Workout and What We’ve been Up To Lately

Hi There,
Long time no write, huh?
It has been an insane past couple of weeks….emotionally, I’m finally starting to recharge. Our dog, Orion passed recently, and our house was broken into…there was a wedding in the family. So, my life has been call the Sherriff’s office, help with wedding stuff, cry my eyes out, repeat. It has been difficult to stay brave…I think God knew why I would need to memorize Psalm 91 through all this. I’ve known this psalm since I was two, literally. Those of you who’ve known me for a long time would understand why this is an appropriate passage for me. The verse that stands out is, ” I will say of the LORD, He is my refuge, my God, in Him will I trust.” Let me tell you though, that trust doesn’t always come automatically, and I’m so thankful that God used family and friends to show love to Micah and I. Whether it was a private message on FB or a hug, or a shoulder to cry on. He was there. Even though I couldn’t see Him, He was standing right beside me, when I found Orion, that night that Orion sacrificed Himself to protect Micah and myself, when I need someone to pick me up off the wall and let me cry, He was standing right there….I would be crazy to say that He wasn’t.  But even in the midst of intense pain and chaos…mostly chaos, God can bring joy. Ella, our new adopted puppy, is so full of love. It’s like she was meant for Micah and I. Anyway, I’m so thankful that it can only get better from here. I would challenge you, my readers, to not take anything or anyone for granted. Your life can change in an instant. Make the most of every opportunity. Life is too short to hold grudges. Dance with your loved ones. Pray.

Break a sweat!

This is a little workout to sweat your stress away….Napping afterwards recommended, but not required. 🙂 I will be having a pumpkin pie shakeology after this.

Baby Ella

Leave a Legacy,
Julie

Workout Wednesday:Tempo Training and how it works.

There are times when we work for every rep in strength training, and then there are times, when we mindlessly go through the motions. It’s easy to do this with body weight, and resistance bands, and I’ll admit…sometimes, I need a little help being mindful of my muscles working. That’s were tempo training comes in. Tempo training forces you to use your muscles instead of momentum to do the work, so that you’re focusing on the work of your muscles to do the job. Here’s an example: Squat – instead of down, up, down, up think of this motion in phases and use a different amount of time for each segment. For example, 3 sec. to lower into parallel. 2 seconds to standing and 2 seconds at the top of the movement, contracting the glutes. Try it. You’ll definitely feel the muscles working. It usually only takes about 3 or for exercises for a muscle group to get completely burnt out when done this way, but sometimes, it’s good to shock your muscles, and this is one of the best ways to do it.Think quality over quantity.

Squats: keep knees and toes in the same directions, no pidgeon toes! Place hands in front of you  lower 3 seconds, stand 2 seconds, squeeze 2 seconds.

Push-ups: Even those of you who can do full push-ups may want to do the modified push-ups this time. Lower 2 seconds, push up 2 seconds, pause 3 seconds. This will help enable you to do more full push-ups, and get great abs.

Reverse Crunches: Zip up those abs and keep ’em zipped! Lower 3 seconds, Lift 2 seconds, Pause 3 seconds

Single-Leg Dead Lift: Find a focus point. This move was never meant to be rushed any way. If you’re unsure, add resistance and try a stiff-legged dead lift. But most importantly , your back must stay straight, abs in!
Throughout the movement. If your back rounds, you’ve lowered too far. Lower 3 seconds, lift 3 seconds, pause 2 seconds. (Add that squeeze.)

Bicep Curls: Use tubing or weights for this one. Lower 3 seconds, lift 2 seconds, pause at the top 3 seconds…this is a killer with resistance bands.

Side Plank with Hip Dip: Zip it up! Lower 2 seconds, lift 3 seconds, pause 3 seconds.

I would love your questions/comments on anything posted on this page! Thank you for reading! And if you like what you see, share the love!
Exercise tutorials are available on http://www.acefitness.org/