A Quick Full Body Workout

We are finally getting to the end of our week long winter storm! Unfortunately, I chose not to brave the weather and go to the gym until yesterday. Although I tried to be active indoors by running up and down the stairs with the laundry, or dancing around the kitchen when I was cooking (yes,i really do this), taking 4 days off of my regular exercise routine made my 20 minute jog a little harder than it should have been. But you gotta start somewhere! Today I wanted to get in a quick and efficient workout and thought I might share it with you! So here it is:

Warm-up: elliptical for 5 minutes. I ALWAYS perform a warm-up of some sort for 5 to 10 minutes. Never skip your warm-up!

Circuit 1 (10 reps, 2 sets. Little to no rest between exercises and circuits)

TRX pull up. TRX is a form of suspension training. YouTube it!

Single-leg step with unilateral overhead press. Sorry for the exercise lingo. Basically its fancy for using your opposite arm and leg. For this exercise I used a kettle bell, but you can use just about anything that's 5-10 lbs. And I mean anything (gallon jug, laundry detergent container, or even a small animal, haha) To perform this exercise, put your left foot on a 12inch step and hold the weight in your right hand, resting the weight on your shoulder. As you step up with your left foot, press your right hand overhead, then return to start. Do 10 repetitions then switch legs/arms.

TRX ATOMIC PUSHUP. If you have not yet tried this exercise, I highly recommend you do! If you don't have TRX bands, you can also use a stability ball. Check it out. http://www.acefitness.org/exerciselibrary/77/trx-reg-atomic-push-up 

Cardio: 5 minutes on the step mill. 1 minute going forward, 1 minute going sideways, 1 minute backward, 1 minute other side, and the last minute going forward. Make the speed challenging! No step mill? Go up and down regular stairs or try jogging for a minute, then sprinting for a minute.

Circuit 2 (10-15 reps, 2 sets. Little to no rest)

Barbell dead lifts

Barbell row

Bench tricep dips

5 minute cool down.

And there you have it! This workout took me about 30 minutes including the warm-up and cool down. It hits every major muscle group and by doing the exercises with as little rest as possible, you are keeping your heart rate up and the calories torching! For more of a challenge, try performing 3 or 4 sets of both circuits and add in 1-3 more rounds of cardio. Happy sweating!

i'm back!

Well, I took quite the hiatus after our show in April 2011, mostly due to the fact that I had gained back 20 pounds and was just plain burnt out. It has taken me 8 months to get back to my "comfortable" weight. Now, 10 pounds lighter, I am feeling much better (improved confidence, energy, ect.). I really struggled to lose those ten pounds (obviously as it took 8 months), but I wanted to take a healthy, slow approach so as not to get burnt out again.

So, how did I lose those 10 lbs? Very small changes on a daily basis. 

After the show I was so burnt out physically and emotionally that I just didn't want to be healthy. This was a horrible realization considering my job as a personal trainer is to help make others healthy. I let myself rest for a few months until I just couldn't stand the way I was feeling anymore (depressed, tired, no motivation). I was not motivated by going to the gym and hated the idea of being on a strict meal plan. So I threw the rules out the window and went with the flow. Instead of exercising at the gym, I laced up my running shoes and took it outside. I strove to find all the reasons I enjoyed exercise; the fresh air, the scenery around me, the release I felt from finishing a slow and steady jog with my dog at my side. When I wasn't in the mood for a jog, I would either take the dog to the park and race around with him, or I would do quick exercise videos at home using Netflix (30 minutes or less).

As far as nutrition goes I really focused on the small changes. Drinking more water, eating less junk and more veggies. I did NOT restrict myself, however, I did pay closer attention to portion size and wrote down the things I ate to review at the end of the day to make adjustments the next day. I have found it helpful to keep a few healthy frozen meals on hand for those nights I didn't feel like cooking or when I was craving something naughty. 

Stepping away from the gym and doing non-traditional exercise really motivated me to stay active and keep consistent. I am currently training for the Bloomsday 12k race in May. Having a specific goal and date to accomplish this goal keeps me going. My exercise routine is completely different than it was a year ago, which is why I am enjoying it so much!

No, I am not ripped like I was a year ago, and my body is not and never will be perfect, and thats the way I like it. I am accepting and enjoying my imperfections and I encourage many of you to do the same this year :)

In short, the best approach to weight loss, or any life-style change, is to make small changes on a daily basis. Sometimes it is the smallest changes that make the biggest difference. Making a drastic change may help you reach your goal short-term, but if you cannot continue to carry out those changes for the rest of your life, why bother?