So true...

So let that gorgeous smile shine! 


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Short on Time?

I am a big advocate of making time to train. There will always be someone busier then you who has made time to sweat it out.  I love the saying, "people don't have time, they make time it."

But there will always be days where a quick but effective workout is needed. On these days I look to Bodyrock for inspiration for an intense but super effective workout.

Try this one next time you're short on time - 

400 Reps Workout

• 
  BURPEES x 10
• SQUAT JUMPS x 10
• PUSH UPS x 10
• TOE TOUCH SIT UPS x 10
• DIPS x 10
• TUCK JUMPS x 10
• PLANK JAXS x 10
• SPLIT LUNGES x 10

Repeat 5 times to reach 400 reps! (Try and complete the work out as quickly as possible while still watching technique.)

"There's a difference between interest and commitment. When you're interested in something you do it only when circumstance permits. When you're committed to something you accept no excuses, only results."

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Bad day? Shut up and Squat.

Some training days are harder then others, you might be cranky, tired or unmotivated.  If you're body is not actually in need of a rest day then push hard and use that negative energy as your work out fuel. You are always capable of more. 

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You ARE that woman.

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Today's Motivation

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Skull Crushers Equals One Very Sore Head

Well I certainly had a mishap in the gym today! During my final set of skull crushers for todays arm workout I reached complete failure and managed drop the bar on my head resulting in a rather large bruise! Luckily i was able to stop the bar a little bit so it didn't get the full impact of a falling bar but still highly embarrassing. I am still struggling without having a training partner for a spotter all the time and need to remember to stay safe in all my workouts. 

This was my workout today which I did after a great RPM class. Train safe people, watch technique and know your limits!!!

Increase weights with each sets - the lower the reps the higher the weights and keep rest periods minimal.

Cable curl 4 sets x 20 reps, 16reps ,12 reps, 10 reps increasing weight as you go

Superset with Triceps Push Downs on the cable 4 sets x 20 reps, 16reps ,12 reps, 10 reps


Standing Barbell Curls 4 sets x 20 reps, 16reps ,12 reps, 10 reps


Superset with Lying Triceps Extensions (aka Skull Crushers)  4 sets x 20 reps, 16reps ,12 reps, 10 reps

Alternating Dumbbell Curl  4 sets x 20 reps, 16reps ,12 reps, 10 reps


Superset with Triceps Dumbbell Kickbacks  4 sets x 20 reps, 16reps ,12 reps, 10 reps

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”

Bruce Lee

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Today's Motivation

All Images are from Gym Motivation