Boss Mindset Fitness

August training chronicles!
Doing what I love and loving what I do 🫶🏼

Your only limit is you.

Friday Workout From Home

Abs and Back

Warm Up-

:30 on :30 off 3x
Heel Tap Crunches
Low Plank
Supermans (hold :02 at the top)
High Plank
2x

Workout-

10 Sit Ups
10 S/A DB Row’s (each arm) (I used a 40 # DB)
3x

10 Leg Lifts
10 Reverse Fly’s (I used 8 # DB on first set then 10 # on last 2)
3x

Then a 12 Min AMRAP of

12 Single DB Bent Over Row (2 hands on single DB) (I used a 40 # DB)
12 Alt S/L V-Ups
12 Push ups (any way you want)
12 V-Sits

Score = Rounds + Reps on AMRAP
(Indicate what weights you used in your notes)

This whole workout + warm up took me 34 minutes. Abs were on 🔥

Need a routine to follow from home?
Short on time?
Want a structured program that doesn’t break the bank?

This is for you!

$45 a month , daily workouts from home accessible through an app.

Ask me how to sign up!

Abs and Shoulders from home

Tri-Set 1:
10 Sit Ups
10 Reverse Crunches from Floor or Bench
10 Lateral Raises
3x

Tri-Set 2:
30 Alt Plate or DB Russian Twists
10 Leg Lifts
10 Front Raises
3x

Tri-Set 3:
10 Side Bends (Single DB) (Each Side)
10 Sprinter Sit Ups
10 Ball Slams, 20 Rope Slams, or 10 DB Shoulder Presses (seated or standing)
3x

indicate what weights you used in your notes

I used
8 # DBs for front and lateral raises
15 # plate for Russian twists (can use a db as well)
35 # DB for side bends
20 # ball for ball slams

This whole workout, including warm up took me 33 mins.

-New workouts posted weekly (but a structured routine)
-Minimal equipment needed
-Video links provided for more uncommon exercises
-I will answer any questions you have

Missed the gym? This is a good way to still get a workout in from home.

You can get all of this for $45 through the app SugarWod.

Ask me how! ☺️

I’ll always keep it real with you guys.

I have spent over half my life obsessing over how I look. Maybe longer…. Which is really sad if you think about it.

After I had Bridgett I noticed a lot changes that I didn’t have before and still have 2.5 years later.

Even though I’m a few pounds lighter than I was before I had her, my body has physically changed. And I see it every day.

But lately, I have been trying to rewire my brain, and here’s what has helped me…

🤍 Catch the negative thought. Instead of letting it spiral, simply notice it. “I’m criticizing myself again”.

🤍 Ask yourself, “Would I say this to my daughter, my best friend, my clients or another mom?” If the answer is no, why is it okay to say it to yourself?

🤍 Replace the criticism with one thing you are grateful for. Maybe your legs carried you through a workout. Maybe your arms hold your child every day. Maybe your body simply got you through another day at work.

🤍 Remember that your body is the least interesting thing about you. Your kindness, the way you treat people, your work ethic, strength and health will always matter more than the size of your body.

🤍 Repeat it over and over, Your brain believes what you consistently tell it. If you have spent years criticizing yourself, it will take time to build a different thought process but it is possible.

I’m still working on this every single day. I don’t love every part of my body all the time and maybe I never will. But I can choose to respect it, appreciate it and thank it for carrying me through some of the most beautiful and difficult days of my life.

This doesn’t just apply to moms, anyone out there who’s ever struggled with these feelings!
Just remember,

Strong over perfect, every time. 🤍

I have never been one to hate on other women especially moms..
My thought process is…

Wear the shorts
Wear the makeup
Stay home
Work full time
Breastfeed
Use Formula
Co Sleep
Transition quick

As long as you’re a genuine person, you do you boo.

But after becoming a mom, I noticed women hating on other women turned into mom vs mom. The judgement is real. Online and in person.

Being a mom is so hard. We are all out here trying to do our best for our kids with the information we have.

But not everyone’s 24 hours look the same. Not everyone’s child has the same personality. Not everyone has the same help, finances, schedule or mental load.

The same thing applies to health and fitness.

Some moms can wake up at 5 am and work out
Some are surviving on broken sleep and doing what they can
Some have childcare
Some don’t
Some are focusing on just moving their body
Some are focusing on a finding themselves again

I think instead of judging each other, we could spend a little more time cheering each other on. This s**t is hard and I question whether I’m doing the right thing every day.

I’m coming here to say.. if you are a mom whos ever felt judged, defeated, overwhelmed or like you lost a piece of yourself, this is a safe space… because same.

Also if you’re a mom who needs help finding yourself again. You can start with something as simple as moving your body. One walk, one workout, one small step. Starting small can help light that fire and remind you just how strong you really are! 💪🏼

I’m here for the moms out there doing their best! 🫶🏼

Tabata Style Workout
:30 sec ON :30 sec REST
Repeat 5x

Donkey Kicks (right leg)
Donkey Kicks (left leg)
DBL DB Squats
Tall Step Ups (BW)
DBL DB RDL’s
Wall Sit

Add a band for an extra 🔥

30 mins —> Done ✅

Want access to more in home workouts like this?

$45 a month you can get structured in home workouts that range from 20-60 mins working all muscle groups and stimuluses with minimal equipment.

Message me for more information! 💪🏼

Sundae Funday!🍦🍭🏃‍♀️

Ran the Olathe Treat Trot 10k bright and early this morning! 🌦️

I got 1st in my age group!

I felt really good on this run and it made me realize how much I miss doing races. Always a fun time when you are running with friends 🏃‍♀️

Happy Sunday!

Another at home workout coming at you!

⏩️Equipment needed: Dumbbells⏪️

Boulder Shoulder EMOM
24 Minute EMOM (every minute on the minute)
Perform the work that’s listed for each minute then rest the remainder of that minute.

MIN 1: 12 Z Press (I used 20 # DBs)
MIN 2: :45 High Plank
MIN 3: 12 Push Press (I used 25 # DBs)
MIN 4: 10 Front to Lateral Raise (I used 8 # DBs)
MIN 5: :45 As many Single DB OH sit ups As Possible
(I used a 20 # DB)
MIN 6: Rest

4 Rounds Total

Talk about a shoulder burn out 🔥

I thought I went a little light at first but by the second round I knew I made the right choice 😆

This workout, along with many others are available on the SugarWod App! Most workouts can be done with just a set of DBs!

$45 a month to get access to these daily workouts!

Weather you’re short on time
Need some structure in your workout routine
Would love some at home workouts
A stay at home mom
Or want to start your fitness journey without breaking the bank

This is a great option for you!

Listen to the audio on slide 5 for a good laugh 😂

14 years later
Same person
Same personality
Same hair color

50 pounds lighter

-No shots
-No surgeries
-No medications

Just a desire to feel confident in my own body
Learning realistic ways to do so
Researching, listening, learning
Absorbing knowledge and applying it to my life

If you would have told me at 18, I would be where I am today. I wouldn’t have believed you.

Everyone is capable of change
And it’s never too late to start!! ❤️