“Putting in That Work: In the Gym with Moni Jay”

You made it this far, do you want to give up now?

“I already know what giving up feels like. I want to see what happens if I don’t.”

Neila Ray

Last week we talked about what essential tips are needed to get you started on your fitness journeys in 2021. This week we are going to see those essential tips in action! Last week I shared some of the workouts I created and the following tips:

• Pick your schedule
• Choose your muscle groups
• Choose your time commitment
• Decide the style of the workout; intense cardio or strictly strength
• Decide the location of the workout; the gym or at home
• Don’t compare yourself, and
• Ultimately, just start!

Depending on your fitness goals, you can break up your weekly workouts in three main muscle groups: upper body, lower body, and core. Okay, I talked a lot about it, and you may be asking “Moni Jay, what does that really look like?” Well, I’m glad you asked! Here is your favorite Lawyer Lady in action at the gym!

(The beginning of each movement in the video clips are in real-time, and then I speed them up to be mindful of your time!)

Lower Body

As I am writing this, I am currently in my third week of battling that stair climber! That thing is no joke, and when I thought it would be just a strict leg/glute workout, it def surprised me at how cardio-intensive it is. But I love the challenge, and even though some days I have to take a 30-second breather, it just means I am challenging my mind and body and taking it outside of its comfort zone!

Core

You remember how I said last week that I LOVE the rower?? Well, it’s true! I especially like to row as my warm-up/cardio piece on core days. To row properly, your body should be positioned the same way as it would be when beginning a deadlift — back flat, hinging at the hips, and not straightening up until your hands reach your knees. I didn’t record me rowing on the day I did core, but here is a little video of me rowing so you can see what I mean! Core has to remain engaged, and your upper and lower extremities are also utilized. That’s some good stuff right there!

Upper Body

Cardio

Did you notice my workouts didn’t go over 45 minutes? Did you notice I only chose a few movements for each workout? Did you notice I had my sweat towel and had to take some breaks? My workouts be kicking my butt! It’s okay to take breaks. It’s okay to reduce the reps or rounds if your body is asking you to. It’s okay to have an active rest day where you walk for 30 minutes rather than do strenuous activity. Not every day you train is going to be like the last, but the goal is to get up, get moving, and get it done! Let me know if you want to chat more about certain workouts or movements.

Last week I talked about it. This week I demonstrated it. So what are you waiting for?! Pick a schedule, a muscle group, and get to achieving those fitness goals! Don’t give up, you got this!

“What good is it, my brothers and sisters, if someone claims to have faith but has no deeds? Can such faith save them?…In the same way, faith by itself, if it is not accompanied by action, is dead.” — James 2:14 & 17, NIV.

Moni Jay, Off the Record