Back Home and a Quick Workout

It’s good to be back home! As many of you know, we spent the last week in our hometown back in Pennsylvania. Traveling is fun and it was so great to see everyone, but it’s also sure great to settle back in.

With that being said, here’s a quick workout to get you moving this week…especially if you’re stuck in the same snowstorm we are!

5 Set Workout

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Looking Forward: We All Need a Little Trust

trust

First of all, I want to take a minute to thank all of you. When I started this blog, I had no idea what was in store. I saw it as a way to share my journey and to maybe keep a few friends and family members in the loop with what was happening. I never saw sponsors, ambassadorships and really awesome lifetime connections as a possibility.

When my topics started to change a little because of lifetime events, I saw it as a way to show what real life is and what happens when not everything goes according to plan. I expected most readers to drop off. But, instead, a lot of you have stuck with me and many new ones have started following along. I feel blessed and thankful and just wanted to use this opportunity to share that publically. Seriously…thank you all!

 

On to other things. A theme lately for me – which many of you have seen – is that not everything goes according to plan. Whether those plans are made with the right motivations and intentions, or whether they’re not, things just don’t always happen the way we think they will. Flexibility is key.

So is trust. Lately I’ve learned about it a lot. From different opinions on what’s right, what’s wrong, what’s happening, what’s best, what’s not, what’s right to one person, what’s right for another person and so on, lots of people – friends, professionals, family members – have things to say. Some is with our best interests in mind. Some isn’t. Some is based on what’s right for them. Some isn’t. Some times the opinions of 100 people can all conflict and cause confusion, chaos and weariness.

Sometimes it’s best to set those things aside. To focus on what you believe and your goals and motivations and to push forward. No path is right for everyone. We are all on our journeys and while there are black and white areas of life, there are a lot of places that allow for differences…for differences in actions, for differences in opinions and for differences in where to go next.

I spent a whole lot of time in the past worrying about those things. I like to make people happy. I worry about what I say and how it comes across. I spent a lot of time worrying about how my actions influenced other’s thoughts about me…It wasn’t a good place to be. In fact, it caused a whole lot of unnecessary stress and it stopped me from experiencing the joy that was literally waiting all around me. I stopped trusting in myself and my believes and started listening to the often-conflicting views of everyone else. Bottom line: I was taking away from the experience that life was waiting to offer me.

Have you been in that place? In that place where you get so caught up in everyone else’s “right” or everyone else’s “plan” that you lose sight of yourself? Of what’s important to you and where you want to go? It’s not a fun place to be for sure.

My solution? I’m focusing on trust. I’m going back to the basics and I’m evaluating what’s right for me and for my family. I’m weighing options and consequences. I’m changing the way I make decisions and I’m focusing on what’s right in the here and now for my family. I’m going back to finding my center while balancing beliefs with goals.

One of my life verses is Philippians 4:4-9. It reads:

4Rejoice in the Lord always. I will say it again: Rejoice! 5Let your gentleness be evident to all. The Lord is near. 6Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

8Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. 9Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.

For me, this means to find joy in all situations and to give thanks. To take fears and anxieties to the creator and to trust that in all things he has our best interests in mind.

Where do you need to find focus today? What do you need to put your trust in? I know where I’m at, and it’s an exciting place to be!

Breakaway Boot Camp: Make it Happen at Home

breakaway boot campFollowing in my theme of finding ways to fit fitness in regardless of your schedule or location, I have an exciting program to share with you!

Here’s the thing. I know what it’s like to search online for workouts, hoping that you’re doing them correctly or that you’ll see the results you’re hoping for. I know what it’s like to peruse online videos day after day or to fall into a workout routine just because you’re comfortable or don’t know where else to start. I also know what it’s like to hear about awesome workout programs only to find out that they’ll break the bank (while the $300-500 programs may promise results and have impressive testimonials, that’s an awfully big gamble only to find out it’s not the right workout for you).

What if there was a program that didn’t require going through a salesperson, or coach, and that took care of the whole picture – nutrition, workouts that vary, etc. – and that could take place on your own time, at your own home, with no added equipment? I’d say that’d be a win, and that’s what I’ve been looking for.

This made me really excited to check out Girls Gone Sporty’s Breakaway Bootcamp. I heard about the program because I’ve been a Girls Gone Sporty ambassador for the past year. I believe in what they stand for: empowering women at all stages of fitness to find ways to become stronger, healthier and happier. What’s better than that?

The Breakaway Bootcamp allows women to start at every time and to break free of mental and physical limitations that have held them back. One purchase allows lifetime access to the 4-week program, that can be repeated at any time. It’s a total body program that inspires confidence and mental clarity without focusing solely on the number on the scale. It can be modified to meet all levels of fitness: beginners, intermediate and advanced. If you’re ready to rock this year, consider looking into it.

The program includes the three versions listed above by skill level along with:

  • a full 4-week program complete and an e-book.
  • 20 workouts for each skill level.
  • 12 full-length workout videos to follow along at home and complete at any time.
  • weekly blog posts meant to provide motivation.
  • a 3-day food assessment complete with personalized feedback and nutrition suggestions to making real changes.
  • access to 24-7 feedback, advice and modifications based on personal questions and concerns.

While equipment is not necessary, basic dumbbells and a yoga mat are helpful.

All of this – remember, lifetime access from anywhere – for $100. To me, that’s a worthwhile investment. What do you think? Ready to make a change? Sign up today!

Want to preview the program to see if it’s right for you? Go for it!

