So you guys like birthday-palooza week, huh?
Of course you do – my readers are smart.
Obviously. As you are HERE.
Today, we have a workout and a giveaway. I have to make you do some work for the giveaway, so we’ll do Tuesday Trainer FIRST!
The theme for this week’s Tuesday Trainer is REACTIVE TRAINING!
What IS Reactive Training?
Reactive Training: Exercises that use QUICK, POWERFUL movements involving an eccentric contraction immediately followed by an explosive concentric contraction. – NASM
Why should I do Reactive Training (RT)?
No matter the population or the activity, one’s ability to react and generate force quickly is crucial to overall function and safety during movement. Reactive/power training can enhance one’s ability to stabilize while moving, slow down and/or stop, and produce forces at speeds that are functionally applicable to the tasks at hand. – NASM
Essentially, when we train for power and agility, we build up our muscles (and muscle memory) to perform powerfully and with speed OUTSIDE of the gym! This is functional fitness. Being able to quickly catch a falling toddler. Or sprint after a runaway cart at the grocery store.
And if you take my Bootcamp classes, this is why we flip tires. Explosive, power movements are huge calorie burners!!!
How often should I train for Power?
No more than 3 times per week on non-consecutive days! Your CNS needs that amount of time to rest between explosive workouts! For program design, you can either create an entire RT workout, or simply add one or two reactive exercises into your strength training regimen.
Who should do Reactive Training?
Anyone. But there is a systematic approach to Reactive Training (RT). I wouldn’t train a 65 year old woman the same as a 25 year old male athlete. Both NEED Reactive Training, but in different ways. There are various exercise progressions that have to be made, first starting with stabilization for RT and slowly moving to Power RT.
The Workout
**Disclaimer – Perform this workout at your own risk! Do not attempt any of the exercises if you are unfamiliar with the proper technique. Doing so may result in injury. Use your best judgment.**
The Moves
Squat with Medicine Ball Throw – ME
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Jump Lunges – Kristin, eathealthybehappylivewell
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Explosive RB Push Press – Tamara, fitknitchick
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“Froggies” – Plank to Frog Jump – Lindsay, cottercrunch
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Lateral Jump Lunges – Bonnie, lifetothefull
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Squat Jumps – Becki, fightingforwellness (first TT – give her a warm welcome!)
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A special thanks to everyone who submitted!! Come back Thursday for next week’s theme!
Birthday-Palooza GIVEAWAY TIME!!
For today’s giveaway, I’m featuring a company that holds such a dear spot in my heart. CHOBANI.
As most of you know, Chobani was the OFFICIAL sponsor of the Blend 2012, so I had the (great) pleasure of working very closely with them to orchestrate that event. But did you know that Chobani was actually MY first giveaway win? And did you know that THAT giveaway win was a great catalyst in me starting this blog?
Quick story: A little over a year ago, Janetha hosted a Chobani giveaway and I won!
The crappy picture (with a flash, I might add) that I took of my winnings.
It was during this process (of giving her my address and such) that Janetha and I began our friendship (something I cherish!). It was also during this time that I fell in love with Chobani!
My kids are Chobani Champions models. Chobani sends me fun stuff. The Chobani team makes a point of getting to know you. I love them.
I could go on and on, but basically, I (heart) Chobani!
Chobani loves me back and they’re giving away TWO prize packs to prove it.
TWO winners will receive a CUSTOM case of Chobani + some Chobani Champions! Cool beans!
Giveaway runs through Friday night – winners announced Saturday! Best of luck, friends!
splendid…lindsay
Oh I’m such a fan! My favorite is the plain.
Cannot believe how much I love cho. Sooooooooo much better than the other stuff out there. Pineapple is the best with apple cinnamon a close second for me!
Black Cherry!
cho cho cho!! I neeeeed more in my life!!!!
PINEAPPLE!!
PINEAPPLE!!!
Plain Chobani is excellent!
My favorite Chobani flavor is Blood Orange!
Greek plain is really nice!
I love blood orange chobani!
And my favorite flavor lately is the blood orange – SO GOOD!
I love Chobani! Such an awesome company and so into the community. It’s definitely refreshing. :)
I love love love honey!
I usually do the plain and add a crap-TON of my own add ins, but I have to say I have a soft spot in my heart for the Passionfruit…love the crunch of the seeds! :)
PS, yay for the Cho bringing bloggers together! Where would we have been without them for Blend 2012?! :D
Blood Orange without a doubt! I haven’t tried pineapple, but it’s going on my grocery list!
