Archive for April 8th, 2013

April 8, 2013

My Sister—A Love Letter

Paige in Granbury

Happy Monday, friends! This is Brooke, and I would love to shine some light on a beautiful thing called a sister. My sister and I stole away this last weekend for a sister weekend, just she and I—no husbands, kids, or pets. And it was lovely! We had more real conversations than I can remember recently, we enjoyed having absolutely no agenda, and we blissfully watched movies in bed while devouring pizza–heavenly!! I’ve been blessed beyond measure in my life, and one of my first blessings was my sister, Paige. She came along when I was 3 years old. I still remember the great ceremony of being allowed to hold her for the first time, sitting responsible and still on the olive-green couch so beloved in the 1970’s (why beloved, I’m not sure). My mother’s long, elegant fingers settling her on my lap, the cloud of white fabric and lace that surrounded . . . my sister. First breathed with a hushed reverence, the magic of this word has never gone away.

sister in the mirror

I’m the older sister, and I quite like this, although nothing about it was of my own doing. But if you have siblings, you’ll probably understand this next part—growing up, I always felt smugly superior for having been born first. Really?!? But when you are young and powerless, you grasp at the only straws you have. The world could fall to pieces, but in the end, I would always be older. Nothing could ever change that. There is a reassuring permanence to this. I LOVE being the older sister. And I love having a little sister, someone who is mine alone. Our lives are knitted together and always have been. Our shared moments are like opposite sides of a kaleidoscope, the events are the same but their colors are refracted differently for each of us.

You know how time felt when you were young, waiting for life to pass so you can grow up and do whatever grown-ups do? It felt like forever, and we would play for what amounted to days upon days of making sure our Barbies had the most creative (imaginary) split-level houses and happy families. Every time I had a good idea for something, Paige wanted it too. Every time I did something, she had to do it too. Maddening! But this tediousness was quickly lost in the joy of having a constant playmate. Someone to tickle my back on car trips, to play card families with, to wake me up in the middle of the night to tell me about the man standing at the end of her bed (in our shared room—eeek!).

sister a little bit of childhood

Then we grew up a bit, each struggling to find our own way to who we really were. Arguments became frequent and unreasonable. I remember there was much bitterness and resentment as we each fought to always be right. We were teenagers after all. Then I left for college, and my world opened up. For me, our relationship changed after I heard a story my freshman year at college about someone’s little sister having been killed in an accident. How awful not to be able to take back all the hurtful things you’ve said. How devastating for someone you loved so much not to know just how much they meant to you. If you are at odds with a loved one, the quickest way to turn your heart is to imagine not having more time together. It feels terrible but it works, for me at least. It keeps you from saying things you’ll regret and helps your spirit stay soft and kind. Coming back from school after this realization and being the first one to forgive in an argument was hard to do. The words jagged in my throat. But after that initial step, some time passed, and we grew closer again. She softened, or maybe my thoughts of her softened, and we both grew up. We became more alike, and I recognized my truest playmate and partner in crime from long ago.

cute B and P BB

These days, my gorgeous Paige has her own beautiful family—a loving husband, 2 wonderful daughters, and lots of animals. She’s smart, strong, kind, compassionate, funny, and silly. In short, exactly who I strive to be. She’s an amazing mother, a lovely wife, a cherished friend and daughter, and a deeply beloved sister. And she’s still all mine.

May each of you be lucky enough to share your life with a sister, even if you didn’t come from the same nest.

Much love, Brooke

April 8, 2013

TRX TIME!

Try something new

Try something new

If you are looking for a new way to take your fitness to a whole new level, then let me introduce you to the TRX suspension training system. This one piece of equipment will work your entire body!

What is TRX suspension training? It is a different approach to strength training that uses a system of ropes that allows you to use your own body weight. It was designed by a former Navy seal that needed to stay in top shape with the limited resources he had. Since then, TRX has been taking the fitness industry by storm.

What does TRX do? It is a type of training that uses your own body weight and gravity to help build strength, balance, flexibility, and coordination.

To learn more about this type of training, please go to www.trxtraining.com

Here is a video of me showing you how to do a TRX knee tuck or knee crunch: http://www.youtube.com/watch?v=BGKfR4ArFjU

*Please ask your doctor before beginning any exercise program.

