Motivation Monday: Beat a Bad Weekend

March 11, 2019
In Fitness, Lifestyle

Monday is the easiest day of the week to fall into self-criticism. When we’ve had a “bad weekend”, it becomes simple to believe that we’ve ruined all of our progress when it comes to eating healthy & getting enough exercise because of the decisions we made over the weekend.

One thing that I heard from Jill Coleman years ago that has stuck with me is that a single day, week, or even month will not break or make a physique for the long-term. Does eating healthy and exercising for a few days straight change your body? It works the same way in the other direction. Having a few off days will not jeopardize all of your hard work, so be kind to yourself! It’s a brand new week and opportunity to start fresh! It doesn’t have to be a domino effect and you CAN turn it around. Here are two new workout challenges to get you back on track!

– Nora

Weekly Challenge – 3/11:

Repeat the entire circuit below 3x:

  • 60 second plank
  • 50 Squats
  • 40 Lunges
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Burpees

 Weekly Challenge – 3/18:

Repeat each circuit below 3x:

Circuit 1:

  • 60 Second Squat Jumps
  • 45 Second Squats
  • 30 Second Squat Pulses

Circuit 2:

  • 60 Second Lunge Jumps
  • 45 Second Alternating Lunges
  • 30 Second Lunge Pulses (each side)

Circuit 3:

  • 60 Second Burpees
  • 45 Second Ab Snaps
  • 30 Second Push Ups
come on, be sociable

Nora Lynch


Nora is Suja’s Senior Financial Operations Analyst. Purely because it makes her happy, she is also an ACSM certified personal trainer at Bird Rock Fit and an ACE certified Fitness Nutrition Specialist. Nora is committed to living a healthy lifestyle and strives to help others make healthy choices become a habit so that they can have more free time and mental space for the things they love, and to create the life they want in every moment. For Nora, this includes traveling the world, spending time with friends and family, writing and exploring the outdoors. She is a firm believer that time is too precious of a gift to waste and that it should be used wisely to create a long, beautiful life!