Florencia Coltharp
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08/21/2017
Great post by one of my friend and trainer so I have to share! Let's start the week challenging ourselves to make it count and see the changes! Planning on working out 6 days of strength training with some plyometrics and cardio in between. I've cooked ground turkey π¦ and veggies for today and planning on making grilled chicken π and flank steak for Tuesday and Wednesday. Feeling pretty organize for the week, my planner is full but happy!!!!
Oh, Happy Week! What are some of your goals for this week? Fitness and Nutrition
08/16/2017
Have you tried this yet? Here is why I use them and take them with me in my purse!
-Features the immune-supporting properties of doTERRA On Guard Protective Blend*
-Take during a flight to help support your immune system*
-Keep in purse or car for a convenient immune booster*
-Give to teachers as a gift to help them during the cold winter seasons*
-Use to help give soothing relief to dry, scratchy throat
-Use during harsh weather conditions
-Use before giving a speech or teaching a class
-Share with your theater friends before going on stage
-Helps calm and soothe occasional dry, scratchy throat
08/16/2017
Have you tried this yet? Here is why I use them and take them with me in my purse!
-Features the immune-supporting properties of doTERRA On Guard Protective Blend*
-Take during a flight to help support your immune system*
-Keep in purse or car for a convenient immune booster*
-Give to teachers as a gift to help them during the cold winter seasons*
-Use to help give soothing relief to dry, scratchy throat
-Use during harsh weather conditions
-Use before giving a speech or teaching a class
-Share with your theater friends before going on stage
-Helps calm and soothe occasional dry, scratchy throat
08/14/2017
Found this lunch/dinner recipe on sparkpeople.com last week and we tried it at home. We absolutely loved it! I've been weighting my food for a while so I made the meatballs 4 oz each. They are super tasty and filling! Let me know if you try them this month!
This video is on fast speed and I am only showing 3 reps of each. This Friday I started with a quick shoulder workout followed by a 30 minute HITT cardio in the treadmill. Focusing on defining my arms a bit more. I have been doing shoulders three times per week. Here is my quick routine: single arm lateral raise holding opposite arm up. Superset with lateral should raise both arms. I did 5 sets of 15 reps. Single arm shoulder press holding opposite arm up. Superset shoulder press with both arms. I did 5 Set of 15 reps. Dumbbell/plate front shoulder raise. Superset bus π driver twist. I did 5 Set of 15 reps. That is all I could get in before my baby woke up. It felt good and my arms are still shaking!!!!
OMG!!!! This video made me laugh! It is sooo true! I know I have done and said several of the comments mentioned in this video in the past to my trainer. Leave a comment and share with me what you have said to your trainer/workout buddies that is hilarious.
Here is one I heard this AM from two clients:
Client A said: oh, sorry for jump roping near you
Client B said: no, please injure me so I can go home ππππππ My clients ROCK!
08/08/2017
5 Steps to Set Goals & Follow Through
If you can dream it, you can do it. Walt Disney
Lots of thinking and planning today. I like to think I can lead my dΕTERRA team and personal training clients to find success. Planning my life goals, fitness and dΕTERRA business for the rest of the year helps me to align my daily tasks accordingly to get to accomplish those big goals with small daily tasks. The biggest challenge is helping others to get their goals done. One of my goals is to help my doTerra builders become financially independent, find debt freedom and also help my personal training clients accomplish their health and fitness goals. Not too much, right? ππ
How to plan goals and execute successfully:
1- Set a realistic and measurable goal
2- Define your real why for this goal
3- Describe in writing how you are going to feel when this goal is accomplished. How is this success going to change your life?
4- Set at least 3 daily task that will help you accomplish your goal
5- Get it done
Allow me to share with you one of my biggest helpers in this thinking/planning process: inTune Focus Essential Oil. Why do I need it it?
It helps me enhance my senses and sustain focus, the InTune blend is perfect for staying on task when you are trying to study or concentrate.
Share with me some of your goals for the rest of the year and what helps you to stay on track!
08/07/2017
Monday is the new chance we get to do it all over again! It is always good to plan but keep in mind perfection doesn't exist. Just give your very best!!!! If anything happens shake it off and start all over again! Who is ready for this week? Leave a comment sharing what is your favorite workout regimen? (Cardio, weights, ripped, TRX, etc??)
Busy Sunday but needed at least a 30 minute workout. Does that sound familiar? Hubby watched Liam so I got the Sweat Shop, my garage, for myself! never disappoints! Workout is only 20 minutes included a fast/HIIT bike cardio follow by man makers that workout your entire body. I know I am going to have a crazy busy week and starting Sunday with this type of workout motivates me to push harder through the week. So ladies, get out there and get it done!
04/17/2017
Monday legs! LOVE strong and fit legs. Summer is just around the corner. We have enough time to get those legs in shape for shorts, dresses and bathing suit.
04/12/2017
Oh Wednesday!!!! Keep going, we are almost there! I invite you to try this 20 minute HIIT cardio after your weight-training today! I am on a personal plan of 3 -30 minutes HIIT cardio workouts per week plus 2-45 minutes steady cardio as well! My coach rocks!
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