?Good morning Beautiful People! I was thinking about the weekend ahead and thought about you.?
?Motivation & Just Getting Started Can be Mentally Overwhelming - SO I AM GOING TO MAKE IT EASY FOR YOU ;-)
?Here are a couple Simple Things You can Do NOW that will make a difference - and give you FORWARD MOMENTUM:
?Start Today or Tomorrow... Today is better since this is a small step - YOU GOT THIS!!
1. Day 1= Go for a hike or walk or do some kind of physical activity for 20-30 minutes today. For Example:
✔️Go for a hike
✔️Go for a walk
✔️If in a multi-story building - use the stairwell and go up and down a few flights of stairs
✔️Go for a bike ride
✔️Walk on a treadmill if it is bad weather (take it slow if you need and maybe do a slight incline)
✔️Jump on a row machine for 20 min
✔️Swim laps
**Do some light stretching immediately afterwards... not before when muscles/ligaments are cold.
2. Don't Skip Breakfast. Then - No major changes - just eat less per sitting and eat every 2-3 hours max.
3. Day 2 = Couple of Simple Things as follows:
✔️Do Planks on forearms... keep body straight and tighten tummy while doing. Start with 30 sec + 30 sec rest x 3. If feel ok then increase to 1 min plank, 30 sec rest, x 3.
✔️Push Up Position (see attached form - see elbows tucked in a little - not flared out to the sides)
✔️If you can - do 1 push up at least. Then rest 30-45 sec then try to do another x 3-5 times.
✔️If you can - do 5-10, rest 30-45 sec - repeat 3 times.
✔️If you can't - then Hold push up position at the top. rest 30 sex - repeat 3 times.
4. Fill up a water body both days and drink it - and refill at least 1 or 2 times.
?Forward momentum = Action. Action gives you Motivation to Continue.
?So Motivation is too mental and is fleeting.
?But making small doable actions - just one action at a time - Gives you Motivation to do more actions.
?Have a Beautiful Day - YOU GOT THIS!!!
?ACTION FIRST - MOTIVATION WILL FOLLOW?
*NOTE: you don't have to do on your fists like I am doing in these pictures. I had just hurt my wrist and this is a way to do push ups that protects your wrists.
?Did you know - that IT IS possible to Be Flexible - Eat Burgers like this... Yum..?. and Still Not gain fat a ton of FAT??
?There is a way - where you can Build a Faster Metabolism - So you have the flexibility to Enjoy the Foods you love - WITHOUT destroying your weight loss goals. At Any Age.
?In the attached book - I uncover 6 Weight Loss Myth... and... the Way to Actually Change and Speed Up your Metabolism for good.
?Can you Imagine - a Life FREE from Yo Yo Diets that NEVER WORK LONG TERM?
?Truth is - it is nearly IMPOSSIBLE - to live on Highly Restrictive and Fad Diets forever! Nor is it even good for you?
?Truth is - Highly Restrictive Diets are just temporary Band Aids to a Broken System - THEY ARE NOT LONG TERM SOLUTIONS.
?BUT THERE IS A WAY TO CHANGE ALL THAT. A WAY TO FIX THE BROKEN SYSTEM - SO THAT YOU ARE NOT A SLAVE TO YO YO DIETS.
?The Entire Book - is attached. It is formatted to fit your phone so you can bookmark it and swipe through it like slides - easy peasy.
?Unlock and check it out for yourself - and DM me if you have any questions
?FLEX FRIDAY! This one is from Fall Last Year when I was leaned out a little more ?
?One of the Many Benefits of Our Training Style here at Mountain Man - is the flexibility to relax or tighten up whenever you want - in a flexible and sustainable way. ?Why???
?Because we change and rebuild your body and metabolism - on a cellular level.
?We teach you How to do it - and how to live a more FREE life - yet have the body and health you desire.
For me - Right now is the time of year I like to chisel down the body fat a bit... summer is over - so less margaritas and mojitos LOL
So I tighten up a little during the fall and winter.
Relax on Thanksgiving Day & Christmas Day & New Years - yet still maintaining that lean body through our special programs here at mountain man.
?If you want to learn more - then reach out and DM me.
Happy Veterans Day… I salute you and or anyone that you know and your friend circle or in your family that has served In the military in the military in whatever country you are from my hat is off to you and I… Salute… You ?
?No matter matter what Gender or What your goals are - building healthy shoulders - IT ALL STARTS WITH THIS SIMPLE EXERCISE.?
?This is one of the Primary Foundational Exercises for Building Health Shoulders.
?Why This and NOT shoulder Presses?
?Because - even if you have a shoulder injury - this is one of the first things you can start doing to help them heal and repair and strengthen.
?Then all other variations and other shoulder exercises - branch off from this CORE FOUNDATIONAL MOVE.
?This is just ONE KEY to a series of things you need to start doing to re-build any shoulders - at any age or ability.
?I share this not only as an expert in Exercise Science - But - I lived it myself. I had to re-build and repair my shoulders from scratch after multiple injuries.
?Do you have shoulder pain or shoulder injury you need to re-build from?
or Do you feel your shoulders are a weak point you would like to Improve?
?WEIGHT LOSS MYTHS BUSTED!?
?The Fitness & Weight Loss Industry - IS FILLED WITH LIES & B.S. that Will NEVER Give you the Long Term Results You Deserve.
