Professionally designed lifting programs at home are the way to go
Back into some heavy lifting on day 15 of my 91 day challenge! I had forgotten just how amazing it feels to lift heavy and do drop sets etc and have those muscles feel like rubber! After this 49 minute lifting workout, I have so much energy I feel like running! Oh man I love it!!?
Building those muscles definitely increases the sense of well-being! I think I could get addicted to this feeling!??
If you have never tried a professionally designed body building program, I would definitely recommend it….Sagi Kalev is totally amazing!!! I literally cannot wait until the next workout 🙂
Holy moly weighted cardio is hard work! In this workout, we do fast weighted movements followed by 10 second hold then repeat 3 times.
These moves includes weighted burpees with plank holds, squat and sumo jumps with holds and more. Yike! Got a real good sweat going today and certainly feel my energy coming back today! Yesterday I was so pooped so it feels much better to have some Zip back!
If you want to do something to burn calories (and lose weight) fast, then weighted cardio is definitely a good option?? Excited to be done day #13 out of my current 91 day Challenge! If you would like to see the amazing results you can get from doing a fitness challenge, be sure to contact me!
What you focus on is what you get. I have slowly learned to focus on what I want to achieve instead of focusing on why it is not possible or why it can’t be done. No more of that crap for me!! I now focus on the positive outcome I want and it just happens…by doing this, my vision naturally pulls me along!
The way it used to be was that I would always be telling myself what I “should” be doing and groaning at how difficult it was. This is NO way to get motivated at all because the focus is all wrong!
I started focusing on feeling positive, energized, toned, chiseled and happy with some muscles, having a passion for life and what I am doing and this kind of vision just pulls me along with a huge smile and energy!!
Having a positive vision with strong associated passion works for no matter what you want to achieve!! A healthy body, incredible work life, great friends, a happy family, a great living environment etc…it is worth it to learn to make this mental shift and seriously working on personal development is the only way to get there!
Get fired up and happy with your life! If you would like some suggestions on where to start, don’t hesitate to message me. It is totally life changing and I am proof of that! I have now overcome a very rough childhood past and all of the emotional baggage that comes with that and divorce, and much other crap I have been through! None of that gets me down anymore…I am now thankful I had those experiences to build on the strengths that I now have today…totally a better feeling to have than being dragged down with anger and self-pity!!
Have a fabulous and thankful day today! Day #11 of my 91 day fitness challenge complete!?
I was working these quads, hamstrings, glutes and abdominals early this morning… in a combination of deadlifts, squats and lunges…wow! Leg day is hard but I hear that it brings the most benefits over all other lifting routines so its worth the hard work!
Leg muscles are the largest muscle groups in the body, so they burn the most calories… did you know that your gluteus Maximus (ie your buns) is the largest muscle in the body?
OOH! Leg Muscles look Good!
Leg muscles are our big muscle groups, but they also look really nice. Strong glutes, athletic quads, healthy hamstrings and toned calves certainly look good in a pair of shorts. However, there are 5 bigger reasons to work those legs than just for the looks! …
Power and Endurance
Legs are powerful when they are strong and give us higher athletic ability to do other sports such as running, jumping or sports requiring speed! Having strong conditioned muscles also gives us more endurance so that we can move faster and for a longer period of time without getting tired!
2. Less Injuries
When our legs are strong, joints are optimally supported and there is much less likelihood of having certain injuries especially during sporting activities
3. Burn more Calories
With conditioned leg muscles, our whole body will generally have a higher metabolism. Those larger muscles require more energy and therefore your metabolism 24 hours per day will be higher! Aha! Weight loss!
4. Less Back Pain
Less back pain will be there if we have strong lower body. The glutes take a lot of the strain off the lower back when we are standing. If we sit all day, we are more likely to have short hip flexors and weak hamstrings (leading to sore back)…. Stretching those hip flexors and working on strengthening the glutes, hamstrings and abdominal muscles can make a dramatic difference in reducing back pain.
5. Practical strength
With strong legs, even if you are not an athlete, it will help you with day to day activities without getting hurt. Things such as moving around heavy items, carrying groceries, moving furniture are easier if the legs are strong because your body will have the strength to squat and hinge at the hips. This way, when we use our strong legs, we can much easier lift heavy items without hurting our back!
LEG WORKOUT TIP
With leg exercises, it is important to start low and gradually increase the weights. Do full range of motion slowly, with abdominals in to support the back and slowly increase the depth of your movements. It is very important to use proper form to avoid hurting the knees so be sure to research this or get a coach (like me) to help you out.
How many of us would benefit from having a smaller waist size? I think the majority feel that it would be a good idea… especially those over 40! Gosh…being over 40, these pounds seem to slip onto the waistline so easily!!
