Update, PiYo, & Apera Bag Winner

Posted July 15, 2014 By electrafi

There are so many posts in the works! I cannot wait to get home from work and start publishing them so ya’ll can read ‘em! In the meantime, here is a look at some of what I’ve been doing lately. Each week I have been doing a combination of 1-2 days of weight lifting, 1 run, and 3-4 days of PiYo. What is PiYo you ask!? One of the most amazing workouts I have done in my ENTIRE LIFE. I am not a yoga girl. I’ve tried. I’ve tried SO hard. It’s just SOOOOOO SLOOOOWW. I can’t get into it. But I know I need the benefits. Enter Chalene Johnson and PiYo. HOLY AWESOME. I am so loving this. I’m also doing challenge groups and all my challengers are ROCKING IT. Who else wants in!?!?!?! I know you do. Email me at electraliontis@gmail.com for more info or comment here with your email and I’ll send you all the deets! We took a trip out west which was AMAZING, and my eats have been SO much healthier the last few weeks. I feel so. much. better. than when I wasn’t paying as much attention to what I was eating. Food is truly fuel and can heal your body. It amazes me. Balance also heals and I feel so lucky to have realized this. More to come on all of this. Do ya’ll want to see more of exactly what I’m doing in the gym/at home to work out and what exactly I’m eating? Let me know…!

Instagram picture update of my life:

^Out west. Devil’s tower.

Running with my pup near a lake and mountain background? Sign. Me. Up. :)

<3

^I am so thankful for the brave that fight for our freedom. Thank you to the past, present & future soldiers. God Bless America. I am honored to be an American. I hope your Independence Day was amazing.

^Workout with my brother + Shakeology – my new ABSOLUTELY FAVORITE SHAKE EVER. HANDS. DOWN. I’ll be writing about that soon too!! ;)

^Me & PiYo at home. Hardcore results. It’s not kidding. I’m in workout love. Endorphin release PLUS feeling stretched and peaceful when I’m done. Heck. Yes.

^Me during my leg workout yesterday. I didn’t realize how much of an introvert I was until about a year or so ago. I need alone time to reacharge and be the best person I can be. My favorite alone time (my workout time) was coupled with a COMPLETELY EMPTY GYM yesterday. How can a girl get so lucky? I’m counting every single blessing I have.

^Truth. I am so grateful.

So much goodness in my life and I am so thankful. Having the ability to work hard, sweat, eat healthy, treat my body right, and remembering what a difference a positive mindset makes … truly makes all the difference in the world. Don’t forget to count your blessings. I am working on remembering to count each little blessing as it comes to me, every. single. day.

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As for the Apera Sports Bag Winner …. drumroll …

Allison is the winner – this is what she said: “That bag looks amazing!!! I have heard other friends talk about Apera bags before and have only heard amazing things!
As far as what I’d like to see more of on your site, just more of YOU! I’d love to hear more about how you balance life, being an ER nurse and managing a healthy lifestyle. Recipes are always a plus!”

She is right. The bag IS amazing. I hope you enjoy your prize pack, Allison! Email me at electraliontis@gmail.com with your full name and address so I can have Apera send you your winnings asap!

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Tell me…

  • What have YOU been up to?
  • Do you workout at home, outside, the gym?
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Apera Sports Bag Review & Giveaway!

Posted May 9, 2014 By electrafi

Apera’s goal is simple – to inspire all athletes. What is an athlete? There are many definitions. I personally believe Apera strives, just as I do, to inspire all individuals to move, to better themselves. Honored they should contact me, because I have absolutely the same philosophy here! There are many things that motivate us, and I personally think a new workout outfit or a spiffy new gym bag does wonders for motivation! I know ya’ll can tell me when your bag failed you, or how crappy it really is. I was at the dog park hiking with my dog a while back and my backpack strap just snapped. No warning, no more backpack. Talk about fun getting all that back to the car. This bag has been amazing. First off, as an ER nurse, I LOVE. LOVE. LOVE. that it’s antimicrobial. That couldn’t make me happier. I’m all about the pink (don’t worry gents, there are manly colors too Winking smile), love the size – large but not in the way, and a million and one pockets. SO nice to keep the gymboss, the HR monitor, the watch, the workout notepad, the phone, the shoes, the outfit, the shakes, the waterbottles … all in different areas. This bag makes me look organized on the go! I’ll take it! AND the bag is waterproof. That covers any spills…dirt…you name it, Apera is on it. {Source: Aperabags.com} Apera works to inspire healthy lifestyles. I know we can all appreciate that. They also send a bag to a Special Olympics athlete every 3 bags they sell – so they’re into helping others and giving back too. Another major plus. I am personally LOVING the Performance Duffel, but there are many, many options. There are two ways to enter Apera Giveaways: Sign up for the Apera newsletter and be entered into a drawing to win an Apera Duffle Pack: {Source: Aperabags.com} You can also comment below telling me what you want to see more of on my site … recipes, workouts, family/lifestyle, reviews or any other suggestions for a chance to win a Sprint Pack: {Source: Aperabags.com} Good Luck!! A winner will be drawn using Random.org next Tuesday, May 13th. You can find more from Apera here: Apera FB Page & Apera Twitter. ————— // Subscribe to ElectraFi // Instagram // Twitter // Youtube // Pinterest // // Email Me // http://electra-fi.com // ————— Tell me…

  • TO ENTER THE GIVEAWAY, TELL ME WHAT YOU WANT TO SEE MORE OF HERE: recipes, workouts, family/lifestyle, reviews or any other suggestions. GOOD LUCK!
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Meet My Four-Legged Running Buddy!

Posted May 9, 2014 By electrafi

I got the best Christmas present alive. If anyone knows me, they know I’ve wanted a dog for.ev.er. I got this sweet little boy and his name is Buster. We rescued him, but really … he has rescued me.

He’s my heart walking around on four legs! Red heart

The first day I got him (he was much smaller then!):

And now he’s my best little running buddy a girl could ask for!

He motivates me to run faster, to get out the door on days I’d rather sit around. Even on days I don’t run, we spend hours outside walking, hiking. He has renewed and reminded me of my love for nature.

He has an enthusiasm about him that is contagious. His enthusiasm for exercise makes me happy. It reminds me that we should make fitness fun and enjoy every minute of it! Expect to see more pictures of his sweet face on here too! Winking smile

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Tell me…

  • Do you have a dog or pet at home?
  • What helps to motivate you to get out the door & run or move?
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Reebok ZQuick Shoes

Posted February 19, 2014 By electrafi

The following post is sponsored by FitFluential LLC on behalf of Reebok.

(I have a firm disclosure policy. Reebok sent me these killer shoes at no cost. Every single opinion in this post is all my own.)

