Friday Get Lean Circuit Training

“Some are born strong and others are made strong.”
― J.R. Rim

Check with your physician before beginning any exercise program.

Begin with a warm-up for 7-10 minutes:

 

Perform each exercise for 12 reps repeating each circuit three times before advancing to the next circuit. Don’t forget to warm-up and cool down. Hydrate before during and after your workout.

CIRCUIT ONE:

  • Pushback Push up- 12 reps
  • Barbell Row With Bicep Curl- 12 reps
  • Bench Side Squat With Abduction – 8 Reps each leg- Right leg 8 reps/ 12 mountain climbers– Left leg 8 reps/12 mountain climbers

CIRCUIT TWO:

  •  Barbell Squat- 12 reps
  •  Clean and Press- 12 reps
  •   Barbell Squat with Bicep Curl- 12 repsPlank Jacks 12 reps

 

 

CIRCUIT THREE:

 

  •  Barbell Chest Press- 12 reps
  • Barbell Tricep Press- 12 reps
  • DB Rear Delt/ Side Raise– 12 reps each- Abs In & Outs 12 reps

 

Cool down/ Stretch

 

 

 

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What You Focus On Will Flourish

We all have goals in our lives. Some people write them down with details on how to achieve them, while others keep them stored away in the back of their mind on a mental “wish list.”  However, what if I told you the answer to achieving anything you want is in the title of this blog. Perhaps you want to change careers, go for your dream promotion, run a marathon, or simply improve a relationship with a loved one; the key is applying focus to the situation.

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Do you feel like you deserve a promotion, or does a new career path seem out of reach? What will it take to get you closer to that goal? It may be as easy as signing up for continuing education to help you advance in your current position or, enrolling in courses that relate to your career of interest. When I was in my twenties, I wanted to go into nursing but felt overwhelmed at starting back to school with two young children. I decided to enroll in a chemistry course at my local college and that gave me the confidence to pursue my dreams. I went on to graduate with a BSN in nursing, became a certified personal trainer, and acquired fitness certifications to teach yoga, and group fitness. You may be surprised how quickly new opportunities arise once you prioritize the steps to help you reach your goals. The key is applying concentration, drive, and consistency. You have the choice to stay where you are and hope things magically fall into place, or go after your dreams with focus and a plan.

Maybe, you’ve dreamed of participating in a fitness competition, hiking the Appalachian trail, or running a marathon. Goals such as these may seem out of reach, but it simply requires focus, consistency, and a well thought out plan. In the past, one of the top items on my bucket list was to run a marathon. However, I was not a runner and I felt like a marathon was out of the question. I decided to research training programs and discovered all my preconceived ideas were nonsense. I didn’t have to be a runner, a certain age, or have an athletic lean body to run a marathon. All I needed was a beginner training plan and the drive and consistency to follow through. Once I signed up for the marathon, I focused on proper nutrition and consistently began to build endurance and mileage each week. I successfully completed my first marathon in 2012; It was one of the most memorable experiences of my life. I remember starting the race Running For The Bay, St. George Island at the break of dawn, seeing the amazing sunrise as I ran over the bridge in St. George Island- Apalachicola, FL. I knew this would forever be a high point in my life; the feeling was priceless!

All you need is the proper mindset, motivation, and consistency to make your dreams come true. I entered my first figure show at the age of 53. I never dreamed I could transform my body, build muscle, and reduce my body fat enough to consider entering a competition. I was slightly overweight in my teens and put on additional weight in my thirties after having children. However, once I became interested in a career in fitness, the goal of entering a figure competition didn’t seem so far fetched, even at the age of 53. My first marathon gave me the confidence to set new goals in life. As I became stronger and improved my fitness level, I began to dismiss age or body type as a barrier to my goals. I realized you can do anything you put your mind to, as long as you believe it, and put the work in to achieve it.

Here I am below at age 53 and I placed 3rd in my age group. I’ll admit, I could have done better, and I didn’t put enough work into posing and nutrition. But this still took hard work, and I was happy with my results. Proof that what you focus on will flourish.

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This concept also works with relationships. We all thrive on connections with family and friends. However, with our busy lives, it can be difficult to put the time and effort into building and nurturing relationships with loved ones. Perhaps you feel guilty about not connecting or spending enough time with your children, parents, siblings, or friends. All it takes is a little thought and focus on ways to increase communication. Consider weekly calls, planning weekend get-togethers, or reading nightly bedtime stories to your children.

