As we move on to July, I want to switch gears a little bit and propose another challenge. My original plan was to focus on lifting plans this month, however, there is a week I will be on vacation, so I’m saving those for August so we can all enjoy them together!! I get a lot of requests for food journals or diet plans, so along with the lifting plans, I want to share some nutritional information as well, so look forward to those!!
For this month, I really want you to focus on mentally recharging. We are so used to pushing our bodies hard that sometimes we don’t focus enough time or energy on training our brain. When the mind isn’t in it, the body usually isn’t in it either. Last month we hit it hard with the #BeastetteChallenge – which was awesome, however, I want you to understand how important it is to spend some time switching gears, and appreciating the down time too. For this I encourage you to set some time aside each day to digital detox – log off, power down the electronics, and spend time practicing yoga, stretching, or sitting down with some tea and a good book!! I really enjoyed Adriene’s 30 Days of Yoga, so I will start or end each day to follow along with those videos. My daily posts will have a direct link to the video.
Now for those of you that want daily workouts, or want to know what I will be doing to stay active, I will be sharing my plan the day before, just as I did this past month. I find peace in the great outdoors and running is mentally refreshing for me, so I will be focusing on cardio sessions as well as creating daily AMRAP circuits – think short but intense and still getting the HIIT fix!! Remember, I will be sharing what I am going to do – do some of it, none of it, or all of it. Maybe cardio isn’t your thing – double up the circuits and do each 2x through instead. Make it your workout and have fun with it!! The ultimate goal is to really focus on balance and enjoying everything that your bodies can do!! #MindBodyBalance #TrainingForLife
MIND, BODY, BALANCE : DAY #3
Motivation : We are three days in now. I am really enjoying a nice balance of activity so far!! By adding in more cardio time, I feel like I am getting the mental time I need to reflect and just think. I have mentioned it before, but running is the perfect time for me to spend time with my thoughts. I often don’t even listen to music when I run….pick your jaw up off the floor. It’s strange, I know, but back in the day I never had a walkman and by the time I got an iPod/iPhone, I was so used to running without it that I often didn’t bring it with anyway. I have evolved with technology and I do wear my arm band with my music playing….no earphones. Ok, so I really am strange. My point is, my music is always just there as background noise anyway. My challenge for you today is to do your cardio in the great outdoors…..just you and your beautiful mind!!
Today’s Workout :
CARDIO: 40 minutes of brisk walking or 20-30 minutes of incline walking on the treadmill
**Set your timer for 10 minutes and perform the following exercises as fast as you can, with good form until time runs out. Another option, instead of setting a timer – complete the exercise 3-4x through.
**Advanced – reset your timer and repeat for a total of 20 minutes of core crushing madness
Tuck Abs – If you have a dipstation or equalizers use that and pull the knees straight up. Or, lying flat on your back, fully extend your arms and legs – hold a weight if you can and try to keep your feet from touching the floor. As you bring your knees in to 90 degrees, start to crunch up, bringing your hands/weight up above your shins – extend back out to starting position.
Overhead Abs – Lie flat on your back, legs extended and knees slightly bent. Hold a weight overhead and as you fully sit up, pulse up with the weight at the top. Return to starting position.
Elbow Plank Dips – Hold your body in a plank on your elbows – dip your hips slightly as you rotate side to side. Pull your core in tight and feel the contraction on the obliques. Each side is one rep.
Russian Twists – Lie on your back with your knees bent and your feet placed ﬂat on the ﬂoor about hip-width apart (advanced lift your feet off the floor – making sure you hold the V-sit position throughout). Sit about halfway up and place your hands directly out in front of you – intensify the move by holding a weight. Begin to twist your torso as far to the right as you can while maintaining the angled seated positioning. Twist back to center and repeat on the left side.
YOGA: Day 3 “Forget What You Know” with Adriene