Tag Archives: workout

Blake Dykes, Columns, Forum

Fitness Friday: What not to do over break

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By Blake Dykes

Fall break. Alas, I know I am in desperate need for some time off, which I’m sure you all are as well. Although you’re going to be free from school during your break, you do still have to workout. Sorry if that ruins your fantasy of laying in bed all day and then staying up all night eating ice cream from the carton.

Remember all the thing we have talked about in the past, I’m sure most of you will be spending every living second with friends, but remember not to fall into the hypnosis of splitting a “Little Caeser” with them every night. Instead, try to encourage your friends to workout with you. If your friends happen to be as lazy as some of mine (love them anyway), you may need to rethink how you word your proposal. Maybe say, “Hey, want to get toned lean legs?  Great, come do this workout with me and you will!” Opposed to saying, “Hey come run five miles with me until you throw up.” It’s all about the wording. It’s ok to make it sound better than it is, afterall, it is for a good cause, right?

Another thing that you have to be conscious of, if you take one day off (which is okay every once in awhile) it makes it hard to want to workout the next day, so you take just one more day off, then two turns in to three, and three into four. It’s a vicious cycle. Sometimes our best workouts happen when we don’t feel like doing them. To avoid letting yourself slip into becoming a couch potato, make a list of things you will get done everyday before hanging out with friends or your evening plans. You are more likely to actually follow through with these plans if you do them in the morning. Get up before anyone else, that way you don’t have to miss out on anything. You don’t get a six pack by sleeping until one every day.

I’m sure you all will do great over the break though, but sadly, this is my last “Fitness Friday” and Monday was my last “Motivational Monday.” There are only so many articles I can write about nutrition and how to be fit.  If you ever have requests on an article you would like to see written or have any questions on health you can leave a comment or email The Bagpiper and I will give you feedback.

But don’t worry, I’m not going to leave you completely empty handed. I find a lot of my motivation and some great workouts on various fitness accounts on Instagram and Twitter.

Twitter accounts: @BeFitMOTIVATION, @HealthTips, @TheGymClown, @sugar_nation

Instagram accounts: WORKOUTS_DAILY, GETFITFORYOU, MOTIVATIONWALL, GETFIT_, HEALTHYRECIPES, HEALTHYANDCLEAN

With all that being said, I’ll leave you with this quote.

“Loser’s quit when they’re tired. Winner’s quit when they’ve won.” -Unknown

Blake Dykes, Columns, Forum

Motivational Monday: Death by cardio

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By Blake Dykes

Well, I hope all of you had a great weekend and managed to eat better than I did. Friday I found myself eating handfuls of puppy chow and the following night, I resulted to eating chocolate cake from the pan. Now, I’m not justifying the poor eating choices, but I think it’s pretty much obvious  that every once in awhile you just can’t cure a craving with low-fat Greek yogurt. What is most important about these unhealthy binges we all occasionally encounter is that we don’t let that one time affect how we eat after that. Sometimes people will make one unhealthy eating choices and think, “Well, I ruined my diet so I might as well quit,” and then proceed to eat a bag of Cheetos. This is not ok. Recognize what you did wrong, forget about it, next meal eat your healthy food, and go work it off. I’m not saying this is a free pass to eat a gallon of ice cream, I’m just saying if the inevitable happens, move on and don’t let it get in the way of your goal you’ve worked so hard on.

With all of this being said, I find it appropriate that we talk about how to control these random cravings as much as possible.

  1. Wait 20 minutes before going to the kitchen. This gives you time to actually think through all that you are going to eat and the affects of it. Try to find something else to do to preoccupy your mind, and maybe you’ll forget about the urge to all the donuts.

  2. After you’ve waited it out, and unfortunately just know that you will end up eating donuts, see if there is any healthier alternative recipe, or other snack that could satisfy your needs.

  3. If not, set out a reasonable about of food you wish to consume. Don’t let this be a free pass to eat a whole pack of Oreos. Remember portion control. Never just eat out of the bag, or like me, the pan or package. (In all fairness I only had like three bites.) You’ll lose track of how much you’ve eaten and overeat, probably leaving you with one huge stomach ache.

