Posts

Upper Body and Core

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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
Decline Push ups20 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

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Booty_work_videoDo 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

Focus on your blessings more than your weight, your reps, or your calories

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What’s your workout today friends?!

April 27 Strong armsSometimes 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?

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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 ?!

April 26 the space between

Shaun T’s new Beachbody program ‪CIZE‬

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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.

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If it feels like something is missing make a change

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April 19 Is something missingAgreed?!
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

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April 19 Medicine ballWho 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.

Team Hardcore Trip to Cancun

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April 18 Cancun If the pics of Cancun were annoying, my apologies. But I bet for SOMEONE, they sparked inspiration in some way

Team & friends & BB.. Thank you for everything!
April 18 Cancun Group shot

Leg Day

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5 exercises, 16-20 controlled reps (this is sped up) 3 sets!
I mixed in triceps in between sets (& I’ll post that too)

If you watch, will you click Like or share while you’re at it?? I need to know if you like these

For legs, I do a workout I’ve made up like this 1-2x a week or a combo of exercises from BodyBeastLegs, 21DF plyo from 21DayFix Extreme & ChaleanExtreme

Leg_day

National Siblings Day with Chalene and Jenelle

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LOVED getting to spend some time with my sister Chalene Johnson while on vacation. Woke up at 4:50am every morning to get to her Chalean Extreme and PiYo classes too! Click the Video below to see our workout at sunrise.

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