Friday Motivation Barbell Workout

“You only get one body; it is the temple of your soul. Even God is willing to dwell there. If you truly treat your body like a temple, it will serve you well for decades. If you abuse it you must be prepared for poor health and a lack of energy.”
― Oli Hille, Creating the Perfect Lifestyle

 

 

Warmup: 7 to 10 minutes

Circuit One: (12 reps each) Repeat 3x

Barbell Deadlift

Pushup/Side Plank

Jump Squats

 

Circuit Two: (12 reps each) Repeat 3x

Clean and Press

Barbell Row with Bicep

Burpee Mountain Climbers

 

Circuit Three: (12 reps each) Repeat 3x

Barbell Squat

Barbell Chest Press 10 Reps/ Tricep Press 10 Reps

Walkover Plank/ Plank Jacks

 

Ab Circuit: (12 reps each) Repeat 3x

Reverse Crunch

Scissors

In and Outs

Plank One Minute

Cool down and Stretch

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Sow A Thought, And You Reap Destiny

Goals require positive thoughts that give you self-assurance to create change in your life. It all starts with a thought that leads to creating a plan and ultimately getting results. Positive thoughts can give you the confidence you need to help you attain your goals. All it takes is a well thought out plan, consistency, and action. You will be surprised at what one small positive thought in the morning can do…..

 

I love this quote by Samuel Smiles:

“Sow a thought, and you reap an act;
Sow an act, and you reap a habit;
Sow a habit, and you reap a character;
Sow a character, and you reap a destiny.”
― Samuel Smiles

So start today and consider your purpose in life. Set some goals and decide to take action. Try listening to motivational podcasts and daily affirmations. You’ll be amazed at what happens when you change the quality of your thoughts.

“SOW A THOUGHT……AND YOU REAP DESTINY”

Listen to this audiobook for positive motivation; it’s actually on record from the 1950s. It is amazing and offers advice that holds true to this day regarding a sure-fire way to live the life of your dreams.

Creamy Chocolate Power Smoothie

 

This is one of the best shakes I’ve ever made. It was smooth and creamy and tasted just like a delicious chocolate milkshake.

Here’s the recipe:

8 oz of organic almond milk

1/2 banana

1/3 avocado

1 scoop plant-based chocolate protein powder

2 tbsp of organic cocoa

1 tsp of flaxseed

2 tbsp of organic tahini or nut butter

ice cubes

Place in processor and blend until creamy; top with blueberries to add antioxidants!

 

Make Your Workouts More Effective

 

Many people think they have to spend hours in the gym to get in shape. They think if they can’t put an hour into a workout, then why waste the time working out. The truth is, it’s not about the time you put in, but the quality of your workouts.

I see so many people mindlessly going through their workouts with poor form. In addition to poor form, I see the overachievers with heavy weights using momentum and performing their reps way too fast. Consider putting more thought into your workouts and each exercise. Focus on controlling the weight and contracting the muscle; it will make a tremendous difference in your workouts.

Therefore, can you do less with more focus and still get a great workout AND accomplish your goals?

 

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Ask yourself these 5 questions:

  1. What am I trying to achieve in my workout today? Is my goal to build muscle, build cardiovascular endurance, work on flexibility, or do I want to bust through a plateau with some interval training? If you don’t know what the purpose of your workout is, you won’t get the results you are trying to achieve.
  2. Are you challenged with your workout? Is it intense enough? Is your weight challenging enough to make it difficult to get through your last few reps?
  3. Are you wasting time in the gym, too much rest between sets? Are you socializing too much- Are you wasting time on social media?
  4. Is your mind on your workout? Are you focused and present to give your workout all you got??
  5. Are you getting results from your workouts that match the time you spend each week on your training?

The truth is if you’ve ever tried a circuit type workout in which you perform exercises with very little rest between sets, you will realize that you can get an amazing workout in as little as 20 to 30 minutes.

RE: Jillianmichaels.com reports circuit training is an excellent way to simultaneously improve mobility, strength, and stamina. The circuit training workout is composed of two to six different circuits, each containing two or more strength/cardio exercises that are completed one right after the other, with little or no rest in between. The strength training works your muscles, and the cardio keeps your heart rate up.

