Happy Monday to all! I hope everyone had such a lovely weekend.
I had dinner and wine with some friends Friday night, got in a somewhat errrrrr good strength sesh on Saturday, ate some REALLY good japanese food at night (KOKO’s Kitchen is my husband and my new fav here in SLC if you live here 🙂 ) Got our adorable little 5 foot Christmas tree (mmmm love the smell of Christmas!) ) And then Sunday did a little Christmas shopping! OH. and forgot to mention..Friday I went out of my comfort zone and stuck my hand down the garbage disposal. hahahaha.
What did YOU do this weekend? Did you get out of your comfort zone however small it may have been?!?! Feel free to respond to this post and let me know. Would love to hear!
Oh and one last thing ;)….my good friend Maggie, (colleague from a previous presitigous sports club that I trained clients at- The Sports Club LA/DC) has featured me in her wellness holiday article today from WellnessWinz.com!
I hope everyone has had a fabulous week and is getting pumped for a great holiday coming up! I know I am, I LOVE to spend time with my family and it is even more special to us since we all live fairly far apart from each other.
Thinking about my family and friends really got me thinking about how gratefulI am to have them in my life. They mean so much to me and they bring me happiness.
With that being said, what is it OR who is it that makes you happy? Are there certain people in your life right now that absolutely stress you out? Maybe they get on your last nerve or they post such annoying topics on facebook that you clench your fists so hard everytime you scroll and see their post..
Whatever or whoever that is, get rid of it. No, don’t call them up and start bitching them out, but rather defriend them, talk to them about how you have decided to go down different paths, or just simply move on.
Right now I want you to do four things.
1-defriend 5-10 people on facebook that either irk you with their annoying posts and/or you just don’t necessarily need in your life.
2-Text,Call, email or write a letter to that one person in your life that TRULY brings you happiness and you just haven’t talked to in a while.
3-Do a happy dance in front of the mirror to one of your favorite flashback friday favorites- aka Boyz II Men “Motown Philly” or Salt n Peppa’s “Push it”- turn it up REALLY loud, and just go crazy. Hell, I tend to dance with my clients from time to time in the gym…and to NO music…
4-Lastly, love yourself a little more. I know, this may be difficult from time to time but work on loving YOUR body. Look at yourself in the mirror (naked, bikini or not) and say “I love you”. I know you might giggle or be like “is she fo real?”, but in all seriousness when we repeat those kind words to ourselves we learn to be more accepting of ourselves and others.
I hope that by decluttering the negative energy out of your life; whether it is people, work, or a certain stressor that you feel SO much better, and have gained some positive space that can be filled with so many happy things.
Once you have done 1 OR 4of the four items mentioned above, do this awesome core/shoulder workout. It will make you feel so empowered!
1-Downward dog leg lift to elbow
**Get into downward dog, lift your left leg, and then pivot to your left elbow- repeat for 10 reps and then switch sides.
2-Side plank knee crunch:
**get into side plank position- tuck your top leg and your top arm to meet each other then reach it out! Repeat for 10-12 reps each side (modification-put your bottom leg down ( with your knee on the ground-don’t drop the hip!)
**30 seconds ( modification- do these at an incline)
**lying on the ground- hands under butt, out to the side, or holding onto a stable structure- raise the legs up to 90 degrees and then slowly lower down to about 1-2 inches off the ground- REMEMBER try not to arch your back when doing this exercise ( think about pressing your back into the floor-imagine squishing a bug or pancake with your back!)- if there is any strain in your back- don’t lower so far, tuck your knees, or alternate one leg at a time.
Let me know your thoughts! I would loveto hear from you, feel free to comment below, share with your friends, or just be super rad like you already are.
PS-****If you have signed up for my email list and have not been receiving the weekly tip emails, please make sure you are checking your spam in case you aren’t receiving the emails!!!!****
I hope everyone had a restful and/ or active weekend, whichever was more appropriate and needed for you 🙂 I had a more active weekend consisting of a sweaty deadlift and hip thrust workout sesh on Saturday, followed by a fresh mountain air hike on Sunday up in MillCreek Canyon with the hubs.
