Get It!

THOUGHTS FOR THE DAY

Two questions entered my world about 5 years ago when I was president of the Junior League of Alexandria. The two questions stick close to my heart in ALL areas of my life. I often ask clients, large groups I speak to, and any other walks of life that will listen. They are very personal, and the only person that has any influence on them is you.

I ask you to write them down and your answer: in 3 areas of your life answer…
Why am I here?
Why do I stay?

Find your purpose in your health, your job, and your choice of another. I feel leaving the last one opened is the one that is most burden on your heart.

Just some self reflection at the end of your week.

Much Love.
Strong Thoughts
mitzi

_______________________________________________________________

It’s a huge weekend in Cenla. Get out and support your community.

For those that need a quick workout on the fly…
Every Minute on the Minute for 10 minutes do…
10 burpees
Rest the remainder of the minute

Enjoy.
💪 – Mitzi

_______________________________________________________________

Find what moves you.

1/2 mile run
25 sit ups
50 push ups
100 squats
50 push-ups
25 sit ups
1/2 mile run

Happy Easter to you and your family!
Stay Strong, Mitzi.

___________________________________________________________________________________________

Let’s be the best we can be at whatever that is. Play off your strengths and weaknesses, you will only get better.

This weeks workout is….
Crossfit Open 18.4 (ish)
21 Deadlifts – 21 push-ups
15 deadlifts – 15 push-ups
9 deadlifts – 9 push-ups

Run 1 mile

Have a STRONG weekend
Mitzi

__________________________________________________________________________________________

Because the CrossFit Open is happening and it is Week 3, let’s do a version of 18.3

Your workout will be:

100 jump ropes

20 Over-head Squats

100 jump ropes

20 pushups

100 jump ropes

20 pull-ups or burpees

2 rounds

________________________________________________________________________________________________

Changing it up a bit…
Wednesday Workout for the Week:


Grab a deck of cards, Shuffle… and get ready to play.   It’s fun for the whole family.

♣️ – burpees
♥️ – push-ups
♠️ – squats
♦️- sit ups

Example – if you flip 7♣️, then you do 7 burpees… etc

Have a strong day.
Mitzi

___________________________________________________________________________________________________

You have a 5k to get done…
That is 3.1 miles. I need a 👍 or a 🙋‍♀️ when completed.  Let’s do this.

Strong… Mitzi.

_____________________________________________________________________________________________________

Everyone ❤’s a good chipper:

100 jump ropes
11 burpees
55 Squats
11 burpees
55 push-ups
11 burpees
55 lunges
11 burpees
55 kettle bell swings
11 burpees
55 sit ups
100 jump ropes

Happy Mardi Gras
Mitzi

_____________________________________________________________________________________________________

Every minute on the minute:
Minute 1:  squats
Minutes 2: push-ups
Minute 3: lunges
Minute 4: burpees
Minute 5: sit ups
Minute 6: rest
Repeat 4x

There is no rest during minutes 1-5. Go from one exercise to the next.  Count your reps the first round and see if you can get that number or more each round after that.

GET IT
STRONG – Mitzi

__________________________________________________________________________________________

Friday Workout:

I mile cardio your choice

400 jump ropes or jumping jacks

300 sit-ups

200 squats

100 push ups

50 burpees

You can break it up however you’d like. JUST GET IT DONE.

When I say break it up, I mean something like or however you’d like…

5 rounds of

1 mile cardio

80 jump rope

60 sit ups

40 squats

20 pushups

10 burpees

____________________________________________________________________________________________

Let’s Get Physical –

Friday Funday

30 minute AMRAP (as many rounds as possible) and FAST

200m run

7 burpees

14 jump squats

21 sit-ups

28 jump rope

 

GET IT –

Strong – Mitzi

_____________________________________________________________________________________

When it’s cold outside, you have to be creative on this working out business.  If you can get to a gym or some type of workout facility, you’ve got it made.  If you’re stuck indoors what to do… Just Dance 2018 (or any year)… oh Yes… XBox – PlayStation – Nintendo – all of these have the disc. Borrow it.  Alone or a family affair.  You are sure to sweat and have a blast.

 

________________________________________________________________________________________

Workout for the week:

Find a track / neighborhood / driveway / some sort of distance area

Track:

Run 1 lap do 10 sit ups / pushups / squats

Run 1 lap do 9 sit ups / pushups / squats

Continue this pattern down to 1…

Neighborhood:

Use the blocks as your markers…

Driveway:

Down and back

And you may also join our 10,000 steps a day journey. We only have 7 more days to complete 21 straight days. One step at a time…

______________________________________________________________________________________________

THE DAY AFTER THANKSGIVING

Do you all feel like me today?

