Progressive Workout

Hey friends

Welcome back for your weekly workout. I am so glad you’re here!

This week we have a 15 minute progressive workout. What does that mean you ask?  We will do 4 sets of 4 moves, starting with a basic move and adding on to that move every 30 seconds.

So for example, in the first set, you will start with your left leg forward doing a standard lunge. After 30 seconds, you will add a curtsey lunge, so you will do a regular lunge, then a curtsey lunge until the bell. When that bell rings you will add a reverse fly, so you will lunge, curtsey lunge reverse fly. Each set will have a total of 4 moves by the end, and you will do a final round of 30 seconds performing all 4 moves for the total 30 seconds.

I promise explaining it is more confusing than actually doing it.

So go get those weights, a mat, and your favorite playlists and we will get to it.

 

Your written breakdown

Set 1

  1. Lunge left
    With left leg forward, step right leg back, keeping hips square ahead. Lower righ knee to just above the ground, so left leg is at a 90-degree angle, with the left knee and heel in line.
  2. Curtsey lunge left
    With left leg forward step right foot back and slightly past the outside of the left heel, keeping hips square. Lift and lower the left leg to 90 degrees.
  3. Reverse flies
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. With arms straight, lift arms outward (like a bird)
  4. Tricep Kickbacks
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Bend arms to 90 degrees, palms facing each other, lift so upper arms are slightly higher than your back. Bring upper arm in towards shoulders, then extended back squeezing the triceps

Set 2

  1. Lunge right
    With right leg forward, step left leg back, keeping hips square ahead. Lower left knee to just above the ground, so right leg is at a 90-degree angle, with the right knee and heel in line.
  2. Curtsey lunge right
    With right leg forward step left foot back and slightly past the outside of the right heel, keeping hips square. Lift and lower the left leg to 90 degrees.
  3. Bicep curl
    Weights in hand, elbows tucked close to sides, palms facing ceiling, slowly lift and quickly lower
  4. Overhead press
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor

Set 3

  1. Squat
    With weight in the heels, lower as though you are about to sit in a chair, making sure your knees do not go past your toes
  2. Hop back to plank
    From standing, bend forward lowering hands to the ground, hop (or walk) feet back into plank
  3. Pike
    Starting in plank position, push your hips up into downward dog, lower back to plank
  4. Knee to elbow tap
    As your return to plank (from above), with leg parallel to the ground, tap your right knee to your right elbow. Return to plank, then to pike, then tap left knee to left elbow.

Set 4

  1. Hip Bridge
    Laying on the ground, legs bent with knees up, push your heels as close as possible to your butt. Using your glutes, lift your hips squeezing the whole way.
  2. Calf raise
    Begin with your feet flat, lift to tip toes. Lift and lower.
  3. Chest fly
    Lay on the ground on your back, with weights in hand extended arms out and in at 90 degrees from your body.
  4. Skull Crushers
    With arms overhead, keeping the upper arm in place, lower the forearms to 90 degrees with weight hovering over your forehead, lift back up to straight arms, extending to pinch in the triceps.

 

 

Do Me a Favor

Would you do me a favor today?

It would really mean a lot to me.

It is no secret that depression has been a frequent follower of mine. I have found myself thinking of the constant struggle within me when I find that naggy monster at my side. Maybe if depression has followed you around too you know exactly what I am talking about. The whole, desperately wanting people to come alongside you, but being terrified of actually being with people. Needing friends more than ever but feeling like you don’t know how to be a friend, or how to ask for what you need.

This podcast challenged me over the weekend (warning there is some rough language). It brought words to some of the feelings I have had in the past and sometimes experience now. I was reminded of the wonderful friends and family who have come alongside even when it was hard, and probably very frustrating and confusing.

Today though, my heart feels heavy for others in this bitter place. The place of needing and wanting but not knowing what or how. The heaviness becomes pretty unbearable when I think about how easy it is for those people to hide, and to be glossed over. Honestly I can be one of the best hiders.

So if you could, just reach out to someone today. Tell them your thinking of them. Better yet, remind them why you like them, remind them of all the goodness you see in them. You never really know what burdens those around you carry. What I do know is, speaking life and encouragement to someone takes a little piece of that burden, and we could all use some help from time to time.

