workout

Stop Making Excuses and Get Moving NOW

Stop Making Excuses and Get Moving NOW

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For just over the last month or so I have been working with a body building coach to prepare me for my first-ever competition in early September. My workouts are 6-days a week, my nutrition is 7-days a week, and there is no room for cheating, slip ups, or excuses. Period.

People constantly tell me how amazing they think it is that I am taking on such an endeavor. They praise me for being an inspiration which is most always followed by a statement like “I’m not in good enough shape” or “I could never do that” or “I don’t have the time.” Well, I am here to tell you that all of your excuses regarding why you cannot do something are bullshit. That’s right, I just totally shit-talked you. It is time to get a handle on your relationship with your physical-self. Stop making excuses for yourself to rationalize your own lack of want and/or desire.

Now, I’m not saying to go out and hit your first body building show—I am not saying that at all. What I am saying is that marathon you’ve been meaning to train for, that cardio yoga class you’ve been working up the courage to attend, that Crossfit box that everyone loves but you’re too scared to even walk through the door…I am saying the time is NOW. Sign up for something to train for, register for a class, drop in at a new studio. Stop making excuses why you cannot and should not, and tell yourself that you can and you will.

Here are some real-life applications from my personal experience to help motivate and in turn inspire you to make some new and lasting changes in your life.

Bullshit Excuse #1: “I’m not in good enough shape”

No one is born ‘in-shape’. Ok, scratch that. Some people are more inclined to be more naturally cardiovascularly fit or muscular than others; but no one is born shredded, able to run an ultra marathon, and prepared for a floor routine with the USA gymnastics team in Rio. Every single thing in this world worth having requires hard work, grit, and determination. And I mean everything, not just fitness related stuff.

It all starts with committing to yourself and under no circumstance giving up or quitting. To bring this to real life, as I mentioned earlier I started training for my first body building show. Not close to being in the best shape I have been in, not knowing a soul in the industry, and unaware of the work I would need to put in; I committed to something so huge to grow myself. In just one short month, you can see my progress.

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After all, as Lao Tzu said “The journey of 1,000 miles begins with a single step.” One foot in front of the other. We all start somewhere and it’s most certainly not where we want to be–so why keep putting it off? You’re worth it, so start striving for greatness.

Bullshit Excuse #2: “I could never do that”

Negative self-talk is about as effective as trying to solve an algebra problem by chewing gum. If you want something, and I mean anything you could ever possibly want to achieve, you’ve gotta get that mind right. Not believing in yourself is defeating and damning—do not allow it to be your downfall.

aid728056-728px-Stop-Making-Excuses-Step-12-Version-2For me it’s simple, when I am in a workout I look in the mirror to see the sweat pouring down my face. I think to myself, “Hell yea, badass!” It starts there. Then I keep moving and when it gets hard I repeat to myself over and over and over and over again in my head “I can do this, I can do this, I can do this. I am strong. I am making progress. I can do this.” When you are hustling your butt off for something you want so deeply, you cannot allow the word ‘never’ to pollute your mind. You certainly can do whatever you want, you just need to make the choice to want it.

Bullshit Excuse #3: “I don’t have the time”

We all have the same 24 hours in each day. What you do with it is what separates you from everyone else. Whether you work full time, have children, or are simply overwhelmed by life and its responsibilities; congratulations. You are just like everyone else. We all have lives, people that love us, need us, and demand our attention. We all also have interests that we pursue, or waste countless hours on social media scrolling, refreshing our feed, then scrolling some more, to open Instagram and repeat the same god-awful process (GUILTYYYYYY). We all have lives. But how often are we using our time effectively? I know, as an adult having someone call you out on not using your time wisely totally sucks BUT, are you maximizing every single day to its utmost potential? Chances are you are not because you don’t want it bad enough. Here’s a story to help hit home for ya.

Buddha was wondering through the forest. He was carrying a very heavy sack when he happened to come across another traveler in the woods. Tired from carrying the sack the Buddha (unbeknownst to the traveler) asked if the traveler would help him. The traveler responded by telling Buddha that sadly he could not, as his own journey was very long and his own belongings were heavy. Finally, Buddha opened the sack to reveal its contents to be filled with gold. Interestingly enough, the traveler could now find the strength to help the Buddha.