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Like. A. Glove.

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Reebok has this awesome new campaign that I feel lucky to be a part of. Have you seen the killer video??

I am a huge fan, especially since I used to do gymnastics, and one of the USA Olympic gymnasts, Aly Raisman, rocks it in the video. I promise you won’t regret watching!

Beware: Watching this video may cause major motivation.

I was psyched about the shoes as soon as I got them in the mail and made sure to blurt out to my man-fan (new word for boyfriend. Like it? Winking smile) and my brother that the shoes were Z-Rated. I actually had to look that up. But them? They immediately smiled and responded, “like the tire!?” You bet. Sports-car handling for your feet during your run so you can be “unnaturally quick”. Aren’t convinced yet? Their booties lock your feet in, mind you, all while being low-cut. This is exactly what I meant when I said Like. A. Glove. I am a chick who CANNOT wear shoes without socks. Just like I cannot sleep WITH socks. And must have low-cut socks and shoes. Unless they’re knee-high socks. Because when were those ever a bad thing? Winking smile I digress.

Major cozy, speedy feet. I’m a fan. Major fan.

I love that the Z-Quick Run shoes are super light, but still stabilize my feet.

After years of rolling my ankles playing volleyball, gymnastics & soccer, I need a stable shoe. These give me both the light shoe &  quick-ness I want while keeping my feet secure. Love it.

The groves in the sole flex and expand while you run. Bless the people who make shoes using technology. They’re geniuses.

These are technically running shoes but I have also used these for some HIIT workouts and the outstanding handling these shoes have make them very versatile!

And as a an ER nurse…

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I LOVE the fungus inhibiting feature. Open-mouthed smile

No fungus here.

Fun? Yes. But Fungus? No. Winking smile

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Couldn’t forget the classic Electra-Shoe-Thumbs Up-Smiling-Reebok-Loving-Picture! Open-mouthed smile

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The Z-Quick shoes couldn’t be left out of the Reebok Sky DMX & Reebok Zig Carbon Shoe Fun!

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And who happened to be wearing my Reebok PWR leggings the morning my shoes arrived??

Doesn’t surprise me … I adore my Reebok clothes & shoes and wear them on the regular. Now I get to add my Reebok ZQuick shoes to the mix!

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Tell me…

  • Have you ever worn Reebok shoes? My favorites are the Nano, DMX Sky, Zig Carbons … and now the ZQuick Run shoes!
  • What are your go-to companies for fit gear? Reebok continually ends up being the one company I trust for quality.
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The Number 100 & the Time We Have

Posted November 21, 2013 By electrafi

100 Squats.

100 Kettlebell Swings.

100 Repetitions of an exercise of your choice.

What is it? you ask.

A warm-up? Can’t be a workout, can it?

100 years of age.

I don’t get it? you say.

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I’ve mentioned, as of late, my career (nursing) has been taking a lot of my time. Luckily, by choice. By a conscious, calculated set of choices I made.

I’ve had to make some adjustments and decisions recently with where I have been choosing to spend my time.

I love my website. I love fitness. I love real food, a bit too much? Smile with tongue out I love nursing. I love ER nursing, trauma nursing. I love helping others. I love my family. I love supporting up-and-coming businesses. I love connecting with all of you.

^Not in any particular order.

All of these things take time.

  • Behind the scenes on the website takes houuursssss.
  • Fitness takes time out of the day.
  • Food and cooking can take as little or as much time as you’d like.
  • Nursing has long shifts and odd hours – which naturally, as a glutton of punishmen, I love.
  • ER and trauma nursing is my passion, and a completely separate beast of its own.
  • Helping others. My MO. Can’t help others without spending time with them. Giving someone your time is one of the most VALUABLE gifts you can give. You never get that time back, they don’t either.
  • My family deserves my time and my undivided attention. Memories made with people you love are some of the best of the time spent in this life.
  • Up-and-coming entrepreneurs are some of my favorite people and businesses to support with my time. The passion they have for what they do makes time supporting them worth every minute.
  • Connecting with all of you is a blessing – one thing that takes time that I am very thankful for.

Time is a beautiful thing, that once it has been spent, you cannot get back. This is both a blessing and a curse. If you choose to spend your time wisely with only the best intentions in mind, it is a blessing. If you spend it without choice, “waste” it, it can be a curse. When older patients I have tell me “It’s hell getting old,” and “one day you’ll know too – I’m old now. Nothing works the way it used to.” I always respond with, “Unfortunately, the sands of time stop for no-one,” as I smile at them with empathy, but the inability to full understand. They always smile. They smile because they know better than I do how that feels. They smile because I understand enough that I will too, one day be old. I will too, one day need a helping hand. And I will too, hope that I have a nurse that takes that extra minute and gives me that extra smile if I have a need, as they do now. The more I think about it, the more I think I should take away “unfortunately” out of that statement I say often. It may not be unfortunate that the sands of time stop for no-one. Maybe it’s the best fortune we’ve been given. Maybe it’s given to make us realize how important the time we DO have is. Maybe it’s given to us to remind us to consciously decide what we’re filling our time with. Maybe it’s give to us to make us realize how important it is to see the positive, to help others, to smile, to be thankful. Maybe it’s really a very fortunate part of life.

A few months ago, I was spreading myself too thin. Going in too many directions. This caused stress, anxiety over “not getting done what I was supposed to,” on a to-do list made by me. I sat down with my rock, who helped me weigh out my options, different avenues I could take, and where I would be happiest, most successful (remember – success is whatever YOU define it to be). I have made many conscious choices that I will keep evaluating and tweak or completely change as necessary at that point.

A few choices I have made:

1. Nursing:

I have chosen to make an investment in an increased time commitment to my nursing career. I truly love nursing, I truly love ER and trauma nursing. I have a very large passion for what I do. I want to soak up every bit of knowledge I can about the field every day I work, I want to take it as far as I choose to take it. I want to continue to help save lives. I went into nursing after seeing my brother lacerate his spleen when we were younger. I took him to the ER. I saw them work on him, be compassionate to my best friend in the entire world on one of the worst days of his entire life. I saw them smile at him and joke with him, make him laugh. From this point forward I knew I wanted to be a nurse. I wanted and still want many things…

  • To be a nurse thrown into the most critical of situations.
  • To have the patients who were having the worst days of their lives.
  • To have the most difficult patients.
  • To have the most ornery patients.

To sum it up: Every day I continue to want to care for people on the worst days of their lives, help make them better, and put a smile on their face while I do that.

