Cold Temperatures

You know you're desperate when you're taking an Ice Bath in the middle of the day.

Cold temperatures will constrict blood vessels, flush waste products, and reduce swelling and tissue breakdown. AFTER your ice bath, as the tissue warms and the increased blood flow speeds circulation, the healing process is jump started.

If I don't use the Provo River, this is how I take my Ice Bath:

Turn the faucet on to cold, no hot AT ALL (no cheating).

Dump your entire ice tray holder and any extra ice you have in the water.  I have even bought a gallon bag of ice from a gas station before.

Fill the water up until when you sit down you are completely covered from the waist down.

Keep your toes out.

You can wear a shirt, scarf, coat whatever on top.

Hold a hot drink or check out things on your phone to pass the time….at your own risk.

10-12 minutes is all it takes.

AND last but MOST important…..WEAR UNDERWEAR!  That little bit helps between you and the freezing water, TRUST ME!!  Talk about major pain.

GET MOTIVATED

Anyone feeling in a rut these days?  Hopefully these fun moves will get you feeling motivated to get back at it or give you some new ideas.

This one hits lots of Shoulders and Obliques.  I love the look of defined obliques!  I also sneak in a Tricep exercise on ya, don't miss it!  This workout requires 1 & 2 Dumbbells.  So that means I have a  workout using 1 DB and one using 2 DBs coming soon.

5 exercises/ 30 seconds per exercise/ 4-5 Rounds:

1 DB- Lunge Jumps w/ Oblique Twist

1 DB- Squat to Overhead Press w/ Oblique Twist

2 DBs- Lunge Jumps w/ Lateral Raise

2 DBs- Squat to Cross Body Punch

1 DB- ABS-  Holding a V-sit position.  Overhead Press w/ Oblique Twist to Tricep Extension to Overhead Press w/ Oblique Twist.

Bagel Thin

A quick little breakfast a couple hours after my post workout Protein Shake

Whole Wheat Bagel Thin

1 Whole Egg

1 Egg White

2 Slices of Deli Turkey

Sriracha

Asparagus

Raspberries

Suja Mighty Greens ( not pictured ). 

BENCH WORKOUT #3

BENCH WORKOUT 3:

Getting back to a Bench or a Chair for this workout.

4 Moves/ 60 Seconds per exercise/ 5-7 Rounds:

Step up to Reverse Lunge--switch legs at 30 secs.

Side Step up to Lateral Leg Lift/Oblique Crunch--switch legs at 30 secs.

Tricep Dip to Cross Body Toe Touch

Bulgarian Split Squat--switch legs at 30 secs.

You can always hold weights on most exercises for more of a challenge. 

PUSH PLAY HERE

Google Search…..

My sis @shanwest00 texted me this…….So, if you ever need a step by step on ' how to cut a shirt ' I've got your back on the Google Search.

Crave the Results

Have fun with your workouts and you'll learn to Crave the Results.  Then all the work you're doing for those results becomes Irrelevant.  And like I always say, If Your Not Having Fun Your Doing It Wrong.

Hope we all have a great week!!!  

Hoping and Succeeding

Trying VS. Doing:

Think about it….. "I will TRY_______ " that sounds like you're HOPING you can do it.

Change your attitude and say, " I will DO ______. "  Now that sounds like SUCCESS to me.

It's a big bunch of mental prep this game of living a 'fit' life.  Your attitude about it is more than half the battle! Change the way you approach your daily fitness goals with a DO attitude and I guarantee you'll blow your own damn mind about what you can accomplish.

To change your body, you must first change your mind. MENTAL PREP STARTS LONG BEFORE  THE WORKOUT.

Don't dread your workout, look forward to DOing it. 

Create Your Own Workout

CREATE YOUR OWN WORKOUT: 

 This should be fun for you guys to try this week!  And the possibilities are endless.  How you want to kick your own butt is up to you on this one.

Choose THREE exercises from the Upper and Lower.  Choose TWO from the Abs and SEVEN from Active Rest.

