Monday Motivation: Kill It

Each time I step into the gym, I always take time to reflect or audibly state my goals. I definitely believe in setting your goals and keeping them in front of you at all times, whether visually or on a card that you repeat. It sounds cheesy, but it works.

When we are constantly reminded of something, it is difficult NOT to accomplish the task, or at least work towards it daily. When I do this, my workouts are automatically more aggressive, more precise, and more enjoyable. I complain less and usually make it a point to complete one more rep; to squat deeper; to squeeze harder.



The key to a killer workout? Have a plan. 98% of the time, I walk into the gym knowing exactly what exercises I am going to perform and what machines I am going to use. I usually have them written down on a index card, or even listed out on my phone. If you have a workout plan that you are doing it, follow it. Most plans that professional lay out work for a reason. If you fail to plan, you plan to fail.

Now trust me, there are occasional moments when I do not plan my gym time, and although I have tons of workouts in my memory album, I meander around wasting time trying to figure what to do next. I look confused as if it were my first time in the gym. Even worse, my momentum and intensity never reach peak level.

Without a certain amount of intensity, you will never see results. On those days, I don't even break a sweat. I always make it a priority to break a sweat during a workout. My goal is to always walk out of that gym knowing that I owned those weights. Knowing that I killed that work out.

Be guilty of killing every workout, no matter what. Give it your all, all the time.


Until Next Time,
~ Q. Olivia

Motivation Monday: Champions

Another Ali quote to start the week off right.

"Champions aren't made in the gyms. Champions are made from something they have deep inside them - a desire, a dream, a vision. They have to have the SKILL, and the WILL. But the WILL must be stronger than the skill."

I had a workout with my Coach, Wes Simon on Sunday and as I finished a rotation of exercises, he said, "Remember, that girl next to you is working harder than you."

A champion is born when the decision is made to win. Right now I am my biggest competition. But as soon as I become the best ME that I can be, all of those ladies lined up on stage next to me will be my competition.

Train like a champion. Live life as a champion.

In Health + Fitness,
~ Q. Olivia

WWOW (Wednesday Workout of the Week): BOSU Ball

So, as you all know, I am a fan of working the core muscles. You have read my spiel... "the core is important... it is the foundation for all other workouts... strong core, strong body..."

With that being said, I cannot think of a better week to work the core. Now to be honest, for the longest time I had no idea what  BOSU ball was. I used it, but I just referred to it as a "half exercise ball." But now that I have been properly introduced to it, in all its wonder, I have become quite fond of that little half ball.

It definitely promotes balances and stabilization. Either side of the ball gives you an optimal workout. Ohhhh, optimal. Look at me using fancy words.

Anyway, here are some photo examples of various workouts that you can do for a set amount of time (the plank of a bosu ball) or 3 sets of 15 reps (squats on a bosu).

 

These are excellent exercises to get your started on the Bosu Ball.

Now, if you are needing to incorporate some cardio and maybe a little bit more intensity in your workout, check out this ten-minute Bosu Ball exercise you can do in the mornings or at night.

Despite her pants issue, the workouts are pretty intense and once you learn the exercises, you can do them on your own from memory.

And do not forget your handy dandy interval timer. Lee got me this one for my birthday last year.

I love it.

It is the Everlast brand in yellow with multiple interval timing options.

So, I know this is not a single specific exercise, but I promise your entire body will feel good after doing some variant routines on the Bosu. Enjoy... and try not to fall off.

Until Next Time...

~ Q. Olivia

Motivation Monday: Fear is a Liar

  This picture speaks volumes.. and the truth.



How often have we not done something (or the opposite) because we were too afraid? Afraid of failure, afraid of success. Afraid of other's opinions. Afraid of change. Afraid of the unknown.

There is an acronym that I love for fear that says: False Evidence Appearing Real

Your challenge this week is to look in a mirror and ask yourself, "What Am I Afraid Of?"

Your next challenge is to answer the question honestly and out loud.

Once you give your fear a name, it does not seem so scary. It may actually even sound silly.

Conquer your fears, and claim what is yours.

In Love + Fitness,
~ Q. Olivia

Motivation Monday: Life as Champion

Some days in the gym training just plain suck. I know. You always feel good about yourself afterwards, but let's be real. A workout is not always a wonderful thing in the process.

Training is hard. And some days I would rather be sitting in the park with a tub of ice cream, reading a fantastic book.

This quote by my favorite athlete of all time is so money. And applicable (at least for me and what I want to achieve in the next year). There was a reason he was considered "the greatest".

Is your goal today to be great, or just mediocre?

I plan on living the rest of my life as a champion. For now, I have to train hard and never give up.

Today, make the choice to live your life as champ. Nothing else will do.


Until Next Time...
~ Q. Olivia

May Challenge: Squat-a-Thon

Alright, so between Pinterest, Facebook, and my yo-yo dieting co-workers, I have heard a lot about this 30 day squat challenge that a lot of people are doing for the month of May.

I am all about community, and reaching goals together. So I am going to jump on the fit wagon and take this challenge also.

There are a lot of variations of this challenge, so look online and pick the one you want. I saw challenges that started with 20 squats, and others that started with 50 squats or more. Everyone has different fitness levels, so start where you feel comfortable. Remember, you are your only competition. Listen to your body.

Here is my May Squat Challenge:

So, I literally, just jumped in on Day 5 and repped out 70 squats. For anyone who knows me, they know I love leg days, and I am also over-confident; therefore, I did not feel the need to start with 50. But again, that is just me. Know your body, and I am sure I am going to be paying for my over-confidence in the morning :)

Feel free to start this challenge with me this week, OR you can wait until next month. Either way, I think this is a great way to make sure your glutes, quads and lower back look stunning in your summer clothes this year.

Take the challenge? Join me!!

~ Q. Olivia

Friday Fitness Fact

Today's Fitness Fact:

After turning 30, we lose about one pound of lean muscle mass each year (what?!?!). To combat this, lift weights 2-3 times a week. It will help prevent those shrinking muscles from turning into fat.

Make it fit weekend...

~ Q. Olivia