crewwellness-blog

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Looking for a way to showcase that great accomplishment? Check out the new idea from my good pal @christopherthornberry https://www.kickstarter.com/projects/chrthorn/finishertrophy-the-best-finisher-medal-display-for?ref=7ug5cc #marathontraining #marathon #triathlon #hardwork #running #runningmotivation #workoutmotivation #acheivinggoals #crewwellness (at Texas) https://www.instagram.com/p/Bn3vMvOAWJ-/?utm_source=ig_tumblr_share&igshid=1lwthks6fejgz

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https://www.facebook.com/698178193687677/posts/975273695978124/ give a listen to Dr Bryce Carlson’s @brycerows epic unsupported row across the Atlantic Ocean. Oh did I mention he was the first American to ever do this and just happened to set a world record while he was at it!!! Great job buddy. #rowchampion #mentaltoughness #rowingtheatlantic #rowing #row #crewlife #crewwellness #worldrecord #unsuppotedrow (at Atlantic Ocean) https://www.instagram.com/p/BniDmC8AJn8/?utm_source=ig_tumblr_share&igshid=zvl9rh01ua4x

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Get your pregame on at Level Up in Tempe, AZ. Talk to Chris, he will get you all set for your day!! #levelup24 #crewwellness #crewwellnessfitness #getup (at Level Up Nutrition Tempe)

[crewwellness-blog]

Nothing like a great hike and a grand adventure... Just finished hiking the Grand Canyon South Rim. 21 miles, 10hr 20min, lifetime of memories and wellness. Get out there everyone. Enjoy the day. #crewwellness #crewwellnessfitness #grandcanyon #grandcanyonsouthrim #hikingadventures #hikingadventures #greatview #pilotfitness #pilotlife #flightattendantlife #gettingfit #stayingfit #traveltheworld #winningtoday #hikethegrandcanyon (at South Rim of the Grand Canyon, AZ)

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Day 116: TRICEP PUSHDOWNS (Equipment: Weight Machine). Today let’s shape those arms. Attach a straight or angled bar to a high pulley and grab with an overhand grip at shoulder width. Standing upright with a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. Using the triceps, bring the bar down until it touches the front of your thighs. Slowly let the bar go back to the starting position. Repeat. Try this exercise out for 5 minutes and let us know what you think. #workingout #gettingfit #5minuteworkouts #pilot #stayingfit #365exercises #flightcrew #crewwellnessfitness #crewwellness #pilotlife #pilotfitness #triceps #flightattendantlife (at Tempe, Arizona)

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Day 115: LUNGES WITH WEIGHT (Equipment: Weights). Today’s we will take our lunges up a notch and add dumbbells to the mix. Hold a dumbbell in each and and stand tall. Step forward with your right leg and bend so your leg is at a 90 degree angle. Then with your right heel, push your your leg back to the starting position. Switch legs and repeat. Give it a go for 5 minutes and we will see you all tomorrow. #crewwellness #pilot #5minuteworkouts #pilotlife #crewwellnessfitness #365exercises #flightcrew #flightattendantlife #gettingfit #stayingfit #workingout #workout #lunges #legday (at Cincinnati/Northern Kentucky International Airport)

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Day 114: LEG EXTENSIONS (Equipment: Weight Machine). Another straight forward but effective exercise are leg extensions. Select the proper weight your legs can lift utilizing only your quads. Adjust the padding to your lower shin, just above your ankle. Let it rip! Tips: keep your abs engaged the entire exercise, if you cannot do an entire set with just your quads then it is too much weight. Give it a go for 5 minutes and we will see you tomorrow. #workout #legday #quads #5minuteworkouts #crewwellnessfitness #gettingfit #stayingfit #365exercises #flightcrew #crewwellness #exercise #workingout #pilot #pilotlife #flightattendantlife (at Cedar Rapids, Iowa)

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Day 113: PULLUP BAR CRUNCHES (Equipment: Pull-up Bar). This is a straight forward exercise that will not only strengthen your abs but forearms and shoulders as well. Grab the pull-up bar with an overhand grip. Make sure your feet are not touching the floor. Pull your knees to your chest, ensuring your abs are engaged throughout. Lower your legs back to the starting position. Give it a go for 5 minutes and we will see you tomorrow. #pullupcrunches #crunches #abday #workingout #gettingfit #stayingfit #workout #pilot #pilotlife #5minuteworkouts #pilotfitness #365exercises #flightattendantlife #crewwellness #crewwellnessfitness (at Killeen, Texas)

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Day 112: SHOULDER SHRUGS (Equipment: Weights). Today we have another fairly straight forward exercise. Stand tall with a dumbbell on each hand and arms extended on the sides. Lift the dumbbells by elevating the shoulders as high as possible. Hold at the top for a second. Lower the dumbbells back to the original position. Repeat. That’s all there is to it. Try it out for 5 minutes and enjoy. See you tomorrow. #shouldershrugs #5minuteworkouts #365exercises #gettingfit #stayingfit #workout #workingout #crewwellness #crewwellnessfitness #pilotfitness #pilot #pilotlife #flightattendantlife (at Dallas Fort Worth International Airport)

