This is why
I say “no thanks” to a LOT of things and opportunities and often get behind on emails and replying to comments, because I don’t want to miss priceless moments!
Injured?
Dealing with an injury ? Well I hope NOT but if you are, I’m with you, and I know how frustrating it is!
I’ve had the same hamstring injury since MAY! Went to a specialist today, and I am finally ready to be smart about this so I can be 100% again!
So, if you have a lower body injury, I’ll try to be good about sharing with you the upper body and core workouts I’ll be doing to get my sweat on !
Do something out of your comfort zone every day
Ok, I’ve got myself upside down, gymnast friends, now what?!?
Really though, it’s SO easy to just keep doing the same things every day, day after day; it feels so safe! I’ve been there!
But you’re missing out on so much if you don’t try new things, meet new people, set new goals!
Upper Body and Core HIIT Workout
Do you have a lower body injury & need a cardio workout? OR just want to crush your shoulders & abs in cardio along with your lifting workout? This is way tougher than it looks!
1. Warm-up 5min’s & use a timer.
2. Do 1.5 minutes of each exercise above followed by 30 second rest before moving on to the next one. Use a med ball or weights that are challenging to do 20-30 reps. This is for a CARDIO effect; so think lighter weights, faster & more EXPLOSIVE reps!
For #1, keep your lower back pressed to the bench; don’t arch.
#2 is just shoulder presses. I used 20lbs on each side.
For #3, do about 20-25 reps each side to take up 1.5 minutes. To modify, rest your heels on the mat & just rotate side to side instead of pushing the ball/dumbbell up overhead at an angle. I used a 12lb ball; you can use a dumbbell.
And #4 is just push-ups; go to your knees as needed.
3. Do 3 Rounds of the above for a 30min workout (includes warm-up).
Proof I do get out of workout clothes!
Just proof I sometimes get out of workout clothes 😉
The only limit to your fitness…
is your drive and your discipline.
Would you agree?
It’s not your genetics. It’s not your age. It’s not your injury. It’s not your time, your budget or your situation.
You’re only limited if you lack the desire & discipline in your eating & your workouts.
And both are 100% in your control.
Only workout on 2 occasions…
Alrighty!?! You’re not necessarily going to feel motivated to workout. Don’t give yourself time to legitimize why you shouldn’t.
Get your favorite workout outfit on, start playing a song that gets you moving & get started.
Discipline Is…
…eating what you NEED vs what you CRAVE.
Believe me, I would eat big fluffy white bread sandwiches with cheese, pizza, pasta, & chocolate all day… IF I allowed myself to believe those things were options.
Don’t buy what you shouldn’t eat. Even if you THINK you will only eat in moderation, it may not be worth the added temptation. Transition the whole family off junk gradually & creatively.
Btw, this is a plain turkey burger with tomato & avocado (& organic spicy Dijon mustard), a side of homemade sweet potato fries & steamed asparagus.
Be a Weekend Warrior
Let’s have an on-track weekend, alrighty?! I’m in!! 🙂
Batman Bombs
Thank you very little Black Swamp CrossFit for inventing Batman Bombs & introducing them into my life!
Batman Bombs are sprints with a 14lb med ball overhead (20lbs for the boys!).
Try this workout after you’ve warmed up: 20 wallballs OR 30 deep squats w/overhead medicine ball swings, 3 wall climbers, 2 batman bomb sprints (~150yds each) for 18 minutes straight, as many rounds of those 3 things as possible!
You’re neighbors will think you are CRAY but that’s ok! And in case anyone asks, yes, I add in some Crossfit 2-3 times a week for new challenges.