  4. Never eat dessert when hungry. It shouldn’t be considered a snack or a meal. If you’re hungry eat something wholesome and healthy, and then if you still want the dessert you can have it.

Those are just a few things you can do to limit the amount of calories you take in on those nights that your sweet tooth is really calling for some sugar. But here is a nice little workout that you can do later to not feel so guilty.

Death by cardio

  • 100 jumping jacks

  • 30 frog jumps

  • 75 mountain climbers

  • 25 jumping lunges (one each leg)

  • 100 jumping jacks

  • 20 push ups

  • 75 squats

  • two minute plank

  • 60 high knees

  • one minute wall sit

  • 60 butt kickers

  • 50 crunches

  • 100 jumping jacks

  • 50 mountain climbers

Now go get off the computer and get started on this workout.

Blake Dykes, Columns

Motivational Monday: Killin’ cardio with rejuvenating smoothie recipe

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By Blake Dykes

Well, it’s that dreaded day of the week again. I hope you all had a great weekend, and were able to steer clear of those foods we talked about on Friday. Since weekends are a pretty big downfall to most people’s health, today’s workout is going to be a little harder than usual, but make sure you stick with it.

Killin’ Cardio

  • 100 jumping jacks

  • 50 jump squats

  • 100 mountain climbers

  • One- minute wall it

  • 100 jumping jacks

  • Five minutes of running the stairs

  • 50 crunches

  • 75 jumping jacks

  • Two minutes of high knees

  • 20 push ups

This workout is more than likely going to leave you drained, so make sure you fuel your body with the right foods. Try this smoothie recipe:

– one cup frozen fruit (no added sugars, just simple, organic, frozen fruit) your choice

– ½ cup almond milk (add more or less depending on your liking)

– one TBs peanut butter or peanut butter powder

– one and ½ TBs of Stevia or honey

* Keep in mind that you can adjust the following ingredients to your desired taste, this is just the recipe that I like.

You get all your nutrients with this recipe; calcium, fruits, and protein.

One more thing I wanted to share with you. To find out how your weight fluctuates based upon the food you are eating, take your current weight, multiple it by 12. If you eat more than that number you are more apt to gain weight, if you eat less than you are more likely to lose weight. Keep in mind that’s not taking into count the amount of exercise you get.

Lastly, keep this in mind when you’re considering skipping a practice or a workout this week, or any day for that matter.

“Good, better, best. Never let it rest. Until your good is better and your better is best.” – Tim Duncan.

Blake Dykes, Features, Uncategorized

Motivational Monday: Tight abs and cardio fat blaster

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By Blake Dykes

Want that perfect body but not really feeling a long run? That is perfectly okay, because there are plenty of other things you can do that burn just as many calories to get in tip top shape. Try incorporating a few of these workouts a few times a week and there will be results.

Tight abs  (Can be done every other day for full results.)

  • 40 crunches

  • 45 russian twist with five pound weight

  • Two-minute plank

  • One-minute mountain climbers

  • 20 toe touches

  • 15 v-ups

  • 30 bicycle crunches

  • one minute six inches

  • 25 reverse crunches

  • 25 in outs

  • 15 side crunches (each side)

The Fat Blaster (Cardio is recommended every day for at least 45 minutes; however, it is important to mix up your workouts to avoid getting burnt out.)

  • One-minute high knees

  • 15 push ups

  • 15 squats (with weight for a challenge)

  • One-minute step ups (can be done on a chair at a fast pace)

  • 15 tricep dips

  • Two minutes of jumping jacks

  • One-minute wall sit

  • Two-minute jump rope (if you don’t have a jump rope you can make the motion)

  • Three dive bombers pushups

  • One-minute mountain climbers

  • Three minutes running in place

Tips:

  • Always stretch before each workout, and after each one to avoid injury.

  • If you are unsure of an exercise you can type in the name of it on youtube and it will show you how to do it briefly.

  • These workouts are most beneficial if you take no longer than a 15-second break between each exercise.

  • If you find yourself unable to do the full extent of an exercise modify to your need to avoid hurting yourself.

  • Doing these workouts before bed is a great way to get your metabolism going before going for the night.

Share your success Leave a comment below in the comment box. If you have any great workouts yourself, go ahead and share you secret with the rest of us.