Workout Wednesday: Plyo-what-rics? and last week’s giveaway winner!

Hi and Happy Wednesday!

Today’s post is going to be about a word that I first learned in my strength and conditioning programming class in college – plyometrics! Plyometrics often get a bad boy reputation, because so many people think that in order to do plyometrics, one must jump 30 feet off the ground…That is not the only way to do  plyo… the term “plyometrics” simply means, “an explosive movement, or a powerful movement” Technically, One could simply jump rope and receive an excellent plyometric workout. Jumping lunges and jump squats are popular plyometric exercises, but one needs to learn and practice proper form with regular lunges and jump squats before moving on to the plyometric versions of these exercises. You see, the body  has golgi tendon organs which have the job of gauging how far your muscles can stretch. In order to get more out of a high-impact plyometric workout, the nervous system must be wide awake first – think of a short low-impact warm-up as a cup of coffee for your nervous system. You’ll be taxing out your fast-twitch muscle fibers, which spikes your metabolism. So warm-up with some knee lifts or marching in place for a couple of minutes before starting any plyometric workout, the same goes for shoulders. If you’re doing plyometric push-ups, the you could start with some regular push-ups and arm circles as a warm up. Don’t forget to land with your knees slightly bent. The more spring-like your legs, the safer your landing.

Do plyo moves earlier in a strength workout, when your muscles feel strongest. This will save you from sacrificing form, and thus, injuring yourself. Short plyo workouts are best. I would not do a plyo workout longer than 30 minutes. If you need some fresh moves, and modifications, I like the following 2 dvd’s: “Plyo Fix” from 21 Day Fix.(You can win an autographed copy from Autumn Calabrese this week too!) I love how Autumn clearly explains how your muscles should be engaged, and Mash-Up Conditioning’s “Tempo” dvd has plyo and and modified exercises. If you want to practice the moves without the whole gym watching, this is a great way to go! Quality is better than quantity. Remember that when you’re tempted to show off.

If you want to see a funny video of some sports-based plyo drill s check this out!

These are actually similar to the soccer conditioning drills I used to do!

Last week we had a fun giveaway on the blog, and the winner is…. the lovely Diatta Harris of http://femmefitalefitclub.com/ Check out the awesome link-up she and several other amazing ladies host:

Adventurous Weekend and A Giveaway!

 Hi There! It’s been a whirlwind Easter weekend! Micah and I headed to SC on Friday to celebrate my brother’s birthday! We had lots of fun! We even went to this great indoor rock wall climbing center that friends of ours own, called Climb Upstate! Click here for their FB page: Climb Upstate.

I would have never attempted bouldering a few weeks ago! Bouldering is climbing without a harness…you only use a crash pad at the bottom of the route. This was huge for me, since I’m not a huge heights person, but by the end of our time there, I started to get the hang of….pun intended – of how to use my body weight in a different way! I will definitely be making Australian pull-up bars from PVC pipe. 🙂 Had I not done so much upper body training recently, I would have fallen on my tush…plyometrics help too. Bouldering is empowering, and I can’t wait to try it again! This pic is of me half-way up a vertical climb!

I’m so excited about this week! I’m doing my first test group for a 7-day Sugar Shake Off! It’s a challenge where we’ll be replacing 1 meal a day with Shakeology, and doing at least 15 minutes of physical activity every day! I like to use vegan chocolate in a blender with avocado or a nut butter and almond milk. The Shakeology in the giveaway has whey in it, just to make you aware of the protein source. I’ve been on this meal replacement for 60 days, and have noticed a major difference in the health of my skin, and my energy levels and my muscle tone, so I decided to share it with you! Someone will win 3 packets of shakeology this week, 1 vanilla, 1 strawberry, and 1 chocolate. This stuff makes my tummy happy too, and has alleviated my IBS symptoms. I’m not a doctor, so make sure you check with your healthcare practitioner before you take shakeology. Anyway, sharing is caring, so here I am! What is your favorite smoothie recipe? I’m always looking for new ideas, and I’d love to share mine with you!

Here’s my favorite! You can use any chocolate protein powder you like! 🙂

 a Rafflecopter giveaway

Thanks as always for listening! Tell me what your favorite smoothie recipe is! 🙂

Julie