DAY 10! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 30 sec/side Loop Band Clock Taps
30 sec Loop Band Hammer Curls + 30 sec Loop Band Bicep Curls
10/side SLOW Russian Twist
30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses
30 sec/side Side Plank with Adductor Hold
10/side Lateral Lunges (plyometric version)
10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Place the loop band just above your knees. To get the most out of this one…try to keep tension on the band at all times. 🔥 Also, by bending your balancing/posting leg and bending forward at the hip ever so slightly, you will get better glute engagement. The glute medius will feel the love! 🥰
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Congratulations on the completion of 10 consecutive active summer days! 😃🎉 🙌
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas #glutes #gluteexercises #glutesonfire
DAY 9! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 30 sec Loop Band Hammer Curls + 30 sec Loop Band Bicep Curls
10/side SLOW Russian Twist
30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses
30 sec/side Side Plank with Adductor Hold
10/side Lateral Lunges (plyometric version)
10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Egad! 🤢
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Lifting heavier weights is indeed fun…but more time under tension and isolation of the muscle group we want to work can be just as effective (sometimes more so, if technique isn’t perfect) with heavier weight. This is an example of time under tension and isolation.
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Place the loop band halfway between your elbow and wrist.
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Keep your shoulder blades squeezed together to avoid internal rotation of your shoulders.
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Push your forearms out laterally against the band while you simultaneously execute your hammer curls (palms face each other) and bicep curls (palms face up). Pause on each contraction to really squeeze the juice out of your oranges! 🍊 🍊
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #biceps #armexercise #hammercurls #fitnessformentalhealth #workoutideas
DAY 8! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 10/side SLOW Russian Twist
30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses
30 sec/side Side Plank with Adductor Hold
10/side Lateral Lunges (plyometric version)
10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Try to keep your torso as straight as you can on this one (maintain a neutral spine). I think about pushing my chest out slightly (without arching my low back) when doing this.
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Slowly rotate to one side, pause for 2 seconds, then rotate to the other side. The pausing will light up your obliques, requiring no additional weight, so you can complete these anywhere, with zero equipment.
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas #abs #russiantwist
DAY 7! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 30 sec Loop Band Lateral Pules + 30 sec Loop Band Rear Delt Pulses
30 sec/side Side Plank with Adductor Hold
10/side Lateral Lunges (plyometric version)
10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Place the band halfway between your elbow and wrist for both exercises.
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Keep your shoulder blades slightly squeezed together to prevent your shoulders from internally rotating.
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Maintain tension on the loop band the entire time for maximum benefit. To do this…pulse outward but do not let the band lose tension as you pulse back in. The movement in both exercises is very small…just enough to give the lateral and rear delts a little kiss of love with each contraction..🔥🔥💕
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
DAY 6! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 30 sec/side Side Plank with Adductor Hold
10/side Lateral Lunges (plyometric version)
10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Oh my word. This is HARD. 🔥 😳
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Keep your balancing elbow underneath your shoulder and push down into the floor to engage your lats on that bottom side. This helps reduce collapsing into the shoulder, and prevents injury.
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Push down with your balancing foot and feel the insanity of tension in your adductors. It’s hard to think about anything else! In fact…if you have any worries or stress…do THIS exercise and all will be forgotten!
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Try as best as you can to keep your hips stacked on top of one another (vs rotating forward or backward). You body will want to take the “easy” way out by tipping backward…don’t let it!
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
DAY 5! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 10/side Lateral Lunges (plyometric version)
10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Be sure to lower down using your legs, not your back. You will need to fold forward in order to touch the floor, but remember this is a leg exercise (careful with your low back). With every lunge one leg will be bent at 90 degrees and the other will be straight out to the side. Try to keep both feet facing forward (parallel) to help include the adductors into this delightful exercise!
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
DAY 4! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 10/side Loop Band Tricep Extensions
10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Ouch! For such a small movement, this burns! 🔥
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Keep your shoulder blades slightly squeezed together, stand tall, and be sure your shoulders do not roll forward (avoid internal rotation).
