Week Two Journal Entry

So who is still keeping up with their resolutions? It's only week two I know, but I know how easy it is to slip, and slipping is OK, we are only human! I actually believe that is a VERY important point, which is why I want to post S.E's week journal update, I was both moved, engaged and inspired reading her entries. I think we can ALL identify, but what I fell in love with most was the fact that she owned up to 'slip' days, and didn't let herself fall totally off track, instead she would make up for it and hop right back on the next day.
As you read her journal you get a sense of how much 'self-talk' plays an important role. Kudos to S.E for being an ambassador to the program and being candid and honest in sharing her journey with us.

S.E. Journal Week 2
1.09.2012: I did the AR Burpee workout today. WOW! that is one intense workout! Toward the end, I modified the burpee here and there (to stepping back and forward). I can see how this workout gives results. I have to say, I was dreading this workout before I did it (I have done burpees in workouts before and know how hard they are. I am not even close to my former fitness level right now so I anticipated that this workout would be hard)…after I finished the workout, I realized that it wasn’t nearly as bad as I had expected and I felt really good from it. Another thank you to Amanda! (as a side note, I didn’t run today -- time restraints and I was tired. I will rearrange my runs this week so that I get in the mileage I need for my half-marathon training). How am I feeling? stronger…little by little, I am rebuilding strength and endurance

1.10.2012: This morning was a bit of a disappointment for me. After one week on the AR Program, I have felt better and I feel like I'm leaning out and building back my muscle tone and strength. But this a.m., I weighed myself...only to find that I had gained weight. From past training and monitoring my weight and body fat, I know that if the number on the scale goes up it is not necessarily an indicator of what is going on...but it can play a mind-trick on you! I just have to stay positive, and use this to fuel me to stick with Amanda's workouts...over time, I'll see results. I reached out to Amanda, and she gave me great positive feedback. She also mentioned that diet is 70% of the equation -- a good reminder to keep my diet clean and healthy. I also need to focus on drinking more water.
On a purely positive note, Amanda has me doing push-ups daily. I have been doing them modified (on my knees). I am noticing that the modified version is not as challenging, so I am incorporating regular push-ups. That's exciting...I did one full set of regular, and am waiting less time (practically no time) in between sets. That alone shows me that I'm getting stronger again. 
Today's workouts: 3.5 mile run at lunch time - interval run: I pushed hard! I felt great after and I'm looking forward to tonight's AR Hotel workout.
**Okay…so "tonight's workout" never happened! I was exhausted after a long day, and ended up asleep by 8:30 p.m.! also, I didn't eat healthy - maybe because I was tired and perhaps discouraged from this morning...I need to refocus and not let "imperfection" to take away from all the good things I've been doing/have done! I had a great run today and will fit in the Hotel workout later this week. As long as I keep up with this, I will see results…

1.11.2012: I ran 2 miles on the treadmill and did the LBD workout. I did all of that during my lunch break at work…the AR workouts are easy to do at the gym (I usually do them at home), and short enough that you can fit one in during a lunch break (as long as you don't mind getting sweaty, which I don’t!). I am noticing that my arms are getting more defined again, which is good. Interestingly enough, my forearms are sore (maybe from the Burpee workout??? not sure). I feel like I had a great workout today. With each great workout, it helps keep me focused and on track. Again, I'm not letting a day here or there that is no so on point affect my overall perspective or undermine everything else I'm doing. 

Staying Motivated?

Who is sticking with their new years goal to get fit? Anyone joining Lily on the 30 DAY AR Challenge?
Check out her video and facebook page daily to know what she is doing to stay on coarse!
http://www.youtube.com/watch?v=9Sl_1X1-D1A&context=C3cd944fADOEgsToPDskLbzS8fd_9oMs1AbTLFnWIG


For today's challenge, give the BIG BURN Workout a go - here is the link, just paste it into your browser:
http://www.youtube.com/watch?v=8Dw3g0quwrA&feature=plcp&context=C3b28c5fUDOEgsToPDskJ420TsFRnpLj_Ms8vEW-o3
It;s SUPER effective and intense, but short, so rather than thinking too much about it, just get your clothes on and DO IT!

Let me know how it goes!!

