After a long and hard week of lifting and MMA fighting and lots of work hours and action, I really needed this 20 min recovery and stretch workout this morning! Ahhh!! Felt so good!!
It’s very important to take these rest days and stretching to give your muscles time to recover and to build flexibility for the upcoming week of hard workouts again!! Never underestimate just how much a good rest and stretch day can boost your muscle growth and results as well! (And reduce chance of injury!)
The use of multiple types of sets such as combo sets, giant sets, single sets, progressive sets, drop sets, forces sets etc keeps your muscle wondering and confused…and therefore developing nicely!?
The effectiveness of professionally designed programs that incorporate all of these types of sets has been proven to get you the results you want.
The more effective the muscle training, the more the muscles will evenly develop. Developed and conditioned muscles burn more calories, are functionally stronger and also give us stronger joints, less prone to injury and less pain. It’s a win win to work those muscles properly!
By using a professionally designed program, it gives a strategy to follow to ensure that edge that will get the body you are looking for! Takes the guessing completely out of the picture by showing you exactly what to do each day to get those results!
This morning for me was back and biceps work …Gosh, it feels so awesome to be lifting these days! …day 17 of current 91 day core and beast challenge is complete!
If there is anything we don’t want to take for granted…it is our health!! If we don’t have our health, then how does our life look? How does life change when we don’t have our health? Just take a few minutes to think about this one.
Our health can be affected so quickly and in just a moment of time. This is why prevention is so critical! Take the time to put only clean fuel into your body… be deliberate about making your body work physically each and every day to get the blood flowing and boost your good cholesterol.
Numerous health conditions are totally preventable but we have to be deliberate about thinking about our health each and every day! What we do now really does matter! Choosing junk or processed foods over fruits and vegetables and clean proteins…NOT a good idea! Choosing to sit on the couch or laying around instead of doing some kind of exercise…NOT a good idea! Choosing a night on the town getting drunk and tonnes of junk food over a healthy evening of fun activities with the family…NOT a good idea!
Every one of those choices we make each day counts either for or against our health and well-being. The choices may not seem like a big deal at the time, but it the big scheme of things, they really are a big deal!
Take some time to be deliberate about what choices you will make towards optimizing your health and do it NOW. Now is the time…do not wait until something goes wrong…until it’s too late to prevent it…
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.
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.
