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FITNESS CHALLENGE:

You want to perform at your best at these tournaments, and fitness is one of the few things you can control. Your daily fitness regime should include a mixture of exercises to improve your STRENGTH, SPEED + STAMINA. Our challenge to you is to do a TRIATHLON six days a week… you get one day of rest.  A “triathlon” is 3 different activities each day. 

You get to pick what you want to do. Be CREATIVE. Mix it up. Make it fun. Be QUANTITATIVE, and hold yourself ACCOUNTABLE. Here are a few suggestions:

Track Work Out: Timed 400m, 4x, 1 to 2 min. in between each 400 m. Then Timed Mile. Hint: Try to get your 400-splits in the mile the same as your timed 400s.

Body Work Out: Push-Ups, Sit-Ups, Crunches, Bear Crawls, Squats, Burpees. Do reps, or timed intervals. You set the routine up front, and then DO IT!  

Jump Rope: 5x 2-min, with 1-min rest in between. Push yourself. Count your jumps during the last set.

Five-Tibetan Rites: A sequence of 5 movements, maximum 21 reps of each movement, that aligns your chakras, allowing you to absorb energy from your surroundings. This is my personal favorite, and one of my daily rituals. Here is an instructional link: https://www.youtube.com/watch?v=TJElLrpBetc.

Sports Practices: Many of you are playing Fall Sports or have local club lacrosse practices. That’s cool. Each practice counts as one of three activities.

POST: Tell your lax buds what you are doing! Post your accomplishments on Twitter. Or post a pic on Instagram or Facebook! Text Michele as you complete each activity. Give the metrics. How fast? How far? How many? How long? How did it make you feel? If you did a sports practice, tell about a highlight, a challenge, or something new that you learned.

REPORT: Text Michele as you complete each activity. Give the metrics. How fast? How far? How many? How long? How did it make you feel? If you did a sports practice, tell about a highlight, a challenge, or something new that you learned.

JOURNAL: Log your workouts in a Journal - one page for each day. Include in your daily record at least one thing or person you are grateful for, and why. Share your gratitude with someone - the best is telling the person you are grateful for face to face. Guaranteed to increase your HAPPINESS!

 

Michele C. Ruth

Barefoot Lacrosse

micheleruth@barefootlax.com 

(772) 631-6533 (cell)