I got a great sweat on this morning with a yoga and Pilates continuous movement combination work out… It was really tough but I felt great and was dripping sweat afterwards… I never really thought that I would enjoy this type of exercise, but I’m finding out that it is really improving my health and I’m totally loving it!!
September is approaching and I don’t know about you, but I find September is a great time of year to start new things, develop my knowledge, and get creative by implementing new things into my life. I have always felt this way I guess because September is the start of a new school year and it’s just a great time to start implementing change. Some people get nervous about making changes but it truly is exciting if you make yourself do things outside your comfort zone!
Starting in September, I plan to implement a completely new diet regimen, a new exercise plan, and as well implement a new and exciting career in providing healthcare services with my own business. I am adding this to my already existing health business where I help people with fitness, optimizing their nutrition and lifestyle change as a coach … It is all just very exciting …even though it can be scary at times, I am pushing through the fear!
Make September the decision time to make a change in your life! Take a course! Start a new health plan! Revamp your financial plan! Dig into that relationship you have been afraid to take to the next level! Make a career change! Start a new business!
Do something to make fall time exciting! It makes the transition to winter much easier when you are feeling fulfilled, energized, healthy, happy and passionate about something you love!
FYI… My job as a FREE coach is to help you select the health program that will best help you achieve your goals… Be sure to contact me to discuss!
Holy crap! Did day number seven of the Shaun T week challenge and it was definitely no joke! Red faced, huffing and puffing, could barely keep up, and in the end I was dripping, smiling, and satisfied that I completed this seven day challenge! Oh yeah! Really hard but so worth it! 😅
I feel so much stronger and fit after only 7 days with Shaun T! I think I am going to do this 7 day challenge AGAIN!! Are you looking for some motivation to improve your fitness level? To be able to run faster, go up stairs without getting tired, have more energy? Well, achieving short challenges really gives rewards for hard work FAST and boost that motivation to amazing levels! As of yesterday, I really hadn’t planned on doing this challenge again. Now that I have actually completed it…the sense of accomplishment is so amazing after such a short time, that I have changed my mind! I am gonna DO IT!
Anyone want to join me starting tomorrow for a 7- day fitness challenge? This 7-day challenge made me realize I was not in good a shape as I thought I was! 😬. So if you think you are ultra-fit…I challenge you to try the next 7 days with me! I dare you! Come on! Message me to join our group for the next 7 days!
You know what they say… Change happens when you move outside of your comfort zone… If everything is easy, we don’t really accomplish too much…
This morning, did 30 minutes of intense cardio with Shawn T and then I also had chest and triceps on my workout calendar and I was not sure how I would find the energy for that… I had every excuse rolling around in my mind at that moment… Well, I really don’t have time, well I’m kind of tired, well I can maybe do it later, well maybe I’ll do this one tomorrow… And on it goes… I made a decision at that moment that I was going to do this no matter what. I got the 53-minute tempo chest and triceps workout done (wow, what a tough workout!) and then was super happy with myself afterwards and actually felt rejuvenated!
Why push ourselves?
It is true when we push ourselves outside of “easy” and outside of what we are comfortable with or what we WANT to do that we really make progress.
Shawn T week day number two is complete ✅ as well as day 79 of my 91 day beast and Core challenge✅. Feeling so accomplished now! 👍💪🏻😁. Time for my morning chocolate superfood and recovery drink then hit the shower to get ready for a super busy workday doing housecalls then 8 hours of walk-in clinic!
Have a great day!!! Do something outside of your comfort zone today and see what happens!
I remember those days when I only did things when I felt like doing them. It really didn’t do me any good since I was 40 pounds overweight and miserable. Learning self-discipline has been the key to success in all areas of my life. Self-discipline is doing things because you know you need to even if you really don’t want to. This morning, I really didn’t feel like getting out of bed at 430 am, but I pushed myself downstairs to get it done and definitely no regrets!
Getting those morning workouts and superfood in every day definitely sets the positive and energizing tone for the day and I love how it feels! The bonus is that it also moves me closer to my goals at the same time👍
Do you have health goals for yourself that you would like to achieve? Consider getting yourself a free coach (like me) to help you out on your journey. For me, having an accountability coach was totally what I needed to be successful for the long term! It may be for you as well😁
Posterior chain work has so much benefit for our posture and our back muscles. If you are doing any kind of exercise program, be sure to add in posterior chain work . This could be deadlifts or it could also be some floor work like I am doing today.
What is the posterior chain?
The posterior chain is the back half of your body. We tend to sit a lot and do work that requires use of the front half of our body so it tends to be stronger than the back half. This can lead to issues over time with back and joints. The posterior chain includes our back, hamstrings, triceps and more.
Why is this a problem?
