Bicep and Tricep Workout- Workout Wednesday

Hey y’all! Welcome to Workout Wednesday!! Today I am going to be sharing a quick and simple arm workout. Comment if you’re going to try this one. Enjoy!

*Don’t forget to warm up and cool down*

THE WORKOUT:

  • Tricep kickbacks (warm up)
  • Wide bicep curls
  • Bicep curl to overhead extension
  • Single bent over row
  • Skull crushers
  • Alternating hammer curls

REPEAT 2X!!

LET’S GET THOSE GAINS!!!

30 Best Workout Quotes - Motivational Fitness Quotes and Sayings

YOU GOT THIS! Get up and get moving!! YOU CAN DO IT!!!!!!!

Have an amazing Wednesday! See y’all Friday. Keep on running up your mountain!

-Sierra ❤

Motivation vs. Discipline

Hey y’all! Welcome to today’s post. Today, I am going to be writing about motivation and discipline. Enjoy!!

MOTIVATION: being inspired, usually for a shorter time, not always

DISCIPLINE: showing up when you don’t want to, commitment to something

Have you ever found yourself searching up on google “motivational quotes”?

I definitely have. I’ve also searched up “motivational quotes for when you don’t want to do something.” One of the many quotes was:

inspirational quote | Quotes, Motivation, Motivational quotes
*not my picture*

It was in that moment that I realized motivation means absolutely nothing if you aren’t disciplined. It is SO EASY to be motivated for a day, week, or even a month. But what happens when you aren’t feeling motivated anymore? You quit? Give up?

*not my picture*

This is where discipline comes in. Motivation will not last very long. In order to achieve your goals, you need to be disciplined. Show up when you’re tired, when it’s too hot, when you don’t want to.

In order to be great, you have to show up. It won’t matter if you read 100 motivational quotes if you aren’t disciplined. STAY DISCIPLINED! SHOW UP!!

I hope you enjoyed! Make sure to subscribe to my blog so you won’t miss out on any content. See y’all Wednesday. I appreciate all of y’all reading!!!! Have an amazing week and continue running up your mountain.

-Sierra ❤

My Top 5 Favorite Exercises

Hey y’all! Welcome to Fun FriYAY! Today I am going to be sharing 5 of my favorite exercises for any muscle group. I hope you enjoy!

  • Sumo squat
    • I love this exercise because it really BURNS my lower body.
*not my pic*
  • Plank jacks
    • This one is great for cardio, arms, and your core!
Plank Jack - Exercise How-to - Workout Trainer by Skimble
*not my pic*
  • Jackknives
    • GREAT core exercise!
*not my pic*
  • Wall sit
    • I LOVE this exercise! I always finish this shaking!!!!
Boldon Fitness - MARCH MEMBERS CHALLENGE THE WALL SIT‼️ Throughout March  whoever can hold the longest wall sit within Boldon Fitness gym will win  a.. ✨✨£30 Nandos voucher✨✨ To enter all you
*not my pic*
  • Bicep curl to overhead press
    • This is a great upper body move.
Bicep Curl to Overhead Press | Want Strong, Chiseled Arms? Here Are 11  Dumbbell Exercises Trainers Want You to Do | POPSUGAR Fitness Photo 3
*not my pic*

I hope you all enjoyed reading! Comment your favorite exercise!! It’s important to do workouts you enjoy and love so figure out what you like and then DO IT!!

Don’t forget to subscribe so you don’t miss out on any content! Reminder: I will be posting Sunday, Wednesday, and Friday for all of summer. Don’t miss out!! Have an awesome weekend and continue running up your mountain.

-Sierra ❤

Workout Wednesday!

Hey y’all! Welcome to Workout Wednesday. Today, I’ll be sharing a 10 minute cardio and abs workout for those who are tight on time. Comment below if you’re going to try this one!

Don’t forget to do a dynamic warm up before and stretch afterwards!

