Yesterday, we were hit with a big blizzard and everything in ND was pretty much at a halt. I saw one map where about 95% of major roads were closed due to the high gusts (40-50 mph plus) and some continued snowfall.
I shoveled first thing in the morning, not knowing what the schedule would be for my work at the college. The college was first delayed to 10am, then later cancelled for the day.
I should have went at least once or twice to clear out what drifted over, but on the bright side, it made such a great workout this morning. . Sense my sarcasm?
I will probably have to get out once again if the plow comes through, as there is a nice high drift in front of my driveway.
I spent over 30 minutes shoveling, making for a heck of a workout on its own.
I imagine I have another round or two ahead of me, so I'm saving myself for later.
With the whole day off from work, I did spend a lot of time organizing my home and also doing some self-improvement reading by reading Craig Ballantyne's "Perfect Day Formula".
I realized I'm not that far from the schedule of it, as I get up each day rather early around 6am, get my workout in first thing (just enjoy that feeling), work on the blog here, then I'm set for the day at work. I typically have time to spend in the evening doing things I enjoy, like taking in sports events or watching my favorite shows (loving all the CW superhero lineups!).
A lot of things pertained to business goals and objectives, and having some basic rules to live by.
Some see rules as restrictions, but really, they can give you that freedom. The structure they provide gives you a framework of solid decisions to make and adhere to, which keeps you focused and therefore, gives you time for the things in life you need.
Craig gave a great personal account of his two different lifestyles, how one was previously a scattered day of activity, while his current time is scheduled and devoted to certain things throughout the day.
I try to keep a similar structure to work, as my previous job was one where I had to keep things moving along on a structure, due to classes starting and events happening at certain times of the day within a school. Even though I work at a school now, a college, my job is more office-based and at times, on the time schedules of the schools I visit. I feel the previous work as a custodian and being able to direct certain work during certain times of the day allowed me to get used to the scheduling of school visits in 2-3 different schools within a day.
All in all, it was a great read and was only $9.99 on Amazon Kindle. I got it finished at various times throughout the day, maybe spending 90 minutes on it. I also spent some of last night going over my goals and plans on where I want my blog to go and how I will help people with it.
I was pretty excited after finishing it, I ended up doing a quick Live video on my Facebook page last night. I talked about the Preferred Customer membership option with AdvoCare, so check out the information here: PC Membership with AdvoCare
If you haven't joined the Facebook page yet, follow it today!
Success Starts Here!
Coach Rick Karboviak
Home Workouts Plus!
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Wednesday, December 7, 2016
Tuesday, December 6, 2016
A Tuesday Two-fer: Snow Shovel Revolution and 10 Minute HWR
Well, we finally got some snow over the evening and it continues today. I spent about 20 minutes shoveling off my driveway, then still had the energy for a total body workout from HWR. I chose the 10 minute option (one of a few to choose from) since I spent time with shoveling 5-6 inches so far.
The 10 Minute HWR was a good little conditioner, with running in place, Spider-Man Climbing Pushups, Switch Lunges, Burpees, and jumping jacks.
It was a great little add-on after the snow shoveling was done.
I spent some time foam rolling my legs and back last night, which really helped in loosening up some sore muscles from Sunday's routine and Monday's heavy kettlebell swing workout.
I have found foam rollers and massage roller sticks are essential tools for warming up and loosening up tight muscles before exercise, as well as after workouts.
Foam rolling can be a bit tricky, as it hurts a little over some sore areas, and there really is no certain amount of time to roll across those areas. A common tip is to roll and hold for a few seconds in certain tight areas to release the tension, then roll gently some more and move to another area.
As a rule of thumb, I generally keep rolling until it feels better and more blood is rushed to the area, holding it in certain tight spots and then rolling some more once I feel it loosen up.
If you don't have a roller, a cheap alternative is a wooden rolling pin... yes, this works well too and most are the same size of other expensive rollers. I would use them with track kids and larger groups. My track and XC runners would swear by the sticks and rollers and always ask for them. If I ever coached you, you knew I always tended to have a stick in my backpack for an athlete to use.
If you want to learn more about massage rollers, foam rollers, and more fitness tips, ask me to come do a fitness workshop for your workplace or group of friends you workout with.
Message me through my new ASAP Workouts page on Facebook!
---------
AdvoCare Update: I still have some info packs of a catalog, DVD, 24 Day Challenge brochure and a sample of Spark to give out. Message me at the ASAP Workouts Facebook page and I can send you one. I only have 5 left at the moment, so let me know ASAP!
