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May Workout

May Workout is a quick workout that can be done at home or the gym. It includes strength training, core and balance work.

This workout can also be modified for beginners. If you have any questions, please contact me and I’m happy to help.

*Warm-up 5-8 minutes before beginning. Cool down and stretch when done.

  1. Sumo Squat, 12 reps | hold squat and complete 12 upright rows
    • Keep weight in heels (not toe), knee over ankles. Relax neck with upright row and only chest level (not to face)
  2. Bentover Row to Tricep Kickback, 10-12 reps – Complete one arm and then switch
    • Keep back flat (not rounded), squeeze shoulder blades together, row up. Hold elbow at 90 and extend arm
  3. Burpee with Overhead Press, 10-15 reps
    • Keep core tight
  4. Standing Superman, 10-15 reps – Complete one side and switch
    • Keep standing knee slightly bent, glute tight, extend arms and leg, then engage core to return upright
  5. Front and Side Shoulder Raise, 10 reps
    • Keep abs/core tight (don’t use lower back), arms go shoulder height (not above) and controlled
  6. Elbow Plank and Stretch, 30 seconds each
    • Elbows under shoulder, engage abs/core, body aligned and hold. Complete with stretch!
  7. 1-3 sets of the entire routine. All moves can be modified for beginners and can be accomplished without the ball.

 

I like my workouts to be quick and effective. As a busy mom and professional, I don’t want to spend hours in the gym. I also like variety but consistency. Meaning, I can’t do the same workout every day, all month (I’ll get bored!) but I like to have a consistent schedule for 3-4 weeks and then change.

My workout plan for May:

Monday: Insanity Max:30 or PIYO
Tuesday: Strength Workout (video above)
Weds: Cycle & Core
Thursday: PIYO, Walk or off day
Friday: 50-minute Cardio
Saturday: Strength Workout (Video above)

My plan will fluctuate but this is the goal, and with a plan I will be more successful! And, don’t forget to keep your nutrition in check. My clients have learned through our coaching program …. abs are made in the kitchen! We can workout and feel strong but if we aren’t eating well then we won’t see the changes that most of us want to see!

 

 

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Disclaimer: As always, please consult with a doctor before beginning any exercise regimen. By performing any of these workouts, Workout with Missy is not liable for any injury. 

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Love your IMPERFECT body

I’ve learned this concept during my lifetime …  to love your imperfect body.

As a female, living with a massive scar down my chest, I’ve learned to appreciate my body and not focus on my imperfect body.

Imagine being a teenage girl and living with a huge, red scar down your chest. That was me! Yes, it would sometimes dictate what I wore and how I felt but I learned to appreciate it … and the meaning behind my perfect, imperfect body.

I was born with VSD, Ventricular Septal Defect. What that means, I was born with a hole in my heart which causes the heart to pump harder to deliver enough oxygen to the body. Sometimes the hole closes on it’s own but mine did not. My doctors decided I needed to undergo Open Heart Surgery when I was 8 years oldMissy Kent Chest Scar.

My scar looks a thousand times better now than it did when I was younger. It was red and large when I was a teenager. I guess it was during that time when I realized my life and good health were more important than an ugly scar. Although … I didn’t see it as ugly, maybe other people did. I saw it as a new life, a healthy life, an opportunity to live a better life … it represented endless possibilities. It’s also why I value my good health and move my body, fuel my body and work to inspire others to do the same. It’s an amazing gift that you don’t completely realize until you don’t have it — good health is better than wealth!

Now as an adult … as a mom … as a 40+ year old women … I have many more imperfect areas on my body.

::: I have stretch marks and a dark vein on the back of my leg which might look bad to some people. To me, they represent a healthy baby boy who added 40 lbs to my body. Thank god for those stretch marks and dark vein.

::: I have a new scar on the front of my body, which changed the look of my abs. Thank god for that scar because we had an emergency C-section for my daughters safe delivery. She was breech and the umbilical cord was wrapped around her neck which we did not know!

I could go on and on. We all have parts about our body that bother us, that might look different, that might affect our confidence. My goal is to challenge you to see yourself and your body with more confidence, more appreciation and with more love. Treat your body like the amazing gift it is. If you need help or motivation, please contact me.