Let’s Get Started!!!!!!!!

(each exercise 40 seconds on, 20 seconds off)

  • Heisman
  • Sit up w/ punch
  • Plank to squat
  • Cross body mtn. climbers
  • Jumping lunges
  • Quick feet
  • Standing mtn. climbers
  • Side plank dips (left)
  • Side plank dips (right)
  • Jumping jacks

Let’s get those GAINS!!

15 Quick Motivational Workout Quotes for Women –

Make sure to subscribe to my blog so you don’t miss out on any content! See y’all Friday!! Have an amazing week and continue running up your mountain.

-Sierra ❤

The Importance of People

Hey y’all! Welcome to today’s post. I am going to be explaining the importance of people and having supportive individuals around you. Enjoy!!

“It’s harder to run up a mountain by yourself.”

Throughout our life, we all encounter many different people. Some individuals tear us down or bring us up. It’s extremely important that you surround yourself with people who will make you feel good and are positive.

Some of us have the mentality of “we can do anything and everything by ourself.” It is good to be independent, but it’s perfectly okay to ask for help and receive help. Sometimes, it can make the experience easier and more enjoyable.

Premium Photo | Climbing group friends jumping on top mountain and amazing  sunset sky .
*not my picture*

Friends and family are important!! ❤

However, you shouldn’t just let anyone be significant in your life. You have to ask yourself if they are slowing you down or helping you run up your mountain. Why would you have friends that are toxic and don’t want the best for you? Sometimes you have to do what is best for yourself and not others.

Your journey to reach the top of your mountain and meet your goals doesn’t have to be a lonely one. Have friends and family that will encourage, support, and celebrate you when you achieve your goals.

❥ Support yourself. ❥ Support good causes. ❥ Support people. | People  quotes, Support quotes, Be yourself quotes

I hope y’all enjoyed! Don’t forget to subscribe to my blog so you don’t miss out on any content! See you Wednesday. Have a great week and continue running up your mountain!

-Sierra ❤

My First Week of Summer Journal

Hey y’all! Welcome to Friday’s post. Today, I am going to be sharing my first week of summer with y’all! I hope you enjoy.

SUNDAY-

Today was pretty uneventful. I went to church, cleaned my room, and watched basketball. Best part of the day was knowing I was on SUMMER VACAY!!

MONDAY-

Today was super fun! It was Memorial Day so we went to my Mimi’s house for lunch. We had sub sandwiches and homeaid ice cream. In the evening, my dad, brother, and I went to the movies and watched Godzilla vs. Kong. 10/10 recommend watching.

*not my picture*

TUESDAY-

I started my day with an INTENSE full body workout. I ended very sweaty but I loved it. In the afternoon, I had cheer and it was sooooo tiring!!! We had to practice outside because the gyms were taken and it was super hot and humid. It was a great practice though. After, I went to my friend’s house and then got picked up by my mom. For dinner, my mom made pulled pork and I was SO happy because she never makes that :). Thanks mom hahaha

WEDNESDAY-

In the morning, I went to my Mimi’s house. I had cheer again where we practiced our stunts/pyramid because we leave to camp in 12 days! I am SOOOO excited for our cheer camp!! When I got home, the sunset was so vivid and shades of red and pink filled the sky. It was a perfect sight. At night, my friend and I went to church. We did a devotional, played volleyball, and hung out.

*not my picture*

THURSDAY-

I started the day with a 20 minute bike ride. I do 40 seconds on 20 seconds off and it really gets my heart rate up!! I had cheer today and it was SO TIRING!! We did our routine so many times but it was great because now it looks superrrrrr good. After cheer, I stayed at the gym for tumbling practice. I am currently working on my back tuck which is a back flip with no hands. I was exhausted by the end of the day so I just relaxed in the evening.

Comment what you did this week! “Great things never came from inside your comfort zone.”

