What Do You Want To Accomplish In The First 100 Days Of 2020?

1LIFE1YOU Podcast Episode 38

I asked a bunch of people from my Instagram page the question,

“What do you want to accomplish in the first 100 days of 2020?”

I got a lot of good answers, ranging from health and fitness to personal to business .

Check it out, and let me know what YOU want to accomplish in the first 100 days of this year!

All other links to the podcast (including Apple, Google, AnchorFM, Stitcher can be found here:

http://linktr.ee/1life1you

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12 Days Of Christmas Workout

12 Days Of Christmas Workout is a full body, bodyweight only workout. It’s set up like the classic Christmas song.

Start with 1 Squat Jack, then 2 Burpees and 1 Squat Jack, the 3 Pushups, 2 Burpees and 1 Squat Jack

Your last round starts with 12 Squat Jumps and finishes with 1 Squat Jack

The video above has a demo of each movement, so you can know exactly what to do

Great workout to do at the gym, or at home! Give it a try

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Day 2 – 30 Day Bodyweight Challenge

Day 2 of the #1LIFE1YOUFitness 30 Day Bodyweight Workout Challenge

Cardio focused. Move quickly from move to move before a rest.
3 Sets. 4 Rounds Each Set

15s work for each exercise. 3 exercises. Then 45s rest between rounds.

Total workout time= 18 minutes

4 Rounds

Jumping Jacks 15 sec

Butt Kicks 15 sec

1 2 3 Shuffle 15 sec

Rest for 45 sec

Switch Kicks

4 Rounds

Jumping Jacks 15 sec

Squat Jacks 15 sec

Switch Kicks 15 sec

Rest for 45 sec

4 Rouunds

Jumping Jacks 15 sec

Squat Pulse 15 sec

Fast Knees 15 sec

Rest for 45 sec

Check out Day 1 HERE

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Why YOU Should Be Doing Deadlifts

It’s the ultimate “Picking things up and putting them down” exercise.

Deadlifts are such a huge test of strength. It really comes down to, can you pick that heavy thing off the ground?

Some quick nerdy info on Deadlifts:

1. It’s called deadlift because you are picking up an object that’s dead on the ground with no momentum.

2. Deadlifts (when done properly!) work to strengthen your lower and upper back, glutes, hamstrings, core, forearms, shoulders.

3. Deadlifts (when done properly!) improve your posture. By having good deadlift form, it often translates to everyday living. And having a strong back and core definitely helps with posture.

Ok. So…. How should you properly do a Standard Barbell Deadlift??

1. Stand with your feet midway under the barbell

2. Bend over and grab the bar. Arms about shoulder-width apart.

3. Bend your knees until your shins touch the bar.

4. Lift your chest up and straighten your lower back

5. Stand up with the weight. Focusing on keeping you back straight (no crouching or bending) and arms straight (no curling or shrugging)

6. Hold for a second, then reverse the steps.

7. Congratulations!

We are not going to go down the rabbit hole of all the variations of Deadlifts. Instead, let’s focus on the WHY…

If we are focused on being fit for LIFE (That is the lifelong goal!), then how does deadlifting help with that??

Deadlifting means getting stronger. Getting stronger can mean carrying the groceries into the house, no problem (1 trip even).

Or, helping a friend move. Picking up a couch or dresser is definitely a Deadlift movement.

If you have kids, picking them up is technically a deadlift.

All the way to picking a pen or pencil off the ground.

ALL motions that simulate the process of doing a deadlift.

Or, picking up your friend lol

So, go out there and start adding Deadlifts to your workout (and everyday) routines. And if you need some help putting a workout routine together, you should check out the custom training plan on the 1LIFE1YOUFITNESS Training App.

I make sure everyone is doing some variation of deadlifts. It’ll be wrong not too!

Stop The Comparison Game

If you prefer to listen to the audio version, I talk about this on Episode 23 of the 1LIFE1YOU Podcast

Family. Friends. Coworkers. Celebrities. Strangers on the Internet. We live in this time where everything is accessible. Everything can be seen, read, and talked about anywhere in the world. And that’s really really cool.

But the gift and the curse (no jayz) is that, with all that accessibility to people’s lives and opinions, we tend to fall in the “Comparison Game”.

Looking at others. Comparing your faults to their perceived perfections. Comparing the timeline of someone else to where you are in life.

I see and hear it a lot. And, it’s not just about social media (though it plays a big part in this problem).

When something good happens to someone. Or someone is progressing in life faster than you. Or has more good things going on than you….

That’s all negative energy.

That’s all time you are wasting thinking about something you have NO control over. And you have to let that way of thinking go.

If it happens while you’re scrolling through social media, then close the app. Or unfollow the people that provoke those negative thoughts. You have the power.

If it happens in person, step away from that environment. Excuse yourself. Get away.

She gets it

Negative thoughts won’t just go away, but you have to start making yourself aware when it’s happening. Close the app. Unfollow the person. Walk away.

You can take it a step further and literally write down something positive about you. Right on the spot. Either with a pen and paper or in your note section on your phone.

It’s about realizing the trigger, but changing the reaction to it.

It happens to me. I’ll scroll Instagram and see this or that person in the same field as me doing amazing things, and I’ll start the Comparison Game. So, what I did was unfollowed everyone. And I’ll slowly rebuild it back to keep a positive energy for ME on MY timeline.

Comparing yourself to other is a nasty habit to have. You must know your trigger points and change the reactions to them. As soon as possible. Break the habit by building a new, positive one.

Football Workout Challenge

Football season is officially underway! College and the pros have started up, and I know a lot of you will be sitting at least 3 hours (some, probably ALL DAY & NIGHT) watching football between now and January/February.

I wanted to make up a workout challenge to at least get you up and off your couch during the 3-8 hours you’ll be watching the game(s).

It’s simple. When you see a particular play happen, you do the challenge exercise that goes with it.

For example:

If a quarterback gets sacked, drop and do 10 pushups.

Got it? Good!

Go enjoy the games. Hope YOUR team doesn’t lose 😉