October 26-31: Be Still Week at St. Andrew's Episcopal Church

Ruth Ozeki: An Introduction to Buddhism Resources

We were so honored to have Ruth Ozeki with us on Friday, October 16th for a guided meditation followed by an interactive discussion about meditation and Buddhism.

Ruth is a novelist, filmmaker, and Zen Buddhist Priest who wrote "A Tale for the Time Being", which was our campus-wide first-year read.

Here are some resources if you are interested in learning more about Buddhism or Meditation:

Headspace App
Free Trial which gives you access to 10 ten minute meditation exercises

Spiritual Reflection Room
Located in Bay Path's Hatch Library and opened all times the library is open.
This is a reserved space on campus for spiritual reflection, prayer, and other exercises which require a private and quiet space.

Guided Mindfulness and Meditation Practice
Tuesdays from 4:30 -5:00 p.m. located in the Spiritual Reflection Room
Join us in this weekly drop in meditation practice that is guided by our meditation professor, Leslie Smith Frank.

Try a Sample Guided Meditation 
by Bay Path Professor, Leslie Smith Frank

Meditation - 1 credit PHY course
Consider fulfilling your required 1 credit PHY course by enrolling in Meditation.  Offered every semester, this course will give you great exposure to mindfulness and meditation.

Everyday Zen Foundation
Check out this website (which Ruth Ozeki is associated with) for some great resources and additional information about the Zen attitude.  The Everyday Zen Foundation's mission is to share the Zen attitude, spirit, and practice with the world.  It is dedicated to listening to the world, to changing it and being changed by it.

Guided Mindfulness and Meditation Practice

Guided Mindfulness and Meditation Practice

For Students, Faculty and Staff

Every Tuesday 4:30-5:00 p.m. 

Spiritual Reflection Room - basement of Hatch Library

You're invited to drop in and experience a meditation practice that is simple, powerful and judgment free.  Whether you are a beginner, experienced or just curious, this taste of meditation could be just right for you.

Mindfulness meditation meets us where we are, as we are, and allows us to cultivate friendliness and openness to what is actually happening in our lives.  Mindfulness practice has been shown to enhance concentration, emotional balance, memory, and physical well-being.

Leslie Smith Frank, adjunct professor, will guide a brief sitting practice, then facilitate talk and exploration.

Sponsored by Bay Path University Health and Wellness

For more information contact Leslie at lsmithfrank@baypath.edu

Carpe Diem Dash Tips

Fall Apple Picking near Longmeadow

Fall is finally here! There's a chill in the air, Halloween decorations are up, and so many seasonal activities are happening. You could give in to your inner child and find your way through a corn maze, pick your own fresh fruit, or just enjoy being outside. Check out these farms in the area and, since apple season is at its peak right now, pick one of these farms and go with a friend!

Rosedale Farms - hayrides, farm tours, and a corn maze. What more could you ask for? Oh yeah, tickets are only $12

Horse Listeners Orchard- take a walking tour around this huge farm, taste test their homemade apple butter and caramel apples, and pet some horses!

McCray's Farm- Mini golf? Check. Homemade ice cream? Check. Pumpkin picking? Check. Hayrides? Check. Haunted hayrides? Check. A FREE petting zoo? Check! The possibilities are endless at McCray's farm.

Mike's Maze - This huge corn maze hosts zombie nights, haunted mazes, they have a machine where you can shoot potatoes at things. The cost of admission is cheaper if you buy your tickets online.

Park Hill Orchard -  This orchard grows over 80 varieties of fruits, and includes a pick-your-own apples section! (Also, dogs are allowed on the sculpture trail so maybe you'll be able to pet some puppies!)

2015 Carpe Diem Dash Race Route

Bay Path University

5K Carpe Diem Dash

Race Route

RACE START: Bay Path University Main Entrance

Cross Longmeadow and run east on Greenacre

LEFT on Fairfield

RIGHT on Hopkins

RIGHT on Lynnwood

LEFT on Williams

LEFT on Grassy Gutter

LEFT on Bliss

LEFT on Cross

RIGHT on Hopkins Place

Cross Longmeadow Street

LEFT on Longmeadow Street sidewalk

RACE FINISH at top of Bay Path University Main Entrance

*There will be volunteers on the course directing you where to turn

**There will be water stations at the 1 and 2 mile markers

Balance: some inspiration for you

Sometimes it is easy to get caught up in work, school, and our busy schedules. 

It is time to return some balance in our lives. 