In my quest to get my boyfriend to eat healthier, I have gotten him addicted to Chobani, so this would be an amazing giveaway to win for the both of us!!
Oh my gosh, ME TOO! Now he eats it for breakfast almost every day! :)
I love the plain Chobani because it’s lower in sugar!
Pineapple!!!!!!
my absolute favorite chobani flavor is pineapple, although they are all delicious!
I’ve never had Chobani before!! Its a slight problem I’m thinking!
Love Chobani!!
I really love Chobani Passion Fruit. And Happy Birthday to you Lindsay!
My fave Chobani flavor is Passion Fruit! Unbelievable yogurt!
i’m hooked on chobani too! i am loving their newest flavors, especially apple cinnamon & blood orange!
love their lemon!
I love plain with chunky nut butter mixed it! Oh yes! but I love taking the singles of apple cinnamon when I’m on the go, those are delicious! You really can’t go wrong with any flavors ;)
I love chobani! It’s prefect for breakfast, dessert, or just an afternoon snack!
Pineapple! I just started eating chobani (hated yogurt until I tried Chobani!!!!) I am hooked!
I love chobani…especially pineapple and mango!
Vanilla is my favorite
My favorite chobani flavor is strawberry-banana! I love the taste and creaminess :D
What a great workout! I love those lateral jump lunges… I may need to add those to my exercise routine. As for Chobani, YUM! I love all the flavors I’ve tried so far. I’ve never tried apple cinnamon, though. I think I’m missing out!
I love Chobani! I get the non fat plain and spruce it up with my own goodies :)
I LOVE CHO!!! I seriously hid a few so my husband wouldn’t eat them all. Right now my fav is apple cinnamon.. mmmm
I love plain chobani and then adding my own mix ins.
Blueberry is my favorite so far!
Chobani pineapple = crack. So deliciousss! I’ve been wanting to try the Chobani Champions for the chocolate kind….29 year olds are still considered kids, right?! :)
Happy Birthday Lindsay’s List!
I love the dressing up the Plain with PB2, cocoa powder, or fruit and granola!
I love their strawberry flavor the most!
I love to eat my kids’ Chobani with the chocolate chunks mixed in, but don’t tell them!
Ha — love the “blow schtuff up” theme.
PS fav flavor is apple cinnamon! and maybe pineapple. Or maybe … all of them.
Right now Blood Orange; but I saw on instagram that they are releasing a chocolate chunk flavor soon! I’m so excited(:
Chobani is just fantastic! Blood orange and pineapple are my favorites. I buy the Chobani Champions for my kiddos but they usually end up trying to eat my favs in addition to their honey banana!
I love the strawberry banana flavor for me and the honey-nana to give to my honey in his lunches :)
I just discovered the vanilla with chocolate chips and I love it! But then again, I love all Chobani :)
Strawberry is my favorite!!
The blueberry chobani is delicious and tastes like dessert!
I am obsessed with the Blueberry flavor!
I love the pineapple flavor – yum yum!!
I love plain Chobani, because it’s SO versatile! We don’t even use sour cream anymore at our house. EVER! :)
Sarah
I am partial to plain, because I can add anything to it and make it a party in my mouth…
My favorite is the Chobani apple cinnamon! It makes me feel like I’m chowing down on apple pie whenever I’m lucky enough to find it. :)
My favorite Chobani flavor is the apple cinnamon! It makes me feel like I’m eating apple pie whenever I am lucky enough to find them. :)
My favorite Chobani flavor changes weekly (seriously, it’s weird). Right now, I can’t get enough pineapple!
Fave Chobani flavor…plain! Boring you say?! No way! I love how you can sub the plain Chobani for almost any fatty ingredient to make a healthier option!
Love Chobani! Blood Orange is the best!
Favorite chobani flavor is hard! I’d have to say, the apple cinnamon or lemon!
I love the mango chobani!
My favorite is apple cinnamon or strawberry banana!
MM! Chobani! A staple in our house! My favorite is the pomegranate!
That’s not a fair question. My favorite flavor is passionfruit. So refreshing in the summer and I like the little crackle of the passionfruit seeds!
my favorite chobani flavor? tough question! i would say the pineapple or the apple cinnamon. i have yet to find one that i don’t like though! :)
I love all of the flavors!! But my new favorite is pineapple……soooo good!
I need to win this contest, since I’ve never, ever tried Chobani!
