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Fat Blasting, Body Sculpting Bodyweight Workout

Killer Bodyweight Workout This workout requires NO weights. The only thing you would need is a pull-up bar (or some bands for pull downs if you can’t do pull ups). Do the following 3 circuits with no rest between exercises. Complete 3 rounds each with no rest before moving to the next circuit. Only rest for a brief rest between circuits for optimal calorie and fat burn.

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LOWER BODY
10 Jump Squats
Burpees
10 Mary Catherines
2 Burpees
10 Squats
Burpees
X 3 ROUNDS

UPPER BODY
10 Push ups
2 4-Count Mountain Climbers (Count: ONE,2, 3, 4, TWO, 2, 3 4)
10 Tricep Dips
2 4-Count Mountain Climbers 
10 Pull Ups or Pull Downs 
2 4-Count Mountain Climbers
X 3 ROUNDS

CORE
10 Squat thrusts
2 Alternating t-plank (ONE Left, ONE Right, TWO Left, TWO Right)
10 Surfers
Alternating t-plank
10 Hop Overs
Alternating t-plank
X 3 ROUNDS

Full-Body Scardio Workout

Strength + Cardio = Scardio!

fullbody workoutWhy do your cardio and strength separately, when you can do them together and burn MORE calories and get FASTER results?! Full body conditioning workouts not only sculpt your body, burn fat and tone muscle but they get you in the best shape – AND they save time!

There are 2 ways to do this workout. For more cardio, do both the upper body and lower body back-to-back and then repeat the both circuits 3 times. For more strength, do each circuit separately, doing upper body for 3 rounds, then doing lower body for 3 rounds (how it’s written below). Either one will burn a ton of calories and tone! Try them both and tell me which one you prefer! :)

TIP: Click on the links to see video instruction.

SET YOUR TIMER: 60 seconds cardio, 30 seconds strength
I use the Gymboss Interval Timer, which lets you set up various training intervals!

60s JUMP ROPE
30s PULL UPS or PULL DOWNS
30s SHOULDER PRESS
30s BICEP CURLS
30s PUSH UPS
X 3 (no rest until all 3 rounds are done)

60s MOUNTAIN CLIMBERS
30s FORWARD LUNGE LEFT (with or without weight)
30s FORWARD LUNGE RIGHT (with or without weight)
30s HAMSTRING CURL (bandsmachine or ball)
30s SQUATS (with or without weight)
X 3  (no rest until all 3 rounds are done)

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30-Minute Full Body Workout

30-min workoutTools Needed:
Dumbbells or Barbell
Kettlebell or Dumbbell
Resistant Band (I use Bodylastics)

Directions:
This workout has 4 couplets. Do each exercise for 40 seconds, then rest for 20 seconds. I use the GymBoss Interval Timer for my workouts. Do each couplet 3 times through before moving to the next couplet. You can rest 60 seconds between couplets.  If you stick to the interval times, you can do the whole workout under 30 minutes.

Click on the exercise to see video instruction. Remember! No REST besides what your interval times gives you and the 60 second break between couplets! Get ready to SWEAT!

Box Jumps 
Thrusters

Jump Rope
Assisted Pull Up (or pull downs)

Diagonal Knee to Elbow
Bicycle Crunch

Kettlebell Swing
Step-back dumbbell lunge

This workout is part of  LiveXFit show, Episode 21, on liveexercise.com, available on Roku and Samsung TV.

 

How to Kill a Bad Habit

Joyce Meyer said, “Every time you feed the flesh, you strengthen it. This is good if you are trying to build a good habit, but detrimental if you are trying to stop a bad habit. The way to “kill the flesh” is to starve it; to stop feeding it.”

feed your fitnessWhat a simple concept: Starve what you want to die, feed what you want to live. In the context Joyce was talking about, she was addressing feeding our physical desires, not necessarily just our stomach. Our body has physical desires. It lusts, it hungers, it wants to sleep, it wants to be lazy. Sometimes it wants to get angry, it wants to cuss, it wants to be get its way and if we LET it get its way, without practicing self control, the flesh will kill you.

So how do we subdue the flesh and grow the things we want to grow in our life? The same way we kill something or grow anything – it depends on how we feed it.

Trust me, if you don’t feed a plant it will die. If you don’t believe me, I’ll show you the plants on my back porch. However, the plants in my yard are thriving. Why? Because my lawn people take really good care of those plants. They feed it fertilizer, they get rid of weeds that may choke out any life, and they give it regular attention.

Our fitness is the same way. It requires attention. The more we feed it, the more it will grow. This means we need to attend to it regular. It also means we need to pull anything out of our life that might choke out our progress. And, it means we need to starve our bad habits (poor eating habits, laziness, business, etc) that will make it more difficult to succeed.

You are in control of your flesh. You decide what lives and what dies.

You are what you think:

“For those who live according to the flesh set their minds on the things of the flesh, (this means you decide what you want your mind should be on, think on those things, meditate on them, focus on them, fix it and keep it there. However, we can think on better things, healthier things, greater things…) “but those who live according to the Spirit set their minds on the things of the Spirit. Romans 8:5

What have you been allowing yourself to set your mind on that doesn’t belong? Decide now to not meditate on those things and replace those thoughts on the things you want to grow in your life. :)

Big Results for Little Effort

Maximum Effort Produced Maximum ResultsWhile 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!

