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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!
How did you move your fanny? Moderate activity?
15-20min warm-up, stretch, and mobility before a good sweat.
3 rounds of:
40 lunges (holding 10lbs/arm)
10 Clean & Jerks 65 lbs.
Slow progression on weight for any overhead movement. Chronic shoulder issues are really bothersome.
Lunges: quads and gluteus max (great for the buttocks)
C&J: chest, back, forearms, triceps, shoulders and biceps.
Reach out to 770.835.5490 if you want to learn more and interested in one-on-one training to get you started.
“Life is what we make it, always has been, always will be. –Grandma Moses
What’s fun to you? How often do you find asking yourself when was the last time you had fun? or have to think hard to remember fun times or time for yourself? Sometimes, we just don’t even think about it.
Fun and relaxation are important to healthy living. Our hormones love and need! I cannot lie. Unfortunately, I have neglected them for the past 1.5 years. I have been focused on getting my business up and running. Changes are on the way. Spring is perfect season for that 🙂
Today, from the moment I woke up around 7:30am to about 4pm, I’ve done things I love:
Now, I am ready to get a few hours of work done. Cheers to self-care and fun!
Workout
EMOMx 14 (Every Minute On the Minute 14 min)
odd: 10 Calorie Row
even: 100m Sprint
– Rest 5 Mins –
EMOMx 10 (Every Minute On the Minute 10 min)
odd: 12 Wall Balls 12lbs
even: 12 KBS 35lbs
Good stuff!
“The smallest act of kindness is worth more than grandest intention.” –Oscar Wilde
So true. This quote reminds me of scuba diving. I have been intrigued by sharks the moment i came close to one diving for the first time 15 years ago. In 2013, I was inches away from great whites, a dream on mine i wanted to accomplish by the age of 40. So thrilled and thankful I did it.
Cool and so what? what does that have to do with smallest act of kindness? Under water, although seeing the big animals is awesome, the most precious moments and experiences come from taking the time to appreciate the small creatures. watch carefully how they breath and move. It’s precious. It makes me smile. Brings me peace. This appreciation started during a 5-day liveaboard scuba trip in Australia almost 15 years ago. One I hope to never be wiped out of my mind.
What does that have to do with health and wellness? a lot, actually! Stress is a silent killer. Practicing deep breathing, shut your eyes, and transporting yourself to a place and/or moment that brings you peace, makes you smile and relax is one of several FREE and easy ways that can help you manage stress! Remember to focus on things YOU CAN CONTROL!
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More rowing and GHDs today, 3/10/16! Yesterday, i got back to the gym after a short 16min WOD for 3k rowing and 60 GHDs. I got more of the same thing, today. It’s fine because rowing is full body and GHDs gets core and quads–all good. Friday, REST day for this girl here.
800m Row
30 GHD Sit Ups
40 Air Squats
50 Hip Extensions
40 Air Squats
30 GHD Sit Ups
800m Row
Completed in 18:42min
Want to start exercising more and you are missing accountability, motivation, or even knowledge to get started? Personal training is a great way to get you up and running!
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4 minutes of core / abs destruction, 3/8/16. Why not, right? Keep them engage. Keep them tight!
Tabata (:20/:10 x8)
Hollow Rocks
3 Rounds
10 Pull-ups
10 Power Snatch (55 lbs)
25 Box Jumps (20 in)
Completed in 12:38min
Short and sweet! or short and wet from sweat 🙂
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About every movement we make from walking to any sport, we should engage our core muscles. They give us stability, power as they act as a force transfer center rather than a prime mover, and prevent injury.
Have you noticed how much (less or more) you engage your core muscles when you do a movement seated vs. standing or on a bosu/stability ball? Trying to be efficient at the gym? 😉
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Moved my fanny twice today, 3/9/16. I hadn’t done two workouts in one day forever. How did you move yours?
16 min EMOM: 4 rounds
Min 1: 10 Cal Row
Min 2: 12 WB Shots 10lbs – 10ft high
Min 3: 12 SDHP with KB 53lbs
Min 4: 12 Push Press 45lbs
Two hours later, after a couple of clients, I returned to the gym for more 😛
4 rounds: 750 meter row + 15 GHD sit ups. I didn’t keep track of time for this one. IT was between 15-18 minutes.
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“You have to be burning with an idea, or a problem, or a wrong that you want to right.” If you’re not passionate enough from the start, you will never stick it out.” –Steve Jobs
The concept applies to most things in life. If you’re not passionate enough about your health and wellness, you will stall, start and never finish, and continue the yo-yo diet, denial, and fall back to your old habits. The emotional rollercoaster this process is taxing to the body and mind.
Minimize or avoid emotional rollercoaster rides by aligning your heart with your head!
EXPRESS YOUR PASSION FOR LIFE. BE PASSIONATE. BE YOURSELF. BE FAB!