Easy Green Smoothie with Protein To Keep You Full

Easy Green Smoothie with Protein To Keep You Full

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This is one of my favorite smoothie recipes because it keeps me full. A huge bonus is that my son loves it too! As many mom’s know sometimes feeding ourselves starts to fall down the importance scale. This recipe is packed with greens, protein and fiber. Great for energy!

And since I am in training for my third IronMan, fast, nutrient packed snacks are necessary. This smoothie checks my mom and athletes boxes!

Kid friendly green smoothie

EASY GREEN SMOOTHIE INGREDIENTS

  • 1 Scoop Pure Choice Whey Protein Powder – Vanilla or Unflavored
  • Large Handful Spinach
  • 1/2 Cup Oat Milk (add 1/2 cup water if you like a thin smoothie)
  • 1 TBSP Chia Seeds
  • 1 TBSP Hemp Seeds
  • 1 TBSP Ground Flax Seed
  • 1 Cup Frozen Mango (or use ice for less sugar)

I am a huge fan of Pure Choice Farms whey protein. The quality of the product and the brand are second to none. My favorite thing about this protein, besides it being a small business, is that it is a food grade protein, not a supplement.

So what is the difference?

Well food grade means there there is nothing added to the whey. Commonly when you buy protein it has ingredients like amino acids added, making it a supplement. Not Pure Choice Farms whey protein.

It is also a cold filtered whey protein isolate making it of the absolute best quality. Minimal ingredients, high quality manufacturing process, small business … check, check, check. Head over to their website and check them out. Use code purefitness for free shipping!

Green Smoothie Ingredients

DIRECTIONS FOR AN EASY GREEN SMOOTHIE WITH PROTEIN THAT KEEPS YOU FULL

I use a single serve smoothie attachment for my Ninja. When you use this type of a blender I think the order you fill your cup matters. Here is what I did.

Frozen mango, all seeds, protein powder, oat milk and then greens. Put the top on, flip and blend!

Other than that there is nothing to it! The recipe doubles well and kid approved. Mix your kid’s favorite fruit and you’ll have a crowd pleaser.

Green Smoothie Keeps You Full

SUBSTITUTIONS FOR AN EASY GREEN SMOOTHIE WITH PROTEIN THAT KEEPS YOU FULL

The combination of oat milk and the seeds makes for a delicious creamy texture. But I love a THICK smoothie. Some people might prefer this recipe as a smoothie bowl. If you want to thin it out I would add 1/2 c of water.

You can also swap the frozen fruit for ice. This could be a way to reduce sugar, but it will change the taste profile. Mango definitely gives this smoothie some sweetness. You can add stevia as a sweetener if you are looking for something simple.

And, of course, you can do any fruit that you prefer. I just happen to love mango.

Remember to check out Pure Choice Farms and use the code purefitness at checkout.

Green Smoothie Keeps You Full

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

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3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

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How To Have Discipline for an IronMan Race

How To Have Discipline for an IronMan Race

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Discipline is the most important quality you can have when preparing for an IronMan and it can vary day by day. But the most disciplined will always have the best results.

That’s why I think it’s important to surround yourself with a good support network when you’re training for an IronMan. It isn’t that they are going to get you across the finish line. But that they will help you help yourself across the finish line.

I shared more about my personal Mental Challenges in training for an IronMan As a Mom in this blog post. Every day is a little different and working with the good and bad is an essential part of the process.

IRONMAN SUPPORT NETWORK AND DISCIPLINE

Your support network should help you stay focused throughout training.

Let me give you an example. This past Sunday I was supposed to bike 2 1/2 hours and then run 5 miles. Because of our family schedule I knew I was going to have to split those up and do them a few hours apart of each other.

I got the ride done first thing in the morning and then after a day full of family and activities it was a looming feeling of I still have to run 5 miles. Mike and I finally got Freddy to bed, and I watched is Mike ready to himself to sit down and relax for the evening.

I was filled with a lot of negative thoughts. So, I asked Mike… “I know you’re not big on pep talks but I could really use a pep talk right now”. He looked at me grinned ear to ear and said, “you are the one that signed up for the IRONMAN”.

Frozen. I was frozen. For half a second.

Then I was fired up.

Finally, I was out the door in under a minute.

Now depending on your personality that might sound supportive or mocking or combative even. But it did exactly what I needed it to do for me. It dug under my skin.

The combination of the smirk and the fact that he was right. I quickly changed my clothes, laced up my shoes and I was out the door. No more conversation.

