Chest and triceps was a really good workout this morning. Feels good to be getting stronger as I move through my current fitness challenge!
FYI…These tricep push-ups are part of a great list of exercises that help get rid of bat wings! I am all for getting rid of those things! Are you up for a challenge like this?
Would you do some tough exercises and eat right (clean) every day for a 10-day challenge to make progress and finally make progress to be rid of those bat wings? Now is the time…summer and muscle shirt and dress season is just around the corner!
We have a FREE bat wing challenge coming up where we will show you the right way to eat and exercise to do just that! Message “yes” below or send me a private message if you are interested!!
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!
Seriously! When I started on my health and fitness journey 2 years ago, I could not even do more than a couple push-ups on my knees or more than a few minutes of jumping jacks before being out of breath! It’s amazing what our body can achieve if we push it to do more each day. I guess that is the power of the compound effect. You may not think that each and every workout makes a difference in the long run, but in fact they DO! Every snack choice (an apple instead of a Hershey bar) and every decision we make towards a healthier choice (no matter how small or seemingly insignificant it is) every single day does matter!
Choose to be active instead of sitting on the couch. Choose to do a workout instead of wasting time scrolling social media. Choose a garden salad with roasted chicken instead of a burger at the restaurant. Just by making these better choices each and every day and adding superfoods to my diet, I have dropped 42 pounds and am feeling the strongest and healthiest that I have in my life! Now as a grandmother, I can call myself the MMA Granny and I have earned it! 😁
The compound effect of each and every choice we make each and every day really does matter. Keep that in mind for today and as you think about what you will do to be healthier in the next month! We all mess up once in awhile since we are human after all, but if we mess up too often, that has a compound effect in the wrong direction!
To download 7 tips on ways to increase self-discipline power, be sure to get your FREE DOWNLOAD HERE.
Being fit is far more than just big muscles and strength! It’s about being able to move, twist, jump, maneuver, run…and more …all without getting injured! The MMA fighters need to do more than just fight to keep up their fitness level, and so should we😊. My agility power and a core workout were done this morning with sweat pouring and after it was over I was all smiles because it felt so great! Was a tough workout though!
As we get older, meaning over 40 and beyond, it is incredibly important to work on strength and agility training to maintain our strength, balance, coordination and joint range of motion. Walking is good exercise, but it really is not enough since it doesn’t work the essential muscles or the mind in the ways that agility training does..
Reaction time and coordination slow down as we get older, but we can fight that with only 10-15 min of practise every day. Agility skills help us to react faster, reduce risk for falls and this type of exercises puts pressure on the muscles and bones which help to keep them healthy and strong. With agility training, our posture improves, giving more upright walking stance and confidence and have less discomfort in our back.
The benefits of Tai Chi, yoga, Tai Cheng (take a minute to watch the video) with their slow controlled movements also really help to increase range of motion, balance, co-ordination and flexibility. If you don’t have time or feel comfortable going out to a class for this type of exercises, we have this type of program available on DVD or digital streaming and it can be used at home.
Dancing is also another good exercise to improve agility. It can be very fun and social activity as well, which is a bonus.. Dancing benefits not only our physical agility, but also our mental agility and reduces cognitive decline (BONUS!). There are many kind of dance available and if you would rather dance at home, there are country dance programs that can be done at home as well!
Remember as a kid we used to play hop scotch? Just that little bit of hopping, balancing on one leg really trains the brain and builds agility. Consider playing with your kids or grandkids and reminisce about those fun times and enjoy!! It will feel more like fun than exercise for sure. This morning with my workout (check out my current core blasting fighting program!), we did something called “Hop Squatch” which is very similar to hop scotch, but only with squats between single foot hops! LOL
By being consistent each and every day and working on agility to some degree, we have better posture, strength, balance and even energy! This will make us even more active in other activities, promote weight loss and a higher level of positivity and self-confidence. It is definitely worth working on and no matter what your age, there are exercises that will help! For more assistance finding a program to suit you, contact your local senior services, or contact me about some effective and fun home based programs that will help you out.
To join the Athletic Grandma Community and receive a FREE download about 7 tips to become more self-disciplined in your life, click HERE.
