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Want an HOURGLASS figure??  This workout gives you the framework to make that happen!!

Weights, Sets, and Reps are all below!

I used to have what you would call the “typical pear shaped” body. I was a x-small on top and a large on bottom.  It wasn’t until I started lifting weights that I was able to change the shape of my body!
Since lifting weights I have been able to build out my shoulders!  We’re not talking body builder status but I’ve created a cap on my shoulders which gives more of a triangle appearance in my upper body!  Broader shoulders makes the waist look more narrow AND it makes it look like your hips are even with your shoulders!  TRICKY HUH!

Here is the breakdown for this HOURGLASS workout!
(If you have any injuries that will be made worse with this program or are not cleared by your doctor to workout then please sit this one out!)

**Move through each exercise SLOWLY!  Slow means safe!  Control the weights up AND down!  
**The goal is to not be able to do one more rep once you hit 10-12.  If you can do more than 12 then you need to go heavier.  If you can’t hit 10 then you need to lighten up.  
**This workout is designed to have ONE set of each exercise and 10-12 reps of each move.  
**Pick a weight that challenges you starting around rep 3! 

Here is the weight ranges I used in this workout:

**For all the exercises where you perform a lateral raise (arms moving out to the side of you) I used 7.5-10lbs.  You can safely use 5-12.5lbs on these!
**For all the over head shoulder press exercises I used 15-17.5lbs.  You can safely use 5-20lbs on these!
**For the lower body only exercises (no arm movement) I used 25-30lbs.  You can safely use 5-40lbs on these!

Remember this is all about what works for YOU!  So select a weight that challenges you but doesn’t strain your joints!  

xo Becky

What’s your favorite move from this workout? 

beckyljennings:

It’s been 7 months since my last post….Life got really busy. Yup, that’s totally an excuse!  But life got busy and I stopped blogging (I also stopped practicing my Spanish with Rosetta Stone) 😳 ooops!

7 months might not seem like a long time but I feel like I’ve learned so much and grown as a person more in the last 7 months than I have in the last 7 years!  How? In my confidence!  FINALLY!!

I’m going to share what I’ve learned in a second but here’s the Reader’s Digest version of my last 7 months:  I have fully devoted myself to my new business ventures!  I’ve read over 20 books (some more than once - thank you Audible!) on personal development and startups.  Don’t worry I threw in a few fun ones too to keep up with my Book Club!  I have devoted all my non-gym hours to seminars, workshops, masterminds, and developing my skills as much as possible to be successful in not only my online heath & fitness coaching biz but also my new food startup!! YEAH!  I can’t wait to tell you more about this one! I think it can and will greatly impact the way we eat!  So in terms of business…I’ve been busy!  For fun I’ve traveled to Telluride, Martha’s Vineyard, Italy, London, Santa Barbara, Joshua Tree and a ton of SoCal local spots.  I think that sums up the interesting things!  Other than that its wine and movie nights!

Over the past 7 months I have learned A LOT!  Not only about the online world, the craziness of the startup world and how I really need to learn another language!  But how to show up better in this world and BE better to not just those I love but to myself.   

Here are the top 7 lessons I’ve learned in the last 7 months! 

1) I started seeing the impact of 2 simple words: Thank you.  I went to a seminar and one of the speakers said he says “Thank you” every morning before his feet hit the ground!  I have started doing that and it sets the tone of your day in a totally different direction.  When I start my day with gratitude I start to see a lot more beautiful moments throughout the day. 

2) Saying “No!” is AWESOME!!  I have always been a people pleaser. If someone needed something I would drop whatever I was going and devote my time to their needs. When I started saying “no” to things that didn’t serve me or my businesses I started to feel more CONFIDENT in me and my business!  I wasn’t just freeing up hours in the day, I was telling myself that I mattered and my dreams were worth saying no for!  Side note: I’m all for collaboration but not using people for their skills.

3) I started giving myself compliments!  I have always been my worst critic so doing this was like pulling teeth.  Sometimes it still is but it’s getting better!  I used to point out all of my flaws in the mirror.  I would say something negative about myself in front of friends or my husband.  And I would feel totally self conscious in a group setting thinking everyone was looking at “x,y,z…”  Now I take time to look at and compliment my biggest flaws!  Sounds totally silly but its working on building my confidence and lowering my concern over something so trivial!  Over the past few months those flaws haven’t looked as bad to me! Call me crazy but I’m happier!

4) I started showing love and compassion before anger or frustration.  There are so many moments we feel offended, slighted, disrespected, etc.  Instead of reacting with a bruised ego and anger, I’ve tried to stop, think and understand where the other person was coming from. THIS IS SO HARD FOR ME!!  I wouldn’t call me an “eye for an eye” person but I have a temper for sure! However, when I slow down, breathe, and try to approach it without the “crazy” in my eye things have gone much better.  I’m sure we all see how obvious this one is but it’s hard in the moment.  This one might have been the toughest lesson to learn and I am still practicing!   

