Squat Circuit

Welcome to our Wild Workout Wednesday link up! Each week I link up with Angelena Marie from  Angelena Marie: Happy, Healthy & Balanced , Annmarie at The FIt Foodie Mamma, and Michelle at Fruition Fitness  to bring you workout ideas, motivation, inspiration and recipes to try.  Join us for a wild workout each week by reading along or grab the button and link up if you have a fitness or healthy living post to share!

If you ever come to one of my group fitness classes or work with me through my online training, you will find that I have two favorite exercises (my apologies ahead of time :) )…burpees and squats!  Oh they both hold a special place in my heart.  They hurt so good! But if truth be told I love these exercises because they raise my heart rate, work large muscle groups, and also help my body to keep burning long after my workout is finished.

After some AWESOME feedback from you all, I’ve decided staying with AMRAP workouts is working for you!  I love that.  So I’m going to stick with 30 min AMRAP (as many rounds as possible) because I truly believe if you push yourself 30 minutes a day as hard as you can, you WILL see your health and fitness improve…and then go live your life, no need for hours on hours of training!

SQUAT CIRCUIT

Prepare yourself for this one…your legs will thank me it just may take you a few days to realize it.

Squat circuit www.creatingbettertomorrow.com

Squat, then squat, then squat, then squat!!!

Looks fun right?!?!  Try it, tag me @creatingbetter and show me on instagram how much you love squats…I bet as much as me!!!

Or better yet…take a picture of how you feel the next day.

squat circuit www.creatingbettertomorrow.com

hmmm I may need to consider this for our house…carrying boys up and down after leg day is TOUGH!

 

grab button for The Fit Foodie Mama

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Patience Plan

A couple of weeks ago I shared with you all an awesome book I had the opportunity to read and review about success…well how lucky am I that the author, Jeremy Scott, agreed to be my featured guest blogger this week!?!?  Super opportunity and I think you are going to love his post today.  So without further delay…read and I’m telling you this one is so honest, true, and I believe in it so much…patience plan!

The Power of A Patience Plan

by Jeremy Scott

As the saying goes patience is a virtue and in today’s busy instant gratification society, it holds even truer then when it was first spoke years ago.

We have become obsessed with instant feedback, instant fame, instant news, instant results, instant everything…

So to many people both young and old I have learned they go into utter shock and disbelief when they venture into the fitness world as they quickly learn it’s a very slow and steady process to make changes.

The get abs in 10 minutes infomercials might get you excited but nothing worthwhile in this life every comes easy your body is no different. My old man once told me “if it sounds too good to be true odds are kid, it probably is”. Think about it for a second if all these “instant miracle” fitness products worked wouldn’t more of us be in great shape? Food for thought there…

There is no expiration date on this process; meaning you can’t just work hard for 3 months, eat right for 3 months and expect the results to last for 3 years. That would be like working hard at your job, saving money for 3 months and thinking that income will last you 3 years…it just won’t!

It NEVER stops; your body and your health are a 24/7/365 until you die work in progress with highs, and lows. 

Many of you have gone into fitness with the wrong mindset; let me help you flip the switch here this time around. Here is my quick Patience Plan to help you get your mind right and get your grind right when it comes to changing your body & your life.

patience plan www.creatingbettertomorrow.com

Health, wellness, fitness are JOURNEYS for life

Understand your fitness journey is going to take time, a long time, longer than you want it to take before you see results, progress or major changes – except that and you will be just fine.

Start Today – don’t waste anymore time, leave the past failures behind, learn from them – understand why things didn’t work to ensure you don’t make those same mistakes this time around.

Plan your goals – tangible real goals, start saying your goals to your yourself out loud – I MUST workout 5 days per week, I MUST lose 40lbs in the next 6 months, I MUST drop 1 dress size in the next 30 days.

Understand every fit person you know started just like you with Day 1 and then they went to Day 2…the process is the exact same for all of us.

If you don’t make a plan, if you don’t WRITE DOWN your goals, your results will never happen, and you will never succeed. Take a few minutes to seriously think about and write down your goals and A PLAN to get there.

Get detailed on your plan: All details matter!

Where will I be training? In a Home gym, private gym, big box gym, do I need a Personal training, do I enjoy Group training?

What time each day will I workout?

What will I do when I travel?

Do I know enough about nutrition?

Do I know what macros will help me reach my goals?

What foods will I be eating?

Do I need a nutrition coach?

Do I need supplements? What supplements are essential?

Without planning or knowing just the few questions above you won’t have a strategy for success, you are going in blind.

It’s like trying to graduate college just taking random classes to see if you can get the right match to fulfill your degree requirements…doesn’t make much sense right?

