Coffee Talk 10.0

Sunday Coffee Talk 10.0

Quotes, Tips, Motivation, Workouts, and More

Lots of travel this weekend so our Sunday Coffee Talk is coming to you from Grand Rapids, Michigan. This is such a beautiful place with tons to do outdoors. I am excited to get to explore a little more and I know I will be coming back in the future.

It is always a good time to get away for a bit but it also makes it tougher to stick to your regular eating and workout plan. Health and fitness are all about balance so if you get thrown off for a few days you should not stress about it.

Traveling simply requires more planning and flexibility to get your workouts in and requires you to make a little better choices on your diet as everything isn’t laid out for you as it would be at home. That said, I am blessed to be attending this wedding “in the woods” (this is the description people keep using when telling me about the venue). Should be a good time!

Alright on to the coming week…

Quotes for the Week: 

  • “If you don’t do what’s best for your body, you’re the one who comes up on the short end.” Julius Erving

Taking care of your body must always be a top priority. No matter where you are in your health and fitness journey, you can always be getting better health-wise by making better choices on what you eat, the workouts you engage in, and by simply moving more.

Start today on making those choices, and in no time your health will be better than ever and will continue that way…

  • “Our health always seems much more valuable after we lose it.” Unknown

Far too many times we take our health for granted and it is not until we lose it that we realize exactly what we had. If you have great health, cherish it and work on keeping it that way for life. If you feel you have “lost your health” know that you certainly have not.

Yes, you will have a little more work to do but you can and will take back your health. Make that choice today to value your health and get it back to where it is supposed to be. Then keep it there…

  • “Take care of your body. It’s the only place you have to live.” Jim Rohn 

Last night I was talking to a man in his 50’s at the rehearsal dinner for the wedding and he mentioned something to me about a retirement book he just read. He said it asked the question: “Where would you like to live when you retire?”

As he started thinking about all the places he would enjoy living, he read the next line that said something like this: “it doesn’t matter where you want to live because your only true option of where you are going to live is in your own body.”

It doesn’t matter if you are living in California or Florida or on a beach in Hawaii, your body is going to follow you wherever you go so you better start taking care of that first so you can actually enjoy those places.

Later that night I was talking with another gentleman who was telling me about his 91-year-old mother and her twin sister. He said they are the most vibrant people he knows and that they are constantly doing different activities. They still volunteer, take road trips, hit up happy hour on Friday night, play bridge, and just enjoy life.

I don’t know about you but that is how I want to be when I am 90 and beyond!

Workout for the Week:

I will be doing sprints six days this week and would like to share with you the workout I will be doing. I call it ladder sprints and it looks something like this:

Sprint 30 yards
Walk back
Sprint 40 yards
Walk back
Sprint 50 yards
Walk back
Sprint 60 yards
Walk back
Sprint 70 yards

Repeat 2-3 times

Your rest period is only when you are walking back to the starting point. You will do a total of 10-15 total sprints. Beginners may want to cut this down to one round to start. I will be performing three days of 2 rounds (10 total sprints) and 3 days of 3 rounds (15 total sprints).

Motivation for the Week:

  • “If you always put limits on everything you do, physical or anything else; it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.” Bruce Lee

We will all hit a plateau at some point but that plateau is something we should be working for. If you don’t hit plateaus that means you are not working hard and you are putting limits on what you are doing.

My goal for the next few months is to really push past the plateaus I have hit in the weight room. As Bruce Lee says, “you must go beyond them.” Make it a priority this week to push past something that you have been stuck on (whether in fitness or in life). Once you get past it, move on to something else. Always be getting better, never settle.

Stay Tuned…

My book that will be published on Amazon is almost ready to go! Keep an eye out this week for that to happen. It is packed with tons of information and I cannot wait to share it with you! Lots to look forward to this week. Time to get ready for the wedding “in the woods.”

Have a great day!

Questions or Comments?
I would love to hear your feedback below!

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