Motivation of the Day: Take Time to Smell the Coffee
Off Work & Ready to BLOG :)
What a day…and what seems to be never enough time to do everything that I may think I can accomplish. Is there ever enough time? The answer to that is…a BIG NO. A huge wake-up call for me in my journey of life….I wish more people would catch on. Sometimes I can be an over achiever….another personal share. This can back fire however when I am not able to do everything that I set out to do for the day. I would have to say that this used to bother me….somehow I failed myself or something silly like that. Looking at the glass as always half full is so important to me now. I try not to dwell on those things I did not do and FOCUS on the accomplishments of the day and even in my life. I can think of this and that to do, letters to right, filing, programs, accounting, domestic engineering, etc…the list is endless…don’t you think. I love that phrase….”Life is what is happening while you are busy doing other things”…What are those other things…do they matter in the BIG scheme? REALLY? I think about this and have come full circle to taking time to smell the coffee. Life is such a treasure, a gift, and an honor to live and what is important to me….is living each moment to the fullest. I appreciate the interruptions in life that feed my day in a positive way….an unexpected call from family or friends, visit from my children, or just the beauty of the day. These are all things that provide balance to my healthy life. I could never imagine having as a regret….I wish I would have worked more, done more dishes, laundry, paperwork….OH MY…and hell to the NO. Meaningful regrets like I wish I would have had more quality conversation and time with my husband, children, parents, siblings, and friends…NOW this makes more sense to me. I am working on NOT having any meaningful regrets by living NOW what has meaning in life to me….what is important…My time with my family & friends. Quality of life includes taking care of me, spending time with my family & friends, and taking time to enjoy a nice cup of coffee…and taking in the aroma. My plan is to take care of my health and not miss out on the living….because this is what Staying Healthy is all about;)
Sweat ON!
My Workout of the Day:
45 minutes cardio on my Stair Stepper Stretching
My Nutrition of the Day: (WATCH THE VIDEO)
Coffee, one and ½ cup…YIKES
1-Post-workout shake
My Protein Balls....YUM!!!
2-Powered Up Steel Cut Oats 3-B/S chicken breast & avocado on sprouted bread 4-2 Protein Balls 5-Grilled Salmon & Spinach Salad 6-Protein Pudding
Stay Healthy ME!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE A COMMENT….AND IF YOU LIKE….OFFER ME A SHAKE;)
Motivation of the Day: Never Take Your Eyes off The Goal
I LOVE MY BODYWEGHT LEG WORKOUT
I am so enjoying my post-workout shake right now. Some days you can just get the taste so right…and today is one of those days. It is well deserved after my bodyweight leg workout and ARC interval this morning. Actually I split my routine and completed my ARC interval prior to a client and finished up my bodyweight leg interval immediately after my session. I am a “Get It All In” kind of girl as I shared with you yesterday. My plan was to complete it all this morning, but I chose to spend some quality time with hubby before he jetted to work….however, I knew my calendar would permit a split routine….see…Smart Planning;) Balance is so key…and I think I am rambling a bit here and off topic…so let me dial myself back to the point I am trying to make. What I want to share with you about my routine today is I respect the power of a bodyweight workout. I maintain my body with high rep, low weight interval programs where I constantly change up the routine to ensure muscle confusion. I basically follow the HIIT (High Intensity Interval Training) principle with all my workouts putting in modifications all the time. It works fabulous for me and I love the thrill of the challenge. OK….about the bodyweight workouts....think about the difficulty of completing a proper pull-up and push-up. The words to describe the pull-up….HARD AS CRAP to do and proper push-ups rank just as high in my book. Completing bodyweight workouts are definitely under-rated and deserve respect. Lots of strength and mass is gained from a push-up/ pull-up routine and is the basis for many military prep boot camps. Imagine completing a 100 rep pull-up routine….CRAZY kick-butt workout and talk about DOMS the next day….they will be there. Moving right into my bodyweight leg interval workout today…..I used my step bench as I demonstrated in the video and literally kept stepping up and back on the thing until my legs were completely burned….then hi-intensity ME turned right around performed my cone touches for 30 to 50 reps per cycle or until I just could not do it anymore. I am very much a push myself girl when it comes to the interval segment…..I kick myself into high gear all the time. It is a rush to push myself and what a relief to get to recover for a bit…but then right back on the step bench for more. Even as I am writing to you, I can feel that my legs are fatigued….a bit tired and I know that tomorrow I will feel the delayed onset muscle soreness (DOMS)….I LOVE that feeling…another personal share;) Also…remember that I squeeze my butt on every movement…so I did have GOOD BUTT SQUEEZE today! So…hi- rep bodyweight legs with a butt squeeze please….OH YEAH…..LEGS ARE GOOD!!!!
