#MLG

Welcome the burn. Exercise can be hard and sometimes you dread feeling that burn because it’s uncomfortable but with pain comes progress.

Do not run from the work, feel the work.

Embrace the challenge and know that great things are coming.

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Day 17 Challenge:

• Invite the burn. Get in a lunge position and hold it for 2 minutes on each leg.
• Do it again. When you have finished the first time, I want you to do it one more time. 2 additional minutes on the left and 2 minutes on the right.
  How did you feel when you pushed farther than you thought you could?

Day 17 Exercise:

INSANITY: PLYOMETRIC CARDIO CIRCUIT

What you say to yourself will ultimately come true. Your thoughts, your actions and your words have impact on all areas of your life. Today is about having a positive impact on what you’re telling yourself.

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Day 16 Challenge:

• Create your mantra. Feel free to share it below in the comments with others here in this course.

Day 16 Exercise:

INSANITY: UPPER BODY WEIGHT TRAINING

 

You are halfway through this 30 day transformation journey.

Now that you have trust in yourself, I’m willing to bet you can start to believe that you can do this.

If you made it this far you can finish it. Are you working hard? Are you believing? Are you envisioning your greatness? If you are keep going but if you are not, then you must dig deeper. You must trust and believe in who you are.

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Day 15 Challenge: 

I want you to journal 15 moments or experiences that you want to have over the next 15 days. It can be celebrating going full out in a workout, having coffee with a friend or even just getting a good night’s sleep.

Make a plan to push through the second half of this journey.  It’s easy to lose steam in the second half – but you got this.

Finish strong and ask yourself what else do you want to accomplish. Journal 3 more goals.

 

Day 15 Exercise:

INSANITY: PURE CARDIO + INSANITY ASYLUM VOL. 2: AB SHREDDER

This is day 14 and the end of week 2!

Don’t wish for it, work for it. Stop thinking about it and actually do it. You have to focus and be in the moment. The worst is to regret that you did not do your best.

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Day 14 Challenge:

• Will you strive to transform not only your body but also your mind?
• Write down a moment that you felt like you were on top of the world, where there was nothing holding you back and everything was in your favor. Everyone has a moment like this whether it was when you decided to go on a fitness journey or at another time in your life. How did it make you feel? Be reflective. That moment will happen again.

 

Day 14 Exercise:

Rest day. If today is one of those days that you feel inspired to move, go on a walk and take time to reflect on your accomplishments as you prepare for a brand new week.

Your life is not a coffee break.

There are seasons of your life when you have to slow down and you need to rest but be careful to not procrastinate taking control of your circumstances and committing to change.

This transformation is not a coffee break. You must put in the work to earn the results.

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Day 13 Challenge: 

No more procrastinating. The harder you work, the stronger you become. The harder and stronger you are, the more you will become your rock. Procrastination is rooted in fear.

What do you fear? What happens when fear creeps in?

Day 13 Exercise:

5 mile run or INSANITY Asylum Vol. 1: Veritcal Plyo

Today, you don’t have to workout. You GET to workout. Honor your body through movement and know that you are taking steps toward a healthier you.

Today is day 12 and today is about progress and let me reassure you, what you are doing is amazing. However, with progress and analyzing habits and behaviors also comes criticism of yourself maybe even from others.

Check in with those friends you committed to, earlier in this challenge with no intention but to just connect.

Be proud of yourself for what you are doing with this challenge.

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Day 12 Challenge: 

• I want you to look in a mirror and look at what you like about yourself. Take a selfie, print it out, and circle what you like about it. You should print this out but if not, use an app to draw lines to parts of your body and write what areas you love about you.
• If you were to ask others, what would others say about you as your lifetime transformation? Your most transformative moment?
• Bonus: Take to social media. Ask your friends for help. In a post, ask them what they would say about you say as your lifetime transformation or your most transformative moment? Don’t forget to use the hashtag #TisForTransformation.

Day 12 Exercise:

INSANITY: Cardio Power & Resistance

Today is about differentiating between excuses and reasons and building a strong foundation.

Excuses crush goals. They can be tools of incompetence. There is a difference between reasons and excuses.

Reasons are things that have merit. “There is a reason I couldn’t run because I sprained my ankle.”

Not running because it’s drizzling outside is an excuse. If something happens in your life and you cannot go right then you have to go left. There is always a way for you to succeed.

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Day 11 Challenge: 

• Describe a past circumstance or struggle that motivates you to succeed today. What excuses could you have made to keep you from achieving your goals (but you didn’t)?  What kept you from holding onto those excuses?
• Write down a promise to yourself to remember that your excuses are not a good enough reason to miss achieving your goals.
• Bonus: Put this somewhere you can access it when you think about skipping out on your commitment. Maybe your background on your phone or in a reminder or notes app on your phone.

Day 11 Exercise:

INSANITY Asylum Vol. 1: Strength