HOW TO:

You are going to perform an UPPER exercise for 30 secs.  Then follow it up with 1 min of ACTIVE REST.  Then rest for 30 secs.  Move on to your LOWER exercise for 30 secs, follow with 1 min of ACTIVE REST and then 30 secs rest.  Then do Abs the same way.  Do this for all the exercises you chose.

One time through all 8 of your strength exercises with all the 30 sec. rests and the 7 one min. Active Rests will put your workout to 15 minutes.  Repeat YOUR workout 3x for a 45 minute workout created by you.

Choose a different combo of exercises for next time! 

Feeding my Addiction

@yogurtlandorem says, there is no wrong way to enjoy your Yogurt Land and that there is literally something there for everyone.

Even for straight up Junk Junkies like me…… Thank You @yogurtlandorem for always providing the perfect fix.

After my track workout, Provo River ice bath, a football game and a baseball game this was much needed.  And my goodness, Utah was toasty today!  

#FASHIONFRIDAY

Today was my first day in my Wunder Under Stirrup Pant from LULULEMON  AND it was #legday so it was a good day to test them out.  Yes, I lifted weights in them and did not use them for Yoga.  They liked the weights.

In the pic I have them left up so you can see how high up they go.  You can pretty much put a small child or a cupcake in the pocket of the waist band in the back, it is that BIG!!!  The waistband also folds down for less coverage and air flow.

It's Friday, it's Fall and time to go buy you something fabulous to keep you toasty for the months ahead!  These are just too cute to pass up! 

Still Going Strong

If you haven't had a chance to hit the Track with me yet, tomorrow is your day!  And if you have came before, I would love to have you back.  We are still going strong and this weather has been perfect.

Tomorrow in the Mountain View High School Bruin Bowl just off Center Street in Orem, I will be there at 7AM to lead you through 'take it to the TRACK' workout 8.

Come listen to some tunes, laugh and sweat with me and my friends.  You'll feel like a million bucks when you're done.  The more the merrier so bring your friends too. 

Fit For Fall-- legs and shoulders

Fit For Fall:  Shoulders and Legs

My two favorites in one workout…. AND it's FRIDAY, it doesn't get better than that.  You are in for a treat with this one.

All reps are 15.  Don't forget it's 15 for each leg on two sided moves like Lunges & Step Ups.

At the end you have an Incline Walk to finish off the legs.  Do your best to not hold on to the rails when you walk…..it's for 5 minutes!

YOU CAN DO IT!!! 

Kermit the Frog

LOL, that face! We saved the BEST for last……My 2 FAVORITE muscles to train combined into one workout…… SHOULDERS and LEGS!  Coming your way mañana.  It's one of my favorite workouts.  

#TBT to SPRINKLES

#TBT to SPRINKLES

I am very tempted to load up the family and head back down there just to visit Sprinkles and Pizza Rock!  But seriously….. a cupcake wouldn't be my first choice on a splurge but I swear they put some sort of addicting ingredient in those things cause it's all I can think about.

And how cute is that Cupcake ATM?!  I'd be in such big trouble if that ATM were here.

While I was there I also had a PB Pretzel Chip cookie.  They also offer Gluten Free, Sugar Free and Vegan options For their treats. 

Fit For Fall-- Back and Biceps

Fit For Fall:  Back and Biceps

Happy Thursday to you guys!  Hope you all enjoyed yesterday's HIIT Cardio and Core workout.

Now moving on to my 2nd favorite areas to train (favorite comes tomorrow).  Biceps are just a great feature to sport and the BACK……a nice looking back is just HOT, so lets get working on one.

To make this workout go faster and the way my gym is set up, I take DB's and BB's with me to the cables so I am not back and forth all over the gym.

As the workout says, PERFORM EACH EXERCISE FOR 20 SECONDS, repeat the exercises 3x when told to do so.

Except for that final circuit. 21's are a set rep exercise.  So take a BB with you and find your favorite treadmill.  

ENJOY!!!  

