Hit the Deck

Hit the Deck

Inspired by Bob Harper's The Biggest Loser last chance workout. This is ridiculously awesome! It takes all the excuses out of working out.

 

• No weights? 
• No program? 
• No idea where to start? 

The # on the Card = The # of Reps 

Face cards = 10

Ace = 11 

Start with half the deck or all the single digit # and work your way up to the entire deck!!

Spades

 Chair lifts. 

1. Squat.
2. Pick up chair.
3. Raise above over head.
4. Set back down gently.

Hearts 
because everyone LOVES Squats!  
1. Reach your bum back as far as you can.
2. Drop it down like you are sitting in a chair. 
3. Paying close attention to keeping the knee behind the toe. 
4. When you come up make sure your weight is on your heels. - wiggle your toes to make sure! 







 
Clubs
Burpees
The mother of all! 
1. Stand up arms straight up.
2. squat down.
3. Jump back into plank.
4. Jump back up to squat.
5. Verticle jump back to start point.    









  

Diamonds  
Standard Push-ups
1. Straight spine.
2. Straight neck.
3. Palms flat.
4. Elbows out.   

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Guest Post: Exercise and Cancer: Managing Treatment Side Effects: By Melanie Bowen

Thank you Melanie Bowen for the great article!

Exercise and Cancer: Managing Treatment Side Effects

Cancer treatment side effects can take a tremendous toll on a patients’ quality of life. Fatigue and reduced functional capacity are among the most troubling ones. Many cancer patients describe them as encumbering or debilitating. Fortunately, exercise can be an effective way to manage these side effects.

Modern medical advancements mean that more patients are surviving cancer than ever before. Each survivor has experienced at least one type of cancer treatment ranging from surgery to radiation, chemotherapy and biotherapy. These aggressive treatments are effective, but they have the potential for serious side effects.

Exercise as a Management Tool

Most patients recognize fatigue as the most devastating side effect of cancer treatment. It is typically most severe while cancer patients receive treatment. However, it can last for months or even years beyond treatment.

Cancer patients may also experience pain, nausea, hair loss, depression and other side effects. Together, these negative and harmful symptoms can culminate in a poor quality of life. Researchers have studied the effects of cancer treatment on quality of life, and they continue to find ways to help patients improve their lives during treatment and afterwards.

Although it may seem contradictory to logic, exercise has been shown to increase energy in patients suffering from fatigue and other side effects. Studies have shown that exercise can be an effective management tool for dealing with tiredness, weakness, stress and other problems associated with cancer treatment. It can also improve functional capacity to give patients more independence. Exercise improves muscle strength, cardiovascular function, circulation, and mental health.

Exercise Goals and Plans

Exercise plans for cancer patients must be well defined. Is the goal to relieve cancer symptoms or treatment side effects? Is it intended to improve functional capacity? Is it necessary to maintain muscle, improve appetite and restore health?

The exercise goals drive the interventions for cancer patients, because different exercises and therapies produce different outcomes. Many patients benefit from a comprehensive exercise program that includes flexibility stretches, strength training and aerobic activity. However, since cancer types and treatments vary, a one-size approach to exercise will not help all patients.

The needs of a breast cancer survivor differ from those of a mesothelioma patient. Exercises for prostate cancer survivors may not work for lung cancer patients. Cancer patients must work with their doctor to develop safe, customized exercise plans.

Periodic evaluations are necessary to determine the effectiveness of a cancer exercise program. An oncology nurse, physical therapist, or trainer usually performs evaluations. They will look at factors like frequency and intensity of exercise as well as the need for progression. Talk to your doctor today and get started on your exercise regimen.

********* Guest Blog, Thank you Melanie Bowen.*********

Take the Challenge

Are you overweight?
Do you feel like there is no hope?
Do you feel like there is too much to lose?
Or do you just want to lose a few pounds and tone up but don't know where to start?
Or do you have health problems due to poor diet and no exercise?

If you think nothing or no one can help you, you need to change your mind frame! You can lose weight. You can be healthy. You can be fit.
I can help you. Team Beachbody can help you. We have thousands of coaches out there that are determined to help.
We work together to help you. It is one day at a time with tons of motivation, inspiration, guidance, and everything you need to succeed at fitness goals.


Why not YOU! Dream Big. 

What are you waiting for? 

No one can do this for YOU. 

YOU have to decide. 
YOU have to commit. 
YOU will succeed! 

You can email me for more information or you can just do it and click the link below!

Win over $100,000!

Take The Beachbody Challenge™ for the motivation you need to get fit and for the chance to win big! Simply complete any Beachbody^® program and share your results with us. You'll receive a FREE T-shirt and a chance to win over $100,000! So what are you waiting for?

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Why not you! Dream Big!

WHY NOT YOU! DREAM BIG!