Many people want easy days at work. I want the hardest days. I want the most chaotic days. I want to have it all thrown at me. I want to make a difference in my patients’ lives. I want to make a difference in their family’s lives. I want to be the nurse that they remember made them smile while their arm was hanging off their body. I want to be the nurse that they remember holding their hand as their loved one passed. I want the good stories and the bad. I have many stories in my brain from the many ER nursing hours I have worked, and I cannot wait, each day, to gain more. Not to tell over the dinner table or to my nursing friends (although we all know an ER nurse has some wicked humor Winking smile), but because each story is a life touched. To me, this is something I have chosen to dedicate a lot of time to. I have chosen to push myself, put myself in situations and in the right situations to gain the knowledge and experience I have and want. This is important to me. That one smile, that one hand touch, that one look from the patient that knows I actually care, that I am there for them. That’s why I do this.

2. Company Relationships

I had an opportunity offered to me recently by a large company that wanted to have me as an ambassador. There’s no need to disclose names – I’m sure many of you can figure this out. It is a fantastic company with fantastic employees and fantastic product. I still have a great relationship with this company, believe in their mission, wish them nothing but the best, and may work with them at some point in the future if the opportunity and time is right for both parties. At this time, I have chosen not to sign on as an ambassador for many reasons. I want to stay authentic to me. I love supporting up-and-coming entrepreneurs, which I would have been unable to do. The passion the small business people have for what they do makes me feel that the time I spend on supporting these smaller brands sporadically is where my authenticity and my heart is at in regards to working with companies. I need to stay authentic to myself and to my readers and my values in order for this website to work. In order for me to be happy with what I’m doing. In order for me to stay true to my values and what I want to be and do and give in life. I hope that this does not disappoint anyone. From what I’ve learned, it’s so important to be honest, be real, be truthful, and authentic. When you do this, the response can only be positive, and you can only be happy with your choices. I wanted to share this with all of you because I am sure many of you have been wondering what was going on with that business relationship. Now you’re up to date. Open-mouthed smile I will continue to work with small brands, medium size brands, even some large brands, depending on the opportunity, the incentive for all of you, and each time will be on an individual basis. I love being able to review things for you, tell you things I’ve been loving lately. I’ve always done that and have chosen that that will not change.

3. My Site

I have chosen to continue my blog, my website, my social media channels, working with small brands. I love this site, I love sharing things with you. I love the release of writing things out. I love interacting with all of you on all of the social media channels, seeing how awesome you all are doing with your goals, answering your questions, asking you questions. You all inspire me daily, and I would never want to stop connecting in that way. I have chosen not to “promise” how many posts I’ll be writing. I have chosen not to “promise” how often I’ll be active online. Funniest thing has occurred. Even with my increased time and workload in relation to my nursing career, I have been posting more. Why? Because I took away the pressure I had on myself to “get posts done NOW.” That gave me writers block. Now that I’m back to writing because I want to share things with you and help you through life as I’m learning my own things, I’m back to posting more. No promises though Winking smile ! Back to being authentic hm? It’s a beautiful, beautiful thing.

4. Fitness

I will continue to work out. It is very important and I feel better when I do it. I will not dedicate hours every day like I once did. I simply do not have the time to do that, get adequate sleep, work more than one nursing job, and write here. I will work out at home, as I have been doing for almost a year now, with the equipment I have here. I will work out when I can, hopefully 3-4x/week. I will move when I can. Luckily, ER nursing is a profession where I never sit. I am thankful for that, and was part of the draw for me. This brings me to the number 100 I was talking about earlier. The beginning of november brought extra workload nursing-wise into my life, by my own choice, and I am very thankful for the extra work I sought out. That does mean less time for workouts. Every day in november I have done 100 repetitions of an exercise. Mainly squats or kettlebell swings. I have worked out on my off days, but those are few and far between.

I have made the time daily to do 100 repetitions of an exercise of my choice.

Sometimes it was 50 in the morning.

Sometimes 50 in the evening.

Sometimes 100 inbetween my first job and my second job.

Sometimes 25 here, 30 there, until I reach 100.

Meeting a small goal, daily, has brought confidence to me. It seems small, may seem silly. But having that goal, and accomplishing it, even in the midst of my self-created chaos, has created a calm in that chaos. Sweating will always be a huge part of my life, sometimes more time will be available, sometimes less. I will always make time for sweating. Even if it’s only 5 minutes before work and 5 minutes after a 12 hour shift. I will make it work, and am learning to be flexible with this. Being rigid makes it hard. I used to be rigid with my fitness, and that cause much pain when changes were needed. Being flexible in regards to fitting it in has decreased my stress levels two-fold.

5. Food

I will continue to eat healthy food. I have tried many diets, many nutritional approaches. I have come back to just eating real food, paleo-ish many times. No artificial anything, no sugar free anything, almost nothing processed. It’s what my body likes. It’s what my mind likes. It’s what tastes best to me. I eat a lot of meat – I try to do organic. I eat a lot of eggs – I always do organic/cage free. I eat a good number of veggies, both fibrous and non (sweet potatoes rock!). I eat veggies often through things like spirulina and wheat grass powders when I’m feeling veggie-lazy. Yes, it’s a term that I made up, but you know you’ve felt veggie-lazy at some point too! Smile with tongue out I eat a LOT of healthy fat. Coconut oil, avocado, egg yolks, chia seeds/hemp seeds, nuts sparingly that I’m not intolerant too (slowly healing some intolerances), cacao. I eat some fruits – dates, bananas, raisins. I eat things like larabars, ostrim sticks and protein powder when I’m on the go. I eat chocolate. Often. With no guilt Open-mouthed smile! I eat some gluten free bread from time to time, and some cottage cheese from time to time. Are those “paleo”? No. I’m not paleo. I just eat real food, that is paleo-ish. It’s how I explain it so people can visualize what I eat. It’s not something I’m rigid about anymore. Again, just like fitness, I used to be VERY rigid with my eating. Too rigid. It led to eating disorders and disordered thoughts about eating and deprivation and food. I now am not rigid. I’m flexible. I do stay away from trigger foods – which I will post about more soon – because sometimes moderation doesn’t work. Stay tuned for that post – it’s a GREAT one. I now eat when I’m hungry, stop mostly when I’m full (unless the chocolate just tastes soooo good Smile with tongue out). I eat more intuitively. I no longer count calories or macros. I eat generally high protein, high fat, and moderate/lower carb (but not LOW carb). I eat at least 2200 calories a day if I had to make a rough estimate. At one point I was lucky if I would let myself eat 1200. That was at least 1000 calories under maintenance. Not healthy. Not ok. And since, I’ve promised myself deprivation will never happen again. This is a zone where deprivation isn’t allowed. We work against deprivation. We work on love instead. I will continue to listen to my body and eat what makes me feel good, and stay away from things that make me feel bad. I will continue NOT to follow a “diet” or “nutrition group” because being rigid isn’t the way I want to spend the limited time I’ve given in this life. I also will continue to make fun recipes – I’ve been getting even more creative in the kitchen – plus it’s much more balanced with a holistic approach. You’ll love these new recipes I’ve got coming!

