Killer workouts, Including total body, upper body, cardio and abs. Also, a little preaching on rest and enjoying life :)

Hi all,

I'm back at it in the gym, I am rested and recovered from feeling sick last week and my Outside lands festival over the weekend! I was able to get in a workout last Friday in our new outdoor "playground" at work! I had so much fun, the rest time I had really helped to remind me how much I really do enjoy and love fitness. Working out makes me feel so powerful and strong, and it's fun! You are doing a lot of good for your body in so many different ways. Also, it did help me to realize how important rest is, and that I really don't give my body enough of it. I felt so efficient in my workout after resting for a couple days and letting my body completely recover. I was pressed for time last Friday, so I didn't have time to share the workout with you but here it is and what I have been up to so far this week! :)

Friday Playground Workout: (I love my job by the way :))

• Dynamic warm up for 10 minutes 
• Superset: 2x 
• Sled push down and back 2x 
• Sledge hammer tire hits 20 (10 on each side) 
• Kettlebell dead lift 5-on the 5th hold and do 5 bent over rows 5x (that's one set)
• Tricep dips 25
• Backward sled push down and back 1x 
• Heavy med ball 5 squats on the 5th load and throw, Frog jump to the ball, 1 burpee,  repeat down and back
• Money bars 
• Weighted v-ups 20
• Weighted Russian twists 20 on each side 
• High plank walk in's 10 on each side 

Monday: 

• Cardio: Stair master 30 minutes- fat burner 
• Abs: 
• Decline leg lifts 3x10 (right, center, left=1 rep) 
• Bal-a-Core Sprinter abs 3x15 on each side 
• V-ups 3x25

Tuesday: 

• Cardio: Stair master 30 minutes- fat burner 
• Upper body: 
• Superset: 
• Barbell press jerk 4x5 
• Barbell standing upright row 4x10
• Superset: 4x10
• Standing cable rear delt pulls 
• Standing single arm cable front shoulder raises 
• Superset: 4x10
• Skull crushers barbell
• Barbell drag curls
• Superset: 3x Failure 
• Plank pull-up 
• Diamond push-up 

There you go team! Remember there is no quick or easy way to reach those goals, and if there is, it's usually too good to be true and unsustainable. If you want to do it right and keep it tight for years and years to come, you must do it right. That means making exercise part of your life style and making healthy choices when it comes to food. Not all the time, you all know me I live in moderation and in balance, but most of the time. You have to want it and work for it! Nothing in this world comes easy! You can do it, you just have decided what is important to you and don't let anyone stand in your way! You deserve to be the best version of yourself!! 

P.S. Here is me this weekend enjoying the finer things in life, it is a screen shot from a video so don't try and watch it lol :) 

Much love, 

Pistols xoxo 

Be kind to yourself, and rest up when you are sick

Hello peeps,

I wanted to touch on a topic that is VERY hard for me to handle. When I get sick, it is a battle with myself not to workout (intensly). I have a big weekend coming up and I can feel that tickle in my throat and my energy level is a little low. Right now is the most crucial time for me to rest and take care of myself.

I have been drinking fluids, intaking vitamins, and resting whenever I can. The hard part, as I mentioned earlier is not doing my usual workout of going hard, pushing my limits, and getting sweaty. I keep telling myself that if I do my usual workout it's going to make it worse. Now, you might be asking yourself why? I thought that working out is great for you, and it's also supposed to be good for building your immune system. Here is what you may not know.....

Exercise has a temporary effect on our immunes systems, it is a form of stress for the body. The stress response caused by a single session depends on how fit we are and how hard we exercise during the session. Some common findings include

• it has been found that even after a session of moderate intensity exercise ( i.e. 30 minutes, involving heavy breathing and light sweating) the immune system can change. More white blood cells will circulate and some will function differently. I
• for this type of moderate intensity workout there is no real benefit or detriment to the immune system. 
• If the exercise intensity is very high and is done for a long period of time (i.e. over an hour) it can be strenuous on the body. Like any stress on the body the immune system will respond. This response can make aspects of the immune system not work as well 
• Athletes who train hard may be more likely to be at risk for colds after heavy training sessions or competitions. 
• Research has found that after exercise the immune system returns to normal within one hour, for most people. This return can take longer when the workout has been heavy (long duration and high intensity.)
• It is during that one hour window of the "immune recovery" when you may be more susceptible to colds. The risk may be higher when heavy training sessions are done back-to-back, because the immune system doesn't get a chance to balance itself out and return to normal between sessions. 
• For a typical workout (i.e. light/moderate intensity, less than an hour) our immune system is not greatly affected. In some cases it might actually ward off a cold. 

In the end, I'm going to take it easy and go for a nice walk. A good rule of thumb, if you have any symptoms that are above your neck that don't include a fever, it is ok for a light and short workout session. Anything else stay in bed and get lots of rest! I hope that the next time you have a dilemma on weather you should get that workout in or stay in bed, this helps out! :) 

Seize the day my friends! 

Pistols..Out! 

xoxo 

Leg Workout, getting sexy legs for summer

Hi everyone!

Hope you are all doing well, here is an awesome workout! Enjoy! 

Superset: 12/15/15/12

Barbell Squat 

Jump Squats 

Superset: 

Dumbbell Single leg deadlift w/ a kick at the top 12/15/15/12

Dumbbell Single leg step up with knee drive 12/15/15/12

Scissor kicks 4x50 on each side (100 total) 

Crunches 4x50 

Jump rope 4x2:00 

Superset: 12/15/15/12

Adduction machine 

Abduction machine 

Now kill it, and build those legs and that sexy booty! 

Pistols..Out! 

xoxo