Friday Fun w/ 21-15-9

  • 21-15-9
    • leg kickbacks with opposite arm raise (each side)
    • bent over dumbbell row
    • oblique side bend (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Here’s our base workout for the day, but I’m curious to know what you add to it. My ‘plus’ today was doing 3 pull-ups before each round of exercises (I’m trying to build back up to a higher number!). I also usually practice between 30-60 minutes of my Zumba routines for practice and cardio whenever I can, even if it’s just around the house when I’m cleaning or getting ready to go somewhere. (Although I don’t recommend doing that too often, I usually end up having to rush out only half ready!)

And for our Friday Challenge this week (I think it’s been a while….oops!), I challenge everyone to think of  a bad habit you’d like to give up or a positive change you’d like to make and start planning the steps to make it happen. I’ve recently been doing more research on foods and have been reminded why I chose to be so strict several years ago with the foods I was eating. We all need reminders now and again and I have fallen back into some bad habits the last couple months. But no more!

cheese

With that being said, my “bad habit” that I’m giving up is going to be cheese….I know, I know, that was half of the ‘Plus’ of Paleo Plus! But after being reminded of why I committed to being Paleo to begin with, I have to make the change. It’s not going to be easy, but it’s a little better each day. (I’ll report more when I write a post specifically about why I decided to completely give it up.)

What change are you going to make?

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7/22 – Make Your Day

  • 7 burpees
    • 11 dumbbell reverse fly
    • 11 tippy toe squats
  • 7 burpees
    • 11 kayak twists
    • 11 mountain climbers
  • 7 burpees
    • 11 half squat row
    • 11 leg kickbacks on forearms
  • 7 burpees
    • 11 dumbbell reverse fly
    • 11 tippy toe squats
  • 7 burpees
    • 11 kayak twists
    • 11 mountain climbers
  • 7 burpees
    • 11 half squat row
    • 11 leg kickbacks on forearms
  • 7 burpees
    • 22 bicep curl squats

Berry Picker

And a quick Friday Challenge for this weekend: do something outdoorsy! Whether it’s berry picking, a campfire, or riding a 4-wheeler through the fields of a hundred-acre farm, get out and have fun!

21-15-9

  • 21-15-9
    • Reverse fly
    • Back extensions
    • Oblique twist squats

Confused about any of these exercises? Check out Fitness in a Minute to find out!

It’s hard to believe it’s already July! How is everyone doing on their summer goals? Do you even have any? There’s so much emphasis put on “summer bodies” when our goal should be to feel our best all year long, not just during 3 months out of the year.

Notice I didn’t say “look our best.” Too often ‘looks’ become so much more important than anything else. Of course making good impressions and feeling a certain pride in our appearance are worthy goals, that’s not what I’m saying. However, confidence and self-worth don’t come from having ‘magazine model’ looks. No one person is perfect, and no body is free of imperfections. Embracing the best of ourselves along with so-called “flaws” will go a long way in boosting self-confidence.

Let’s make the Friday Challenge this week to focus less on outward appearance and more on being comfortable in your own skin. What non-physical traits make you a special and unique individual? Is there something about yourself that you’ve always viewed as a ‘negative’ but could in fact be the reason why you’re so good at your work/schooling/relationships? I can’t wait to hear what thoughts everyone has on the topic next week!

Have a wonderful weekend and enjoy being exactly who you are!

Flex It on the First!

It’s the beginning of a new month, the perfect time to recommit and set new goals! Get to the gym and start flexin’!

  • 50 jump ropes or jumping jacks
    • 7 reverse fly
    • 14 bicep curl lunges
    • 21 half squat row
  • Repeat, repeat, and then…repeat.

And now onto my second favorite part of Fridays: our Friday Challenge! After the travelling I did last week, I would like to encourage everyone to plan a trip/vacation/overnight excursion or something that leads to someplace new. Go discover (or rediscover) a part of nature and enjoy the beauty around you in that moment. Put the phone down, hold a loved one’s hand, take a breath of fresh air, and just smile! Life is too hectic and it’s good for our mental and physical well-being to take a moment and just exist. If you can do it this weekend, great! If you have to sit down with your calendar and pencil it in, do it! Whatever it takes to get out of the fast lane and walk a few steps on the scenic path.

Myrtle Creek
Myrtle Creek, OR

 

Have a great weekend!

Friday Fun!

Who’s enjoying summer break so far? I know I am! This week has been filled to the max with pool time, a surprise trip to Six Flags, museum visits, and vacation preparations. But does that mean we all get a free pass to skip the gym? Heck no! If the summer sun doesn’t make you sweat, this sure will:

  • 5 burpees/pushup burpees
    • 20 leg kickback squats
    • 15 tippy toe squats (be careful not to strain your inner thighs too much with this exercise because I think I pulled my muscle today…)
    • 10 shifting planks
    • 5 one-legged pushups (each side)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Friday Challenge – Get yourself a healthy dose of Vitamin D by enjoying a playful outdoor activity! Or even just watching others play while you get some much needed relaxation is fine, too. Vitamin D is essential for the body to increase calcium absorption which helps create stronger bones and teeth and sunlight is the best (and most natural) way to get it. Be careful of peak sunburn hours and use sunscreen, especially on the face and hands. And if you think only kids need Vitamin D, it’s not so! Adults actually need more as they age to keep bones healthy and prevent bone abnormalities such as osteomalacia and osteoporosis. So golf, hike, swim, or pull out that dusty ol’ Slip’N Slide and improve your health while having fun!

Countdown

  • 10-9-8-7-6-5-4-3-2-1
    • Romanian deadlift
    • kayak twists w/ weight
    • dumbbell reverse fly
    • oblique twist squat w/ weight
    • bicep curl lunges
    • leg kickbacks on forearms (each side)
  • Timed plank (Hold a plank for as long as you can with timer going. Challenge yourself to hold it longer next time!)

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Today is the last day of school in our household and the weekend is going to be filled with dress rehearsals, dance costumes, piano recitals, and not enough time! But, once everything is finished on Sunday evening, it will be time to relax and celebrate another school year well done. Friday Challenge this week is to find a moment to reflect upon your own personal accomplishments and appreciate all the work that went into them. If you don’t give yourself credit for those accomplishments, no one will!

Dancers Workout

Regardless of whether or not you dance, the strength required to be a good dancer is undeniable. Most of a dancer’s power will come from having a strong core. So even if you don’t plan on stepping onto a dance floor, having a tighter core is never a bad thing!

  • 7 pushup burpees
    • 14 toe tap plank (each side)
    • 21 tippy toe squats
    • 14 oblique twist squat with weight
    • 21 sumo deadlift high pull
    • 14 half squat row
    • 21 bicep curl squat
  • 7 pushup burpees

Confused about any of these exercises? Check out Fitness in a Minute to find out!

Added bonus: try a new Zumba routine!