Ten Down

Let's leave 2010 in proper fashion. Whether good or bad, we might as well leave it on a positive note by improving ourselves for the coming year. Does that sound New Years Eve enough? Personally I was done with 2010 a while ago so I am perfectly fine with it's exit. All that being said, I do understand that the most popular resolution is always to lose weight, improve overall health. This means that for the next three weeks your local fitness centers will be packed. Now let me be realistic with you. The by the time January is over my workplace will look the same as it has for the past three months, relatively empty. This suggests that a majority of the resolutions that will be made are not worth the breathe that will be expended to utter them. Here is where I will make a statement that I hope will remain accurate. All of the statistics that we run off of are simply averages. I personally believe that there is nothing average about any of the women that play this sport or for that matter follow it. I would also venture that there is nothing average about someone who can handle reading this far into some absolutely atrocious writing because they are seeking a way to improve themselves. Now let's see how true that rings for each of us. I simply hope that you all have a happy and safe new years eve. Before we get there, let's get just a little more work done to bid farewell to the first decade of a millennium.

5 min warm up

Stretch

2x 15 straight arm twists(each side)

2x 15 narrow push ups

2x 15 inverted rows

2x 15 skier squats

2x 15 overhead press

2x 25 oblique crunches(each side)

2x 25 negative crunches

2x 25 jackknifes

2x 10 superman

5 min cool down

Stretch

Enjoy!

J

A Breath of Fresh Air

This one is quite literal. One of the most overlooked aspects of any workout is the need for oxygen. The truth is most times when the body is under stress the natural instinct is to hold your breath. Not a bad thing if your swimming on the bottom, however, when lifting weights you need more than a little oxygen. Like everything else we have discussed there is a general rule of thumb when it comes to breathing. You typically will want to be exhaling as you are contracting the muscle. If you are say doing a push up that means you want to exhale on the way up which means you will need to inhale on the way down. To wrap this up, the signs that you have not gotten enough oxygen include but are not limited to seeing spots, narrowing vision, ringing ears, tingling sensations particularly in your face, dizziness, nausea,or loss of balance. If you are experiencing these symptoms during your work out find somewhere that you will not fall far because shortly after this you may pass out. For the most part all of these can be alleviated by a breath of fresh air. Now let's get to work!

5 min warm up

Stretch

2x 15 inverted rows

2x 15 overhead presses

2x 15 wide push ups

2x 15 dive bombs

4x 25 meters of lunges

2x 15 speed skaters

4x 30 sec. planks

2x 25 negative crunches

2x 25 jacknifes

5 min. cool down

Stretch

Enjoy!

J

Just Move

With the new year a few days away and practices beginning for many of you very shortly there after, we are going to mix it up a little bit today. I don't really care what you decide to do today as long as it involves moving around for an entire hour. I would like to know what you can come up with as far as either fun or productivity. The rule is this: your heart rate should be raised and you should break a sweat. However you spend your time, it should be for a minimum of 60min. Feel free to comment any ideas and have a great day!

J

P.S. The freshmeat blog at www.lipstickkisses.wordpress.com is interesting and should be checked out! The mind of a new girl at it's finest.

Hit the Ground Running

We are on a tight schedule before the new year and the kick off of the new seasons practices. Keeping that in mind lets get started!

5min warm up
Stretch
2x 15 push ups
2x 15 inverteds rows
2x 15 speed skaters
2x 15 front raises
4x 30 sec. Planks
5 min cool down
Stretch

Enjoy!

J

Merry Christmas!

Take the day off and have a good one!

Let It Snow?

For anyone who is absolutely loving the cold weather let me just say I cannot identify with you in the least. This weather is absolutely ridiculous. Anyway here is today's workout!

5 min warm up
Stretch
4x 50 meter sprints
4x 100 meter sprints
4x 200 meter sprints
4x 400 meter sprints
2x 25 bicycle crunches
5 min cooldown
Stretch

I am not kidding about the Stretching! Seriously Important right now.

Enjoy and Merry Christmas!

J

Got You Where I Want You

I've been listening to The Flys recently and forgot how good they are. Same thing with the band Hum and Sponge. Great workout music if you're looking for something to get in the groove. Today is going to be a rough one; a little damage control for the holiday weekend!

5 min warm up
Stretch
2x 15 wide push ups
2x 15 inverted rows
2x 15 single arm overhead presses
2x 15 sumo squats
2x 25 meter lunges
2x 15 speed skater jumps
2x 15 bent flys
2x 25 reverse crunches
2x 25 pike crunches
4x 30 sec. planks
5 min. cool down
Stretch

4-2-1 tempo 30 sec. rest between sets

Have a great day!