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Fully extend your arm and pause until you feel the triceps squeeze. This is where the magic happens! Those lemons need to be tight to get juiced! 🍋 🙌
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
DAY 3! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 10/side Single Leg Squat to Bench with Hop
10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Start seated on a sturdy bench or chair and try to maintain a 90 degree angle at your knee. The closer your foot comes in toward the bench, the easier this exercise becomes.
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Speed is not what we are after here. Maintaining balance during the hop is the key to this exercise so we can utilize the glutes meds for stabilization. This is a toughie! Take your time! 😅 🔥
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
DAY 2! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge
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Complete 2 sets of the following:
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NEW: 10 Frog push-ups
10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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This is more of a shoulder exercise than a chest exercise. By diving through (forward/past) your hands you will engage the anterior shoulders a GREAT deal!! The chest and triceps still play a roll, but it’s the shoulders we are after on this one.
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
DAY 1! ☀️ 🏋️♀️
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The 10 Days of Summer Fitness Challenge!
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Complete 2 sets of the following:
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10/side Bulgarian Split Squats with Lateral Rotation
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Key Points:
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Tap the lateral aspect of your balancing heel on each repetition with your opposing hand. If this feels a little too deep, or your balance is thrown off too much, strive for the lateral aspect of your calf as an alternative.
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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#fitnesschallenge #yegfit #yegpersonaltraining #deidcation #consistency #summerfitness #sunsoutgunsout #holidayworkout #workoutanywhere #campgroundworkout #parkworkout #outdoorfitness #fitlife #fitnessmotivation #fitbod #keepgoing #yeglife #mentaltoughness #fitnessformentalhealth #workoutideas
Be Free 💕
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10 years of African adventures condensed into 212 pages. 🥰
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Thank you @rm_books
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Thank you @lonelyplanet for inspiring me at a young age to explore the world.
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Thank you @ianwright555 for making the world seem accessible, and less intimidating. 🙏 ☺️
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Be Free: Mountains, Mishaps, and Miracles @amazon @indigo @audreysbooks
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#rmb #canadianauthor #yegauthors #adventuretravel #trekkingafrica #livelife #lonelyplanet #globetrekker #globetrekkers #doyou #befree #travelphotos #travelbooks #adventurebooks #solotraveler #solowomentravel #hike #travel #getoutside #acaciafitness
A fitness journey will have ups and downs.
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.Personal bests
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.Injuries
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.Races won
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.Races lost
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.Highly motivated
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.Going through the motions
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.Strong body
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.Tired body
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.Feeling inspired
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.Feeling defeated
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.In the zone
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.Bored
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.Dialed in
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.Disorganized
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No matter the circumstance…keep going. It may not be perfect, or even pretty…but the motivation and wins will come back! Have patience, be kind to yourself, but never stop. Every rep, set, and workout matters! 👍👍
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Be free and enjoy the grind! 💕
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#yeg #yeglife #fitness #fitnessphilosophy #fitlife #fitfam #fitover40 #grind #keepgoing #fitnessmotivation #beyourbestyou #yegpersonaltrainer #befree #weighttraining #fitnessideas #fitnessvideo #igfitness #igfitnessvideos #positivity #livelife #enjoyit #lifeisshortenjoyit #fitfam
Hey there!
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Here is a little exercise to test your balance. It’s simple…but gives us some great feedback.
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Just like strength, cardiovascular fitness, and mobility…if you don’t use it, you lose it. Balance is no different!
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Incorporating balance training into your workouts or even better…your day to day living, will have huge returns.
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A few ideas: Stand on one foot when you brush your teeth. Put your socks and shoes on without sitting down. Stand on one foot while you wait in line somewhere. The more you practice it, the better you will get.
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And always…be free, and enjoy the grind!