So now onto today’s theme..time. Many times (or every week day for some) we are hustling around our house or apartment getting our kids ready for school, pouring the coffee into our coffee mug, or kissing our husband goodbye, as we are scrambling to open up the car door with a piece of toast in mouth and ten million items in our hands, and we have just remembered- SHIT– I forgot to workout…ugh-well I’ll do just it later…no biggie.
But do we do it later? Maybe. Maybe not.
Well my dears- that is a very common trend among many of us. We have it in our head that we are going to do our workout that day and then low and behold something comes up OR we’re tired OR I just want that glass of cabernet sauvignon to help me unwind.
That is OKAY. However, if you feel like you keep beating yourself up for not getting your workout in and keep coming up with excuse after the next then NOW is the time to fix it. Not tomorrow, not next week after Thanksgiving’s feast, T.O.D.A.Y.
Here are some helpful ways to get that workout in.
1– Schedule it in your phone or planner (whichever you use)– I get it, I get it, it’s not your doctor’s appointment but treat it like one! Hold yourself accountable and that will truly help.
2–Get yourself a workout date! (Make your husband or wife get up with you :), make your friend meet you outside, OR set monthly challenges with husband, wife or friend, and whoever gets that workout in the most that month gets a treat! Your friend, hubby or wife has to be your slave for the following month, HA. I kid…. but seriously- make it a healthy reward and then maybe that will get you amped for the following month’s challenge.
3- Set your alarm clock 30 minutes earlier. Don’t keep snoozing your alarm either… Get up, go to the bathroom, drink a glass of water, roll out your yoga mat do 5 min of dynamic stretching and then do a 15 minute dumbbell workout. That’s it, plus you will feel SO much better throughout your day at work or class, especially if you sit all day.
4- Make it fun-involve the whole family. Okay, so I know this sounds cheesy, but involve your husband, wife, teenage daughter or son, and baby in your workout. Turn it into circuits- You do the body weight squats, while the husband does the rows, teenager works his thumb while playing on his iphone, and then baby..well he or she sits back and watches you 😉 Maybe you do some pushups and kiss little Henry everytime you lower down, or you hold onto your little love bug up in the air and do leg raises at the same time. MAKE IT FUN.
Hey, moving and doing something…is better than not moving at all….
And so the other day I was chatting with a client of mine and we were brainstorming what amazing and strong people like YOU would want to read about! One thing that came to mind-shorter, more effective AND sweaty workouts. I was like a-HA. You’re absolutely right. Not everyone has the TIME to get in the gym for an hour at a time ( which you don’t absolutely need to do BTW).
So, that is why I thought I would put together 3 full-body workouts that are less than 30 minutes and would help you get sweaty without leaving your front door. Keep in mind, I do use equipment that I have at home, however I will put in suggestions as to what other equipment you may use if you don’t have equipment such as a TRX, Kettlebell, or mini band.
Here are those 3 workouts and enjoy! (Please remember to get a dynamic warmup in before and after your workout!) Foam rolling is key.
How to incorporate these into your week? Do all 3 of these workouts and space out a day in between (example: Workout 1- Monday, Workout 2-Wed, Workout 3- Friday)..or pick one of these workouts and do it twice a week..OR..do one of these workouts once a week and do your own thang the rest of the time. Cater it to YOU.
Complete 2 reps of each exercise back to back and then rest 30 sec
Complete 4 reps, 6 reps, 8 reps, 10 reps…and THEN if you are feelin’ mighty good…go on back down the ladder..starting with 8 reps, 6 reps, 4 reps..back to 2.
Hope you enjoy this workout! Feel free to follow along with me I did it for about 10 minutes and then felt scorched! It totally got my heart rate up and feelin’ good- please don’t mind the many sniffles in the video 🙂
Substitution– Don’t have a kettlebell? Feel free to use a DB (just be careful with the kettlebell swings)- and/ or do body weight hip thrusts instead of the Kettlebell swings and then use a Medium size DB for the rest of the exercises ( ie-12-20 lbs)
JBrauzFit’s 20 Min. TRX Full body Workout
5 Exercises and 10 repetition of each exercise: Jump Squats or Body weight Squats, Inverted Row, Peter Pan Curtsy Lunge, Pushups, Stir the Pot Plank Abs
Complete 3-4 rounds total OR set your timer for 20 minutes and see how many rounds you can get in!