 

^Lasagna (left is “regular,” right is “healthified”) & a recent tasty meal of eggs, avocado & bacon!

6. Family

I will continue to spend time with my family. Memories we make with those we love are precious, one of the most amazing things about this life and the time we’re given. I have made a conscious effort and will continue to work on turning off electronics around my family. I used to see myself and my family sitting together, all on our phones. I am working not to look at my phone while I’m with the people I love. I spend most of any free time I have with my boyfriend and my brother. They’re my rocks, and I can’t be thankful enough for the blessings they are in my life. Time with them is something I’ll always make time for and value.

^The brother. Love him to pieces & couldn’t ask for a better best friend. Open-mouthed smile

7. Helping Others

I will always do everything I can to help others. It’s my MO. Remember no-one gets time back. Spend your time giving others what you would like them to give you. Smile at them, give them a helping hand, a penny at the register. Let’s bring back the willingness to help others. It’s a beautiful thing.

8. You

I will do my best to make time for you. I love hearing from all of you. I love your comments, I read EVERY. SINGLE. ONE. and try my best to respond. I love our interactions. I love answering your questions. Please reach out to me. I’m never too busy to try my best to reach all of you. I can’t promise a time-line on a response, or that it’ll be a long response, but I can promise that I’ll read your email, your comment, and I will do my best to respond!

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I work hard on living my life by intention.

Living through my choices.

Not letting life pass me idly by.

Working in an ER makes me think twice about how much time I have in this world.

We never know when it’s our time.

We have to choose to make our time what we want it to be and fill our time with what we want it to be filled with.

I’ve added 100 repetitions of an exercise to my days in november. It’ll probably continue even after november’s time passes.

None of us know if we’ll reach 100 years of age.

Or really, even if we’ll have tomorrow.

I do know though, that with the days I am blessed and the time I am given…

  • I am making conscious choices.
  • I am helping others.
  • I am smiling.
  • I am trying very hard to live life without judgement.
  • I am doing what I think is right at any given time. Not doing things because it’s easy, but doing things because it’s the right thing to do.
  • I am spending time I have with those I love.
  • I am living in a language all can understand…

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Tell me…

  • I cannot wait to hear what you’re doing with the time you’re blessed.

Please share?

  • Also – will you join me in 100 repetitions every day? Working on a hashtag now… ideas? Open-mouthed smile
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October Challenge Success & Winners

Posted November 19, 2013 By electrafi

I know I’ve been MIA … I promise I will be back blogging more regularly sooner. I cannot apologize – I have been working very hard at my career, making choices that are authentic to me and for you all (that I can’t wait to share with you), and I have so much to share with you – what I’ve been loving lately (especially some things I won through blog giveaways I can’t wait to share with you, a protein discount code), updates on my career, updates on some choices I’ve made lately, and lots of awesomeness I have planned for all of you. Just wait… :D!

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The #Sweatfor5 October Challenge I hosted was a COMPLETE success. I am so incredibly proud of each and every one of you that participated. YOU all inspire ME! You truly took the whole message I was working to send to heart. You knew that I was going to push your limits each and every day, but only for 5 minutes. My goal was to get you to learn that you can fit in those 5 minutes in very creative ways. I had one mom who was fitting it in at her daughter’s extra curricular activities, parents including their children, couples taking 5 minutes to be active together, and individuals who thought they couldn’t try all these new moves completely rocking them and finding that they actually LIKED them! How insanely cool is that!? There’s not much more motivating than someone becoming more confident in themselves, stronger, happier. The random winners were chosen by challenge loop, announced on the challenge page and emailed. I know it sounds cliché, but we all won – we all got sweaty, pushed ourselves out of our comfort zones and had a blast. I’m proud of each and every single one of you!

Here are a couple things challenge participants shared with me that inspired me & made me happy; hopefully they’ll do the same for you! I wanted to share pictures too but if I did this post would be a mile long. Go check out everyone rocking all the exercises and workouts on IG with the hashtag #electrafiarmy & #sweatfor5! I promise it’ll be super motivating and may just make you get up and bust out a quick five minute sweat! Open-mouthed smile

Challenge Participants Thoughts About the Challenge!

  • “I’ve learned that no matter how busy life gets, there’s always time to get out of my comfort zone, challenge myself and learn new things. Even 5 minutes a day makes a difference. Thanks SO much for this challenge, Electra!” –Marcia Kadens
  • “These were totally new to me so thank you! Love learning new moves” –Marcia Kadens
  • “I have learned that you can accomplish a lot in a few minutes. Not just in regards to exercise but also giving yourself that time. We all have so many distractions in our lives and this month has taught me to stop and regroup- even if it’s for 5 minutes. Thank you for this ! I was going to head to box of munchkins outside my office but instead when to an empty room with no windows and did the challenge! Turned up my music and went at it. The perfect fix to get me to the end of this workday. I’m all energized – thanks Electra” –Claudine Muccini
  • “Challenges are so fun because of the variety. This challenge taught me that I can get a great workout in 5 minutes.” –Amy Caine
  • “I definitely feel stronger since staring this challenge. I am new to this and came across the app by chance so this is actually my first challenge ever! Before I started this, I was really struggling with not having enough time to exercise. I have an infant at home, work at least full time, and have a 45min to an hour commute each way. My husband is a teacher and varsity basketball coach so his schedule is crazy too. When I saw this challenge I couldn’t think of anything more perfect for my life right now. I am excited to say I am much better at planking and my legs are feeling stronger too. I look forward everyday to seeing what is next. Thanks ElectraFi for helping me make even just a little bit of time each day to get my heart going!” –Stephanie Ogorek
  • “I like the variety of the challenges and how they add to my daily run. I also enjoy reading about the accomplishments of the other people who are involved in this challenge . Plus, I have to admit that getting the email and finding out what’s in store for us today is exciting.” –Sherri L
  • “Had soo much fun walking on my tip toes! Something so simple can be amazingly affective!” –Laura McManus
  • “I spent today at the hospital. This time last year my husband was diagnosed with leukemia at 29 years old. He went through 3 rounds of chemo, radiation therapy, and a bone marrow transplant in April 2013. Today was his 6 month post transplant bone marrow biopsy, MRI, CT, echo, pulmonary function test, etc. He is likely going to be declared in remission:). While he overcame such a tremendous challenge through this year, today I reflected on how things like these 5 minute challenges ready us for the bigger challenges in life. Thank you Electra for encouraging and building strength/character in all of us!! Every little bit helps!!” –Laura McManus
  • “My husband and I love doing these challenges together…I try and beat him, but never win haha…Thats okay though it makes me work harder!” –Courtney Milewski
  • “Great job to every one rocking the challenge so far. You all seriously keep me accountable, THANK YOU. Happy Sunday :)” –Clare Kessler
  • “I wanted to skip my workout so badly today, but everyone here inspired me to push through it. Great job, everyone!” –Alysia Sena
  • “I wasn’t going to join challenges this month because I don’t want to put too much pressure on myself, but I can’t stay away from Electra’s workouts!” –Axel Kussmann