– Exercise so it (your body) has more balance, more strength, more health to live your best.
– Eat well so it (your body) can look it’s best, feel it’s best, have more energy and fight disease.

There is no perfect body, no perfect health, no perfect life … just perfect imperfection that makes you YOU. Respect and love yourself, your body and your life! “Take care of your body. It’s the only place you have to live.” ~Jim Rohn

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Fitness Walking Workout

Fitness walking is a great workout. If you want to burn more calories, improve strength and add some variety then give these a try during your next walk!

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* Warm-up 5 mins
* Walk 2 minutes and then complete one strength move (see below). Walk another 2 minutes, complete strength move, etc.
* Continue this cycle until you’ve completed all strength exercises.

  • walking lunges (20 total)
  • Squat (15-20)
  • Leap jumps (12-15)
  • Plank (hold 30 seconds)
  • Inch worm (10-12 times)

Repeat 2-3 cycles so your walk is between 30-45 minutes

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How to be Mentally Strong

I teach clients, and my kids, how important it is to be mentally strong. People often focus on being physically strong but life isn’t whole without the mental strength.

Everyone faces challenges — from bad days, to devastating life-changing events, sickness, financial stress, relationship issues … Life can be tough and we need to be mentally strong to deal with these events; to learn, grow and come out of the situation stronger than before!

Just as we train our muscles, we need to train our brain — our mind-set, our thoughts, our techniques and ways to excel through the difficult days.

“Mental strength is that quiet confidence that you will cope with whatever befalls and that you will overcome any obstacle however challenging it may first appear, because you have done so over and over again in training or in life’s experience.” ~ Peter Bakersville

It’s easy … but it’s not easy.

Once you find a few ways to cope and face challenges then it becomes a way of life and easier to find strength .. and happiness.

Here are a few ideas that I do when I’m struggling …

  • Read personal development books to grow and become more confident
  • Lace up my tennis shoes, go for a walk and listen to a podcast
  • Search the internet for something funny or motivating
  • Look for the good in any situation and make a list the positive
  • Pray (or mediate … whatever brings you peace)
  • Blast music that makes me happy and energetic
  • Do something nice for someone else

Here are things I do daily to get my mind in a healthy state …

  • Drink water as soon as I wake-up (I make myself drink a huge glass before I can have coffee!) and throughout the day
  • Exercise 30-minutes, 5 days per week
  • Read, watch a video or listen to podcast for personal development — either business, life, faith, fitness or motivational
  • TRY to eat healthy 80% of the time; limit sugar and junk food
  • Get 7-8 hours of sleep

Some of my favorite books and podcast:
– Anything Joel Osteen (faith/life — books & podcast)
– Amy Porterfield (business — podcast)
– The Chalene Show (business/fitness/life — podcast)
– Team Beachbody (business/fitness — podcast)
– Any video or books from Brian Tracy, Zig Ziglar, Oprah Winfrey, Tony Robbins

What are your ways to cope and live a mentally strong life? Share in the comments and give us more ideas …

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PiYo Workout

PiYo workout is a program that improves your strength and reduces inches. You’ll look slimmer and more firm after the program.

It’s key to find a workout that you like to do. Otherwise, we start and stop too easily. A program that’s good for one person, might not be as good for another person. The solution is finding what works for YOU.

As a coach and trainer, I’m always trying to find workouts that help my clients and Beachbody customers. Not all workouts are programs that I prefer to do but I try them so I know what’s included. Personally, I’m a lover of Insanity and HIIT workouts … I like athletic workouts but programs like PiYo (yoga, pilates) are so hard for me.

I committed this workout so I could show my results and help answer questions. I’m almost done .. 3 more weeks and I feel so STRONG! It’s amazing that this low impact workout can provide such amazing results.

If you need to lose inches in your mid-section and thighs … then this is the program for you! There is a modifier if you need beginner options (which I followed a lot in the beginning!!). I’ve noticed a difference in my abs and lower back (also know as muffin top and love handles!) and my glutes (also known as butt) is firmer and tighter. I’ll post my final measurements and improvements at the end of the program.

