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: If you always have an Excuse You Will Never get it done.
A Sweaty ME earlybird workout today!
This morning has already blended into this afternoon….what a day already. Up at 6am to have my one cup and the aroma of the spiced chicken and oats filled the house…..YEAH!!! Now…I love that kind of time saver…several meals for the week…DONE! My spontaneous self took advantage of the moment and my hubby was kind enough to film the Crockpot event. Just back in town yesterday, I had lots to get ready for with work and getting back on track….that wonderful feeling of being back home is so nice. I love to get away, but enjoy the routine of having my foods ready to go, sleeping in my own bed, etc. Well…yes, I had lots to do, and I am jamming around here today in a flurry and multi-tasking in a huge way. While I am putting together my Blog videos, I am also putting away my chicken and oats into containers for the week…a load and load scenario. It works…and I will not let having much to do get in the way of getting in my workout. I could simply say…too many files to prep, food to cook, laundry to do, emails to answer, blogs to write, articles to prepare, recipes to create…on and on…and I know that many people DO that. Not this girl….hence the motivational saying for the day. Really, the laundry will still be there and the dishes will too….what does not remain the same from moment to moment is ME and YOU. I refuse to deprive myself of the moments that matter….and one of those is taking care of me….because…my health is my wealth. It is a thrill ride to challenge myself and see how efficiently I can multi-task and get it all in….do I feel a bit of pressure….YES…but…healthy pressure can be a good thing. It drives me to be an efficient person, trainer, wife and mother. If I did not follow through and created excuses for things…YIKES…what the heck kind of life and person would I be? How could I exemplify to myself, family, friends, clients, and YOU the importance of a Stay Healthy Life. I really would not even be here creating this Blog for you….because there would be some sort of excuse to not do that….No Way. I am not that kind of person….I will get it all in. Even through camera technical difficulties today…you will see in the videos….I did not get discouraged…but continued along at a good pace to complete my daily goals. I fit in completion of my Blog in between my clients and still was able to get the food in the refrigerator…do I have crock pots in my sink…YES…but they will be there when I get off work all soaked for an easy clean. Being successful at anything in life is about balance, no excuses, and getting it all in. I not only have a goal but I reach for those goals…..My goal for today was to complete my workout before my clients, finish this Blog before client 3, get my Crockpot meals into the refrigerator, review files, and answer a few emails….and I DID IT!!!! How do I feel….Accomplished….No Excuses for this Girl;)
My Nutrition for the Day:
Coffee, one cup please
I buy chicken in bulk for crockpot
1-Post workout Shake 2-Powered Up Oats 3-B/S shredded chicken on sprouted bread with avocado 4-Fruit & 2 protein balls 5-Egg White Scramble with Spinach Salad 6-Protein Pudding
My Workout of the Day:
ARC Trainer 35 minutes – Strength Interval
Body Work ~ completed 4 sets of the following
Negative pull ups 10 reps Lunge back kick forward 25 reps per leg Leg Extensions 25lbs @ 25 reps Hamstring Curls 25lbs @ 25 reps Lunge back kick forward 25 reps per leg Low Rows 30lbs @ 25 reps Lunge back kick forward 25 reps per leg
Post Shake Coming Up!
IF YOU ENJOYED THE CONTENT, LIKE IT, LEAVE ME A COMMENT, AND IF YOU LIKE…OFFER ME A SHAKE;) STAY HEALTHY!
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!