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Here is a compilation of each day, in order from Day 1 to Day 31. I am going to be throwing some of these together into workout mash-ups soon for longer (still not long – probably somewhere between 10 & 30 minutes) workouts that you all can do for fun and strength and variety and all of the above! Feel free to mix and match these, or bust out a 5 minute sweat session on a day you can’t seem to fit in any movement. It’ll change your entire day – I promise!

day1collageday1

day2day3tridips

day4day5

day6day7

day8aday9

day10aday11

day12day13

day14day15

day16day17

day18day19

day20day22

day23day 21

day22day23

day24day25

day26day27

day28day29

day30day 31

Let’s get on rockin’ some of these exercises and workouts so we’ll not only break a sweat but a smile too! Open-mouthed smile

***

I’d LOVE it if you’d join me here too so you don’t miss a thing…

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***

Tell me…!

  • What are some of your tips for fitting in movement when you’re busy?
  • What are some of your favorite versatile exercises?
3 Comments so far. Join the Conversation
        

How to: Learn to Love Yourself in 10 Steps

Posted October 4, 2013 By electrafi

Morning Rockstars! Happy Monday! I want to share something I posted on my Facebook page at the end of last week, talk about it, and expand on it.

loveyourself

“Make sure you take a deep breath this morning and remember how awesome you are. Remember to love yourself – no matter where you are in your journey. Remember to give yourself the benefit of the doubt. Remember to push yourself. Remember that you’re making yourself better one step at a time. Don’t be too hard on yourself, don’t doubt yourself, don’t compare yourself to anyone else. Challenge you. Become your best you.

And then I asked everyone : What is one thing that you tell yourself that helps you get in the right mindset for the day?

The majority of the responses concluded that other than working on fitting it in, they tell themselves that THEY are their own competition.

There were many times during my journey where I did NOT love myself. Where all I was looking at was an end goal. Where I was way too hard on myself. Where I beat myself up. Where I compared myself to everyone else. How did I change that mindset? It’s taken time. And patience <—oh that dreaded word. Winking smile And people to support me who see the best in me. And practice. And guess what? I’m still practicing. I wrote about that here too: I’m Still Learning to Love Myself Too. I wrote about having cellulite, and despite this fact, reminding myself why I love and appreciate my legs and body. I feel that practicing loving yourself will be a lifelong journey. There’s no end goal with no upkeep. Just as you have to maintain muscle and body composition, you have to maintain your mental game. Reminding yourself that you truly do love yourself will be an ongoing journey. The journey will change over time, get simpler, less arduous, and loving yourself will become more of a natural response, which is the goal, just like sweating daily becomes more natural and becomes a habit over time. That doesn’t mean you don’t have to work at it, but that’s partly why it’s so rewarding.

How to: Learn to Love Yourself in 10 Steps:

