Shows
Flex on Friday - Fitness Podcast21-15-9 Deadlifts and Push UpsSend us a textHello Freddy Flexors,This is Amanda back at you with another quick, challenging, and fun workout.We've got two moves today, deadlifts and pushups. Grab a water bottle, towel or a mat and weights and let's go!We have seen these two moves before but here's a quick reviewYou're gonna complete 21-15-9 reps of deadlifts and pushups. That's 21 deadlifts and 21 push-ups,15 deadlift and 15 push-ups, and 9 deadlifts and 9 pushups.Pick a weight that is going to be challenging and whatever o...
2024-04-0501 minFlex on Friday - Fitness PodcastDumbbell Deadlift and Row ComboSend us a textSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2024-02-0211 minFlex on Friday - Fitness Podcast2024 New Year Cardio Kick StarterSend us a textSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2024-01-0101 minFlex on Friday - Fitness PodcastSMART Goal SettingSend us a textHello Friday Flexors!!This is Amanda back at you. I'm here to share a little bit about goal-setting. This is a time of year for revolutions and bold statement to change. I want to share with you a tool you can use to help ensure you succeed in reaching your goal .Email me or find me on Instagram @flex.on.friday and I can provide you with a great SMART goal setting guide.Find the episode on my b...
2023-01-0602 minFlex on Friday - Fitness Podcast12 Days of Christmas Ladder WorkoutSend us a text12 Days of Christmas Ladder WorkoutHere are your 12 movements: one burpee two squats three dipsfour mountain climbersfive sit ups six bicycle crunches or oblique crunchesseven push ups eight backwards lungesnine high kneesten side lunges eleven jump squatstwelve jumping jacks.You can also find these movements as parts of previous podcasts if you need to know how to complete them. Until next time… Keep Flexing
2022-12-0902 minFlex on Friday - Fitness PodcastVeteran's Day ChallengeSend us a textHello Friday Flexors!!! This is Amanda back at you with a Veteran's days inspired workout to get your body moving and have some fun.This week we have a three ladder challenge. Each ladder will have two movements that you will complete 1 rep of each movement then 2 of each and then 3 and so on until you complete 11 reps of each move.The three ladders today are:Jumping Jacks and Lateral HopsPush Ups and Sit UpsSquats and Reverse LungesYour challenge is can...
2022-11-1104 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Lunges and CurlsSend us a textHello Friday Flexors The moves are side lunges and bicep curls.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds. Then you will put the two moves together and complete 4 rounds working for 30 seconds and resting for 15 sec.Let me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at we...
2022-03-1212 minFlex on Friday - Fitness PodcastEMOM Workout | Reverse Lunge and Shoulder PressSend us a textHello Friday Flexors The moves are reverse lunges and shoulder presses.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 seconds. Then you will put the two moves together and complete 4 rounds working for 30 seconds and resting for 15 sec.Let me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at we...
2022-02-1812 minFlex on Friday - Fitness PodcastEMOM Workout | Dumbbell ThrustersSend us a textHello Friday Flexors!I've got a 10-minute EMOM, every minute on the minute, workout for your. Your move today is dumbbell thrusters. You will complete 12-15 Thrusters each minute.Grab your water, dumbbells and Lets Go!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2022-02-1101 minFlex on Friday - Fitness PodcastEMOM Workout | Plank Row and Sit-upsSend us a textHello Friday Flexors!I've got a two-move, 10-minute EMOM, every minute on the minute, workout for your. Your two move are Plank Row and Sit-ups. Plank Rows are completed on the evening minutes and Sit-ups on the odd minutes.Grab your water, dumbbells and Lets Go!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2022-02-0401 minFlex on Friday - Fitness PodcastStages of Change | MaintenanceSend us a textHello Friday Flexors!!!It's Amanda and we are all back for another week.Our stage of change this week is maintenance. During the maintenance stage you begin incorporating your changes into your daily lifeHere are some tips you may find useful:1. Review your goal to help you stay on track and remember what your motivation for change is.2. Develop ways to cope with temptations to return to old behaviors.3. Reward yourself for avoiding falling back into old behaviors Join me n...