5) I’ve learned that I can only control MY actions. I am an Type-A/Red personality.  I like lists, due dates, and if someone says they’ll do something I trust they will.  I definitely used to let other people’s decisions hurt my feelings.  I would feel slighted, wronged and let down when someone didn’t follow through on their word.  My family was big on staying true to your word so that really means something to me!  I have learned that I cannot control other’s choices - I can only control my reaction TO these moments in life.  

6) This ones’ a biggie!  I’ve learned that the ego will destroy confidence and progress. I’ve learned that if you want success (for me that is living as close to stress free in relationships, finances, work, etc) then you have to check your ego at the door!  TAKING to serve my ego will get me nowhere. I’ll be spinning my wheels and a ball of stress (not the dream life)!  However, living with purpose, nurturing relationships and GIVING is the best feeling.  This will build a better foundation of success!  

7) Trust.  I have leaned to trust the process.  Charlie can attest to this but I’m not known for my patience :)  Especially when it comes to ME.  This has been a year that has tested my patience on all fronts.  What I have learned is that if I am consistent in my positive efforts then there will be results. It is simply a matter of time.  Time + Consistency = Results.  I have to trust my skills, my passion, the purpose behind why I am doing what I’m doing!  Being an entrepreneur is a crazy crazy thing.  Everything depends on me!  It terrifies me but I love it!  I have to trust! 

So that’s the last 7 months!  Sounds like I aged 7 years huh!!  :)  

What you can expect from me going forward are some pretty fun things!  

I’ll be sharing: 

• Health and fitness stuff (of course)!  You’ll get recipes, workouts, and all my latests and greatest! 
• New hair tutorials so we can stop wasting time washing our hair ;)
  
• Tools, books, podcasts, etc. that have helped me grow and increase my confidence!
• An new interview series that I’m launching in January!  I’m interviewing 52 amazingly inspiring women all who I’ve met on social media!  I’m sharing their incredible stories with you once a week! 
• And of course I’ll be sharing the ups and downs of creating 2 online business and working to find balance in all things life!  

Thank you for reading!

xo Becky

It’s been 7 months since my last post….Life got really busy. Yup, that’s totally an excuse!  But life got busy and I stopped blogging (I also stopped practicing my Spanish with Rosetta Stone) 😳 ooops!

7 months might not seem like a long time but I feel like I’ve learned so much and grown as a person more in the last 7 months than I have in the last 7 years!  How? In my confidence!  FINALLY!!

I’m going to share what I’ve learned in a second but here’s the Reader’s Digest version of my last 7 months:  I have fully devoted myself to my new business ventures!  I’ve read over 20 books (some more than once - thank you Audible!) on personal development and startups.  Don’t worry I threw in a few fun ones too to keep up with my Book Club!  I have devoted all my non-gym hours to seminars, workshops, masterminds, and developing my skills as much as possible to be successful in not only my online heath & fitness coaching biz but also my new food startup!! YEAH!  I can’t wait to tell you more about this one! I think it can and will greatly impact the way we eat!  So in terms of business…I’ve been busy!  For fun I’ve traveled to Telluride, Martha’s Vineyard, Italy, London, Santa Barbara, Joshua Tree and a ton of SoCal local spots.  I think that sums up the interesting things!  Other than that its wine and movie nights!

Over the past 7 months I have learned A LOT!  Not only about the online world, the craziness of the startup world and how I really need to learn another language!  But how to show up better in this world and BE better to not just those I love but to myself.   

Here are the top 7 lessons I’ve learned in the last 7 months! 

1) I started seeing the impact of 2 simple words: Thank you.  I went to a seminar and one of the speakers said he says “Thank you” every morning before his feet hit the ground!  I have started doing that and it sets the tone of your day in a totally different direction.  When I start my day with gratitude I start to see a lot more beautiful moments throughout the day. 

2) Saying “No!” is AWESOME!!  I have always been a people pleaser. If someone needed something I would drop whatever I was going and devote my time to their needs. When I started saying “no” to things that didn’t serve me or my businesses I started to feel more CONFIDENT in me and my business!  I wasn’t just freeing up hours in the day, I was telling myself that I mattered and my dreams were worth saying no for!  Side note: I’m all for collaboration but not using people for their skills.

3) I started giving myself compliments!  I have always been my worst critic so doing this was like pulling teeth.  Sometimes it still is but it’s getting better!  I used to point out all of my flaws in the mirror.  I would say something negative about myself in front of friends or my husband.  And I would feel totally self conscious in a group setting thinking everyone was looking at “x,y,z…”  Now I take time to look at and compliment my biggest flaws!  Sounds totally silly but its working on building my confidence and lowering my concern over something so trivial!  Over the past few months those flaws haven’t looked as bad to me! Call me crazy but I’m happier!

4) I started showing love and compassion before anger or frustration.  There are so many moments we feel offended, slighted, disrespected, etc.  Instead of reacting with a bruised ego and anger, I’ve tried to stop, think and understand where the other person was coming from. THIS IS SO HARD FOR ME!!  I wouldn’t call me an “eye for an eye” person but I have a temper for sure! However, when I slow down, breathe, and try to approach it without the “crazy” in my eye things have gone much better.  I’m sure we all see how obvious this one is but it’s hard in the moment.  This one might have been the toughest lesson to learn and I am still practicing!   

