The powers of exercise

In case anyone doubts the power of exercise:

Me at my wedding a few years ago.

Me today (in a dress I just bought for a friend's wedding)

This post can also be called, Why I Love My Trainer (Alison Heinz, Heinz Health and Fitness).

Textercise Gambling...

I stole today's workout from an idea of my trainers. We are going to do everything today, but for numbers, go grab a deck of cards. For every exercise, grab a card. If you get Ace-10, multiply by 10 and do that many of that particular exercise. If you get a face card, do 20 of that exercise. (For example, if you draw an 8 on Jax, you have to do 80, if you get a face card,  you only have to do 20.) Draw a new card for each exercise.

BONUS: After you draw your first 5 cards, let me know your poker hand. High score gets a DeeMotivation t-shirt!

Hope you are all good at cards! Go!

Warm Ups:

• Warm up with an interpretive dance, suggested by Allison
• Your favorite stretches
• WM: Windmills
• JAX: Jumping Jacks 
  

Abs/Legs:

• BLR: Back Leg Raises
• SLR: Side Leg Raises
  STLR: Standing Side Leg Raises
• BIC: Bicycle
• CRU: Crunches
• SQU: Squats
• SLG: Side Lunges
• PU: Pushups

Stuff that will make you call me names:

• BUR: Burpies 
• LC: Leg Climbers
  

End:

• Your favorite stretches

Thursday

Due to a bizarre typo (long story) today's interpretive dance warm up is Madonna's Vogue.


Warm Ups:

• Your favorite stretches
• WM: Windmills
• JAX: Jumping Jacks

Abs/Legs:

• STLR: Standing Side Leg Raises
• CRU: Crunches
• SQU: Squats
• SLG: Side Lunges
• PU: Pushups

Stuff that will make you call me names:

• LC: Leg Climbers

End:

• Your favorite stretches

Ok, Slackers, let's MOVE

Warm Ups:

• Your favorite stretches
• Let's do another interpretive dance today, in honor of Fleet Foxes.

Abs/Legs:

• BLR: Back Leg Raises
• SLR: Side Leg Raises 
• BIC: Bicycle
• PU: Pushups

Stuff that will make you call me names:

• LC: Leg Climbers

End:

• Your favorite stretches

Song of the day: Once again, sent in by Joy: You make me feel like Morrissey


Warm Ups:

• Your favorite stretches
• JAX: Jumping Jacks 

Abs/Legs:

• BLR: Back Leg Raises
• SLR: Side Leg Raises
  
• BIC: Bicycle
• CRU: Crunches
• PU: Pushups

Stuff that will make you call me names:

• BUR: Burpies
  

End:

• Your favorite stretches

Event Update: FOS (Four on Sunday) Walk

If you didn't GOYB today, you missed an amazing day! We only did 4 miles due to time constraints, but man, we really saw some amazing stuff today. Here's what you missed:

 A black and yellow argiope. You can identify them by their distinctive web with the thick zig-zag going down the middle.

 Compare and contrast with the golden orb weaver. A pretty spider, but not as impressive web.

This is another black and yellow argiope that we saw. You can really see the detail here in her web (click photo to enlarge.)

 This was a treat! We must have seen about 10-12 manatees. I actually lost count.

 A willet, looking particularly stunning.

 Not to be outdone, a snowy egret posed for us.

 I can't remember this guy's name but he was just cute as a button!

 This was my shot of the day -- an osprey bringing home noms!

 Our dead critter of the day was a butterfly being eaten by ants. I think he was a while sulphur? Not sure the species of ants either. I don't really understand this actually, butterflies really just don't seem all that meaty, I seems like it would be eating tissue paper!

 A ruddy turnstone. They always pose, but are very cute.

This was another really cool thing. I think it was a moon jelly fish. I messed with the color a bit so you can see the 4 white kinda circles on his back.


When was the last time you saw stuff this cool sitting on your butt? I'm gonna take a wild guess and say "NEVER"! Come out and join us next week, same bat time, same bat channel. (When the weather gets a little cooler we will start adding back in bike rides at Goodwin, maybe October.)