 In this day and age who has time for long drawn out workouts we need to get in and out ain't nobody got time to be spending hours and hours in side of a smelly... dirty gym if you've ever thought that before then i got a quick workout here that is guaranteed to get your heart rate up in as little as 10 minutes #1... walking lunges
the lunge is by far one of the best full body exercises that targets the front and backs of your thighs make sure on this move you keep your back upright chest tall and core tight on the down part of the lunge avoid touching your knee to the ground so that you keep tension on your thighs through out the entire movement #2... modified bosu burpee
now i know that not everyone has a bosu ball just laying around but if you do this is another great full body toning and strengthening move and even if you don't you can still do this exercise without the bosu and get a great burn with this move the key is control your gonna start in a standing position with the bosu at chest level next, place the bosu on the floor and either step or hop your feet back into a push up position immediately bring your feet back in and stand back up you have just completed your first bosu burpee if you don't have a bosu don't worry just do the move without it it's still pretty intense #3... kettlebell swing
and last but not least... the kettlebell swing now if you've never done this one before you are in for something special start by holding the kettlebell in between your thighs with your chest held high and a slight bend in your knees drive your hips forward as you straighten out your knees lock your knees and squeeze your glutes at the top of the movements allowing the momentum of the hip drive to push the kettlebell up the thing to remember about the kettlebell swing is that it's not an arm movement don't attempt to muscle the kettlebell up with your arms drive it up through your core and hips so there you have it another great simple workout to get toned and tight click the video below to watch one of my clients go through the workout
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 i think im going to write a song a song dedicated to all the people that have hated on me in my life because you have fueled my success you have helped me reach great heights in my life and i firmly believe that i couldn't have done it without you and i pray that you never leave my side as i continue to strive for greater success haters... this ones for you something has got to be wrong with me right?after reading the above love poem to the haters you're probably thinking who thinks like that anyway i mean... that's not realistic well it is realistic and i'm hoping by the end of this blog post i can get you to at least consider changing the way you look at the hate you get from others besides if your going to get hate you might as well turn it into your greatest asset here are my top 3 ways to use haters to fuel your success #1... more success = more hatersthat's the reality people are going to hate you for being better they are going to hate you for doing good and the better, stronger you become the more good you do the more hate your going to get when i accepted this was when i wanted to create more haters because to me haters equaled more success look if people are going to hate on you for doing something positive in your life so be it you can do nothing to change that don't even waist your time trying focus on accumulating haters because that means more wins in the win column become a hoarder of haters #2... spectators pay... players get paidthe problem with haters is they love to be spectators rather than participants they actually secretly wish that they had the guts to do the things and take the risk that your taking the risk that's paying off for you so vastly they have so little success in their own lives and want to live some kind of success through your eyes Seeing you achieve feats that they cannot possibly imagine for themselves or are too lazy to accomplish on their owns your success makes them feel uncomfortable so you become there target to make up for their deficiencies hate is the purest form of respect and admiration accept it embrace it love it the people that hate you actually wish they could be you #3... accept your hatersno matter what you do there will always be haters there's always going to be people in your life trying to drag you down as you become more and more successful there will be even more haters coming out of the wood every successful person has had their fair share of haters having haters is a part of success whether you like it or not learning how to accept them as a part of the deal for success is essential to using them as fuel Not everyone will think the same as you or have the same opinions as you do and even if they do think as you do some people will just hate on you for no reason at all it just is what it is so don't try to get less hate try to increase your hater rating how will you use what you've just read to fuel your success? leave me a comment below i'd really love to know check out the video version of this blog below for 1 bonus tip one using the haters as you fuel for success  what is one of the things that all successful people have in common they are extremely confident in their abilities they know that no matter what they will succeed they believe that they can overcome any obstacle placed in front of them some successful people border on egotistical confidence is non negotiable success just wont happen without it if you lack confidence you will miss many opportunities simply because you will fail to take action in this blog post i'm going to share with you my top 4 ways to become more confident #1...start with being thankfulstart off each day by being thankful for what you already have as high achievers we are constantly thinking about moving forward thinking about getting to the next level so much so that we forget to reflect on the things that we've already accomplished i find that when i start the day off with gratitude it puts me in the right frame of mind and sets my day off to add more accomplishments to be thankful