If you seriously want to achieve that Slimmer Look, get ready to TONE UP from HEAD TO TOE in 30 days with this FULL BODY TONE - FAT BURNING Workout at home! Join Our Free Monthly Challenges and get help with your nutrition too!
Total-Body Benefits of the Full Body Fat Burning Home Workout!
Boundaries : Have ever felt like you have been taken advantage of in a friendship or relationship? Have you given your all and it hasn't been reciprocated? Boundaries can be hard to set at first. Whether it be with family, friends, or your partner, they are important for both parties involved. COMMUNICATION IS KEY!
Check out this week's It Take's Grit Podcast How To Set Healthy Boundaries In Relationships where you can really dig deeper into why boundaries are important, how to implement them in your life, learn more about how communicating boundaries isn't always easy and how they are better to be set in the beginning rather than later on.
The most important thing in life is about who you are doing it with! Be surrounded by positivity and remember you are the average of the 5 people you choose to hang around with! The most important relationship you have is the one you have with yourself!
Boundaries can help you retain a sense of identity and personal space, and they’re easier to create and maintain than you might think.You’ll find boundaries in every kind of relationship, from friends and family to colleagues and brief acquaintances. You can’t see them, but these lines help you stay you and provide a sense of mutual respect, protection, expectations and support.
Set balanced boundaries and communicate them in a respectful, firm and consistent manner. When we set boundaries for ourselves, we are allowing others to understand and respect us. Boundaries are limits that we set in order to let others know what we are comfortable with. Our boundaries are built on courage, self awareness, emotional intelligence and enable us to discern the positive from the negative. Establishing Healthy Boundaries is the most effective tool to protecting your emotions. Share by choice, validate your experience, know yourself and this will all help you in so many ways!
Mindset and Creating a Peak State : A peak state is a state of readiness and positivity. When you are in your peak state, you feel energised, focused and ready to conquer the world. It is so important to understand the concept of peak state and how to achieve it, because it can change your perspective on everything. Having a self-trust mindset can really benefit your well - being and support your mental health. To do anything great, you have to be able to trust yourself and believe in your capabilities. Success is not something that just happens but something that you create. You have to have the confidence to banish any negative voices in your head. Positive thinking is a mental and emotional attitude that focuses on the bright side of life and expects positive results. Having a positive mindset means making positive thinking a habit, continually searching for the silver lining and making the best out of any situation you find yourself in.
When you have the confidence in yourself and believe in yourself everything will just get better and better and you will see things more clearly! Confidence really does play a crucial role in the self-love department. When you feel better about yourself, you tend to look better and act accordingly in your day-to-day mannerisms. Confidence in your own skin is what you make of it, rather than how your skin actually looks. At the end of the day the best thing you can do for your confidence is just to take care of yourself, not to overdo it and to take small steps to make it manageable!
Take time to move your body, develop an eating style that works for you and makes you happy! Treat yourself by getting pampered at a spa with facials and massages, detox your body, your social media, your wardrobe, edit your contact list, get a new hairstyle, have a new mani-pedi or even better– have your own at-home spa pampering session and take special time for yourself. It doesn't have to cost money! Lots of Self-Care is completely free!
Other great ways to take care of your mind, body and spirit can be to take the morning off, wrap up the day early or take the night off to do whatever you want that doesn’t mean work or productivity. Be present in the moment!
Healthy Relationships : Exercise is so important when it comes to maintaining a good level of mental health. As the body moves, we release endorphins which make us feel good and helps combat the effects of stress and anxiety. The equation is simple - more exercise, less mental health issues and happier relationships. Exercise is so important when it comes to maintaining a good level of mental health. As the body moves, we release endorphins which make us feel good and helps combat the effects of stress and anxiety.
Healthy friendships and relationships also mean learning to respect and trust each other. People respect each other for who they are. People may disagree with each other and people also should respect and trust themselves and their feelings so they can set boundaries and feel comfortable. Healthy relationships involve honesty, trust, respect and open communication between partners and they take effort and compromise from both people. There is no imbalance of power. Partners respect each other's independence, can make their own decisions without fear of retribution or retaliation and of course share decisions.
We can help you with this on the 5 Day Better You Program
Full Body Fat Burning Home Workout! What are we doing in today's workout?!
We are going to work through each of these 4 exercises 3 times!
Squat Snatch to Press with Pulse : Grab 2 weights and take your body into a squat position. Hold the weights out in front and squat, come up and hold the weights out to the side. Push your knees out to the side and as you come up push your arms up over your head. Get those movements going - squat, squeeze and pulse! As you take your body into a squat exhale out, push down into your heels and pull your core in tight. Pull your weight in tight to the top of your shoulders, push your arms up and gently release.
Reach Up Left & Right x 3 : Bring your feet wide, hip distance apart and stand tall. Extend your arms up and take them down to the side, pushing your hands up high! Twisting your core as you keep pushing those knees out to the side. Alternate each side and create great energy by shooting your arms up to the sky! Working your obliques really hard to get your body to a 10! When you are in that Peak State your heart rate will be increasing and you will really feel the BURN! To make it harder add a jump when you are in the standing position of this exercise.
Keep Pushing Forward!
Keep Going!
Keep Moving!
Side Lunge Knee to Chest : Step to the side of your mat and bring your elbows out to the side. Take a side lunge, go down and back up again. Take the movement across your body and keep your elbows lifted out to the side with your hands touching your head. Keep that movement and feel those obliques working! Lunge to the side, bring your knee up in front of you, then out to the side and back in again! Push your knee out as you take this movement across the mat. Inhale in through your nose and exhale out through your mouth. Really bring your knee in towards your chest.
Repeaters x 2 Left & Right : Pull your core in tight and start those repeaters! Bring your leg backwards and forwards and move your arms nice and smooth in time with your legs! Bring your knees in nice and tight and keep your body moving! Keep your elbows out to the side, nice and wide. Change sides and keep your arms pumping. Add in a jump if you want a bit extra. Bring your knee in closer towards your chest. Get your elbows in nice and tight towards your waist. Keep your energy alive!
I Got This! I'm Not Going To Quit! I'm Doing This For Me!
The Journey is the best part!
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App
Another great workout to try is the High Intensity FULL BODY FAT BURNING Workout at Home is a must add to your workout routine! Try this one too and you will really feel the BURN!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
xoxox