Get your daily dose of inspiration. 

Connect! Ever hear of FOMO?

FOMO?

This is the "fear of missing out." 

In this age of social media, it is easy to get caught up in everyone else's life. 

But is everyone really having more fun than you? 

Do not compare yourself to someone else's highlight reel. 

It is important to stay connected with others. But it is more important to stay connected with yourself. 

Here are ten simple things to do every day throughout the day to stay connected.

1.) The alarm goes off. Flash a smile. Today is a new day, start of on the right side of the bed.

2.) Once you're out of bed, stretch up to the ceiling, and down to the floor. Appreciate the space that you take up in the universe. 

3.) Floss. This intimate activity makes you spend an extra couple minutes on yourself, and is good for your health. 

4.) Give yourself a compliment. Don't leave the house without taking a look in the mirror and reminding yourself that, wow, you look fabulous today. 

5.) Sit up straight. Take a second to focus on your posture. You are awesome, and you should show it.

6.) That afternoon headache that is distracting you from work? It could be your body's way of telling you that you are dehydrated. Now would be a great time to have an extra glass of water instead of reaching for your caffeinated beverage. 

7.) Take a walk. If you can manage it, walk outside. 

8.) It's dinner time. Instead of rushing through your meal, chew slowly, and really try to taste your food. You deserve this wonderful meal. 

9.) You've had a long day. Take a minute to take three deep breaths and evaluate how your body is feeling.

10.) Take an inventory from your day. Reflect on three good things that happened in your life. 

Your life is awesome, no matter what any one else posts on instagram. 

Eat! Fill Up on Fruits and Veggies

EAT

Challenge yourself to fill half of your plate with a 

variety of fruits and veggies! 

Have a hard time getting your fruits and veggies in?

Consider trying this tips and tricks:

• Breakfast
• Make an omelet with a variety of vegetables such as peppers, spinach, zucchini, and broccoli
• Try our veggie egg muffins recipe
• Have a piece of fruit on hand to take on the run

• Lunch or Dinner
• Add spinach and cut veggies onto your sandwich
• Start your meal off with a salad - think lots of colors
• Purchase a pre-made salad packet (such as the Kale Superfood one) for a quick salad

• Snacks
• Have vegetables cut and ready to eat for a quick grab and go snack
• Grab some almond (or peanut) butter and dip an apple or banana in
• Dip some of your favorite cut veggies (such as broccoli, carrots, and peppers) into hummus

Worried about cost?  Check out this resource about smart shopping for fruits and veggies.

Sleep - Establish a Routine

Setting a bedtime routine can be extremely beneficial to your body. It lets your brain know that the day is coming to an end and it is time to go to sleep. Here are some things that you can try:

Go unplugged: An hour before bed, shut down all electronics. 

Stretch or try some relaxing yoga poses. 

Have a cup of decaf tea. 

Find a meditation or prayer that helps you to relax.

Before you know it, your body will adjust to the routine and help you to prepare to go to sleep each night. 

Aim to Move Your Body Daily

Leisure time exercise is a great way to move your body daily.

Once you begin to incorporate moving into your free time, you will forget that you are exercising in the first place! 

Go window shopping. Instead of browsing for hours on the internet and shopping online, take a stroll around the mall. 

Have a break at work? Take a walk and visit co-workers.

Tough day at work or school? Don't plop down on the couch for mindless TV, turn on the music and have a dance party. 

Got out of work early? Why don't you take time to clean your living space. Cleaning is a simple way work you a sweat. 

Exercising doesn't have to be a chore. Work it into your daily life by making simple changes and experience the benefits. 

Spring Rob's Terrific 20 - Day #20

Rob's Terrific 20 

Day #20 Friday, March 4th

Workout focus BICEPS

• EZ Curls Bar 3x10 
• Hammer Curls 3x10
• Alternate Curls 3x10
• Cardio - 30 minutes of your choice
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

EZ Curls Bar

1. Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad.
2. Rest you arms on the support pad with your triceps near the top and your elbows midway down the pad.
3. Grip the EZ curl bar with an underhand grip at shoulder width.
4. Curl the bar in towards your chin and upper chest in a single smooth arc. Hold for a count of one.
5. Lower the bar by extending your arms back to the starting position.
   Notes: This exercise is designed to isolate and focus attention on the biceps. Therefore, resistance is stronger at the start of each repetition. So when you begin each repetition, don’t “swing” your arms to move the weight.  By returning to the start position slowly, you are keeping tension on the bicep working it in both directions.   This exercise can also be performed a pair of dumbbells or using one arm at a time.

