Superset 250 Wheel & Oblique planks!

I build up the reps with the toughest move that's very hard to do unless you have a solid core strength foundation.

I recommend you film yourself to check your form, you want to avoid ending in a hip extension position with the butt up in the bottom!

If you end up with back pains you'll likely losing stiffness needed.

When you flex or tuck your pelvis, then keep that tension throughout the set. 

It's MONDAY!

I'm stoked to be back to squatting, building up strength I lost and now seeing muscle popping up more and more.

You gotta KNOW how much I expect myself to keep going, not slack, not go for an easier workout life, I am proud of that.

Today I recorded 1000 reps 2 die on glute moves, hip abductions and then in the end extensions, you think I was excited to do all those in silence? Hell no!

But I wanna be TOUGHER, STRONGER, more RESILIENT than the rest, so I train for YOU my clients, I don't just train for myself.

I remind myself every day as needed to NEVER let myself CHOOSE to be a weak princess who just talks about how much I love to train hard.

I want to be PROUD and I love that the iron is iron, the weights don't care about my feelings.

It's all about ME to prove to myself I'm STILL here to KEEP UP what I love to do and to GO AGAINST fatigue, tiredness and lack of motivation.

I FIND motivation and keep progressing and evolving because I WANT to be stronger than the rest.

So, I hope you do this for yourself to, EXPECT more from yourself for what you DREAM of being or becoming or wanna be about! 

Hello Superstars,

It's Thursday, I had a night of can't rest, I laid listening to the heavy rain instead.

I was going to go train, didn't have the energy so I just meditated.

I got no energy at all, I know I can rev it up and make it happen, but I don't KNOW if I want to yet!

I got hit by just sadness of some worldly events, I didn't have the drive to push myself. I counted my blessings, thank you for my health and that I have family and a place to rest, still, challenged to do ANYTHING at all.

I cleaned the cat's litter box, took out the trash, didn't want to prep my dessert for the night, wasn't even interested in dinner.. 

My mind kept drifting away to that escape route, inspired by documentaries about people living off grid, minimalist style, no guarantees no certainties... One was about a guy who lived on the great barrier island.

I started to day dream about having some chickens... 

I had my coach calls with clients who I realized had the same mental struggle to stay in productive mode, and that prompted me to write this out to you. 

I don't know how to fix feeling better 'all the time', meditation takes away the worries and fears, but they come back every now and then.

Some days it's just about trying to stay afloat and not drown in thoughts.

The best exit from depressive mode is to go train, but how when there is no DESIRE to move...?

I know, it's tough.

And neither of us have lived life in this form before, we are all students in life.

I wonder how many people who feel this way and just don't  have the courage to share, to be honest and not feel embarrassed about feeling so LOW!

My whole life has been a rollercoaster in moods, and I know after each sad time a happy one returns...

It's ok to just DO what you can make happen.

Today I don't even have a plan on how to find the energy to go shop food I need, but my cat needs food too so there's no way to skip.

Today if you feel like you're dead and hit by action paralysis, remember you're not alone and it's OK, all will work out, it always does.

If you're into meditation, keep it up, if you're a prayer keep it up, if you know how to connect with the Universe, keep tuning in.

Stay strong, superstars.

Triceps, Biceps & Abs workout with supersets of triceps press and ab raises, then biceps curls and triceps extensions.

For a Superset 250 do triceps extensions or triceps press for 5 sets of 25 superset with 5 sets of 25 biceps curls.

5-6 sets Poor Man Glute Ham Raise for hamstrings!

Follow along with my training and see how I adjust my form to hit the right areas.

This exercise is my deadlift and my goal is to be able to do REAL Nordic Curls!

If you want to swap out your Romanian Deadlifts or Good Mornings for these, go for 5 sets of 20-50 seconds time under tension, that will add a good amount of hamstring work.

I HEARD through the grapevine you’re scared of my 1000 reps?

Do my 500 then!

Now let’s have fun with my Glute workout challenge:

How much weight can you use across your hips on my low-mode glute dynamic plank and KEEP it UP for 45 seconds?

I did 40 lbs today, I weigh around 120 lbs and I could clench hard for 45 seconds!

I keep my feet on a step up bench so there’s no leverage to use with more hip flexion in the start.

I LOVE this exercise because it’s a safe extension move for me and it’s much tougher to get a peak contraction than with glute thrusts.

Maybe it’s why my glutes aren’t BIG? I never liked glute thrusts, they just take too long time to load up!

With this move I tap out with almost “no weight” at all!

HOW MUCH WEIGHT CAN YOU HANDLE FOR 45 SECONDS?

If you want to do it with me, come train this workout with my 500 reps program with me as your personal trainer online!

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It’s hard to train alone in silence without anyone watching.

That’s why I record my workouts, so I HAVE to prove myself to myself!

If you got no drive, no motivation, then RELY on discipline & dedication.

If you don’t have it in you to work for yourself, HIRE a coach or a trainer to PUSH YOU to DO what you always WANT to have DONE!

Today's workout was glutes, shoulder warmup and ab wheel, turned into a STRONG one.

MONDAY!

So you're feeling defeated because things or life isn't the way you want? That's Fitness life!

The trick is to take it as a challenge to prove to yourself you're stronger than your circumstances and YOU are in charge of what mood you choose.

Do you know what I mean? 

1000 Reps 2 Die Glute Bridges!

Unilateral, bilateral and alternating reps to get all 1000 reps done.

This hip extension move is excellent for volume training.

If you want to train heavier, add a weight across your hip or attach a short resistance bands between your foot and hip.

For a 'normal' program with this exercise do 5-10 sets of 15-20 reps per side with maximum resistance you can use with full extension in the top.

Make sure you truly straighten the hip, don't just go half way up!

I train because I have STANDARDS for my CHARACTER!

There’s no chance I’m not gonna DO what I say.

When you hear me cry about feeling tired, weak and unmotivated you BET I’m ACTING on that state of mind.

As your coach it’s critical for me to inform you about my mindset, what I expect from myself and that you should not believe I’m FOLLOWING my MOOD swings!

I’m too real to tell myself a lie, there’s no later when I’m gonna be suddenly motivated all the time.

You bet I keep this policy up, I refuse to feel self pity thinking it’ll be easier when I’m OLDER!

It sucks at times but I NEED to RELY on my discipline for my body to BE and STAY strong.

I record my workouts for YOU for my OWN needs!

I gotta SHOW MYSELF I am stronger and tougher than I TALK about.

It’s NOW or NEVER.

8 MINUTES of BLUNT MOTIVATION from your FITNESS COACH: