12/16/22: Friday On~The~Minute Challenge
Warm-up prior to workout. WOD: There are 5 different Phases for the WOD. Phase 1 & 3 are Strength Phases & Phases 2 & 4 are Cardio Phases – 5th Phase is Core. If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended. I. Phase 1: Perform the following 3 Exercises for the stated amount of Reps Below. The twist is that you have One Minute…
12/15/22: Thursday Core~Cardio
Warm-up prior to workout. WOD: Complete the following 8 Core~Cardio Movements in a Circuit for 40s with 10s Rest for 4 Sets. Rest for 30-60 seconds after 2 rounds to revolver. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 16 Sets, 10s Transition Time after Completing each Round* Rest after 2 Rounds – 16 Sets & Repeat 2 more times. If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your…
12/14/22: Be Better Wednesday Tabata
Warm-up prior to workout. WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended. KB/DB/MB/Heavy Object Staggered Stance Squats (Mini Band around knees) (4 Sets Each Foot Forward): *Sit…
12/13/22: Be Better Tuesday Core~Cardio
Warm-up prior to workout. WOD: Complete the following 8 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing each Round* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended. Cardio Supine Dead Bug (Ideally on a Foam Roll): *Lay on your Back &…
Holiday survival checklist inside
Does this time of the year cause you stress? It’s not just you — a study by Healthline found that when it comes to health and finances, not only do 44% of people think the holidays are “somewhat stressful”… 18% of them classified them as “very stressful”! The good news? You can conquer both areas – you just need a roadmap. Thriving Through the Holidays Checklist ● Make your plans TODAY. If you love last-minute shopping, leave a couple of small things undone, but get all the big things handled ASAP … and make packing or organizing lists if your…
Word of the Week: CHANGE
The word of the week is Change. To change something means to replace it with something new or different.
I like many have been talking a lot about how the world has changed and how it hasn’t necessarily been a good thing. It has taken me a while, but I have realized that I need to stop complaining and finding fault with the new world.
I often say this quote by Tony Robbins, “What’s wrong is always available. So is what’s right.” Now I need to step-up and do a few things differently.
I need a whole new way of being to thrive and heal. I need to be the change I wish to see in the world.
“Change is inevitable. Growth is optional.” John C. Maxwell
Can you relate? Does the work change resonate with you? What needs to change in order to make your life better?
Have a great week!
Need help? If you are ready for change I would love to help you!
We are taking on 7 new coaching clients on Monday, 12/5 for the 21 Day or 12-week Transformation Challenge. If you have been trying to get healthy and fit on your own and you are now ready to allow us to help you, we are ready to coach you to success.
Contact us to set up a discovery session for our new personalized coaching program here: I AM A PRIORITY – 7 DAILY PRIMAL NEEDS COACHING PROGRAM.
Questions? Please call/text me at 650-514-6679
For past words of the week: Word of the Week
Your friend & coach,
Brien
Telephone: 650-514-6679
About Brien
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P.S. I’m only a call or email away to assist you in creating LIFE BALANCE. Let’s talk more>>> https://www.iamapriority.com/
12/12/22: Be Better Monday 5 Station Fat Loss Rotation
Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 40s followed by the Active Rest Movements (ARM) for 40s for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 5s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended. PM (40s x 3 Sets): Sprinter’s Backwards…
12/6/22: Be Better Tuesday Core~Cardio Workout
Warm-up prior to workout. WOD: Alternate the following 10 Exercises two at a time for 40s with 10s Rest for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended. Station 1: A. Side Plank Hip Drop (20s Each Side): *Pulse or…
Be Better Monday 5 Station Rotation 12/5/22
Warm-up prior to workout. WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Rest Movement (ARM) for 30s for 4 Sets each before rotating to the next Station. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* If attending the LIVE Session, connect your Heart Rate Monitor to the CoreSync app > click on Workouts at the bottom > Click on LIVE > select Class Time and we will be able to see your Heart Rate, Workout Intensity and Calories expended. PM…
2 more spots available for tomorrow’s 21 Day Holiday Challenge
I have 2 more spots available for our 21-Day Holiday Challenge (Starting on Monday). You’ll get full and complete guidance on getting into shape, quickly. —> If you haven’t yet had a chance to take a look, click HERE to learn more! This challenge even includes our complete virtual workout system that you can do anytime and anywhere! I would love for you to do join us for for 21 days of workouts in 21 days! You will get to experience our personalized nutrition & lifestyle coaching/daily accountability system for 21 days. When you incorporate the right nutrition strategies in your lifestyle, you’ll find yourself… Able to lose…