Friday Finds 5.12.17

Friday is upon us. Its the freakin weekend AND I am off work next week.

Even better, my brother and sister in law are coming to town.

Enough of my excitement. What do you have going on this weekend?

See anything worth mentioning on the web? Here are a few finds of my own:

  1. Our loudness is a bit embarrassing, but here is one American trait I for one, can be proud of.
  2. Learning how to have compassion for yourself is hard, but such valuable and crucial work.
  3. Warning, sex content ahead. I found this took some pressure off though, so share I will.
  4. Chance the rapper AND Bieber, are you kidding me?! (Also I fully accept that this is a guilty pleasure, and I am okay with it.)

Lower Body Burn Out

As promised I am coming at ya with a lower body burn for this week. We are doing the same set up as last week, 35 seconds active, 15 seconds hold, and 10 seconds to rest and set up. I hope you are ready to burn and SWEAT.

Grab mat, turn up your pump up music, get some dumbbells if your feeling brave. Lets GO!

The written breakdown:
Active move 35 seconds
Static hold 15 Seconds
Rest 10 seconds

Lunges

  1. Side Lunge Right
    Hold low
  2. Back Lunge Right
    Hold low
  3. Curtsey Lunge Right
    Hold low

REPEAT ON THE LEFT

Squats

  1. Duck Squat
    Hold low
  2. Standard Squat
    Hold low
  3. Pliet Squat
    Hold low

Pilates Legs

  1. Ceiling Stomp : Right
    Hold up
  2. Fire Hydrant : Right
    Hold up
  3. Elbow to Corner Tap : Right
    Hold corner

REPEAT ON LEFT

Glutes

  1. Hip Bridges
    Hold up
  2. Clam : Right
    Hold up
  3. Clam : Left
    Hold up

 

Cultivating Thankfulness

Sometimes I wonder what marks me. I wonder what comes to mind when people think of me. Nanny? Loud talker? Fitness enthusiast? Christian? Blogger? Organization freak? (PSA: I am just going to stick to the positive thoughts that pop into my head or we could easily go down a dark dark hole).

Some things that mark us we can’t chose, I am a loud talker, thank you big Italian family. Some things we chose and wear proudly, and sometimes the endeavors we undertake mark us.

All of that is great, but I have been thinking that I want to go after another mark, & if I am honest, I would be really dang happy if it was the first thing that people thought about when they thought about me.

Thankfulness.

I desperately want to be a person so overflowing with gratitude that I am KNOWN for it.  Because as a follower of a God who fiercely and sacrificially loves me, I should be. Because a mark of living in that faith is overflowing thankfulness. Because I have so much to be thankful for, it should be easy.

But I am coming to terms with the bitter reality that it isn’t easy, that I have to choose it and fight hard for it. Because when I don’t fight for that mark, its so quickly washed away by cynicism, depression, the relentless American desire for more and better. And lets be real about another bitter reality, the marks that come upon me when I don’t fight, those ones hurt me, and begin to mark those around me, and they are not marks I wear with pride. You know them, bitterness, discontent, impatience, lacking in grace.

The sad reality is though, thankfulness isn’t really trendy is it? Being publicly thankful is sometimes considered braggy, and when I think about it, I have been in way too many conversations that were bonded around complaining rather than rejoicing.

But like I said, if the mark of thankfulness is one I want, I have to work for it, and maybe even pay for it by laying down my trendy card, by being the awkward one who chooses to see the bright side, by doing the hard work of taking my thoughts captive and choosing gratitude.

This isn’t about pretending the poopy bits don’t stink, you all know me well enough to know a mark I do not bare is “pretender.” It is about recognizing that even to spite the poop, there is always something to be thankful for.  Always and always. I don’t chose the poop, but I can chose to dwell in it, or to focus my attention on something that smells better, you know?

So today I am thankful for so many things. I don’t need to bore you with a list, but I am full of gratitude for a family that is and always has been there for me and Hubby. I am thankful for a Hubby who is so patient with me even when I stink of poo from dwelling a little too long in unthankfulness. I am thankful for sunshine and the ivy finally bloomed outside my living room window.

How about you?

Friday Finds 5.5.17

It is FRIDAY! I am feeling good after a week of great weather and lots of long walks with the little guy.