Dexa Scan Results

Go to the link provided to learn more about a Dexa Scan and to schedule an appointment:
http://www.dexascan.com/


Ok, continuing on from my @dexabody scan results/experience.  I posted a brief minute on what and why I did this test….the post last week where I am laying on a table and a machine is scanning over my body.  Go check it out.

This is 2 of 7 pages/results crammed in this tiny square photo.  The full pages are so informational with every single detail of what is fat, muscle, bone, etc.  As you can see in the scan on the left, it breaks your body down into 5 sections and each section is tested, I loved that part.  It's pretty cool to know and see what is fat, muscle, bone in each part and what each section weighs.  The paper explains this all….I just can't get it all to fit for you.

The scan on the right is my bone report.  Which bone density is a critical component of our overall health and physical capabilities.  As we age, our bone strength naturally deteriorates.  By performing weight bearing exercises that stress our skeletal tissue, we can increase bone density.  I am happy to know that Grandma Status for my future is in the 2.3 Z-Score ( standard deviation measurement ) which I am in the 97% - 99% range…..which means I am well on my way to being able to lift weights when I am in my 90s.  Prepare now I tell ya.

And you want to know something crazy?!  My whole bone make up only weighs 7.20 lbs.  Looks like we can't use the term "big boned" anymore, LOL!  I thought it would weigh more than that.  From 15 weeks ago I dropped 2% BF and 5 lbs.

This page of the results is broken down by each section of my body: Arms, Legs, Trunk, Gynoid and Android.  It also explains what parts of the body are included in each section. 

It tells me what percentage is fat and what is lean tissue. 

As you can see this test is very informative.  It is so much better than just standing on a scale or holding your at home body fat tester in your hand.

Brandon Sheppard over at @dexabody was very helpful and made sure I understood what I was reading. 

You can have this test done too.  I highly recommend it.  Mention my name and you can get 50% off any of their services. 

They also offer VO2 Max Fitness Testing and Resting Metabolic Rate Analysis which I will be going back and having this done.  You will find out the speed of your metabolism, how efficient it is and your daily caloric needs.

Set up your appointment at http://www.dexascan.com/

OR call them.  All the info is on their site.

Fit For Fall--- Cardio and Core

Fit For Fall:  HIIT Cardio and Core

Incline Sprints!!!!  So effective for overall body fat and fighting belly fat.

ALL OUT sprints for 20 seconds at an incline somewhere between 5% - 10% then, recover ( feet to sides of treadmill ) for 40 seconds.  So at every top of the minute you are starting the next one.  You will do 3 sets of that.  To give you an idea, I like to do 10% incline at a 9.0 speed.

THEN, off the treadmill do each ab exercise for 20 seconds.

REPEAT ALL OF THE ABOVE as a circuit 5 to 7x….. SO, 3 incline sprints in a row and then the core work. repeat.

The Good, the Bad and the Necessary

A few eats from my trip to Vegas.  I try to start my vacation days off with a good workout and good healthy food to follow ( well as good as I can with what I have around me ).  The rest of the day is kind of whatever sounds good and what I feel like. Some is good, some bad and some is necessary…. like that PB Chocolate Cupcake from Sprinkles = NECESSARY.

I WILL NOT be one of those who packs food on a vacation and carries it around.  IT IS A VACATION!  ENJOY yourself and your surroundings.  Your home routine with your food will be there when you get back.  A few splurges on a trip WILL NOT ruin your progress.

Left to Right:

Chicken and Avocado Sandwich with fries from Kahunaville in Treasure Island

Pool Side Snacks: Chewy Spree, Jalapeño Cheetos and Pretzel Crisps w/ Hummus

We went pool hopping this day and went w/Chicken Nachos from MGM Grand Pool

PB Chocolate Cupcake from Sprinkles

Egg White, Turkey Bacon Breakfast sandwich from Starbucks

The 'Mob Boss' pizza from Pizza Rock by Fremont Street.  I HIGHLY recommend this place.  The pizza is AMAZING.

