It’s time to climb the walls! This workout is all about wearing out the upper body. But before you get started, if you’ve never done wall-ups before, give them a try first! Take a few practice runs and then get ready to WORK! Watch this video demonstration.
30 Wall Ups
Time the whole workout for added intensity!
2nd Conditioning Segment: MODERATE
2 x 10 Step Up & 1-Arm Shoulder Press (R/L)
3 x 15 Dumbbell Rear Delts
I’M STAYING COOL IN CORY VINES
I’m wore my brand new Cory Vines racerback tank yesterday and loved it. It’s super soft, light, extremely breathable and has moisture wicking technology that allows sweat to evaporate quickly. It fit really nicely (somewhat fitted in the chest area, with a nice bit of light stretch), but a little looser through the waist so I’m not suffocating or feeling like every fat roll is showing through. Best yet, it’s not expensive! Get this tank.
How to do this compound workout: This workout uses several different exercises combined together in one fluid (compound) movement. NOTE: Click on the exercises to watch video demonstration of each movement.
Tools: Dumbbell or Kettlebell
Before you pick up your weight, do 5 burpees. Grab the dumbbell and get ready to work! The compound movement starts with a clean (bringing the dumbbell from the floor to the shoulder), then with the weight on the shoulder go down into a squat, return to stand and go right into a 1-arm shoulder press (keeping the dumbbell overhead), then immediately to an overhead step-back lunge (with dumbbell still overhead with active shoulder), return to stand, bring dumbbell down and back to the ground to begin the whole sequence again for the 2nd rep. After 10 full reps are complete, stay standing on that last round and pump out 15 1-Arm shoulder presses. Feeeel the burrrrn!!
This is what it looks like on paper…
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
10 Clean + Squat + Shoulder Press + Overhead Step Back Lunge
15 1-Arm Press
(6 total rounds, 3 on each side)
WORKOUT WITH ME!
This is just ONE segment of our show yesterday on LiveXFit on LiveExercise.com. Here’s a sample of a full show (watch me DIE!). Get a brand new show weekly on LiveExercise, available online, on Roku and on SamsungTV!
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It’s Dinner Time!
When we are in “diet mode”, salads are our first pick for supper. Since we try to minimize carbs, and predominately eat protein, greens and fats at night, salads make a perfect filling (and delicious) dinner. However, you can only eat a traditional Chef salad so much, so I’m always making new creations to entertain our taste buds. This is when I open the fridge up, see what I have and start brainstorming on what I can create based on what ingredients I have on hand.
My Salad Formula
After I see what I have to work with, I first choose my “style”. Then I pick my greens. To help me manage calories, I normally choose one sweet item (like Craisins, apple, pear, mandarin oranges, etc) and one fat (like goat cheese, avocado, nuts or olive oil). Then I add in “freebies”, the extras that don’t have a lot of calories like tomato, onions, cucumbers, seasonings, etc. Lastly, I top it with protein and choose a light dressing to toss everything in.
Last night, I was in the mood for Oriental! So here’s what I whipped together for Steve and I! I have to admit, I couldn’t get enough and was super sad when it was all gone!
2 Cups Shredded Cabbage
2 Cups Finely Chopped Kale
1 Can Low Sugar Mandarin Oranges (chopped up slightly)
1/2 Chopped Sweet Onion
2 Small Grilled Chicken Chopped (I smoked chicken rubbed in Curry & Seasonings)
1/3 Cup Cooked Quinoa
Kraft Asian Toasted Sesame Lite Dressing
1 Teaspoon Sesame Seeds
Almond Accents Sliced Almonds
In a small bowl, combine the cucumber, vinegar and about 1 teaspoon of splenda. Let the cucumber marinade while you mix the salad together. In one large bowl, toss together all the salad ingredients accept for the chicken and almonds. Divide the salad into 2 servings and top with chicken and the cucumber topping, sprinkling the almond accents on top for a nice added low-calorie crunch.
Is Your Salad Making You Fat?
While you may read this title and clearly realize this is not how the world normally works, many people often live life by doing as little as they can get away with – and there is no better example than with fitness.
People typically decide to start with the bare minimum. They may start exercising 2 days a week, to see if they can get results on a minimal investment. Of course, two days a week is enough to improve physical health, but it normally isn’t enough to see major results. Most people want twice the results with half the effort. Then they are let down and they realize they are missing something.
After they realize the bare bones minimum doesn’t work, they may up going to 3 days a week. Then, when that doesn’t work, they add more cardio more workouts.