 

31 Days of Motivation: The Impossible Starts with the Possible

Do what you can

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!

31 Days of Motivation: Persistence is Powerful

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

you are a champion

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.

31 Days of Motivation: Beware of Short Cuts

Bring Your Gym Bag, Your Muscles AND Your Brain

2014 victory

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.

mind makeoverHere’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!

  1. 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
  2. Plans are only good intentions unless they immediately degenerate into hard work. Peter Drucker
  3. Perseverance is the hard work you do after you get tired of doing the hard work you already did. Newt Gingrich
  4. Enjoy your sweat because hard work doesn’t guarantee success, but without it you don’t have a chance. Alex Rodriguez
  5. 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
  6. Talent in cheaper than table salt. What separates the talented individual from the successful one is a lot of hard work. Stephen King
  7. 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
  8. For every two minutes of glamour, there are eight hours of hard work. Jessica Savitch
  9. 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
  10. 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
  11. Temporary success can be achieved in spite of lack of other fundamental qualities, but no advancements can be maintained without hard work. William Feather
  12. No great achiever – even those who made it seem easy – ever succeeded without hard work. Jonathan Sacks
  13. Opportunity looks a lot like hard work. Ashton Kutcher
  14. A dream doesn’t become reality through magic; it takes sweat, determination and hard work. Colin Powell

31 Days of Motivation: The Gym is Made for YOU – Right Where You Are!

overweight woman on bikeI’m overwhelmed by the people who could ever judge anyone at a gym. That’s like judging a sinner at church. Just because someone joins a gym (or attends church for that matter), doesn’t mean they know everything there is to know to make the changes they need to make. That’s why they are there (duh!).

People are on a journey. Joining a gym is the first step, not the last step. THEN the journey begins. While I’ve personally never heard anyone make fun of someone who was overweight in a gym, I know it has happened somewhere, and it is a very real fear. Ironically, I probably see more people judging the fit people, like the power lifters, bodybuilders, NPC female athletes, yogis and CrossFitters for their extreme practices – but either way, there is no place for any of it in ANY gym.

HELPIf we compare the gym with the church, I think we all may be able to see things a bit differently. No matter where someone is in life, most people go to church because they know they need help. They know they need to make some changes, and showing up to church once a week is a start. Just because they go, doesn’t mean they change overnight. Even people who go to church still have junk to workout at home. It’s not like everyone who starts going to church immediately stops smoking, cussing, being selfish and making poor choices. No, making those types of improvements takes time. Over time, the people around them should start seeing their efforts to improve, and poor decisions should start shrinking like a dieter’s waistline.

work in progressThe same goes for the gym. People can join a gym and learn a few tips here and there, but it takes time to accept it and apply it. I’ve had members who have been with me for YEARS who have been fed good advice for a long time, but weren’t willing to accept and apply it for a while. Does this make them a hypocrite, since they go to the gym but aren’t living healthy at home? No. It makes them a learner. Some learn the hard way, some learn the easy way – both are learning.

Sadly, people often go to the other extreme, making fun of the people who have applied all the principles and are completely “religious” about their fitness. They too can be an easy target of scrutiny. It’s the Super Member (like the Super Christian) that can be intimidating to be around, or be a turn off, because of their seemingly extreme ways.

 the gymToday, I’d like you to make a pact with yourself to try to put all judgement aside. We don’t know what people are going through personally. We don’t know people’s issues, or reasons for dieting, working out, or competing in fitness events. Sculpting their body may be the ONLY thing in their life they have control of – which may be their only sanity. There are also many reasons someone works out besides their looks. Some people do 2 hours of cardio a day because they have a tremendous amount of stress at home and they need to healthy social escape. The list goes on.

There are others who you may view as people who are “pretending” to do everything right but they haven’t lost a pound. Someone who has been a member of a gym for years and hasn’t dropped a pound is no different than someone who has attended church for years and still continues to sin. We should CELEBRATE they are still coming!! While we may not understand someone’s gym (or church) rituals or quirks, as long as they keep going, they have a chance to be impacted by the people around them. Some people are impacted easily, while others are stubborn and take time. Either way, we have to learn to love them where they are, just as I hope you love me where I am.

Let’s work together to build each other up no matter where we are on our fitness journey. Remember, EVERYONE started as a newbie – everyone! If you are further on your fitness journey, then encourage people around you, teaching them what you have learned – and never, ever, EVER give up on anyone, especially your self!

31 DAYS OF MOTIVATION: I Will Be Proud!

I WILL BEWhat is the opposite of being proud of accomplishment? It’s embarrassment, shame, guilt and frustration from not accomplishing anything. When we aren’t working out and eating right, but know we need to, we not only look awful we feel awful. We are discouraged, full of despair and sometimes we are so overwhelmed by our failure, we can’t even muster the first step in the right direction.

Do you need motivation? Do you need strength? Power ? Encouragement? Hope? Then I challenge you to quit thinking about what is behind us – and even quit focusing on how hard it is today. Instead, think on what lies ahead.

Sure, you may have a long road to go, but the destination is going to be SO worth it. This is what keeps the Pfiesters going. It’s knowing, once you reach your goal, you will not only feel amazing and look better – but you’ll have no more guilt and shame from not doing what you know you need to do. You will be PROUD!

 

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