7.08.2011

Fit Friday...First Edition!!

Welcome to our newest feature at Blue Skies Ahead....Fit Friday!! I am going to take one day a week to focus on being more fit. We will have tips and advice about healthy eating, excercising, getting your family more active, and so much more!




Now, I am no expert on this subject....but it is something I have a lot of experience with. At least with the attempting to GET fit part :) Having 4 babies in 6 years and being on bedrest with 3 of those pregnancies sure does a number on your body! But this is not just about getting to that precious "number"....wether it be a pants size or what you see on the scale. This is all about getting truly fit, becoming healthier and stronger in every way. There have been times in my life when I was very thin, but couldn't even jog a mile without stopping to walk. This is not all about how I look, but about gaining strength and health, and seeing what this body of mine can do! :) I am sure I am not alone on this journey, and I am hoping you will ALL feel free to add comments and advice. I heard a statistic on the radio this morning...2/3 of adults in America are overweight and the number is growing every year. Join me as I focus on one area each week to get more fit, and make one goal for myself to reach before the next Fit Friday!

Last week we got passes to our local gym...and I LOVE it!! Now, I am also a fan of working out at home, but there is just something about getting away from everything, rocking my favorite tunes, and pushing my body through a killer workout that gives me a high like nothing else. The thing about the gym though is that it can be a little overwhelming. Machines and free weights everywhere, a million different cardio options, and lets not forget the ever present meat heads and body builders making you feel slightly silly as you hunt for the 5 lb dumbells :) Today I thought I would share a great resistance training workout that is perfect for easing yourself back into weight training...or for getting started for the first time! For great results do this workout for 2 weeks, 4 times each week alternating Day 1 and Day 2. Here goes....!

Day 1
Chest Machine Chest press 3 sets 8-10 reps
Chest Machine chest fly 3 sets 8-10 reps
Triceps Arm extension machine 3 sets 8-10 reps
Triceps Dumbell skull crushers 3 sets 8-10 reps
Back Lat Pull 3 sets 8-10 reps
Back Machine row 3 sets 8-10 reps
Biceps Machine curls 3 sets 8-10 reps
Biceps Standing dumbell curls 3 sets 8-10 reps

Day 2
Quads Leg Press 3 sets 8-10 reps
Quads Leg extensions 3 sets 8-10 reps
Hamstrings Seated leg curls 3 sets 8-10 reps
Hamstrings Prone leg curls 3 set 8-10 reps
Shoulders Machine shoulder press 3 sets 8-10 reps
Shoulders Machine lateral raise 3 sets 8-10 reps
Calves Standing calf raise 3 sets 8-10 reps
Abs Bridge 3 sets 30-45 sec each
Abs Ball crunches 3 sets 12-15

Whew!! Are you still with me??:) If you have any questions on a particular excercise feel free to leave a comment and I will get back to you. This really is a great workout, and paired with healthy eating this will help you build muscle that will get that metabolism going and the calories a burning!!

My goal for this week is.....(no laughing!) to be able to jog 3 miles without stopping. I have been able to get up to 2 1/2 and by next Friday I want to be at 3. Running is SO not my thing, but in an attempt to be fit, I want to conquer it (on a very small level...no marathons here folks!)

I hope you liked our first Fit Friday, and I hope you will join us next week as well!! Have a fantastic day everyone and thanks for stopping by!!


3 comments:

Ashley

this is a great idea!!!

The Fullers

I love this Idea. And trust me I am not laughing at you for your goal. 3 miles is my goal and you are further than me so be proud of yourself. Also if your looking for something new to eat try "flat outs" it's like a tortilla but it's softer and half the calories. I like to use it for breakfast burritos, make a wrap with it with chicken or even just lunch meats, or even just a plane burrito. You can even make a pizza with it but I havent tried that yet. Keep going and if you ever dont feel like working out at the gym bring yourself and kids over to my house at 3 mon thru friday. I got a bunch of the ladies in the neighborhood to all work out together. We do the turbofire dvds and they are fun.

Kelly @ Run With Glitter

Yay! I'm excited to go thru this with you!!