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| Empowerment Brand

The ‘Come Alive’ Workout

The birds are chirping, the sun is out and I FEEL ALIVE!!!

I can’t tell you how much winter weighs my mood down.  I have been waiting for a day like this.  It’s in the 40s and it’s amazing out!!!

It really does change you, having the sun beat down on you and hearing the birds chirping.  Kind of like walking away from a really amazing workout.  You’ve pushed yourself harder than you thought you could and your endorphins are screaming happy thoughts.  You just feel more alive than you did before you started the workout.

This workout does that for me.  I created it to KICK MY BUTT because as you know, I have a wedding coming up in September:) and a Tough Mudder even closer than that, in May that I have to prepare for.  On top of that, I’ve added a Color Run with a friend.  It’s a 5k and is after the Tough Mudder so it won’t be alot of preparing for that besides running but they blast you with colored powdered sugar throughout the run (I think it’s powdered sugar) and just looks like a blast!

I CHALLENGE YOU.   Oh yes!!!  To this workout.  I’m performing it twice per week and for 4 weeks.  Then, to keep my body guessing, I will switch up the tempo, exercises and reps to shock my body once again.  Trust me, it’s shocked after 1 set of this!WARNING:   This is not only a physically demanding workout but a mental one too that will push you into most likely feeling like you will need to stop.  I URGE YOU to take this slow and WORK YOUR WAY UP.  If you can only perform two sets on the first attempt, so be it, that is something to gauge your progress with.  I’m always telling my clients and you all to take progress pictures, measurements and FOCUS on the day to day efforts.  Lastly, good luck!  :)

5 sets.   20 reps every exercise.  Find your weight, I will tell you mine below but watch yourself progress week to week, workout to workout.  At rep 15, you should be feeling like it’s very challenging but still be able to perform the full 20 reps without breaking form.  Rest for 1 minute after your sprints or stairmill sprints.

  • 20 bench press           i used 25lbs each hand
  • 20 squats with db at heart held by both hands.  face & chest up, inhale way down, exhale way up.     i used 25 lb. dumbbell
  • 20 tricep extensions  i used cable machine and 50 lb.
  • 20 close grip pulldowns on cable machine  i used 70 lb.
  • 20 rear delt rope pulls on cable machine  i used 50 lb.
  • 20 alternating walking lunges no weight
  • 2   1 minute sprints.  walk 1 minute moderate pace in between both sprints.   OR  to switch it up go on Stairmill and sprint (i did level 16 with hands on hips) for 1 minute, put level down to 3 then walk for 1 minute then 1 more 1 minute sprint at same level.   Do not use the hand bars to pull yourself up the stairs, but to start on the stairmill and find your level of fast paced sprinting, keep your hands up but do your best to keep them not gripped on the bars.  Use them for balance until you get the hang of it.  DO NOT do a level 16 if you have never used the stairmill.  Find YOUR personal *uncomfortable zone;)

rest 1 minute then repeat 4 more times for total of 5.  you should be going HARD the entire time, going back to back on exercises and not resting until that 1 minute after 1 completed set.

 

When I get done with a workout, I use this to prevent breakouts. I got it from Bed, Bath & Beyond, works awesome to remove sweat and dirt and is portable!

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    I {simply|just} {could not|couldn’t} {leave|depart|go away} your {site|web site|website} {prior to|before} suggesting that
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    I {definitely|certainly|absolutely} {enjoyed|loved}
    every {little bit of|bit of} it. {I have|I’ve got|I have got} you {bookmarked|book marked|book-marked|saved as a favorite} {to check out|to look at} new {stuff
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    on posting!|
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    read it {then|after that|next|afterward} my {friends|links|contacts} will too.|
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    me to move to .net from PHP. I have always disliked the idea because of the {expenses|costs}.
    But he’s tryiong none the less. I’ve been using {Movable-type|WordPress} on {a number of|a variety
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    am {nervous|anxious|worried|concerned} about switching to another platform.