I hope y’all enjoyed!! Make sure to subscribe to my blog and follow my Pinterest @Sierrarunz

Have an amazing rest of your week and continue running up your mountain.

-Sierra ❤

Workout Wednesday!

Hey y’all! Welcome to Workout Wednesday. Today I am sharing a superset leg workout! Comment if you’re going to try this one. Let’s get those gains!!!!!

A superset is 2 exercises that you do back to back with no rest. After you complete the 2 exercises, you rest and repeat 🙂

Let’s get started!

SUPERSET #1

  • sumo squat deadlifts
  • wall sit
    • REPEAT 2X

SUPERSET #2

  • deficit reverse lunges
  • bulgarian split squats
    • REPEAT 2X

SUPERSET #3

  • hip thrusts
  • squats
    • REPEAT 2X

I hope you enjoyed! Comment a workout you want to see. See you Friday!! Have an awesome week and continue running up your mountain.

-Sierra ❤

My Instant Mood Boosters

Hey y’all! Welcome to today’s blog post. Today, I am going to be sharing my instant mood boosters! I hope you enjoy.

Here are my top 10 things I love to do that boost my mood. 🙂

  • Exercise/Stretch
    • After a workout, I always feel GREAT!
  • Play with my dog
    • My dog is ADORABLE btw haha
  • Listen to music
    • A great way to feel energetic and happier
  • Eat something
    • Food=good mood
  • Organize
    • When the space around me is organized, I feel better
  • Be with family or people you love
    • Surround yourself with people who love you!!
  • Take a nap
    • If I’m sad, sometimes a good nap is a great way to cure that 😉
  • Facetime a friend
    • I love to call my friends and stay in touch
  • Journal
    • Journaling is a great way to clear your head
  • Run or bike riding
    • Cardio really clears my head and makes me happier

Challenge: comment 5 things that instantly boost your mood. Then, whenever you feel down, do something from that list to help you feel happier 🙂

I hope you enjoyed! Remember, all of summer I am going to be posting 3x a week! Sundays, Wednesdays, and Fridays are all days I will be posting!!! Have a GREAT week and continue running up your mountain.

-Sierra ❤

Workout Wednesday!

Hey everyone! Welcome to Workout Wednesday! Today I am going to be sharing a quick cardio circuit workout you can do at home. Comment if you’re going to try this one!

Let’s get started!

Circuit #1

  • high knees
  • jump squats
  • mountain climbers
  • sprint in place

Repeat!

Circuit #2

  • bicycles
  • plank jacks
  • ice skaters
  • heisman

Repeat!

YOU GOT THIS! Let’s get these gains!!

“When you feel like quitting, think about why you started.”

I hope you enjoyed! See you Sunday! Have a great week and continue running up your mountain!

-Sierra ❤

Sharing all things Summer

Hi everyone! Welcome to Sunday’s blog post. Today, I am going to be sharing all things summer! I get out of school Wednesday and I am SO excited for summer break! Let’s get started.

Starting next week, I will be posting 3x a week! Sundays will be for motivation, Wednesday’s workouts, and Friday will be something fun. I hope you are excited! 🙂

What are y’all’s plans for summer? What are your goals? Comment!

This summer, I have A LOT of cheer practices but I am SOOOO excited for them! My goal for summer is to get back into running and do 7-8 miles without stopping.

Now, I’ll be sharing my top 5 favorite things to do in summer.

  • Swim at the pool
  • Workout/Run
  • Bake
  • Be with friends
  • Watch TV/Netflix

Comment your fav thing to do in summer!

“LIVE IN THE SUNSHINE.”

Top 5 of my favorite stores to get cute summer wear and summer fun items.

  • Target
  • Forever 21
  • Old Navy
  • 5 Below
  • And any of your local/online boutique! My favorite is Pier33. Check it out!

https://shoppier33.com/

Thank you so much for reading today’s post! See you on Workout Wednesday!! Have an amazing week and continue running up your mountain.

-Sierra ❤