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#fitfam #balance #balancetraining #naturalmovement #fitatanyage #healthy #fitnessmotivation #trythjs #balancechallenge #balancedaily #consistency #dedication #agewell #stayfit #staystrong
One of the best ways to build confidence is to try new things, and conquer them. 🙌
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😂 No, I’m not there yet with handstanding 🤷♀️…but I’m getting better, slowly. Progress IS progress.👍👍
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There will be many days you struggle, and maybe even question “why am I doing this?” But one day, with time and consistency, you’ll look back and realize you’ve made gains, learned a few lessons, and are better for it.
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If I’ve learned anything through fitness it’s that consistency is the key to success, and a lot of happiness. But in order to be consistent, you have to trust the process, appreciate the grind, be patient, and keep going day after day knowing that quitting won’t improve anything.
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Celebrate the small wins…no matter how small! Make the process as easy and achievable as possible…and never break that promise to yourself. If you commit to it-do it!
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And then, one day…you’ll complete what you set out to do: lose the weight, write the book, conquer the push-ups, pass the exam, run the distance, finish the course, handstand…
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In the meantime…be free, and enjoy the grind💕😄
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#yeg #fitfam #handstanding #workinprogress #invert #handstand #consistency #fitnessmotivation #fitnessmotivation #dedication #grind #positivevibes #havefun #keepgoing #fitness #fitover40 #trynewthings #confidence #strong #befree
Hi! 😊☀️
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A quick stop into the gram to share this abdominal delight. 🔥
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I discovered this exercise reading Randy Couture’s book “Xtreme Training: The Fighter’s Ultimate Fitness Manual”
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Probably not something you’d think I’d pick off a shelf…but I read anything and everything I can get my hands on that’s fitness related.
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You can always learn something new, no matter how long you’ve been at this training business!
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Have a great day! Keep the hips as steady as you can if you add this one to your repertoire, fyi. 😉 It’s harder than it looks! 😈
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#yeg #randycouture #mma #fitfam #coreexercises #abs #absworkout #yegpersonaltrainer #fittips #fitnessideas #exerciseideas #abexerciseideas #fitnessmotivation #fitover40 #grind #consistency #ufc #xtremefitness
Happy Saturday! ☀️
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The Scott Press is a true delight for the delts. They are SO delightful I often call them “sunshines” because the movement pattern makes me think of a sunrise. 🥰
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Note: Do your very best to keep the traps down and a little less out of play so the delts get most of the love here. It’s not always easy…so use lighter weight if necessary. I’m borderline in this video as it was my 4th set. I can see those traps wanting to creep up! 🤨
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Have a great weekend! Enjoy the sunshine!
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#yeg #fitfam #scottpress #delts #bouldershoulders #armexercises #deltoides #deltoidworkout #lateraldelts #weighttraining #lifting #fitnessmotivation #fitnessideas #fitnessknowledge #fitnesstips
DAY 12! 🎄
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Today’s New Exercise: complete one set of a 1 minute reverse plank
.2 sets of a 20 second isometric lateral raise
.2 sets of 3/3/3 Push-ups (3 standard push-ups, 3 Tricep push-ups, then 3 pike push-ups)
.1 set of a 40 sec Z-window and press
. 1 set of a 50 sec wall-sit with spin the wheel
.1 set of 6/side pendulum lunges (one lunge forward, then back equals one rep)
.1 set of 7/7/7 Biceps (7 standard curls, 7 hammer curls, 7 drag curls)
.1 set of 80 seconds of Alternating Bench Press
.2 sets of 15/side Weighted Poliquin Step-Ups
.2 sets of 10/side elevated, single leg glute bridges plus
.2 sets of 11 press outs while in an isometric deep squat 🔥
.2 sets of 12 reps of a pullover/glute bridge combo
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Key Points:
.Keep your shoulders down, squeeze your triceps, legs, and glutes.
.Open up your chest and shoulders as much as you can and simply breathe.
.Relax the neck by gently moving your head side to side.
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And that is a wrap! Workout COMPLETE!
