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Body By Brad
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Double Dutch
Complete 2 Times, Cut all Jump Ropes in half if doing double-unders
Warm-Up and Cool Down well 5-10 minutes each
10 Jump Ropes
20 High Skip in Place
20 Jump Ropes
15 Pike Pushups
30 Jump Ropes
10 Walking Lunges (each)
40 Jump Ropes
5 Burpees
50 Jump Rope
50 Mountain Climbers (1:1)
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Always keep your freezer stocked with frozen veggies and fruits. These are great to have on hand for a quick meal or side dish! Plus- frozen produce typically contains more nutrients than what you can buy fresh at the store. This is because it’s picked at their peak and frozen immediately, preserving all of their natural awesomeness.
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Homemade Chocolate Coconut Macaroon Lara Bars
Ingredients:
1 cup Medjool dates, pitted
1 cup raw almonds
¼ cup almond butter
1-2 Tbsp. water
1 tsp. pure vanilla extract
½ tsp. ground cinnamon
½ tsp. cacao powder or carob powder
2 Organic Chocolate Macaroons (optional)
Pinch sea salt
Instructions:
Combine all ingredients in a food processor; pulse until mixture forms a dough consistency and is smooth yet still has a few tiny chunks of almonds.
Add more water if needed. Transfer dough to a flat surface or cutting board and slice into 6 bars and serve. Store in fridge.
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Plank-5 Challenge
Plank is one of those core exercises (pun intended!) that will make almost every exercise you do easier and more efficient.
It’s a great way to train your core without putting strain (if done properly) on the lower back.
Your core muscles all work together to stabilize and support your spine and the rest of your body.
You already know all of the benefits of having a strong core- like maintaining a healthy back, better balance and stability, and better posture.

It’s a great tool in the toolbox to pull out for this week’s CHALLENGE!
This week, your challenge is to perform plank this week as follows:
Monday (today): 2 total minutes in plank
Tuesday: 4 minutes
Wednesday: 6 minutes
Friday: 8 minutes
Sunday: 10 minutes
Here’s the deal: You can perform plank on your hands, on your forearms, or even a side plank for this challenge. You can switch it up and break it into as many sets as you need to be able to keep good form.
Need a little help with form? Here’s a great link: greatist.com/fitness/perfect-plank
Are you willing to accept this week’s plank challenge!? Let me know in a comment below!
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10 x 10’s
Complete 3 Rounds
Warm-Up and Cool Down well 5-10 minutes each
10 Squat to Press
10 Chest Presses
10 KB Swings
10 DB/KB Pullovers
10 Walking Lunges (each)
10 Rows
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Careful with your chewing gum. Most of them are loaded with artificial sugars and flavorings. Over time, it can actually cause an upset stomach. Stick with a natural brand instead.
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Crock Pot Salsa Chicken
Ingredients:
1.25 lbs. boneless chicken breast
14 oz. jar (1.5cups) salsa
1 tsp. garlic powder
1 tsp. ground cumin
Instructions:
Place everything in the crockpot and cook on high for 6 hours.
That’s it. Shred up your chicken and enjoy! Makes 4-6 servings.
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5-Minute Reflection Challenge
Did you know that there are 1,440 minutes in a single day?
How about taking just 5 of those minutes for yourself for a little self-reflection?
All too often, we’re running around doing everything for everyone else.
We’re on overdrive. We’ve got massive amounts of responsibilities and obligations each and every day.
We’re on the go from the second we wake up until the second we go to bed.
This week, your challenge is to MAKE time for yourself… even if it’s just 5 minutes.
Reflection is very personal, and it really helps to get you in touch with yourself.
John Maxwell says: “Reflection turns experience into insight.”
You don’t learn from experience, you learn by reflecting on those experiences.
This week, at some point each day, your challenge is to take at least 5 minutes and reflect on your day and on your life.
Here’s a quick article you can check out for tips on how to make the most of your self-reflection time: www.myrkothum.com/self-reflection-how-to-do-it-right
It’s pretty amazing what can come out of just 5 minutes ☺
Are you committing to this week’s Self-Reflection Challenge!? Let me know below!
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