Sunday Coffee Talk 1.5
Quotes, Tips, Motivation, Workouts, and More
To say this past week has been incredible would be an understatement. From playing tennis, going to the beach, seeing family and friends (and my new nephew!), and being surprised by my best friend coming to town… I am thankful for every single part of it. After an incredible week with family and friends, my wife surprised me by flying in my best friend for the weekend. It had been over a year since I had seen him, and when I answered the door I flipped out (another understatement).
Thinking back to my previous post on how to get more energy, you can certainly add to the list: “get surprised.” Once I saw my friend Brian at the door, my energy was at an all time high for the entire time he was here. From playing two and a half hours of tennis, to a few hours of ping pong, to spending hours at the beach… The entire weekend was an absolute blast.
As I transition into the week ahead, I am ready to continue getting better at all that I am trying to do and encourage you to do the same. This week is going to be great, so believe that it will be!
Quotes for the Week:
- “The difference between stumbling blocks and stepping stones is how you use them.” – Unknown
Everything that happens in your life is all about how you respond. You can see each experience as a stepping stone or a road block, and I hope you choose the former. No matter how difficult your situation, know that it can and will improve.
- “If you don’t like something change it; if you can’t change it, change the way you think about it.” – Mary Engelbreit
Mindset is so huge in anything that you do. If you are not enjoying your workouts, it may be because of the way you approach them. If you find all unhealthy foods unsatisfying, try changing your mindset to thinking they taste incredible. Your brain and mind can work wonders, so start challenging it!
- “A problem is a chance for you to do your best.” – Duke Ellington
No matter where you are at in your fitness journey, you can always find an opportunity to do your best. Being in California, I was able to get a workout in with my good friend Levi, who when he works out has an award called “The Belt.” Each day in the weight room, someone is going to take home “The Belt.” What this does, is challenges you to work hard and get after it. It is not about who can lift the most, but about who is the most focused, doing their best, and bringing their all.
Bottom line: Always be challenging yourself to get better!
Workout for the Week:
Here is a quick circuit I did at home the other day that took me around 20 minutes to complete:
Kettlebell Swings: 20 reps
Bodyweight Squats: 20 reps
Push-Ups: 20 reps
Deadlifts: 15 reps
Repeat 4 times. Rest 30 seconds between full rounds.
Once you are finished, rest for one minute and move to the next circuit:
Lunges: 20 reps (10 reps each leg)
Push-Ups: 20 reps
Double Jumps: 25 reps
Rest when needed but keep it minimal
Repeat 3 times (one round is doing all three exercises)
Once you are finished, rest for one minute and move the the next circuit:
Ab Roll Out: 15 reps
Double Jumps: 20 reps
Repeat 3 times
Keep track of the time it took to finish the entire circuit. Then the next time you do it, try to beat your time!
Motivation for the Week:
- “The hardest struggle of all is to be something different from what the average man is.” – Charles M Schwab
It is simple to be average. But who wants to be average? This week I am really going to challenge myself to step out of my comfort zone and try some new things that will further my fitness, health, mind, and life. Sit down today and figure out where you need to improve and make those adjustments.
Never settle for average, always be pushing for more!
I have been a little MIA this past week and for good reason. I have been able to spend tons of quality time with family and friends (and my new nephew), and have loved every second of it. It has been an absolute blast and the refresher that I needed. This coming week is going to be busy as I am going to be back on the grind and bringing you some great content. Keep an eye out for that, as well as some pictures from this past week.
Getting better this week,
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