Pre-Halloween festivities cardio!
There’s no workout that gives me high Turbo does!
How can this song not make you wanna move!?! Turn it up!
I Love To Hate This Workout
Would you do it?
For the High Knee Jump Rope, right + left = 1.
For the Weighted Overhead Lunges, right + left = 2.
☝3 rounds only if you are using LIGHT weight or you’re modifying, or you’re advanced.
☝Know YOUR body & level
☝Be sure to warm up first, focus on form but avoid any breaks if you can.
☝Modify as needed.
☝Cooldown + stretch afterwards!
Would you do it?!
p.s. This is sped up, of course!
Turn Every Room Into A Workout Room
We’re going to completely re-do & upgrade this weight room & I can’t wait!
Our house is non-traditional in that we have 3 rooms that we’ve made into workout rooms & we wouldn’t have it any other way🙌.
If you stay here, workouts are mandatory☝.
We may not have a bed for you but we have plenty of benches☺.
Who’s injured & feeling out of the swing of things??
This is my “anti legday” workout yesterday because my glutes were too SHREDED from my Saturday workout. ☝There was obvi more involved but I couldn’t fit it in. ☺
☝But my point here is… when you are SO SORE you can barely walk or if you have an injury, you usually have LOTS of options to get that heart rate up & keep your head in the game.
I had to do upper body & core workouts for 6 months due to a hamstring injury.
Keep the weights light, reps higher & don’t work the same muscle groups on consecutive days – avoid overtraining the “healthy” muscles.
Maybe you DO need some time off, but be VERY careful of just letting everything go You have OTHER healthy muscles & studies show muscle starts deteriorating after 6 days of inactivity. So be smart, follow Dr’s orders, see a PT, but do what you can to preserve what you have & most importantly to maintain your “fit” & positive mindset because letting that go can lead to poor nutrition …which can REALLY wreak havoc on your fitness & how you feel in general.
I only know this because I’ve been thru it myself
5K RACE FOR RECOVERY
Such a great cause & way to start the day!!
What’s going to push YOU today????
Neither of us trained for this & we both had grueling workouts yesterday (me, a heavy leg workout & Ty, 2 hours basketball + 2 hours neighborhood football + 2 Lacrosse games😰 !)
But last night T asked me to do this race with him today! I’ve always wanted to run a 5K with my son & I didn’t realize that would happen this morning! He told me 2 weeks ago he wanted to do this race ..but by himself.. so up til last night, I thought I’d be bundled up on the sidelines cheering him on with Matt, hot coffees in hand ☕😁.. That sounded great to me because I’ve not been able to run super hard lately due to a lingering knee injury that swells if I over-do it.👎
I’m proud of him for sticking to it this morning when I gave him every opportunity to sleep in (I felt he needed the sleep/rest & I was already SUPER sore 😆) but he kept saying ..”no I’m up! I wanna do it”. I know if he wants to be, he’ll be a great runner someday just like his dad!
And HUGE props to our neighbor Roman, who is only in 8th grade & WON the whole thing!!🏃🏆
What’s your non-weight-related goal??
Running a faster 5K, doing push-ups on your feet vs knees, pull-ups, squatting a certain weight.. ??
I’m doing a hollowback here to work on back & shoulder flexibility (which mine is obviously BAD right now) & handstand pushups for shoulder strength. They are harder than they look but I love challenges!
p.s. Love this song
Strength and Performance
I like muscle & athleticism. I do better focusing on strength & performance goals versus trying to be a certain size or weight. If you haven’t, you might want to try that too..
Btw, feels so good to feel good again! Thank you for the well-wishes!
☝Top right: all the different things you can do with a medicine ball ✅ .. There were too many to fit into 15 seconds.
Add These in Lifting or Cardio Sets
What’s your workout today? Or was it a rest day??
Add these in between lifting sets, or tack on to your cardio workout, or weave them into your core workout..
4 sets of 20 reps‼
They burn so good ♨😆
Do you prefer progress pics or videos?
I’m NEVER gonna be one of those girls who says “excited to see I still have abs even after a week of eating & drinking crap”.. lol, but awesome for you if that’s how well your body metabolizes crap☺
If I am off track for a week, I feel it & see it. MY reality is there will be small up & down fluctuations ALWAYS ..because I’m human & because being my absolute leanest is NOT a top priority in my life. I rarely weigh myself because I know when I’ve put on weight & likewise, I know when I’ve leaned down a bit.
The key to healthy, steady progress and ☝ keeping your HAPPINESS & CONFIDENCE is to accept whatever is thrown your way & stay EXTREMELY optimistic thru every stage of your journey. In my opinion, confidence, humor, kindness, humility & self-discipline are MUCH sexier than a super fit person without those attributes.
🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎🍎
The key to long-term progress:
☝ Get support to quit bad habits
☝ EVERYONE has flaws–don’t compare
☝ set performance goals
☝ mix things up- nutrition & workouts
☝ be extremely grateful for what you have & USE what you have (some people are PRAYING to just move again; some praying just to survive this day).
p.s. I run free accountability groups on Facebook for my customers & ps coaches 👍 if you don’t have a Coach, Inbox me for info📥
You Can’t Wait to be Motivated
You can’t wait to be motivated, you have to just do it! Agreed??
I was NOT in the mood to workout this afternoon.. But that rarely stops me, especially if I just took a day off, which I did yesterday. I’ve been doing this fit life long enough to know, most of the time, you JUST DO IT whether you feel like it or not. It’s WAY too easy to find an excuse & if you allow your mind to go there, you’ll SURELY find an excuse!
Usually once I start, I’m ENERGIZED, but this time half way thru I felt sick to my stomach😷. I figured it must’ve been something I ate, so I ☝chose to ignore it & finished a grueling leg workout + a lil turbo. SO GLAD I FINISHED. I felt amazing afterwards! Whatever that nauseous feeling was, it disappeared 👍
Get addicted to that post-workout bliss & remember it when you’re trying to legitimize another day off🙇