THE OFFICIAL VNA EXERCIZE & FITNESS DEPARTMENT...

[hotjulie]

Yesterday we had our Canada Day special workout, and there were no Diddly-Squats

It was honestly pretty easy it was 2 AMRAP's (as many reps as possible) in 20 minutes. Everyone was in teams of 3, so you could only go as fast as the slowest on your team. The first was a Plank Plate Push, so your in a push up plank hold and you push a plate (not a dinner plate) away from you, then move to it and do it with the other arm, 8 times. Next was a weighted bag run, the bags are 12, 24, and 38lbs each, pick the one you want, run 1 length, throw it over a vault 5' high, grab it and slam it 5 times, back over your shoulders with it for 1 more length, then a sled push 3 lengths of the gym, 2 pushing and 1 riding.

Next was much nicer, started with a walkout, into an inchworm, then a tire pull, the tire weighs 140lbs and your dragging it over the gym turf, next was a tire flip, all 3 people involved with the flip, cause the tire weighs 400lbs! People were swearing at me, while they were doing it. If I would have known that they had that much energy, I would have made it much harder

[hotjulie]

We did a ladder Thursday, it wasn't well received, for some reason:

Jumping Jacks
10,20,30,40,50,60,70,80,90,100
Mountain Climbers c/w a Push Up
1,2,3,4,5,6,7,8,9,10

Jump Squats
5,10,15,20,25,20,15,10,5
Chin Ups, or Band Pull Downs
1,2,3,4,5,6,7,8,9,10

Leg Lowing, Single Leg
2,4,6,8,10,12,14,16,18,20
Single Leg Glute Bridge
20,18,16,14,12,10,8,6,4,2

Med Ball Slams
2,4,6,8,10,12,14,16,18,20
Hanging Leg Raises
1,2,3,4,5,6,7,8,9,10

Most people never finished, only 4 people stayed till it was done. It took me 1 hour and 40 minutes to finish. If your wondering that's 550 Jumping Jacks! Fem-Sport is next week, I hope I'm ready, I know our team sure is. Nine months of training and it all comes down to this

[CGYMike]

I remembering training for my first 1/2 marathon using a progressive training program, building up to a mind numbing 2 hour training regiment. It was the hardest thing I have ever done, but totally worth it in the end :)

You rock Julie

[WalterB]

'scuse me, I gotta go lay down....

[stickyvicky]

Hey julie i was wondering if you drink gatorade? I dont because of the sugar but wondered how you felt about it? There has to be better ways to get the electrolites? Found this article, .its old but interesting. https://www.nerdfitness.com/blog/what-t ... /?t24=true

[PeterL22]

Hey julie i was wondering if you drink gatorade? I dont because of the sugar but wondered how you felt about it? There has to be better ways to get the electrolites? Found this article, .its old but interesting. https://www.nerdfitness.com/blog/what-t ... /?t24=true

When I was a student one of our physiology lecturers said he was involved in the development of Gatorade - can't remember much about what he taught , but can remember he was a 6ft 3ins cross-dresser!

[hotjulie]

As a rule I don't drink it, but there are times when I do. I'll have it for times like Tough Mudder and Fem-Sport, and I was told it's good when your really sick. Other then that, I just drink water, some people like to put the flavoring in it, but I'm not keen on that stuff.

Fem-Sport was this past Saturday in Edmonton, I'm so proud of every member of our team, we had 12 girls there. We got silver for team overall (under 40), and gold and silver in the over 40 group (individual). I was doing really well till the box jump. It's as fast as you can to do 50 of them, on jump 41 I caught my runner on the box and did a face plant into the pavement. I got up and finished, but my time was 53 seconds, I knew I was out of the medals then. I had to get my wrist patched up by the doctor there, he said I should drop out and I thought like fuck! All that was left was the tire flip, it's 325lbs and you have to flip it 5 times. The first 2 flips wasn't to bad the next one I had trouble, but the 4th I thought I'd use my shoulders, by going under it so I wouldn't have so much strain on my wrist. That was stupid, I couldn't hold it and it fell back on top of my legs, damn did it ever hurt. I needed help to get it off, I was disqualified, so I came in last, worst of it was as a team we were out. I felt so bad that I let them down, but shit happens, we win and lose as a team. I looked at the score cards after it was over and saw I was on pace for the gold before my fall, oh well in 12 months I'm going to win this damn thing!

[WalterB]

Nothing to say. I know you will keep at it and I know you will win it. It doesn't seem right at all to be "Disqualified." Do you mean from the whole event? Seems like you should maybe get a zero for that event or something.

I know you. I'm surprised you didn't walk up to the judge and say, "Disqualified? YOU get out there and lift the damn thing!"

The rest did good though, and it's great to see the numbers everyone put in. Good show!

[PeterL22]

As a rule I don't drink it, but there are times when I do. I'll have it for times like Tough Mudder and Fem-Sport, and I was told it's good when your really sick. Other then that, I just drink water, some people like to put the flavoring in it, but I'm not keen on that stuff.

