Dream Big & Get the Last Laugh

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Ok…so I’m pretty sure about 70% of you all have fallen off of your workout regimen by now. It’s summer, which means this is the “slow period” for training. I know how the cycle goes so you can’t fool me! The best thing at this point is to be up front and honest with yourself. Understand that you have hit a roadblock. The question is: how will you bounce back? Will you treat this staleness as a stop sign or a speed bump? Fall is quickly approaching so be realistic and start setting goals to help get back on track.

Let’s get back into it. Everyone probably has a long-term goal that sounds like: “I want to lose 20 lbs by Christmas” or “I want a 6 pack by my vacation” for example. But how are you going to get there? What steps must you take to ensure that your goal is met? When it comes to fitness, it is necessary to have a long-term goal, however, it would be wise to set short-term goals to follow as well. This way you are constantly working towards something and holding yourself accountable. Short-term goals should sound like: “I am going to walk for at least 25 minutes four times this week. Each week I will add one more day of walking” or “I am going to do 50 crunches before I go to bed and when I wake up. Every day I will add 10 more”. If your body is not conditioned to do certain types of exercises, better start off with the basics to get both your mind and body accustomed to doing physical activity consistently. I tell my athletes all the time that being fundamentally sound is most important when working to improve skill level. If you do not understand and master the basics, then you cannot progress to an advanced level of performing. The same thing applies to training. It is important to know how to do standard movements properly in order to prevent injury and move on to complex movements. I will provide an example of each type of workout that way there is something for everyone to do. There are always ways to improve, so get up and get movin’!

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         Beginners/Novice Workout

  • Jumping jacks
  • Mountain climbers
  • Shoulder taps (push up position, tapping each shoulder with the opposite hand, shifting your weight side-to-side)
  • Stationary lunge
  • Stationary squats
  • Shoulder raises (light weight)
  • Plank
  • Crunches/sit ups

*Go through the circuit for 3 rounds either for time or repetitions, lowering the amount every round (ex: round 1 = 30 sec/exercise, round 2 =25 seconds, round 3 = 20 sec)


         Intermediate/Advanced Workout

  • Jump rope
  • Push ups
  • Jump squats
  • Russian twist (with or without weight)
  • High knees/box jump
  • Walking lunges (with or without weight)
  • Dumbbell burpees (shoulder press, renegade rows, push up)
  • Bicycle crunches
  • Same guidelines apply, but add a half round and increase the amount of time or repetitions for each exercise

*Same guidelines apply. Add a half round and increase the amount of time or repetitions for each exercise.

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         I came across a recent post on Instagram that reads: “Have dreams so big, you feel uncomfortable telling small minded people”. If you really want to get something accomplished, this is the mindset you should have going forward.  I’ve told some of my future ideas to my peers or even people I hardly know and I have gotten different reactions. Some are excited for me and some are uninterested. Some support me and some watch me move from a distance. Bottom line, there is work to be done so do not let the uninformed distract you from the bigger picture! To be honest, if your goals do not raise some eyebrows or sound ridiculous to some people, you might want to go back to the drawing board and come up with another game plan. There are going to be people that do not comprehend your vision, but guess what? That’s why it’s yours and not theirs. Be inventive and move silently. That way when you reach your goals, it is that much more rewarding and you will have the last laugh. Stay on course, be persistent, and go get what you deserve!

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Lena Thomas

Personal Trainer (Pulse Fitness Royal Oak and Detroit)

Business Owner (Lean Machine Training LLC & S W E A T by LMTä)

High School Girl’s Basketball Coach (Birmingham Groves High School)

BS Kinesiology concentration in Sport and Exercise Science (Wayne State



Instagram: @lmtraining @sweatbylmt #leanmachinetraining #sweatbylmt #pulsefitnesstraining




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