The title of this article got my attention for a number of reasons, but primarily because I’m deeply in agreement. I’m 29, I’ve been working 12+ hours a day for 7 years, and I’m ready to retire! LifeVest – Why Women Are Burning Out at Work Before 30.
Pizza is hardly considered a diet food and any healthy eating regime is likely to outlaw it, but I’m a rebel and I think these versions sound ah-mazing! From the Fit Community: 6 Diet-Friendly Pizzas. From fresh veggies and goat cheese to whole wheat dough to mini versions, there’s something to make everyone’s mouth water! I’m partial to the socca myself, I’ve been making socca-crust pizzas since I was first diagnosed with gluten intolerance and I can’t recommend trying them enough!
To me Summer is all about fresh produce and as much I as love the colorful array of options at the farmer’s market, not all produce is created equal – Game, Set and Match to Strawberries: The Superfruit.
One of the first things that my doctor did last fall after my spinal injury was write me a prescription for a stand up desk. My office amazingly had one in storage so three days later it was up and running. The results have been amazing and I’m planning to keep it even once I’m fully healed. Interested in learning more? Fit Bottomed Girls – Stand Up for Your Fitness: Review of the Standing Fit Standing Desk. And if that’s not enough to convince you, this piece for the SF Gate may change your mind – Sitting Less Adds Two Years to U.S. Life Expectancy.
You don’t need hours and hours at the gym, even squeezing in 10 minutes a few times a week can make a difference if you’re also walking and eating a healthy, balanced diet – Get R.I.P.P.E.D. in Just 10 Minutes With This Total Body Workout!
Whenever I get the urge to freshen things up in my apartment I turn to wall decor for that extra zing of unique creativity. If you’re the same check out Apartment Therapy’s – 10 DIY Wall Art Ideas That Anyone Can Do.
If you’re still dying for more fashion week madness after the Spring 2013 Resort and Fall 2012 Couture collections, check out Harper’s Bazaar’s Moda Operandi and Taylor Tomasi-Hill Go To Sao Paulo Fashion Week.
There are many celebrity “designers” out there but few who really have the fashion chops, a la Victoria Beckham, to make a real impact on the fashion world. Which side of the line do you think Miss Gwyneth Paltrow’s first collection will fall on? FabSugar has the details - See What Gwyneth Paltrow Designed For Her Special Goop Collection So Far.
Get in the mood for next season’s crop of fabulous frocks by checking out Banana Republic’s Anna Karenina inspired holiday collection, Karl by Karl Lagerfeld for Fall 2012, and the H&M Summer 2012 Magazine.
Want to take up running so that you can get outside and enjoy the gorgeous weather instead of wither away inside at the gym? Couldn’t agree more! Running Tips: How To Get Started – Women’s Health.
Need some quick workout inspiration to get you motivated for bathing suit season? Check out this video – Valerie Waters: I Want My Bikini Body Express.
Curious about trying another way of eating so that you can feel your best? Read Experience Life’s Paleo Vs. Vegan for some interesting information.
If you want to eat healthier and like the idea of a meal-sized salad for dinner try these 5 Fresh Main-Course Salads from Health.com. They’re packed with protein and hearty ingredients so you’ll be satiated and stay full afterwards. Not convinced? Read through Gena Hamshaw’s How To Fall In Love With Raw Food on Whole Living Daily. She’s the writer behind the wildly successful Choosing Raw website and one of the first blogs that I discovered when I took an interest in my personal health and eating better a few years ago. I highly recommend taking a look at what she has to say.
Over the years I’ve definitely been guilty of over-training. From twice-a-day workouts to skipping my rest days, I’ve gone through periods where I didn’t let soreness or exhaustion keep me out of the gym or off the trails. Not. Good. Are You Recovering, Or Are You Just Resting?
Are you a fan of eggs? Check out Fit Bottomed Girls’ piece on 5 Fun Ways To Eat Egg Whites. Or are you a fan of kale? Try Shockingly Delicious’s Better Than Trader Joe’s Kale and Edamame Bistro Salad.
If you’re in the market for some great new earrings to complement your warm weather looks this season, look no further! Heels & Sunkissed Curls has you covered with DIY: Silk Tassel Earrings that are too stylish for words!
New York City has been one of the world’s fashion capitals for years, check of what everyone’s wearing there this Spring - Refinery 29′s Street Style Video: What’s Fresh On 5th Avenue.
Nothing says Summertime quite like braids to me. Refinery 29 and Cup of Joe both agree with me wholeheartedly. Check out Refinery 29′s DIY Braids piece – Genius New (Promise!) Ways To Braid Your Hair and A Cup of Jo’s Holiday Hair Tutorials, which also contains links to all sorts of other hairstyles, from buns to braids to ponytails. I plan to try them all!
Summer Shorts Roundup – 16 Summer Shorts In Evert Length You’ll Ever Want and Elle’s 2012 Denim Guide.
Miss Olivia is becoming something of a staple around here – From her adorable wedding season-appropriate outfit on last week’s Looks of the Week post, to her closet-organizing tips in Links You’ll Love, to Style File breakdowns on her great personal style. So what do I have for you today? Well, if you’re liking interesting patterns and prints for Summer she’s got the goods for you – How To Rock: The Tribal Touch.
Looking for a pretty new up do for the Spring & Summer weddings you’re attending or participating in? Refinery 29 has you covered with their 3 Pretty ‘Dos For Wedding Season.
Not sure what to keep in your closet and what to donate? Miranda Kerr’s stylist tells us just how to Spring clean this season – Modelinia.
Or if you’re interested in jumping on the ombre train, Fashion Fazer has you covered – Ombre and Dip-Dye Hair.
Love that collar necklace? Ya, me too. Check out Fashion Love Affaires for her DIY Diaries: In All My Glittery Goodness.
I’ve clearly shown that I’m a fan of Olivia Palermo’s personal style, I did Style File posts on her adorable polka dot maxi skirt AND her chic outfit for the menswear shows last fall. She recently started a blog and I wanted to share her little piece on closet organization – Glam Tip: Keep Off-Season Clothes Fresh.
Refinery 29 doesn’t want to see your old college sweats or your ratty t-shirts at the gym. Ever. Chic Gym Gear To Replace Your Sweats. Its time!
Are you in the mood for ladylike glitz and glamour this Spring? Me too. From Elie Saab to Christian Dior, Cristina’s got you covered. Read on!
Did you sign up for a race to meet a New Years Resolution and get so busy and distracted this Spring that you’ve hardly started to train? Read the No Meat Athlete’s 3 Steps to Planning the Perfect Running Getaway to Re-energize Your Training or Stuck Running on a Treadmill? Make the Most of It with These 3 Workouts.
Not sure when to nosh? What about which foods will be best for you? Check out Fit Bottomed Girls’ Foods to Fuel You- A helpful list of what foods will help fuel you before, during, and after your exercise sessions, Women’s Health’s Eating Well: The Best Fitness Foods for Women, and OhSheGlow’s 3 Ready-in-a-Jiffy Warm Weather Snack Recipes!
Not sure which oils to use for what? Read through Wake Up World’s 160 Uses For Coconut Oil.
If your Spring has been anything like mine you’re a busy busy bee. Don’t let that get in the way of staying healthy and meeting your fitness goals though, these mini workouts will keep you motivated:
Or check out all my links over at A Healthy Mentality!
Did you watch the recent 60 Minutes piece Is Sugar Toxic? Raise your hand if that guy scared you a little! I consider myself very well-informed when it comes to health and nutrition, and I don’t consume much sugar, but that guy was still creepy intense. Doesn’t mean the message was wrong though, to be sure, let’s just try to hear it from a different, more palatable source. The Difference in How Fructose and Glucose Affect Your Body from Kimberly Snyder, Do We Need Better Advice About Eating Well? I Vote Yes from Marion Nestle, and The Sugar Blockers Diet from Prevention.com.
