We didn't have a game last week, so we had ample time to get some good fitness in this weekend!  Here are some suggestions from Angie:

Countdown Pushups and Sprints:
Since we all know how much Angie likes to do push ups, one thing that she does is do 10 pushups, then sprints from one telephone pole to another (or whatever distance you may choose).  Then 9 pushups and sprint back.  Countdown all the way to 0, sprinting between.  If you don't like pushups, then you are more than welcome to substitute the pushups with anything else - burpees (as we learned last night that's a very good replication of what we do in games), squats, etc...

Jump Rope:
You can jump rope for 1 minute straight, then switch between squats, pushups, situps, burpees, tuck jumps, etc... for another minute.  You can choose the length of time, but make it efficient and useful.  This is just a quick one you can do to get the blood moving when you wake up or between activities for you busy lives.

Enjoy!
Nevada and Angie

Yeah yeah, I know, this week's is a little late and I'm sure fitness is the LAST thing on your mind if you feel any thing like I do. Either way, you can get your fitness dose. This week you can thank Pecker as this is her fitness pain, and since I like some of the sets, we will probably do them at practice some day :). Enjoy!

Pecker's Pain:
1 min of burpees
30 sec rest 
1 min of walking lunges
30 sec. rest
1 min of pushups - all the way down, chest on the ground and hands off the ground.  Then back up engaging the core so there isn't bad back arching.  If necessary, drop to your knees to keep a better position but start on your toes!
30 sec rest

1 min of mt. climbers
30 sec rest
1 min in the plank position
30 sec rest
1 min of squats
30 sec rest

1 min of fast feet, drop to the ground and get back up and continue fast feet...repeat.  
30 sec rest
1 min of pushups (twice, I know right?)  
30 sec rest
1 min of abs (any type of ab exercise, include multiple exercises)
rest however long you want to, drink water and eat a light snack.  

If you don't know what something is, you should be able to find descriptions/videos online, or you can as me, Angie, or Pecker.

Be sure to take a little time to stretch, especially after the game today.

 Great work to everyone who played today!

Cheers,NV and Angie

We are always telling the women that they should be working on fitness on your their own, so we (the captains) have decided to be a little more helpful with this.  Angie and I will be sharing fitness ideas that everyone can do at home. Since not everyone has 3 hours to work out a day, we will try to find quick, intense workouts. We hope to share ideas from the coaches and players as well, so please email me if you have something to share!
Here goes nothin!
When I'm short on time, I like to run this quick interval drill: Set 2 objects about 10 meters apart (i like frisbees, waterbottles, shoes). Start on your stomach at one side, get up, sprint to the other side, lay back on your stomach, repeat. I do this for 30 seconds, then take a 30 second break, for 10 minutes. You can always change your intervals to what suits you. If you don't want to flop, you can always just sprint 30 seconds and walk/jog 30 seconds, though I find that getting up and down helps to simulate some of the exertion of game play.

And lately we have been doing some tabatas at practice, so I thought I'd include some information on them to do on your own:
http://www.tabataprotocol.com/
http://www.intervaltraining.net/tabata.html

Cheers and enjoy your fitness sessions!
-NV and Angie