Intro to CrossFit Post 2 + Another Beginner Workout

 

 

If you read my last post about CrossFit you know that it's a lot of functional movements at a very high intensity. In other words, you workout as hard as you can as quickly as you can. It's tough, and we haven't even been to our first full class yet!

 

 

Our second class included learning more moves that we would be using during our regular sessions. We learned how to properly do a dead lift (turns out it's NOT a back exercise like I originally thought - whoops!), cleans, wall balls and burpees. All of these moves were very hard and took me a while to get a hang of. After we went through the movements with the coach several times to work on form, he let us loose to do a modified WOD that incorporated these movements.

10 Reps for Time

5 Dead lifts

5 Cleans

5 Wall balls

5 Burpees

 

It took every ounce of effort and energy for me to finish. At about rep 7 I was struggling and knew I had to stay mentally strong to finish. It took me 21:11 to get through it (a lot slower than I hoped) but I finished. I'm proud that I was able to do that and now have a goal time to beat for next time we do a similar workout.

 

I know there are a lot more CrossFit moves that we didn't cover during our introductory classes but I am looking forward to learning more as we go. Our first real class is tonight and I can't wait! I'll report back soon -- that is if I can still type.

 



What is CrossFit + Intro Workout

 

Jay and I recently bought a Living Social deal to try out a local CrossFit gym. I've been wanting to try out CrossFit for a while and this was the push I needed to do it. We went to an introductory class last night and although we did 1/4 of what we normally would do when we are there, my butt was still kicked. I loved the high energy and how quick the workouts are. I left there a sweaty mess and I can't wait to go back to see what more is in store for us.

 

Not familiar with CrossFit? CrossFit is constantly varied functional movements performed at relatively high intensity. Basically, you bust your butt and work really hard in a short amount of time for an extremely effective form of exercise.

 

We practiced form for the 5 moves we would be doing later during our Workout of the Day (WOD). Our trainer had us do a 400 meter run around the building to warm up and then we got into the moves for the day. We focused on squats, push ups, sit ups, box jumps and kettle bell swings. Turns out, I was doing most of these moves incorrectly before and didn't even know it! It was nice to have someone checking on my form and letting me know what I was doing wrong so I can work to correct it. After we got our moves down it was time for our WOD. Here's what we did

 

10 minutes AMRAP (as many reps as possible)

5 Squats

5 Push ups

5 Sit ups

5 Box jumps

5 Kettle bell swings

 

 

This is a fraction of what they normally do for a workout and I was toast! It was nice to put the moves we learned into action to see how much we could push ourselves. I was able to get 8.4 reps in (almost through the squence 9 times in 10 minutes). The box jumps were killer at the end!

 

I can't wait to go back tomorrow night to learn some more moves to apply to our routine. I will keep sharing these workouts with you on the blog so you can try CrossFit out too! Just make sure to watch videos online for correct form and don't push yourself beyond what your body can handle. It takes time to work up to what the experts are doing!

 

What do you think? Have you tried CrossFit before? Would you ever give it a try?

 



Quick, Effective Tabata Workout

 

 

Ever hear of Tabata before? Want a quick, extremely effective workout? Keep reading! The basic formula for Tabata training is 20 seconds of work followed by 10 seconds of rest. The key is to get as many reps in as possible during the 20 seconds. It doesn't seem like that long but trust me, it's killer! I love that you don't have to spend hours at the gym to get an amazing workout in. Don't have that much time and zero equipment? This is your answer.

 

I put together the following workout that will take you 4 minutes to complete and can be repeated up to 3 or 4 times for maximum effect. Keep in mind that your heart is a muscle too and you need to give it rest days between doing Tabata exercises.  

 

 

So, what did you think? Do you have any Tabata moves that you love? Share them in the comments!

Review: Mizuno Women's Meridian Split Skirt and Mizuno Women's Jinx Sport Tank

I've been a huge fan of Mizuno running shoes for a long time now. They helped to keep me injury free during this last racing season and I truly believe it has a lot to do with investing in some great shoes. Jay picked me up some new running clothes recently and I couldn't wait to review them on the blog. 

The first is the Mizuno Women's Meridian Split Skirt. I've never owned a running skirt before and couldn't wait to try this out when I saw it. I went for a 30 minute run and was so impressed with this skirt. The skirt never rode up at all and the shorts underneath were so comfortable. It's the perfect length -- not too long but not too short either. I loved that there were several pockets that I could put keys or whatever I needed. I ran on a 85 degree day and this skirt didn't get weighed down with sweat at all. I couldn't believe how cute and comfortable it was! 

