This is a saying I use a lot in my fitness classes. I usually get a groin or an eye roll, but as a group we push through and finish. The depth of these words never truly hit home with me until I wrote them to my son in the 1st letter he will receive at Boot Camp. “Tell yourself you can do anything for 10 seconds and if you need 10 more seconds, say it again”. We all have times we need to push through those 10 seconds to reach a goal. Small things: I can do push-ups 10 more seconds. I can walk away from that cookie. I can focus on this project. Then there will be moments that it will take all your inner strength to get through. Those 10 seconds will be the most challenging of your life. Knowing my son is facing that repeatedly over the next several weeks means I have been relying on this phrase heavily.
Sometimes, you need those 10 seconds to breath. Throughout the day we all face challenges that can cause us to react in a way we may regret later. Traffic, a screaming toddler, an unreasonable client, a salty teenager or a situation we have no idea how to handle. We need to take 10 seconds, to not cut someone off or make a gesture. To see the tiny, hungry, tired person in front of us. Or most important, to not say things we can’t back. Sometimes 10 seconds to breath is what will help look at the situation from the outside. The person in the other car doesn’t know me, they clearly are having a bad day. Does it really matter what strangers in this store think of my child’s behavior. Does this client understand what they want from this project? Is this battle worth picking? You are not going to be able to solve every problem in 10 seconds but it can help you connect with your inner self so in the next 10 seconds, you are expressing who you want be.
We can use 10 seconds to be kind. We often say we want to do more but we don’t have time. You can roll your eyes when you see a shopping left in the parking lot or push it as you walk up to the store. You can send a text to a friend having a rough time. You can hold a door open for someone. You can tell someone thank you. You can tell someone I love you. Now, with a fresh perspective, you can do anything for 10 seconds.
Today as I was writing in my gratitude journal and reflecting on my goals, I began to question, am I in tune with what I really want? Do I really have plan in place that is setting me on the path to success? Are my goals still in line with what I value the most right now? We all experience burn out and doubt. Sometimes those nagging feelings are our true self calling us to re-evaluate what we really want. Is the goal we are working toward really going to bring the success that helps us find fulfillment and happiness. Sometimes we need to slow down to speed up. Write a mission statement for your life, set goals that reflect that mission, put a plan with each step you need to achieve that goal. Wishes are nice, but a goal with a plan makes you unstoppable.
Here is month one of our Bikini Ready Workout we have been doing in Muscle Conditioning Class. Missed out, no worries, here is the workout for you to do at home or in the gym. Questions on the exercises listed or need a modification, drop your questions below. Each workout has 3 circuits. Do the circuit 3x, then move on to the next circuit. Do each workout 3x a week and be ready to wear that bikini with confidence.
Week 1 & 3
Equipment needed: Dumbbells and Mat
Single Leg Bridge (12)
Side Plank (30 sec)
Plank to Swimming (12)
Roll-up to Jump (12)
Goblet Squat (14)
Rear Lateral Raise (12)
Bench Press (12)
Reverse Lunge (12 ea. side)
Shoulder Press (12)
Spider Lunge (in plank, 12 ea. side)
Tricep Extension (12)
Bicep Curl (12)
Week 2 & 4
Equipment needed: Dumbbells, Mat, Circle Resistance Band, Step or a Chair
Lateral Band Walks (1 min) *band on thighs over knee*
Squat w/ Knee Out (12) *band on thighs over knee*
Twisting Dumbbell Curl (12)
Dumbbell Step-Up (14) *onto step or chair*
Mountain Climbers (30 sec)
Plank Walks (12)
Dumbbell Side Lunge (12 ea. side)
Dumbbell Row (12)
Reverse Crunch (14)
Twisting Dumbbell Curl (12)
Tricep Kickback (12)
Half Kneeling Chop & Twist (12 ea. side)
Todays motivation Monday quote come from our book club book, You Are A Badass by Jen Sincero. In our online discussion this weekend, one of our readers shared that this quote spoke to her. I woke up this morning wanting to take on a 14 day challenge that I have attempted before and have not been successful. I immediately began to think about my past failure and what temptations might side track me. This quote made me recognize that I am derailing myself by not just staying in the moment, enjoying the present and actually creating anxiety that does not need to exist. Letting our past attempts define what we can accomplish in the present sets us up for another perceived failure from the beginning. We need to start with our head high. If we must look back, remember a time you felt like your best self, focus on your personal strengths and use that to work towards your goal. More important, changing the goal to self improvement through positive change and not just running to a finish line, helps us connect to our true purpose and express our true selves.
Spring is here and like many of you, I am looking at my home, my schedule, my inner self and taking inventory of what I am ready to let go of, and what I would like to add to my life. While I have been quiet online, there has been a lot going on as I refocus, redirect and look at how I really want to use this space and what I want to share. While I will continue to share workouts and recipes, I am feeling I want to share deeper and be more open. From the conversations I have had the last few weeks, a lot of us are struggling with parenting, marriage, friendships, feeling guilty and trying to find balance. Yet, we don’t want to talk. We are afraid of being judged and instead put on that perfect front. I think the ultimate act of kindness is to be open and honest with those struggling around us and be transparent so our loved ones can support us. I will be running some challenge groups in the FB group that will help us share and reach short-term goals. Coffee Talk posts will be more frequent and real life struggles parenting a teen and young adults, new adventures in my 21 year marriage and just life in general. Cardio And More will continue to be workouts and tips. Cup Of Love is a space for motivation, kindness and peaceful living. Thank you for being part of my journey, for your love and support. Please comment on any topics or tips you would like to see in the coming weeks. Hope your week is filled with Coffee, Peace and a little Cardio.