As we move on to July, I want to switch gears a little bit and propose another challenge. My original plan was to focus on lifting plans this month, however, there is a week I will be on vacation, so I’m saving those for August so we can all enjoy them together!! I get a lot of requests for food journals or diet plans, so along with the lifting plans, I want to share some nutritional information as well, so look forward to those!!
For this month, I really want you to focus on mentally recharging. We are so used to pushing our bodies hard that sometimes we don’t focus enough time or energy on training our brain. When the mind isn’t in it, the body usually isn’t in it either. Last month we hit it hard with the #BeastetteChallenge – which was awesome, however, I want you to understand how important it is to spend some time switching gears, and appreciating the down time too. For this I encourage you to set some time aside each day to digital detox – log off, power down the electronics, and spend time practicing yoga, stretching, or sitting down with some tea and a good book!! I really enjoyed Adriene’s 30 Days of Yoga, so I will start or end each day to follow along with those videos. My daily posts will have a direct link to the video.
Now for those of you that want daily workouts, or want to know what I will be doing to stay active, I will be sharing my plan the day before, just as I did this past month. I find peace in the great outdoors and running is mentally refreshing for me, so I will be focusing on cardio sessions as well as creating daily AMRAP circuits – think short but intense and still getting the HIIT fix!! Remember, I will be sharing what I am going to do – do some of it, none of it, or all of it. Maybe cardio isn’t your thing – double up the circuits and do each 2x through instead. Make it your workout and have fun with it!! The ultimate goal is to really focus on balance and enjoying everything that your bodies can do!! #MindBodyBalance #TrainingForLife
MIND, BODY, BALANCE : DAY #7
Motivation : Stop wishing, start doing. Today is all about putting words to action. How many times have you told yourself – “I wish my (blank) looked like that” or “I wish I could lose (blank) pounds” or “I want to eat better”. So, let me ask you….what’s stopping you?? The answer is yourself. We use excuses when something looks hard, feels hard, or scares us. It is easier to just do nothing, instead of stepping outside of our comfort zone and actually doing the thing/things we really need to do to achieve the results we want. Well I can tell you what, doing nothing will NEVER help you reach those goals you keep talking about. Your goals might not even be fitness related – the concept still applies. If you don’t put your thoughts to action, you will never see your dreams to fruition. Today is the day that you decide, commit, and do!!
Today’s Workout :
CARDIO : 20-30 minutes cardio
**Set a timer for 7 minutes and perform the exercises from Circuit One, continuously until time runs out. Rest for 30 seconds. Reset your timer for 7 minutes and perform the exercises from Circuit Two, continuously until time runs out. Rest for 1 minute. Reset your timer for 7 minutes and complete Circuit One again. Rest for 30 seconds. Reset your timer for 7 minutes and finish by completing Circuit Two again.
Circuit One :
15 Reps Weighted Squat Clean & Press
8 Reps (10 Mountain Climber + 2 Push ups)
8 Reps (Row + Fly Combo)
15 Reps Bosu Burpees
Circuit Two :
15 Reps Double Squat Touchdown
30 Reps Knee Ups
30 Reps Jumpovers
15 Reps Weighted Sumo Squat w/Pulse
YOGA : Day 7 “Total Body Yoga” with Adriene