Hammer Curls

1. Stand straight holing a dumbbell in each hand with a neutral grip.
2. Keep your arms fully extended with your palms facing in to your sides.
3. Keep your elbows tucked in to your sides. This is the start position.
4. Keeping your upper arm stationary, exhale and curl the dumbbells up towards your shoulders.
5. Continue raising the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level.
6. Hold for a count of one and squeeze your biceps.
7. Return to the start position in a smooth movement, inhaling as you do so.
8. Repeat.
9. 
   
10. Note: There are many ways to perform this movement. Other examples include; sitting with or without back support, using alternating arms and also using a cable station’s lower pulley.

Alternate Curls

1. Set up an incline bench at 45 degrees.
2. Holding a dumbbell in each hand, sit on the bench, keeping your shoulders and back firmly against the back rest.
3. Put your arms down by your side with your palms facing in to your body.
4. Slowly curl your arms up, rotating your wrist outwards (thumbs pointing away from your body) until the dumbbell is level with your shoulders. (Your palms should be facing your shoulders)
5. Flex or squeeze your bicep at the top of the movement and hold for a count of one.
6. Slowly lower the dumbbells back to the start position, turning your palms back in to your body. Repeat.
7. 
   
8. Note: You can also perform this exercise using one arm at a time or by alternating your arms (Left, right, left, right…)

Spring Rob's Terrific 20 - Day #19 - Thurs. March 3rd

Rob's Terrific 20 

Day #19 Thursday,, March 3rd

Workout focus CHESTS

Push Up Series 

• Regular 2x10
• Claps 2x10
• Close Grip 2x10

• Rower x 20 minutes 
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Spring Rob's Terrific 20 - Day #18 - Wed, March 2nd

Rob's Terrific 20 

Day #18 Wednesday, March 2nd

Workout focus BACK

• Assisted Pull Ups x 25 total
• Bike 15 minutes
• Elliptical 15 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Assisted Pull Ups

1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
5. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
6. Repeat.
7. 
   
8. Note: By using a wide grip, your lats (Latimus dorsi) are doing most of the lift, rather than your biceps.
9. 
   
10. 
    
11. 
    
12. It doesn’t matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight.
13. 
    
14. 
    
15. 
    
16. You can use a partner or “spotter” to lift your legs slightly if you are a beginner or if you need help completing the last few repetitions of your set.

SpringRob's Terrific 20 - Day #17 - Tues, March 1st

Rob's Terrific 20 

Day #17 Tuesday, March 1st

Workout focus LEGS AND SHOULDERS

• Bodyweight Jump Squats 4x10
• Lunges 3x10
• Deltoid Push Ups 3x10
• Mountain Climbers x100
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Body Weight Jump Squats

1. Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
3. Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4. Keep your back straight at all times.
5. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
6. Pause for a count of one.
7. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads.
8. At the same time extend our arms out above you.
9. Land with your knees slightly bent to absorb the impact.
10. Repeat

Lunges

1. Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position.
2. Step forward with either leg in a long stride. Keep your other foot in place behind you.
3. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement.
4. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
5. Hold for a count of one.
6. Push down through your front heel and extend both knees to return to the start position.
7. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
8. Repeat.

Deltoid Push Up

Mountain Climbers

1. Place your hands flat on the floor, shoulder width apart.
2. Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor.
3. Your body should be in a straight line, with your weight supported on your hands and toes only.
4. Starting with either leg, flex your knee and hip at the same time to bring your knee up and under your hip. Your other leg should remain fully extended. This is the start position.
5. Using an explosive movement, reverse the position of your legs, by extending the bent leg back and simultaneously flexing the straight leg until it is in the startposition.
6. Continue alternating in this manner for the desire amount of time.

Spring Rob's Terrific 20 - Day #16 - Mon, February 29th

Rob's Terrific 20 

Day #16 Monday, February 29th

Workout focus TRICEPS

• Bench Dips 5x5
• Push Downs on Machine
• Jump Rope 10x30 seconds
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Bench Dips

1. Set up 2 flat benches opposite each other. They should be roughly the distance of your hips to the floor apart.
2. Stand with your back to one bench,facing the other, then crouch down placing your palms behind you on the edge of the bench. Your arms should be fully extended at shoulder width, with your fingers facing forward.
3. Place the heels of your feet on the other bench. Keep your legs fully extended.  This is the start position.
4. Slowly lower yourself down by bending your elbows,until they are at 90 degrees or slightly less. Hold for a count of one.
5. Return to the starting position by pushing yourself up using only your triceps to straighten your arms. Hold then repeat.

