Graceful Tenacity

Pandemic support and life tools

2020-04-05T12:15:00.003-04:00

Hello friends! It's been a loooooong time, I know. We are in quite a unique time, aren't we? Every story is a little different, but undoubtedly, each of us finds our daily life effected in some way. Many who never intended to home school, now find themselves as teachers. Regular gym goers are without a gym. Traditional workers now work from home, trying to juggle family and home simultaneously. Tension is high.
As part of my morning meditation, I spent some time considering how I can offer assistance and relief to my fellow humans. First, I am going to begin collecting helpful tools from the amazing community of people that I am fortunate enough to be a part of, and sharing them here. Also, I will offer personal knowledge, experiences and talents I. Finally, it is my desire to build a community of humans who join together to honestly support one another, with open hearts and free of judgement. Wash your hands Tribe Tenacity and be blessed!

Turkey Burger and Green Bean "Fries" Body by Glamour: glamour.com

2012-07-22T11:05:00.001-04:00

Turkey Burger and Green Bean "Fries" Body by Glamour: glamour.com

Mama's Daily Grind

2012-02-13T09:53:00.000-05:00

100 Jump Ropes or Jumping Jacks
50 Lunge to front kick (each leg)
25 Burpees w/ push-up
25 Walkout push-ups
50 Squats to overhead press (light weight)
100 Double-unders or Box Jumps

Mama's Daily Grind 1/23/12

2012-01-23T08:14:00.001-05:00

AMRAP 20 Min

4 Handstand push-ups
8 Burpees w/ push-up
16 Toes to bar or v-ups
32 Squats

Make it a GREAT Monday!

Mama's Daily Grind 1/20/12

2012-01-20T09:55:00.001-05:00

Builders 1 - 10 - 1 (1 each, 2 each...10 each...2 each, 1 each )
Box jump
Lunge (each leg)
Burpee
Squat to overhead press
Pull-up or Lat pull with band
Bicep curl
Bent over triceps kick back

Mama's Daily Grind 1/19/12

2012-01-19T06:49:00.001-05:00

5 Rounds:

1 min. toe taps on a step (fast tempo)
12 Squat to upright row
12 Single leg dead lifts (each leg)
1 min. Burpee jump half turn
12 Alternating front/lateral raise (raise soft arms to front and side keeping shoulders down)
12 Bent over rows (dumbbell, kettlebell, bands...or even a can of soup)

***Form check: Your spine should be in neutral alignment, your head and neck a natural extension of the spine, belly braced.***

Mama's Daily Grind 1/18/12

2012-01-18T05:00:00.000-05:00

Front, back, jacks 1-10-1
Push-up, sit-up, jack (1 of each, 2 of each...up to 10 and back down to 1)

5 Rounds

10 Single leg lunges (put the toe of your trailing leg on a chair, stair, bench...)

Make sure you are lowering straight down with your head and spine in neutral alignment.

10 Burpees

10 Lunge to one arm press

Use a dumbbell, kettlebell, etc. in hand opposite your front leg with opposite arm extended for balance.

10 Mountain climbers

Mama's Daily Grind 1/17/12

2012-01-17T09:29:00.001-05:00

3 Rounds

10 Prisoner Squats (Hands behind head, elbows back)

10 Push-ups

20 Bicycle crunches

10 Split squat jumps (each leg)

10 Wide arm push-ups

20 Reverse crunches

10 Squat to overhead press

10 Triceps dips

20 Toe touches

Mama's Daily Grind 11/23/11

2011-11-23T09:03:00.001-05:00

Let's get the burners fired up today for a guilt free day tomorrow!

Pre-Thanksgiving Circuit: 4 Rounds, 1 Minute per Station
Mountain push-ups
Swimmers
Wide squat hold w/ alternating toe raises and side crunch
Burpee w/ push-up
Reverse Crunches
Split squat jumps

Mama's Daily Grind 11/16/11

2011-11-16T07:28:00.001-05:00

100s
Warm-up
100 Jumping Jacks
100 Arm circles to the front
100 Arm circles to the back
100 Prisoner Squats (Hands behind your head, elbows back, head/neck a natural extension of the spine)
Workout
100 Push-ups
100 Lunges (Per leg)
100 Crunches
100 Second Plank

Group these by 20, finish one exercise at a time...just get it done! Even if you have to spread it out through the day...no excuses!

Mama's Daily Grind 11/1/11

2011-11-04T14:29:00.000-04:00

Front, Back, Go

5 Rounds:
20 Push-ups Standard/Cobra/Diamond or Tricep/Wide Arm/Standard
30 Sit-ups Standard/Twist/Reverse/Toe touches/Standard
4 Min Cardio (Stair step, hill runs, jump rope...you pick, but get that heart rate up)

Burn off that Halloween candy! You can do it!!!!

