20/20/20 Movement & Meditation Challenge

You-are-enough

challenge

As many of you know I have started meditating and it is 100% changing my life! I thought it would be fun to do a little challenge involving moving our bodies and connecting with our minds. I know right away you are thinking you can’t meditate because that is literally what everyone says about it that hasn’t done it. I thought the same darn thing which is why it took me so long to finally try it. I am so glad that I did! I have without fail done some sort of meditation 1, 2 or 3 times a day since Feb 23rd of this year. I know that is less than a month but the fact that I have done it every single day says something.

It says that it works. That it is powerful and I am not having to force myself to do it. I want to do it because it is helping me feel so amazing and to feel connected! When have you ever heard someone say, “oh, I can’t believe I have to go meditate tonight”…..um never. So, trust me I really think you will benefit if you try this little 20-day challenge with me with movement & meditation together. Let’s start on Monday, March 20th, next week. I think this is going to work because of the 20/20 guideline. I will do the literal 20/20 split but if you are brand new to meditating then you can split it into a 5 min meditation in the morning, 30 minutes of movement at some point and finish with 5 more minutes of meditation at bedtime. Or try a 20 min walk, 10 minutes with weights and a 10-minute meditation. You get the point, break it up however you need to. Then as you get more comfortable with meditation you can do less movement and more meditation until you reach the balanced 20/20 split. Maybe by the end of the 20 days, you will feel comfortable spending 20 minutes connecting with your core being. That is my hope for all of you!

I have been so into meditating that I am not moving as much so this will work both ways. I will try to move more while you guys try something new in the meditating. Today I think I did a total of 40 or more minutes of meditating at two different times. This works and is basically a free miracle waiting for you to tap into. All you need to be happy is already inside of you. You just have to spend a little time devoted to accessing it. Everyone can benefit from meditating! All you have to do is stop and connect with yourself each & every day. You are so worth that and so much more! I have learned so much about myself, why I act a certain way in a particular situation, what triggers me, my relationship with my body and with food has changed. My self-esteem is up, I don’t fear or worry about certain things that I used to, I think more positively in general and most importantly I am able to let go of what doesn’t serve me. I am grateful for what my life looks like & how it got here. Thoughts can pass through me instead of taking up camp and staying inside of me, making feel and act certain ways. My boat cannot be rocked like it used to. Meditation gives you the strength to handle life like the rockstar that you really are!

I know on my facebook page I have been really enthusiastic about it so I shared a bunch of links to guided meditations that you can click on from there but I will list some here also. That is also the key to this. Beginners can really get started with this concept by listening to guided meditations. You lay down or sit with your eyes closed and listen to them guide you. You can do that! I promise!

Here are some links: This is Bex-she is one of my favorites to listen to

 

There are thousands of these on YouTube….you can search for what you need to focus on or just pick one randomly. It will be amazing!

I know we are all holding onto a lot that we don’t need to. I was especially. So much that wasn’t serving me, so much weighing me down mentally. I’ve decided that I am done with that. I feel so much better. So much more aware of what actually matters. I had tried to decide that in the past but I had no power, no defense to help me actually do it. That is what meditation is doing for me. It’s like I am wearing a coat of armor and nothing can shake me. I can outLove any of it. Problems will still come and go and still be there but you will be your own hero in every story.

I hope you will try this challenge because I see how powerful this is and would love if we as people struggled less and were able to love more. It starts with ourselves.

I will post a lot on facebook about the challenge included meditations and workouts so if you don’t follow me there consider doing that. You do not have to follow me, though, you can simply take this idea and make it and do it on your own privately. I cannot imagine a day without meditation in my life going forward. That is how strong this is. The real you is waiting! I know it!

xo, Adrienne

joycropped-live-a-little-more

 

July 2105 Challenge

july challenge 2015

I put together a great challenge for you to add to your workouts or do alone 3 days a week for the next 3 weeks!

You will perform 2 rounds the first day then 3 the second, then 4 the third day of the week..

Start over on week 2 and then again in week 3. This really gets your heart rate up and challenges your entire body.