  1. Change Your Choices: Decide to change just your next choice. This turns into changing the choice after that. And the one after that too. Decide that next time you look in the mirror you will find something you like or love about yourself instead of something you want to change. Decide that next time you see something you do want to change about yourself, take a step to change it, and get rid of the anxiety you have about it, because you have the power to choose who you are by the choices you make. You don’t like that your jeans don’t fit? You have a couple options. You can get larger jeans and rid the anxiety, or you can choose to lose the weight you want to lose, take the first step towards that, and rid the anxiety, since you know you’re going in the right direction. Large changes and large turn-arounds are a compilation of small choices, every single day, that band together and have the ability to change your life in a relatively short amount of time. And when you do make these choices, be proud of yourself for making a better choice each day than you did the day before.
  2. Be Your Own Best Friend: Practice positive self-talk. You can be your own worst enemy, as well as your own best friend. There has been this movement where people think they have to shake off compliments, put themselves down and can’t promote themselves or say good things about themselves without making someone else feel bad or being called a self-centered person. SELF-LOVE AND POSITIVE SELF-TALK IS NOT A CRIME. Of course there’s a way to do this, talk to yourself and love yourself in a way that is positive for everyone. The bottom line is that you can be your own best friend, your own best cheerleader. And this starts in your own head, right between your own two ears. Next time you hear your own mind say something negative about yourself, cut it off, and replace it with something positive. You hear your own mind say to yourself, “you’re fat”? Cut that off. Say to own mind and yourself, “I’m not fat. I have some fat I want to get rid of. And because I have the power to choose who I am by the choices I make, I can get rid of some of that fat if I want to. I want to. I will get rid of some of that fat starting now with the next choice I make.” It can be about anything: my hair is too this, my nose is too that, I don’t have that skill, my x, y, and z suck. No. None of it sucks, none of it is too this or that, and you don’t not have the ability to gain any skill. You can make yourself what you want to be, so remind yourself that through how you talk to yourself in-between your own ears. If you do something well – PRAISE YOURSELF. If you do something poorly, ENCOURAGE yourself to try again. You’d never talk to your best friend, your sister, even your acquaintances like that – so stop talking to yourself like that, and right now. Be your own cheerleader. BE IN YOUR OWN CORNER. Start making the place between your ears a positive, uplifting place. It costs nothing. You get to start now!
  3. Say Thank You: Learn to take compliments from others. This is simply said, but not simply done, for the reasons above. We’re afraid to have big egos, to make others feel bad. When I compliment someone, it’s because I love their earrings, or because I think they’re beautiful inside or out, or because something they did resonated with me. Them saying thank you means they’ve acknowledged the good in what they’re doing or being. Saying thank you doesn’t mean they’re self-centered. It means they’re aware enough of themselves to be and do good. Next time someone compliments you or says something nice about you, smile at them, and say thank you, genuinely. This changed my life. Once I stopped saying, “Oh, I got lucky,” or “Oh, that’s not really as good as you thought,” or “Oh really? I didn’t like my hair this morning,” and instead, just learned to smile and say thank you, I felt a WHOLE LOT BETTER ABOUT MYSELF. Speak positively to yourself, about yourself, and learn to take compliments from others.
  4. Stop the Judgment: Practice positive thoughts about others. You’re going to start being in your own corner, thinking and speaking positively about yourself, and saying thank you when someone compliments you. Just as you owe this to yourself, you owe this same consideration to others. I’ve written about this before, and especially working in the emergency room where I see many people on the worst days of their lives, you never know what someone is going through. You just don’t. Judging why someone is overweight, or judging why someone isn’t well put together, or judging why someone is this, that, or the other thing, won’t help you feel better about yourself. When I didn’t have the confidence about myself and the love I have for myself, I saw myself putting others down and judging others in my own head or aloud because of my own insecurity. It had nothing to do with them. It had everything to do with me and how I felt about myself. I thought and said things because the psychology in my head told myself that if I made someone else look worse, I wouldn’t look as bad as I felt about myself. How do you fix this? One – by starting your own positive self-talk and stomping those insecurities away. And two – by every. single. time. you think a negative thought or say a negative thing about someone else, stop yourself or vow not to do that again. Instead, change that negative into a positive. Maybe that person who is obese had a major accident and has been on bed rest for a year, and is just lucky to be alive. Maybe that person who is disheveled just had the love of their life pass away. Maybe that person who is this, that, or the other thing, is an amazing person. No one is 100% all the time. Everyone has bad hair days, everyone has different viewpoints on life, everyone has different lifestyles. Be the best you that you can be and talk positively to yourself. Give others that same consideration, and your life will change for the better. You’ll get to know people you’d have otherwise judged, and maybe that will change your life. Opportunities open up for people who give themselves and others consideration. The golden rule, treat others as you’d like to be treated, always applies. And it applies in your thoughts too.
  5. Stop Comparing Yourself to Anyone Else: Learn to appreciate yourself and others separately, and appreciate the differences that are present. You’re going to start thinking about and talking to yourself and others positively. Appreciating everyone’s differences will help this along. Comparing yourself to others is a trap. You cannot ever look like me, and I cannot ever look like you. We’re different down to the cellular level. Our upbringings are different, the people in our lives are different, our career paths are different. Your best is different than my best. And that is OK! Actually, it’s more than ok. It’s amazing. How boring would life be if we were all the same? If there was no variety? Appreciating this variety and these differences will give you peace in regards to yourself. It’ll remind you that you don’t have to be all of what he or she is, that you’re different, and you’re great in your own way, and that decreases anxiety. Perfectionism and comparing yourself to others are futile. It won’t get you anywhere. Take inspiration. It’s okay to say to yourself that you love what her shoulders look like and want to make yours the best yours can look. Saying you want her shoulders is unrealistic and futile, because even if you work your deltoids to death and eat as close to perfect as you can, your shoulders will NEVER be her shoulders. It’s physically impossible. No shoulder transplants please. Winking smile Remember that we each have weaknesses, we each have strengths. Appreciate others’ strengths, even if they’re different than yours. Know your weakness, and improve upon them, but do just that and don’t beat yourself up about those weaknesses <— positive self-talk, remember? This leads me to my next thought … appreciate others differences but work on being your best YOU, not your best them, since that’s impossible!
  6. Work on Being your best YOU:  The quote, “Be yourself, everyone else is taken.” by Oscar Wilde used to baffle me. I never understood. Everyone else is taken? What? I didn’t get it. I now understand this perfectly and it’s one of my favorite quotes I’ve ever heard. It’s impossible to be someone else, it’s impossible to have their looks, it’s impossible to be in their brain. Have you ever noticed that no one notices all the little imperfections you’re stressed about? Have you ever been so embarrassed or stressed about something that you then come to realize that no one has even noticed? When I first started to see this, and first started to see how I was very anxious about little imperfections (perfectionist much? Yep, definitely used to be. Now I work on being excellent, not perfect. There IS no perfect!) but then no one even took a second glance, it was an eye opener. When I first started talking about this, I told my brother, “We’re not that important. Everyone is worried about something on themselves, no one even notices what you’re worried about.” That was a poor description, and it’s not that we aren’t important, but it was important break through in my mind. Now I understand that it’s that we’re WAY MORE important than those little things. That people care about the kind of person we are, not how big our pores on our face are, or if we slip up a word or two in a sentence. People care about the whole picture, the whole being, not that a few hairs are out of place on the top of our head. And those little imperfections? Those are beautiful, and I have come to embrace them. Remember that you’re beautiful. All of you. That weird freckle? Those funky baby hairs? That big butt? Or crooked nose? Someone thinks that those are all beautiful. Let’s make that first someone yourself. Be your best you, be yourself, be a good person, heck – BE THE BEST PERSON YOU CAN BE – it’s a whole lot more important than the small imperfections. Don’t put that pressure on yourself. Instead, work on making yourself better, through every single choice you make, and being your best you. Everyone else is taken.
  7. Surround Yourself with Support: Surround yourself with people who want to empower you. Surround yourself with people who care about you. Surround yourself with people who want to make you better. They say that you’re a compilation of the people you spend the most time with. The people you let into your life and spend valuable time with, whether on purpose or accident, shape you. Your environment shapes you, and there’s nothing more powerful than the people in your world. Respect yourself enough to stop spending time with people that don’t make your world a better place, that don’t help you grow. Quality over quantity. Finding that one or two or three people that are your rocks, that will change your world. For me, it’s my boyfriend and my brother. That’s not a whole lot of people. I choose to spend the most time with them that I can. Why? Both of them care about me to the core. They don’t care if my hair is sticking out every which way, I have no make up on, and my clothes are all mismatched. They care that I’m happy and healthy, and they’ll do anything they can to help me better myself and be there when I need them. It can be anyone. And remember, if you feel like you have no one, look at yourself. Make sure you’re open to BEING that support for someone, and more than likely, you’ll have an inpouring of support as well. Surround yourself with people that empower you, instead of tear you down. Above we talked about how insecurity can cause you to judge someone, tear them down because it has everything to do with you, and not them. If you empower others, and surround yourself with people who empower you, there’s nothing you can’t do. Impossible becomes I’m Possible with support and empowerment.
  8. BE the Inspiration You Want to See. Inspire and Empower Someone Else: Just as you want others to support you, inspire you, and empower you, you can be that for someone else. Just like I talked about how Betty Rocker inspires me, and how I feel lucky enough to be that person for others, it’s a paying it forward kind of deal. Be who you want to be, give what you want to be given, smile like you want to be smiled at, and you’ll gain all that in return. Be the person you want others to be to you. Nothing is more motivating than knowing you’re someone else’s inspiration or motivation. BE the inspiration you want to see. THAT ALONE, will empower you.
  9. Two words. Patience and Practice: Give yourself the gift of patience. All of this takes time and practice. In the instant gratification culture we live in today, it’s so easy to look at this post I’ve written and say to yourself, “BUT I JUST WANT TO LOVE MYSELF NOW!” It’s easy to wish that just reading this post would cure every insecurity you’ve ever had. And I get that. And you can. Start with your next choice. Your next thought. Bring positivity into your world. Fight tooth and nail to get rid of negativity, from your thoughts, your actions, your life. Every choice you make and thought you have shapes your world and who you are. Practice making yourself your best you every day, and have patience, knowing that every choice you’re making counts and that you are on your way. You’re on your journey of and to self-love and love of others.
  10. Be Thankful. There are many people that have much less and have many more obstacles than you’re facing currently. Your obstacles are valid, and not unworthy of appreciation, but understanding the notion that it could always be worse and to be thankful for all that we have helps us love where we are and who we are while we better ourselves and our lives. This is exactly why if motivation is lacking for me, all I have to do is think about someone who WISHES they had four working limbs to sweat with and that makes me work harder. It’s the little things to be thankful for, and in turn, it will encourage your self love even more.

