Just One Final Week… to Live…

#FreedomFebruary is coming to a close, and for the last week of February I want you to live it like you only have this one last week to live.

One day, everyday and someday soon, I hope that you wake up and live as if you only had one week left to live. You’d pay more attention to people you came into contact with throughout the day as if it was the last communication you would have with that person, or maybe even any person. You’d be caring & kind to others…and at the same time you’d hold nothing back. You’d be free of any fear, inhibition, embarrassment, & procrastination. You wouldn’t even waste the time to contemplate if others were supposedly judging you, or that you weren’t thin enough, pretty enough, smart enough…you would have had enough of wasting your time trying to be enough for everyone else so instead you’d start spending your time being present, in the now.

You wouldn’t care what the weather forecast was and you wouldn’t let it rule your mood for the day, because it was one of seven days you had left remaining. If it was raining, you’d take a long walk in the rain, without an umbrella, without a rain jacket. You’d delight in the sense of rain drops rolling down your face and the dewy refreshing smell & steamy humidity that a rainy day brings. You’d wake up early just to see the sunrise with all its glory and you’d make sure you were there to capture the last rays of the sunset before it dropped below the horizon. You’d hold all your friends and family close to your heart and cherish the time spent with each and every one. Take these words and apply them to your week.

Apply this mentality to every decision you need to make, in this upcoming week and going forward, and a whole new life will be presented to you that you never knew was there.

You can apply it to any question, like, “What workout will I do today?” Well, ask yourself, what kind of activities would I plan during my final week of life?

Here are a few of mine:

  • Hike to the top of the closest mountain or trail to watch the sunset over the hills
  • Very early in the morning, I’d Stand-Up Paddleboard out past the waves to the calmer waters and watch the sun as it creeps up from below the ocean’s vista
  • I’d Fat Tire Bike the most beautiful, untouched beach until there was no one around except for nature, my dog, and my husband and I (and have an unforgettable picnic!)
  • I’d take my yoga practice to the sand dunes around the corner from my house, and start my yoga session so that it ends with the sunset

You see, once you apply this mentality, you will begin to build a life that is more connected to nature, connected to your loved ones, connected to any and all strangers, connected to the universe, connected to Divinity. A life in which you revel in everything that you have at your fingertips, everything standing right in front of you. Instead of facing life as if you don’t have enough of this or that, you begin to realize that you had everything all along, you just weren’t looking in the right place…

#DAILYMOTIVATION:

Some of us choose our path out of fear & disguise as practicality. What we really want seems impossibly out of reach and ridiculous to expect, so we never dare to ask the universe for it….

Lesson learned, you can fail at what you don’t want, so you might as well take a chance on doing what you love….

When you grow up you tend to get told that the world is the way that it is, and that you should live your life inside the world and try not to get into too much trouble, try to get an education, a job, a family… But life can be a lot broader than that when you realize one simple thing, and that is that everything around us, that which we call life, was made up by people that are NO smarter than you….
Find out what it is that you want and go after it as if your life depends on it…WHY? BECAUSE IT DOES…. There is no guarantee in life, well…there’s only one guarantee… if you don’t take action there will be no outcome at all, the only outcome will be that you didn’t achieve anything, you didn’t achieve what you want… a lot of people think that failure is a step backward. It’s not a step backward! Failure is a step forward in the right direction. EVERY time you fail, you learn something from it, you gain something from it, that’s PROGRESS in every sense of the word….

— – The Greatness Within, Les Brown

#BEACHBUM BUNS WORKOUT

Final Week – October Challenge

October Barbell Challenge

Final Week Workout Schedule & Routines

The final week is here, congrats on making it to week #5! Below is the workout schedule and routines for the final week of October. Rock out these workouts and then give yourself a nice rest day on November 1st because you earned it!

Take a look back at what you did this month. Ask yourself what worked, and what didn’t work. Was there a specific workout routine that you really liked? Any specific exercise move that really boosted your progress towards your goals? How were your eating habits this month? Do you feel like you lost the excess fat you were looking to shed off this month? If you did, WAY TO GO! That means that your diet was on point this month. If you feel like you didn’t shed that excess weight, than it is your diet that is holding you back from achieving your weight loss goals. You are either eating too much or too little, too much sugar/fat/carbs or too little protein & carbs. You need protein and carbs to fuel your workouts. But, at the same time, you need to eat in moderation and make sure you aren’t eating too much fat and carbs (especially saturated fats and processed carbs and sugar). Take this free Seven Day Detox & the Clean Eating Plan to get a jump start on revamping your diet so you can shed the excess weight!

I have included three template workouts below: one for the upper body, one for the lower body and one template for a cardio workout. You can use these templates to create your own workouts. This week I want you to choose your favorite upper body exercise moves and plug them into the upper body workout routine template below. Also choose your favorite lower body exercise moves and plug them into the lower body template below. Do the same for the cardio workout routine too. And if you don’t have the time to figure out your fav moves, just do the workout routines as shown below. The goal here, is to start having fun with your workouts by adding your fav moves to the routine you do.

Final Week Workout Schedule:

Monday {October 27th}: Upper Body Workout

Tuesday {October 28th}: Lower Body Workout

Wednesday {October 29th}: Cardio Workout

Thursday {October 30th}: Upper Body Workout

Friday {October 31st}: Lower Body Workout

Saturday-Sunday REST, you made it through the 31 Day October Barbell Challenge!

Important Notes: Make sure you plug in compound exercises versus isolation exercise into the workout routine templates below. Compound exercises are multi-joint movements that work several muscles or muscle groups at one time. Isolation exercises only work one muscle or muscle group and one joint at one time. An example of a compound exercise would be a squat, lunge, bench press, chin up. An example of an isolation exercise would be a tricep kickback, bicep curl, or quad extension (usually using the commercial weight machines at the gym). Including one-two isolation moves in your workouts is okay, but just make sure a majority of the exercise moves in your workout routine are compound exercises.

Final Week Workout Routines:

 Upper Body Workout Routine
Upper Body Workout Routine
 Lower Body Workout Routine
Lower Body Workout Routine
 Cardio Workout Routine
Cardio Workout Routine

When Lower Body Workouts Send You Running for Cover…

Here’s a lower body leg workout you can take a shot at today, and it won’t send you running… for cover… no pun intended! Sometimes, a leg workout routine can seem intimidating or overwhelming, especially if you add in a long cardio session after you strength train. So, if you’d like to try out a more simple approach, check this out!

We love leg workouts, especially body weight leg routines. And this one is simple yet effective for helping you get your legs (and your abs) in shape!

Compliments of the 28-Day Warrior Girl Challenge. This is “Workout #1” of the 5 Workouts Per Week plan. I did this workout at home this morning, and not only does it fire up your fat burning potential by incorporating High Intensity Interval Training, but it also helps to strengthen, trim & tone those legs (& abs) while you’re at it!

Tip: Pin this to one of your Pinterest boards so that you can take it with you to the gym!

BACWorkout1

To get the details on the exact instructions & modifications for all skill levels for this Workout and the rest of the “28 Day Warrior Girl Challenge”, visit our CLICK HERE!