Exercise, healthy and beauty, How To, humor, self-help

Third Quarter Fitness Check Up

We are in the third quarter of the year now, summer is officially over and now it’s time to check back in on some of those goals we have set for ourselves this year!

Most particularly, those darn fitness goals!

Sparkling water always available at home with a touch of a button

 

Most of us get side tracked over the summer months. You too? Yes, me too. I mean, there are burgers and fries… EVERYWHERE. It’s almost impossible to escape! Even the best of us can succumb to some bad habits in an effort not to hurt the feelings of  a host/hostess of a barbecue. Selfish jerk. And heaven forbid you let the host of a party know you’re the A-hole who doesn’t want to eat what they’ve taken – both the time and energy – to present to their guests.

Yes, I’m usually that A-hole.

giphy.gifI start with the usual… “What a beautiful spread, um, would you happen to have something else that no one probably, regularly eats?” And it’s returned with the agitated facial response of, “really, b*tch…”

I don’t mean to be.. it’s just, I have that per view on my future and would like to live to 108 years young. A diet of trans fats and high sugars just isn’t going to get me there. And hey, by now, we all know what we should eat and what we should pull way back on anyway. So, really.. am I the A-hole?’

Yes. You still are. Where are your manners? 

Right. Noted. Well, moving on…

Takeya USA
click to shop now!

 

Geesh. Well, in my defense… It’s literally. NOT. Rocket science. And neither is a decent workout plan. It’s intimidating to get started in the gym. You worry if you’re going to be the heaviest one there, or if you’re going to be snickered at by other visitors and the reality is that NO. And, NO. Everyone at the gym is there to work on themselves. 

Nobody cares that you are there. Nobody cares about what exercises you are doing. And look, nobody cares about you the way you should care about you. You follow me? If you have time to look around at others and focus on them – rather than yourself – then you are not focused on the most important person in the gym at that moment. Yes. I am talking about YOU. YOU are the most important person at the gym when you are at the gym. Let me repeat…

YOU. ARE THE MOST. IMPORTANT PERSON.

200w.gifThis doesn’t mean you walk around slinging weights against the walls and hog all the machines, or scoff at a dirty water fountain. This simply means, you are to focus on you, your health, your fitness goals, and what you have set out for yourself to get done this fine day in the gym during YOUR time there. No chatting it up at the water fountain. No chillin’ on a machine yacking away with some other lazy gym-wannabe.

JUST. WORKOUT. GET ON YOUR WORKOUT. BE ABOUT YOUR WORKOUT.

Okay, enough preaching… Oh, Lord thank you! Anyway, if you have been working out all year then I sincerely and humbly CONGRATULATE YOU! We are now in the third quarter of the year, life is good, and you are sailing through your fitness goal-setting. Do a little dance when you get home! If you are just getting on the horn here, no worries, you are also in deserving of a CONGRATULATIONS! …As well. Effort is the main requirement. How much or how little effort depends on you and only you and your goals! pexels-photo-1510540.jpeg

Oh.. and of course,  do a little dance!

If you are a newbie, then do these abdominal exercises once through (there are five exercises for this workout) at 10-12 repetitions. Work your way each day (yes, you can work your abs every day because they recover the fastest than the rest of your body parts) until you are doing all 5 exercises in this video at 12-15 repetitions, three times. If you’re just trying to change up your routine and challenge your abs then work through this routine three times through, with – at minimum – 12-15 repetitions, three times and work your way up to 20 repetitions each exercise, three times through.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

– THE ABS/CORE STRENGTH WORKOUT PLAN – INTERMEDIATE/ADVANCED EDITION

  1. V SIT UPS – 12 REPS x 3 SETS
  2. CORE CIRCUIT – 12 REPS x 3 SETS (EA. SECTION)
  3. INVERTED REVERSE CRUNCHES – 12 REPS x 3 SETS (GRAB A STABILITY BALL!)
  4. WEIGHTED PULLDOWNS – 12 REPS x 3 SETS  (ROPE ATTACHMENT WITH 20LBS)
  5. PLANKS – 2 SETS x 1 MINUTE EACH

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

For those of you who like a workout buddy, take me with you and we’ll start off together in my latest post! I go once through each exercise, walking you through what I do and what’s been working for me! And hopefully, this will help rev up your workouts as well! 

 

**DISCLAIMER** PLEASE CONSULT YOUR PHYSICIAN BEFORE STARTING THIS OR ANY OTHER PHYSICAL ACTIVITY. PARTICIPATE AT YOUR OWN RISK. 
**take a moment to click on our sponsors! They have great products!

As for the douchebags that are hanging at the gym. Bothering others.

Pay no attention to them.

They’re mothers never hugged them enough.

Advertisements

Leave a Reply