Set Some Goals!

You know how if you write something down, you usually get it done?? Well, eventually.

That's what Fitness Goals will do for you!! Really!  So, take the time and write down what you want to be able to do in 4 weeks, 8 weeks, even a year.  Here are some tips:

Be realistic - you should know your basic ability, start there
Start Small - so you want to climb the rope - start with a 1 minute hang, etc
Practice - To achieve what you want, you have to work at it - so put the time in if you want results
Get Expertise - ask a Pro if you need a starting point, we can help you set yourself up for success

Some ideas - do a pull-up, run a race, climb a rope, lift a certain amount of weight, do 50 push-ups....and oh so many more! 

I would love to hear your goals - you can leave them below and inspire some other readers!!

Need a New Workout??

I am really enjoying these short, super tough workouts.  I burn just as many calories as I do in an hour long class and I can be showered in ready for the day before I would even make it to cool-down in class.

Here's a fun one for you:

Do 4 Rounds of this:

Tabatas

Pull-Ups (if you can't do one, just modify with a chair back or a resistance band).  If you don't have a way to do pull-ups, substitute HEAVY shoulder press - like 30lb DBs

Burpee Deadlifts (Burpee and the end stand into a deadlift with HEAVY weights 30-50DBs)

Press-Ups (a push-up where your chest touches the ground)

Tuck Jumps

A Tabata is an effective form of exercise where you push yourself to the max for 20 seconds and recover for 10 seconds.  Set a GymBoss Timer for 20seconds/10seconds or download a Timer App that has a tabata function.  There are several free available - just search CrossFit timer.  To execute the workout, do 20/10s for each exercise two times through then rest for 1-2minutes. Repeat the entire sequence.  Do this 4 times total.  Each tabata is 4 minutes long, you will work a total of 16 minutes. 

I know right - you are confused...download the timer and you will understand!!

I Work Out...

I really do work out a lot and I know that it can become routine and boring.  I encourage you to try new things...not a runner? try it, swimming? harder than you think, weight-lifting? major cardio work...you get the idea.

Here is one of my favorite quick workouts.  Try it:

50 Jumping Jacks

40 Seconds of a Plank

30 Mountain Climbers

20 Squats

10 Push-Ups

 Repeat this cycle 3-5 times, with a down dog stretch in between each cycle to recover.