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 #6
Motivation : I like a good challenge – as most of you already know – but I also know how important it is to mix things up and slow it down at times too. Lifting heavy and doing a lot of HIIT training can be hard on your body. It is important to understand your body and to actually listen to what it needs. Pushing through the burn is one thing, but if you are pushing through pain or ultimately fatigue, take a second to listen to what your body is trying to tell you. Towards the end of June, I can honestly say there were days that I was just pushing through fatigue, and I will admit that it did nothing for my body. Don’t get me wrong, I am proud that I started and finished what I set out to achieve, however, I knew that my body was trying to tell me something. I listened to it and knew that what it needed was balance. I can already feel a difference just by incorporating the balance of activity this month. I challenge you to listen to your body – do you need to slow it down or mix it up? Do you need a rest day? Heck, do you need two rest days? Taking a break or slowing down doesn’t make you weak and won’t erase all of your hard work – in fact, your body will probably thank you and give you the energy you need to come back and train more effectively!!
Today’s Workout :
CARDIO : 20-30 minutes cardio
HIIT : “Plyo Power” Leg HIIT
Plyo Power – Leg HIIT Workout **Set your interval timers to 40 seconds work/10 seconds rest, repeat this circuit 2-3x through.
(Full Breakdown and Modifications – http://afreshfitlife.com/2015/05/30/plyo-power-leg-hiit-workout/)
1. Forward Plyo Jump, Alternating Side Shuffle
2. Weighted Step Up, Knee Drive, Side Kick -R
3. Weighted Step Up, Knee Drive, Side Kick -L
4. 3x Lateral Jumpover, 3x Knee Drive
5. Straddle Jump, Waddle
6. Burpee, Tuck Jump, Lateral Jumpover
7. 2x Curtsy Jumps, Box Jump
YOGA: Day 6 “Six Pack Abs” with Adriene