Great job to all of you that participated, and kept at it. Have a lovely holiday! 🎄💕
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#yeg #yegpersonaltrainer #fitfam #fitness #triceps #tricepsexercise #reverseplank #upperbodystrength #isometric #fitnessmotivation #fitnesschallenge #igfitness #igfitfam #fitover40 #hardwork #consistency
DAY 11! 🎄
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Today’s New Exercise: complete 2 sets of a 20 second isometric lateral raise
.2 sets of 3/3/3 Push-ups (3 standard push-ups, 3 Tricep push-ups, then 3 pike push-ups)
.1 set of a 40 sec Z-window and press
. 1 set of a 50 sec wall-sit with spin the wheel
.1 set of 6/side pendulum lunges (one lunge forward, then back equals one rep)
.1 set of 7/7/7 Biceps (7 standard curls, 7 hammer curls, 7 drag curls)
.1 set of 80 seconds of Alternating Bench Press
.2 sets of 15/side Weighted Poliquin Step-Ups
.2 sets of 10/side elevated, single leg glute bridges plus
.2 sets of 11 press outs while in an isometric deep squat 🔥
.2 sets of 12 reps of a pullover/glute bridge combo
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Key Points:
.Stay strong my friends!
.Keep those shoulder blades pushed down your back to alleviate the traps from doing all the work.
.And breathe!
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Tomorrow I will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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Have a great day everybody! 💪 💕
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#yeg #shoulders #coconuts #lateralraise #lateralraises #lateraldelts #shoulderburn #isometric #fitnesschalenge #fitfam #consistency #decemberfitnesschallenge #fit #keepgoing #onemoreday
DAY 10! 🎄
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Today’s New Exercise: complete 2 sets of 3/3/3 Push-ups (3 standard push-ups, 3 Tricep push-ups, then 3 pike push-ups)
.1 set of a 40 sec Z-window and press
. 1 set of a 50 sec wall-sit with spin the wheel
.1 set of 6/side pendulum lunges (one lunge forward, then back equals one rep)
.1 set of 7/7/7 Biceps (7 standard curls, 7 hammer curls, 7 drag curls)
.1 set of 80 seconds of Alternating Bench Press
.2 sets of 15/side Weighted Poliquin Step-Ups
.2 sets of 10/side elevated, single leg glute bridges plus
.2 sets of 11 press outs while in an isometric deep squat 🔥
.2 sets of 12 reps of a pullover/glute bridge combo
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Tomorrow we will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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Have a great day everybody! 💪 💕
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#triceps #pecs #pushups #pushupvariety #pushupchallenge #chestandtriceps #upperbodystrength #yeg #yeglifestyle #fitnessmotivation #consistency #dedication
DAY 9! 🎄
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Today’s New Exercise: complete 1 set of a 40 sec Z-window and press
. 1 set of a 50 sec wall-sit with spin the wheel
.1 set of 6/side pendulum lunges (one lunge forward, then back equals one rep)
.1 set of 7/7/7 Biceps (7 standard curls, 7 hammer curls, 7 drag curls)
.1 set of 80 seconds of Alternating Bench Press
.2 sets of 15/side Weighted Poliquin Step-Ups
.2 sets of 10/side elevated, single leg glute bridges plus
.2 sets of 11 press outs while in an isometric deep squat 🔥
.2 sets of 12 reps of a pullover/glute bridge combo
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Key Points:
.Be sure to sit as upright as possible (do not let your back hunch forward). If your flexibility does not allow an upright back position, bend your knees and bring your feet a little closer to your body.
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Tomorrow I will add on another exercise, building the duration and intensity of the work every day. 😅👍👍
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Have a great day everybody! 💪 💕
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#fitfam #yeglife #yegfit #personaltrainer #edmontonliving #fitnesstips #fitover40 #fitnesschallenge #tuesdaymotivation #fittips #weightlifting #zpress #shoulders #shoulderworkout #shoulderpress
