Category Archives: Fitness Challenges

Most Decorated Beach Runner, Alicia Weber, Holds Barrier Breaker Youth Running Camps

Alicia's Athletic Competitions, Fitness Challenges, Physical Fitness Testing and Records, , , , , , , , , , , , , ,

By Weber Way To Wellness Reporter Photos copyrighted to © Alicia Weber

Weber enjoys Cocoa Beach as she soaks up her second place in her fifth championship on May 1, 2016
Weber enjoys Cocoa Beach as she soaks up her second place in her fifth championship on May 1, 2016
Alicia Weber keeps adding more to the record books as she cemented herself as the most decorated beach runner after becoming the second place female (16th overall out of 1,000 competitors) in the May 1, 2016, USA 10K Beach Running Championships in Cocoa Beach, Florida.

Over the the course of five years (competing 5 times), Weber set the 10k course record twice (and won the championship in 2011, 2012, 2015, took third in 2013, and now second in 2016). The Championship draws runners all over the state of Florida, other US states, and countries including Europe and Brazil.

2016 brought the most competitors and most challenging conditions. Beach Running was also a female dominated sport where 80 percent of the competitors were women. The race started in 15 knot ESE winds where runners battled their way to the turn-around-point. It was also high tide, so the sand was softer and humidity was 72 percent with sun blazing in the 80s. Weber dominated the race as she came thru the first mile in 6:42 and led the first 5,200 meters. Then, she was overtaken by former Division 1 Belmont Bruin Hall of Fame and Stand Out distance runner, Keely Corlew. Weber held her second position for the remaining miles and finished as the second place overall woman. First-Time beach runner, Corlew, won the 2016 championship.

“This was great competition and another awesome race,” exclaimed Weber.

Both Weber and Corlew are former stand out division 1 distance runners.
Both Weber and Corlew are former stand out division 1 distance runners.
Weber’s “Barrier Breaker” theme for her youth running camps is about inspiring youth through brain training and increasing speed and endurance thru running with fun and games. Weber is a highly regarded motivational speaker where she guided youth to dream big and set goals and go after them at previous USA Triathlon camps where she had record attendance (68 kids). She then elevated the collegiate scene at UF track and triathlon programs (where in 2002 she helped motivate the UF women’s Indoor Track Team to a third in the Nation at NCAA AND 1st in SEC thru pre-meet talks. She served as an entertainer at Triathlon National Championships in 2002, 2005, and 2006).

Weber shows 5 Fingers for her 5 yrs competing (3 wins, 1 third, & 1 second place finish).
After the race, Weber shows 5 Fingers for her 5 yrs competing (3 wins, 1 third, & 1 second place finish).
Weber is enthused to bring her “barrier breaker training techniques” in combination with fun and games to achieve faster times and then let runners test themselves in a free race she will also offer. Contact Alicia to enroll in her Barrier Breaker Running Camp today at Awinningway@gmail.com

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Ready Aim Grow Championship Budding with Success

Central Florida Archery, Champion Clients Corner!, Fitness Challenges, , , , , , ,

By Alicia Weber Photos Copyright ©Alicia Weber

The April Ready Aim Grow Championship planted a seed of positivity in the hearts and minds of youth. The results were stupendous strength gains, high archery scores, a bundle of flowers, and succulents for the male and female champions. The archer athletes were given the command, “Focus, Form, and Follow Through” and that is exactly what they did from demonstrating proper form in strict slow pushups to hitting bullseyes at targets 15 – 20 meters away. All these athletes had to qualify for this competition and their opportunity to compete is a testament to their dedication and development in archery fitness.

We had a wonderful, warm, sunny day for our event (with three age group competitions) as many youngsters made warm memories that will last a long time.

