A. Garcia -- 151
A. Lund -- 63
C. Geppelt -- 177
C. Radigan -- 172
C. Richardson -- 313
D. Wilhelm -- 184
H. Schaefer -- 127
J. Alas -- 98
J. Linderman -- 56
L. Burns -- 127
L. Goeden -- 377
L. Gott -- 162
L. Trujillo -- 155
M. Booth -- 180
M. Navarro -- 139
M. Priebe --274
M.Flores -- 277
R. Templeton -- 301
T. Rathbun -- 207
3rd place: Ryan Templeton
2nd place: Chris Richardson
1st place: Lori Goedon
nice work everyone!! Everyone improved from last week!! Keep up the good work!
Friday, October 23, 2009
Tuesday, October 20, 2009
Week 2 training ideas, Have a Ball
Cardio Interval with Strength (30-35/40 minutes) Non-consecutive days
Stability Ball (65cm for 5’8” and taller – 55m for under 5’8”)
Set of dumb bells or equivilent household item
Exercise
Choose cardio equipment of choice OR jog/run 8 minutes out and 8 minutes back
If you have a heart rate monitor, use it.
(Martial Arts)
Front Kicks-Great for hips, legs and butt. Elevates heart rate which will enable body to burn more kcals (calories). Do these while going up and down stairs for an extra workout. Quick exercise series with a lot of big muscle mass working
Establish strong stance with one foot behind. Lead with ball of foot as you kick forward (not a knee snap) pause, step back.
Use a count of 1.2.3.4 (1) again
1= Back leg comes forward with bent knee
2= Extend kicking leg, pulling back toes and leading with the ball of the foot
3= Pull knee back in, hold for split second
4=Set kicking leg down behind you, go for the next kick
20 Right.
20 Left.
Side Kicks
Start in squat position.
Keep your shoulders/hips facing forward, extend your leg as you kick to the side with the edge of your foot.
Plade it back down and repeat.
Use the same 4-count as Front Kicks
20 Rt.
20 Lt.
Stability Ball Pushups
Start kneeling laying over ball; walk out with legs pressed together.
Ball is just below your knees and you are in pushup position.
Strong abdominal brace.
No speed. Hold the contraction longer building endurance.
Go to fatigue; roll strongly back
3 x’s
2-counts down, 2-counts up
Chest Press on Ball
Sit on ball and roll out to a bridge position (head and shoulders secure).
Strong abdominal brace.
DO NOT let your butt drop
Variation: Wide stance, narrow stance
8-20# dumbbell
15 reps
3 sets
Tricep Press
Stay on the ball from Chest Press.
With dumbbells reaching to the ceiling, hinge at elbows bringing db’s to temples; press back up.
8-15# dumbbell
15 reps
3 sets
Bicep Curls
Stand with your arms straight out in front of you (pretend I have a stick under your arms and you are not allowed to touch the stick). You can use anything that has weight for this (dumb bells, plastic milk jugs). What is important, you don’t drop your arms or round your shoulders (stand with shoulder blades against the wall for reference point) – Killers.
15 – 20 reps
3 sets
Back to lower body
Wall Sits
Find a comfortable place in which to slide into a sit position with shoulder blades against the wall, knees over heels and body weight in the heel cup of your shoes.
Let your arms do anything but touch your legs.
Hold for as long as you can for the first set.
Rest.
Hold with one foot off floor as long as you can.
Rest.
Repeat with other leg.
Abdominals
Start in a full plank position, down on forearms and toes; hold for 20-30 seconds without dropping to knees (strong abdominal brace).
Pull back and rest in childs pose (yoga).
Do the same again, but count to 10, drop to knees but continue to hold shoulder stable and your abdominal brace, count to 10, go back to full plank….repeat full plank to knees to full plank for 3 minutes.
Stability Ball (65cm for 5’8” and taller – 55m for under 5’8”)
Set of dumb bells or equivilent household item
Exercise
Choose cardio equipment of choice OR jog/run 8 minutes out and 8 minutes back
If you have a heart rate monitor, use it.
(Martial Arts)
Front Kicks-Great for hips, legs and butt. Elevates heart rate which will enable body to burn more kcals (calories). Do these while going up and down stairs for an extra workout. Quick exercise series with a lot of big muscle mass working
Establish strong stance with one foot behind. Lead with ball of foot as you kick forward (not a knee snap) pause, step back.
Use a count of 1.2.3.4 (1) again
1= Back leg comes forward with bent knee
2= Extend kicking leg, pulling back toes and leading with the ball of the foot
3= Pull knee back in, hold for split second
4=Set kicking leg down behind you, go for the next kick
20 Right.
20 Left.
Side Kicks
Start in squat position.