Remember consistency is key! If you stop your body will stop progressing and changing! 

Challenge accepted, I hope!

Check in on Facebook if you wish 🙂

xoxo,

Adrienne

March Mental Fitness Bucket Challenge

bucket challenge march 2015

Hi friends!!!

This month I want to challenge us in another way. A way that will work our hearts and our minds. Afterall, one of the biggest things I have learned over the past few years is that feelings and fitness go hand in hand! Keep up with your healthy and balanced eating, exercising your body and getting to know it better and better but if you can really focus on these four things this month I feel strongly that it will help you get mentally strong and stay in control…

Gratitude

Attitude

Forgiveness

Acceptance

I firmly believe you can manage anything with your mind and that is exactly what I need to do today and everyday. A strong mind that knows what it has been through and that can reflect and make sense of those feelings can do anything!

Something awesome happened the other morning when I wrote these four words down in my journal, I filled the entire page up in no time! I had so many thoughts in my heart and in my mind that needed to get out. They came out like a flood! I needed to put them somewhere! So, I put them in these buckets and it really helped!!! I want you to start a journal and every morning or night, or a few times per week, think about what you need to put in these buckets. You don’t have to tell anyone what they are. They are just for you. I will share some examples of mine though with you. If you do this you must be 100% honest with yourself. It feels so good to get the truth out and it will only make you a stronger, less stressed and more present person every single time you do it. Getting to know yourself better is the best!

Gratitude: name 3 things everyday you are thankful for-big or little, doesn’t matter! What are you happy about in your life? Who do you love? Who loves you today? Who can you help? How can you make a difference? What can you do? What makes you happy? For me one of them is most definitely cooking…that is my favorite hobby above all else so I make sure I am able to do this often!

Attitude: write down the ways you are acting. Are you being patient, kind, positive to yourself and others? If not then write down the truth and work on turning those negative behaviors around. It’s a gentle reminder to check your attitude and adjust accordingly daily.

Forgiveness: this is a huge one. Who do you need to forgive? Is it maybe yourself? Guilt has really been a driving factor as to why I came to this conclusion that I needed to do something to uncover the truth and move on. We must forgive others and mostly we all feel guilty for something in our past maybe…for me it’s divorce and Max, my son, having to be split up and shared. I carry a ton of guilt around because of that all day, every single day for over 5 years now. It’s so heavy! If I worry about Max and his feelings and want to place blame I have to put that in my forgiveness bucket and help him from this point, there is no turning back.  Some things are meant to be for sure but they are also hard to forgive and accept and that’s okay as we just need to work through them. Some of us have a past full of mistakes or what I like to now call experiments. There was a time in my life not even that long ago where I made one bad decision after another for almost 2 years and let myself be majorly taken advantage of. I have grown so much since then because I worked at it. I have to let the guilt go and forgive myself. It’s okay. There are no mistakes in life. We do things based on who we are at the time and then hopefully evolve and get closer to our ultimate happy truth. I am there now more than I have ever been because I am aware of my feelings and I process them. This is one way you can start to do that.

Acceptance: this is an even bigger one!! Ahhh, so many things to accept. For me it’s body image/controlling and obsessing over what I am eating. I honestly don’t even know what I truly look like because my view of myself is so blurry from years of my body changing. All the way back from when I was little and in grade school to present day. Feeling perfect, looking perfect, controlling what I eat, what Max eats and stopping myself from getting upset if things are not going perfect according to the “supposed to” ideas out there. From everything on how to raise a child, your love relationship, what we “should all be doing” in every aspect of life. I am really over that actually. Do what works for you and your family. We are all unique! Accept who you are now and who you were then, no matter what your situation is, accept it and chose to be happy and make the most of it now.

I really hope this month of keeping this bucket journal helps you uncover some hidden truths about yourself and maybe what you are covering up or holding onto. Visualize the buckets at different times of the day or when you need them>>>>put your thoughts into them. In the past week I have visualized these buckets around me and if something is bothering me in my mind I drop it into the appropriate bucket. It’s working! Just try forgiving and accepting yourself and others while living in gratitude with an awesome attitude! That is my goal and I really hope this helps you too!!  Wishing you the best always!! xo-Adrienne

Remember, I am just a human sharing my thoughts and ideas with you….not technically qualified to offer such advice 😉

February Kettlebell Challenge

25 kb

It’s time to love your kettlebell and your body!

