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

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Sorry Not Sorry Full body Workout

sorry not sorry workout

Perform 2 to 3 rounds in 30 to 45 min with or without some laps in between each round! You will be out of breath and on fire pretty much the entire time especially if you add in the laps! 

*** Just 2 rounds = 70 squats, 80 Jump Squats & 80 push ups……Sorry 🙂 Not Sorry 🙂 ***

20 Toy soldier squats

8 squat jumps/8 push ups

15 Prison Squats

8 squat jumps/8 push ups


20 Plank jacks


8 squat jumps/8 push ups


15 DB Dead lifts to shoulder press


8 squat jumps/8 push ups


20 KB standing up/downs


8 squat jumps/8 push ups


15 ea side DB triceps kickbacks


>>>Run 2 laps or 1/4 mile/Rest 1 to 2 min/ Repeat for 2 to 3 rounds

xo-A

The Fast 5 Layered Cake Workout

layered cake wrkout

Hi all!! I am so excited to do this workout tonight! I wanted to share it with you now! It is called the Fast 5 Layered Cake Workout but guess what… it is really 10 moves-5 of them are layered in between the other 5 moves!! Sneaky, I know!

This is how you will perform this workout:

You will do 3 sets of each of the weighted exercises and the hidden 5 are non-weighted that you will do as active rest in between them each set!

Warm up first! I like to do the Dancing Dog as a warm up-this is when you constantly switch from the down dog to up dog positions for 1 min. It will activate your entire body!!

Rest for 1 min in between each # exercise and 30 sec after each layer 🙂

#1. KB Swings x20/ 30 sec high knees layered in between set 1 and 2

#2. DB Shoulder Flyes x12/ 30 sec jumping jacks layered in between sets 1 and 2

#3. Laying down KB in/outs x20/ 30 sec Bridge hold layered in between sets 1 and 2

#4. KB Deadlifts x20/ 30 sec fast jog in place layered in between sets 1 and 2

#5. Push ups x15/ 30 sec Child’s pose layered in between sets 1 and 2

If you are outside or at a gym run 1 mile afterwards just to put some icing on the cake!! Cool down and stretch properly too! This workout should take about 30 to 45 min depending on your fit level.

Get to it!!! Have fun!! Enjoy your cake!! A

20 MIN BALL WORKOUT

BALL WORKOUT

 

Need: stability ball and toning ball (mine is 6 lbs)

Exercises:

Plank-hold for one min with good form-don’t arch or round your back-form straight line from heels to head

Push ups with feet or legs on the ball as many as you can

Bridge hold or pulse for 20 sec or 20 slow reps up and down pushing your heels against the ball which is against the wall/couch/etc (something stable)….also your feet could be a little higher on the ball than mine are in the picture!

V hold with ball in between feet for as long as you can if you can’t do this yet then practice with no ball and knees bent

Small ball full overhead sit up-start lying down with ball behind you in your hands (as pictured) then come all the way up and over your head with ball while heels stay forced to the ground doing a full sit up-20 reps

ball workout 5

 

Mt. Climbers pictured above-push small toning ball tight into the ground and bring each leg in holding core tight and alternating legs for 20 reps at a fast pace.

ball workout 7Leg lift-slowly lower your legs holding your core tight until feet and ball almost touch the ground then raise them again-repeat sequence 10 times.

Now you are done with round 1! Do as many rounds as you have time for but 2 rounds in 20 minutes would be awesome! Rest about 30 to 45 seconds between each exercise!

Works your entire body!

You are awesome!!

xo, A

 

Average Like Adrienne?

Hello!! Tonight I really want to write from my heart as I feel this is something all men and women need to hear…..

Last week I somehow got into a Facebook conversation with someone whom I have never met in person about me, my page, my training, career, food etc. He said that I was “Average and not exactly Miss Fitness looking” so he was wanting me to “kick up my game a notch so that I would actually be inspiring, look the part, do the work and then post pictures of smoothies”.

Well, this is how I feel about that….First, no tears were shed over being called “Average” as I know that what he was comparing me to was this:Amanda Latona

 

Hannah Davis for Fitness Magazine September 2013 CoverIn my mind this is his picture of “perfect’ which then makes me “average”.

I explained to him that I have different goals. My goals include eating healthy foods, moving my body in all different ways (weights, cardio, whatever) life balance, happiness, being a good mom, daughter, girlfriend, sister, friend and overall good person. I like to cook, I like to be creative, I like to have fun and I like to share that information with anyone that it might help in the tiniest of ways. My goals are different from those of these women. My goals do not include a # on the scale or a certain % of body fat.

