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During this pandemic many people have lost their motivation and drive for fitness and in life, Constantly questioning when will the world return to normal. The world and our every day existence may never return to normal again, or at least the normal as we knew it. That does not mean that we must stop reaching for our goals and dreams. I am more specifically speaking of fitness goals. We all face different levels of challenges, a new work environment, family members with health risks, children at home with full time online classes, lose of your job, a job that has become more challenging or possibly fear of getting sick. Which ever scenario it may be we are all being challenged in different ways. All possibly very stressful ways. We can still reach our goals and maintain our health. We just have to rearrange and prioritize what our goals are and how to reach them.
How can i prioritize myself in my life? you might ask. Carving out some you time, even 5 mins a day can help. Try not to compare where you where before the pandemic and where you are now. Life has changed allot, you have different challenges so now you need different solutions. And most likely as soon as you get used to the new solution you will have to change again. Resilience is key here. Maintain a positive attitude that no matter what the challenge is you will come out victorious. The destination may not be exactly what you thought it would be but that's one of the beautiful aspects of life. The key is our mindset, if you believe in the possibility of being victorious. You will be. Below are some recommendations on how you can get the ball rolling. Just like any new habit it will take a few months to master and life will not change over night. Be kind to yourself as you are making these new habits routine. Masters do not become masters without trial and error. Keep taking action to make your goals a reality. HOW TO MAINTAIN & INSPIRE MOTIVATION FOR FITNESS Set a schedule & stick to it (DO NOT allow yourself to think yourself out of it.) Get an accountability buddy (someone who you will show up for.) Find a fitness program to follow (Its set up for you so you can just show up.) Map out your goal (Write down baby steps to reaching your goal.Choosing 1 goal at a time is helpful.) Follow people online or read things written by people that inspire you. (Their journey might help you.) Think positive thoughts and have positive speak about yourself. Focus on the most positive outcome. Take time for your self and breath (sit and breath for 5 min or go on a 10 min walk.) Allow yourself grace to mess up and get back on the ball. (Don't focus on perfection.) Set yourself up for success! (Pack clothes for a workout, prepare food so you have healthy options to grab, plan your meals.) Make mountains into mole hills by making everything effortless for your self. I hope you find this helpful. If you have questions please email me at [email protected] Christa B
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 HOORAY FOR SOCIAL BENEFITS! Do you like to hit the gym, road, or do a workout video by yourself? Or do you thrive in a crowded group fitness class with everyone breathing, moving, and toning in sync or completing a group w.o.d or challenge? No matter what kind of exercise you gravitate toward, there’s no downside to staying physically active — especially with so many Americans falling short (Trusted Source) of national exercise guidelines. But research suggests that if you’re a loner when it comes to exercise, you might be missing out on some health benefits from group workouts. Exercise is already known to have many benefits for mental health (Trusted Source,) including improving sleep and mood, boosting sex drive, and increasing energy levels and mental alertness. THE SCIENCE. In a new study, researchers looked at whether group exercise could help medical students, a high-stress group that could probably use regular workouts. For the research, 69 medical students joined one of three exercise groups. One group did a 30-minute group core strengthening and functional fitness training program at least once a week, along with extra exercise if they wanted. Another group were solo exercisers, who worked out on their own or with up to two partners at least twice a week. In the final group, students didn’t do any exercise other than walking or biking to get where they needed to go. The researchers measured students’ perceived stress levels and quality of life — mental, physical, and emotional — at the start of the study and every four weeks. All of the students started the study at about the same level for these mental health measures. After 12 weeks, group exercisers saw improvements in all three types of quality of life, as well as a drop in their stress levels. In comparison, solo exercisers only improved on mental quality of life — even though they exercised about an hour more each week than the group exercisers. For the control group, neither stress level nor quality of life changed that much by the end of the study. ARE ALL GROUP CLASSES CREATED EQUAL? Paul Estabrooks, PhD, a behavioral health professor at the University of Nebraska Medical Center, found that “exercise context” shapes how much effect exercise has on quality of life, social interactions, physical benefits, and people sticking with their workouts. In general, the more contact or social support that people had during exercise — from researchers, health professionals, or other exercise participants — the greater the benefits. Estabrooks noted that "group-based fitness classes are typically only more effective when they use group dynamics strategies." GROUP DYNAMIC STRATEGY INCLUDE:
