RoadWaves

Great Ab workout

roadwaves — Wed, 19 Jan 2011 21:48:36 +0000

1. 90 degrees at the knees reach hands to heels
2. extend legs straight up and try to touch your toes
3. cross legs lay them down on the ground. Lye flat and crunch
4. Side plank Dip hips down ( straight arm is harder) dont forget the other side.
5. Feet flat on the floor. hands on chest or behind your head. Lift the upper body into a circle to the left then undo the circle and go back to the right. that is 1.

Try to complete all abs 30x. Its a killer. The side planks start with 15 on the left and 15 on the right or do 2 sets of 15. or 3 sets of 10.

BootCamp Today…..

roadwaves — Mon, 17 Jan 2011 14:08:41 +0000

1. Stairs or Jump Rope 5 min
2. Squat Lung Kick ups R and L Leg 50/50
3. Travel 1x push up 50 total
4. Squat leg tuck lift 50 total
5. Bridge single leg lift R leg and L leg each 50
6. Mt Climbers 50
7. Squat Side Leg lift 2 sets of 25 alternate legs
8. Side 1 arm push up 25 each side
9. 50 crunches
10. Side lung twish up. Think about picking up something and putting it on a shelf. Each side gets 25
11. Side Plank dips 25 each side
12. Wall Squat Leg lifts 25 each leg ( burn baby burn!!)
13. 50 more crunches
14. jump rope or stairs 5 min
15. cooldown.

Jeni’s House of Snow Pain

roadwaves — Wed, 12 Jan 2011 21:47:57 +0000

Snow got you down..
Here is what Boot camp is doing tonight. If you can’t get to RoadWaves try this at your house and let me know how you did!

Jump rope 5 min, or elliptical, or jog in place
1. Mt. Climbers sprint 1 min: 15 sec rest
2. Side tap lung 60 right and 60 left
3. Mt. climber sprint 1 min: 15 sec rest
4. Burpee stay down walk feet to the right push up( it’s a SIDE push up) then walk feet center, then left push up, back to center the up. repeat 15 times
5. seated and supported dips on a chair. 30X
Repeat this set 4 xs!
Great 30 min workout. Keep track of your timed mt. climbers try to do as many as you can
This is a great core workout… YOU DONT need a gym to do this workout. Just you and a clock. Good Luck!

Laurens Name of “Jeni’s House of Pain.”

roadwaves — Wed, 15 Dec 2010 13:00:11 +0000

Just finished a Killer Workout… Thought I would share:

Burpee to a Calf Raise or Free Throw 30X
Push up and Leg Lift 15 on each Leg
Raise the Leg behind you touch the floor and lift it 5X. Switch Legs. Repeat this 6 times
50 Crunches
Feet together Squat then Kick your right leg Feet together then Kick your left leg. Repeat this as 1 set 30X
Butt Down on a matt, hands behind you Lift Left leg tap butt down then lift Right Leg tape butt down. 30X
Diagonal Reverse lung to a front kick. Stay on the right side 30X then switch to the left 30X
Spiderman Push up. Right leg next to the Right elbow. Left leg is all the way back. Push up off the floor r leg 1X then switch legs push up with the left leg next to your left arm. 30 times each leg
Roll over on to your back. Split legs- reach up and touch the right leg- left leg is raised off the floor about 6 inches. Then switch so that the Right leg is 6 inches off the floor and touch the left leg. 30x each leg
Roll over on to your belly. Superman position. Now squeeze the shoulder blades together and straighten the arms back out. Arms do not touch the floor at all. 30X
Round Kicks. Standing up pretend there is a chair in front of you. Swing the leg from inside to outside over the pretend chair. Stay on one leg- 30x each leg
Finish up with 50 crunches. I did Diagonals to work the obliques. That is where you touch the left elbow to the right knee and then switch sides.

HA! That will get you started. Took me 30 min to do this workout…. how long will it take you?

