Emotionally strong posts abound online right now, lots of 2014 recaps and lots of 2015 resolutions!! It’s fun to see!
It’s also a bit overwhelming as I try to figure out my goals for the upcomming year. Much of what I had envisioned for 2014 turned out quite differently than expected.
July 2nd I wrote my last “goals list”
One thing I do know is that I won’t be “hosting” a new year transformation contest this year, instead I figured we’d Piggy back on the BodyBuilding.com Transformation contest, more info here…
I had a solid yet tough day of accomplishing stuff yesterday…
Did insurance elections
Paid some bills
canceled some recurring expenses
posted some items for “work”
got a few packages sent and a few more ready to roll
on the workout front, did 20+ mins on the bike in morning; Chest/Tricep/Abs and some bicep lifting plus 3.1 miles of intervals on treadmill
Warm up bike
push ups- 3 sets of 10 on handles with pigeon toe booty pops for about 20 of them
Bicep curls with 25#Db’s
Knee ups on Bench 2sets of 20
30#’s x10 x2sets
15 reps x 2 sets
2 sets of 7
Bicep curls with barbell
Ran treadmill: 9mph intervals with 7mph recovery, finished 3.1 miles total in 23.45
Today Legs are on tap, but that’s later…first I’m going finishing some VERY IMPORTANT WORK (six to sexy prizes announcement), then going tanning and getting some FOOD!
2 days of 2014 left, are you going to finish strong??
Check out today’s suggested workout- The WRAP: http://youtu.be/3wm0-KVsKhA
Repeat this circuit 4 times
1) W- Wiggle It- Stand with legs slightly further than shoulder width apart. shift weight from one side to the other lifting right hip and bending knees of left leg to do so and switch back and forth giving a “wiggle” type dancing motions.
2) R- Running Ups- Stand holding a bar or back of chair infront of you. Bring knee up to chest (like running) and then extending foot back behind you about 1.5 to 2 feet with a “bounce” between. Do 15 on each leg then switch.
3) A- Adductions- Lay on your back with feet up in the air and butt propped up with hands. Made a V with legs being sure to get it as wide as possible and then close V and repeat. SLOW and controlled for 10 reps. You can vary foot position to emphasize certain muscles.
4) P- Pilate UPS- Stand with toes out like a ballerina, squat down low with knees out to side then extend all the way up onto toes with arms above you. Repeat 5 times.
EXTRA Fitness Focus~ Lactic Acid.
Our focus for this week is LACTIC ACID
Here’s a little video “Vlog” I recorded talking more about lactic acid training http://www.youtube.com/watch?v=ohIuXa3DoQ0…
The Key to your Motivation is to Encourage others!