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 #13
Motivation : Practice doesn’t make perfect. Practice makes better. If we want to improve on something, we can’t expect to get better without practice. We all start somewhere. Practice and consistency over time is what helps us improve and get better. Can it be frustrating when there is something that we want to do but can’t JUST YET? ABSOLUTELY!! But does that mean we should give up and stop practicing?! ABSOLUTELY NOT!! We need to practice the difficult things just as consistently as we practice the things that we are good at. Remember – little victories!! So what will you be practicing today??
Today’s Workout : Today’s workout for me is also my PRACTICE for my official GRIT certification. In a few weeks I have to record and submit a video leading a full GRIT class without looking at any notes or timers. For those of you that have never taken GRIT or do not have the class available in your area, today’s workout will be a taste of what the class is like.
HIIT Workout : Slightly Modified and Inspired by GRIT Strength 13
Warm Up : 8x Squat & Press, 30 sec High Knees, 8x Upright Row, 8x Pushup, 30 Sec High Knees, 8x Bentover Row, 8x Clean & Press
Circuit 1: Block 1 to Block 2, 3x through, resting for 45 seconds after the final round
Block 1 – Squat & Press for 30 seconds, PAUSE, Squat & Press for 10 seconds, PAUSE, Squat & Press for 10 seconds REST 20 seconds
Block 2 – Bentover Wide Row to Upright Row for 30 seconds, PAUSE, Bentover Wide Row to Upright Row for 10 seconds, PAUSE, Bentover Row to Upright Row for 10 seconds, REST 20 seconds
Block 1: 2 minutes straight alternating every 30 seconds between Clean & Press and High Knees
REST 30 seconds
Block 2 : 2 minutes straight alternating every 30 seconds between Jumping Lunges and Walking Pushups
REST 1 minute
For the duration of 45 seconds complete the following 2 moves as many times through as you can : 7 Upright Row and 7 Bentover Row
REST 20 seconds
For the duration of 45 seconds complete the following 2 moves as many times through as you can : 7 Burpees and 7 Pushups
For the duration of 45 seconds complete the following 2 moves as many times through as you can : 5 Upright Row and 5 Bentover Row
REST 20 seconds
For the duration of 45 seconds complete the following 2 moves as many times through as you can : 5 Burpees and 5 Pushups
REST 45 seconds
Circuit 4: One Minute Challenge
For the duration of 1 minute, complete the following 2 moves (Squat & Squat Jump with Plate Press), ladder style, adding on to the Squat Jump with Plate Press only
Example : 1 Squat, 1 Squat Jump w/Press, 1 Squat, 2 Squat Jumps w/Press, 1 Squat, 3 Squat Jumps w/Press, etc. as high as you can go in 60 seconds
Circuit 5: Finish Off with 3 Minutes of Abs of your choice
YOGA : Day 13 “Endurance & Ease” with Adriene