MINDFUL mondays

MINDFUL MONDAY:


Breathe! It’s the start of a new week and new opportunities to reach your goals. Put the past behind you . Focus on the here and now. What is your intent for the rest of the week? How can you make your week flow? 


Take a couple of moments throughout the day to just breathe and stretch . You will be amazed on how getting up out of your desk (or work environment) to stretch for 5-10 minutes releases the body/mind of tension. Try it! Let us know how you feel! 


BodyShop Fitness : Getting Your Body, Mind, and Soul in Gear 

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How to get a summer body workshop

How To Get a Summer Body : Core and HIIT Workshop


July 13 9:30AM-11:00am 

1625 N Main Street Summerville 


This course is designed to make sure you feel strong, confident, and happy this summer. BodyShop trainers have created a special high intensity interval training, core slimming workout. 


-Nutrition for your goals

-metabolism boosting workouts

-much more 


💥click on link to sign up💥


15$ for 90 minutes 

Guys and Ladies ages 14 on up 

https://bodyshopfitnessonline.mypthub.net/p/68486

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Mental toughness challenge #75hard #andy frisella

Day 7….5/5/19

CINCO DE MAYO

I woke up early to get both my workouts finished before I left for work. I stayed organized and on task, because once I got to work I couldn’t leave. I was filling in as a bartender, which is a 12:00 pm - 12:00 am shift.

I made my dinner, packed my snack and brought a salad.

The bartending job is for a members only bar. We have a lot of regular customers, which makes it low key and easy. I made sure to tell everyone there about the challenge I was doing. Everyone was very supportive. I ended up getting home a little before 11:00 pm. I went straight to bed. The next morning was a little tough.

MEALS

chicken sausage with green peppers, garlic potatoes, Smart popcorn, Greek salad, spinach, yogurt, turkey burger, pumpkin seeds, and a gallon of water.

WORKOUTS

outside cardio

yoga

read wellness coach book

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Mental toughness challenge #75hard #andy frisellA

Day 6…..5/4/19

I got to sleep in! It’s Saturday, so I woke up a little after 5:00 am. I made coffee, and relaxed on the couch. It felt great. My son was still sleeping. I took Diesel on our daily 45 minute walk with the sun coming up. We saw a lot of ducks.

After our walk, i decided to make us breakfast. I fixed Ben potatoes, green peppers, garlic, and chicken sausage. I also drank 2 bottles of water. Now off to work.

I had a full day of training clients, my own workout, boot camp, my son’s open house at his new job, pool birthday party, and Libby’s power lifting competition. It was a very busy day. For my second workout I did shoulders and abs. It was awesome seeing where my son works. I wasn’t even tempted at the pool party. It was a smooth day.

I got home around 4:00 pm. After I ate dinner and cleaned up, I had a break. I was able to go out, but I knew I didn’t want to be tempted to drink at a bar. So, after pouting for a while, I decided to stay home. I got my book and read my 10 pages and then watched a show. I fell asleep around 9:30 pm.

I think the hardest part for me is when I have nothing to do. Keeping myself busy helps me to stay focused. Also, being prepared helps. I’m always thinking on how to make my days easier and more productive. Also, if I forget something, how can I be more organized.

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Mental toughness challenge #75Hard #andy frisella

Day 5…..5/3/19

ZOMBIE SPRINT

WOOHOO!! The alarm went off at 4:14 am and the dogs are thrilled. I….am NOT!! But then, I realized it’s FRIDAY!! Friday’s are my half days at work. OK I got this!!

I hop out of bed and get ready for round one of exercise, cardio outdoors. I get my road dog sidekick, Diesel. It was more of a roll out of bed, with me telling the dogs to stop being so excited, lol.

Since i had extra time this morning, I decided to drive Diesel and I to the Saw Branch Trail. It’s a cool trail by a creek, which you can find sharks teeth in it. The creek runs through most of Summerville, SC.

I had my hoodie, a couple of forms of protection, wolf dog, and knowledge from Coach Brian. I have walked this trail a 100 times with friends. Key word is “friends”.

