One of the most common things I hear from people when talking fitness and nutrition this time of year is, "I can't wait until January 1st so I can be done with the junk food, and get serious about my weight loss goals."
Well, here's my advice to you: If you're serious at all about your health, body composition and how you look and feel, then you don't have time to wait, START NOW!
**To see the actual REFRESH Buffalo News article, click HERE! :)
Well, here's my advice to you: If you're serious at all about your health, body composition and how you look and feel, then you don't have time to wait, START NOW!
**To see the actual REFRESH Buffalo News article, click HERE! :)
See, what people don't understand is the "I will start on January 1st" statement is not just an excuse, but it is a mindset issue. It's the "I will start tomorrow" mentality. Because guess what? The 1st is a Thursday, so what is the next thing I will hear from folks? "I will start on Monday." Most likely there will be a post-Christmas party somewhere, so the only natural next step is "I will start the day after my party." Then there's the birthday party, Valentine's day, your anniversary, your best friends bachelorette, a wedding… and I think you get the picture.
So what I would challenge you with is this: Take a good, hard look at your goals verses your excuses and make a decision about what is more important. Making that decision now will save you a lot of time, trouble and guilt in the future.
If you decide that you're SERIOUS about your health and making some changes, then there is absolutely no room for "I will start on Monday", you must start today.
**And if you're serious about starting NOW and you need some extra support and encouragement, you NEED to check out #TheProcessProject! Click HERE to check it out.
NOTE: You'll find 2 workouts below that you can do at home OR the gym, but if you are serious and ready to go, TREO Sports & Fitness is launching a HOT FOR THE HOLIDAYS Special which starts NOW. You can see details HERE.
If your schedule won't allow you to get in to the gym this time of year, start with the at-home workouts and then check out our "FIT IN 15" Special Offer that will be posted THIS week. Keep an eye on TREO Sports & Fitness website (<---Click there) :-)
So what I would challenge you with is this: Take a good, hard look at your goals verses your excuses and make a decision about what is more important. Making that decision now will save you a lot of time, trouble and guilt in the future.
If you decide that you're SERIOUS about your health and making some changes, then there is absolutely no room for "I will start on Monday", you must start today.
**And if you're serious about starting NOW and you need some extra support and encouragement, you NEED to check out #TheProcessProject! Click HERE to check it out.
NOTE: You'll find 2 workouts below that you can do at home OR the gym, but if you are serious and ready to go, TREO Sports & Fitness is launching a HOT FOR THE HOLIDAYS Special which starts NOW. You can see details HERE.
If your schedule won't allow you to get in to the gym this time of year, start with the at-home workouts and then check out our "FIT IN 15" Special Offer that will be posted THIS week. Keep an eye on TREO Sports & Fitness website (<---Click there) :-)
As far as Nutrition goes, the best thing you can do to start now is to follow the 80/20 rule. Eat 80% good 80% of the time. A perfect example is this: Out of the 31 days of December there is typically an average of 5 parties to attend. That is 5 meals out of the 124 during the month of December (assuming you eat 4 times per day). So even if you completely BOMB those 5 meals, but you keep the other 119 under control, you won't see a pound gained on the scale. In fact, you'll probably actually lose weight!
The problem comes in when you find yourself eating cookies and cake for breakfast, grabbing a cookie every time you pop into the break room and drinking one too many poinsettia martinis. Start this habit now, and you'll already be set up for success when the New Year arrives.
It's so simple that it's just as easy NOT to do, as it is to do. It just takes some intention.
When it comes to exercise, once again, there is no reason good enough to entirely hold off until the New Year. I can go on and on about the benefits of exercise, but just to touch on a few, it will help you reduce stress, increase energy, improve mood, improve sleep… need I go on?
Start with just 10 minutes a day at your own level. If you're just getting started, even 10 minutes of brisk walking is just fine. If you're looking for something specific that you can do at home or at the gym, then let's get to work :)
Here are 2 workouts. Each one should take between 8-15 minutes (depending on the amount of rest you require between sets. The less the better). You can view the videos below to see what the workouts should look like when put together. LET'S GO!
WORKOUT 1 <Perform 3 sets of 8-10 repetitions per side>
1) Single Leg Squats: Starting with feet hip width apart, about 12 inches in front of a chair or stool. Shift your weight to the right foot and lift up the heel of your left foot to ensure you don't shift weight back over to that foot. Leading with your hips (not your knee) push your hips back towards the chair, keeping your chest lifted and your eyes straight ahead until your hips touch the chair (use books to boost the height if necessary). Press into the heel of your right foot to engage your glut on the way back up to standing. Complete reps and then switch sides.
2) Plank to Push up: Start in a push up position, in a straight line from your shoulders to your heels and hands directly below your shoulders. Keeping your abs and gluts nice and tight, lower onto your right elbow, and then down to your left elbow, keeping your abs and gluts tight the entire time and without allowing your hips drop to either side. From there, press one arm at a time back up into a push up position to complete 1 rep. Lead with the left arm next. (To increase difficulty, add a push up at the top of each rep.)
3) Modified Deadlift: If you don't have weights at home, you can fill 2 grocery bags with books, milk jugs, etc. Make sure it is enough weight. Start with the grocery bags on either side of your hip-width feet. Keeping your chest up and eyes forward, sit back into your hips until your hands reach the handles of the paper bags. Engaging your gluts and pressing into the ground with your heels, drive your hips forwards until you are in an upright position. Reverse the movement by leading with your hips, engaging your hamstrings and slowly lower the bags back into their original position.
