A sample of Circuit training for Monday

      Mondays are hard days for everyone. Just ask Garfield, he hates them. Sunday is a day off from training for me, so often it can be hard to spark the motivation to exercise Monday morning. Then again, there are Mondays when the desire to exercise eats at me like an fierce hunger, and the only thing that satisfies that hunger is an intense workout.
     Tomorrow morning will be the latter for me this week.  I can't wait to do my circuit training. The sweat, endorphins, and adrenaline are going to flow!
Below is a sample of that circuit:
 
     Warmup: 
       Jog 1/2 mile to mile at an easy pace, then do dynamic stretches (lunges, squats, pushups, boxing in place, jumping jacks, arm circles, stair climbers, and good morning hamstring stretches)

     Main part:

       Plyometrics--> Box jumps 2 sets of 20 & Step Ups 2 Sets 30 Sec.

       Stadium Stair Workout--> Run the stadium stairs one at a time at a fast pace (repeat 3x)

       3 sets of 10 Vertical Jumps

       1 mile intervals (30 minutes total)

       3 x 400 m Sprints

       Jog 1 Lap ( Easy pace)

     Weight lifting: Dumb bells, machines, or weight set can be used to perform this resistance  

       training.  Also mix in 300 pushups & 300 ab crunches throughout the workout 

    (perform #1-3 together, #4-6 together, & #7-9 together in a circuit with little to no rest)

                                         sets           reps

       1) Shoulder press       3              8-10 

       2) Deadlift                 3               8-10    perform #1-3 together in a circuit with little to no rest

       3) Box squats            3               8-10

       

       4) Bench Press          3               8-10

       5) Tricep extensions  3              12-15   perform #4-6 together in a circuit with little to no rest

       6) Leg curls               3              12-15

  

       7) Dumbbell Fly       3               8-10  

       8) Pull-ups                3               10-20   perform #7-9 together in a circuit with little to no rest

       9) Bicep Curls          3                8-12
      Cool down (slow jog, stretch)

This is only a sample of the training I do. Always consult with a physician before starting any workout programs to ensure that you are able enough to exercise. Enjoy! I know I will! If you are interested in more training tips email me at 1happyhealthyu@gmail.com.

Let's talk about nutrition at Reliv convention

A friend sent me this invite so I thought I would pass it along to anyone that is interested in nutrition, "better health, and a better life."  Click on the picture below for more information.

Happy & healthy while trimmin' off the "extra" fat PART 1

    Thanksgiving is a great time to re-establish family relationships, increase happiness, have a fun time, and sneak in an awesome workout!
    The reuniting of loved ones can increase personal happiness through positive conversations. A renewed sense of self and family are also strengthened. Happiness can increase as a result of many things:
(1) Family (increased mental/emotional/spiritual health)
(2) Exercise (linked to your physical/emotional/mental health)
(3) Fun times/activities (connected to mental/emotional/spiritual health)
(4) Food (linked to overall health) or
(5) A combination of all the above

     The family is the foundation of society, and if the family is strengthened and stable so will society...enough said.
      As for the exercise component that contributes to happiness, most of us know of the annual Turkey Bowl Football game that is held on or before Thanksgiving.  What a great way to burn some calories for a few hours before enjoying great food with our loved ones. Unfortunately, this year didn' t turn out the way we would have liked for us here at happyhealthy-u. My brother slept-in, I couldn't find my football buddies, and also there was a need to run to Wal-mart to get some baby diapers. So Turkey Bowl didn't happen this year for us...but I was still able to sneak in a great 2.5 mile tempo run, and a great Rocky Balboa-like stair workout before heading to Salt Lake to meet up with family for Thanksgiving dinner!!..
 
      My 2.5 mile tempo run started out with a slightly downhill component for a 1/2 mile, which transitioned into a 3/4 mile flat component. I ran to the nearest high school, and ran the stadium stairs and would have made Rocky Balboa proud!.. It wasn't easy though, with the cold, wind, and a bit of cotton mouth, I dry heaved a couple times before recovering enough to finish my tempo run back up the hill.        
        The last part of the run was the return 3/4 mile flat transitioned to a 1/2 mile up hill, WHAT a burn! I finished with the last 1/4 mile sprinting, which took every last bit of strength to pump my arms through to drive my tired legs through the finish.

       The reward for the sprint though, was an awesome endorphin release, and a sense of being stress-free as well as physically prepared for the day.
        After a nice cool down and some stretching I was ready for Thanksgiving to continue, and grateful to be able to have a body to exercise with, and use to serve others.
     The activities/fun part of the day & the food will be included in PART 2 which will come soon...
      One of my brothers, made a commitment to trim off his extra fat and lean up by Christmas time in order to increase his overall well-being, happiness, and physical health/fitness. He is doing this with a combined effort of many things.

     First, he had the desire. 

     Second, he asked for a workout plan from me, that I gladly provided to him. 

     Third, he has scheduled times to exercise and has called me to help him train. 

     Fourth, he is taking measurements, and pictures weekly to show his progress (this is great because

                without evaluation not much progress would be made). 

     Fifth, he has added a nutritional supplement called Reliv to his dietary intake, as well as preparing   

                more healthy meals. 

     Lastly, he has written his goals down and placed them where he can see them daily.

   He will be sharing his progress with us on happyhealthy-u as a contributing writer...To be continued...

Getting a head start on a healthy life

Living a happy, healthy life is a goal that most people seek to achieve. The majority of us wait until New Year's Eve to make "new year" resolutions (goals), which is an excellent time to evaluate our happiness and health. However, many of us also lose sight of their goals from the beginning of the year by the time the holiday season arrives.  Some of us may even gorge on foods (many of which are extremely salty or sugar-packed) that contribute to unwanted weight gain, health problems, and/or depression.

For this reason happyhealthy-u.blogspot.com will be posting tips on how to live happily and in a healthy way during the holiday season, and also throughout your life.  This will only be the start of increased happiness, and health that you can enjoy. This blog will have a 3-fold purpose:
       1) Help people achieve the best (physical, spiritual, mental, & emotional) health
           possible
       2) Help people receive & gain a better understanding of nutrition
       3) Help people start, maintain, and revamp exercise routines/plans to achieve
           increased happiness, & health

Feel free to email us at 1happyhealthyu@gmail.com and follow us on Twitter at happyhealthyyu.  Our Facebook page will available shortly.

ENJOY!!