5 Fitness Tips for Fitness Friday and Hammer and Chisel Power HammerTime

Today I completed Power Hammer, part of Master’s Hammer and Chisel, Team Beachbody’s 60day program. I had to get motivated because I knew I would feel drained at the end….I really enjoyed this workout today! I was successful and now I feel strong and accomplished in my “out of comfort zone” experience.

Here's a recap of Power Hammer - 2 rounds, 40mins total including warm up:

Eqpt: Band needed for warm up, 1 set light weights, 1 set Medium weights, 1 set Heavy weights

Round 1 - L=Light weight    M= Medium weight 

Overhead press, 10reps L,10 reps M

Squat, 10 reps L, 10 reps M

Thruster (squat up to a overhead press) 10reps L, 10 reps M

Jerk press, 5 reps left leg L, 5 reps right leg L, 5 reps left leg M, 5 resp right leg M

Dead lift, 10 reps L, 10 reps M

Shrug, 10 reps L, 10 reps M with slight hip extension

Upright row, 10 reps L, 

Deadlift to shrug to upright row, 10 reps M

Clean, 10 reps L

Deadlift to full range clea, 10 reps M

Round 2-L-Light weight    H=Heavy weight   FR=Full Range

FR Clean & press, 10 reps L, 5 reps H

FR Clean & Squat, 10 reps L, 5 reps H

FR Clean, Squat, & Press, 10 reps L, 5 reps H

FR Clean, Squat, Jerk Press, 5 reps left leg L, 5 reps right leg L, 5 reps dominant leg H

FR Left arm Left leg Clean, Squat, & Jerk Press, 5 reps L, 5 reps H

FR Right arm Right leg Clean, Squat, & Jerk press, 5 reps L, 5 reps H

During my workouts, I end up doing a brain dump of all if the thoughts in my head. I keep my voice memo app handy and if there's time to stop and grab a pencil, I do that, too. My adrenaline kicks in and I have to record these thoughts wile they are so clear in my mid because my blood is flowing faster and they *endorphins are kicking in. Mom-brain takes a back seat and Mozart-brain kicks in. Mozart-brain is usually referring to the effect that music can have on our brain activity and productivity. However, physical exercise can release those same emotions and clarity…..hence, Mozart-brain.

It’s Friday and my workout produced these 5 Fitness Tips:

1. Switch your cell phone to airplane mode during workout…..distractions are intrusions into your special time…. Own your own time!
2. Step out of your comfort zone once a day, doing at least one thing you normally might never attempt or maybe you have tried it before but failed. This time could be THE time you succeed!
3. Keep your house empty of bad food. If you want to lose weight, don’t tempt fate by filling your pantry with unhealthy food. If you buy it, chances are you’ll eat it. Don’t buy it in the first place.
4. Have a great playlist ready in case you need an energy boost. Starting your workout is tough if you approach it cold. Get yourself motivated and excited but jamming to your upbeat beats! Here's a great one: Autumn's Spotify Playlist-upbeat
5. Schedule your workouts and stick to the schedule, except life & death situations. You deserve the time well spent whether it’s meditation, yoga, cross fit, or a kick ass plyo session.

What tip will you engage with today?
Let me know!

*Endorphins are the body’s natural feel-good chemicals, and when they are released through exercise, your mood is boosted naturally. Exercise also releases adrenaline, serotonin, and dopamine. These chemicals work together to elevate your mood.