?UNLOCK THIS PHONE SIZED E-BOOK - AND DISCOVER THE TRUTH - AND THE KEYS TO YOUR FREEDOM
?It's easy, phone sized, and swipable ?no need to download complicated e-books.?
?Have you tried tricep extensions - done this way yet?
?This one is a great FINISHING MOVE...
?Meaning... after you have done all your other tricep exercises.
?For Example:
a)low tendon stress tricep exercises -first.
b)long head tricep exercises -second.
c)compound tricep movements -third.
d)then finish with this - kicking slightly to the side like shown - one arm at a time.
?Tips:
?Tie the rope like shown - isolating only one of the ropes.
?Keep the weight fairly light - go for higher reps in the 15-25 rep range.
?Keep rests short - 30-45 sec range.
?Shake arms out and or massage the muscle between sets.
Are you sleeping well? Are you getting the quality Sleep you need?
I know I have struggled at times in my life with this - so here are just a few tips:
Including some you may be surprised about...
1. Being Dehydrated Decreases Sleep Quality and Increases Stress on the body - that makes you AGE FASTER? : So - Fill up a water bottle in the AM and keep it by where you work during the day. Sip on it regularly. PLUS - It helps you PERFORM BETTER IN BED AS WELL ?
2. Essential Oils: these have changed my life in many ways. In short though - there is an essential oil called Vetiver...OMG this stuff is amazing!!! a couple drops rubbed on your neck before bed - AND YOU WILL SLEEP LIKE A BABY ??? Here is where I get mine - becuase it is the most pure form and not mixed with anything: https://www.doterra.com/US/en/site/oilswarrior but in a pinch you probably can find it on amazon or just google it... but if you want the best and access to other oils and a full spectrum of oils to help heal or improve anything - go to: https://www.doterra.com/US/en/site/oilswarrior
3. Protein shake: This one sounds kind of weird - but is part of a regimen that not only helps you sleep better - but fuels your body and metabolism while you sleep. This is a part of my system that is responsible for speeding up your metabolism. So that no matter what your condition age is - you can reclaim the metab of a 20 year old athlete - eve if you are 51 like me! BUT BE CAREFUL - THE WRONG KIND OF PROTEIN SHAKE CAN KEEP YOU UP AND BACKFIRE ON YOU. So DM me for my magic recipe ?
4. EXERCISE!!!!!!! ARGUABLY THIS SHOULD BE #1! Exercise is one of the #1 KEYS TO SLEEPING BETTER. Heck - Even if you haven't started a regimen yet - even going for a 20-30 min hike or walk can make a HUGE DIFFERENCE.
SLEEP WELL MY BEAUFIFUL MOUNTAIN MAN FAM!!
DM me with any specific questions or obstacles you may be facing in regards to this and we can discuss solutions for you specifically?
I work 60-70 hours a week with lots of STRESS & Deadlines + a very Busy Life with 3 kids etc... Do you Too?
Want to know my 3 TOP ways to reduce stress and clear my HEAD & HEART?
#1 - Exercise: Varied and interesting safe low impact exercise has become By FAR my BIGGEST STRESS relievers. I know because I have been on the other side - and stressed out of my mind with out the relief you get from exercise.
In my 40's for example I had gotten injured, lost my way, and was 40+ pounds overweight riddled with injuries - and a host of medical issues. I was not in my dream job of being a Exercise Science Expert. In my twenties when I was broke - I had gotten an opportunity in a construction related industry - took it - and made a career for myself to support myself and my family. Fast forward and I was miserable. Stressed out all the time - with no Healthy Outlet to RELIEVE THAT STRESS.
When I decided to FINALLY get back into my old passion for Exercise & Nutrition Science - I not only rebuilt myself from the ground up - but RE-DISCOVERED THE JOY AND FREEDOM AND STRESS RELIEF THAT EXERCISE HAS TO OFFER.
#2 - Music - whether you Play Music yourself, Sing, or just enjoy Listening to Music - it is one of the great unifiers of the world - and one of the Biggest Stress relievers. If you know how to play an instrument or sing - but haven't in a long time.... I encourage you to dust off that old ability and start doing it again.
I USE TO PLAY - flute and piano. Recently I inherited my Mom's piano and dusted off my old flute and have started playing BOTH again. It as provided yet ANOTHER GREAT STRESS RELIEF FOR ME... and the Kids as well. Right now as I am typing this one of the kids is playing a beautiful song on the piano and it is putting a smile on my face. If you don't play - PUT ON THOSE HEAD PHONES - PLAY SOME MUSIC THAT INSIRES YOU - AND GO FOR A WALK. NOW YOU GET THE BEST OF BOTH WORLDS ;-) 10 minute walk is all it takes to change your mood & perspective ;-)
#3 - Nutrition - THIS IS AN UNLIKELY CHOICE TO PUT DOWN - But is a MAJOR contributor to our mood, or stress levels, how well we sleep, our immune systems - and so much more. I know this can be a scary topic - so let's keep it simple. Here are 2 simple things you can do that will help.
A) Don't Skip Breakfast. Eat a couple of scrambled eggs if you can. Easy and Fast. I have 2 nearly every day about an 1.5 hours after my morning green smoothie.
B) Reduce your sugar intake. eat small single ingredient meals every 2-3 hours throughout the day and this will also reduce your sugar cravings.
Live - Love - Laugh - Go for Walks - Listen to Music - Reduce Sugar a little bit = Less Stress ;-)