Success Starts Here!
Coach Rick Karboviak
Home Workouts Plus!
The 10 Minute HWR was a good little conditioner, with running in place, Spider-Man Climbing Pushups, Switch Lunges, Burpees, and jumping jacks.
It was a great little add-on after the snow shoveling was done.
I spent some time foam rolling my legs and back last night, which really helped in loosening up some sore muscles from Sunday's routine and Monday's heavy kettlebell swing workout.
I have found foam rollers and massage roller sticks are essential tools for warming up and loosening up tight muscles before exercise, as well as after workouts.
Foam rolling can be a bit tricky, as it hurts a little over some sore areas, and there really is no certain amount of time to roll across those areas. A common tip is to roll and hold for a few seconds in certain tight areas to release the tension, then roll gently some more and move to another area.
As a rule of thumb, I generally keep rolling until it feels better and more blood is rushed to the area, holding it in certain tight spots and then rolling some more once I feel it loosen up.
If you don't have a roller, a cheap alternative is a wooden rolling pin... yes, this works well too and most are the same size of other expensive rollers. I would use them with track kids and larger groups. My track and XC runners would swear by the sticks and rollers and always ask for them. If I ever coached you, you knew I always tended to have a stick in my backpack for an athlete to use.
If you want to learn more about massage rollers, foam rollers, and more fitness tips, ask me to come do a fitness workshop for your workplace or group of friends you workout with.
Message me through my new ASAP Workouts page on Facebook!
---------
AdvoCare Update: I still have some info packs of a catalog, DVD, 24 Day Challenge brochure and a sample of Spark to give out. Message me at the ASAP Workouts Facebook page and I can send you one. I only have 5 left at the moment, so let me know ASAP!
Success Starts Here!
Coach Rick Karboviak
Home Workouts Plus!
Monday, December 5, 2016
Heavier Swings For A Change
Today I went out of the comfy zone of using a 40# kettlebell for higher reps and went with the 52# kettlebell for a new change.
I did reps of 100 (10 per arm, switching every 10), every 3:30 of time.
I concluded after 400 total reps done in under 14 minutes of time.
Reps of 100 in a stretch felt like the best to do with the added weight I've been used to.
The body was a bit sore from yesterday's Gauntlet workout of HWR.
The way it sounds, I may have a snow shoveling workout tomorrow morning. Apparently a snow storm is coming later today and into tomorrow.
In other news, I started up a new Facebook page to promote my blog and other programs here.
The new Facebook page is ASAP Workouts and it even has a new video on it already.
If you live locally, I am offering fitness workshops and speed clinics, plus if you want an AdvoCare pack of information from me, ask me as I have a few left to give out.
The fitness workshops can be free or used as a fundraiser for your club/organization. Speed Clinics can be run the same way as a fundraiser, with a small percentage split (20% for me, 80% for your club) to help cover materials for me.
Get in touch if you want a workshop/clinic scheduled in the future!
Success Starts Here!
Coach Rick Karboviak
Home Workouts Plus!
I did reps of 100 (10 per arm, switching every 10), every 3:30 of time.
I concluded after 400 total reps done in under 14 minutes of time.
Reps of 100 in a stretch felt like the best to do with the added weight I've been used to.
The body was a bit sore from yesterday's Gauntlet workout of HWR.
The way it sounds, I may have a snow shoveling workout tomorrow morning. Apparently a snow storm is coming later today and into tomorrow.
In other news, I started up a new Facebook page to promote my blog and other programs here.
The new Facebook page is ASAP Workouts and it even has a new video on it already.
If you live locally, I am offering fitness workshops and speed clinics, plus if you want an AdvoCare pack of information from me, ask me as I have a few left to give out.
The fitness workshops can be free or used as a fundraiser for your club/organization. Speed Clinics can be run the same way as a fundraiser, with a small percentage split (20% for me, 80% for your club) to help cover materials for me.
Get in touch if you want a workshop/clinic scheduled in the future!
Success Starts Here!
Coach Rick Karboviak
Home Workouts Plus!
Sunday, December 4, 2016
A Bodyweight Blitz To Begin The Day
It's back to another week of HWR workouts again.
I'm trying something new in starting my workout 'week' on a Sunday instead of the typical Monday. I've traditionally started new programs on a Monday, however I am liking how it feels that I've already got a jumpstart on a program when Monday rolls around.
