Headed to the beach soon? Want to get as lean as you can before you hit the sand in your bathing suit? Try this workout a couple of times a week. It's short but intense.
This workout, combined with a healthy diet and steady cardio days will have you on the fast track to getting that sculpted physique you want. It combines intense plyometric drills with body weight strength traning to set the calorie burn and muscle building into overdrive.
It's a tad advanced, but beginners can make minor alterations. Just ask me!
*jog one mile
*medicine ball slam burpie pushup:
Raise a medicine ball high over your head, slam it down onto the ground as hard as you can, drop down onto the ball with your hands, kick your legs back and do a pushup. Repeat for 10 reps, 3 sets.
**No access to a medicine ball? Try a soccer ball or volley ball, just make sure they're pumped up. (For a slightly less difficult alteration, pretend your holding a ball, whip your arms down to the ground and do a ground burpie pushup)
*Stability Ball rollouts/stability ball pikes (superset) :
Rollouts:Lay stomach down on a stability ball, walk yourself out on your hands until the ball is at your shins,roll yourself back until the ball is at your waist. To make it harder, walk yourself out until just your feet are on the ball.
Pikes: Hands on the floor, feet on the ball. Roll your feet into you until your body is in a full pike position, hold for a count, roll back into a straight position.
Do both exercises, one after the other, 5 x each 3 sets.
**No stability ball? Use paper plates at your feet.
*Squat jumps/Clap pushups (superset):
Squat jump: Perform a deep squat then thrust yourself into a jump, land a lightly as you can.
Clap pushup: Perform a pushup, then thrust your body up off of the ground and clap your hands together. To modify this, do a knee pushup instead.
Do the squat jumps for 3 sets, 10x, and the clap pushups for 3 sets 5x.
*Low row
3 x 10 (increase weight each time)
**No access to a row machine, use dumbbells or soup cans.
If You Want It, Get It! - Simple Eating Tips
I have been all different kinds of weights in my lifetime. In 2001 I weighed 270, in 2010 I weighed 210, and now, in 2011 I weigh 175. Like most people, I fluctuate, I slip, and I stumble. I definitely know and understand the battle. No one ever said it would be easy. If it was easy, everyone would be at their ideal weight, right?
But I am entirely satisfied with where I am weight-wise at this moment in time, and I know what to do and how to eat if you want to lose weight and keep it off. I am 100% confident that following these simple tips in regards to your eating lifestyle will be integral to your progress.
Let me be clear, these tips are not JUST for those who want to lose weight and keep it off, these tips are relevant to anyone, whatever their goals may be. We are all different genetically of course, but we are all human beings, and our bodies more or less operate the same way. Think of it as car repair. Changing the oil on an old Ford Pinto will involve the same process as it would on a 2011 Porsche. They may be built differently with things in different places,etc., but the process is the same.
* Weight Loss=Calories in vs. calories burned. It doesn't get any simpler than this. Burn more calories than you eat and you WILL drop weight. And don't forget, we aren't just burning calories when we exercise, but when we walk from our car into work, when we take the stairs, when we stand up out of our chairs, etc. It all adds up.
• Eat your bigger meals earlier in the day. Your metabolism works faster in the morning than it does at night. So big meals or snacks before bed aren't the best option. You should be hungry when you wake up the next day. If you're not, you ate too much the night before. Pyramid down your meals throught the day.
• Avoid simple sugars and carbs: jams, candies, sodas, desserts, white pasta, white bread, white rice
• Always eat a small meal after your workout, do not wait more than 30 minutes-an hour after a workout to eat. (you worked your muscles so they need to feed afterwards)
• Don’t weigh yourself a lot because weight always fluctuates depending on many factors and most scales are not correct.
• Eat small meals every two hours or so. But, if you are hungry, eat. Don’t think, ‘well it’s not two hours later yet so I can’t.’ Hunger is your metabolism telling you “okay I am ready to eat again”, thus moving faster and providing more energy and clarity of the mind for the day. Don't go overboard though.
