Recovery Workout

Often when I say a day is a “recovery” day, they think it means easy and worthless.

But recovery doesn’t mean easy and it is ABSOLUTELY NECESSARY! And it doesn’t even mean simply taking the day off.

Recovery can be active!

No recovery workouts may not be the most challenging thing you’ve ever done and no it won’t make you want to pass out and puke, but it may be even more important to your progress than any of your super challenging workouts.

Recovery workouts improve your mobility and stability to help you build a strong base so that you can lift more and work harder during your intense training sessions.

Below is one of our Recovery Workouts to make your body feel better and move better!

Recovery Workout

isometric-workout

WARM UP:
Roll out and stretch.
Here are some of our favorite stretches.

WORKOUT

Do both circuits below.

Set a timer for 5 minutes for the first circuit. Work at 60-75% of your maximum effort.

CIRCUIT #1:
Locomotion – Jog, shuffle, carioca, skip, backpedal, butt kickers, crawl…Move around at a steady, consistent pace.

Then grab some water and move on to Circuit #2.

Complete 3-5 rounds of the circuit below. Hold each pose for 30-45 seconds. Rest as needed between rounds.

CIRCUIT:
Warrior III
Scapular Wall Hold
Handstand Hold
Crescent Pose
Table Top Bridge

COOL DOWN:
Roll out and stretch.
Here are our favorite foam rolling moves…Especially if you have a desk job!

What is your favorite active recovery workout? How do you keep your body mobile and healthy?

SIDE NOTE: We love our barrels! Here are some great exercises you can do with this random awkward piece of equipment!

Monday Motivation – Be Greater Than Your Excuses

Life – It is truly one big excuse.

Something can and will always be getting in the way, making your goals more complicated and difficult to accomplish.

Basically what I’m telling you is there will always be excuses and reasons NOT to do something.

The question then is…How bad do you want it?

Because if you really want it bad enough, nothing will hold you back and you will find a way to accomplish your goals.

If you aren’t dedicated to your goals, any excuse will cause you to fail.

And I’m sure right now a few of you are shaking your head and telling yourself…”But I really don’t have time/money/resources/knowledge…whatever to accomplish my goals and I really REALLY want to.”

Uh sorry…But you are LYING TO YOURSELF and making excuses.

And to some extent all of those excuses are valid. They all are reasons why you can’t accomplish your goals. They are all barriers and hurdles that you have to overcome if you want to succeed.

The point is, if your desire is strong enough, if your plan is good enough, then those excuses are just that – merely hurdles that you can overcome.

Notice that I said DESIRE and PLAN.

Because motivation will only keep you going for so long that you need to create a plan to help keep you on track when the excuses build and you want to stop moving forward.

Wait…So I said if you want it bad enough you won’t give into your goals yet I also said that motivation isn’t enough and that you need to have a PLAN.

YUP!

If you want it bad enough, you will create a PLAN that will not allow excuses to derail your progress.

You will create a meal prep plan that doesn’t allow you to give the excuse that you are too busy or stressed to cook. And you will create a workout program that is convenient and quick that fits your crazy, busy schedule.

You will create a plan that address your excuses instead of using your excuses as a way to get out of doing what you know you truly want to be doing!

Because when you really want something, you PLAN for success!

So what’s your plan for this week? How are you going to be greater than your excuses?

P.S. A huge thanks to everyone that came out to celebrate our Grand Opening on Saturday! Had so much fun! Here are some pictures from the event…

costa-mesa-personal-trainer

The Redefining Strength OFFICIAL Grand Opening!

Felt like a chicken with my head cut off this week running around finalizing everything for the grand opening Saturday…but it will all be worth it!

This coming Saturday, August 16th, Redefining Strength is hosting an official Grand Opening celebration.

turkish get up endurance workout

At 9:30 am on Saturday, we will be hosting a FREE bootcamp. The workout is open to anyone and everyone who wants to come. We will play around with barrels, sleds, pulleys, monkey bars, ropes, rowers and well all the other toys we have!

barrels and endurance work

Then following the workout, at 11 am we will be hosting a small health fair with local Orange County vendors. We have Lorna Jane, My Fit Foods, Sportkini and many other great companies joining us! The event is totally free and open to everyone.

So if you are local to Costa Mesa California, come by on Saturday and have some fun and meet some great people!