Today's routine was another HWR one called The Gauntlet. It was 3 rounds of pairing up 2 exercises as a 'sandwich' of sorts.
The first exercise was lunge jumps with Spider-Man pushups in the middle with another set of lunge jumps.
Then it went to Total Body Extensions for 6 rounds, Decline Pushups (feet on the couch for me) for 4 rounds, then another 6 rounds of TBE's.
To finish, it was jumping jacks for 4 rounds, diagonal lunges for 4, then jumping jacks for 4. I subbed mountain climbers in for the jumping jacks. I don't like jumping in my living room due to having a collection of bottles in the room. :)
That workout was pretty intense, with the switching of exercises in a sandwich format. Your lower body really gets it on this one.
Yesterday of course was a rest and recovery day for me. I also spent time on a workshop webinar online for AdvoCare and there is a great opportunity coming up with that, just in time for the New Year's rush of goal setting and fitness programs really being focused on again.
I can't express enough how simple it is though to stick with a fitness regimen throughout the holiday stretch between Thanksgiving, Christmas and New Year's.
Programs like HWR can be a great solution for keeping on track and finding quality time for quality workouts with minimal equipment.
For half the cost of a good pair of shoes, you can get 50+ videos to download and/or watch right away.
Take a look at HWR for your fitness plans to get started ASAP with it.
It is also a great time to become a Preferred Customer with AdvoCare, which gets you 20-30% off AdvoCare products, ready to save, just in time for the new package that they are offering soon.
Go to AdvoCare now and register as a Preferred Customer...it is like getting a membership to a wholesale store and enjoying the savings as an exclusive member.
Success Starts Here!
Coach Rick
Home Workouts Plus!
I'm trying something new in starting my workout 'week' on a Sunday instead of the typical Monday. I've traditionally started new programs on a Monday, however I am liking how it feels that I've already got a jumpstart on a program when Monday rolls around.
Today's routine was another HWR one called The Gauntlet. It was 3 rounds of pairing up 2 exercises as a 'sandwich' of sorts.
The first exercise was lunge jumps with Spider-Man pushups in the middle with another set of lunge jumps.
Then it went to Total Body Extensions for 6 rounds, Decline Pushups (feet on the couch for me) for 4 rounds, then another 6 rounds of TBE's.
To finish, it was jumping jacks for 4 rounds, diagonal lunges for 4, then jumping jacks for 4. I subbed mountain climbers in for the jumping jacks. I don't like jumping in my living room due to having a collection of bottles in the room. :)
That workout was pretty intense, with the switching of exercises in a sandwich format. Your lower body really gets it on this one.
Yesterday of course was a rest and recovery day for me. I also spent time on a workshop webinar online for AdvoCare and there is a great opportunity coming up with that, just in time for the New Year's rush of goal setting and fitness programs really being focused on again.
I can't express enough how simple it is though to stick with a fitness regimen throughout the holiday stretch between Thanksgiving, Christmas and New Year's.
Programs like HWR can be a great solution for keeping on track and finding quality time for quality workouts with minimal equipment.
For half the cost of a good pair of shoes, you can get 50+ videos to download and/or watch right away.
Take a look at HWR for your fitness plans to get started ASAP with it.
It is also a great time to become a Preferred Customer with AdvoCare, which gets you 20-30% off AdvoCare products, ready to save, just in time for the new package that they are offering soon.
Go to AdvoCare now and register as a Preferred Customer...it is like getting a membership to a wholesale store and enjoying the savings as an exclusive member.
Success Starts Here!
Coach Rick
Home Workouts Plus!
Saturday, December 3, 2016
Recovery Day: A Day (actually 2!) Often Neglected
Today I had plenty of time this morning to workout if I wanted to.
However, I also know the importance of rest & recovery days, too, after being a trainer and also a coach in various roles since college.
Sometimes if you fall in the habit of exercise and you tend to over-do it, doing too much exercise too often and hard workouts in succession, its not a good recipe in the long run.
I've seen it happen in athletes, clients, and yes, it has even happened to myself from time to time. As I'm getting older, I realize I'm knocking on the door of 40 and I'm no longer 20, which means I also have 20 more years of the rigors of running, lifting, cycling, and more on my body than I did when I was 20, too.
Let's say I did an average of 5 workouts a week. That's 250+ workouts a year, x 20 years = 5000 workouts!... and a lot to recover from, each week, month, and year in succession.
