Coffee Talk 1.4

Sunday Coffee Talk 1.4

Quotes, Tips, Motivation, Workouts, and More

>So today I am very happy to update that I have finally been able to meet my new nephew Cooper James. The first time seeing him and holding him I simply sat in silence and amazement. What an exciting time… So the plans for this week are to hold Cooper, drink Peets coffee, and that’s about it……… Ok maybe not but that does sound pretty fun. 

Last night I was able to go workout with my older brother and his fiancé and we did an incredible 15 minute workout that I will share with you below. It was something very different than what I have been doing but I loved every second of it. I absolutely love trying new exercises and revisiting exercises I have not done in a while. I will be sure to share more unique workouts with you throughout the week.

Quotes for the Week: 

  • “Vision without action is a daydream. Action without vision is a nightmare.” -Japanese Proverb

In anything that you do in life, you need both vision and action. You must be able to see where you want to go then take action on that vision. Many people have the vision of getting in shape but don’t take action, and find they are in the same place for years at a time. Along those same lines, others take an immense amount of action but have no clue where they want to eventually end up.

So although you may be taking action, you must take the right action or you will end up staying where you are currently. Figure out your vision, obtain the right information and knowledge on how to get there, and take action!

  • “If you’re going through hell, keep going.” -Winston Churchill

No matter what you are going through, know that it will not last forever. As Winston Churchill suggests in this quote to “Keep going!” If you can push through the hard times, it will make the good times that much better. If you are just starting out trying to get back in shape, you may feel that you are going through hell. I encourage you to keep going because I can guarantee it will only get better.

If you just keep going and keep pushing, in no time you will be where you want to be.

  • “The pessimist sees the difficulty in every opportunity. The optimist sees the opportunity in every difficulty.” -Winston Churchill

All I can say is be the optimist. No matter how difficult something may seem, see everything as an opportunity. Life is too short to live filled with negativity. Challenge yourself this week to take on something new to move closer to your goals. Find the inspiration you need and get to it!

Workout for the Week:

Yesterdays workout consisted of two different circuits and took around 15 minutes to finish. Take a look:

Sled Pulls: 25 feet
Sled Push: 25 feet
Backward Bear Crawl: 25 feet
Rest while others are going

Repeat 5 times

To start, pull the sled towards you until it reaches your feet. Once the sled reaches you, drop the rope and push the sled back to where it started. Once you push it back, bear crawl backwards to your starting point. So one round would be: pull the sled towards you (25 feet), push the sled 25 feet, bear crawl backwards 25 feet. You will repeat this 5 total times. You rest while your partner is going.

Once completing the five rounds above, complete the circuit below. We completed this workout with three people (workout description below):

Power Wheel Hand Walk: Perform until partner on Bear Crawl Chain Pull is finished
Bear Crawl Chain Pull: Perform 8 pulls with each arm, 16 total (very first exercises on this video)
Heavy Rope Training: Perform until partner on Bear Crawl Chain Pull is finished
Rest when needed but keep it minimal

Repeat 3 times (one round is doing all three exercises)

Power Wheel Hand Walk: Attach the power wheel to your feet, balance on the wheel and walk forward on your hands. Be sure to keep your back straight and core tight throughout.
Bear Crawl Chain Pull: Bear crawl until you you make it just past the chain, then reach back and pull it forward. Bear crawl once again until you are in front of the chain again, reach back with the other hand and pull the chain forward. (Click HERE for video. See first exercise)
Heavy Rope Training: Check out this video for how to do the exercise. It is the first exercise on the video.

Circuit Description: Each partner starts at a different station. The partners on the Heavy Rope and Power Wheel will do the exercises until the person on the Bear Crawl Chain Pull is done with all 16 reps. Once they are finished, you move quickly to the next exercise. After each person has completed all three exercises, that is one full round. Complete three rounds!

This is an incredible workout and is very fun because you can push each other hard throughout. Plus it can be done in about 15 minutes!

Motivation for the Week: 

  • “Fantasizing about future happenings will never bring fulfillment because fantasy is unreality.” -Sarah Young 

We can all daydream about where we would like to be in the future, but unless you take action to make it happen you will never be fulfilled. We get fulfilled by accomplishing the things we want to accomplish. This means you must take action each day to make those fantasies a reality. If you want to see your abs, don’t just think about getting them, start taking action to get them.

If you would like to lose 25 pounds, start making it happen by eating better and working out a few times per week.

Stay Tuned…

I am very excited for the week ahead as I know I am going to be put through some very interesting and new workouts. I love changing up my routine and it will be a good break for my body as I have been focusing a lot on lifting heavy as of late. I am looking forward to more of the workouts like the one above. Plus, something I am looking forward to even more, me getting to hang out with my new nephew! Who wouldn’t want that?

Have a great week,


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