I don't know about you, but I'm a big fan of workouts I can do anywhere. The gym has never felt "real" to me. I prefer to be out in the world. I want to feel the wind and jump up and down from real logs, not manufactured boxes...sometimes I just gotta be in the world. And hey, sometimes, I just don't want to go to the gym.
Because of this need for nature and aversion to the gym, I stick to a lot of circuit strength training workouts. Relying on body weight and being in tune with my body has helped me build better muscle and lose body fat where it isn't needed (hello tummy, I'm talkin' to you!). I designed this workout after having my baby and it really helped me pull everything back together. But whether you just had a baby or have never had a baby, this circuit workout will strengthen the whole body.
I recommend performing this circuit daily or every other day. This workout is perfect for those worried about chronic inflammation or other body issues. You can perform these circuits in conjunction with one day of sprints to see similar result to somebody training for an endurance race. I know this because I am living proof. I look like I run every day, but I don't. Not any more. I find that moving a lot at a slow pace keeps me healthier.
If you forgot to get up this morning or just don't have time after to work to get a full workout in, the may we suggest you focus on those triceps? Triceps can be hard to maintain, and they can be even harder to tone up...so don't be sad that you can't get everything done...just get those arms moving!
The exercises included in this post should be performed at 3 sets for roughly 12-15 reps.
Pregnancy can take a toll on the body, even if you did maintain workouts and healthy eating throughout the ten months. My 12-week postpartum training program will help you get back into shape after you’ve allowed yourself time to recover. I would recommend starting this program as soon as you feel strong enough, whether that is two, four, six or twelve weeks after you’ve given birth. And ladies who didn’t just have a baby, but want to regain their post-baby body years after having children can start this workout immediately.
One of the hardest things for most people on a fitness journey is staying on track. Some days are harder than others. Sometimes you just want to eat cake. And you do. And it's okay to indulge in a slice of cake. But it's not okay to use that as an excuse to continue indulging in whatever you come face to face with.
Eat the treat. Move on. Recommit to your goals. If you don't think you can do this on your own, then it may be time to invest in a fitness coach or mentor.
A mentor is a professional who can help you stay on track. A mentor supports you in your goals and keeps you accountable. For fitness and nutrition goals, you may want to invest in a personal trainer and a nutrition coach to keep you on track. These mentors may request your weekly schedules, help you develop meal plans, go shopping with you, cook your meals for you, and workout with you. They will do whatever you need them to do to help you.
And a GREAT mentor will know how to get you from baby steps to full-blown autonomy. How do you find one of these miraculous people? Lucky for you, Skinny to Strong has a team that is happy to help. We can provide a fitness and nutrition coach to help you meet your goals. Simply contact us and we can talk about what you need.
And if you can't afford to hire a coach, there are ways to stay on track:
Got 20 minutes? If you do, then this lunchtime workout is perfect for you. We've created this simple circuit that you should do during your hour lunch right before eating.
We recommend that you do this right before lunchtime (or any meal really) because you will be in a fasted state and your body will be forced to burn fat instead of muscle or energy that would have been sourced from food. Studies show that women who exercise in a fasted state use more stored fat than muscle.
Be sure to plan your meal beforehand, so you don't go into Monster Mayhem and devour an entire jar of peanut butter. After this workout, it would be smart to eat a balanced carb-protein-fat meal. Aim for 25-30 grams of protein and solid complex carbohydrate. A peanut butter sandwich and celery sticks wouldn't be bad. Or a protein smoothie (may we suggest a peanut butter banana smoothie).
If you are doing this before breakfast, maybe you will eat a spinach omelet, or a blueberry banana spinach smoothie. No matter what, make it a smart choice.
Okay, enough talking! Here's your workout:
Face it-- you're not Arnold or some rich celebrity that can afford to workout for hours a day (or afford it!), but you are capable of living an active lifestyle. Those who change from a sedentary to an active lifestyle see wonderful changes, both physically and mentally. Why? Well, the body is working properly. The body is doing what it was meant to do: move and work.
But maybe you aren't fully committed to trading your potato chips and Netflix for Nike shoes and day hikes just yet. I'm not saying that the chips and TV are acceptable, but I'm not here to force you into a lifestyle. But, I am hopeful that you can start thinking about making a change; after all, you are reading posts about health and nutrition...that right there is a positive step toward a healthier lifestyle.
So how can you go about making a permanent change? One day at a time with small steps toward a total change. This is a process and it begins with making smart food choices and incorporating fitness into your routine. From here on out, I want you to visit our site every three days and pick a new habit to incorporate into your day. Simple. Today, I want you to use this post as your new change. Today, you are going to start walking every day before dinner.
Akin to running stair, jumping rope is an excellent for of cardiovascular exercise that shows the benefits much quicker than running or walking (at least we think so!). The best part about incorporating jump rope into your routine is that isn't take much money or space.
Jumping rope uses all of your muscles and help you build a super duper strong core. If you haven't done a jump rope workout before, we suggest that you add in one-minute intervals to your current cardio routine before taking on a full 15 minutes of it! It's going to burn.