Just got the call from Corporate!! We finished as an Elite Team AGAIN!! Top 20 in the Company twice & 3x Top 10.
All the workouts, sweaty selfies, and work that no one sees, it MATTERS!
You inspire ME and I learn from you all every day! Thank you, thank you 🙏😘! #EveryONEMatters
Dale Sheppard is a husband, a Dad, a BB coach on my team, manages a gym and offers training to young athletes and adults (in the Toledo area).
If you’re interested in all that he has to offer you or your kids, I highly recommend you friend request him & message him👍
👇Click here and like the video on my FB page if you still want video workouts!
☝I’m excited to start our “New Year New Rockin Body”!
☝To receive future invites, if you’re not a coach & don’t have one, enter your email address on my blog👍
Good morning #fitfriends! Enjoy every stage of your fitness journey bcuz every day is either a personal win🏆 or an opportunity to learn💡 or laugh 😂.
And yes, I do strict pull-ups too! I do strict for strength & kipping pull-ups for cardio (they’re hard too, just totally different move all-together). 👍😁
This was part of the Day 2 workout of Hammer & Chisel I did on Monday! And yes, you can modify with NO pull-up bar or bench 👍
Do you prefer body weight exercises or free weights??
I prefer weights esp if they’re pink!
This is my Snatch & Squat Snatch practice.. I think these are so hard because I lack the necessary explosiveness but that’s one of the reasons I do them- to work on explosiveness & flexibility in areas I don’t have it.
This is light weight (55#) because i was just tying to work on form & technique after I had just finished a full lift & cardio sesh.
I’m not trying to be a competitive lifter, I just like new things & athletic challenges
Constructive criticism of my form is welcomed (☝but be nice☺)
LONG POST ALERT
Everything’s in your past. It’s behind you, learn & progress forward….
The weekend is coming and I’m making plans not only to stay on track, but make progress. I need to after traveling last week and being off my normal schedule for a couple of weeks.
Trust me, I will still have FUN and live *balanced* not perfect.
And believe me, I think it’s necessary and HEALTHY to splurge once in a while – if you’ve seen my “typical day of eating” that’s available on my blog, you know i’m not a perfect eater anyway and I certainly DO enjoy a drink or two when it’s worth it….
…but it’s NOT worth it to me to splurge REGULARLY or drink REGULARLY (every weekend or every night as some do) to be my best as a mom, wife or business leader and I certainly could not perform at my best PHYSICALLY if I did that.. (do you even KNOW how much alcohol slows your metabolism for the minimum 10 hours that a standard drink is in your system and how it affects your nutrition absorption and energy/performance the next day!?!) so it’s just not worth it to me. I have to constantly remind myself of that because it’s SO easy to just give in because everyone else is doing it and because it seems like a GREAT idea at the time!
And then you have everyone and their brother saying “live a little”… Me: “believe me dude, i’m living” I drink and splurge when it’s worth it! But that makes others feel guilty and they’ll make comments, so do your thing and pay no attention.
NOTE: I’m NOT talking about the 1 glass of red wine at night with no added snacks, or the daily small piece of dark chocolate, or your 1 piece of cake annually, or 1-2 drinks on a special date night (but skip the bread!) ..that’s all good & not an issue in my opinion.
So I really hope this isn’t misinterpreted.
But if you can eat whatever you want, drink when you want and have 2 or more every time, and you still excel in your personal life, in your career/business and make progress on your fitness goals too, GREAT (and if that’s the case, you either have amazing genetics, you don’t have kids, or you’re under the age of 30..lol).. but that’s not me and maybe that’s your reality too.
Years ago when I was personal training a girl a couple times a week after work, I was frustrated that she wasn’t getting results even though she was working out HARD and tracking her food… a few years later, I saw she had lost about 20 pounds and looked AMAZING. I was so happy for her but also dumbfounded.. why wasn’t *I* able to help her see that transformation? So I asked her “what made the difference for you?” She said “I gave up my Peanut Butter addiction and I stopped drinking. I was drinking every night”. OMG.. she never mentioned the PB addiction nor that she was drinking every night. But that was the culprit!! Drinking is FINE but too much will cause SIGNIFICANT delays in fat burning for at least the next 10 hours, not to mention empty calories and most lose their inhibitions and eat what they want, reduced nutrition absorption, fatigue, sometimes depression and addiction (which causes a whole other list of problems), and more.
We all have different goals, but if you know you need to make a tough change or break a habit, do it!
The struggle will be REAL but the reward will be BIG!!
Aim for new goals that make PROGRESS.
And DO NOT GIVE UP when it gets tough.
I’ve learned I’m happiest when I feel good about my relationships, my lifestyle, and my accomplishments and those accomplishments don’t happen without pushing thru slip-ups, unexpected obstacles, and making some sacrifices that others probably are NOT willing to make.
You have to decide what’s MOST important for YOU to focus on.
Let’s be real with ourselves, make a commitment and follow thru on it so you can be at YOUR personal best.
Sound like a plan???
Here’s a killer wod for you:
7 Thrusters
7 Bar-Facing Burpees
7 Split Jerks
X 7 ROUNDS 55-65lbs for the ladies
Modify movements, reps, rounds as needed & warm up first!
☝Don’t forget: Master’s Hammer & Chisel is a lifting program & meal plan releasing in December Plz message if you don’t have a Coach & want more info. I am ALWAYS running challenge groups for my Coaches & Customers✅
Worlds Most Boring Video but just wanted to demo Front Deltoid raises on an incline bench because they’re so effective for building those shoulders.
I go lighter & focus on isolation & form
It took jussssst the right lighting & pose to show any definition☺ & this is my stronger leg… I’m not where I was 2-3 years ago prior to my hamstring injury when I could do sprints & a hard legday twice a week ..BUT I’m proud of what I’ve maintained and excited to feel stronger & fitter everyday.
Here’s what I’ve been doing for legday recently…
🎯4 sets with 8-16 reps (rep to failure)
If you like to follow a video (especially because form & technique MATTERS), I highly recommend one of these for strength training: Chalean Extreme, Body Beast, 21 Day Fix Extreme or coming-next-month The Masters Hammer And Chisel.