Move of the Day – Single Arm Bent Over Row

One of the most tried and true back moves out there today – the single arm bent over row, also know as the lawn mower row. This can be done using a bench too, where you rest your knee on the bench opposite of the arm you are working and with a flat back, row up. Don’t use momentum. I like this move to because you isolate your lats and rear delts and can really focus are target the muscles. When you row up squeeze for 1 count at the top and release back down. Try this as a drop set, so you as decrease reps, increase weight.
15x, 12x, 8x – that means – do 15 times (reps) on each arm then 12 reps each arm then 8 reps on each arm. You don’t need to break between sets and your break only needs to be as long as it takes you to switch weights.

BentOverLawnMowerRow

Be your own #1 fan

Happy Monday! Start the week off right, exercise, eat well and drink lots of water! But most of all remember to be your own #1 fan! Learn to push yourself! 👊

I’ll bet many times (probably more than you’d like to admit) you put yourself down or discredit yourself, question your worth, beat yourself up..and let me tell you – that will get you no where!
So here’s your little reminder – Don’t be afraid to be proud of yourself and your accomplishments whether they are personal, at work, at the gym – whatever!
You have to be able to tell yourself “good job” “stick with it” “don’t give up” you can be your own cheerleader!
Self motivation is something you need to reach your goals no matter what they are.
So when are doing great at work, take time reflect and pat yourself on the back OR when you make it to the gym like you planned that week – tell yourself “good job, let’s try to make it two weeks straight!”

That little saying “your catch more flies with honey than vinegar” it works not just for others but for yourself too! Be nice to yourself! Don’t put yourself down and expect to have a positive self image.

Little tip: take pictures and measurements to remind yourself where you started and acknowledge your accomplishments!

Just a little reminder to love yourself – so look in the mirror and tell you yourself you’re great!

Here’s a little food for thought!

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