Be Fab - Be You LLCPoor form performing deadlifts can cause significant harm to your lower back. Monitor your form to use proper muscles when lifting, be careful of weight, and number of reps. Work with a trainer, practice form and form and form again before go all out. In the meantime, keep moving your fanny for a healthy you!
5 Rounds:
11 DeadLifts (125 lbs)
11 Wall Ball Shots (12 lbs)
11 Cal Row
11 Ring Rows
Completed in 17:10min
I had two small-medium size red cabbages in the fridge. Most of the time, I eat cabbage raw, steamed, sauteed, or add to recipes as an ingredient. Yesterday, I roasted them for the first time. I was amazed how DELISH it turned out:
I am going to tell you, want to fatigue your legs and heart rate up quickly, incorporate DB (dumbbell) front squats and move your fanny really well–stick to functional exercises. How did you get your fanny moving?
On Sunday, 3/20/16, I got a great 15min AMRAP workout:
25m Farmers Carry 25 lbs (total 50#)
12 Alternating DB Snatches 15lbs (total 30#). Easy on shoulders.
25m Farmers Carry 25 lbs (total 50#)
12 DB Front squats 25 lbs (total 50 lbs)
Completed 6 rounds + 13 reps. Great workout to get Sunday going.
I am loving my Saturdays’ self-care. Moved my fanny at the gym and on sand courts with my lovely friends and budy, then hit the sauna to wrap it up. Today was EXTRA SPECIAL. I got lots of KISSES. Unconditional love from Buddy, Lucia’s 3 leg dog. He is adorable, full of energy, and loving. Hope you are having an awesome day too!
Pre-volleyball, I got myself to the gym for a great workout:
3 rounds (completed in 12:38 min)
10 pull ups
15 box jumps 20 inches
20 air squats
60 double unders–DUs don’t EVER fail to slow me down 😥
Left the gym to meet the ladies for 6 GREAT GAMES of sand doubles. My shoulder was in better shape than that of last week. We had a blast, long rallies, perfect weather, great attitude…fun period! Feeling grateful. Thank you ladies and buddy for great sanity times.
Finish the self-care round with sauna and good shower.
“It is not how much we give but how much love we put into giving.” — Mother Thereza
I had not felt so depleted and fatigued during and after a workout in a long time. Yesterday’s 15min did for me! Two-three minutes into, at the beginning of round 2, I recognized I was dehydrated. Amongst several downsides, dehydration impacts the body’s ability to fire up muscles, including the heart–remember that 75% of muscle tissue is water. Combine that to shallow breathing, which kicked in shortly after the start, I knew this was going to hard and I needed longer breaks.
Normal breathing provides arterial blood with 98-99% oxygen saturation. Thus, overbreathing reduces CO2 levels in the arterial blood. This causes decreased oxygen delivery to cells leading. This can cause a spasm in all muscles: airways, colon, arteries, arterioles, and the diaphragm.
My mouth was so dry after the workout that I couldn’t believe it. Felt like my heart was going to come out through my mouth. WOW!
Truth must be said…contrary to my normal and own recommendations, it was my fourth day working out in a row. Plus, I knew I had not been drinking as much water as usual. The body responded accordingly. Respect! WOW!
Here was 3/17/16 workout:
3 rounds:
15 Cal Assault Bike (The Beast)
15 GHD sit ups
15 ring rows
Rest 2min
Completed in 15:31min — plus 5 minutes on the floor catching up my breath!
Lots of shoulder on 3/16/16 WOD…went light to minimize chances of damaging more of my ‘goods’ while getting a good workout. Gotta save shoulders for volleyball 🙂
How did you move your fanny?
Mins 1 & 2:
200m Run + AMRAP Overhead squat (42 lbs)
Min 3: Rest
Mins 4 & 5:
15 Cal Row + AMRAP Wall balls (12 lbs)
Min 6: Rest
Mins 7 & 8:
200m Run + AMRAP DB Push Press 15lbs / arm
Mins 9: Rest
Mins 10 & 11:
15 Cal Row + AMRAP Overhead squat (42 lbs)
Min 12: Rest
Mins 13 & 14:
200m Run + AMRAP Wall balls (12 lbs)
Min 15: Rest
Mins 16 & 17:
15 Cal Row + AMRAP DB Push Press 15lbs / arm
Completed total of 123 reps: 29 overhead squat, 43 wall balls, 51 presses
Just for fun, a few of us did 8 EMOM of 8x GHD sit ups to cool down.
This is a huge win!
Pay attention to manufacturers.
Say NO to GMO products. By doing that, you are doing your health a HUGE favor.
Learn more about GMOs and the project here http://www.nongmoproject.org/learn-more/
Posted by Be Fab – Be You LLC Health/Wellness & Fitness on Wednesday, March 16, 2016
Maria Horstmann, MBA, CPT, PNL1, IRC, founded Be Fab – Be You LLC in 2014.
I hope that my Wellness Warrior Story inspires you to join my movement to transform as many lives as possible.
As former Finance Professional, I’m now a health wellness coach, insulin resistance / blood sugar coach, and personal trainer. I became passionate about health and wellness after she transformed her lifestyle, reversed prediabetes, and got rid of chronic digestive /gastrointestinal distress on her own. In 2014, she took a leap of faith by leaving a success career in finance to follow her passion.
Visit www.BeFabBeYou.com to learn about my coaching programs that will empower you to achieve your long term health goals as well. I offer programs to individuals, small groups, and corporate wellness solutions.
Whatever rocks your boat…just don’t STOP moving your fanny. Our bodies weren’t made to sit all day. Best for metabolism and fat burning is to incorporate bursts throughout the day.
Warmed up with front squats then moved to the WOD, 3/15/16
15 Thrusters (55 lbs)
25 Calorie Row
90 DUs
25 Calorie Row
15 Thrusters (55 lbs)
Completed in 11:xx minutes. I felt it took me at least 3 minutes to get 90 double unders done. I am so not good at it and i’ve decided it’s ok. However, it does slows me down every time. Focus: completing the workout!
