Happy Monday, hope your weekend was as exciting as mine! Here’s a full-body workout for ya (Legs/CHEST/BICEPS/ABS): . 1. Walking Lunge (90x10, 140x2, 120x6, 90x12) 2. Incline Bench Press (145x10, 200x2, 170x6, 145x12) 3. Dumbbell Pullover (55x10, 75x2, 65x6, 55x12) 4. Zottman to Reverse Curl (25x10, 45x2, 35x6, 25x12) 5. 21s (50lbs | not shown, ask!) 6. Decline + Twist (45lbs x11, 45lbs x11) 7. Windshield Wipers (30) . The first video here is the Zottman to Reverse Curl, all others are in order. . . Questions or workouts you want to see comment below!
Nora Marie Frischkorn, can’t wait to meet you in person. . . 📸@afelch
BACK/Shoulders/TRICEPS/ABS: Happy almost weekend!! Working on some new things here, check it out! . 1. Lat Pulldown (105x10, 165x2, 135x6, 105x12) 2. Seated Cable Row (50x10, 70x2, 60x6, 50x12) 3. Standing Overhead Press (45x10, 95x2, 70x6, 45x12) 4. Reverse Pushdown (42.5x10, 65x2, 57.5x6, 42.5x12) 5. Tricep 21s (35lbs | not shown, ask!) 6. Landmine Twist (50lbs x10) 7. Landmine Sit-up (25lbs x10 | not shown) . The first video here is the Standing Overhead Press, all others are in order. . . Questions or workouts you want to see comment below!
INTERMITTENT FASTING BASICS: With my current schedule, I eat an early breakfast and then fast through the day to a late dinner, roughly a 14-hour fast every day. I get a lot of questions about what breakfast to eat that will keep you satiated until 8pm. The answer may be different for the individual, as our bodies are awesomely, uniquely created, but my favorite go-to is this: . -@kitehillfoods almond milk yogurt - plain unsweetened (I love this stuff!) -Autumn’s Gold grain free granola -chicken breakfast sausages -bacon -avocado . Seriously, this meal keeps me full for the entire day, no problem. Give this a shot! Test your body. Eat different foods and see what consistently keeps you satisfied, while also not making you feel sick or bloated. . . What is your go-to breakfast during your busy week?
Happy Wednesday! Loving these outdoor workouts! Legs/Chest/BICEPS/ABS work below: . 1. Stairs (20, 20, 20) 2. Pushups (20, 20, 20) 3. Bodyweight Curls (6, 13, 9) 4. 21s (BW) 5. Hanging Leg Raise (20) 6. Bench Flutter Kicks (25) . . Questions or workouts you want to see comment below!
“The Lord will fight for you, and you have only to be silent.” . When the Israelites were pinned against the Red Sea by the Egyptians, these were the words Moses spoke to them. This was because they were afraid and began to shout out their doubts and regrets that they followed God to where they were. . When I find myself pinned in life, it’s so easy to doubt the path that led me there, regardless of how confident I was in the path. But I’m working on and learning to BE STILL. We experience so many emotions within a 24-hour period. Recall the times you KNEW the outcome was going to be terrible, but everything worked out just fine, even if you had no idea how it would. Hold onto that hope. Be still in the storm. . . What is your favorite way to be still?
Happy Monday, let’s get after it this week! Here’s an idea for a full-body workout (Legs/CHEST/TRICEPS/Abs): . 1. Pistol Squat (6, 13, 9) 2. Bench Press (145x10, 205x2, 175x6, 145x12) 3. Cable Crossover - Low (40x10, 60x2, 50x6, 40x12) 4. Close-grip Dumbbell Bench Press (90x10, 130x2, 110x6, 90x12) 5. Triceps 21s (35lbs | not shown, ask!) 6. Decline + Twist (45lbs x20 | not shown) . . Questions or workouts you want to see comment below!
Red beard, white wall, blue shirt. Have a great holiday weekend fam!
OUTDOOR WORKOUT: Calisthenics in-training! Shoulders/Biceps/Abs: . 1. Supported Headstand Pushup (20, 20, 20) 2. Handstand (30-sec) 3. Pullups (3, 6, 3) 4. Pullup 21s (not shown) 5. Hanging Bicycles (20, 20) . The first video here is the Pullups, all others are in order. . . Questions or workouts you want to see comment below!