I spent the first few miles running fast and hard fueled by the thought that I can’t believe I was considering skipping this work out when my biggest goal is to run the entire portion of the Iron Man.

I spent the next couple miles thinking to myself, “why did I try to run so fast the first couple of miles?”.

AND I spent the last mile thinking holy crap my legs feel like lead weights. It’s a dam good thing I’m out here on this run.

I shared full details on How To Use Interval Training For A Successful IronMan Run in this blog post. Time is precious for me and most people. Making the most of my workouts is absolutely necessary. That’s why I use interval training. 

WHAT HELPS YOU BE DISCIPLINED ENOUGH FOR AN IRONMAN?

Everyone likes to be supported in different ways. But ultimately, it’s going to come down to your discipline if you cross that finish line or not.

Mike’s words were enough to get me out the door, but I could’ve quit running at any point in time. I appreciate his support (in his own twisted way) and reminding me that I am the one that signed up for this race. And I’m the only one that can put in the hours for the training.

Your support network will be unique to you. But I’m thankful to have Mike. I’m thankful to have a training partner in Kaite. And I’m thankful to have supports who put water out for me on hot days, who will swim with me and who, in general, think I am crazy but whole heartedly believe in me.

Of course, your support network will likely include people outside of friends and family. You should consider your coach, nutritionist, physical therapist, massage therapist and more as part of your support network. If anyone in that network doesn’t have your back replace them.

And, if you haven’t heard of the Enneagram personality assessment then you need to read this article and find out your type – Enneagram Types and Exercise: Finding What Your Type Means for Your Workout. Better understanding of your personality will help you build your discipline and improve your performance.

Don’t waste your time trying to convince someone you are going to do an IronMan. You’ll be convincing yourself plenty 🙃

HOW TO INCREASE YOUR DISCIPLINE TO FINISH AN IRONMAN

This is where I preach about mental training. I whole heartedly think that finishing an IronMan comes down to mental strength. You stayed strong during training. You put in the time to get to start line. Crossing the finish line is really about your ability to convince yourself you will.

I spend every training session fueling my self belief.

Trust the process – I say that to myself on the good days and the bad days.

I accept the crazy weather, the time, the discomfort, the exhaustion and so much more. Every minute, every step in training builds me up. Because allowing the opposite to happen would be self destruction.

But believe me when I say I have some exceptionally shitty training days. The ones that leave me hating myself to signing up. The ones that make starting the next workout the hardest choice. But I always end up at acceptance. It is all part of the process. I will cross the finish line, this time as a mom 🤍

Thanks for following along this crazy journey with me. Cheers to another week of training!

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Sculpt Your Goals: Dumbbell Only Workout Program

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3 Reasons to Own Your Own Training Business

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How to Use Interval Training for A Successful IronMan Run

How to Use Interval Training for A Successful IronMan Run

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Let’s talk about running.

I have a tumultuous history with running. Maybe a better way to say it is that I have a love-hate relationship with running. So the fact that running is the last event in an IronMan is mind-bending for me.

It isn’t that I literally hate running, but that what I want and what I feel are totally different. I want to be a good runner – technique, abilities, attitude.

But what I feel like is a baby deer just learning to walk, mixed with the most negative person you have ever met. The self-talk in my head would make a psychologist blush.

For YEARS I tried to change all of this. I tried to give myself pep-talks and memorize mantras.  I gobbled up information everywhere I could on running technique and training programs.

My first IronMan training partner, Jocelyn, did the entire race with a smile on her face. This is not an exaggeration. She’s a type seven and if you know the Enneagram personality test then you know that makes perfect sense.

I would train with Jocelyn and think that’s how I need to be. If I could just be that happy, I would love running and turn into a better runner. Five years later I still don’t smile and still admire the hell out of Jocelyn.

RUNNING AN IRONMAN

Here is what I know. No matter what you do to prepare for an Ironman you will be running on tired legs.

No matter what.

I’m going to pause here and let that sink in. I really want you to think it over.

Cue jeopardy song.

I think accepting that is part of success. Because if any piece of your mind is holding on to the idea that your legs will feel great. You are setting yourself up for failure.

Just remember what you have to do before you run a marathon. Swim 2.4 miles and then bike 112 miles.

This is not to say you don’t train with the determination, intensity and discipline that could lead you to the hypothetical land of fresh running legs.

You absolutely do. And then you forget that possibility before race day.

