Here is a little motivation to help get you through your midweek workout:
I’m always on the hunt for new workouts and challenges to help break up the monotony of my training. Recently, I came across the Bring Sally Up Challenge. Stephen Amell and Emily Bett Rickards from the TV series, Arrow, posted some videos on their social media pages of them attempting it during their training for the show. It’s a crazy, intense finishing workout and I just had to give it a try!
The concept of the workout is inspired by the song “Flower” by Moby. If you’ve ever seen the movie Gone in 60 Seconds, then you will instantly recognize the song. It’s a catchy song that is very easy to workout to, but the reason this song influenced this workout is because of the lyrics. The song is 3:26 and the following lyrics are repeated 30x in that span:
Bring Sally up and bring Sally down
Lift and squat, gotta tear the ground
For this workout, we are doing Plank-To-Pikes using a TRX band (example below). The idea being that you hold the plank for the duration of the song. When the lyric “Sally up” plays, you go up into a pike. When the lyric “Sally down” plays, you return to the plank position. As you can imagine, this workout will kick your butt. It’s a full body workout that will make your shoulders and core scream. I made it 1:25 into the song on my first attempt before I had to stop. My goal will be to complete the challenge by the end of February.
Here are a few different variations and alternatives if you can’t use a TRX Band, don’t like Pikes, or want to workout different areas of the body:
- If you don’t have a TRX Band, use a yoga ball instead. It will work the same as a TRX Replacement.
- Push-ups – Hold the push-up position and follow the lyrics. Go down and hold the pushup with “Sally down” and return to push up position with “Sally up.”
- Squats – Standing with your feet shoulder width apart, sit into a squat with “Sally down” and return to standing position with “Sally up.”
- Sit-ups – This one would be the easiest in my mind. Sit up and hold when “Sally up” plays and then back to rest with “Sally down.” If you are just starting out, I would recommend this one as a base and then move up to the other options.
Good luck and hope you enjoy!
Breakfast is the most important meal of the day, not only because it gives you the fuel and energy you need to get through the morning, but because it sets the tone for how you will eat the rest of the day. For me, I need to have something packed with protein that will keep me full until lunch. This way I do not reach that point of feeling starved and eat way too much at lunch.
My go to breakfast is super easy and I make them when I meal prep for the week. They are Scrambled Egg Muffins and are so easy to make that someone like me, who doesn’t bake, can make without any effort. I’ll make a muffin tin full of them and they will last all week. Simply just grab a few and heat them up for a minute and you are all set. Below is my go to recipe:
What’s Your Why? – One of the many questions you will get from friends, family and strangers when you are going through your fitness journey is “Why are doing this?” The journey to a fit and healthy life is different for everyone, which is why I try to give positive feedback, advice and encouragement to everyone I can. We all have different stories and are in different places along to this journey. I thought today that I would share what my “Why” is that helps motivate me from day-to-day.
My main motivation to be healthy and fit comes from my Dad. Years back he was diagnosed with Prostate Cancer and when we were researching how to beat this particular type of cancer we found that healthy living, eating natural and clean food while exercising regularly, was the best way to prevent this cancer from forming. From that day forward, I promised myself that I would take care of my body and help motivate my dad to do the same. Unfortunately, he passed away a few years ago after battling and beating the cancer multiple times over the years. Over that time I developed a healthy lifestyle for myself and I’m motivated to keep that going and helping others as much as possible. I’ll be the first one to tell you that it is not easy staying on track with health and fitness. The temptations of Beer and Wings during sporting events and Netflix binge watching sessions are VERY real and I’ll fall into those routines from time to time. And that is okay. One key to healthy living is moderation.
One of the ways I keep my health and fitness motivation going is by using the App, Charity Miles. This app is awesome and I’ve been using it for years now (this is not a paid advertisement). I personally love giving back to my community as much as possible. Charity Miles let you give back to a cause that you care about by simply running an app in the background of your phone when you run, walk of bike. You will be doing all of those things when getting into a healthy lifestyle, so why not use the app for a great cause. Personally, I’ve logged 561 miles over 100 runs with Charity Miles. For every mile you run, they donate $.25 to a charity that you picked. This means by simply running and having the app tracking my distance, I’ve raised $140.25 for Stand Up to Cancer. Now imagine if we can get as all the runners, walkers and bikers out there to use this app. How much good could be done by simply using an app.
Here are just a few of the charities that are available to pick from on the app:
- Stand Up To Cancer
- Save The Children
- Operation Smile
- ALS Association
- Feeding America
- Wounded Warrior Project
- Special Olympics
If you are a runner, biker or even just walk your dogs after work, How would you feel about pitching in to help others in need by simply carrying around your phone with the app logging your miles?
