Hi, friends!I reached out to y'all last week on my Instagram Stories asking if you'd want to see a blog post on my workout routine and I got TONS of messages saying you would. So here it is!
I workout five days a week (sometimes six depending on the week). Three of those days I do what's called a HIIT workout... aka High Intensity Interval Training. I have one for abs, one for arms, and one for legs. I use the Kayla Itsines Sweat With Kayla app ($20 per month) as a guide. These workouts are only 28 minutes each but they will absolutely kick your tail. I literally collapse after each one! I use minimal equipment for my at home workouts like free weights, balance ball, medicine ball, and an exercise mat. The rest is body weight resistance training.
The other two days a week I like to focus on cardio. I do at least 40 minutes of walking or running. If I want a really good workout, I'll push the girls in the stroller. 100 lbs of baby makes for some great resistance training cardio! I love my Nike Tanjuns for walking but I use my Nike free running shoes for high intensity workouts because they are super lightweight and almost feel like you're barefoot.
I also want to mention that we are very active as a family. We love to go for hikes a few times a week. We play outside and run around a lot. I also spend about 65% of my time chasing babies!
As far as diet goes, I drink a smoothie every morning for breakfast with this protein powder, almond milk, spinach, and frozen bananas. It's super filling, which is great. I normally don't eat anything in the morning until after I've worked out. My general rule about eating is that I try to eat really clean good fats, proteins, and greens about 80% of the time. Then the other 20% is just kind of whatever I feel like. Chick fil A anyone?
I've found where diet is concerned that it's better to focus on balance than an all or nothing mentality. If I know ahead of time that I'm going out to eat or that I want to eat treats, I'll just to be extra clean leading up to that. I don't think of it as punishing myself for that "bad stuff" but rather rewarding myself for eating so much good stuff! I've just come to grips with the fact that I like dessert and I like trying all kinds of different foods. There's absolutely nothing wrong with that. It's just a matter of finding an eating plan that fits into your life. As long as you're working out and eating well the majority of the time, then you're winning! If you're not quite to your goal weight, you will have to be more disciplined. I'm in maintenance mode right now. I don't want to lose anymore weight. I just want to gain more muscle tone. The initial discipline is totally worth it in the long run tho!
With all that being said, here's a week at a glance of eating and working out! Monday:28 minute HIIT workoutBFST: Green smoothieLunch: Tuna salad over mixed greensSnack: Raw almondsDinner: Grilled chicken, sauteed veggies, brown rice Tuesday:40 minute walk with the girlsBFST: Green smoothieLunch: Rolled up turkey and cheese, almond crackers, mixed fruitSnack: Protein barDinner: Chick fil a! Wednesday:28 minute HIIT workoutBFST: SmoothieSnack: Raw almondsLunch: California roll sushiSnack: Peanut butter pretzelsDinner: Gluten free spinach pizza Thursday:40 minute cardio workoutBFST: SmoothieLunch: Turkey roll ups with mustard, pickle, and almond crackersSnack: Raw almondsDinner: Girl's Night so anything goes! Friday:28 minute HIIT workoutBFST: SmoothiesSnack: Protein barLunch: Mixed greens with tuna saladSnack: Rice cake with peanut butter and raw honeyDinner: MEXICAN! Saturday:40 minute hike with the girlsBFST: Chick fil a!Lunch: Green smothieDinner: Date night! Sunday:RestBFST: Gluten free pancakes with fresh berriesLunch: Vegetable soupDinner: Something quick and easy like grilled cheese or burritos A few tips:Try to fast for 12 hours in between dinner and breakfast. If you're last meal is at 7:00, try not to eat anything until at least 7 the next morning. It's actually really good for your body to take a total break from processing food.Intermittent cleansing is also a great idea. We have done juice cleanses in the past for two to four days at a time and it's just a great way to clean out the junk and feel super refreshed.Focus on form when you're working out. It's ok to go slow. Be sure you're not straining the wrong areas. If you're in plank position, keep your tummy sucked in and your back straight.Drink tons of water! I drink at least 64 oz of water a day and this is a must. Hydration is the key to healthy skin, proper digestion, and even weight loss.Don't make excuses. We all could make a long list of excuses if we really wanted to. But it's when you decide that your excuses aren't going to stop you that you'll really start to move forward and progress. If you have any questions, please don't hesitate to let me know! Please keep in mind that I am in nooooo way a fitness expert! I've just figure out something that works for me.What it all comes down to is finding a plan, committing to the plan, and being consistent even when you don't feel like it. Discipline becomes easier the longer you do it because it just becomes a part of your life. My girls will now ask me why I haven't worked out yet because they're so used to watching me every morning. Talk about accountability!Thanks for reading! I appreciate each and every one of you! You can find links to my workout gear below![showboutiquewidget id="584323"]
By Laura Godfrey
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