AR Fitness Challenge Journal
1.03.2012: I had a long commute home tonight and was NOT up for doing
a workout when I walked through the door.  I was hungry, tired, and
plain and simple, just not motivated to workout.  I have been getting
over being sick which is also taking a lot out of me.  I decided that
I would eat first and workout after I had digested a bit – although in
my mind, the excuses were already starting to form.  I made sure to
have a light dinner so I wouldn't be too full to workout later.  I
ended up having to babysit my nephews and two of the three were still
awake, which required my attention.  Ultimately, I was free to do my
workout.  But what did I do? I sat down to read…anything to avoid this
15 minute workout.  Somehow, I got myself into my workout clothes and
ready mentally.  I knew if I just started, I would be able to do it.
I did the Little Black Dress Workout.  It is a 15 minute workout made
up of 6 exercises.  You do each for 30 seconds.  I didn't use a watch,
but rather did each exercise 15 times except for the exercise with the
pushup - for that I do less reps. This is my favorite of the AR
Program workouts.  I find it goes quickly (only 3 rounds of the
exercises), it isn’t too challenging (don’t get me wrong, it IS
challenging!), yet it feels good and I can feel that it is working my
body to get me leaner and stronger.  Needless to say, I got started
with this workout and was almost through it before I knew it.  Because
I am not exact with doing the reps for 30 seconds, my workout lasted
for about 20 minutes instead of 15.  Kind of funny since I didn't want
to workout in the first place.  I felt great afterwards – mentally and
physically…I accomplished what I set out to do today.  I did the AR
workout, I ran 3 miles on the treadmill earlier in the day (I forced
myself since I bailed on yesterday's 4 mile run), and did three sets
of push ups two times today.  Maybe I wont be able to motivate the way
I did today every day, but for now, I’m just glad I was able to
motivate today! Tomorrow is a whole new day…with a whole new set of
workouts.



Below is a post from Sarah on her progress, this is her day 2 journal - I think we can all identify with her! how are YOU all feeling?

First Challenge of 2012

2011 was quite a year of change for me, and likely for you (a lot happens in a year), and I have to say it was one of my best and hardest years yet! I'm looking forward to THIS year, and so what better way to start than with a challenge?
As you know, it's really hard to make abstract or unstructured resolutions or goals, so after being approached by several people, all with the same issue; they want to lose weight, get in shape etc. but where to begin? Many of these people are extremely successful, ambitious individuals who were simply bored with their current routine, had fallen off track or hadn't seen the results they wanted - ALL of us have room for improvement right?? Well, here is your chance, read below to find out!

Thanks to Lily Rubio, the founder of Cupcake Covertops (http://cupcakecovertops.com/), I devised a 30 day workout challenge, which she is leading by example and vlogging daily! It entails 5 video workouts per week which are all found on my youtube channel (www.youtube.com/amandarussell).

I invite YOU, yes YOU who are sitting there reading this to join. No matter who you are, your background, your goals, YOU CAN do this, I absolutely think it is the BEST way to start 2012 and the BIGGEST INCENTIVE, this first one is 100% FREE.

Every day for 30 days Lily will designate which workout video to do on her youtube channel  http://www.youtube.com/user/CupcakeCovertops AND I will post which workout to do the night before on my facebook page http://www.facebook.com/arussellfit, so you can prep yourself for the next day, and rally support!

Make the COMMITMENT and join Lily and I for this 30 Day GET Lean and Toned Challenge - the time is now, if you really want it, you will work for it and commit, if you don't you'll find an excuse :)

Have a friend, get him/her to do it with you!

LEt this blog be your personal journal where you can document exactly how you feel each day, what you accomplished, what you had trouble with. LET'S DO THIS!

