Two Posts, One Day
Feeling myself a bit today as I continue to procrastinate everything else in my life that needs to get done. I wanted to get back in the flow after a crazy couple weeks. So everyone is graced with the presence of a second post in their inbox today. February and March will be a big couple months for this blog with a few new things popping up as the weeks go on. You might even see a guest person or two on here. So be on the lookout for further disappointment and clutter in your inbox. That being said, I hope everyone is starting the year of 2025 off right. Now is the about the time for us all to be giving up on our lofty goals and recalibrating to develop new ones. More power to those sticking it out and doing the hard work. Keep it up.
On we go…
Workout of the Week: Leg builder in Less than 30 minutes with only 4 Dumbbell Exercises
Warm up (3 mins):
Static Side Lunges
Good Mornings
Body Weight Squats
Alternating Lunges
Knee to Elbow
Workout:
Goblet Squats
Romanian Dead Lifts
Side Lunges (I like holding 2 dumbbells)
Bulgarian Split Squats
**Only 2 sets of each. That it, but the goal is to go HEAVY on each of these and do about 12-15 reps for each. And don’t forget to rest at least a minute in between . Do not rush. The goal is to lift heavy here. Your legs should be very wobbly after or you did not do it right**
Cool Down:
Runners Lunge
Pigeon
Hamstring Stretch
Supine Twist
Childs Pose
Great one for when you are short on time and still want to get a proper lift in. I would suggest having some simple carbs before this one, you’ll need some energy. Maybe some maple syrup…?
Nutrition Tip/Treat of the Week: Maple Syrup
Now, I am not talking about Mrs. Butterworths, here. I am talking about the real deal, pure organic maple syrup. The nectar of the gods. This particular nectar doubles as a tasty accompaniment to your fluffy pancakes as well as a nutritional powerhouse.
Benefits:
contains zinc, manganese, potassium, and calcium all which support immune function, bone health, and electrolyte balance.
antioxidants and polyphenols to keep disease at bay
low glycemic index (slower rise in blood sugar)
this actually makes it a great pre-workout. I often take a couple spoonful before a heavy lift or take a chug right out of the bottle.
good for digestion (prebiotics)
anti-inflamatory
It is high in sugar so just be mindful, but I find it a very effective pre-workout with little to no crash. Just make sure you spring for quality syrup without any of the crap in it.
Even though this is propaganda from “Big Maple Syrup”, worth the read and further research:
Big Maple Syrup talks about its products benefits
Experimental Supplement of the Week: Bee Pollen
I am volunteering as tribute/guinea pig for this one so I shall keep you all posted on my findings. I am about 5 days in and I definitely notice a little pep in my step.
Purported Benefits:
antioxidant
improved liver function
hormonal balance
especially for women—> may help regulate hormone levels and ease menopausal symptoms
strong immune system
gut health
enzymes and prebiotics
skin health and anti-aging
increased energy and stamina
increased testosterone for men
Some suggest those with seasonal allergies should not partake in bee pollen, but I have seasonal allergies and am doing just fine. Could even say I am thriving at rare times.
This is one that definitely needs further research so I’m getting the ball rolling and keep you posted.
Stretch of the Week: Scorpion Stretch
Benefits
Flexibility: hips, lower back, shoulders, and spine.
Balance: engages total body
Mobility
strengthens the arms, shoulders, core, and back.
Posture Improvement
Opens Hips and Chest
Your mobility with this one will improve over time significantly.
How to Do:
Random Scorpion Facts :
Fun Fact of the Week: Circulatory System
The circulatory system is responsible for transporting blood throughout the body. It delivers oxygen, nutrients, and hormones to cells while removing waste products.
But what is actually interesting is that if you were to lay out a child’s circulatory system flat (veins, arteries, and capillaries) it would stretch for more than 60,000 miles. Adults are nearly 100,000 miles of blood vessels.
Song of the Week: Miley Cyrus- “Jolene”
Everyone has probably heard this, but I am huge Miley fan and this is another one of Ryan’s drunk go-tos at the end of the night at the party.
Twitter is a pain in the ass with their embedding video policy but for those who can access this thread it is all of her covers live. Worth your time:
Quote of the Week:
"The hardest lesson I’ve had to learn as an adult is the relentless need to keep going, no matter how shattered I feel inside.”
-Ernest Hemingway
Movimiento es Vida
Be back very soon.