Spinach Feta Wrap from Starbucks

Egg White Garden Omelet w/ Chicken and Hashbrowns from the Peppermill

Fit For Fall-- Chest and Triceps

Fit For Fall:  Chest and Triceps

Ok, after a nice little warm up yesterday with Monday Morning Wake Up, it's time to get working!  Put forth an effort with these next 4 workouts coming your way and I promise you won't regret the way you feel at the end of the week.

Warm up with a mile.  Try and push yourself here.

For the weights, you will need DB's and BB's for this one.  

Every exercise is 15 reps. 

Repeat for 3x total when told to do so. 

Pancake on the go

With 1/4 cup of water, a microwave and 1 minute of patience while it cooks…… you can have a pancake on-the-go!  Take it with you wherever you are going.  

My kids really like these too, but who doesn't love pancakes?  and at any time of day?!  Especially a pancake requiring 1 ingredient ( is water even considered an ingredient? ) and with no preparation or dishes to clean.  And don't worry about adding syrup…..it has pure Maple Syrup in the mix.

I use @kodiakcakes pancake mix when I am not using whey protein powder for protein pancakes.

5g of protein and 5g of fiber.  This flavor is Cinnamon & Maple.  They also have Blueberry & Maple.  I picked mine up @target

Fit For Fall--Monday Morning Wake Up

Fit For Fall--Monday Morning Wake Up:

4 Rounds/60 Secs per Exercise

Squat to Squat Jump

Step Ups ( 30 secs ea. leg )

Mountain Climbers

Heel Touches

4 Rounds/60 Secs per Exercise

Lunge Jumps

Lateral Lunge to Jumping Jack ( 30 secs ea. leg )

High Knee Run

Plank

Part One:

I posted the first workout ( 'Monday Morning Wake Up' ) this morning for Kickin' off your Fall Season.  Go check it out.  Also, the post before that one has all the details if you wanna let me provide your workouts this week.   

I'm sure most of you know all the exercises in today's workout.  But just to be sure, here ya go. 

These are the FIRST 4 exercises that you will do for 4 rounds/60 seconds per exercise:

Squat to Squat Jump         

Step Ups ( 30 secs. each leg )

Mountain Climbers         

Heel Touches

PART TWO:

I'm sure most of you know all the exercises in today's workout.  But just to be sure, here ya go.

These are the LAST 4 exercises that you will do for 4 rounds/60 seconds per exercise:

Lunge Jumps       

Lateral Lunge to Jumping Jack ( 30 secs. each leg )

High Knee Run

Plank...and if a plank isn't the most boring thing to watch, LOL.

WATCH BOTH VIDEOS HERE

Fit Happens For Fall

#FitHapppensForFall

The first day of FALL is Wednesday.  I've got killer workouts up my sleeves for anyone looking to kick off their FALL week.  They will be tough…. different from the weeks worth of workouts I have provided in the past.

We are going to go ahead and get a jump start tomorrow with a 'Monday Morning Wake Up' that can be done from home or gym ( videos will be provided for that one ).  Be ready to take it up a notch Tues-Fri.  To give you an idea of what you can plan for: FIT HAPPENS FOR FALL

Monday: Monday Morning Wake Up

Tuesday: Chest & Triceps

Wednesday: HIIT Cardio & Core

Thursday: Back & Biceps

Friday: Shoulders & Legs

Saturday: Your Choice.  Do something active

Sunday: Rest

EFFORT is more important than SUCCESS

I am providing you a bit of what it takes this week ( see post from this morning ) to help get yourself in better shape than you were in last week.  I am providing you 5 days worth of strength training workouts and in those 5 days you will have hit ALL the major muscles….Cardio suggestions is included too.

However, I can't be there to slap certain foods out of your mouth…. so the nutrition part is on you.  But if you give this week some honest effort in the kitchen and do the workouts I post the best that you can, there is no way you won't feel better than you did last week.  You might be sore and hate me but you'll be on the right track.