This comment is from Sarah, today was her first day of making the commitment, here's what she had to say:

JOURNAL:
30 DAYS TO A STRONGER AND LEANER ME
THANKS TO THE AR WORKOUT PROGRAM


1.02.2012:  I am excited to start the AR Program! 30 days of a
consistent routine, plus half marathon training/running will be sure
to get results! Amanda’s program is intense, but the workouts are
do-able, short, and they give results.  It is really all about my
attitude.  I can do this – that is the attitude I need to have!  I was
in the best shape of my life a year and a half ago, and I changed my
focus – that is okay.  I will get back to the fitness and shape I had
before – perhaps I’ll be even stronger this time since I am internally
stronger.  Let’s see how I feel doing Amanda’s workouts!  Today is the
first day of the program.  I also have a 4 mile run to do on the side.
 She has me doing 5 of her workouts this week.  I have a challenging
week in terms of traveling around, so I need to plan and make sure I
get the workouts in.  Plus I need to eat healthy.  That is a big part
of leaning out as well. ***
okay so I just did the first workout of the plan.  Man was that hard!
I did the Hotel Workout.  It is 5 rounds of 10 exercises, doing each
exercise 10 times.  The leg exercises are very intense, but by the
middle exercises allow for a little recovery while still pushing you.
On the 2nd round, I didn’t think I would make it until the 5th round.
I started negotiating with myself.  I told myself to get to the 4th
round and I’d see how I felt.  I thought to myself, it’s just the
first day and I can workup to getting in the 5 rounds as I progress
with the plan.  But then on the 4th round, I thought to myself, this
is day one…are you going to let yourself down? I managed to do all 5
rounds and I’m so glad I did.  I also did three sets of pushups
(modified/on knees) before beginning the workout.  I imagine that I
will quickly get back into shape with these workouts! It is
intense…but not too long of a workout that I can’t sustain that
intensity.  And hopefully as I continue to do these workouts, I will
get stronger.  How do I feel? I am beat, but yet energized at the same
time!"

August AR Program Pictures

Thanks to the LuLuLemon NY Key Leaders, Nicole and Romina, who came out and checked out The AR Program for themselves. These girls proved they lived what their brand stands for!

Getting all warmed up and taking over the pier. Despite the heat, everyone made it happen!

I have to admit, we are one fit-looking group!

Working it around the Pier - thanks for coming out last night and a special thanks to Dr. Greg Shure and Madison Square Wellness for joining us and offering complimentary adjustments. As New Yorkers and corporate professionals who tend to be stressed out and sit in offices all day - active release therapy, chiropractic work and massage can be a savior!

For those of you who missed last night, Dr Shure and his team will be back next week after the workout!

Until then, have a beautiful week!

Cheers,

Amanda

Second Last Day!

So whether you’ve been a devotee of The AR Program all summer, or need a little kick in the butt to get out there, tomorrow is the second last class of the summer – bittersweet, yes! Time flies in the summer, and I am so happy to report how amazing my Tuesdays have been because of you guys. It’s amazing to have such a warm, friendly and seriously dedicated group of individuals. In this crazy city, where no one has enough time in the day, it’s pretty special that we all make the effort to gather once a week to push our bodies to the next level, experience the outdoors and have a blast together.

Priorities

I know some of you who move meetings, push dinners later and other changes to make it happen on Tuesday nights; THAT is true commitment! It means you have made the choice and the commitment to yourself, and to truly get into shape and live your best life, that is what it takes. It’s easy to come up with excuses, no one ever wants to get moving and pushing it after a long day, but the benefits far outweigh the lazy, tired feelings that tempt us to opt out. So this Tuesday, let’s all get excited – and I have a lot more than just a workout for you to be excited about!

Not only will Health Warrior and ZICO Coconut Water be there to provide chia bars and coconut water – we have a special GUEST!

GUEST:

Dr Greg Shure founder of Madison Square Chiropractic and Wellness will be spending 30-40 minutes at the end of our class to offer a few minutes of one-on-one stretching for those interested. I know that with the way we push ourselves in class we could all use a little care. Check him out: www.msqchiro.com

Finally, don’t forget to stay up to date on all things AR Program, and check out all the pictures of yourself, you never know where you’ll turn up ;) http://thearprogram.blogspot.com

And I'd love for you to 'like' me on facebook - not only does it make me feel special, ;), you can keep up with all events, fitness trends and happenings and more: 

Cheers,

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

What Can I Say?

AR-Campers!

I am so very thrilled to have you all a part of my first summer EVER of The AR Program, you guys are amazing, and not to get all mushy on you, you have made this experience incredible for me. In the future I plan to take The AR Program to the national level, but YOU are the very first group I’ve had to test it, to give me feedback, to provide confidence that it works! I hope you will join me wherever I go, and when we are all 20 years older, we will still be out there, rocking our bodies, pushing it to the max, and looking HOT at 50, 60 or 80 J

AR NEWS!

