26 Minute Home Workouts-Week 2

M – 3 Rounds

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 Sumo squats with resistance band on

1 minute plank

30 second imaginary jump rope

25 10 lb squat thrusts

30 Frog pumps

10 each leg Reverse curtsy lunge

15 each leg step ups on chair

RDL for 30 seconds- slow and controlled

 

 T- 3 Rounds

10 push ups- fall to your knees if needed

15 Lateral raises /15 front raises

10 each leg reverse lunge hold weights

25 jump squats

30 Mountain climbers

10 each leg Reverse curtsy lunge

15 Chair dips

30 toe touches

6 burpees

 

 

W- 4 rounds

45 Second 10 lb front squat

15 10 lb sumo deadlifts

45 second 10 lb front squat

30 second frog pumps

30 Body squats

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 second wall sit

 

T – 4 rounds

1 minute wall sit

30 jump squats

30 seconds jumping jacks

30 sit ups

30 toe touches (legs up in the air)

1 minute plank

30 band pumps leaned back/ 30 upright/ 30 leaned forward

 

F- 4 Rounds

30 second high knees

10 push ups- go to knees if needed

15 10lb squat thrusts

20 each leg Chair step ups

15 10lb RDL

10 each leg Reverse curtsy lunge

20 Jumping lunges

 

S

6 Burpees

16 10lb DB dead lifts

6 Burpees

15 10lb DB deadlifts

6 Burpees

14 10lb DB deadlifts

6 Burpees

113 10lb DB deadlifts

6 Burpees

30 frog pumps

 

Su

Rest/stretch/ go for a long walk/run

 

 

 

 

 

26 Minute Workouts-No Gym Needed!

26 minute NGN (No gym needed) Workouts

Required:

  • 5 or 10 pound weights
  • A sturdy chair
  • Resistance Bands
  • Good attitude
  • The motivation to do the workout as hard as you can

 

*This 26 minute daily workout must be paired with good eating habits to see the best results possible. Please reach out for food tips if you need help.

*One thing about not working out in a gym is that it can be hard to find the motivation. Trust me, I get it. This 26 min daily workout is 1.8% of a 24-hour day. It has to be a very intense 26 minutes to ensure you are getting the most out of your workout.

*Modification CAN be made. If you have an injury or aren’t strong enough (Yet) for a specific exercise, it can be adjusted.

*The workouts will come Sunday of every week. With Sunday being a rest day. Rest day doesn’t mean do nothing. Stretch. Go for a short run. Walk your dog. Work in the yard. Move as much as possible.

*These workouts need to be paired with movement. If you sit at a desk all day take periodic breaks and walk around. Instead of taking the elevator, take the stairs. When you get home, do not plop on the couch and watch TV. Do stretches, play with your kids outside, walk your animals, go for a stroll in the neighborhood, etc.

I recommend (not necessary) getting a white board or a big sheet of paper and writing the workout to place in front of you so you don’t have to constantly look at your phone or computer screen.

These workouts will consist of legs, upper body, and abs. Since the workouts are only 26 minutes long each day, you will need to push yourself as hard as you can for the full 26 minutes. Taking rest and water as you need. The goal is to get your stamina up, that way you are able to reach the point where you can push yourself harder each workout.

5 minute warm up- This is to get your muscles warm. That way you don’t begin the 26-minute workout with cold muscles, which could increase your chances of injury.

Warm up:

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

Stretch any muscles that you feel need to be stretched

30 second jog in place

25 second jump rope in place

30 second jump with both feet together over imaginary line

 

M – 4 Rounds

 

T- 4 Rounds

 

W- 5 rounds

 

T – 4 rounds

 

F- 4 Rounds

 

S

 

Su

 

30 Seconds high knees in place

 

10 Knee push-ups

 

30 Second 10 lb front squat

 

DB Shoulder press while in a squat or hands above head

 

20 jump squats

 

5 Burpees

 

 

Rest/stretch/ go for a long walk/run

 

30 Seconds butt kicks in place

 

15 DB Row

 

15 10 lb sumo deadlifts

 

30 seconds jumping jacks

 

30 second high knees

 

15 10lb DB dead lifts

 

30 Seconds full sit ups

 

10 High jumps- Tuck knees

 

20 jump lunges or in place lunges

 

30 sit ups

 