We cut across the grass into the trail, where it was really dark. My first option was to go right, which took me under the dark bridge. (Ummmm, NO). My senses were in overdrive at this point. My imagination was going wild. My second option was to go left which took me towards an opening. I’m choosing left. Then I saw it….off in the distance, a human sized figure just standing a little to the edge of the trail. HECK NO!! What am I thinking!! I sprinted back to the truck as fast as I could like a zombie was chasing me. Super creeped out!! NEVER ALONE AGAIN on that trail!! I finished my outside cardio in my usual lighted spots. LESSON LEARNED!!

Early days on Fridays are not as easy as I hoped. Sitting at home, I learned I have to keep myself busy. I cleaned the house some, played with the dogs, and caught up on client homework. Luckily, a call from my boyfriend perked me up. Then my son came home, and we went to the gym together.

I love my time with my son. He has grown up so fast. His last week of high school is next week! I think my baby growing up is affecting me.

I then cooked us a healthy dinner. His friends came over, so I read my pages and went to bed around 9:30 pm.

Schedule:

1st workout: outdoor cardio, walk

2nd workout: legs

Read 10 pages of Health Coaching

progress pic taken

drank my gallon of water

IT WAS A GOOD DAY!!

NOT ONLY TEACH YOUR CHILDREN HEALTHY HABITS FROM AN EARLY AGE, BUT BE THE EXAMPLE THEY CAN FOLLOW!!

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Mental toughness challenge #75hard #andy frisella

Day 4….5/2/19

I didn’t sleep good at all. I woke up in the middle of the night at 1:00 am and 3:00 am. When I had to finally wake up at 4:00 am, my eyes were burning. I started my self talk, “I can do my outdoor workout at lunch time or after work.” I shut myself up, and jumped out of bed. Good thing I did, because Diesel was waiting right at the edge of my bed with his black nose flaring and an excited look in his eyes. As soon as I stepped outside, I was glad I did. The air, the stars, and the feel of calmness set in!!

Today was a little rushed because I had errands to run before meeting my clients. It was measurement day, and I forgot the tape measure, etc.

I made a quick breakfast of oatmeal mixed with raw honey, black berries, Your Super Protein, Forever Beautiful, and a splash of unsweetened almond milk. I grabbed my pre-made turkey patty, salad, 2 Greek yogurt and headed to work.

I felt good, and my morning was very productive. I hit a wall around 11:00 am, but I only had one more client. She is an awesome client. We have great conversations, so her session went pretty fast.

After work I went to the store, took my recycling and trash to the dump, and then finally laid down for a nap. I NEEDED IT!

The second half of my day started with training two clients. Then I had a hour window to work out. It was Leg Day! Just with my warm up, I knew leg day would be pushed back to Friday.

I was amazed on how sore my feet, muscles around my ankles, calves, and hip flexors were from all the early morning cardio. No worries, I already planned on doing two days of yoga. So here we go:

45 minutes of yoga, followed by yoga poses with the Bodyshop team. It was JUST WHAT I NEEDED to pep my spirits up!

Overall, despite the tired feeling of the start of my day, it was a great day!!

I’m shocked on how focused I am. My mind is not dwelling on the negative stuff as much. I’m preoccupied with the tasks from the #75HARD.

Time to read 10 pages!

SCHEDULE:

4:00am - 4:45 - outside cardio

6:00am - 11:20am - work

3:30pm - 4:30pm - work

4:30pm - 6:00pm - yoga workout

6:00pm - 7:30 - work

MOST PEOPLE DON’T FAIL BECAUSE THEY COULDN’T, THEY FAIL BECAUSE THEY DIDN’T

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Mental toughness challenge #75Hard #andy frisella

Day 3….5/1/19

I woke up at 4 a.m. with a very tired and cranky attitude. Even my dog, Diesel, was annoying me. Diesel was so happy because he knew he was about to go on a long walk. Once I saw my son up fixing his food and getting ready for work, I started to change my negative mood.

On my long dark walk, everything that I was unhappy about came to mind; situations, scenarios, etc. Then half way through my walk, positive thoughts popped in my head. “What if I need this?” Or “What if the next time I reacted this way, responded differently, or didn’t take it so personally.”

