Tip to stay on track
Someone asked me today for tips to stay on track & for me, it’s a combination of self-discipline, self-respect and self-forgiveness. Start defining yourself as someone who doesn’t give up on yourself. Agreed?
Upper Body and Core
Decline Push-ups (feet up on a bench) -try ’em!
When your lower body needs a serious break (too incredibly sore or injured), and the rest of your body does NOT happen to need a break, don’t forget there are a bajillion things you can do for your upper body & core for an entire workout.
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Warmup & do 1-3 rounds according to your time & fitness level
20 traditional push-ups
20 Bicycle abs
20 tricep dips off a bench/stair
1 minute plank
20 Decline Push-ups
20 Supermans
20 Reverse Crunches
20 Tricep Push-ups (on knees or feet)
One of my favorite Glute & hamstring exercises
Do you need to see the video demo? If so Click the image to the right.
It’s no impact on your joints but super effective. I used a pump barbell from Beachbody with 20lbs on each side (not sure how much the bar weighs). You could use dumbbells. Hold the contraction for a second on the lift I did 4 sets of 16-20 along with the rest of my legday exercises..
You should def feel the burn!!! If you struggle with lifting weights because you don’t know where to begin, or what to do, consider incorporating ChaleanExtreme, BodyBeast or 21DayFixExtreme
And that drink right in the image above.. That’s part of the new Beachbody Performance line of supplements that I get to test as an Elite Coach. This one is called HYDRATE -used during your workout- & I’m happy to report the taste is seriously amazing!! This new line of supplements launches soon. Text the number 22828 to get more info but only if you are NOT a coach & don’t have a coach. If you ARE a coach, you have the same info- it’s in your online office silly !! If you have a coach, ask your coach to fill you in
May Daily Salad Challenge!
Who’s in to eat a big colorful salad of some kind every day thru May??
For accountability, post your salad pic daily!
Just be sure to skip the heavy, high fat & high sugar, high sodium dressings and the candy coated nuts, croutons, etc
I always feel my best when I’m eating a BIG salad daily (& my Shakeology too of course) & I hope it makes you feel your best too
KeepTheFaith
This quote I saw on one of my favorite IG accounts really resonated with me today
KeepTheFaith
Thanks for the Beach run that morning Jen Delvaux!
.. And have Faith the rest will fall into place just as it was meant to be, and WHEN it was meant to be
{{Beach run in Cancun with my one of my closest friends Jen Dodgson Delvaux }}
Focus on your blessings more than your weight, your reps, or your calories
What’s your workout today friends?!
Sometimes a workout is for no other reason than a quick stress release
Today there’s no time for a run AND lift so I combined them in <30 min’s:
2.5 min run/sprint outside
Tricep exercise
Bicep exercise
Tricep exercise
Warmup + 4 Rounds
For the biceps, I stuck to traditional curls one arm at a time or hammer curls.
For Triceps, I did 50 tricep dips off a step, 12 tricep push-ups or triceps overhead extension w/30lb dumbell.
I set up with one 22.5lb dumbbell for bicep curls & one 30 lb dumbell for triceps overhead extension.
It’s as intense as you make it.
Focus on your blessings more than your weight, your reps, or your calories.
What holds you back?
What holds you back more.. Fitness, eating, or mindset?
As a stress eater & a very busy mom, wife and business owner.. I’m not perfect with my eating or fitness (or anything) ..I mess up a LOT.. I just work very hard, mentally, to turn weakness & defeat into opportunities to learn & grow. And I only allow pity parties to last for minutes.. Not days or weeks. That’s a decision & commitment to myself. Remove all that pressure & that perfectionist mindset, k ?!
Shaun T’s new Beachbody program CIZE
I laid this song on top of the video so unfortunately it doesn’t line up with the actual beat BUT.. How fun is I Shaun T’s new Beachbody program #CIZE?!
As Elite Coaches we received one of the workouts to try!! It’s SO fun! This is sped up of course.
Don’t mind my hiphop skills or lack thereof! Yes, I used to dance but not hip hop (umm, obviously!!).. I wish tho!It launches this Summer!!
Click the Video to watch.
If it feels like something is missing make a change
Agreed?!
Don’t wait or wish… make it happen for yourself.
I can be very stubborn and I had once convinced myself that the life I was leading was “good enough” & I was content and comfortable even though I didn’t feel passionate about my desk job. Don’t settle. Write your goals & an action plan for the week & for the year !
Medicine Ball Workout
Who might try this one?!
Quick, low-impact, but high-intensity. If you have a soft medicine ball & a wall that’s at least 9feet then you should give this a try. Warmup first!
30 #wallballs, no breaks
15 #RussianTwists w/the ball
15 push-ups
15 (each leg) hamstring bridge lifts
3-4 rounds depending on fitness level & time ⏰
If you don’t have a soft medicine ball (I use a 14lb ball), you could use Dumbbells on your shoulders or a barbell to do a squat followed by an overhead shoulder press.