Finding Your Heart Rate Zones
The Foster Talk Test is the quickest (and easiest) way to pinpoint your specific heart rate zones. Here is how to do it!
Warm up and then increase your heart rate progressively, speaking aloud every 10BPM, noting when your speech pattern changes.
Warm up and then increase your heart rate progressively, speaking aloud every 10BPM, noting when your speech pattern changes.
- Warmup easy for 5 minutes.
- Option 1:
- Increase heart rate by 10 BPM every 2 minutes
- Option 2:
- Increase 20 Watts every 3 mintues. Recite your chosen phrase at the end of every 3-minute stage to see if you can talk comfortably.
- Can You Speak Comfortably?
- Yes (yes I can!)
- Yes, but (yes, but I don't feel good about it)
- No
- Phrases
- Recite the Pledge of Allegiance
- Sing Mary Had A Little Lamb
October Daily health challenge
Our focus this month is on HEALTH - so the daily challenge will be either workout or nutrition-related! Share not only your completed workouts to the Facebook Group, but also your meals, favorite recipes, and snack tips.
September Daily Strength Challenge
Complete the exercise for the day all at once or a few at a time and post to the challenge group when you finish!
Click below to download and print.
Click below to download and print.
August Daily Strength Challenge
Just set a timer for 10 minutes and do as many rounds as possible (AMRAP)!
Click below to download and print.
Click below to download and print.
July Daily strength challenge
| July Daily Strength Challenge Free Printable |
the Social Distancing training plan
I've teamed up with NYU's head strength Coach Brad Godbold to offer you a FREE at home strength training plan using minimal equipment. For those of you used to lifting heavy, being away from the gym is tough. Brad and I have come up with a plan that uses items you have around your house so that you can continue to see strength gains, even while gyms are closed!
So who is Brad Godbold? He is currently the Director of Strength and Conditioning at the prestigious NYU (go Violets!). There Brad works with more than 600 athletes on 22 NCAA varsity sports teams. With 5 years in the professional strength and conditioning game, his experience ranges from the US Army, University of South Carolina Football, Long Island University and an elite high school in NY. He has been a part of 12 NCAA national championship tournaments and a Capital One Bowl Game. Brad has a Masters Degree in Exercise Physiology with a concentration in strength and conditioning and sports nutrition, along with multiple accredited certifications including USA weightlifting, certified strength and conditioning specialist, performance enhancement specialist, corrective exercise specialist and many more.
Download the FREE six week plan here.
Questions? Email us!
Brad Godbold MS CSCS USAW
Head Strength and Conditioning Coach
NYU Athletics
Jama Oliver
So who is Brad Godbold? He is currently the Director of Strength and Conditioning at the prestigious NYU (go Violets!). There Brad works with more than 600 athletes on 22 NCAA varsity sports teams. With 5 years in the professional strength and conditioning game, his experience ranges from the US Army, University of South Carolina Football, Long Island University and an elite high school in NY. He has been a part of 12 NCAA national championship tournaments and a Capital One Bowl Game. Brad has a Masters Degree in Exercise Physiology with a concentration in strength and conditioning and sports nutrition, along with multiple accredited certifications including USA weightlifting, certified strength and conditioning specialist, performance enhancement specialist, corrective exercise specialist and many more.
Download the FREE six week plan here.
Questions? Email us!
Brad Godbold MS CSCS USAW
Head Strength and Conditioning Coach
NYU Athletics
Jama Oliver
|
|
Six week arm blast - Week 6
|
|
Six week arm blast - week 5
|
|
Six Week Arm blast - week 4
|
|
You've made it to Week 4!
Once again, you can stick with the main workout for three days, or mix in the bonus workout as well. All you need this week are a couple of light to medium dumbbells.
Once again, you can stick with the main workout for three days, or mix in the bonus workout as well. All you need this week are a couple of light to medium dumbbells.
Six week arm blast - week 3
|
|
Welcome to Week 3!
You can once again stick with the main workout for three days this week or mix in the bonus workout, as well. All you need is an exercise ball and some dumbbells!!
You can once again stick with the main workout for three days this week or mix in the bonus workout, as well. All you need is an exercise ball and some dumbbells!!
Six week arm blast - Week 2
|
|
Welcome to Week 2!
This week you can stick with workout 1 and complete 2-3 sets on three non-consecutive days or switch it up and add in the bonus workout. Check my instagram stories highlights for pushup progressions and my feed for a quick video of the day 1 moves PLUS abs with Nicole!
This week you can stick with workout 1 and complete 2-3 sets on three non-consecutive days or switch it up and add in the bonus workout. Check my instagram stories highlights for pushup progressions and my feed for a quick video of the day 1 moves PLUS abs with Nicole!
Six Week arm blast - week 1
|
|
Welcome to the first week of Jama's Six Week Arm Blast! Each week I'll provide two workouts to be completed on non-consecutive days. Add these workouts to your regular schedule and be sure to take before and after photos!
Week one requires no equipment!
For pushup modifications, check my Instagram stories highlights.
For video clips of each exercise, check my Instagram feed.
Questions? Email me!
Week 1 (no equipment)
Day 1
20 pushups
20 plank shoulder taps
20 low plank to side plank (each side)
20 plank low to high
x2-3
Day 2
20 walking pushups
20 triceps dips
20 body saw (low plank rock)
20 inchworms
x2-3
Week one requires no equipment!
For pushup modifications, check my Instagram stories highlights.
For video clips of each exercise, check my Instagram feed.
Questions? Email me!
Week 1 (no equipment)
Day 1
20 pushups
20 plank shoulder taps
20 low plank to side plank (each side)
20 plank low to high
x2-3
Day 2
20 walking pushups
20 triceps dips
20 body saw (low plank rock)
20 inchworms
x2-3