What a blessing it was spending the day with so much family.  I can truly say I am blessed.

But now what do I do?
I’m full…
Parties are starting…
The food is so tempting…
Alcohol galore…
Schedules crazy…

I feel ya!!!   I promise.
You have to stay focused.  Remember, you have to burn those calories regardless.  Find time to do so, even if it’s 10 minutes at a time. You will feel so much better.

Those 2-5# are going to creep if you allow them.  But accepting 2#, you think is ok?  What happens when you allow the next 2# to be ok too?   You’ve just gained 4# and then it’s 6 and up and up and up that number goes.  Be aware.  It matters.

I challenge you to use those pedometers, fitbits,  garmins, iPhones or whatever gadget you don’t use anymore that tracks steps to start using it.

Do this:
10,000 steps a day
2000 steps equals about 1 mile.

I will actually be starting this challenge with clients and friends on Dec 1.

Do it with us!!!!

STRONG CHOICES. mitzi

_____________________________________________________________________________________

Let’s do this…

50 feet of walking lunges.
40 jump squats
30 push-ups
20 jumps squats
10 burpees
20 jump squats
30 push-ups
40 jump squats
50 feet of walking lunges

______________________________________________________________________________________

Scrolling through Men’s Health, I found this short intense leg workout that everyone can do at home.  It’s only 12 minutes of your day…

https://l.facebook.com/l.php?u=http%3A%2F%2Fspr.ly%2F61858h5FN&h=ATN6GHP64Ynv6CR1qCSxe9YlaNoREyoFnfoaNa4O2tl7IhGQPT6OHd5pWKFvPp_uuuuIcYwreYKloHIVQ7FHab5IEoB72A1m7w4M0dG2WE0yO8hZTPc0dEKq8-PewhJoJd7c_bfGyw&s=1&enc=AZPbrf9Jk0BUOUpUJODRUrYOEje6uJDI_WpajACTfg-6EIgr3MXweCxOqAVq57PxFBzunNL5FKnnKe0MScN7l4Kf

STRONG BURN
Have a great weekend
Mitzi

________________________________________________________________________

Find what moves you wherever you are… here’s to a Vegas trip full of fun and health… Orange Theory and BOOTCAMP at the Cosmopolitan.  Your health does not stop on vacation.

_____________________________________________________________________

Your Weekly Workout is….

1 mile run/jog/walk
20 Rounds of…
5 push-ups
10 squats

____________________________________________________________________

Let’s Get It…

3:00 minute jog

5 jump squats
5 burpees
10x

3:00 minute jog

5 push-ups
5 sit ups
10x

3:00 minute jog

Sweat with Swag!!!!
STRONG. M

______________________________________________________________________

All you need is a jump rope and 20 minutes…


Odd minutes jump rope
Even minutes alternate
Push-ups
Jump squats
Burpees
Lunges

Simplicity at its best.

Have a great Friday
Mitzi

_____________________________________________________________________________________________

TREAT YOURSELF

1 mile run
30 burpees / 30 jump squats
800 meter run
20 burpees / 20 jump squats
400 meter run
10 burpees/ 10 jump squats

______________________________________________________________________________________________

How about this challenge:
7 minutes of BURPEES

JUST DO IT.

It’s just 7 minutes of your day.

________________________________________________________________________________________________

This is me.

Just me in my element.

Many see me as coach or teacher or blogger or runner or mom or wife. Some people never see this me.  The partner in the arena, the athlete, the competitor, the drive behind the girl, the want, the excitement, the love of pushing my limits…  this girl doesn’t come out often but when she does… I’m proud of her.

Be You.  Find what moves you.
STRONG – Mitzi

___________________________________________________________________________________________________________________

As I sat and watched the VMA’s, Pinks performance and then this incredible speech, I was in awe.   Pink did not dismiss the concerns of her daughter.  She listened.   Just a little feel good for your Wednesday.
LOVE – Mitzi.

https://www.facebook.com/HarpersBazaar/videos/10155710713792708/

__________________________________________________________________________________________________________________

My phone rang today on the way home and the conversation started with the other person telling me that he has changed his eating but he was getting dizzy and weak at work.  I start plowing through the regimented questions of… what are you eating?  How much?  What are you doing at work?  What’s your calorie intake?  Protein, carbs and fat?  Blah.  Blah. Blah.

Every question I asked, he had an excuse.  He would say “no, this is right or but you work out more than me, etc”

I finally said “why did you call me?   You clearly have all the answers yourself.  You’re not listening to a word I say”.  His tune changed.

Sometimes we don’t know.  I definitely don’t have all the answers.

If you want advice from someone and you call and ask for it, at least listen.   Clearly, you picked up the phone to make a change.

