Fitness Friday

If you’ve been reading these posts for a while, we really do try to preach keeping a positive frame of mind.  Nothing is more negative than “living until.”  What I mean, and what Dr. Brooke means in her article is that it seems we’ve gotten ourselves caught up in an “until” mindset.  How many times have you said “I’ll be happier when….” or “when I look like….”  What this does is create a negative, depressing state. Don’t think that way.  It may keep you from great things.  Start living now.  As The Unattainable Life says daily, “Are you really living?” 


Step out of your comfort zone once in a while.  Stretch yourself past what you think you can do.  I guarantee you would surprise yourself.  Same can be said for us.  Chris is pushing himself out of his comfort zone to give a presentation this summer on trainer education. 

Sometimes you just have to take a chance. 

A hot topic as always is CARBS!  Should you eat them, how much, blah blah blah.  YES!! Eat your carbs.  They are a basic macro nutrient that sustains the body.  Your brain especially needs those carbs to function.  For the most part, earn your carbs, meaning on workout days you can push your carb intake a little.  On non-workout days, try to go a little lower on the carbs.  Pretty simple guidelines. 

If you really want to get lean, then focus on consistent effort over time.  It’s not going to happen all of the sudden, but a few tips will go a long way. 

Dedicated to your success always!!!

Weekend Workout/Strengthio

Burpees 10
Vipr Shuffles/Shuffles 20
Rope Slams 20
Kettlebell Swings 20
Mountain Climbers 20ea leg
3-5 rounds


Kettlebell Snatch Left- 10
Two Handed Kettlebell Swing- 20
Kettlebell Clean and Press Left- 10
Kettlebell Figure 8- 20
Kettlebell Snatch Right- 10
Two Handed Kettlebell Swing- 20
Kettlebell Clean and Press Right- 10
Kettlebell Figure 8- 20

3-5 rounds

Or just get outside and enjoy the beautiful weather!!

Motivational Monday

Take pride in how far you have come and have faith in how far you can go!!

Realize that you have accomplished so much. Take pride in the fact that every day you are getting better and better. 
But the sky is the limit in terms of how far you can go. You set those limits. 

Believe in yourself and all things are possible. 

Fitness Friday

Life is all about acceptance.  One of the most important things you need to accept is yourself.  Change how you see yourself, change your relationship with yourself.  Love yourself!!
As far as Molly’s tips go, 6 and 7 are my favorites.  I love the idea of setting strength or performance goals and I also love the idea of training because you LOVE your body, not because you hate it.  That is a more positive way of thinking.

How often should you work out?  Well that depends.  I like to have clients set up behavior goals because you can control that.  Setting a behavior goal of say, 16 workouts a month is a pretty attainable goal.  There are of course long term benefits to exercise, but there are also short term benefits as well.  Maybe you should consider upping your game and work out more often.  Maybe skip one or two days in between exercise bouts. 

Speaking of exercise, have you tried working out in your bare feet?  I gave Vibrams a good go, and I loved working out in them.  I felt more solid on the ground when I would do my big lifts, like squats and deadlifts.  However recently, I am just working out in bare feet, or at least in awesome socks.  “There are 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments in the foot.”  Why not give them a chance to get in on the workout and get stronger.  A stronger foot will help with everything else.  I will say, barefoot training did wonders in my recovery from an ankle injury.  So maybe next time you hit the gym, try doing it in bare feet.  That is, if your gym allows it. 

Now after you exercise, REST is super important.  Sleep is where the most recovery takes place.  However, it appears that we are getting less and less sleep, which can be detrimental to our health.  I know I don’t sleep nearly as much as I should be.  The beginning of the year I set a goal for myself to get to bed before 11pm.  Most nights I accomplish that, but there are many, many nights that I don’t succeed in doing so. 


Weekend Workout
Do an awesome warm-up to get your body ready for exercise.  My go to has been a lot of mobility work(especially shoulders and hips) and animal flow movements.

Split Squat 10 each (for an added challenge, use weights, or put your foot in a TRX)
Dumbbell Chest Press 10 (use a Swiss ball for added core challenge)
Kettlebell Swings 20
Plank Pushups 10 each
Dumbbell Row 10 each
Mountain Climber 20 (TRX or glide disks or weight plates for added challenge)
4 rounds or sets

Jump Squats 15
TRX Low Row or Inverted Row 15
Pikes 15 (TRX or ball or plates)
Squat Press 15
3 rounds or sets

Make sure you use a weight that is challenging enough

Or try a 300 rep challenge
Prisoner Squats 30
TRX or Inverted Row 25
Ice Skaters 50
Pushups 25
Spiderman Climbs 20
Reverse Lunge 50 (25 each side)
Jumping Jacks 50
Pull-ups 20
Inchworms 15
Burpees 15

Motivation Monday

Strength doesn’t come from what you can do, it comes from overcoming the things you once thought you couldn’t. 

There are always those moments on your fitness journey where you start to feel amazing, and you start having those moments where you realize you’re doing things you once thought impossible. 
Maybe its performing that perfect squat, or hitting a personal best.  Or maybe its the thought that you actually feel and move a whole lot better than a few days, weeks, or months ago. 
That’s real strength. 

Fitness Friday

Happy Fitness Friday!!

We always say, you can’t out train a bad diet.  This holds especially true when your body is deficient in so many vital nutrients.  Get your diet back on track with some helpful steps from Precision Nutrition.  Fix deficiencies, adjust food amounts and the types of food you eat, and finally fine tune the minor details.  This article is a great resource. 

This was an inspiring story.  I really think this will help a lot of people struggling with their fitness journey.  I’m hoping Molly’s story can help inspire you, and maybe talk you off a ledge. 

Weekend Workout

Forward Lunge-20
Lateral Lunge-20
Single Leg Deadlift-10ea leg

Split Jumps-20
Spiderman Push-ups-20
Spiderman Climb with Rotation-10

TRX Anti Extension Fallouts-10
Plank- max out for time

Hit this up 3-5 times for a killer workout.