Inner Strength Fitness

Inner Strength Fitness Workout ideas, Food ideas, Class Schedules

Today's 20min workout! X 3
10/18/2016

Today's 20min workout! X 3

Today's workout took 15 minutes!15 - 12 - 9 - 12 - 15 repsThrusters (can be done with dumbbells)Box jumpsPull ups (can b...
10/14/2016

Today's workout took 15 minutes!

15 - 12 - 9 - 12 - 15 reps

Thrusters (can be done with dumbbells)
Box jumps
Pull ups (can be done with resist band ancored to door)

Enjoy!! 💪

10/14/2016

With this crazy season of coaching two volleyball teams and keeping up with 3 different football schedules, I don't have time to meal prep so I have just been very aware of what I'm eating and portion control without counting macros or calories. I have to say my workouts have slipped when I am at home. I just want to sit on my couch with a cup of tea and watch my hallmark movies ❤
I have made it a goal starting today to at least 2 times a week at home do a short workout. No more then 20 minutes, it doesn't take long and the burn u sustain after is amazing!! I will post my short workouts just in case people would like to try them...

09/01/2016

Heading into the school year!!!
Class schedule each week.
Monday, Tuesday and Wednesday @ 9am
Monday and Wednesday @ 6pm

All classes are held at Amity Christian Church down Goucher

It is $3 a class :)

I have been not eating sweets now for almost 5 weeks. A personal goal of mine and so far the longest I have ever gone. I...
01/27/2016

I have been not eating sweets now for almost 5 weeks. A personal goal of mine and so far the longest I have ever gone. I still struggle some days. So in attempt to find an alternative I saw this recipe on Facebook and made it last night. It is so good and only three ingredients!

01/27/2016

Today's workout:
15-12-10 rep

Bicep curl
Reverse lunge left leg back

Shoulder press
Reverse lunge Rt leg back

Tricep lift over head
Curtsy lunge to side lunge Lt

Low lunge left row
Curtsy lunge to side lunge Rt

Low lunge right row
Calf raises

Crunch
Bicycle crunch

Superman pull arms only
Superman lift arms by side

Lower leg lift
Double crunch

12/31/2015

Day 3 of H&C workout done! Killer!!!

Todays Menu:
Breakfast: 2 eggs, shredded cheese, whole WW english muffin

Snack: Protein shake with water, whole banana

Lunch: Thick slice deli turkey, FF Feta cheese, chopped pecans, dried cranberries, lettuce and spinach, Dressing: cranberry jelly, balsamic, honey mustard

Snack: small apple, homemade PB, half WW english muffin, mashed avacado on muffin

Preworkout drink
Workout drink
Post workout protein shake

Dinner: Pork chop, asparagus, tomato

12/29/2015

Todays menu line up:
Breakfast: 3 eggs scrambled, red pepper/onion/mushroom, little cheese

Snack: 1 boiled egg mashed, avacado, 2tsp peppered mayo, 1/2 large WW tortilla

Workout boost in water
Post workout protein shake

Lunch: BBQ beef, quinoa/brown rice mix, mushrooms, brussel sprouts/butternut squash mix, few dried cranberries

Snack: whole banana, small apple, 1tbsp homemade PB

Dinner: Eating out making good choices :)

12/28/2015

Camps are starting next week!
Monday and Wednesday nights 5pm or 6pm
8 weeks for $75.00

PiYo evening starts Thursday Jan 7th 6pm
8 weeks one night a week $60.00

PiYo morning starts Friday Jan 8th 9am
8 weeks one morning a week $60.00

Also doing a 30 challenge if you want accountability message me!

12/28/2015

So I decided not to wait to the new year. As good as the cookies on my counter taste as I'm chewing them they are not worth feeling sluggish and unmotivated LOL. So I started to day following my Hammer and Chisel menu (based of 21 day fix extreme) and my new H&C workouts. Today was Chisel Balance and my new favorite move is single leg squats on a bench (weighted) awesome!!! My least favorite was the split squat jump on the bench, holy moly!!! Here is todays line up so far on my menu. 1500-1799 calorie range: (following container sizes)

Breakfast: tomato/mushroom cooked, 2 scrambled eggs, cheese and half WW english muffin

Snack: Vanilla protein drink, whole banana, 2tsp homemade PB, 1c unsweetened Almond milk, ice blended

Lunch: Sweet potato, quinoa brown rice mix, bbq ground beef, mushrooms

Preworkout boost: 15-30minutes before workout
Workout energy boost: In my water while working out
Post workout: Protein shake, water, ice blended

Snack: 12 almonds, 1 whole small apple

Dinner: Chicken, veggies

11/18/2015

3 Sets os 12 reps

RIGHT SIDE FIRST:

Right swing (kettle)
Squat single Bicep curl elbow on knee
Single Tricep over head
Chair squat to R side lunge (dbl count)

BOTH ARMS:

Double swing
Squat w/ swing above head to tri lift
Double Bicep curl
Sumo squat

LEFT SIDE:
Left swing
Squat Bicep curl elbow on knee
Single Tricep over head
Chair squat to L side lunge

ON ALL FOURS: weight behind knee

R. Leg lift straight up
R. Angle lift from op leg up
L. Leg lift straight up
L. Angle lift from op leg up

CORE:

Weighted toe crunch
Half back Situp w/ weight on chest
Superman arms by side
Oblique twist

11/18/2015

3 Sets of 12 reps

Bicep curl
Tricep kickback
Row
Shrug

Jacks
Skaters
Lateral jumps
Hit the floor

Squats
Wide squats
Sumo squats
Reverse lunge knee raise (both sides)

Pushups
Double crunch
Dolphins on elbows
Lower leg lift

Mt. Climbers
Plank jacks
Straight leg plank thrust
Bicycle crunch

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Amity, OR
97101

Telephone

+15038350960

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