Allow change to occur.
STRONG – Mitzi

______________________________________________________________________________________________________

To me, this goes beyond my everyday life.  Yes, I draw inspiration from my clients and my friends and my family daily.  It’s those that I find inspiration from that have no idea are also the gems of my day.

I run every morning at 6:30am.  The same route through a subdivision close to my work.   I pass the same people every morning. The gentleman walking his dog in the park.  The kids waiting for the school bus.  The lady going to get her paper.  The man in the long sleeve plaid shirt pumping his arms walking vigorously to keep his heart rate up.  The young guy on his bicycle. The older gentleman in bike gear and helmet that never speaks.  Those being walked by their dogs.  Those friends running and chatting before a days work.

These people all have a story.  I don’t know all of them personally but many of them I call by name.  It’s kind of like an accountability factor.  I look for them.  I wonder if they look for me.  Why didn’t I see them today?  Did something happen?

I’m inspired to see people doing what they love and taking the time for themselves.

If you can inspire one person knowingly or not, your deed is done.

STRONG – Mitzi

______________________________________________________________________________________________________

A few of my clients have headed off to college.  They are so extremely nervous about the detrimental “Freshman 15”.  They asked if I could throw some fun, quick, body weight workouts to do, not only for them, but we all can benefit from these.   Embrace the suck.

Workout 1:
Every minute on the minute for
10 minutes
Run 100 m
And then complete jump squats for remainder of minute

Workout 2:
Every minute on the minute for
10 minutes
7 burpees and then complete lunges for remainder of minute

Workout 3:
Every minute on the minute for 10 minutes complete:
Even minutes push-ups
Odd minutes sit-ups

STRONG –
Mitzi.

______________________________________________________________________________________________________

New clients are either ready for me or they’re not.  That simple.

In June, I picked up a client (no names for now) that I had trained in the past.  For medical reasons, she had to take a break.  When the doctors released her, my phone rang and I said, “let’s do this.”

She has been working her tail off.  I’ve seen her at the gym for 2 a days.  I’ve seen her in classes.  She doesn’t miss her appointments with me.  She has shed many tears over this battle but she is in it to win it.

She walked in my ab class at 5:00am yesterday morning.  I was honestly shocked to see her.  She wants it.

Later that day I sent her a text…

STRONGEST STATEMENT EVER
Hard is not stopping her.
M

________________________________________________________________________

My motto.

I plan every meal from morning to night. I never skip a meal nor should you.

I also dance.  Every chance I get, I dance, like no one is watching!!!

STRONG – MIT

_________________________________________________________________________

Beach Workout

It seems like everyone is headed to the beach.  I will be too very soon.
Can. Not. Wait.

I’m throwing this fun beach workout on here for you.  One that will definitely burn those legs, get you sweating and feeling great for a day in the sand and sun.

Take a 5 minute jog on the beach to clear your head.  Listen to the waves, pray, breathe, reflect and just enjoy being there.

20 jumping jack
20 jump squats
Jog 2 minutes
10 burpee broad jumps
10 lunges each leg
Jog 2 minutes
3x

Let me add, I LOVE when people tell me they are using my workouts from the blog.  It definitely gives me a purpose.  Thank you all.  I promise I will be doing them when I’m there as well.

STRONG
Mitzi

_________________________________________________________________________

Here is your weekend workout challenge.

Just for fun… Just because you can… Just because you are striving to be a better you!

Run 400 meters
50 V up sit ups
50 bicycle crunches
50 air squats
Run 800 meters
50 sit ups
50 Russian twist
50 air squats
Run 400 meters

STRONG
M

___________________________________________________________

Danette May, Obsessed with her.  I couldn’t have said it better (Click below to see it for yourself)

https://youtu.be/8Nop38eUt74

We are all intimidated by “the swimsuit”.

It is so true.  There are those that you meet at the beach or the pool that you never notice neck down, why?  Because they own it.  They are confident and love themselves.  I envy those people, seriously envy.  My friends that post those bikini Facebook post… ENVIOUS.

I totally tried doing it.  I did it actually, but felt a little weird about it.

Definitely something you must own and never give a second thought to.  You can not decide in March to have a rockin’ body for May.  If you have that confidence, smile, and air about you, you are golden and everyone notices you.

BE YOU!  LOVE YOU!  RESPECT YOU!

I think I’ll begin making videos now…  Random thought?  Yes, but let’s do this.

Back on subject, buy that swimsuit you want, rock it at the beach or pool, love yourself in it and take some pictures.  STAY STRONG – M

 

___________________________________________________________

And this is exactly what happens to our diet and exercise on vacation.

Don’t let it be you.

