Someone just pointed out the rather funny title i chose … oops haha!!
In recent months, i have become increasingly “meh” about my strength training. It started as a way to stay pain-free, but that has gradually become an excuse to skip workouts or put in minimal effort. However, several things have changed: I am getting married, we are going to paradise for our honeymoon and … I am meant to practice what i preach! Ok, that last one is hardly new, but you know what i mean. It can all easily spiral downward and i don’t want that.
Don’t get me wrong, I am not chasing some silly ideal of looking perfect, but i want to put a little more effort in to look my best for my soon-to-be-husband 🙂 And there is nothing wrong with that! However, I want to stress that being “in shape” is about fulfilling my body’s intended purpose. And, these days, I believe my body should reflect the care I have for my spirit and soul. It’s not about being sexy or more attractive (because that is about way more than looks), it’s about honouring my maker in everything I do and in who i am. He kindly gave me a body to live in and he led me to a path in the health fitness industry – the least i could do is make sure i am making the most of it. Not only am I to respect my body by being fit and healthy, but I love to look my best 😀 And, as it happens, i love being physically strong. I’d just like to be a bit more consistent and focused 🙂 And i know that I can motivate others much better when I am at my best.
While I don’t believe that i only need to do this for my wedding in the vanity-sense, I quite like having a goal orientated around fitness when two fitness professionals are getting hitched. There’s something quite nice about chatting to Jonathan about my workouts and how we are both progressing in the lead up to our wedding. I even have him critique my form sometimes. It’s something we share and we both respect each other for placing a value on physical fitness. It’s even better that we both love each other even when we are not at our best, but that we always support one another where ever we are at.
Then, of course, there is the aesthetic element. While I know Jonathan loves me just as I am, and i am very comfortable in my body these days, i want to maintain that and not slip into my usual winter/Christmas mode of eating way too much and being lazier about my training.
It’s certainly not about one day, but it is about thinking of the bigger picture and being aware of tendencies to fall off the wagon at certain times. I never want to become complacent about my health or fitness, since i just love training and i love coaching others.
And there is no harm in wanting to fill out the bikini in all the right places, too 😉
Which reminds me: check out the Get Glutes Tank Tops –> Sweet Buns 😉
Anyone want to hazard a guess at our honeymoon destination?
This workout was awesome! I felt pretty strong for a change. I seriously have felt weak for months. That mind-set has switched and I refuse to tell myself i am anything but doing the best I can with what i have been given.
Far too often we hold ourselves back by seeing a block in the road and just turning back instead of just going around it. Sometimes the diversion takes us some place even better!
First of all, thank you all so much for your out-pour of support over my decision to write more about my Christian journey as well as that of my body 🙂
It was a big step for me to take and I was very nervous about telling you, but it was literally bursting out of me.
Today I am giving you a really nice wee workout to try. I didn’t complete it all (because my mum called round for tea) but the 3 rounds I did do were awesome! It’s a pure strength-based workout, so a nice challenge to undertake.
Other news:
I am taking a holiday from tomorrow until early October. My boyfriend, Jonathan Fass is arriving from Saudi Arabia (where he works for a Prince, no less) to meet my family for the first time 🙂 Then we are flying to the USA to stay with his family. After we part ways for another 3 months 🙁 …. I get to go and visit none other than Ms Nia Shanks for 5 days. As you know, I usually *try* to post something while I am away, but I get maybe 1 post at best. I just need a wee break 🙂
I am still able to take Online Coaching Inquiries, so don’t worry about that. I do have a couple of spaces available – if you are interested, reach out via myomytv@gmail.com
This week, I met with my web designers …. I am so excited! They are amazing 😀 The relaunch will most likely happen in the new year AT THE VERY LATEST. I have high standards, you know 😉
Now on with the NEW workout!
The Workout
Superset the following 4 exercises. Rest for 1 – 2 mins between rounds:
1. BB Glute Bridge (I used 70kg): 4×10 –> sub with BW Hip Thrusts
2. Inverted Row: 4×8 –> sub with Single arm or Bent Over Rows
3. Double Military Press (I used 2x16kg): 4×4-6 –> sub with single arm press/ push press
4. Single-Leg Box Squat: 4×6 (each side) –> sub with reverse lunge or Goblet squat
Got me a barbell and plates so I can maximise my strength (and glute) training without travelling ALL THE WAY into the city. It also means I can finally train people to Get Glutes!
HEREis where I got the barbell. AndHEREare the plates.
Can’t say how pleased I am with this Barbell – it’s perfect for a home-gym.
After I unpacked all the plates, I was just dying to try them out, so I threw together the following workout just for a bit of fun. Turned out to be a great wee workout – especially after a day farting about the house. Good to get moving some weight about!
