Try This New Bodyweight Workout!

Complete this new bodyweight workout for time and then repeat 2-4 more rounds to see if you can do better.  Check this and other workouts out on Pinterest.

Outstanding Effort and Achievement Award!

The "Outstanding Effort and Achievement Award" for last month goes to Jackie Haight and Laurie Grega!  Their consistency and exceptional effort has helped earn them the award and there are no signs of either of those facets dwindling.  The three of us began training at the gym together and have been doing in home training for all of 2011.  

During the spring and summer, these two were some of my only clients brave enough to conquer my infamous Alum Creek workouts week in and week out.  There are few who work as hard as these two do every single time they train.  Dedication is an understatement when it comes to Laurie and Jackie.  They have certainly made fitness a priority this year and it definitely shows!

Jackie never hesitates to push herself a little further during our workouts.  She frequently requests workouts that most people dread and finishes a good amount of them without even breaking a sweat.  Jackie is committed to performing weekly cardio on her own and still spends a good amount of time in the gym lifting.  She's always looking for the next challenge and I have yet to see her fail.  Keep up the great work, Jackie.  I will do my best to keep the challenges coming!  

Laurie is one of the toughest people I train.  Her and I have trained together for almost three years and I'm not sure I've met anyone more driven.  Although she has struggled with an injury for the better part of this year, it has become more of a motivator to her than a setback.  Where other people would be quick to give up or give in, Laurie pushes even harder until she achieves the task at hand.  She is committed to doing pilates once a week in addition to our training.  Being able to work with Laurie for the past three years has allowed me to watch her progress in both strength and stamina.  This year has been full of new achievements, Laurie.  Keep up the great work; I can't wait to see what's next!  

Getting to know the both of you has been the best part of our training.  I truly look forward to our sessions and catching up each week.  Between Jackie's stories and Laurie's music selection there is never a dull moment at the Grega household.  I can't think of a better way to start my Fridays than hanging with you guys! :)

1200 Calorie Meal Plan Ideas

Struggling to make your calories last all day?  Check out this website for meal plan ideas.  Below is an example of a 1200 calorie meal plan that won't leave you starving.

BREAKFAST

3/4 Cup Bran Flakes

1/2 Cup Skim Milk

1/2 Cup Blueberries

1/2 Whole Wheat English Muffin

1 tsp Almond Butter

LUNCH

2oz Turkey Breast

1oz Whole Wheat Pita Bread

1/2 Cup Alfalfa Sprouts

3 Slices Tomato

2tsp Mustard

1/2 Cup Skim Milk

SNACK

1oz Roasted Macadamia Nuts

DINNER

4oz Whole Wheat Pasta

1/2 Cup Marinara Sauce

1/2 Cup Eggplant

2tsp Parmesan Cheese

1 Cup Mixed Salad Greens

2tsp Olive Oil

1tsp Vinegar

Calories: 1143

Fiber: 22.1g

Exercise of the Day

Don't Pass On Opportunity!

"Opportunities are usually disguised as hard work, so most people don't recognize them."  - Ann Landers

Exercise of the Day

Injury Prevention Technique

Looking for a change in your routine?  This simple change may help you overcome your plateau while preventing injury at the same time.  In order to keep your muscles balanced it is optimal to workout opposing muscles groups on the same day.  This means that when you're in the weight room it is ideal to lift biceps on the same day that you're lifting triceps.  Additionally, chest should be worked out on the same day as back, and quadriceps and hamstrings should be exercised together.  Likewise, when you're working on your shoulders make sure you're hitting both the anterior and posterior delts as well as the rotator cuff muscles and traps so that you're not leaving one part of the shoulder weaker than another.  

The biggest benefit of lifting this way is that of injury prevention.  If you're unable to complete everyday of your weekly lifting routine, at least you know you've hit opposing muscle groups on the days that you did make it to the gym.  Consistency in this style of lifting will help you balance your strength and maintain healthy posture.  Often times we get carried away in the weight room and end up just working aimlessly on what we enjoy.  Try adding an educated plan to your lifting routine and reap the benefits of uninterrupted progress.