Click here for some more information if you are interested in stopping by.

metabolic mondays

Get Comfortable Being Uncomfortable

Most of us do not like trying new things or changing up our routine.

We like things the way they are EVEN if we don’t truly like things the way they are because we are, to some extent, COMFORTABLE.

But if you want to reach your goals, you’ve got to do things you aren’t comfortable with. You’ve got to do things DIFFERENTLY!

You’ve got to be willing to TRULY try new things. You’ve got to stop making excuses as to why you can’t do something or why something doesn’t work when it is really just that you don’t want to change or do things differently.

You don’t want to sacrifice or be uncomfortable. But you’ve got to get comfortable with being uncomfortable and putting yourself outside your comfort zone if you want success.

You’ve got to do things you don’t want to do.

And sometimes you have to make sacrifices. Because getting a different result than you’ve been getting means you have to do things differently – it means CHANGE.

So how do you change when we are so resistant to change? How do you get comfortable being uncomfortable?

You have to take a step in a different direction.

It may be a big step or a small step, but you’ve got to do something you know is good even if you don’t want to.

Sometimes it means jumping in head first and just sucking it up. Other times it means making the smallest, least scary, change first.

In situations where you have lots of support and accountability, it may be easier to jump in head first. If you are going it alone, you may find that any drastic changes create backlash so taking a small step and adjusting to that first works better.

Either way though, you must first recognize that part of the reason it is hard to move forward is because it is uncomfortable.

Once you accept that you will need to be uncomfortable, you can general force yourself to do new things – whether it is a big step or small step forward, it is still a step forward.

And the best part is, when you get over that initial fear and JUST DO IT, new things become way less scary and uncomfortable.

So get comfortable being uncomfortable and take that step forward toward your goals!

Partner Exercises, Workouts, Isometrics and More

Start your week off right with some new workouts, exercises and tips. Check out these posts:

- Three Fun and Challenging Partner Exercises – Sometimes you need a good laugh as much as you need a workout. Try these partner exercises and have some fun as you get your sweat on!

partner exercises

- Build Up Your Endurance Workout – Building endurance doesn’t have to mean running on a treadmill or elliptical for 30 minutes or more. If you get bored with steady-state cardio, but need to improve your endurance, try this circuit workout!

workout

- The Superman Exercise - Often we get very focused on working the front of our core, our abs, because we want a six pack and we ignore our posterior chain. But the Superman exercise is a great way to work our backside and help us prevent and alleviate low back pain! Here’s how to do the move and other variations!

superman exercise

- Circuit Training Workouts – Circuits are workouts where you perform one exercise after another back-to-back. They can help you build strength and burn fat. Check out these great circuit training workouts!

circuit training

- Best Glute Exercises – I LOVE LOVE LOVE butt workouts. I love when my legs are sore and I especially love when my glutes are sore. Here are some of the best glute exercises…And you may be surprised to find that deadlift isn’t one of them. While I LOVE the deadlift, it doesn’t actually activate as many gluteal fibers as the hip thruster does!

best glute exercises

- The Towel Taz – I love cardio exercises you can do anywhere with only very basic equipment. And the Towel Taz is just such a move. It works your entire core and elevates your heart rate. Check out these three basic Towel Taz variations. Grab a big blanket or towel and get moving!

towel taz

- 20 Isometric Exercises - Isometrics are a great recovery tool to help you improve your mobility and stability and prevent injury. Check out these 20 great isometric exercises and stretches to help you move and feel better!

isometric exercises

Have a great week and have some fun!

 

Interval Training – 20/20/20 Workout

Tabata training is a very popular type of interval training these days, but 20 seconds on, 10 seconds off isn’t the only type of interval training you should be doing.

While a work to rest ratio of 2 to 1 is great, you could make that 2 to 1 interval, 40 seconds of work, 20 seconds of rest.

You can also do a 1 to 1 interval of 30 seconds of work, to 30 seconds of rest.

Or a 1 to 2 interval of 20 seconds of work to 40 seconds of rest.

Really the options are endless – it all really depends on what energy system you want to work and what you want to get out of your interval training.

For instance, endurance will require longer work intervals while power will require shorter work intervals with longer intervals of rest.

Whatever you want to accomplish, there is an interval for that.

Below is one of our favorite interval workouts – The 20/20/20 Metabolic Workout!

