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026 – Workout Episode – 30x30x3 Lower Body Workout

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Welcome to workout #2 in my latest 30x30x3 workout series! Today is all about the base, ’bout the base, no treble. Yup, you got it! We’re firing up those glutes and hammies and targeting your lower body in this 12-minute lower body workout! Woop! 

4 blocks of exercises. 2 exercises per block. 30 seconds per exercise, repeated 3 times. Sounds fun, doesn’t it?!

Grab your headphones, your weights, your water bottle and your phone and let’s get this party started! 

If you prefer to download the podcast, you can do so from iTunes or Stitcher Radio! Woop! 

Be sure that you’ve watched the How-To Video so you know what exercises are included in this workout! Otherwise you’re going to get going and then have to stop and watch the video in the middle of the workout and that would be dreeeeeeeadful. Not really, but…you know. It would be kind of annoying. 

Want a pretty graphic with the exercises (and my face) listed for you? No problemo. Just CLICK HERE and you’ll see the graphic. Save as a .jpg and print! BAM! Bob’s your uncle. 

Alright, party people. Let’s get sweaty! Off you go! 

*NEW Workout Series – 30x30x3 – Upper Body Workout

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Welcome to my newest workout series called the “30x30x3 Workout”. Today’s workout is brought to you by the letter “B”. For BURN. Cuz your arms are gonna burn so good after this quick 12-minute upper body workout. 

The 30x30x3 series will include 5 different workouts: Upper body, lower body, cardio, core and box. Once all 5 workouts have been released you can string them all together for a “fun” little 60-minute full-body workout. OR…can you just hammer out one or two and still get a great way to get a quick workout in. 

Woop! 

The Workout:

Each workout is comprised of 4 “blocks” of work. 
Each block has 2 exercises per block.
Complete exercise #1 for 30 seconds, then complete exercise #2 for 30 seconds.
Repeat 3 times with no breaks for a total of 3 minutes of straight work.
Rest for 30 seconds then move on to the next block.
Complete all 4 blocks. 

Need me to coach you through the workout? NO PROBLEM. You can find all my workouts via podcast on iTunes and Stitcher Radio

You can also easily find this episode on my blog by CLICKING HERE. 

Before you start your workout, be sure to watch the How-To Video on our YouTube channel! 

There you have it…the workout in graphic, in video and on podcast! Woop! Woop! 

Now…GET TO WORK! And please do let me know how it goes! I LOVE hearing from you!

Off you go! 

025 – Workout Episode – 30x30x3 Upper Body Workout

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Podcast: Play in new window | Download

Welcome to my newest series of workouts called the 30x30x3 Workouts! Y’all seem to love when I do a series that you can string together, so that’s what the next 5 episodes are all about. This episode is all about your upper body.

I’ve put together 4 blocks of exercises, each block includes two exercises that you’ll do for 30 seconds each, repeat 3 times, no breaks, for a total of 3 minutes per block. Move on to the next block after a 30-second break.

Coming up in the series is a lower body, cardio, core and box 30x30x3 workout. Once you have all five workouts, you’ll have a full-body 60-minute workout! BOOM!

But for today…here’s you’re 12-minute upper body 30x30x3 workout! 

So, grab your headphones, your phone, your weights and your water bottle and join me as I coach you through my latest workout series! 

As always, a massive thank you to steadmixes.com, who permit me to use their music in my podcast! 

Before you start, head over to the Hot Mama YouTube channel and watch THIS VIDEO to make sure you know the moves I’ve included in this workout!

And, if you’re a visual person, head over to THIS BLOG POST and print off the graphic available for you. 

Be sure to subscribe to my podcast on iTunes! 

Have a great time! Let me know how it goes! Off you go! 

 

Lindsay Gee Rant – Shut Your Face & Do The Work!

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Sigh. Sigh. Sigh. Sigh. Sigh. Siiiiiiiiiiiigh.

Alright…here we go…

No. You’re not going to get fit if you don’t get physically active.

No. You’re not going to get healthy if you keep putting shitty food in your mouth.

No. You’re not going to love your body if you don’t do the work, both inside and out. 

No. That fad diet isn’t, actually, going to work out for you in the long run.

