Happy 4th July!

 

I hope this email finds you in good spirits, getting ready to kick back, enjoy the food, have a cold drink, or whatever it is that you do on the 4th!

 

I'm hangin with my stepdaughter and hubs today. We will have some good food, a couple of drinks, and see the fireworks later tonight.

 

We'll also get a lift in because we want to, not because we have to, or to earn our food.

 

Which brings me to say as I'm sure you heard me preach before about earning and burning food. It's a vicious cycle that's not healthy in any form or fashion.

 

You don't need any tricks, hacks, or tings navigating the day. You don't need a crazy workout of any sort. Train if you want - if you don't want to that's fine too, train as you normally would if you like - train because you can because movement is a gift!

 

We train because we love it, because it makes us feel good, it's part of our livelihood. Fitness SHOULD NEVER EVER be used as punishment or a means to an end!

 

 

So...

 

Eat, drink, enjoy your friends and family, and be 100% present!!

 

Eat what you love and leave the rest!

 

The next day there is no need for deprivation, a cleanse or anything of that sort.

 

Get right back to what you normally do! As a lot of folks say - get back on track - but is there really a track or is just life?! Hmmm...

 

That's all my STRONG friend.

 

If you are wanting to do a quickie workout that doesn't require much equipment, give this workout a shot and let me know how it goes!

 

Training Instructions:

- A pair of DB's and Mini band to place around your knees

- Complete 3-5 rounds or set a timer for the time that you have available - complete as many rounds as pretty. A note on AMRAP (As many reps as possible - pretty) doesn't mean to be sloppy or to perform the reps without good form. Always train with good form!

- Rest based on your training fatigue.

 

1. Banded 1.5 Goblet Squat x 8-10

2. Dumbbell Push-ups or Incline Push-ups x 8-10

3. Banded Dumbbell Glute Bridges x 12-20

4. Banded Dumbbell Reverse Lunges x 8-10 ea side

5. Double Dumbbell Bent Over Row x 10-12

 

Enjoy!

 

Again, have the best day today!!

 

In Strength

Xo

Candace