10 and Under

DJ of X shots winning her first championship! She had the highest score for girls and boys with 71 pts out of 107.
DJ of X shots winning her first championship! She had the highest score for girls and boys with 71 pts out of 107.
“The competition was fun and beyond exciting! I felt accomplished and proud of my results. I remained positive throughout. What a great time!” – DJ of the X Shots, First Place Girl, First Overall, and First Place Team Member

“My experience was fun and I met new friends. It is educational and I don’t want to ever leave.”
– Lilly of the X Shots, Second Place Girl, Second Overall, and First Place Team Member

“The competition was amazing. It was a challenge. It was fun and I tried my best on my first archery competition.” – Nico of the X Shots, Fourth Place Boy, First Place Team Member

Izzy of the Diamond Gorrilas at her 2nd championship. Third place girl and only archer to get an "X" with her score of 52x.
Izzy of the Diamond Gorrilas at her 2nd championship and third place girl and only archer to get an “X” with her score of 52x.
“Archery is awesome. It helps your muscles and it is really fun because you get to team up with your friends. Archery is when you get to do things that you normally don’t do.” – Izzy of the Diamond Gorrilas, Third Place Girl, Fourth Overall, and Third Place Team Member

“I like archery because you can be creative. You can shoot at targets and earn points. The best part is you can team up with a friend.” – Henry of the Diamond Gorrilas, Third Place Team Member

“It was fun for me. I learn that it is not all about winning. It’s about having fun. Thank you for letting me compete in this this event and see you next time.” – Anecya of the Shadow Arrows, Fourth Place Team Member

Ready Aim Grow Spring 2016 Championship Competitors
Ready Aim Grow Spring 2016 Championship Competitors

11 Thru 13

Sona of the NS Archers was the female champion and. NS Archers with Sona and Nicole won team championship.
Sona of the NS Archers was the female champion and. NS Archers with Sona and Nicole won team championship.
“My experience was amazing. It mentally helped me and made me feel like I could do anything. We also did pushups and exercises that helped me physically. I loved the teacher, Ms. Alicia. She helped us “rock and roll” and made us absolutely prepared as she had faith in all of us. I loved this experience.” – Sona of the NS Archers, First Place Girl, First Place Team Member

“My experience was good. I was nervous, but I got a good score. It was good to be a championship for the first time.” – Nicole of the NS Archers, Third Place Girl, First Place Team Member

“Today at the spring competition, everyone had fun. During the exercise round, I didn’t think I would get all 6 points, but I did and I was so proud of myself. I have to thank Ms. Alicia for the opportunity to compete in our city.” – Aisha of the Purple Pandas, Second Place Girl, Official Event Scorer

“My experience at this archery competition was that I was nervous at first, but once I started shooting, it all went away. I did better than I ever done before.” – Jenna of the Purple Pandas, Third Place Team Member

“I felt nervous at first, but not now. PS I like doing the pushups. Oh, and I like archery.” – Jessica, Third Place Team Member, Rising Star Archer

“I have really enjoyed archery and learning it with Ms. Alicia.” – Donovan of the Hawkeyes, First Place Boy

The age 11 thru 13 Teams at Awards Ceremony.
The age 11 thru 13 Teams at Awards Ceremony.

13 and 1/2 Thru Age 16

Indaya, 2 time champ, (66x) and Matteo, youngest competitor, (70x) are Champions in the most advanced competition where they compete at 20 meters.
Indaya, 2 time champ, (66x) and Matteo, youngest competitor, (70x) are Champions in the most advanced competition where they compete at 20 meters.
“My experience today was breathtaking. I never realized how much better I got since I practiced. I had a terrific time today and I will remember this forever. Since I have a Bible verse to go with it Collosians 3:23-24 and Jeremich 29:11 without forgetting John 3:16. For God so loved the world that he gave his only begotten son that whoesover believed in him shall not perish, but have eternal life. John 3:16,” – Indaya of the Camo Hunters, First Place Female and Second Overall

“This was one of the best experiences of my life. I got to spend time with a friend. I can meet new people and improve in a sport. I think archery is something I will always want to do.” – Logan of Blue Thunder, Second Place Male, Third Place Team Member, Rising Star Archer

Congratulations to ALL competitors!!

Cheers to the 2016 Spring Championship!

The field of elite male archery fitness competitors.
The field of elite male archery fitness competitors.

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Count Down to Ready Aim Grow Championship

Central Florida Archery, Champion Clients Corner!, Fitness Challenges, Florida On Map for Physical Fitness, The Official Pushup Hall of Fame, , , , , , , ,

By Alicia Weber

Youth Archer Athletes prepare for their spring championship by competing in a Bullseye Challenge Championship and Pushup-Archery Challenge Championship. These competitions test them individually and among their peers. All athletes performed beyond expectations and are now geared up for their spring championship where 12 teams will compete.