I thought about it some more and thought if she is perfect and I am average then I actually think average is pretty darn awesome! I live a healthy life full of balance, trying new things, helping others, not worrying about living up to a standard of girls on magazine covers, learning to love and appreciate my body and encouraging others to build muscle because it makes you happier, healthier & stronger both physically and mentally! My job is to be a personal trainer. My job isn’t to look perfect or be the strongest or leanest or anything”est”. My job is to help people, encourage people, teach them about exercise and food and how they can change their body. My job is to support, inspire and make it fun!

If your goal is to compete or look that way then I have NO Problem with it but there is another set of woman who are trying hard just to lose weight, maintain their fitness, gain mental strength, find happiness, balance, love, direction, inspiration and peace. I am interested in that and if being good at ALL of those things makes me “Average” then I am all about it!! I am a regular/normal gal and I do not need to be anything but that. I chose everyday to be happy & awesome, to do little extraordinary things that may or may not reflect in a picture of me.

What really makes me sad though is thinking about women everywhere that are thinking they have to live up to this perfect woman standard. Guess what?! No matter how hard I try….I will never be taller than 5′.2″, I will always have a booty, a smaller chest, a tremendous get out of bed and look fabulous head of hair,  sparkly hazel eyes, a great attitude, love for all and an inspiring full of energy spirit! I like that! I am happy with that! I like being perfectly “average”! I am not insulted or angry with this conversation we had (in fact this subject matter has been on my mind for a long time) but I would like to use it to show an example of what it is like to be human and how we are all different. It is ok to look and feel different and no one should ever be compared to anyone else. We are human therefore we are unique! We all have something to offer. We all have a different point of view and they are all right because they are ours and we believe in them!

I want women to realize that there are way more important things in the world that matter! It is not about what you look like. Being happy, your mental state of mind, is a goal-a broad one yes, but in my eyes the most important! No one should ever tell you , “why can’t you be more like her?” So my advice, as a personal trainer, is get happy by getting fit and healthy, start to move your body and eat real food and what you look like will be Awesome and if you are lucky maybe even “Average”!!!

This is me and I am awesome!

Adrienne cover model

You should be telling yourself the same thing every single day no matter where you are on your fitness journey & no matter what your story is!! What would your “cover” say???

xoxo-A

 

Heartbreak & Hallelujah!

Wow-I have had a major revelation! I used to want to write about “how dare you do this to me” but today I feel I am exactly where I am supposed to be no matter how I got here. I have an amazing child and an amazing boyfriend. Period. I have those people in my life right now. My story before was that I had a crappy ex-husband and my son half the time because my husband “divorced” us. Here is a better story- NOW I have a whole new life and a whole new outlook on my past. I still share custody of my son with his dad but I am able to see past the “have not” and only focus on the “have” part of that “50/50” agreement. 50/50, doesn’t that sound awful? Splitting a child in half-are you kidding me? But I can look at it half empty or half FULL. I chose FULL. I always have to choose FULL or else I will not function and I will not progress as a mom and woman.

This, 50/50 talk by far, was the hardest part of getting divorced for me. The pain you feel when someone you truly love and who truly loves you back is sad (a sad cute as heck four year old)-well now that is REAL heartbreak. Seeing your son cry his eyes out for you when he knows he isn’t going to see you is true heartbreak. Your husband leaving you for another girl is a minor set back and not worth your heart breaking but your child, your baby, that is tough. I now prepare myself and him with books like The Invisible String-which tells a story of two twins whose mom tells them about the “invisible string” and that “no one is ever alone” and they can “pull on the string anywhere at anytime and she will feel it”. He tells me he will do this when he misses me or is thinking about me. Things like that bring us both comfort. Tough situations make you stronger. Lifting weights make you stronger. I feel mentally strong when lifting weights. I find physical and mental strength in everyday life as a result of lifting weights. I am a stronger person because of my past and if that alone is the reason all of this happened then I accept that and use it to learn and grow. All other explanations are negative and not helpful.

