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

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