J

Car-D-Ohhh

5 min warm up
Stretch
20 min. Interval training (2min. Intense cardio, 3 min. Moderate)
4x 10 floor bridges
4x 30 sec. Plank
5 min. cool down
Stretch

Enjoy!

J

Womens Liberation

This one I never thought I would be writing. This past weekend I spent some time in the south. Talk about a world all it's own! There are some very endearing qualities about the south, mainly the food. There are also some less than endearing qualities, things that turned my stomach a bit. Here is the short of it: I had no clue that the news that women have rights, talents, abilities, and the opportunity to express themselves as individuals was not known to everyone! I had conversations with several, more than 25, different women over the weekend and each of them expressed that all they were looking for from life was a husband that would pay their bills, someone to cook for, kids to raise, a house to clean and in return they would give whatever was necessary. The irony of all of this was that each of these women had children already and had been divorced at least once. Let me get to my point before I am lynched by a mob. First of all, I know nothing of being a woman, and admittedly, I may be totally off base. I just strikes me that there is something wrong with this mentality. I am suggesting that rather than take yourself and jump into the mercy, or lack there of, of some man, you may be better served to look at what you have going for you. If a domestic life is what you desire, by all means go and get it. Just do it on your own terms. In case everyone was not quite aware, men and women are not the same. They are, however, EQUALLY individual and thus should pursue what they are capable of in that manner. For most roller girls I know, this is not an issue at all. If you are struggling with this a bit, find some way to express yourself! The rest of the world needs to see what you have inside of you so that we can start to tear down what is left of this stupid mentality of being pigeon holed based on our the fact that you are women. To fight this today, we will work out!

5 min warm up
Stretch
2x 15 push ups
2x 15 inverted rows
2x 15 sumo squats
2x 15 lateral raises
2x 25 reg crunches
2x 25 reverse crunches
5 min cool down
Stretch

4-2-1 tempo with 30 sec. rest between sets

Enjoy,

J

Sunshine State

I'm out for the weekend, working in the sunshine state, and I must say this place is on of a kind. Trailer parks that look like christmas lights were vomited upon them. Absolutely wonderful right? Here is the workout for today!

5 min warm up
Stretch
45 min. Of steady moderate cardio
25 meters of bear crawls
4x 25 crunches of your choosing
5 min cool down
Stretch

Enjoy,

J

It's Friday, I'm In Love

What can I say, I still love the cure. Not so much in a mad at your dad way, more like there is a slightly darker side to our everyday and I'm not going to be afraid of it. Enough with that thought. this workout will kick your ass a little bit so here is to kicking off a weekend right!

5 min. warm up
Stretch
2x 15 pushups with 4-2-1- tempo
2x 21's(7 front raise, 7 lateral raises, 7 jumping jackraises)
2x 15 speed skater jumps(each leg)
2x 15 inverted rows
50 meters of lunges with 4-2-1 tempo
2x 25 bicycle crunches
2x 25 proper crunches
2x 25 oblique crunches (each side)
5 min. cool down
Stretch

The jumping jack raise is essentially the top half of a jumping jack with no jumping. Your palm will face away from your body and you will raise them over your head. the lift finishes with the weight bak at your side, your palms still facing away from you.

Feel free to ask any questions, have a great weekend, and Enjoy your work out today!

J

On And On

Thanks for giving me a forum to deconstruct some thoughts. Sometimes you just realize that you need to get some things out of your head. Other times, you just sound like you're bitching. Today, I will go with neither option and skip straight to the workout.

5 min warm up
Stretch
30 min. interval training(3 min. difficult cardio, 5 min moderate cardio)
2x 20 single leg floor bridge(each side)
4x 50 meters karaoke(grapevine) step
4x 30sec. planks
2x 25 ball crunches
5 min. cool down
Stretch

Enjoy

J

Put Me In Coach

I had the pleasure last night of spending some time with a group of division 1 college coaches in a relaxed setting. Sitting around and talking with these people about the incredible wins, the heartbreaking losses, and the players they have enjoyed spending time with gave me an interesting perspective. I have spent time as an athlete under some awesome coaches and some that were a little less than stellar. I have also been a coach in a variety of different arenas and generally enjoyed it alot. This, however, was the first time I have had the opportunity to sit on this type of gathering where competition was for the most part set aside and the purity of sport discussed. No media, no alum, no athletic director, not really anyone to try to impress. Big personalities with egos set aside; a rather humble group over all. Inevitably it comes back to he good old days. The days when rather than clipboards they carried their skill, ambition, drive, desire to compete and win. Most of them were players at a reasonably elite level before exchanging their jerseys for clipboards, going from running the plays to writing them. Every single one wished that they had the opportunity to compete as a player again. Don't get me wrong, each seemed to still thrive as a coach ,and by their records, are doing a good job. A wild experience to be sure. All of this is to say that most of you are able to do what so many of us wish we could continue to do. We envy your ability to compete, to share a camaraderie that can only take place between teammates, to live in the world of the game again. Treasure it. For that matter, don't give it up until your body simply will not go any further. Brett Favre, for all of the things that have surrounded him as of late, seems to be right at that spot and that much i have to appreciate. Now with that said, let's get to work!

