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I have been an early riser for most of my life due to work, kids and life, but my husband for many years was on the opposite schedule. Christmas of 2018 I found the book "The 5am Club" by Robin Sharma. I bought this without reading it and gave it to my husband as a gift. I had no idea what it was about but assumed it would teach him the benefits of waking up at 5am. His response was "I do not want to be part of the 5am club". But he read the book and now I am happy to report he is no longer a night owl. He consistently gets up at 5am everyday, yes even when we were in Hawaii for two weeks he was up at 5am!
I leave the house by 4:30 am so had no real idea what he was doing at 5am, I assumed he was just working. I started asking more questions about what the book taught him and what he did at 5am and realized in one hour he would workout, listen to an audio book or podcast, meditate, and write in his journal. I soon realized that I needed to read this book. I have no problem getting up and getting my workouts in but now I felt like I was missing out on what more I could be doing to really elevate my life. I would like to share some of the things I have learnt over the next couple of weeks but I also recommend that you read it. It is available on audible as well. For now I leave you with this: "Take excellent care of the front end of your day, and the rest of your day will pretty much take care of itself. Own your mornings. Elevate your life." "To find your best self you must lose your weak self. And that only happens through relentless improvement, continuous reflection and ongoing self - excavation. If you don't keep rising daily you'll get stuck in your life, for the rest of your life". So whether you are trying to find time in your day to workout, meal prep, have some alone time before the kids wake up, whatever it is you are striving for I truly believe that you need that hour before the sun comes up. Before the rest of the world gets up.
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Last spring I was asked to speak at a running room clinic on the importance of strength training for runners. I hummed and hawed about doing the presentation as I have done them before and have had little success at getting across to runners on how important it is not only for improving race times but avoiding injuries and longevity in the sport.
My Aunt was the one running the group so naturally I said yes. I spent a lot of time thinking about what I was going to say and how I was going to get across to the runners to try and get them in the gym. I tried something a little different then what I have done in the past and it worked!! After the presentation I had over 10 people come in and start training with me. It is now seven months later and there are still nine of these individuals training and let me tell you I have seen some amazing improvements in coordination, strength and balance. Our first session as a group took us 50 minutes to get through the warm up. We still have a ways to go but I am so proud of these athletes who took the chance to try something new and have been so dedicated over the past seven months. The improvements I see each session get me so excited. I look forward to helping each of them achieve their goals in 2019. This weekend many of them will be running a marathon they have been training extremely hard for. I wish you the best of luck this weekend Kerri, Sheila, Barb, Jan, & Julie. Run hard and have fun! I truly love seeing progress and success with all my clients. Each one has different goals and challenges but nothing is more satisfying then watching someone work their ass off to achieve multiple goals. One client who lately has continued to provide this joy for me is Laurie. She has been training with me consistently since October 2016. She has always been an active person: running, hiking, biking, but was the Mom who put everyone else's needs ahead of her own. Now if you know Laurie you know she is still one of the most thoughtful and giving individuals around, but after a couple rough years she finally said enough and took charge of her health and fitness. Laurie began strength training twice a week at 6am in a small group, adding a third day focusing on conditioning and core within the first year. Laurie is not a competitive person, but without really knowing it she has inspired and pushed everyone in the groups to work harder. Trying to keep up with Laurie is a difficult thing to do these days. May of 2017 Laurie began Precision's Nutrition Procoach program with me. It was an amazing experience for me to read and see all the changes that were happening for her not only with her fitness but with her hormones, her stress and her sleep. She lost 19 inches and 17 pounds in one year and probably gained over 5 pounds of muscle. Today her strength, confidence and physique are an inspiration to me. So thank you Laurie for working your ass off and showing everyone what hard work and dedication can do. This morning as I watched this group of athletes push through a doozy of a workout I was filled with so much joy and gratitude. I'm so honoured to be able to coach these athletes each week and see each one of them reach goals, conquer things they couldn't do before, and push through workouts they want to quit. So nice work gang and thank you for making my job so rewarding.  No better way to start the week then getting a good sweat on!! These guys did that this morning.  Summer is coming to and end which means its to to check in with your goals and see what you have accomplished already, and what you still want to achieve before the year is over. So pull outs those goals you set earlier in the year, adjust, modify and add what you need in order to finish 2018 off with a bang. Summer can often be a time where we indulge a little more with food and drinks and when it comes to getting back on track it can often be difficult to stop eating these delicious summer foods. Check out this info graph from Precision Nutrition on Why it's easy to overeat on junk and how to stop! It's time to clean out those cupboards and plan your workout schedule for the next few months.
Three rounds of complex 1 & 3 Complex #1:
Check out the link below for video of most exercises:
https://www.youtube.com/playlist?list=PLrwX-660Ath2lWKM-konRg5aHJLokAbBF Today's workout only has six exercises that you will do 10 rounds of each. You will need a watch or phone that has a timer on it. All exercises are 20 seconds of work 10 seconds of rest, 10 times. Stay on exercise one and complete all 10 rounds before moving onto exercise two. Have fun. Exercise #1: Step up - alternating legs (on a picnic table or stair in your house) Exercise #2: Elastic chest press - wrap the elastic around a tree Exercise #3: Sprint - Find an area you can run back and forth about 20m Exercise #4: Jump squats Exercise #5: Bent over wide pulls (wrap the elastic around a tree or pole) Exericse #6: Tricep Up/Downs Check out the link for videos of most exercises:
https://www.youtube.com/playlist?list=PLrwX-660Ath2lWKM-konRg5aHJLokAbBF If you have weights by all means use them. If not these are all body weight or elastic exercises Complex #1: 3 rounds
Check out the link below for video's of most of the exercises:
https://www.youtube.com/playlist?list=PLrwX-660Ath2lWKM-konRg5aHJLokAbBF Summer is a great time to get outside and switch it up from you regular routine. Hiking, running, playing tennis, kayaking but I know it can be worrisome that you will lose all the strength gains you have made over the winter. I'm personally camping and travelling a lot this summer and will not have access to a gym so I will be posting some "Do it anywhere workouts" throughout the summer.
Things to travel with:
Check back often for new workouts! Happy Summer |
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