Here’s is my sample circuit:

Pushups- 12

Jump squats -12

Pull-ups- 8

Burpees- 12

Squat with bicep curl -12

Tricep Pushup/Plank Jack combo-12

Plank- 1 minute

Repeat 3x

 

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Don’t Let The Weekend Destroy Your Progress

 

I love Fridays! It’s the end of the week and I like to start the weekend off right with a great workout. If you are like most of us, the weekend means relaxing and splurging on some “not so healthy food choices.” But there’s nothing wrong with that; life is all about balance. So how do you adjust your goals on the weekend so that you don’t destroy all the grueling work you put in during the week?

I don’t know about you, but I love to eat and enjoy working out; it makes me feel good about myself. Sure it would be a lot easier on the weekends to lay on the couch and eat junk food. But what about all your killer workouts, planning your meals,  and eating healthy all week? Surely you don’t want to destroy that progress over the weekend.

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To keep on track with my goals, I know realistically that I’m going to be splurging a little on the weekend.  Therefore it makes sense for me to offset the extra calories with extra activity.

Tip # 1: Increase your activity level. I typically get up early on the weekends and try to do at least a couple of miles on the treadmill.  If I don’t have time for that, I simply do a “high-intensity interval training workout” such as this from:  Muscle and Fitness

–> Perform circuit two times.
–> Rest as little as possible.

30 Bodyweight squats
10 Elevated pushups (feet on a bench)
30 Lunges (total, not per side)
10 Inverted rows (lying on the ground underneath a fixed bar)
30 Side-to-side hops (total)
10 Inverted rows
30 Close-grip pushups (either on knees or standard)
10 Underhand inverted rows
30 Jumping jacks
10 Burpees
30 Diagonal lunges (total, not per side)

Either rest for 1-2 minutes or jog in place for 1-2 minutes (repeat)

These type of workouts are super effective and burns loads of calories.  Dr Josh Axe reports that High Intensity Training

Research from the past decade continues to report that high intensity interval training actually balances both leptin and ghrelin, which increases fat burn and weight loss. In fact, burst training is one of the best ways to best manage unhealthy hunger behavior and maximize ghrelin and leptin to lose weight.

I also try to make sure I use my activity tracker on the weekends to help motivate me to get my steps in (either by moving more throughout the day or from my workouts).

 

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Photo by Tobias Bjørkli on Pexels.com

 

Read my article below for the benefits of  tracking your steps on a daily basis:

Do You Need An Activity Tracker?

Tip #2: Drink more water.  Stay hydrated on the weekend. This simple tip will curb your appetite, help prevent dehydration, and give you energy.

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Photo by The Lazy Artist Gallery on Pexels.com

Just check out the benefits for drinking water- especially number 7:   Healthline.com reports in   7 Science-Based Health Benefits of Drinking Enough Water

In two studies, drinking half a liter (17 ounces) of water was shown to increase metabolism by 24-30% for up to 1.5 hours (2627).

This means that drinking 2 liters of water every day can increase your total energy expenditure by up to 96 calories per day.

The timing is important too, and drinking water half an hour before meals is the most effective. It can make you feel more full, so that you eat fewer calories (2829).

In one study, dieters who drank half a liter of water before meals lost 44% more weight, over a period of 12 weeks (30).

It’s easy to keep on track with your water intake by just following these rules:

Drink water:  Upon arising, with morning snack, lunch, afternoon snack and with the evening meal. This schedule will keep you hydrated and help prevent overeating.

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So when the weekend rolls around, enjoy yourself. But stay on track by scheduling your water breaks and increasing your activity. Take a walk at lunch, park further away from the office, or take the stairs. It all adds up.

If you don’t have time to fit in a workout, try to break the workouts into ten-minute segments. Ten minutes in the morning upon arising and then another mini-workout on your lunch hour or after work. It’s all about priorities and staying on track with your goals.

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Enjoy your weekend!

 

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

 

 

 

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.

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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