Thirty-three competitors competed in these challenges. The challenge championship videos are below. They highlight and introduce the male and female champions of the age groups and overall winners. Most of these competitors will be returning to compete in the upcoming spring championship.

Meet Spring 2016 Bullseye Challenge Champions and Hear What They Say About Archery

Spring 2016 Push-Up Archery Champions of Central Florida

Two male and female champion performers were selected for Honorable Mention based on their outstanding winning performances, improvements, and versatility or dominance in an event(s).

Honorable Mention goes to the following Champions:

(Left) DJ of the X Shots was a Rising Star archer in fall 2015 and now, five months later, she is a Champion!
(Left) DJ of the X Shots was a Rising Star archer in fall 2015 and now, five months later, she is a Champion!
Sebastian, Team “The Rubies” 1. Only archer athlete to win both challenges for his age division. 2. Highest scorer out of all competitors in the Push-Up Archery Challenge (with score of 47pts).

Hunter 1. Archer won overall title for One Hour Bullseye Challenge with 15 Bullseyes. 2. He also tied and won the Pushup-Archery Challenge for his age group 13 1/2 and older (with 30 pts).

Aisha, Team “Fierce Fighters” 1. Overall Winning Female archer in One Hour Bullseye Challenge with 14 Bullseyes (and 2nd overall with Hunter only beating her by one bullseye).

DJ, Team “The X Shots” 1. Winning female 10 and under for Pushup-Archery Challenge with 34pts (17 slow consecutive pushups and 17 archery pts at 15 meters) 2. Only two boys scored higher than her in her age group as Nico won with 42 pts. 3. Highest scoring female among all age groups in the Pushup-Archery Competition.

Congratulations to all competitors and Champions and keep going STRONG!!

For more info on archery programs, Contact Alicia @ Awinningway@gmail.com

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Clermont Youth Athletes Compete in Unordinary Opportunity for Extraordinary Results in the Indoor Rowing Sprint World Championships

Alicia's Athletic Competitions, Central Florida Personal Training, Champion Clients Corner!, Fitness Challenges, Florida On Map for Physical Fitness, Physical Fitness Testing and Records, Places And People Putting Clermont, Florida on the Map, , , , , , , , , , ,

HEADLINE NEWS: CLERMONT, FL—-First Ever Indoor Rowing World Sprint Championships has TEAM AWINNINGWAY from Clermont, FLorida, largest US Team represented in the these first-ever world championships!!!

By: Alicia Weber

The first ever World Indoor Rowing Sprint Championship was held March 11-13 where 3,226 adults and 726 kids competed worldwide. The goal of the championship was to attract new athletes into the sport and compete on a Concept 2 machine from anywhere. As a Clermont event director, I made the goal of recruiting the most youth (age 12 and under) into this competition where I provided free training and a free race. I’m happy to say that I had the largest US team of indoor rowers (age 12 and under) representing the USA in this world championship.

Team Awinningway

I also competed and placed 26th in the world among lightweight women with my new best time of 3:50.3 for the 1,000 meter. My youth team came into this event with zero experience and my mission was to follow their success and see how they felt to do so something out of the ordinary. They learned how to row on a Concept 2 Machine and then competed in the 1,000 meter event all in the same day.
Hannah Bibby, 8, never competed in a sport before and she was our 2nd fastest girl on our Awinningway Team, our youngest competitor, and she placed 59th in the world for girls (12 and under) with her time of 6:42.3.

“This is phenomenal for me. When Alicia asked me if I wanted to learn to row and compete, I said yes because I want to take advantage of every opportunity. It feels good to exercise on an indoor rower,” mentioned Bibby who can now call a world championship her first-ever sport competition.

All the kids learned proper breathing and proper form for indoor rowing and they all exceeded their expectations and mine in their performances.

“This is awesome. I have more confidence and I like testing myself physically and this is a good physical test,” said the excited Nico Kurihara-Taylor after completing his row. He placed 82nd in the world for boys (12 and under) in a time of 6:27.4.
The kids watched each other race and cheered for one another. They are looking forward to their next event now.

“I feel like I am on top of the world,” said the uber-competitive DJ Belanoff who expected to do 10 minutes, but finished in 7:30.7 for girls (12 and under).

Aisha Hak, 11, was the fastest youth girl on our team with her time of 6:16.7, which placed her 53rd in world for youth girls (12 and under).