The Mizuno Women's Jinx Sport Tank was also amazing. I usually have to wear another sports bra with built-in bra tanks like these but I didn't have to at all with this tank. It has an adjustable support bra for more support and no extra sports bra was needed. Less laundry = one happy runner. As I mentioned it was HOT during my run and this tank kept the moisture away and I never felt sweaty on my run. The tank also had pockets in case I needed to store anything.

I was a huge fan and felt cute yet was extremely comfortable on my run. I highly recommend both products and the Mizuno brand in general. This was not a sponsored post, I just really love their products and am a big fan! 

Would you ever try a running skirt? What do you think of this look? 

Fitness: Full Body 24 minute Bootcamp Workout

I've been beyond busy lately and between work and wedding planning, there hasn't been that much time left to workout. I feel so much better, awake, balanced, have reduced stress, etc. when I'm working out. I need to make it a priority, even if my time is limited. Lately I've been much more efficient with my workouts and get them in my day in 30 minutes or less.

I've done this quick and very effective workout twice now and it's left me a sweaty panting mess. It's only 24 minutes long and is a full body workout. I hope it kicks your butt as much as it does mine!

You'll do 3 sets of burpies and pushups with a minute of rest between each set. Then you'll move on to abs with plank twist and v-ups. Don't rest for more than a minute between each exercise. If you need form cues on any of these moves YouTube is an excellent resource! No matter how good in shape I am, burpies always kick my butt! 

What are your favorite full body exercises? Let us know if you try this in the comments below! 

Fitness: Tips for Working Out During the Week

If you're like me, it's hard to stay motivated to workout during the week when you're busy with work. Adrianne and I work a 9-5 desk job and sitting all day does not help our fitness levels. I've come up with a few tips that have kept me motivated throughout the week and wanted to share them with you if you're finding yourself in the same situation or just want to become more active. 

1. Put all of your workout clothes in a gym bag the night before. This will ensure you have everything you need and will be ready to go the next day. 

2. If you workout before work lay out your clothes right next to your bed and put everything else you need for work right by the door (don't forget some kind of breakfast!). I'm not a morning person so early morning workouts before work don't usually work for me. When I occasionally drag my butt out of bed I've noticed this trick helps a ton.

3. Write down your scheduled workouts for the week in your planner. If I see that I have arms scheduled for my workout of the day, I know skipping it will throw off my schedule for the week. It helps keep me accountable and keeps track of what I've done.

4. Go with a friend. Luckily they have installed a gym where I work so I can run down there for a half hour on my lunch. I usually go with another coworker to help keep me on track and motivated to actually do it. I've found that going on lunch really breaks up my day and gives me an extra boost of energy in the afternoon. If you can get away from your desk, even to just go on a walk, you'll notice a huge difference in your productivity later in the day.

5. If you start to try to talk yourself out of going to the gym remember this: the sooner you start the sooner it will be over and you'll never regret working out but you really will regret not going. That always gets my butt in gear! If I'm not feeling it for the day I cut my workout a little short. However, I've noticed that as soon as I get going, I usually feel great and get a boost of energy to keep going. 

Have I convinced you yet that you should go workout today? What little tips or tricks do you use to keep yourself motivated and on track? 

Adrianne's Current Workout: Part Four

{via}

Over the past week I’ve written about the chest/shoulder, bicep/back and tricep/forearm exercises I currently perform as part of my weight lifting routine. It’s time for part four—legs! Out of all the exercises I do, legs are definitely the most challenging for me. I feel like I’ve been improving my strength, but I have a long way to get to where I want to be.

Quads rotation

• Squats
• Leg press
• Horizontal leg press
• Squat machine
• Hack squats
• Lunges

Hamstrings

• Hamstring curls
• Hyperextension machine
• Stiff-legged deadlifts

Calves

• Seated calf raises
• Squat machine calf raises
• Horizontal leg press calf extensions

In addition to these exercises, there are a few forms of cardio that I try to do on a regular basis that help work my legs—running, elliptical machine and stair climber. I don’t work out my legs as often as I’d like, but I’m hoping to make this a bigger part of my routine over the next few weeks. 

