November 26, 2014

Workout Wednesday – Stair Work

Last week while traveling I made it a point to hit the gym each day.   Not surprisingly, there were a lot of other people who made the same point and it was often packed.

I took this as an opportunity to do some serious leg work in the stair well.

Don’t think this is for you?   Think again, my friends. 🙂

Go to the nearest football stadium, find the stairwell at your work, use your own stairs at home, etc.   You can always find stairs.

Did you know that Omaha does a Trek Up the Tower event each year?.   Trek Up the Tower is the region’s premier vertical challenge race to the top of the First National Tower in downtown Omaha. Each year, hundreds take the challenge and climb 870 stairs to the top. Event proceeds support WELLCOM’s mission of building a healthier community through workplace wellness and health promotion.

This workout will help get those muscles trained if you are participating!

 

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Pick and choose.    DO a couple flights of sprinting, a couple flights of hop squat, all sprinting, all skip a step….   Dang, man.  You’ve got CHOICES.

My legs were talking when I completed this workout!   44 flights.   Roughly 700ish stairs.

Doesn’t seem like much – but trust me.    It’s enough.

 

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Moving along… I have to tell you I took Champ on a walk with me last night.   One block in and I decided to kick it up to a jog.   2 miles later and I can guarantee I had the fastest 2 mile pace I’ve ever had.

Dude – Champ is the KING of pulling.

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We had to celebrate with a selfie of course!

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And now, on this beautiful Workout Wednesday – I made it to the gym by 5am for a 5 minute elliptical warm-up, followed by a weight lifting circuit of all shoulder work (doing my hair is proving difficult this morning after THAT doozy of a lifting session) and ended with 10 minutes on the stair-master.

Can I get a hell ya?  

Getting it done.

To close – I’ll leave you with some words of wisdom from ol’ Leo.

 

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Cheers!

November 25, 2014

Professional Development | The Awkward Videos

Part of running my own fitness business allows me to take on an active role in some incredible professional development opportunities.

Usually the words professional development will elicit a less than enthusiastic response from me.   However, when passionate about a subject, a business and the direction it is going, the opportunity to take part in PD is far more appealing.

So, this little post is just a chance for me to poke fun at myself.   I had to create a video presentation for a team of around 40 individuals on a topic.   And then I had to upload it to YouTube.

I was in NO way going to take multiple shots of this.

I wanted it to be real.

Raw. 

Unedited.

Totally 100% me.

So, I did it.  And I posted my first YouTube video as part of this Professional Development seminar.

A few observations:

1. I use my hands a lot.

2. I said I work for a University.

Uh…. since when?  Try Community College, but whatever.

I also said I manage people.   Direct reports: 1.  Indirect reports: 33.  I am not going to explain what this means since I try to keep my FT professional life separate, however, if you work with me, you totally get what I am talking about.

3. Still shots of the video are hysterical.

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So, seriously.  This professional development opportunity was actually an assignment.   This assignment turned into so much more for me.

You gotta laugh at yourself.  Learn about yourself.  Know your quirks.

And if you want to see this video?  Tough.  I am not giving it to ya.

Find it yourself.  

Peace out, girlscouts.

 

 

 

 

November 24, 2014

It’s Beginning to Look A Lot Like Christmas

I couldn’t help it.  I decorated for Christmas this weekend.   The kid in me just couldn’t wait until next Friday.

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I know.  I’m early.  Thanksgiving hasn’t even happened yet.  But, in my defense, it is SO late this year.

So, I decorated.  And it made me happy.

I’m happy.

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All I need now are some gifts for under the tree.  It’s looking a little lonely.

 

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I have to say that my new TV stand looks beautiful with garland and lights on it.  ❤

 

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As I was decorating the tree last night, I came across some old ornaments that my Great Grandma Leora would make for the family.  I can remember sitting with her at the table, gluing and pinning each sequin and bead.   A labor of love.

 

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Finding these ornaments stirred up quite a few memories.   Something about the holidays brings a heavy sense of nostalgia. Growing up, I was blessed to have holidays filled with large family gatherings. I have such warm memories of Celebrations with my moms side, my dad’s side and of course at home with my mom, step-dad Dave and siblings.

Every year I’d see these ornaments tucked away in a box but passed them by for all my Harley ornaments.

Last night, I decided to put them on the tree.

They reminded me that Christmas isn’t about a theme. The holiday season is about family and friends. Its about celebrating the true reason for the season. It’s about reminiscing on Christmases past and celebrating the Christmases present.

It’s about making new memories and new traditions.

Finding these ornaments last night helped remind me of this.

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And, I can smile knowing that even though the holidays don’t look like they used to, they are still just as special.

Cheers to the start of a wonderful holiday season with family, friends and the making of new memories.

November 22, 2014

WINNER WINNER!

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We have our winners!

These two chicks and their friend of choice will be singing LOUD for all to hear, because they will be running the Ugly Sweater run for FREE!!

 

Congratulations to:

Tyree Sejkora

&

DeAnn Paul

 

I’ll be sending your ticket information shortly!

Congratulations!

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** All entries were put into a randomizer.  I chose the top two.

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