Healthy Habits: #1

Ah here we are at another new semester, which, unquestionably, brings another new batch of uncontrollable stress. After a summer filled with leisure time and sunshine, it’s hard not to get stressed over the millions of things waiting for and taunting you with the return of the new semester. Hopefully, though, with a little help from this article series, you can cross delicious, healthy food and killer workouts off your stress list. 

Today is going to be focused on primarily fitness-related things. I’ve just moved into a new place so my cooking and eating habits have been a little less than worth sharing, but I promise to get back to you ASAP with some delicious eats! So, without further ado, let’s get started with the sweatier stuff! First, I want to provide some tips that make it a little easier and more manageable to fit exercise into your day. Now, many of these, are not unique ideas, but, regardless, they really have been proven to work and the more you see these tips the more likely you’ll start practicing them yourself (if you don’t already!).

1.     Schedule it in! Figure out a time between your work and class schedule that you can fit in at least a little time for exercise. Only have 45 minutes? That’s plenty! Make the most of your time at the gym by focusing on quality over quantity. Here’s a quick workout that is effective and will you get you in and out of the gym in no time: http://nutbutterrunner.com/post/55255740365/almost-cinnamon-roll

2. Go to a class! Fitness classes are great because they’re at set times every week so you can make a habit out of going- just like a regular class. (PSA: TRX and full-body challenge are both AWESOME classes!) 

3. Find a buddy! The tried and true method. Finding a friend and making set plans for the gym makes you 10x less likely to skip the workout if you know someone else is counting on you. For added fun, find a workout that purposely incorporates two people. 

4. Find workout gear that fits well and looks good. This may not be scientifically proven (yet), but I find that when I feel confident in the clothes I am wearing I am much more inclined to get my butt to the gym.

5. Find a workout that appeals to YOU. Just because you feel like everyone and their brother, mother, sister, etc. are doing cross fit or yoga or whatever doesn’t mean you have to jump on the bandwagon, too. Find your favorite way to sweat, whether that be running, dancing, lifting, etc. and incorporate that type of exercise into your daily schedule.

Need some inspiration for types of workouts? Here are a few circuits that I did at the gym this week (FYI: circuit-style workouts are one of MY personal favorite ways of working out, but it doesn’t mean you have to be in love with it, too!)

Lean legs with cardio bursts:

This workout includes 3 circuits with 2 moves each. Complete each circuit 3x without (or with minimal) rest. Follow each circuit with the cardio burst before resting 1-2 minutes and moving on to the next circuit. 

Warm-up: 5 minutes running/walking/biking

*Indicates that I used dumbbells for these exercises

·       CIRCUIT1:

• 15 Squat with lateral raise (each leg)
• 10 single leg deadlifts* (each leg)

·       CIRCUIT2:

• 15 Curtsy lunge* (each leg)
• 20 squats*

·       CIRCUIT3:

• 15 lunges* (each leg)
• 15 hamstring curls on the medicine ball

·       CARDIO BURST (to be completed between each circuit)

• 30 second high knees
• 30 second butt kicks
• 10 burpees
• 15 jump squats

Arm superset workout:

This workout is composed of 4 circuits with 3 moves each which are to be completed back to back with no rest in between with a 1 minute rest between circuits. This workout is high intensity and keeps you moving the whole time leaving you hot, sweaty, and TONED.

Warm-up: 5 minutes running/walking/biking

*Use medium-heavy weight dumbbells for these exercises

Circuit 1:

• 10 skull-crushers/triceps-press
• 15 bent over row
• 1:00 jump rope

Circuit 2:

• 10 hammer curls
• 15 bicep curls
• 1:00 high knees

Circuit 3:

• 10 front shoulder raise
• 10 side shoulder raise
• 10 burpees

Circuit 4:

• 10 push-ups
• :30-1:00 plank
• 1 lap around track 

Hopefully you fabulous collegiettes get a chance to try some of the above workouts and be on your way to fitter, even MORE fabulous you! Let’s start off this school year right, ladies!

• fitness
• health
• wellness