    I have heard {fantastic|very good|excellent|great|good} things about blogengine.net.
    Is there a way I can {transfer|import} all my wordpress {content|posts} into it?
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    site|your blog} before but after {browsing through|going through|looking at} {some of
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    {Terrific|Great|Wonderful} {article|work}! {This is|That is} {the type of|the kind of} {information|info}
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    Come on over and {talk over with|discuss with|seek advice from|visit|consult with} my {site|web site|website} .
    {Thank you|Thanks} =)|
    Heya {i’m|i am} for the first time here. I {came across|found} this board and I
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    {Hi|Hello|Hi there|Hello there|Howdy|Greetings}, {I think|I believe|I do believe|I do think|There’s no doubt that} {your site|your website|your web site|your blog} {might be|may be|could be|could possibly be} having
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    {Other than that|Apart from that|Besides that|Aside from that}, {fantastic|wonderful|great|excellent} {blog|website|site}!|
    {A person|Someone|Somebody} {necessarily|essentially} {lend a hand|help|assist} to make {seriously|critically|significantly|severely} {articles|posts}
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    Heya {i’m|i am} for {the primary|the first} time here. I {came across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it helped me out {a
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    {I just|I simply} {would like to|want to|wish to} {give you a|offer
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    {I will be|I’ll be|I am} {coming back to|returning to} {your
    blog|your site|your website|your web site} for more soon.|
    I {always|all the time|every time} used to {read|study} {article|post|piece of writing|paragraph} in news papers but now as I am a
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    Your {way|method|means|mode} of {describing|explaining|telling} {everything|all|the whole thing}
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    {Hi|Hello} there, {I found|I discovered} your {blog|website|web
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    {Hello|Hi} there, {simply|just} {turned into|became|was|become|changed into} {aware of|alert to} your {blog|weblog} {thru|through|via} Google, {and
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    {I will|I’ll} {appreciate|be grateful} {if you|should you|when you|in the event you|in case you|for those who|if
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    {A lot of|Lots of|Many|Numerous} {other folks|folks|other people|people} {will
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    {I am|I’m} curious to find out what blog {system|platform} {you have been|you happen to be|you
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    Do you have any {solutions|suggestions|recommendations}?|
    {I am|I’m} {extremely|really} impressed with your writing skills {and
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    Is this a paid theme or did you {customize|modify} it yourself?

    {Either way|Anyway} keep up the {nice|excellent} quality
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    {Hi|Hello}, Neat post. {There is|There’s} {a problem|an issue} {with your|together with your|along with your} {site|web site|website}
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    Thanks for {great|wonderful|fantastic|magnificent|excellent} {information|info}
    I was looking for this {information|info} for my mission.|
    {Hi|Hello}, i think that i saw you visited my {blog|weblog|website|web site|site} {so|thus} i
    came to _return the favor_.{I am|I’m} {trying to|attempting to} find things to {improve|enhance} my {website|site|web site}!I suppose its
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    {I have|I’ve} been {surfing|browsing} online more than {three|3|2|4} hours today, yet I never found any interesting article like yours.
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    {It is|It’s} {appropriate|perfect|the best} time
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    {I have|I’ve} read this post and if I could I {want to|wish to|desire to}
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    {Perhaps|Maybe} you {could|can} write next articles referring to this article.
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    Ahaa, its {nice|pleasant|good|fastidious} {discussion|conversation|dialogue} {regarding|concerning|about|on the topic of} this
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    I am sure this {article|post|piece of writing|paragraph} has touched all the internet {users|people|viewers|visitors}, its really really {nice|pleasant|good|fastidious} {article|post|piece of
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    Way cool! Some {very|extremely} valid points!
    I appreciate you {writing this|penning this} {article|post|write-up} {and the|and also the|plus the} rest of the {site is|website is} {also very|extremely|very|also really|really} good.|
    Hi, {I do believe|I do think} {this is an excellent|this is
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    Money and freedom {is the best|is the greatest} way
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    Woah! I’m really {loving|enjoying|digging} the template/theme
    of this {site|website|blog}. It’s simple, yet effective.
    A lot of times it’s {very hard|very difficult|challenging|tough|difficult|hard} to get that “perfect balance” between {superb usability|user friendliness|usability} and {visual appearance|visual appeal|appearance}.
    I must say {that you’ve|you have|you’ve} done a {awesome|amazing|very good|superb|fantastic|excellent|great} job with this.