Need some healthy snack ideas? Obviously you should reach for fresh fruit & veggies, nuts, seeds, and dried fruit before anything packages & processed, but sometimes you just need to throw something in your purse or keep in your desk in case of a snacking emergency. Check out the Hungry Hungry Hippie‘s suggestions or my Lollihop review. I’ll also be reviewing my Healthy Surprise box soon!
Are you a fan of yoga? Since I’m going through physical therapy for a back injury and trying to strengthen my core and stay flexible, I’m going to give it another try. Here are some beginner and not-so-beginner yoga sessions to give a try:
Did you enjoy Part I and Part II of the Mark’s Daily Apple series called Why Fast? that I posted here? The next installment in this series is a great beginners guide to fasting – Why Fast? Part Six – Choosing a Method.
Healthy motivation to start your week off right tomorrow! 4 Great Ways To Use Chia Seeds from Canadian Living, professional triathlete and author Brendan Brazier’s favorite ingredientsfrom leafy greens to pseudograins, seeds and nuts, and In Defense of Fat: 7 Surprising Facts from The Huffington Post.
As we get ready for Spring why not take inspiration from the Aussie’s who are finishing up their warm weather dressing - Sydney Snaps: Street Style From Down Under.
I read lots of pieces on how to be a good hostess – from menus to glasses to centerpieces, but I was excited to read this article from Apartment Therapy on Hosting Overnight Guests Without A Guestroom. San Francisco is a city of apartment living and when a one bedroom is usually over $2000 a month, most people don’t have an unused bedroom, so this is incredibly relevant!
Nothing but fabulousness from the arrivals at the Gucci Fashion Show After-Party in Shanghai. If you need inspiration for a night out on the town these ladies are a great place to start!
A great look for Spring is a crisp button down shirt. You can pair it with cropped pants, a pleated mini, over a flowy maxi dress or even tucked into jeans. And why not mix up the classic white button down and try a Chambray shirt. Do A Little Chambray! from Eat Breath Fashion.
Whether you’re breaking out your Spring dresses for weekends or planning a shopping trip for your Summer wedding season, take inspiration from FabSugar’s Ultimate Spring Dress Guide!
With bathing suit season nearly upon us I think that now’s a good time to turn our thoughts to health and fitness. Rather than crash diet or give ourselves 10, 15, or 20 days to reach specific goals in the upcoming months, why not change our habits and lifestyles so that we can stay healthy, happy, and in-shape all year around?
So with that goal in mind here are some health and fitness-related to links to get you motivated and in the mood for positive, healthy life changes. It’s a well-rounded list of reading materials, from interesting new workouts to healthy daily changes you can make to recipes you should try out. This is a great first step in a healthier direction!
Whether you’re a fan of free weights, classes at the gym, running, or yoga, we all know the importance of staying active in maintaining a healthy lifestyle. Getting your heart rate up a handful of times a week is vital and adding walking to your daily regime will make all the difference in the world. I promise. You can even try low-intensity fasted cardio and get some walking in first thing before breakfast. Or ride to and from work each morning on your bike! Below are some ideas for different types of workouts to try, ways to mix up your trips to the gym, DVDs you may be interested in trying, and running tips.
- Fit Bottomed Girls shares their 10 Favorite Workout DVDs From a Guy Who Knows His Workouts. This list includes virtually everything you can think of – martial arts-inspired workouts, circuit training, yoga, and dance DVDs. Quite the comprehensive list!
- If you’re dedicated to the gym be sure to keep your workouts interesting and challenging by mixing things up each week so that no muscle groups are overlooked and you wont plateau on your goals. For inspiration on creative ways to mix up your workouts read FitSugar’s From Total Body to High Intensity: Elliptical Workouts For All, Mark’s Daily Apple’s The Importance of Pull-Up Bar Training, Prevention’s 7 Reasons You Need To Try Kettlebells Now, Self’s The Insanity Workout: 20 Minutes to Totally Toned, jump roping, and 3 CrossFit Total-Body Workouts. Add some new moves to your circuit workouts or try a new tempo on the elliptical, whatever it takes to keep your body, and mind, engaged and enjoying the results!