5 min warm up
Stretch
3x 15 chest press
3x 15 overhead press
3x 15 back fly
3x 15 ball squats
2x 25 oblique crunches(each side)
5 min cool down
Stretch

30 sec. rest between sets
4-2-1 tempo

Enjoy!

J

Moving Forward

This is a crazy time of year to be certain. In the mayhem it can be easy to lose focus on the physical aspects of your life. Keep in mind that exercise has many more purposes than just physical well being. The effects of exercise as a stress reliever are both vast and pretty well documented. Make sure that you are taking the time to step back and into your own space to do something positive for the body that will carry you through the holidays. Not a bad time to start planning new years resolutions that will actually stick this year! Cardio is on the menu today so get lost in your own world and get some work done at the same time!

5 min warm up
Stretch
45 min. of moderate to heavy cardio
4x 30 sec. planks
2x 25 single leg floor bridge(1 set each side)
5 min. cool down
Stretch

Enjoy

J

P.S. more workout explanations will be coming out this week! Look forward to some video!

Tempo

Sorry for the post being a little later today. It's tough for me to get my thoughts going when it's this cold !!!! Today we are working on the last word of the fitt acronym. the last T stands for tempo. Tempo refers to the timing in which your workout moves as well as the timing of how your muscles work. We are going to get a little technical for a second and then we'll break it down. Essentially our muscles have three stages of movement that they go through to do work. The first is eccentric, or lengthening. The second is isometric, or stabilizing, and the last is concentric, or shortening. The tempo of an exercise refers to how much time is devoted to each phase of your muscles movement. Let's take a push up for example. Starting at the to the muscles in your chest and triceps are contracted. The tempo begins as we lower ourselves to the floor, eccentrically lengthening these muscles, for a count of 4(this means literally count aloud to 4). When you reach the bottom of the push up, isometrically stabilize by holding yourself there for a 2 count. Finally contract the triceps and chest muscles to bring yourself up and return to the starting position(this motion, the concentric, gets a 1 count). The tempo I have just described is written 4-2-1 in an exercise key and refers to the Eccentric, isometric, and concentric motion respectively. There are many different tempos to work with but for today this is the one we will be going with. Here is your workout !!!

5 min Warm up
Stretch
2x 15 push ups
2x 15 ball squats
2x 15 overhead presses
2x 15 bent rows
2x 25 crunches
5 min cool down
Stretch

15-30 sec. of rest between sets. 4-2-1 tempo.

The next few weeks are not going to be the most exciting of workouts as far as actual exercises are concerned, however , it is vital that we go through this. We are currently working on muscle and joint stabilization, which will prove crucial as we begin the season and progess into much more complex fitness levels. If there are any questions in general or you need help connecting this with you own fitness goals, feel free to ask. Hope you have a great day and enjoy!!!

J

Relax

We will be taking the weekend off and coming back on Monday to cover the last of the FITT. It is the most important of the principles and will affect most workouts from here on out. Enjoy the rest of your weekend!!!J

Time Is On My Side

Not only a cute title it's also a great Rolling Stones song. On a side note, Keith Richards new book is phenomenal if you find yourself with some hours to kill. I digress. The third letter of the fitt acronym stands for time or time under stress. Many people get caught up here. Let's first clarify a few misconceptions. Time, not reps, is the more important thing to realize as you are going through your workout. I can usually keep my workouts to within 30 sec. of each other day to day meaning that I know exactly how much time I want to put each muscle under the stress of resistance. This can help alot with planning out the rest of your day. Generally, with a few exceptions, the workouts that I have been posting are roughly 45 to 50 min. in length. Some have been longer and some shorter, for different reasons, but if these are taking you longer to complete than that, you may consider looking into it a bit further. As Derby Girls you need a body that can definitely handle 120 sec. or 2 min. worth of time under stress in a single serving. With the last principle that will be discussed tomorrow you will better understand how we can make each workout specifically target that style of fitness as well as make you look more incredible than you already do in the process!Here is today's assignment!!!

5 min. warm up
Stretch
15 min light cardio
4x 4min moderate cardio
4x 2 min heavy cardio
4x 30 sec. planks
2x 10 quadruped
5 min cool down
Stretch

Rest should be held to 30sec. or less between sets
Enjoy!!!

