Walk. Run. Motivate. Inspire. Stay Fit.

*"When it comes to fitness. I want to see results…not excuses…it’s for your health!"...
*"Inspire and motivate yourself and others!...
*"By missing workouts... you will not only let yourself down but me too!"
-Coach ACT

October 14, 2011

Hold It!

Great job team on the ladder drills this week.  Remember, “You can do it!” 
During resistance training you are becoming stronger every week.  Planks and push ups are lovely especially the part where I say, “9…10…Hold It.” Don’t you love that?  Well what we are doing is a muscle contraction that is considered an isometric exercise.  Your muscle is exerting force without changing in length.  This exercise builds your strength, tones muscles, burns fat and much more.
Articles: livestrong.com, personalpowertraining and isometric-training.
Remember we are a month away from the Komen 5K.  Enjoy your long walk/run tomorrow and add an easier walk/run on Sunday. 
Keep up the good work!
-Coach ACT
*Download Calendar for Susan Komen Race CLICK HERE! Click on File to Download a copy. 
Training Day
Workout
Monday
Easy Walk/Run 30 min
Tuesday
or
Resistance training w/Coach ACT
Cardio 30-60 min
Wednesday
Moderate Walk/Run 30-45 min
Thursday
or
Training w/Coach ACT
Difficult Walk/Run w/ Cardio 30-60 min
Friday
Rest Day
Saturday
Long Walk/Run 45-60 min
Sunday
Easy Walk/Run 30 min

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Quotes!

"You must inspire yourself. All you have to do is establish the WHY... that WHY is going to carry you through!"- Jillian Michaels

"So welcome to the start of a new day. Find a good place to kneel, bow your head and run." -PrayFit.com

"A cheerful heart is good medicine." Proverbs 17:22

"Why spend money on what is not bread, and your labor on what does not satisfy? Listen, listen to Me and eat what is good, and your soul will delight in the richest of fare."
Isaiah 55:2

"But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self control." Galatians 5:22-23