Olivetta Martin

Wife, Mom, Runner; Love coffee, running and jewelry! Half Fanatic, Marathoner x3 & Ultramarathoner

[Olivetta Martin @IJoyfullyRun]

"The growth you asked for is hidden in the struggle you avoid. Remember that."

Great piece from @SahilBloom on the hidden cost of comfort. https://t.co/tocp6qRIZf

[Olivetta Martin @IJoyfullyRun]

If anyone is interested in getting a discount at glomelanin, please feel free to use my code OLIVETTA43307 for 15% off of any purchase! https://t.co/Sce3mQzrrS

[Olivetta Martin @IJoyfullyRun]

Win 2 Free Philadelphia Hot Chocolate Run Tickets https://t.co/xGMiUaWUg2

[Kevin Heintz @AskCoachKev]

"I need to lose weight but my schedule is insanely busy..

What can I do?"

Below are:
- 6 ten minute meals
- 8 at-home exercises
- My blueprint for getting jacked with zero free time:

Before we begin I want to make this CLEAR:

- No matter how busy, complicated, or frustrating your schedule may be, there is ALWAYS something you can do to get in incredible shape.

1.) Quick & easy meals
2.) Efficient exercises
3.) Other pieces of advice

Let's begin:

~~~ QUICK HIGH-PROTEIN MEALS ~~~

1. Double Sirloin w/ Veggies
- Two 8oz lean sirloin steaks
- Unlimted veggies of preference

80g protein, satiating as f*ck, enjoyable.

2. Turkey & Egg Scramble
- 8oz's 93/7 lean ground turkey
- 4 eggs

Add hot sauce or salsa.
60g protein. A great meal to start the day with.

3. Protein Smoothie
- 2 scoops protein
- 1 serving Oikos "Pro" greek yogurt
- 1 cup whole milk

One drink. 83g protein.

4. Buffalo Chicken Bowl
- 8oz shredded chicken breast
- 1 cup white rice
- buffalo sauce

70g protein Easy to make. Tastes great.

6. Chicken Tacos w/ protein shake
- 8oz chicken
- 1/4cup shredded cheese
- 2 low cal tortillas
- protein shake

Add hot sauce or salsa for variety and flavor

Roughly 100g protein.

~~~ EXERCISES ~~~

If you don't have any equipment, get yourself a pair of resistance bands. They're $20-$30 on amazon.

1. Bench Tricep Dips

You can do these on the couch, a bench, the counter, etc...

Let your triceps do all the work

Aim for 3 sets within a few reps of failure

2. Band Pull Aparts

A great movement for developing your traps.

You'll feel some crazy burn with these.

3. Incline Push-ups

Doing push-ups at an incline take the pressure off your arms and shoulders, giving you a more effective chest workout.

Make it a goal of yours to do 100 of these everyday.

4. Seated Band Row

Great for developing your mid to upper back.

After you bring the bands back, release them slowly to increase time under tension.

3 sets of 15-20

5. Overhead Tricep Extensions

Wrap the bands around something heavy or stand on them.

Don't move your shoulders, let your triceps do all the work.

3 sets of 12-15.

6. Bulgarian Split Squat

Prop your leg up on the couch, a bench, or something elevated.

Use the leg in front to lift you back up.

Hold dumbbells or kettlebells to make this more difficult.

3 sets of 12-15

7. Good Mornings

Great for strengthing your glutes, hams, and lower back.

Perfect for people who spend a ton of time sitting

3 sets of 12-15

8. Leg Raises

Perfect for developing the lower ab muscles. Keep your upper body flat and your legs straight.

Let your core muscles do all the work.

Lower your legs slowly to increase tension in your abs.