Hi Everyone!
Hope all is well! As for me, I have been consistent on my daily Shakeology and have been greatly enjoying my workouts. In fact, I have enjoyed them so much that I have enrolled in a Certified Instructor Training class for Turbo Kick this Sunday. I am nervous but very excited!

My mantra for 2013 is "Why not you! Dream Big." I am really looking forward to all the amazing things that will happen this year! To get started right we will do our quarterly 3 Day Shakeology Cleanse Order here now because we start on January 28th and will follow through to the 30th. Order now for time for processing. 

Although weight loss is an awesome side effect, the Shakeology 3 Day Cleanse (learn more here) is meant for those who want to flush out all of that garbage in their system and to ensure your body is running efficiently at maximum health. Removing the toxins and undigested foods will make you feel lighter, more energetic, less bloated and even lose some weight. The last group of 16 active participants lost a total of 82 pounds--- yes 82 pounds that is AWESOME! (an average of 6lbs per person in 3 days!)

This powerful 3 Day Shakeology cleanse is for anyone who wants to:

• Flush out leftover holiday buildup
• Prepare for a new fitness journey
• Overcome a plateau 
• Feel less bloated 
• Dissolve indigestion
• Lose weight for a vacation or wedding
• Lose weight and get back on track after a vacation or holiday
• Someone who is looking to prepare for long term ultimate health

Shakeology comes in three flavors to appeal to all tastes. And is is also available in VEGAN!

Click here for the 3 Day guideline sheet. It is important to stick to it closely for optimal results. 

$$$$ WIN MONEY $$$$ 

Everyone is welcome to participate but to win the monetary award you must adhere to the following guidelines: 

• I must be your coach you can sign up free here. 
• You must be an active member of private facebook group that I will have to add you to so email me marieholcomb@yahoo.com or message me on fb www.tinyurl.com/mariesmith. 
• You must post a photo the first day of your feet on the scale with your current weight or be available 1st thing monday for weigh-in in the commercial department. 
• You must post photos everyday of at least one meal that you consumed for that day. 

Watch this video testimonial

So what happens after the 3 day cleanse? You just busted your butt don't quit now! 
By sticking with Shakeology daily it has proven to:

• Continue Weight loss
• Reduce cravings
• Increase Energy
• Improve digestion and regularity 
• Lower Cholesterol
• Less indigestion 

I hope you join us in this health journey. Sign up for health and fitness coaching for FREE!!! Click here

WHY NOT YOU! DREAM BIG!

** I am not a doctor so please consult your doctor if you have any medical conditions - Thanks! 

Beachbody Super Saturday Recap

Super Saturday recap --- January 5th 2013! You can do this, you deserve it! Period.

Is what you are doing today going to get there?
Are your goals and activities inline with each other? Line them up!
You only get something different by doing something different.
Success club 2014 is a cruise in March! So dream big! And elite is a trip to Italy!
You can do this, you deserve it! Period.
Set Goals-- Make your wishes into GOALS!
Set goals in each area in your life. --- Figure out what really matters to you.
Write it down!
Tell people!
Why? Why do you do what you do. And WHY do you want something different?
Your WHY is what makes you accountable.
Embrace obstacles. They will come you will always have obstacles. Embrace them and grow from them.
Follow your goals by consistently working for them
My Small goals--
Make success club every month.
Two new challenge groups and one new Shakeolgy customer.
Envite new people. Share your story. Grow yourself and Help others reach their goals.
Elite coach webinar on Jan 17th.
Dream Clear. Dream Specific. Dream Public
Achieve
Start today!

NEW YEAR, NEW YOU!

Is your New Years Resolution to get healthy?
This short video can change your life!

You have to work for it!

It's easy to wish for things. The hard part is taking action. Stepping up and taking responsibility for your outcome does require a dream or desire.
If you're unemployed and want a job you cannot simply wish for one. The likelihood of someone coming to your door and dropping it on you is fairly slim. You have got to go out talk to people, fill out applications and follow up.
If you desire a car, I'm pretty sure someone is not going to park a mustang in your driveway with the pink slip in the seat. You've got to research, find a car that works for and go and give someone money.
A functioning relationship is what is in your heart. Trust, communication, understanding are all essential requirements to head in that direction.
My point is that if you want and desire things you have to work for them. Sure wish, hope and pray, the mind is the most powerful tool, but then you have to call to action. Get up and do something.
I love helping people. I love working with others to achieve their goals while achieving mine.
I heard and interesting take on goal setting the other day and it has stuck with me.
SMART

1. Set Specific goals - be detailed on EXACTLY what you want. I want to lose 10% body fat by Christmas.
2. Set Measurable goals - be able to track the PROGRESS. I will lose 4% by December 1st 
3. Set Ambitious goals - shoot for the moon but be REALISTIC you will not wake up skinny tomorrow. 
4. Set Relevant goals - make sure your goals are relevant to YOUR life 
5. Set a Timeline - set a DEADLINE. If you don't you'll have forever to reach your goals and that is exactly how long it will take...