Sunday Coffee Talk 1.2
Quotes, Tips, Motivation, Workouts, and More
With another wedding weekend under the belt, I am back home and finally able to sit down and write. The wedding was an absolute blast and was held in beautiful northern Minnesota. I took Friday and Saturday to really just relax and enjoy the time spent with family and friends. It was a much needed refresher, and now I am back and ready to go.
From this weekend, I really realized how important it is to step away from time to time to just relax and have some fun. Aside from the wedding being an absolute blast, I was able to do some things this past weekend that I have not done in years. I was able to fish, try new foods, sleep in a cabin filled with 20+ people and much more. Plus I was able to meet some incredible new friends! In all, it was a great weekend, something I am hoping to get to do again soon!
Quotes for the Week:
- “If opportunity doesn’t knock, build a door.” -Milton Berle
Many times it is on us to make things happen in our lives. If you feel you are stuck, it may be time for you to ‘build a door’ and make something happen. Opportunities don’t just fall into our laps, we create opportunities then take advantage of them.
If you feel something has been holding you back, sit down this week and figure out what that may be. Then, instead of complaining, go out and do something about it. Build that door so there is no other option but to knock!
- “When I hear somebody sigh, ‘Life is hard,’ I am always tempted to ask, ‘Compared to what?'” -Sydney Harris
This is a quote that really puts things into perspective. The next time you hear yourself saying this or even thinking it, really sit down and ask yourself the question “Compared to what?”
One thing I would recommend doing when you feel life is hard (or at anytime for that matter) is to start keeping a gratitude journal. All this means is every night before going to bed, sit down for five minutes and write all the things you are grateful for. You will be surprised at just how blessed you are in your life.
- “Luck is a dividend of sweat. The more you sweat, the luckier you get.” -Ray Kroc
The harder you work, the more “lucky” you will get. It is not luck that somebody is in great shape or has great health. No, these individuals put in tons of hard work and sweat to make that happen. If you want to start having more ‘luck’ in your life, start putting in some serious work and make it happen!
Workout for the Week:
I have been cycling this leg workout into my routines the past several months and it is one of my favorites. It is very challenging if you push yourself hard. If you use a challenging weight for the strength exercises and push hard during the circuit, you will get an incredible workout.
Rest times between weighted exercises should be between 30-45 seconds while you should complete the circuit as fast as possible:
Deadlifts: 3 sets X 8 reps
Back Squats: 3 sets X 8 reps
Lunges: 3 sets X 8 reps each leg
Single Leg Dumbbell Squat: 3 sets X 8 reps each leg
Once finished, rest 1-2 minutes then complete the circuit below as fast as possible:
20 bodyweight squats
20 squat jumps
20 kettlebell swings
Repeat 2 times through!
Once you are finished with the circuit above, complete one more round of strength training. For round two, however, you will only do one set of each exercise. Be sure to stay very focused for these last sets:
Deadlifts: 1 set X 8 reps
Back Squats: 1 set X 8 reps
Lunges: 1 set X 8 reps each leg
Single Leg Dumbbell Squat: 1 set X 8 reps each leg
Finished. If time permits, you can do an ab circuit of your choice!
Motivation for the Week:
- “The man who removes a mountain begins by carrying away small stones.” -Chinese Proverb
Many times when we attack a fitness goal, it seems as though we have to move a mountain to attain it. It doesnt matter what the size of your goal is, you must take small steps each day to move closer to those goals. If you want to lose 20 pounds, it is not going to happen all at once. Make it a goal to lose 2-3 pounds per week and in no time you will be 20 pounds lighter.
Learn to be patient, yet be resilient in going after your goals. Allow this to be the week that you move “away small stones” from the big goals you are going after. I know for myself, I have a ton I want to accomplish in this next season of life. Therefore I will be working each day to get better than the last.
Never settle, always be pushing!
After having a great time this past weekend and getting to relax some, I am more ready than ever to get back into the swing of things. Keep an eye out for some great articles and videos this week as well as a few exciting announcements. I am working on putting together a transformation contest, so I will keep you updated on that this week. The contest is going to be awesome, that is all I will say right now!
Getting better this week!
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