The Workout
I completed the following 4 exercises in a big superset (rounds), but you can set it up as traditional sets or as 2 pairs of supersets (eg: Jeffersons with Presses and Hip Thrusts with Chin-ups):
1) Jefferson Deads: 3 x 4 reps (each side) (58kg, 68kg, 68kg)
2) Hip Thrusts: 3 x 10-15 reps (58kg, 68kg, 68kg)
3) Chin Ups: 3×4-6 reps (I did 4 reps)
4) Double KB Military Press: 3 x 4-8 reps (I did 8 reps in the first set and then 4, 4) (2 x 14kg, then 2x 16kg)
Anyone wondering about the Jefferson Deadlift. Here’s David Dellenave with his awesome tutorial:
BTW – David is pretty much an expert (or just crazy-obsessed) on Deadlifts. So-much-so, that he just released an AMAZING book –Deadlift Off The Floor(not an affiliate link) – if you are a deadlifting fan, or want to be one – get this book!
This workout was a little impromptu. I was meant to go to the gym, but time factor wouldn’t allow it and so I came up with a lower-body-heavy workout instead. It worked out well, since I have had several requests for more workouts 🙂
I am also gonna re-shoot a lot of my tutorials to make them better since I have learned a lot since I originally filmed them 🙂
The Workout
Complete 3-5 rounds of the following:
1) Jefferson Deadlift x 4-6 reps 2) Single-Leg Box Squat x 8-10 reps 3) Two-Handed KB Swing x 15-20 reps 4) Planche Position Push Ups x 4-6 reps (or sub with normal push-ups) 5) Single-Leg Swiss Ball Leg Curl x 8-12 reps
And curse me forever after the death-curls 😐
For those of you who are not familiar with the Jefferson Deadlift, here is a great tutorial by David Dellanave:
Oh what a long time it has been since I posted a workout! I figured there was plenty here to keep you going, which is why I was putting some other material out recently. However, today I am back with a different style of workout for fun. But first, a little question about what YOU would like to see from me in the future.
Well, actually, I wanted to run an idea by you and get your feedback. Over the years, I have been asked [a lot] about releasing a dvd or having some sort of “train with me” system. Last year I toyed with Live Webcam Classes and this was problematic because of time-zones and my work shifts. So, I was thinking about taking about 5 of my most popular workouts and/or 5 new ones and re-filming them as if I was taking a class. I would give pointers and cues and then redo my tutorial section to include all my most common exercises so that you would have guidance and instruction AND motivation throughout the workout. There would be a small charge per “class” (like $7), but the tutorials and ALL existing workouts would be free. Actually, I would still provide free workouts (as promised), but they would not be full versions (they would be the usual cuts), but then I would offer the full class-style as an additional service.
Basically I am wanting to ask your opinion on this idea: is it something you would like? Or do you have anything you would like to see from me? I still need to work out the details, but I never want to just assume this is something that would be popular. I want to deliver something that YOU want to see. If you don’t feel comfortable leaving feedback or a suggestion in public, then send me a private email to myomytv@gmail.com and I will gladly listen to your opinion.
I have another idea in the pipeline, but I have already decided to do it and I really think it will be SO helpful for a lot of people and I am putting my heart and soul into it – it is a subject/area close to my heart and it will be free to a good home 🙂
It’s moments like these when it hits me that I am now blessed with the time and chance to really do what I love 🙂 I am so happy to be here doing this.
Before I turn into a sentimental mess, let’s get on with the new workout …
The Workout
Simply: 5 exercises; 5 reps per exercise and complete 5 rounds…. easy, right? 😐 Oh, and followed by L-Sit Practice! Double 😐
Deficit Reverse Lunge (right and left) x 5
Military Press (regressing to Push Press +/- negatives) (right and left) x 5 reps
Single-Leg RDL (Right and Left) x 5 reps
One-sided Renegade Row (one side at a time) x 5 reps
Double Swing (or single arm swing, or heavy 2H Swing) x 5 reps (for more challenging weights) –> I switched to a single KB for the final 2 rounds and did 25 reps instead.
After all the cat stuff at the start, I totally forgot to time this. I admit, it took me longer than it should have … I dilly dally a lot during workouts and need constant motivation haha!
Hope you enjoy the workout.
Oh, here’s a mini tutorial on the L-sit to help you understand what I am *trying* to achieve. It’s about combining good shoulder positioning (encouraging stability) along with core engagement. Often, through my training I had the bad habit of letting my core disengage (unknowingly) and over extending my lumbar during any exercises that require hip flexion. Training the L-Sit (along with other exercises and retraining of my awareness) is helping my core do more stabilising of my spine. Having good shoulder positioning will help in this too.
In the VERY near future I will have a guest blog/V-Blog interview with Dr Jonathan Fass, who is a Physical Therapist and Strength Coach (and *much* more …. including being my wonderful [LOML] boyfriend *grin* ) and he will explain all this much better than I can 🙂 So stay tuned AND in the meantime, find him on Facebook HERE.
Hope you enjoy the workout and I look forward to reading your feedback on the workout classes 😀