Our posterior chain typically doesn’t get enough exercise during regular life and tends to make us hunch and have poor posture and poor posture leads to back pain. With a weak posterior chain, when we actually go to do exercise, our joints are actually more prone to damage because of the strength imbalance!
Speaking of exercise… Had an excellent back and biceps workout today. Took a rest day yesterday so I was ready to kick butt today!! Day 32 of 91 day challenge is complete!! ✅
There is something about working on developing strong round shoulders that has a way of making the waist look smaller…hmm what a novel idea!! In the video above is a 6 way move I did while working Shoulders this morning that definitely got my shoulders burning!
Muscles give our body nice shape and tone and pumps up our metabolism all day as well…bonus! Don’t wait.. get started now!
To have success in health and fitness, achieving a healthy weight sometimes takes doing something NEW and that we have never done! If you have never tried superfood and professionally designed fitness to change your life, my gosh, contact me now and I will help you get started and to succeed!
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!
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!
Lots of grunting, groaning and heavy breathing with the challenging strength workout this morning! Started a new 91 day fitness challenge today and I am determined to get ‘er done no matter what!
I remember what my last trainer told me…If it was easy, there would be nothing achieved! Working out to achieve fitness goals is supposed to be hard! 😁. As a result of what she said, even though it is HARD, I push myself harder all the time…after all this work, I at least want to see and feel progress!
Lets do this!
Day 1 of 91 day program completed and feeling fired up for my Monday today!👍 Now to have an Icy and delicious superfood shake for recovery and then time to hit the shower! Hope you have an awesome Monday!
REMEMBER THIS…. “Choose Your Hard”… Working out and being dedicated to a program is HARD, but looking in the mirror and being unhappy with how you look and feel is also HARD. Which HARD do you pick?
Beware….exercise and healthy nutrition can lead to strength, flexibility, happiness, improved relationships, prevent disease, a longer and healthier life, better quality of life, a healthy weight, solid balance, reduced chance for injury and so much more! Who wouldn’t want all of these things in their life? Make the DECISION to choose the fitness and health “HARD” today and transform your life for the better!
There are many benefits that I have noticed from working on my core strength. I used to have intermittent severe back pain that would incapacitate me for days, back aches, hip soreness, and even knee and neck pain.
If you have experienced this you will know what I mean here… Lower back issues that are acutely flaring up can cause the pain and muscle tightness to spread all over the back and body even leading to neck issues, headaches and more! In addition, having pain issues even intermittent, can lead to decreased mood, frustration and the use of pain killers which come with their own wonderful side effects to endure.
So what can be done about this?
Core strengthening leads to greater stability of the muscles surrounding the spine, hips and abdomen. By having greater stability here, it reduces movement within the spine that can lead to inflammation and pain.
I am currently on round 3, day 12 of this core blasting program and I notice a huge change in how I feel, my core feels super strong and agile and having no more back pain! What a relief this is! Being without pain is totally life changing!
Why strengthen Core?
The “core” is a term used to describe just about everything on your body that isn’t your legs and arms. This means you can think of your glutes, hips, abdominal muscles, inner abdominal muscles, pelvic floor, and scapula as your core. Your core is where your power is generated in order to carry out any movement. While abdominal and inner abdominal muscles do play a large roll in core stability, they don’t make up the core all by themselves.
Beyond the management of pain and disability, working the core can really improve our performance in other activities as well.. with a strong core, we will be a better runner, horse back rider, jumper, court sports performer, hockey player plus have more stability in every-day activities such as picking things off the floor, lifting children or grandchildren, hauling in groceries, cleaning the house and so much more! To be able to do all of these functional activities with power, confidence and without injury is what we want, isnt it?
Tips to Strengthen your Core…
If a person is just a beginner with core work, the exercises should look a little different and please don’t focus only on the ab muscles in the front with crunches. Only doing crunches in the setting of an already weak core can have a negative impact on your spine!
It is important to start gentle if you are a beginner with core work. Timothy Bell does a good job giving you 5 exercises to start with to get your core muscles working for you…Check out the 4 minute video below that explains each exercise for you. Perform each exercise back to back for the below prescribed time and reps and do this every day for the most benefit
Bird Dog – 10-second holds, 8 reps per side
Band Anti Rotation – 10-second holds, 8 reps per side
Dead Bugs – 8 reps per side, alternating sides each rep
Clam Shell – 10-second holds, 10 reps per side
Tummy Vacuums – 5-second holds, 8 reps
Once you have built the strength of your core and you would like to consider more advanced core training, you may want to consider joining a Core Blasting Fitness Challenge with me. CONTACT ME once you are feeling ready for this.
Working on and optimizing your core strength can totally change your life. It has for me and to no longer be suffering with pain, or use of medications is a much better existence overall!
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