When someone is working out as much as they can, they finally may get to the point they realize they may need to change how they are spending the rest of their time out of the gym. This is when they may decide to add protein shakes or supplements. They may even be ready to give up some of their bad eating habits.
I’m not suggesting fitness is no fun, and that you are to be miserable or starving to get big results – but, what I am suggesting is not trying to see how much you you can get away with. Instead, see how much you can do right. Sadly, we have the tendency to have the same mentality with our marriages, friendships and jobs too.
Let’s decide to see how much we can do RIGHT this year, instead of how much we can still do wrong and get away with it. Because, I tell you the truth, we rarely will be able to get away with much without consequences anyway. So, instead of adding guilt and shame to your pile of mess ups, just minimize your mess ups from the get go! You are worth the effort, worth the investment, worth the results!
Does someone become an olympic athlete by practicing the most difficult trick? No. A gymnist will start with a forward roll on the ground before they advance to cartwheels, round-offs and flips. They have to do what they CAN do first. Then they advance, onc small challenge at a time.
This is how our workouts are. If someone can’t do a military push up, they start on their knees. They may not even complete the movement in full range, but they do what they can, going deeper and deeper (with better and better form) each time they “practice it”.
If I had a dime for every boot camper, or member, who said they never DREAMED they’d be doing what they are doing now – I’d be filthy stinkin’ RICH! Sadly, many people don’t even begin to try because they don’t see what’s possible. All they see is the impossible.
Be encouraged! Don’t think about all the things you CAN do, just do what you can – and eventually, over time, you will be doing things you never thought possible!!
Happy 2014 everyone!! I hope you enjoyed my 31 Days of Motivation. More motivation to come!
On our LiveXFit show, we don’t just throw exercises together for no reason. Each set of exercises has been well-thought out and has a purpose – and it’s to get you results. If you missed yesterday’s live workout, not only can you go back and watch it at your convenience, you learn from what we do on the show.
For instance, yesterday’s workout consisted of a shoulder circuit of 9 exercises, an ab circuit of 9 exercises and a leg circuit of 9 exercises. Each circuit was made up of 3 triplets. Another words, we did 3 sets of 3 mini circuits to make one big circuit that targeted one muscle group. You could do the whole workout (and we hope you do!!) or you could take pieces of the workout and add them to your own routine.
This triplet (above) is just one of those sets of 3 we used in our abs circuit. As you watch our shows (hopefully not while sitting on the couch eating ice cream lol), take mental notes of what we are doing. If you like combination of exercises we do, FIRST, let us know!! We’d love your feedback (members can comment on the workouts and interact with us online), SECOND, bookmark the workout so you can do it again, or jot down the part you liked so you can do it ‘a la carte’. THIRD, use it alone and beef it up. If we only did it one time through in a line up with other exercises, just repeat that set of exercises for 3-5 times for a great blitz.
To help you build your workout library, I will occasionally pull some of my favorite exercises from some of our shows and share them here and on social media. Hope to see you on LiveExercise – available on LiveExercise.com, on Roku and on SamsungTV.
30 Seconds of Each (0-10 seconds rest in between)
3 Rounds (no rest between rounds)
Nothing in this world can take the place of persistence. Talent will not: nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not: the world is full of educated derelicts. Persistence and determination alone are omnipotent. Calvin Coolidge
TD Jakes once said (in a church service) “there is probably more talent in this audience than is on this stage, but they lack commitment”. I think of all the people I know who could have been pro athletes or music super stars, but are secret hidden talents because they lacked commitment and persistence.
Some of the best champions are not THE best, they are just the ones that refuse to give up – and the same goes with fitness. There are people who are in the gym DAILY and trying to watch what they eat DAILY – and even though they fail, their determination not quit brings them to success eventually. Better yet, they can be MORE successful than the toughest chick in the gym, or the most disciplined competitor, IF they are more consistent and committed.
BE ENCOURAGED!! Persistence trumps one day of strength. Never give up.
Bring Your Gym Bag, Your Muscles AND Your Brain
When I show someone an exercise, I believe it’s important to tell that person what we are working, why that exercise is working that muscle group, and how they can make the most of that particular exercise to get the results they want. Not only will they understand the importance of that exercise, and know how to do it correctly, they will be more motivated to do it when they understand what it will do for them.
Sure, I could easily just point to a machine and have them go through the motions. Shoot, if I did that, they’d HAVE to keep coming back to me for help. Maybe other people consider that good job security. Some trainers have the mentality of, “don’t teach them anything, or they might go off and do it themselves”. But, if I just told people what to do, although it may change their body, it won’t change their mind.