* Regarding the small meals every few hours: for someone who feels like they don’t need to eat much or doesn’t normally eat a lot anyway, this may seem like a huge amount of food to eat in a day. For someone who tends to eat more it may seem like not enough. You need to adjust portion size accordingly. You know how long something will fill you up. But regardless, after a few weeks you will get used to it, and after a steady couple of months it will just become part of your lifestyle.
• I wouldn't eat immediately before a workout, often it effects energy and performance, but make sure you are not hungry either; there’s a happy medium. If you're the type to wake right up and exercise in the AM, make sure you're at least hydrated and have something in your stomach though.
• You will hear a million different theories from a million different people and trainers. You need to follow what works for you, not what may have worked for your friend. You should know your own body pretty well, so listen to it.
• Sleep, of course, is very important. 6-8 hours at least. This is the time when your muscles do their thing. But too much sleep can work against you. (i.e., NAPS!)
• Don’t slack on fiber. It is crucial to waste breakdown and proper metabolization. Having to go to the bathroom is a good thing. If you're on the road and your only option is some sort of protein bar at a gas station market, the best option is the one with the most dietary fiber in it.
• Don’t think if it as a diet, this is a lifestyle change. Diets are usually temporary and have too many fads that may work but are not healthy or are short term. Most people who “diet” may lose weight, but will eventually gain it back and then some.
• As far as exercise is concerned, add variety to your workouts for better and faster results. Manipulate your time, duration, and intensity. Doing the same thing over and over will eventually work against you. Routine is the enemy.
• Keep the on-hand healthy snacks everywhere. (car, pocket, purse)
• I know this is hard, but concentrate on how you feel, not how you look, especially at first. This is the healthier and more practical approach.
• If you’re in a restaurant or at a family dinner, don’t bend over backwards to follow a plan, you have to live a little in life. Just try to have a veggie, fruit, and protein and watch what kind of starch you have. Generally you want to stay away from fried foods and white flour starches such as white bread, white rice, pasta, etc. But when you are at a dinner or out, there is always some sort of adjustment you can make.
* Have cheat meals. Like I said, you have to live a little in life. But be confident in yourself to go back to healthy eating afterwards. If you're not confident in yourself to do that, I advise against cheating until you are.
* Where do you find motivation? In you!
Trainers, Nutritionists, Doctors, etc. are only pieces of the puzzle. You have to want it. No one else can do it for you. You really have to want your results and do what it takes to get them, i.e. getting a lot of groceries, cooking and preparing meals ahead of time and taking them out with you. Is it a pain in the ass sometimes? Of course it is, but it is worth it.
It feels 100% better to fit into an old pair of jeans than it does to taste delicous junk food. Compare those feelings: Loose jeans vs. taste of cookies. That good cookie taste is going to be gone in a matter of minutes, and you will feel bad afterwards. The jeans fitting loosely will make you feel great and help your mood throughout daily life activites. Which is more important to you?
I could throw a million cliches and mottos at you. But in the end, if you want it, get it.
But I am entirely satisfied with where I am weight-wise at this moment in time, and I know what to do and how to eat if you want to lose weight and keep it off. I am 100% confident that following these simple tips in regards to your eating lifestyle will be integral to your progress.
Let me be clear, these tips are not JUST for those who want to lose weight and keep it off, these tips are relevant to anyone, whatever their goals may be. We are all different genetically of course, but we are all human beings, and our bodies more or less operate the same way. Think of it as car repair. Changing the oil on an old Ford Pinto will involve the same process as it would on a 2011 Porsche. They may be built differently with things in different places,etc., but the process is the same.
* Weight Loss=Calories in vs. calories burned. It doesn't get any simpler than this. Burn more calories than you eat and you WILL drop weight. And don't forget, we aren't just burning calories when we exercise, but when we walk from our car into work, when we take the stairs, when we stand up out of our chairs, etc. It all adds up.
• Eat your bigger meals earlier in the day. Your metabolism works faster in the morning than it does at night. So big meals or snacks before bed aren't the best option. You should be hungry when you wake up the next day. If you're not, you ate too much the night before. Pyramid down your meals throught the day.
• Avoid simple sugars and carbs: jams, candies, sodas, desserts, white pasta, white bread, white rice
• Always eat a small meal after your workout, do not wait more than 30 minutes-an hour after a workout to eat. (you worked your muscles so they need to feed afterwards)
• Don’t weigh yourself a lot because weight always fluctuates depending on many factors and most scales are not correct.