The problem comes in when you find yourself eating cookies and cake for breakfast, grabbing a cookie every time you pop into the break room and drinking one too many poinsettia martinis. Start this habit now, and you'll already be set up for success when the New Year arrives.
It's so simple that it's just as easy NOT to do, as it is to do. It just takes some intention.
When it comes to exercise, once again, there is no reason good enough to entirely hold off until the New Year. I can go on and on about the benefits of exercise, but just to touch on a few, it will help you reduce stress, increase energy, improve mood, improve sleep… need I go on?
Start with just 10 minutes a day at your own level. If you're just getting started, even 10 minutes of brisk walking is just fine. If you're looking for something specific that you can do at home or at the gym, then let's get to work :)
Here are 2 workouts. Each one should take between 8-15 minutes (depending on the amount of rest you require between sets. The less the better). You can view the videos below to see what the workouts should look like when put together. LET'S GO!
WORKOUT 1 <Perform 3 sets of 8-10 repetitions per side>
1) Single Leg Squats: Starting with feet hip width apart, about 12 inches in front of a chair or stool. Shift your weight to the right foot and lift up the heel of your left foot to ensure you don't shift weight back over to that foot. Leading with your hips (not your knee) push your hips back towards the chair, keeping your chest lifted and your eyes straight ahead until your hips touch the chair (use books to boost the height if necessary). Press into the heel of your right foot to engage your glut on the way back up to standing. Complete reps and then switch sides.
2) Plank to Push up: Start in a push up position, in a straight line from your shoulders to your heels and hands directly below your shoulders. Keeping your abs and gluts nice and tight, lower onto your right elbow, and then down to your left elbow, keeping your abs and gluts tight the entire time and without allowing your hips drop to either side. From there, press one arm at a time back up into a push up position to complete 1 rep. Lead with the left arm next. (To increase difficulty, add a push up at the top of each rep.)
3) Modified Deadlift: If you don't have weights at home, you can fill 2 grocery bags with books, milk jugs, etc. Make sure it is enough weight. Start with the grocery bags on either side of your hip-width feet. Keeping your chest up and eyes forward, sit back into your hips until your hands reach the handles of the paper bags. Engaging your gluts and pressing into the ground with your heels, drive your hips forwards until you are in an upright position. Reverse the movement by leading with your hips, engaging your hamstrings and slowly lower the bags back into their original position.
WORKOUT 2: <Perform 3 sets of 8-10 repetitions per side>
1) Cossack Squat: Standing with feet wider than hip width and toes turned out slightly, sit hips back and shift weight towards the left leg (making sure that your left knee remains in line with or slightly behind your toe). Remove weight from the right side almost completely by flexing your foot so that only your heel is resting on the floor. Stand up to center and repeat other side.
2) Bulgarian Split Squat: Elevate back foot about 12" off the floor, resting the top of your foot on the surface. Making sure hips stay square, slowly lower your back knee down towards the floor, keeping your front knee in line with your ankle. Straighten back up and repeat. Once set is complete, switch sides.
3) Static Door Frame Row: Standing inside a door frame, facing the frame, bend knees slightly by pushing hips back. Grab the edge of the door frame with your right hand so that your arm is in a 90 degree angle with your elbow at your side. Without allowing your body to move forwards or back, pull the doorframe towards your body engaging your back and arm (nothing will move, but all the proper muscles will be engaged). Hold for 10s, release and switch sides.
1) Cossack Squat: Standing with feet wider than hip width and toes turned out slightly, sit hips back and shift weight towards the left leg (making sure that your left knee remains in line with or slightly behind your toe). Remove weight from the right side almost completely by flexing your foot so that only your heel is resting on the floor. Stand up to center and repeat other side.
2) Bulgarian Split Squat: Elevate back foot about 12" off the floor, resting the top of your foot on the surface. Making sure hips stay square, slowly lower your back knee down towards the floor, keeping your front knee in line with your ankle. Straighten back up and repeat. Once set is complete, switch sides.
3) Static Door Frame Row: Standing inside a door frame, facing the frame, bend knees slightly by pushing hips back. Grab the edge of the door frame with your right hand so that your arm is in a 90 degree angle with your elbow at your side. Without allowing your body to move forwards or back, pull the doorframe towards your body engaging your back and arm (nothing will move, but all the proper muscles will be engaged). Hold for 10s, release and switch sides.
ADVANCED VERSION:
All 6 exercises become 1 workout, movements are more advanced:
<Perform 3-5 sets of 10 reps total (5 each side)>
1) Pistol squat (or low single leg squat) <<See picture below>>
2) Plank to push up WITH a push up at the top of every rep
3) Modified deadlift (increase weight used)
4) Cossack Squat (Hold a weight with both hands at chest level)
5) Bulgarian Split Squat (Hold a weight with both hands at chest level)
6) Static Row (Hold for 30 seconds)
All 6 exercises become 1 workout, movements are more advanced:
<Perform 3-5 sets of 10 reps total (5 each side)>
1) Pistol squat (or low single leg squat) <<See picture below>>
2) Plank to push up WITH a push up at the top of every rep
3) Modified deadlift (increase weight used)
4) Cossack Squat (Hold a weight with both hands at chest level)
5) Bulgarian Split Squat (Hold a weight with both hands at chest level)
6) Static Row (Hold for 30 seconds)
 Much Love, Emily | Here is an example of a pistol squat (replacing the single leg squat). Only perform this exercise if you have learned how to do it safely and properly from a coach! Otherwise stick with the single squat and practice increasing your depth. Go get 'em! |
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