This month’s challenge will be 9 kettlebell moves divided up into 3 per week for 3 weeks. My biggest wish for you is that you go up in weight on your kettlebell. (within safe reason-I just went up to a 25 lb because I had been hovering around my 10/15/20’s for too long) I am stronger than that and so are you! I just got all comfy and cozy and it was easy and I liked that for a while. It is so easy to get comfortable. But do you know what doesn’t happen when you get comfortable?

Change!

Here we go week by week, move by move….

Week #1:

Double arm  tricep extensions

kb 1

Up right row

kb 5

Lunge-see picture but also know that you can hold the kb in on your chest instead of out

kb 3

Week #2:

Swing-grab kb from ground with feet shoulder width apart, thrust the kb from  low to high position until the kb is eye level or straight above your head

Single arm row

kb 4

Chest press w/bridge-lay on back with feet on ground, knees bent, press the kb while thrusting (bridging) up and down with each one.

Week #3:

Abdominal twist

kb 2

Bicep curl in low squat-lower down to low squat if you can (if not stand) and hold that position while you curl the kb with both hands, elbows resting on your inner thighs

Deadlift-stand with knees slightly bent/ loose (feet together or shoulder width apart and lower the kb down to almost touching the ground and slowly stand to upright position (arms stay straight the entire time but elbows are not locked)

>>> Notes:

*You will do as many reps as possible but ideally you should burn out around 12 to 15 reps on each set because that is where the weight of your challenging kettlebell should be. I don’t want you wasting your time on light weights and a million reps. Get right to the point and challenge yourself.

>>>Do the workout 3 days a week at 3 sets or rounds of each of the 3 moves then move on to week 2 then week 3. If you can skip a day between so for example do the workout Mon, Wed, Fri. By the time you are done you can then incorporate these 9 new moves at home or at the gym all the time, yay!

*For a warm up you can definitely run through each move at a lighter weight-that is always a good idea. You always want to warm up somehow by stretching, jumping jacks, non-weighted squats, arm circles….get your blood flowing then tackle the task at hand.

>>>Perform all moves slowly and deliberately. It is not a race. Make each one count.

*You will rest 30 to 60 seconds in-between each set. Have water nearby and make sure you eat a protein/carb/sugar meal after. Example: smoothie, chicken/sweet potato/ grapes, eggs/toast/avocado, Fuel up after your workout 🙂

I hope you enjoy challenging yourself these 3 weeks 🙂 🙂

***please, please, please use this challenge as a reason to push yourself and go heavier on your kettlebell if you can!

xo, A

January 2015 10 Day Superhero Challenge

Happy New Year all! It’s January 1, 2015 and I couldn’t wait to share this month’s challenge with you!

3 moves: Dips, Leg lifts and Wall Sits>>>helping to strengthen your entire body! These will work your core, upper and lower body each day you choose to do them, increasing in reps and time.

I am wishing you all a happy & healthy year!! Look for more monthly challenges to come this year from me! Remember what your mind is focused on will show through your actions. Just make moving your body and eating clean foods your goal. Focus on getting better, stronger, longer, leaner and faster and your body will come into it’s own place of balance and happy. Cheers to 2015!

xo, A

Looking to find your own superhero?? Looking to find some strength? Start here with this challenge. You pick the 10 days. You do it when you can this month. Be your own hero….afterall, no one else can save you….unless you happen to meet Batman, then maybe he can 🙂 jan 2015 superhero challenge

15 Day December Challenge-Squats, Push ups and Planks

Starts today!!! Join me in a little extra movement for the next 15 days! Starts 12/8 and ends Monday 12/22!! You can do this at any fit level! I especially want those of you that think you can’t to definitely do it! Add this onto your existing workouts or just do this for the next 15 days. Your body wants to be moved!! If you can’t do all that is asked at one time (especially as they get harder) break them up in half and do some in the morning and some at night, as long as you get them done by the end of the day you are good!  For example on day 12 you can do 50 squats, 15 push ups and a 1 min plank in the morning. Then, at the end of the night you can finish with a 50 sec plank, 15 more push ups and 50 more squats. Ready, set, go!!!