• Eat small meals every two hours or so. But, if you are hungry, eat. Don’t think, ‘well it’s not two hours later yet so I can’t.’ Hunger is your metabolism telling you “okay I am ready to eat again”, thus moving faster and providing more energy and clarity of the mind for the day. Don't go overboard though.
* Regarding the small meals every few hours: for someone who feels like they don’t need to eat much or doesn’t normally eat a lot anyway, this may seem like a huge amount of food to eat in a day. For someone who tends to eat more it may seem like not enough. You need to adjust portion size accordingly. You know how long something will fill you up. But regardless, after a few weeks you will get used to it, and after a steady couple of months it will just become part of your lifestyle.
• I wouldn't eat immediately before a workout, often it effects energy and performance, but make sure you are not hungry either; there’s a happy medium. If you're the type to wake right up and exercise in the AM, make sure you're at least hydrated and have something in your stomach though.
• You will hear a million different theories from a million different people and trainers. You need to follow what works for you, not what may have worked for your friend. You should know your own body pretty well, so listen to it.
• Sleep, of course, is very important. 6-8 hours at least. This is the time when your muscles do their thing. But too much sleep can work against you. (i.e., NAPS!)
• Don’t slack on fiber. It is crucial to waste breakdown and proper metabolization. Having to go to the bathroom is a good thing. If you're on the road and your only option is some sort of protein bar at a gas station market, the best option is the one with the most dietary fiber in it.
• Don’t think if it as a diet, this is a lifestyle change. Diets are usually temporary and have too many fads that may work but are not healthy or are short term. Most people who “diet” may lose weight, but will eventually gain it back and then some.
• As far as exercise is concerned, add variety to your workouts for better and faster results. Manipulate your time, duration, and intensity. Doing the same thing over and over will eventually work against you. Routine is the enemy.
• Keep the on-hand healthy snacks everywhere. (car, pocket, purse)
• I know this is hard, but concentrate on how you feel, not how you look, especially at first. This is the healthier and more practical approach.
• If you’re in a restaurant or at a family dinner, don’t bend over backwards to follow a plan, you have to live a little in life. Just try to have a veggie, fruit, and protein and watch what kind of starch you have. Generally you want to stay away from fried foods and white flour starches such as white bread, white rice, pasta, etc. But when you are at a dinner or out, there is always some sort of adjustment you can make.
* Have cheat meals. Like I said, you have to live a little in life. But be confident in yourself to go back to healthy eating afterwards. If you're not confident in yourself to do that, I advise against cheating until you are.
* Where do you find motivation? In you!
Trainers, Nutritionists, Doctors, etc. are only pieces of the puzzle. You have to want it. No one else can do it for you. You really have to want your results and do what it takes to get them, i.e. getting a lot of groceries, cooking and preparing meals ahead of time and taking them out with you. Is it a pain in the ass sometimes? Of course it is, but it is worth it.
It feels 100% better to fit into an old pair of jeans than it does to taste delicous junk food. Compare those feelings: Loose jeans vs. taste of cookies. That good cookie taste is going to be gone in a matter of minutes, and you will feel bad afterwards. The jeans fitting loosely will make you feel great and help your mood throughout daily life activites. Which is more important to you?
I could throw a million cliches and mottos at you. But in the end, if you want it, get it.
Outdoor Boot Camp Saturday, July 2nd!
Do you want the ultimate workout that's also quick and efficient?
Boot Camp is a hard core workout that combines cardiovascular exercise and strength training for ultimate calorie burning and muscle building. It involves several drills involving old school military style exercises (sprints, pushups, squats, etc.) that may remind you of a football practice!
There is no better workout!
It's also a lot of fun. Come out for the sun, fun, and great exercise!
Here are the details--
What: Outdoor Boot Camp class with Damon!
When: Saturday, July 2, 2011--11:00am (*class lasts approximately 45 minutes to an hour)
Where: Gilston Park-- Chesworth Road, Catonsville, MD. 21228
Directions: Take 695 to exit 15B to route 40 by HH Gregg (the old Circuit City), veer right off of 40 onto North Rolling Road--pass mcdonalds, subway, 7-11 on your right down to the light at Chesworth Rd.--make a right onto Chesworth, Gilston park is right after the first stop sign.
