This weekend, I'll be saying goodbye to the year 30! It has been a great year for me both professionally and personally, but I have a feeling 31 is going to be just as great! I put together this workout to share with you as a tribute to my 30th year. Give it a try and let me know what you think. Notes about this workout:
How many rounds did you do of each circuit?
1. Get yourself a calendar for the week. Whether you use your planner, a calendar in the kitchen, or a blank schedule for the week. I usually print one out on Word that has the days listed, and a place for the workouts. 2. Gather your schedule and fill in any important times. Write down a day when you can’t work out because you have another commitment or maybe you work too long that day. We all have those days, so plan them out. I typically write down when I will work out, whether morning or night, before school or after school, etc. 3. Schedule your rest day. Everyone is different, and some require one rest day, or some require a few. The best thing for me to do is to physically schedule one in. I have a hard time taking days off from working out (I like it too much!) but if I schedule one in, I have no problem taking it off. My rest day is almost always Sunday. I enjoy making it a relaxing day! 4. Gather workout inspiration. I have a lot of saved workouts on my computer from various blogs, but feel free to use whatever! Maybe you want to come up with your own, maybe you are using some from a magazine, or maybe you are browsing Pinterest. However you have them saved, grab some. I have a lot of workout options here for you to get some ideas or new workouts!
6. Find a workout to match your schedule. Now that you have a brief layout of what you want to do, and you have your workouts in hand, match them up! Find new ones you are excited for, find ones you haven’t done, find some you have that are all-time favorites! 7. Do what works for you. Maybe you don’t like to do cardio and lifting on the same day; no big deal! Maybe you don’t want to lift 3 days a week; no big deal! Make it work for you and keep true to yourself! I hope you all found something new to help you work out during the week! I promise it might seem like a lot, but it really doesn’t take much time, and saves you plenty during the week. I stick to my workouts a lot easier when I know it’s a lifting day, and I can’t just move it to the next day without mixing up the entire week. Now that you know how to schedule your workouts for the week, head over to my blog where Jillian shares her tips of sticking to a workout when things come up during the week! Friends of FitYaf - Julie keeps up with her health and fitness while traveling on the job12/16/2013
Add a strenuous work schedule to the mix, and I quickly realized I needed to get back on track with eating and exercise. While there is certainly no magic answer to how I got back on track, planning ahead and accepting it isn’t going to be perfect were great places to start. Plan for the airport
Eating out
Working out on the road
Coming home
How do you keep up with your health and fitness while traveling?
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Muscle acceleration explained Many P90X fans were hooked on the science of muscle confusion – which introduced variety to the workouts and prevented plateauing. P90X3 takes a hint from that success and from studies showing the most dramatic body transformations happen within the first 30 minutes of exercise. Enter muscle acceleration, a Tony Horton-approved highly-structured schedule with an incredibly high level of intensity and an unprecedented variety of moves. The gurus behind P90X3 combined exercises and added some twists to maximize your time and keep every muscle challenged for a full 30 minutes. Say goodbye to boredom Along with the constant entertainment, P90X3 has the most workouts of any Beachbody program. With 16 workouts in the base kit, they switch it up before you have a chance to consider boredom. From cardio to strength to pilates to MMX, there is something for everyone. The ideal P90X3-er It may seem lofty to proclaim, but P90X3 is indeed a workout for everyone. Everyone searching for tighter abs and leaner muscles, that is. But fitness novices and experts need not be afraid by P90X3’s come-one-come-all invitation. You don’t have to have any previous P90X experience in order to get killer results. For the beginner, the variety of workouts in P90X3 is the perfect place to discover their fitness style. If the move can be modified there is a cast member showing you how. But don’t expect to be an expert on day one. (Yes, fitness veterans will still be challenged.) It doesn’t stop there And of course there are some bells and whistles too good to ignore. First off, the FitYaf exclusive: If P90X3 is purchased any time from December 10th – 31st (including Challenge Packs), you will receive an exclusive P90X3 baseball cap. And last but not least, we have the app: Yes, now for the first time the P90X app is available on Android and iOS. The app includes P90X guided workouts, tools to track your reps, weights and progress. Launching soon, is the P90X3 addition – which brings you workout specific tracking modules, scheduling options and the motivation you need to power through the 90 days. P90X3 scheduling and tracking will be available on the app for Android on 12/10 and is coming soon for iPhone. Check out the app and get ready to bring it!
The P90X3 Facts:
P90X3 Base Kit FREE SHIPPING FOR A LIMITED TIME!
