HIIT Workout

150 Cardio Cals (run/bike/swim outside)

10 second rest interval (in-between each):

 

1 min Burpees

30 Hammer Curls

30 Side Lateral Raises

10 Pushups

1 min Laying Leg Raises

30 sec Plank

30 Dumbbell Front Raises

1 min Mountain Climbers

30 Jump Lunges

50 Goblet Squats

1 min Dumbbell Lunges

12 Pushups

1 min Burpees

30 Overhead Dumbbell Tricep Extension

 

40 Bench (or couch) Tricep Dips

1 min Side Lunges

 

Repeat Circuit 3x

150 Cardio Cals (run/bike/swim outside)

 

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HIIT Workout

“At-Home HIIT Workout!”

125 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

15 Tricep Push-ups

30 Side Lateral Raises

15 Pushups

10 Burpees or 30 secs Jumprope

30 Standing Dumbbell Press

1 min Goblet Squats

30 sec Mountain Climbers

30 Dumbbell Lunges

1 min Plank

30 Tricep Kickbacks

1 min Mountain Climbers

1 min Dumbbell Squats

30 Bicep Curls

1 min Seated Russian Twists

10 Burpees or 30 sec Jumprope

30 Jump Squats

 

 

Repeat Circuit 3x

125 Cardio Cals (run/bike/swim outside)

 

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Mental Toughness Exercise: “Progress” 

“Progress”

Mental Toughness is an important aspect of not our fitness journey but also in becoming a better version of ourselves, mentally, that needs to be practiced and trained EVERDAY, just like our muscles. This week’s Mental Toughness Exercise will be reflecting on the progress we have made so far and also thinking about the progress that is to come.

I love the quote that talks about how every small step leads to the bigger goal. We forget about all the small victories along the way, like the little shops and gas stations every couple of miles down the interstate. Our fitness journey is a long path and we need to stop every once and awhile and reflect back on all the small victories we have had along the way.

My fitness journey has taken me down more than a few paths; swimmer, runner, pregnancy, weight training, and bodybuilder so it is very easy for me to just see myself NOW and not how far I have progressed both physically and mentally. The person I am now is no longer who I used to be a year ago or even two years ago. I used to have a runner’s build before I became pregnant where I lost my core and gained 20 pounds. After having my son I became obsessed with the gym to lose the extra weight and mentally couldn’t take a rest day because I felt too much anxiety when I did not go. I was also eating very clean and never even touched a piece of bread or cake. Today at 27 years old and a mom of a two year old I have the most muscle tone I have ever had, lifting more than I was two years ago, and I am now following the flexible diet, macros, which allows me freedom in my nutrition to enjoy the foods I love while still staying fit. I also no longer feel like I have to workout everyday, I actually just came off a 9 day vacation where I didn’t workout once! And I didn’t lose my abs 😉

My future progress was the hardest to reflect on and really think about. This is partly due to having a tough time making definite decisions and I highly recommend the book, “Hot to Decide”. But overall I would still like to continue to work on my relationship with food & the gym (progress is continuous! Just like our fitness journey), build more muscle tone (building those glutes!), and try a new sport! CrossFit Games anyone?

Everyday this week I will think about either the progress I have made in a particular strength training exercise, miles run, foods eaten, or what future progress I want to achieve. As always, making sure it aligns with my goals of balancing both fitness & nutrition!

 

What progress have YOU made so far on your fitness journey or in your daily life? 

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Mental Toughness Exercise: “Stay in the Moment”

“Michael Phelps vs Chad le Clos”

 

Michael Phelps. 

The most decorated Olympian of all TIME.

In the 200m fly event he demonstrated throughout the prelims, semi-finals, and finals one of THE BEST mental toughness strategies I have witnessed. He held himself back in the prelims and semis to save himself for the final race knowing during each race he was capable of being placed 1st going into the finals. He also did not think about the past when in the 2012 Olympics he placed second in the 200m fly to Chad le Clos, the statements made by le Clos in the past few years, or even acknowledge that le Clos was standing in front of him in the ready room before the 200m fly finals.

