Blog Posts

For this weekend only, the White Bear Lake Life Spa is offering 40% off product purchases! Simply come in and receive $100 in services with our amazing staff and you'll get a great deal off Murad, Jane Iredale, OPI, and Phytomer! Call for an appointment.

*Offer excludes Aveda products, not valid on sale items or with any other offers, good through August 1, 2010*

Our biggest myEVENT ever kicks off August 7! Join us for a 90-day challenge and receive the tools you need to reach your weight loss goal – including customized strength and cardio plans, a Nutrition eBook and more. Then the countdown begins. Participants with the greatest percentage of weight loss by club will receive myLT Buck$ and the opportunity to win amazing national prizes. Learn more here.
 
Event may vary by location; see your club’s Activity Center desk for start time and details.

Here was our workout for Wed. morning...enjoy

Warm up
•	4 x 100yd Freestyle Swim (kick every 4th 25yd), rest 0:20 / 100yd
	Freestyle swim for 75yd then kick with arms in a streamlined position for 25yd.
Build up
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	4 x 25yd Freestyle Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Swim, rest 0:10 / 25yd
•	4 x 25yd Backstroke Kick, rest 0:10 / 25yd
	Kick on your back with arms held loosely by your side.
Core
•	4 x 100yd Freestyle Swim, leave on 02:15 / 100yd
	Freestyle  swim, starting every 100yd set on the defined time period. The  departure time combines your swimming target time and rest time, so the  faster you go the more rest you will have. Conversely, the slower you  swim, the less rest time you will have.
•	4 x 100yd Freestyle Swim, leave on 02:10 / 100yd
	Freestyle  swim, starting every 100yd set on the defined time period. The  departure time combines your swimming target time and rest time, so the  faster you go the more rest you will have. Conversely, the slower you  swim, the less rest time you will have.
•	8 x 50yd Freestyle Swim, leave on 01:08 / 50yd
	Freestyle  swim, starting every 50yd set on the defined time period. The departure  time combines your swimming target time and rest time, so the faster  you go the more rest you will have. Conversely, the slower you swim, the  less rest time you will have.
Warm down
•	2 x 100yd Easy Any Stroke, rest 0:20 / 100yd
	Swim your choice of stroke, at a slow, relaxed pace.

On Thursday I swam with the Masters group at Lifetime and we had a great workout...here it is

Warm-up

200 Swim

200 Kick

300 Pull

300 Swim

Main Set

9 x 100 (In sets of 3-a) cruse pace plus a bit; b) cruse pace; c) cruse pace minus a bit.  For example 1:35; 1:30; 1:25 three times through)

9 x 50 same as 100s

9 x 25 same as 100s

25 EZ recovery

100 IM just for fun

Cool Down

100 EZ

2800 Yds. Total

Ran to the gym this morning and did 8x20/10 intervals on the treadmill this morning @6%, 8.4 mph.  Then did a hill interval and ran home.  Cold water bath and stretching after.  Massage later on to help body get ready for triathlon Sunday....

OK gang, you've asked for it so here it is.  This is a link to the set that we rode to on Monday morning.  Maybe you missed class (shame on you) but you'd like to get a ride in with some of the tunes I was spinning.  Well here's your chance.  Below is a link to my iTunes mix.  I'm still working on things and if you don't see every song, it was because I might not have bought the song from iTunes originally.  But most of them are there and I probably won't put my cool down in as that is a separate set altogether.  Any way, I'd love your feed back, and if anyone else wants to know what that song was, tell them to log in to MyLT and find it here on my blog...just another way we can connect with you!!!

(You will get a window asking what program you want to open the page with...select iTunes.  To make it back to this page, after you close the mix, you'll have to use the back button on your browser.)

Cheers,

Topher

Click here for  Cycle music from Monday 7/26-Aerobic Endurance

Our group will be attending the following Marathons

San Antonio, Las Vegas, Dallas, Houston (has several)

New Orleans etc.

Come join us - this Saturday, July 31st, we will do a timed

run to help us guide you in your training.

The run club meets Tues & Thurs @ 7 pm and

Saturday early mornings

Registration - $120.00

Tues, Thurs, Sat runs

Trainer support

T-shirt

Speedwork, Hill training

Weekly news & education

Seminars

Social Activities

For information call Marcia @ 713-703-4595

The Run Club meets every Thursday at 7am sharp.  Our runs are between 3 to 5 miles and all levels are welcome.  Please contact Jessica Peacock, Run Club Lead, for more information.

We look forward to having you join our team!

jpeacock@lifetimefitness.com

Hello friends,

One of my recent blog posts got me allot of comments at the club. It was the one talking about how we as a country care for our children’s health. Well this will be an important follow to that. The bottom line is childhood obesity has become a very real challenge in our great country. So many adults don’t know how to eat well themselves so these poor nutrition habits are being passed on to our children and the results are scary. Never before in the history of the world has a country had so many obese children and it gets worse every single year. With that said a trainer friend of mine recently sent out this video link from the “TED” awards and the winner  was a British Chef that has made a name for himself in the US and Europe for his crusade for the nutritional health of our children. This link is his acceptance speech for this award he won and it is as powerful a message as you could hear on this topic.

Take the time to listen to this outstanding talk and more importantly, act on his challenge!! You could change the life of every child you come in contact with and that is a cause well worth pursuing.

http://www.youtube.com/watch?v=go_QOzc79Uc

Do not hesitate to call or email me with questions, and take this link and pass it on! Everyone that has a child in their life they care about should see this.

Till I have the chance to talk to you again, LIVE WELL!!!

Pat