An effective workout doesn't have to be a long workout.
Happy Labor Day, People!! We were in beautiful Breckenridge, CO, soaking up the sunshine and fun in the mountains with friends. I LOVE weekend getaways. Only downside sometimes can be that we get a bit behind with life. Does anyone else feel this way? Laundry, cleaning, yard work, mail, you name it - there's a lot to do to keep our lives functioning. And let's face it - EVERYONE is busy in this day and age. Sometimes work bears down on us, our families need our attention, or our lives quickly become over-committed. And what about the less frequent derailments in life - your child wakes up with a fever, you’re finally enjoying that much deserved, long anticipated vacation, or we simply lack motivation for the day. While these occurrences are normal, they don’t have to distract you from taking care of yourself. A healthy lifestyle is critical to overall wellness, helping you to avoid unhealthy weight gain, improve heart health and cholesterol levels, even reducing the risks of some cancers. Exercise also positively impacts our mood, stress level and even quality of sleep!
Here's the best part of all – you can enjoy the benefits of a great workout in as little as 10 minutes! That means when life gets crazy, throwing routines and dependability to the wind, you don’t have to write off today’s workout for lack of time. With all the health benefits to be gained in such a short amount of time, who can afford to miss it? NOT YOU!
For starters, try one of the following 10-minute workouts. As always, before beginning the workout, start with a dymanic warmup.
FIT WHISKEY GIRL'S FAVORITE KICK ASS WARM UPS:
butt kicks, high knees, bodyweight squats, walking lunges, jumping jacks, mountain climbers, toy soldiers, push-ups, burpees, and light weights for arms. The possibilities are limitless!
To aid in the transition from one exercise to another and minimize the distraction of watching/resetting a timer, you can download a free Tabata App, like this Interval Timer by Deltaworks and set the Interval Cycles in accordance with your workout. Another benefit to interval training – the workouts are never boring! With 4 easy ways to alternate intensity, there are endless opportunities to challenge your body.
A solid workout plan is only half the battle. Great nutrition is a vital component to truly changing your body, and my meal plans can help you accomplish your goals by explaining exactly what to eat, when to eat and how much to eat. To learn more, visit my website. Let's work together to create a custom workout and meal plan that will work for you!
XOXO - Amy
(thanks to guest blog writer Deanna Torres - a sweet and strong lady - the best combo around!)
We all live hectic lives and there aren't enough hours in the day to get it all done! All that busy and crazy can make it pretty difficult sometimes to keep a balanced diet. We’ve all made these diet mistakes at some point, but don’t worry! Here are some some kick ass solutions to break habits and start new, healthy ones.
MISTAKE #1: Not eating enough.
Did you know that just for your brain and body to function at a healthy capacity you need to be consuming a MINIMUM of 1200 calories. Generally speaking, on average a woman should be eating between 1200-2400 calories, and men should be eating between 2,000-3,000 calories. How many calories should you be eating?
Fit Whiskey Girl’s Kick Ass Tip #1:
Avoid starving your body of proper caloric intake. Think and plan ahead. Stick to a meal plan. The possibilities are limitless! Following a meal plan ensures that you are consuming enough calories daily and getting ample variety. In addition, it helps to keep you from making other common dieting mistakes such as binge eating, or being SO hungry that you make an unhealthy food choice just because it seemed quick and easy, but then feel guilty after-the-fact. Check out my 6 Week Get Lean meal plan or lets work together to create a custom meal plan for you!
MISTAKE #2: Not preparing the majority of your food.
When you don’t prepare and plan out your food intake for the week it can lead to eating out more which leads to spending more money and less in your bank account and more on your thighs! This typically means consuming more calories due to larger portions, and a lack of control concerning what ingredients are being used. Also, a protein bar here and there is totally ok (RxBars and Quest bars are my go-tos), but you can't live on them!! Your body needs real, fresh food to thrive and perform at its best.
Fit Whiskey Girl’s Kick Ass Tip #2:
PLAN, PLAN, PLAN! Not only does planning save you time and money in the long run, it also saves you from making irrational hunger induced choices. Let’s work together to get a customized meal plan started!
MISTAKE #3: Not Drinking Enough Water.
Did you know that the average adult human body is 50-65% water? Pretty cool, huh? Because our bodies are literally made out of water, that means we need a TON of water to fuel our bodies properly.
Fit Whiskey Girl’s Kick Ass Tip #3:
Buy a 1 Liter re-useable water bottle and attach it to your hip. By having a water bottle, you are never without and it's better for the environment. Another bonus: the bottle serves as a reminder to drink up, and refill that water bottle all day long. Fruit, vegetable or herb infused water is a great option to add some fun and healthy flavors into your water to mix it up, and keep those soda cravings at bay.
MISTAKE #4: Not Getting Enough Sleep.
Did that Monday morning alarm hit you hard today? Not getting enough sleep is a huge factor in lacking energy for the daily grind, workouts, and everything else in between. Did you know that not getting enough sleep can even lead to you overheating during a work out?
Fit Whiskey Girl’s Kick Ass Tip #4:
By getting rid of those poor sleep habits you will feel more energized, and ready to better handle what life is going bring your way that day.
MISTAKE #5: Not Establishing Healthy Habits For Life.
It is time to throw those crash diets out the window. While we’re at it, lets ditch those 30-day challenges, and 7-day cleanses. Those plans, simply put are not sustainable. If you want REAL results you have to make HABIT changes, and establish those as the new normal.
Fit Whiskey Girl’s Kick Ass Tip #5:
Rome wasn’t built in a day, and neither will your body. Habits take time to establish, stick with it and don’t give up. Your efforts will pay off. Remember why you are putting yourself first in this journey and why you deserve to be the best version of yourself that you can possibly be. When we have these healthy habits established, we set ourselves up for success in ALL areas of our life.
Much love, Fit Friends! Have a great week!