IRONMAN RACE DAY GOALS

I have one goal for this race. And I think most people should only have 1.

Run the entire marathon.

No time limit. Not anything. Just stay running.

So how do I do that? Well “run the entire marathon” is kind of like an umbrella statement. There are many factors that will influence my success. But the good news for me and anyone else training, they are all connected.

First, you need a strong training program that is tailored to YOU. That means your strengths, weaknesses, accommodations and goals. This program should cover injury prevention, strength training, endurance training, recovery and nutrition.

Let me be clear here. THIS PROGRAM WILL LIKELY NOT COME FROM ONE PERSON.

I take care of most of the strength training, endurance training, injury prevention and recovery. That is right in my wheelhouse as an educated personal trainer.

BUT I do use a physical therapist to help me stay on track. Lucky for me my training partner is a physical therapist. She helps to combat the wear and tear that training takes on my body. And she is another voice of science to discuss alternate approaches to training and recovery. (Psst – she has an IronMan blog too!)

And you may find a sport specific coach that can really help you with an area of weakness. For example, a swimming coach or a swim class for a girl (I’m talking about myself) who likes to zigzag through the water making it infinitely more difficult.

Second, I would suggest finding a sports dietician that specializes or has extensive experience in working with IronMan triathletes. During my first and second IM I experienced crippling cramping and digestive issues. And in my second one I was given the pleasure to vomit numerous times.

Between your trainer and dietician you should have a very strong and clear race day plan.

That leaves the last piece. Mental strength.

For me, this is the most important. To stay running when the temptation to walk is so close and so easy will be close to torture. Mental strength and belief in myself and my training will be a key factor.

INTERVAL TRAINING FOR A SUCCESSFUL IRONMAN RUN

Since I am doing my own programming (as I mentioned above) I want to share with you exactly how and why I am training. If you read Training for an IronMan as A New Mom with less time in 2021, then you already know. I’m going against the standard and embracing the science.

In past training programs I had spent an average of 17 hours a week training. That means some weeks were closer to 11 hours and others were closer to 25. That is no longer my approach.

This time I am going to be relying on interval training to prepare me for my IronMan. I will be doing 3-5 interval workouts a week between swim, bike and run. These shorter duration, higher intensity interval workouts will be in place of longer workouts that were used to prepare my body for an IronMan in the past.

I am making the switch because ultimately I am chasing a physical adaptation. And through the years I think we have lost track of the adaptation. The norm in the IronMan triathlon community is long grueling workouts that challenge your mind and body.

I think we have compared our training to the training of pros. And that is simply not fair. We don’t have the time or the resources to handle that type of training.

Interval training is a way to achieve the physical adaptation with less time.

HOW TO USE INTERVAL TRAINING FOR A SUCCESSFUL IRONMAN RUN

It is important to know how interval training works in order to use it. And the truth is that most people don’t know how to use it.

The number one physiological adaptation you are looking for when using interval training is increasing your lactate threshold. The higher threshold you have, theoretically, you should be able to operate at a lower percentage for a longer period of time.

Long runs won’t challenge your lactate threshold as significantly. And I believe in running slow and carefree on my long runs. That brings me joy, reduces the risk of injury and let’s me relieve the stresses of life.

LACTATE THRESHOLD

The key to making a physiological adaptation is that you have to actually tax the body. You have to push yourself to be uncomfortable and challenge your lactate threshold.

I bet some of you are wondering, how do I measure my lactate threshold? Well short of having a lab and doing blood work, you can’t really. However, you can use two different methods on your own right now.

METHOD 1 – PERSONAL RATE OF PERCEIVED EXERTION (RPE)

With this method you are deciding how hard to push. And you alone will guarantee your success or failure. Ok, that’s a little dramatic, but true. If you don’t like to push yourself to where your legs feel like they can’t run anymore, and repeat that several times, then the RPE scale probably isn’t for you.

Here is how I explain it to clients. Hop on the treadmill and run at whatever pace you think will be challenging for 1 minute. Then walk for 1 minute. If that was easy, go faster on the next interval. That is RPE action.

METHOD 2 – PERSONAL BEST SCALE

The personal best scale is the concept of today in this moment, running your fastest 1 mile. Then scaling your interval speeds based off of that time. If you can run a 7 minute mile. Your intervals should be faster than a 7 minute speed.

If you never actually push yourself to your lactate threshold, or that feeling of where you can’t run anymore, then you can’t challenge your body enough to make the physiological adaptation.

