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 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. She had some great things going on and we want her to keep those. We then wanted to insert some things that really will make her program more effective.
See if you can do the same for yourself. My plan for Angela looked like this:
- Elliptical twice a week
- 7-Minute weights twice a week
- Combining them once a week
- A post-workout stretch for 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. Girls Gone Paleo or Plant Powered Girl, are your best options unless you’ve just worked out and want Your Whey. (and you’ve tested to know dairy is OK for you)
At lunch, you’re going to flip to having a high protein that includes a healthy fat with some carbs to keep you going through the afternoon.
At dinner, if you have that grilled chicken salad (or insert your favorite go-to) you’re going to add, say, some avocado plus a sweet potato, some quinoa, or brown rice so you get some more (in fact, the most) healthy carbs in that meal. You’ll relax in the evening and 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. Some berries and chia seeds in a pudding, for instance.
Let’s go workout.
Always warm up 5 minutes and cool down 3-5
High intensity interval 1:00
Recovery easy interval 1:00
High intensity interval 0:30
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
- 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
- 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.