“It takes a lot of energy and strength. I am surprised I did as well as I did. It’s my first day to do it and I know I will only be getting better,” commented Hak after her race.

Andrew Powell, 13, was the only athlete on our youth team who had experience in an aerobic sport. He is also a cross country runner. He was able to get faster and finish his first-ever 1,000 meter in 4:45.7. He competed against nearly 400 boys upto age 18.

“I felt fatigue in the last 300 meters, but I pushed myself to finish strong because I am really motivated to do this event and try something new,” said Powell who was thankful for the opportunity to compete in this world championship.

“This event has been a great opportunity to keep kids active and off electronics. We appreciate having this opportunity for our kids,” added two parents of the athletes.

Official 2016 Results here

Contact ALicia at Awinningway@gmail.com to join her sport league and do unique events.

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Ready Aim Go Championship Shoots for the Stars in Youth Fitness and Archery

Central Florida Archery, Fitness Challenges, Lake County Florida Outdoor Activities, , , , , , ,

By: Weber Way To Wellness Reporter

Six varsity archery fitness teams throughout Central Florida in Alicia Weber’s Archery Fitness League converged for a one of kind competition testing physical and mental skills as well as self-motivation, team cohesion, creativity, and originality. The competitors had to qualify to compete in this advanced competition known as the “Ready Aim Go Championship.” Sixty three percent of the competitors called this their first-ever athletic competition and it was also the first time most made a varsity team.

“I have never been to anything like this before and it’s very exciting,” said Janet Kelley one of the nearly one hundred spectators that watched the championship.

ReadyAimGoChampionshipCollage

The first competition was the Ready Aim Go Championship for ages 7-9 and it was a scaled down version of a longer competition for older students (10-14), which took place immediately after the youth event. In all cases, all the competitors received the same training, trained and competed on the same equipment, and all put in only 7-8 hours of training this fall before competing in this highly advanced event (cross country running bean bag toss relay event followed by a timed barebow category archery event with shooting at various distances for score).

“I am very proud of all my students. They exceeded all the goals I have set for them. Learning to become focused and do these types of multi-tasking events at this age is challenging, but they succeeded with flying colors, literally,” said Event Director and Coach, Alicia Weber who trains all these students in various developmental programs. Some students traveled more than an hour away to compete on November 15th at Sundance Archery Range where archery is sponsored.

All six teams had to create their own identity and team name. Many designed their own shirts as Coach Alicia Weber encourages creativity and originality. Some students wore multicolored shirts with designs.

“We like the creativity of this competition where we design our own shirts and come up with our team name,” agreed the three young ladies on the Diamond Rainbow Husky Archery Team who wore colorfully designed shirts.
Izzy, the team captain, added, “I don’t care about winning. I just care about having fun.”

Ready Aim Go Championship (ages 7-9) Highlights

The fitness relay event tested running ability, reaction time, throwing skills, and accuracy to toss a bean bag in a bucket under pressure. Most importantly, the fitness event was selected to build team cohesion, while the archery tested individual focus and self-motivation. The older group was also challenged with a steady NE wind, which appeared at 10:30am with 15-20mph wind gusts.

“I feel excited and really glad that we won. It took a lot of work because of the wind, but it was a very good experience for our team. The format of the competition and the training leading up to it made our team become closer friends,” said Sebastian representing “The Rubies” on the winning team in the (age 10-14) championship competition.

In the first championship (ages 7-9), the Shadow Arrows won with a 12 point lead. The male archery winner was Colin from the Shadow Arrows, while the female archery winner was Ryele from the Diamond Rainbow Husky Archers. The girls had a 21 percent lead in the fitness event, but the boys from the Shadow Arrows gained ground in the archery to win the competition where the fitness and archery carried equal weight in the scoring.

In the second championship event (ages 10-14), the coed team of The Rubies tied with the girls team known as The Secret Service. It came down to the “x” in archery to determine the winner and The Rubies got two “X” dead center points in the archery competition to take the win with a final score of 504xx.

The top male archer was Bryce from the X Shots and the top female archer was Indaya from the Secret Service.
The X-Shots had the leading fitness score with the fastest relay time of the day of 46 seconds for the 3x100yd bean bag toss cross country relay.