Go on vacation, Splurge, Relax, but take time for yourself and your body.  I promise you may hate it or me for encouraging you.  While you’re spending 20-30 minutes getting a great sweat, and while your family is sleeping in or having coffee on the balcony watching dolphins (it’s true), you are preparing for a feel good, guilt free day.  When you’re done, you’ll thank yourself.

A few of my favorite on the road workouts:

#1
100 jump ropes
50 squats
25 burpees
3x

#2
5 burpees
10 sit ups
15 squats
10x

#3
RUN

#4
20 push-ups
20 dips
20 jump lunges
5x

LIVE LOVE LAUGH STRONG
Mitzi

__________________________________________________________

5 Defining Moments of Murph: the Most Brutal CrossFit Hero WOD?

https://www.intelligentlabs.org/5-defining-moments-of-murph-the-most-brutal-crossfit-hero-wod/?utm_source=sumome&utm_medium=email&utm_campaign=sumome_share

 

________________________________________________________________________________________________________________________

How much water do I need?  The question no one seems to know the perfect answer to.  This is because it literally depends on the person.  You hear 8 glasses of water a day.

I would say that water intake would be incredibly different between a 200# male and a 120# female.  It also varies on your activity level.  Do you workout inside or outside?  How long are your workouts?  These are all vital to how much water you consume.

When you first wake up in the morning, most people go straight for coffee.  You have not drank water in 6-8 hours, your body is probably thirsty.  The beginning of dehydration is setting in.  The cause of headaches, side stitches, cramping, digestion, overeating, and more is a direct effect on this.

Many times hunger pains are confused with being thirsty.  If you are feeling hungry, try drinking a glass of water and see how you feel.

Water vs. Sports Drinks….  YIKES!  This is like saying water vs. sugar at some level.  If you are not exercising over an hour, you should stick with water.  Those sports drinks are full of sugar and good taste.  You are putting bad calories right back in your body.

Water aids in healthy kidneys, digestion, beautiful skin, better performance, reduce fatigue, etc.  Some fruits and vegetables are high in water content.  These include watermelon, strawberries, zucchini, radish, celery, peaches, cantaloupe, and many more.

As the weather is getting warmer, I challenge you to drink more water.   Water is like your body taking a shower on the inside.  You wouldn’t not take a bath, so clean outside and inside.

EAT WHOLE.  DRINK WATER.  STAY ACTIVE.  BE HEALTHY

STRONG – M

_________________________________________________________________________________________________

So Monday I was diagnosed with cellulitis.  Let’s just say painful is an easy word.  I’m pretty sure no man gets this infection bc it ranks right up there with child birth.  HURT.

Of course it means, no exercise.  I know that sounds crazy that I’d be pissed about having to take antibiotics (6 a day) and not being able to workout.  I was mad, admitting it right here.

There are times when your body says NO MORE.  That was mine this week.  You need rest. I needed rest to heal.  Listen sometimes and don’t be a big pain in the ass.  I am soooo one of those.

3 days of a sedentary lifestyle and I was on the verge of hurting someone.  I did do a small workout this morning that just made me feel better about my being and situation.  I will try again tomorrow.

Point being…  give life hell whether workout, nutrition, illness.  Be your best self through it all.

Getting STRONGER every day.
MITZI

________________________________________________________________________________________________________

Sometimes you think you know someone.  Sometimes your best friend could truly be struggling and you not have a clue. 

I woke up this morning to this post on Facebook.  That girl on the right was one my very best friends in high school.  I remember her quite vividly.  Every Friday night, we would go to one of our homes after school, put that cheer outfit on, and head out to cheer for our Cougars.  After the game, we would do the normal teenage stuff.   I thought we talked about just about everything.   Little did I know, she was in a dark place. 
The adult on the left, I don’t know her that well.  I follow her on FB and message every so often.  I’d love to hang out and catch up on Life.  Life is what happens to people anyway, right?  Everything else gets in the way of your friends, commitment to others, fun times, phone calls, etc. 
As life starts changing for everyone, graduation, summer, jobs, etc, please take time to understand your friends and notice if there is an underlying issue you could possibly be the ear for. 
Stay STRONG and find your happy. 
My prayer is that you find it earlier in life than many, including me.  
JUST DO YOU 

· Yesterday at 9:26pm · Irving, TX ·

https://www.facebook.com/jennifer.g.austin.3/posts/10211396152252431

Sometimes you think you know someone.  Sometimes your best friend could truly be struggling and you not have a clue.

