Fall Goal

FALL GOALHi friends! What are your fitness goals this fall?

I have decided that my body has been screaming for some yoga and for something new! I have decided to try 30 workouts at home from last week through Thanksgiving-roughly 60 days…..

When I decide on something, make it know, write it down and keep track of it my chances of achieving it go way up! I take pride in meeting my goals as I am sure you all do too.  If you are not a goal setting person I strongly suggest you start! Make a list, write it on your calendar, schedule an appointment on your phone to do your workouts. Make it happen and make it enjoyable!

Make them realistic. When I did mine I knew I wasn’t going to do it everyday so I didn’t make it 30 in 30 days, I gave myself longer because that is what is more likely to happen. I chose yoga/Pilates because I need more calm in my life, I wanted to focus on my core and needed a change from running and lifting. I will still run and lift but now I will add in a focus of yoga and Pilates equally.

I was craving the mind/body connection so this is the perfect goal for me right now. It is what I need now. What do you need right now? I have taken hot yoga classes that are over an hour and leave my body feeling demolished. I have run long distances and lifted heavy weights but what I haven’t done is slow focused attention to my powerhouse and my breathing.

I have DVDs and even old VHS videos of yoga and Pilates workouts-I am talking Denise Austin and Rodney Yee, two of my favorites! I have 3 workouts in so far and I keep track with a little circled number on our calendar in our kitchen. Only I know what they mean. In total I have 5 different workouts that I will cycle through to get to my 30 and my hope is actually that I keep it going because I feel so good. This cost me no money and I don’t have to leave the house. Look around what do you have at home that you can use?

I do them at home in the living room alone or while Max plays Legos and trust me, he is watching, he signals me to namaste and Mountain pose and shows me his Tree pose too. These videos are 20 to 30 min each so it doesn’t take a ton of time out of my day and I always feel so amazing after doing them. I am not fatigued or sore. I am simply refreshed and open minded. I am able to be more patient and calm for the remainder of the day.

I am thrilled about my fall goal. Now, what is yours…..???

Wishing you mind/body health and calmness this fall!

xo-A

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Full body Dumbbells Workout

dumbbells workout

 

Dumbbells Workout!

Chest press-15 reps lying down

Chest flyes-15 reps lying down

Bicep curls-hammer, front AND reverse curls-10 of each

Triceps kickbacks-15 each arm

Deadlifts-15 reps

Rows-15 reps

Kneeling one arm shoulder fly-15 each arm

Shoulder press-15 reps

Alternating Shoulder Front Raise-15 reps

Repeat All 2 to 3 times!

Get to work!

A

Mat and body weight workout

move it

Mat and body weight workout

Alternating lunges in place for 1 min

Plank-one min

Plank jacks or plank scissors-30 seconds

Plank Shoulder slaps-20 total

Bridge for 30/Bridge pulse for 30 immediately after

Bridge-one leg up-15 on each side

Side one arm push-ups-exhaustion on each side

Push-ups-exhaustion

High knees with chop-1 min

Donkey kicks-1 min

Repeat all  3 times!

Should be done in 20 to 30 min depending on fitness level, rest for 10 to 20 sec when needed between exercises.

The more fit you are the less rest you will need.

Move it!

 

A

 

 

November 2013 Upper Body/Core & Cardio Challenge

challenge change you

Hello all! I love fall and I love to exercise! My goal is to get you to also love to exercise. So I made a challenge for November that will give you a taste of my routine. You will get a new upper body and core exercise along with a different cardio challenge every day of the week except for Thursdays and Sundays-those are your rest/off days!

I do a lifting plan similar to this so I modified it for beginners like some of you or if you are further along you will hopefully at least learn some new exercises and above all else, ALL of you, will develop a routine that you can carry through to December and hopefully into 2014…wow, really 2014? That came quick!!! You will be able to do these at home or at the gym.  I will give several options based on fit level and whether you are executing them at the gym or at home.

What you will need for this challenge:

1. Awesome Like Adrienne Nov 2013 Calendar

2. Dumbbells-lighter and heavier weight

***I use anywhere from 7.5 to 20 lb. DB’s***

3. Running or walking shoes

4. Chair or bench at home

5. Mat (or carpet)

I will post on facebook the move for the day so be sure to Like my page at the top right of this page so you can follow along. I will post pics or videos so you know exactly how to do it.

ALA Nov calendar

Hoping you will join my challenge for November and beyond to exercise, eat nutritious foods and honor yourself!!

xoxo-A

@ home “craft sticks” workout!

I made these for my mother/daughter duo clients this evening! My friend saw this idea on Pinterest and passed it on to me! This was so much fun for me to get to do for them! I made them 16 different exercises and they can pick and choose how they want to tackle them. One set of colors at a time or pick 1 from each color, etc. It allows them to mix it up and not get bored. When they are “done” their stick goes into their “done” cup on display for all to see. Part of getting in shape and staying that way is feeling proud of yourself *** as you should!! I want them to be competitive with eachother-which no problem there, they always are with me-but having their own “done” cups will help at home!! These are great to do if you have little kids at home! They will like to pull the sticks for you and put them in the cup when you are done! Remember, lead by example for those kiddos are looking up to and learning from you!

It is so important to realize that changes to your body can and will occur if you make staying fit part of your lifestyle. Put your mind to it and don’t stop.  You will begin to love how you feel!!! Make it FUN!

It is something that you have to keep working at daily, weekly, monthly….. yearly. It is a never-ending maintenance program that you sign yourself up for so make it fun!

I did this one with no weights or accessories, etc. needed but you can make them work for you and where you are at in your fitness journey with free weights, bands, etc.

Enjoy!!!

xoxoxo-A