This really hit me during the summer, when an Achilles tendon injury kept me from enjoying a summer of running races here and there. It took me weeks to get back into a pattern of consistent running, even if it meant backing down to 2-3 runs a week just to help my tendon recover better.
It meant saying no to speed workouts for the summer, and focusing just on slow and steady efforts with occasional bursts of speed to change up the pace.
Keep recovery days in mind if you feel your body hurting more and more in places you haven't had any bothersome issues.
It is perfectly fine to alternate high intensity and lower intensity/volume workouts. Science has shown us in the fitness and sports performance worlds that alternating these variables is essential for long term success.
I feel its why I had some issues with prior training programs, such as P90X or Insanity, as even the 'recovery' days felt like too much at times and I may have been better off with a long/slow bike ride.
That was a trick I had to learn one summer, where I basically cross-trained hard speed workouts on the track with long rides in-between those days. It wasn't 3 hard speed workouts a week, but 2 spaced-out ones on the weekly schedule (like a Tues/Fri) mixed with longer rides or easy runs in-between.
Recovery days are great for getting in a solid rest from working out. What seems like one day off, ends up being 2 in terms of hours.
For example, my last workout was Friday morning around 6am. If I take Saturday off and don't do another routine until Sunday, I will actually have 48 hours of rest between workout times.
Out of that 48, you'll have 14-16 of those hours at rest in the form of sleep, which is where your body really makes the changes.
So, take that "day off'' now and then and give yourself a possible 2 days of full rest as a result!
Coach Rick
Home Workouts Plus!
Take a look at adding proper nutrition to your recovery plan with AdvoCare at http://tinyurl.com/asapadvo
However, I also know the importance of rest & recovery days, too, after being a trainer and also a coach in various roles since college.
Sometimes if you fall in the habit of exercise and you tend to over-do it, doing too much exercise too often and hard workouts in succession, its not a good recipe in the long run.
I've seen it happen in athletes, clients, and yes, it has even happened to myself from time to time. As I'm getting older, I realize I'm knocking on the door of 40 and I'm no longer 20, which means I also have 20 more years of the rigors of running, lifting, cycling, and more on my body than I did when I was 20, too.
Let's say I did an average of 5 workouts a week. That's 250+ workouts a year, x 20 years = 5000 workouts!... and a lot to recover from, each week, month, and year in succession.
This really hit me during the summer, when an Achilles tendon injury kept me from enjoying a summer of running races here and there. It took me weeks to get back into a pattern of consistent running, even if it meant backing down to 2-3 runs a week just to help my tendon recover better.
It meant saying no to speed workouts for the summer, and focusing just on slow and steady efforts with occasional bursts of speed to change up the pace.
Keep recovery days in mind if you feel your body hurting more and more in places you haven't had any bothersome issues.
It is perfectly fine to alternate high intensity and lower intensity/volume workouts. Science has shown us in the fitness and sports performance worlds that alternating these variables is essential for long term success.
I feel its why I had some issues with prior training programs, such as P90X or Insanity, as even the 'recovery' days felt like too much at times and I may have been better off with a long/slow bike ride.
That was a trick I had to learn one summer, where I basically cross-trained hard speed workouts on the track with long rides in-between those days. It wasn't 3 hard speed workouts a week, but 2 spaced-out ones on the weekly schedule (like a Tues/Fri) mixed with longer rides or easy runs in-between.
Recovery days are great for getting in a solid rest from working out. What seems like one day off, ends up being 2 in terms of hours.
For example, my last workout was Friday morning around 6am. If I take Saturday off and don't do another routine until Sunday, I will actually have 48 hours of rest between workout times.
Out of that 48, you'll have 14-16 of those hours at rest in the form of sleep, which is where your body really makes the changes.
So, take that "day off'' now and then and give yourself a possible 2 days of full rest as a result!
Coach Rick
Home Workouts Plus!
Take a look at adding proper nutrition to your recovery plan with AdvoCare at http://tinyurl.com/asapadvo
Friday, December 2, 2016
Swings To Finish The Week, and a Video Too
It was another KB Swings workout today, hitting another 600 swings in 18 minutes.
It is a good way to finish out a workout week on Friday.
Last night I made a short video on Facebook Live to discuss the blog and also talk a bit about AdvoCare.
You hear in my own words a little about the workout programs I sell, like HWR, as well as a little history on having blogs in the past after my training career was over, and how I still dabble in the hobbies of it with ASAP Workouts and Climb The Podium Events.