- Were you brave and ambitious enough to sign up for a race this Spring? It doesn’t matter whether it’s a 5k, 10k, half marathon, or triathlon, just getting out there is what really counts. Here are some tips and tricks and no-no’s: Most Common Running Mistakes, 25 Marathon Training Tricks, The No Meat Athlete’s How to Run Long (and Strong!), How To Start Running: Couch to 5k, and From Training Schedules to Meal Plans: Everything You Need For Your First Race.
- Want to try a new-to-you workout on for size? Whether you’re in the market for a new daily exercise regime or just something fun to do with a friend, here are some interesting choices: Ballet Boot Camp: Barre Fitness, Pilates, P90X, Cycling, Spinning, The Hunger Games Workout, yoga, or CrossFit.
How we fuel our bodies is the single most important thing that we do for our health on a daily basis. We make countless decisions every single day about food and beverages, and its easy to make the wrong choices if you’re not paying attention, haven’t educated yourself, or even if you procrastinate and wait until you’re starving before reaching for something. Fad diets will come and go, but eating a healthy, balanced diet is always going to be the best approach. Always.
- A big part of starting a healthier way of eating is making better choices, whether you’re swapping calorie-dense processed foods for fresh fruit and vegetable-based snacks on a daily basis, reducing your portion sizes each meal, or giving up refined flours and sugars. Cooking in your home is always going to be the best way to ensure that you’re eating the healthiest that you can eat – Here are some tips and ideas to get you started: What can you make with avocado, 7 Nutrient-Rich Juice Recipes, 6 Healthy, Crowd-Pleasing Spring Soups, know your good fats from your bad fats, summer salads, 10 healthy raw recipes, oven-roasted vegetables, 10 healthy egg recipes, vegetable quinoa pilaf, 5 healthy hardboiled egg recipes, and Recipe Roundup: Bars, Kale Chips, and Other Ideas for Quick, Easy, High Raw and Vegan Snacking!
- Interested in trying out a plant-based this Spring but worried that you’ll miss out on your favorite foods? Check out Vegetarian Comfort Food Recipes from Women’s Health, Fitness Magazine’s Endurance Athlete Brendan Brazier on How to Fuel an Active Lifestyle the Vegan Way, FitSugar’s Filling Veggie Meals That’ll Boost Your Metabolism, or even hit the grill with vegan-friendly burgers or Bourbon Tempeh Sliders!
- Try a healthy, nutrient-dense, filing breakfast to start your day out right: Vegan Overnight Oat Parfaits- 12 Recipes To Kick Off The Season, Smoothie Love, Mouthwatering ways to improve your oatmeal, Green Juice & Smoothie Recipes, or Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese.
Finding the internal motivation to lace up your sneakers or grab your gym bag can be a challenge sometimes – when you have a bad day, when your schedule is hectic and you swear you don’t have time, when you’re tired, or it’s that time of the month…
- Sometimes it’s the little things that motivate get us to the gym – Wanting to show off our new gear, being excited to listen to a new playlist, meeting a buddy for a workout… Don’t be embarrassed, use anything you can think of to get yourself to the gym! Read Rachel Wilkerson’s Lesson #115: How to Bribe Yourself to Work Out, FitSugar’s Foolproof Ways to Motivate a Weekend Workout on Friday Night, Prevention’s 7 Home Workout Excuses to Bury, Shape’s 12 Sayings to Get You Moving, Lifting, and Laughing, and Real Simple’s Friday Find: Style Firm.
- Different ways to motivate yourself: 5 Crazy Fit Female Athletes, 3 Motivational Musts That Get Me To The Gym, Motivational Quotes to Get You Moving, 9 Ways To Use Your Smartphone To Stay Motivated, Move It or Lose It! How to Motivate a Lazy Friend to Exercise, Why Eating Right and Gym Motivation is Mental, and How to Jump-Start Your 2012 Workout Action Plan.
