Tourney Time & Start of a New Season

“If you are not in the arena also getting your ass kicked, I am not interested in your feedback.”

~ Brene Brown


March Madness is well underway, and over the past few days, the majority of my time has been spent watching these young athletes compete. Many of them have not been on national television before. Most of them will have to take tests on the road, write papers for their class while on a plane, and yet they still have to focus on the task at hand…winning basketball games.

These teams are ranked by what they have accomplished in their season, and reputation also plays a big part in determining the brackets. However, I always feel like the tournament is the start of a new season. Once brackets are said and done, everyone starts 0-0, with one loss sending them home.

But no regular season record, statistics, or bracketology can predict is the heart and determination the men and women exuded once the ball is up. Each player has a story. They have their own purpose, something to prove, to overcome, and they use that as motivation to work with their friends/classmates/teammates to play their best game as a team and to leave it all out on the court.

Much of what runs deep in these athletes goes unspoken. But there is a common bond and respect each athlete has towards each other and each team. No questions. No judgment. Just hard work, sweat, and high regard for one another.

Imagined if we lived each day like these athletes do. Each day is a fresh start, clean slate, and your record is 0-0. You have the ability to start fresh and go after what you want despite any setbacks that may have happened before. You may be facing and opponent (time), or an obstacle (food choices), but with heart, and determination, you have the ability to overcome and rise above.

Visualize what it will look and feel like if you lived every day committed to your WHY. Your WHY is what runs deep and has given birth to your goals. What if everyone did that? It would be impossible not to respect someone else’s journey.  There would be no comparison (magazines, social media, gossip), feelings of guilt (time spent feeling selfish), and the world would be a whole lot healthier and happier.

This week, focus on why you are on YOUR journey. What it means to you and give it your all each and every day.
~ Tiffany G. 

Fab 5 Friday: Surge Workout

Disclaimer: I am not a videographer, editor, or in any way tech savvy. However, I am a fitness professional and enthusiast! These movements are fun, challenging, and make for a great circuit. 

The SURGE

The SURGE is a product that uses hydro-inertia to provide resistance and challenge your bodies physical capabilities. As you will hear in the video below, as you move the water begins to shift which will also shift the physical demand on your body. Some exercises you will want to keep the water perfectly level, while with other exercises you will intentionally “dump” or osculate the water within the SURGE.

Today I performed 4 rounds at 60-second exercise.  I allowed 90 seconds rest between rounds

THE WORKOUT

Reverse Lunge w/Dump to Squat Press

Start with your feet directly under your hips, shoulders stacked over your hips and surge positioned right in front of your chest. With your right leg, take a step back into a reverse lunge while bringing the SURGE over your left leg, perpendicular to the ground. Water will collect at the bottom of the SURGE and as you drive up through your left foot, bring the SURGE back to chest, stabilize water and repeat on the other side. Then, keeping the surge at your chest, squat down and on your way up Press overhead until arms are fully extended. from there, tilt each side just a tad as you bring the surge back to your chest.

Single Arm Swing

Begin with your feet positioned outside your shoulders. One hand is holding the top handle of the surge as the handles face you. Lock your wrist and elbow, then begin to hinge at the hip, keeping your back flat and core tight as your drive the SURGE back between your legs. Your chest should never drop below your hips. As you reach your end point, draw your heels towards each other as you tighten your hamstrings and drive the SURGE forward so that it is parallel with the ground. At this point, your all the muscles in your arm should be contracted along with your glutes and abs. Begin to hinge at the hips and draw the SURGE back again and repeat. Allow the water to splash around but stay strong through your movement.

Box Variation in Squat

Lower yourself into a static squat position with your weight back on your heels. Start with the SURGE at Chest Level and lift overhead keeping the water level. Lower down to the chest and no press out in front of you still keeping the water level. Then dump to the right, left and back to center. Repeat.

RDL w/Row to Spinal Twist

Start with an underhand grip, soft knees, and tight abs. Keeping shoulder blades pulled together, Hinge at the hip lowering the SURGE just below the knee. Retract your shoulders to pull SURGE to the bottom of your rib cage, then twist as the water shifts down the SURGE. Slowly, rotate back to neutral position, stabilize the water, lower the SURGE below the knee, and then engage your abdominals, hamstrings, and glutes to return to starting position.

Chest Press in Bridge w/Alt. Leg Extension

(Please note that my hips should be higher than they are in the video.)

On your back with knees bent and feet hip-width apart, squeeze your glutes and lift your hips while holding the SURGE close to your chest with a neutral grip. As you begin to extend the SURGE from your chest, extend one leg straight out while keeping your hips, and water, level. Slowly lower foot and SURGE back to the starting position and repeat on the other side.

I have really enjoyed the challenges the SURGE provides and it has spiced up my workouts. Head over to www.hedstromfitness.com and receive 17% off your purchase when you use the code LUCKY17. Offer ends Monday

Check out the video below and let me know which exercise is your favorite!

Weekly Challenge: COMMIT!

Set a goal & COMMIT to it.

Being clear about your goal is critically important to be able to achieve something you WANT.

It’s important to take control of the direction of your life and to live your life ON PURPOSE, and not just let life “happen” to you.

If you don’t, you might wake up in 10 years and wonder how you got there!

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Your Challenge of the week is:

Define one of your goals and COMMIT to achieving it.

No matter how big or small your goal is, if it doesn’t CHALLENGE you, it doesn’t CHANGE you.

Here are a few things that are important to define when setting your new goal:

  1. They have to be S.M.A.R.T. Goals (Specific, Measurable, Achievable, Realistic, Timely.) and write it down.
  2. Write down WHY this goal is so important to you.  When things become challenging to you, your WHY will push you through these tougher periods.  If you don’t have a good enough WHY, then you need to choose another goal that is IMPORTANT to you.
  3. Create an action plan! List out EXACTLY what you are going to do in order to achieve you goal.  Are you going to work out 3 times a week at 6am?  Great- now block it off in your schedule Be as clear and as specific as you can.
  4. Imagine how you are going to FEEL once you have accomplished your goal.  Write it down.  (this is a really important step- so don’t skip it!)
  5. Share it with someone. A friend, family member, co-worker or whoever!  Have this person help you to be accountable for your actions.

Are you ready to get started?

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What goal that YOU are going to set for yourself this week? Leave a comment below and let me know how I can help you! 

Wishing you a Healthier Ever After!

x0 ~ Tiffany G.