Looking To Make Another Change

Happy Monday- and this gal is loving the beautiful weather here in Chicagoland.

I’m off a much needed rest week after my epic #72 mile bike ride in gorgeous Lake Tahoe, but I’m mentally sitting on cloud 9 about the challenge and completion of the mountainous climb last Sunday!

The endorphins are a result of the ride and the adventure I participated in, which again confirms my belief that life is meant to be lived -not passed by due to self imposed limitations and fears.  My wisdom today:




Coach Jill is right about this statement and I’m up for another change.   Today I resumed 21 Day Fix, and day one was PLYO- wow what a workout.

Principles of Plyometric Training According to NASM:

  • Also known as jump or reactive training, form of exercise that uses explosive movements such as bounding, hopping, and jumping to develop muscular power.
  • Plyometric training is type of training where individual reacts to the ground surface in such a way that they develop larger than normal ground forces that can then be used to project body with greater velocity or speed of movement.
  • Reactive training refers to reaction stimulus clients encounter during plyometric training, which is ground surface in this case, therefore reactive and plyometric are used interchangeably.
  • Individuals must possess adequate core strength, joint stability, and range of motion and have ability to balance efficiently before performing any plyometric exercises.

What is Plyometric Training?

  • Enhanced performance during functional activities emphasizes the ability of muscles to exert maximal force output in a minimal amount of time(also known as rate of force production).
  • Rate of Force Production – Ability of muscles to exert maximal force output in minimal amount of time.
  • Success in everyday activities and sport depends on speed at which muscular force is generated. Speed of movement is function of training, reactive neuromuscular control is function of learning. Key then is muscular overload and rapid movements during execution of training exercises.
  • Plyometric (reactive) training – Exercises that generate quick, powerful movements involving an explosive concentric muscle contraction preceded by an eccentric muscle action.
  • Explosive muscular contractions can be seen in practical instances such as rebounding in basketball.
  • Integrated Performance Paradigm – Move with efficiency, forces must be dampened(eccentrically), stabilized(isometrically), and then accelerated(concentrically). So muscles must slow down in eccentric phase, pause isometrically, then explosively accelerate in concentric phase.

The above description may look intimidating, but actually my workout was only 30 minutes in  length and very manageable; tough, but manageable.


I followed Autumn’s routine which included frog jumps, tuck jumps, burpees, lunge jumps, skaters, and more.  There were 6 rounds, and while I finished, my effort was about at 75% due to my naughty nature this past weekend celebrating with wine at various gatherings.  This morning I did feel dehydrated and I was dragging…enough of the sugar and moving on to water!!!  This week will include clean nutrition, healthy hydration, movement and plenty of rest.  Tomorrow I’ll weigh my self as I’m about 8 pounds from goal and it’s time to redirect my brain from long and hard cardio sessions to strength training and lean protein.

Keep moving..and see talk soon!


Carpe Kefi!

Kiki is a master interviewer with 25 years broadcasting on Kansas City and Chicago radio. She was a prevalent force at WMAQ & WBBM radio where she was the first female airborne news/traffic reporter in the "Windy City". Kiki’s voiceover work has garnered her Omni awards for Evian water and Coca-Cola commercials. These days Kiki enjoys energizing audiences on stage during motivational speaking engagements, and through writing. Her highly regarded “Kefi-That Life Force” column, was published previously in The Greek Star. She’s currently working on her first non-fiction book. [ View all posts ]