People on the Move, Binge Watching and Leg Day

The NOLS Southwest in-town staff are scattering to the winds for the month of December. There are still some little things that need to be done, but for the most part we are done until January.

One thing that I have noticed recently is the power of technology to help folks get up and get moving and to make that SAME PERSON sit in front of the TV and not move for over 8 hours!! My co-worker recently bought a FitBit and was paying attention to the number of steps she was taking each day, monitoring her sleep habits and really getting after it! This seemed to last for a few weeks. Then yesterday I watched as that same person streamed the entire first season of "Game of Thrones" and didn't get off the couch all day. The message that I take away from this is that no technology is going to get you up and moving or glue you to the couch.... it comes down to personal desire and responsibility to get up and get going.

Today's quote is from Jim Rohn:

"You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of."

Workout: Legs
Warm-Up:
Jumping Jacks, 50 repetitions
Jumping Rope, 100 repetitions
100m High Knee March
100m High Leg Kick
Weight Training:
Back Squat, 3 sets of 10 repetitions
(Primary muscles worked: Rectus femoris, gluteus maximus)
Barbell Reverse Lunges, 3 sets of 10
(Primary muscles worked: Rectus femoris, gluteus maximus)
GHD, 3 sets of 15 repetitions
(Primary muscles worked: Biceps femoris)
Standing Weighted Calf Raises, 3 sets of 15 repetitions
(Primary muscles worked: Gastrocnemius, soleus)
25m Weighted Sled Push, 3 sets
(Primary muscles worked: Rectus femoris)
50m Weighted Sled Drag, 3 sets
(Primary muscles worked: Rectus femoris, vastus medialis, intermedius and lateralis)
25m Side Step with Resistance Band, 3 sets
(Primary muscles worked: Gluteus maximus, sartorius, tensor fascia latae)
50m Farmer's Carry, 3 sets
(Primary muscles worked: Flexor carpi radialis, flexor carpi ulnaris)

Have a Great Day!