Bootie Workout

3 Day Booty and Leg Workout workout

This is a pretty serious workout. Watch your knees and make sure you have good posture. 

3 day butt/leg work out

8 week program 

Weeks 1 -2 no weights 15 reps 2 sets 

Weeks 3 -4 add weight 12 reps 3 sets

Weeks 5 - 6 add 5% more weight 10 reps 3 sets

Weeks 7-8 add 5% more weight  8 - 10 reps 3 sets 

Day 1 - Monday

Dead lifts

Butt lifts with 

EXERCISE BY OSMOSIS

This is a devotional out of my Healthy Lifestyle class, I Don't Do Diet. 

EXERCISE BY OSMOSIS

You were bought at a price. Therefore honor God with your body. 1 Corinthians 6:20

I’m going to ask you to think back to your grade school and high school days when your teachers were telling you that you couldn’t learn history by just putting the book under your pillow at night in hopes of the knowledge just seeping in while you sleep.  They were trying to get you to realize that at some point you would have to pick up the book and study the material to learn it.  The same concept is true of your goal to living a healthy lifestyle and becoming physically fit.

As tempting as it seems we have to be careful that we don’t carry this childhood concept into adulthood because exercise doesn’t happen by osmosis.  I have come across many people that could walk into any health club and teach a class on proper exercise technique and nutrition but they still struggle with holding themselves accountable to the daily routine that gets it done.  They have become rich in knowledge but poor in the application of that knowledge.  Remember that the win is in the ‘doing’ not in the ‘knowing or learning.’ 

I know some of us, me included,

FULL BODY STRENGTH TRAINING WORK OUT

Above picture of Josh doing dynamic push ups.

FULL BODY STRENGTH TRAINING WORK OUT

Perform each exercise doing 12 reps resting for 10-20 seconds before moving on to the next exercise, do 2sets each. Then move onto the next group of exercises.

For optimal results, strength train at least two times each week with at least one full day of rest between workouts.

A #1: Dumbbell Bent-Over Row

A #2: Dumbbell Front Squat

......... Rest 1 min then repeat Set A above one more time then move to group B

B #1: Push-ups

B #2: Weighted Forward Lunge (each leg)

.........Rest 1 min then repeat Set B above one more time then move to group C

C #1: Chair Dips

C #2: Sumo Squat with side leg raise

.........Rest 1 min then repeat Set C above one more time then move to group D

D #1: Modified Pull ups

D #2: Dumbbell Shoulder Press

.........Rest 1 min then repeat Set D above one more time then move to group E

E #1: Dumbbell Lateral Raise

E #2: Seated Dumbbell Bicep Curl

......... Rest 1 min then repeat Set E above one more time then move to cool down.

Go to Cool Down after completing all exercises and doing 2 sets each.

Cool-Down stretches

Perform one set by holding this exercise for 20-30 seconds, repeat for up to 3 sets.

#1: Cat-Camel

#2: Upward dog and

#3: Downward dog

#4: Runners lunge

#5: Forward bend

#6: Triceps stretch

Intensity:

To improve strength and definition the exercise should use a weight that will cause the muscles to fatigue before twelve repetitions. If you can complete more than 12 repetitions, increase the weight.
When using heavier resistance for a fewer number of repetitions, the rest period between sets or between circuits should be longer. For example, an exercise with a heavy resistance for 6 repetitions should be followed by a rest interval of 1 minute.
To increase the intensity (burn more calories); turn the routine into a circuit and complete one exercise right after the other and rest for 2-3 minutes after the completion of one circuit (all exercises).

Let's Get Healthy!

Coach TIA

***PLEASE READ THE DISCLAIMER AT THE BOTTOM OF THIS BLOG***

What are your excuses? Write them down so you will be prepared.

Stop making excesses and DO IT!

I’m TIRED

It HURTS

I don’t feel good

I don’t want to

I’ll do it tomorrow

I’ll do it later today

I don’t have time

I have little kids

DO IT!

Make an appointment

Goal setting: make two goals you can do today, then two next month, then two next month. Then you have accomplished 6 new things in 3 months.

These goals you can write on your fridge because you will do them!

How are you going to overcome your excesses ?

GET MOVIN'

Let's get healthy!!!

TIA

A Basic Running Program

A very basic running program I give a lot of my clients to get them started.

The program:

To get started walk for the first 8- 10 minutes to warm your body up. BEFORE EVERY RUN. Then begin to run the below formula. When done with your run cool down with a 2-5 min walk and 5-10 min stretch. AFTER EVERY RUN. Cool down and warm up are very important.

1. Do this for 30 minutes the first day. The next day add 2 more minutes on run times and on total time. Continue this progression. You should run every other day up to 4 times a week. Increasing time and length ever day until you can run non stop. You might be able to do it sooner than the formula below, if so great job! WOOT!

Day one... run 5 walk 2 ...30 min ER

Day 2 ..... run 6 walk 2 .....31 min

Day 3 .....run 7 walk 2 .... 33 min ER

Day 4....run 8 ...walk 2 ....34 min

Day 5 ....run 9 walk 2......36 min

day 6....run 10 walk 1 .....38 min ER

day 7 ....run 11 walk 2..... 40 min

day 8....run 12 walk 1....42 min

day 9...run 14 walk 2 ....44 min ER

day 10 ....run 15 walk 1 .... min ER

(ER = Easy run. Go kinda slow)

Go at your own pace.

On non running days do some cross training like a spin class or bike riding is great.

This is a very basic program. Feel fee to change the times to suit what you need.

I would love to hear your progress.

Please post all your successes that you have had. It is really inspiring to others.

Coach Tia Hurt

Post any ?'s you have. I will be happy to answer them.

*Please read disclaimer at the bottom of the blog page.

And as always consult your doctor before starting any exercise program.

GET MOVIN' GET HEALTHY!

Coach Tia Hurt

Working hard

DO it! If you can't do it just like everyone else ... do your best! Forget the rest!
Just do it. The rest will come!

What are your excuses?

What are your excuses? Write them down so you will be prepared.
Ask God to help you stop having or making excesses and JUST DO IT!
I’m TIRED
It HURTS
I don’t feel good
I don’t want to
I’ll do it tomorrow
I’ll do it later today
I don’t have time
I have little kids
JUST DO IT!
Make an appointment!
DO IT.

Just do it!

I say, “Just do it! Stop complaining and do it! I have to do it: Just like I tell My kids, “just do it” or else…or else for me is weakness, fat, fatigue, low self esteem poor attitude, low sex drive... YES it does affect my marriage! This list could go on and on. Here are two; better sex and a better relationships. This alone is worth working out.

JUST DO IT!

Just Do It part 2

Working out effects my body: health and weight. It is extremely beneficial. If I let myself go I have so many physical problems.
I need to set and example do I want my children to have an unhealthy lifestyle. Are I reaching my children to sin /overeat/ bad habits to die early. Stop the cycle now and just do it.

Don’t think about it! Just do it! It’s worth it! When I think about it I don’t do it. I cannot give into Laziness. Laziness is a tool of the devil, and we are not going to let him win. We will choose Christ.

It is not about the body shape. I gained 5 lbs when I stared to use weights, but I lose inches. You should always measure in inches before weighting yourself.