Hello friends! Happy Friday to you! I woke up a little easier today after watching “First Night” with Mikey last night (the “Camelot” spin-off movie with Sean Connery…tragic but great!). Maybe I just need more Scottish accents in my life to help me sleep easier.
Yesterday was a beautiful, unusually warm September day…but unfortunately I spent most of it inside except for when I went to get groceries!
Gah…kinda hate days like that. But it was fairly productive, and I enjoyed being together with Mikey while he worked from home.
I discovered a great upper and lower body workout from Naomi over on this post and wanted to share them with you. She is full of so much knowledge when it comes to eating well and working out; if you haven’t explored her site then definitely check it out! Straight from her workout, here’s what I did:
|Left DB reverse lunge||10-20 lbs each hand||30 sec|
|Right DB reverse lunge||10-20lbs each hand||30 sec|
|Squat Jumps||10lbs each hand||30 sec|
|Squat Jumps||Bodyweight||30 sec|
|Decline Leg press**||90-140lbs||30 sec|
**I did deadlifts as I don’t have access to gym equipment
|DB Shoulder Press||8-15lbs each hand||30 sec|
|DB Bent over row||10-20lbs each hand||30 sec|
|Push up with front reach||Bodyweight||30 sec|
|DB upright row||8-15lbs each hand||30 sec|
|DB front raise||5-10lbs each hand||30 sec|
I completed the lower body moves for 2 rounds, then the upper body for 2, and finished off rotating between both for a total of 4 rounds each. It’s a great series of moves that total 5 minutes; repeat for 4-6 rounds!
I then ended with my 5 Minute Plank Finisher:
- Regular plank from elbows
- L side plank from elbow
- R side plank from elbow
- Regular plank from hands
- Regular plank from elbows
Often on the last plank I throw in some in and out jumps with my feet or some “plank ups” to really finish my abs off and feel the burn. Today? I was exhausted and just held it as is with little breaks at 3 minutes and then again at 4.
Since I was planning on running for an hour but changed my plan and still had a bit of time in my hour left, I added 10 sets of 100 toe taps and 10 medicine ball turkish get ups + jumps to the mix.
And then…I was done. Tired. Happy to have moved. Glad I strength-trained instead of ran. I really had to talk to myself throughout the workout though, because all day I’d had moments of negative self-talk where I focused on what I didn’t like about my body, about what I was doing wrong, instead of affirming myself. Case in point:
In other words, I didn’t make the best choices yesterday. But you learn from it, let it go, and move on. Sometimes it’s hard to let it go and is easier to beat yourself up for the areas in which you “fell short,” but yesterday I tried hard to ask myself, “Will that candy corn lunch matter in a year? Nope. How about tomorrow? No. And in a few hours? Probably not.” I told myself to let it go and I did, enjoying a much healthier and filling dinner and completing a great workout that left me feeling not skinny but strong…the best kind!
Tell me, how do you affirm yourself when you’re feeling down on your choices? Do you have any tricks for snapping out of hurtful thinking?
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I recently saw on Tina’s site a great post about her fitness truths. The idea is based on this series from Fit Bottomed Girls and it got me thinking that speaking truth to yourself can help you get over the lies that are so easy to believe when it comes to our bodies (and even deeper, to our self-worth). After reading through their great thoughts and truths, I thought I’d share a few of my fitness truths with you…more thoughts to come from this post because it seems like a great series to do!
My Fitness Truths
I feel better when I move. I generally don’t exercise out of guilt or because of negative motivation (“Bad move Bon! Since you ate that extra piece of chocolate cake so I have to run further today!”). Rather, I run, I workout, and I do squats and planks during commercials because I feel better when I get some movement in each day; I like how exercise makes me look but I need the way it makes me feel!
Not all numbers matter. It’s taken me a bit to be able to say that, but I truly don’t believe the number on the scale matters – it’s definitely not the number that should rule my day. Numbers on runs matter only for me to push myself harder; the number of push ups I can do reminds me if I’m keeping up with my mom or not ; the number of water bottles I drink in a day keep me accountable to staying hydrated. I choose to let my numbers build me up, not tear me down.
My feet may not be pretty, but they allow me to run far, climb trees, play in the grass outside, and live hard. My feet are my carriers; I live my life pretty hard and they show it! I used to be embarrassed of them when I saw other girls’ feet…now I’m a little proud of what they represent.
Suit up, work it hard, get it done. I don’t believe in hour-long workouts and don’t workout for social reasons. Although there’s nothing wrong with this approach, I know that when my workout clothes are on, it’s time to push hard and get it done – effective, quick, and fun is how I get it done!
Healthy living is more than workouts and eating well. For me, it means getting enough sleep to feel energized for the day, listening to my body’s wants and needs, engaging with others and not retreating in isolating. Movement. Food. Community. It’s more than looking a certain way – “healthy living” for me is about my quality of life.
Life is too short to focus on the negatives. Sure, we all mess up sometimes. And yes, that means asking forgiveness and allowing ourselves to let it go, but life is simply too short to stay there and dwell in that spot. Especially when it comes to health and fitness; it’s all about moving forward. If I miss a run one day or eat candy corn for lunch the next it’s okay! Move on – your body, your mind, your health will thank you for it.
I’ll never regret it & I’ll never stop. Every time I think about skipping a workout, unless it’s something I need to do for an injury, I think about how no one ever finishes a workout or a run and says, “Man…I really wish I didn’t just do that.” I’ll never regret it! This helps keep me going. Something my mom always tells her clients is that they need to get it in their brains that exercising is something they will do until the day they die, not just when they’re with her. Preach it, mama! I’ll never stop! This is a part of my life and I will always move while I have breath. Keeping these truths in mind helps to stay consistent with my habits.
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What are some of your fitness truths? What a great exercise to focus on the positives and to get a little insight into each other fitness-wise! With that being said, I hope you find a truth and allow it to motivate you to live a healthy weekend! Enjoy. Live well & be well friends,
With Mikey, last night’s sunset