20/20/20 Metabolic Workout

20-20-20-workout

WARM UP:
Roll out and stretch from head to toe.

WORKOUT:

Complete 5 rounds of each circuit. Rest 1-2 minutes between circuits.

CIRCUIT #1:
20 seconds Burpee Sit Thrus
20 seconds Heavy Bag Carry
20 seconds Rest

CIRCUIT #2:
20 seconds Slam Bag Shouldering
20 seconds Plank Wipers (or a simple plank hold variation like the slam bag one shown above)
20 seconds Rest

CIRCUIT #3:
20 seconds Tsunamis
20 seconds Lateral Shuffle
20 seconds Rest

CIRCUIT #4:
20 seconds Dot Drill
20 seconds Snow Angels
20 seconds Rest

CIRCUIT #5:
20 seconds Rower
20 seconds Dip Hold with Leg Raises
20 seconds Rest

COOL DOWN:
Walk around and let your heart rate come down. Roll out and stretch from head to toe.

Plan to be lazy

I am a very hard worker….But I’m also extremely lazy.

Yup. The two can go hand in hand.

I know myself.

 

I know what I will work hard for and what I’ll be lazy about. Because let’s face it, there are things in our life that we are just too lazy to put forth effort for even if we have a desire to achieve.

And cooking for me is one of those things that I’m super lazy about.

When I get on a roll working at home, I don’t want to stop what I’m doing and cook. Or when I get home at 8 or 9 at night, the last thing I want to have to do is make dinner.

Is it that I don’t have time or even the energy? No.

It’s just that I’m lazy.

And I know I’m going to be lazy.

Anytime I don’t have food just lying around on a busier or longer day, I will be lazy and eat out or munch on snacks that won’t really give me the nutritional balance I need.

So I PLAN for my laziness. I plan so that I can be lazy instead of trying to force myself to not be lazy.

Sort of sounds like the opposite of what you are usually told, right? Aren’t we supposed to change bad habits?

Well yes. But you also have to KNOW YOURSELF.

And I know that I get lazy about cooking on busy days or even simply days when I get in a groove doing work.

Even when I try to change that fact, I find it doesn’t take much for me to fall back into bad habits.

So instead of even risking being lazy, I PLAN AHEAD.

I cook for a number of days when I’m not busy – When I know I’ll have the energy to cook. And that way, I always have food on had even when I’m too lazy to cook.

I even go so far as to chop up vegetables (or at Trader Joe’s even buy their pre-cut organic broccoli) when I cook for the week knowing that I may not eat them if they aren’t already cut.

Yup…Lazy…Super lazy.

But as I said…I KNOW MYSELF.

For me, meal prep is essential. Having food prepared and ready to go that I can throw together makes things so easy that I don’t struggle to stick to my routine.

For me, spending a couple of hours cooking up everything for the week is way more efficient, and allows me to be way lazier, than having to cook a new meal every time I eat.

So if you are lazy like me, instead of trying to force yourself not to be lazy, why not plan for it? Why not cook so that you don’t have to stress about eating well when you are busy or tired?

Making new healthy lifestyle changes EASY to stick to really help you be consistent and achieve results!

MEASURE MEASURE MEASURE

I’ve harped on this before, but it is worth discussing again.

If you don’t measure, you will never know if you are progressing.

Because often we are too close to see results.

You see yourself every day and may overlook the subtle changes that are occurring.

You see the bad workouts where you don’t have any energy and don’t make any progress and therefore you forget the 6 days before where you did lift more or run faster.

You feel yourself still getting so exhausted by that same workout, but you don’t realize that you are actually pushing harder and doing more.

You DON’T see all the good things, all the progress, because you are so caught in the day to day.

That is why you have to take measurements…Not every day or even week, but every few weeks or months.

Those measurements will help show you all the small forward progress you are making each day. Even on days when you don’t feel like things are going right.

And when you take measurements, don’t measure in only one way.

Choose a few different things to measure to show your success. Because even though your scale weight doesn’t budge that doesn’t mean you haven’t lost fat!

For instance, if you want to lose weight, don’t just weigh on the scale and use that as your only measurement. Take circumference measurements as well.

And I even like to set a few performance as well as “habit” goals as well. These goals let you celebrate other successes that LEAD to you achieving your ultimate goal of weight loss.

For instance, if you set a goal to do more pull ups, you will be working out hard to achieve it. And those workouts to help you do more pull ups will also help you lose weight.

