Happy Fitness Friday!!
Fitness Fridays are already becoming my favorite days. It’s Friday, which means weekend AND we get to talk fitness which is already one of my favorite things to do!!!
Working out this week was so fun, with a big emphasis again on strength training and trying to build muscle. I decided, after weight lifting consistently for about a month now, that back & biceps are my favorite muscle groups to work out. They are my husband’s least favorite, go figure. That caused us some conflict, no worries.
These are two of my favorite moves from the week, specifically working back & biceps:
Also a pic from the hardest leg day ever. It wasn’t necessarily that hard because of the movements or weight (obviously I don’t have a ton of weight here…) but mentally, it was hard. I woke up tired and with a headache & still had to teach an RPM class before this. Some days, that happens. And that doesn’t lead to the most amazing, smash-it type workouts. And that’s okay. Everyone has those days and workouts, but what matters is it still got done! Consistency is key over feeling like you kill it 100% of the time!
And sometimes I eat cookies before my workouts for a little extra energy. It totally works. #forgains Anyone else??
Something I want to talk about is time. We all struggle with the big obstacle of time. Every time I meet with clients before we take on a workout schedule, they say their biggest obstacle is making time to work out, which is what usually got them in their desperate place that they are in. I know that since I am a fitness professional and fitness is my job, I definitely have more time than most to get a good workout in, but that doesn’t mean I don’t have compassion for those who have babies and full time jobs and other commitments and are too tired/weary to work out.
Here are 5 of my thoughts/tips on making time for a workout:
- Focus on making movement a lifestyle. Instead of viewing “workouts” as a separate chunk of time that has to be put in it’s own special workout box, just think about how you can incorporate more movement throughout your day. The goal of fitness is to make you a more active and able person to live the life you want. Maybe walk around at work more, raise your desk so that you have to stand and not sit, go on walks when you meet with friends or for work meetings, take your kids out to play more, etc. You will feel better from more movement throughout your day even if you can’t get a “workout” in.
- I’m about to go there– If your job or commitments are so busy, stressful, and demanding that you literally don’t have the time in your day or week to take care of yourself by working out, then you should reconsider if that job or commitment is worth it. Yes, work hard in life, Work your full-time job. But set boundaries that are realistic with your work. It is not worth living a life that is overworked, stressful, and demanding like that. Sure, some things have to happen like that for a season, but anything longer is just not worth your health. I would ask you to reconsider and think if that’s how you really want to live your life! (more on that later) (and obviously this does not include family…family is ALWAYS worth it!
- Be creative with killing two birds with one stone with your workout time. I mentioned this above, but what can you accomplish during your workout? My biggest thing is thinking through meetings and social time- who can you bring along on a run with you? To a group fitness class? On a walk? Maybe spend some time working out with your spouse as a little marital time (it’s funny how much working out together refines & brings up!!) Sometimes while I’m warming up on a treadmill or bike, I answer emails or text messages. Do as much as you can to kill two birds with one stone during that time! It can be done!
- Find at-home HIIT workouts to do! What is HIIT? It stands for high-intensity interval training, and it’s a highly effective training method that gets your heart rate working and calories burning in a shorter amount of time than steady-state cardio exercise. It means that you go as hard as you can (and I mean HARD) for intervals of time, followed by intervals of rest. My hope is to post more at-home HIIT-style workouts you can do with minimal equipment. Taking travel time out of working out saves so much time and energy!
- Remind yourself of your “why.” Why do you want to work out? Do you want to make a better life for yourself and your family? Do you know that it gives you more energy throughout your day? Maybe your health is going downhill and you need a change. Whatever that “why” is, always set it before you. Remind yourself of why that reason is important. When something is important to you, you will find the ability and motivation to make the time.
GREAT NEWS! I have a FANTASTIC full-body to do that works all parts of your body in a short amount of time!! How?? It is all compound movements, which means the exercises work several parts of the body at once so you can work MORE muscles in a SHORT amount of time!! I did this with my client this week for 20 minutes, and it was killer.
This is an AMRAP workout, which stands for as many rounds as possible. How it works: you set a timer and do this sequence of exercises over and over again, trying to get as many rounds as possible, until the timer stops. You could do it in 10, 15, 20 minutes or more if you want! You need a set of medium-heavy dumbbells, OR if you don’t have dumbbells at home, fill up some large water bottles with water until they are at the weight you want. Here’s the video of the workout I recorded on Periscope on Wednesday morning:
In case you didn’t screen shot it, here’s the workout:
- 15 Squat + Upright Rows
- 15 Lunge + Shoulder Press (per leg)
- 15 Heel Lift- + Bicep Curls
- 15 Glute Bridge + Chest Press
- 15 Wide Squat + Overhead Tricep Extension
If you do this workout, let me know how it goes in the comments below!!
Have a healthy weekend! Be inspired,