Keep your shoulders/hips facing forward, extend your leg as you kick to the side with the edge of your foot.
Plade it back down and repeat.
Use the same 4-count as Front Kicks
20 Rt.
20 Lt.
Stability Ball Pushups
Start kneeling laying over ball; walk out with legs pressed together.
Ball is just below your knees and you are in pushup position.
Strong abdominal brace.
No speed. Hold the contraction longer building endurance.
Go to fatigue; roll strongly back
3 x’s
2-counts down, 2-counts up
Chest Press on Ball
Sit on ball and roll out to a bridge position (head and shoulders secure).
Strong abdominal brace.
DO NOT let your butt drop
Variation: Wide stance, narrow stance
8-20# dumbbell
15 reps
3 sets
Tricep Press
Stay on the ball from Chest Press.
With dumbbells reaching to the ceiling, hinge at elbows bringing db’s to temples; press back up.
8-15# dumbbell
15 reps
3 sets
Bicep Curls
Stand with your arms straight out in front of you (pretend I have a stick under your arms and you are not allowed to touch the stick). You can use anything that has weight for this (dumb bells, plastic milk jugs). What is important, you don’t drop your arms or round your shoulders (stand with shoulder blades against the wall for reference point) – Killers.
15 – 20 reps
3 sets
Back to lower body
Wall Sits
Find a comfortable place in which to slide into a sit position with shoulder blades against the wall, knees over heels and body weight in the heel cup of your shoes.
Let your arms do anything but touch your legs.
Hold for as long as you can for the first set.
Rest.
Hold with one foot off floor as long as you can.
Rest.
Repeat with other leg.
Abdominals
Start in a full plank position, down on forearms and toes; hold for 20-30 seconds without dropping to knees (strong abdominal brace).
Pull back and rest in childs pose (yoga).
Do the same again, but count to 10, drop to knees but continue to hold shoulder stable and your abdominal brace, count to 10, go back to full plank….repeat full plank to knees to full plank for 3 minutes.
Food Challenge
It always feels like desserts are a luxury that cannot be afforded, especially when trying to stay healthy and eat well. So, let's do a challenge for who can make the healthiest and best tasting dessert. Bring your healthy treats on Friday Oct 30 upstairs to the conference table at lunch. We'll have taste testings and ballots for everyone to vote for their favorite. We'll evaluate both taste and caloric content. Happy cooking!
Friday, October 16, 2009
CHALLENGE!!!
Okay...here's the first challenge....
Walk/run 1000 stairs! There is no winner here, just points for participating!
Challenge must be completed by next Friday. And it must be done at one time.
Good luck!
Walk/run 1000 stairs! There is no winner here, just points for participating!
Challenge must be completed by next Friday. And it must be done at one time.
Good luck!
Week 1 Standings...
Lori – 182
Molly P. – 110
Ryan – 110
Michelle – 106
Chris Richardson - 104
Laura – 89
Chris Radigan – 82
Meghan – 82
Ashley G. – 81
Tiffani – 78
Claire – 76
Leonard – 70
Sylverline - 62
Lindee – 58
Jim – 56
Julio – 48
Heather- 47
Menesis – 33
Ashlie L - 18
Debbie - 14
Be good over the weekend! :)
Molly P. – 110
Ryan – 110
Michelle – 106
Chris Richardson - 104
Laura – 89
Chris Radigan – 82
Meghan – 82
Ashley G. – 81
Tiffani – 78
Claire – 76
Leonard – 70
Sylverline - 62
Lindee – 58
Jim – 56
Julio – 48
Heather- 47
Menesis – 33
Ashlie L - 18
Debbie - 14
Be good over the weekend! :)
Tuesday, October 13, 2009
Work out idea
My mom has been doing personal training for 20some years and was excited that everyone at Downing was trying to get in shape and maintain a healthy life style. She sent me a work out that she does for boot camp. She said she would send one out every week if people are interested. It's a good work out because it requires no equipment. Good luck
Training Suggestions:Jump It Off: Get fit the fun way with this kick-butt jump rope routine. Jumping rope torches as many calories as running. You'll work your quads, calves, core and shoulders; improve your coordination in just 4 weeks.
- High Knees - While jumping rope, raise one knee up as high as you can and repeat other knee for 1 minute.
- Side-to-Side - Begin with 1 minute of traditional rope jumping. Continue jumping, but hop laterally from right to left for 1 minute.
- Twist - Begin with 1 minute traditional rope jumping. Continue jumping for 1 minute more, but begin twisting at the waist, keeping your upper body straight while pivoting your legs to the right and then the left with each jump.