You may not find this in every exercise class. “This usually isn’t the case in most group-based fitness classes,” said Estabrooks, “where folks show up, follow an instructor, don’t talk much to one another, and then leave.” HOW DOES TOADAL CROSS-TRAINING (TXT) HELP ME? This is the case in TXT, we utilize the above "group dynamic strategies" to help our athletes meet their goals. If you have taken TXT you most likely know the physical benefits that you reap after each sweaty heart pounding, muscle building class. Our workouts carry emotional and social benefits as well. Benefits such as better physical health, reduced risk of potentially serious disease, lower blood pressure and a well-toned body, who doesn't like that? After taking a few classes you may notice your physical/emotional health and self-esteem improves (you know you're fabulous tho,) your social relations may also improve. You may be more likely to reach out to others due to your increased self-confidence. Also, as you know participating in classes will introduce you to new people who share a common interest. Meeting others may be the first step toward establishing new friendships, developing a support network & building a fitness community. That support network may also be the reason you keep showing up again and again, helping you meet your fitness goal. If you're not interested in a fitness community or socializing in class, you still may be able to reap the social benefits of class. How is this possible? by asking a like minded TXTer to meet you for regular walks, or join local fitness challenges, maybe even do outside activities (5k-10k, surf or hike) thus helping you continue to be more active outside of classes. Although group fitness classes may offer extra benefits, not everyone is a TXT, spin, body sculpt, bootcamp, or yoga class kind of person. One study found that extroverts were more likely to prefer group-based and high-intensity physical activities, compared to introverts. No big shock there. For some people class is about solitude and going inward and letting their daily stress slip away. For others, though, class could be more about community and social bonding. In the end, staying active is better for you than being sedentary. So find some physical activity that you love to do and stick with it — whether it’s packing yourself into a sweaty Toadal Cross-training class or backpacking solo in the wilderness.  JANUARY PLANK CHALLENGE WEEK 4 PARTNER PLANK
As the plank challenge is coming to an end this week we will focus on planking with a partner. Make sure to talk to your partner and let them know you are ok. If you have been following along all month you should now be pretty stable in the plank position. You should now know how to correctly hold a plank and how to modify it. If you do not know please as a trainer or fitness expert to give you some pointers and check that your form is GREAT! PRO TIPS FOR AN AWESOME PLANK: 1. Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up. 2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyper-extend your knees. 3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back. 4. Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath. Please stop if you feel pain. FOREARM PLANK: This variation, also one of the most common ways to perform a plank, is slightly easier than holding the body up with just the hands. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. If flat palms bother your wrists, clasp your hands together. (Note: Any of the following plank variations can be performed with straight arms or in a forearm position.) KNEELING PLANK: This plank is noticeably easier to hold than the traditional straight-arm plank, making it great for beginners because it allows them to concentrate on form. By resting the knees on the ground, there’s less stress on the lower back. Rest your knees on a rolled up mat or towel if they feel uncomfortable on the floor. How to Fix the 5 Most Common Planking MistakesThe Mistake: Collapsing the lower back. The Fix: Instead of compromising the lower back by dipping the bum, engage the core by imagining your belly button pulling in toward the spine. This will help keep the torso flat, and in turn, the spine safe. If you want to get super technical, have a friend gently place a broomstick or yardstick on your back—the top of the stick should make contact with the head, and the bottom of the stick should rest between the buttocks. The stick should also make contact right between the shoulder blades for proper alignment. The Mistake: Reaching the butt to the sky. The Fix: Planks aren’t supposed to look like a downward dog. To really get the core working the way it should in the plank position, keep your back flat enough so your abs feel engaged from top (right below the sternum) to bottom (directly below the belt). Just don’t dip the tush too far toward the ground. The Mistake: Letting the Head Drop The Fix: While the focus may be on keeping the hips, butt, and back in the proper position, form isn’t only about the core and the lower body in this move. It’s important to think of the head and neck as an extension of your back. Keep your eyes on the floor, letting them rest about a foot in front of the hands, which will help keep the neck in a neutral position. The Mistake: Forgetting to breathe. The Fix: It’s human nature to hold your breath when in a strenuous position for a period of time. But denying yourself oxygen can bring on dizziness or nausea, which are unpleasant at best and dangerous at worst. The Mistake: Focusing too much on the stopwatch. The Fix: Quality trumps the quantity of seconds ticking away when it comes to the plank. When your form begins to suffer, it’s time to call it quits. If the back begins to bow or the shoulders start to sink in, take a break. WEEK 4 PARTNER PLANKS MONDAY 1/22/18 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec PLANK WITH PARTNER SITTING ON YOU 30 sec PLANK 30 sec PLANK WITH PARTNER SITTING ON YOU 30 sec PLANK 30 sec PLANK WITH PARTNER SITTING ON YOU 30 sec PLANK TUESDAY 1/23/18 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 1 MIN 2 people stacked on Forearm plank https://www.youtube.com/watch?v=beR5WD12Jfo 1 MIN 1 person stacked on 1 MIN Forearm plank WEDNESDAY 1/24/18 4 MIN PLANK NO REST Make it harder by having arm and leg out https://www.youtube.com/watch?v=T_Ayr1rUslM 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR 30 sec Partner Plank hand holdL 30 sec Partner Plank hand holdR THURSDAY 1/25/18 4 MIN PLANK NO REST https://www.youtube.com/watch?v=9GMR84A1IcM 1 Min Wheelbarrow pushup plank 1 Min Wheelbarrow pushup plank 1 Min Rotating side plank 1 Min Rotating side plank FRIDAY 1/26/18 5 MIN PLANK NO REST 30 sec Plank and roll ball to partner 30 sec Sideways Plank walk 5 right 5 left 30 sec Plank and roll ball to partner 30 sec Forward and backward plank walk 5 rep 30 sec Plank and roll ball to partner 30 sec Sideways Plank walk 5 right 5 left 30 sec Plank and roll ball to partner 30 sec Forward and backward plank walk 5 rep 1 Min Plank High Five SATURDAY 1/27/18 5 MIN PLANK NO REST 1 Min Plank with feet on partners knees as they wall sit 1 min Burpee 1 Min Plank with feet on partners knees as they wall sit (switch partner) 1 min Burpee 1 min Plank Leg Lifts SUNDAY 1/28/18 REST or 5 min plank on forearm or straight arm.  Welcome to week 3 of your plank challenge!
This week will have planks that incorporate kettle bells, plates and reverse planks. As always listen to your body and stop when needed. Please do not continue to plank if you feel pain. Ask your trainer or fitness professional for modifications and safest version of the plank for you. MONDAY 1/15/18 DAY 15 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec ALT. LATERAL KB PULL UNDER BODY 30 sec MTN CLIMBER PLANK ON KB 30 sec ALT. LATERAL KB PULL UNDER BODY 30 sec MTN CLIMBER PLANK ON KB 30 sec ALT. LATERAL KB PULL UNDER BODY 30 sec MTN CLIMBER PLANK ON KB TUESDAY 1/16/18 DAY 16 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 1 min Traveling Plank KB Drag Forward 1 min Traveling Plank KB Drag Backward 1 min Traveling Plank KB Drag Forward WEDNESDAY 1/17/18 DAY 17 PLANK CHALLENGE EXTRA CREDIT: ONE HAND IN TRX WHILE YOU ROW WITH A KB ON THE OTHER SIDE 5 MIN PLANK NO REST 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R 30 Sec TRX PLANK AND OA ROW L 30 Sec TRX PLANK AND OA ROW R THURSDAY 1/18/18 DAY 18 PLANK CHALLENGE EXTRA CREDIT: DEMO 5 MIN PLANK NO REST CHOOSE A LIGHT WEIGHT 30 sec SIDE PLANK DELTOID RAISE L 1 MIN PLANK 30 sec SIDE PLANK DELTOID RAISE R 1 MIN PLANK 30 sec SIDE PLANK DELTOID RAISE L 1 MIN PLANK 30 sec SIDE PLANK DELTOID RAISE R FRIDAY 1/19/18 DAY 19 PLANK CHALLENGE EXTRA CREDIT: 7 MIN PLANK NO REST 6 ROUNDS OF: ALTERNATE OPPOSITE ARM AND LEG EVERY ROUND. YOU'LL NEED A PARTNER TO HELP PUT A WEIGHT ON YOUR BACK. 45 sec ONE ARM ONE LEG PLANK 15 SEC PLANK WITH WEIGHT ON YOUR BACK FINISH WITH 1 MIN PLANK (NO WEIGHT) SATURDAY 1/20/18 DAY 20 PLANK CHALLENGE EXTRA CREDIT:7 MIN PLANK NO REST 1 MIN REVERSE PLANK DEMO 1 MIN REVERSE PLANK LEG LIFT L 1 MIN REVERSE PLANK LEG LIFT R 1 MIN SIDE PLANK KNEE TO ELBOW CRUNCH L DEMO 1 MIN SIDE PLANK KNEE TO ELBOW CRUNCH R 1 MIN Side Plank Contralateral Knee Tuck L DEMO 1 MIN Side Plank Contralateral Knee Tuck R SUNDAY 1/21/18 DAY 21 EXTRA EXTRA CREDIT 9 MIN PLANK OR REST  planks with resistance bands Get ready for week 2 of our January plank challenge. This week you will need access to resistance bands. Every day will challenge you with a new fun way to safely gain core strength and test your will. Please do not continue holding a plank if you feel pain, modify your plank so you maintain the best form possible.