Satisfaction lies in the effort, not in the attainment.  Full effort is full victory.

Just give me some effort for the next 7 days!!!  EFFORT is more important than SUCCESS. 

SPRINKLES

I will handstand for a SPRINKLES cupcake! 

 The absolute BEST cupcake you will ever eat.

I always get the Peanut Butter Chocolate ( of course I do ) but they have many flavors..... Even a cupcake ATM outside the store if you need one dispensed stat.

They also have cookies and ice cream.  I always get the peanut butter cookie ( of course I do ). Anyone been here?  

Go here!! 

Stripping

Look at all that pre-workout....shirt, candy and shopping

#sweatysaturday workout RUNNING down the STRIP...... A friend told me that if I combine those words it's my own version of "stripping" but a healthy way. 

Wish I made some cash doing this kind of "stripping." I'd be rich but then poor real quick cause the shopping down here is. 

Today I'm heading to my favorite treat place here in Vegas that you all MUST try when you come here next! I'll be sharing it when I get there...….

There we have the "stripping" results.....but I'm still broke. I think that burn deserves a dip and a treat.  

TGIF

The Grind Includes Friday...... that's easy when you're in Las Vegas. 

Next time you hit up Vegas, be sure to take your running shoes!  My most FAVORITE run of all time is running the Strip.

You don't even realize you are working out.  There are several streets to cross that make you take stairs up and over, if you go early enough it's shady, lots of other friendly runners, so much to look at and people to see ( the good ones are out in the early AM  ) and lots of people to cheer you on as you run by.  

A Workout Look That Makes Your Other Outfits Jealous

I wish I spoke sooner about thisGem so that you guys could get your hands on one..... I have no idea if they are still available in the store but I'm sure you could hunt one down online.

This is the @lululemon 'Sweaty or not Runsie' This running onesie turned out to be more fabulous than I thought.  Besides being super cute it's actually very functional. If you are a runner, you will this!  I can't say enough good things about it.

Moisture wicking, open back to keep you cool and all those pockets. Pockets in the skirt and in the built in shorts underneath. The shorts don't ride up and even if they did the skirt is there to keep you covered. It's so comfy you don't ever want to take it off.

a workout look that makes your other outfits jealous. 

Resistance Band Workout #2

Resistance Band Workout 2

Loop your band up to anything sturdy and you're set.

30 seconds each exercise/4 rounds OR pick reps between 10-15 based on your level.

Overhead Tricep Extension- stand in a stable position

Chest Flyes

Squat Jump to Upper Row- give yourself a little room in the band otherwise it will pull you forward when you jump with it.

So now you can combine these 3 moves with Band Workout 1 that I  posted on Wednesday.  Throw in a cardio burst like that 'Cardio by Plyos' I posted yesterday morning and you'll have a great workout.  

G2G Bar in my Garbage

Heading to Las Vegas and stopped for a fill-up on gas.  I went to empty out my trash bag that I keep in the car and we have this……..oh come on, please tell me I'm not the only one who does this?! 

Cardio by Plyos

CARDIO by PLYOS:  Again Plyos mixed with strength training is great way to train.  PLYOS require various muscle groups to work together ALL AT ONCE.  Using your whole body as one unit quickly and aggressively is will do your body good.

These 3 moves are something you can add on to the end of the 'Triceps' workout I posted last Friday:  

30 SECONDS Each Exercise

Speed Skaters

180 Jumps w/ a burpee

Around the World Squat Jumps

This would also be great to throw in after each circuit of the Resistance Band Workout I posted this morning.  Resistance Band Workout 2 is coming and you could combine all 3 of these for a great workout.

Do a round of all 3 moves in between each Tricep lift.  OR, do this as a circuit 5-7x. 

Watch the Exercises Here

Dexa Body Scan

Over the Summer I didn't change my way/style of eating as much.  I actually tried to eat as much as I could, healthy of course with my beloved cheat meals a few times a week.  I definitely stepped up my game in the weight room.  Lots and LOTS of lifting.

