3 Stage Workout- Take the Challenge!!

This workout has three different stages. The first stage is an upper body workout, followed by a lower body, and finishing up with core work. Once one stage is started, focus on limiting the amount of rest between each exercise (i.e. once you start jump roping push the pace all the way through the dumbell rows, then rest). Finish the upper body stage three times before moving onto lower body. Rest between sets should be 2:00-4:00. For an added challenge, time yourself on each stage and try to beat previous time! STAGE #1 JUMP ROPE- 2:00 CLEAN & PRESS- 20 (30%-50% body weight) LAT PULLDOWN- 20 (50%-75% body weight) PUSHUPS- 30 DUMBELL ROW - 15 each arm (25-50lbs) x3 STAGE #2 TREADMILL- 2:00 (Incline=15 Speed=3.0-4.5 mph) SQUATS- 20 (60%-100% body weight) DB WALKING LUNGES - 30 Steps (20-45 lbs) DEADLIFT- 20 (60%-80% body weight) STEP UP - 18 each leg (Top of thigh should be parralel to the floor for appropriate step-up height) x3 STAGE #3 PLANK- 1:00 (Hold pushup position) SIT UPS- 30 (Feet flat on the floor, arms across chest) STRAIGHT LEG LIFT - 30 (Lying on back, Legs straight, Raise up until body forms a "V") MB TWIST - 1:00 (8lb-10lb MB, Feet flat on the floor, Legs at 90 degrees, While holding a half crunch position and arms straight, Move medicine ball from side to side till it hits the floor) x3

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Younger Next Year For Women

THE TIDE IS COMING IN! THAT IS THE THEME OF THE BOOK YOUNGER NEXT YEAR... I RECENTLY READ THE VERSION SPECIFICALLY FOR WOMEN BUT BOTH COPIES ARE A MUST HAVE FOR YOUR LIBRARY. WRITTEN BY AUTHORS HENRY S. LODGE M.D., A NEW YORK BOARD CERTIFIED INTERNIST AND HIS ENERGETIC 70 SOMETHING PATIENT CHRIS CROWLY, THIS BOOK DEALS WITH THE LIFESTYLE THAT MUST BECOME YOUR JOB AS YOU AGE. YOU WILL FIND INSPIRATION, HUMOR AND SOME AMAZING KNOWLEDGE ABOUT HOW TO "SWIM AGAINST THE TIDE" THAT ACCORDING TO HARRY (DR. LODGE) HITS YOU AT ABOUT 50 YEARS OF AGE. WRITTEN IN AN EASY TO READ, "CHATTY" FORMAT, ONE OF THE HIGHLITES IS HARRY'S 7 RULES FOR LIFE. 1. EXERCISE 6 DAYS A WEEK FOR THE REST OF YOUR LIFE. 2. DO SERIOUS AEROBIC EXERCISE FOUR DAYS A WEEK FOR THE REST OF YOUR LIFE. 3. DO SERIOUS STRENGTH TRAINING, WITH WEIGHTS TWO DAYS A WEEK FOR THE REST OF YOUR LIFE. (THE SUGGESTION IS MADE TO HIRE A TRAINER UNTIL YOU KNOW WHAT YOU'RE DOING). 4. SPEND LESS THAN YOU MAKE 5. QUIT EATING CRAP!! 6. CARE. 7.CONNECT AND COMMIT. FOR A DEEPER LOOK AND A BETTER LIFE ON A PATH TO BECOMING "YOUNGER NEXT YEAR" READ THE BOOK.... LORI REINBOLD A.C.E. PERSONAL TRAINER

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The Importance of Proper Hydration

It's that time of year where hydration is extremely important, even more so than usual if you are exercising outdoors. About three-fourths of our brain is water. Likewise, blood is about 80 percent water and lung tissue is about 90 percent water. Water is necessary for digestion and absorption of food; helps maintain proper muscle tone, supplies oxygen and nutrients to the cells; rids the body of waste; and serves as a natural temperature maintenance system. When the thirst mechanism is weak it is often mistaken for hunger. That is why water is an important part of maintaining a healthy weight. Lack of water is also the number one trigger of daytime fatigue. Water also plays an important role in the prevention of disease. Drinking adequate amounts of water can reduce the risk of colon and bladder cancer significantly. Drink about 64 ounces of water per day. If you are exercising a lot, increase your water intake accordingly. Water is a simple lifestyle change that anybody can do. So enjoy a tall, cool glass of water today.

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Which Would You Rather Eat?

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