Posts

Never Give Up On Your Dreams

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I was talking about this pic with my Diamond-Bound team.. It says it all!

Is there one that trips you up?

Imagine you are always right there & keep going.. Because at some point you WILL be right there.

Just A Few Reasons People Give Up:

  • Comparing to Others
  • Not believing it’s possible
  • Negative Self-Talk
  • Lack of Accountability & group support; feeling alone in the pursuit
  • Unrealistic expectations about the time & effort it takes
  • Blaming others & situations
  • Aiming for perfection vs progress

Watch out for these frustrating, quitting triggers! Quiet the noise around you 🙉🙈 & get focused 🎯

 

Never give up

Add These in Lifting or Cardio Sets

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Reverse crunches with ballWhat’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?

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Progress pics or videosI’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

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dont waitYou 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🙇

Soak up what makes you happy

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Sunny Puppy LoveTrying to spend as much time outside these days as humanly possible☀! I know the freezing cold is right around the corner 😝. Take time to soak in the things that make you happy💓 & if you truly cannot find that time, follow my sister Chalene Johnson & her Smart Success videos ..there IS a better way to design your life ✨ I was the most STUBBORN of all & thought I had to work a 9-5.. Which was more like an 8-6. I convinced myself it was fine & it WAS fine- but I knew something was missing. So glad I let “fine” go & took a leap of faith for amazing ✨👊✨

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!!!!