- I love looking at inspirational sayings and pictures to amp me up before a workout (or to encourage me to hit the gym when the couch sounds amazing…) – Check out Pinterest for all the motivation you can handle!
And if you’re just starting out in the fitness arena and feeling a bit unsure of where to begin read through my Gym Goddess posts for workouts, inspiration, and things to keep in mind for beginning gym-goers:
What are my personal health and fitness goals for this Spring and Summer? Finally get through my spinal injury, start running, hitting the gym for circuit training, going to Pilates classes, and get up the courage to check out boxing and martial arts classes!
And just to make you guys laugh, here’s Shit Girls Say At The Gym!
It’s that time again… Time for all the new ad campaigns for Spring 2012 that make us swoon and wish the weather would hurry up so we can throw on sundresses and gorgeous resort wear. Sigh. Tom & Lorenzo have the lowdown on Valentino, Harper’s Bazaar previews the fabulous Burberry video featuring Poppy’s younger sister Cara Delevingne, Mama’s A Rolling Stone has gorgeous photos from the 2012 campaigns for Lanvin, Chloe and Balenciaga, and My Dress.My High Heels.My Style shows off the Proenza Schouler Spring/Summer 2012 Ad Campaign with the lovely, tan Natasha Poly, a breathtaking Mila Kunis for Christian Dior Spring/Summer 2012 and great mixing and matching of prints in the DKNY Spring/Summer 2012 Ad Campaign where Ashley Greene giving great face on New York rooftops.
Looking for something light and entertaining to read this weekend? Try Simon Doonan’s Gay Men Don’t Get Fat, see Harper’s Bazaar’s review here. Not your typical fashion tome, that’s for sure.
Need some ideas for comfy clothes and cozy accessories as this latest cold weather front moves through? WhoWhatWear has the breakdown on outerwear worn by everyone from Ashley Olsen to Rooney Mara, Frugal Fashionista has the lowdown on snowboots under $100 and FabSugar has 5 ideas on how to mix and match your feminine, warm-weather wear with cozy pieces for winter.
Need some extras to finish up your daily looks these days? 10 sweet winter accessories under $50, China Glaze creates a Hunger Games inspired line of nail polish, 7 pairs of nerd-chic glasses and leopard print scarves.
Health & Fitness:
Personally, I don’t own a scale, I’m much more interested in how my clothes fit. One reason? Muscle mass is important for your health. Is bulking up at the gym one of your fears? Fit Bottomed Girls discuss common fitness fears.
The girls over at Tone It Up give great daily updates - check out their great suggestion to keep you healthy and moving all day at work. Need some more motivation to get you going? FitSugar has you covered with quotes and mottos to get you up and out the door.
I can’t decide what I want to make first next weekend: FitSugar’s black & white bean sweet potato soup, The Wannabe Chef’s tofu stirfry or The Hungry Hungry Hippie’s clean food cornbread.
Looking to add some new foods to your diet to increase your health? You could try hemp seeds, antioxidant-rich foods, green monster salads, “cheesy” veggie quinoa Quiche and some of the newly popularized superfoods of 2011.
Hope you had a great weekend!
Want to see Darance Dore dance? Thought so.
Not sure how to apply current and upcoming fashions to yourself? Check out Bazaar’s Fabulous At Every Age for some tips on how to style Resort looks for yourself. But keep in mind your personal style and what’s appropriate for you.
Need some Zoe in your life? Frugal Fashionista has a breakdown of Zoe Saldana’s fabulous 2011 looks, Mama’s A Rolling Stone shows off her love of brights here and here and WhoWhatWear featured her fabulous fringe.
Did you enjoy Chanel’s Paris-Bombay Pre-Fall 2012 show that I reviewed here? Then check out the video - Eerily gorgeous is the phrase that comes to mind…
Health & Fitness:
Are you all set to make some huge fitness resolutions for 2012? Perhaps run a race, start using the fitness DVDs you got for Christmas, squeeze in even mini workouts when you’re short on time, taking up yoga to keep yourself calm and relaxed,
30 Things To Start Doing For Yourself from Polish My Crown and take some time to reflect on yourself and how you spend your time like Holly Would If She Could.
