Circuit 1 (3 sets, 35s per station):
Rolling side bridge
Single leg balance with one arm body blade front raises
Straight leg toe-touch crunches (with medicine ball)
Stability ball crunches
Circuit 2 (3 sets, 35s per station):
TRX single arm, single leg squats
RDL with dumbbell row
Tricep dips with feet elevated
Cable Cross Lat Pulldowns
Medicine ball push-ups (alternating arms between reps)
Circuit 3 (3 sets, 35s per station):
Cable hammer curl with rope (face away from machine with cable between legs)
Double arm rope waves
by Dayne Gingrich, Mental Skill Coach
When we meet pressure head-on, we’ve been taught to “handle” or “deal” with it as well as we can. As I was trying to reach new levels in my athletic career, I was constantly taught that the athlete who “deals with pressure best will always come out ahead.” “Whoever handles the pressure, and can play through it, will separate himself from the competition.” Watching the Olympics this year, I’ve heard this advice from the announcers every other sentence… it’s driving me crazy.
We don’t “handle” a healthier body, do we? We don’t “deal” with eating correctly, and exercising regularly. We love our new body… we embrace and invite the proper foods into our diet, and the endorphin rush that results from exercise.
We don’t “handle” a birdie in golf… we hope for, love, and need it.”
We don’t “deal” with an A on our exams… we yearn for it, study our butts off, expect that grade.
We should be embracing pressure… making it a part of our core belief system, realizing this is the only way we’ll truly excel. It shouldn’t be a separate entity, but rather a major piece of who we are internally.
So, why are we supposed to handle and deal with pressure? We associate pressure with negativity, and have made adversity and pressure synonymous. We’ve linked this negativity into our unconscious, creating a monster that very often feels unbeatable. Simply put, pressure is a bad word in our language.
It doesn’t have to be… this is my goal.
How do we reshape our mindsets, making pressure work for us?
Redefine the word…
Rather than equating fear with pressure, make it an OPPORTUNITY. It’s an opportunity to… (you fill in the blank, depending on your motivations and goals). Finishing that sentence with anything you want is the best, and most powerful part of your new definition. Opportunity doesn’t allow fear or hesitation to enter it’s world. It’s impossible to say, “pressure is an opportunity to…” and still be afraid to fail, or over think the ‘what-ifs.’ Opportunity is power, which will ultimately lead to the result we desire.
Pressure is an opportunity to…
by Kim Clark, NSCA-CPT
We’ve all heard “The Equation” time and time again:
Output has to be more than your input. Still true. You cannot expect to eat whatever you want, workout for an hour or two and expect lose weight. Catch that?! Exercise will NOT make up for poor calorie consumption habits. We are seeing more and more support of this fact in research. Recall that you need to burn 3,500 calories to lose one pound. That is a lot of calories.
In view of the research, here is Method #1 for quick body fat loss:
Do the “table pushaway”: What? Simple, push the dinner table away and don’t eat that extra 500 calories at dinner. Make the choice not too. What’s the trade off? You’ll have to run or walk about 5 miles (for the average 150 lb male) to burn that 500 calories off. A one second decision compared to 60 minutes of exercise.
Kim Clark, NSCA-CPT is a Personal Trainer for Prevail Conditioning Performance Center and works with athletes and fitness enthusiasts alike. For further information regarding this topic please contact Kim Clark, NSCA-CPT at Kim@prevailconditioning.com.
Here is the workout your trainers tackled Monday night. The sled pushes at the end were brutal. Just know, that WE do all the same exercises that we have YOU do; so we know the pain…AND the gain!
Warm-Up (10 minutes):
Jump rope–50 forwards and 50 backwards
Dynamic stretching up and down the turf
Circuit 1 (3 sets):
Keiser Push-Pull x7 each way
Retro Cross Slide x12 each leg
Split Squat Jumps x10 total
Circuit 2 (3 sets):
Torso Trainer x7 each way
Barbell Split Squat x7 each leg
Keiser Shoulder Punch (Horizontal Push) x7 each arm
Slideboard Pikes x15
Circuit 3 (3 sets):
Bent Over Row with Torso Trainer x7
Weighted Sled Pushes (25lb., 45lb, or 90lb.)
2 min recovery
2 min recovery
2 min recovery
Enjoy! Ask any of us if you have any questions~
-Juliann Boubel, BS, CSCS