    {In addition|Additionally|Also}, the blog loads {very|extremely|super}
    {fast|quick} for me on {Safari|Internet explorer|Chrome|Opera|Firefox}.
    {Superb|Exceptional|Outstanding|Excellent} Blog!|
    These are {really|actually|in fact|truly|genuinely} {great|enormous|impressive|wonderful|fantastic} ideas in {regarding|concerning|about|on the topic of}
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    Any way keep up wrinting.|
    {I love|I really like|I enjoy|I like|Everyone loves} what you guys {are|are usually|tend to be} up too.
    {This sort of|This type of|Such|This kind of} clever work and {exposure|coverage|reporting}!
    Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys
    I’ve {incorporated||added|included} you guys to {|my|our||my personal|my own} blogroll.|
    {Howdy|Hi there|Hey there|Hi|Hello|Hey}! Someone in my {Myspace|Facebook} group shared this {site|website} with us so I
    came to {give it a look|look it over|take a look|check it
    out}. I’m definitely {enjoying|loving} the information. I’m {book-marking|bookmarking} and will be tweeting this to my followers!
    {Terrific|Wonderful|Great|Fantastic|Outstanding|Exceptional|Superb|Excellent}
    blog and {wonderful|terrific|brilliant|amazing|great|excellent|fantastic|outstanding|superb} {style and design|design and style|design}.|
    {I love|I really like|I enjoy|I like|Everyone loves} what
    you guys {are|are usually|tend to be} up too. {This sort of|This
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    Keep up the {superb|terrific|very good|great|good|awesome|fantastic|excellent|amazing|wonderful} works guys I’ve {incorporated|added|included} you guys to
    {|my|our|my personal|my own} blogroll.|
    {Howdy|Hi there|Hey there|Hi|Hello|Hey} would you mind {stating|sharing} which blog platform
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    a {tough|difficult|hard} time {making a decision|selecting|choosing|deciding} between BlogEngine/Wordpress/B2evolution and Drupal.
    The reason I ask is because your {design and style|design|layout} seems different then most blogs and I’m looking for something {completely unique|unique}.
    P.S {My apologies|Apologies|Sorry} for {getting|being} off-topic but I had to ask!|
    {Howdy|Hi there|Hi|Hey there|Hello|Hey} would you mind letting me know
    which {webhost|hosting company|web host} you’re {utilizing|working with|using}?

    I’ve loaded your blog in 3 {completely different|different} {internet browsers|web browsers|browsers} and I must say this blog loads a lot {quicker|faster} then most.
    Can you {suggest|recommend} a good {internet hosting|web hosting|hosting} provider at a {honest|reasonable|fair} price?
    {Thanks a lot|Kudos|Cheers|Thank you|Many thanks|Thanks}, I appreciate
    it!|
    {I love|I really like|I like|Everyone loves} it {when people|when individuals|when folks|whenever people} {come together|get together} and share {opinions|thoughts|views|ideas}.
    Great {blog|website|site}, {keep it up|continue the good work|stick with
    it}!|
    Thank you for the {auspicious|good} writeup. It in fact was a amusement account it.
    Look advanced to {far|more} added agreeable from you!