I decided I would go see my results!  This time I went with the 99% accuracy of the iDXA ( Dexa ) Body Composition Analysis scan VS the Bod Pod I did at BYU 15 weeks ago--I posted my experience and results if you care to know more about that style of testing.

I wanted more numbers, more depth and I wanted to actually SEE my total body tissue quantitation and total body bone density.  When I say SEE, you basically have an X-ray of your entire body taken.  AWESOME!  I was very happy with my experience...... First of next week I will share more details about what else they test and pics of my results..... I will show you my insides guys.  Also how you can have a test of your own done and with a killer discount when you mention my name. @dexabody on Instagram.

www.dexabody.com

Resistance Band Workout #1

Resistance Band Workout #1:

Loop your band up to anything sturdy and you're set.

30 seconds each exercise/4 rounds OR pick reps between 10-15 based on your level/goals.

Tricep Kick Backs- grab end of band not the handles.

Bicep Curls- both hands to forehead

Squat to Inner Row

Torso Twist- don't forget the other side

Band Workout 2 is coming soon and another Cardio by Plyo which you could combine this workout, the cardio by plyos and band workout 2 for a killer workout.  

WATCH IT HERE

Resistance Bands

RESISTANCE BANDS: one piece of equipment I recommend owning.  I carry 2 in my gym bag.

Whether you workout from home or travel a lot they are so easy to store and travel with.  They are light and take up no space.  Resistance bands are well worth it.  And at such a low cost, there's little reason not to invest in them.

Bands can totally increase the strength of your muscles and stimulate growth.  They always provide constant tension and will hit the full range of motion.

My only downside with them is that you can't perform near maximum lifts and the limitation of exercises…. but I have videos coming soon to show you a few ways to make them work for you.

PLYOS and PUSH-UPS

PLYOS and PUSH-UPS:

PLYOS in simple terms means, Jump Training.  They are great to enhance our explosiveness, power and body control.  PLYOS require various muscle groups to work together ALL AT ONCE.  Using your whole body as one unit quickly and aggressively is an awesome way to train.

4 Exercises in this video, 2 are Plyo moves:  Do each Exercise for 30 seconds.

push play here

PLYO ONE-- Squat Jump to Lateral Lunge Jump to Lateral Squat Jump.  Rest.  Do the same thing jumping the other direction.

Sumo Squat ( wide stance ) to Cross Body Punch. ( you can add DBs here if needed ).

PLYO TWO-- Reverse Diagonal Lunge Jump to Reverse Lunge Jump to Curtsy Lunge Jump.  Rest.  Do the same thing for the other leg.

Side to Side Push-Ups.

Flexible Dieting

Ladies……. your husband, men, your BF, your date, etc., want a girl that is healthy, but doesn't obsess over her body and everything she "can't" eat.  There is probably nothing hotter than a woman who is healthy, confident and isn't afraid to throw down a cheeseburger or a couple slices of pizza here and there.

Long term calorie restriction actually drops the metabolism and your body struggles to burn fat and build lean muscle.  If you feel like you are dieting your guts out and not getting any physical results, I'm willing to bet on why.

Science has proven that occasional cheat meals are actually beneficial to weight loss and can help you from hitting that plateau.  And when I say 'Cheat Meal' I do not mean, Oh WOW, you splurged and got yourself some froyo.  I'm talking food with some LEGIT calories in it!  Fat and Carbs……. Loaded Nachos ( my favorite ).

When that Cheat Meal is said and done, you get right back on the wagon! One meal is NOT going to ruin your progress but several bad meals over and over CAN.  Just like one workout is not going to give you the body of your dreams.  But several workouts over and over CAN.

Don't torture yourself.  Learn this concept and watch how much your body loves you for it. 

CARDIO: track style

CARDIO: track style

Push Play HERE

Here is something you could for HIIT Cardio after that "MONDAY MORNING WAKE-UP: ABS" that I posted earlier this AM.

