Squat & Hydrate 

"What lies behind you and what lies in front of you, 
pales in comparison to what lies inside of you"
~Ralph Waldo Emerson

Happy Wednesday!

TOE SQUATS

Take your thigh and calf burn to a different level.

Try this variation to mix it up. 

Bum as low as you can go & squeeze 

your "bootay" at the top.

3 x 15

"Some people dream of success...while others wake up

 and work hard at it."

~ Dwayne "The Rock" Johnson

Goals

Goals Goals

Goals Goals Goals

Goals Goals

Goals

We all have them.  We all think about them.  We all want to accomplish them.

So what is the hold up?......hmmmm...

COMFORT ZONE.

GET OUT OF THE RUT.... MOVE INTO THE UNCOMFORTABLE...

THAT IS WHERE AMAZING THINGS HAPPEN!

Nothing GREAT was accomplished inside your COMFORT ZONE!

Push yourself, work hard & Don't be AFRAID!

What waits outside the BOX is so much 

better than your FEAR. 

Just try it and you will see!

Set your 

GOAL

&

Smash It!

You will be glad you did!

Check steps off as you accomplish them.

Get it! Get it!

Work Hard, Dream BIG

Diesel Training!

Happy Monday Diesel Clients!

Make sure you are hydrating!

Is all this rain keeping you from 

getting your workout in?
Skip the Gym & Make use of 

your own home!
It's easier than you think!

http://youtu.be/xPU8OAjjS4k

Try the following in home HIIT!

3 Rounds

15/15 Butt Kicks
10 Squats

20 Jacks

10 Push-ups

20 Second Plank

15 Punisher Squats

10/10 Russian Twists

10 Frog Jumps (yep those you did on the playground)

10 Dips (Chair, Stairs, Table)

10/10 High Knees

15 Plank Jacks

10 Wall Tap Jumps

25 Jacks

20 Second Plank

10 Tricep Push-ups

Here We Go:

Get Yours!!!!

No Excuses, Diesel Strong! 

"It's our trials that cut our facets and our triumphs that polish them.  Without both we could not shine as bright."
~Margaret Mullarkey Mayer, aspiring yoga teacher & being of love & light
Boston, MA   (Words of Enlightenment)

"Live impeccably, love magnanimously and be who you are."
~Karen Leitner
Mt. Shasta, CA

Water Water Water Water Water
I can't stress enough the importance of WATER to maintain a healthy body!  

Just Can't Get Enough

http://youtu.be/OrTyD7rjBpw

Why drink water?  Approximately 60% of our body is composed of water.  Without the proper amount of water our body functions can not perform to their capacity.  Have you experienced thirst?  By the time this sensation sets in the body is already dehydrated to some degree.  Water is the most overlooked ingredient to a healthy body and healthy mind.  

Hydrate, Hydrate, Hydrate
10 Reasons to Hydrate
1.  Increases Energy & Fights Fatigue-the majority of your brain is composed of water.  Drinking water helps maintain focus and alertness.  Energy levels are boosted.
2.  Promotes Weight Loss-helps remove fat byproducts, reduces appetite and boosts metabolism.
3.  Flushes Bacteria/Toxins- Rids the body of waste through urination and sweat.  The digestive system needs water to function and without proper hydration the body collects bacteria and toxins causing a variety of health issues.
4.  The Glow-Our skin is the largest organ of the body.  With proper hydration our complexion appears moist, smooth and displays a fresh glowing appearance. 
5.  Promotes Regularity-water aids in digestion and prevents constipation.
6.  Boosts Immune System-Hydration helps fight and reduce chances of flu, forms of cancer and other ailments such as heart attacks.  Water is important for all bodily functions. 
7.  Reduce Headaches-the majority of headaches/migraines are a result of dehydration!  
8.  Reduces Joint Pain, Sprains & Cramps-Proper hydration keeps joints lubricated and maintains the elasticity of muscles to reduce the risk of joint pain.  Glucosamine  helps reduce joint pain by aiding cartilage in absorbing water.
9.  Mood Enhancer-Dehydration causes stress on the body and makes one grumpy and confused.  Drink more water to keep the body functioning and moving.  Happy Body = a Happy Mind!
10.  $AVE MONEY$$$-Water is FREE!  Even bottled water costs less than the sugary soft drinks, energy drinks and juices!  

Drink Water Be Happy!  Until next time....

"The universe opens a path, the rest is up to you..."
~Michele Schroeder
Austin, TX
4 Nights & 4 Meals

Monday

Grilled Chicken Spinach Salad 

Marinate Chicken Breast in:

 1/4 cup Lemon Juice,  teaspoon Minced Garlic or 2 cloves fresh garlic and 1/4 cupCoconut Oil.

Add 2 boiled eggs, spinach and dressing.

Dressing (1 tbsp white balsamic vinegar, 2 tbsp olive oil,
1 teaspoon honey and a pinch of sea salt)

Tuesday
Grilled Chicken Jalapeno Kabobs
and Grilled Peach & Goat Cheese Salad

Salad
Toss the following with dressing:

 8 cups mixed salad greens, washed and ready to use

2 yellow peaches, slightly firm

1/4 cup toasted hazelnuts, almonds or pecans (roughly chopped)

2 ounces goat cheese (fresh if available)

Dressing (1 tbsp white balsamic vinegar, 2 tbsp olive oil,

 1 teaspoon honey and a pinch of sea salt)

Kabob recipe link:

http://www.adashofsanity.com/2014/05/jalapeno-lime-grilled-chicken-kabobs-summer-kabobs/?utm_source=rss&utm_medium=rss&utm_campaign=jalapeno-lime-grilled-chicken-kabobs-summer-kabobs

2lbs Chicken Tenders

3 limes 

2 jalapenos 

1/4 to 1/2 cup lime juice (or lemon)

¼ teaspoon garlic powder

1 teaspoon sea salt 

White pepper to taste 

¼ cup canola or vegetable oil 

1 bunch fresh cilantro 

Wednesday

Flank, Skirt or Flat Iron Steak

Grill to taste.