15 day dec challenge

Superfoods Rockstars Challenge

Hello friends!! Ok, I have a great challenge for you this month and on-going! Can you be a Superfoods Rockstar??

All you have to do….eat Superfoods!

superfoods rockstar challenge

I have listed below 15 Superfoods-there are many more but this is a good and not so scary place to start!

Kale

Spinach

Nuts

Berries

Lemons/Limes

Broccoli

Apples

Beets

Avocados

Bell peppers

Cherries

Eggs

Flax

Kiwi

Quinoa

Your mission is to EAT them often, everyday…several times per day at each meal and snack!

Below is a recipe for Sausage & Peppers with Kale:

Please note: it is delicious and packed full of nutrition!!!

kale and peppers

kale peppers and sausage pasta

kale and pasta plate

What you will need:

Brown rice and Quinoa pasta-2 cups cooked (or some other healthy pasta-not white)

2 hot or sweet sausage links or chicken or no meat if you prefer (about 6 total oz)

Green, yellow, orange or red bell peppers-pick at least 3 colors and you will need 1/4 of each pepper cut into thin strips

1/4 small onion or 1/4 c chopped

Aprox. 1 large handful of kale leaves or more if you want

1 tbsp. pesto

dash of hot pepper flakes and ground pepper

sprinkling of parmesan cheese

1 tbsp. olive, safflower, canola, coconut oil-pick one

How to prepare:

In one larger skillet start your pan with the oil on med heat-add onions and peppers

Start to boil your water for pasta in another pot-add pasta when the water is ready

Start to cook your sausage or chicken in 3rd smaller skillet-cook thoroughly

While the meat and pasta cooks your veggies will be ready

Add 2 spoonfuls of the pasta water to the veggie pan and 1 tbsp. of the pesto

Add the kale (tear the leaves into smaller pcs)

Let sit and stir for 3 min.

Drain the cooked pasta and meat

Add the pasta and meat to the veggie skillet

Top with grated parmesan cheese, dash of pepper and red pepper flakes if you wish.

Mix gently and with love

Serves 3

ENJOY AND CHECK IN WITH ME ON Facebook! Show me your SUPERFOODS!!!

xo-A

December Miles Challenge

Dec miles challengeHappy December!

I am challenging you this month to get some miles in, 34 to be exact!!! Follow the chart above to achieve your total or please by all means feel free to blow the goal out of the water!

Some benefits of cardiovascular exercise:

  • Reduced risk of heart disease
  • Improved blood cholesterol and triglyceride levels
  • Improved heart function
  • Reduced risk of osteoporosis
  • Improved muscle mass

It is recommended that we get 20 to 60 min of cardio about 3 to 5 times per week. 30 to 45 min each time is a great goal!

Some examples of cardiovascular exercise:

Running, walking, jogging, biking, rowing, swimming, spinning, arc trainer, elliptical trainer and treadmill.

I love interval training. This means you would start at a moderate pace and then spike up the speed or rate for small amounts of time. Then slow back down to a moderate pace for a few then kick it back up making the exercise more intense. You can do interval training on any of these machines or walk/jog/run around your track or neighborhood. This type of training consistently jump-starts your metabolism! Ahhhh…yes please!

Here is an example:

Treadmill:

3 min moderate jogging pace at 3 incline

1 min hard and fast sprint-run

3 min moderate pace jogging at 5 incline

1 min hard and fast sprint-run

3 min fast walk at 6 incline

1 min hard and fast sprint-run

3 min walk fast at 5 incline

1 min running sprint-run

4 min moderate jogging at 3 incline

2 min hard and fast sprint-run

2 min moderate jogging at 3 incline

1 min sprint-run

4 min zero incline cool down/light jog to a moderate walk

All done!

