Think of the weekend as an opportunity to amp up your fitness game.
People often use the weekend as an excuse to cheat on their diet and not exercise. That’s fine as long as you are not trying to bring your physical, mental and emotional state to a higher level. However, if you are (and if you’re reading this you probably are) I have some suggestions for you.
- Change your mind about the weekend. What do I mean by this? Think of the weekend as an opportunity to practice health and wellness instead of a chance to binge, sleep and watch Netflix. It’s ok to indulge a little, but if you change your general mindset and get in the habit of thinking of the weekend as having more time to focus on participating in healthy activities like hikes, running, getting to a yoga class or spending a little time making a shopping list for the week containing more whole foods and less processed ones; it will help you stay on track and not gain or regain those unwanted pounds.
- Do something good for someone else. This is a great way to show gratitude and to get your mind off of those unhealthy foods you may be craving. Make a plan to volunteer a little of your time or give back in some other way; this will fill your soul with love and gratefulness rather than filling your belly with fried food and sugar.
- Plan ahead. You know weekends are hard so make a plan to keep on track. Schedule a workout class and make sure you have healthy food options in your house to curb cravings.
What healthy activity are you doing this weekend?
I’ve been posting a HIIT (high intensity interval training) every Monday on my YouTube channel. This week I’m posting the HIIT here because I won’t be able to get to filming.
I also wanted to take a moment to talk a little about how to get fit and stay fit. Many people I encounter ask me what I do to stay in shape especially after having 3 kids. Here’s my answer: If you want to know what I do to get and stay in shape, follow my blog and do my weekly workouts. If you’re not willing to do the work, like the HIIT and strength training exercises I post every Monday, Wednesday and Friday, you’re not going to get in better shape. So get up, get pumped and do it!
With that, here’s your HIIT for the week. Perform this at least twice but preferably 3 or 4 times this week. Message me with any questions about this workout (including if you need modifications) or anything else at email@example.com.
I posted this weeks leg and arm workout late last night and you can view it here. It’s school vacation week so it’s been an especially busy week. I apologize for getting it up later than usual. In this video I work the legs and arms at the same time. All you’ll need is a set of 3-10 lb dumbbells.
There are lots of benefits to this type of workout, first of all it’s a time saver which is huge for a mother on the go! Second, you really amp up the cardio and muscle toning exercise you get by simply adding weight. When you add weight and get those arms and legs moving at the same time the results are exponential!
Is it advisable to work 2 muscles groups on the same day?
Many of you may have heard that working one muscle group at a time is best (a.k.a. split workouts). Well, this is true and not true. Full body workouts are fine for what most of us do, using lighter weights and less intensity. If you’re a body builder and lifting as much weight as possible each time you workout, than you need to focus on one group at a time and take more time to rest between muscle groups.
As far as full body workouts go and compound movements (working more than one muscle group during exercise) this is what Vitals has to say about it: Compound movements demand a lot of energy and burn more calories.
Do you recommend full body workouts or those that target individual muscle group?
I recommend whatever works for you and gets you motivated. Having said that, it depends on your goals. For weight loss, general toning and if you’re just starting out, I recommend compound movements and / or full body routines with a 24 to 28 hour rest in between. This maximizes weight loss and will help get you on the road to being stronger, having more energy and in better heath. Once you’re at a point that you are happy with physically you can move on to targeting muscle groups to really create big muscle mass (if that’s what you’re into). If you have to lose a lot of weight, lifting isn’t going to help you that much. You will be building muscle under fat, you need to get that cardio in and lose those pounds first.
Thanks for reading! Please let me know what your workout goals are in the comments below so I can tailor my posts to your needs.
I’ve been talking quite a bit about foods that cause inflammation, today I want to talk about ones that help relieve it. Inflammation is caused when our bodies recognize something in our bodies as foreign and try to attack is. This is a good thing but not if it persists for days on end creates unnecessary chronic pain. It has also been linked to diseases such as arthritis, heart disease, diabetes, cancer and even depression.
The #1 food that causes inflammation is sugar. Other foods to avoid include red meat, fried foods, vegetable oil, refined flour, artificial sweeteners and the list goes on…
Here are a list of some of my favorite anti-inflammatory foods and how to eat them.
- Green leafy vegetables such as Kale, Spinach and Collard Greens. I love these types of veggies sautéed with olive oil (another ) lemon and a pinch of salt and pepper.
- Salmon. I generally like to bake my salmon, you can throw in a lot of vegetables to amp up the nutrients levels and help making dinner a lot easier by cooking your protein and veggies all at once. easier clean up as well.
- Spice it up. There are a LOTS of spices that you can add to many dishes to add flavor and give you the anti-inflammatory benefits. Here are a few: Turmeric, ginger, cayenne pepper, garlic, and black pepper.
What’s your favorite?
Getting your abs back to normal post baby is a challenge, for many reasons. First off, you just had a baby and probably feel like shit. But mainly, your body just went through 9 months of transformation and then a small person came out of your lady parts! The last thing you need to worry about for at least 6 weeks postpartum is getting your stomach back in shape.
Another consideration is that lots of women suffer from Diastasis Recti.
“Diastasis recti” means your belly sticks out because the space between your left and right belly muscles has widened. You might call it a “pooch.” – WebMD
Diastasis Recti, or the gap between your stomach muscles caused by the expansion of your stomach throughout pregnancy, makes it much harder to get your belly back in shape. This is because you need to first fix this gap before going on to more intense ab workouts that will really help tone your stomach.
Don’t fret, use this time to relax and enjoy being a mom and when you’re ready to get back to more intense working out you’ll know. Don’t try to do anything to hard before you are ready, this will only lead to a longer recovery and possible injury.
Here are a few exercises you can do postpartum to help pull those belly muscles back together. I also have a video up on YouTube you can check out here.
- Wall sit. Do this for 10 seconds for 3 rounds.
2. Wall planks. Hold for 20 seconds. This is done so you’re leaning against the wall, then tilt side to side as if you’re doing a side plank.
3. Wide leg squat. Try and hold for 30 seconds. This is a great way to boost energy as well as tighten your core.
Do you have experience with Diastasis Recti? If so do you have any recommendation you can share with us?