- Fast "air jumprope" - Forget the rope; use "pretend rope" for fast double jumps for a count of 10; walk it out 20 seconds; repeat 5x's. Between each jumprope exercise
- Plank up/downs: Start in a full plank position. Lower down to right forearm, then left, go back up to right hand, followed by left hand (down, down, up, up, down, down, up, up) for 8x's. That makes 4 sets of Plank up/downs and 4 cardio sets.
-Drink water. Prepare for pushups:- Standard pushups- go to fatigue (20-30)
-Crunches - 1 minute
-Pushups, starting from the bottom - push up slow, drop quickly, hold, repeat (15)
-Crunches - 1 minute
-Pushup with clap (watch tension in the neck). Don't do if you jam neck, traps, shoulders)
-Bicycle crunches - 1 minute Drink water. Prepare for Plyojumps
-Squat down, explode jump with knees HIGH - 10x's FASt
-Walk it out with lunges with right leg lead only 15 out/15 back
-Squat down, explode 1/4 turn to right, squat and explode jump to center, same on left - 10x's FAST
-Walk it out with lunges with left leg lead only - 15 out/15 back- Football drill stationary squat runs - center, right, left, right, left...... 1 minute
Running for half hour for cool down would be benificial.
See what this feels like after doing this 3 times this week, non-consecutive days.
Training Suggestions:Jump It Off: Get fit the fun way with this kick-butt jump rope routine. Jumping rope torches as many calories as running. You'll work your quads, calves, core and shoulders; improve your coordination in just 4 weeks.
- High Knees - While jumping rope, raise one knee up as high as you can and repeat other knee for 1 minute.
- Side-to-Side - Begin with 1 minute of traditional rope jumping. Continue jumping, but hop laterally from right to left for 1 minute.
- Twist - Begin with 1 minute traditional rope jumping. Continue jumping for 1 minute more, but begin twisting at the waist, keeping your upper body straight while pivoting your legs to the right and then the left with each jump.
- Fast "air jumprope" - Forget the rope; use "pretend rope" for fast double jumps for a count of 10; walk it out 20 seconds; repeat 5x's. Between each jumprope exercise
- Plank up/downs: Start in a full plank position. Lower down to right forearm, then left, go back up to right hand, followed by left hand (down, down, up, up, down, down, up, up) for 8x's. That makes 4 sets of Plank up/downs and 4 cardio sets.
-Drink water. Prepare for pushups:- Standard pushups- go to fatigue (20-30)
-Crunches - 1 minute
-Pushups, starting from the bottom - push up slow, drop quickly, hold, repeat (15)
-Crunches - 1 minute
-Pushup with clap (watch tension in the neck). Don't do if you jam neck, traps, shoulders)
-Bicycle crunches - 1 minute Drink water. Prepare for Plyojumps
-Squat down, explode jump with knees HIGH - 10x's FASt
-Walk it out with lunges with right leg lead only 15 out/15 back
-Squat down, explode 1/4 turn to right, squat and explode jump to center, same on left - 10x's FAST
-Walk it out with lunges with left leg lead only - 15 out/15 back- Football drill stationary squat runs - center, right, left, right, left...... 1 minute
Running for half hour for cool down would be benificial.
See what this feels like after doing this 3 times this week, non-consecutive days.
Sunday, October 11, 2009
helpful hints
Here are some websites that might be helpful for your weight-loss and healthy lifestyle building efforts:
http://www.the-fitness-motivator.com/lose-weight-fast.html
http://findarticles.com/p/articles/mi_m0801/is_5_67/ai_n16134020/
http://dailyburn.com/
http://exercise.about.com/cs/weightloss/a/week_one.htm
http://health.msn.com/fitness/fit-zone/slideshow.aspx?cp-documentid=100182856
http://www.halhigdon.com/10ktraining/10knovice.htm
http://www.the-fitness-motivator.com/lose-weight-fast.html
http://findarticles.com/p/articles/mi_m0801/is_5_67/ai_n16134020/
http://dailyburn.com/
http://exercise.about.com/cs/weightloss/a/week_one.htm
http://health.msn.com/fitness/fit-zone/slideshow.aspx?cp-documentid=100182856
http://www.halhigdon.com/10ktraining/10knovice.htm
Ready, set, go!
Ok, friends. It's time for the Biggest Loser Downing Style to begin. Here are all the rules spelled out for you:
How –To: Each participant will compete individually to collect the most points. Points will be gained by losing weight, exercising, and participating in challenges over a 10 week period. Each participant will keep track of their points by using a point log provided to them. On Friday mornings, each participant will be responsible for weighing in and then turning in their logs to Tiffani by no later than 12 pm. She will post the scores on the website. Points are earned as follows:
-4 pts per 15 min. of exercise (not to exceed 2 hours per day)
-10 pts per 1 lb lost
-minus 1 point per 1 lb gained
-5 pts per Challenge completed
-10 pts per Challenge won
*Exercise is considered that which is a reasonable exercise activity: Walking to Dazbog or up and down the stairs during the course of your regular work day doesn’t count!
