Push-ups 3xME
5 Rounds 10 Ring Rows 20 Sit-ups 30 Squats We've talked a lot these past couple of weeks about creating a healthy understanding of wellness. That's the word this all really boils down to, wellness. Yes, I am in the business of fitness, but the overarching goal is truly wellness (yes, I had to say it again). My emphasis is on wellness, not simply fitness, because wellness is what takes you through the long haul. Fitness will reap it's rewards for the short and long term, but it is solely focused on your physical well being. Wellness, as dictionary.com so clearly articulates, is a noun that means this:
Does this sound tiring to you? Does it exhaust you just to read this? No fears. This path is not as challenging as it sounds because there is no need for you to change everything all at once, because remember . . . you've got your whole life to work toward this end! That's why I love this Kelsey Byers quote (I don't even know who she is, but she seems like a sharp girl to me)! We're talking about self discipline. This first begins with the mind, training yourself to view your world from a different vantage point. Then we transition to lifestyle, making choices bit by bit to create a lifestyle that reflects this new vantage point. Then we grind out the work, day after day of making simple but sometimes challenging choices. Skip the cupcake, drink the water; pass on the dessert, eat the fruit; turn off the TV, get the sleep; . . . you get the idea. It's having the knowledge so that you are able to have the discipline. It is much easier to be disciplined when you understand why it's of value! Then you will discover the beauty of surrendering those seasons of killing yourself to get in the shape you want to be in. You no longer have to go through bouts of punishment for being alive. Really, think about it. Who wants to have to decline every treat they see because it will break their diet? Who wants to skip a night out because you'll miss your workout? You have to find balance . . . moderation. You have to live life and not just be consumed by fitness. It has to become about your wellness. Because let's face it, every other route is just punishing yourself for your inability to choose wisely over time. Guys these. . .I just can't. I love these so much I want to tape them on everyone's foreheads! I want it to be the first thing you think about. The underlying truth is that skinny does not equate to healthy. Many, many skinny folks are walking around in horrible health. This is because you see the outside and not the inside. They appear thin and healthy, but their internal organs may be wrapped in fat due to an unhealthy diet and lack of exercise. We call this skinny fat. Do not be deceived. Health is not a number on a scale. Health is having a healthy functioning body - externally and internally! This is built through the discipline of making healthy choices every single day - both in your diet and exercise. So let that number go and chase good health! The rest will work itself out!
When I meet a newbie to the garage I can expect one common thing, no matter the person, they expect me to make them better. It doesn't matter where they come from, how old they are, what they do, etc. The common thread is that their goal is to improve. The distinction is - improve on what? Let's focus on the part we all have in common though . . . improving.
While the improvement list varies from athlete to athlete, it does not change the singular motivation shared - help me be better. What becomes so important is cutting through what we think we want and getting down to what we actually value. It is our values that will most impact our lifestyle and therefore our ability to create change or improvement. These values, whether we've openly recognized them or not, will have the power to build us into who we're aiming to be or, quite honestly, wreak havoc on any work we're putting in. Let me explain better. You come to the garage and you tell me you want that bikini body by June (you all know who you are). I can set you up on a killer workout program. Shred pounds and build strength to give you that toned look you're thirsting for. However, this is about 4% of your day. So let's think how effective this will be when you skipped breakfast, ate a donut with a latte at 10am, had salad and soda for lunch, grabbed a pack of peanut M&M's from the vending machine around 3pm (oh and another Diet Coke, you do have to make through the rest of this work day, good grief), come workout, go home and eat dinner (which is chicken and broccoli - we're doing good, right?), and then, after the kids are down you have a glass of wine . . . or maybe two, depends on how easy they went down. That's not all though, now you're going to binge watch your new favorite show which means you finally hit the sack at 12:30am just so you can start this cycle all over at 6am. So go ahead and tell me, how effective do you think that single hour in the garage is going to be for achieving bikini body by June (and I am NOT just talking to the ladies - you gents know who you are with your six pack for summer)? Your values tell me that you don't really care about that goal you told me about. Your values tell me a very different story. Now before you just quit everything because this seems like such a hopeless and deflating post, I want you to pause. I want you to really think about what you value and then determine yourself if your lifestyle properly reflects your values. I'll go first. I value life long wellness. I want to be healthy now and I want to be healthy later. I want to play with my kids, my grandkids, and, if I'm super blessed, even my great grandkids. I want to enjoy life everyday for the rest of my life with my fun loving husband. These things require me to have a healthy functioning body. So, I look at how I am living and ask myself, "am I living into this value?" I am not perfect, hear that first, but high on my priority list to live into this value are: working out, eating well, sleeping plenty, and keeping my stress low. I workout 3-5 times a week completing a strength and conditioning to keep my heart healthy and my body moving well. I eat mainly meat, fruits & veggies, and nuts - I partake in a little grain, a little dairy, and as little sugar (that is not naturally occurring in my food) as possible! I sleep 8-9 hours a night, without question. This keeps stress down and allows me recovery. Also to keep stress down I stay connected to the Lord, exercise, eat well (funny how those jump right back in there), and make effort to have margin in life. I am not saying I do this perfectly all the time. I am saying it is always on my radar. I am always attempting to improve and do it better SO THAT I can feed what I value most! Take some time. Sit down alone and really think about what you want in life. Not a new car, or that fun trip, but how do you want to live. What quality of life do you want to have? Then ask yourself, are you really doing what you need to do to achieve and sustain that? Deadlift 3x5
AMRAP in 18 minutes 15 KB Deadlift 15 Sit-ups 15 Burpees 100m Run 1A) Deadlift 3x5
1B) Push-ups 3xME EMOM for 12 Minutes Minute 1) Ground to Overhead Minute 2) Burpees Minute 3) Russian Twists |
AuthorMy name is Tiffany and I am the owner and trainer at Frank Fitness, a garage gym. I provide workouts to increase/maintain cardiovascular wellness and build strength. My goal is to help athletes maintain life-long wellness. Archives
January 2018
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