Compound Fitness Works. Here’s How (Video.)

Coach E here:

Compound fitness works. Often it’s about consistently hitting singles versus swinging for the fence.

Make moves and make magic. Post how you are getting your move on below.

Keep it lit!

Coach E

 

https://vimeo.com/180042974/settings/embed

 

 

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Tabbata Overdrive Workout Video

Tabata Overdrive

 

 

“Tabbata Overdrive” the latest on demand video from award-winning trainer and life coach Erik Hajer, combines short 20 second intervals with body weight movements. Join Coach E for this fun and very challenging session. Ignite your metabolism and release mega amounts of liquid awesome! 

Level: All. Equipment: Free weights. 

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Lean more or sign-up for a free 30-day trial here

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5 Tips For Explosive Energy

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Coach Erik here:

I offer the key to maximizing your potential is focused energy. My offering today is 5 tips for cultivating explosive energy at home, in the work place or in your athletic endeavors.

1) Sleep More.  Sleeping 7-9 hours a night is a game changer. Science tells us that energy, focus, weight loss and feelings of well-being are all tied to sleep.

Coach E Tip: Not getting enough? Try a 15 min. power nap or 5 min. meditation. Both have been proven to be both rejuvenating and restorative.

2) Drink More Water. If you are 1% dehydrated performance can decrease up to 15%! Water gives you an immediate hit of energy and feeling of well-being.

Coach E Tip: Shoot for at least 2 liters if you are a female and 3 liters if you are a male. Drink to thirst and have water with you at all times.

3) Eat More Green Leafy Vegetables: Green leafy vegetables like kale, collard greens, chard, and spinach are loaded with vitamins and minerals providing and energetic boot.

Coach E Tip: Rock a large salad of greens with lean protein for lunch. Notice the hit of energy!

4) Move! Exercise releases dopamine and endorphins, which give you a major hit of energy and happy chemistry.

Coach E tip: Interval training (short burst of high intensity exercise followed by a recovery period) has been shown to exponentially increase energy, mood and focus. Plus it revs up your metabolism so you are burning calories at a higher rate through the day. At work? Get up and do a few laps around the office. At home? Rock a few intervals up and down the stairs.

5) Talk to a friend/colleague/coach that is on fire! Every interaction is an exchange of energy. Have you ever wondered why you feel so good after talking to a positive empowered person versus a negative nelly? Energy.

Coach E Tip: Commit to connect with at least one person who is on fire. Positive, happy, empowered and keen on making good things happen. After you do that go and be that person for someone else. Notice the energetic shift.

To get what we want in life we need energy. I invite you to commit to cultivating explosive energy. Take charge of your energy today and rock your day!

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com   

 

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Just Show Up

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The secret to success in fitness and in life is consistently showing up. Often we blame out lack of resources for to taking action (the greatest of which is time.) Remember it’s not your resources, but your resourcefulness that determines your destiny. 

Today I invite you to meet yourself where you are and with what you have. Keep in mind it’s progress and not perfection that lights you up and makes you feel the most alive. 

 

Take away: Show up. Get resourceful. Take action. Notice how good this feels. 

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

 

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Unleash Your Inner Superhero

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There is a superhero within all of us we just need to put on the cape. I invite you to be the heroin/ hero of your fitness and wellness story.Remember your old story has no power over you unless you live there. Turn the page. Step up and say yes to a fit and happy life you love!

Keep on rocking!

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

 

 

 

 

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The Power of Rituals

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When it comes to transforming your body and your life, I offer your rituals become your destiny.

This week I invite you to take a closer look at the fitness/wellness ritual that has best served you (such as starting your day with healthy breakfast routine) and one ritual that has historically stolen from you (such as mindless late night snacking/binging.)

Your assignment: Take a few minutes and write about how you have integrated your empowering ritual into your life. Success leaves clues. How did you move this ritual from a “should” to a must? What was the driving force? How good does it feel to engage in this ritual? Why?

Next write about your limiting ritual. How is this ritual stealing from you? Your health? Relationships? Self-esteem? How would your boy/health/life transform if you replaced this ritual with something that empowers you?

*Key question: What small step can you take today to replace this ritual with a routine that both feels good and keep you aligned with your health/wellness goals /values?

Keep it fun and keep it simple. Notice how good this feels!

 

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Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com  

 

 

 

 

 

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Small Things Great Love

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Coach Erik here:

 We can never heal all of the sadness and pain in other people’s lives. We can’t carry their load and produce miracles overnight. But we can bring a cup of cool water to a thirsty soul or a scoop of laughter to a lonely heart. We can give someone the gift of our full presence and the miracle of unconditional love.

 Take away: Mother Theresa once said, “We cannot do great things only small things with great love.” I invite you to something small with great love today. Notice how good this feels.

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

 

 

 

 

 

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Take The Plunge!

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Boldness has power, genius and magic in it. Begin it now!

These famous words by Johann van Goethe, rung in my ear as I dove head first into the frigid Atlantic Ocean for my 42nd birthday Sunday. While the icey water stung my flesh and shocked my body I felt alive, vital and empowered!

My birthday polar plunge was a symbolic start to a personal challenge this year; be bold, dig deep and take inspired action!

Take away: When it comes to stepping up to a new challenge or an old obstacle this year, I invite you to lean in and take inspired action. When you do people, events and resources you never dreamed of will come your way.

What’s the point of being alive if we don’t at least try to do something remarkable? Be bold, dig deep and take the plunge!

 

Erik Hajer is an award-winning trainer, life coach, presenter, athlete and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

 

 

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Secrets to a Happier Life: Act From Your Core

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When you act in alignment with your core values (the things you value the most for example; connection, integrity, health, compassion, playfulness etc.) you immediately feel a surge of positive energy and personal power. I offer this is a secret to living a fit and happy life you love. 

Take away: What are your two highest core values? I invite you to take at least one small action in alignment each core value. Notice how good this feels.

 

Erik Hajer is an award-winning trainer, life coach, presenter and author. Check out his blog/vlog for more secrets to living a fit and happy life you love. http://erikhajer3.wpengine.com 

 

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