Warmup
11 Minutes AMRAP
11 Burpees
11 KB Swings
11 Air Squats
11 Push Ups
11 Box Jumps
11 Pull-ups
11 Air Jacks
Ab Workout
100 Rope pull abs
100 Butt lifts
100 Bridge lifts
100 Russian twists
100 toe touches
100 bicycle crunches
Monthly Archives: January 2015
Encourage a Friend
Mark Twain once said, “I can live for two months on a good compliment”.
Research shows that 98% of workers feel like they perform better when they receive a compliment at work, yet only 40% of workers say they receive any recognition for a job well done. Limited praise and recognition is a key factor in employee dissatisfaction and turnover. Ignoring opportunities to give positive feedback to friends and associates is denying them opportunities for success. If we expect and encourage others to succeed, they probably will.
Positive feedback affects us emotionally and physically. Have you ever participated in a distance race where the street was lined with people cheering you on? The pain goes away, and you push forward. I’ll never forget a comment I heard while running my first Ironman. It had been a long day, and I was sore. The spectators had been encouraging all day with generic cheers of “Way to Go!” and “You are amazing!” and “Keep up the Good Work!”. But a personal, sincere comment from a stranger appreciating my speed in spite of my large stature, made all the difference. I was about to walk, but I kept running for him. I’ll never forget him. 
Pay attention to those around you. The more you believe in people, the more good you will see, and the more opportunities you will have to encourage and inspire. Teach this to your family to multiply its effect. Just make sure you are sincere. Everyone can see through a phony. Be credible. Be kind. Genuinely care and make a difference today!
Recommended Reading: Encourage the Heart, by Jim Kouzes and Barry Posner
1/23/15 50 Seconds On 10 Seconds Off
50 Seconds on, 10 seconds rest for each activity With Jump Rope in between
Jump Rope Intervals 50 seconds on, 10 seconds rest
Pushups 50 Seconds on, 10 seconds rest
Jump Rope
Burpees
Jump Rope
Jump Squats
Jump Rope
Toe Touch Sit ups
Jump Rope
Ski Jumps
Jump Rope
Butt Burners
Jump Rope
Best Baked Chimichangas
Whole Wheat Flour Tortillas
Butter or Olive Oil to brush tops of tortillas
1 cup cooked, shredded chicken
2 cups black beans
1 cup corn
1 medium onion, diced
1/2 cup red, yellow or orange bell pepper, diced
1 cup pureed salsa
1 tsp Cumin
Salt, Pepper & Cheese to taste
Saute onions, peppers and cumin in olive oil or butter. Add all other ingredients except the tortillas and add salt, pepper and additional cumin to taste. Add salsa to make mixture moist.
Fill tortillas with mixture and cheese if desired, and roll.
Brush tops with olive oil or butter, and bake in a pan in oven at 400 degrees for 25 minutes.
Top with shredded lettuce, tomatoes, cilantro, avacado and salsa.
What is F6 Wellness?
Wellness is more than the absence of disease. It is an overall state of health in all aspects of life–physical, spiritual, emotional, mental and social. Like dominoes, one element effects all of the others. So what part of your life would you like to make more well?
Get the most out of your life! You want to be happy. You want growth. You have goals. We have experience. We have solutions. We have motivation. We are committed to YOU!