abs

Workout Wednesday!

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Hey friends! Loving today's workout because I added in one of my favorite core moves--plank drag throughs. Here's how it's done: what you're doing here is setting up two 5-10lb dumbbells and then getting in push up position, you'll then be picking up the dumbbell with the hand furthest away and pulling it under your body to the other side. We are really focusing on our core of course and balance/stability.

As always ladies, scale this workout to YOUR fitness level. That may mean doing less reps, taking more breaks or if you're advanced adding in an extra set. Train smart!

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Xo Rachel

I Can't Believe I'm Sharing My Fitness Secret

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HAPPY FRIDAY my beautiful friends!! I hope you all are off to a fantastic start. I've said it 100x but know this, your health isn't M-F, it's everyday. So don't lose sight of it this weekend.

Ok, enough is enough. I'm sure you're wondering what my big fitness secret is.....

Drum roll please.....

Less Is More.

Before you roll your eyes and click the page away (yes I know you were expecting the answer to be a magical trick to reaching your goals!) just listen.

Where It All Went Wrong

Be it through Pinterest, school, your boyfriend or Cosmo Magazine women (and men) have been programmed into thinking they need to spend 1-2 hours in the gym and that cardio is a must.

This couldn't be farther from the truth, I've trained over 100 women and successfully lost 45lbs myself, all without spending hours in the gym, doing a billion exercises or doing cardio. How? I'll tell you.

What Is Functional?

Your training should be functional and here's my version of that: Training that honors your body and it's natural movement patterns. Moving and using exercises the help you move better in everyday life. Crawling, pushing, pulling, carrying , picking up and putting down. When we train this way, we are training for life.

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Some may look at this say and say "no way", they don't see how doing things so simple could get them any sort of results. That's ok, maybe they aren't ready.

I'm not saying you'll never touch a weight, because you will--a lot. The thing is, you can accomplish your goals doing very few movements, while simultaneously working your whole body, lose weight and gain that definition you want. All that, without pounding your body into the ground.

Here's How:

Take a look at this workout:

3x30ft foot hand crawl 3x12 kettlbell swing 3x10 inverted row 3x10 push ups

Breaking this down, you can see that when done right, the foot hand crawl uses every muscle in your body. Want to know how I got abs? I crawled, I kept my core tight and crawled some more. Our swings move us to the "cardio" portion of this workout. This is a ballistic movement, so much power, strength AND endurance coming from this move! Again, the swing uses every muscle! Now we go to the inverted row, because I added push ups to this I wanted to add a pull as well. Working both planes of the body (front and back) allows us to not just strengthen both, but get the most of our workout in a short period of time.

I see a lot of things like one legged bicep curls on the bosu ball. Why? Yes you are placed at an imbalance and your stability is being challenged but is this one move really helping you get the most out of your workouts and use your time wisely? Not so much!

So next time you train, think about your goals. Program your workouts to be functional and allow you to get he most bang for your buck each time!

Now go functionally kick some ass!

Rach

My Body Doesn't Define Me

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When I first started working out after I had my son, my fitness journey was about gaining strength and most importantly confidence. I had( still have) stretch marks like crazy and my confidence was at an all time low. Though, I'd never thought highly of myself sadly. Shortly after I began my journey I found instagram, and I found the fitness community there. At first I thought it was amazing. I started following these strong women, and I was inspired. Then I let what I saw warp my mind. I saw the "ab progress photo" and thought to myself "when I have abs I'll be happy". Everything I knew that was right, keeping a good mindset, getting fit for myself, loving me for my own strength and not abs, it all went away.

I looked at myself in the mirror 100x a day, waiting to get abs. I still ate healthy and worked out normal but my mind went somewhere else. I got abs, and I posted them all the time. Before you think I'm the biggest douche on the planet just keep reading. I let my abs define me and my fitness.

That was two years ago, that was at the beginning of Strong Chicks Rock. Now you can check my instagram and you won't see ab shots. Why? Because abs don't define me. They don't make me better, or more healthy than someone else. I may have them, but who cares?

A learner you, or a you with abs, isn't a better you. It's just a different body.

Am I proud, yes. I'm very proud of myself , but I'm not proud that I let 12 inches of skin define me and SCR. Nor is that the example I want to show women, that they should strive for abs. You should strive for wellness.

It's easy to get wrapped up in social media. To see abs as the defining moment in your health and fitness journey. Abs don't mean anything though.

Your strength isn't defined by your abs, how healthy you are doesn't show in your abs. I might as well hold my pinky up and say "LOOK, look here at my pinky. See how healthy I am!!!"

Don't get me wrong, I'm pro selfie, I'm pro sharing progress with social media. If it's all done with the right mindset. Abs aren't bad at all, I love abs. What is different is how I see abs, and the role that they play--or I let them no longer play in my mind. They may be there, but I measure my healthy, and you should measure yours too, based on how you feel, your strength and your confidence without the superficial aspects.

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" A Strong Chick is a woman on a mission to be the best version of herself she can be. She strives to have a healthy body and mind. She is smart with her training and what she puts into her body. She is ever learning and growing. She has chosen to take control of her life, to not just gain physical strength, but mental strength as well. She is kind, she is powerful, she is in control." -Me..Rachel Turner

Stop Flirting With FItness!

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Hey girl, I see you over there. Giving flirty eyes to the squat rack. What's holding you back? Is it fear of failure, of messing up? I know you you're thirsting for more. You want commitment. No more messing around. You're ready to settle down with a sustainable life. Besides, you have a void in your heart that junk food just can't fill.

You need health.

On a real note, I've been the girl who "falls off", then gains amazing motivation again..but falls off AGAIN. The annoying cycle that makes you think that not working out and eating whatever you want is just easier.

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Why is it? That we go through these annoying cycles, never to just hold on and stick with living a healthy lifestyle.

Personally, I think it's because we live in a world where everyone wants instant gratification. When we decide we are going to start living a healthy life we want it all, and we want it right now. If we don't have abs by Friday we quit. This, just isn't how life works. When we want something we must work for it.

How cool would it be to go to college on Monday and graduate on Friday? Clearly this isn't going to happen. You've got to study, to work, to go to classes. So we're fine with putting in the work where it's important to us, where we will have something to show off at the end. In this instance a degree.

If you are so willing to commit to these other areas of life, why not your health? This area seems to be put on everyone's back burner.

So I'll put it like this so it really sinks in: We are ok with putting relationships, school, friends, and work first but when it comes to our body..aka: the thing that sustains our beings..we could give two craps?

Now don't get me wrong, I'm not telling you to live in the gym and not have a life. I'm talking about making our health a priority. Lets not say f**k you to our bodies. Lets stop flirting with the idea of being healthy.

Take control, choose to put your health and fitness higher on your list. Thats when the results will come, that's when you'll look better, feel better, think better. I promise.

This lifestyle wants you, every part of you.

"So it's not going to be easy. It's going to be really hard. We're going to have to work at this everyday, but I want do that because I want you, I want all of you. Forever" -Noah Calhoun (The Notebook)

That quote my friends, needs to be how you see fitness. It's going to be hard, but everythinig worth having will require some work.

Get after it, stop flirting with the idea and commit damnit!

Rachel