Ready Aim Go Championship (ages 10-14) Highlights

“I liked everything about this competition. The archery was tough, but the running was not difficult. I felt very good for our team to win the run and go into the archery with more confidence. It was my first competition and I can’t wait to compete in the next one,” exclaimed the highly-motivated Lilly of the X Shots who opted to compete in the harder competition when she is under 10 years old.

“I was so surprised to come here and see Lilly do this very advanced competition. I think it is excellent,” remarked her great grandmother.

The Fierce Fighters worked double duty in the championship (ages 10-14) as they had a two person team. Aisha ran two legs of the relay with Kevin. They both are new archers and have shown great improvements after their 8 hours of training to compete for the first time in top form. They finished in a very close 4th place team (just 8 ½ points from 3rd place team).

Some competitors liked the fitness and archery events the same, others liked archery the best, while still others like the fitness event the best. However, one thing is certain that they all are looking forward to the next competition.

“It was a fantastic event. All the kids had fun, the event was well-organized, and it was a very positive event. I am looking forward to more events,” said Kyle Caracciolo-Clayton.

In Spring 2016, there will be youth and adult developmental programs, which provide a free competition. “We thank our sponsor, Clermont’s Papa John’s Pizza, for providing the pizza for the championship,” said Weber.

For more info on the Developmental programs contact Awinningway@gmail.com

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Making Fitness Progress

Alicia and Record Setter World Records, Balance and Coordination Training, Fitness Challenges, Physical Fitness Testing and Records, Strength and Endurance, The 5 Areas of Physical Fitness, World Record Weber WORLD RECORDS!, , , , , , , ,

By Weber Way to Wellness Reporter

Progress is progress no matter how big or small. Alicia Weber is all about setting goals and progressing. We will get to take a look at some of Alicia’s select Recordsetter World Records and review the progress she has made so far. The records may cover any of the following 5 areas of physical fitness: 1. Flexibility, 2. Balance/coordination/stability, 3. Cardio strength/endurance, 4. Muscular strength/endurance, and 5. core strength/endurance.

1. The 400 Rep Aerobic Capacity Wellness Challenge was developed by Alicia after studying and testing athletes to determine which aerobic-strength exercises were the most challenging, but also showed to improve one’s fitness the fastest. Out of the 580 world records, Alicia has set so far (as of 3/19/15) this record has held her highest heart rate the longest. This record covers all the five areas of physical fitness.

Progressions for the 400 Rep Aerobic Capacity Wellness Challenge

2. One Arm Hindu Basketball Pushups for consecutive reps is a very challenging record category, which requires one arm strength, balance, stability, and coordination. It took Alicia nearly 22 minutes to do the 111 consecutive slow reps, which was also a test in muscular endurance. Alicia re-set this record for the third time, but made a gigantic leap of progress from holding the record at 30 reps and jumping to 111 reps!!

Progressions for the One Arm Hindu Basketball Pushups

3. 100M Plyometric Alligator Pushup record for fastest time was ranked Alicia’s #1 Most intense record she set in the year 2012 (where she set 188 fitness records that year). One year later, Alicia re-set the record dropping more than 3 minutes off her time and she did not consider this record nearly as challenging the second time around as she did when she first set it – that is progress! This record tests cardio and muscular strength/endurance.

100m Plyometric Alligator Pushups Progressions

4. The 500m Dash Indoor row is an all out test in muscular and cardio strength. Alicia has competed in the Indoor Rowing World Qualifying Event for 4 years earning two silver medals and one bronze thus far. You can watch as she keeps getting faster and faster although progress is in smaller increments as in seconds and points of a second. Her fastest thus far was in 2014 where she did 1:46.3 (which was the 18th fastest time in the world in 2014 for lightweight women).

500m Indoor Row Progressions

5. The One Leg 500m Dash Indoor Row is similar to the standard 500m dash event except more challenging. This event tests cardio and muscular strength as well as balance/stability/coordination, and flexibility. There is much more conditioning required in the area of balance/stability and flexibility to execute a fast time in such a rare event. Alicia made incredible progress when she dropped 3 seconds in just 2 days to set and re-set the record! You can see the difference in the level of difficulty when comparing it to the above standard 500m indoor row. Her best so far is 2:06.8

One Leg 500m Indoor Row Progressions

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Abdominal Strength Challenges

Alicia and Record Setter World Records, Balance and Coordination Training, Fitness Challenges, Strength and Endurance, World Record Weber WORLD RECORDS!, , , , , , , , , , , ,

By: Weber Way to Wellness Reporter

World Record Weber has been busy setting and re-setting abdominal exercises at Recordsetter. Below is a look at some tough ab exercises for overall strength and endurance training.