Think about an area in your life that you want to improve and simply take the first step. Consider your health, career, and your relationships and start with a plan. Be consistent, focus on the work, and you’ll be amazed at what you can achieve.

Your Life, Your Choices

 

“Regaining health is more difficult an objective then becoming ill. Becoming ill is a random act of ignorance and regaining health is an intentional effort in frustration.” 
― Richard Diaz

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Although hereditary factors can play a part in some diseases, you have more control over your health than you think. Your body is an amazing machine designed to heal if it senses a threat, but poor daily food choices and inactivity can lead to permanent damage. There comes a point where your body gives in and stops fighting.

Once this occurs there is often damage that can’t be reversed. Diabetes can lead to blindness, loss of limbs, and even coma. Heart disease and hypertension can lead to heart attacks and strokes. Your choices could leave you dependent on others for your care.

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But the good news is you can change your future. You have a choice every day to make better decisions regarding your health.

Don’t wake up one day and regret the opportunities you had to create a healthy lifestyle, and live a better quality of life.

FOLLOW THESE TIPS TO CREATE A HEALTHIER LIFESTYLE :

  • Monitor your weight- Although it’s important not to obsess over the scales and weighing yourself daily, you do need to check your weight periodically. Gaining just a few pounds each year can increase your risk of cardiovascular disease, high blood pressure, and diabetes. Make a point to weigh yourself once a week and log your results. If you notice a slight gain of a couple of pounds, then simply increase your activity and cut back on portion sizes. Tracking your weight on a regular basis will help you avoid extra pounds that can creep up over the years.
  • Remain active– Staying active is a key factor in improving health and maintaining an optimum weight as you age. Today more than ever, people tend to lead a more sedentary lifestyle. Many people have desk jobs and find it difficult to incorporate exercise into their schedule. However, it’s important to remain active so you can enjoy a good quality of life as you age. Brisk walking is a great cardiovascular exercise and you may want to consider walking or biking to work. Perhaps you can fit exercise in by taking a walk on your lunch break or joining a gym close to work. Many gyms are now 24 hours making it easier than ever to fit workouts into your schedule. It’s important to find an activity you enjoy and schedule your workouts on your calendar.
  • Avoid processed foods- Processed foods are typically high in calories and contain chemicals and toxins that can lead to weight gain. If you frequently eat out, try to select grilled lean meat without sauces. Select a salad, baked potato, or steamed vegetables as a side dish. Try to cook and eat most of your meals at home. Purchase organic fruits and vegetables when possible and experiment with healthy new recipes you’ve always wanted to try.
  • Do resistance training- Weight training is vital as you get older. Studies show that muscle mass declines with age. Muscle mass peaks around the mid-twenties; starts to decline in our thirties, and picks up speed as we age. Weight training helps you maintain a healthy metabolism and helps combat the loss of muscle tone as you get older. Lifting weights 2-3 times a week can play a major role in maintaining your strength and muscle tone. Therefore, if you are already strength training, you are on the right track! If not, it’s never too late to pick up a set of weights and get started.

Take control of your health starting today! Make the decision to heal rather than kill. It’s all about our daily choices.

Super Coffee Creamer

I love coffee and believe it or not, it’s actually a great incentive for me to hop out of bed early most mornings to get things done.  Also, if you’re like me and you drink a lot of coffee, you may want to read my article,  Is Your Coffee A Healthy Brew?

Therefore, needless to say, I’m always on the lookout for new brands and flavors of coffee and creamers. I recently found this coffee creamer in our local grocery store.

 

 

It contains MCT oil and monk fruit for a super boost of creamy flavor to your morning coffee. Per Healthline.com

Monk fruit, or lo han guo, is a small green melon native to southern China and named after the monks who first cultivated it centuries ago. The health benefits of the fruit have been well-known in Traditional Chinese Medicine (TCM) for decades, but its sweet little secret is finally making it into the wellness mainstream. It’s a sweetener that has zero calories and has anti-inflammatory properties.

Per Medical News Today

Medium-chain triglycerides are a type of fat that is found in certain oils and dairy products. MCT oil is a supplement made of these fats.