Push Downs

1. Set up a cable station with a straight bar on attached to the top pulley.
2. Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
3. Position your feet shoulder width apart,with knees slightly bent for stability.
4. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
5. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
6. Return to the start position moving your forearms only. Hold for a count of one then repeat.
7. 
   
8. Note: Do not move your elbows or swing your hips for momentum during this movement.

Spring Rob's Terrific 20 - Day #15- Fri, February 26th

Rob's Terrific 20 

Day #15 Friday, February 26th

Workout focus CHEST

• Push Ups 2x10 (2x4 with clap - be daring and try it if you are ready)
• Flys 3x10
• Rower x 12 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Push Up

1. Get into position by placing your hands flat on the floor, directly below your shoulders.
2. Extend your legs out behind you, with only your toes and balls of your feet touching the floor.
3. Hold your body up and keep your back straight by tightening your abdominal muscles.
4. Your neck and head should be bent slightly back.
5. Lower your chest towards the ground by bending your elbows until your chest is just above the ground or you feel a stretching of your chest and shoulders. Hold for a count of one.
6. Press upwards from your chest and shoulders, straightening your arms as you return to the starting position. Hold for a count of one.
7. Repeat.

Flys

1. Set up an incline bench at about 30 degrees.
2. Lie on the bench and hold a dumbbell in each hand with an overhand grip.
3. Make sure you keep your back flat and your shoulders pushed back
4. Turn your hands in so that your palms are facing each other, holding the dumbbells over your chest with your elbows slightly bent and pointing outwards. (As if you are hugging someone)
5. Lower the dumbbells out to the side of your shoulders, while keeping your elbows slightly bent in a smooth arcing motion.
6. Continue lowering them until you feel a stretch in your chest and shoulders. Pause for a count of one.
7. Bring the dumbbells back to the starting position in the same smooth arc with your elbows slightly bent until the dumbbells are nearly touching.
8. Repeat

Spring Rob's Terrific 20 - Day #14 - Thurs, February 25th

Rob's Terrific 20 

Day #14 Thursday, February 25th

Workout focus BACK

• Assisted Pull Ups 5x maximum reps (do as many reps as you can)
• Bent Over Row 3x10
• Bike x 20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Pull Ups (be sure to ask Rob about how to use the assisted pull up bands)

1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
5. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
6. Repeat.

Note: By using a wide grip, your lats (Latimus dorsi) are doing most of the lift, rather than your biceps.  It doesn’t matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight.  You can use a partner or “spotter” to lift your legs slightly if you are a beginner or if you need help completing the last few repetitions of your set.  As your strength increases, you can add weight by using a weight belt.

Bent Over Row

1. Stand tall with a tight core and flat back. Hold a pair of dumbbells at your side with an overhand grip. Bend slightly at the knees as you push your hips back. Keep your chest and head up. Upper body should be almost parallel with the floor.
2. With your elbows at a 60-degree angle, bring the dumbbells up. Pause when your upper arm is parallel with the floor. Contract the muscle then slowly return the dumbbells to the starting point.

Spring Rob's Terrific 20 - Day #13 - Wed, February 24th

Rob's Terrific 20 

Day #13 Wednesday, February 24th

Workout focus TRICEPS

• Close Grip Push Ups 4x10
• Treadmill x 20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Close Grip Push Ups

1. Position yourself on all fours on a mat.
2. Place your hands in front of you and shoulder-width apart.
3. Now bring your hands in towards the center until the tips of your index fingers and tips of your thumbs are touching. This creates a diamond shape between your hands. Your elbows and wrists should be in line with your chest.
4. With your fingers facing forwards, lift off your knees so that your body forms a straight line and just your hands and toes touch the floor.
5. Keep you pelvis straight and abs engaged and aim to keep a straight back throughout the movement.
6. Bend your elbows and lower your body towards the floor, aiming to touch your chest to the top of your hands. Pause briefly.
7. Return to the starting position by extending your elbows and lifting your body off the floor again.