10 push ups or knee push ups

 

5 Burpees

 

1 minute plank

 

10 Front raises / 10 lateral raises

W/ weights

20 chair squats

 

30 toe touches (Abs)

(legs up in the air)

 

15 10lb squat thrusts

 

14 10lb DB deadlifts

 

25 10 lb squat thrusts

 

30 Mountain climbers

 

30 Body squats

 

1 minute plank

 

15 10lb RDL

 

5 Burpees

 

 

25 10 lb RDL 15 Chair dips 30 second wall sit

 

20 frog pumps

 

20 Jumping lunges

 

13 10lb DB deadlifts

 

30 Second Body squats (aim for 35)

 

20 frog pumps

 

5 Burpees

 

30 second imaginary jump rope

 

5 Burpees

 

Weekly workouts will be updated every Sunday! 

Adrenal Fatigue In My Early 20’s (Part 1)

Adrenal fatigue is an extremely difficult condition for many people to understand and therefore it can be very frustrating to not only live with it but also search for help.

My experience with adrenal fatigue.

Growing up I lived in the sun. Every weekend we had soccer games and any weekends we didn’t, we were sun bathing on top of the roof covered in baby oil.

In 2016, Prior to moving to Oklahoma I developed melasma on my face(Upper lip and cheek bones). I was a live-in nanny and we were at the pool just about every weekend. Although I would religiously apply  zinc sunscreen, wore hates and sunglasses, the sun still found its way to my face and the melasma grew darker. It bothered me enough that I saw a doctor who ran lots of blood work to try and figure out the cause. Complete blood count, Comprehensive metabolic profile, pregnant test, urine analysis, FSH, Luteinizing hormone, Estradiol, Prolactin, Testosterone, Total testosterone Female, Cortisol, and Progesterone PT W/O IVF DHEA. Everything came back “normal” and he told me there wasn’t anything to be concerned about, that my face could just be experiencing the negative effects of 22 years in the sun with very minimal applications of sunscreen. He offered me prescription lightening creams and a script to see a dermatologist. However, I knew the issue was deeper than that. I knew the malesma covering my face was the result of some kind of hormone imbalance in my body, So I opted out and continued looking for answers.

In October of 2016 I moved to Oklahoma for graduate school.  It was a familiar place as I completed my undergrad at the same school and where I played college soccer. I felt that at that point in my life it was the best thing for me to pursue my Masters and obtain my MBA while I was young, no kids and single at the time. I began working an $8 an hour job at a car dealership full time and taking classes at night. Although I knew this was not the job I would have forever, it still took a toll on me that I was working a 9am-6pm job, taking full time classes at night, trying to get to the gym on a regular basis and have a social life. Although I didn’t know it at the time, this is where the stress began.

Fast forward 8 months, I quit my job, and applied for a part-time internship position on campus at my school. This is when the symptoms started to show up. I had a new boyfriend at the time, so while I was trying to enjoy my time with him, I was struggling with all of these terrible symptoms that I could not find answers to. These symptoms included extreme fatigue, fast heart beat, lethargic, no energy after full nights of sleep and coffee, unfocused, etc. Before scheduling more doctors appointments, I tried to link my Melasma to how I was feeling. I spent countless hours researching what I was experiencing.

After tons of my own personal research I decided that maybe I had some kind of  deficiency.  I had tried to convince myself that an iron or vitamin deficiency was the cause of my melasma and therefore maybe that’s what was making me feel these fatigue like symptoms. I went in for more blood work. I had a lot of the same blood tests done as before in 2016 prior to moving to Oklahoma. Complete blood count, Comprehensive metabolic profile, pregnant test, urine analysis, FSH, Luteinizing hormone, Estradiol, Prolactin, Testosterone, Total testosterone Female and Progesterone PT W/O IVF DHEA. After the blood work came back “normal” I had further tests done looking at my AM cortisol. (Keep in mind from the research I had done it was important for me to have further thyroid testing done as well as cortisol tests throughout the entire day not just the morning but my healthcare provider assured me that was not necessary and that if something was wrong it would show up in a single test). All tests came back in the “normal” ranges.

Around this time I started on Lutera Birth Control. After a few months it worsened my melasma on my upper lip and cheek bones AND I developed it on my forehead.

At this point I was devastated and felt extremely lost.