Both sides of the meat-eating versus non-meat eating arguments - Dead Cow Walking: The Case Against Born-Again Carnivorism and The Meat Of It. What’s your stance? Do you make your food choices based on moral choices? Nutrition? Health?
Ready to get started on your 2012 fitness regime? Whether you’re a gym-rat, take as many classes as possible or like to workout from home, there’s something for everyone to get into shape this year!
You know what I hate? New Years Resolutions. And not just because I can’t get any time on the elliptical for the month of January while everyone whose New Years Resolution was to get into shape wears themselves out and rethinks their life choices. No, I dislike them because for the most part you just spend fifteen minutes on January 1st spitting out a list of grandiose plans for the year and then you forget about them around the time your hangover wears off.
But hey, I’m as guilty as most when it comes to the charade that is New Years Resolutions. However, this year, this year I have a plan. A good plan. I’m going to set goals at the beginning of each month, small goals, just some aims to keep in mind for the upcoming four weeks
This is inspired by my friend Holly of Holly Would If She Could who embarked on the Look Better Naked Challenge in November of 2011 and has been writing about her progress each week. Reading her posts I realized just how beneficial it is to approach this sort of challenge a week at a time - its less intimidating, its more manageable. And for someone with the attention span of a 2-year-old, I figured even I could maintain a set course of action for seven days at a time.
Overarching 2012 Resolutions:
- Buy a house
- Take no money out of my savings accounts (other than to buy said house)
- Publish something (this goal is a LONG TIME coming, I’ve been writing since I was a child and I’ve still never let anyone read my writing. It’s time. Past time.)
*Little update on my health – I was diagnosed with a host of spinal issues about a month ago. So while exercise isn’t feasible for me right now and my January goals will not include fitness, you will see them later on in the year as soon as I’m able.
- Start back rehabilitation when I get doctor sign off & be diligent about my exercises
- Finish decorating my new apartment
- No taxis – Walk to and from work 5 days a week and run all errands on foot
See? Baby goals. Nothing I can’t do. Just a few things to keep me on track for January. Curious what everyone else is saying and doing?
Miss Rachel of The Life & Lessons of Rachel Wilkerson takes a different stance on New Years Resolutions. Each year she picks a verb and molds her goals and ambitions for the year around said verb. “Before you do anything in life, you must select a verb. You can begin, or quit, or change. You can choose, share, trust, try, think, relax, open, hope, serve, speak, write, save, flee, organize, believe, commit, or give.” I think that this is an incredibly creative and personal way to set goals for the year. For 2011 Rachel chose “invest” as her verb and for 2012 her verb is going to be “push.” What would you pick for your verb for 2012? I think that I might have to choose “evolve.” In 2012 I would like both myself and my life to evolve. Maybe this will be the year I become a grown up… Who knows!
Justyna at Chameleonic is approaching the New Year in a sanguine and entertaining way in her post: 2011 & These Are My Thoughts. I’ll admit, I’m a sucker for a happy, optimistic take on life and the future. And while I’m not always able to stay positive and idealistic in my daily life, I always appreciate and look up to those who can. Are you a glass half full or half empty type?
The Fitnessista focused on the great moments and highlights of 2011 – From family time and sweaty workouts to delicious recipes and fun trips that she took. At the beginning of a new year do you like to think about the amazing moments that the year before held for you or do you prefer to immediately let go of the past and start planning and hoping for the future? Or a little bit of both?