 

TRX SUSPENSION TRAINING SYSTEM

TRX SUSPENSION TRAINING SYSTEM

Day 1: TRX Back/Chest

Day 2: TRX Legs

Day 3: TRX Abs/Cardio

Day 4: TRX Bi’s/tri’s/shoulders

Day 5: TRX Abs/Cardio

Day 6: Rest, Yoga, or cardio

Day 7: Rest, Yoga, or cardio

 

Beginners: 2 sets of 10 reps

Intermediate: 3 sets of 15 reps

Advanced: 4 sets of 15-20 reps

 

 

DAY 1: TRX BACK/CHEST

Warm up on arrow machine for 10 minutes

TRX Back rows: http://www.youtube.com/watch?v=azYwzqnIm2o

TRX pushups with hands in handle: http://www.youtube.com/watch?v=b4fUS7yITAw

2 minute jump rope

TRX pull ups: http://www.youtube.com/watch?v=fAQwN4t-2JI

TRX Atomic pushups: http://www.youtube.com/watch?v=yiha6FrvGXY

2 minute jump rope

TRX chest fly: http://www.youtube.com/watch?v=xpsTGTKyn8A

TRX back fly: http://www.youtube.com/watch?v=8ERsGsC6UKI

2 minute jump rope

 

 

DAY 2: TRX LEGS

10-15 minute cardio warm up is essential for legs!

TRX Squats:  http://www.youtube.com/watch?v=ItR1vcQA5Qo

TRX lunges: http://www.youtube.com/watch?v=7NCXjmDKni0

2 minute jump rope

TRX jump squats: http://www.youtube.com/watch?v=E6FoVLcixnQ

TRX power jump lunges: http://www.youtube.com/watch?v=E6FoVLcixnQ

2 minute jump rope

TRX leg extension:  http://www.youtube.com/watch?v=jGAQg5omEok

TRX hamstring curls:  http://www.youtube.com/watch?v=AEqnr2l-e4Y

TRX calves : http://www.youtube.com/watch?v=duXW4GDTRDA

2 minute jump rope

 

 

DAY 3: TRX ABS/CARDIO

Suspended crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pike: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pendulum: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing body crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing oblique twist: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended oblique crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended alternating crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Repeat from top

 

CARDIO:

45 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, or even outside ect.. For example: Elliptical intervals- 10 minute warm up. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. Please do 20 HIIT intervals. It should look like this…

 

10 minute warm up pedaling

10 minute increase the resistance to make it harder for 10 minutes

Now full on pedal hard as you can for 30 seconds #1

Slow down pedaling until you catch your breath for 60-90 seconds

Pedal for 30 seconds #2

Slow down pedaling for 60-90 seconds

Pedal for 30 seconds #3

Do this until you have completed 15-20 thirty second sprints then end with a 5 min cool down

 

 

DAY 4: TRX BI’S/TRI’S/DELTS

Warm up on row machine for 10 minutes.

TRX bicep curls: http://www.youtube.com/watch?v=t-JUBe6oqvE

TRX tricep extensions: http://www.youtube.com/watch?v=dqdJDG2qrjQ

TRX shoulders “I” form (watch video):  http://www.youtube.com/watch?v=dqdJDG2qrjQ

2 minute jump rope

TRX 1 arm bicep curl: http://www.youtube.com/watch?v=skGTbWNXtOQ

TRX 1 arm tricep extension: http://www.youtube.com/watch?v=m7eZ6fvro3E

TRX shoulders “Y” form: http://www.youtube.com/watch?v=dqdJDG2qrjQ

2 minute jump rope

 

 

DAY 5: TRX ABS/CARDIO

 

4 sets/10-15 reps (please watch this entire video)

Suspended crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pike: http://www.youtube.com/watch?v=SBrBjpOa5rc

Pendulum: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing body crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Standing oblique twist: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended oblique crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Suspended alternating crunch: http://www.youtube.com/watch?v=SBrBjpOa5rc

Repeat from top

 

 

CARDIO:

45 minutes of HIIT-Pick one cardio machine of choice like elliptical, bike, treadmill, stair mill, ect.. For example: Elliptical intervals- 10 minute warm up. Then start your intervals, 30 seconds full on hard as you can, slow down and pedal slow as you rest for 60-90 seconds. Please do 20 HIIT intervals. It should look like this…

 

10 minute warm up pedaling

10 minute increase the resistance to make it harder for 10 minutes

Now full on pedal hard as you can for 30 seconds #1

Slow down pedaling until you catch your breath for 60-90 seconds

Pedal for 30 seconds #2

Slow down pedaling for 60-90 seconds

Pedal for 30 seconds #3

Do this until you have completed 20 thirty second sprints then end with a 5 min cool down

DAY 6: REST, YOGA, or CARDIO

DAY 7: REST or YOGA

Want some motivation? Here is my friend and TRX master trainer, Jody Morgan, showing you some of his advanced TRX skills! http://www.youtube.com/watch?v=vVTqWwUR-Vc

Have a great workout week!

Marzia Prince