Train despite Rain!

When it's raining out and you just can't be bothered to get to the gym, check this out! You can get a REALLY great workout in AT HOME!

Tabata Cardio Workout (20-30 minutes)

This is a great workout for cardio, fat burn, and muscle tone. It requires little or no equipment and you can do it anywhere. It's perfect to do right when you wake up to get your metabolism jump-started and you can add or take away from it to make it easier or more difficult. Here's how it works!

Each movement is 20 seconds of WORK & 10 seconds of REST consecutively

8 rounds (or 4 each leg) each for a total of 4 minutes for each exercise:

Exercise #1: Single Leg Mountain Climbers

In the runner's pose, bring leg that is back up to meet other leg quickly, and kick back out. Keep tummy tight and opposite knee should not go over toe. Do no switch legs until the 2 minute halfway mark

Exercise #2: Push-Ups

You can do regular push-ups or start with "girl" push-ups or both! Keep back straight and bum level

Exercise #3: Reverse Lunges with Lateral Arm Raise

Standing with feet together step backwards with one leg into a reverse lunge, as you come back to standing posion (using light weights or none at all) bring both arms to sides up to shoulder-height

Exercise #4: Knee-to-Elbow Crunches

Lie all the way back and bring elbow up to meet your knee and alternate quickly

Exercise #5: Side Slide Lunge (on towel) with Bicep Curl

Standing feet together with one foot on a towel slide foot out into a side lunge, as you do this using light weights or none at all do a bicep curl with both arms. Release arms and slide back up to standing position

This ends the 20 minute workout. If you would like to add on more to make it a bit longer here are two extra exercises. The importance of this whole workout is to do the 20 seconds of work as hard and intense as possible. This being said, you may want to work up to a longer workout so that you can maximise each set of 20 second intervals

Exercise #5: Plié Sqats

In a stance a bit wider than a normal squat, point toes out and sit back and down as if you're sitting in a chair. Make sure your knees do not go over your toe,s and rise back up

Exercise #6: Russian Twists

Sitting leaning back with feet off the floor clasp hands together and touch the ground to each side of your hips in a quick twisting motion

These 2 exercises add 8 minutes to your 20 minute workout. Feel free to add on or take away, just make sure you're doing the 20 WORK 10 REST method. This is what burns fat and produces long lean muscle mass!!! Cool down and stretch for 2 minutes and you have a challenging yet quick 30 minute workout. Going from one movement to the next without any extra rest (other than the 10 seconds rest after each interval) keeps your heart rate up and triggers anaerobic metabolism. The more you do this the quicker you will reach your fitness and/or weightloss goals!!!!

HAPPY FITNESS!!!

Staying healthy when injured

It is hard to lose weight or stay fit IN GENERAL, but much less when you have an injury! Injuries happen to the best of us; including me, this past week playing indoor soccer! BUMMER!

It is easy to get discouraged and feel like all your weight loss/fitness efforts are wasted, but never fear! There are certain things you can do to maintain your weight or even lose some weight while recovering!

1. RESTRUCTURE your plan until you get back on your feet:

-Refocus your mindset by acknowledging that you are injured, and that sometimes you have to take a detour, but it doesn't mean it's the end of the road.

-Plan ahead! Prep meals ahead of time for work, school, etc, so you are not tempted by the "quick & easy" foods (a.k.a. Fast Food).

2. TWEAK your diet:

-If you are on a LOW anything (carb, calorie, fat, etc) diet, let your Dr. know - you might not be getting the proper nutrients to heal.

-Consider a multi-vitamin if you are allowed to cut back on your calories. Again, check with your Dr. to determine which vitamin is best for you.

-Stick with the Primal foods for natural antioxidants & ample amount of protein, carbohydrates, and fat: meat/fish, fruit/vegetables, nuts/seeds.

3. DO what you can without furthering your injury or preventing recovery:

-Get some kind of cardiovascular training (unless you are completely out of commission). For example, if your lower body is injured, amp up your upper body routine with weights, resistance bands, or machines; and vise versa for upper body injuries.

-Consult with your doctor about a swimming routine. A lot of injuries are conducive to swimming, and in many cases swimming actually promotes healing and recovery.

No one wants to be injured, no one wants to get off track, BUT taking a break and letting your body heal is essential. It doesn't mean you have to fall off the bandwagon completely, but maybe just hang on with your leg instead of your arm ;)

HEAL FAST FIT ONES!