Gooood morning, guys! I’m writing to you from the Toronto Airport where we en route to Ottawa – a short flight this time – and are YACC-Survivor Conference-bound! Our time in Toronto was just the right amount of full: about one event per day with some down time as well. Last night we went to Wellspring’s Odette House for a sneak peak of our new film, Ebb & Flow: Storytelling for Cancer Survivors with their young adult group, You Can Connect. It was a great turn out and the sneak peak of the clip we showed gave us some terrific insight into what we can change, how it’s presented, and how survivors will react to the film. The conversation was real, raw, and authentic and the dialogue interesting and hospitable. We were very grateful for the chance to speak, to connect with old friends, to meet new ones, and to learn more about how this may or may not connect to young adults at different points on their journeys.
Now for the next step of our journey! We’re excited to be attending this conference as participants this year and really desire to focus on people – only people count! It’s going to be, I think, the biggest conference YACC has ever held, and we’re thrilled to be a part of it and looking forward to what they have planned this year.
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My mom recently sent me a great workout that I wanted to share with you guys. But first, I had a question for all you word sleuths out there. My mom recently left this comment on my blog and asked for some blog-world help:
So: what do you think? She wants to coin a mantra that basically says that you’re in control of your choices when it comes to how thin/strong/fit you are. Anyone able to weigh-in on how to craft a good mantra that she can use for her clients (and for us)? Thanks!
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Well, in between different locations, hotels, cities, and events I’ve been able to stay regular with my workouts and it feels great! The reason is because I keep my expectations realistic (a few miles is better than none, 20 minutes all-out is better than sleeping in for those extra 20 minutes!) and make no excuses to keep movement as a part of my routine. Part of what helps too is having an arsenal of good workouts that don’t require much equipment or time. Here’s a great one my mom just emailed me that I wanted to share with you guys:
The Braveheart Bodyweight Program
From the website: **Although this is a bodyweight program, you will need a few things. You’ll need a chin-up/pull-up bar, stability ball, ab wheel (optional) and some blue face paint (optional as well).** Don’t you love that?! Grab your face paint, guys – this one is going to be tough. Crank the tunes, get pumped up, and go for it!
This workout is not about time, necessarily. It’s about completing the moves as well as you can (modifying as needed until you build up the strength to complete the exercises as described) and in however long it takes you. If you get tired after 25 push ups, for example, don’t quit – take a quick break, shake it out, and keep going when you can until you complete the full reps.
1) Bulgarian Squat Jumps (20 ea leg) (like the video but w/out weights)
2) Pull-ups (20) (to modify: put foot on chair on in a resistance band to help)
3) Close-Grip Push ups (40) (to modify: push up from knees)
4) Ab Wheel or Stability Ball Rollout (25) (to modify: perform from knees)
5) Jumping Jacks (100)
6) Alternating Prisoner Cross-Over Lunge (25 ea leg) (like the video but w/hands behind head)
7) Cross-Body Mountain Climbers (20 ea)
8) Burpee Chin-up Combo (10)
9) Decline Spiderman Push-ups (10 ea side)
10) Burpee Chin-up Combo (10) (Yes, I typed that on purpose)
11) Stability Ball Jackknife (30)
12) Swing Lunge(15 ea)
Wiped out & feeling accomplished post-workout!
I lovedthis workout (thanks for passing it along, mom)! It was tough, got me out of breath, taxed all my muscle groups, and didn’t involve a single break. If you have a few pieces of equipment or access to a gym, this is a great one! The author recommends you do it only once a week and try to beat your time – mine was just over 23 minutes as I stopped my watch once or twice to check out the workout on my phone.
To read more about the great workout with some great background on the benefits to bodyweight workouts, check out this page. There is a ton of great info on this site and in this article about bodyweight exercises being better than cardio (weigh in my thoughts here in case you missed the post!) – interesting stuff! As he writes, “Boom goes the bodyweight, improved conditioning, fat-burning dynamite.”
This morning I was determined to move a bit before our flight so I got up when it was dark and watched the city come to life on the top floor of the hotel at the gym. It was beautiful! I decided to run and then complete my 200 kettlebell swings/day for November and it was just right.
Great morning view; 4 miles; repeat workout top all week, baby!
I am so grateful for movement and the ability to exercise. It starts my day off well, motivates me to make healthy food choices throughout the day, and is something I’m passionate about helping others incorporate into their lives. Looking forward to the rest of this traveling trip but also to getting home and getting back into training again for work.
Do you like bodyweight workouts?
What’s your workout for today?
Have a wonderful Thursday! Move well, live well, and love others well. Catch ya from the nation’s capital!