Here’s my philosophy. People need a mind make-over. People need more than guidance, they need education. They need to make better decisions when no one is around to tell them what to do. The more a trainer empowers people with knowledge, the more lives they can change. The more success stories, the better their reputation will be – that THEY were the one that helped so many people reach their goals.
Sadly, some people just don’t want to learn. Often times people resort to short cuts or programs that tell you what to do because they don’t want to think for themselves. While joining a program that directs you is a good thing, beware of spending hours being told what to do without learning anything. Don’t be afraid to think, to try to understand, to invest time and energy in learning.
We are supposed to LEARN from our hard work. Dedication and discipline is supposed to challenge us, grow us and teach us how to persevere and overcome obstacles. Don’t look for short cuts, look for the right path – no matter how long or hard it looks. The right path is where you will learn the most, and you’ll learn how to stay on track once you get there!
Don’t look for shortcuts, sometimes the hardest routes teach us the most!
14 Quotes to Motivate You to Work Hard in ’14!
- The reason a lot of people do not recognize opportunity is because it usually goes around wearing overalls looking like hard work. Thomas A. Edison
- Plans are only good intentions unless they immediately degenerate into hard work. Peter Drucker
- Perseverance is the hard work you do after you get tired of doing the hard work you already did. Newt Gingrich
- Enjoy your sweat because hard work doesn’t guarantee success, but without it you don’t have a chance. Alex Rodriguez
- Hard work spotlights the character of people: some turn up their sleeves, some turn up their noses, and some don’t turn up at all. Sam Ewing
- Talent in cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work. Stephen King
- Young people are threatened… by the evil use of advertising techniques that stimulate the natural inclination to avoid hard work by promising the immediate satisfaction of every desire. Pope John Paul II
- For every two minutes of glamour, there are eight hours of hard work. Jessica Savitch
- All the problems of the world could be settled easily if men were only willing to think. The trouble is that men very often resort to all sorts of devices in order not to think, because thinking is such hard work. Thomas J. Watson
- You can’t get there by bus, only by hard work and risk and by not quite knowing what you’re doing. What you’ll discover will be wonderful. What you’ll discover will be yourself. Alan Alda
- Temporary success can be achieved in spite of lack of other fundamental qualities, but no advancements can be maintained without hard work. William Feather
- No great achiever – even those who made it seem easy – ever succeeded without hard work. Jonathan Sacks
- Opportunity looks a lot like hard work. Ashton Kutcher
- A dream doesn’t become reality through magic; it takes sweat, determination and hard work. Colin Powell
Something I heard once that stuck with me was when my sister said “I never realized how bad unhealthy felt until I discovered how good it felt to be healthy”. This is something I had never thought of at the time, and her insight opened my eyes. She wasn’t talking about feeling good because she looked good, she was talking about feeling even after only a couple of weeks of eating healthy. She basically immediately started having more energy and feeling as healthy as she was eating – way before the weight started coming off.
Not only does unhealthy food not fuel you properly but it weighs you down – literally. Overweight bodies are tired from the weight alone. Then couple that with being tired from the lack of energy from eating foods that lack nutrition, and you’ve got one tired, sluggish, heavy, unmotivated person. Yet, as soon as you start eating healthy, you immediately start benefiting from the nutrients you are putting into your body. People go from having no energy at all, to having TONS of energy when they begin to FUEL their body instead of just feed it.
Nowadays, when I have a period of time where I’ve been cheating or eating poorly (like over the holidays), I truly crave healthy eating because of how it makes me feel. I miss the way my body feels on a higher quality foods.
I challenge you to not just think of healthy eating as “dieting”, but choosing foods that will energize you, and give you the fuel you need to feel your absolute best! You’ll be SO surprised of the difference good fuel makes!!
Hale the Kale Salad
Thank you Offerdahl’s for the inspiration! Loving this salad!!!!
1/4 cup cooked quinoa (I cooked with a splash of lemon juice, salt & garlic powder)
2 cups chopped kale
4oz diced chicken breast
1 heaping tablespoon of chick peas
1 tablespoon chopped sweet onion
1/2 tablespoon low-sugar Craisins
1/2 tablespoon goat cheese crumbles
Squirt of lemon
1 tablespoon Honey Roasted Almond Accents
Honey Lime or Lemon Vinaigrette
Light Honey Dijon dressing (I used Publix brand, but I also make my own)
Toss all the ingredients together with the dressing and top with the roasted almond slices. YUM!!
CLICK HERE for 10 delicious Kale Recipes!!