BODY & BLISS PLEDGE

#LGSummerFitcation Phase 1, Week 2B

Daily Workout: Chest, Triceps + Abs

Daily workouts are found in Fit For Life (home workouts) 

+ Total Body Transformation (gym workouts), read more here

Body & Bliss Pledge

The body & bliss pledge is our mind and body connection during #LGSummerFitcation Fitness is 100% mental – your body won’t go where your mind doesn’t push it. Apply these body and mind practices each day to get your mindset right so your body and life can reap the benefits and bliss!

BODY

Theory: Drop sets for improved fitness! Drop sets are an approach to weight training in which an exercise is performed using one weight, then for the next set, the weight is dropped or reduced to perform more reps until failure is reached. Typically, drop sets are implemented at the end of a workout or the end of training one muscle group to achieve greater muscle fatigue. The science behind drop sets is that during a given exercise, a certain amount of muscle fibers are recruited to complete the movement. When the weight is reduced in a drop set, different muscle fibers are activated to complete the exercise at that lighter weight. “Running the rack” is a form of drop sets using dumbbells. Once you reach fatigue with a certain weight, grab a lighter set of dumbbells and perform as many reps as possible until you reach fatigue; continue on down the dumbbell rack until total failure. Drop sets are a great way to achieve a physically fit look in a particular muscle group.


Practice: If you’re using Fit For Life, use drop sets with the lying dumbbell flyes. If you’re using Total Body Transformation, try out drop sets with the dumbbell incline flyes to complete the chest portion of the workout. Remember, the key is to work until failure with each weight before moving to a lighter weight.

BLISS

Theory: Mirror work for the self love win! By now, I’m sure you’ve heard about the importance of affirmations and positive self talk. Did you ever read the book, “The Little Engine That Could” when you were a child? My mom used to read that to me often and later remind me of the book quote, “I think I can…I think I can…I think I can.” We only achieve what we believe we can do and who we believe we can be! It’s not enough to say affirmations…you must convince yourself with absolute certainty!

Practice: Today, find an affirmation that speaks to you. A few universal ones that are good to use are: “life loves you,” and “I am enough just as I am.” Instead of simply affirming as you go about your day, do so in front of the mirror and stare right into your eyes. This is challenging because at first, your mind will wander and judgement will make its way in….you know the “oh geez, I need to blend my foundation” or “oh no, look at that a pimple.” Stay focused on the affirmation and repeat it 10 times slowly while breathing deeply. Notice how you change with every affirmation repetition. Then, repeat this affirmation 10 times: “I am open to greatness and love today.” If you find yourself in front of a mirror at any time today, repeat these affirmations a few more times! Watch your day improve because of your mindset!

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