I woke up this morning to this post on Facebook.  That girl on the right was one my very best friends in high school.  I remember her quite vividly.  Every Friday night, we would go to one of our homes after school, put that cheer outfit on, and head out to cheer for our Cougars.  After the game, we would do the normal teenage stuff.   I thought we talked about just about everything.   Little did I know, she was in a dark place.
The adult on the left, I don’t know her that well.  I follow her on FB and message every so often.  I’d love to hang out and catch up on Life.  Life is what happens to people anyway, right?  Everything else gets in the way of your friends, commitment to others, fun times, phone calls, etc.
As life starts changing for everyone, graduation, summer, jobs, etc, please take time to understand your friends and notice if there is an underlying issue you could possibly be the ear for.
Stay STRONG and find your happy.
My prayer is that you find it earlier in life than many, including me.
JUST DO YOU

 

Find your why….a challenge by @karenakatrina This one is emotional for me and I’ve thought about it for a while today. I started to not even do this but its a method of healing. I started a new school in a completely new city in 8th grade after my parents got divorced. Scary. I was met with a lot of mean girls. Something I had never experienced before. I spent the next years trying to fit in. And then I made the High school Varsity Cheerleading squad! . The picture of the cheerleader here was a couple years in, I was a junior. And those same girls told me I was fat. Now I admit, I went from a scrawny size 0 to a size 8 within a couple years.. an 8! Psh! But I believed them and instead of loving myself, I quit the squad and moved to a new school – I ran away. I have spent the last 30 years trying to be “skinny” again – I have gone through being a lot over weight to mildly overweight and always insecure. Tone It Up has taught me so much about health, nutrition, exercise and yes, SELF LOVE. . I don’t know that I could have been motivated to actually stick with it if it weren’t for this program. It keeps me organized and excited. The picture on the left of the smiling adult is the real and the secure me now. I have learned so much about what is inside of me and how strong I am both physically and mentally. And I’m pretty dang proud of me. So, my Why for this #tiubikiniseries , is because for the first time in my life I am not trying to lose weight or be skinny. I just want to tone up and continue to feel amazing and continue loving life like I’ve finally learned to do. I want to encourage women to encourage woman, to love and support and to lift each other up no matter what size or shape we may be. #toneitup #tiuteam @toneitup

Image may contain: 2 people, people smiling

________________________________________________________________________________________________________________________

Summer is here.  Vacations are being planned.  Kids change our routines.  Travel ball. Things become crazy and unexpected.

You want to stay focused on you.  Keep your mental state in check and you know it happens when you get that workout in.

As I’ve been checking schedules, planning family summer getaways, I’ve also been looking at how I’m going to get a workout in or time for myself in that time away from home.

My advice would be to search for a class wherever you are traveling.  There are some serious high intensity, fun, cool, challenging classes out there.  Get in them.  Many you may need to pre-register prior to dropping in.

Here are a few that I thought were amazing.   Look them up.  Find what moves you.  Don’t let vacation or travel stop you.

Soul cycle
Barre
TRX suspension
Beach body BOOTCAMPs
CrossFit
Orange Theory
Groove
Power Yoga

STAY STRONG.

 

30 Day Challenge

Everyone is always up for a good challenge.

One year ago about this time, I challenged clients, friends and family to walk / run 1 mile every day for 30 consecutive days.

I had over 30 people complete this.  No prizes. No awards.  Simply the fact that you can did it.   That is an accomplishment.  You can accumulate the mile through the day if necessary.

This challenge begins Monday, April 10.

Who’s In?

STRONG.
MITZI

__________________________________________________________________________________________________________

“I picked up a pair of running shoes as an escape from living through that hell.  Running became my liberation from pain, fear and anger.”
Robin Arzon
Author of SHUT UP and RUN

I was given this book by a client.  He handed it to me and said she reminds me a lot of you.

As I opened the first page, I was like, did I write this book?  These are my words.   These are my thoughts. This is why I run. This is why I do what I do.  I hear myself on every page.  I’m so captivated.

“The human body is capable of extraordinary things that all start with the choice to try”.  RA

A book about life, fear, excuses, insecurities, accomplishments and taking your life back by lacing your shoes.

“You’re the CEO of your body, the boss doesn’t cancel”.  RA

Even if you’re not a runner or never plan to be, this book can be related to many aspects of life.

READ IT.

Your challenge:
For the next 7 days, run 1 mile per day.

STRONG. Mitzi.

___________________________________________________________________________________________

 

Your last chance to do the same workout as millions of others around the world.  Let’s do this.

Challenge yourself

CrossFit Open 17.5 is…

9 Thrusters 95# men / 65# women
35 double under
10 rounds for time

40 minute time cap.

Scale if you need:
Choose your weight
Single jump ropes

STRONG.

___________________________________________________________________________________________________

The man behind the workouts, Dave Castro.


Challenge yourself with
The Open 17.4 is…

13 minutes AMRAP

55 deadlifts

55 wall balls

55 calorie row

55 hand stand push ups

 

Modify it to fit your fitness level.

