LOWER ABS & OBLIQUE SERIES

with

FullSizeRender-4.jpeg

Personal Trainer

RAQUEL GAY

Raquel has been a NASM personal trainer in San Diego for 4 years and earned her kinesiology degree as a fitness specialist from San Diego State University. Her goal is to impact everyone she meets to live a healthier lifestyle and develop healthy habits.

 

 "I absolutely love these 3 core exercises. They are some of my favorites to do with my clients!"

All you need for this workout is a yoga mat and weights of your choice (dumbbells, kettlebell, water bottle, etc)

WORKOUT VIDEO:

SAFETY TIPS:

Take BREAKS when necessary. Yes, we want you to challenge yourself, but WE ALSO WANT YOU TO BE SAFE. Safety is ALWAYS the number 1 priority.

 

Listen to the safety cues carefully.

MODIFICATIONS are offered throughout the workout. Take them as you see best fits your needs.

70,000

You have about 70,000 thoughts a day.

Crazy, right?

Then how important do you THINK it is to monitor the positivity of your thoughts and to organize them?

 

"In a recent study conducted at the National Institute on Aging, it was found that allowing your mind to be disorganized doesn’t just feel bad, it’s also actually bad for you. A disorganized mind leads to high stress, chronic negativity, and impulsivity. These states stifle productivity and contribute to a slew of health problems, including weight gain, heart disease, sleep problems, and migraine headaches."

"Edward Hallowell, a therapist who helps people deal with disorganized minds, describes what happens when someone falls victim to his myriad of invasive thoughts: 'He makes impulsive judgments, angrily rushing to bring closure. He is robbed of his flexibility, his sense of humor, and his ability to deal with the unknown. He forgets the big picture and the goals and values he stands for. He loses his creativity and his ability to change plans.'"

The solution: ORGANIZE YOUR THOUGHTS.

How to organize your thoughts:

1. Pick a specific task to get done and spend all your energy and focus on it. The challenge of 'getting it done' will increase your chances of finding your flow.

2. Recognize your emotions, even label them. "If you try to stifle your emotions and tackle your work without addressing them, they will slowly eat away at you and impair your focus."

3. It takes 5 to 20 minutes for the average person to focus.  Pick that task and hang in there.  Make it thru those first few minutes of potential distractions, and that challenge will lead to motivation, will get you in a flow, and most likely help you get that chosen task done!

4. Take Breaks!! This is an important one. "Research has shown that the most productive work cycle tends to be fifty-two minutes of uninterrupted work, followed by seventeen-minute breaks." We are not suggesting you be THIS structured. We are just suggesting you remember the power of taking breaks. 

5. After that break, you gotta shift gears. It may take you going back (Steps 1-3). Remember the task you picked, recognize what you're feeling, push through the first few minutes of potential distractions.

But the important thing is to get back to your flow.

When we get things done we feel good. Our lives get more organized, we just feel better! My husband encourages me to make a list of what I need to get done, but to prioritize the 3 things on that list. I start with number one and I stay on it until it's competed. I found I get A LOT more done when I focus on one thing at a time rather than multitasking.

70,000 Thoughts. Take some time to organize!

From the article "You have 70,000 thoughts a day. This is how to organize them for maximum productivity" by Travis Bradberry

CHEW   S  L  O  W  L  Y   &   MINDFULLY

 

Here are my 2 favorite advice that I have received when it comes to slowing down when eating:

1- I was encouraged to Wine Taste My Food. This helps me mindfully taste and (keyword) ENJOY my meal. I try to enjoy the way the food looks, the wait smells, the texture and all its flavor.

2- If eating with group, I pick out the slowest eater in the group and I match their speed. I notice how they chew slowly, visually enjoy their food, put they forks down and enjoy conversation, etc. 

 

I eat fast. I feel like I’m always on-the-go, so before I know it I’m already done with my food.  I know when I’m in a rush, I just stuff the food down my throat so I can get on the road. Heck, sometimes I’m on the road eating. I am daily doing my best now to stop this habit. There’s plenty of time in one day, I just need to get better with my time management, priorities, and boundaries.

 

“… slowing down will help your brain and gastrointestinal tract coordinate their activities. It will help you feel more in control of choosing what and how much to eat.

Plus, since the signals are getting through properly, you’ll often feel satisfied with less food.”

Remember when you were a kid and your parents told you to finish your food before leaving the table? Well, they meant well. They were trying to teach us not to waste and maybe trying to ensure we were getting enough nutrients. But what they don’t know is that they ALSO taught us to stop listening to our bodies, and our bodies are the ones who truly know when they have received all the nutrients they need.

 

When you slow down, your improve digestion, you get fuller faster, and you get fuller faster on smaller portions without even trying! You learn to listen to your body again,.

 

  Challenge of the day:  

 

Decide what you’re going to eat.

For every meal, set a 20 minute timer

Can you gift your body 20 minutes every meal to sit and wine taste the food you have in front of you?**

 

**This might be a little crazy for you, but this is why it’s perfect! After all, this is a challenge,!

 

A timer? YES, why not? 

 

This will be a fantastic tool to help you gage just how much you rush or take your time with your meals.

 

 

Adapted from the articles:

Eating too much? You can blame your brain.“ By Brian St. Pierre, M.S., RD, CSCS

"All about eating slowly" by Brian St. Pierre, M.S., RD, CSCS

RAQUEL'S
Fabletics Outfit

CONGRATULATIONS

on completing today's challenge!

We are so happy to be committed to this healthy-living and body-honoring challenge with you! We'll see you tomorrow!

  • Instagram
  • YouTube
  • Facebook
  • TikTok

TRAIN. TRANSFORM. TRIUMPH.

TRAIN. TRANSFORM. TRIUMPH.
JOIN US AND RECEIVE YOUR WELCOME FREEBIES!