<div> <div style="height: 20px; overflow: hidden;"></div> <div id="325213094652507378-gallery" class="imageGallery" style="line-height: 0px; padding: 0; margin: 0"> <div id="325213094652507378-imageContainer0" style="float:left;width:49.95%;margin:0;"><div id="325213094652507378-insideImageContainer0" style="position:relative;margin:5px;"><div class="galleryImageHolder" style="position:relative; width:100%; padding:0 0 75%;overflow:hidden;"><div class="galleryInnerImageHolder"><a href="http://www.rachelmeyerfitness.com/uploads/1/7/3/9/1739499/465277_orig.jpg" rel="lightbox[gallery325213094652507378]" onclick="if (!window.lightboxLoaded) return false"><img src="http://www.rachelmeyerfitness.com/uploads/1/7/3/9/1739499/465277.jpg" class="galleryImage" _width="400" _height="266" style="position:absolute;border:0;width:112.78%;top:0%;left:-6.39%"></a></div></div></div></div> <div id="325213094652507378-imageContainer1" style="float:left;width:49.95%;margin:0;"><div id="325213094652507378-insideImageContainer1" style="position:relative;margin:5px;"><div class="galleryImageHolder" style="position:relative; width:100%; padding:0 0 75%;overflow:hidden;"><div class="galleryInnerImageHolder"><a href="http://www.rachelmeyerfitness.com/uploads/1/7/3/9/1739499/3723018_orig.jpg" rel="lightbox[gallery325213094652507378]" onclick="if (!window.lightboxLoaded) return false"><img src="http://www.rachelmeyerfitness.com/uploads/1/7/3/9/1739499/3723018.jpg" class="galleryImage" _width="400" _height="338" style="position:absolute;border:0;width:100%;top:-6.33%;left:0%"></a></div></div></div></div> <span style="display: block; clear: both; height: 0px; overflow: hidden;"></span> </div> <div style="height: 20px; overflow: hidden;"></div> </div> <h2 class="wsite-content-title" style="text-align:center;"> <font size="3"><strong>"Be stubborn about your goals, and flexible about your methods</strong>." - unknown <br><br>Setting a goal is a way of saying you are committed to something. Following through with your goals means setting measurable ways to get there; for example, I will work out for 30 minutes, 3 times per week at the gym. <br><br>If you set a method and it doesn't work out, be flexible to change. Every workout and healthy meal is a step towards getting strong - don't discount the days that things do not go as planned. Get back to your mission (goal) and know that you <em>will</em> get there with time, persistence, and patience.  <br><br>Here's your Wednesday Workout:<br><br><u><strong>Full Body - High Intensity </strong></u><br>reps <em>20-16-12-10</em> (rotate through each exercise for 4 rounds doing listed reps)<br><a href="https://www.youtube.com/watch?v=21sf2-29ImM" target="_blank">walking lunges</a> (hold dumbbells if you've been working out)<br><a href="https://www.youtube.com/watch?v=X6-DMh-t4nQ" target="_blank">push press</a> (5-10 lb dumbbells for new exercisers, 10-20 lbs if regularly workout, 25+ for advanced; do not arch back - keep core tight)<br><a href="https://www.youtube.com/watch?v=lCoAKz5LWmE">burpees</a> (add pushup for advanced, no pushup for beginners)<br><a href="https://www.youtube.com/watch?v=20L8ClULNM0" target="_blank">plank hold</a> (instead of reps do timed @ 1 min, 45 sec, 30 sec, 20 sec)<br><br>note: do this as fast as you can, record time and try again each week</font><br><br><br> </h2>

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