Move More
Set a goal for something and work to master it – whether it be number of pushups on your feet, unassisted pull-ups, a faster race time, or just minutes jogging without stopping.
Return the Favor
Your body takes care of you. Return the favor.
Am I right?! Eat right, work out, & laugh more!
p.s. Nike Running Tights
Turbo Girls Crossfit Too
Took some of my top coaches & avid Turbogirls to CrossFit a week ago at Black Swamp CrossFit!
They killed it!! Just to clarify, they don’t JUST do Turbo..they do Insanity, they run, they do bootcamps, they lift. And no, I’m not saying CrossFit is for everyone… You can get amazing results just from combining T25 & CLX or TurboFire & Beast.
I just incorporate CrossFit 2-3x/week for fun & love the challenge! Some say it’s too dangerous, but like anything, you have to learn proper form & work smart! Having a great coach like we have with Abbey is KEY!
Just Start
Did you workout today?!
Give yourself props !! I did NOT feel like working out this morning. I was all comfy & warm in my sweats, BUT had to fit it in before going to the football game today.
So I started drinking my E&E, playing music & putting my workout clothes on as if there was no option. My thoughts changed & my energy followed!
Now to make sure my eating is on point so I don’t undo my hard work!
The rest of your life
Create a life you don’t have to escape!
Is there something you do that you always DREAD?! If it doesn’t get you closer to your ultimate goals, doesn’t make you happy, or isn’t in line with your very TOP priorities, give it up. Duh, right!?!
But being a people-pleaser, I tend to have to remind myself to say no more often and re-evaluate where, and with whom, I spend my time.
p.s. Thank you BlackSwamp for the awesome & FUN workout !!
Workout of the day
Turbo was the Saturday workout of the day.
What about for you?
Go Heavy
If you have a Pump bar at home, have you bought more weight plates for it?
You can easily fit 30lbs on each end for your squats, one-leg lunges, shoulder presses, etc.!
Injured?
Dealing with an injury ? Well I hope NOT but if you are, I’m with you, and I know how frustrating it is!
I’ve had the same hamstring injury since MAY! Went to a specialist today, and I am finally ready to be smart about this so I can be 100% again!
So, if you have a lower body injury, I’ll try to be good about sharing with you the upper body and core workouts I’ll be doing to get my sweat on !
Upper Body and Core HIIT Workout
Do you have a lower body injury & need a cardio workout? OR just want to crush your shoulders & abs in cardio along with your lifting workout? This is way tougher than it looks!
1. Warm-up 5min’s & use a timer.
2. Do 1.5 minutes of each exercise above followed by 30 second rest before moving on to the next one. Use a med ball or weights that are challenging to do 20-30 reps. This is for a CARDIO effect; so think lighter weights, faster & more EXPLOSIVE reps!
For #1, keep your lower back pressed to the bench; don’t arch.
#2 is just shoulder presses. I used 20lbs on each side.
For #3, do about 20-25 reps each side to take up 1.5 minutes. To modify, rest your heels on the mat & just rotate side to side instead of pushing the ball/dumbbell up overhead at an angle. I used a 12lb ball; you can use a dumbbell.
And #4 is just push-ups; go to your knees as needed.
3. Do 3 Rounds of the above for a 30min workout (includes warm-up).