“Today is the day to become your own inspiration.”  Robin Arzon

________________________________________________________________________________________

 

This is so dear to my heart.  These words are so true.  I ask of you today that you do something good for someone else.  A small gesture like buy someone a cup of coffee, hug a person in need even if it’s a stranger, or laugh with someone.   Be aware of your surroundings and take the opportunity to be good, gracious and kind in someone’s life.
STRONG.

____________________________________________________________

Challenge yourself.  CrossFit Open 17.3

Expect the unexpected.

Challenge.

SCALED

Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 105 lb.

RX’D

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 185 lb.

 

___________________________________________________________________

CrossFit Open 17.2

I Challenge You…….

2 Rounds of

50 feet walking lunges

16 toes to bar

8 power cleans with DB

2 Rounds of

50 feet walking lunges

16 bar muscle ups

8 power cleans with DB

You can scale it down with  knee ups or sit ups for Toes to Bar

You can scale it down with jumping pull ups, pull ups or push-ups for bar muscle ups

Stay STRONG….

___________________________________________________________________________________________

In honor of The CrossFit Open 17.1
Here is your challenge this week:
Complete this workout
10 dumbbell snatches
15 burpees box overs
20 DB snatches
15 burpee box overs
30 DB snatches
15 burpee box overs
40 DB snatches
15 burpee box overs
50 DB snatches.
15 burpee box overs

Modify if needed:
Choose your weight on the DB
Step ups and push-ups

STRONG. Mitzi.

__________________________________________________________________________________________

Fitness Friday…

I challenge you to move this week.

Local 5K

A walk in your neighboring National Forest

Play outside with your kids

Enjoy fresh air in your neighborhood or at your local park.

Join a fitness group for a quick workout with new friends.

Dance dance dance.

Just find what moves you.
STRONG.  mitzi.

____________________________________________________________________________________________

Couch to 5K STRONG

You are wanting to do a 5K but can’t get motivated. A few years ago, I led several Couch to 5K program. Success was the word. Everyone completed at the end of 6 weeks. I should probably get a new group started now that I am talking about it.

I firmly believe that ANY person can do a 5K (3.1 miles) at any time.

There is no doubt in my mind that you, at ANY fitness level, cannot get off of your couch and complete this task.   If you want to run it, it is going to take some work.

Misconception about running. People tend to think of running as a full out sprint. Running is locomotion allowing you to move more rapidly than walking.

Here is a fact, if you allow your breathing to get ahead of you while in forward motion, you can never get it back.   You will be standing with your hands on your knees, bent over, huffing and puffing, gasping for air, and hating the concept of running.

It is simple. Follow the program. Don’t skip a day. Get a group to hold you accountable if it is helpful.

Here is your COUCH TO 5K plan…

WEEK 1: All 3 days

Warm up – 5-minute brisk walk

60 second jog

90 second walk

For a total of 20 minutes

 

WEEK 2: All 3 days

Warm up – 5-minute brisk walk

90 second jog

2-minute walk

For a total of 20 minutes

 

WEEK 3:

Warm up: 5-minute walk / jog

Day 1

Jog 90 seconds / walk 90 seconds

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 3 minutes / Walk 3 minutes

Day 2

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Day 3

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 90 seconds / walk 90 seconds

Jog 3 minutes / walk 3 minutes

Jog 90 seconds / walk 90 seconds

 

WEEK 4:

5-minute warm up

Day 1

Jog 3 minutes / walk 90 seconds

Jog 5 minutes / walk 2.5 minutes

Jog 3 minutes / walk 90 seconds

Jog 5 minutes

Day 2

Jog 3 minutes / walk 90 seconds

Jog 5 minutes / walk 2.5 minutes

Jog 3 minutes / walk 90 seconds

Jog 5 minutes

Day 3

Jog 3 minutes / walk 90 seconds

Jog 5 minutes / walk 2.5 minutes

Jog 5 minutes / walk 2.5

Jog 3 minutes / walk 90 seconds

Jog 5 minutes

 

Week 5:

5-minute warm up

Day 1

Jog 5 minutes / walk 3 minutes

Jog 8 minutes / walk 3 minutes

Jog 5 minutes

Day 2

Jog 10 minutes

Walk 3 minutes

Jog 10 minutes

Day 3

Jog 10 minutes

Walk 3

Jog 5 minutes

Walk 3

Jog 10 minutes

 

WEEK 6:

5-minute warm up

Day 1

Jog 12 minutes

Walk 2 minutes

Jog 12 minutes

Day 2

Jog 15 minutes

Walk 2 minutes

Jog 15 minutes

Day 3

Jog 25 minutes

 

Choose your 5K and STAY 3.1 STRONG

Happy Running…. Mitzi

 

_________________________________________________________________________

Hey Gang…

I hope everyone has a STRONG weekend.

