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We have to be kind to our bodies and our minds.


Simple steps like staying hydrated throughout the day and eating clean foods are basic, but no longer common practices.


Exercise in some capacity should be a daily activity in every persons life. That could mean walking or stretching, but everyone should be intentional about intentional, physical movement on a daily basis.


Get outside. When we stay indoors for long periods of time, we are most likely hibernating with our own germs and isolating with our favorite bad habits. Fresh air is good for you. Staying indoors for a long time is bad for you.


If you are stuck on the inside, make sure you stay moving. A LOT of movement.


Be nice to people and connect with other people on a regular basis. You need to draw from other people’s energy to learn and be refueled.  


Simple steps to help yourself. Take your pick and start today.


Have a great week!



Upper Body Power

Warm-up: 5-10 minutes of light cardio

  1. Bench Press:

  • 4 sets of 6-8 reps

  • Increase the weight progressively.

  1. Barbell Rows:

  • 4 sets of 6-8 reps

  • Focus on pulling your shoulder blades together.

  1. Seated Dumbbell Shoulder Press:

  • 3 sets of 8-10 reps

  • Build shoulder strength and mobility.

  1. Pull-Ups or Chin-Ups:

  • 3 sets of 6-8 reps

  • Use added weight if needed for a challenge.

  1. Bicep Curls:

  • 3 sets of 10-12 reps

  • Isolate your biceps with controlled curls.

  1. Tricep Dips:

  • 3 sets of 10-12 reps

  • Use parallel bars or a bench.

Cool-down: Stretch your chest, back, and arms.

Workout provided by: Juan Martinez at West Texas Strength Training Facility


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