1999 A Very Memorable Moment- Lady Razorback Basketball

A Blast From The Past: The amazing highlights of a very special Arkansas Lady Razorback basketball player- Treva Christensen. This was a very memorable game for Treva because it was against Top-Five ranking Stanford and a game that would name Treva- The Player of the Game.

But, the most significant part of this whole evening was that Treva got the opportunity to showcase her outstanding bball skills/talent in front of her biggest idol of all-time, Indiana Pacer Reggie Miller. Definitely a big moment to remember in the year 1999. :)

Life is not about all the steps you have taken, or all the places you have been, it's about the footprints you leave behind. You made your mission successful in basketball because you had the heart/passion, confidence, courage, and the determination to be the best YOU could possibly be! You have been an inspiration to so many, and I know you continue to be an inspiration in all that you do now! You are awesome!!!

PUSH YOUR STRENGTH TO NEW LEVELS

"Be not afraid of growing slowly, Be afraid only of standing still." -Chinese Proverb

A= Above, Accelerate, Adventure, Aesthetics, Affection, Aggressive, Ahead, Aim, Alive, Ambition, Angel, Approach, Ardor, Ascend, Attitude, Audacious, Aver, Awesome, Azimuth

**Choose challenging weight for each exercise
**No rest between exercises
**Use proper form on all exercises
**Use full range of motion for all exercises

ROUND ONE: Total Of 4 sets/Alternate between #1 and #2 until you have completed 4 sets/No Rest Between Exercises And Sets
1) Pull-ups- 10x
2 Push-ups- 10x
3)*After 4th set- Jump Rope- 250 times

ROUND TWO: Total Of 3 sets/Go down the line without resting/Rest 45 seconds between sets
1) DB Bench Squats- 25x (make sure to sit back on your squats and make sure that your butt taps the bench each time you squat)
2) Wall Sit- 1 min
3) Squat Jumps- 25x
4) DB Lunge Pulses- 25x each side (make sure to hold each 25th rep at the bottom for 20seconds/make sure to sit back on your pulses)
5) Wall Sit- 1 min
6) Split Squat Jumps- 50x

ROUND THREE: Total Of 4 sets/Same concept as ROUND ONE/No rest between exercises and sets
1) Wide Lat Pull-downs- 10x (Try to increase your weight for each set if you can)
2) Push-ups- 10x
3)*After 4th set- Jump Rope- 250 jumps (challenge for this round- no mess-up/you must start over each time you mess up)

ROUND FOUR: Total Of 3 Sets/Go Down The Line Without Resting/Rest Only 45 Seconds Between Sets
1) DB Step-Ups With High Knee- 25x each leg (use 23" box/challenged weight)

2) Split Squat Jumps- 1 minute (non-stop)
3) DB Walking Lunges- 100 steps (use challenged weight)
4) Box Jumps- 1 minute (non-stop)

Good Job! Workout Completed!! Always Work Hard!!!

Repeated Cardio Exercise Bouts Boost Fat Use

Exercise is important for weight control because it burns calories during the activity and raises metabolic rate for hours after the exercise is over. Most people trying to control their weight run on a treadmill, ride a stationary bike or work on an elliptical trainer continuously for 30-60 minutes. There may be a better way.

Japanese scientists found that two 30-minute moderate-intensity aerobics programs with a 20-minute break between sessions burned more fat than one 60-minute exercise session. The researchers compared fat use and hormone levels in people riding a stationary bicycle for 60 minutes continuously, or doing two bouts of 30 minutes separated by 20 minutes of rest between sessions. Two 30-minute bouts of exercise increased fat metabolism, stress hormone levels (i.e., catecholamines) and blood ketone levels (a marker of increased fat use) while lowering insulin and blood sugar more than the continuous 60-minute workout. Burn more fat by splitting your cardio routine.

Applied Physiology, in press; Online Published Feb. 22, 2007.

PUMP UP Those Legs

A Great Exercise Round To PUMP UP Your Legs

My client is on one of my favorite exercise machines...Vertical Leg Press. She had just completed a round of lower body boxing drills...I then made her stop and get on the leg press machine. She has a soft ball that goes between her legs, which makes her have to stimulate those inner thighs as she is pressing. Her round consists of a ladder drill.

BEGINNING WITH:
2 mini press (starting from the bottom you will come up a little below half way and then go back down to your starting position) + 2 full presses
* 4 mini presses + 4 full presses
* 6 minis + 6 fulls
* 8 minis + 8 fulls
* 10 minis + 10 fulls
She then took a 45 second break went back to her lower body power boxing drills...now remember what goes up must go down...so after her boxing drills she went back to leg press and began at 10/10 and worked all the way down to 2/2.
Be creative when you train....your muscles won't know what's coming and you will definitely see the results you have been working so hard for.
~ Dofitness

One Of The Fastest Ways To Build Up Your Fitness

So who wants to trim their legs, build muscle tone, and develop the muscle of a racehorse...IN RECORD TIME? That is what I thought...EVERYONE SEEMS TO WANT THIS, WHO WOULDN'T WANT TO BUILD UP THEIR FITNESS FAST. 

One of the best ways to do this is to add interval training to your fitness regimen. It will help you burn more calories than normal workouts and will definitely STOKE UP your metabolism for the rest of the day and night. So what exactly is interval training? Interval training is bouts of higher intensity exercise interspersed with periods of lower intensity exercise or rest. And my clients will definitely tell you, I ABSOLUTELY DO NOT LIKE TO REST BETWEEN SETS. 