MONDAY 1/8/18 DAY 8 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec Resistance band single leg pull L DEMO 30 sec Resistance band single leg pull R 30 sec Resistance band single leg pull L 30 sec Resistance band single leg pull R 30 sec Resistance band single leg pull L 30 sec Resistance band single leg pull R TUESDAY 1/9/18 DAY 9 PLANK CHALLENGE EXTRA CREDIT: 4 MIN PLANK NO REST 45 sec Straight Arm Plank 15 sec Plank resistance band pull DEMO 45 sec Straight Arm Plank 15 sec Plank resistance band pull 45 sec Straight Arm Plank 15 sec Plank resistance band pull 45 sec Straight Arm Plank 15 sec Plank resistance band pull WEDNESDAY 1/10/18 DAY 10 PLANK CHALLENGE EXTRA CREDIT: RESISTANCE BAND SHOULD BE ACROSS BACK Pass a resistance band around your upper back and hold the ends in your hand. Get into a plank position on forearms and toes, securing the band under your hands. Keep the spine in neutral. 5 MIN PLANK NO REST DEMO OF ALL 50 sec 4 POINT PLANK WITH RESISTANCE BAND 10 sec KNEE LIFT PLANK WITH RESISTANCE BAND 50 sec PLANK WITH RESISTANCE BAND 10 sec SHOULDER TAP PLANK WITH RESISTANCE BAND 50 sec TOE TAP PLANK WITH RESISTANCE BAND 10 sec MTN CLIMBER PLANK WITH RESISTANCE BAND 50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND R 10 sec T ROTATION PLANK WITH RESISTANCE BAND r 50 sec KNEE TO ELBOW PLANK WITH RESISTANCE BAND L 10 sec T ROTATION PLANK WITH RESISTANCE BAND L THURSDAY 1/11/18 DAY 11 PLANK CHALLENGE EXTRA CREDIT: DEMO 6 MIN PLANK NO REST 1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES 30 sec PLANK 1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES 30 sec PLANK 1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES 30 sec PLANK 1MIN PLANK JACK WITH RESISTANCE BAND AROUND ANKLES 30 sec PLANK FRIDAY 1/12/18 DAY 12 PLANK CHALLENGE EXTRA CREDIT:DEMO 7 MIN PLANK NO REST 1MIN SIDE PLANK ROW R 1 MIN SIDE PLANK ROW L 1MIN SIDE PLANK ROW R 1 MIN SIDE PLANK ROW L 1MIN SIDE PLANK ROW R 1 MIN SIDE PLANK ROW L 1 MIN PLANK SATURDAY 1/13/18 DAY 13 PLANK CHALLENGE EXTRA CREDIT: 8 MIN PLANK NO REST 1 MIN PUSHUP 1 MIN PLANK 1 MIN PUSHUP 1 MIN PLANK 1 MIN PUSHUP 1 MIN PLANK 1 MIN PUSHUP 1 MIN PLANK SUNDAY 1/14/18 DAY 14 EXTRA EXTRA CREDIT 6 MIN PLANK HOLD OR REST  Coach Margaux demonstrating a side plank. Here is a link for some form tips on how to safely plank www.youtube.com/watch?v=ASdvN_XEl_c
This January you will be challenged daily and weekly with variations of planks. A plank challenge sounds like a boring challenge at first glance. I guarantee you that these planks will be anything but boring. You can do your plank challenge after your TXT class for a bonus burn OR you can do them any where that your body is, any time of day. Fitness can be taken anywhere and that's what makes it so much fun. Planks are an isometric exercise which means we balance in a controlled position instead of performing a range of motion and this places a healthy strain on the heart and lungs, encouraging them to grow stronger. Why are planks so great?