My hope is that these 10 steps to take help you strengthen your mental game. With every choice and every thought, strengthen yourself. That alone should start your own self-love. Self-love can give way to so many opportunities, decrease so much anxiety. It will change your world to take a few of these simple steps, and practice them daily.

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My #Sweatfor5 October challenge (sweat for 5 minutes a day with me and have a chance to win swag!) is getting into full swing and everyone is ROCKING IT. I am so incredibly proud of all of you!! Here’s a recap of days 2-7. I just wanted to remind you all how proud I am of you and that I’m honored you’re spending 5 minutes every day with my during your october and making sure to fit it in. I believe in all of you, keep rockin’ it and showing me what you’ve got!! Even if you missed the first week, you can still join!! Lots of swag up for grabs as prizes! Sign up here: #Sweatfor5 Challenge!

day2 day3tridips

day4 day5

day6 day7

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Have a fantastic monday! Start your week off rockin’!

***

I’d LOVE it if you’d join me here too so you don’t miss a thing…

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Email Me // http://electra-fi.com

***

Tell me…!

  • Do you do any of the ten steps above?
  • What is your biggest hurdle in loving yourself?
  • TELL ME ONE THING YOU LOVE ABOUT YOURSELF!
  • Are you participating in #sweatfor5?
12 Comments so far. Join the Conversation
        

October Challenges– #SweatFor5 Minutes a Day & Win!

Posted September 30, 2013 By electrafi

Happy October my #ElectraFiArmy!!! I told you all I have something AWESOME planned for all of you for October!!! How excited are you!? I’m jumping out of my seat excited, if you can’t tell!

sweatfor5

I really hope you’ll join in my #SweatFor5 challenge this October! It’s going to be awesome. Every single day in October I will have a quick 5 minute challenge for you – either a quick 5 minute workout or an exercise to complete for 5 minutes. I believe that with accountability (#electrafiarmy) and a plan (#sweatfor5 workouts & exercises I will post on ChallengeLoop – Sign Up Here), you can create the life you want to live and the body you want to have.

October is the last month before the holidays arrive. Let’s not wait until the excuses start to pile up, but instead get ahead of the game and start changing making small choices each day to create the life we want. I want you to love yourself and I want to help be a part of you creating a healthy lifestyle that includes sweating. I know we can all find 5 minutes daily. Let’s do this!

There will be THREE winners. WHAT!?! You heard me. Three happy winners! Open-mouthed smile The grand prize will be a swag bag from Under Armour, with a full head to toe outfit and goodies. The two additional prize winners will receive smaller prizes from Under Armour, including one article of clothing and an accessory. Potential additional surprise prizes.

The challenge starts October 1st and goes through October 31st. Just accept the challenge, download the app on your phone or save the webpage to visit daily, and leave a comment or post a picture every time you do a 5 minute challenge. You must post at least 8 times to be eligible to win the FABULOUS prizes!

Come be active with me on Instagram, twitter, here, anywhere! It’s going to be A BLAST!

Official hashtag of challenge: #sweatfor5

Additional hashtags/tags to include: #electrafiarmy #IWILL @electrafi

sweatfor5UAswag

(Actually, details above! Winking smile)

Here is Day 1!!

day1

I won’t be posting every day on my site here, so make sure to sign up on the Challenge Loop page!

Post a picture, your reps, anything to THE CHALLENGE PAGE!! Can’t wait to see ya’ll ROCKKKKKK IT! SO PSYCHED FOR ALL OF YOU!!!

You all know I’m ALWAYS on Instagram and we’ll be supporting each other there – don’t forget your hashtags to find each other – follow me, follow each other, support each other, let’s do this!!

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Everyone gets their motivation from somewhere right? One of my motivators is Betty Rocker. She’s AWESOME – lives a healthy, balanced, happy lifestyle full of sweat, good foods and likes to help others. Awesome possum. I wanted to let you know I’m doing her #Rocktober challenge to #makefatcry – yep. Making fat cry. Love it! Winking smile Just in case you wanted another challenge to do along with #sweatfor5!

IGrocktober rocktoberfreeabs300x300 rocktoberthumb

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I’d LOVE it if you’d join me here too…

Subscribe to ElectraFi // Instagram // Twitter // Youtube // Pinterest //

Email Me // http://electra-fi.com //

—————

So tell me…!

  • Are you signed up for #sweatfor5 here?
  • Are you doing any other october challenges?
  • What is something YOU want to get out of the sweatfor5 challenge?
  • Ever heard of Betty Rocker?
5 Comments so far. Join the Conversation
        

Pickled Peppered Turkey Recipe + Winner

Posted September 27, 2013 By electrafi

With no further a’do, the winner of the Sports Bra Giveaway is ….

Kerri Olkjer! (For following @UAWomen on Instagram) Congratulations!

Please email me at electraliontis@gmail.com with your preferred bra, bra size (cup and band and S/M/L/XL), address and excitement! Open-mouthed smile

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Peter piper picked a peck of pickled peppers…. Winking smile

Who else did all those silly tongue twisters when they were younger? That’s exactly what I think of when I say Pickled, Peppered Turkey!

Some of the best recipes I’ve come up with were recipes with odd combination ingredients put together when I was missing ingredients for one of my go-to recipes. I was missing my usual zucchini or celery that I add to ground turkey. What did that lead me to find out? Sweet peppers, pickles, and spicy mustard flavors REALLY, really complement each other! Accidental awesome anyone??

