This is a great metabolism booster!! 20/10’x 5 Rounds per set of exercises.
This is an intense workout, if you push yourself and set goals of how many rounds you want to complete in the 5 minutes. You have 2 exercises you will do 10 reps each of until you reach 5 minutes. Rest 30-45 seconds and move to the next set. You will need a set of dumb bells for this workout!
Super Set workouts are alternating between 2 exercises for a series of reps and rounds and then move to the next set. You will need a set of dumbbells for this workout and a flat wall surface. 10 Reps of each x 4 Rounds per set, then rest and move on.
1. Squat Hammer Bicep Curl
DB Ab Twist
2. Forward Lunge Palms Up Bicep Curl
Straight Leg Bicycle
3. Wall Sit Press Out/ Up
Side to Side Plank
You can find more great workouts at www.http://womenlivefit.com/category/workout/
Let’s build some muscle!! Muscle will NOT make you bulky as a women. It will make you burn more fat, look leaner and more toned — so DON’T be afraid to pick up some heavy weights! 😉
2 Option for this workout, either Timed 30/10’s or 12-15 Reps, but either way, you will do 3 rounds. Make sure to track what weights you use, so that you can up that weight as you get stronger!
Video of exercises below!
Lately I have been doing a lot of journaling, trying to decide what my next steps should be with my online business. I used to look down on journaling and thought it was a bunch of baloney, but I can honestly tell you it has been one of the best things I could have ever done these past few months. It has opened my eyes to so much about who I am, what I truly LOVE doing and who I want to become.
What does all that have to do with working out?? Well, in doing my journaling, I have come to determine that one of the things that I truly enjoy the most is making up workouts!! Seriously, I get all excited inside when I sit down to come up with workouts. It’s why I have 4 months worth of workouts for my boot camp classes and I keep adding more! Well, it’s also because I get bored easily and don’t like doing the same workout over and over. 😉
I feel that there are 3 different types of workout personalities. Those that need guidance and support, those that are fine doing their own thing and those that like to workout in a group setting.
Let me elaborate on that a bit further….
Almost all of my clients at Fit Chick Express tell me they come to boot camp because they just won’t do it on their own. Let’s call them the “Groupies”. They appreciate the fact that they have to sign up for a class, because that holds them accountable. It provides them with the support they need to get their workouts in. Well, and I call them out if they are no shows or seem to cancel a lot. 😉
Then we have those who have a huge library of workout DVD’s at home or have access to Beachbody on Demand with over 800 workouts! Let’s call these the “Tubers”. Get it? Workouts on the “tube”? They have no problem picking a workout, pushing play and getting in their workout. They like the guidance of the workouts and the instruction that comes along with them. They like to follow along and be pushed harder by trying to keep up with those on the video.
Then we have those that purchase workouts online from their favorite fitness professional, print off the workouts and take them to the gym or do them at home if they have a set up for it. Let’s call these the “Outsiders”. They have no problem doing a workout on their own. They don’t need the guidance, just a workout plan and they are off. They just get it done.
I myself, am a “Groupie” and a “Tuber”! I like to workout with my workout group of gals, as it gives me that push and accountability that I need, but I am also great with pushing play at home to get in a workout if need be. I have had challengers over the past years that are GREAT with being in the “Outsider” group! I put together some quick workouts that they do in addition to their boot camp workouts or whatever workout they normally do and they always get them done. I do tend to make them shorter in duration, but sometimes they appreciate the longer ones as well.
So where do you fit in here? Which one seems to fit best with you and your workout personality? You don’t have to be just one or the other, you can be a combination of all 3 if that is what works for you!
If you feel you are a little bit of the “Outsider” group, stay tuned! I have some GREAT workouts coming your way! Like I mentioned up above, it’s really what I love doing.. creating fun and energizing workouts for women! You can request to join my Women. Live. Fit Private Community of Facebook to have access to them as they come out. I have 2 that I will be posting this week that I think you will enjoy…. Hope to see you there!
You all know how much I love my oils and I use them every day! As soon as one person in our household gets sick, I start applying them to my body to keep me healthy!
Here are some of my go-to’s for the cold and flu season…
I like to use Breathe, On Guard, and Eucalyptus. I also like to use the On Guard and Breathe cough drops. The On Guard and Breathe also come in roller bottles, which are already diluted with coconut oil, so they work great for people with sensitive skin.
If you have a sore throat, I have found Lemon and On Guard to work well if you rough it along the sides of your neck where your glands are.
How to use them?
Massage into neck and chest or gargle or diffuse into the air and inhale.
I like to use Breathe, OnGuard and Oregano. Oregano is like a antibiotic but all natural! I find myself rolling that stinky oil on the bottoms of my feel anytime I feel something coming on!