Find yourself about 20-50 yards of space and you're set.  Sometimes I just feel like skipping and running around backwards.  I'm not too cool or too old for this crap and neither are you…it's fun.

Go all out/Recover/Repeat.  That's the point of HIIT training.  Short Bursts…sky rocket the heart rate, let it come back down, repeat.  Short and sweet but you burn calories long after your workout has ended.

Shoot for 5 reps of each exercise:

Sprint

High Skip

Grapevine

Backward Jog

Side Shuffle

Monday Morning Wake Up: ABS

Monday Morning Wake Up: ABS

3 rounds of this workout will leave you complete with:

300 ABS

and

9 Minutes of Planking

The 50 reps of Abs are your choice; bicycles, heel touches, russian twists, crunches, jack knives, scissor kicks, exercise ball crunches, leg lifts…. just to give you some ideas.

  

Discipline

SELF DISCIPLINE:  

noun | self-dis-ci-pline

the ability to make yourself do things that should be done

OR

correction or regulation of oneself for the sake of improvement

I have always loved Self Discipline.  I love the word itself.  I love what it means.  I ADMIRE people who have it.  I love obtaining it through mental and physical ways.

SELF DISCIPLINE SURE COMES IN HANDY WHEN YOU LOSE MOTIVATION…learn it!  

CutOffs and Square Toed Boots

For the Tim McGraw Concert I guess I had to trade in my Yoga Leggings and Brooks for CutOffs and Square Toed Boots.

#YEEHAW

Cheerleader Skillz

We busted out our inner Cheerleader Skillz today post Track Workout ( more and more dreams are coming true for me, LOL ). 

Wishing you all a happy #SWEATYSATURDAY 

Have a great Weekend.

hey yooooooou guys

HEY YOOOOOOOU GUYS……. ( name that movie )

Tomorrow, Saturday at 7AM in the Bruin Bowl at MVHS, bring yourself and friends if you want, to rock out bits of TRACK workout 7 and pieces of TRACK workout 4.  I have combined the two in such a way that you will get a killer workout.

We play music, laugh and SWEAT together…..it's a blast!  I'll be out of town next Saturday the 19th, so make sure to come tomorrow.

It's my favorite workout of the week and it sets the tone for your whole weekend.  I promise you'll leave that track saying "bring on that weekend treat, cause I just earned that sucker!"  What is your favorite weekend treat?

Triceps

TRICEPS:

WATCH IT HERE

You need a chair/bench.  One set of dumbbells.

15-20 Bench Dips.  The closer the feet to your body, the easier you can make this exercise.  You can place a DB on your lap for more of a challenge.

12 ea. arm.  Renegade Rows.  Extend from the elbow.  *ADDED bonus on this one, your core is engaged the entire move.

30 Seconds or 12 reps.  Tricep push-up to Pike.

10 reps, both arms working at once.  Switch legs. Repeat.  One Leg Tricep Kickbacks.

4 to 5 Rounds would be great.  

I love the Mailman

I sure love my mailman this week!  I love ordering things online because when they arrive it's like a present to me, from me.  AND, it gives me a reason to live for another 3-5 business days.

Just restocking on the basics

CELLUCOR:

Whey Protein Powder

Super HD

BCAAs

Alpha Aminos

and Alpha Aminos Xtreme

You can get 25% off all Cellucor products ( www.cellucor.com ) with my code: HALEYA Ask in the comments if you have questions regarding any of these.

ALSO, I refilled my freezer with 8 boxes of my favorite @g2gbar ( www.g2gbar.com ) protein bar.  Hands down THE BEST tasting protein bar out there.

Love the feeling of Living

Making Videos….. and Loving Life.

Why else do I workout besides making me love life?  Working out has given me strength I never knew I had both physically and mentally.

BECAUSE, the self discipline it takes to make a Commitment to myself turns into more than just building and achieving an outward appearance.  The stronger I feel physically is the stronger I feel mentally and making positive choices becomes easier and easier.  Which makes life beautiful when things get tough.

 #selfdiscipline