·      AR TV: For those of you whom I haven’t told, I have partnered with a VERY cool online TV production company based in LA. They are actually backed by GOOGLE, and starting this fall, I will be filming two shows per week with them. One will be a weekly exercise TV show (The AR Program style), and the other will be a Fitness, Health and Lifestyle Talk-Show, which I will also host. I am thrilled at this opportunity and will keep you posted. If any of you has good ideas for talk-shows or knows someone interesting to interview, please let me know, I’d love to bring exposure to any brands or people I believe in.

·      Website MakeOver: Perhaps what I’m most excited about is my new website. As you know I have spent the last year working on the little site I have up now, but it’s been my dream to build a highly functioning, incredibly professional and comprehensive fitness and wellness site. The design is now in place and our goal is to launch this fall. The site will not only showcase my two TV channels, but also daily vlogs, articles and sections for other lifestyle topics such as beauty, style, music, etc. Stay Tuned!

·      HEALTH WARRIOR: So proud to be the spokesperson for the amazing new miracle food Health Warrior Chia Seeds and Chia Bars. If you haven’t tried them yet, you MUST! http://www.healthwarrior.com/home.aspx

·      ZICO Coconut Water: As you know I have been the face of ZICO water since last August, working with them has been a pleasure, look out for my billboards and signs in your local grocery stores, buses, trucks, Hamptons Jitneys and more J

·      SUPER SATURDAY in the Hamptons! The biggest fashion party of the year. This Saturday I will be out there with ZICO, with my very own booth bringing awareness to ZICO and The AR Program, if you’re out there please stop by and say hello!

·      Last week BodyRock Sport hosted an Magazine Editor Event in Central Park and Featured The AR Program. It was such a unique experience to teach The AR Program to 10 top fitness editors, women who have seen it all. What an incredible experience. And to partner with BodyRock Sport was especially fun, the line combines two of my favorite passions, fashion and fitness!

·      Are you getting married anytime soon? Or know anyone who is? Check out my article on BrideFinds.com which gives targeted exercises depending on what kind of dress you are wearing…ex. Traditional gown, mermaid gown etc.

·      Heartbroken? Having relationship or dating issues? I’m proud to be the Fitness and Lifestyle Expert on Bounceback.com. There is no explaining this site, you must check it out for yourself: http://bounceback.com/articles_details.php?id=9&article_id=553

• ·      ·      Real Beauty Tips? Check out my new column on The Beauty Bean, it’s a great site filled with all the tips and advice you could imagine regarding beauty, health and style the natural way! http://thebeautybean.com/site/sweat/the-best-exercise-biggest-secret-for-toned-arms-reptile-push-ups/
• ·      ROLLERBLADE: I am proud to be the new Rollerblade Girl. Inline skating is an intregal part of my fitness regimen, and I have been able to collaborate with the folks over there. Check out my bi-monthly column and rollerblade workouts: http://www.rollerblade.com
• ·      Europe: I'll be heading to Europe in August to film a new Reailty Show, which I will be hosting, stay tuned as the details are still top secret.
• ·      LA? As New Yorker's I know many of you are bi-coastal, so if you find yourself on the West Coast, let me know, I will be filming half of my talk shows and exercise shows out there. Perhaps we can get an AR Program class started out there :)

Love and Cheers,

Amanda Russell, MBA, CPT.

Health & Fitness Expert

Founder/CEO The AR Program

www.amandarussellworkouts.com

The Health Warrior Founders LIVE their brand at The AR Program

Last night was an epic kick off to our first ever co-ed group AR Program/Warrior Workout. Check out the pictures of yourselves. We did awesome, talk about sweating it out and breaking through limits on the hottest night of the summer.
Special thank you to Health Warrior and ZICO Coconut Water for providing all the chia bars, waters, chia seeds AND the VERY cool AR/Health Warrior Tanks and Tees. If you missed this week, come and get yours next week.
AND we will have special guests: Next Week Women's Health Editors will be joining us - let's show them what we've got!