for #2... journey outside your comfort zonecan you guess where the magic happens with in your life it happens outside of your comfort zone and there's a funny thing that happens when you step outside of that comfort zone more often it actually expands don't allow yourself to get caught in your comfort zone for too long because there's a funny thing that also happens if stay in your comfort zone for too long it starts to shrink think back to the last time you did something that made you uncomfortable maybe even terrified you after doing it you realized that it actually wasn't that bad all your wants and dreams are waiting for you but you have to take the first step out side of that little box that you've been hiding in #3... prepare for the set backsthe culprit that destroys our self confidence is not being knocked down but rather not getting back up after being knocked down realize now that set backs are a part of the plan they are setting you up to learn great lessons because some of the most valuable lessons in our lives come from negative situations don't put off trying something new because your anticipating it not working out some of the greatest successes in life didn't work out on the first try besides no one will remember all of your failures they will only remember your victories #4... choose your company WISELYwe are the sum of the 5-8 people that we spend the most time with are the people that you surround yourself with lifting you up or are they holding you down you've heard the saying before misery loves company but so does happiness surround yourself with people that inspire you not people that zap your desire spend time with high achievers not bottom dwellers get around people that can lead you to growth not those that want to stunt it which of these 4 tips will you be incorporating into your daily routine leave me a comment below i'd love to know check out the video version of this blog below to get one more bonus tip on how you can become more confident  can you believe we are already almost half way done with 2017? oh, how time flies i hope that this post finds you with much fitness success this year so far if so these 8 moves will help you turn up the intensity and make the rest of the year that much better if you havent been moving towards your goals like you intended on at the end of 2016 these 8 moves will be a great start to your second half of the year here are the the top 8 fat burning exercises of 2017 #1... side to side skaters
this move is one of my favorite high / moderate intensity exercises to add into my workouts the reason why i like it so much is it requires no equipment and can be done anywhere to perform this exercise you want to start in a slight squat most people that i teach this move to have a hard time starting the move off but i tell them that it's like a dance once you get your rhythm your good to go from that slight squat position you just want to hope to one side and put the opposite leg behind and power off of your front leg to the other side perform 2-3 sets of 40 seconds per set / per side #2... side plank w/hip raise
this is a great exercise to tone those love handles you know what... lets call them the hate handles cause, no one loves them! so, to work those "hate handles" get into a side plank position from here all your gonna do is raise your hip up as high as you can and then lower yourself back to the floor perform 2-3 sets of 20 reps per set / per side #3... reverse leg curl
this is the official hamstring / calf killer (killer of fat that is) lie on your back with your feet resting on a stability ball pull you knees into your chest as far as you can and bring you legs back to the starting position perform 2-3 sets of 15-20 reps #4... step up/squat jump/push up
 this one is going to definitely get your heart rate going if you dont have access to an aerobic step and you have steps in your house you can use those steps if you dont have access to any kind of step just march in place during the step up part of the move start by stepping up and down on the step when you feet hit the floor immediately go into a squat jump when your feet hit the floor from the squat jump place your hands on the step and perform a push up perform 2-3 sets of 10-20 reps #5... reverse walking lunge
the thing that makes this one such a great fat burning move is your lunging backwards this will challenge your balance a lot more then the traditional lunge causing your body to burn more fat start by taking a big step backwards bend both of your knees bringing the knee of your rear leg as close to the floor as you can without touching the floor bring your front foot to meet the rear foot making sure to keep you chest tall through out the movement pause and repeat perform 2-3 sets of 5-8 reps #6... mountain sliders
this is one of those exercises that most of my clients love to hate if you dont have the sliding discs that i have on my feet you can use towels (they only work on hard surfaces not rugs) or you can use paper plates start in a push up position and slide you legs in and out driving your knees into your chest and squeezing your core perform 2-3 sets of 40-60 seconds each #7... corkscrew
 the corkscrew is one of those either forgotten ab moves or less known ones either way its a great ab burner now you dont need to be on a bench like i am you can perform this exercise on the floor start by squeezing your ab muscles and roll you knees into your chest at the half way point push your feet towards the ceiling and rotate your torso slightly to one direction come back to the starting position and repeat on the other side perform 2-3 sets of 10 reps on each side #8... half squat
this is the ultimate upper thigh fat burner in this move you want to start in as deep of a squat as you can perform and only come half way up nice and simple perform 2-3 sets of 15-25 reps easy... peasy!so there you have it your "top 8 fat burning exercise of 2017 to follow along or to watch the moves live check out my youtube video below and don't forget if you haven't done so already sign up for my email list to get FREE access to my top 3 full body workouts |
