Sunday, October 14, 2012

What Is Crossfit?

Have you ever wondered what crossfit really is? Do you think it is too hard for you?  Well, you are wrong.  Watch this video to see how other people have pushed through to accomplish one of the most challenging workouts ever.  You can do anything you can put your mind to.  This is a great way to work on this week's Rise Up Weekly Challenge.  I will also post an at home crossfit workout that you can do without going to a gym.  Let me know if you plan on trying this at home!

Go Big Or Go Home!

You Are Stroner Than You Think

  Sometimes we put limits on what we think we are capable of.  We think that just because we are not men that means we are unable to lift at much weight, workout as long as they can or take time for ourselves to be healthy and strong.  We have more power in us than we could ever imagine.  We are stronger than anything that could ever stand up against us.  Whatever you put your mind to.....YOU CAN ACHIEVE IT!  There are NO limits to your potential.  1 John 4:4 says, " Greater is He that is in You than he who is in the world."  That mean God is our strength.  We are stronger than anything that comes up against us.  We can lift more than we think we can, go for an extra 10 or 15 minutes when we think we have no strength left, we can push through one more set when our muscles feel like they are about to fall off.  Look up to the ONE who gives us the strength.  Look beyond your limits and your body, and rely on the ONE who CAN NOT FAIL.  My challenge to you this week is to push through.  Tell yourself that you are strong.  You will not FAIL because the Lord is with you and he will "never leave you nor forsake you".  God has shown me many times this past week that I can't do it alone, but I can do it with him by my side.  Let me know what you overcome in strength this week.  Let me know how you have worked out harder this week because you refuse to give up or how you have not let your circumstances get in the way of your true happiness.  God wants us to be happy and wants us to be strong women....but he doesn't make us do it alone.  Celebrate your strength and how far you have come.  I challenge you to believe that you are stronger than you think!  Rise Up and Be Strong.  I would love to hear from you.  Good luck!!!

Tuesday, October 2, 2012

Belive In Yourself!

This week's challenge is for you to believe in yourself and know that you are strong enough to do whatever you want to do.  No matter what life throws at you, you are never given more than what you can handle.  I challenge you to be positive for this week.  Every time you feel like you can't get up one more day, or you are too tired to squeeze in a workout, or that you are not worth the effort...RISE UP and know that you were specifically chosen for this life because you have exactly what it takes to live your life to the max.  I challenge you to speak ONLY positive words out of your mouth. Whenever you doubt yourself this week remember that "You can do ALL things through Christ who gives You strength" (Philippians 4:13).
Tell us ways that you found to encourage yourself and stay positive.  What great hurdles did you overcome for your health or faith this week?

Sunday, September 30, 2012

Exercise - Good Nutrition = Zero Results

Exercise is very important to your overall health and physique, but without the right nutrition and caloric reduction you will not change your body the way you may want to.  If you have been working out hard but still feel frustrated, take a look at what you are putting in you mouth.  Research shows that exercise alone will not result in weight lose or reduction of fat composition.  You have to make sure that you are burning more than you are eating.  Most people tend to eat more if they exercise, but too much of even the good foods could have negative results.  It is hard work in the beginning, but it is worth it when you realize that you feel better, look better and can love living your life. Our bodies are a temple and your really are "what you eat", so make sure that everything you put into your body is to help you live your life to the max!

Wednesday, September 26, 2012

Get Up and Train!

In order to achieve your goals, you have to train your body by exercising. You CAN"T be lazy!  The best way to feel good about yourself and your day is to GET UP and workout in the morning.  Since most people don't have a lot of time in the morning, it is important to do a workout that will incorporate both cardio and strength training.  This will give you the hardest workout for the least amount of time.  There are several options for you to choose:  tabata, HITT, fusion, pyramid, circuit, crossfit and plyometrics. I absolutely love all of these workouts, mainly because they are fast, fun and hard core.  Today I am going to show you how you can fit in a tabata workout (maximum high intensity workout with short bursts of rest) in 20 minutes in the morning.  If you are more advanced, you can increase the amount of reps or decrease the rest periods in between. Here is one example of a tabata workout that will work both upper and lower body.  REMEMBER: You have to perform at your absolute max in order for it to be a true tabata workout.  DON'T BE LAZY!!

3 min. warmup (such as jump rope or jogging)

20 sec. of sprints (10 sec rest)

20 sec. of jump squats (10 sec rest)

20 sec. of prison cell pushups (10 sec rest)

20 sec. of triceps dips (10 sec rest)

20 sec. of suicides (10 sec rest)

20 sec. mountain climbers (10 sec rest)

20 sec. of pullups or pushups with alternating single arm rows (10 sec rest)

20 sec. tuck jumps (10 sec. rest)

1 minute of rest (optional)

*repeat 2 more times

2 min. of cool down and stretching

(If you are just starting out in tabata or any hard core cardio workout, you can start by doing less reps or by doing 15 sec. of max intensity exercise and 15 sec. of rest.)

Let me know if you make it through the workout and how you feel. Train Hard!

Sunday, September 23, 2012

Live To The Max Challenge

This week, I challenge you to not hold back. DO NOT accept no for an answer. It doesn't matter what your excuse is....IT IS NOT AN EXCUSE! You can do it! You can eat right, you can workout in the morning if you have to, you can fit in a workout in 20 minutes, you can go without chocolate for more than a day, you can pass up the bread at dinner when everyone else is eating it, you can lift more in your weight training, you can lose the weight, you can be the best you can be. Rise Up and Just Do It! Choose one thing in your life that you keep putting off because of excuses and know that you are worth it! Live to the MAX. Give it 100% and let me know how it feels when you perform at your absolute best.
Write me and give me your success stories. What are you giving up this week? What are you going to do differently to love your life more? My Max Challenge: To sweat daily! No excuses. Yes I will be busy, yes there will be temptation to not workout, but I am going to overcome and know that I am worth it.