Back on October 7, 2014, Weber re-set the “concrete one arm planked world record” with a new time just under 10 minutes. This exercise not only tests core strength, but one arm muscle stabilizers. It is good to train one side and then repeat on the other side.

Next, on October 12, 2014, Weber re-set the “strict form spiderman cadence test” record with her new mark of 11 minutes. The goal of this test is to complete ten repetitions of a 6 count exercise each minute until failure. It is a new and improved type of alternative pushup cadence test, which tests flexibility and small and large muscle groups.

Finally, on October 20, 2014, Weber tested her latest ab exercise “sprinter’s situp” as she went for the first ever world record at Recordsetter. It is a consecutive ab exercise similar to a knee tuck as it tests balance and ab strength. Each rep of the exercise must be performed in 3 seconds or less. Legs and arms are not allowed to touch ground. Low back must touch ground and come up perpendicular at apex as opposite bent arm goes toward opposite bent knee.

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Alicia Weber Takes Podium Finish in Top SUP Race

Alicia's Athletic Competitions, Fitness Challenges, , , , , , , ,

By: Weber Way to Wellness Reporter

Alicia Weber almost missed the Sup N’ Go paddle board race held in Melbourne Sept 7. She had faulty directions, but made it to the race site just in time before the start buzzer went off! She rented a 30 inch wide wing Bic board and did not expect to medal.

“I am just working on improving. This was my first SUP race of the season and I knew it was really competitive,” mentioned Weber.

She did take a few a wrong turns, which cost her about 4 minutes of extra time. It was a flat water race, but with a lot of turns and different directions.

Kristin Apotsos takes first and Alicia Weber takes 3rd place in Series 4 of the Sup N' Go 4 mile paddle board race in 2014.
Weber finished the 4 miles in 1:02:27.6 and earned a podium finish. “They called my name to go on the podium to get my medal and I was stunned. I did not think I heard right. I was so happy to see that I got a podium finish. It was my first podium finish at a major race, since beginning paddle board in 2009.”

Since this was a Series event, Alicia earned 8pts, which put her fifth overall in the Final Series Standings. Kristin Apotsos won the event and Series with 30pts.

Apotsos is the # 1 SUP paddle board racer. She wins overall out of men and women in many races. She won this race in 46:45.9

“I was really ecstatic to race this top competition,” exclaimed Weber.

Weber was selected to be in a video to promote Bic paddle boards for 2015. She may end up in some Bic promotional materials with other racers showing off the new 2015 SUP race boards.

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Alicia Weber Trainee Ab Curl Up Progressions

Champion Clients Corner!, Fitness Challenges, Physical Fitness Testing and Records, Strength and Endurance, The 5 Areas of Physical Fitness, , , , , , ,

By: Weber Way to Wellness Reporter

The Ab Curl Up is a famous test among trainees of Alicia Weber. The exercise tests abdominal strength and endurance and unlike the sit-up and other ab exercises, it is safe on the back. Even those with different conditions can normally perform the exercise well. Weber has set up many physical fitness challenges throughout the years and this has always ranked as the # 1 favorite.

Weber exclaimed, “Once my trainees hear about this ‘client record’ they all want it! The first woman who set it in 2007 had many challengers, but no one broke it until Dennis K. came along and then trainees started re-setting it left and right.”

There has been a story with each person who set this record. Each person had different motivations in wanting to break this record.

Here is the ‘client record’ for the Ab Curl Up Progression in the 1 – minute test for most correct reps:

2014 Bonnie Jean 106 reps
(This was her retirement record after working 32 years!)

2013 Lisa 105 reps
(She set this after only 6-weeks of fitness training!)

2012 Ron the Retiree 85 reps

2012 Bonnie Jean 83 Reps
(She set the World Record for women over age 60 in the most consecutive knee tucks this year!)

2011 Ron the Retiree 80 reps

2011 Bonnie Jean 79 reps

2011 Ron the Retiree 77 reps

2011 Bonnie Jean 73 reps

2011 Ron the Retiree 71 reps
(Retired Cop still pushing his limits!)

2011 Dennis K. 69 reps
(Alicia’s first trainee to break this record in 4 years! Record set in front of a crowd at The 13 Week Fitness Makeover!)