Interval training manipulates repetitions, speed, distance, and of course MY FAVORITE, REST! :) For example, you could run six sets of 400 meters on a track in 100 seconds, with 3 minutes rest between sets. Run more slowly for longer distances to build endurance and shorter distances faster to build speed and power. You may even spice it up (ALWAYS BE CREATIVE) and incorporate the two. You can do interval workouts for walking, running, cycling, swimming, rowing, and indoor weight training.

So your PLAN OF ACTION is to incorporate the full package in one...maybe include some side shuffles during your walk or a plyometric exercise after so many minutes...remember you can choose different reps, speed, and distance. Try hard not to rest to much between rounds of exercises, that way you burn more calories and you begin teaching your body to train hard. Remember, everyone is different...everyone is at different fitness levels. Don't go full force if you are just beginning an exercise regimen or if you have an injury you are dealing with. Go at your level and work up from there. DO NOT COMPARE YOURSELF TO ANYONE ELSE. Do what is right for YOU and for YOUR BODY! But most importantly, HAVE FUN. 

Your Personal Trainer, Human Kinetic Publisher, 1999.

Hard Work Always Prepares You For The Win!!!

PUMP IT UP...Body Weight Workout

RULES: NEVER REST BETWEEN EXERCISES/ALWAYS GO HARD/TURN UP THE VOLUME :)

Round One:

1) Warm-Up For Ten Minutes: Run In Place, Jump On Toes In

Place, Jumping Jacks, Mountain Climbers, Side To Side Jump, Etc

2)    Body Weight Squats (no rest/continuous motion)- 100x

* Make sure to sit back on your heels (as if you are pushing your butt back to the wall or as if you are sitting back in a chair)/Do not let your knees shift over your toes/Watch your breathing (Do not hold your breath)

3)    Push-ups- 25x

4)    Body Weight Alternating Lunge Steps In Place- 50x

*Stepping Forward/Make sure it is continuous without stopping

5)    Push-ups- 25x

6)    Body Weight Alternating Lunge Steps In Place- 50x

*Stepping Backward/Make sure it is continuous without stopping

*Make sure it is continuous without stopping

7)    Push-ups- 25x + Sit-ups- 25x + Abdominal Bicycle - 50x 

*Do This Three Exercise Combination For A Total Of Two Sets

8)    Traveling Long Jumps- 30x- 2 sets 

* Do 30 Long Jumps Forward/30 Long Jumps Backward)

*Jump Long Landing In Squat And Traveling Forward Until You Get To 30 Jumps/Take About 30 seconds To Recover/Then Long Jump Backward Landing In Squat (Make sure you jump from the low squat position).

9) Rest 1 Minute And Then Move On To Round Two

Round Two:

1)    Body Weight Walking Lunges- 1 lap around a track or 200 Lunge Steps

2)    One Crunch + One Sit-up (2=1)- 30 times

3)    Core Plank- 1 minute

*Get On Your Toes And Forearms And Hold Yourself In A Plank Position. If Your Knees Touch The Floor Start Over...You Must Complete A One Minute Hold Before You Move On To #4.

4)    Run In Place With High Knees For 1 minute/After You Have Completed One Minute- Do 20 Finger Facing Push-ups 

*Do This Combination For A Total Of Four Sets. PUSH YOURSELF!

5)    Core Plank Shifts- 1 minute

*Get On Your Toes And Forearms And Hold Yourself In A Plank Position...Start Shifting Yourself Forward And Backward As If You Are Doing Toe Raises. Make Sure Your Body Is Completely Contracted And Engaged.

6)    Sitting Up/Lean Back Then Pull knees-to-chest- 30x

*Do not let your feet touch the floor)

7)    On Floor- Reverse Crunches (roll knees-into-chest)- 30x

*Keep your heels close to your butt/lead from your belly button not your legs

8)    Wall- Sit- 30 sec + 15 Squat Jumps/Wall-Sit- 40 sec + 20 Squat Jumps/Wall Sit- 50sec + 25 Squat Jumps/Wall Sit- 60 sec + 30 Squat Jumps 

*Watch your form/make sure your back is pressed up against the wall/do not let your knees come over your toes/make sure you are sitting in an L on your wall sit (your legs are forming an L); Squat low and jump from the bottom and land in the bottom on squat jumps; ABSOLUTELY NO REST! Your rest time is when you are sitting on the wall. :)

Round Three:
Do 35 minutes of Cardio of your choice! Start out at a moderate pace then pick up your intensity. Try not to stop.

Great Job! ALWAYS TRAIN HARD and never give up on your goals.

Who Wants To Play

STEP RIGHT UP~ALWAYS PUSH~NEVER STOP FIGHTING

Here is a little combo that will challenge you and make you work...
Rules of the Game:
1. Absolutely NO REST between the two exercises.
2. Make sure to breathe accordingly.
3. Make sure to use your upper and lower body as one unit/working together to get you through each exercise/set with perfect form.
4. Watch your form/technique and form are very important when it comes to fitness.
5. PLEASE PAY ATTENTION to what you are doing when you attempt this workout. Do not fall off the treadmill or lose your balance.

Warm-up-2 minutes on Treadmill; Moderate Level

THE FUN BEGINS...do the following two exercises back-to-back for a total of 10 sets
**Remember both exercises together will equal 1 set
**Treadmill Run- 60 seconds; Run At A Good Pace (For Your Fitness Level)
**Beginner: Level 4-5
**Moderate: Level 5.5-7
**Advanced: Level 7.5-9
**Squat Position Hold- 30 seconds
(No need to jump off the treadmill/position yourself on the sides of the treadmill/use the handles only to balance yourself if needed/squat down parallel to the floor and hold your position tightly/make sure back is straight, abs are engaged, head is up, your knees are not over your toes, and your sitting back on your heels)