I haven’t seen it in the grocery stores I shop at, but since Bonnie says it’s in Canada, I shall have to broaden my search!
Thanks for the fun workout! (Sorry for the crappy lighting in my video; no time to re-do it this week!)
Plain or pineapple
My favorite flavor is on the newer end …apple and cinnamon! To me it tastes just like apple pie with vanilla ice cream!
There’s always Strawberry Banana Chobani in our fridge!
I love this company! But I’ve only had them once in the States as they are in Canada but not Calgary, so I’d love to win this giveaway! Thanks for sharing the goodness, Linds. ;)
Fun TT! Will have to look through this explosive set later! :D
Chobani is definitely my favorite. Apple cinnamon is my go to flavor but I haven’t had one that I didn’t like!
Great job to all the trainers today. I had a great move to film but was out all evening :-(. Next time! I swear!
I absolutely love blueberry and pineapple!
Love Chobani :) Esp. the lemon and plain flavors!
Love the froggies! Or I called them plank thrusts – but either way, they’re awesome! And froggies is more fun :)
I love the strawberry banana-simple, and so creamy bc it’s 2%!!
The plain is actually my favorite! I love to add my own mix-ins :D
right now i’m digging the plain because i can make it in to yummy salad dressing
Yay for Chobani and for all of these awesome moves! Boo for me not being organized enough to get my TT video on. I had good intentions…does that count?
I LOVE the apple cinnamon flavor!
I love 2% plain. LOVE LOVE LOVE it! On some Tuesdays I also buy a Blood Orange from the local gas station if I have to get gas (i teach spin in the morning – perfect before class fuel). Plain is my very favorite though!
Great workout Lindsay!
2% Pineapple is my FAVORITE – so much more decadent than fat free. :)
My favorite – the pineapple (probably the first flavor I tried, too).
Favorite flavor, right now, Raspberry…changes every week! :)
I’ve never tried Chobani but it sounds good. :-) I’m writing it on my shopping list for my next trip. :-)
I can’t believe there is now a video of me on the internet. :-) Yay, Tuesday Trainer!
And of course, yay Chobani! I love the plain so I can mix in fresh organic berries, but I also love the pomegranate (it was actually the first flavor I ever tried). So delicious!
Strawberry Banana…oh man that flavor combination makes me one happy girl!
It’s a tie between Chobani’s 0% Lemon flavor and Chobani’s 0% Blueberry flavor! So I think they should make a Blueberry-Lemon flavor! LOL! :)
I love the pomegranate chobani!
Anxious to try chobani champions. I love the apple cinnamon flavor of chobani!
My absolute favorite Chobani flavor is the 2% strawberry banana – it’s so creamy and tastes like dessert! I’m was never a huge yogurt fan, but this flavor (and most other Chobani flavors!) has really made me enjoy it!
My son also loves the Chobani Champions – his favorite is the Honey ‘nana!
I love Chobani too!! I love raspberry, and lemon, and apple cinnamon, and peach… :)
oh, favorite flavor- peach probably
i heart chobani as well :)
So hard to pick one flavor but I love the blood orange, plain, or straight strawberry/blueberry! Told you I couldn’t choose just one
I have to say the plain is my favorite overall because it’s so versatile. But I do love the passion fruit flavor as well.
I have actually never tried chobani so I don’t have a favorite flavor yet, I hope that changes.
I don’t have a fave since I’ve never tried chobani, so that’s why I’d LOVE to win this!
peach is my favorite!!! And Chobani is AMAZING! They hosted a blogger dinner here in Chicago just for fun!
i love classic plain and the apple cinnamon and mango is wonderful as well.. actually.. i love all the flavors. haha
I love Chobani! Those guys rock. :)
My favorite thing to do is get the plain and add my on mix-ins like peanut flour, cinnamon, and apples.
Hey! Congrats on the birthday by the way. That’s awesome! I’ve loved reading your blog. Anyways, I love the plain 0% but the Blood Orange is ridiculously good as well.
I love mango and pomegranate! And plain with fruit :) I guess I can’t pick just one favorite :)
Blood Orange is my favorite!
My favorite is the blueberry flavor as it has real blueberries too!
I love the plain original 0% because I add my own fresh or frozen fruit to it for natural sweetness! I also like to use it as a mayo sub on my sandwiches or a sour cream substitute too! Thank you so much!
I love strawberry banana! (:
I love chobani as well-I even buy chobani champions for kids:)
i heart chobani for that exact same reason, and then some!
your kiddos make perfect chobaniacs. :-)