2007 Retired Female Cop 68 reps
(She is the only person male or female to complete Alicia’s hardest 5-areas of fitness challenge test and she had highest score!)

The ab curl up keeps the lower back on the ground at all times with the arms and hands held straight out. 2 pieces of tape are set on the ground. One where arms and hands are stretched out. Then, a second piece of tape is placed where the maximum reach is achieved, while keeping arms straight and low back on the ground.

Form for Ab Curl Test

Start and Finish Position for Ab Curl Up Test

Must reach 2nd piece of tape and return to start position for a rep.

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Health Benefits of Archery and Central Florida Archery

Central Florida Archery, Champion Clients Corner!, Fitness Challenges, Lake County Florida Outdoor Activities, , , , , , , , , , , , , , , , , , , , , , , ,

By: Weber Way to Wellness Reporter

WINTER GARDEN, FL—- Ten year old Hannah picked up a bow and arrow for the first time and began archery under the tutelage of Alicia Weber. Like many youth, it’s the thrill of feeling like Robin Hood and the excitement of hitting the bullseye that draws them to archery. All ability and fitness levels can take a shot and find success even people with serious disabilities find great success.

Most sports are driven by adrenaline, high energy, sweat, and peak performance. Archery is a more settled sport where calmness, focus, controlled-energy, and stillness are keys to success as the goal is repeatedly hitting the bullseye. It offers a new refreshing spin to sport.

After Hannah’s first session, she exclaimed, “This is really exciting.”

She attentively listened to ways to improve and followed through. The result was achieving a high score for a 10 and under archer in just 3 sessions.

Hannah Competes at 10m and 15m for highest score. She achieves 131 pts out of a possible 300.

Like all sports, archery builds self-confidence, social skills, teamwork, and physical development. However, people unfamiliar with archery underestimate the health benefits.

Archery can develop upper-body strength, flexibility, balance/posture, core strength, hand-eye coordination, cardiovascular fitness, and mental focus.

Upper-Body
The upper-body strength is increased depending on the draw strength of the bow and the amount of time spent shooting. Serious archery competitors may have 40lbs resistance bows or more. Recreational archers may only use 10-20lbs resistance. Most upper-body muscles are involved in the shot process including the shoulder, chest, and the back. The arm must activate muscle stabilizers to hold the bow up and out till the arrow hits the target.

Flexibility
Flexibility is increased in the fingers, hands, and the arm to hold the bow and pull the string over and over again.

Balance/Posture
Learning the proper stance in archery and repeating it to perfection is an art. The archery stance varies if one is using a compound or recurve bow, but it is necessary for accuracy and precision. Archery can certainly help one’s posture and finding one’s center of balance. The slightest moves or wrong weight shifts will throw an arrow off the target.

Core Strength
The core muscles help balance the body shot after shot. The obliques and tight torso are key to a successful shot process.

Hand-Eye Coordination
Hand-Eye coordination is an essential skill for mastery in archery. This skill is developed through a lot of regular practice.

Cardiovascular Fitness
A recreational archer practicing at 7-10 yds may not notice these benefits as much as a competitive archer who may shoot anywhere from 40yds to 70 meters. The walking distance after shooting arrows and then collecting them adds up. In competitive archery, an archer may walk 5 miles in a competition. The competitions may last 3-4 hours or longer. Archery is a unique type of endurance especially adding in the factor that you are out in the heat for hours and trying to stay focused on top shots.

Mental Focus
Mental focus is imperative to success. This is the one element that makes archery really stand out from other sports. Archery is a mind exercise where distractions need to be eliminated to be successful. A keen eye, clear concentration, and mental stability are keys to top shots, shot after shot. Of course, calculating in your mind and keeping tabs on scores requires clear thinking as well.

Archery is a great sport to make a top student-athlete. The mental training from archery can be carried over into the classroom.

Are you in Central Florida and interested in archery? Are you looking for private lessons or would you like to join a club? If so, you came to the right place. You can get private training, attend camps, and join a club. Contact Alicia at Awinningway@gmail.com for more info.

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