Overcoming Exercise (and Information) Overwhelm: Episode 21

Simplify, simplify, simplify. We’re so good at over-complicating, and there is so much information out there to help us do just that! Today, I show you how to make it easy. You already have some base. Start where you are.

 

Muscles in Minutes

The smartest way to overcome overwhelm is to add or to change ONE thing at a time, don’t give yourself an entire overhaul. That’s just what I did for Angela. She was already using the elliptical and had some great things going on. We wanted her to keep those, and to insert some things that would really make her program more effective.

See if you can do the same for yourself. My plan for Angela looks like this:

  • Elliptical twice a week
  • 7-Minute weights twice a week
  • Combining them once a week
  • A post-workout stretch every day

Minute Made Meals

Flip breakfast from high carb to high protein with a simple, fast smoothie. Here’s what 9 out of 10 women say about it, “the smoothies make breakfast so simple, I don’t have to think about it, it takes seconds, and I’m satisfied until lunch.

Boom. No deprivation. No starving. No “being good.”

Starting your day with high protein instead of carbs flips your fat burning on and fat storage off. Flipping 50 Paleo Protein or Flipping 50 Plant Protein, are your best options.

At lunch, you’re going to flip to having a high protein lunch that includes a healthy fat, with some carbs, to keep you going through the afternoon.

At dinner, have that grilled chicken salad (or insert your favorite go-to) and add a healthy fat such as avocado. Also include some healthy carbs like sweet potato, quinoa, or brown rice. The carbs will help you to relax in the evening and to get a good night’s sleep to decrease your stress level.

If you do still want that afternoon snack… flip your attention to low sugar options- staying away from high-sugar dried fruits. Have some berries and chia seeds in a pudding, for instance.

Let’s go workout. 

 

 

Elliptical

Always warm up 5 minutes and cool down 3-5 minutes

Day 1:

High intensity interval 1:00

Recovery easy interval 1:00

Day 2

High intensity interval 0:30

Recovery 1:00

For your high intensity intervals:

Day 1: increase resistance and go the same speed

Day 2: increase speed and keep resistance the same

[change one variable at a time]

7-Minute Routine (420 seconds)

About 40 seconds each move

Day 1: with a little power and slow controlled release

Day 2: heavier with a weight that is challenging to reach 10 repetitions

  • Squat
  • Bent Over Row
  • Lunge Rear and Side
  • Chest Press
  • Plank – knee in twice
  • Ball Bridge
  • Bent Arm Pull Over
  • Ball Hamstring Curl
  • Shoulder Press – seated/kneeling on the floor
  • Roll Back

Mobility series:

  • Warrior I
  • Warrior II
  • Warrior III
  • Prayer Pose
  • Pigeon Pose

On your combined elliptical and weight training circuit day:

  • Warm up 5 minutes elliptical
  • Do two of the weight circuit exercises
  • Do one minute of elliptical
  • Cool down 3-5 minutes on elliptical

[about 22 minutes if you do the circuit once; add the cool down stretches and you’re still finished in about 27 minutes]

Key Flip of the Day:

Fewer but better choices. Keep it simple.

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