Resist temptations.   Feel good about being you.  Get outdoors.

Fun workout:
100 jump ropes
100 sit ups
100 push ups
100 squats
100 jump ropes

Stay STRONG
mitzi

__________________________________________________________________________________

Coach’s Corner:

Here are a few tips on finding that perfect coach.

 A Good Coach…

Focuses on your needs

Assesses your goals

Listens to you

Makes changes when necessary

Is not afraid to fix your form or change the program accordingly when it’s not working

Tell you the truth

Leads you down a path of results

Encourages you

Challenges you

Pisses you off

Makes you be your best self

Becomes family

Pushes your limits

Works out with you

Never allows you to quit

Teaches not criticizes

Creates an atmosphere that is comfortable for you

Earns your trust and respect

Doesn’t accept excuses

And when necessary has a cup of coffee with you or takes you on a walk because some days you just need to get things off your chest.

ALWAYS MAKES YOU FEEL STRONG!

 

Weekend Workout:

Run 200m

2 minutes of squat

Run 200m

2 minutes of push ups

Run 200m

2 minutes of lunges

Run 200m

2 minutes of burpees

Run 200m

2 minutes of sit-ups

_______________________________________________________________________________________________

Coach’s Corner:

 

This is me, the one people forgot about. She is constantly on my mind. That girl that people thought was fit and strong and healthy. Little did we all know, she wasn’t.   At least, not for today’s standards of me and who I want to continue to be.

 

This picture was taken in 2004, Ironman Wisconsin.

As I was looking at it, realizing I was 30 years old and thought I was in the best shape of my life because I was about to trek 140.6 miles. I trained, ate, slept three sports Sunday to Sunday for 3 months.

I had a great day. The swim was beautiful. The bike was hilly and grueling. The run built character. I finished in a little over 16 hours. Not record time by any means, but I became an Ironman on that day.

The things that I learned after that day…

  1. I was not in the best shape of my life.
  2. My nutrition sucked.
  3. My strength did not come within. I relied on too many people to get me to the start and the finish. I cried a lot on that course.
  4. I did not have to accomplish an Ironman to prove myself to anyone.
  5. I never want to do that again.

If I would have known what I know now, I would have fueled so much differently. I’m almost 44 years old, 25lbs lighter, stronger and faster and more knowledgeable than ever. As a dear friend of mine gave me this analogy, we have used our bodies like a lab rat.

 

There is no secret. If I would have known real food is all you need, “carbo loading” is crap, supplements can hurt as much as people think they help, you don’t need as much Gu as you think you do, you do need salt, sugar is the devil, and your mind controls your body. What I could have done on that day in Wisconsin I will never know.   I will never do that distance again but I will continue to train my ass off daily to be better than I was yesterday. Paleo has kept my scale from venturing up and down, my performance at a peak, and my mind clear. I have learned I eat to perform and would not change a thing. It’s all about “real food” and a warm chocolate chip cookie every now and then.

Your Challenge:

Get out and move. Go outdoors, not in a building.   Take a hike in Kisatchie or a walk around the block, just enjoy some fresh air.

Go 72 hours with Real Food. No processed, no bread, no sugar, no alcohol, no soda. I also encourage you to sit around the table with your loved ones, no electronics, no TV, no outside party involved.

Stay STRONG to yourself and Move!

_________________________________________________________________________

Coach’s Corner:

As I was contemplating what direction I was going with this post today, it hit me like a ton of bricks while I was running on the treadmill.

My normal routine, I run 3 to 4 miles every morning, whether on the treadmill or outdoors. It depends on the weather.

Today was the treadmill. I get my headphones on, turn on the Today’s Show, bump my speed up and it’s go time. I hear talking behind me, LOUD talking behind me.   Mind you, earphones on and Hoda and Kathy Lee are entertaining me. I stop running to turn around to someone on the stairmaster talking on speaker phone. As loud as her volume will turn up on her phone, she is holding a conversation. First, I don’t want to hear your conversation nor do I care. Second, have a little respect for those around you.  Third, I wanted to throw her phone across the room.

It was that moment gym etiquette hit me. I am attaching the article below that states every aspect of how I feel about this. It truly is worth the read. Some people just may not realize they do it. Common courtesy of equipment, space, locker rooms, hygiene, and now cell phones can go a long way.