Tomorrow is the first Saturday morning in a looonnnggg while that Hubby and I have nothing, I repeat NOTH. ING. to wake up for. I will go to bed tonight without setting any alarms and I feel all kinds of giddy about it. Then I have to work at night, but I am going to focus on the positive.

Here are some internet finds. Have you found anything good?

  1. I AM SO EXCITED FOR THIS. Because Propaganda is so talented & freaking brilliant.
  2. I am loving this fresh spin on a classic mothers day gift.
  3. Speaking of mommas, all the head nods on this one.
  4. Thanks friend, I needed this reminder.
  5. Excuse me while I happy dance my way to the grocery store.

Upper Body Burn-out

FRIENDS! I know its been way. too. long. But, lets just forget about all that and jump right to it!

I am going to burn the crap out of your upper body, and its going to be so good! (You can thank me later.)

Grab a set of dumbbells, maybe even a few so you can make sure your challenging yourself. You will be hitting up your biceps, triceps, shoulders, back, and chest; 3 moves for each body part. For each move, you will actively perform the movement for 35 seconds, then for 15 seconds you will hold in a contracted position, then you will have 10 seconds to rest and get ready for the next move.

Put on your favorite playlist and get burning.

 

The written breakdown:
Active move 35 seconds
Static hold 15 Seconds
Rest 10 seconds

Biceps

  1. Regular curl (Hold 90)
    Weights in hand, elbows tucked close to sides, palms facing ceiling, slowly lift and quickly lower
    Hold with arms bent 90 degrees
  2. Hammer curl (hold 90)
    Weights in hand, elbows tucked close to sides, palms facing toward each other, slowly lift and quickly lower
    Hold with arms bent 90 degrees
  3. Palm down curl (hold 90)
    Weights in hand, elbows tucked close to sides, palms facing floor, slowly lift and quickly lower
    Hold with arms bent 90 degrees

Triceps

  1. Extension (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Bend arms to 90 degrees, palms facing each other, lift so upper arms are slightly higher than your back. Bring upper arm in towards shoulders, then extended back squeezing the tricep
    Hold with arms extended
  2. Straight arm extension (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. With palms facing each other, extend arms out straight, , extended arms upwards squeezing the tricep
    Hold with arms extended
  3. Straight arm extension with palms up (hold extended)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. With palms facing the ceiling, extend arms upwards squeezing the tricep.
    Hold with arms extended

Shoulders

  1. Overhead press (hold 90)
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor
    Hold goal post position
  2. Upright row (hold up)
    Standing with feet shoulder width apart, arms hanging with palms towards your body and weights touching, pull up with elbows always above wrists. Pull up slowly, lower quickly
    Hold with hand and elbows up
  3. Bent lateral raise (hold up)
    Standing with feet shoulder width apart, arms at sides and palms facing each other; bend arms 90 degrees, lift up with shoulders until forearms are parallel to the ground
    Hold with arms up

Back

  1. Bent over row (hold up)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. Bend arms up and back using the back muscles to squeeze on the top
    Hold with back contracted and arms pulled up
  2. Reverse fly (hold out)
    Stand with feet close together, slightly bend the knees, hinge forward at the waist. Extend arms in front, palms facing each other. With arms straight, lift arms outward (like a bird)
    Hold with arms out
  3. Superman (hold up)
    Set weights aside. Lay on the ground on your stomach. Extend arms straight at your sides. Slowly lift and lower your upper body using your lower back.
    Hold with upper body up

Chest

  1. Chest fly (hold low)
    Lay on the ground on your back, with weights in hand extended arms out and in at 90 degrees from your body.
    Hold with hand low to the ground and chest stretching.
  2. Push up (hold low)
    In push up position (with or without knees on the ground) with your hands wider than your shoulders, slowly lower and lift your body using arms and chest.
    Hold with arms bent, and body low to the ground
  3. Standing butterfly press (hold in)
    Standing with feet shoulder width apart, lift arms like a goal post, arms bent 90 degrees and upper arm parallel to the floor, palms facing outward; slowly bring elbows together, squeezing the chest and rotating the weights until your palms are facing you
    Hold with elbows together and weights facing you, contracting the chest

 

Come on by next week and we will burn out that lower body!