    {By the way|However}, how {can|could} we communicate?|
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    The {text|words} in your {content|post|article} seem to be running off the screen in {Ie|Internet explorer|Chrome|Firefox|Safari|Opera}.
    I’m not sure if this is a {format|formatting}
    issue or something to do with {web browser|internet browser|browser} compatibility but I
    {thought|figured} I’d post to let you know. The {style and design|design and style|layout|design}
    look great though! Hope you get the {problem|issue} {solved|resolved|fixed} soon. {Kudos|Cheers|Many thanks|Thanks}|
    This is a topic {that is|that’s|which is} {close to|near to} my heart…
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    {Where|Exactly where} are your contact details though?|
    It’s very {easy|simple|trouble-free|straightforward|effortless} to find out any {topic|matter} on {net|web}
    as compared to {books|textbooks}, as I found this {article|post|piece of
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    Does your {site|website|blog} have a contact page?
    I’m having {a tough time|problems|trouble} locating it but,
    I’d like to {send|shoot} you an {e-mail|email}.
    I’ve got some {creative ideas|recommendations|suggestions|ideas} for your
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    {Hola|Hey there|Hi|Hello|Greetings}! I’ve been {following|reading} your
    {site|web site|website|weblog|blog} for {a long time|a
    while|some time} now and finally got the {bravery|courage} to go ahead
    and give you a shout out from {New Caney|Kingwood|Huffman|Porter|Houston|Dallas|Austin|Lubbock|Humble|Atascocita} {Tx|Texas}!
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    Greetings from {Idaho|Carolina|Ohio|Colorado|Florida|Los angeles|California}!
    I’m {bored to tears|bored to death|bored} at work so I decided to {check out|browse}
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    I {enjoy|really like|love} the {knowledge|info|information} you {present|provide} here and can’t wait to take a look when I get home.
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    Its {like you|such as you} {read|learn} my {mind|thoughts}!

    You {seem|appear} {to understand|to know|to grasp} {so much|a lot} {approximately|about} this,
    {like you|such as you} wrote the {book|e-book|guide|ebook|e book} in it or something.
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    {A great|An excellent|A fantastic} read. {I’ll|I will} {definitely|certainly} be back.|
    I visited {multiple|many|several|various} {websites|sites|web sites|web pages|blogs} {but|except|however} the audio {quality|feature} for audio
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    {Howdy|Hi there|Hi|Hello}, i read your blog {occasionally|from time
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    If so how do you {prevent|reduce|stop|protect against} it, any plugin or anything you can {advise|suggest|recommend}?
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    so any {assistance|help|support} is very much
    appreciated.|
    Greetings! {Very helpful|Very useful} advice {within this|in this particular} {article|post}!
    {It is the|It’s the} little changes {that make|which will make|that
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    {Thanks a lot|Thanks|Many thanks} for sharing!|
    {I really|I truly|I seriously|I absolutely} love
    {your blog|your site|your website}.. {Very nice|Excellent|Pleasant|Great} colors & theme.

    Did you {create|develop|make|build} {this website|this site|this web site|this amazing site} yourself?

    Please reply back as I’m {looking to|trying to|planning
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    theme {is called|is named}. {Thanks|Many thanks|Thank you|Cheers|Appreciate it|Kudos}!|
    {Hi there|Hello there|Howdy}! This {post|article|blog
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    {Reading through|Looking at|Going through|Looking through} this {post|article} reminds me
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    {Thank you for|Thanks for|Many thanks for|I appreciate
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    {Wow|Whoa|Incredible|Amazing}! This blog looks {exactly|just} like my old one!
    It’s on a {completely|entirely|totally} different {topic|subject} but it has pretty much the
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    It was {inspiring|funny|practical|helpful}. Keep on posting!|
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    {Hello|Hi|Hello there|Hi there|Howdy|Good day}! I could have sworn I’ve {been to|visited}
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    {Disgrace|Shame} on {the {seek|search} engines|Google} for
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    {Thank you|Thanks} =)|
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    Heya {i’m|i am} for {the primary|the first} time here.

    I {came across|found} this board and I {in finding|find|to find} It {truly|really} {useful|helpful} & it
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    {Hello|Hi|Hello there|Hi there|Howdy|Good day|Hey there}!
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