PLANK CHALLENGE WORKOUTS WEEK 1 MONDAY 1/1/18 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 30 sec Forearm plank 30 sec Alternating Leg lift plank 30 sec Side Plank L 30 sec Side Plank R 30 sec Forearm Plank 30 sec Spider Plank TUESDAY 1/2/18 PLANK CHALLENGE EXTRA CREDIT: 3 MIN PLANK NO REST 1 MIN Straight arm plank 1 MIN Alternate Side Arm Raise DEMO (go slow, Try not to rotate body) 1 MIN Cross body knee to elbow (go slow) WEDNESDAY 1/3/18 4 MIN PLANK NO REST 30 sec Plank 30 sec Right arm out in front of you 30 sec Left arm out in front of you 30 sec Right leg hold 30 sec Left leg hold 30 Sec Right arm & Left leg hold 30 Sec Left arm & Right leg hold 30 sec Plank THURSDAY 1/4/18 4 MIN PLANK NO REST 1 Min Side Plank R 1 min Side Plank L 1 min Star Plank R (side plank with arm and leg raised) 1 min Star Plank L FRIDAY 1/5/18 5 MIN PLANK NO REST 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank 30 sec Plank 30 sec Hip dip plank SATURDAY 1/6/18 5 MIN PLANK NO REST 1 Min Plank on exercise ball or TRX 1 min Exercise Ball roll out or TRX 1 Min Plank on exercise ball or TRX 1 min Exercise Ball roll out or TRX 1 min Plank on exercise ball or TRX SUNDAY 1/7/18 REST or 5 min plank on forearm or straight arm.
 GET READY for 2018!
We will kick off January with planks. And not just regular plank but variations of planks. You will be challenged in the new year. Will you rise to the occasion? #challenge #plankchallenge #planks #burpee #pullup #squat #run #row #kbswing #situp #chinoverbarhold #invertedburpee #wallball #jumprope #kbsnatch  September Challenge!
PLEASE BE CAREFUL THIS IS NOT ABOUT MAX REPS. DON'T OVER DO IT. You've got to find your 1 rep max (rpm) to do this. You do it once a week either before txt or on another day. Never after. You must warm-up before you do it. I suggest like we do in class for 5min then run the rack to get to your starting reps. The deadlift, similar to the squat, uses many muscles groups at the same time — which means you will build more lean muscle and burn more fat. But unlike the squat, a deadlift utilizes the upper and lower body. FORM How to do it: A proper deadlift should be performed with control. The barbell needs to be close to the shins with the hands placed just outside of the legs. You can try a split grip, which is when you wrap one hand over the bar and the other wraps under the bar. All of your weight needs to be in your heels and the back is flat or slightly arched up. Slightly bend your knees, but don’t let them cross over the ankles by more than an inch. Shoulders are back and down with Lats engaged. For the single kettlebell lift you must keep your body horizontal as you lower the bell to the ground. Do not let your back leg go higher than your head. Stand on one leg, on the same side that you hold the kettlebell. Keeping that knee slightly bent, perform a stiff-legged deadlift by hinging (bowing or folding) at the hip, extending your free leg behind you for balance. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position. Start light, progress slowly, and leave out the ego in order to bust PRs. Train 3-4 days a week. Center each workout around one of the following: parallel squat, bench press, deadlift, or standing shoulder press. Use a specific percentage of your one-rep max to lift 5 reps, then 3 reps, then 1 rep. These percentages are based on 90% of your 1RM. Complement 5/3/1 training with assistance work to build muscle, prevent injury, and create a balanced physique. Options include chin-ups, dips, lunges, and back extensions. Each training cycle lasts four weeks, with these set-rep goals for each major lift: Week 1 3 x 5 Week 2 3 x 3 Week 3 3 x 5, 3, 1 Week 4 Deload You aren't just picking a weight to lift five times or three times or one time per set. You're using a specific percentage of your one-rep max. And not your full 1RM. The calculations are based on 90% of it. So if your 1RM in the bench press is 315 pounds, you use 285 (90%) as the base number for your training-weight calculations. Here's how it works. When you see 5+, 3+, or 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout. watch the video for form: Kettlebell https://youtu.be/7uA1PLNIWK8 Barbell https://youtu.be/qCGtwPhfGf4 |
Author: Christa B.One lady on a mission to help people achieve their goals. Archives
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