Fem-Sport was this past Saturday in Edmonton, I'm so proud of every member of our team, we had 12 girls there. We got silver for team overall (under 40), and gold and silver in the over 40 group (individual). I was doing really well till the box jump. It's as fast as you can to do 50 of them, on jump 41 I caught my runner on the box and did a face plant into the pavement. I got up and finished, but my time was 53 seconds, I knew I was out of the medals then. I had to get my wrist patched up by the doctor there, he said I should drop out and I thought like fuck! All that was left was the tire flip, it's 325lbs and you have to flip it 5 times. The first 2 flips wasn't to bad the next one I had trouble, but the 4th I thought I'd use my shoulders, by going under it so I wouldn't have so much strain on my wrist. That was stupid, I couldn't hold it and it fell back on top of my legs, damn did it ever hurt. I needed help to get it off, I was disqualified, so I came in last, worst of it was as a team we were out. I felt so bad that I let them down, but shit happens, we win and lose as a team. I looked at the score cards after it was over and saw I was on pace for the gold before my fall, oh well in 12 months I'm going to win this damn thing!

Top money saving tip - if you have diarrhoea and vomiting and want to rehydrate, get lemonade or Coke (other colas are available), let it go flat and drink that. As long as its the sugar containing kind (not diet) you will replace fluids and electrolytes at a fraction of the cost of the "electrolyte, rehydration drinks".

[stickyvicky]

That's a hell of a story Julie! I've done that in the box jump too, it's so easy to do if you are a little tired and not paying 100% attention. Sucks bigtime! But everyone knows you are a winner and they are lucky to have you on their team. It happens. And you win definitely kill it next time!

[hotjulie]

Thanks, yes I will be back training in September for next year.

Yes Walt if you need help for any reason your out, trust me I needed help The reason I stumbled on those box jumps was the event before was the tire drag. It's pulling a tire 70' across pavement, but the tire is set at 125lbs. I was the last competitor for it, and I kicked ass. The only problem was I was 5th on the box jump, you go when your name is drawn, so my legs were still burning from the pull. I know it's just an excuse, not a reason, so I'm going to get better on my cardio

[WalterB]

Thanks, Julie. You're all ready miles ahead of where I was when I was your age (was never into fitness.) When I say I admire you, I mean it.

[George B]

A little over a month since I last updated on this thread. I tipped the scales at 163lbs this morning, still adhering to the ketogenic diet, without regimented exercise. Along with being nearly 200lbs (I'm only 5'4") I used to suffer from chronic heartburn, usually having a few antacids a week, but that's been gone since I switched over and the best part is I don't get hungry or have food cravings anymore. I'm debating adding some strength exercises to occupy some of my free time, but I'm still really impressed with how this dietary change has me losing weight without really even paying attention to calories.

I made a snack called a "fat bomb" the other day, which may horrify some of you, but in correct serving size, is completely on diet for me.

3/4 cup of coconut oil
1 stick of butter
1/2 cup of peanut butter
1 bar of bakers chocolate
pinch of sea salt
5 Tbsp of Truvia (non-sugar sweetener)

melt oil and butter down with chocolate in a large pot, stir in truvia and peanut butter, mix well on low heat and pour into candy mold or other container and refrigerate or freeze.

Tastes just like Reese's Peanutbutter Cups.

[WalterB]

GEORGE! I gained 8 lbs. just reading this!!!!

[hotjulie]

That's awesome George, keep it up.

We have a mother and daughter coming to the gym for the last 2 months or so, their so focused. On Friday we were warming up and one move we use is a lateral squat, the daughter is doing it wrong so I pointed out to her. Just spread your legs wider, but not as wide as mom did on her prom night when you were conceived! It got real quiet for a few seconds, and I thought maybe I crossed the line with that comment. Tara (mom) said "Julie your so crude, almost right, but crude!" Tara comes to our Sexy Tuesday class, and does she ever add to the sexy part!

[stickyvicky]

My trainer must know Julie, because the first part of the workout on friday morning was to run around the block carrying a 30# bag on sand on my shoulders, then an hour solid non stop workout, then finish of with another run this time with 35#.

[rokkerr]

That's nothing.. check out my new routine..

[hennar2017]

That is funny Rokkerr!!! I can't picture you doing any workouts that strenuous. lol

[hotjulie]

Don't you love doing to weighted bag run Vicky?

We have 3 bags for that, there 5kgs, 11kgs and 18kgs, yesterday we did a 1 minute on and 1 minute rest. It was a med ball slam then your minute of rest, then the bag run, then a minute rest. I told everyone to pick their what they want to slam and run with. I was asked how many of each they were going to do, and I laughed, told them it's going to fast cause we can't spend the rest of the class on this, we had 45 minutes left. I set the timer and off they went, well it was 10 of each, only took 40 minutes. no one was smiling or seemed to be having much fun at the end. Oh I told them what they picked and started with, that's what they have to end with. One guy there is 60 and he picked the 50lb med ball (he can't use any under 30lbs, cause he breaks them) and he had the 18kg bag. The last set of slams, he loses his balance and falls backwards, the med ball lands on his stomach, he curls up and just lays there. Now I checked that he was ok, and he was, but after the minute rest, he continued to stay down. So I said, come on you fucking sissy, get up and run, they could all feel the love

We didn't do a finisher, just a relaxing stretch and rolling out

[stickyvicky]

So you went easy on them today huh? lol.... my trainer this morning found a new torture routine. 15 min rounds of this. Each set of 3 items is 1 min long. Depending on how fast you can do the 3 things the rest of the minute is for resting. Much harder than it sounds. For example one set is 6 deep squats picking up and holding the 35# sandbag at your chest, then 5 heavy medball slams, then 4 walkout pushups. In the beginning I'd get it done in 40 seconds so have 20 seconds to rest before the next minute started, by the end I was having only 10 seconds sometimes only 5 to rest before starting over.

You can do as many 15 min rounds as you want, using 3 different exercises in each round. Pretty cool huh? I probably shouldn't be giving you more ideas....