Wednesday 10/2/19

Wednesday 10/2/19

Make a Q4 Resolution – You Won’t Regret It (source

I don’t know about you, but I’m feeling extremely “new year, new me” right now. And I don’t see the point in waiting until January to make positive life changes; I’m all about setting a personal Q4 goal! Think of a Q4 goal as, like, a New Year’s resolution junior. It’s not about a major life overhaul…it’s about making a gentle change (or addition) that will genuinely improve your quality of life, give you a sense of accomplishment, keep you grounded during a hectic time of year, and set you up for a successful January.

Read on for more about why I like this approach so much:

1. Three months is the perfect amount of months.

Twelve weeks is definitely enough time to make a meaningful change…but it’s not so much time that you’ll be tempted to set wildly unrealistic goals that you’ll abandon in a couple weeks. Thinking in three-month periods also means you don’t have to plan for every possible “What if?” scenario. (“What if I have work travel? What if I get a new job? What if I move?”) Sure, your life could change in that time, but it probably won’t change SO dramatically that you need to burn everything down and start from scratch. (But if it does change, and your goal no longer makes sense, that’s…fine.)

Basically, thinking about just the next three months makes goal setting and self-improvement less overwhelming and way more fun.

2. October is a great time to pick up a new activity or hobby.

Most of us spent the first 20 years of our life in school, which means we’ve been conditioned to think about new things in the fall — new clothes, new classes, new friends, new books. There’s a also meaningful shift in seasons happening right now; nature is giving a cue that change is coming. This gorgeous fall weather makes doing stuff — truly, any stuff! — more fun and spirited, and the days are still long enough that evening activities feel doable.

Basically, if you’re feeling that whisper of fall inspiration/motivation right now, don’t let it pass you by — harness it and turn it into something lasting!

… you can read the rest of the post here: via Girls’ Night In

Eat Good. Feel Good. Come to the gym tonight to try out some Fresh N Fit Cuisine. You can also talk to a representative to learn more about their meal prep services! So drop on by, 5-7 pm.

0:00 – 12:00
Animal Mobility (emphasis on lateral low-gait movements)

12:00 – 25:00
Sumo Deadlift prep:

5/5 Single Arm Ring Rows
5/5 Single Arm Swings
5 Depth Jumps (explosive hip extension prep)

L2-4 – step forward off a low box, and rebound up onto a taller box
L1 – (same as above OR) step forward off a 6″ box and rebound into a broad jump


Levels 2-4

25:00 – 45:00

Spend about 10 minutes on warmup sets, then in the next ten minutes:

3 supersets
5 Sumo Deadlift
5/5 Single Arm Kettlebell Staggered Stance Swing (hold the bell with the rear foot hand)

– During your warmup sets, do NOT superset with swings, save that for the three work sets ONLY.
– The supersets should be done with the same weight for all three sets, do not increase/decrease the load.
– The kettlebell weight should be about 1/3 bodyweight

Level 1

25:00 – 45:00

5 sets (roughly E4MOM)
5 Double Kettlebell Sumo Deadlift (last three sets should be the same weight – heavy)
5/5 Single Kettlebell Swing (kettlebell weight should be about 1/3 bodyweight)

– Lower levels may try the staggered stance swing if using good form


45:00 – 60:00


3x Steel Mace Flow:
Lateral Lunge to Archer R/L
Crossback Lunge R/L
5 Strict Hanging Leg Raises
Repeat until time is up.

– Try to bring toes to the bar with straight legs and without leaning back
– SLOW negatives: we want time under tension, focus on strong contraction in the deep core muscles
– Be mindful and methodical; make beautiful movement

L1 – you may sub “hanging knee tuck to leg extension”