I offered a free package of items from AdvoCare for those who are interested.
I have 6 of the 7 packets left to give away. The packet includes:
An AdvoCare product catalog
An AdvoCare DVD
An AdvoCare 24 Day Challenge pamphlet
A sample of AdvoCare Spark, fruit punch flavor
Watch the video here:
Facebook Live
Comment on the video that you'd like one, then we can message each other privately for an address if you live far away. If you live close by, I'll make arrangements with you to deliver it face to face.
AdvoCare is unique in how you don't have to become an Independent Distributor in order to get discounts. You can become a preferred customer and save 20% for a cost of under $20/year.
Check out more about AdvoCare here: http://tinyurl.com/asapadvo
Coach Rick
Home Workouts Plus!
It is a good way to finish out a workout week on Friday.
Last night I made a short video on Facebook Live to discuss the blog and also talk a bit about AdvoCare.
You hear in my own words a little about the workout programs I sell, like HWR, as well as a little history on having blogs in the past after my training career was over, and how I still dabble in the hobbies of it with ASAP Workouts and Climb The Podium Events.
I offered a free package of items from AdvoCare for those who are interested.
I have 6 of the 7 packets left to give away. The packet includes:
An AdvoCare product catalog
An AdvoCare DVD
An AdvoCare 24 Day Challenge pamphlet
A sample of AdvoCare Spark, fruit punch flavor
Watch the video here:
Facebook Live
Comment on the video that you'd like one, then we can message each other privately for an address if you live far away. If you live close by, I'll make arrangements with you to deliver it face to face.
AdvoCare is unique in how you don't have to become an Independent Distributor in order to get discounts. You can become a preferred customer and save 20% for a cost of under $20/year.
Check out more about AdvoCare here: http://tinyurl.com/asapadvo
Coach Rick
Home Workouts Plus!
Thursday, December 1, 2016
12 Minute HWR with a Twist
This morning's routine was the 12 minute HWR circuit.
The regular circuit is jumping jacks, close grip push ups, bodyweight squats, mountain climbers, and prisoner lunges.
My twist was this: standing ab twists, push-ups, KB 1 arm swings, mountain climbers, KB 1 arm swings to finish.
The amount of cycles for each was 2 minutes of 20/10, 2 minutes, 4 minutes, 2 minutes, then 2 minutes.
I can get 12 swings in during a 20s work period. For my final 2 minutes, I went entirely for the 2 minute period for 72 swings total.
Last night, I tried something new with my full time job at the college and did a Live Admissions Chat over Facebook. I had to break out of my comfort zone a bit, and by the end of it, I had a lot of fun doing it.
Today, I should get some material in from AdvoCare, so I am thinking of doing the same thing with going Live on Facebook to help promote the products and tell you about them.
I may go Live tonight on my personal page, or sometime this weekend, to talk about AdvoCare and the opportunities to be just a regular customer, a Preferred Customer, a Distributor like I am, or advance to Advisor (which is a goal of mine).
If you haven't checked out AdvoCare yet, I invite you to visit the page here, or click on the logo above and check out the 24 Day Challenge they have.
Coach Rick
Home Workouts Plus!
The regular circuit is jumping jacks, close grip push ups, bodyweight squats, mountain climbers, and prisoner lunges.
My twist was this: standing ab twists, push-ups, KB 1 arm swings, mountain climbers, KB 1 arm swings to finish.
The amount of cycles for each was 2 minutes of 20/10, 2 minutes, 4 minutes, 2 minutes, then 2 minutes.
I can get 12 swings in during a 20s work period. For my final 2 minutes, I went entirely for the 2 minute period for 72 swings total.
Last night, I tried something new with my full time job at the college and did a Live Admissions Chat over Facebook. I had to break out of my comfort zone a bit, and by the end of it, I had a lot of fun doing it.
Today, I should get some material in from AdvoCare, so I am thinking of doing the same thing with going Live on Facebook to help promote the products and tell you about them.
I may go Live tonight on my personal page, or sometime this weekend, to talk about AdvoCare and the opportunities to be just a regular customer, a Preferred Customer, a Distributor like I am, or advance to Advisor (which is a goal of mine).
If you haven't checked out AdvoCare yet, I invite you to visit the page here, or click on the logo above and check out the 24 Day Challenge they have.
Coach Rick
Home Workouts Plus!
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