Share with us—what exercises do you perform to keep your legs in shape? 

Adrianne's Current Workout: Part Three

{via}

Over the past week I’ve written about the chest/shoulder and bicep/back exercises I currently perform as part of my weight lifting routine. This is part three, where I’ll share the exercises I do to work out my triceps and forearms.

Triceps

• Tricep dips (using bodyweight or assisted machine)
• Skull crushers
• Rope cable extension
• Overhead rope cable extension 
• Tricep pushdown
• Dumbbell kickbacks
• Cable one arm tricep extension 
• Push-ups

Forearms

• Dumbbell wrist curls (palms down and palms up)
• Behind the back cable wrist curls (using bar)
• Reverse grip barbell curls

For triceps, I usually do four sets of four different exercises. When I started workout out, triceps is actually the area of my body where I noticed the quickest gains. It’s one of my favorite muscle groups to work. I don’t perform my forearm routine as often as I work out other muscle groups, but it’s still important to do every so often. No one wants big, toned upper arms and scrawny forearms. :)

Stay tuned for part four! 

Adrianne's Current Workout Routine: Part Two

{via}

Last week I wrote about the chest and shoulder exercises I currently perform as part of my weight lifting routine. This is part two, where I’ll share the exercises I do to work out my biceps and back.

Biceps

• Alternating dumbbell bicep curls
• Barbell curl
• Seated bicep preacher curl machine
• Seated incline dumbbell curls
• Rope cable curls
• Cable curls

Back

• Seated row
• Lat pulldowns
• Kneeling row
• Shrugs
• Pull-ups
• Barbell deadlifts

With both of these muscle groups I also do four sets of four different exercises. Also, pull-ups is something you can incorporate before any workout no matter which muscles group(s) you plan to lift.

Where I’ve noticed the biggest gains after upping my strength training game is my biceps. I’ve been able to double the amount of weight I lift and am able to see a lot of definition. I also used to neglect working out my back, but I’m glad it’s now a part of my routine. 

Stay tuned for part three! 

Adrianne's Current Workout Routine: Part One

{via}

I’ve been lifting weights for quite a while now. In the past few months, particularly in training for the Warrior Dash, I’ve tried to build strength by adding more to my routine and strength training at least four times per week. I’ll share my current strength training routine. Here’s part one broken down by muscle groups:

Chest

• Barbell bench press
• Low cable chest flyes
• Chest press machine
• Cable crossover
• Push-ups

Shoulders

• Barbell shoulder press
• Bent over low-pulley side lateral
• Side deltoid (barbell) raise
• Front deltoid (barbell) raise

I typically do four sets of each exercise. Of course depending on the exercise, I use more or less weight and vary the reps. And, I usually work out one major muscle group each time I strength train. Depending on time or my workout schedule for the week I may do two muscle groups. Some combinations I’ve done are back/biceps, chest/triceps and abs/core + any other muscle group.

I’ve noticed a lot more definition in my upper body as a result of the strength training I’ve been doing. My muscles aren’t huge, but I am definitely more toned. I’m happy with my results so far and plan to keep it up.  

Stay tuned for part two! Do you work out your chest and shoulders? What strength training moves do perform?

Fitness: Why Rest and Recovery Days are so Important

Even if you're not training for a race it's easy to get obsessed with working out. When you start to see results you want to keep going and it's easy to overdo it. Working out too much does more harm than good for your body. It sounds crazy since exercise is so good for you, but if you workout too much you don't give your body a chance to adjust and repair. Every time we workout our body breaks down our muscles so they get stronger the next time. If you don't incorporate rest days your body can't repair these muscles and instead they become fatigued and overworked, eventually leading to burnout. 

You want to start an exercise program you can maintain for the long term. The moment you stop or lower your activity level, the pounds will start to creep on. Working out 5-7 days a week? That might not be realistic over the long term. Everyone is different but most people do best with 3-5 days a week of activity with active recovery and rest days in between. 

I've found that 4-5 days a week of moderate to intense workouts work best for me and my schedule. I try to do 3-4 days with some form of cardio and 2-3 days of weight training. This combination might not work best for you so play around with numbers and see how your body responds. I need at least two rest days a week to get the most out of my workouts and can't do too much cardio or I'm always hungry and my energy is drained. 

