Flex on Friday - Fitness Podcast

Amanda Paschall

Easy and Fun audio workout routines to get you up and moving to start your day, on your lunch break or to end your day! Join us weekly for a new routine. read less

Health & FitnessHealth & Fitness

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SMART Goal Setting

SMART Goal Setting

Hello 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 blog at:https://flexonfridaypodcast.blogspot.com/2023/01/smart-goal-setting.htmlSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

SMART Goal Setting

SMART Goal Setting

Hello 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 blog at:https://flexonfridaypodcast.blogspot.com/2023/01/smart-goal-setting.htmlSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

12 Days of Christmas Ladder Workout

12 Days of Christmas Ladder Workout

12 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 Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

Veteran's Day Challenge

Veteran's Day Challenge

Hello 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 you complete all three ladders in 11 minutes!!!Let me know what you think of the workout, find me 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!

Dumbbell HIIT Workout | Lunges and Curls

Dumbbell HIIT Workout | Lunges and Curls

Hello 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 weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

EMOM Workout | Reverse Lunge and Shoulder Press

EMOM Workout | Reverse Lunge and Shoulder Press

Hello 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 weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

EMOM Workout | Dumbbell Thrusters

EMOM Workout | Dumbbell Thrusters

Hello 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!

EMOM Workout | Plank Row and Sit-ups

EMOM Workout | Plank Row and Sit-ups

Hello 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!

Stages of Change | Maintenance

Stages of Change | Maintenance

Hello 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 next week when we go over the Relapse Stage of Change.Until Next Time - Keep FlexingSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

Stages of Change | Action

Stages of Change | Action

Hello 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.Join me next week when we discusss the next Stage of Change - Maintenance.Until next time - Keep FlexingSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

EMOM Workout | Obliques and Lunges

EMOM Workout | Obliques and Lunges

Hello 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!

Stages of Change | Preparation

Stages of Change | Preparation

Hello 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 - Keep Flexing! Support the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

Dumbbell HIIT Workout | Shoulders

Dumbbell HIIT Workout | Shoulders

Hello 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 Next Time... Keep Flexing!

Stages of Change | Contemplation

Stages of Change | Contemplation

Hello 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 we discuss the action stage of change.Until 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!

Upper Body HIIT Mash Up

Upper Body HIIT Mash Up

Hello 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 burn Friday Flexors!!!I would love to hear from you find me on Instagram at flex.on.friday or email me at weflexonfriday@gmail.comUntil 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!

Stages of Change | Precontemplation

Stages of Change | Precontemplation

Hello 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@gmail.com.Until Next Time... Keep Flexing!

Stages of Change | Intro

Stages of Change | Intro

Hello 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.htmlUntil Next Week- Keep FlexingSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

Core HIIT Mash Up

Core HIIT Mash Up

Hello 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 at weflexonfriday@gmail.comSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

500 Rep Challenge

500 Rep Challenge

Hello 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 Let me know what you think about the workout.Email me at weflexonfriday@gmail.om or find me on IG at flex.on.fridayUntil Next Week, Keep FlexingSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

Cardio HIIT Mash-Up

Cardio HIIT Mash-Up

Hello 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 you have as much fun with this workout as I did! Find me on Instagram at flex.on.friday or email me at weflexonfriday@gmail.comSupport the show Find me on Instagram @ flex.on.Friday or email me at weflexonfriday@gmail.com.Until Next Time... Keep Flexing!

Medicine Ball Workout | Challenge Week

Medicine Ball Workout | Challenge Week

Hello 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!