Positives

roadwaves — Tue, 16 Nov 2010 07:20:04 +0000

I recently had a chat with a friend who is trying so hard to reach a personal business goal. They find themselves repeatedly banging their heads up against a wall and I finally interjected. At what point do you stop and see ALL the positives you have done. List them. Write them down.
Let us add this to what we do in life and seriously analyze what did you accomplish either with your training, personal life, friendships, and even work. Look at it. Not every boss, coach or family member is going to tell you,” Hey, you did a great job on this.” And many times it takes US, ourselves to acknowledge the GOOD we have done.
If you are being coached and you don’t get the 1 on 1 contact all the time -sometimes one really needs to stop and realize hey, I just busted my butt on that workout and kicked some (G rated) GRASS. You deserve to look at yourself and do a self-report. That is not conceded or self-absorbed to do it either.
As a business owner who do you think does my evaluation….. Ah….. I don’t get a person telling me daily, “That was a stellar workout you gave me today, Jeni and I really enjoyed the last 400 meter push.” “Thank you. “ The only feedback I get is the outcome of the athlete. Or if I prod a little bit on a 1 on 1 session.
I recently read an article about in general people are challenged at hearing compliments. Why is that? Do you think it is because we don’t view ourselves as worthy enough to deserve a compliment? Is it hard for us to say, Thank you when someone does give us a compliment? Think about this. Give yourself a compliment and start getting use to invited Positive energy into your life. One does not have to live by constant beatings either physically or mentally at work, home or in a workout. This is you. Treat you with respect. Live life with a gift of knowing you are treating yourself the way you would treat others. Do it… I dare you.
On a quick spiritual note. What do you suppose God would say to you when you choose to treat your body as a temple and to be faithful with it? Is being faithful complimenting his work? Hmmmm now that was deep huh.
Test…. list 10 things you have accomplished in the past month, it could be anything, Financially, spiritually, physically, emotionally, within your family, school, work, use it all. You might be surprised at how good you really are!

Learn Something New Everyday

roadwaves — Wed, 10 Nov 2010 14:20:54 +0000

That is a good saying. It has more meanings than you would think. You can give the Learning if you will or Take the Learning.

I had a wonderful experience today at GE Health Ahead. I was asked to come out and help with the circuit training for their new fitness facility. With carefull purchases, with the employees in mind, it is really hard to figure the scoop of how this facility will be utilized or if it will. It is so important to add fun and laughter to your workout. Well I got my fill today. I had young and old, athletic and formally known as athletics All males~!!! Most importantly they were all HAPPY to be there. Happy to Learn, Happy to be able to challenge their bodies and to be motivated. I loved every minute of it.

My lesson that I am passing on to you today…. Don’t forget to make a workout Fun, with laughter. Working out is not always GAME ON, BALLS TO THE WALL, take NO prisoner. Make the prisoner… laugh. Not only does time fly by… but it is way more fun!

And then it Clicked

roadwaves — Wed, 03 Nov 2010 02:22:30 +0000

I know that I have heard of self destructing thoughts and delusion
And in my head this is really nothing more than pure illusion
Yet to realize them, hear them and sense them… I will try my very best -And then hand it over to God so that I may rest.

Last Bit

roadwaves — Mon, 01 Nov 2010 15:13:35 +0000

Sphinx Run fest was absolutely amazing. The Greenville Track Club did a really good job organizing this event as they do every year. I loved the Expo. Great venues this year.

RoadWaves had….. 12 people in this event. I love watching the 5k all the way up to the marathon. Many of which were first timers. It is so exciting to watch someone reach their limit and push that much further. And No it is NOT because I have the nick name of the Jen-i-a-lator either. It is more because Men and Women learn that they CAN do anything they put their mind to. Running any distance is a challenge. And for some it is one of the hardest things they will ever test their bodies with. The best part is the finish. They did it. It wasnt a training plan, It wasn’t the shoes or the clothes, it wasnt the cheering that got them up that freakin hill, it was them! And they realize it when they cross the line… it was all them……

Very proud of the dedication, and inspiration and motivation these athletes all have within themselves! Congrats to you all. HUGS! Jeni ( Jen-I-a-Lator)

Flip Side

roadwaves — Fri, 29 Oct 2010 12:47:41 +0000

I have learned so much, every year that I go to the LiveStrong Challenge, about what makes me tick. This year had been a challenging year for me as far as scars are concerned. As I have many now. Melanoma and Skin Cancer consumes my body. It leaves me with constant reminders that I have cancer. Every time I look in the mirror I see a scar. I get embarrassed to show my skin, especially my legs, to the public because of the scarring. I don’t like the way it looks so as a result I don’t like to show it.