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Day 111: TRICEP DUMBBELL KICKBACK (Equipment: Weight and Bench). Sounds fancier than it is, but gives great results. Start with a dumbbell in your right arm. Lean on a bench with your left knee and arm supporting your weight. Hold your right arm at a 90 degree angle with the upper portion of you arm parallel to your torso. Then extend your arm to be fully parallel with your torso. Lower back to the 90 degree position. #tricepsworkout #workout #gettingfit #workingout #5minuteworkouts #stayingfit #365exercises #pilotlife #pilot #crewwellnessfitness #flightcrew #crewwellness #pilotfitness #flightattendantlife (at Tempe, Arizona)

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Day 100: DEADLIFTS (Equipment: Weights and Bar). This is a fantastic exercise. Place a bar with weight on the ground in front of you. Your hands should be just wider than your shoulders. Take a deep breath in, and while keeping your entire back and core tight and your chest up, drive through your heels and pull.Then lower back to the start position. (Proper Form: Your feet should be spaced hip-width apart with your grip just outside your legs. Use an overhand grip. Your back should be flat from start to finish. Your shoulders should be back and down. The bar should remain in contact with your legs for the entire range of motion). #deadlift #workout #workingout #5minuteworkouts #pilotlife #365exercises #flightcrew #pilotfitness #flightattendantlife #gettingfit #stayingfit #crewwellness #crewwellnessfitness #weightlifting (at Tempe, Arizona)

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Day 109: BENCH PRESS: (Equipment: Weights and Bar). Even if you do not want to get huge, bench press can still be an amazing way to tone up your chest. I often use half the weight I can bench then hop down and do a set of pushups. Here is how you do a bench press... Lay with your back on the bench. Grab the bar with your grip just wider than your shoulders. Lift the bar up and lower to the bottom of your chest. Push the bar back to the top and keep your core engaged with a slight arch in your back. Give it a shot for 5 minutes and we will see you tomorrow. #benchpress #chestworkout #5minuteworkouts #365exercises #flightattendantlife #pilot #gettingfit #stayingfit #pilotlife #flightcrew #crewwellnessfitness #crewwellness #workingout #workout (at Crowne Plaza Monterrey Aeropuerto)

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Day 108: SKULL CRUSHERS (Equipment: Weight and Bar). Let’s work on those triceps today. Lay on your back with your feet flat on the floor. Lift the bar straight above your eyes. Lower the bar towards your forehead. Keep your elbows tucked in towards your body. Then raise the bar back to the starting position. That’s all there is to it. Try it for 5 minutes. #5minuteworkouts #365exercises #pilot #pilotlife #pilotfitness #gettingfit #stayingfit #workingout #workout #flightattendantlife #flightcrew (at Queretaro)

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Day 107: FARMERS WALK (Equipment: Dumbells). Simply grab a weight in each hand. Walk from heel to toe while keeping your arms close to your side and shoulders tight. Engage your abs and slightly tuck your chin. Walk across the room then turn around. This is one set. See how many sets you can do in 5 minutes and we will see you tomorrow. #pilot #pilotlife #flightcrew #365exercises #5minuteworkouts #gettingfit #stayingfit #flightattendantlife #workout #workingout #farmerswalk (at Hampton Inn By Hilton Querétaro Tecnológico)

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Day 106: MILITARILY PRESS Pick up a barbell with your hands inline with your shoulders. Lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to the collarbone. Lift the bar back up to the starting position. Repeat. #militarypress #workingout #workout #5minuteworkouts #pilot #365exercises #gettingfit #stayingfit #flightcrew #pilotlife #shoulders #flightattendantlife (at Hampton Inn By Hilton Querétaro Tecnológico)

[crewwellness-blog]

Day 105: DIPS WITH WEIGHT You need to prop your feet up on a bench and your arms on another bench. Then place a weight flat on your thighs. Lower your arms into a 90 degree dips and press back up to the starting position. Ensure you are keeping your abs engaged throughout the exercise and use lighter weight at first. Give it a try for 5 minutes and we will see you tomorrow. #dips #workout #pilotlife #workingout #crewwellnessfitness #gettingfit #stayingfit #365exercises #5minuteworkouts #flightcrew #pilot #flightattendantlife #fitness (at Dallas Fort Worth International Airport)

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Day 104: BENT OVER ROWS Stand with your mid-foot under the bar. Don’t touch it with your shins and toes pointing out. Use a medium grip width narrower than on Bench Press. Do not lock your knees. Bend your knees but keep them back so the bar can’t hit them. Lift your chest. Straighten your back. Don’t drop your hips. Pull the bar against your lower chest. Lower back to the starting position. Give it a try for 5 minutes and we will see you tomorrow. #rows #bentoverrow #5minuteworkouts #365exercises #crewwellnessfitness #crewwellness #gettingfit #stayingfit #pilot #pilotlife #pilotfitness #flightcrew #flightattendantlife #workout #workingout (at Chandler, Arizona)