MCTs have many potential health benefits, and taking MCT oil supplements may also be beneficial.

While MCTs may not lead to dramatic weight loss, they may be able to play a role in overall weight management. They may also help boost energy and endurance, although more research is needed to prove this benefit.

A growing body of research also suggests that MCTs may improve a person’s ability to think and fight the effects of conditions such as Alzheimer’s.

I never add sweetener to my coffee and most creamers have unhealthy ingredients.  This creamer is a big hit with me, with natural ingredients that add a delicious, creamy- slightly sweet flavor. And best of all, I might be imagining this but I felt a boost of energy for my workout.

 

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Basic Strength Training Workout

 

 

 

This is a well-balanced basic strength routine. Begin with light dumbbells and transition to heavier weights when the exercise is no longer challenging. Consider using heavier weights for larger muscle groups such as back, chest quads, and glutes.

Perform this workout 2x a week on non-consecutive days so that your muscles can recover and rebuild.

ALWAYS CHECK WITH YOUR PHYSICIAN BEFORE STARTING ANY NEW EXERCISE PROGRAM.

Don’t forget to hydrate before, during and after the workout.

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Functional Warm up 7-10 minutes-

 

 

 

CIRCUIT ONE:

  1. DB Chest Press – 10-12 Reps

2. Glute Bridge (10-12 Reps)

 

3. Abdominal Cross hand Crunch (10-12 Reps)

REPEAT CIRCUIT ONE 2-3 X

CIRCUIT TWO:

  1. DB Row (10-12 Reps)

 

 

2. DB Bicep Curl (10-12 Reps)

3. DB Deadlift (10-12 Reps)

REPEAT CIRCUIT TWO 2-3 X

CIRCUIT THREE:

  1. Squat Bodyweight (10-12 Reps)

2. Tricep Pushups on Knees (10-12 Reps)

3. Elbow Plank (Hold for 30-45 seconds)

REPEAT CIRCUIT Three 2-3 X

Post Workout Stretch

Weekend Six Pack Ab Challenge

It’s important to fuel your body if you want to get the most from your workouts. This morning, I started with a glass of lemon water, grapefruit, and a protein smoothie. This provides me with the proper nutrients for instructing a calorie torching circuit workout. I plan to finish my class with my weekend ab challenge – the 300. Give it a try and let me know how you like it.

Smoothie: 8 Oz of organic almond milk, a handful of organic spinach, 1/2 of organic banana, 1 tbsp of organic flaxseed oil, 1/2 cup of organic raspberries and blueberries, 1/2 cup of greek yogurt

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If You Know How To Be Satisfied You Are Rich

“If you understand yourself you are illuminated.
If you overcome others you are powerful.
If you overcome yourself you have strength.
If you know how to be satisfied you are rich.
If you can act with vigor, you have a will.
If you don’t lose your objectives you can be long-lasting.
If you die without loss, you are eternal.”
― Lao Tzu, Tao Te Ching

Killer TRX Cardio Core Workout

I’ve been teaching a TRX six-week challenge class the past six weeks and incorporated a focus on mindful eating, food choices, and a change of routine. I love TRX, AKA suspension training. TRX is a great way to build core strength, burn fat, and increase strength and mobility.

Suspension training can be done with a convenient strap system that’s inexpensive and easy to transport to any workout space.

TRX was developed by a Navy SEAL, Randy Hetrick to train during deployment. It is a portable workout system that combines your bodyweight with gravity. The intensity of all exercises can be made more difficult by adjusting the angle of the body.

This six-week challenge has really helped me to break through a plateau and increase lean muscle. Additionally, my challenge group has managed to successfully improve their nutrition, lose inches, and reduce body fat. This is one of the best workouts for the core and to help define the abs.

Try my killer TRX workout below for some of my favorite suspension training exercises incorporated into a circuit (repeat 3x) Let me know how you like! Don’t forget to add a warm-up and cool down.

  1. TRX Squat With High Row (10 Reps)

2. Jump back Push Ups (10 Reps)

3. Trx Pike Crunch (10 Reps)

4. Burpee Mountain Climber (10 Reps)

5. TRX Hamstring Runner (10 Reps)

6. Up-Down Plank (10 Reps)