5) I’ve learned that I can only control MY actions. I am an Type-A/Red personality.  I like lists, due dates, and if someone says they’ll do something I trust they will.  I definitely used to let other people’s decisions hurt my feelings.  I would feel slighted, wronged and let down when someone didn’t follow through on their word.  My family was big on staying true to your word so that really means something to me!  I have learned that I cannot control other’s choices - I can only control my reaction TO these moments in life.  

6) This ones’ a biggie!  I’ve learned that the ego will destroy confidence and progress. I’ve learned that if you want success (for me that is living as close to stress free in relationships, finances, work, etc) then you have to check your ego at the door!  TAKING to serve my ego will get me nowhere. I’ll be spinning my wheels and a ball of stress (not the dream life)!  However, living with purpose, nurturing relationships and GIVING is the best feeling.  This will build a better foundation of success!  

7) Trust.  I have leaned to trust the process.  Charlie can attest to this but I’m not known for my patience :)  Especially when it comes to ME.  This has been a year that has tested my patience on all fronts.  What I have learned is that if I am consistent in my positive efforts then there will be results. It is simply a matter of time.  Time + Consistency = Results.  I have to trust my skills, my passion, the purpose behind why I am doing what I’m doing!  Being an entrepreneur is a crazy crazy thing.  Everything depends on me!  It terrifies me but I love it!  I have to trust! 

So that’s the last 7 months!  Sounds like I aged 7 years huh!!  :)  

What you can expect from me going forward are some pretty fun things!  

I’ll be sharing: 

• Health and fitness stuff (of course)!  You’ll get recipes, workouts, and all my latests and greatest! 
• New hair tutorials so we can stop wasting time washing our hair ;)
  
• Tools, books, podcasts, etc. that have helped me grow and increase my confidence!
• An new interview series that I’m launching in January!  I’m interviewing 52 amazingly inspiring women all who I’ve met on social media!  I’m sharing their incredible stories with you once a week! 
• And of course I’ll be sharing the ups and downs of creating 2 online business and working to find balance in all things life!  

Thank you for reading!

xo Becky

Dr. Seuss had a lot of amazing life lessons to share with the world and he will certainly be remembered!  It’s phrases like this that leave me both excited and nervous.  Do you feel like that?  When you read it you get instantly jazzed to make it a fantastic day, do something spectacular, make a discovery, win the lottery…. but then you think, “Well I still have to do the dishes and still have to pick up the kids, and I still have to cook dinner… what’s so memorable about that?!”  Am I right?  So it leaves me feeling a little anxious that if this was my last day - how would I really be remembered?  That I wrote some emails, taught a class, and went grocery shopping?  

After giving it a little more thought I’ve come to the conclusion that it’s not about WHAT I did today that will be remembered.  The mundane actions of the day will not be listed as my epitaph.  But rather HOW I treated the people I interacted with on this day that will be remembered.  This is the legacy and the memory we all leave behind.  

I was recently reading the book The Four Agreements by Don Ruiz and in this book Ruiz talks about living each day as if it was truly our last.  And with that thought in your head treat people around you with grace, kindness, dignity and respect.  If you make this agreement with yourself that you will use your words strictly for good and be truly impeccable with your words then you will be living the fullest life. 

So as we go about our day let us treat each other with such kindness and use our words impeccably!  I know I certainly want to be remembered for the wonderful way I made someone feel if this was truly my last day!  

“Mirror Mirror on the wall…." 

We all remember this moment right?  The evil Queen goes to the mirror and asks, "Who is the fairest one of all?” She is desperate for this validation because her world is falling apart due to Snow White.  She failed to acknowledge that her world was falling apart because of the seeds she had sown in her past and really had nothing to do with Snow White.  

Erica Jong says, “Take your life in your own hands and what happens? A terrible thing: no one is to blame.”  The evil Queen was 100% responsible for her past and present actions.  There was no one else to blame for her demise.   You might be wondering, “How does this relate to my life Becky?”  Well, we have a tendency to define our current life by our past struggles.  How often have you heard someone say, “I can’t lose weight! I’ve tried every diet. I’ve been heavy since I was a kid!”  Or what about a toxic relationship? The person feels like they can’t get out because who would they be without this person? They stay no matter how destructive the relationship. 

Living into your future is not an easy task!  It requires that you show up as the person you WANT to be on a minute by minute basis.  If you’re 250 pounds but want to be 150 pounds you have to LIVE each day as if you were that 150 pound person!  You have to take on the habits of a person who is 150 pounds.   We need to rewire our brains and stop living with a victim mentality.  Our past is our past and thank God it’s IN the past!  It has absolutely no control over our  desired future!  Don’t live your current life through the fog of your past life.  We need to define who we are today and who we want to become.  Think of who you want to be and how you want to show up in this world!  Write these words down!  This is you!  Live it…live into it…be it!  You deserve the life of your dreams.