Smart Success

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Smart Success VideoYou guyssss! Have you checked out & the first Smart Success video yet?! Umm.. Maybe get tissues ready too?

My sis Chalene Johnson & Bret Johnson just opened this up yesterday & people are always kicking themselves that they didn’t watch that video before the video came down & then the registration for the course was closed🚫

You’ve heard me say it like a broken record “I learned that from my sister” and of course it’s true… Most of what I’ve learned were take-aways from Smart Success! This is hands down my FAVORITE personal/professional development course!!

My sister has taught me how to have more time in my life, design a daily schedule that consists of family first, & the things that fuel me & lift me up, & how to build a business that makes 7-figures a year with SMART success versus STRESSED success. EVERYONE can benefit .. Check it out & decide for yourself✨✨✨✨

Here is the link http://www.smartsuccess.com/

Need to fit in a few HIIT’s this week?

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Fit_in_a_new_HIITThis is a HIIT so try to go ALL OUT for that minute knowing you’ll get a lil break Make sure your weight is light enough but a struggle to push press for a minute straight, quickly (this is cardio) but with good, controlled form.
☝As always …warmup beforehand, full body & at least 5 minutes. And cool down & stretch afterwards✅

 
Ok, back to family time & watching the ‪#‎lionsvsdenver game

Traps

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TrapsI was checking my straps & noticed my traps😳

Don’t worry, I don’t walk around flexed, they look feminine when relaxed☺
But sometimes you just have to take a progress pic to know your hard work is working

I usually do lat pull-downs & cable rows on our smith machine but no time today!‪
This was sped up but go slow⚠ & concentrate on the contraction.. It makes a Back_Daydifference!

So this workout was 12-18 reps, 4 sets of each:
• lebert bar pull-ups
• 1-arm bent-over row (45#)
• barbell bent over row (55#)
• 1-arm rear Delt raises (22.5#)
• upright rows (20#)

Old School

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I went old school today!! ” ‪#‎Boom I got yo Boyfriend” Best TF song, right?!

☝Disclaimer: I do not advocate the stealing of others’ boyfriends ☺

BOOM

Heavy is a Relative Term

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WARNING: Long Post Alert. What started short went all-novel somehow…

Even though I’m an advocate of heavy lifting and *do* lift what is heavy to *me*…. it’s important to realize “heavy” is a relative term. What’s heavy to me, might be light to someone else and vice versa.

I’m still not as strong as many of the women in my crossfit class that I take at Black Swamp CrossFit but today I surprised myself with completing 50 Hang Cleans at 85 pounds and 75 pushups (not all at once – we did intervals of 10 cleans and 15 pushups for 5 rounds). Thank you Energize!

When at Crossfit, I admittedly don’t go as heavy as I possibly could since I still haven’t mastered form and technique yet and I’m VERY cautious of risking injury. Crossfit lifting is TOTALLY different than the type of lifting I’ve done most of my life (traditional lifting) and requires technique, flexibility and power I haven’t mastered yet; most of the lifting in Crossfit is derived from Olympic Lifting. So I have taken a VERY gradual and injury-cautious approach to learning form and technique. It’s just fun for me to challenge myself in new ways and to me, it’s like learning a new sport and i LOVE sports. But I have NO desire to be competitive with it.

And to anyone curious, YES, I still do my own lifting workouts 5x/week at home that are traditional lifting (very similar to what is done in Chalean Extreme and Body Beast) where no momentum or power is involved, just controlled lifting and isolating. And yes, I still run, do turbo, spin and my own HIIT workouts at home too. No, i don’t workout hours a day… lol. But these are things I would’ve never had time to do when I was working full-time! I’m beyond grateful for my BB business making this fit lifestyle and this freedom, possible.

Interval Work

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If you spin, this is a low-impact but still intense workout

  • Lunge_SquatWarmup first
  • I used 55lb barbell
  • If you jump rope, do high knees!
  • For lunge & squat, it’s 8 reps each side; 16 total ( get low in your squats & lunges)
  • Do push-ups on knees if necessary
  • Romanian deadlifts are done with a flat back & straight but NOT locked knees

☝No breaks or rest if you can help it
Lets gooo!!!!

Little Luxuries

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✨🌾 Stretching & quiet time – two of life’s little luxuries!🌾✨

☺🙈Coffee & cuddles are too but that sounds cheesy!🙈☺

Stretching and quiet time

 

20 Hi/Low HIIT

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20_Hi_Low_HIITWould you attempt?!

☝In this one, go light on the Kettle Bell swings .

On the jumping lunges & the kicks, right + left =2 reps. ✌

The jump squats, Burpees & jumping lunges will be your high intensity interval, so plan to go all out with no breaks for those.

Recover with your light KB swings, Goblet Squats, & low front kicks.

A 5minute warmup plus 3 times thru should make this workout between 20-25 minutes of a ‪#‎bootybuildingHIIT

Sweat 16

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Sweat_16Here’s one for you that will take about 20 minutes if you do 4 rounds!

♻♻♻♻

☝For anything alternating, right + left = 1 rep. I used a 55lb barbell & a 12lb medicine ball.. but use whatever weight is fairly light (because of high reps.. This is really a cardio workout).
☝Warmup first!
☝Go from one thing to the next with no breaks if you can help it!
☝The overhead reverse lunges with a ‪#‎medicineball can be done with a weight plate held with arms locked overhead.
☝Know your limits. Modify as needed.

Please let me know if you do it!☺

Would you do this?

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Warmup first & then 4x thru! And btw, for the jump rope, right & left =1 rep. 
One you’d do?? Or no… ??

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