AR Program Bootcamp Begins Again

Apparently one ladies exclusive program was not enough. WE had so much fun, I'm offering a second series, starting Tuesday July 19th (tomorrow) and running every Tuesday for the next 4 weeks.
So register for all 4 weeks or drop in on the Tuesday's you can make it.

One thing is for sure, you will learn new ways to workout more effectively and efficiently - if you aren't satisfied, please don't hesitate to tell me, your money back guaranteed!

So make a choice to kickstart yourself into a new level of fitness and come join me tomorrow!

Sincerely,

Amanda

We DID IT!

Just a short note to say CONGRATS to all my wonderful ladies who joined me in being a part of the first ever AR Program Bootcamp. You ladies exemplified the power of working together, and the synergy created when we all come together, we work harder together AND we have more fun.
WE worked out in a way that is VERY hard to do on your own. We naturally don't 'love' plyometrics and jumping and lateral movement, so this was the chance to learn it, to incorporate it and to shock your body. So proud of all you!

AND I know many of you expressed interest in getting on your own personal customized AR Program. I am offering FREE consultations the last 2 weeks of July and first 2 weeks of Aug for anyone who reads this on here (the AR Program blog). So if you are wanting to get on a regular program (one day per week is great but far from enough). I'm here to help! And as always, I am here for endless questions etc.
Keep up to date on my website: www.amandarussellworkouts.com

ANd exciting news! I will be shooting The AR Program as an online television series once per week along with a once per week health, fitness and wellness talkshow beginning in September. So hopefully my the end of the fall you will be able to tune in with me on your iPad at home, outside or in the gym!

AND lastly, if you are interested in another series of AR Program this summer, please let me know and I'll make it happen!

Cheers,

Amanda

Happy 4th of JULY!! Last Class of June Series TomorroW!

Happy 4^th of JULY!!

Hi Lovely Ladies!

Hope you had a fabulous long weekend and are looking forward to enjoying some fireworks this evening! If all the bbq’s, desserts and cocktails have left you feeling a little less than fantastic, tomorrow night we sweat it all out and kick off our short week on the best note!

It will be the LAST class of this program (there will be one make-up class at some point for the one missed, but the date is TBD –we will discuss tomorrow).

You have all been incredible; your energy, enthusiasm and sheer sisterly support to one another has been amazing, so let’s finish on a strong note!

So whip out your goals from the beginning of the program and have a look back, where did you deviate? Ask yourself what worked? What didn’t? I hope you all learned new and more efficient ways of working out, shocking your body and breaking through plateaus!

I’ll keep this email short and sweet as I’m sure you’re still on ‘vacay’ day and not interested in reading my usual ‘novel-long’ emails!

See you tomorrow!

Cheers,

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

AR Program ACtion - Week 3

AMAZING JOB TONIGHT!

Not to get all corny, but I LOVE you guys! This was the first ever group AR Program and you could not have made it a more inspiring and memorable experience. Such a diverse group of accomplished women all making the choice to bust out of their busy daily lives to show up to sweat it out week in and week out. 

As I said tonight, this class is about more than just one hour a week, it's about making a choice, a commitment. It's about setting goals and doing what it takes to get there. The race is not won on race day, it's won in the hours of work, the journey it takes to get there.

So whether it's your goal to lose weight, tone up or simply learn new ways to get in shape or any other goal for that matter (this carries over to ALL aspects of life), forget about any limits you have placed on yourself. Set your standards higher and don't take no for an answer (from yourself or from anyone).

I know this wasn't our last class yet, but I just wanted to take a moment to express myself. I went into this thinking I would be teaching YOU everything, but I think I have gotten out of it more than I ever could have imagined...thank you!

pictures and video from tonight to come, keep checking back :)

SUMMER IS HERE!!

Tomorrow’s class will be the best possible prep for the long weekend, what a way to kickstart the summer on the right note!

A couple exciting things for tomorrow’s class:

-The ZICO team will be there to provide us with water, any request flavors? Tell me asap and I’ll try to get that flavor for you! http://zico.com/

-The founder of Health Warrior Chia (the delicious bars we sampled last week), is going to try and be there to see what you think of the bars himself! Check them out online: http://www.healthwarrior.com/home.aspx

-Designer of BodyRock Sport, Kelly Dooley will not only be there, but she’s going to join us in rockin our bodies! http://www.bodyrocksport.com/

-The editor of wellandgoodnyc.com will be with us to partake in our sweat session. I highly recommend this site for all the top trends and latest info on all things fitness and health!