Season with Garlic, Pepper, Red Pepper Flakes and a pinch of sea salt

Chimichurri otional.

Serve with grilled or steamed veggies and a sweet potato!

Thursday

Garlic Cilantro Salmon & Black Rice

2 tablespoons oil

1 lime, juice and zest

2 tablespoons cilantro, coarsely chopped

1/2 jalapeno, coarsely chopped (optional)

1 clove garlic, coarsely chopped

salt and pepper to taste

2 pound salmon fillet

Puree the oil, lime, juice and zest, cilantro, jalapeno and garlic in a food processor until smooth.Place the salmon on foil on a baking sheet, pat dry, season with salt and pepper, spread on the cilantro and lime mixture and bake in a preheated 400F oven (or grill) until just cooked.

Add Black Rice and Veggies!

A Week at a Glance

Set a Goal & Crush It!

Monday (Beast Mode)

10 Pop Squats + 400M Run
10 Pop Squats + 10 Push ups + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 400 M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 10 Dips + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks + 20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 10 Tricep Push ups + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks +20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 10 Tricep Push ups + 20 Russian Twists + 400M Run

10 Pop Squats + 10 Push ups + 10 Burpee Jacks +20 Climbers + 10 Windmills + 10 Dips + 20 Flutters + 10 Tricep Push ups + 20 Russian Twists + 10 Tuck Jumps +  400M Run

Tuesday

60 Minute Spin Class

Dumbbell Deadlift 3x10
DB Str. Leg Deadlift 3 x10

Good Mornings 3 x 15

Pulse Low Squats 3 x 10

Reverse Hypers 3 x 10

Glute Barbell Raises 3 x 10

Single Leg Glute Raises 3 x 10 each leg

Dumbbell Push backs 3 x10

Cable Pull through 3 x 10

Standing Hamstring Curls 3x15

PM Cardio
8- 400M Runs

Wednesday

High Single Arm Cable Curls 5 x8

Rope Press Downs 5 x 8

Dumbbell Hammer Curls 3 x15
Dips 3 x 15
Straight Bar Curls 3 x 12
Close Grip Bench 3 x 12
Seated Heavy DB Curls 3 x 8

Overhead Rope Extensions 3 x 12

Mountain Climbers 3 x20 each side
Plank 30 sec x 3
Plank to Pike 3 x 10

Plank Side to Side Jumps 3 x 10 each side

Hip thrusts 3 x 10

Roll ups 3 x 10

In & Outs 3 x15

3 Mile Run

Thursday

Super Set Each Group

Bench Press 4 x 8
Lat Pull Downs Wide 4 x 8

Incline DB Chest Press 3 x 12

Close Grip Lat Pull Downs 3 x 12

Incline DB Flyes 3 x 12

Incline DB 60' Row 3 x 10

Tricep Push ups 3 x 15

Rhomboid Presses 3 x 15

Push ups 3 x 15-20

High Pull Row 3 x 10

Mountain Climbers 15/15 x 3

Plank 30 seconds x 3

Plank Cheek 2 Cheek 10/10 x 3
Plank Jacks 15 x 3

Hipthrusts 10 x 3

Roll ups 10 x 3

In & Outs 10 x 3

Cardio 

1/2 Mile warm-up

Dynamic warm -up
A-skips, B-Skips, High Knees, Butt Kicks, Fast Leg R &L

10 - 250m Runs @ 75%

Friday

 AM Cardio

20 Minute Run

~

20 Pop Squats

20 Sumo Squats

10 Bench Jumps

10 Full Burpees

40 Cross Climbers

30 Sec Plank

Repeat 3 times

Afternoon Workout
400M run
Overhead Presses 4 x 6-8
Leaning Lateral DB Raises 4 x 10

Plank to Pike 4 x 10

400M Run

Reverse DB Flye 3 x 12

Front DB Raises 3x12 SS with Arnold Presses 3 x 15

30 sec Plank

400M Run

5 x 15 DB Lateral Raises

3 x 8 DB Shrugs

30 Sec Moving Plank

400M Run

4 x 15 Stability Ball Crunch

4 x 10/10 Russian # Twist

4 x 10  In & Outs with hipthrust

Saturday

1-2 Rounds
Squat DB Deadlift  x 10

DB Split Squat Right  x 10

DB Split Squat Left  x 10

Burpee Tuck Jump x 10

Side Lunge Lift Right x 10

Side Lunge Lift Left x 10

Squat Lunge Back Twists x 10

BB Hang Clean Push Press Front Squat  Press Back Squat Press x 10

BB Curtsy Lunge Right Kick x 10

BB Curtsy Lunge Left  Kick x 10

DB Deadlift x 15

BB Hang Clean Push Press Front Squat  Press Back Squat Press x 10

Warrior Deadlift x 10

Warrior Deadlift x 10

Squat & Arm Press/Left Lift  x 10

Bicep Full Curls 10 x 3

Tricep Push ups 10 x 3

45' Out Curls 10 x 3

Dips 15 x 3

Palms Up Curls 10 x 3

Overhead DB Tricep Extensions 10 x 3

Knee Stop Concentration Curls 10 x 3

Skull Crushers 10 x 3

Hammer Curls 15 x 3

Tricep Cable Kickbacks 15 x 3

Sunday = Active Rest Day & Food Prep!!!

Work Hard, Dream Big

Diesel Training