Hey guys & gals here is one of my FAVORITE work – outs to take out on the road with me and you need absolutely NOTHING!! Which makes it perfect for traveling, spring break, summertime vacations, etc., Do on the beach, in the hotel, in a park, heck, parking lots are my fave! Just do it is the point.

It is best to warm up those gams with some type of cardio. I usually do a 30 – 45 minute jog depending on my morning time and then spend 30 minutes knocking this circuit out of the park. I love, love, love it because one of my target spots are my legs. They are super muscular, but if I don’t work it, I lose it! If you are really focusing on toning & shaping up your legs, glutes & thighs,  aim to do this lower body circuit  at least 3 times a week for 6 weeks and notice how goooood those summertime shorts are going to look on you!

Sculpting for Tight Glutes, Hips, & Thighs

Circuit 1:  Repeat 3 times with minimal rest between circuits

20 Basic Squats

20 Mountain Climbers

20 Walking Lunges

10 Burpees

Circuit 2:  Repeat 3 times with minimal rest between circuits

10 Lateral Lunges

20 V-Jump to Tuck Jump (the set counts as 1 rep)

20 Sumo Squat

20 High Knees (Each Side!)

Circuit 3:  Repeat 2 times with minimal rest between circuits

20 Groucho Walk Forward (a favorite from P90X!)

20 Groucho Walk Backward

20 Jumping Jacks

20 Front Kicks (each side)

** This part is not a circuit- just perform the exercises as described.

30 Abduction- on each side (15 full range of motion, then 15 at the TOP 1/2 of the range)

25 Tea Cups (aka Fire Hydrants) on EACH side

25 Donkey Kicks on EACH side

15 Superman

Have fun and if you are dreading the ever so forgotten about leg day, remember, you will feel AMAZING afterwards! I’ll be cheering you on!

Much Love & Sweat!

~ Renee

 

 

Done is the new perfect!! How’s that for a stress reducer?!

Today, I want to talk about the hang up so many of us get and that is waiting until the timing is just right before we start something or take on a new adventure. Guilty, right here!  Every find yourself reading, thinking, planning, etc….and then realizing your have spent so much time preparing, you haven’t actually made the leap yet? It is  so normal to become crazily involved with the whole planning process and then stop and realize, uhhhh, I just need to get out there and DO IT! That is truly the only way to learn – jump in, try something, apply what you learn and go at it again, improving all of the time. Timing is NEVER going to be just right, there is always going to be something that pops up, this is called life. 😉 Not being cheeky here, but we set such high standards for ourselves that it ends up hurting us in the end instead of enriching our lives. Why? Because we don’t want to fail. Of course not, who enjoys the feeling of failure, but here’s the cool thing, how about we take the pressure of getting it (whatever that “it” is) 100% right the first attempt and instead, be 100% content with the fact that you got out there, you did it, boom! Done is the new perfect, be happy with that and take the pressure off! You will find that you will be happier with your accomplishment, more confident in yourself and proud that you didn’t let anyone or anything stop you from taking the first step. Think about it this way – have you ever waited in line for a roller coaster and felt the anticipation, excitement & butterflies build in your stomach? Now, think about how you immediately feel after the ride, excited, accomplished and so worth it!

Remember, it is not you who fails. Humans can’t fail, it is just the process that needs adjusted and the only way to learn how to do that is to start trying!

Make it a great day, my friends!

XOXO

~ Renee

One single thought can change the way you feel.

One single negative thought can impact your entire day, but only if you let it.

One internal fear can stop you from being, doing, creating, something amazing.

All too often, one negative thought leads to another and another and so on. Negative energy builds on negative energy. Positive energy builds on positive energy.

One choice, your choice, your perspective, your inner strength can change everything…

The more you think of something, the more it takes hold of you, consumes you. The key is to not let  negative thoughts, evil and frustartion invade and take over that space. It is normal for these thoughts to seep in, actually it happens quite often, but we must push them out. Don’t give them a chance to settle into your mind or heart.

A powerful way to re-focus is to take a few deep breaths, start with five. That’s it. the next time you are feeling stressed from a co – worker or traffic is not working in your favor or maybe you received some really awful news, pause, breathe deep (in through the nose, out of the mouth) and then move forward to deal with the situation. Before you know it, this response will become second nature and you will find yourself dealing with stressful situations with a more level heart. Does deep breathing instantly fix the problem, no, but it does put you in a better place.

What if you feel consumed by negative thoughts? Make a positivity (I may have just made that word up!) notebook. Sounds silly, but starting off each morning by writing down a positive thing in your life sets the pace for the day. Some days may be deep thoughts about a special someone, child, friend, a specific circumstance, etc., and other days may be lighter  — like you are so thankful for a new shampoo you found because you love the smell. Both are positive and that’s the point. Oh and for that negative thought, write it down or say it aloud, acknowledge that ONE negative thought and DO NOT ALLOW one after that one. You must be strong and push those aside by replacing them with positive thoughts. That is step ONE in clearing your mind.

We have been programmed from birth to present with our own, unique way of thinking.  While it may take some time to re-program the mind, once you begin to understand the power of the mind and the extreme power your thoughts have over you, start really paying attention and taking note of the direction of your life when you limit negativity and fill the space with positive thoughts.

Much love to you!

xoxo

Renee

Update: I recently had a visit with a friend and we happened to be talking about the power of thought. She shared with me what her Dad told her once – we cannot always control the thoughts that sometimes enter our mind, but when the negative ones enter, we can choose to change the channel. Similar to the television, don’t like it, change the channel. The more you do it, the more this effort will become normal! My question for you is what channel are you tuned into today?!

 

 

We have the capability to do anything,