2022-02-0200 minFlex on Friday - Fitness PodcastStages of Change | ActionSend us a textHello Friday Flexors!!!This is Amanda back at you again!!This week's Stage of Change is Action. During the Action Stage you begin taking steps in your action plan that will move you towards your goals.Here are some tips that you may find helpful:1. Remember to celebrate and reward yourself when you take actions towards your goal.2. Make use of your resources and community around you to stay moving towards your goal.3. Don't let small missteps along the way gt you down.
2022-01-2600 minFlex on Friday - Fitness PodcastEMOM Workout | Obliques and LungesSend us a textHello Friday Flexors!I've got a two-move, 10-minute EMOM, every minute on the minute, workout for your. Your two move are lunge jumps and standing oblique crunches. Lunge jumps are completed on the evening minutes and standing oblique crunches on the odd minutes.Grab your water and Lets Go!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2022-01-2101 minFlex on Friday - Fitness PodcastStages of Change | PreparationSend us a textHello Friday Flexors!!This is Amanda back at you with more on the Stages of Change.This week's Stage of Change is Preparation.During the preparation stage:1. Write down your goals so you can have clarity and direction to move towards your goal.2. Find resources that can provided encouragement and support.3. Write down a plan of action. It's ok if your plan changes.Join me next week to hear about the Action Stage of Change.Until Next Time...
2022-01-1900 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | ShouldersSend us a textHello Friday Flexors!!! This is Amanda back at you with another fun and challenging workout.This week we are focusing on our shoulders!!! If you have shoulder injuries or issues, I would suggest skipping this episode.The moves today are an Arnold press, front shoulder raises, and delt flies. You will complete 4 rounds of each move working for 30 seconds and resting for 15 seconds.Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until N...
2022-01-1414 minFlex on Friday - Fitness PodcastStages of Change | ContemplationSend us a textHello Friday Flexors!!!This is Amanda back at you with another Stage of Change.This week's stage is Contemplation.During the Contemplation Stage there is a desire for behavior change.Her are some questions to ask yourself:1. What behavior do you want change?2. Is there a reason or motivation for your change?3. Is there something keeping you from making changes?Reflecting on these questions as a way to begin your change journey.Join me next week as w...
2022-01-1200 minFlex on Friday - Fitness PodcastUpper Body HIIT Mash UpSend us a textHello Friday Flexors!! This is Amanda back at you with another mash-up workout with some of my favorite moves from previous episodes!!The moves today are push up, over head shoulder raise, tricep extensions and a curl and press. You will complete 4 rounds of each move working for 30 seconds and resting for 15 seconds.You will use a mini band for the push ups and shoulder raises and a medicine ball for the tricep extensions and curl and press. Get excited for this upper body bur...
2022-01-0715 minFlex on Friday - Fitness PodcastStages of Change | PrecontemplationSend us a textHello Friday Flexors!!!The New Year is a great time to set new intentions or reaffirm your commitments to particular actions or behaviors. This week we are talking about the first stage of change : PrecontemplationDuring this stage of change, there is no behavior changes wanted.Join me next week to continue the discussion on different Stages of Change.Until next time; Keep FlexingSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gma...
2022-01-0500 minFlex on Friday - Fitness PodcastStages of Change | IntroSend us a textHello Friday Flexors,This time of the year New Year's resolutions are all the rage; Join me over the next few weeks to explore the stage of change.Instead of a quick fix; we are going to explore the idea that we are always in change and what does that mean to reach whatever goals we set for ourselves. If you want a PDF of all the Stage of Change find it on my blog; see the link below.https://flexonfriday.blogspot.com/2022/01/stages-of-change-intro.html
2021-12-3100 minFlex on Friday - Fitness PodcastCore HIIT Mash UpSend us a textHello Friday Flexors!!!This week we have a cardio mash up which will include some of my favorite moves from previous episodes!!!You have four moves this week You will complete four rounds of each move working for 30 seconds and resting for 15 secondsThe 4 moves for your workout are a superman, V-Ups, Plank Pull Through and toe touch crunches,I hope you have as much fun with this workout as I did! Find me on Instagram at flex.on.friday or email me a...