**SSA or CMS people: this park is located about 3-5 minutes from your buildings.
Email me or call me for more details if needed.
Cost: Just $10 a person! Bring your friends!
What to bring: Friends, water, your $10 (cash preferably). All you will need to do when you get there is fill out a quick waiver.
FYI-We will be working out in the heat, but not "dangerous" heat or rain. I will reschedule if the weather is not cooperating.
If you are interested in taking the class please provide me with your name, e-mail address, and cell phone number. I will need your # to call or text you that morning in case it is raining and we need to change the date.
You can feel free to just show up as well, but I'd just like to get an idea of how many people I will have coming, so if interested, please call me.
I believe I have covered everything--Just e-mail me if you have any questions.
Thanks and I hope to see you all there! Here is my info:
Damon Costantini, Certified Personal Trainer
Damon M. Costantini, B.S., C.P.T.
NSPA Certified Personal Trainer
"We don't workout, we train."
"If the mind can conceive it, the body can achieve it."
Boot Camp is a hard core workout that combines cardiovascular exercise and strength training for ultimate calorie burning and muscle building. It involves several drills involving old school military style exercises (sprints, pushups, squats, etc.) that may remind you of a football practice!
There is no better workout!
It's also a lot of fun. Come out for the sun, fun, and great exercise!
Here are the details--
What: Outdoor Boot Camp class with Damon!
When: Saturday, July 2, 2011--11:00am (*class lasts approximately 45 minutes to an hour)
Where: Gilston Park-- Chesworth Road, Catonsville, MD. 21228
Directions: Take 695 to exit 15B to route 40 by HH Gregg (the old Circuit City), veer right off of 40 onto North Rolling Road--pass mcdonalds, subway, 7-11 on your right down to the light at Chesworth Rd.--make a right onto Chesworth, Gilston park is right after the first stop sign.
**SSA or CMS people: this park is located about 3-5 minutes from your buildings.
Email me or call me for more details if needed.
Cost: Just $10 a person! Bring your friends!
What to bring: Friends, water, your $10 (cash preferably). All you will need to do when you get there is fill out a quick waiver.
FYI-We will be working out in the heat, but not "dangerous" heat or rain. I will reschedule if the weather is not cooperating.
If you are interested in taking the class please provide me with your name, e-mail address, and cell phone number. I will need your # to call or text you that morning in case it is raining and we need to change the date.
You can feel free to just show up as well, but I'd just like to get an idea of how many people I will have coming, so if interested, please call me.
I believe I have covered everything--Just e-mail me if you have any questions.
Thanks and I hope to see you all there! Here is my info:
Damon Costantini, Certified Personal Trainer
Damon M. Costantini, B.S., C.P.T.
NSPA Certified Personal Trainer
"We don't workout, we train."
"If the mind can conceive it, the body can achieve it."
Get lean with this easy running/leg workout of the day! (5-26-11)
Depending on how long it takes you to jog two miles, this workout may only last about 30-45 minutes, much shorter if you're a speed demon.
It's ideal to do outside on a running trail or a track, and it combines a cardio and a leg workout in one short workout. This is a very time efficient day at the gym (or out of the gym, I should say). And bonus, it's quite simple and easy to remember.
*run one mile
*during your 2nd mile, every time you get .25 of the way through, stop jogging and do a walking lunge for 20 steps, after your done your 20 lunges, resume running, until you hit the .5 mile point, do 20 more lunges, and so on. You should have one more set of lunges to do as you complete the 2nd mile.
(note: These are walking lunges,not stationary. They should advance you in your mile. it can almost act as a break from the run)
And that's it! You will have a 2 mile jog and 80 reps of walking lunges under your belt afterwards, and you will have burned many calories and gained lean muscle mass in a short amount of time.
Note:If you can't get outside, you can do this on a treadmill, just slow it down during your second mile, hop off and do stationary lunges at the quarter mile point instead.
Let me know if you have any questions!
