HIIT workout for time!!

I loved putting some of my clients through this workout this week! Quick, but effective!

200 jump rope

20 burpees

20 wall balls

20 mountain climber

20 jumping jacks

Repeat x3. 

Record your time each round and rest for 2 mins between each round. 

I think I had one client at 4:30 for her best round! See if you can beat it!

I also had my clients warm up before and cool down with a 100 kcal row. 

Monday Meal Planning 101

Maybe even more important than regular exercise is a healthy diet!! The easiest way to eat well is to PLAN ahead! If you have good food, you will eat good food! So stock your fridge will healthy food that's easy to grab in a hurry. Here are a few steps to help you get started with a healthy food routine. 

1. Write out all of your meals for the week. Plan breakfasts, lunches, dinners, snacks, and small treats to stave off big cravings. 

2. Make your grocery list and head to the store. Do not impulse buy!! Your wallet and waistline will thank you. You already put in the work planning, so you may as well stick to it. 

3. When you get home, prepare and organize meals for the week. If you need to chop veggies, precook certain things, or put foods in measured containers, now is the time. 

4. Enjoy healthy and convenient foods all week!!

Remember that meal planning and prepping is a practice. Don't give up after one week if you overspend at the store or run out of food by day three. The more you do it, the more efficient you become. 

Cardio boost!

Looking to torch a few extra calories at the end of your workout? Interval sprints are going to burn serious calories during your workout AND throughout the rest of your day. What's not to like about HIIT training?? (High intensity interval training) 

Add fifteen minutes to the end of your workout. 

Walk for :30 seconds. 

Then sprint(as fast as you can!!) for :30. 

Repeat 15 times for 15 minutes total!

30 minute leg circuit

If you're looking for a quick way to work those legs and glutes without getting in the squat rack, here is a great workout for you!

Equipment needed: Something like a tire, bench, box, or something stable that you can sit/stand on. 

ALWAYS warmup

20 squat to seated and stand back up

20 side step ups, bringing knee up to balance (10 each side)

20 split squats - lunge position, back leg up on bench, squat down on front leg and touch toe with opposite hand 

20 box (or bench or whatever) burpees - hands on box, jump feet out behind you, jump feet back to starting position, jump up onto box, jump down, repeat. 

.25 mile run 

Repeat x3

Cool down. 

My clients this morning liked this one! And liked when it was over. ;)

30 minute medicine ball workout

I took several of my clients through this workout yesterday. It's hard but fun and fast paced!

Aim for 3 rounds in 30 minutes! A medicine ball or slam ball will work. 

20 squats to ball (make sure you squat low enough that your booty hits the ball!)

20 ball slams

20 push-ups - with your toes on the ball to add some extra core work

20 sit-ups holding ball to chest

20 wall balls

500 meter sprint on rowing machine (or any other high intensity cardio sprint for 2:30)

Record your time and try again in a few weeks to see if you've improved!

30 min HIIT workout

Whether you hate Mondays or you love them, this quick workout will torch some serious calories! Always warm up and stay hydrated!

5 rounds of:

1 min walkouts

1 min push-ups

1 min v-ups

1 min skydivers

1 min burpees

1 min rest

Good luck! One of my favorite timer apps is called "seconds." It allows you to set tones to let you know when time is up without having to keep looking at the clock! I'd love to hear how y'all like this one!

My Pregnancy Training

You know those times when you think you know what you're getting yourself into?.... Welcome to my pregnancy. I thought that since I was fit and healthy going into it, that I would have an easy and active 9 months. Fast forward through three months of extreme morning sickness, resulting weight loss, and FEW and far between workouts. Not only could I not keep anything down, I was extremely fatigued when I began any kind of exercise, and when I finally began to feel better I was scared to start back exercising in case it made me feel worse again. 

So here we are at 5 months along. Feeling MUCH better, and exercising regularly again. I have had to modify my workouts to fit my current needs and abilities. It has been a humbling experience to go from hour long high intensity workouts and heavy lifting to workouts more suited to my current needs, but I am just happy to be moving again. Here's a peek at what I'm doing these days. 

15 mins brisk walk

20 squats

20 modified push-ups

20 birddog reach on hands and knees

20 curls with LIGHT weights. We're talking 5 lbs here. 

20 overhead press

Then repeat entire series another time. 

I do this 3-5 times a week, switching up the body weight exercises whenever I want something new. 

This is also a great workout for anyone who has taken some time off for any reason and wants to start back up. 

I hope this helps some of my pregnant friends out there. Can anyone relate to the sudden and serious changes pregnancy can bring to your fitness??