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Thursday 1/10/19

Thoughts That Stop You From Exercising (and How to Change Them)
i.e. Exercise like no one is watching.

1. Cleaning Up for the Maid
Do you have any relatives you vacation with who will clean their hotel room before housekeeping arrives? Maybe if they’ve trashed their room, you wouldn’t make fun of them for righting the furniture. But you might giggle, if they are neatly tucking in sheet corners only for someone to come in and strip off the blankets and redo their work.

Well, the same goes for the notion that you need to lose a certain amount of weight or look a certain way before you can go to the gym. You may look through a gym window and perceive everyone to be a perfect specimen — but, in truth, there is no appearance prerequisite for walking into a gym.

A gym should be both a playground and a place to do work. Look for a place where people are really moving and go join them.

2. 10 Years Ago, I Could…
I’m guilty of this one. I get hung up on what my college-aged body could do, and a bit down in my enthusiasm to engage in certain activities when I can still remember how fast or strong I used to be before I even knew what an injury felt like.

A great coach recently told me to limit any self-comparisons to a five-year range. Most of our bodies shift greatly in terms of physiology, diet, and sleep patterns every five years. That means broader comparisons are just not fair or realistic.

If we go into the gym expecting to travel back in time, we set ourselves up for disappointment. Instead, start with small, future-oriented goals, based off your recent health history.

3. Everyone Is Looking at Me When I Work Out
All right, if you wear some crazy workout outfit — like a pink thong leotard over running shorts — then, yes, everyone is definitely looking at you. But, I doubt that’s your go-to gym garb.

Most gym-goers are truly interested in their own activities, or even more ironically, they are worried you’re looking at them. Imagine that.

Let the notion go that you are the center-stage attraction. You’re pretty awesome, but unless you’re putting on a circus, we are not watching.

Read the rest of the article on the Whole Life Challenge website.
And, while you’re there, feel free to join our team for the Challenge! Work on the 7 habits every day and earn internet points and become a healthier, fitter YOU!

0:00 – 10:00
Super Dynamic Warmup
Instructor Mobility

12:00 – 30:00

18 Minutes E2MOM (3 Rounds)

The following exercises will each be performed for one minute followed by a minute of rest before moving to the next exercise,
so one complete round is 6 minutes total. For best results alternate with a partner so you have someone to watch the clock for you.

Pistol/Deck Squat

L4 – 60 second Nose to Wall Handstand, Alternating Pistols, 60 seconds Hollow Rocks
L3 – 45-60 second Handstand (nose to wall if possible), Single leg Deck Squat negatives (down on one foot, up on two), 60 sec Hollow Hold
L2 – 30-45 second Handstand, Deck Squats, 45 sec Hollow Hold
L0/1 – 30-60 second Downdog Hold with feet elevated on box or stall bars, Deck Squat with Med Ball Assist, 60 sec Bent knee Hollow Body

30:00 – 35:00
Workout Prep

35:00 – 60:00


5 Rounds for QUALITY
7x UNBROKEN through this single kettlebell complex, then switch sides (you can put the bell down between sides if necessary)
Reverse Lunge

X Ball Slams between each round – ball slams should be as hard and as fast as possible

Rest as needed between rounds (if you finish this in under 15 minutes, you either went too light or too sloppy)

L4 – 24/18, OVERHEAD reverse lunge, 30 ball slams
L3 – 22/16, OVERHEAD reverse lunge, 30 ball slams
L2 – 20/14, rack reverse lunge, 25 ball slams
L1 – no rx, rack reverse lunge, 20 ball slams