Will intervals still help, sure. But I am all about efficiency. If I can get more out of my 20-30 minute interval workout then you better bet your bottom dollar I will.

And if you want to hear a little about how I IronMan Strength Train for the Swim then read this article. Hint: I can’t get in the pool as often as I want, so this is my solution.

VARIABLES FOR INTERVAL TRAINING

As just a small side point here I want to mention that there is more than just speed as a variable for interval training. You can also manipulate incline and duration to challenge your lactate threshold.

Take myself for example. In my training post pregnancy, I had to use all of the variables to keep challenging my lactate threshold as pain or challenges arose. I went from 1 minute intervals up to 4 minute intervals. Then back to 1 minute at a faster pace as my pelvic floor strength and endurance improved. Now, I am using hills as a variable to push my lactate threshold as opposed to speed or duration.

For those that don’t know, your pelvic floor gets destroyed during pregnancy. Running and especially sprinting requires a strong pelvic floor in order to stabilize on contact and push-off. Without a strong, stable pelvic floor many women pee themselves or work themselves right into chronic pain or injury.

MY CURRENT INTERVAL TRAINING PLAN

post workout selfieI wish I could write down exactly what I do every day for the entire month. But you will have to follow me @chelliedg and @purefitnesswi on Instagram to get the play by play.

The fact is that I change my intervals week-to-week. I respond to my body and the pace at which it is changing. It is how I get the most out of my training plan. So check us out on Instagram and see exactly what I am doing. Then you can try the workouts for yourself.

Here is my workout from today:

  • Lateral Band Walks 20/20
  • Back Squat 10
  • Bulgarian Split Squat 15/15
  • BOSU SL RDL 10/10
  • Seated Cable Row 10
  • Hill Sprint 2 minutes
  • Speed 7.5 incline of 2%, 3%, 4%, 5%, 6%

Check out this other blog of mine to see the best exercises for running healthy and faster.

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Sculpt Your Goals: Dumbbell Only Workout Program

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3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

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Training for an IronMan as a new Mom with Less Time

Training for an IronMan as a new Mom with Less Time

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Hello, hello, hello! I am here to bring you along on the adventure of training for an IronMan. Although, this time I will be doing it as a new mom. Yep, my little boy Freddy is 10 months old and I am starting my official training cycle for IronMan Indiana.

Many say I am crazy.

Others commend me for sticking to my passion.

And some want to know why anyone with an ounce of sanity would want to do an IronMan.

Well, maybe, just maybe, if you come along on this “journey” with me we will both find the answers.

Spoiler alert, I am crazy. Not a single one of my friends or family would argue that point. Especially not Mike.

For those of you who are new to our blog or to me – welcome! Allow me to re-introduce myself …

My name is Chellie. And I dislike the trend of limiting yourself to 3 different hobbies or characteristics that define you.

IRONMAN RACE DETAILS

training for an ironman as a new momAlright, here is what we are looking at.

October 2nd, 2021 IronMan Indiana. The first year of this race and my first race since IronMan Chattanooga in 2019 that almost broke me.

For those that aren’t sure, an IronMan is a 2.4 mile open water swim, 112 mile bike and a 26.2 mile run. You have a maximum of 17 hours to finish the race.

What’s a good time? Well that is subjective. Pro female athletes are in the high 8/9 hour mark. Athletes in my age group are all over the board. But, in my opinion getting an 11/12 hour race in is IMPRESSIVE for non-pros.

MY EXPERIENCE

My first race (IM Wisconsin) was 13:06:57 with my girl Jo “Speedy” Sattersten (Wack). If it wasn’t for her I would have never discovered triathlons or IronMan races. She casually texted me while I was running for MS Run the US and told me “you could totally do an IronMan, what you are doing now is so impressive. Let’s do IMWI together!” A few short months later I signed-up and bought my first bike.

There are no words to explain the feeling I had crossing the finish line, at my first IM, holding the hand of the woman who inspired me to even think it was possible.

My second race (IM Chattanooga) was 14:02:38 with my current training partner Kaite Van Laanen. This race had one of the highest dropout rates on record for IM. The heat was unbelievably brutal. I tossed my cookies more than once on the bike, but ultimately my stubbornness got me to the finish line. When I think back to the race I often wonder if I would have finished had Katie not been on the course.

