Lil new 🍑 circuit, BIG ‘ol burn. _ I’ve given this one to a few clients recently and it’s seriously no joke. _ 1A. Mini band hip thrust with weight (DB, BB, Sandbag, bands) x 10 _ 1B. Mini band bodyweight hip thrust x 20 _ 1C. Mini band ISO hip thrust abductions x30 _ Go immediately from 1A-1C without rest. Rest minimally between rounds and repeat for as many rounds as you dare 🔥 (I did 3)
Higher isn’t necessarily better when it comes to side planks. Be careful of mistaking keeping your hips “up” with jacking your shit up 🙃 _ Top photo: my hips are up too high and I’m not really getting the side plank benefits I’m after. _ Bottom photo: ahhh much better. I’m creating more of a straight line/ neutral position with my spine. (And, in turn, actually working on core stability).
Playground workouts are baaaaack 😎 _ 1A. BGSS 3-4x8-10/side 1B. 1 arm swing row 3-4x8-10/arm _ 2A. 1.5 push-ups 3-4x6-8 2B. Pull-ups 3-4x AMAP _ 3A. Feet elevated Glute bridge 3-4x10 3B. Lateral step downs 3-4x10/side _ 4. Monkey bars x until you get tired of doing them 🤣
Strength = things feel shitty but look speedy 🤷🏻♀️ sets of 5 with 75%ish (215) #thatsathingright
Tuesday how-to: warmup for some skwats _ There are a million ways to warmup for a squat day (or any type of workout day, of course). Here’s one. _ 1. True hip flexor stretch x 30 seconds each side 2. Adductor rock back to hip swing x10/side 3. Single leg hip extension x 10/leg 4. Lateral bear crawl x6/way 5. Reverse lunge w/open book x3/side 6. Squat to stand with overhead reach x3-5 7. Prisoner squat jump x 5-10
Spring 2018: Stopped drinking coffee past 3pm. Started falling for this guy. Game changers.
Shirt comes off, weight goes on. #science. Playing with 12.5 and 15lbs 🤗
Instructions for this week 👊🏻 _ “How do we separate what we could do and what we should do? And here’s an alarming thought. It’s not just peer pressure, it seems to be coming from within. Why are we should-ing all over ourselves?” - Sex and the City
#blrsweatsessions for ya (with a demo from me and my client, Grace!) _ Grab a lighter than you think you should use med ball and get to moving for rounds (3-5) or time (10-15 minutes) _ 1A. Walking lunges x 1 length 1B. Ball taps x10/leg 1C. Chest pass (use the floor if you don’t have a partner) x5
This week’s things I’m digging on (but really I’ve been following both of these for a longggg time) that you’ll dig too: _ Man Repeller - for the articles on everything but fashion 😉 I check this (and Cup of Jo, that I mentioned last week) daily and it never disappoints. _ @elisejoy for her goal setting, business oriented, creative thinking, craft doing self. Plus parenting musings, book recommendations and an actionable, entrepreneurial, GSD attitude but in a real world applicable way. She’s my favorite non-fitness related person to follow. The photos! The color! The handcrafted clothes! I mean.... 😍
The fallacy: Fitness/calorie trackers (fitbits, Jawbones, Misfits, and/or your bike, treadmill or elliptical) are good ways to gauge how many calories you are burning and are helpful in determining how much food you should or shouldnt be eating to lose weight. _ The truth: Your [insert the fitness tracker you wear] is lying to you. _ Objective measurements can absolutely help you in becoming more aware of how much you are, or aren't moving, this is true. Taking daily steps into account is a great thing to be keeping track of and is probably *somewhat* accurate. For the record, I'm a big fan of pedometers & step counters. _ But what I'm NOT a fan of, and what is NOT accurate is your tracker telling you the amount of calories you've supposedly burned. Or your treadmill alerting you that you're in the FAT BURNING ZONE. _ All of these caloric equations are based off of correlational data making the numbers you see pop up on the screen wildly inaccurate. This is especially the case for any sort of treadmill/bike/elliptical handle monitors and any trackers worn around the wrist. Yes, even ones with heart rate monitors. _ There are too many individual variables to consider. _ Tech calorie counters also encourage the idea of being able to offset your food intake with additional exercise. I.e: My Fitbit says I burned an 2000+ calories, so I can eat extra today. or, After that workout I really earned this extra meal/higher calories, etc. _ You should NOT be basing your daily calories, or splurges off of these numbers. It's a quick way to overestimate your caloric expenditure and, overshoot your caloric intake (if that's something you're trying to focus on). _ Determining your daily calories is already a trial and error process, it's not an exact science. And adding in more incorrect “science” will only make the process that much harder. #fridayfitspofallacy
I call this: progression of a handprint. _ 😂 _ Haven’t pulled from the floor in over a month... time to ease back into things and play around with 80% (240)