Fitness Friday – Couples who Workout together “work out!”

IMG_0233With February being the month of love, I am sharing some of the physical and psychological benefits of working out with your partner.   It has been proven that exercising with your loved improves your relationship. The close proximity of using them as your workout partner, the support, and the encouragement will all help deepen and strengthen your emotional and physical connection.     

I have included a couple quick tips from me and a link to a great article from “Psychology Today” on the benefits of sweating in the gym with your love. 

My advice when working out together is simple.  Assess your partner’s needs and take turns planning / leading the workouts.  I’m not suggesting you become your partner’s personal trainer, instead, make sure that you are aware of their goals and how you can best support them in achieving these goals.  A general understanding of what you are both trying to achieve will dictate the exercises that you will do.  If goals are different (and they will probably be) just talk through what each of you envision for the workouts.  Think of this as a new topic of dinner conversation, a nice relaxed talk about why you’re both hitting the gym.

Planning a workout is important, so now that you know what each other is looking to work on, take turns leading your workouts.  I always cringe when LK wants to do planks, because she can plank like nobody’s business, but I do them!  For me this works out well, because I’m challenged to do something that I probably wouldn’t spend much time doing on my own.  This is a prime example of how your partner will benefit from focusing on something you choose versus what they are comfortable doing at the gym.  Remember, you need to try something different to get different results!

Apparently psychologists agree, here is that link again for the “Psychology Today” article.  LK and I spend a lot of time together in the gym and maintaining an active lifestyle.  We hike, lift weights, ride bikes, run, and even cook together.  I am no psychologist, but I will say, it’s workin’ for me and my LK!

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Monday Motivation with The ROCK

I am going to keep preaching “never miss a Monday workout.” Check out this inspiring video compilation of Motivation! Focus! And The Rock!

Kill your Monday Workout! Bam!!!

Monday is DAY #1!

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It’s Monday, you know what that means! MONDAY MOTIVATION!  Monday is always DAY ONE of your week, make it as productive and successful as possible.  Here is a quick read from Daily Burn on the importance of Monday workouts!  Check-in, leave a message or comment and let me know what Monday workout you are doing.  Have a good week. BAM!

 

 

Fitness Friday!

Fridays are just as important as Mondays in my book! Starting today, I am going to post fitness questions, tips, videos, and inspiration to keep you motivated on your weekends! Come on! I’m a trainer and even I need motivation. As a matter of fact, I asked one of my Real Warriors to text me every time she worked out this weekend to keep me motivated aged to move! So let’s get moving! What workouts are you doing over the weekend! Check in with me and your accountability partners!

What is your favorite workout?

My favorite workout is a mix of Powerlifting and Bodybuilding. It is a combination of Strength Training and Muscular development, being strong and having muscular development is important to me and hey, it’s my job! Bam!

What is your favorite body part to train?

I love training Back and Legs. They’re the largest muscle groups, so when you train them properly you can feel it all over. I love how challenging it feels when I train those muscle groups. The other day, I trained legs so hard, my clients could tell by the way I was walking!

Monday Motivation!

It’s Monday!!! What workout are you doing today? Time to work off those Super Bowl Party calories! Don’t miss your Monday workout, you have to begin somewhere. Share what workout you are doing today?

Team Chelly-Chell is Back for Set #2

In my first blog, when Coach Rob chose me to be featured in one of his Transformation Tuesday blogs, I talked about running the Two Cities Marathon in 2016.  When I look back, the marathon was a big goal, but like I said, I finished and I didn’t die — 2 huge wins for me.  In March of 2017, I started private training sessions with Rob and weighed 185 pounds.  Throughout the year, I pushed myself and allowed Rob to push me to limits I never imagined I would ever reach.  In November, I again ran the Two Cities Marathon and improved my mile time by 1 minute and 47 seconds, which cut my time by over 28 minutes.  Now that’s a BAM worthy WIN by my standards!

