Great Ab Finisher: Hanging Knee Raises. 4 sets 20-30 reps each. This exercise requires upper body and grip strength as well as lower body control and strength. The objective is not to swing your hips to gain momentum or additional repetitions
T:30 - Transformational Motivation Videos
Today is December 1st meaning today is the start of Holiday Party Season. Here are a few tips to help you avoid indulging:
1) Eat a small meal or snack before hand
2) Stay hydrated and full by drinking plenty of WATER
3) Be mindful of your portion sizes.
No one said you can’t enjoy your parties but keep in mind calories can be the gift that keep on giving all year long! Enjoy and be safe!
Happy Thanksgiving to you and your families. Enjoy your day and know that I am grateful for each and every one of you!
We all have chinks in our armour, meaning a soft spot or vulnerability that we don’t want to expose. Some people are strong and can internalize it so everything appears fine and others wear their emotions on their sleeves and you can read them as to what’s going on.
If you know of somebody who doesn’t seem like they’re on their game or appears off from what they normally are, take the time to ask them if they’re OK or if anything is going on that they want to talk about. Chances are they may not want to but they do know that you care and that is important. If they do want to talk, make sure to use those two ears to listen twice and speak once.
What better video to do than giving you a few options that you can easily do in the privacy of your own home: 1) Squats 2) Lunges (Front, Side, Reverse) 3) Split Squat with a Rear Leg Kick Watch for form and posture. Always keep your chest elevated and shoulders back. Drive through your heels and squeeze your glutes at the top of each repetition!
As I was interviewing a prospective client, when the first things they sat there and told me was that they were important which I always believe. What struck me as interesting however was that I couldn’t remember the last time someone said that to me when we were sitting face-to-face.
We are all important and we all matter. The little things that we do for each other and for ourselves all add value. We may not feel comfortable with it but look yourself in the mirror and believe in your heart that you are important!
We all are familiar with stressors, stress and how we cope with them. When you recognize what your stressor is, take a deep breath and take control of the situation. Never let the stress overwhelm you and always stay in the driver seat. You have the ultimate control of your thoughts and actions.
Everyone loves a hot streak and we typically see them throughout sports. Personally, we all have our own hot streaks that we go through whether it’s going to the gym every day, getting up at the same time or eating the same nutritious meals. It’s when our streak comes to an end that we need to be better to ourselves. It’s OK that we hit the snooze or decided to drive past the gym. It is not the end of the world. It’s a misstep. Every great streak starts with one so do your one thing today and build upon it every day after that. Excellence is waiting for you all over again!
Personal growth is so important to our every day lives. If we are not expanding our horizons, we are slowly dying inside and we want to avoid that at all costs. My suggestion is to find a class that you love, read a book that you’ve been dying to read or find a quiet spot to meditate. I guarantee over time you will see your personal
growth go off the charts!
Goals are so important because they keep us focused on getting to the next place in line that we want to be. When we write them down, our subconscious mind begins to work for you towards the success you desire. If you don’t, you are forcing your brain to sift through thousands of daily thoughts and distractions to try and remember what is truly important.
Set goals and hand write them out. If you are unsure about the process, let me know and I will help you.
T:30 Wednesday Edition! Let’s talk about the most powerful anchoring phrase you can imagine… I AM!
Using the words together create a vision that your body and mind listen to which has an immediate chain reaction to your own actions. Use the phrase I AM confident. I AM strong. I AM successful.
You have to believe it to achieve it. I work on this daily because it is important to work on yourself to build positive habits. It may not be easy but the important things never are. Rise to it today, treat yourself well and say I AM AMAZING!!
It’s T:30 the Late Edition of Transformational Motivation! The day isn’t over yet… So be bold, be daring and take a few risks! The great ones always take risks knowing full well that success is right around the corner. That success is waiting for you as well! Look in the mirror and make that change to believe in yourself! Have a great week!
T:30 Friday Edition...Between Two 🎃Pumkins🎃
Let’s replace the work HARD with the word CHALLENGING going forward. You can ask my clients and they will all tell you it’s one of the first things that we do together and often times the end of correcting themselves.
Hard is a negative and self-defeating word while challenging is positive because it signifies that you want to rise up, overcome and meet it.
I challenge you to forever substitute the word challenging for hard going forward! Make it a great day and have a fantastic weekend!
T:30 Wednesday Workout Edition
How strong is your core? Do you feel like you work on it or challenge your stability enough? The world is an unstable environment so why not train your body to be more reactive to it?
Incorporate balance, stability balls, BOSU Balls, planks and anything else that will throw your body a curve. The more muscles you can recruit at any one given time, the better!
No one is 💯% perfect! I don’t expect you to be. All I expect is that you give 💯% of whatever you have in you. That is your absolute best! If you can look into your 👀 in the mirror and tell yourself that there was nothing more you could do, then I applaud you!
What are you going to give your best at today??
It’s T:30, the Friday the 13th edition 👻💀🎃. There is no such thing as good luck or bad luck. Create your own luck by creating the circumstances that you’re in with the people that you want to be surrounded with. Your luck is about to change today!
Hey! It’s T:30 TIME! What is going to be your ONE THING that you need to or want to get done today? Give it the time and focus it deserves which means do it free of distraction. Put your phone on airplane mode, close your office door, tell people you are not to be interrupted unless it’s an absolute emergency.
Let me know below what your ONE THING is and your plan to accomplish it free of distraction.
Good Friday Afternoon! It’s lunchtime! What smart choices will you make today? Let me know! We can always learn a great new idea! My suggestion, try a lettuce wrap. Use some hummus as a base layer and stack it with your favorite protein. It’s light yet dense with nutrients. It’s a win-win in my book!
As always, if I can help you through T:30 or in any other way, please let me know. I’m all ears!
Good morning! It’s T:30 coming at you with a little bit of work out advice. Variety is the spice of life when it comes to your workouts! Doing the same over and over again and expecting different results is the definition of insanity.
Change things up from time to time by switching from machines to dumbbells or incorporate the use of resistance bands or TRX straps. Use stability and BOSU balls for any type of balance in order to challenge your body in a different way than what it used to.
Your body and your mind will thank you for it because you won’t be as bored mentally and your body will have a completely different workout and feel physically.
Have any questions? Just contact me!
T:30 is a :30 second motivational snapshot on how to succeed, food and fitness tips and a great source of pick-me up when you need it most!