“Never Miss Leg Day!”

How are those fitness journeys coming along?!

That’s why I am the way that I am right now … Some of yall [are looking for the secret], but the secret is I’ve been doing the same thing for 7 years and I have been consistent with it. And so now I have a depth of perspective, some people have a width of perspective, but my sh*t goes deep. So, like I don’t necessarily need to have everything working this way or that way or anywhere in between because I know that I almost went to the gates of Hell and I’m still here, and now I’m good. This is going to happen to you too. But, if you don’t have that printed down somewhere, you don’t have that somewhere where you can recall, it’s no wonder why we’re [confused as to why our businesses fail]. You realize you did that [same thing] in 2020, in 2019, and three times in 2018; you’re going to be okay.

Taylor Welch on Daily Mind Medicine Podcast

We all know fitness isn’t just about a healthy or fit physical body; it’s also about healthy and fit mental and spiritual bodies. This past week I listened to a couple of motivational podcasts, including the one I just quoted, and one of the main messages I took away from them was this:

In order to succeed you have to have the guts to fail, and you have to be consistent and disciplined.

I think that message or piece of advice can be applied to so many areas of our lives! It can be applied in any space of your life where you want to succeed. Yes, “success” is subjective and everyone has their own definition of it, but at the end of the day each and every one of us want to be successful. But the sad truth is, not every one of us knows the best way for us to reach our own definition of success. And that’s okay!

Consistency and discipline should be a part of our every day lives as well. And as I am navigating my fitness journey (because it definitely has its ups and its downs!), I try to be consistent and disciplined in my workouts and in my nutrition. It’s sometimes easier said than done, but we have to remind ourselves that it can be done! Anything we put out minds to we can achieve!

I want to share with you 2 at-home workouts I did recently that require little to no equipment! (I’ve mentioned this before — I think we should all have a set of resistance bands and a jumprope at home!).

Always start out with some kind of warm-up, whether that’s a light jog with some stretches or some jumping jacks or slow squats to get your body warmed up and notified that it’s about to workout. Warming up, cooling down, and stretching are extremely important, regardless of your age or fitness level!

AT-HOME WORKOUT ONE
Warm-up, THEN —
4 Rounds:
:30 Jumping Jacks
:30 Squats
:30 Jumping Jacks
:30 Alternating Punches
:30 Jumping Jacks
:30 Wall-Sit
:30 Rest
Complete the sequence 4 times, go at your own pace during the 30 second intervals, but try to complete consistent number of reps each interval and round! Finish this workout with a cool down jog and stretch out the lower body! The workout itself is 18 minutes.

AT-HOME WORKOUT TWO
Resistance band suggested, light dumbbells/barbell optional
Warm-up, THEN —
4 Rounds (keep resistance band around legs above knee entire time):
15 Back Squats w/ Weight
15 Each Way Lateral “Booty” Walks
15 Glute Bridges
15 Each Leg Donkey Kicks
:30 Plank Hold
:30 Rest
Complete this sequence 4 times and complete the reps at your own pace. Keep a running clock to time any rest you take between movements and rounds. The goal is to keep moving and to challenge yourself! This is a workout that you can repeat once a week or so and to increase the weight! I did this workout this morning, had fun doing it, and can’t wait to see the beautiful glute results! Haha!

I got my set of resistance bands from TJ Maxx, but I know they’re sold in many stores and can be found on Amazon. I have a set of rubber bands like the ones pictured here, but they are also sold in more of a thicker, fabric material. So long as they’re providing resistance during your movements, they’ll do the trick!

Get creative with your workouts, increase the equipment you own at home if you don’t frequent a gym, and each day work to be consistent and disciplined on your fitness journey! Don’t quit. Don’t judge yourself. Don’t compare yourself. Don’t get discouraged. DO HAVE FUN AND LOVE YOURSELF!

“But you have not so learned Christ, if indeed you have heard Him and have been taught by Him, as the truth is in Jesus: that you put off, concerning your former conduct, the old man which grows corrupt according to the deceitful lusts, and be renewed in the spirit of your mind, and that you put on the new man which was created according to God, in true righteousness and holiness.” — Ephesians 4:20-24, NKJV.

Moni Jay, Off the Record