-Finally, I am asking for ALL your support, energy and enthusiasm, as I am having parts of our class filmed tomorrow to make a 4 min clip which will reveal a glimpse into The AR Program- I will absolutely share it with all of you when it’s done next week!

-Don’t forget to keep up with our blog, I love seeing the comments! It helps keep you committed and accountable!

MORE SUMMER NEWS:

Anyone in the Hamptons?

I will be out there teaching!

Spinning: Friday afternoon’s at 530pm I will be teaching an interval cycling class at the Southampton Gym (HGC) – it’s right beside the jitney stop, very convenient, let me know if you’d like to come!

Hamptons WARRIOR WORKOUT! I will be hosting a 3 hour fitness challenge/event on Friday August 11^th outside in Southampton. Along with two other top instructors – the concept is for you to have an all out total body workout, with 3 classes of back-to-back physical action. One hour will be the AR Program, the next hour will be Kelly Connaughton’s famous Body combat and the third hour will be a yoga/pilates fusion, so get ready to break through all plateau’s, make this your goal!

Where: Southampton (outside) Exact Location TBD

When: 9am-noon Friday Aug 11^th, 2011

 If you or anyone you know is interested please email me at Amanda@amandarussellworkouts.com

Fitness & Lifestyle

I’m writing a column for a few online publications, which I think many of you will find interesting:

Bounceback.com: This site is AMAZING, it’s about overcoming all things heartbreak. Here is my first article in case you want a read J Or if you or anyone you know is going through a rough time!

http://bounceback.com/articles.php?id=9&article_id=543

The Beauty Bean: This is your source for all things beauty from sweating to make-up! I’m currently the onsite fitness and lifestyle expert, my first article: featuring the reptile push-up! http://thebeautybean.com/site/sweat/the-best-exercise-biggest-secret-for-toned-arms-reptile-push-ups/

Rollerblade! I honestly believe rollerblading is one of the BEST forms of cardio! You can following my column on http://www.rollerblade.com/magazine_detail.php?id=1720&pag=1&mag_fam_id=348 to get actual inline skating workouts, from hills to intervals!

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And lastly! Join my weekly newsletter or visit my website for all my videos, workouts and articles on all things fitness, nutrition and motivation! www.amandarussellworkouts.com

Equinox Members:

My spinning class schedule for July is as follows:

Monday Mornings: 7:15am at Printing House Equinox

Tuesday Morning: 6:15am @ Greenwich Ave Equinox

Wednesday Evenings at 6:15pm @ 54^th St and 2^nd ave

Only 3 more classes of The AR Program left this summer in NYC, so get your booty’s there and feel free to drag out your friends. The AR Program is the REAL deal, with a solid structure that is guaranteed to produce results. If you can learn to workout like this, you will be ‘fitness-model-fit’ in no time ;)

Motivation: Don’t ever fear the work, embrace it, be empowered by it!

See you all tomorrow!!

Xoxo

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

'AR' 7 Minute AB Routine!

Alright ladies, you were so great to remind me to post this. I do this routine religiously twice/week. Go from one exercise to the next consecutively without taking breaks in between!

It's super important to do each exercise slowly and properly, so you feel every inch of it rather than rushing through it.
If you don't remember how to do each exercise, we can go through each move at the next class and take pics so I can post the steps online :)

AR ABS ROUTINE

30 seconds: Regular Crunches with legs at 90 degree angle
30 seconds: Leg Lifts
30 seconds: Hold legs straight up and touch your toes
30 seconds: V-Ups (legs and arms raise up then down)
30 seconds: Bicycles
30 seconds: Shovels (with feet)
30 seconds: Oblique side crunches w/ leg
30 seconds: Oblique Side crunches w/ leg (other side)
30 seconds: Lay Flat - horizontal scissor kicks with legs
30 seconds: Vertical Scissors (touch hand to opposite foot and switch)
30 seconds: Total Body Crunch
30 seconds: Turtle Shells
30 seconds: Oblique Sit-Ups

30 seconds: Full Sit Ups

Limitations are Self-Imposed

To my Dearest Warrior-ettes!