Although I have made major strides, achieved some big goals, and am still on track, it isn’t always easy to stay the course.  OMG was it a challenge during the holidays to watch what I ate!  I still had some sweets but I really tried to limit myself and keep up my training.  I think I did pretty well with all the temptations that were thrown at me.  Now with the marathon finished and all of the holiday calories put away until next year, it is time for me to work on my 2018 goals.

Today, 10 months from when I started individual sessions, I am down 52 pounds. My short term goal is to reach 128 pounds by March of this year and then, like most people, the next HUGE challenge will be to maintain that weight. My plan is to use BAM Logic!!!  I have my goal / plan, which is to remain consistent, stick with 5 days of bootcamp during the week, and my weekend runs.  Every other weekend I give my self a rest day.  The trick, as Coach Rob says, is the The MILLION Dollar Word, MOTIVATION.  Staying motivated shouldn’t be too difficult, I will just pull out my before and after pictures — and there is always that motivation to shave just a little more off that marathon time.

 

Week #1 of 2018 in the BOOKS!

our-aimWith the first full week of 2018 in the books, how do you feel you did on working on your new goals for 2018?  Are you on target for week one?

Did you clean out your fridge to help you make better choices?   If so, post a picture!

Did you research and start a new fitness program?  If so, I would love to hear what you selected and how you chose the program you did!  Did you take the leap and become part of the 2018 Synergy Bootcamp family?  How was your first week?

If you are starting this week and need a basic overview, review my BAM Logic Blog for a quick reminder of the 3 key practice you need for success!  Do you have any questions?  What content can I provide that will help you achieve your goals?  Workout videos? Workout tips?  Let’s keep moving forward together! BAM!!!

2017 Synergy Bootcampers BAM!!!

I just wanted to take a moment to thank all of the bootcampers of 2017! We work hard, support each other, and play hard … and here are some pix to prove it! Come join in the fun and get to know some pretty great people. See you all in 2018 – BAM!!!

#TeamKilla Set #5 – Success in 2017

IMG_9723Success is something different to everyone, but for me, this year, it means I’m stronger than I was in 2016.  Both my physical and emotional endurance have grown and I am proud of all I have accomplished.

  • I reached my goal size – BAM!!
  • I RAN, yes RAN 5 miles! Double BAM!!!
  • I built noticeable muscle tone. Yes!
  • I greatly increased my strength and endurance! Bam – Bam!
  • AND, I cut off my hair! BAH-BAM!

IMG_9721Coach Rob and I have talked a lot about my goals for 2018 and I am pumped to attack the new challenges!  I don’t make New Year’s Resolutions, but I do set goals.  This year, I want to help other people like Rob has helped me.  I am constantly asked about my journey, so I want to start a blog of my own.  As for working out, I want to tone more and become stronger by adding more weight to my workouts, incorporate more running, and build my endurance so I am able to run 10 miles by the end of 2018! BAM Logic works!!!

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A Clean Fridge = A Clean Start

full-shopping-cart-470x246What is the best way to ensure you will make good food selections in the New Year — start in the grocery store!  Resist the urge to put anything unhealthy in your cart and make an active decision to bring home healthy choices.  By purchasing items that support your new healthier lifestyle, you will be one step closer to staying on track.  But FIRST, you have to make sure you have a clean fridge in which to put your new “clean foods.”

Did you know that November 15th is National Clean Your Refrigerator Day?  Yep, I didn’t country-girl-refrigerator-dirty-fridge-clipart-common-sense-country-girl-images-refrigerator-dirty-fridge-clipart-images-kitchen-dirty-fridge-clipart-kitchen-dirtyknow either!  The New York Times published a comprehensive instructional guide to deep cleaning your fridge.   In my opinion, any day that you want to start living a healthier lifestyle is a great day to clean out your refrigerator and pantry.  I challenge you to take time to set yourself up for success and clean out your fridge.  One of my clients sent me a photo after she cleaned her refrigerator and another after she stocked it with fresh veggies and healthier choices!  Post your pictures in the comments and tag me in your fridge photos!

Remember, 2018 Starts Now! BAM!!!IMG_6338