My Workout for Today:
ARC Trainer Strength Interval 35 minutes
Bodyweight Leg Interval ~ Repeated Cycle 4x (Watch the Video)
Step Bench Lunge Series for 25 reps per side Cross over Lunge Back Lunge Side Lunge Cone Touches 30-50 reps (failure)
Stretching
My Nutrition for Today: Coffee, one cup please
Meal 3
1-Pre-Workout Shake 2-Post- Workout Shake (SO GOOD) 3-B/S Chicken breast & avocado on Sprouted Bread 4-2 protein balls (Chocolate Raisin) 5-Egg Whites & Spinach Salad 6-Protein Pudding
BY REQUEST STEEL CUT OATS IN THE CROCKPOT RECIPE:
Motivation of the Day: Exercise without Proper Form and Function is a Waste of Time and Energy
MOTIVATION - AGE ALMOST 47
What the heck is she talking about….got your attention…GOOD. What I am talking about here is how I utilize my muscles while I am working out. In my routine today, I concentrated on a bodyweight interval targeting my legs and glutes as well as my anaerobic system. So, I give myself a good butt squeeze when I perform an exercise. What I mean by that is I think about my muscle, contract it, and use it to lift myself for example. I will share that during my ARC Trainer interval, I also concentrate on my glutes and contract them as I am running my bootie off. Do I keep them constantly contracted….NO…only during the movement….now that would be ridiculous to keep my butt in a constant contraction unless I want to create a “Charlie horse” in my bootie. Not the feeling I am looking for….what do I look for in a good butt squeeze…LOL? I am looking for the muscle being efficiently and effectively used during each exercise. I do not believe in wasting my time or any contractions. I want to feel a good burn in the muscle during the work, and upon completion of my workout, I want to feel as if I have exhausted the muscle completely and have to pick my butt off the floor and carry it into the next room. Not really to that extreme…but sort of. I maintain my glutes through high rep workouts and believe me, I put my all into the work. Yes, I am maintaining and this is how I do it. I enjoy the feeling of muscle fatigue from a good workout and DOMS (delayed onset muscle soreness) the next day. A good butt squeeze workout lets me know that I have challenged myself and worked the muscles in a different way to cause muscle confusion. I never let my glute workouts get repetitive and allow my muscle to adapt to the same routine over and over. I love to change things up all the time and feel my butt being squeezed in different ways to keep maintaining, sculpting and being the BEST me from behind;) Another butt squeeze tip…while walking, I contract my glutes to get even a more intense workout. I do just about anything to modify and make an exercise more intense…..even walking. I definitely love a good butt squeeze and I know that tomorrow will let me know even more that it was GOOD! Off to soak my bootie in some Epsom salts;)
My Workout of the Day:
35 minute ARC interval
My Leg/Bootie Interval….I repeated this 5x…WATCH THE VIDEO
Step ups 20 each leg Low Squat bench step-ons 20 reps BOSU jumps 20 reps ABS on the bench 20 reps
My Nutrition of the Day:
Coffee, one cup please
MEAL 3: MY SWEET POTATOES & PROTEIN BALLS
1-Pre-workout shake 2-Post -workout shake 3-Sweet potato and Protein Ball 4-B/S chicken breast , avocado & mustard on Sprouted Bread 5-Grilled Shrimp & Fish with Steamed Veggies 6-Protein Pudding
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE… OFFER ME A SHAKE;) STAY HEALTHY!