I felt my shoulders relax. I started noticing gardens and cats running for their lives crossing the road. I saw the stars for the first time this morning. My steps became lighter.

I GOT THIS, I GOT ME!!

So far, my water intake has been as follows:

Once I wake up around 4 a.m., I start drinking 3 20 ounce bottles of water and finish by 12:00 pm. After my long walk with Diesel, I drink an extra glass of water. Then by 8:00 p.m. I drink the other 3 20 ounce bottles. So I get my gallon of water in by the end of the day. It wasn’t so bad!

SELF AWARENESS

What needs to change in order to turn your vision of wellness Into a reality

DAILY CHALLENGES

  1. Outdoor workout - walked the dog for 45 min. Plus stretched with yoga on the porch.

  2. Workout with weights for chest and tricep day.

  3. Read 10 pages of Wellness Coach book.

FOOD

  • Drank a Super Smoothie with oats

  • egg and garlic

  • salad with greens only and balsamic dressing

  • turkey burger (meat only) with mustard

  • 12 ounces of broccoli & celery

  • 2 cups of Smart popcorn

  • 1 small red potato

  • 1 coffee with almond milk

  • triple zero Greek yogurt

Super smoothie ingredients:

1 cup Almond milk

Skinny Protein (has greens)

Forever Beautiful

1/2 banana

4 blackberries

1/2 cup oats

ice

MY WORK SCHEDULE

Wake up at 4:00 am

Work from 7:00 - 11:30 am

Break from 12:00 - 3:00 pm

Work from 3:30 - 7:30 pm

*workout between clients

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Mental toughness challenge #75 Hard #Andy frisella

Day 2…4/30/19

Day one was fairly easy. I had just gotten home from a two and half day trip to Florida.

My motivation has changed from my original purpose. I want to do this Extreme Challenge to put myself in my client’s shoes. It’s been a while since I’ve had weight issues, have had to learn how to exercise, and needed to eat right. It’s also been a while since I’ve had to make a lifestyle change. So, I will compete in this challenge for them. They say only 1% can finish it.

I am also doing this for my family. My son will be doing this challenge with me as well.

These are my goals throughout this challenge:

  • Focus

  • Mental Strength

  • No Drinking

  • Workout My Emotions

💥YOU CAN’T CONTROL WHAT IS GOING ON AROUND YOU, BUT YOU CAN CONTROL YOU!!!!

This challenge couldn’t have come at a better time in my life. I’m home from work now, and all I want to do is sit on the couch, search mindlessly through social media, and drink beer/wine. But I made a commitment, so I’m gonna do my second workout today, study and then bed.

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FItness and fashion

Come join Bodyshop trainers for a FREE bootcamp from 9am-10am! Following the bootcamp enjoy shopping with boutique Luxury Style Glam

BodyShOp’s newest trainer

We are very excited to welcome BODYSHOP’S NEW TRAINER Tierra Jones!! ❤️💪🏻


My name is Tierra and I am 29 years old. I have always been active playing sports, so managing my health was never an issue. Stress and depression took over my life and I turned to food. I disliked how I felt and what I seen in the mirror. I reached my heaviest weight of 227 lbs. Along came knee pain and shortness of breath, which pushed me to become healthier. I was too young to feel as miserable as I did. It was time for change! I got my weight down to 170 lbs! Since then I have put on muscle and love all my gains! As a certified personal trainer I hope to inspire self love through fitness.

Morning stretches

Below is a morning routine video that well help with low back and leg stiffness .

https://youtu.be/WqrCfvwBAwo

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Booty Building and Core Carving Workshop Starts Soon!!

We know how to Build Glutes!

Come join us January 8th -January 31st on Tuesdays and Thursdays for a Certified Coach led Workshop. Class starts at 6:30pm and runs till 7:30pm.

We will go over the fundamentals on building a round fuller booty as well as how to slim down your core. This of course involves nutritional guidance and lots of accountability. This is a group effort. You will meet like minded Women who will offer that team accountability as well. With our Proven Results we are Positive that you will see improvement.

This workshop is ONLY 99$ with 8 Spots available. Don’t miss out!

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