Article

Spread the love

Be Better Wednesday Tabata (2/1/23)

Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s with 10s Rest for 8 Sets Total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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. 1. One Leg Couch/Chair Squats (4 Sets Each Leg): *Start with…

Be Better Tuesday Core~Cardio (1/31/23)

Warm-up prior to workout WOD: There are 4 Core Stations. Alternate the 2 Core Exercises at each Station for 40s each with 10s Rest for 3 Rounds. After 3 Sets, Perform 40s of Cardio to get the Heart Rate Up. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 7 Sets, 30s Transition Time after each Completing all 7 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…

Word of the Week: PAUSE

The word of the week is PAUSE. To pause is to stop doing something for a short time before doing it again.

I don’t know about you, but PAUSING LIFE is one of the hardest things I know I MUST do, but often don’t.

I am fairly good with my nutrition, hydration, sleep and workout habits, but most of each day is filled with emails, texts, phone calls, zoom meetings, social media notifications and the many to do’s of life.

The noise from life continues to get noiser and cause distractions.

And if you are married with kids, there is yet…more noise 🙂

Do you have a hard time focusing and GSD (Getting Shit Done)?

PAUSE…even for a few seconds and just breathe.

Practice the Pause

When in doubt, pause.

When angry, pause.

When tired, pause.

When stressed, pause.

And when you pause, pray.”  Chelsea Crockett

Are you up for the PAUSE Challenge this week?

Shut down the noise of life, close your eyes and breathe in and out of the nose.

Good: Pause & Breathe for 1 min or more each day
Better: Pause & Breathe 2x for 1 min or more each day
Best: Pause & Breathe for 3x or more for 1 min or more each day

*Consider using a guided meditation app like 10% happier, calm, etc.

We are taking on 5 more new coaching clients for the “I AM A PRORITY” Personalized Coaching Program starting on Monday.  If you have been trying to get healthy and fit on your own and you are now ready for Structure, Accountability and a RESULTS GUARANTEED Program, 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
Disclaimer

P.S. I’m only a call or email away to assist you in creating WORK- LIFE BALANCE.  Let’s talk more>>> https://www.iamapriority.com/

 

Be Better Monday 5 Station Fat Loss Rotation (1/30/23)

Warm-up prior to workout WOD: There are 5 Stations with Two Exercises per Station. The first Exercise is a Primary Strength Movement (PSM) and the Second is an Active Rest Movement (ARM). Alternate the Two Movements (PSM & ARM) at each Station for 30s each with 10s Rest for 4 Sets. *Set Gym Boss or Interval App to: 30s Work, 10ss Rest, 8 Sets, 30s Transition Time after each 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…

Be Better Friday 5 Station Rotation (1/27/23)

Warm-up prior to workout WOD: Perform the following 5 Station Primary Movements (PM) for 30s followed by the Active Recovery Movement (ARM) for 30s with 10s Rest 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 each 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…

Be Better Thursday Loaded Core~Cardio (1/26/23)

Warm-up prior to workout WOD: As a Group, perform the following 6 MB Core Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after each Completed 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. Back Lunge w. MB/DB/KB/WEIGHTED OBJECT Rotation: *Step Back &…

Be Better Wednesday Tabata (1/25/23)

Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 8 Sets total, one after the other. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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. 1. KB/DB/SB/MB/Band/Heavy Weighted Object Sumo Deadlift High Pull: *Preferably use 1 KB or…

Be Better Tuesday Core~Cardio Hip – Knee Strength Workout (1/24/23)

Warm-up prior to workout WOD: As a Group, perform the following 8 Core – Cardio Exercises in a Circuit for 40s each with 10s Rest for 3 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 8 Sets, 30s Transition Time after each 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. 1. Side Lying Hip Internal Rotation with…

Word of the Week: FLOW

The word of the week is FLOW.

Flow is to move in one direction, especially continuously and easily.

A flow state is when you are in the zone. The mental state in which a person performing some activity is fully immersed in a feeling of energized focus, full involvement, and enjoyment in the process of the activity.

Are you distracted easily?

Are you overwhelmed?

Do you need to improve your flow?

If you are in flow you are probably experiencing efficiency, abundance and joy right now. 

“Go with the flow. Force nothing. Let it happen – trusting that whichever way it goes. It’s for the best.” Mandy Hale

You are exactly who you need to be & where you need to be. Have faith!

Let me know if you need help with your flow.

We are taking on 5 more new coaching clients for the “I AM A PRORITY” Personalized Coaching Program starting on Monday.  If you have been trying to get healthy and fit on your own and you are now ready for Structure, Accountability and a RESULTS GUARANTEED Program, 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
Disclaimer

P.S. I’m only a call or email away to assist you in creating WORK- LIFE BALANCE.  Let’s talk more>>> https://www.iamapriority.com/

 

Be Better Monday 5 Station Rotation (1/23/23)

Warm-up prior to workout WOD: Alternate the following 5 Primary Strength Movement (PSM) Stations for 40s followed by the Active Cardio Movements (ACM) for 40s with 10s Rest for 3 Sets each before moving on to the next station. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 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…

1 2 614