2021-12-1716 min
The Equity Circle PodcastSafe Tips for the Holidays Part 1Today we start a new mini series talking about safe tips for the holidays. Amanda Paschall from CHOICE Regional Health Network talks about her plans for the holiday season and how she is planning on staying safe while enjoying time with family. Enjoy the episode!
The content shared in this podcast episode is for informational purposes only and does not constitute medical advice. Please consult with your healthcare provider or local pharmacy with any questions or concerns you have about the COVID-19 Vaccine. CHOICE Regional Health Network follows all guidelines set up by the Centers for Disease...
2021-12-0314 minFlex on Friday - Fitness Podcast500 Rep ChallengeSend us a textHello Friday Flexors!!!This is Amanda back at you with a fun and exciting workout for you.Today's workout is a 500 Rep Challenge. You will complete 50 reps each of the following moves and complete them in order:(Take short breaks as you need them but try to complete the workout as quickly as you can)Jumping JacksDumbbell RowsSquatsSit UpsLeg LiftsLungesDumbbell Curl and PressTricep ExtensionLateral HopsBurpees L...
2021-11-2601 minFlex on Friday - Fitness PodcastCardio HIIT Mash-UpSend us a textHello Friday Flexors!!!This week we have a cardio mash up which will include some of my favorite moves from previous episodes!!!Your warm move is a double heismanYou will complete four rounds working for 20 seconds and resting for 10 secondsThe 3 moves for your workout are a Jumping Jack/Squat combo, single-leg inch worm with a push up and high knees with a band.You will complete four rounds of each move working for 30 seconds and resting for 15 seconds.I hope y...
2021-11-1916 minFlex on Friday - Fitness PodcastMedicine Ball Workout | Challenge WeekSend us a textHello Friday Flexors!!Your medicine ball challenge week workout is a 10 Minute EMOMThe two movements are lunges and push ups.Even Minutes | Complete 20 lunges (10 ea. leg) Odd Minutes | Complete 10-15 push upsSet your timer and have some fun!!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-11-1201 minFlex on Friday - Fitness PodcastMedicine Ball Workout | Lower BodySend us a textHello Friday Flexors This week is a lower body focus!!!The moves are squats to a press, side lunges with a press and deadlifts.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 secondsLet me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.
2021-11-0513 minFlex on Friday - Fitness PodcastHalloween EMOMSend us a textHappy Halloween Friday Flexors!!Here's quick 10 Minute EMOM to keep your energy up to take on the day!!The two movements are burpees and lateral hops.Set your timer and have some fun!!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-10-3100 minFlex on Friday - Fitness PodcastMedicine Ball Workout | CardioSend us a textHello Friday Flexors This week the moves are toe taps, sit ups with a press and burpees.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 secondsLet me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-10-3012 minFlex on Friday - Fitness PodcastMedicine Ball Workout | CoreSend us a textThis week Friday FlexorsThe moves today are a knee drive, plank with a tap and seat oblique crunches.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 secondsLet me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-10-2312 minFlex on Friday - Fitness PodcastMedicine Ball Workout | Upper BodySend us a textThis week Friday FlexorsThe moves today are push ups, tricep extensions and a curl and press.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 secondsLet me know what you think about the workout. Email me at weflexonfriday@gmail.com or find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-10-1512 minFlex on Friday - Fitness PodcastMedicine Ball Workout | Full BodySend us a textHello Friday Flexers!!!This week and the next several weeks we will be using a medicine ball as a part of our workouts! You want a medium size medicine ball. So a weight the you can move for four rounds and that will challenge you.The moves today are high knees, bent over row and sit ups.You will complete 4 rounds of each move, working for 30 seconds and resting for 15 secondsLet me know what you think about the workout. Email me at weflexonfriday@gmail...
2021-10-0812 minFlex on Friday - Fitness PodcastMid-Week Workout | Filthy 50 Upper Body EditionSend us a textHump Day Workout Targeting Your Upper Body!!Filthy 50 = Complete 50 Reps of Each MoveBicep CurlTricep ExtensionShoulder PressFront Shoulder RaiseDelt FlyRowUse a medium size weight and get after it!!For video of how to complete the move or to tell me how much you loved the workout find me on IG at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail...