Check out this video to learn more about PiYo. If you have questions, email me and if you decide to do the program then I will send you my personal meal plan and help you create a lifestyle plan to get the best results (if you want the help … if not, just follow the program guide and know I’m here if you have questions)

Cherry Blossom Smoothie Bowl

Pro tip: To make the bowl thick enough to support the cherries and strawberries, we used three cups of ice. If making this as a shake, you may prefer to only use one cup of ice.

Cherry Blossom Smoothie Bowl

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 1 serving

Ingredients:

  • ¼ cup water
  • ½ cup unsweetened almond milk
  • 1 scoop Vanilla Shakeology
  • ½ cup frozen unsweetened black cherries, pitted, divided use
  • ½ tsp matcha powder
  • 3 cups ice
  • ¼ cup strawberries, sliced
  • 1 Tbsp. unsweetened shredded coconut
  • 1 Tbsp. raw pumpkin seeds (pepitas)

Preparation:
1. Place water, almond milk, Shakeology, half of the cherries, matcha, and ice in blender; cover. Blend until smooth.
2. Place smoothie in a medium bowl. Top with remaining cherries, strawberries, coconut, and pumpkin seeds; serve immediately.

recipe provided by Team Beachbody.

Spring Creek

Fitness Videos

Sample workouts and exercises that can be done in the Spring Creek Clubhouse and neighborhood playground. 

Playground Workout:


Contact me to train:

missy@workoutwithmissy.com
Missy Kent, Certified Personal Trainer
Online Health and Fitness Coach

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Grow your Personal Training Business as a Beachbody Coach

Integrating your personal training business and being a Beachbody Coach is a simple way to grow your fitness business, help more people, expand your reach and make a lucrative income …

I’m a certified personal trainer, group exercise instructor and Beachbody Coach. I’ve been in the fitness industry for over 20 years and worked in every job from training, teaching classes, sales, marketing and management.

In addition to what I mention in the video, trainers and instructors supplement their income in a few other ways.

1. Most trainers use supplements, as do most clients, so it’s a natural conversation to share your personal experience. Obviously we don’t tell our clients what to use but being educated helps. And, as a coach, you have your own website which allows clients an easy way to purchase from you. Coaches do not ship items or deal with the purchase order because that’s all handled through Beachbody customer service. You receive 25% commission from all purchases and receive a weekly check.

2. There are quality nutritional programs through Beachbody that focus on portion control, meal planning and more. As trainers, we meet with our clients and know they are exercising but sometimes the nutrition piece is missing. With these resources, it’s easier to help clients eat healthy which allows them to have better results — being happy and helping your retention.

3. Another way is with the workout programs and exercise equipment. When you teach your client how to do exercises using a foam roller — they can now buy one from your site and do it at home when they aren’t with you (and you receive commission).  Also, training your clients 2-3 days per week is great but what about the other 3-4 days? If they have a home workout program that you can suggest, you know what they are doing on their days “off” and it blends well with what they do while they are with you … again, helping them achieve better results and being happy with you!

These are just a few of the ways that personal trainers and group exercise instructors are integrating their Beachbody coaching business to grow. Please contact me with questions, so I can help you get started and create a personalized business plan.

 

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Kristen 21 Day Fix Success Story

Kristen 21 Day Fix Success StoryWe are all BUSY … whether it’s a move like Kristen’s story or it’s carpooling with kids, traveling for work … we tend to eat out more than we should (want). These eating habits can catch up with us … in more ways than one! I’m so glad Kristen decided to try the 21 day fix and learned healthier habits.

Kristen went through a huge move that kept her from cooking at home. As a result, she would eat out regularly and wasn’t making the healthiest choices! Once she saw the results 21 Day Fix was giving other people, she decided to try it for herself. In 21 days, she lost 11 pounds and 13 inches!

She said, “The 21 Day Fix helped me in so many ways. Not only am I able to feel comfortable for the first time in years, but my eating habits are so much better. This program isn’t like other diets. It’s a way of life.”

Way to go, Kristen!

Do you need help with your fitness program and health goals? Join my next online challenge group!
(via team Beachbody success stories)

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