Motivation Monday

Even Though it's MONDAY...

Just some more #WINSpiration >>

http://www.youtube.com/watch?v=7NsCLrcPl88

"Maybe it's my fault. Maybe I lead you to believe it was easy [...] that my game was built on flash & not FIRE. Maybe it's my fault that you didn't see that failure gave me strength; that my pain was my motivation. Maybe I lead you to believe that [my skills were] a God-given gift and not something I worked on every single day of my life. Maybe I destroyed the game. or MAYBE you're just making excuses." - Become Legendary - Michael Jordan

S/O to @shead202 for the clip!

#BeAmazing, Today & Everyday!

Mia

CanFitPro Fitness & Wellness Consumer Trade Show

Hey All,

Normally this post would be about my "SOMETHING NEW" for the week, but, this Weds I was helping out a friend with an event, and therefore hadn't the chance to try any newness.

That being said, this weekend - Thurs thru Sunday - I'm volunteering at the CanFitPro Consumer Fitness & Wellness SuperShow

Feel free to stop through and see all the great fitness & health presenters, workshops, classes and kiosks! Great discounts on equipment, gear, snacks and swag, and TONS of invaluable information available about ALL facets of health, wellness and fitness!

I will be blogging about my experiences at the conference/convention, next week

Cheers,

xo - Mia

Workout Wednesday! > Move YOUR Weight!

Want to know the SECRET to making your workout programs WORK?

ADD SOME BODYWEIGHT EXERCISES!
Although underrated, it is VERY possible to get positive changes by doing bodyweight exercises.

In fact, it's the kind of program with which one can get incredible fat burning and muscle toning results.

Here are a few reasons why Bodyweight Workouts can be GREAT.

• FIRST
• They allow you to train under any circumstances, you don’t need any kind of gym equipment and you don’t need to head to the gym.
• No matter where you are, once there is SOME space, you can always rely on using your body to build strength and muscle.
• SECOND
• Bodyweight exercises are very good at burning fat. Since you don't have the added resistance, the exercises are typically performed at a higher intensity.
• The higher the intensity, the more calories that will be burned throughout the workout, which in turn leads to more fat burned.
• Those who typically rely on weights in their workouts may not be used to using their body as resistance.
• For this reason, they will be challenged by these exercises, resulting not only in an additional increase in intensity output, but in strength gain as well, and possibly an increase in muscle mass.
• THIRD
• They are great to add at the END of a workout week, when you've already hit all the major muscle groups and want a good full-body pump.
• You can use them to transition through a plateau, or to break up high-volume periods in a program, versus a true "rest week".
• Many athletes use this in their pre-season to in-season transition. They are also great for warm-up & warm-down sets during a workout.
• FOURTH
• Using only the body is helpful in building and improving Functional strength.
• Which in turn, can lead to enhanced performance across daily life movements, as well as sport-specific skills.
• While standard exercises can help you build strength, they do not build strength that you can utilize as well.

Some of my FAVORITE go-to's  >>

Warm-Up with

• Skipping Rope (*without the rope)
• Butt Kicks & High Knee Jog
• Jumping Jacks

For the Upper Body

• Push-Ups - Lots of options here!
• Dips (*ok, you WILL need a ledge of a chair or bathtub, or bench)
• Pull-Ups (*if you have access to a high ledge, or bar)

For the Lower Body

• Squats - SO MANY VARIATIONS for this one! Wide, Close, Jacks, Jump, Depth/Direction changes
• Lunges - Change depth, change direction, Change Speed, make them Plyometric!
• Calf raises - for an advanced/plyo move, try Wall Taps!
• Tail-anchored (*booty on the wall) Waist Hinges ~ aka: "good mornings"

For the Core

• Not only do PushUps, PullUps, Squats and Skipping work the core.

For "Abs dominant" exercises. you can stay standing & try these:

• Slow kicks - kick up *pause* and slow drop using the abs to keep the leg up
• Cross body toe-grabs - like the above but across the body
• Y-hold side bends - try to bend as low as you can contracting the abs to keep the back safe

OR get on the ground.

• Planks - standard, low, sides, add kicks, add jacks legs, raise an arm.
• Mountain Climbers (*plank runs)
• Seated bicycles, or leg raises
• Laying down cross body snaps

OK THAT WAS A LOT!!
You've got all the weapons you need, now FIGHT! erm.. FIT... erm... NOW GO!

xo - Mia

Montivation Monday :: WINSpiration!

Here's a Little bit of Motivation Monday :)

Here is my Mantra, my WINSpiration :: Be AMAZING
Simple, right?

Let me break it down...

Dream fearlessly. Think positively. Speak responsibly. Work purposefully. Act impeccably. Eat intelligently. Train diligently. Live freely. Pray faithfully. Love deeply.

And if you still don't QUITE grasp what each of these facets of "Being AMAZING" mean...

Here are Some other people, who's words offer prose-like elaboration.

"All your Dreams can come true, if you have the Courage to pursue them" - Walt Disney #DreamFearlessly

"Positive Anything is better than Negative nothing" - Elbert Hubbard
#ThinkPositively

"The superior man acts before he speaks, and speaks according to his actions" - Confucious
#SpeakResponsibly

"Concentrate all thought on the work at hand. The Sun's rays do not burn until brought to a single focus" - Alexander Graham Bell
#WorkPurposefully

"If your morality is impeccable, then so shall I be inspired by you" - Yajur Veda
#ActImpeccably

"To eat is a necessity, but to Eat Intelligently is an Art." - Francois deLe Rochefoucauld
#EatIntelligently

"To be successful you must dedicate yourself 100%" - Arnold Schwarzenegger
#TrainDiligently

"To be free is not merely to cast off one's chains, but to live in a way that respects & enhances the freedom of others." - Nelson Mandela
#LiveFreely

"Seek His will in all you do and he will show you which path to take" - Prov 3:6
#PrayFaithfully

"To love deeply in one direction makes us more loving in all others" - AnneSophie Swetchine
#LoveDeeply

BE AMAZING

Feel free to adopt it and apply it!
I feel it will help me change the world :)

xo -Mia