Phelps stayed in the moment. He was solely focused on himself, the race, and nailing each turn as it came. You could clearly see the divide between Phelps and le Clos but it was not because of their swimming abilities but their mental abilities. Le Clos was ALWAYS super heightened focused on Phelps, trying to get Phelps psyched out, and beating Phelps. Even during the final race le Clos was not swimming his race in the moment, he already was only focused on the finish. That is demonstrated in the picture seen all over social media where you can clearly see le Clos looking at Phelps, but Phelps is looking straight ahead towards the finish. I wonder if le Clos had a different strategy, especially a better Mental Toughness game, if he would of placed better.

YOU.

If you have to run 4 miles but your constantly checking how far you have gone are you staying in the moment or focused on the finish? Today is the dreaded leg day and after each exercise completed you keep counting how many exercises you have left to complete…. are you staying in the moment or focused on the finish?

It is easy to focus on the finish and challenging to stay in the moment. But who is the ultimate winner? As they always say, if it’s not challenging you it will not change you.

Stay in the moment by focusing on each rep, hiding the clock, making a running playlist on Spotify, and by taking control of your emotions.

So. Are you ready for GOLD or 4th place?

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*Picture by “Pascal Le Segretain/Getty”

HIIT Workout

 

“At-Home Workout”

 

150 Cardio Cals (run/bike/swim outside)

10 second rest interval (in-between each):

 

15 Burpees

30 Front Raises

50 Mountain Climbers

30 Side Lateral Raises

50 Dumbbell Step-ups

30 Goblet Squats

15 Burpees

30 Bicep Curls

1 min Plank

30 Hammer Curls

50 Jump Squats

30 Dumbbell Squats

50 Mountain Climbers

30 Bentover Dumbbell Rows

50 Jumping Lunges

30 Double Arm Tricep Kickbacks

10 Push-ups

 

Repeat Circuit 3x

150 Cardio Cals (run/bike/swim outside)

 

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Cal Fit HIIT

“At-Home Workout!”

125 Cardio Cals (run/bike/swim outside)

30 second rest interval (in-between each):

 

1 min Side Lunges

30 Dumbbell Lunges

1 min Jumping Lunges

15 Burpees

30 Incline Pushups

30 Pushups

1 min Tricep Bench Dips

50 Mountain Climbers

1 min Squat Jumps

30 Goblet Squats

1 min Dumbbell Squats

15 Burpees

30 Laying Leg Lifts (on back)

1 min Seated Russian Twists

30 Standing Shoulder Press

30 Side Lateral Raises

50 Mountain Climbers

 

Repeat Circuit 3x

125 Cardio Cals (run/bike/swim outside)

 

Mental Toughness Exercise for Life & Fitness: Positive Thinking 

“Positive Thinking”

 

Yeah yeah. We have heard about positive thinking over and over and over. How much good can it do?

Remember Mind-to-Muscle Connection to focus on while lifting? The quote I always post, “the body achieves what the mind believes?”. How swimming is 80% mental & 20% physical?

How come every aspect of our lives comes back to our minds, and not our physical bodies, and yet it is still shrugged off and tucked away in a “to-read” file.

The mind is vastly over looked when it comes to achieving goals and fitness. The vast majority of people you witness who start their own fitness journey will be achieving more goals they set for themselves, have better relationships, and have gained more self-confidence & self-esteem because of their fitness journey and the hard work they have put in by staying out late, waking up early, or training while on vacation and not mainly because of the “outside” progress they have made. Our bodies cannot make us wake up at 5am, our minds wake us up at 5am. Our bodies don’t tell us to run 3 miles before heading to the beach for a day filled with sun, friends, and sand. Our minds lace up our sneakers and head us out to a sunrise run. These are the people who will continue to grow inside and out.

So! Back to “Positive Thinking”. It seems as though every Monday there is always a “Series of Unfortunate Events”. ALWAYS without fail. EVERY Monday.

Last week I woke up late for the gym so my workout had to be cut short, then I was out running errands and forgot to pack a snack (hello hangry), and then I had to rush through my errands to finish them to be back home to relieve my husband of Wes so he could go to work. Whew. I was feeling stressed, getting a headache, and I was unhappy. If I just took two deep breaths and said to myself something like, “It’s ok, I can get a long workout in tomorrow” or “once this is over we can sit and watch TV during Wesley’s nap time” I could of turned my entire day around. I would of pushed myself harder during my workout in the morning AND I would of enjoyed my husband’s company when he arrived home after a long day.

I am going to practice this Mental Toughness Exercise, “Positive Thinking”, every day this week…

Stay tuned….And I will report back on how well the exercise worked for me this week! (August 1-7th)

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