2021-10-0601 minFlex on Friday - Fitness PodcastMed Ball HIIT Workout | PreviewSend us a textHi Friday Flexors!!!For our upcoming episodes you will need a medicine ball what is a medium weight for you.It's okay to have couple medicine ball options as well.Each week will target a different area of the body.Join me Friday to get started.As always, Keep Flexing!! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-10-0100 minFlex on Friday - Fitness PodcastBand HIIT Workout | Bonus EpisodeSend us a textHello Friday Flexors!!!I've got a BONUS ban workout for you!The 3 moves are glute kickback, lateral walks and glute bridge. All will be completed with a mini resistance band.You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday...
2021-09-2416 minFlex on Friday - Fitness PodcastBand HIIT Workout | Challenge WeekSend us a textIt's CHALLENGE WEEK!!!Get warmed up and then complete either Band HIIT Core and Cardio or Band HIIT Upper and Lower body back-to-back!And for a finisher complete Dumbbell HIIT Workout | Core from last season.It will be a challenge but you are ready for it.Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday on InstagramSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.
2021-09-1800 minFlex on Friday - Fitness PodcastStretching Series | Lower Body FocusSend us a textHi Friday Flexors!!!I have three stretches focusing on your lower body.The moves are a seated quad stretch, a bent knee hip abductor and a calf stretch.We will hold each stretch for 15 seconds and go through them each once.Let me know what you think of the stretch combination and how you incorporate it.Email me at weflexonfriday@gmail.comtag me on Instagram flex.on.friday Support the show Find me on Instagram @ flex.o...
2021-09-1504 minFlex on Friday - Fitness PodcastBand HIIT Workout | Full BodySend us a textHello Friday Flexors!!!I've got a FULL BODY workout for you.The 3 moves are Squats with a knee drive, lat pull downs and plank jacks. All will be completed with a mini resistance band.You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridaySupport the show Find me on...
2021-09-1012 minFlex on Friday - Fitness PodcastStretching Series | Calf StretchSend us a textHello Friday Flexors!!!Toady's stretch is a calf stretch. Stand tallExtend your arms out in front of you and place them against a wall.With your feet in a split stance, left foot forward and right foot a foot behindLower your chest towards the wall, keeping your right heel on the floor as you move.hold the stretch for 15-20 sec each leglet me know what you think of the stretch and how you incorporate it.
2021-09-0801 minFlex on Friday - Fitness PodcastBand HIIT Workout | CoreSend us a textHello Friday Flexors!!!I've got a core inspired workout for you.The 3 moves are standing knee tucks, plank with a leg lift and flutter kicks. All will be completed with a mini resistance band.You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support...
2021-09-0312 minFlex on Friday - Fitness PodcastStretching Series | Chest and BackSend us a textHello Friday Flexors!!!Toady's stretch is a chest and back stretch. Stand tallInterlink your fingers on top of your head.Pull your elbows towards each other behind your head.hold the stretch for 15-20 sec let me know what you think of the stretch and how you incorporate it.Email me at weflexonfriday@gmail.comtag me on Instagram flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or...
2021-09-0101 minFlex on Friday - Fitness PodcastBand HIIT Workout | CardioSend us a textHello Friday Flexors!!!I've got a cardio inspired workout for you.The 3 moves are jumping jacks, high knees and side shuffles. All will be completed with a mini resistance band.You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show...
2021-08-2712 minFlex on Friday - Fitness PodcastStretching Series | Tricep StretchSend us a textHello Friday Flexors!!!Toady's stretch is a tricep stretch. Bend and raise your left elbow as close to your left ear as you can.Use your right hand to push your left elbow behind your headhold the stretch for 15-20 sec Repeat on the opposite sidelet me know what you think of the stretch and how you incorporate it.Email me at weflexonfriday@gmail.comtag me on Instagram flex.on.fridaySupport th...