How to use them?
Take internally in a capsule or diffuse into the air and inhale or apply topically to the chest or bottoms of the feet.
SINUS CONGESTION OR STUFFY NOSE
Always my go to is Breathe!! I use this one a lot even for allergy season!
How to use them?
Diffuse into the air and inhale or apply topically to the chest or around the sinuses.
Peppermint is the best for this!! But you can also add Lemon and Lavender as well to make it even more effective!
How to use them?
Apply to forehead, temples and back of neck or take internally in a capsule or diffuse into the air and inhale.
For kids, drop a few drops of peppermint onto your palms, rub your palms then transfer them under the feet of your child. Repeated 1-2 times then cover with socks.
If want to learn more about the oils you can check out my site or email me at firstname.lastname@example.org and I will help you out as much as possible! If you are a member of Fit Chick Express, I do put in monthly orders, so just let me know if there is something you would like to try!
I am not writing this to make you feel sorry for me. It’s the last thing I want. I am not that type of person. I don’t like to show my weaknesses to others. I want everyone to see me as strong and unstoppable! And in my mind, that is where I am at– Strong, determined, unstoppable and motivated.
These past few weeks, I have had to switch gears when it comes to my health. My focus is in a different place than it was a few years ago. Not by choice, but by circumstances beyond my control. Back in May I posted this in my Women Live Fit Community. It was hard. It’s hard for me to be vulnerable to people, especially those that count on me to be their role model of perfect health!
My goals used to be (and still can be someday- no one says I can’t!) to drop my body fat % to 20%, and have ripped abs and legs and be comfortable and ROCK any outfit I choose! I used to try to choose 3 races each year to participate in- mud runs, 5K and whatever else I could find, but I am finding that my goals have changed for the time being.
I don’t show it on the outside. Especially when I am with my clients.. I want them to see me in a positive light, full of energy and pushing through every obstacle. I am not being fake when they see me that way, they are the ones who actually keep me moving forward and keeping me from giving up. I DO feel energized and want to push harder!
My head is in the right place and my body is slowly starting to come along. I am learning (and have learned) so much over the past few years. And we all know the meaning of Insanity, right?? Doing the same thing over and over and getting the same results? Well that is where I have been “stuck”!
Back in November when I started doing Keto, I got great results! I think that was the thing that allowed my body to get rid of so much inflammation and I felt amazing! As I started to feel better, I started to push harder. Wanting to get more results quicker!! But it doesn’t work that way.
Instead of getting the results I wanted, nothing happened. Nothing changed. I was stuck. I still felt good for the most part, but the harder I pushed, the more I started to feel fatigued, started gaining weight and the inflammation started to go back up. That was NOT the results I wanted!
This was my body’s way of telling me to SLOW THE EFF DOWN!
So now I am trying some things that I have never done and done for a longer period of time –Slowing down. Doing Less. Adding more carbs (Still Ketoish, but with some carb ups!!) to see what will happen.
I did JUST walking and Yoga for 2 weeks and nothing changed. My weight didn’t budge, my measurements were the same and my energy was the same. So I thought, if doing less was giving me the same results as doing more, why was I doing so much more?? (Ironically, I tried this the SAME time last year.. duh… see the trend here??)
I seem to want it to be a “quick fix” but as you can see, it’s not.
I have done a TON of research on adrenal fatigue, which I know I have had for years now, maybe even longer than I would have thought, but the mold exposure just pushed my body over the edge and made all things fall apart. So I know it takes a long time to heal them. I have read it can take anywhere from 12 to 18 months, depending on how you take care of yourself.
I have a good friend who has experienced a lot of the same things that I have, mold exposure, tanked adrenals, and we are both very similar personalities! We don’t like to slow down and sitting still is almost impossible! BUT we are both sick of not feeling 100% and not getting results that we are looking for.
Sooo…we are in this together. We are committing to stick with the walking, yoga and some PIYO for as long as it takes for us to heal our adrenals and feel good again! Not only is it our adrenals but our hormones (they are all directly connected) so we will also focus on getting our hormones back to where they should be. I know at 44 (almost 45) hormones can wreak some havoc on they body normally, but I refuse to accept that I can’t live an optimal, healthy lifestyle!!!!
I am working on changing my mindset too. Because when I slow down and do less, I feel like a “fake” when I tell my clients to push harder. But I am not a fake. I am just in a different place than they are. For comparison, for me having to slow down is like making my clients do 500 burpees in one day! Yes, it can be done, but who wants to do it? Seriously?
So allowing my body to be okay with slowing down is going to take some work, but I will get there. It’s a MUST if I want to live the live I feel I deserve to live.
One. Day. At. A. Time.