It's ideal to do outside on a running trail or a track, and it combines a cardio and a leg workout in one short workout. This is a very time efficient day at the gym (or out of the gym, I should say). And bonus, it's quite simple and easy to remember.
*run one mile
*during your 2nd mile, every time you get .25 of the way through, stop jogging and do a walking lunge for 20 steps, after your done your 20 lunges, resume running, until you hit the .5 mile point, do 20 more lunges, and so on. You should have one more set of lunges to do as you complete the 2nd mile.
(note: These are walking lunges,not stationary. They should advance you in your mile. it can almost act as a break from the run)
And that's it! You will have a 2 mile jog and 80 reps of walking lunges under your belt afterwards, and you will have burned many calories and gained lean muscle mass in a short amount of time.
Note:If you can't get outside, you can do this on a treadmill, just slow it down during your second mile, hop off and do stationary lunges at the quarter mile point instead.
Let me know if you have any questions!
Step Up
We're coming upon the last days of Winter and if you're like me, you're getting 'gym-ed' out. Not being able to go outdoors to change up your workout every so often can be stifling (unless you like the cold weather workouts, in which case, more power to you!).
People often fall into a rut of either doing the same workout over and over or barely working out at all. Being on the same treadmill or elliptical day after day can get boring. And boredom leads to uninspired workouts, which can ultimately lead to no workouts.
My co-worker and I ran stairs today in one of our building stairwells.This is something I did often back when I worked in SSA's gym, but since I have been over here, I haven't done them. I think it was just a matter of getting comfortable with my new surroundings. But we found a great set of stairs with five flights (SSA had 4, but were wider) and not too much traffic to dodge. The object is to sprint all the way to the top, then walk back down. I don't recommend running back down stairs. Walking back down is safer and offers some recovery time. My co-worker also had the idea to do doubles and triples, that is, stepping over 2 steps at a time, then 3.
This was brutal stuff, but an incredible workout. It's invigorating, gets your heartrate way up, and burns a boatload of calories. And even more so, it's a nice deviation from the same old gym surroundings. You're more isolated with less distractions. It's just you and your music. You really get a good chance to focus and challenge yourself. After running one round of 5 flights, you find yourself saying, 'ok, just one more', but after a while, you keep challenging yourself, and you try another, then another, etc. I stopped because my lunch break was over, but I doubt I would have lasted too much longer anyway. I did 11 rounds with a mix of sprints, doubles and triples. My legs were mush afterwards.
My challenge to you is to find yourself a set of stairs and run them one day instead of going to your gym. Chances are, you have access to stairs in your work or your home. You should base how many rounds you perform on what your stairs look like. If it's only one flight in your home, go more for time instead of rounds. Shoot for 30 minutes of straight step work. If you're on your lunch break in your work building and you have more stairs, shoot for doing rounds. How many you do depends on how many flights there are.
Make sure you go very easy on your first couple. If you go balls-out, as hard as you can on the first couple, your heartrate will skyrocket too quickly and you may get light-headed. This will affect your workout in a negative way. Your first couple rounds should be nice and easy to work out the kinks in your legs and get your blood moving. You should really start to hit your stride in the middle rounds. By the end your leg muscles should be screaming.
This will certainly count as a leg routine for the week, as well as a cardio workout, so you get more bang for your buck this way, as it's a more efficient use of time. I'm a huge proponent of more work in less time.
This is a lot of high impact, and can be hard on the knees, so I don't recommend this as a daily routine, but try to get it in once a week or a few times a month. And if you're new to running stairs, use common sense and take it easy. Try for a shorter amount of rounds and work your way up as it gets easier to you.
Let me know how it works out for you or if you have any questions.
Of course, consult a Doctor before starting any type of exercise program.
People often fall into a rut of either doing the same workout over and over or barely working out at all. Being on the same treadmill or elliptical day after day can get boring. And boredom leads to uninspired workouts, which can ultimately lead to no workouts.