 

The Importance of Form

form plank

After a few experiences this weekend, I wanted to step back from the standard workout posts and to make a brief note about form.

Here’s the thing: the Internet is FILLED with great workout ideas. Especially with the rise of social sharing, Pinterest especially. On any given day, it’s easy to log onto a computer and to find something to do to stay active. This goes for anyone. Past this point though, there should be a few differences.

Squat challenges, 6-pack workouts, plank challenges, 5k workouts and more have become super popular lately. It makes sense; it’s a great feeling to push your body to your limits and to see the results that come with that pushing. But, I think sometimes we become a little too ambitious.

Here’s the thing to remember: Just because a workout is posted online that’s meant for “everyone” doesn’t mean it’s meant for you.

If you are coming from a sedentary lifestyle, running treadmill intervals at 10mph probably won’t lead anywhere good. Likewise, doing 50 reps of anything might be a little bit – or a lot of bit – of a stretch. We’re all different. Each fitness journey has a different desired outcome and a different purpose. We’re all in it for our own reasons.

Let me step back: I’m not bashing online workouts. I love them. I post them from time to time and I love to go out and find things that would mix up my routine a bit. However, they aren’t the be all end all, and they probably shouldn’t be your starting point.

If you’re truly interested in getting in shape this year and seeing real results, there are a couple steps you should take.

First – Check with a doctor, especially if you haven’t been there for awhile. Be honest about where you’re starting from and what you’re hoping to accomplish…get the sign off before you lift your first weight or jump into a plank challenge.

Second- Find a reasonable starting point. Look for beginner workouts, ask someone who’s a professional in the industry. Find out exactly where you at and where you should be starting.

Then- Find a pro. Whether you belong to or are looking at joining a gym, or have a personal trainer or friend who has experience as a trainer, you need a resource. Ask questions about the workouts you’re looking at. Ask if you can demonstrate the moves you’ve found and make sure your form is solid. When your form is off, you could end up doing more harm than good or causing a permanent injury, this is the worst setback possible; avoid it at all costs.

Moving forward- Once you’ve become more comfortable with different exercises, keep learning. The Internet is full of videos that have tutorials on how to do certain exercises. Pay attention to them. Do workouts in front of mirrors until you’re comfortable with new moves to be sure you’re doing the right thing. When you have questions, ask someone.

Form matters, it’s what separates individuals who see results from fitness from those that don’t. It’s a critical part of keeping your fitness journey moving forward in a safe and healthy matter. By all means, go out there and find some great online workouts, but, make sure that the workout is right for you and that your form is proper. This is absolutely critical.

 

 

Just a reminder to all of my readers! I’m currently in the process of trying to raise money for New Hope Academy for Team Toby Mac and the Nashville Half Marathon…if you feel compelled to contribute, please visit my fundraising page!

Kids Can be a Part of Fitness Fun Too!

FighterMoms are busy people. From making sure their jobs are done if they work outside of the home to ensuring the house is running smoothly, the family is happy, healthy and fed and spending time with everyone, it’s easy to get overwhelmed or to feel like you’re just not sure of how to fit anything else in. Usually fitness comes in somewhere at the bottom of this list.

I get it. Prior to our move, my kids were in daycare part time and near family the rest of the time. When I needed a workout, I scheduled it around the times that someone else could watch them. The thought of integrating it all together? Nope, I didn’t think it was possible.

Then we moved. We decided to keep the kids at home for a little while with no family nearby. We had no idea what would happen. This is when I started to look for other options. We invested in gym equipment for the home – which was a great start and can be done on a relatively low budget with monthly payment plans, providing your commitment to using that equipment is strong.

I also discovered the world of at-home workouts on networks like Amazon Prime and Netflix and even better, on Pinterest. There are so many ways to stay fit without the equipment, fitness instructors and memberships. I also met women who are trying to figure it all out too. Something we’ve learned? The kids don’t have to be an obstacle to fitness. With the tools that are available, working out doesn’t even have to be a “naptime” activity. It can all be integrated…here’s how.

1. Let your excitement show.

If your kids see that you’re excited to workout, they’ll pick up on it and likely want to know more, watch or even participate! Talk about what you’re going to be doing and tell them why – as much as you can for their age level. The important thing is that they’ll learn that fitness is part of what should happen on a regular basis, that it’s fun and that you do it to stay healthy. Simple and fun.

2. Get them in on the Process.

Your toddlers may not have burpee potential or the ability to crank out pushups, but they can still play a role! Let them count what you’re doing, watch the clock for you and shout encouragement. Chances are you’ll be distracted enough to enjoy your workout a little more and the kids will feel like they’re helping you.

3. Give them a Distraction.

If you have a 30 or 60 minute workout plan, you can’t expect the counting and encouraging to last throughout the entire process. Give them a distraction. Set up a healthy snack station, bring in a few toys that they haven’t seen in awhile or allow them to work on a craft within eyesight.

4. Take it Outside.

We all need a little Vitamin D. If you’ve got a yard that’s suitable or a nearby playground, bring the kids with you. Do your workout while they play. They’ll love to have some fun and will expend some energy while you do your thing.

5. Find a Group.

You’re not the only mom looking for a way to stay fit. Find a group of women or a friend or two. Make a commitment to workout at a certain time on set days and stick to it. Having a work out buddy keeps you accountable, gives your kids some extra playmates and provides an extra incentive to get out there!

Working out can be fun and encouraging for the whole family. Follow the tips above to get started!