J

Intensity

The second letter of the fitt concept is intensity. A few things need to be mentioned here, mainly that intensity does not mean weight. The amount of resistance or weight that you are moving is only one of many ways to adjust the intensity of your workout. Other options include, but are not to, amount of rest, angle of attack, stability, order of exercise, and adjustment of proprioception(relation to space). If your workouts are not challenging enough but you are concerned about adding weight, thinking this will cause you to bulk up, give yourself less rest between sets or exercises. If overhead presses are too simple, try standing on one leg or doing them with your eyes closed. I understand that may sound bizarre but these are all proven training methods that will help strengthen and stabilize your body. Today we are only going to key in on adjusting your rest between sets or exercises depending on whether you are circuit training or not. Here is your workout!

5 min warm up
Stretch
3x 15 speed skaters
3x 15 squat thrusts(burpees)
3x 15 push-ups
3x 15 overhead presses
3x 15 inverted rows
2x 25 bicycle crunches
2x 25 reg crunches
2x 10 floor bridges
5 min cool down
Stretch

This workout should be completed with no more than 30sec. of rest between each exercise or set. Keep your eye on the clock and enjoy!!!

J

The First Key

One of the first keys to being able to understand the best way to train for your body,your goals, and your fitness level is to consider the F.I.T.T. principle. This stands for Frequency, Intensity,Type, and tempo or time. Today we are just going to touch on Frequency. The frequency of a workout depends on a few different components. The general rules are as follows: Cardio can be done as often as possible, Resistance training should not train the exact same muscles the exact same way two days in a row(there are some exceptions, i.e. abs). Generally speaking the more often you train a muscle the better the results both in tone and strength. Big muscles burn more calories and heal quicker due to more blood flow, meaning that they can be trained more often. These are just a few basic guidelines for frequency. Tomorrow we'll get into intensity!

5 min warm up
Stretch
20 min interval training(2 min. light, 2 min moderate to heavy)
4x 50 meter sprints
4x 25 crunches of your choosing
5 min. cool down
Stretch

Enjoy!

J

Back Peddaling

Alright kids! I have been thinking about Headless's comment a few days ago and have come to some realizations. The biggest of these is the realization that i have taken for granted the basic knowledge of exercise science that the average human being has. My day to day language is mostly versed in kilojoules and kreb cycle optimization for peak metabolism. I forget that most of you not only don't fully understand what I am talking about, you really don't care. So here is the deal. I am going to start breaking this down a little further like a fraction and hopefully let you see better results with less frustration. I'll try to keep the ridiculous rhetoric to a minimum as well. Here is your work out for the day!

5 min warm up
Stretch
2x 20 push ups
2x 20 overhead presses
2x 20 step ups (each leg)
2x 20 bent flys
4x 30 sec. planks
5 min cool down
Stretch

Enjoy!

J

Baby It's Cold

The Temperature has plummeted and many are ready to hibernate. Take the day off and rest. Sunday is a good day for that and we have some new things to discuss this coming week, things that you will need to be fresh to take full advantage of. Have a great day!!!

J

The Mid Section

We are focused on abs today! This is going to hurt tomorrow and I am not sorry.

5 min. warm up
Stretch
3x 10 straight arm twist(each side)
3x 10 soccer throws(use your abs)
3x 10 wood chops
3x 10 bicycle crunches
3x 10 jackknifes
3x 10 regular crunches
4x 30 sec. planks
3x 10 floor bridge
5 min. cool down
Stretch

Enjoy!

J

First Friday

In many cities across the country, the first friday of the month is a day devoted to artists and their gallery openings. If you get a chance, brave the cold and go support your local artists. I'm just saying.

5 min warm up
Stretch
45 minutes moderate cardio
2x 25 meter side lunges (each side)
5 min cool down
Stretch

Enjoy!

J

December?

Am I the only one who is a little blown away by the fact that it is December already? 2010 is drawing to a close, not that I am going to miss it terribly, but time is flying. I noticed a few things this year that seemed a little off but maybe we're on to something. First, what are Christmas decorations doing in stores at Halloween? Has Black Friday really become more popular than Thanksgiving? In all of these questions I have stumbled upon what I believe may be a stroke of genius. Why don't we just start New Years Resolutions now so we can focus on Easter entirely on January first? I mean, why not? If your considering any sort of physical change for a New Years resolution, whether it is weight loss, improved athleticism, quitting smoking, lowering blood pressure, or simply conquering a flight of stairs without getting winded, let's get started now. Go to work!!!

5 min. warm up
Stretch
2x 10 dive bomb push ups
2x 10 wide grip push ups
3x 15 inverted rows
3x 15 over head press
3x 20 leg extensions(see workout explanation page)(each side)
2x plank to failure
2x ABC leg lifts(draw the alphabet with your legs in a leg lift) (i prefer lower case, cursive)
5 minute cool down
Stretch

Enjoy!!!

J