No one could give me any answers… I didn’t feel like my healthcare professional cared much because it was out of the normal issues that he treats. It didn’t seem like anyone was trying their hardest to find answers for me. And this was the most stressful/aggravating part.

 

Part 2 to come  

My Six Tips To Rid Negative Thoughts To Achieve Your Goals And Change Your Mindset

“Your mind is a powerful thing, when you fill it with positive thoughts, your life will start to change”

“Self-discipline begins with the mastery of your thoughts. If you don’t control what you think, you can’t control what you do”

Your mind is so damn powerful and will determine the kind of life you live. Your daily routine, your attitude, your relationships, etc. 

It’s a daily practice! 

Holy Shiiiiiit I’d be lying if I told you everyday was filled with all positive thoughts and positive things that come out of my mouth. I am NOT perfect.

I will tell you it for damn sure didn’t happen over night and STILL till this day I have moments or even days where negative thoughts will creep into my mind. I catch myself and instantly think about things that make me happy.

Ways To Help Rid Negative Thoughts: 

  • Figure out exactly where these thoughts are coming from. Talk about them. Analyze them. Write them down. Get to the bottom of them. Adjust them. 

Your mind thinks- ” She has really nice legs. My legs will never look like hers”

Adjust your mindset to ” I’ve been working out so hard and I can’t wait to see the results I have in a few months from my hard work and consistency!”

  • Read “Change your words, change your thoughts” by Joyce Myers

It. Will. Change. Your. Life. You will realize you are NOT the only person having these thoughts and she will teach you ways to rid negative thoughts and emotions. *Even if you are not religious I still recommend this book*

  • Go for a stroll. Walk. Run. Bike. Take 20-30 and enjoy nature. Listen to your favorite music and spend some time on you.

 

  • Go for a workout. Find a lifting workout I’ve written under my fitness tab and go pump some iron. Guaranteed 10/10 will make you feel like you WILL conquer the world!

 

  • Take a bath. Something about a bath bomb and candles makes me happy.

 

  • Listen to a motivational podcast. This is something I do not do enough of but when I do I LOVE it! It makes me feel so energized and excited for life. LOL

 

  • Meditate. The single most underrated activity in my opinion. I used to feel kinda silly mediating and still sometimes if Ryan is around I won’t do it because I feel silly but it seriously makes me feel so good! Find an app. I used Headspace until my trial was over and now I use youtube and debating on using a different email to get more free sessions on Headspace. 😉

 Conquer your mind and YOU CAN DO ANYTHING.  

If you take anything from this post it’s that I achieved these results by discipline and hard ass work. Adjusting my mindset has taught me disciple, determination, consistency, and so many other things.

Stop limiting yourself. Adjust your mindset and go achieve your goals! 

GO GET ‘EMMMMM!

* Blog post to come on my daily gym routine and nutrition *

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Chemical Free Face Moisturizer

Olive Oil….

Yep, you read that right. A lot of my friends/family are in complete disbelief when I sneak to the kitchen in search of the olive oil. Haha! But in all seriousness…..

Let me first start off by telling you that I have extremely dry skin. There is, what it seems, absolutely zero oil produced on my face, which is why I believe olive oil doesn’t make my face break out into a hot mess. I mean, don’t get me wrong, I get the occasional period pimple on my chin or forehead, but I’ve never had acne.

Lately I have been on an all natural/no chemicals in my moisturizer, lotion, shampoo/conditioner so I searched high and dry for the perfect moisturizer. It took me by complete surprise not being able to find a single lotion that wasn’t drenched with added chemicals, fragrances, etc. So if the price I have to pay is smelling like olives, then so be it. 🤷🏼‍♀️

I keep my olive oil in a small dropper bottle next to the sink in my bathroom so I (and guests) don’t have to see a large bottle of olive oil sitting on the counter. LOL. And it is easy for me to take with me when I travel.

A little advice: If you do decide to use a chemical free moisturizer such as olive oil, I would recommend making sure your face is very clean before applying.

FYI: Still searching for a Shampoo/Conditioner that is chemical free. Help a girl out if you have any recommendations!

OH and BTW: For lotion I use a lotion bar that is made out of Beeswax, shea butter, coconut oil, and essential oil for fragrance. It is AMAZING! It is made by a company called Roark Acres. You can find it here!