Suffer on Sunday – Bonus Workout

October 31, 2010
Sledgehammers

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I will be offering Sunday morning bonus workouts to my clients.  It will be free, anyone can join the “fun”, and I will be working out with them.  Most likely, these Suffer on Sunday workouts will be intense and quick.  Including foam roll, warm-ups and stretching, we’ll be finished in less than an hour.  I figured that since I’ll be doing the workout anyway, I might as well have some workout buddies.  Here was our workout today. . .

Rope (variations) x 30 seconds

KB Swings x 30 seconds

Sledgehammer x 30 seconds

Sled Push x 30 seconds

Rest x 30 seconds – 1 minute

We started off resting 30 seconds, but after 4 rounds, we all agreed we needed a 1 minute rest for the second half of the workout.  It was 20 grueling minutes of work, but we were all glad we finished and worked hard. 

Thanks to JS, KG, and SS for making it this morning!  It was nice to have company for my workout!  Great effort!


BAM News

October 26, 2010
Gentaur schedule

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I’ve had a busy few weeks training clients and working on getting my business and space up and running. There is so much to do, and so little time to do it.  But, thanks to my husband, I have some help. 

Training Notes . . . Congrats go out to my girls and their chin-up progress!  (You know who you are.)  Well done!  Also, I want to welcome my newest clients – yes, your behinds will be sore, but it does get easier as you get more fit!  Be patient, stick with it, and you will see results. 

Facility Update . . . Construction on my new place has begun, and it looks like the landlord will be finished with my space by mid to late November.  And, I am scheduled to take possession by December 1.  Once I move, my space will be tripled and us taller gals will be able to do overhead presses without hitting the ceiling of my basement! 

Rates . . . My current rate for training is $40 per workout.  All clients who start training with me before I move will pay the same rate, or be “locked in” to their rate.  My original clients will also get top priority when choosing training times. 

Referrals . . . I’ve started a customer referral thank you program this week.  Anyone who refers a new client (who commits to training), will receive a $25 gift card to various local businesses.  I’ll have a selection of gift certificates and cards you can choose from.  My main source of marketing is word-of-mouth, so I rely heavily on referrals.  Thanks to Cathy & Holly for my first two official referrals! 

Have a nice day!


Thursday Lift 10/21/10 & The UPS Guy

October 23, 2010
Photo by William J. Grimes This is a picture o...

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I lifted a the gym on Thursday.  I sometimes will venture out of my home gym in my basement to workout.  It’s different scenery and gets me out of the house and started with my day.  Here’s what I did. . .

Front Squat x 6 +  1-arm DB Rows x 8 + Jack Knife x 10   (3 sets)

Bar Bridge x 6 + Super Plank x 8 each + Farmer Walk  (3 sets)

It was a good workout and everything was heavy!  I attempted to do regular bench press with a bar, however my shoulder wasn’t feeling it, so I did the Super Planks instead.  In dealing with my shoulder and back issues, I’ve always got to modify and find other exercises that work, yet don’t cause me pain. 

On Friday, after 30 minutes of kickboxing, part of my workout was helping the UPS guy unload my some kettlebells of his truck.  316.8 pounds, to be exact!  The poor UPS guy was having a hard time, so I helped him.  Yes, I lifted all the heavy boxes and packages that had warning labels on them. . . then I had to unpack and carry them down to the basement.  The 28 & 32 kg kettlebells are monsters!


Monday Lift & Tuesday Circuit

October 20, 2010
Plank Road sign in Piatt Township, Lycoming Co...

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Monday Workout . . .

Foam Roll, Mobility, Warm-up, Rehab stuff

4-way Lunge (front, lateral, drop, diagonal)  x 6   +

Negative Chin-ups x 5   +

Plank With Reach x 8 each side  (4 total sets)

Circuit:

KB Swings x 20  +

Medball Throws x 25  (4 rounds)

On Tuesday, I played tennis for 1 1/2 hours, which was good.  Since we only had 3 players show, I got to play some singles.  Then I hit the gym and did some metabolic conditioning. . . .

Plate Circuit (15 lb) x 20  (Big Circles, Wood Chop, Squat to Press, Lunge Walk w/ Rotation, Pull-over, Russian Twist)           +

Heavy Rope x 50 (various)

Jump Rope x 1 minute

6 rounds took me just over 25 minutes.  By the time I was done, I was spent!


What’s Your Excuse?

October 17, 2010

I just stumbled on this on Alwyn Cosgrove’s blog. . . it’s a good one. . . 

 


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