When I first started my fitness journey, I never would have been able to do a deep squat like this! No way! I had crunchy knees doing stairs and sharp pains in them…not to mention a bad lower back that always seemed to be “going out of place” and causing me sharp pains, pains into my legs and nothing but grief.
The day that I made the decision to put my health and fitness first was when this all changed!
It was a beautiful summer day 3 years ago when I decided to have fun and be silly by doing handstands and cartwheels on the lawn… Turns out, it was not a very good idea! …for 2 full weeks after that I had so much pain in my neck, shoulders, back, hips and even my feet, that I told myself enough is enough already!!! I was asking my self in disgust…”How did I get so out of shape!?”… I seemed to have gotten out of shape so fast! As it turns out, making decisions to eat junk food and skip workouts over a long period of time really didn’t do me any favours!
Something had to be done about this!
Once I made the decision and started working out using a professionally designed workout-at-home program, it was so hard! I could barely do a minute of jumping jacks and I could barely do a push-up on my knees! I thought I was gonna die, but my determination to change and improve my health kept me going. I recruited the help of a physiotherapist whose help I sought out regularly to help manage my pains and to help me adapt my form as I slowly got stronger.
It took a few months of working hard on exercising to start noticing that I had less back pain in the mornings, was walking up stairs with less pain, was getting so much stronger and was building some nice muscle at the same time! I noticed that I was getting heavier on the scale though! All that new muscle was heavy! EEK!
Getting bigger and heavier was not what I wanted!
At this point, I revamped my diet, dialed down my portion sizes and added superfood daily at the suggestion of my Beachbody coach. By this time, I was also able to keep up with the trainer and able to complete the video program instead of continuously adapting due to pain! Within 3 months after starting superfood, clean eating and portion control, I had dropped 35 pounds and was feeling the best I had felt in my life!! I still had some pain in my knees and lower back, but definitely not as often and not as severe…
My successes led me to believe more in myself and what I was capable of. I was motivated to achieve more! I started another program with higher intensity, completed it, then started another, completed it, then another, and another. Now, by this time, my energy was improving, my motivation was getting higher, my pain was getting to be less and less and I was feeling good and strong with the proper nutrition and exercise. This proved to me repeatedly that the work I was doing was not just getting me healthier, it was totally changing my body and its capacity to lift and move in ways I never dreamed of.
3 years later, fast forward to today, I am 42 pounds less than when I started, am committed to my daily superfood, clean eating and portion control as a long-term forever lifestyle. It is very simple system to follow, has really improved my strength, (peri-menopausal) hormone balance and energy, and as I keep going I CONTINUE to improve my body’s capacity to move, bend and lift. I had originally thought I would reach a plateau in terms of what my body is capable of, but it turns out that is not the case!
There is no limit to what can be achieved!
Week by week, workout by workout, I continue to get stronger, and am capable of more! I can run faster, can run up the stairs (no crunchy knees anymore!), can lift and move furniture, carry around my 41 lb grandson, sit all day at a desk, lift and toss bales for my horses, fork hay, do yardwork, shovel snow and can squat deeply with NO PAIN! Who would have thought this was possible? I am proof that it is totally possible to rehabilitate from anything and any physical problem if your mind is determined enough and you have a firm enough belief in yourself.
By transforming physically, it has changed my mindset and attitude as well. I am happier, more positive, feel stronger and more stable emotionally, have improved my relationships (work, home, family, friends), believe in myself more on many levels, and have more passion and excitement for life! (and a bonus is I was able to get off of every prescription medication I was on!)
You may be wondering how this story may impact you? You may be wondering how you too can have a complete body and mind transformation? How can you totally change your life as well? How can you improve your hormone balance, lose weight and become a happier person? My advice for you is to seek out the help of a coach (like me) to support, motivate and keep you accountable and help you through your journey to better health and fitness. I can teach you about superfood, clean eating, portion control and support you through your progress in fitness and even help you get off prescription drugs. I have been through all of this myself, have experienced both the pain, failures, difficulties and challenges, so I totally get how tough it is.
Think about this…
Being on a health and fitness journey is hard, but it is ALSO very hard to live overweight, hormonal, unhappy, in pain and totally miserable. Make a decision today and chose your hard!
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