Daily Motivation

The life you live is your story.  What's done is done.
Where it goes from here is totally up to you.  Write your own ending!

Boot Camp tomorrow! plus eating schedule.

Boot Camp Wednesday night at 7:30 PM
Breakfast before 11:30 AM, lunch by 3:00 PM, and a small carb meal at 5:00 PM.

Before class drink lots of water.

Eat right, work hard.

Q The Trainer

Workout tip

Jogging in place elevates your core and also warms up other muscles.


Q The Trainer

Daily Motivation

Never forget, every failure is a brick in the castle of success.

Never stop working hard on reaching your goals in life and in the gym.

KEEP PUSHING!

Q The Trainer

Sunday workout

Abs knees to chest~4 sets of 20
Seated barbell press~4 sets of 15
Bench db flys~3sets of 15
50 jumping jacks
Db jump lunges 3 sets of 14
Barbell front raises 4 sets of 15
Lying leg curls 3 sets of 25

Daily Motivation

Water is calorie free and it boosts satiety!

So you if you feel the needs to eat party foods, have a glass of water.

BONUS
Women who slept less that 7 hours a night gained more weight over time.

Q The Trainer

Boot Camp update

Boot campers, if it rains the entire class will be inside.
With that being said, drink and bring lots of water.
A heated room causes cramps without water.

Q The Trainer

Daily Motivation

Good morning healthy family!

Smile and work hard today.
Please drink plenty of water and stay away from junk and friend foods.
No fruit or bread today.

Q The Trainer

Boot Camp reminder and tomorrow's food challenge

Boot Camp - Tomorrow (Wednesday, 6/22) 7:30 PM

Tomorrow will be determined by what you eat and hard work

No work = No changes

Push yourself

Tomorrow - No bread or fruits

Only veggies and baked meat

Q The Trainer

Daily Motivation

Good morning family
Remember, it is sometimes me, but always you.
I can show and tell you but you must do the eating and working out part.
Hard but smart.

Sunday workout

Jump rope 200
3 sets of 25 leg extensions
3 sets of 12 barbell front presses
60 sit ups
3 sets of 25 side crunches
3 sets of 30 leg presses at 100 pounds
3 sets of 15 pushups  
2 sets of 20 body dips
18 minute run


Q The Trainer

Reminder and Promise

Weight Training Boot Camp tomorrow at 1:30.
Meet me up stairs at 1:25. 
I am starting right at 1:30.
I promise a good workout tomorrow.


Q The Trainer

Daily Motivation

Good morning!

Let's get it!

My words for today are simple; If you're upset with how your body looks my suggestion is simply eat right and work harder.

Q.P.T.

Daily Motivation

When you don't care what you eat or about working out, you will look like anything.  
And when you don't stand for something, you will fall for anything.  
~Q.P.T.