I recently changed up some things around my studio and came face to face with this trophy. It's funny how a change in your physical space can provide a new perspective! This trophy, I have to say, is the best one I have earned, ever. It's not about what I won it for or what it took to get there- it's my favorite because of the way it looks. One leg and arm are unfinished, representing so much of what we can do with the rock of our unfinished bodies. Like our minds, our bodies are a work in progress. Throughout years of losing weight, changing my lifestyle, competing for decades, then having a child, it has transformed beautifully. And, as with every masterpiece, I continue to work on it daily. Can you image Leonardo, Michelangelo, or Picasso walking away from their masterpiece and saying, 'I'm just too busy, it's not a priority!' Oh, hell no! Picasso was working at 3 am on April 8th, just hours before his death in 1973 at 91 years of age. Now this is inspiring! Let's treat our bodies as our masterpiece, and work with that enthusiasm to make them better.
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Give yourself 30 minutes to increase your mobility and strength. This is a gentle series that will definitely get your body moving! We will stretch the entire body with a focus on the hips and lower back, then move into balance poses, ending with a bit of callisthenics. This session is in real time- let me guide you through the various postures and help you tune into your body so you can give it what it needs.
Get your body moving with this high energy workout.
Warm Up 1. Side shuffle 2. Jog forward back peddle 3. Walking lunges 4. Hamstrings and lower back stretch 5. Downward dog 6. Wide stance adductors 7. Half kneeling hip flexors and hamstrings 8. Wide squats 9. Shoulder dig and twists 10. Single leg quads 11. Knee hugs 12. Modified tree pose 13. Shoulders 14. Twists Circuit - Do each 3 times before moving on 1. Side shuffle floor touches (30 seconds), followed by 10 push ups. 2. Scoop squats forward, back peddle (30 seconds), followed by 10 push ups 3. In & out hops forward, scoop squats back (30 seconds). 4. Plank ups, followed by leg raises (15 reps each). 5. Core twists with floor touches (30 seconds), followed by 15 sit ups 6. Straight leg bridges, followed by reverse table tops in and outs (15 reps each) 7. Cobra push-ups (10 reps), followed by mountain climbers (30 on each side) 8. Wide stance butt bridges (20 reps) and reverse table top kick outs (20 each side) Cool down 1. High knees (30 seconds) 2. Forward bends and reaches 3. Happy feet (30 seconds) 4. Wide stance stretches 5. Seated forward stretches 6. Seated lower back twists 7. Butterfly stretch Prep Time 15 minutes
Cook Time 25 minutes Total Time 40 minutes Servings 6 servings - makes a great side dish Author Michaela Vais Ingredients
Calories: 293kcal | Carbohydrates: 31g | Protein: 11g | Fat: 15g | Saturated Fat: 12g | Sodium: 452mg | Potassium: 733mg | Fiber: 12g | Sugar: 4g | Vitamin A: 1245IU | Vitamin C: 20mg | Calcium: 72mg | Iron: 6.1mg I used these two recipes to create this dish: https://veggiedesserts.com/red-lentil-dahl/ https://www.noracooks.com/red-lentil-dahl/ This workout is done in less than 60 minutes.
Resistance, cardio... let's go! Warm up: 3 sets of 10 each Push ups Windmills (10 each way) Side plank hip dips (10 each side) Knee to stand Reserve flys HIIT circuit: 3 sets of 30 seconds each 1. Running 2. High Knees 3. Butt kicks 4. Side to side hops 5. Walkouts with shoulders 6. Squat jump peddle back 7. Mini Side shuffle Cool down and stretch Hip Flexors and Hamstrings Chest and Shoulders Warrior Poses |
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