On my rest days I make sure to still move and stretch since I sit at a desk all day for my day job. I'll walk for 30 minutes on the treadmill during lunch or make sure to do some yoga poses when I get home after work. I really try to listen to my body. Somedays I really need to just do nothing and be lazy and that's okay too. You have to treat your body right or overtime you'll completely burn out and have to start from scratch. 

So, as much as you might want to keep going, make sure to take some time off and let your body rest. You'll be doing yourself a ton of good and it will keep you strong in the long term.

How many rest and active recovery days do you schedule each week? What types of workouts do you schedule in your routine? 

Warrior Dash Training Update

{via}

Back in January, I posted about my plans to participate in the Warrior Dash this June. Since that time I’ve been hitting the gym at least four to five times per week, if not more. Here’s a quick update on my progress:

Running: Running still continues to be a challenge for me, but I am improving. I’m noticing that first mile I run is getting a little bit easier and I’m definitely able to run farther than when I started. I have a long way to go to meet my goals, but I’m happy with my progress so far. 

Strength Training: The majority of my training over the past month and a half has been weightlifting. I’ve been working out various muscle groups on different days—biceps, triceps, shoulders, chest, back, core/abs and legs/butt. I’m noticing more muscle definition and have been able to increase the amount of weight I lift in some areas. I’ve also noticed that my stomach (normally a trouble spot for me) is getting a little more toned and in shape. It’s so encouraging seeing some results! 

Circuit Training: This is something I definitely need to do more of! I’ve done a little, which has consisted of a few rounds of running, pull-ups, walking lunges and burpees. I’m hoping to do more over the next few weeks. 

Stretching: With adding more running to my workout routine, I’ve noticed that my legs are a little tighter. Also, because I’ve been strength training more, I’m experiencing more sore muscles. This is a good thing because I know I’m working hard, but it’s deterred me from having some really effective stretching sessions. I’ve been stretching, but I’ll need to do it more frequently.

Are you training for any races this year? Let us know!

Fitness: Training Run - Progressive 5K Treadmill Workout

Spring is right around the corner and so is my favorite season of all: race season. I've been training for a hilly 10 mile race next month and to keep my body guessing and to prevent injuries I've been mixing up my runs and workouts each week. I have scheduled three runs a week with cross training and weight workouts mixed in. This really helps with recovery time and it makes it so I don't over train. My runs consist of one shorter speed interval run, one shorter hill focused run and one long run (on Saturday or Sunday) that increases by a mile each week. 

So far I have been feeling great and will hopefully stay injury free come race day. I make sure to stretch properly before and after every run and always foam roll my muscles to keep the recovery time low. Last week I did this progressive 5k run on my speed interval day and I loved it. Usually I dread running on the treadmill but this kept me guessing and entertained for the 30 minutes it took to complete.

Make sure to start with at least a 5 minute warm up at level 4.5 (a brisk walk or light jog) to get started. The next 2 minutes increase to level 7 followed by a 30 second recovery at level 5. Then 1 minute at a level 8 followed by a 30 second recovery at level 5. Finish it off with 30 seconds of Level 9 (or whatever level to achieve a full out sprint) followed by a 30 second recovery. Get ready to repeat this process all over again 3 more times followed by a 5 minute cool down.

The 30 second recovery time between each interval doesn't seem like a lot of time, but you'd be surprised on what a difference it makes.

If you try this out you'll have to let us know what you thought! Do you have any speed treadmill workouts you love? Leave them in the comments!

Ways to Avoid Emotional Eating

{via}

Everyone is guilty of it at some point--eating because you're bored or stressed or unhappy. Many times people use food as a way to cope with how they're feeling. Food is never the answer--if you eat to quell an emotion, you really aren't solving anything. The problem will still be there after you've downed that pint of ice cream. 

Next time you're feeling a negative emotion and mysteriously find yourself standing in front of the refrigerator, walk away and try one of the following to get your mind off food:

Exercise: Working out makes you feel great after you've finished. Think about how much greater you will feel knowing that you chose to do something good for your body instead of sitting around eating calories you don't need. Search fitness on our site for some routine ideas.

Read a book: Read blogs. Pick up a novel. Whatever you choose, reading is a great way to help your mind stay active and help you learn new things. It’s one of the most productive things you could do for yourself!

Play with your pets: Seriously, who could resist these sweet little faces?