AMAZING job last night! The energy was incredible, I’m so proud of you. That workout done on your own is grueling, but it shows how the combined energy of a group can make you push harder AND make it so much more fun!

I was also thrilled to hear that many of you used last night as the official ‘kickstart’ to your healthier, fitter lifestyle, I love it!! Please share your goals and keep up with the journals! A shout out to Erin (EK) and Carrie (Dolce) for their outstanding spirit!

Limitations

When it comes to limits, the only limits we have are the ones we impose on ourselves. This occurred to me in my hesitancy to ‘write’ articles. Writing was always something I loved to do, but being an athlete throughout my school years, with an interest in all things math and business, I was never encouraged to write. I thought I just wasn’t a writer and that I could never come up with anything good or worth reading, in the creative sense. This was a limit I placed on myself.

We see what we see because of what we have experienced in the past and what society has conditioned us to see. We all have our labels. Girlfriend, wif Daughter. Friend. Each label comes with a certain visual image and a set of preconceptions. However, we are not defined by our labels. Do not let your labels draw boundaries around who you are, what you can do and how you behave.

Most of the limitations we have are self imposed based on how we choose to see ourselves or how others see us. Just for a second, imagine yourself without these labels and limitations. What would you be doing? Now, ask yourself what’s really stopping you. I can’t say for sure but I think you’ll be pleasantly surprised by how amazing you are if you give yourself a chance.

So if you’ve always wanted to be in stellar shape, feel  energized, confident and radiant, now is the time to remove your limits and go after it!

Next Week!

BIG week! If there is a ‘must’ come class, this IS IT! We’ll have the founder of Health Warrior Chia Bars there, the ZICO water team, the designer of BodyRock Sport (you’ll receive a discount off her fabulous designer fitness line) AND you’ll each receive a customer AR Program/BodyRock Tank – and let me tell you this isn’t any cheapo tank you receive at fun races, they are gorgeous quality, I’m super excited!

AND, I’d love your support as I’m having this filmed!

PLUS editor of http://www.wellandgood.com.au/ will also be there, she will be taking the class and looking for your spirit and feedback. We can show them that we ARE the hottest class in town!

Weekend GOAL!

Keep a workout diary and try to get in at least 2-3 more cardio days, along with 1-2 plyometric/bodyweight workouts. See my site for workout examples http://www.amandarussellworkouts.com/ - No excuses, most of these workouts are 20 minutes or less and require only your body!

Cheers to a great week/weekend! See you next week!

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

NO ONE can Get Into Shape For you!

Hi Ladies!

Alright, so due to threatening inclement weather we missed last week, which I am so annoyed about! BUT, I hope you all still got your workouts in!

Officially tomorrow is our 2^nd class together, do not fall off the train! No matter what is going on in your life, bad, good or ugly, make the decision to stick with this. Even if you’ve flaked before, prove to yourself that you CAN commit, you are doing this for YOU.

The one thing about getting into stellar shape is that NO ONE CAN DO IT FOR YOU!  It is something that requires sweat, effort and sacrifices. No matter where you’re at in your journey to fitness or weight loss I am confident that each and every one of you CAN achieve your goals.

The CHOICE

Everyday you have a choice of how you are going to live your life.  Some days it’s tougher than others to stay on track, to stick to the commitment we made with ourselves, but it is CHOICE NOT CHANCE that determines your fate. So whip your journal back out, and write down want you want to achieve this week and make it happen!

MY GOAL

My goal is to get 5 quality workouts in: 4 days of cardio and 2 days of plyometric and bodyweight strength training. I am also aiming to get 100grams of lean protein per day. Your goals don’t have to be major, baby steps and small goals put you steps further!

Don’t Forget

To check out our ladies blog, keep up to date as the week progresses, keep the comments rolling, let’s support each other and comment on where we are on our own journey: http://thearprogram.blogspot.com/

Looking forward to tomorrow night. So bring your water, your pen and paper and come out for an hour of heart pumping, sweat flying intensity and FUN!

