Hello Collegiettes!
I hope you had a great weekend. Mine included a trip to the ER with a diagnosis of tendonitis. So i’m typing with one arm. Fun?
These weeks are flying by crazy fast, and I feel so much better already. I have lost a total of 4lbs but have made leaps in bounds in my way of thinking. I was really frustrated that I injured my arm, knowing I won’t be able to take part in all of my favorite exercises. I made the decision to not let that get in the way. I have thought of other exercises I can do. But you know what was the best part? I normally would reach for food for comort, since I would “deserve” it after a stressful week, but instead my mind-set has changed. Instead I made the decision to eating healthy – and something dawned on me. Sometimes things in life are out of our control, but one thing we have control over is what we put in our bodies and how we take care of it with exercise and rest. This epiphany made me feel so much more empowered. If I would have given into craving junk food, I would have felt defeated. So, know that YOU have the power to control your destiny, and with a positive attitude and not giving up, you will reach your goals.
Last week I did my 4-Day Slimdown, which focuses on eating only whole, unprocessed foods while following the caloric intake of the SELF Drop 10. It made me feel so energized and healthy I am doing it again this week. Do it with me – I promise you will feel lighter and more energized by Friday!
Also – I want to share with you one of my favorite cardio routines – EVER. This routine can be done anywhere, requires no equipment, and literally burns so many calories because it is intense and uses a ton of muscles. I do this little gem whenever I am home for holidays or don’t have time to take it to the gym. This workout is 40 minutes long, and if done with full intensity, expect to burn up to 500 calories (according to my heart rate monitor). If you’re short on time, pick a few sections and cut the time down. You will be sore, you will be tired – but stick in there. I did this the other day, and I didn’t regret it. This is some major High Intensity Interval Training (HIIT) – so get ready to see changes in your body!
Warm Up: 3 min
- March 30 secs
- Jog in place 30 secs
- Jumping jacks 30 secs
- Lunges 10 each leg
- Jog in place 30 secs
- March 30 secs
Section 1: 6 min
- Jump Squat 30 secs.
- Jumping Jacks 30 secs
- Fast feet 30 secs
- Alternating forward kick (kickbox style- use your core to stabilize & kick with your heel) 60 secs
- Break: 30 secs then repeat above
Section 2: 6 min
- Squat Reach Jump Side to side 30 secs
- 180 degree turn jump Squat 30 secs
- Ski Jumps 30 secs
- Jog in Place 60 secs
- Break: 30 secs then repeat above
Section 3: 6 min
- Jump Knee Tuck (Jump and bring knees to elbows!) 30 secs
- Lunge Jumps 30 secs
- Leapfrog Squat forward (low squat jump) & backwards 30 secs
- March 60 secs
- Break: 30 secs then repeat above
Section 4: 6 min.
- Burpees 30 secs
- High Knee Runs 30 secs
- Squat Jacks 30 secs
- Military March 30 secs
- Break: 30 secs then repeat above
Section 5: 6 min.
- Pushups 30 secs
- Mountain Climbers 30 secs
- Monster Truck Tire Jumps (Imagine you’re jumping into big tires forward & back) 30 secs
- Fast Feet 60 secs
- Break: 30 secs then repeat above
Section 6: 6 min
- Plank: 1 min
- Bicycles: 30 seconds
- Tummy Tucks (in plank position, bring knee into elbow): 30 seconds
- Crunches: 1 min
- Repeat 3x total
Stretch!
Let me know how this goes. Make sure to drink plenty of water & refuel with lean protein and carbohdyrates!
Make it your choice to have a great week!!
xo,
Hayley