Spring Rob's Terrific 20 - Day #12 - Tues, February 23rd

Rob's Terrific 20 

Day #12 Tuesday, February 23rd

Workout focus BICEPS + LEGS

• Romanian Deadlift 3x10
• Exercise Ball Hamstring Curls 4x10
• Elliptical x 15 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Romanian Deadlift

1. Standing tall with a tight core and flat back, hold a barbell or a pair of dumbbells in front of you. Hands should be slightly wider than shoulder-width.
2. Maintaining a tight core and flat back, bend your knees slightly and push your hips back. Keep your arms extended and the weight close to the body. Once you feel the contraction in the back of your legs, slowly return to the starting position.

Exercise Ball Hamstring Curls

1. Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball.
2. Use your feet to roll the ball away from you until your legs are fully extended and your ankles are on top of the ball. This is the start position.
3. Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor.
4. Bend your knees, so that the ball is pulled towards you and continue as far as is comfortable. Hold for a count of one.
5. Return to the starting position by extending your legs until they are straight.
6. Repeat.

Spring Rob's Terrific 20 - Day #11 - Mon, February 22nd

Rob's Terrific 20 

Day #11: Monday, February 22nd

Workout focus SHOULDERS

• Lateral Raises 3x10
• Front Raises 3x10
• Bike x 20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Lateral Raises

1. Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
2. Hold your arms fully extended by your side, with your palms facing in to your body.
3. Keep your elbows close to your sides. This is the start position.
4. Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
5. Hold for a count of one while squeezing your shoulder muscles.
6.  Return to the start position in a smooth controlled movement inhaling as you do so.
7. Repeat.

Frontal Raises

1. Stand straight holding a dumbbell in each hand with an overhand grip.
2. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left dumbbell out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the dumbbell until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. As you lower the left dumbbell, begin to lift the right dumbbell, duplicating the movement.
8. When both dumbbells have been raised and lowered in a cycle, that is one repetition.
9. Repeat.

Note: This exercise can be performed using both arms at the same time and also by substituting a barbell for the two dumbbells.

Spring Rob's Terrific 20 - Day #10 - Fri, February 19th

Rob's Terrific 20 

Day #10: Friday, February 19th

Workout focus SHOULDERS

• Tricep Pushdowns 4x10
• Overhead Press 3x10
• Treadmill x 20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Tricep Pushdowns

1. Set up a cable station with a straight bar on attached to the top pulley.
2. Grip the bar with an overhand grip,with your hands slightly less than shoulder width apart.
3. Position your feet shoulder width apart,with knees slightly bent for stability.
4. Pull the bar down until your forearms are parallel to the floor with your elbows close to your body and your wrists locked in a straight position. This is your staring point.
5. Moving only your forearms, push the bar down towards the floor until your arms are fully extended and you feel a stretch in your triceps. Hold for a count of one and squeeze your triceps.
6. Return to the start position moving your forearms only. Hold for a count of one then repeat.

Overhead Press

1. Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
2. Grip the barbell with an overhand grip.
3. Space your hands out so that your elbows are bent at 90 degrees.
4. Lift the bar to around shoulder level by extending your arms. This is the start position.
5. Inhaling, lower the bar to your shoulders slowly.
6. Hold for a count of one while squeezing your shoulder muscles.
7. Push the barbell back to the start position as you exhaling as you do so..
8. Repeat for the recommended amount of repetitions.

Spring Rob's Terrific 20 - Day #9 - Thur, February 18th

Rob's Terrific 20 

Day #9: Thursday, February 18th

Workout focus SHOULDERS

• Deltoid Push Ups
• Rob's Windmill 1x20, 1x30, 1x40
• Bikex20 minutes
• *After each exercise there are two numbers.  The first is the sets and the second is the reps.  For example: "Push Ups 3x10" means do 3 sets of 10 push ups with a break between each set - 10 push ups, break, 10 more, etc.

Here are some descriptions and images to help you complete the exercise.

*Information is from workoutlabs.com

Deltoid Push Ups

Push ups can be varied in lots of ways to concentrate on different muscle groups.

Today's workout focuses on the deltoids by adding the weight and pressure to primary focus on the "delts".

Rob's Windmill

1. Stand straight holding a 3lb yoga ball in each hand.
2. Hold the yoga balls in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
3. Raise the left yoga ball out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
4. Continue raising the yoga ball until you arm is a little above parallel to the floor. Exhale as you are raising the dumbbell.
5. Pause for a count of one.
6. Inhale and slowly lower the dumbbell to the start position.
7. Then raise each yoga ball out and upwards to your side, continuously moving from in from to more laterally.
8. Your third set is completely lateral
9. Repeat in each plane x20, 30, and 40 reps