2021-08-2501 minFlex on Friday - Fitness PodcastBand HIIT Workout | Lower BodySend us a textWelcome back Friday Flexors!!This season you will need either a min band or larger resistance band for each episode.The thicker your band is the more resistance it will provide. I recommend a medium to heavy band. The 3 moves are squats, deadlifts and lunges. You will complete 4 rounds of each, working for 30 seconds and resting for 15 seconds.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fr...
2021-08-2012 minFlex on Friday - Fitness PodcastStretching Series | Seated Quad StretchSend us a textHello Friday Flexors!!!Toady's stretch is a seated quadricep stretch. Sit upright on the edge of a bed or couch with your left knee is bent in front of you Sit with your left hip near the edge of where you are seated Extend your right leg behind you placing your knee on the floorRepeat on the opposite sidehold the stretch for 15-20 sec each sidelet me know what you think of the stretch and how you...
2021-08-1801 minFlex on Friday - Fitness PodcastMini Band HIIT Workout | Upper BodySend us a textWelcome back Friday Flexors!!This season you will need either a min band or larger resistance band for each episode.The thicker your band is the more resistance it will provide. I recommend a light to medium band. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are push ups, front shouder raises and a tricep presses.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You ca...
2021-08-1311 minFlex on Friday - Fitness PodcastStretching Series | Bent-Knee AbductorSend us a textHello Friday Flexors!!!Toady's stretch is a bent-knee hip abductor stretch.Stand with you legs wider than shoulder width apartPush your hips back and down bending your right knee and keeping your left leg straightStand tall and repeat on the opposite sidehold the stretch for 15-20 sec each sidelet me know what you think of the stretch and how you incorporate it.Email me at weflexonfriday@gmail.comtag me on Instagram flex...
2021-08-1101 minFlex on Friday - Fitness PodcastBand HIIT Workout | PreviewSend us a textHi Friday Flexors!!!For our upcoming episodes you will need 2 bands. You will need a mini band and a larger and longer resistance band. The thicker the band, the more resistance it will have.Each week will target a different area of the body.Join me Friday to get started.As always, Keep Flexing!! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-08-0600 minFlex on Friday - Fitness PodcastStretching Series | PreviewSend us a textFriday Flexors join me each Wednesday over the next few weeks for a new stretch.Can't wait to hear what you think of the stretches.Find me on Instagram at flex.on.friday Email me at weflexonfriday@gmail.comUntil next time, Keep Stretching! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-08-0400 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Bonus EpisodeSend us a textWelcome back Friday Flexors!!This week I have a BONUS dumbbell workout for you!!! We still have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are a dumbbell shoulder combo, row to tricep extension and bicep curl to shoulder press.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.friday; Tag me in a photo pre or post wo...
2021-07-3011 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Challenge WeekSend us a textIt's CHALLENGE WEEK!!!Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back!And for a finisher complete Contender HIIT Workout - Session three from last season. It will be a challenge but you are ready for it.Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday on Instagram.If you want to support what I do, go to www.buymeacoffee.com/FlexonFridayUntil next week... keep flexing!Support the show
2021-07-2300 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Full Body #2Send us a textWelcome back Friday Flexors!!This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are dumbbell side lunge with bicep curl, toe touch crunches and person makers.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.friday; Tag me in a photo pre or post workout!!I...
2021-07-1613 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Full BodySend us a textWelcome back Friday Flexors!!This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are dumbbell press jacks, plank rows and lunges with bicep curls.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayIf you want to support what I do, go to www.bu...
2021-07-0912 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | CoreSend us a textWelcome back Friday Flexors!!This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are toe touch crunches, plank pull through and Russian twists.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayIf you want to support what I do, go to www.buymeacoffee.co...