One thing is for sure…taking time to do core work at least a couple times a week definitely makes a difference. By working those core muscles, they become smaller, stronger and more compact (thus a smaller waist size) it has definitely made a difference for me! The moves I am doing in the video are part of a 16 min Core workout that I do at least twice per week. It was very hard to start with, but I have been doing this for 3 months now and my core is already MUCH stronger!
The side benefits of having a strong core is that you are stronger and better in other sports and activities (everything from hockey, to running to horseback riding!) and have a stronger back and less prone to injury! My back pain is almost non-existent since working on my core regularly!
All set for a healthy day today!!! Dynamic strength workout done which now has all of my muscles fired up and roasting a tonne of calories that will increase my metabolism all day! The calorie burn all day is a real bonus! Once we are over-40, our metabolism really needs a kick!
My healthy food is all ready for the day to carry in my trusty cooler that includes mixed greens salad, 0% plain Greek yogurt, raw unsalted mixed nuts and seeds, apple, orange, and a spare scoop of superfood shake in a ziplock baggie just in case I notice any cravings later in the day. I will also have some eggs with pepper for breakfast for extra protein before I head to work!
All set for a healthy day! It helps to get started right every morning and to have some preparation done the night before!
If you have never tried doing a cardio workout with weights…wow, it’s very challenging! In this particular workout, you have to do repetitive moves quickly and then hold the move for 10 seconds and repeat… this gets those muscle groups fatigued really fast…especially with the push-ups segment!
If there is one thing I have learned in my quest for a happier and healthier life, in order to be good at things and to succeed, I need to be willing to push myself to do what most people won’t. I need to be willing to persist for a long time before I see results. It was an interesting concept to realize and to apply to myself. It has proven itself true though.
As hard as it is some days, just gotta keep hitting “play” and pushing myself to do my best and to do better all the time. This determination and self-discipline can pull you through those rough days.
I had a poor sleep last night and cannot stop yawning, but still managed to push play and get ‘er done. So glad I pushed myself. Time goes by far too fast…so need to keep at it! The time will pass anyways so might as well make it count for something!
Yes, we all have choices….. Sleep in or get up early to work out? Hit the drive-thru or take a bit of time to meal plan and meal prep? Watch mindless TV or do some personal development? Buy an expensive handbag or sneakers or invest in a superfood and workout program?
Hey, its true that where you spend your time and money are where your priorities are. I urge you to make the sacrifices you need to make to live a healthier, happier and more fulfilling life.
I’m all about quality of life versus the quantity of things I own. I want to be able travel the world with my family and spend many more years together. I want to see my great grandchildren graduate high school and get married. I want to prevent generations of family to come from having high blood pressure, high cholesterol, cancer and diabetes.
Speaking of quality of life, I have truly learned to value personal growth, health and happiness over money and this mind-shift alone has totally changed my life.
Examine what you can eliminate in your life to ultimately make YOU (your health and happiness) the priority. And to help you to do that, the next time you hear yourself say “I don’t have the time” or “I don’t have the money”, try saying instead that “It’s really not a priority” and see how THAT feels.
Holy crap. My first Beast workout of my current 91-day challenge was super hard today! I can certainly tell I have been slacking in the lifting department!! 40 minutes of lifting this morning and worked the whole body including the core! I am feeling like total body rubber at the moment!
In the workout program today, the trainer refers to the lady in the workout as the momma-beast and so I decided I am gonna work towards being the granny-beast.? Sounds like a motivating goal to me!?
Time for a superfood recovery shake and some eggs for extra protein! I hope you have a healthy and active day!!
Now THAT is something worth fighting for!!! My health is something that I do not take for granted any longer! No way!
I spent too many years out of shape, in pain, digestion not working worth a crap (literally), painful knees, fatigue, poor sleep, constant lower back issues and miserable in the head too! That’s no way to live!! I am so happy that I made the decision 2 years ago that I was going to change this!
The decision was made after going through every medical test known to man including colonoscopy and finding out that there was nothing medically wrong with me!!! Ultimately I was just unhealthy, fat and out of shape! What an epiphany that was!!!
I said NO MORE and started working my ass off, superfood and professional fitness every day and clean eating and my body totally transformed. …and guess what? My whole mental health and mood transformed with it since my body was now running efficiently and my hormones were better balanced too! And you know what happens when you become a happier and more fun person? Your whole life changes!
Oh yes, believe me, the decision I made 2 years ago was the best decision of my life and I will NEVER EVER go back to how I was.
To transform your body and your health, be sure to join me for my next accountability and support group for superfood and fitness. There are programs for everyone from beginners to even the most conditioned athlete! CONTACT ME NOW to get started!