Because of things like meditation, exercise, deep breathing and focusing on the NOW I am able to better mentally prepare for the breaking that occurs in mine and my son’s heart every other Monday morning and every other Friday morning. This heartbreak isn’t a one time event. Divorce and sharing a child will always be. It comes up all the time. It is not an isolated event that I can just say, “oh well, that happened and that sucked ” and be done with it.  Week after week, there it is again and is ALWAYS a challenge. I have feelings. My son has feelings and I tell him to express them and I allow myself to express mine. It is ok to be emotional-we LOVE each other and we go days without seeing each other! We LOVE hard too which makes leaving one another that much more painful. So, guess what…. it is normal to feel sad when we part ways but NOW I am able to show him that even though we are sad and don’t want to leave each other we have to be happy and we have to be strong. Two HUGELY IMPORTANT life lessons! He is four and I feel is already so strong and happy because he is forced to be (naturally because of the divorce).

Speaking of divorce, this word would drive me absolutely crazy before so I changed the definition…..what do you guys think??

divorce

I don’t write this to spite anyone or dredge up the past but rather to remind myself that I carry all of that with me and those events and those people are part of the reason I am who I am today. I don’t want to be so sad every other Monday and every other Friday (and Thursday night and Sunday night) so I have to combat it daily. There are many reasons I was “released” from that marriage and I chose to focus on that! These are the things I have found that help me:

1. Meditation or prayer daily-sometimes for a half hour in the morning while soaking in an Epsom salt bath (great for sore muscles)

2. Eating mood boosting foods:http://www.health.com/health/gallery/0,,20351257,00.html

3. Moving my body-Lifting weights/challenging myself and the releasing of endorphins!!

4. Relax and rest-you don’t have to always be doing something every min of everyday-call a time out every once in a while!

5. Live in the NOW-don’t dismiss your past because it is part of you but do not get stuck in it. Find ways to beak out and enjoy who and what you are and have NOW. This will always change everything, right there in the moment.

6. Always be POSITIVE about everything and everyone. Negativity causes stress and we do not want that!!

7. Max-my son-HE is what helps me, he is so sweet, so innocent and so full of life and love.

If you are going through anything similar just let it all go. Live in the NOW. Don’t worry because everything, no matter what, is going to be okay. Live for bettering you and your story will change for the better! Promise! Life isn’t fair or easy and bad things will always happen. Things will not go according to plan and it is how you handle those events that will make or break your life.

Make it AWESOME!!

xoxo-A

braveeverything is going to be okaymistakes

You deserve to be treated like a Queen

I wouldn’t change my life for anything but if there was one thing as a woman I wish I knew when I was younger it would be that “I deserved to be treated like a queen”…..I want to speak to all of the ladies, younger or older, who are in relationships, or trying to find the right guy or maybe are just in their teens hoping and dreaming about their Prince Charming….I WENT THROUGH SOME BAD TIMES TO MAKE ME WHO I AM AND TO FINALLY ATTRACT MY PRINCE. SOME WORDS OF ADVICE FROM MY HEART TO YOURS…

queen

A List of things a Queen deserves:

He tells and shows you he loves you unconditionally

He puts you first always

He respects you and your opinions

He lets you be you

He encourages, supports you and lifts you up

He spoils and surprises you

He kisses you goodnight and tells you that you are beautiful

He helps you reach your goals

He treats you as his equal

He laughs with you not at you

He brings you back to reality when you go a little crazy

He acts unselfishly towards you

A List of things a Queen does not deserve:

He tries to control you in any way shape or form

He tells you who you can hang out with and who you can’t

He isolates you in any way from friends and or family

He makes you feel guilty

He tells you that you are not good enough

He puts you down in any way

He yells/screams at you

He puts his hands on you in a violent way

He tells you that saying “I love you” isn’t for everyday use

He puts himself, his hobbies, his wants before yours as a couple

He tells you that “everyone flirts with their co-workers”

He tells you that you are jealous/crazy

He questions what you are doing and where you are going

He texts or calls repeatedly over and over again to track you down

He treats you like you are beneath him

I know you might be thinking who would let someone treat them like that but the reality is it happens everyday to women everywhere and until we stand up for ourselves and the strong, beautiful women that we are…. it will not change. Demand nothing less than love and respect and you will get it. You are stronger than you think!

YOU DESERVE SO MUCH BETTER AND HE IS OUT THERE-I PROMISE YOU THAT. IF YOU ARE NOT BEING TREATED WITH THE HIGHEST AMOUNT OF LOVE AND RESPECT THEN YOU ARE NOT LIVING UP TO THE QUEEN THAT YOU ARE. YOU HAVE THE POWER TO MAKE SURE YOU ARE TREATED RIGHT. DO NOT SETTLE FOR ANYTHING LESS.

XO-A