My co-worker and I ran stairs today in one of our building stairwells.This is something I did often back when I worked in SSA's gym, but since I have been over here, I haven't done them. I think it was just a matter of getting comfortable with my new surroundings. But we found a great set of stairs with five flights (SSA had 4, but were wider) and not too much traffic to dodge. The object is to sprint all the way to the top, then walk back down. I don't recommend running back down stairs. Walking back down is safer and offers some recovery time. My co-worker also had the idea to do doubles and triples, that is, stepping over 2 steps at a time, then 3.
This was brutal stuff, but an incredible workout. It's invigorating, gets your heartrate way up, and burns a boatload of calories. And even more so, it's a nice deviation from the same old gym surroundings. You're more isolated with less distractions. It's just you and your music. You really get a good chance to focus and challenge yourself. After running one round of 5 flights, you find yourself saying, 'ok, just one more', but after a while, you keep challenging yourself, and you try another, then another, etc. I stopped because my lunch break was over, but I doubt I would have lasted too much longer anyway. I did 11 rounds with a mix of sprints, doubles and triples. My legs were mush afterwards.
My challenge to you is to find yourself a set of stairs and run them one day instead of going to your gym. Chances are, you have access to stairs in your work or your home. You should base how many rounds you perform on what your stairs look like. If it's only one flight in your home, go more for time instead of rounds. Shoot for 30 minutes of straight step work. If you're on your lunch break in your work building and you have more stairs, shoot for doing rounds. How many you do depends on how many flights there are.
Make sure you go very easy on your first couple. If you go balls-out, as hard as you can on the first couple, your heartrate will skyrocket too quickly and you may get light-headed. This will affect your workout in a negative way. Your first couple rounds should be nice and easy to work out the kinks in your legs and get your blood moving. You should really start to hit your stride in the middle rounds. By the end your leg muscles should be screaming.
This will certainly count as a leg routine for the week, as well as a cardio workout, so you get more bang for your buck this way, as it's a more efficient use of time. I'm a huge proponent of more work in less time.
This is a lot of high impact, and can be hard on the knees, so I don't recommend this as a daily routine, but try to get it in once a week or a few times a month. And if you're new to running stairs, use common sense and take it easy. Try for a shorter amount of rounds and work your way up as it gets easier to you.
Let me know how it works out for you or if you have any questions.
Of course, consult a Doctor before starting any type of exercise program.
Your Pre-Thanksgiving Workout
So the big meal is upon us. I'd like to wish everybody a very Happy Thanksgiving and just remind you that there are ways to compensate for all that overeating we will be doing. Although I don't recommend overeating, I know that it sort of goes with the territory on Thanksgiving. So I have compiled this short (so there's no excuse to not get it in) but intense workout for you to do this week to get that metabolism moving fast and better able to burn up all the calories you'll be consuming.
I did this workout myself today and I was finished in about 30 minutes. The time will vary depending on your skill level, however, it should be intense no matter what.
What we have here are intervals of 2 minutes of running on the treadmill, hopping off carefully, doing 10x of an exercise and hopping back on the treadmill. It combines cardio intervals at different paces with cardio drills and strength drills, to combine building lean muscle, burning many calories,and shredding fat, thus speeding up your metabolism.
Alter this workout if you choose by using an elliptical machine, stairmaster, etc., but don't cheat yourself, use a challenging machine.
*2 min. treadmill (jog easy pace)
*hop off the treadmill and do 10 burpies, get back on the treadmill (I just left mine running and eased my way back on, be careful when doing this though)
*2 min. treadmill (medium pace)
*10 burpies
*2 min. treadmill (same pace)
*10 burpies
*2 min. treadmill (slightly faster pace)
*10 squat jumps
*2 min. treadmill (same pace)
*10 squat jumps
*2 min. treadmill (fast pace, not a sprint though)
*10 squat jumps
*2 min. treadmill (same pace)
*20 jumping jacks
*2 min. treadmill (faster pace)
*20 jumping jacks
*2 minute treadmill (same pace)
*20 jumping jacks
*2 min. treadmill (sprint)
*10 push-ups
*2 min. treadmill (slow down, but still fast))
*10 push-ups
*2 min. treadmill (easy jog)
*10 push-ups
Hit the showers!
###
I did this workout myself today and I was finished in about 30 minutes. The time will vary depending on your skill level, however, it should be intense no matter what.
