Back To Basic on the Floor Workout

Back To Basic Full Body on the Floor Workout:

What you need: 

-Water

-Yoga Mat

-Timer

Today's workout is intervals: Set a timer, work for 30 seconds, rest for 30 seconds. Repeat one exercise after another using the timed intervals and repeat for a total of 3x

WARM UP take 3 minutes to warm up

Exercise 1: Low Plank Hold

Tips: done on your knees, raise your feet this will take the pressure off of your knees! 

Exercise 2: Spinal Balance

Start on all fours, knees stacked under hips, hands stacked under shoulder, head up looking 3-5 inches in front of you: 

Next Raise your right arm out and hold for one second: 

Next raise left arm: 

Next raise right leg: 

Next raise left leg: 

Repeat in this pattern for the whole 30 seconds

Exercise 3: Floor Bridge

Starting laying on your back with your knees bent:

From here simply plant your feet into the ground and use your lower back to raise you hips, hold for a second and release and keep repeating for 30 seconds:

Exercise 4: Marching 

Start on your back with knees bent like the previous exercise: 

From here you will march, raise your right knee and then your left and keep repeating!

Exercise 5: Modified Side plank

Start on your side, line up your hips, bend your bottom knee and raise up, hold for as long as you can and then switch to the other side

And there you have it, you are using your entire body while working your core at the same time! I hope you enjoyed! Happy Saturday!

A Vision for Your Life

"Where there is no vision, the people perish..." Proverbs 29:18

Where we can not see a future we can not thrive. Where we can not dream we slowly waste away. Where there is no vision, the people perish...the people perish. Do you have a vision? Do you have a dream? Or is your life wasting away? 

God's words are always so powerful. It is in black and white, where one does not have a vision they will perish. We need to be able to dream and see things in our minds that are not yet tangible here on earth. Where would we be without vision? Imagine if all of the great inventors never had a vision for wanting to know more, or if scientist and doctors never had a vision for a cure for cancer, or if parents never had visions for how they wanted to raise their child. If we take away the vision...what would there be? Why would be motivated to do anything? Why would we want to care about how things work, or how to cure diseases or how to raise a well rounded child if there was no vision to drive the action? Just as God stated, it wouldn't be so...the people would perish.

As 2014 ends and 2015 begins a lot of us take this time to make resolutions. It really is a great exercise and its a great thing to reflect back on the year and get rid of what didn't work and figure out how to implement change where it needs to happen. The biggest problem with resolutions is that they hardly get kept long enough for one to truly see the finished product. And that is usually because most of our resolution list look like this:

For most people this does not actually work, and as you can see year after year it is the same resolutions. Well this year stop making resolutions and goals you can't keep and create a vision for what you want your life to look like. Find your purpose and great attainable goals to help you get to where you want to be. Don't live by chance, but live by choice! 

A fun way to work on your resolutions is to create a vision board instead of a list. A vision board gives you chance to see past the negative and into the future and the positive that lays ahead. A vision board gives you a vision and a plan for action to greet the new year with. Set yourself up for success. Don't let life beat you down! Grab it by the horns and take some control where you can!

Creating a vision board is fun. The first thing I would recommend is sit down and write out your goals. What I did was created the major categories in my life I wanted to focus on like Financial, Career, Spiritual, Home school, Fitness,  etc and there are many more to come up with. But pick you top 6-8. Then using SMART goals, write out some actual goals you want to attain under each category. For example: Financial: Get out of debt: start by getting student loan out of default by June. A SMART Goal is:

Once you have set SMART goals for each of your categories you can then prioritize those goals. The next step then is to go to www.picmonkey.com and create a vision board based on your goals. 

Here is my Vision Board 2015: 

Create a vision for your life! Don't be scared to DREAM BIG!!! God wants us to have vision and purpose. He created us for a purpose. Use your purpose and your vision to drive you! This year don't do the same old thing. This year make it the best year! This year see and know what you are working towards and how you are going to get there! That is a key to success! Don't let life happen by chance, make it happen bu choice! 

Muscular Anatomy and Posture

I can not stress enough the importance of your form and technique while working out. If your form or technique is off your exercise is ultimately having an adverse effect on you. To prevent pain and discomfort and further damage of the muscle, bones and joints we have to get back to the basics. We have to review the anatomy of the body, we have to review proper posture and we have to learn proper form when we workout. 

I wanted to create this document to just dig a little deeper into understanding the basics of our body. One way to help you increase your awareness and ability to execute exercises is to become familiar with the muscles of your body. Having an awareness of what muscle is working creates a mind body connection. I truly believe this connection is a key component to finding either success or failure. When you are focused and aware of what you are working you are planting seeds into that exercise as opposed to just going through the motions with no awareness, this method plants no seeds. When you plant seeds you reap a harvest. And if you don't plant seeds you can't reap a harvest. That is why I believe it is so important to know some of the major muscles and when you workout no matter how intense , slow, fast or whatever...you pay attention to your muscles and you listen to them and you learn when to contract and which way your body has to move to feel a certain stretch...this awareness allows you to maximize the potential that already exists within you! 

Below are some picture of some of our basic muscles. Take some time to look them over and get to know your amazing body!

The other thing I want to talk about for a moment is your posture. I know I talked about it in my video and I wanted to share this picture with you that shows you all the points where you can either have good posture or bad posture. Remember working on correct posture can greatly reduce pain and discomfort, it corrects muscle imbalances,and it makes you look taller and slimmer!