The Article is called The Ultimate Guide to Gym Etiquette. Enjoy!

http://www.greatist.com/fitness/ultimate-guide-gym-etiquette

Extra Workout for the weekend:

Try not to take a break during the 3 minutes:

30 second sit ups

30 second bicycles

3x

 

30 second V-ups

30 second planks

3x

 

10 minute AMRAP (as many rounds as possible)

10 pushups

20 lunges

100 meter run

____________________________________________________________________

 

Coach’s Corner

This is where I get to brag, tell on, talk about things I see in the gym, like in the gym, do in the gym, and challenge in and out of the gym.

This week, I chose to highlight BOOTCAMP. This is a 6-week total body training camp. I teach at Louisiana Athletic Club, Alexandria on Tuesday and Thursday mornings from 5:45 – 6:30am. It is an ongoing cycle. When one camp finishes, the next one begins the following week. The price is $200 for members and $250 for non-members.

We do a little of everything and I mean everything.

Well what if I can’t? I hear you! That shouldn’t stop you. I modify. I make exceptions. You put in the work. Our age range is from 22 – 60. We are all over the board, but we cheer on one just like we cheer on the other. There are anywhere from 15-22 people in the camps. Their level of ability and intensity has no reflection on the hard work and dedication each one of them put in. There is a no judgement zone. They are all Rockstar’s.

The dynamics of watching them is amazing. I have witnessed so much character building, strength, endurance, friendships, encouragement, accountability and basically united a family like atmosphere. It’s so cool to observe in my shoes.

Find what moves you! It could be your nearest STRONG Bootcamp.

“We have strong workouts that have variety that keeps me from burning out or getting bored. The friendships that have developed. It’s a social thing. It has an atmosphere that is positive and based on growth. Stevie Wonder and other great music is always a plus”. Kelly Pears

“Starting my day with you and a group of people that want to be strong both physically and mentally is amazing”. Jennifer Peach

Workout Challenge for the weekend: Do each movement 1:1, 2:2, 3:3 and so on.

“Quick and Easy”

Run 200 meters (or row)

1-2-3-4-5-6-7-8-9-10 of Squats (or jump squats) and burpees

Run 200 meters (or row)

10-9-8-7-6-5-4-3-2-1 of sit-ups and pushups

Stay STRONG


Coach’s Corner

As a coach, I found myself using the word STRONG a lot with clients, during workouts, casual conversation, nutrition talks, emotional breakdowns, and even about family and friends. It became more than meaning physical strength that you associate with working out.

If you can find strength in mental weakness, you will be amazed of what you can overcome.

At 6 years old, my daughter was watching The Biggest Loser. She watched the participants quit and cry. Her question was “why”? My response was “they are sad that they do not have a healthy body or mind.” She then says “Don’t cry about it, work about it!” That is such a profound statement from a child. She now has a canvas with those words on it in her room.

As adults, we find excuse after excuse. Your children watch and example your actions. You may be strong for them, but are you strong for yourself. Can you find strength in your sadness, your bad day at work, the workout that sucked, the friend that pissed you off, your husband or wife that let you down, or your child(ren) that has pushed every button you have? We all deal with these issues, but how you deal with it can manage your health and mental capacity a little better. We all want to escape our bad days. This is where I say…

FIND WHAT MOVES YOU!

Clear your head. For me, it’s a run. For you, it could be as simple as a book, journaling, a quiet corner, prayer or a walk. I did not say food or drink. These two things only add fuel to the fire. They do not give you peace in your struggle. I remind myself every day, STRONG MIND STRONG BODY. I have realized people want to forget, not deal, not think, not act, not confront. What are you doing to yourself? It’s time to take your life back and face that person in the mirror.

Where do we begin? STRONG

S – Start. Take a step for yourself. Learn how to love and respect yourself.
T – Transform. Where do you want to be and how will you get there?
R – Restore. What have you lost and how will you regain it?
O – Overcome. There are no obstacles too big.
N – Nourish. Your mind, your body, your faith, your attitude will find peace.
G – Growth. How will you allow yourself to grow and continue to blossom with strength?

ME? I would be lying if I said I had this all figured out and I was STRONG all the time. The truth is I continue to struggle daily with the same issues you all have. I may just deal with them a little differently. All 6 steps, I reevaluate daily on myself and move forward. There are no pity parties. There is no posting my problems to social media to see how many “likes” or comments I can get. There is no over compensating in food and beverage to fulfill a void. There is no blaming others for the situation at hand. There is only one person that can change my life, me! You are in control.

As we continue this journey, I will visit and revisit many areas I find need to be strengthened, how I deal with them and hopefully help you deal with them as well. You may not like what I have to say. You may disagree ( you have that right). You may love me on some subjects and hate me on others. I have big shoulders. I can handle it. I will put myself out there for you. I will give you the low down on fitness, nutrition, family, boundaries, temptations, cheats, choices, fear and much more.
STAY STRONG.