What we have here are intervals of 2 minutes of running on the treadmill, hopping off carefully, doing 10x of an exercise and hopping back on the treadmill. It combines cardio intervals at different paces with cardio drills and strength drills, to combine building lean muscle, burning many calories,and shredding fat, thus speeding up your metabolism.
Alter this workout if you choose by using an elliptical machine, stairmaster, etc., but don't cheat yourself, use a challenging machine.
*2 min. treadmill (jog easy pace)
*hop off the treadmill and do 10 burpies, get back on the treadmill (I just left mine running and eased my way back on, be careful when doing this though)
*2 min. treadmill (medium pace)
*10 burpies
*2 min. treadmill (same pace)
*10 burpies
*2 min. treadmill (slightly faster pace)
*10 squat jumps
*2 min. treadmill (same pace)
*10 squat jumps
*2 min. treadmill (fast pace, not a sprint though)
*10 squat jumps
*2 min. treadmill (same pace)
*20 jumping jacks
*2 min. treadmill (faster pace)
*20 jumping jacks
*2 minute treadmill (same pace)
*20 jumping jacks
*2 min. treadmill (sprint)
*10 push-ups
*2 min. treadmill (slow down, but still fast))
*10 push-ups
*2 min. treadmill (easy jog)
*10 push-ups
Hit the showers!
###
It's Not Goodbye, It's 'See ya Later'
I wrote this in my personal blog, but figured since it had to do with me leaving a place where I have practiced my craft for the past 5 years, it'd be relevant here as well:
Today is my last day as a full time employee of SSA's fitness center. I have been here close to 5 years. It's a bittersweet move for me to make, as I am excited about new opportunities at an upcoming job, but sad to leave some of the finest people I have had the pleasure of knowing.
Sure, I have met a lot of not-so-nice folks here. Let's face it, in a place with thousands of workers, a government facility to boot, you're going to have a wide range of personalities. I have dealt with them all here in the gym. But for the most part, I have made relationships with great people that I am sad not to see everyday anymore.
Such is life, people move in and out of your daily routine quickly. I just wanted to write this blog as a thank you, to all the people who made my days more interesting for the past 5 years. It has truly been my pleasure.
This place has a lot of "ghosts". The walls and ceilings are painted with memories. I now consider it a privelege to be one of those "ghosts", and am honored to be on those walls and ceilings.
Granted, I'm only leaving a job for another one, this happens all the time in life. It's not the hugest deal. But it means a lot to me that I have met so many people in the past 5 years who have made it so difficult for me to say goodbye.
But life is way too short to not keep in touch with people that have meant something to you, so I hope, no I plan, to see them all again in some way, shape, or form.
So I stress that this is not goodbye, just 'see ya later'.
Thanks for the memories.
D
"How lucky I am to have something that makes saying goodbye so hard."
-Thomas Meehan and Carol Sobieski
Today is my last day as a full time employee of SSA's fitness center. I have been here close to 5 years. It's a bittersweet move for me to make, as I am excited about new opportunities at an upcoming job, but sad to leave some of the finest people I have had the pleasure of knowing.
Sure, I have met a lot of not-so-nice folks here. Let's face it, in a place with thousands of workers, a government facility to boot, you're going to have a wide range of personalities. I have dealt with them all here in the gym. But for the most part, I have made relationships with great people that I am sad not to see everyday anymore.
Such is life, people move in and out of your daily routine quickly. I just wanted to write this blog as a thank you, to all the people who made my days more interesting for the past 5 years. It has truly been my pleasure.
This place has a lot of "ghosts". The walls and ceilings are painted with memories. I now consider it a privelege to be one of those "ghosts", and am honored to be on those walls and ceilings.
Granted, I'm only leaving a job for another one, this happens all the time in life. It's not the hugest deal. But it means a lot to me that I have met so many people in the past 5 years who have made it so difficult for me to say goodbye.
But life is way too short to not keep in touch with people that have meant something to you, so I hope, no I plan, to see them all again in some way, shape, or form.
So I stress that this is not goodbye, just 'see ya later'.
Thanks for the memories.
D
"How lucky I am to have something that makes saying goodbye so hard."
-Thomas Meehan and Carol Sobieski
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