Mama's Daily Grind 11/4/11

2011-11-04T08:16:00.001-04:00

Odd Friday

AMRAP*: 25 Min

5 Burpees w/ push-up

7 Cobra push-ups

9 Split squat jumps (each leg)

11 Tuck jumps

13 Push-ups

15 Mountain Climbers

17 Bicycles

*AMRAP- As Many Rounds As Possible

Mama's Daily Grind 11/2/11

2011-11-02T07:23:00.003-04:00

Circuit Trainer

1 Minute at each station/4 Rounds

Push-up w/ arm extension
Single leg Romanian dead lifts
Wall sit leg extensions w/ overhead press
Crunches
Seated tricep dips
Bicep curls

Happy Hump Day!

Mama's Daily Grind 10/28/11

2011-10-28T08:15:00.000-04:00

1 Minute at each station: 3 Rounds

Burpees w/ push-up
Plank hold, toe taps left and right.
Bicep curls (use bands, hand weights, soup cans for added resistance)
Lunges
Mountain Climbers
Squat to overhead press (use your resistance)
Alternating Leg climb crunches (start with feet flat on the floor, extend one leg toward the ceiling, climb your leg in as few steps as possible while contracting abdominals)

Happy Friday!

Mama's Daily Grind 10/27/11

2011-10-27T06:30:00.000-04:00

5 - 10 min. low impact warm-up of your choice.

Workout:
25 Push-ups
10 Split squat jumps or lunges
20 Push-ups
20 Split squat jumps or lunges
15 Push-ups
30 Split squat jumps or lunges
10 Push-ups
40 Split squat jumps or lunges
5 Push-ups
50 Split squat jumps or lunges

Don't forget to stretch! :)

Mama's Daily Grind 10/26/11

2011-10-26T08:49:00.000-04:00

Warm-up:

Turn on some great music and just dance for 1-3 songs to bring up your heart rate.

Work-out:

21, 18, 15, 12, 9, 6 (Repetitions)

- burpees w/push up

- jump squats

- sit ups

Stretch holding for at least 20 seconds. Pay special attention to calves, hamstrings, chest and abs.

Mama's Daily Grind 10/25/11

2011-10-25T08:17:00.000-04:00

Warm-up
5 Min. step while performing curls, tricep kickbacks, rows, and overhead press w/o weight

5 Rounds
20 Squat to knee lift balance w/ overhead press (hold a hand held weight at chest level and press overhead)
20 Tricep dips
20 Side lunge to knee lift balance w/ reach over bent leg and raise arms overhead (use hand held weight)
20 Plank hold knee to elbow (keep head in neutral position)
2 Min. step (moderate to fast tempo)

Slow step and bring heart rate back down (2 - 5 minutes)

2 Rounds
25 Crunches
25 Back extensions (lie prone and lift chest off the floor extend arms/hold weight to increase resistance)
25 Reverse crunches
25 Bridges (lie supine w/ knees bent, contract glutes and raise hips)

***If you are just beginning a workout routine: cut the repetitions in half, and try 2 rounds of the main workout and 1 round of abs.***

Mama's Daily Grind (10/24/11)

2011-10-24T08:13:00.000-04:00

Warm-up:
2 minute stair step
15 arm circles front and back
10 prisoner squats

Work-out:
AMRAP* 20 Minutes

15 Reverse crunches
10 Squat to side kick (alternate sides)
5 Handstand push-ups (lower difficulty by resting feet on a bed or chair, hips shoulders and hands stacked in a straight line)
15 Alternating toe touches (lie supine in an x, raise left leg while reaching for toe w/ right hand)
10 box jumps onto a step, porch or other raised surface (fast tempo)
5 Burpees w/ push-up
15 Crunches
10 Lunges (each side)
5 Bicep curls (use resistance bands, hand weights, baby carrier, toddler or another hand held item)

* As Many Rounds As Possible

Mama's Daily Grind (10/21/11)

2011-10-21T12:33:00.000-04:00

Place a deck of cards face down.

Pick an exercise and then flip the card.

The value of the card is the # of reps for that exercise.

If you are not feeling creative use this list:

Burpees
Single leg squats
Mountain climbers
Bicycles
4 count jacks
Walk-out push-ups
Split squat jumps (alternating lunges)
Jack knifes
Cobra push-ups
Squat jumps or box jumps
Plank walking hands left, center, right, center
Reverse crunches
Single leg dead lifts

**With a full deck this will give you 4 rounds**

Happy Friday!!!

Boot Camp Momma's

2011-08-29T15:06:00.000-04:00

After completing my NASM Personal Trainer Certification, and feeling totally stoked about the next step in my journey, I had began feeling like something was missing. I was told to be patient and things would fall into place...and then I had a better idea. I started a morning workout group geared toward those of us mommies who still have little ones at home. It is a work in progress, but it is progress. It is so wonderful to see all of their smiling faces in the morning. So far we have done grass drills, CrossFit style Boot Camp, and a balance and stability workout. I am so thankful to each of them for coming out and allowing my to train with them.

What is Graceful Tenacity

2011-04-08T13:25:00.000-04:00

My goal for this blog is to share my experiences as a busy mom trying to regain, maintain, and continually improve my physical fitness in hopes that I can motivate and inspire other moms to be their best. My driving force is to set an example of overall health for my children. I want to teach them how to be healthy, set goals, challenge themselves, compete, and how to be gracious and encouraging.