Hi Everyone!

Are you ready for an awesome week? Let’s work on feeling amazing and confident, physically and mentally this week.

Below you will find this week’s playlist, as well as links to each individual workout breakdown.

I will update this list with another workout video and workout link. Last week I had a surprise visit from my dad. He lives in another state so we don’t get family visits often enough. I delayed my filming schedule, but I’m excited to get another workout onto the schedule for this week.

For this week I am focusing on a few things to stay on track.

1. Consistency: This has been something I’ve struggled with since my son was born 2.5 years ago. For the last five weeks (or so) I have been getting in 5-6 workouts per week. My mood has improved. My strength and endurance has improved. I feel stronger and happier. This week’s goal is to get in 5-6 workouts. I encourage you to set a goal and track your workouts.
2. Meditation: I set a goal at the start of the year to meditate on a daily basis. I missed one day in January, but since then I have been meditating daily. Taking this time to train my mind and remain present and engaged in the moment helps me with focus and mental clarity (among other things). Most of the time I use the Insight Timer app. It’s free and it has both guided meditations and a timer so you can do your own meditation or yoga flow with soothing background sounds.
3. Home Cooked Nutritious Meals: I am cooking (almost) all of my meals at home. Last week this was thrown off track, because my dad was very insistent on eating out (many people don’t trust my healthy cooking, although it’s quite delicious!) I have been using the Centr app for many meal ideas and recipes. I initially signed up for the free trial of the app, because I wanted to see what the nutrition plan looked like, and I really like it. I am planning on writing more about this, so stay tuned.

I encourage you to join me in focusing on these areas this week. I have been posting more meal ideas on my Instagram stories, and I will be sharing more nutrition information in the future.

I hope you enjoy this week’s workout schedule! I will share an update on my social media sites when I add in the new workout for this week. I am trying to include 1-2 new workouts each week on the schedule.

Let me know what you think! Have fun and get sweaty!

Thanks for getting stronger and healthier with me.

❤️ Melissa

PS You can find me on Social Media: @BenderFitness and on Facebook: @MelissaBenderFitness and Jesse is on Instagram: @BenderCrosby1

PPS If you want to help support BenderFitness so we can keep bringing you new workouts, your donation is greatly appreciated: https://www.patreon.com/BenderFitness. 

Day 1:

HIIT the New Year Hard: Workout 10: 20 Minute Belly Fat Burn

Day 2:

Tight Butt and Thighs Workout: HIIT Fat Burn (15 Minutes=1 Round)

Day 3:

Dancer Body Workout

Day 4:

10 Minute Standing Workout: Abs, Thighs, Butt

5 Minute Arm & Back Workout

Day 5:

Coming soon!