It is getting to that time of year when it is just about shorts and bathing suit weather. This is a good time to talk about some hints to get a little more bang for your buck when it comes to your workouts.
There is a little circuit that you can do first thing in the morning if you want to get in an extra little cardio burn. In fact, a client emailed me one day and said she was going to do it throughout the day in her office. Remember, you don't need fancy equipment or gym to get in a workout. You don't need a lot of time either. 15 minutes will get you a quick little burn happening!
Here it is again:
- Squats 30 sec – 1 minute;
- Push ups 30 sec – 1 minute;
- Forward or Rear Lunges – 30 seconds each leg;
- Isoabs (plank) hold for 30 seconds.
Repeat this circuit 3-4 times through.
**Note this workout is time related instead of reps.
If this is the time for you to make changes in your lifestyle, whether it be exercise or nutrition related, it is important that you have goals. If you don't know where you are going, how do you know how to get there? Last week I put up an article on my blog from Bruce Elkin. Bruce is a Personal, Professional Life/Work Design Coach from Victoria B.C. This is an excellent article. I encourage everyone to read it. Here is the link to the blog:
This is also a great time to review your nutrition goals and make the changes necessary to help you see the results you want. Here are a few tips to get you started in the right direction:
1) Go through your cupboards and fridge. Just like you go through your clothes closet and toss out or give away clothes you no longer wear or want. You need to do the same with your food cupboards. We all have a tendency to buy things we don't really need (crackers, cereals, cookies, biscuits, jams, jellies, etc). Throw out what isn't part of a clean and nutritious diet. Don't hem and haw; be ruthless. This is your health we are talking about. If you would like a copy of our diets for the Fitness Challenge, reply to this post and I will forward along the diet that has helped clients shed pounds and inches!
2) Take a look at your daily nutrition. This is a great time to do a food journal. Yes, I know it is work, but, it works. It will help you see when and what you are eating. From there you can make changes. I know a lot of people hesitate with food journals, but I think it is because they don't really want to see the truth written down. You need to be honest with yourself if you are going to see those changes in your body.
3) Plan your food. In order to eat well, you need to do some planning. You cannot eat on the fly and expect to eat well. Cook up foods in bulk – chicken breasts, pots of brown/wild rice. Be prepared.
4) Ensure you are getting protein, carbohydrates and good fats in each meal/snack throughout the day.
5) The biggie – don't skip breakfast! There is enough research out there today that verifies if you want to lose weight you absolutely need to eat breakfast.
6) No junk food – period. Can't say it any plainer than that. If you are serious, then stop eating junk! We all fall off the wagon now and then. We all want to have a little treat, glass of wine, etc. It all comes down to priorities in the end. If you do have that little treat or glass of wine, limit it and then get back on the horse right away.
Life is all about choices and is those choices we make that will determine the outcome of our exercise plan as well as our nutrition. Remember that all the exercise in the world will not make up for a bad diet. And, it isn't about deprivation either. Everything in moderation. Make some healthy choices with your food, get in some exercise every single day and you will see those changes you desire. The ball is in your court now…….
Till next time,
“Monitoring, Mentoring, Motivation”