After this trip to Austin, I realized that many people with cancer face the same thing. Just at a different capacity. People that lose their hair don’t like to show their bald heads… (altho most of us think it is courageous to do so…) People that have had chemo don’t like to show their tears, or their hurt or the fact that they have lost their finger nails or blisters in their mouth. I am not alone in my fears about my body.

I have a member of RoadWaves that asked me the other day if I could turn back time would I have Kids, or would I have changed my lifestyle ( meaning not going to water polo games without sunscreen on). The answer to that is simple…. I have no regrets to my life. I would not be me. I had to think about this though. I believe I answered it differently when He asked me. I believe I said I would not have had kids, and that I would have worn sunscreen. But after thinking about it… would I change it…. No because I have learned so much about me, and I am ME because of the experiences that I have had in life. My kids would not be such awesome gifts to this world if I had not experienced life in this capacity. I would not have my Husband. So I will flip my answer and reply No…. I would not turn back time and change it.

Inevitably, I don’t have control over reversal. I love my life that God has given me. I don’t Like having Cancer, but I am BLESSED. Blessed because I can share my story with others and that I am vulnerable at times. There are days that I don’t like my body just like everyone else. There are days that I want to hide behind clothes and not come out. I am human. I like being human and I like feeling. I am not saying I like being depressed, or feeling sorry for myself, I just realized how much cancer can SUCK the life out of you. You go numb, you forget to live, you forget that you CANcer Vive with the right attitude….. Because the one thing I do have control over is not my scars or where it will strike me next… it is how I FEEL inside about CANcer. Flip it see if it helps….. just thought I would share the flip side with you today. Do not be afriad to Live. Do not be afraid to Feel. Do not be afraid to Fail.

“Thunder is good, Thunder is impressive; but it is the Lightning that does all the work!”

Mark Twain

cancer and the challenge

roadwaves — Sun, 16 May 2010 01:57:21 +0000

Cancer can take away all of my physical abilities. It cannot touch my mind, it cannot touch my heart, and it cannot touch my soul.

Join me in my fight to beating this nasty thing we all fear. Cancer. I am trying to raise $20,000 for cancer research. Amazing thing is…. I have probably already spent $100,000 for my cancer. My Cancer is skin cancer. For my friends it is Liver, Breast, Prostate, Brain, Ovaries, Lung and there are more and for my child…. it is also skin. Ridiculous it is like a terrorist invading my world. It can affect my physical body my families hearts, my friends hearts and I will NOT allow it to affect mine. Help me to win. Help me to find a cure for My Cancer. Skin Cancer. After 150 surgeries, I am a mom, and a wife. I am not out to be a super hero. I am out to do, all that I can, to show my kids that there Mom is fighting for them too. Cancer…. you be messin with the Wrong Chick! Here is the link if you are willing to help me in this fight.

https://secure.p3ride.org/donate/index.php?eid=4

Put this in your browser. Then when the website comes up find where it says general donation, find Jeni Schumacher. Help me to raise awareness and funds for a cure. RoadWaves and Jeni are making their donation for this as well. I would really like to reach $20,000. Let me explain why…. $5,000 for me and my ride, $5,000 for the life it took of my Father’s ( skin cancer), $5,000 for the life it took of my Mother’s Dad (skin cancer) and now $5,000 for my daughter- who one day I hope will not be wearing my shoes! She may have had 1 removed but I am going to fight with all that I can to make sure she is not going to be put through 150!!

On this website you can learn all about the Challenge to Conquer Cancer and how we are choosing to raise awareness and funds for not only our local hospital (which I visit regularly)

I can’t fight this without the support of my family and friends. I will not allow cancer to define who I am as person. That is truly the only thing I have control over. God has the rest. So please consider helping me in my quest and goal and making a a contribution. ALL donations are worth a thousand thank you’s!

Thanks, and God Bless,

Jeni