Courageous Workout!

"Write down how you feel when you blow off your workout, Write down how you feel the moment your workout is over. Compare the two." Tony Horton

1. Warm Up:
Bottom to Bottom Tabata Squats
Jump Squats vs Biceps


2. Appetizer:
3 rounds!
Walking Lunges
Count the number of steps, do that many burpees

3. Main Course:
10 weighted situps (get plate or heavy DB)
1 HEAVY KB swing
9 weighted Situps
2 Heavy KB swing
8 weighted situps
3 Heavy KB swings
 until you are at 1 situp and 10 HEAVY KB swings

4. Dessert: Core EXPLOSION!

Courage is the art of being the only one who knows you’re scared to death!
-Earl Wilson

On Purpose Workout!

Find out who you are and do it on purpose.
-Dolly Parton

Today's Workout...

40 yard dash outside, 15 times

Partner workout! 50 Box Jumps...kettlebell swing, 10reps. dumbell shoulder press, 10reps. Thrusters, 10 reps.

While one person is jumping the other completes as many rounds of the three exercises. The person jumping starts the exercises where their partner ends up. The team that completes the most rounds in 25 minutes wins!

AMRAP 20
2, 4, 6, 8, ……of:
Sumo Dead Lift High Pull
Push Ups
Sit Ups weighted
Squats
biceps

I just use my muscles as a conversation piece, like someone walking a cheetah down 42nd Street.
- Arnold Schwarzenegger

love that quote! To me fitness is always something exciting to talk about! What better conversation is there than a new clean recipe, a cool workout, or someone's latest achievement! Speaking of conversations, what are yours like with YOURSELF? Most of the women I know do this all the time...me included! Are there times where you find yourself saying "I can't" or putting yourself down? This negative self talk is a self-fulfilling prophecy. If you consistently tell yourself things like, "I can't do it," "I'll always be fat," you are talking yourself out of improving and living a healthier life. You're setting yourself up to fail. What are your negative self perceptions? Can you shift from seeing only the negative about yourself to seeing the positive? I challenge you to find the positive in the things about yourself, affirm yourself every day! You really ARE amazing - I promise!

Lovers vs Haters Spin class playlist.

Lovers vs Haters Spin playlist.
So, this is part of the playlist I used last year. I was just recuperating from what was supposed to be the final reconstruction from the bi lateral mastectomy. Needless to say I was a bit of a hater.
I get to teach one full hour class this Sunday, and I think I going with this theme again, thanks to my BFF Kerry who shot me a text to remind me.
Any thoughts...additions...?

Change the World Workout!

Change does not roll in on the wheels of inevitability, but comes through continuous struggle. 

Martin Luther King, Jr.

Show me your friends, to tell you who you are. Your lifestyle is highly influenced by the people close to you. Surround yourself with the ones who value the importance of a healthy lifestyle!

We will be inside and outside tonight!  Get ready to work hard!  

Warm up – Because it is the first Tuesday of February...and we LOVE our bodies.... you know what that means!!!   10 Minute Burpee Challenge!!  As many burpees as you can do in 10 minutes! Goal is 100!  Can you do it???

 If you do meet the challenge, try to see how many you can do past 100.

The rest of class:


10, 9, 8, 7, 6, 5, 4, 3, 2, 1 + 10 reps of 
Kettlebell/Dumbell Swings

Bicep Curls, 
DeadLift (one leg, alternating each set)
Pistol Squats

Run after each round of Squats.
woohoo~~~ let's do it!

Nutrition Tip of the Day!

DON'T DRINK YOUR CALORIES, especially JUICE. No orange juice, no grape juice, no pomegranate juice, no anything juice. If you want juice, eat the fruit or squeeze it yourself. Juice or liquid calories are some of the most processed foods you can eat. Straight sugar to the blood and thus, an enormous insulin spike. Not good