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Below is the Goldie Primer Workout in the Goldie Workout series! This is a great cardio workout if your pregnant, just starting off, or over the age of 50. Please first consult with your Dr. first before starting any workout program. The workout is 10 moves, 1 minute each, with a short rest in between. Repeat the circuit twice. If you need a longer rest in between, then take it. If you can only do the move for 30-45 seconds, then that's ok to! The goal is to just move your body and do your best. 2 other important things. #1- In the beginning I was using a stopwatch, and it was annoying to keep checking the time. Do yourself a favor and download this app: TABATA PRO. It's a timer- but you can set it for a WORK and REST period. (so I have it set for 1 minute of work, 10 seconds of rest. A little beep goes off!). #2- MUSIC! Listen to music that pumps you up! Music is everything! Make yourself a 20 minute playlist that will keep you feeling motivated! Once you feel ready for a challenge you can progress to the Goldie Workout Series. ---> GOLDIE WORKOUT #1 !  If you have any questions, please do not hesitate to e-mail me! I would love to hear from you, even if it's just to brag that you completed the workout! Joliedellavalle@gmail.com.
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Below is workout #7 in the Goldie Workout series! If you're just starting out please start here---> GOLDIE WORKOUT #1 !  As a self proclaimed fitness lover, there is something I must admit.
I don’t necessarily love working out. What I do love are the results, and how I feel AFTER each workout. Below I share the common things I tell myself that help me power through a workout when it’s the last thing I feel like doing. I understand this is the struggle for most, so I hope it helps you! THINGS I DO OR TELL MYSELF BEFORE A WORKOUT 1. "I am so lucky to able legs, an able body, and that I am ABLE to workout" 2. "I don't have to, I GET to" 3. "The sooner I start it, the sooner I get it over with" (Just stop procrastinating and do it!) 4. I think of all the times I didn't want to workout, and how that feeling will lift once I start moving.. and how rewarding the feeling after is! 5. I seize the moment as an opportunity to overcome my negative thoughts and strengthen my will, determination, and self discipline. THINGS I DO OR TELL MYSELF DURING A WORKOUT 1. I focus on simply moving my body and I repeat to myself "it feels good to move my body" 2. I allow myself to go as slow as I need to go to just get through the moves. I do whatever I can in that moment. I give myself little breaks as needed, but I just don't stop or give up. 3. I talk out loud like I'm training myself or teaching a class. Example: "OK, Jolie, now it's Burpie time! Let's aim for 10 burpies, you can do it! Here's 1! Ok, 9 more!.." 4. I repeat other positive mantras to myself-- whatever comes to my head- simple but effective-- "I got this!", or "YOU CAN DO IT!", or "I AM NOT LAZY". 5. I take deep breaths and focus on my breath. I make sure I'm getting in lots of oxygen, and I stay present and focused through my in and out breath. You are so much stronger then your thoughts. It's all a mental game, really. You need to encourage yourself and be your own BFF, motivator, cheerleading, and trainer, every day. Motivate yourself from a place of love. Below is workout #6 in the Goldie Workout series! If you're just starting out please start here---> GOLDIE WORKOUT #1 !  Below is workout #5 in the Goldie Workout series! If you're just starting out please start here---> GOLDIE WORKOUT #1 !  Below is workout #4 in the Goldie Workout series! If you're just starting out please start here---> GOLDIE WORKOUT #1 !  Below is workout #3 in the Goldie Workout series! If you're just starting out please start here---> GOLDIE WORKOUT #1 !  |
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