WEEK THREE
WHO’S READY FOR AN EPIC WEEK?
click the image below to download the weekly checklist
RESET DAY
Today is all about getting the mind AND body right. There is no denying the mind body connection - when the two are working together cohesively, you can be unstoppable! Oftentimes, getting your mind right and ready for a high intensity workout involves playing some pump up music and talking yourself up with a “badass” mentality. This is a very masculine approach, and can be very effective, BUT may not be sustainable 100% of the time. Because honestly, there’s days when you may not feel like being a “badass” and pushing yourself through an intense workout, and that is OKAY. Shit happens - life has its ups and downs, and there’s days we feel tired and lack motivation.
So as with all things health and wellness, balance is key when it comes to our fitness. Today, I want to introduce a new approach and intention to your workout. Instead of focusing only on pushing our body hard, I want to foster and encourage a more therapeutic, emotional experience. This journal exercise, run, and cool down is an opportunity for you to bring any mental / emotional “gunk” to the surface, work through it, and allow it to release from the body. Lingering, internalized emotions can create a great deal of tension in the body, so THIS is our chance to let it all go - embrace the sweat (and maybe even tears), and most importantly, ENJOY!
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DUMBELL HIIT w/ HAL
ZOOM RECORDED ARMS & ABS
Join me and the boys for a killer, no equipment arms and abs workout! If you were on this LIVE - you know what’s coming ;)
THE CHAINSMOKERS SCULPT
QUICK BOOTY BURN
Burn out the glutes in this quick lower body workout! No equipment required.
AB BLAST #2
LOW IMPACT FULL BODY
BONUS: Portion Sizes
GUYS - learning proper portion sizes for the different macronutrients can be a big game changer in your health and fitness journey! It is SO easy to lose sight of what a proper portion of food looks like - over 90% of restaurant meals contain MORE food + calories than we should be eating in a single meal. Also, it is easy to think that because a food is healthy, that you should eat as much of it as you want. This is NOT the case! ex: it’s probably not the best idea to eat an entire avocado…
Now, understanding and using proper portion sizes does NOT mean counting calories. In fact, there are a number of reasons why counting calories does not work for most people. Here’s why.
Instead of relying on measuring cups and apps like my fitness plan, we can use hand sized portions to easily portion our food.
I filmed a quick video to give you a few examples of using this method. Give that a quick watch below, and then download the hand sized portion guide.