Enjoy this challenge and make sure you are drinking your water and eating your lean proteins, good fats and clean carbs!!! This will get you the best results!

xo-A

Imagine, Believe & Achieve 4 Week Cardio Challenge

achieveI don’t know about you but I seem to do cardio in spurts! I like it and I am in the groove and feeling it then I hate it, shut down and completely stop doing it for weeks or months at a time! After completing my first half marathon 2 weeks ago my cardio has been non-existent and I don’t want that 2 weeks to turn into 2 months.  So starting tomorrow I will begin a different kind of cardio journey that does not include a race at the end. I will do 40 min of cardio 4 days a week for the next 4 weeks (on top of my weight training). I will use this guide below!

Print it out and put it in your gym bag…a plan for the next 4 weeks can’t hurt right?!!?

Feel free to follow along and let me know how you are doing!

Week 1:

Day 1 and 3: 2 min jump rope, 5 min row machine, 15 min Arc trainer, 18 min moderate pace run on Treadmill

Day 2 and 4: 1 min jump jacks, 1 min jump squats, 20 min mid incline fast pace run treadmill, 18 min mid to heavy alternating resistance Arc trainer

Week 2:

Day 1 and 3: 5 min moderate pace warm up laps at track or outdoor surface followed by 30 min jog and sprint intervals, 5 min moderate pace  laps cool down

Day 2 and 4: 5 min Row machine warm up, Treadmill 20 min mid to high incline run moderate pace, 15 min fast pace low to mid resistance climb

Week 3:

Day 1 and 3: Arc trainer-5 min warm up followed by 30 min gradual climb in incline and resistance every 5 min with spikes of 1 min sprints every 4 min ending with 5 min cool down

Day 2 and 4: 40 min outdoor run

Week 4:

Day 1 and 3: 5 min Row machine warm up, 30 min Treadmill moderate pace run with 1 min sprints every 4 min ending with 5 min high incline slower pace cool down

Day 2 and 4: 15 jump squats, 10 burpees, 30 walking lunges, 25 min Arc Trainer with mid to high incline bumping resistance up by 5 every 3 min, sprinting for 1 min every 3 min, 10 min high incline walk treadmill moderate pace to cool down

IMAGINE, BELIEVE AND ACHIEVE!!

SWEAT, JUMP, RUN AND SQUAT!!

xoxo-A

Legs & Shoulders

shoulders and legsMy favorite muscle groups to work are by far my legs and shoulders! Use this as a guide but use the appropriate weight dumbbells for your level of fitness. You should always be challenging yourself-NEVER go through the motions, make your breathing rhythmic and push through the last few reps! Of course before you would try any of these exercises make sure your doctor approves that you are healthy enough!!

Start-warm up on the row machine for 5 min or go as fast as you can to 500 meters

Lightweight dumbbell circuit 7.5lbs 15 to 20 reps of front raises, flye, row and press. Repeat 2 to 3 times.

Power T with 7.5 dumbbells (or whatever you can handle that burns you out around rep 10 to 12) Power T is a front raise and a lateral raise to make the shape of a “T” together! yay! Repeat 2 to 3 times.

Seated heavy shoulder press with 2 or more times the weight you used in the above circuit. So in this case 15lb + pair of dumbbells-3 sets of 6 to 8 reps. Rest for 2 min between the heavy sets.

3 sets of 25 Calf Raises-inner, outer and straight-make sure you hit all three positions!! Remember to SQUEEZE!!!

Leg extension machine-3 sets of 15

“Aero Squats” or otherwise know as one-legged squats-3 sets of 15 on each leg

Cossack lunges-3 sets of 15

120 Walking lunges

Hip adductor and abductors machines-3 sets of 15 on each

Barbell thrusters heavy alternating with push ups-21 thrusters, 10 push ups, 15 thrusters, 10 push ups, 9 thrusters, 10 push ups-ALL in a row without stopping…..and now you are DONE!

Enjoy!!!

xoxoxo-A