Knowing someone is on the course with you is powerful. Yes, there are a lot of people out there with you – racers, staff, volunteers. But I trained hours and hours and hours with Katie. Knowing she was in the same battle was the little spark of hope I relied on that day. I can vividly recall only caring where she was on the course when I passed Mike.

And the great news for me, is that I will not be training or racing alone this time. Kaite is back for her second IM! I hope for cooler temps and that same spark on race day.

MY IRONMAN PLAN

training for an ironman as a new mom

I think we can all agree that the sheer physical demands of an IronMan race are incredible. And I think that is exactly why so many people beat themselves into the ground to get prepared for a race.

Well, I am going to shake things up a bit and do the opposite.

It is simply not realistic for me to train for 4-6 hours two, days a week. Plus, three to four additional training days of 2-3 hours for multiple months in a row.

And the good news, it isn’t actually necessary. But that is a whole topic in itself that I can’t get into right now. You’ll have to join me for this wild ride. I promise I will cover this misconception.

What I will say is that training (for anything) is supposed to elicit a physical adaptation that will allow you to perform at a necessary level. No one said that in order to find that physical adaptation you need to give up your life.

UPDATE: Read my post How to Use Interval Training for A Successful IronMan Run.

Side note – some people just love the IM lifestyle. They live in the pool, on their bikes and in their running shoes. Good for them!

That’s not me. I live for the challenge that an IM presents, the feeling of accomplishment, the pushing myself to be better. I am not coming at those people who choose to train long hours or live the IM lifestyle. But I AM saying there is another way.

As of right now I have June and July mapped out with 3 days of interval and strength training. One for running, biking and swimming. I have a long run (which isn’t always long), an open water swim (if the weather and babysitter cooperate) and a brick (bike to run) each week. That is 6 training events that I will fit into 5 days and take two days of rest.

I’m sure that still sounds like a lot.

My two IMs I trained for an average of 17 hours a week. With this training program I hope to cut that down to 65% or around an 11 hour average.

I would not be surprised, if you have done an IM before, to find you’re rolling on the floor laughing at me or struggling to pick your jaw up off the floor.

The good news (for me) is that my plan is all built on science. Believe me when I say that it is not written ANYWHERE that you need to do almost an entire IronMan in one day or weekend in order to adequately prepare PHYSICALLY for an IronMan race.

Training like that may help you mentally, but it isn’t absolutely necessary.

UPDATE: Read my post IronMan Strength Training for the Swim.

LET’S GO!

Full disclosure … I spent the  month of April trying to decide if I should go for this race. If it was going to be good for anyone but me. Would I be able to give enough to my marriage, my son, my career, my friends/family …

I wouldn’t say I was filled with doubt. But I had to take the time to seriously evaluate my life, the challenge and formulate a plan.

By the end of April I signed-up for the race and spent the month of May training and trying to decide how I wanted to share my experience.  Why? Because I wanted other women (and new parents) to know that there was another way.

So, JOIN ME!

Follow along here as I share my experience from week-to-week. I will give you an inside look at my training plan, measurable stats, nutrition, hacks and more.

UPDATE: Read about some of my mental training in these posts How To Have Discipline for An IronMan Race and Mental Challenges of Training for An IronMan as a Mom.

Find me on Instagram @chelliedg and on our business page @purefitnesswi where I will share more of a day-to-day to experience.

training for an ironman as a new mom

Cheers,

Chellie

Sculpt Your Goals: Dumbbell Only Workout Program

Sculpt Your Goals: Dumbbell Only Workout Program

Are you ready to start a new workout program that focuses on building strength in a simple and effective manner? Then you are in the right place! My Dumbbell Only Workout Program is your answer to achieving your fitness goals. Let's explore why my program is the...

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3 Reasons to Own Your Own Training Business

3 Reasons to Own Your Own Training Business

Owning your own training business can be an exciting and yet overwhelming thought. But ask yourself... Are you committed to the long term? Does passion and knowledge fuel your desire to work with clients everyday? Are you looking for more career advancement...

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HOW TO BUILD A FAIL-PROOF WORKOUT

HOW TO BUILD A FAIL-PROOF WORKOUT

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What if I told you that your workout didn’t have to include a 20 minute drive to the gym. It didn’t require you to block off an hour and a half of your day just to feel like you did something. It didn’t require you to toss out all of your responsibilities. What if I told you your workout could be fail-proof.

This is not a guarantee that you will never skip a workout again, or that other things might take priority once and awhile. I am also not saying that you should NEVER go to the gym because you have this fail-proof safety net. BUT I am saying that the more you set yourself up to be successful the more success you will have in getting in daily movement.

