Love ’em or hate ’em, Mondays get a bad wrap. Much like any other situation in life, it’s all about how you look at it and what kind of energy you give it. This is one of the reasons that I am focused on making sure you’re working out on Mondays. Your Monday workouts will automatically set you on the right path for the week. Time to jumpstart your week and get in the gym! Remember, NEVER miss a Monday! BAM!!!
It’s Friday! Time to check in with me and your accountability partners. How did your week go? What body parts did you train? What workouts are you doing over the weekend!?
Below are a couple of questions I have been asked about my own workouts!
What is your least favorite body part to train? Training Core is my absolute least favorite body part to train! As I mentioned last week in my Friday Fitness Blog, Couples Who Workout together Work Out! LK loves planking and I DO NOT. I am actively working on a commitment I made to myself to train my core on a more consistent basis. When it comes to my personal workouts, I tend to not give Core its fair due, but that is going to change!
How often do you workout? Believe it or not, I only workout 4-5x a week, but I make them count and lead a very active lifestyle! I consistently incorporate exercise into my activities with my family.
Stay active this weekend and kill those workouts! BAM!!!!!
You have to take control of your attitude, your actions, and your goals! Hit Mondays hard and you will be starting your week off in the right way.
- You’ll boost your happiness level.
- You’ll reduce your chances of heart disease.
- You’ll sleep better.
- You’ll even perform better at work… yes, even on a Monday!
Remember, never miss a Monday!!! BAM!!!
With 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!
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!!!
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!
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?
The Deadlift will add muscle to your hips, hamstrings, glutes, and back. What’s great about this movement is that, the strength that you will develop will have major carry over to sports and everyday life. If you are new to this movement, practice with just your body weight so you can learn the proper technique. Proper form and technique are crucial to staying injury-free!
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.