Your weight is kept confidential. Only Tiffani will see your weight. Only point totals will be posted each week. If you still aren’t comfortable with Tiffani seeing your weight then this might not be the competition for you!
Weigh-In: Each Friday morning Gene’s office will be open for you to weigh in. The first official weigh-in (for weight loss) will be Friday 10/16.
*Monday 10/12 Gene’s office will be open from 8-10am for you to weigh-in to determine your starting weight. You will then enter your starting weight into Week One’s log.
Start: Monday 10/12: First Weigh-In to determine starting weight
-can start counting exercise points
Friday 10/16: Weekly Weigh-In begins; weight loss points begin
Rules: Honesty and integrity are expected.
-Maximum of 2 hours per day can be used for exercise points. YOU ARE ON THE HONOR SYSTEM!!!
-Points must be turned in by 12 pm each Friday.
Prize: Each participant will be asked to give $5 to the prize pot. If a participant declines this donation they will be ineligible to receive the prize money if they win and the money will go to the next highest winner who gave $. Please give your money to Claire when you weigh in on Monday.
Point Log: Excel workbook that does all the work for you! Enter your exercise points each day. Enter your starting weight for each week and pounds lost after weigh-in. Your points are calculated for you. Either print the sheet for the week or email that specific sheet to Tiffani.
Challenges: Any individual can issue a challenge. A challenge can be anything from running a mile to the most delicious low-fat meal idea. Participation is optional, however any challenge issued must be made available to all participants. You get points for participating and winning! The winner gets a prize!
Website: A blog has been created to keep track of the standings. www.mhcddowning.blogspot.com. You will receive an email invitation to become a contributor/author to this website. Everyone will be able to post comments, leave tips, and exchange recipes. This will also be the forum where you post a challenge. Weekly standings will be posted every Friday so be sure to check the site.
May the Biggest Loser win!
How –To: Each participant will compete individually to collect the most points. Points will be gained by losing weight, exercising, and participating in challenges over a 10 week period. Each participant will keep track of their points by using a point log provided to them. On Friday mornings, each participant will be responsible for weighing in and then turning in their logs to Tiffani by no later than 12 pm. She will post the scores on the website. Points are earned as follows:
-4 pts per 15 min. of exercise (not to exceed 2 hours per day)
-10 pts per 1 lb lost
-minus 1 point per 1 lb gained
-5 pts per Challenge completed
-10 pts per Challenge won
*Exercise is considered that which is a reasonable exercise activity: Walking to Dazbog or up and down the stairs during the course of your regular work day doesn’t count!
Your weight is kept confidential. Only Tiffani will see your weight. Only point totals will be posted each week. If you still aren’t comfortable with Tiffani seeing your weight then this might not be the competition for you!
Weigh-In: Each Friday morning Gene’s office will be open for you to weigh in. The first official weigh-in (for weight loss) will be Friday 10/16.
*Monday 10/12 Gene’s office will be open from 8-10am for you to weigh-in to determine your starting weight. You will then enter your starting weight into Week One’s log.
Start: Monday 10/12: First Weigh-In to determine starting weight
-can start counting exercise points
Friday 10/16: Weekly Weigh-In begins; weight loss points begin
Rules: Honesty and integrity are expected.
-Maximum of 2 hours per day can be used for exercise points. YOU ARE ON THE HONOR SYSTEM!!!
-Points must be turned in by 12 pm each Friday.
Prize: Each participant will be asked to give $5 to the prize pot. If a participant declines this donation they will be ineligible to receive the prize money if they win and the money will go to the next highest winner who gave $. Please give your money to Claire when you weigh in on Monday.
Point Log: Excel workbook that does all the work for you! Enter your exercise points each day. Enter your starting weight for each week and pounds lost after weigh-in. Your points are calculated for you. Either print the sheet for the week or email that specific sheet to Tiffani.
Challenges: Any individual can issue a challenge. A challenge can be anything from running a mile to the most delicious low-fat meal idea. Participation is optional, however any challenge issued must be made available to all participants. You get points for participating and winning! The winner gets a prize!
Website: A blog has been created to keep track of the standings. www.mhcddowning.blogspot.com. You will receive an email invitation to become a contributor/author to this website. Everyone will be able to post comments, leave tips, and exchange recipes. This will also be the forum where you post a challenge. Weekly standings will be posted every Friday so be sure to check the site.
May the Biggest Loser win!
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