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Take time to breathe, disconnect, and unwind.


Lets things go.


Invite peace into your life and into you day.


Have fun.


If you can, be with the ones you love. Have fun together.


If you need to, separate and take some time to yourself. Explore you heart and the outdoors. Explore a book or write a new song. Try to create something good or some kind of positive experience .


Love your life in an active way today.

Have a great Monday, and a wonderful rest of your week!


p.s. I don't always get the time to respond to everyone's emails, but please know I love reading them. Thank you for taking the time to send your thoughts and kind words. I am so grateful for you!


Lower Body Blast

Warm-up: 5-10 minutes of light cardio

  1. Deadlifts:

  • 4 sets of 6-8 reps

  • Lift with proper form to target the posterior chain.

  1. Squats:

  • 4 sets of 8-10 reps

  • Challenge yourself with a squat rack or Smith machine.

  1. Lunges:

  • 3 sets of 10 reps per leg

  • Use dumbbells or a barbell across your shoulders.

  1. Leg Press:

  • 3 sets of 10-12 reps

  • A machine-based exercise to target quads and glutes.

  1. Calf Raises:

  • 3 sets of 12-15 reps

  • Use a calf raise machine or a Smith machine.

Cool-down: Stretch your legs, focusing on quads, hamstrings, and calves

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


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