One of my friends added me to a Facebook fitness group composed of performers and their pals. I've belonged to such groups before --- Social Workout (which I loved before they radically changed formats thereby eradicating their established community) and another FB group called Athletic Performers. Groups like this are great because you get as much reinforcement and encouragement as you want and need, you can offer the same, and you can also get some great advice and ideas.
And you can be challenged ... or issue a challenge. The ladies in the group were discussing how the guys are always posting about their muscles and their lifting workout, and the need for lady muscles. It was suggested that someone throw down a challenge. Well, you know me ... I went for it. Here's the Valentine's Day Diva Challenge, and any of you are welcome to participate, too. It's designed for people who are new to weight training and/or getting back to it after a hiatus ... like moi.
Duration: Between now and Valentine's Day
Frequency: Minimum 3 times a week
Exercises:
15-25 pushups of your choice
15-30 tricep dips
30-50 squats
Side planks, 60 seconds per side
25-50 crunches of your choice
The only equipment you need is a chair (or bench, or the side of your bathtub) for the tricep dips. I started today, and incorporated each set as part of my walk. I paused at benches and the workout area in the park along the way. So many more benefits when you work out in the fresh air!
For lunch, I cooked up a big ol' mess of chard with some mushrooms and garlic. MMMMM. Leafy greens are so good for you --- spinach is my favorite easy-to-use veggies. You can throw a couple of big handfuls in just about anything. Omelettes. Salads. Soups. Stir-fries. Pasta. One of my favorite things to do with it is fill a big bowl with fresh spinach and then layer anything else I was planning on eating on top of it. (Leftover Chinese food? Black beans? Vegetarian chili? A little pasta and sauce? All terrific on top of spinach). Pop it in the microwave for a couple of minutes and you have a very filling meal, plus you've gotten your leafy greens for the day. Also, if you fill most of the bowl with spinach, there will be less room for the "topping" which is bound to have more calories, so you're getting plenty of TASTE of the "good stuff" without overdoing it on the calories. And you'll be strong like Popeye the Sailor Man. And who doesn't want THAT hot physique?
a fun activity. hopefully fruitful results in want. have a proportionate body. nice blog
Posted by: Setya Eko | January 28, 2012 at 10:59 AM
And for that very reason, strength training should be done every other day! Cardio ... now THAT we can do every day, and probably should ...
Posted by: Cindy | January 26, 2012 at 12:05 PM
And Lord, have mercy, those tricep dips are positively murderous. Limp Noodle City. X D
Posted by: Karen | January 26, 2012 at 12:04 PM
Good for you, Karen! It's good to mix it up, and this little resistance training workout is short but challenging for beginners or those who have taken a hiatus --- and you can always pump it up by adding more reps, or just doing a second (or third!) round. Keep it up!
Posted by: Cindy | January 26, 2012 at 09:53 AM
I'm taking the challenge, but since I got a later start, I'm going to try to keep it going until the end of February. I guess mine is more of a Leap Year Diva challenge.
A great idea, doing some things that will get a body back into the swing of workouts, especially after a long (LONG) hiatus. I, too, have fallen out of the habit of lifting, and I feel like a limp noodle when I've tried lifting my weights. This will hopefully help condition me enough to get back on track again. Plus, it's a nice change of pace from what I had been doing....well, not recently, anyway. X )
Posted by: Karen | January 26, 2012 at 07:36 AM
Ooooooooh -- Dean grows chard, it's one of the few things that will grow in our (shady, acid-soil) garden. It's great to have that.
Posted by: H. Skippety | January 14, 2012 at 05:12 PM