Here’s a simple one: don’t forget to enjoy special times with loved ones. I don’t IF and I don’t track any calories on holidays. Holidays are about something bigger and they enable you to bond with those you care about; don’t get bogged down by concerns over the amount of food you eat! . So please be safe today, and take time to appreciate the liberties you have as a result of living in this great country! . . How are you spending your Independence Day?
Happy Wednesday! Full-body + big-muscle (Glutes/Chest/TRICEPS/ABS): . 1. Hip Thrust (95x10, 185x2, 135x6, 95x12) 2. Incline Dumbbell Bench Press (120x10, 160x2, 140x6, 120x12) 3. Dips (4, 11, 7) 4. Triceps 21s (35lbs) 5. Supported Straight-Leg Raise (25) 6. Bench Crunch (8lbs x25) . The first video here is the Incline Dumbbell Bench Press, all others are in order. . . Questions or workouts you want to see comment below!
As one who spends as much time as I can afford travelling and exploring, I have noticed that the most beautiful and rewarding views we have found are never the ones that you can park at. This applies to so much more than nature. From fitness to family -and everything in between- the paths with obstacles, the paths that are longer, the paths that you can’t see the ending until you get there, are the ones that will stretch you to grow the most and will provide you the most fulfilling results. . . What difficult path have you taken that was well worth it at the end?
Happy Monday!! Phone died halfway through the workout so here’s a pic for you! Swipe for the vids I DID get, workout below: . 1. Nordic Curls (3, 6, 10) 2. Dumbbell Bench Press (130x10, 180x2, 160x6, 130x12) 3. Single-arm Seated Fly (135x10, 195x2, 165x6, 135x12) 4. Single-arm Cable Curl - Overhand (17.5x10, 27.5x2, 22.5x6, 17.5x12) 5. 21s (50lbs) 6. Around the World (12) 7. Bench Bicycle Crunch - Slow (25) . Only 1 and 2 have videos, sorry! . Questions or workouts you want to see comment below!
SPONTANEOUS SHOUTOUT: This beautiful woman is nearly halfway through pregnancy. The road has had a lot of bumps and there will be plenty more to come, but she continues to show me grace and to pursue her priorities, from me to business. Tymberlyn, I am so very proud of your drive, even when you feel like you have none. Baby Frischkorn, you are going to be so well taken care of.
OUTDOOR WORKOUT: First of many to come this summer! Back/Triceps/Abs: . 1. Pullups (3, 6, 10) 2. Reverse Row (7, 10, 14) 3. Diamond Pushups (5, 8, 12) 4. Dips (20, 20, 20) 5. L-Sit (0:15 | work in progress!) 6. Raised Side Plank (1:00 each side) . The first video here is the L-Sit, all others are in order. . Questions or workouts you want to see comment below!
INTERMITTENT FASTING/DRINKS: I received a lot of questions after my last post about intermittent fasting, so I wanted to follow-up with some answers for you. Today I’ll talk about drinks while intermittent fasting. . If your goal is to remain in a fasted state, whether for fat loss or autophagy, you have to be careful about what you drink during your fast! Many people equate fasting to not eating, but for these purposes, they are not the same. . There are many common drinks that will knock you out of a fasted state (and possibly ketosis, if that is your goal) and hinder your results. I recommend sticking to water, coffee, and choffy (cacao has been proven to increase insulin sensitivity) while fasting. Be careful what additives you put in them. I simply don’t use any. Creamers, flavors, and proteins can be easily overlooked as culprits that can take you out of your fast. . What is your favorite beverage that gets you through the day?
Happy Wednesday! Keeping it simple and effective for this big-muscle workout (Legs/Chest/BICEPS/ABS): . 1. Squat (165x10, 230x2, 195x6, 165x12) 2. Incline Bench Press (140x10, 195x2, 165x6, 140x12) 3. EZ-Bar Preacher Curl (60x10, 80x2, 70x6, 60x12) 4. 21s (50lbs | not shown, ask!) 4. Cable Crunch (50lbs x30) 5. Supported Straight-Leg Raise (20) . The first video here is the EZ-Bar Preacher Curl, all others are in order. . Questions or workouts you want to see comment below!
Different flavors (genres) can completely change the taste (mood) of your meal (activity). Appreciate the details. Make music work for you. Listen to what is uplifting and encouraging. . When I am stressed, nothing relaxes me the way playing my guitar does. . . What is your favorite type of music?