Call me a cat lady if you will—spending time with my pets is such a feel-good activity. Your pets love you no matter what mood you're in and they're always willing to hang out with you. Various studies have proven that just having a pet boosts health and well being. I believe it—they’re so fun to have around.

Stretch: Along the same lines as exercising, stretching is something good you can do for your body that will help keep it limber and help you de-stress. Click here for a routine you can do before bed. 

Write: Pissed off? Sad? Write about it. So many people find release in writing their feelings down. It's a way to express what's on your mind without having to speak a word.

Get outside: I don't know about you, but I always feel so much better when the sun is shining. 

I feel like I have more energy and it's easier to maintain a positive outlook. Next time you're feeling down, go outside. Go for a walk. Visit a park or garden. You could even just stand outside and let the sun shine down on you for a few minutes. Instant mood booster.

Do you have ways you avoid emotional eating? Share them with us. We’d love to hear!

Guest Post: Get In Shape With Your RightFit

Think back to Thanksgiving. The season for drinking, eating, and lounging had just begun. You spent a week eating heavy yet delicious food, and tipping back a few beverages. Immediately following Thanksgiving, t'was the season to gain a solid 5-10 pounds. This was the tipping point. You knew that you had to do something to better your life. It was New Years Resolution time. You made a promise that starting on January 1st, 2013, you were going to jump on the path to health and fitness. Fried foods were out of the question. You bought a gym membership and planned on going six days a week. You planned on significantly limiting the amount of alcoholic beverages consumed. 2013 was going to be the year for you to get in the best shape of your life!

Fast forward to today. February is in the rear view, and you'd rather not remember the amount of times you visited the drive-thru. You're still hanging onto your gym membership, but you're paying close to $40 a visit at the rate that you go. It was easy to think that you wouldn't drink, but you can't help but pour yourself an extra glass of wine at the end of a long Winter's day. This is all completely normal, but how do you get out of this rut and back on the fast track to fitness? The solution: Hire a personal trainer. Whether you are looking to lose weight, build muscle, or just improve your overall level of fitness, a personal trainer will help you set and achieve your goals. 

There are countless benefits of working out with a personal trainer, with the most important being injury prevention. Proper guidance from a trainer can help your muscles develop in a challenging yet safe way. Trainers address your awareness of activating muscles used in each exercise, and they know the right combination of exercises and stress proper form. Another benefit of personal training is motivation. Having someone provide your reinforcement for your efforts is important regardless of where, when, or why you exercise.

Some people are wary to hire a personal trainer because they think they can’t afford it. This is an unfortunate fallacy because the cost of a session varies from trainer to trainer. What most people don’t realize, is that they can split a session with a friend. This not only makes personal training much more affordable, but the component of training with someone else will elevate the intensity of the workout and increase your motivation.

To find the right personal trainer for you, visit www.rightfitchicago.com.

Health & Fitness: Foam Rolling

I recently purchased a foam roller to use at home and I have no idea how I ever survived without it. I had used it here or there when I still had my gym membership but didn't use it consistently. I now use it every single night before I head to bed. Haven't heard of a foam roller before? Listen up, your life is about to change.

There are SO many benefits of foam rolling. Taking the time to unwind after sitting at a desk all day or relieving your  muscles after a hard workout is so important. Foam rolling helps relieve tension buildup in your back and shoulders (my favorite thing to work out on my foam roller), prevents your muscles from getting too tight after an intense workout and can help with flexibility. Runners out there: foam rolling really helps with IT band tightness and you can prevent so many running and exercise related injuries if you take the time to foam roll.

It may seem really silly at first (and it will probably hurt) but it is so worth the effort. I can't tell you how much stress and tension relief I've gotten with mine -- it's like a massage that you can get whenever you want and you can control how long you stay on what body part and how much pressure you apply. Nothing is greater than that!

Check out some of my favorite ways to use a foam roller on FitSugar.com. This will help you get the basics down and you can go from there.

Have you tried foam rolling before? What is your favorite way to prevent injuries?

Bedtime Stretching Routine

In addition to my nighttime skincare and teeth cleaning routine, one thing I love to do before I hop into bed is stretch. It’s a great way to wind down and relax. And not only is it relaxing, stretching is great for your body.

{via}

Head and Neck

• Slowly roll your head in a circle three times. First, to the right then to the left. 
• Gently press your chin into your chest to stretch the back of your neck. Place your head backward to stretch the front of your neck.
• Gently press your right ear to your right shoulder to stretch the side of your neck. Switch sides.