Pickled Peppered Turkey

Makes four servings:

Ingredients:

  • 16 oz ground turkey (I use 93% lean)
  • 1 whole egg
  • 2-4 tbsp spicy mustard
  • 2 tbsp mustard
  • Spices to taste: Sea-Salt, Pepper, White Pepper, Dill, Italian Seasoning Blend, Dried onions
  • 2 pickles
  • 4 mini sweet peppers
  • Non-stick spray or oil

Directions:

  1. Mix ground turkey, egg, spicy mustard, mustard, spices together.
  2. Cut up pickles & sweet peppers.
  3. Add pickles & peppers to ground turkey mix.
  4. Spray or oil pan and put mixture into pan on medium high heat.
  5. Cook until browned.
  6. Makes four 4-oz servings.
  7. Serve with sides (Pictured here with green bean “fries” and a sweet potato with coconut oil.)

Note – Cooking covered with a lid leads to meat that is slightly more moist, cooking uncovered leads to meat that is slightly more browned. I personally prefer cooking this recipe uncovered!

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I’d LOVE it if you’d join me here too…

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***

So tell me…!

  • What is your favorite ground meat?
  • What are some odd flavor combinations you’ve tried and really liked?
  • What #accidentallyawesome food combinations have you come up with?
12 Comments so far. Join the Conversation
        

Muscle Ropes Workout

Posted September 23, 2013 By electrafi

Happy Monday! I hope you all had a nice and relaxing weekend so you’re ready to kick off this week with a bang Muscles Ropes Workout! Winking smile If you’ve been following me on Instagram, you  know that through my relationship with FitFluential, Muscle Ropes sent me the Cyclone Muscle Ropes to enjoy, and enjoying them I am!

As a side note before I get into the nitty gritty about the muscle ropes and share my killer workout with you, I was super impressed by how the rope was coiled up in the box when I received it. As a test, I tried to put it back in the box after using it to see if I could neatly coil it up like they did, and let’s just say it looked like the box shrunk and didn’t fit the rope in it anymore! Those are some talented distributors! They sent me a Cyclone rope, but they have many different ropes (all made in the good ‘ole USA – which is a huge deal for me!), including different size muscle ropes (for all ages and athletic abilities), climbing ropes, giant jumping ropes. I can only imagine jumping rope with a giant rope! Muscle Ropes is a small business that sells almost 30 miles of rope every year. 30 MILES OF ROPE!? More than a marathon of rope every single year! The rope has held up to the workouts I’ve done, and the handles seem to be very high quality, which is huge since many ropes lose their handles quick.

Anyone who has done a high intensity workout knows that 30 seconds – 1 minute isn’t a quick as it seems. This rope takes that to an entirely different level. 20-30 seconds flies by you say? Grab a muscle rope and you might think differently! Winking smile That’s not to say it’s not a blast, because I’ve had fun incorporating this piece of equipment into my workouts. I’m guessing you’ve seen a rope, often called battle ropes, lying around your gym or fitness studio, or being used in a crossfit box or on TV. The Biggest Loser uses muscle ropes, as do many branches of the military. It’s fun to watch someone utilize this piece of equipment, but until you try it, you don’t realize how deceivingly challenging they are. It’s like a pistol squat or some of the interesting core exercises I’ve posted. They don’t look too challenging until you actually do them and FEEL. THE. BURN. right away! It’s fun to incorporate something like this into your workouts every now and again because it challenges you, recruits different muscles, makes you more functional, and brings in variety, which keeps working out and sweating fun!

All of you know I am a total glutton for punishment, and I’ve taken it to an entirely differently level with this exercise above. What could get better than muscle rope burpee slams!?!

Now tell me that doesn’t look like a blast! Sweating and working out can be quick and fun. I am a huge proponent of being able to get a good sweat in almost ANYWHERE. This piece of equipment has been added to my “home gym,” which is mainly all functional workout pieces – I’ll do a post on my favorite at-home workout equipment soon! It’s a great addition to many workouts and can be used pretty much anywhere there is a pole or steak that you can wind the rope around. I am not a proponent of no-option workouts. I do have some gym-specific workouts, but the majority of the workouts I create and share with all of you are workouts that you can pretty much take and do anywhere with just your bodyweight or minimal equipment. Living a healthy, fit, active lifestyle shouldn’t be a chore or something that has to be rigid. It should be fun, and incorporate different ways of getting into shape.

All of that being said, let’s get down to the workout so you can get sweaty and get on with your day! This workout requires a space you can stretch the rope out, and some good ‘ole determination! Open-mouthed smile Make sure you get a really good warm-up in, and make sure to focus on form. With the muscle ropes, form is especially important, and it’s important to make sure you protect your back and joints. Anything high impact can effect your joints and back, and yes – you want to do the exercises quick, but you want to make sure you focus on doing the exercises CORRECTLY first. Form always comes before speed. Keep yourself in good alignment and THEN rock some quick reps out!

Ready to go?!

muscleropeswowo

Muscle Ropes Mash-Up Workout

12 x 30/30

(12 Rounds with 30 second intervals – 30 seconds all out back to back with 30 seconds of rest)

Alternating Waves

Rope Slams

Reverse Lunge Waves

Jumping Slams

Jumping Jack Squats

Burpee Slams

There are 6 exercises, all exercises are to go in order of the circuit with the timer 30 seconds on, 30 seconds rest, and will all be repeated twice. You may think you won’t need 30 seconds of rest, but even after the first exercise, you’ll appreciate the equal rest to exertion!

Explanation of exercises:

  • Alternating waves: Overhand grip. Alternate waves on from each hand, keep back straight, head in neutral position, slightly squatted down with your glutes engaged, weight on your heels.
  • Rope Slams: Overhand grip. Slam ropes down – both hands together, same position as above.
  • Reverse Lunge Waves: Overhand grip. Alternating waves with alternating reverse lunges. Keep good form as stated above, if you have to slow your waves down some that’s ok!
  • Jumping Slams: Overhand grip. Jump squats with a rope slam when landing, same form as above.
  • Jumping Jack Squats: Underhand grip, jumping jacks with ropes coming up while landing in an wide squat, jump back up and into standing position, same form as above.
  • Burpee Slams: Burpee down to your belly, jump up and do a rope slam on your way down landing from the jump up after the burpee, same form as above.

Equipment Used:

Muscle Ropes has more fun workouts for you, and you can ask them any questions on their Twitter, Instagram, or Facebook. I’m always up for questions too, and LOVE hearing from all of you! Jess created her own Muscle Ropes Workout, and Kasey created another Muscle Ropes workout as well. They’re both fun and it’s nice to know you have a lot of places to get inspired, both of those ladies rock! P.S. Even if you don’t have muscle ropes, you can do this workout by modifying it to the simpler exercises without the ropes! Don’t feel left out! Open-mouthed smile

Mondays are always magical, a new beginning. MAKE your monday a wonderful day, smile at someone random, help someone out, get your sweat on! And as always, I love to hear from you!

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So Tell Me…!

  • Have you ever used ropes to workout with?
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