Trainer Tuesday

Here is my Trainer Tip Tuesday:

If you feel like you have hit  a wall in your weight loss, remember to stay consistent. If you notice that you look back over the last week or two and notice that your calorie balance constantly yo-yos try to close the gap. In other words make sure you to keep your calories in and calories burned similar every day. When you have a significant calorie deficient one day and consume more the next it doesn't balance out in fact your body holds on to the extra calories as it isn't sure when it will get enough calories.

The best option for weight loss is to be consistent about eating and to remember the only bad workout is the one you didn't do!

#Gratitude

There are times in life when we need to stop and evaluate how much we have to grateful for. I know when I'm starting to feel overwhelmed or feel like nothing I do matters it is great to stop and count my blessing. My two biggest blessing is my little son and husband, while sometimes it might seem like a curse in the end they are blessings.

I'm also increadably thankful for my health. A year ago this weekend I was getting  ready for a knee surgery, unable to walk, care for my son, take care of myself, let alone work to my normal capacity or do the activities enjoy. Today, I'm stronger and healthier than ever before. I have learned patients, compassion and humility.

I challenge you today to take a look at your life and reflect on all thing wonderful things you have to be thankful for because an attitude of gratitude look great on everyone!

#Goals

Take a moment and reflect on where do you want to be 3 months from now? I know that I want to have made progress towards my goals. I that 3 months from now I will want to be getting ready to sit on the beach in a two piece swim suit and have the abs to show off. To get to that point 3 months from now I'm going to put in a lot of work, have a lot of sweat and get rid of the sweets. Share, your goals and see that putting them out there will help you be accountable to working towards those goals.

Fresh Starts

Every morning we have the opportunity for a fresh start. It is our choice to take it or to live in the past of yesterday. I choose to start my mornings with the opportunity to push myself a little more than I did the day before. It is in this conscious choice that we move from one day to the next without the baggage of missed moments.

Challenge yourself to start each days with a fresh start another chance to let go of the day before and move one step closer to your goals.

TGIF

The weekend has arrived! Time to kick back and sweat out the stress of the work week. Just because we relax and rest a little on the weekends doesn't mean it is time to forget about your goals. Stay focused and try to avoid those sugar filled, veg, binge watching weekends. 

Dirty 30 

30 Box Jumps

30 Push-ups

30 Kettlebell Swings 

30 Walking Lunges 

30 Knee- to Chest Planks 

30 Push-Press

30 Deadlifts 

30 Wall Balls 

30 Burpees 

30 Double Unders 

Guess what day it is!?!?

Happy Wednesday!!! In honor of Hump day today is Jump Day. Let's jump for joy because we are almost to the weekend!

Guess what day it is?!?!?! JUMP DAY!!! 

Complete each exercise for 1 minute before resting for 20 seconds and moving to the next. To progress the intensity of this workout don't allow yourself any rest between exercises. 

Jump Rope

   Plank

Burpees 

   Bicycle Crunches 

Squat Jumps

   Side Plank (left) 

Jump Rope 

   Side Plank (Right) 

Lunge Jumps 

   Exercise Ball Crunches 

Jump Rope

   Knee-to-chest Plank

Burpees

   Reverse Crunches 

Squat Jumps

   Exercise Ball Crunches (left side only)

Lunge Jumps 

   Exercise Ball Crunches (right side only)

Jump Rope 

   Weighted Crunch using 15-lb. dumbbell 

Burpees 

Are You Tenacious?

We all hit rough patches in life. Sometimes these hard times are just a bad day sometimes it last so long that it seems like nothing will ever get better. The important thing to remember during these times is to keep going, roll with the punches and never for get that you are alone. As a community of human beings who are sharing this life experience together we are never alone. There is always someone there willing and able to help you, if you just lift your head enough to look for it.

When it comes to our fitness goals we must keep the same attitude. We cannot get so focused on our own achieving our own personal goals and forget to encourage or celebrate with someone who is struggling to meet their own. So I want you to take some time today and this next week to give someone some encouragement, spark some tenacity in their life, get them pumped up to continue to strive for their goals.

Double Trouble- Buddy Workout

Partner A completes the first exercise while Partner B completes the second exercise until Partner A has completed all reps of his/her exercise. Then partners switch exercises before continue to the next set. For an additional challenge complete all sets twice.

Set 1:

• 20 Box Jumps
• Wall Balls

Set 2:

• 20 Push- Press (20lbs +bar) 
• Bosu Ball Push-ups  

Set 3:

• 20 Renegade Plank Rows (15lbs) 
• Deadlifts 

Set 4:

• 20 Bicep Curls (20lbs) 
• Sit-ups  

Set 5:

• 20 Push-ups 
• Plank