I love this story for its simplicity reveals mankind’s truest nature of being self-serving. We are more inclined to help someone, get involved in something, or take action when the end result will somehow benefit us. Well, when it comes to yourself it all should benefit you. Make the time for yourself because you deserve it. Get up before the kids and go for a run in the brisk morning air, hit your yoga mat, or have breakfast alone relishing in the stillness of the day that is yet to come. Stay up late reading your favorite smutty romance novel for no other reason other than you like it and want to, go for an evening walk after dinner, or lift some weight in the garage. Stop telling yourself that you do not have the time to things, you do, you just need to make the time by making time with yourself a priority.

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Workout Wednesday: Put That Giant Ball To Good Use!

Workout Wednesday: Put That Giant Ball To Good Use!

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We’ve all walked by the fitness section at TJ Maxx and impulsively bought a giant ball to replace our desk chair, work on our core during commercials while watching TV, and so on. Over time though, the bulky ball went from occupying our desk and living room, to stuffed into a corner, then finally deflated at the bottom of the closet. Well, it’s time to put some air back in that ol’ ball and breathe new life into your workouts (get it? See what I did there?).

This week’s exercises focus on the glutes, hamstrings, core, and trunk regions by using that Swiss ball you just dug out and revived. The Swiss ball, a versatile piece of fitness equipment allows for countless body weight exercises to sculpt and tone muscles, giving them a softly toned appearance. Sorry to burst your bubble, but this ball ain’t gonna make ya ripped. That said, the Swiss ball roll out and glute bridges we tackle this week will make your core tighter and aide with stability. Since these exercises focus on strengthening the trunk too, you will also be getting a well-rounded workout that will help you in other fitness modalities such as standing asana (poses) in yoga and more.

 Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Two exercises total, 10-12 reps of each exercise with no rest between movements. Complete both movements, rest 20 seconds, then repeat 3x.

Exercise 1: Swiss Ball Roll Out

Laying on your back, place both feet on the Swiss ball. Bend your arms at the elbow into what I like to call “robo-arms” so the palms face one another and your triceps are pressing into the ground. This makes the movement more challenging since you have less surface area touching the ground (if needed, you can always lower the hands). Slowly extend the legs away from the body, keeping the hips lifted. Pause. Then by bending your knees, roll the ball back towards your body. Be sure to keep your core tight and don’t allow the hips to sag. Repeat 10-12.

Exercise 2: Swiss Ball Glute Bridges

Building off of the previous movement, roll the Swiss ball towards your body, so your knees remain bent towards the sky, with hands down by your sides. Slowly and with control, lower the hips down towards the ground but don’t touchdown. Pause. Keeping the tailbone tucked, lift the hips back up towards the sky. Repeat 10-12 times.

If you’re new to these exercises, they are going to be tough and that’s ok! Start with less reps and build up to it. Also, you can simply hold each movement for time and/or supplement with planks. This will help stoke the fire in your core and help make you stronger. Yes you can, so start working!

Rest 20 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

Workout Wednesday: How Do You Use Those TRX Things Anyway?

Workout Wednesday: How Do You Use Those TRX Things Anyway?

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I am so glad that gyms have finally caught on an are now including TRX suspensions on the main floor. If you are unfamiliar, TRX are those yellow colored straps hanging from that big rig-looking structure in the gym. I sure know that they can be quite intimidating if you’ve never used them or been shown how. So, this week’s workout highlights 2 exercises that will work your abs, biceps and back in the first move (Deltoid Fly); and in the second exercise (Low Back Row), back, abs, shoulders, and biceps. Yes, the TRX can and will really hit all those muscle groups!

Here’s why I love the TRX suspension: It uses bodyweight exercise that leverages gravity to simultaneously develop strength, balance, flexibility, and core stability. What I also really like about using the TRX is that regardless of fitness level and strength, minor tweaks to the movement still allow for an effective workout while building strength. See my modifications section for more on this.

It’s time to stop walking by strange and unfamiliar equipment, and time to amp it up!

Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Two exercises total, 10-12 reps of each exercise with no rest between movements. Complete both movements, rest 20 seconds, then repeat.