Upper Body and Arms

• Make big forward circles with your arms. Switch and move your arms backward.
• With your arms at your sides make forward then backward circles with your shoulders.
• Raise your right arm above your head and bend at the elbow so your hand is resting on your upper back. Use the opposite arm to gently pull your elbow to the left. Switch arms.
• Place your right arm straight out in front of you then bring it across your body. Place your left hand on your elbow and gently pull. Switch arms.
• Straighten your right arm. Place the palm of your right hand on a wall and turn to your left to stretch your shoulder and chest. Switch arms.
• Move your hands in circles to target your wrists. Once you’ve made clockwise and counter-clockwise circles, gently pull your hand backward then push it forward.

Mid-Section

• Place your hands on your lower back and lean backward as far as you can go.
• Place your right hand on your right hip. Raise your left hand toward the ceiling and lean to the right. Switch hands and do the other side.
• Place your hands on your hips and keep your legs steady. Slowly move your upper body in a circle, focusing on stretching your abdominal and lower back muscles.
• Place your arms straight out in front of you then bend them at the elbows. Keep your legs steady and twist side-to-side, moving your arms along with your torso.

Lower Body

• Stand on your left foot. Bring your right leg forward so that your thigh touches your chest. Pull your leg toward your torso with your hands. Switch legs.
• Stand on your left foot. Bend your right knee so that your foot touches your butt. Gently pull your foot back to stretch the front of your thigh. Switch legs.
• Bend over and toes your toes.
• Get into a lunge position but straighten your back leg. Switch sides.
• Crouch into a sumo position and twist side-to-side.
• Sit on the floor. Place your right leg straight out and tuck your left foot toward you. Reach over and grab your right foot. Switch legs.
• Place your legs out in front of you. Reach out and grab your feet.
• Perform a butterfly stretch by tucking your feet in toward you and gently pressing your knees down.
• Move your feet in circles to target your ankles. Once you’ve made clockwise and counter-clockwise circles, gently pull your feet backward then push them forward.

Depending on how long I want to spend stretching, I may include more stretches. After a few weeks of nightly stretching, you’ll notice that not only does it relax you but your body will associate the routine with your looming bedtime and it’ll help you sleep!

Do you have a nighttime ritual that helps you relax?

5 x 15 Butt Workout

On days when I don’t make it to the gym but still want to squeeze in a quick and effective workout, I have a few go-to routines depending on which body part I want to target. When I want to target the butt area, here are a few moves you can do at home. All you need is a mat!

Roll out your mat and get on all fours—all of these exercises are performed from this starting position. And, like the title of this post suggests—do these five exercises fifteen times. 

1. Leg kickbacks: From the all fours position, lift one leg up and bring your knee to your chest. In a fluid motion, press your leg out behind you so that your leg is straight. Be sure to squeeze your butt muscles as your leg becomes fully straight. Bring your leg back in toward your chest.

{via}

2. Leg pulses: Place your leg straight out behind you and point your toes. In quick movements, pulse your leg up about 9 – 12 inches always returning to your leg to its original position.

{via}

3. Leg raises: Place your leg straight out behind you and bend your knee to a 90 degree angle so that the sole of your foot is facing the ceiling. Tighten your muscles and pulse your leg upward as if you’re pressing your foot to the ceiling. 

{via}

4. Leg curls: Place your leg straight out behind you and curl your foot in so that it touches your butt. Return your leg to its starting position. 

{via}

5. Side lifts: From the all fours position, left your leg a big off the mat and slow swing your knee out to the side (kind of like a dog near a fire hydrant).

{via}

Do all of these exercises with one leg without stopping or resting your leg back down on the mat. Then, switch legs. Try to complete the routine at least three times. I usually try for four or five rounds.

Health & Fitness: Motivation

I know it can be hard to get motivated sometimes -- especially when it's so cold outside! I have found what really gets me going is seeing motivational quotes and messages. Here are some of my favorite ones floating around on Pinterest right now. Seeing these has really inspired me and I hope they help you too! 

{via}

{via}

{via}

{via}

{via}

{via}

{via}

{via}

{via}

{via}

{via}

{via}

{via}

And my personal favorite right now that could not be more true:

What gets you motivated? Do any of the messages above inspire you?