2021-07-0212 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Lower BodySend us a textWelcome back Friday Flexors!!This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are front squats, deadlifts and side lunges.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayIf you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
2021-06-2512 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | Upper BodySend us a textWelcome back Friday Flexors!!This season a set of dumbbells will be needed for each episode. We have 3 moves, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are shoulder press, chest press and a row.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayIf you want to support what I do, go to www.buymeacoffee.com/FlexonFriday
2021-06-1812 minFlex on Friday - Fitness PodcastDumbbell HIIT Workout | PreviewSend us a textFriday Flexors!!!The workouts for the next five weeks will be using dumbbells. Everything else is the same: three moves, completing 4 rounds of each move, working for 30 seconds and resting for 15 seconds.Meet me back here for the next round of fun!!!You can find me on Instagram flex.on.fridayUntil Friday...Keep Flexng!!! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-06-1100 minFlex on Friday - Fitness PodcastContender HIIT Workout | Challenge WeekSend us a textIt's CHALLENGE WEEK!!!Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back!It will be a challenge but you are ready for it.Let me know what you think. Email me at weflexonfriday@gmail.com or flex.on.friday on Instagram.If you want to support what I do, go to www.buymeacoffee.com/FlexonFridayUntil next week... keep flexing!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.
2021-06-1100 minFlex on Friday - Fitness PodcastCool Down PodSend us a textTwo moves to help in your cool down.First up is a hip hinge to shoulder roll followed by a step and reach.Let me know what you think at weflexonfriday@gmail.com or on instagram flex.on.fridayUntil next time, Keep Flexing.Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-06-0902 minFlex on Friday - Fitness PodcastContender HIIT Workout | Session 5Send us a textWelcome back Friday Flexors!! We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are a bird dog plank, jump squats and 1-leg inch worm to a push up.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday or e...
2021-06-0412 minFlex on Friday - Fitness PodcastContender HIIT Workout | CoreSend us a textWelcome back Friday Flexors!! We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are a Spider-man plank, super man and v-ups.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayIf you want to support what I do, go to www.buymeacoffee.com/FlexonFridayUntil next week, Keep Flexing!!!Support the show...
2021-05-2812 minFlex on Friday - Fitness PodcastContender HIIT Workout | CardioSend us a textWelcome back Friday Flexors!! We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are a jumping jack/squat combo, plank jacks and the 1-Leg inch worm with a push up.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.F...
2021-05-2112 minFlex on Friday - Fitness PodcastContender HIIT Workout | Session 2Send us a textWelcome back Friday Flexors!! We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are 3-way lunges, plank with a shoulder tap and the 1-Leg hinge with a knee lift.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday o...
2021-05-1412 minFlex on Friday - Fitness PodcastContender HIIT Workout | Session 1Send us a textWelcome back Friday Flexors!! We have 3 moves today, 4 rounds of each, working for 30 seconds and resting for 15 seconds.The moves this week are jump squats, push up combo and the double heisman.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.c...
2021-05-0713 minFlex on Friday - Fitness PodcastChallenger HIIT Workout | Challenge WeekSend us a textIt's CHALLENGE WEEK!!!Get warmed up and then complete either episodes 1 & 3 or 2 & 4 back-to-back!It will be challenge but you are ready for it.Let me know what you think. Email me at flexonfriday@gmail.com or @flex.on.friday on Instagram.Until next week... keep flexing!v6tdm9uzSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-05-0101 minFlex on Friday - Fitness PodcastChallenger HIIT Workout | Full Body #2Send us a textWelcome back Friday Flexors!! We have 3 moves today, 8 rounds of each, working for 20 seconds and resting for 10 seconds.The moves this week are squats with a side leg lift, mountain climbers and sit up to oblique twist combination.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram @flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday or e...
2021-04-2315 minFlex on Friday - Fitness PodcastChallenger HIIT Workout | CoreSend us a textWelcome back Friday Flexors!! We have 3 moves today, 8 rounds of each, working for 20 seconds and resting for 10 seconds.The moves this week are bicycle crunches, crunches and bird dog.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.U...
2021-04-1616 minFlex on Friday - Fitness PodcastChallenger HIIT Workout | CardioSend us a textWelcome back Friday Flexors!! Same format of 3 moves, 8 rounds each, working for 20 seconds and resting for 10 seconds.The moves this week are double Heisman, inch worm and burpees.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until N...
2021-04-0917 minFlex on Friday - Fitness PodcastChallenger HIIT Workout | Lower BodySend us a textWelcome back all you Friday Flexors!! Same format of 3 moves, 8 rounds each, working for 20 seconds and resting for 10 seconds.The moves this week are squat jacks, backward lunge to a knee drive and plank with a leg lift.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ f...