Exercise 1: “Y” Deltoid Fly

Stand facing the anchor with feet hip-width apart. Grasp the TRX handles and lean back on your heels until your body forms a diagonal line, then extend the arms overhead into a Y shape. Leading with hips, pull your body back up to stand, spreading arms back into a Y as you do. You’ll feel your back muscles working as you move from the “down” position to the “Y” position, and your abs will help you maintain stability throughout the movement so make sure to keep your core firm. Return to the starting position and repeat.

Exercise 2: Low Back Row

Keep your body in the same starting position as the “Y” Deltoid Fly. With your palms facing one another. Lean all the way back until your weight is on your heels, extend your arms in front of you, and form a diagonal with your body. Squeeze your shoulder blades together and keep your core tight as you bend your elbows and pull torso up to meet your hands. Lower to return to the starting position and repeat.

MODIFICATIONS: To make these exercises more challenging walk your feet further away from your body. This way the distance to pull yourself up or into the exercise is greater, making it more difficult. Check out my video—in the second movement I inch my feet forward to make the rows more challenging.

Walking the feet closer to the body, decreasing the diagonal will result in making the movement more accessible.

Feel free to play around with your feet, walk them forward, then back. Strike that balance between pushing yourself and working hard while setting yourself up for success. Try these exercises and let me know how they worked out (pun intended).

Rest 20 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

Workout Wednesday: Sexy Shoulders, Chiseled Chest, + Toned Triceps

Workout Wednesday: Sexy Shoulders, Chiseled Chest, + Toned Triceps

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Workout Wednesday, Week 6:

While sexy and sculpted shoulders are sought after, shoulders and the chest region can be tricky to target and remain a bit of an enigma. Same with those lunch lady arms (triceps)—how ever does one tone and tighten that region without weights?!

This week we focus on a few challenging exercises designed to accelerate your gains with very pointed work. Take the first exercise for this week, the Decline Push Up. Significantly more challenging than a traditional push up, this behemoth exercise packs so much in its punch. It requires a firm core as you engage your abdominals to keep your body in a plank-like position, and it’s completely customizable with respects to the height of the bench dictating difficulty.

The beautiful thing about the things we indulge in, yes indulge in, while working out is everything can be scaled to your fitness level. So as with the Decline Push Ups for this week, the same ability to modify the exercise applies to the Dips in the second exercise. You can use a higher bench, straighten the legs, bend at the knees, or you can even use 2 benches and elevate the legs all together! Notice in the video below, we add a little flair with a knee drive to your chest to make the move more dynamic which will recruit your abdominals.

No equipment needed! A park bench, a chair, even a sturdy coffee table works—so now you have no excuses to get moving and have a little fun!

Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Total time: 4:30 minutes of work with 30 seconds of rest between sets

Each set is 1:00, consisting of 30 seconds of Exercise 1 (for me this is 10 push ups), right into Exercise 2 (for me this is 10 dips including the knee drive), rest 30 seconds, then repeat 3x.

Exercise 1: Decline Push Ups, 30 seconds or one set of 10

Using a stable bench, table, or chair, lie down on your belly. Walk your hands out and away from your shoulders (these are NOT yoga push ups, so your hands are not beneath your shoulders), so your elbows make a 90-degree angle with the ground. Carefully walk your feet onto your bench, table, or chair. Keeping your body firm, lower your chest down to the ground. Press your upper body back to the starting position and pause briefly, then repeat.

Modification: The lower the bench, the more accessible the push up. You can choose to omit the option of a bench all together if you are still working on traditional push ups, or come to your knees if needed. To make this exercise more challenging, increase the height of the bench, table, or chair and lower yourself downward until your chest almost touches the ground.

Exercise 2: Dips to Single Leg Knee Drive, 30 seconds or one set of 10, 5 on each leg

Using the same bench or chair from the previous exercise, place your hands shoulder distance apart, next to your hips, fingers facing forward. Walk your feet out in front of you, and keep your spine straight as you move away from the chair. Bend your arms to lower your hips towards the ground, then straighten to raise your hips. Then, lift one leg and draw the knee towards your chest. Extend the leg, lower it to the ground, dip and repeat the knee drive on the opposite leg—alternating every other leg after each dip.