Substitution: Don’t have TRX suspension straps? Do this as a body weight workout! Do jump Squats or body weight squats (listen to your body), Use a resistance band for the rows or a dumbbell, even using a bath towel and doing an isometric hold with the towel is excellent (isometric is when you have constant tension), for the peter pan lunges- just do body weight curtsy lunges or reverse lunges instead ( feel free to amp them up to jump lunges if you want the extra oomph!) pushups( if you havent’ mastered these- I would suggest you practice doing them at an incline rather than fully horizontal. Do them against your couch.. and lastly for the stir the pot abs- use a swiss ball or put a towel or paper plate on a slippery surface like a kitchen floor and go to townnnnn.
Enjoy and let me know how it goes 🙂
JBrauzFit and Pinot’s Dumbbell Workout (With a finisher!!)
5 sets- 5 reps of each exercise
The Exercises: Squats, Bent over row, Pushups, Lateral Lunge
The Finisher! 2-3 Sets ( or rounds) 30 sec of Dynamic Jump Squats followed by Kettlebell swings
Substitution: Don’t have a mini band or dumbells? Use your body weight or a resistance band to complete the exercises! For the finisher- put a dumbbell between your legs to make it tougher on the dynamic jump squats or substitute in burpees or jumping jacks 🙂
Well there you have it! 3 Full body workouts to get you movinnnn’ and feelin’ good for the rest of your day. I truly hope you enjoy these workouts and please feel free to comment or share with your friends!
Just finished this workout and let me just say the added kettlebell swings at the end of each sprint were FIERCE.
Sooo cardio. Yes I love to do my strength training 2-3 times a week, but there is nothing like a nice sprint outside to really get me amped. I especially love to be working out outside this time of the year because I feel so refreshed.
Anddd because I love you and want you to possibly try this workout on your own, I wanted to share with you all!
Here it is:
JBrauzFit Parking Lot Sprints and KB Swing Combo
My version: ( It took me approx. 20 min or so)
1 x 90-100 m sprint as fast as you can (and make sure no cars are pulling out!)
jog back to where you started
20 HEAVY Kettlebell swings ( I used a 35 lb KB, but use whatever suits your fancy)
Rest for a couple of seconds, gulp down some water, and notice that your neighbor across the street is staring and watching you the whole time…CREEPER. ( Haha, I think he is harmless, he is always curious though when I am using my battle rope and KB and jumprope outside for a workout though..)
Repeat 7 MORE TIMES.
Once you finish- FARMER’S CARRY that KB back into your apartment, hell yes, and make sure you switch half way with which arm is carrying it so you don’t get such a massively big left arm, because we just wouldn’t want that right?! Haha, you guysss.
Oh and in case you wanted to see me do it SUPER fast- like lightning speed. here is the video!
My name is Jess and I am a Certified Personal Trainer who lives in SLC, UT with my handsome hubby Andrew and adorable little black cat Pinot. Yup, my cat was named after Pinot Noir- because I love wine. I am a lover of a great cab or sauv blanc, a strong IPA, milk chocolate (not your typical brands), strong coffee, fresh mountain air, yoga, hiking, swimming and above everything else, getting strong. A huge passion of mine is lifting heavy, and empowering others to do so as well. I love working with people and helping shape their perception on training, nutrition and mindset. I currently train clients at a local gym and also coach youth swimmers at a local club USA swim team.
Recently I have been reflecting on women’s perception of the word “strong”. Strength is not only defined by physical ability. It encompasses so much more than that, such as mental power, courage and confidence. My goal is to help each and every woman find that inner strength that lies within themselves. I hope to inspire women about strength training through pictures, videos, and articles. I will also talk about lifestyle, food, fashion, my cat Pinot, and most importantly laugh and have fun along the way. Just don’t take life so seriously.
I would love to hear from you! Please feel free to leave me any comments on the blog posts. If you have any further questions or are in the SLC area, please feel free to email me at firstname.lastname@example.org .