Monday: “Cardio Carl” – Running, Rowing and Double Unders
Tuesday: Part A: OH Squats. Part B: 12-min AMRAP of wall balls, toe to bar, KB snatch and sprints
Wednesday: Part A: Rack Jerk. Part B:18-min AMRAP of running, wall walks and KB Swings
Thursday: Part A: Quick 8-min AMRAP warm-up followed by squat cleans…ALOT of them!
Friday: Double or Nothing: 2-rounds of rowing, split squats, burpees, doubles, push press and push-ups!
[…] Read more
What makes a person successful?
💵 Is it money?
🏃 Is it fitness/health?
😊 Is it being happy?
I found an article that said this. “Successful people don’t necessarily consider themselves successful because they’re rich or powerful. Instead, they often talk about relationships, well-being, and societal impact.” YES! As I was writing this blog, I was thinking this exact same thing. I feel I am successful. Why? Let me tell you.
I’m a happy person. It’s easy for me to be positive and I rarely struggle emotionally. I work hard to get what I want and for some reason I almost always do. I’ve never […] Read more
Many of us go through our lives, envious of other people’s success at some point. Not knowing all the failures or hard work they put in to get there we just see the end result. Is it luck🍀, destiny or inherited wealth? Maybe…but I believe success is not limited. We can all find success but we need to be disciplined.
My top 3 daily habits that have put me on the road to success include:
1. Planning my day the night before
Each night I spend 10-minutes or so to jot down my to-do list for the next day. My dad taught me […] Read more
Most of my eating out comes with traveling for our kids sporting activities but there are times I love to get out of my kitchen maybe even out of my yoga pants and relish the opportunity to eat food prepared by someone else.
Planning ahead is huge. Most menus’ can be found online. By deciding in advance what you will order can prevent temptation and frustration. Key words I look for are salad, meat, entrees, and vegetable sides.
Sometime you need to be a little creative. Changing up the menu is part of the fun! It’s pretty easy to swap toast for […] Read more
Food is more than fuel. Food provides energy but also includes micronutrients. These vitamins and minerals play an important role. Without them your body does not work properly. You feel rotten. You get sick. No matter how much fuel is in the tank.
My diet consists of whole, minimally processed, nutrient-rich foods. My palate likes variety, which is essential to a healthy diet. But I am a realist. Life happens and there is no guarantee that each day the food going in will meet all the needs of my body. I also suffer from autoimmunity. My body works hard to fight […] Read more
I am not going to lie, when I travel, exercise is not the first thing on my mind. I have great intentions but I don’t always execute. So I have decided to consult a pro on this topic, which happens to be my better half. He does not miss a beat. Exercise is the first thing he does each and every day no matter what country, hotel or obstacle that stands in his way.
Words of Wisdom from the Mike:
Exercise on travel is not the same as being at home in your gym or comfort zone. Be OK with that, accept […] Read more
You may already know this but water makes up about 60% of our body weight. Without water life cannot exist. We can go weeks without food, but only 3-days without water!
Water plays a vital role in nearly every bodily function. It regulates body temperature, aids in digestion, helps remove toxins and protects our brain and joints. Drinking plenty of water can help keep our body healthy and functioning, as it’s highest ability.
Most of us are unaware when our bodies lack adequate water.
What are some of the warning signs?
Most of us are unaware when our bodies lack adequate water.
What are some […] Read more
Jigsaw Puzzles are one of my favorite pastimes. I love to problem solve and find it’s a great way for me to unwind. For many people, 1000 piece puzzles can seem frustrating. Sometimes we get too excited or impatient and try to force pieces in places they don’t belong. We get ahead of ourselves. Frustration sets in because it’s not turning out how we expected it to, only having to start over again.
Does this sound familiar? How many diets or exercise programs have you started only to be disappointed in the end results?
Fitness is not a one-size-fits-all.
Fitness is a puzzle. […] Read more
Don’t Get Mad At Me But…
When you need help with something, who do you ask?
I want to make more money ➡️ I seek advice from someone with money
I want to learn how to cook ➡️ I seek advice from a great cook
I want to learn how to hold a handstand for an hour ➡️ I ask a very fit Swedish man
So when you want to get into shape, lose weight or just be healthy…. who do you ask?
🥗 Example #1, diet. Are you asking your overweight friend who happened to lose 10 pounds on a new diet […] Read more
Accountability is a huge part of success even when it comes to nutrition goals. Having someone to answer to, even if that person is yourself can be motivating and will help keep you on track. Food journaling is a great tool to help you do just that.
I have experimented with food journaling over the years and have come to realize that when I am journaling I tend to have greater self-control. There is something about writing down what goes in that makes you stop before you chomp.
Our lives are busy and we tend to eat more than we […] Read more
Fruits and vegetables contain essential nutrients for a healthy body but what if you don’t like vegetables? Is it possible to eat healthy and attain certain fitness goals without having to “eat the rainbow”?
Whether it’s the taste, texture or just pure hard-headedness, veggies can be a challenge for many. For some the dislike or hatred can turn into a full blown panic attack at the mere sight or thought of a veggie. This really exists it’s called — Lachanophobia. I hope that none of you reading this have this condition as it’s not really what I will be discussing here […] Read more
Being in the health and fitness industry for 16 plus years I have seen it all, heard it all, and experienced a lot of it myself as well!
Here are the most common questions most are thinking to ask but too afraid to bring it up.
#1 What if I have to go to the Bathroom during class:
Do your best to visit the restroom before or after class, but sometimes when you gotta go you gotta go. No need to tell the coaches or apologize, just politely leave the room trying to not make a scene and then just hop right back in where […] Read more
With summer break upon us, I am filled with mixed emotions. It’s more of a relaxed time. There is less structure and more freedom. Calendars are full of summer activities, camps and family vacations. All of which can throw a major curve ball when it comes to sticking to healthy habits.
For me the key to staying on track is meal prepping. Most of our nights consist of rushing from one activity to the next. Having food ready to eat when hunger hits keeps me from bingeing on snacks or prepackaged convenience food.
Meal prepping does take some effort but it is […] Read more