2021-04-0216 minFlex on Friday - Fitness PodcastChallenger HIIT Workout | Full BodySend us a textWelcome back all you Friday Flexors!! Same format of 3 moves, 8 rounds each, working for 20 seconds and resting for 10 seconds.The moves this week are High Knees, Sumo Squats, and Wide Pushups.As always I would love to hear from you. Email me at weflexonfriday@gmail.com.You can also follow me on Instagram at flex.on.fridayUntil next week, Keep Flexing!!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.
2021-03-2615 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | Thank YouSend us a textThank you to everyone that has tuned in over the last 6 weeks!!I am preparing the next 5 week session. I would love to hear what you liked about the first five weeks and what you would like to see in the future.Lastly there are so many listeners from around the world and the US, I would love to know how you found the podcast and more about each of you.Shoot me an email at weflexonfriday@gmail.comYou can also follow me Instagram...
2021-03-1901 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | Challenge WeekSend us a textWeek six is a challenge week!!Start with my warm up pod, then complete either episodes 1 & 3 or 2 & 4. Take a one minute break between episodes.Keep that water bottle close and keep flexing!!!Let me what you think of the challenge and how you felt after completing it. Email me at weflexonfriday@gmail.com.Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-03-1900 minFlex on Friday - Fitness PodcastHappy St. Patrick's DaySend us a textWishing everyone a happy St. Patrick's Day and shout out to listeners in Dublin!!! Would love to hear from listeners from Dublin and from everywhere!!Email me at weflexonfriday@gmail.comInstagram: @bottlesleeve1See all of you back here Friday, until then keep FlexingSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-03-1700 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | Session 5Send us a textWeek five is going to challenge you, get ready!The three moves this week are backwards lunges, burpees and single-leg hip hinge.Have fun! Let me know what you think at weflexonfriday@gmail.com Keep Flexing until next time!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-03-1217 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | CoreSend us a textWeek four workout with a core focus.The three moves this week are a march and twist, crossover and a standing bird dogHave fun! Let me know what you think at weflexonfriday@gmail.comKeep Flexing until next time!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-03-0516 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | Session 3Send us a textWeek three will focus on some cardio.The three moves this week are high knees, uppercuts and lateral hops.Have fun! Let me know what you think at weflexonfriday@gmail.com Keep Flexing until next time!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-02-2616 minFlex on Friday - Fitness PodcastWarm Up PodSend us a textQuick 3 movement warm up to prep your body for a workout.Two rounds of 30 seconds for these moves: butt kickers, forward bend and knee hugsEnjoy and I'd love to hear what you think at weflexonfriday@gmail.com Find and Follow me on Instagram @flex.on.fridaySupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-02-2005 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | Session 2Send us a textWeek two workout will focus on moving with base movements.The three moves this week are seal jacks, lunges and plank.Have fun! Let me know what you think at weflexonfriday@gmail.com Find and Follow me on Instagram @flex.on.fridayKeep Flexing until next time!!Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!
2021-02-1916 minFlex on Friday - Fitness PodcastBeginner HIIT Workout | Session 1Send us a textFirst workout in a 5 week beginner series released over the next 5 weeks. Week one workout will focus on moving with base movements.The three moves this week are jumping jacks, push ups and squats.Have fun! Let me know what you think at weflexonfriday@gmail.comFind and follow me on Instagram @flex.on.friday If you need video of the movements today check out my YouTube channel at https://youtube.com/user/tiger1547If you want to support me do so...
2021-02-1215 min
Live Well AnywayReading in Review and Books for 2020On today’s episode of CTL, we continue the conversation with MacKenzie and Chelle all about their reading lives. They recap more of their favorites from 2019, and they also look ahead to 2020 and talk about what kinds of books they are excited about in the coming year. (Affiliate links are used in this content.)
MacKenzie’s fastest reads from 2019:
Waiting for Tom Hanks by Kerry Winfrey
A Princess in Theory by Alyssa Cole
Chelle’s favorite audio book of the year:
The Magnificent Story by James Bryan Smith
Chelle’s most thought-provoking books of the year:
When to Walk Awa...
2020-01-1550 min