Friday, November 13, 2009


This week we turned it up again with a special routine I like to do half-way through the program. First, they had to run/walk from the center to the football field (1/2 mile). Once they got there, they were given their challenge.

They had to run/walk a lap (1/4 mile) and then do 25 pushups, 25 body squats and 25 sit-ups—four rounds, for a total of 1 mile and 100 pushups, squats and sit-ups. After they finished, they returned to the center (another ½ mile).

This routine combines strength training and cardio, works the entire body, and also uses interval training to keep the intensity high. Just like everything else, you get out what you put into it.

If you jog the quarters, it’s more difficult than walking. If you run them faster, it’s even tougher. So everyone can challenge themselves, simply by trying to complete the workout faster.

I really like workouts like this, because you’re working on muscular strength, muscular endurance, and cardio-respiratory endurance—all at the same time. It’s also great for weight loss because you’re using your whole body and burning lots of calories.

But the main reason I like the workout, is that it teaches people what they’re really capable of. People can always do more than they think they can do. When they finish the first round, they’re usually thinking “I’ve got to do 3 more of these?” As they dig in and keep plugging, they get another, then another, until finally they get it done.

It creates a real feeling of accomplishment—something I’m always trying to create in my workouts. But what I really hope is that they start thinking that if they could do this thing (that they thought they couldn’t do), what else could they do if they’re just willing to try?

And that’s a powerful thing to start thinking. “What if I tried ______?” Hopefully, they’ll decide to try some other things too. It could be a 5 K, a half marathon, or something different like rock climbing at the indoor rock climbing facility over by Bloomington.

It can be something unrelated to fitness, too. Like going back and getting a G.E.D. or deciding to take some classes toward a college degree. It could be looking at a career change or new hobby that always interested you.

It can also be a decision to stop doing something, like to finally quit smoking. Or to quit doing other things that are destructive. It might be making a change in a relationship that’s long overdue. Or it could be finally standing up to that person that puts you down. It could be asking for a raise.

Only you know what you want, or need. As you learn how to get in shape by disciplining your body and your desires, you’ll often discover you have the power to make other changes too. That’s what I’m really hoping to accomplish.

This week we had a two-way tie for 1st place. Rob Irish and Michelle Nugent both lost 1.6% of their body weight. Rob lost 2.8 lbs and Michelle lost 2.4 lbs. Rob wasn’t present at the weigh-in and workout, so Michelle received the $15 gift card from Terry Elston and State Farm Insurance.

Michelle’s also in the overall lead so far, having lost 10.6% of her bodyweight and a total of 17.4 lbs. You can see why, if you watch her in the gym. Take the night before the weigh-in, for example. Her son had to be at the center for a Taekwondo pizza party & movie night.

Since she was going to be there anyway, she figured she’d get a last chance workout, and asked me what to do. I told her to run 3 miles. She asked what to do after that, since she was going to be there awhile, so I told her, to when she got done, do it again.

By the time the movie ended, she’d been on the treadmill for just over an hour and a half, had gone 7.3 miles, and has a picture to prove it. She didn’t run the whole thing, but who cares? She went 7 miles! That’s huge, and it’s why she’s not.

It’s just like Karen Brown, who’s lost 8.8% of her body weight and 24.6 lbs, for 2nd place overall so far. She turned it up last week by doing 4 miles a day, often at a grade. The BL workout was tough too, but she did it, even jogging some around the track.

Rob Irish is in 3rd place overall, having lost 7.5% of his body weight and 13.8 lbs. I know he rides his tandem bike with his wife all the time, but he’s turned it up by coming to the gym more.
Nita Comstock is in 4th place, having lost 7.1% of her body weight and 11.2 lbs. She’s been doing more on the elliptical every week.

Renea Mullins is in 5th place, losing 4.5% of her body weight and 12.6 lbs. Sue Sheeran is in 6th place overall, with a weight loss of 4.4% of body weight and 9.8 lbs.

In 7th place is Tammi Hewitt, who’s lost 4.0% and 5.6 lbs. 8th place goes to Thomasena Collins, with a weight loss of 3.9% and 7.5 lbs.

9th place goes to Hilary Chaney, with a weight loss of 3.8% and 7.8 lbs. Heather Brown finishes off the top ten with a weight loss of 3.1% and 7.0 lbs.

Five others have lost between 3.0 and 5.2 lbs, and two others have lost between 1.5 and 2.0 lbs. Two others have slightly gained, and 5 others missed the weigh-in.

Next week, we’ll continue to get them ready for a 5 K which will be on Saturday, November 21st in Marshall, sponsored by the Marshall Elementary Booster Club. The cost is $15 in advance or $20 the day of the event.

It’s mandatory for all our BL participants, but everyone is invited to participate. For more information, stop by for an entry form, or check in at 8 am in the gym at North School that morning.

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