Wedding Trailer – Navarro Nuptials

Ernie and Alice Navarro
June 12, 2010

I hope you guys enjoy your DVD I made for you!

Love,

Adriel Yapana

Video Post – Motivation To Move And Tips To Stay Focused

Hey there-

Happy Easter to you!

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I hope you are having a relaxing break with family and friends.

Just a quick blog post... 3 great ways to stay focused and a video (in my den):

- Form a supportive group. This includes our family, friends, personal trainers (me:), coworkers and your doctor.

-Track your progress. Keep a daily log of your eating and training.

-Reward yourself often. Give yourself an outfit or a have a cheat meal once a week.

Don't rush through the moves. This is just a sample shape up mini-workout.

Do 2 sets of 10 reps (use a challenging weight) in a circuit style fashion. Do 5-7 exercises and rest for 30-60 seconds then
repeat again. Move slowly; 3 seconds to lift. 1-second pause, 3 seconds to lower.
Do two or three sessions a week, with least 1 day of rest between workouts.

-Rhomboids/shoulders Stretching with arm across chest

-Quad/front of leg stretch (flamingo style)

-Hamstrings/Stretch Back of the Leg

-Low Windmill, twist towards the opposite foot with knees straight. Looking up towards the celing. Keep the tummy tight.

-Reverse "Y" lunges

-Gate swings. Open and close. You can cross the legs if you wish..

-Seal Jack (similar to jumping jacks)

-Star Jumps (get some air, slight bend in your knees)

-Reverse Walking lunge with a Twist. (hold a dumbbell for more challenge)

-Inch Worm with a Dive Walk (across gym floor)

-3 Move Hips and Thigh stretch (walking across gym floor)

-Walking Stationary Jockey Squats.

-Walking Plank with Push Ups

-Balanced One-legged Shoulder Raises

-DB curl with a shoulder press

-Tricep DB kickbacks

-DB Clockwork Lunges

-DB Push Up Rows

Sumo Squats with Lateral Shoulder Raises

DB Chest Flyes with Slow Double Leg Kick

Again, Happy Easter.

Live fully alive,

Adriel