Do 3 sets within a few reps of failure

~~~ OTHER ADVICE FOR BUSY INDIVIDUALS ~~~

1. Something that KILLS a busy person's physique is "easy to grab" and convenient snacks.

Chips, pastries, granola bars, etc...

All you have to do is substitute these things with OTHER "easy to grab" snacks that are just healthy or high in protein

Single-serving greek yogurts, fruit, veggies, premade protein shakes.. When you come home from work starving, you just want to eat and you don't care what it is.

Stock your fridge and cabinets with foods that are JUST as convenient, but are good for you. Your life will change.

2. Let go of the alcohol. Alcohol is proven to increase cravings, ruin sleep, increase recovery times, and impairs your metabolism's ability to burn fat.

This alone will make things 10x easier.

3. Time Restricted Feeding . The fewer times you eat during the day, the less you have to worry about throwing meals together.

I recommend eating within a 8-hour window For most people, this is skipping breakfast, a small meal for lunch, a protein shake, and a meal for dinner

I could give you other small, less-impactful tips but I don't want to overcomplicate this for you. If you're busy and follow the tips I already provided, you'll become unrecognizable in MONTHS.

PS:

I'm looking for 3 more busy professionals who need to lose 25+lbs and shrink their belly in the next 90 days.

I'll coach you for 90 days and GUARANTEE this for you.

- No restrictive dieting
- No cardio required
- Just 2hrs per week

DM me "BUSY" for info. (Must be serious about making a change, this is NOT FREE).

DM me "BUSY"

[Joel Osteen @JoelOsteen]

You’re not too old; you didn’t miss your chance. God’s already put that seed in your spirit. If you’ll stir it up, start living passionately, you’re going to see God show out in your life.

[Joyce Meyer @JoyceMeyer]

Remaining patient, continuing to trust God when we don’t understand what is going on, and staying positive are just three ways we are to respond when we feel life is a mess (Romans 12:12; Proverbs 3:5), and they are all for our benefit. #JoyceQuote

[Joyce Meyer @JoyceMeyer]

God loves you unconditionally, and I truly believe that no matter what happens, He will work it out for your good. #JoyceQuote

[Joel Osteen @JoelOsteen]

Set your face; run your race. The people you need to be for you will be for you. God has already lined up people that will celebrate you, people that will stick with you, people that will see the best in you.

[Joyce Meyer @JoyceMeyer]

Be grateful for God's blessings of the past and believe for even more in the future. #JoyceQuote

[Coach AJ 🎯 Mental Fitness @coachajkings]

Kobe Bryant said, “If you’re going to be a leader, you’re not going to please everybody. You gotta hold people accountable even if you have that moment of being uncomfortable.”

Great leaders don't try to please everyone.

Great leaders know that it isn't their title or position, it is about their behavior.

Leadership means doing more.

Great leaders connect and influence.

Leadership is about your actions - how you set an example, how you interact with others, and how you create a standard for performance.

7 Leadership Competencies Everyone Needs:
1. Build relationships - It starts with connection and caring. Building relationships allows you, as a leader, to establish trust, foster collaboration, and create a positive work environment where teamwork thrives.

2. Create accountability - Leaders set the standard. Creating accountability empowers you to ensure individuals take ownership of their actions, promoting responsibility and driving performance for the overall success of the team and organization.

3. Drive Change - Leadership is about coping and creating change. It enables you to navigate and adapt to evolving environments, inspire innovation, and strategically guide people towards growth and improvement.

4. Develop People - Great leaders develop others. They focus on nurturing talent, empowering others, and fostering a culture of continuous learning and professional growth within the organization under your leadership.

5. Communicate effectively - Communication is the real work of leadership. It allows you to articulate a clear vision, inspire and motivate others, and build strong relationships with stakeholders, enhancing organizational alignment and success.

6. Think Critically - It involves analyzing complex situations, making informed decisions, and solving problems effectively, enabling you to navigate challenges and drive strategic outcomes.

7. Inspire others - It involves motivating and influencing individuals, aligning their efforts towards a shared vision, and creating a sense of purpose and engagement within the team under your leadership, resulting in increased productivity and success.

“Leadership is not a license to do less. Leadership is a responsibility to do more.” - Simon Sinek
- - -
Follow @coachajkings for more content like this!

[Olivetta Martin @IJoyfullyRun]

I just signed up for the Do It Afraid study from Joyce Meyer! You can join me here: https://t.co/beJtAFQxL3

[Olivetta Martin @IJoyfullyRun]

Share what inspires you to run and be entered to win some great prizes! https://t.co/EcNV2kfoWc

[Olivetta Martin @IJoyfullyRun]

I just registered for Philadelphia Marathon Weekend using Race Roster. Join me https://t.co/cFOJbHG0Hf via @RaceRoster

[Olivetta Martin @IJoyfullyRun]

I just registered for Philadelphia Marathon Weekend using Race Roster. Join me https://t.co/cFOJbHG0Hf via @RaceRoster

[Olivetta Martin @IJoyfullyRun]

Running rolling hills with my sunshines on a Sonday #runningmom #boymom #fitfam #runlife #runningwithmysons

[Joel Osteen @JoelOsteen]

Ask Him for your dreams, ask Him to give you that business, ask Him to build that children’s home, ask Him to free you from that sickness. It’s good to ask for things that seem unlikely. God calls those healthy prayers.

[Avocados From Mexico @AvosFromMexico]

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[Living Christian @livechristian1]

Trust God and have faith that peace is coming.

[YouVersion Bible App @YouVersion]

Amen!

[Joel Osteen @JoelOsteen]

Life has put some names on you and told you what you’re not, what you can’t do. God has you reading this because He wants you to change your name. Your new name is blessed, prosperous, confident, healthy, free, well-able, victorious.