P90X3 Challenge Pack DISCOUNT EXTENDED THROUGH JANUARY!! - Discount REACTIVATED for May 2014 Price will go up to $205 in February 2014
P90X3 Deluxe Kit FREE SHIPPING FOR A LIMITED TIME! Includes everything in the Base Kit PLUS:
P90X3 Ultimate Kit FREE SHIPPING FOR A LIMITED TIME! Includes everything in the Base & Deluxe Kits PLUS:
What are you looking forward to most about P90X3?
Grab a buddy and start counting! See how many rounds you can do! Elf4Health Buddy Workout
50 second plank How many rounds did you do? How long did it take? Take care of your body. It's the only place you have to live. What if it were that simple - that was all you needed to hear to do all the healthy things we're supposed to do to live happy and healthy lives? But it's not that simple, right? For some of us, that statement might be enough, but we're all different! We have different personalities, professions, interests, wear different clothes, even like different flavors of ice cream. I've recently brought up the topics of "What do you look for in a group fitness instructor and class?" and "Where do you prefer to get your sweat on?" and it became clear to me that there really isn't a recipe for the perfect workout - we're all different. I truly believe that you have to find the workout and schedule that works for you and your lifestyle. We also all have different reasons for wanting to keep up with our fitness and different ways that we prefer to be motivated, which brings me to a recent issue that came up where I teach group fitness classes.
The following week it was brought to my attention that another instructor at the gym has a similar idea and led a class dedicated to working off your Thanksgiving meal ahead of time. I wasn't at this particular class, but a participant shared some concerns about the overall tone of the class, expressing that it reinforced negative associations between eating and guilt, suggesting that exercise is chiefly a means of alleviating this guilt. The participant found these messages particularly concerning because one of the primary populations in our group exercise classes are female undergraduates, who are disproportionately at risk for eating disorders and disordered eating and exercise habits. In addition, it was expressed that for all class participants, an emphasis on guilt and self-punishment shifts the emphasis away from potentially more positive themes of stress relief, self-empowerment and building strength and endurance. While I do believe there was a difference between the way I approached my Bodypump class and the way this particular instructor approached the class, the fact remains that not everyone is motivated to push themselves harder when associating exercise with food and guilt. There are so many different reasons and motivations that result in someone stepping foot in a gym. I recently asked my readers to finish this sentence: "I run because _________". No two answers were the same. Because I teach at a university, I agree that as instructors we should be aware of specific concerns of the student population. But that doesn't take away from the fact that many people are exercising right along side a nutrition plan to lose weight and/or stay in shape.
So how do we find the balance? Is it "wrong" to be motivated to work harder if we know we're going to have a big meal? How do we as instructors motivate in an emotionally healthy, but effective way? What if the way one participant is motivated is different from another? It's December, and the holiday season is upon us! Some people are already done their holiday shopping - overachievers! For the rest of us, we're now frantically trying to get our lists together. If you have a fitness lover on your list, I have some great suggestions for you. Also, scroll down for some great Cyber Monday deals (I'll be updating these throughout the day, so be sure to check back). Under $25
Under $50
Under $100
Under $200
Cyber Monday DealsFree shipping and tons of deals on The Clymb40% off certain shoes and apparel at Altitude RunningFree Shipping on orders over $50 at Brooks Running20% off Buzzy therapuetic messager at Buzzy25% off and free shipping at Sports Authority30% off and free shipping at ENDEVRLots of 20% off deals at AthletaFree shipping at Nike with the code JUSTDOIT [also, you can get 25% off clearance items with the code MOVEMORE]30% off at Old Navy with the code CYBER [lots of workout clothes!]Up to $40 off and free shipping at Adidas with the code CYBER30% off your entire purchase at Reebok25% off and free shipping at Dick's Sporting Goods What's the best Cyber Monday deal you've purchased? I hope everyone had a wonderful time spent with family and friends yesterday. Maybe you're shopping today, or maybe you're just lounging around, staying warm. Whatever you're doing today, I hope it's not stressing about the overeating yesterday - it's time to hit reset today! I can't think of a better way to do that than this post-Thanksgiving Fitness Friday Workout. Find what you ate yesterday and complete the exercise for each SERVING you had of each dish. Can't find what you ate? Just do the whole workout - I'm sure you'll feel better when you're done! Notes about this workout:
Turkey - 20 minute run or 30 minute walk PER SERVING Take these 20-30 minutes and give it your all. Challenge yourself with intervals if you wish, but I want you to work up a sweat and make this a great run. If you're walking on a treadmill, ramp up the incline!
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Jillian [FitYaf]fitness enthusiast. Archives
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To my readers, please note this website and blog is for educational and informational purposes only. For medical advice, dietary restrictions, and/or medical diagnosis, and before beginning any diet and/or exercise program, please consult a doctor or healthcare professional.
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