Rather than set Resolutions for 2012 Gena of Choosing Raw has a hope for the year - “I hope people will stop setting short-term dietary goals for themselves.” Gena is a vegan and raw food enthusiast who is a clinical nutritionist currently attending medical school. Her blog is an important and educational site in both the vegan and raw food worlds and she receives requests, questions, suggestions, ideas and pleas regarding food, healthy eating and diets. “I cannot count the number of emails I get each year at this time, detailing the fasting, calorie restricting, food group eliminating, and wacky beverage drinking that people intend to start their new years with. And it makes me sad, because these “plans” are not nourishing, they’re not always pleasurable, and most of all, they’re just not sustainable.” As a reader of her site I would say that one of Gena’s ultimate goals is to encourage people to really think about their food choices and to ultimately make healthier decisions. And that’s a huge part of her New Years Hope. “Instead of flirting with diets that promise you a new beginning, but deprive you of pleasure in order to get there, try, for a change, to greet the new year by being generous with yourself. Envision a way of eating that will feel rewarding–not just this week, or this month, but for years and years. Remember that finding pleasure in the way you eat is just as important as being healthy, because without the former, the latter won’t last.”
Jenn from the Fit Bottomed Girls has a list of 5 goals for herself to tackle in 2012. Including “make fewer goals.” As you’d expect from a contributor to a blog titled Fit Bottomed Girls, her goals for 2012 are primarily health and fitness related. When you make resolutions do you focus on career, health, family, friends, fitness or something else?
Happy 2012 and I hope this new year brings you everything that you hope for!
Welcome to How to be a Gym Goddess Part V, if you’re new to this series feel free to check out Part I, II, III & IV at your leisure.
The goal of Week V was to increase Liz’s endurance further with longer cardio bursts, more HIIT and additional rounds & repetitions to lengthen the workouts.
*Note: Discuss changes to your fitness regime with a doctor in advance to avoid injuries.
Day 1: All HIIT, all the time.
10 minute cardio warm up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals
Change machines and do an additional 15 minutes of intervals (if possible you should use three different machines for the warm up, first 15 minutes and second 15 minutes, or you can jog in place or outdoors).
This ended up being the perfect start to the week, we were both suffering from a severe case of the Mondays and battling through headaches and knew that as awful as the gym sounded we’d be more well-adjusted individuals if we went. And we were!
Day 2: Play time! This workout was inspired by two articles that I read in Men’s Health (15 Minute Ski & Snowboard Workout and The Immortal Workout). What? My boyfriend just left it lying around… Couldn’t let it go to waste!
10 minute cardio warm-up
- Bosu medicine-ball twists – 10 (one twist left + one twist right = 1 rep)
- Bosu 180 jump – 10
- Lateral medicine-ball hop – 10 (one left + one right = 1 rep)
- Bosu Medicine-ball goblet squat – 10
- Bosu medicine-ball swings – 10
10 minute cardio warm-down
This workout was really fun once Liz got the hang of the individual moves — I suggest that you take some time to play around with them after you check out the Men’s Health descriptions, it’s a perfect little warm up.
Day 3: Mini workout – The goal with these smaller workouts is to get your heart rate up, so head down to the gym even if you only have 20 extra minutes. You’ll thank me afterwards. Promise. (And if you have more holiday traveling to do, why not try airplane yoga?)
10 minute cardio warm up
- 250M row
- 15 squat jumps
- 30 mountain climbers
10 minute cardio warm down
Day 4: Shorter HIIT workout
5 minute warm up
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
- 30 seconds as fast as possible
- 1 minute 30 seconds recovery – moderate speed
Repeat for 15 minutes of intervals, change machines and do an additional 15 minutes of intervals
5 minute cool down (i.e. walking on a treadmill etc)
Weekend Goal: Before the weather gets too cold, get outside for some exercise. Go for a jog, take a long walk after dinner, walk to run your errands instead of driving, go for a hike. Do something outside and aim for at least an hour’s worth of exercise.
Looking for some new ways to spice up your workouts? Why not take a look at The Fitnessista’s Favorite Workouts of 2011 - From Bodyrock to fitness DVDs to dance classes, there’s something for everyone!
Need a little inspiration and entertainment before hitting the treadmill? Check out Modelinia’s Cardio Boot Camp with model Julie Henderson and trainer David Kirsch.
Happy almost Friday!