Eeeeee!!!! Yes I did!
You’re definitely going to want to earmark this article for workout inspiration!
As a writer, this is a huge privilege and accomplishment. And let me tell you, I was totally fitness fan-girling at some of the people I got in contact with. Autumn Calabrese!!! Karena & Katrina!!! Lauren Gleisberg!!! If you’re a fitness nut, these are some of the celebrities in our world! I got well over 100 replies and selected only the best ones. And I tried to get a good variety in there as well.
I asked fitness entrepreneurs (the ones who live, breathe and eat fitness) how they would work out if they only had 30 minutes. Because if this is how they do it, then you know it must be effective!
This process completely validated the premise of my very own FlashFit workouts that I’ve been designing myself. Total-body strength training and cardio built into one 30 minute workout.
We can learn so much from some of the overarching themes I found:
- Do cardio intervals in between strength moves to increase calorie burn.
- OR shorten rest periods and move quickly from one move to the next (circuits).
- Target your biggest muscle groups as they’ll give you the most afterburn.
- Compound moves give you the most bang for your buck.
- Intervals are bomb.
- 30 minutes is more than enough time to work out every day.
So basically, to build a workout that’s the best use of your time, do one compound move followed by one minute of cardio until you reach 30 minutes. This will scorch the most fat and lean you out in the shortest time.
What do you do when you only have 30 minutes to work out?
**Hey there, I thought I’d bring back my rundown of my weekly workouts and menus to perhaps inspire others to prepare in advance for a week of healthy eating and give you menu and training ideas. Now that I have more of an established schedule and all, it’s easier for me to organize.
I have been doing at least 30 minutes of exercise every morning, 6 days a week, alternating strength training and cardio days. And for cardio, I’ve been alternating steady state and interval training.
- Monday: 30 min 21 Day Fix Extreme
- Tuesday: 30 min run
- Wednesday: Rest, sick
- Thursday: Rest, sick
- Friday: 30 min Flashfit (my own workout)
- Saturday: 35 min interval run
- Sunday: Rest
This week was a bit of a bummer because I was sick for several days. The first day it hit, I had a wicked sore throat, and Hubster has been complaining about me snoring every day I’ve had the sore throat. Sorry Hubby!
On the menu this week:
- Breakfast: superfood smoothie, eggs with veggies, grapefruit
- Lunch: Quinoa Pecan Peach Salad from the Tone it Up Nutrition Plan
- Snack: A hefty serving of squeaky clean cucumber salad
- Dinners: we have clean parm chicken, ham and cheese sammies, homemade blueberry pancakes, pizza burgers, etc.
Look at this beast! I get excited every day when snacktime comes around. I made my cucumber salad with 3 cucumbers, 1/2 onion, a carton of cherry tomatoes and 1 can chickpeas. For the sauce, I used about 1.5 cups of plain Greek yogurt, garlic, vinegar and dill. I’m tellin’ ya, you don’t miss the mayo!
This week I also had an appointment with my doctor and asked him about my weight, again. And again, they checked my thyroid!!! That’s been checked so many times, my blood should have its own spot in the lab. I’m getting a bit frustrated. Thinking about doing a video about it, because I have a lot to say, haha! I’m eating pretty clean, working out 6 days a week, and my body is not responding whatsoever. My diet and food plan here would make anyone else lose weight…just not me. Oh well, will keep you posted on what I find out.
But it’s only December 15!!! Right?
Well, I propose that you start drafting your new years’ resolutions right now. In fact, I propose you even consider starting on them right now. The reason is simple: ANY DAY is the right day to start following your dreams.
What is the direction that you want your life to go? That is the most important question you could consider when it comes to exploring your life’s purpose. And the question takes a lot of consideration and brainstorming to answer.
So, get out a pen and paper and start. Give yourself a solid 30 minutes to 1 hour to really dig in. Write out a list of the things that you value most: your family, God, your home environment, helping people, etc. Write out what your goals are as they pertain to each of your values. Your goals and values should be aligned so you’re not just starting new projects arbitrarily. In other words, don’t adopt another goldfish if your life’s ambition is to travel and don’t spend an extra hour at “work lunches” every day if your family life is a priority for you to cultivate.
The benefits of defining your goals right now is that you’ll have a head start come the new year. You can get all the details prepared, you can “test” out your resolutions and refine them, you can narrow your focus, and you can build up your excitement and motivation.
I would also strongly recommend going through Chalene Johnson’s 30 Day Push to refine your goals. It’s a free online program that will push you toward your life’s goals. It will help give aim to your ambitions.
Now, if you have fitness goals for this year, please contact me and I would love to help you reach them.
Because I love fitness so much and I want to help people as much as I can, I am offering a free 21-day fitness club.
It’s so easy to start slacking on your fitness goals when fall rolls around, so it’s the perfect time to re-commit to your health goals. With this 21-day fit club, you’ll have access to workouts, meal plans and ME as your fitness coach.
You read that right! You get the benefit of being coached by an NASM certified personal trainer for FREE, so don’t pass up this opportunity.
The fit club consists of an accountability group on Facebook, led by me. We’ll share slimmed-down comfort food recipes, cheer each other on, participate in challenges and reach toward our goals together. But you have to be committed to participating.
Yes, it’s completely free. You don’t have to buy anything! Just comment or email me if you’d like to join. Share the post if you know anyone who might be interested.