Functional Wellness Practitioner and Fitness Trainer. Get to the root cause of Metabolic Chaos. Uncover HIDDEN stressors. Go Optimal or Go Home...But Never Go Home Suboptimal
I got my fanny moving well on Monday, 4/11/16, with dynamic workout. I really enjoy these type and don’t like to miss them when on schedule. When I looked at the clock at minute 7 or so, I was already dripping sweat. Front squats burned you, push press are always challenging due to poor shoulder mobility. They take me forever to do. By the time of burpees, just gotta keep telling yourself…keep moving, don’t stop. They take me even longer to do. 30 Box Jumps (20 inches) 30 Pull Ups 30 Kettlebell Swings (35 lbs) 30 Front Squats (77 lbs) 30 Toes To Ring 30 Push Press (55 lbs) 30 Deadlifts (85 lbs) 30 Wall Balls (14 lbs – 9.5 ft high) 30 Burpees 30 Double Unders
Completed it in 25:19 min. As hard as it is, great burst of energy comes afterwards. Cheers to happy hormones!
On Monday, 4/4/16, moved my Fanny for 18:51 minutes with the routine below. I was a little sore from all the lunges I did on Sunday.
800m Run 15 Hang Squat Cleans (65 lbs) 20 DB Press 20 lbs per arm 30 GHD sit ups
20 DB Press 20 lbs per arm 15 Hang Squat Cleans (65 lbs) 800m Run
I’ve been doing lots of GHDs lately. My abs are getting used to it. However, 30 reps after running, cleans and press felt harder than the 100 reps of GHD I did a few days ago. Amazing how a combination of movements is able to challenge the body beyond our thoughts. Easy can turn into challenging really quick!
Message today is change the intensity, the weight, the distance, the routine, and the speed to maximize your time and increase effective less of your workouts! No need to workout longer, workout smarter!
It’s self-care day. It’s Saturday work-life balance practice day. Yay!!!
Are you giving yourself a few hours for self-care on a weekly basis?
Moved my fanny playing sand volleyball with my lovely friends–I must say, I put minimum efforts on the court. I felt more recovery workout since I had worked out pretty hard on Friday. Blue skies, sun shining, and warm enough. My plans with a client for afternoon changed so after volleyball, I hit the sauna. I met a nurse in the sauna and chatted health and nutrition away for a while. I ended up staying in longer than usual and body called for a nap.
Went home and two hours later, ~6:30pm, I woke up with sun shining outside still and with a ton of energy. Worked on a few misc work stuff for 4 hours and bed again. It was a pretty darn good day. Napping in the afternoon and waking up with sun still shining was just amazing! I hadn’t done that in a long time!
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.
Dog LoveBuddy Likes My SweatSand Volleyball 20160319
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.
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
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!
I have always had the mentality of work hard and play hard. Until I started my own business, I did a good job doing just that–always planned one or two great vacation trips every year. I love travelling and don’t mind going alone. I’ve met awesome people along the way.
Well, my life has changed quite since mid 2014 and especially after I left corporate to follow my passion for health and wellness in the end of 2014. I haven’t done of the ‘play hard’ or ‘time off’. I used to work lots of hours. I work even more now–if I am not with clients, working out, cooking, grocery shopping, or driving somewhere, I am working which includes studying. I am NOT complaining, don’t get me wrong. Although it has been very stressful and long hours, most of the time, it doesn’t feel like work.
I love the flexibility of getting out and sun for a few minutes, if that’s what I want to do. I love to be able to go outside and go for a 1-3 minute to stretch my legs and calm down my nerves. I can do all that and more without feeling guilty or uncomfortable to leave my desk during business hours to do something that will help me regroup and reestablished productivity.
Anyway, long story short, I took a few hours of my Saturday, 3/5/16, to do something I love and hadn’t done in a while…moved my fanny playing six games of sand volleyball. Forgot to take a picture of playing with the ladies…boo to me. I hadn’t played in a while. Needless to say, didn’t have my ‘A’ game. However, weather was amazing, had a great time, moved my fanny, de-stressed a little, and spend time with 3 great ladies: Lucia, Sarah, and Tracey!
It felt good to put my feet on the sand. Left the court, ate, and got a few more hours of work done right next to my website designer…By the time my website is close to 95%, I might have become a WordPress guru lady. Not sure if I should smile or cry about that–I think cry since it’s been just ‘wow’ for an experience, dozens and dozens of hours, and lots of stress since the relaunch on 2/1/16.
Cheers to better work-life balance! Fun is an important pillar of health. I must do a better job following my the same recommendations I give my clients. Truth must be told!
I like the new body contour design my sweat left on the floor after I lay there for a minute after an intense 10-minute workout. I like the waist size!
Had to take a picture 🙂
Cannot tell me this short gig didn’t move my fanny, right? How did you move your fanny?