So even if you don’t see huge weight loss one measurement period, if you see yourself getting stronger, you know you are doing all the right things.

Same goes for “habit” goals. Habit goals are goals that you set based on simply DOING the right things. If you do the meal prep you set out to do or workout the number of times you plan to, you record it and even celebrate your success.

Because DOING the right things WILL ADD UP.

Plus it lets you know that you are truly following through with your program. (Often we “think” we are doing the right things when actually we aren’t truly sticking to our program. And then we wonder why we aren’t achieving results. These habit goals make sure we are ACTUALLY doing the right things!)

So if you want to succeed and SEE that success, make sure to start measuring!

What To Do When You Don’t Want To Do ANYTHING

There are going to be days when you just don’t care. When you just don’t feel like working out or eating well.

When you are completely stressed out, busy and unmotivated.

The question is, “How do you keep moving forward toward your goals when you just don’t care or have the time?”

Because the thing is, this lack of motivation…life getting in the way…it happens to everyone.

EVERYONE!

The thing that makes the biggest difference is how you handle it.

You can either give in and let the stress and bad mood derail all of your hard work or you can force yourself to push through. And when I say “push through” I don’t always mean going to the gym and getting in an intense hour-long workout.

Sometimes pushing through means picking one thing to focus on OR it means doing just a little of each.

Maybe it means you stick to your clean eating program but just don’t make it to the gym that night.

Or maybe it means doing an unscheduled short workout or even less intense workout because that is all you have the motivation for.

The point is to do something and not just allow excuses to derail your progress.

SOMETHING. Not the best thing or exactly what you planned to do or…Just SOMETHING.

Walk around the block. Eat that healthy dinner but have that cookie you wanted.

Find a balance.

There are going to be days when you are stressed out and life gets in the way. And you can’t control or even plan for them most of the time.

All you can do is take them in stride and make the most of them. Do little things to keep yourself on track.

And those little things may just get you motivated enough so that you do exactly what you are supposed to do.

For example, if you tell yourself you are even just going to stretch out and do a quick little workout, you may find that once you are dressed and moving, you want to do the longer workout you had planned.

Or maybe the 10 minute walk you set out as the compromise, since you didn’t want to do your workout, turns into a 20 or 30 minute walk.

The point is, if you can make yourself do something, that something will keep you on track and even help you find motivation to continue pushing forward.

Anyway, the point is MAKE YOURSELF DO SOMETHING….Because every little something really does add up!

It’s Better Together

You can work toward your goals alone. You can rely only on yourself for motivation.

You CAN go it alone.

BUT the question is why would you want to do that when there are so many amazing people out there to encourage and support you?

A bit ago I wrote about cutting out the crabs from your life – about cutting out the people who don’t support you and try to hold you back.

That post wasn’t about cutting out everyone and going it alone. It was actually about finding a new SUPPORTIVE community.

You should be selective about who you have around you and value the people who lift you up and make you better.

But you SHOULD find people to surround yourself with that will support you.

Because the journey is better together.

When you need advice or feel like you don’t know your next step, it’s nice to have someone to turn to.

When you don’t feel like sticking to your plan or have a rough day and need motivation, it’s nice to have someone to turn to.

When you’ve had setback and hit obstacles, it is nice to have someone to turn to.

Someone to turn to who’s gone through what you’ve gone through.  Someone who understands the difficulties and can help you stay motivated and moving forward. Someone who supports your goals and will try to push you forward.

Someone who wants to share in your highs and your lows and BELIEVES IN YOU AND WHAT YOU ARE DOING.

Find people who support you unconditionally.

And by “unconditionally,” I don’t mean they won’t ever question or push or force you to think. Because unconditional support doesn’t mean they believe everything you do is perfect. It doesn’t mean they don’t tell you when you are being stupid.

Actually unconditional support means they care about you enough to help set you right!

It means they are going to question and challenge. They are going to make you think. But they are doing it to make you better, not to drag you down.

And this unconditional support network can come from anywhere. It can be a group we join, a community on an app we use. It can be a blog, our family, our friends.

It can be online or offline…Heck you can have numerous support groups for different things!

The thing is…It’s better together!

Get the support you deserve to help you move forward with your journey!

Now the question is, who is in your support network? What online/offline communities are you a part of? How has this community helped push you forward?

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