YOU get to decide how much fear is a player in your life. You can CHOOSE to spend your time worrying about the future, or to can lend your heart and mind to THIS moment, and the decision you CAN make right now 🙏🏻.
Relevant because this 👆🏻 terrified the poop out of me 🙈 ["don't fall, don't fall, don't fall 😬].
23 minutes to build Strength & Turn you into a metabolic machine
Now I've never had to take on a super villain... yet!
But I like to believe if the time comes, I'd win
Or, hold my own making it a epic showdown and not just get my back broken…unnnlike others (let’s not stand ceremony here, Mr. Wayne)
I mention superheroes because everybody is inspired everytime they see a new Hollywood star shape up for their new role.
So I've been designing some workouts based around turning you into your own superhero. Specifically for the busy man. Based around developing serious strength & building that metabolism.
They are SUPER effective, but can be tough. But if you're wanting to become a hero you've got to put in the work
Now, I'm not so selfish to keep these to myself so this one has two parts. We start of with two exercises to build Strength where it's needed most, then we move into a metabolic complex that works your whole body and gets your heart going.
Using big complex full body exercises not only means we can get Large amounts of work done in shorter time, it also reduces the risk of overtraining.
So if you've been hiding away and it's now time to come up against a much more affordable opponent, who was too extreme for the league of shadows. Here's a workout to prepare you.
1a) Deadlift 3x5 reps
1b) Bench Press 3x5 reps
Perform these as a superset resting as little as possible to still get a heavy weight for 5 reps. Then move on to part 2
2a) Kettlebell Swing heavy 15 reps
2b) Pull-up 10 reps
2c) Shoulder press 10 reps
2d) Reverse Lunge 5 reps each leg
2e) Hanging leg raises 10 reps
Perfume as many rounds as possible in 10 minutes, no rests ideally.
That's it, now it's a solid workout and it gets harder the more your willing to push yourself. It took me 23 minutes, which is ideal for when your busy so time is never an excuse. Now what if you have more time?
No problem. Perform 5x5 instead of 3x5 and really try to go as heavy as possible while maintaining good form.
Push that 10 minutes out to 20, that I'm sure will have you on your knees by the end and worth of a heroic effort.
"Stop mopping the floor while the ceiling is still leaking."
[ HUGE INSIGHT OF THE DAY ]
How many times have you reached for a quick fix?
Gone in circles of repeating the same issue or not reaching the goal?
Maybe getting super close to success, yet never fully achieving the goal?
Or maybe you just constantly ignore the root cause of what you're going through, therefore never actually moving forward...
Most of us can relate. I've done it, all of it.. More than once.
When someone said this metaphor in a coaching group I'm a part of, it struck a cord because this resonates in a part of my life and with many who I personally coach.
My tip for the day is simple.
Follow this metaphor.
Fix the leak. The root cause. The underlying issue. The REAL shit that is causing you to spin in circles, stay stressed out, cause havoc in your life, not lose the weight, continue to live in pain, not fulfill your relationship to its utmost potential, and/or NOT LIVE TO YOUR ACTUAL POTENTIAL.
We have one life and one body, one vessel to carry us through this game called life.
What you do with that body and how you treat your body on a daily basis is what will determine your result of success and quality of life.
One things I've learned 👉🏻 Is that it all starts with physicality. Treat your body well, master your life.
I've learned to start recording myself sometimes to catch things that I wouldn't necessarily catch mid-set in a mirror. This is just a part of my (extremely) random workout from today... judge if you want but these workouts break up my sometimes monotonous life and are a bit of a mental reset for me. 💁🏻
D21M3: Dinner was some buffalo chicken with @tessemaes
creamy ranch + plantain chips and guac. I ate all of four bites of the chicken and not even half the chips before I was full 🙄 I don't feel like I've lost any weight this round (and I definitely know that's not the point, but I always do when I follow the template right) and I think it's mainly because I'm not really listening to my hunger cues. I keep eating my dinner at work and then being painfully full afterwards because I'll eat everything too quickly. I'm proud of myself for quitting as soon as I felt full and I'll just eat the rest later if I'm still hungry 😊 #whole30 #whole30approved #januarywhole30 #allofmyexcesswhole90
Cravings are the worst. It's MUCH better to train your brain to ignore those cravings, but let's be real, it's hard!!! It takes about 20 minutes for me to forget about what I'm craving and move on with my life. Try waiting it out first. If you can't, go ahead and eat, but eat something healthy. The MOST important things to remember:
1. Don't keep junk food in your house
2. Fruit is full of sugar yes, but it's better than the donut you're about to shove down your throat
3. Gum, sunflower seeds, power crunch bars, sparkling ice drinks, and protein pancakes are my go-to treats.
4. Whatever you eat, drink a glass of water with it. It'll fill you up more.
#tips #justthetip #iifym #gymshark #healthy #dontgetfat #yourewelcome #kbye
Another money shot from tonight's S'more Rotini Pasta.
Who says Pasta can't be a dessert!?
Again, great suggestion from @jonzer50_101
Got themed or abstract pasta ideas you'd like to see? let me know!
Powerlifting meet and dieting done...can focus on the Bodybuilding thing again 😊 Looking forward to putting some new programming together tomorrow and putting it into motion on Monday! Probably looking at a 5 day Legs, Push, Pull, Lower, Upper Split. Secondary focus on getting stronger in the big 3, with the primary focus on efficiently and effectively accumulating and progressing volume for growth. Really need to get bigger overall, but legs will be the focal point. May even make it L,U,L,U,L depending on how I feel. Going to see if there's any linear periodization to be had before looking into anything else. Back to counting macros. Currently maintaining at ~169lbs at 3,200 calories:
Looking to find a surplus that gets me gaining about 2lbs per month.
Day 20: Love finding healthy alternatives on date nights with my hubby. Roasted veggie salad with Salmon 😍 Yes please! I can honestly say that tonight I didn't even crave my husbands pizza which...let's pause...is HUGE 🙌🏼🍕 #FitMoms #MomsWhoLift #MomLife