Tag

work hard

Browsing

Equipment Needed

  • dumbbells (optional)

Weekly Wednesday Workout

In today’s workout, you will do three rounds of 7 rounds of 7 reps of 3 shoulder movements. Rest as needed in between each round.

Movements for each round:

  • 7 lateral raises (together or each arm)
  • 7 front raises (together or each arm)
  • 7 shoulder to overhead (together or each arm)

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Simone Pellegrini on Unsplash

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • one dumbbell (optional)

Weekly Wednesday Workout

Here is the third set of our 7 Rounds series. In today’s workout, you will do seven rounds of 7 reps of four ab movements. Rest as needed in between each round.

Movements for each round:

  • 7 Russian twists
  • 7 crunches
  • 7 legs to the left
  • 7 legs to the right

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Andre Taissin on Unsplash

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • a light set of dumbbells (optional)

Weekly Wednesday Workout

Here is the second set of our 7 Rounds series. In today’s workout, you will do seven rounds of 7 reps of four leg movements. Rest as needed in between each round.

Movements for each round:

  • 7 squats
  • 7 lunges (each leg)
  • 7 calf raises
  • 7 straight leg deadlift

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Lucrezia Carnelos on Unsplash

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • a light set of dumbbells (optional)

Weekly Wednesday Workout

We are starting a new series that will run for seven weeks. We will do arms, legs, abs, shoulders, back, cardio, and chest. In today’s workout, you will do seven rounds of 7 reps of four arm movements. Rest as needed in between each round.

Movements for each round:

  • 7 bicep curls (each arm)
  • 7 concentration curls (each arm)
  • 7 tricep kickbacks (each arm)
  • 7 overhead extensions (arms together)

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Jernej Graj on Unsplash

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • yoga mat
  • timer

Weekly Wednesday Workout

In today’s workout, you will see how many burpees you can do in two minutes.

Movements for each round:

  • burpees or up/downs or abs of your choice

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Fortune Vieyra on Unsplash

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • dumbbell (optional for Russian twists)

Weekly Wednesday Workout

In today’s workout, you will do three rounds of 12 reps of five different abdominal movements. Rest as needed in between each round.

Movements for each round:

  • 12 plank taps on each side
  • 12 crunches
  • 12 Russian twists
  • 12 right elbow to left knee
  • 12 left elbow to right knee

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Andre Taissin on Unsplash

Stay Strong & Be Inspired, Stacy

 

Equipment Needed

  • dumbbell (optional)

Weekly Wednesday Workout

In today’s workout, you will do three rounds of 12 reps of three different movements on each leg. Rest as needed in between each round.

Movements for each round:

  • 12 lunges right leg
  • 12 lunges left leg
  • 12 reverse lunges right leg
  • 12 reverse lunges left leg
  • 12 curtsy lunges right leg
  • 12 curtsy lunges left leg

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Sergio Pedemonte on Unsplash

Stay Strong & Be Inspired, Stacy

 

My husband sent me an article called “3 Signs You Are Growing Old Instead of Growing Up” from one of the subscriptions he gets from All Pro Dad. All Pro Dad is a great website for inspiration on how to deal with different situations with your children. Although the website focuses more on men (and dads in particular), I think it can be read by all. We are all growing older, every day. So what do we want to do with our lives going forward? What are our goals for the remainder of our lives? And once we achieve them do we just stop or chase another dream or goal? Or are we satisfied and become complacent? How can we grow up instead of just growing old?

“A good way to grow up instead of growing old is to get out of your comfort zone.”

The quote above says it all. No matter how old or young you are, get out of your comfort zone. Try something new or scary. Be willing to take the leap of faith. Do what you are passionate about. Show your children, your family, or your friends that you are willing to try something that may make you uncomfortable. Grow your soul.

grow up on a boatI have a friend who cannot swim. She is afraid of the water but she has put herself out of her comfort zone several times. She enjoys being on the water on a boat and even has a trip planned to spend six days on a catamaran sailing the British Virgin Islands. I am so proud and excited for her. If she wasn’t willing to put herself out there (with a lifejacket of course), she would miss out on the most beautiful waters and sites of the islands. How fun is that?

Jeff and I try to keep our relationship alive and young by complementing each other, staying active, and eating healthy. We want to stay sexy for each other, stay active and athletic so we can leap out of our comfort zone as we get older. We want to be able to try new things like skiing (for me), scuba diving (for us both), or hiking no matter how old we are in years. The more active we stay, the more active we can be as we age. If we become complacent in our lifestyle, those things may not be as easy, and we may not be as motivated to try new things. And anyone who knows me knows I have FOMO (Fear Of Missing Out), so I definitely don’t want to grow old!

grow up skiing

Wherever you are in your life, don’t be afraid to try new things. Pray on it. Make a list of pros and cons. Get out there and live. Life is too short. Be an inspiration for your partner. Be an inspiration for your children and grandchildren. Get out there and grow up, not old!

Photo by Razvan Chisu on Unsplash

Stay Strong & Be Inspired, Stacy

Equipment Needed

  • dumbbell or some type of weight

Weekly Wednesday Workout

In today’s workout, you will do three rounds of 12 reps of four different arm movements. Rest as needed in between each round.

Movements for each round:

  • 12 bicep curls right arm
  • 12 bicep curls left arm
  • 12 shoulder to overhead right arm
  • 12 shoulder to overhead left arm
  • 12 shoulder raises right arm
  • 12 shoulder raises left arm
  • 12 rows right arm
  • 12 rows left arm

How to Do the Moves

For the video of movements click here. Remember there are always modifications. Let me know if you need help or suggestions. Don’t forget the warm-up. Make this workout work for you!

Photo by Sebastian Dumitru on Unsplash

Stay Strong & Be Inspired, Stacy

 

Today’s post is a link to another post called “100 Ways to Live to 100: A Definitive Guide to Longevity Fitness.” The article goes over a variety of things to do and not do to improve your physical and mental well-being to live longer.

Because some of the concepts contradict one another you can’t do them all. But this article provides an inspiring way to try to live longer and healthier. Just making one change can have a huge impact. Work on getting 1% better.

My favorite item from this list is number 24:

Know it’s never too late

“One month of healthy eating will confer immediate results in the realms of cell regeneration, decreased inflammation, and improved digestion. Starting young is great, but it doesn’t matter how old you are. Meet with your doctor beforehand to get your bloodwork done. Then come back after and note the changes, specifically in vascular health.”

Instead of changing your whole lifestyle in one day to try to live longer, start with baby steps. Try replacing red meat with grass-fed or local red meat. Try adding one cup of veggies to one of your meals a day. Try to cook with olive oil instead of butter. Whatever you do, just take one step at a time!

Bookmark this article and find something you can do to improve your daily life to live longer and better. Enjoy!

Photo by Luis Morera on Unsplash

Stay Strong & Be Inspired, Stacy