Motivation Monday

Posted: April 16, 2012 in Articles, Music, Quotes, S&S Workouts

Who or what is lighting a fire under your behind today, tomorrow, and all this week!?

It was an eventful weekend! It was the first Saturday of my 6-week Strength & Sweat Bootcamp, and my trusty sidekick Doug and I led two groups through my Fit Test (see below!) and a half-hour more of “what’s to come” workouts. It was a great morning and the rain held off. WOO! I look forward to the next five weeks. If you live in the Grand Haven/Spring Lake/Muskegon/Holland area and want to know more about getting fitter and faster for summer with me, leave a comment and we’ll talk 🙂

As for Sunday… It was a mostly lazy day during which Doug and I made our famous dark chocolate coconut waffles and then later a batch of Rice Krispie Treats, which are highly dangerous to both of us! But, back on track this week with some new motivational juice in the tank.

But first… Are you a kind gym-goer? Read my article on Anytime Health – Gym Etiquette: Dos and Don’ts.

New Pumped-Up Jams
“Turn Around Part 2” by Flo Rida & Pitbull
“Breakin’ a Sweat” by Skrillex ft. The Doors
“Bangarang” by Skrillex ft. Sirah

Words that Push and Move Me
“We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are.” –Alice May Brock

“The only thing we have to fear is fear itself.” –Franklin D. Roosevelt

“Well, any time that someone’s telling you that you can get the abs you want in eight minutes or the body you want by drinking this drink, it’s all misleading. When you want to change your body, you have to change your mind. There are no real tricks out there for real and lasting change. It’s about taking care of yourself and being mindful.” –Bob Harper

The Strength & Sweat Bootcamp Fit Test
Did you miss the first Saturday of my bootcamp? Have no fear! You can still do my Fit Test now, and throughout the next 6 weeks to see how you progress. You need to set a timer or wear a watch and you need a piece of paper and a pen to write down your scores—no weights necessary! You go hard for 30 seconds and rest for 45 before the next one. Here are the exercises in order:

  1. Scissor Switch Kicks
  2. Burpees (I don’t do mine with pushups)
  3. Squat Jacks
  4. Spiderman Climbers
  5. Jumping Jack Speedbags (You do a jumping jack with your legs but your fists rotate over each other in front of your face like you’re punching a speed bag.)
  6. Pushups (On your toes!)
  7. Star Jumps
  8. Speed Squats (Stand in squat position—feet slightly wider than hips, toes turned out—and squat down with your hands clasped in front of your chest as fast as you can, butt going back and down.)
  9. Square Jumps (Frog jump forward, to the right, backward, and to the left to start. That’s 1 rep.)
  10. Standing Mtn. Climbers
  11. Jumping Lunges
  12. 1-Arm Side Crunch—R leg to elbow for 30 sec., rest, then L leg to elbow for 30 sec. (Stand with your R arm raised above your head, slight bend at the elbow and bring your R knee to your R elbow doing a standing side crunch. Switch sides the second time around.)
  13. Crunches (Regular crunch—feet shoulder-width apart and on the ground, hands behind head, curl up so both shoulders leave the floor.)
  14. Bicycle Crunches
  15. Inch Worms (Place your hands on the ground by your butt, fingers facing your toes. Lean back slightly and lift your feet off the ground, keeping them together. Pull your knees toward your chest, then extend your legs out, that’s 1 rep.)
  16. Godfather Complex (Do only this last exercise for 1 full minute: 1 jumping jack, 1 pushup; 2 jumping jacks, 2 pushups; 3, 3; 4, 4; and so on. Write the number down of the full level you completed—so the 4s or the 5s, etc.)

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