No. Your whining about how hard it is doesn’t actually make it any easier.

No. Your excuses don’t actually get the workout done.

No. You can’t put 50% in and get 100% out. 

No. You won’t see improvements if you workout “every now and then”.

No. I can’t do the work for you.

No. You truly cannot spot reduce.

No. I can’t want this more than you do.

No. Cheating on your workout won’t get you the results you want….I saw you do only 15 reps when I told you 20.

No. Just because it’s made from coconut oil doesn’t mean you can eat all of it (put the fudge down).

No. The calories do count even if you just worked out.

No. Your metabolism won’t be the same as it was 20 years ago but that doesn’t mean you give up.

No. Slowly pedaling on the incumbent bike while you flip through the pages in “Fitness Magazine” will not get you the results you’re after.

No. It doesn’t matter what you wear when you workout. Look cute, look like shit…it doesn’t matter…just wear something you’re comfortable in.

No. No one cares what you look like when you workout. Just do it. 

Yes. You do have to sweat.

Yes. You do have to put the work in.

Yes. You do need to push yourself.

Yes. Your fitness is important.

Yes. Salad is good for you. Stop your bitching.

Yes. Quinoa is ALSO good for you. Shut up and eat it.

Yes. You can change your metabolism. If you do the work. So shut it and do the work.

Yes. The calories do count even if you sneak it and no one sees you shove it in your gob. 

Yes. Your head will explode if you bitch too much (fact, not fiction).

Yes. It does add up. So take the stairs, play tag, go for a walk.

Yes. You’re going to feel like a sausage in your jeans if you eat a steady stream of chocolate and drink wine like it’s water (sad, but true).

Yes. Water is good for you. Shut it and drink it.

Yes. Sleep is important for health. Close your eyes and go to sleep.

Yes. You can treat yourself. Every now and then. Not every hour (or even every other hour…nice try).

Yes. Your time is important. So is the health of your body, mind and soul.

Yes. Excuses annoy the heck out of me because there’s no excuse to not move and honour your body. You are important.

Yes. Managing it all is hard and tricky and I know you’re busy and it’s hot or it’s cold or you didn’t eat enough or your ate too much and you’re burping tacos or you didn’t drink enough water or you’re wearing the wrong underwear or you forgot your deodorant or you locked your keys in your father-in-law’s car or you need to vacuum, dust, clean toilets, organize closets…or you juuuust dooon’t waaannaaaa . Do it, anyway.

Yes. You need to shut your face and do the work. 

M’kay. Rant over. For now.

Thanks.

Sincerely,
Lindsay 

ps. I’m here if you need me…seriously. I’d do anything (except listen to excuses) for you. 

 

7-Day Fitness Challenge – You in?!

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Oh…it’s back! And YOU are going to love this round’s 5-Minute Flicker! 

The question is: ARE YOU IN?!

Here’s the challenge:

7 days. 5 minutes each morning. All the fun. Commit to it, Mamas…COM-MIT! 

Easy peasy!

You’re going to get up every morning and before you do ANYTHING (after you’ve ensured your kiddos are okay), you’re going to rock this 5-minute metabolic. No coffee. No teeth brushing. No nothing…well…you may want to strap on a bra…or not…who am I to judge? 

5 minutes. That’s it! You’re going to start your day with this 5-minute boost every day for 7 DAYS. 

Why? Because, not only is this a great way to get your metabolism going in the morning, we’ve also noticed that if you start your day with as little as 5-minutes of exercise, your physical activity levels and your mood improve throughout the day! Yup. 

Exercise is medicine.

So…give it a whirl!

Lots of choices to get this done: You can simply watch the video below and follow along with our Westshore Hot Mamas or you can listen to the workout via podcast by clicking HERE or by going to iTunes and downloading the podcast HERE.

 

Fun?! Super fun?! You gonna commit?! OH YES YOU ARE!

Head on over to the Hot Mama HQ Facebook Group and let me know! You KNOW I’ll have a prize to give away at the end of the challenge! 

And hey…if you’re also doing our Pushup Challenge…this is a really great addition! Trust me. Just. Trust. Me.

Good luck! Off you go!!