TIPS FOR KEEPING THE WORKOUT FAIL-PROOF

Set your expectations

If you think that every time you workout you should not be able to move afterward, you are only setting yourself up for failure. Even as a personal trainer, there are days that I just need to keep my body moving, not push for a 1 rep max in back squat or total exhaustion.

Life happens and you might feel a bit under the weather that day. Or your kid didn’t allow you to get sleep the night before. Or work asks you to put in overtime that night. If you have the expectation that everyday is a physical max-out day, you’ll only be disappointed when things like this get in the way.

Set yourself up for success! Remind yourself that getting movement in your day is better than nothing. Instead of giving up your workout completely, having a fail-proof workout in your back pocket will still allow you to feel accomplished.

It also helps to put on something that preps you to workout. Here my easy transition from house work to working out:

fitness expert mequon wisconsin

 
A lot of people love a leggings and tank top combo, but I am the EXACT opposite. I hate being restricted in leggings when I work out, but I love being cozy in a long sleeve. Here’s my favorite combo for those spring days when its too hot for pants, but too cold for a tank!
 
Also, check out my new Allbirds! This shoe has been great for walks, workouts, and being on my feet all day. I am obsessed with the design and love that they are made out of recycled materials!
 
Some of the links below are commissionable. That means I may make a commission when you use them. There is no cost to you and your support is appreciated!

Shop the Look

Keep it simple!!

personal trainer mequon wisconsin

The less equipment, traveling, and set-up you have to do for your fail-proof workout the better! If it is going to require you to set up an entire station than it will just give you another excuse not to do it. If you can grab a change of clothes and have no equipment you can just get up and go!

I shared my go to gym workout in this article. Maybe you will love it too!

Also, pick exercises that you have done before and are familiar with. This will allow you to flow through the workout without having to pause to look up form and wonder if you are doing everything correctly. The more you know and enjoy the exercises you pick, the more likely you are to follow through with your workout.

Pick the right time of day

fitness blogger mequon wisconsin

This one may seem counterintuitive, but finding the time of day where you are at your best is a large part of getting yourself to do your workout. If you are not an early riser, don’t force yourself to get up at 5 am. You will only end up disappointed in yourself that you hit snooze. If you know you get lethargic after lunch, don’t try and squeeze in a workout in the early afternoon. Find times that fit into your lifestyle!

I am not saying you should never try and change your habits, but we are looking to be successful in our fitness journey! And this means setting realistic goals. Life, as well as workout routines, are never going to be as perfect as we want them to be. So pick the time of day where you know you have a bit of extra time and energy to get after your workout.

Discover technique tips to get the most out of your workout.

WHAT TO DO

fitness blogger mequon wisconsin

I had mentioned picking exercises that are familiar, require little to no equipment and that you tend to enjoy. This is going to be your recipe card for building a fail-proof workout. I am not going to leave you out to dry here. I want to show you what I include in my fail-proof workout for a busy day!

To start the workout, I am going to offer up a bit of advice. Start your workout with a 5 to 10 minute walk. Why? My number one reasoning would be to get away from your work (either your job or your chores). I find that physically stepping outside or even to a treadmill can help you mentally step away from the task at hand. Plus, it allows you to warm up your muscles to get ready to workout.

*If it is middle of winter and you don’t have a treadmill, just try some active mobility to start. You can learn how to use the TRX for mobility here.

WORKOUT

Now when it comes to exercise selection, I have put together a group of exercises that are all body weight and can pretty much be done anywhere. They are going to be higher rep to challenge yourself and get your heart rate up more. I tend to lose focus quickly in a workout so I like to keep things fresh by doing a quick superset and moving on.

 

WRAPPING IT UP

Just a reminder that this workout is custom built for me. It is important to customize your own fail-proof workout that will without a doubt get you going. Try starting with mine, see what you like and add or modify for next time. And be sure to add a cool down of stretching those problem areas for you.

Do you plan out every single part of your day? Do you keep a detailed, color-coded planner? Do you wake up in the morning and immediately start making a to-do list? If you are anything like me, then all of the answers to these questions are yes. And workouts are no exception to this planning process.

The great part about this is that you know exactly how much time it will take so that you can have that in your back pocket for a busy day!

Oh, and if you are wondering, yes I am an Enneagram 6. And if you don’t know you can find out more about enneagram types and your workouts here. Now, go build your fail proof workout!

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