Embrace the Suck

Good morning friends!! Sorry for the silence again. My family and I are on a little adventure for the next few months. Starting to settle though, so I hope to get some more fun workout posts up soon, meaning I will have to workout! In the meantime, we have been having fun and going on family adventures like going to the beach for the first time! 


So I was reading this post about wall balls this morning, and even though most people cringe at the idea of doing wall balls I actually like them. Call me crazy, but I get excited about throwing a big weighted stuffed animal up to a target, over and over and over and over…..

I think it is because a long time ago I told myself that I like them. I made the decision that I like wall balls, I told myself I was good at them and it was an exercise I could easily improve upon. I tricked myself you could say.

It’s not really a trick though, it’s all about the power of your mind. When it come to exercise, eating well, and living a healthy lifestyle, how you perceive those things will determine your success. If you dread doing a certain exercise, then your whole workout is going to suffer. When it comes to food, well I could write a whole other post on that, but you have to develop a positive relationship with it. For me, it’s discovering how to eat well for my body, and to not feed my emotions. 

It’s like the mantra I tell myself before every workout I go into, “Embrace the suck.” Embrace those things that push you a little bit, embrace the things that are going to get you closer to your goals. Whether it’s deciding to like wall balls, amping up your workout routine, eating a little better (this part shouldn’t suck), spending an hour working on your business instead of watching TV (that’s a big goal of mine). Whatever it is, find a way to push yourself, to embrace the suck, the suck is where the change happens!

Where does the suck happen for you? Do you embrace it, or avoid it? 

Back and Shoulder Resistance Band Workout

back and shoulder resistance band workout

I am super excited to share this back and shoulder resistance band workout with y’all today! Shoulders and back are some of my favorite areas to work on. I even kicked it up a notch and did this at the gym yesterday with weights, today I am going to show you how to do it at home. Which is what I did last week when Conor and I needed some fresh air and vitamin D!

I find for myself, my clients, or people who come to me for advice, need quick workouts that can be done at home, or while they are travelling. These workouts need to be done with minimal or no equipment, efficient, and quick!

back and shoulder resistance band workout

Thankfully, you don’t have to spend hours doing cardio and lifting weights at the gym to get in shape. You can do a workout that involves just your bodyweight, or some small equipment like a band or kettlebell, at a high intensity, for a short time, and get results. Now you do have to be consistent, and get in a routine, but you don’t have to spend hours a week working out to shake up your metabolism and start feeling and looking better.

For this back and shoulder resistance band workout you will just need a resistance band. I have this Slastix band, which I love, but you can use whatever you might already have. This one is just heavier duty than most, and has been through a lot of workouts and still works great!

This is a more strength based workout, but done at the right intensity will get your heart rate up. The workout is done in a circuit meaning you do one set of each different exercise to complete a round, and repeat for a total of 3-4 rounds, with minimal rest between exercises and rounds. Please check with your doctor before beginning any new exercise routine!

back and shoulder resistance band workout


Lat pullsUpright RowsPull Aparts Twist n’ PressLateral to Front Raises

Where is your favorite place to workout? Do you workout with your kids at home?