Tuesday, November 22, 2016

Full Body 9 - Let's SMASH This together!

Oh you guys, it was a loonnnnngggg weekend up here in the Great White North. It took over 4 hours of forever to get groceries and run errands on Friday (when you're in the country, you do a once-per-week trip to get everything and hope you got everything on your list, otherwise it just isn't worth going on a 30-minute drive each way for a bottle of protein powder or package of tofu), our cars serviced on Saturday to get ready for the snowstorm on Sunday (thank you again to my Daddoo the amazing mechanic and all-around good guy), Puppy obedience on Sunday morning, my dad's birthday on Sunday afternoon (driving through the snow storm), then a total white out snow day yesterday, complete with lots of shovelling. I was exhausted and needed a break, so I did some stretching and chilled yesterday (aside from shovelling).

But this morning I woke up and knew that, although I would LOVE to stay in bed and do SFA, I HAD to work out. Why? Because an object in motion tends to stay in motion, and an object at rest tends to stay at rest and get a huge (or, well, bigger, anyway) ass, flabby muscles, and not fit into her their pants! So I pushed myself. Even though I was tired and my back was sore, I filmed 2 videos today and worked out for me. 

This is what consistency and dedication to yourself is all about. 

Motivation can only get you so far (sorry "Pinterest Fitspo" board devotees), and after that it is up to you to push yourself, every day. Motivation is great, don't get me wrong. If it gets you to start your journey, that is amazing, but after a few days, maybe weeks (or months if those pictures are REALLY good), you'll start to slack off if you aren't dedicated, disciplined and consistent. Even when you're tired, sore, sick, busy, stressed, etc., you NEED to push yourself to achieve your health and fitness goals. How to do that will depend on the circumstances, your goals, etc., but there is always a way.

As I posted on the Facebook page this morning (oh, you're not following on Facebook? You probably should ;) Follow here: HealthGirlCanada), there is ALWAYS a way to help you get to your goals. If you think you're stuck, you can find ways to work around your challenges.

Crunched on time? Here's a workout you can smash out in 20 minutes. If you're crunched for time, do half now, half later on tonight :)

You'll need some weights and a ball to do this one. Have fun!

Full Body 9 - Let's SMASH This Together!

Your warm up: https://www.youtube.com/watch?v=GQFwm41RGVc

Here's the breakdown:
2 Rounds, 10 exercises, 10 seconds rest, 50 seconds work
1. Alternating Side Lunges with Alternating Front and Lateral Raises
2. Alternating Reverse Lunges with Twist
3. Squat with Alternating Front Kick
4. Hammer Curls to Shoulder Press
5. Alternating Chest Flyes to Skull Crushers
6. Alternating Chest Press to Reverse Ab Leg Raises
7. Back Extension to Reverse Flyes
8. Clean and Presses
9. Alternating Single Leg Deadlift with Bent Row
10. Toe Touch Abs

Beginners, do this once, intermediates can do this twice, advanced/athletes can do this 3 times, perhaps with cardio. Give yourself 2-5 minutes after each video to grab some water.

Your cool down: https://www.youtube.com/watch?v=EpFUi5ckE7M

How did you like it? Was it challenging enough? Let me know :)

See you tomorrow!
Meg
Health Girl

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