My last tip YOU NEED a support system, you need some accountability the biggest % of people I see fail, they fail due to lack of support and accountability especially when it comes to their nutrition.

YOU NEED a group, coach, trainer, community, someone to help keep you going, keep you in check, and help you not give up on your goals when times get tough.

A GOOD support system cares about you, cares about your results and wants to see you succeed. They are there to help, encourage and motivated you everyday. Do you currently have a support system ready to help you?

If not please feel free to give me a call or shoot me an email we would be happy to help you reach all your goals and beyond.

Have patience, the road is long and never ending, but I have NEVER met one person who become healthier who wished they had stayed in their old body and old life.

Until next time, eat well, train hard & be nice to people.

 

Live in Prana

I’m joining prAna and Sweat Pink for a super fun, #7daystretch #liveinprana challenge – it starts today (Monday, August 24th) and ends at the end of the week (Sunday, August 30th). Join in on the fun – answering daily prompts (see below) – or if you’d prefer to lurk, you can follow along on FitApproach or through the hashtags: #liveinprana #7daystretch #sweatpink!

Live In Prana www.creatingbettertomorrow.com

Live in comfort AND style AND health

We’ll be talking about how we (the community) embrace a prAna lifestyle (#liveinprana) and are challenging ourselves to stretch a little deeper, farther and more mindfully for 7 whole days (the #7daystretch). And we’re not just stretching our bodies so you don’t have to be pretzel to join in, we’re also stretching our minds and souls!

Have some fun with this little mad lib to kick off the fun!  I filled in my answers and would love for you to join in the MadLib fun too!!!  

LIVE IN PRANA

I’d love for you MARVELOUS DEDICATED READER [person] and YOU FIRST TIME CREATING BETTER VISITOR_ [person]  to join me for this fun challenge. Complete the fun mad-lib below and let’s get this PARTY started!

We’re nearing the end of August and even though the summer is coming to an end, I’m super excited about the Fall because OF THE CRISP AUTUMN WEATHER AND COLORFUL CHANGING LEAVES.  In fact, my very favorite thing about Fall is _TRIPS TO THE APPLE ORCHARD AND COFFEE ON THE DECK ON COOL MORNINGS. I can imagine myself wearing THIS AMAZING SWEATER  [super cute and comfy sweater from prAna website / include a hyperlink if you can!] while I pick apples with Dan on our biweekly date nights [activity/verb] because_it is super CUTE and COMFY and WARM.  

If I had one goal for the Fall, it would be TO TAKE IN THE SEASON AND SLOW DOWN MORE because THE TIME WITH MY BOYS AND FAMILY GOES MUCH TOO FAST. To achieve it, I know I will need TO BE MORE MINDFUL AND REMIND MYSELF DAILY TO LIVE IN THE MOMENT. And of course I want to look great doing it so I have the AMAZING MATTEA SWEATER ON MY WISH LIST!! [item from prAna website / include a hyperlink if you can!] on my wish-list…..

What are you most excited about for Fall? Which item if you could have ANYTHING from their website would you choose?

Join us for the #liveinprana #7daystretch. Here are the daily prompts to get you started!

    • Monday, August 24th:  It’s Monday, make sure you get up and stretch ‘dem legs! Show us your favorite quad and / or hamdstring stretch(es)! #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Bonus: We want to see you JUMP it out. Give us your BEST #jumpjoymonday! #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Tuesday, August 25th: Backbends. Any backbends. All backbends. Show us how you get bendy! #7daystretch #liveinprana #sweatpink @FitApproach @prAna
      • Bonus: It’s #transformationtuesday y’all, whether you’re bendier than you used to be, more adventurous, or even faster, we want to see! #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Wednesday, August 26th: It’s our mid-week stretch it out, show us what’s getting you through your hump day? #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Bonus: It’s #workoutitwednesday. Show us how you worked it today! #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Thursday, August 27th: Show us a #tbt to a time when you stretched outside of your comfort zone. #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Bonus: Show us your favorite stretchy pants (shorts work too)  #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Friday, August 28th:  Happy #freefriday y’all! We want to see what  makes you feel the most FREE?  7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Bonus: Show us how you are celebrating #forearmfriday! Forearm planks, dolphin pose, forearm stands or maybe just forearms on the table? 😉 #7daystretch #liveinprana #sweatpink @FitApproach @prAna
    • Saturday, August 29th: Saturday side stretch! Show us your fave side stretch(es!) #7daystretch #liveinprana #sweatpink @FitApproach @prAna

Make sure you are following ME on instagram at @creatingbetter to see just how much fun you can have living in prana!

Disclaimer:  I was provided with a fun pair of pants from Prana as part of this campaign BUT don’t you forget 110% of the thoughts shared in my blog and social media world are my own.