BTW- bring your best attitudes and spirits, I’m keeping track of you all and VERY COOL prizes will be given out on our last day J

Cheers,

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandarussellworkouts.com

Deepest Apologies

Ladies!
I'm so bummed about our lost class yesterday, I know how pumped everyone was, especially me! We had all our sponsors and even camera people ready to go! But Mother Nature decided to act up and we just couldn't take the chance of lightning while on the Pier!
BUT not to worry, I will be doing a make-up class at the end, so don't sweat it! I hope you were able to get a solid workout in on your own last night. Special apologies to the 4 girls who showed up, I heard they did their own mini-bootcamp - AMAZING! love love it!

That being said, next week will be double the fun, and I'll throw a little extra intensity and bonus abs section in if you want to go a bit longer.

The energy and enthusiam from everyone has been astounding, some of the emails from you have literally brought tears to my eyes. I know we all have our own reasons for doing this, and you never know what the person next to you is going through, so it's amazing for us all to come together, to make this commitment to be better versions of ourselves!


You GO ladies!

Also, your goal for this week is to try one of the workouts from my site. They are all free, and can be done anywhere with no equipment. They are similar to what we do in bootcamp and they WILL shock your body and make change happen. Remember, it's not about quantity, it's about quality, intensity, effort!


Amanda Russell Workouts



WE ARE STRONG!

xoxox

Amanda

Zico, BodyRock Sport and Health Warrior Oh MY!

Dearest AR Bootycampers!

How was your week? I’m dying to hear from you! For those of you who made it to last week’s DAY ONE, how are you feeling? Were you sore?

Was this Program the catalyst for a larger plan for you? I’ve heard from many of you, and know that everyone is here for their own reasons –I love that we ARE making the choice to HONOR OUR REASON.

Kudos to the Katie’s for posting on our blog (http://thearprogram.blogspot.com ) their goals. I have a feeling many of us share some of the same ones BUT I didn’t hear from you L I think it is very special that we all came together to enlist in this program, now let’s step it up and get active and rally our feelings and our support!

MY GOAL for this program is for you all to develop more than just fitness throughout the 5 weeks, I want to create a supportive network of awesome women, so even if you don’t want to share your own goals or reasons, step up and support those who have divulged their secrets on our blog- it’s all about SUPPORT! http://thearprogram.blogspot.com.

CHECK YOU OUT! AND check out the pictures of all the hot ladies sweating it out at our bootcamp last week: http://thearprogram.blogspot.com

For those who didn’t make it last week, get excited for tomorrow! You may want to bring a towel and DEFINITLEY some water! You will also NEED a pad of paper and a pen J You will see why tomorrow.

HOMEWORK

Whether you started last week or tomorrow is your first day, open up a notebook tonight and come back to that journal. The importance of this element in your fitness journey is beyond describable. Note your workouts, how you felt, when you skipped a day, and your food log if you wish. It’s only 5 weeks and you will never know what worked and what didn’t without mapping the coarse.

EVERY person who has achieved their dream body or fitness level can recall their turning point, when they decided to throw all excuses out the window and MAKE the time to commit, to make this a priority – let’s GET AFTER IT!

DROP IN: It's not too late, if you want to drop in for a class or two, or perhaps entice a fried, drop-in rate is $20.00 - the more the merrier!

Special Announcements!

Gorgeous AR Program/BodyRock Sport Tanks:  Esteemed BodyRock Designer Kelly Dooley has collaborated with me to design gorgeous ‘fashion meets fitness’ tanks for all of you lovely ladies! We will be distributing them tomorrow and Kelly will be taking class wit hall of us!

ZICO WATER: Your thirst will be quenched and your electrolytes and potassium restored tomorrow with support from our sponsor ZICO Premium Coconut Water

PRIZES: I have my eye on all of you, and at the end of the 5 weeks, I am awarding titles/prizes for a few different categories. Ranging from ‘spirit’ to ‘effort’ to ‘support and dedication to sheer Wins (which is why you must keep track of how many relay win races you have.

See you all tomorrow- PIER 46 at 6:15PM sharp!

Cheers,

Amanda Russell

Health & Fitness Professional

Founder of Amanda Russell Workouts, LLC

www.amandaru