A few years ago I remember seeing a chart of “burpee equivalents” for food. Do you remember it? ● A cookie = 141 burpees ● Small meatball sub = 402 burpees ● Big Mac = 506 burpees I’ve also seen charts for how many miles it takes to walk or run off different foods: ● 1 hour and 23 mins to walk off ¼ of a large pizza (or 42 mins of running at 5 mph) ● 48 minutes of walking to burn off a blueberry muffin (25 minutes of running) Which on one hand… Last week the word of the week was present. By being less distracted and more present, you will generally have more awareness. In regards to health & wellness, with greater self – awareness, we can figure out what we really need vs what we are being told we need by the so-called experts. Have you noticed that everyone is an expert lately? Anyone with a pulse can call themselves a coach, trainer, boot camp instructor, give nutrition advice, recommend and sell supplements. It’s kinda scary! We love giving advice to others especially when something worked for us, but is that advice what you need given your uniqueness? Maybe, but we do live in 2022. We now have the science to give us more information about our unique needs and we can use this information to get the results we want and deserve without guessing. Besides really cool functional lab tests and continuous glucose monitors that can help you determine your unique needs, working on self- awareness is one of my top objectives as a coach. It’s also FREE! I often say, “Listen to your body’s clues!” Are you listening? What has your body been telling you? Besides food there is a lot more to be aware of… Have you noticed: Your workouts suffer when you go to sleep too late? You gain weight on the weekends? Conscious, slow deep breaths or a walk in nature can reduce your stress? You gain approximately 2 pounds when you go out to eat even when you eat “clean?” Your sleep is disturbed with too much technology, high carbs for dinner and when you go to bed past 11 pm? Your belly increases with more carbs, especially gluten and late night alcohol and sugar? You have trouble eating too many raw veggies? You gain more weight and your ankles get swollen when you are not well hydrated? You get heartburn after eating certain foods? Your muscles and joints hurt when your workout without warming up effectively? You have anxiety even when there is little to be stressed about??? So much to be aware of. Awareness = Peace and Freedom Let me know what you become aware of this week! Need help? If you are ready for change I would love to help you! Just reach out anytime and let’s have a free discovery session. We are taking on 2 more Mom’s who are overwhelmed, anxious, frustrated, tired, out of balance with hormones, overweight and have one or more injuries. 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 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/ 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 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 Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10… Warm-up prior to workout WOD: Perform the following 6 Exercises in a Circuit for 30s each with 10s Rest for 5 Rounds. *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 6 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated** Weighted Forward-Backwards Lunges (15s Each Side): *Stop in the Center to… Warm-up prior to workout WOD: Perform the following 8 Core~Cardio Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 32 Sets, 10s Transition Time after Completing each Round* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated** Squat Jacks: *Get to 90 Degrees with Squat (Hinge) &… There are two important words when it comes to your meals and nutrition: variety and planning! But these words are even MORE important if you eat a plant-based (aka vegan) diet. That’s why today I’m going to lay out a few basic tips to help you get more out of the plant-based protein you eat. Because when you eat a plant-based diet … Not only do you have to make sure you eat foods that add up to enough protein for your needs (along with vitamin B12, iron, omega-3 fatty acids, and other micronutrients hard to find in plant foods) … You have… Warm-up prior to workout WOD: Perform the following 6 Exercises for 20s each with 10s Rest for 8 Sets Total before moving on to the next one. *Set Gym Boss or Interval App to: 20s Work, 10s Rest, 8 Sets, 30s Transition Time after Completing all 8 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated** Step-Ups w. Opp. Arm DB… Warm-up prior to workout WOD: Alternate the following 10 Exercises two at a time for 40s each with 10s Rest for 3 Sets. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition Time after Completing all 6 Sets* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as tolerated** Station 1: Hand Side Plank Hip Drop (AKA Side… Warm-up prior to workout WOD: Perform the following 5 Station Primary Strength Movements (PSM) for 30s followed by 30s Active Core/Cardio Movements (ACM) 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* **Heart Rate Monitor Zone: 3-5. Get the heart rate up during this time to an anaerobic zone (non-conversational intensity). Zones 4-5 are generally anaerobic zones. Zone 3 is an aerobic zone. Encourage clients to work in zones 4 & 5 for 10 minutes or more as… As I reflect back on my life I feel that I have often missed out on what was happening right in front of me because I was trying to do too much at one time. I was overcommitted, over-connected and I wasn’t present with my family, friends, and colleagues. My clients were my number one focus and everything else came second. This was good for client success and business as a whole, but not so good for quality time with my family and friends. I used to pride myself on my multi-tasking ability and efficiency, but now I realize that this model of life is unsustainable and leads to a lack of fulfillment. Notice how often you stop what you are doing and answer a call, text, read a Facebook message, etc. Notice how often your co-workers, spouse, kids distract you from what you are doing. What can you do to be more present this week?Comment below and let me know what you are noticing and what you are going to do to be more present. Need help? If you are ready for change I would love to help you! Just reach out anytime and let’s have a free strategy session. We are taking on 3 more Mom’s who are overwhelmed, anxious, frustrated, tired, out of balance with hormones, overweight and have one or more injuries. Contact us to set up a strategy session for our new personalized coaching program here: https://www.iamapriority.com/ Need help? If you are ready for change I would love to help you! Just reach out anytime and let’s have a free discovery session. We are taking on 2 more Mom’s who are overwhelmed, anxious, frustrated, tired, out of balance with hormones, overweight and have one or more injuries. 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 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/ How many burpees does 1 cookie equal?
Word of the Week: AWARENESS
What have you done about it?
Telephone: 650-514-6679
About Brien
DisclaimerBe Better Today Monday 5 Station Rotation Workout (9/26/22)
Be Better Today Friday Fun Workout (9/23/22)
Be Better Today Thursday Core~Cardio Strength Workout (9/22/22)
There are two important words when it comes to your meals and nutrition: variety and planning!
Be Better Today Wednesday Fat Loss Tabata Workout (9/20/22)
Be Better Today Tuesday Core~Cardio Strength Workout (9/19/22)
Be Better Today Monday 5 Station Rotation (9/18/22)
Word of the Week: PRESENT
The word of the week is Present. Present is being, existing, or occurring at this time or now.
Telephone: 650-514-6679
About Brien
Disclaimer
The word of the week is Awareness.Awareness is the state of being conscious of something. More specifically, it is the ability to directly know and perceive, to feel, or to be cognizant of events.
Weekly food challenge: Become more aware of how you feel before and after you eat. Are you bloated, gassy, lacking energy, clarity, etc? Do you have heartburn, skin breakouts, belly distension, cravings for sweets, constipation, etc? Are your symptoms worse immediately after you eat? How about 1-2 hours after your meal? Side effects from food can occur immediately and quite often 24-72 hours later.If you become aware that you have negative symptoms after eating this is a good sign that you should avoid a food or combinations of foods. I can help you gain more clarity as there is much more we can investigate.
Can you relate?Are you overcommitted, over-connected and lacking presence?
Do you often feel a lack of joy?
Weekly challenge: Do your best to focus on one thing at a time. Complete one task and move on to another. Rather than checking your email throughout the day, check-in 3x per day, remove your work email from your cell phone and stop the notifications on your phone and your computer for whatever tends to distract you.