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 #11
Motivation : Hello from Leech Lake in Northern MN!! I absolutely love spending time up here – if we could move up here, I know we would in a heartbeat. Today I want you to spend some time appreciating the simple things in life. Being up here always makes me realize that it is not about what we have in life, but the simplicity of nature and family. Life is not a collection of THINGS. Life is a collection of MOMENTS. Spend time experiencing things and making the most out of life and all of its adventures!! At the end of the day, it is not the collection of stuff that we take with us when we go.
All of my vacation adventures can be found on Instagram (@smileykels).
Today’s Workout : WEEKEND WARRIOR #25
**Week 25 – wow!! Today we have 25 exercises to complete, at 40 reps of each, for a full 1000 rep workout. Remember to use good form and add weights wherever you can. Set your timers and GO!
*Beginners – Cut the reps in half and perform 20 reps of each exercise, 1x through (500 reps)
*Intermediate- Cut the reps in half and perform 20 reps of each exercise, 2x through (1000 reps)
*Advanced- Perform all exercises, straight through at 40 reps each (1000 reps)
1. 3 step High Knee Run w/Knee Drive
2. Spider Knee, Grasshopper
3. Static Sumo Hold w/Front Raise, Jump
4. Woodchop L
5. Woodchop R
6. High Knees
7. Cross Touchdowns
8. Crab Kicks
9. Decline Plank Shoulder Taps
10. Frog Hop Touchdown
11. Mountain Climbers
12. High Knees
13. Wide Arm Suitcase Crunch
14. Curtsy Jacks w/Weight (Alt. L/R)
15. 1/2 Burpee, Upright Row
16. Squat Jumps
17. Tricep Extension Overhead
18. High Knees
19. Plank Hold, Sandbag Drag
20. Squat w/ Opposite Knee Crunch (Alt. L/R)
21. Toe Taps
22. Switch Lunge w/Kick (Alt. L/R)
23. Lateral Squat Jumps w/Weight
24. High Knees
25. Plank Hip Dips
**My score for this Challenge was between 25-30 minutes. I was out in the sun and my phone got too hot and had to power down.
YOGA: Day 11 “Shakti Yoga Practice” with Adriene