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.