Last year I finished my first full marathon. It was definitely a test of the mind and body, but I was able to finish within a respectable time. I’ll probably run another full marathon in the near future but for this year, I’m going to back to my middle distances. Next races for me will be a 5K and then a half marathon in two months. I know I can easily run those distance at respectable times. So training wont be the issue. My goal for these two races will be to improve on my time. Below is a core workout I’ve used in the past that will shed weight in the midsection and in your running pace:
Core Workout To Improve Race Time
1) Planks with Alternating Leg Lifts
3-5 Sets of 1-3 Minute Planks
2) Pike Crunch
3-5 Sets of 20-25 Reps
3) Russian Twists (with or without added weights)
3-5 Sets of 40-45 Reps
The Los Angeles Dodgers announced today that they will now be offering free parking, during the remainder of the 2013 postseason, to any car with four or more passengers. This is amazing news to every Dodger fan that has had to deal with the expensive parking prices over the years.
There are many reason to why the Los Angeles Dodgers are going to offer this promotion. The main reason is that after the NLDS series, they realized that accommodating the cars of nearly 55,000 fans (20,000 cars) is impossible. It’s a simple capacity problem for the stadium. There just isn’t enough room to park the cars and anyone who has been to a game knows that it could take 30 minutes to an hour to get out of a full parking lot at Dodger Stadium.
Another reason the organization is doing this is because they want to help promote ride-sharing and carpooling. Recently there has been a big push in Los Angeles for carpools and ride-sharing. Los Angeles is known by many as a place of bumper-to-bumper traffic and intense smog. The city is trying to push for a better environment. This requires less private transportation on the roads in order to reduce the smog as well as congestion on the freeways.
But the most interesting reason I can see behind this promotion comes down to money and the term “house money”. When you go to a sporting event you know that the money spent on the ticket is just the beginning. In addition to money spent on the ticket, you also expect to spend money on parking, food and merchandise. Now that one of those additional costs is removed, you, as a fan, realize that you are able to spend more money. This is what many gamblers refer to as “house money”. Many casinos offer promotions that are match plays. This is where you can bet $25 of the casinos money as long as you also bet the same amount or more of your own. The casinos like this because it gets you to the table and they know that the majority of people will not play just one hand. “House Money” is also used by gamblers to rationalize staying at the tables longer than they know they should. When a gambler has won money, they figure that they can continue to play longer because they are playing with the casino’s money.
This “House Money” way of thinking will also apply to fans who take advantage of this promotion at the upcoming playoff games. Fans were expecting to spend a certain amount of money at the game and now they have more they can spend inside the stadium. A fan who saved $10 on parking is going to be more willing to buy that second beer ($13.25) than a fan who had to spend that money before they got into the stadium.
It will be interesting to see how much fan satisfaction, because of a less stressful parking situation, and concession sales, because of “house money”, will increase during the postseason. My guess is that both will increase moderately. But don’t expect to see this promotion to continue past the 2013 postseason. The Dodgers are making way to much money on parking to stop charging all together and they will not face the capacity problems during the season. Oh and they also owe former owner, Frank McCourt, $15 Million for the rights to use the parking lot.
For the original article written by Steve Dilbeck in the LA Times, click here.
With the growing popularity of social media, there are a lot of trends that are gaining popularity. The most common one that a majority of people take part in is called #ThrowbackThursday or #tbt for short. I am completely fine with this trend because it is interesting to see some older pictures occasionally. What is not okay is that in addition to throwback thursday, people are trying to make up trends like: #MonthsAgoMonday, #WayBackWednesday, and #SoLongAgoSunday. This is extremely excessive and needs to stop. So I purpose we take Wednesday and make it #WingtipWednesday!
Not only is the Wingtip a classic look, it is a great way to spice up that plain office attire that you wear everyday. The Wingtip is not just for those business professionals. Its style is applicable to anyone who wants to make a statement with their wardrobe. The classic Wingtip is a low-heel dress shoe but the design can also be found on boots. Many companies are actually taking the low cut and boot Wingtips and making them in a variety of materials and colors. This is why they are so great. You can wear the Wingtip look with that gray business outfit at work and then hit the town in them while wearing a pair of jeans.
The Concept of #WingtipWednesday is simple. It is meant to celebrate this stylish look and show off your shoe game. All you need to do is take a picture of you wearing or admiring a pair a Wingtips and post them to your social media sites with the #WingtipWednesday tagged with the picture. Here is an example of one I posted a few weeks ago.
The concept of #WingtipWednesday is not only to show off your shoes, but it is to help you have something to look forward to in the middle of that work week. Wednesday, thanks to the GEICO commercial, is becoming a very popular day for social media posts. So go ahead and add in Wingtips to your outfits to help make Hump Dayyyyyyy even more enjoyable.