What an absolute fabulous day to start Summer! Hopefully you are out enjoying this great weekend weather. Ditto on the weather for tomorrow!
This weekend is simply about planning. Ahhhh, can't be bothered to put your goals in writing? I hear ya!
Let that be your target icon whenever you feel like life is overwhelming, you feel stressed from work or have too many things on your plate, or a curve has been thrown your way. Jot a couple of simple things down that you'd like to accomplish this Summer relative to "Fitness", "Nutrition" and/or "Lifestyle".
Then pick a starting date - say this coming Monday .. and let's make some positive changes. Don't make things complicated - you can change your goals as summer goes along. A large goal broken down into smaller chunks is easier to achieve.
Get a log book (a small notebook will do the trick) - this is a huge part of being successful with any of your goals or endeavours. Carry it with you, put it in your desk, purse or pocket - just keep it handy so you can refer to your goals several times per day.
So we've got page 1 - GOALS. Subsequent pages are for daily notes about workouts and nutrition. Don't eat it unless you've written it down. You may be surprised at how much food you actually consume when you see it in writing. Check at the end of each day - was your nutrition looking pretty balanced throughout the day - what can you do to improve the next days nutrition?
Everything in moderation - maybe your favourite food is chicken wings and you have it every Tuesday with the guys along with some cold beer and the baseball game. Maybe every Thursday you go out for lunch with the girls or even enjoy some quiet time at Starbucks with a calorie laden beverage. If your goal is to drop some weight and body fat, then you need to make good nutritional choices. After the game if adding salad is not cool with the wings, make sure you have a nutritional snack ready for post game and have it before hitting the bar, then consume only half the number of wings you normally would, and wash them down with lighter beer and the same amount of water. You won't be missing anything skipping the empty calories, higher fat choices, or desserts after lunch out.
Poisons - sorry, but sugar, caffeine, processed food and alcohol are nutritional poisons. Instead of reaching for that morning jolt of caffeine - have warm water with half a lemon. Wake up your liver and get things rolling. You can still have your caffeine fix later if need be. Try to limit or eliminate your consumption of these poisons. You will be amazed at the difference in how you feel.
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Okay, lets talk exercise. The sun rises very early at this time of the year. Take advantage of it by setting your alarm earlier, get up and go for a morning walk outside. No excuses - just get up and go.
Try to get into bed by 10pm - we'll talk more about this as the blog rolls along.
"Early to bed, early to rise ......"
40 minute walk mid morning
Quadriceps (Quads) / Hamstrings (3 sets of 10 reps - leg extensions or squats/ 3 sets of 21 reps each side lunges with back foot elevated/4 sets of front squats - 21, 14, 10, 21 reps/ 3 sets of 21 reps cable leg curls or stability ball pull in's.
If you choose to follow and part of this workout do so at your own risk, remember to use proper form that you have learned in class, increase the weight on subsequent sets only if you have done that before, work within your own fitness level and listen to your body. We practice safety tips as well as proper form in Adult & Weight or Complete Strength classes. Only follow this workout if you have done those classes or worked with a trainer. No form tips will be given on the blog. Check with your doctor before starting this or any workout/follow nutritional program - the contents of this blog are not a substitute for medical direction and advice.
30 minute walk/elliptical early evening
30 minute yogilates/timeless mobility exercises for the pelvic floor