Warm-up prior to workout Core/Mobility Patterns – Perform the following Movements for 30s in a Circuit with a 10s Transition for 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s Rest, 8 Sets, 2 Rounds* **Heart Rate Monitor Zone: 2-4: Aerobic zone (conversational intensity). Keep them moving** Bear Crawl: *Hips High *Relax Shoulders Lateral Ape (Alt Sides): *Lift Collar Bones 1” *Sit as Deep into Heels as Possible *Reach & Sit *Modify with High Squat Beast Shoulder Tap: *Knees barely off Ground *Modify with Beast or Quadruped with Opp. Hand & Leg Lift *Lift Collar Bones 1”… Discover the power of GRIT and unlock your untapped potential! 💪✨ Grit, as defined by psychologist Angela Duckworth, is all about perseverance and unwavering passion for your long-term goals. It’s the ability to stay determined and motivated, even in the face of failure and adversity. Research shows that being gritty plays a vital role in achieving success, surpassing talent and intelligence alone. It’s the resilience to stick with what matters most to you and bounce back stronger from setbacks (Duckworth 2016). So, how’s your GRIT? Remember, the journey towards weight loss and fat loss is not always smooth sailing. Challenges will arise, but it’s crucial not to give up on your aspirations. Embrace your grit and let it fuel your progress! But here’s the thing: even the grittiest individuals sometimes need support when the going gets tough. If you’re feeling overwhelmed or in need of guidance, know that I’m here to help you every step of the way. Let’s get gritty this week and show the world what we’re capable of! 💥💪 Share in the comments below how you’re embracing grit in your life and tag someone who embodies determination. We have opened up another start date for my personalized I AM A PRIORITY – 7 DAILY PRIMAL NEEDS COACHING PROGRAM. Do you want to lose 10+ lbs and at least 1 clothing size in the next 6 weeks and keep it off permanently? If you are interested or know someone that might be, check out the details here >>> I AM A PRIORITY 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 each Tabata Combo for 20s with 10s for 16 Sets Total before moving on to the next Combo. Tabata #4 is to be performed as a group for 4 – 6 Sets each. For Example in #1: 20s of Jump Squats, 10s Rest, 20s Single Leg Deadlifts, 10s Rest, 20s Jump Squats, 10s Rest, 20s Single Leg Deadlifts, and so on until you reach 4 Minutes of each Exercise (8 Sets of each) ALLOW approximately 30s Rest after each numbered Tabata (depending on Group). *Set Gym Boss or Interval App to: 20s Work, 10s… Warm-up prior to workout The Murph workout is one of the CrossFit “hero” WODs, or workout of the day. These workouts are performed to honor the memories of those who served in the armed forces and paid the ultimate sacrifice. “Murph” honors the life of Lieutenant Michael Murphy from Patchogue, NY, who died serving in Afghanistan in 2005. The Murph workout is done for time and consists of: A one-mile run 100 pull-ups 200 push-ups 300 squats Another one-mile run Like many on Memorial Day, we will honor Lieutenant Michael Murphy will a modified version of the Murph.Our Goal:1 Mile100… Witness the amazing power of determination and the impact of 12 weeks on Sarah’s life! 🙌 In just a short span of time, Sarah achieved remarkable results that are truly inspiring. Let’s take a look at her incredible accomplishments: 👗 Dropped 3 dress sizes 💪 Shed 7.5% body fat ⚖️ Lost an impressive 26 lbs But that’s not all! Sarah experienced significant improvements in her overall health: ✅ A drop in A1C levels (no longer at risk for diabetes!) ✅ Decreased triglycerides ✅ Improved thyroid function, leading to reduced medication… Warm-up prior to workout WOD: Perform the following 7 Exercises in a Circuit for 40s each with 10s Rest for 4 Rounds. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 28 Sets, 0s Transition after Completing all 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** 1. DB Renegade Row (RT) > Row: (LT) > Repeat: *Start… Warm-up prior to workout WOD: Perform the following 5 Station Core Movements for 40s followed by Cardio for 40s with 10s Rest for 3 Sets each. *Set Gym Boss or Interval App to: 40s Work, 10s Rest, 6 Sets, 30s Transition 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** KB/DB/MB/Weighted Object Figure 8 to Hold: https://www.youtube.com/watch?v=F3kihgzdGAc… Warm-up prior to workout WOD: Perform each Exercise for 20s with 10s Rest for 8 Sets before moving on to the next Exercise.*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** KB/DB/Weight Single Leg Straight Leg Deadlift (4 Sets Each Side):… Warm-up prior to workout CORE/MOBILITY WARM-UP: Alternate 30s Each – 2 Sets *Set Gym Boss or Interval App to: 30s Work, 10s rest, 4 Sets Bear Crawl: *Legs Straight *Opp. Arm & Leg *Try to get Foot to Hand to get Stretch *Allow Head to fall *Butt in Air *Modify with Baby Crawl *Keep Belly in for added Stability – Breathe rhythmically Lateral Ape: http://www.youtube.com/watch?v=6wJgH_Ckmbs *Sit in Full Squat & Attempt to get Heels to Ground (Widen Feet as needed) > Reach w. Straight Arms & Jump to Side > Squat *Lift Collar Bones 1” *For those who lack Mobility… The word of the week this week is PATIENCE. Patience is a superpower that allows us to stay calm and composed when facing challenges or difficult individuals. How’s your patience game going? Personally, I like to think of myself as a patient person… as long as everything goes smoothly, that is! 😄 Back in 2019, I attended a service at Menlo Church and was struck by a powerful message on patience delivered by Pastor Bryan. It felt like he tailored it just for me, but I believe anyone who often finds themselves frustrated with the ups and downs of life…Be Better Thursday Core~Strength~Cardio Workout (6/1/23)
Word of the Week: GRIT
The word of the week is GRIT!
Telephone: 650-514-6679
About Brien
DisclaimerBe Better Wednesday Combo Tabata Workout (5/31/23)
Be Better Monday Memorial Day Murph Workout 5/29/23
🌟 Incredible Transformation Alert! 🌟Yelp Review/Success Story: Sarah M
Be Better Endurance Friday Workout (5/25/23)
Be Better Tuesday Core~Cardio 5 Station Rotation Workout (5/24/23)
Be Better Wednesday Strength Tabata Workout (5/24/23)
Be Better Tuesday Core~Cardio Workout (5/23/23)
Word of the Week: PATIENCE