Modification: You can skip the knee drive if it’s too challenging and/or incorporate a weight across your thighs.

Rest 30 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

Workout Wednesday: A Strong Core Leads to So Much More

Workout Wednesday: A Strong Core Leads to So Much More

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Workout Wednesday, Week 4:

This week’s focus is accessing your deep core muscles. While these exercises are sure to make your belly burn, keep in mind that with respects to most fitness work and standing asana (yoga poses); core stability is crucial. So while sometimes we wish we had ripped abs and that sure would be nice, core strength and stability is not always reflected in one’s appearance.

However, if you are looking to take your abdominal work to the next level, nutrition is a key component in achieving washboard abs. So while including consistent core work will help strength and tone, mindful eating is the final and most crucial piece of the puzzle. I typically recommend a gluten, dairy, soy, and sugar free lifestyle with lots of veggies and lean protein to help catapult you towards your fitness goals.

Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Total time: 4:30 minutes of work with 30 seconds of rest between sets

Each set is 1:00, consisting of 30 seconds of Exercise 1, right into Exercise 2, rest 30 seconds, then repeat 3x.

Exercise 1: Weighted Roll Up, 30 seconds

Start laying on your back, extend and dorsiflex your feet in front of you (toes towards your shins). Hold weights directly above your shoulders, straight arms, towards the sky. As you roll up, be mindful to keep your legs firmly in place, avoid rounding your spine, keeping a flat back. Engage your belly as you lift up and under the weights that stay lifted above your shoulders at all times. At the top of your roll up pause to ensure you’re sitting tall without protruding your lower ribcage. Lower with control and repeat.

Exercise 2: Weighted Microcrunches, 30 seconds

Remain laying on your back and lift your legs to the sky. Keep your feet directly above your hips, mindful not to angle your legs towards your face. Holding one of the weights or both, lift your shoulders off the floor and keep them lifted as you pulse towards your toes. Make sure to keep your shoulders and mid-back lifted while you pulse—only lowering when completely finished with the set.

Notes for Exercises 1 & 2: You can use yoga blocks or skip the weights all together.

Rest 30 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

Workout Wednesday, Week 3: Shoulders, Strength, and Stability

Workout Wednesday, Week 3: Shoulders, Strength, and Stability

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This week’s focus is sculpting sexy shoulders, building strength, and cultivating core stability. This sequence will give you those toned shoulder heads and triceps while firming your mid-section with a fat blasting punch of cardio.

Click here or on the video below to view one round of this week’s exercises (note, the video does not have any sound).

Total time: 4:30 minutes of work with 30 seconds of rest between sets

Each set is 1:00, consisting of 20 seconds of Exercise 1, right into Exercise 2, then Exercise 3 no rest/recovery

Exercise 1: Plank Walks, 20 seconds

Start in a straight arm plank position with your feet hip-width apart. Keeping your hands shoulder distance apart, stack your shoulders, elbows, and wrists. Bend one elbow and lower the entire forearm to the ground. Your elbow should be directly beneath the shoulder. Spread your fingers wide so your entire palm connects to the earth—then lower the other hand. Keep your forearms parallel, do not interlace your fingers and clasp your hands.

Pause.

Then press one palm into the ground to straighten the arm and repeat on the other side. Make sure that you are alternating which sides you lower and lift on. I recommend 10 seconds lowering and lifting with the right arm leading, then switching to the left.

Exercise 2: Yoga Push Ups, 20 seconds

Remain in your plank position.

Lower your body towards the floor with your arms tight against your rib cage. Stop when your shoulders are in line with your elbows, pause for a 3 count, then press yourself back into your plank pose.

Note for Exercises 1 & 2: If you are still working on building strength in your plank, lower your knees to the floor.

Exercise 3: Plank Jacks, 20 seconds

Remain in your plank position.

Walk your feet together so they are touching.

Keeping your core engaged, hop your feet away from one another, then back together energetically. Remember to avoid sagging your hips to the ground by accessing your core and don’t lift that booty either! Keep your body in a firm line as you gently [and soundlessly] hop the feet vigorously away from one another and back. These hops should be deft and light.

Rest 30 seconds then REPEAT 3x

Enjoy and Happy #WorkoutWednesday!

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