If you have bands and dumbells/kettlebells, you can do this one at home!
Making home training a little more challenging usually means: increasing reps, doing more unilateral (single-leg or single-arm) work, and shortening your rest periods. Enjoy!
A1. DB Deficit Reverse Lunge 3X 10-12 each A2. Bird Dog Row 3X 10-12 each B1. Paused Sumo DB Deadlift 3X 15-20 (Pause for 2 seconds before you touch the floor) B2. Single-Leg Hip Thrust 3X 12-15 each C1. Z-Press 3X 8-10 each C2. Lateral Raises 3 X 10-15 D1. Band Gluteator 3X 10-12 (band above the knees. Drive knees apart.) D2. Standing Pallof Press 3X 30 seconds
The band I use here for the Gluteator is from BC Strength. I use the S/M Level 1 band which is the easiest of the three offered right now.
When we are looking at the task as a whole, it can feel like a huge, overwhelming weight hanging over our heads. This leads us to put it off, when in fact, the best action we could take is to get started now.
Diving in without a plan could leave us feeling frustrated and even more overwhelmed than before.
Planning out our project means we can both start and finish it. Our plan places us in control and breaks down the big project into smaller, more manageable steps.
Accomplishing one step at a time keeps your momentum going so that you can finish your project once and for all.
How does this relate to fitness?
Deciding you want to become stronger without a plan will lead to disappointing and likely random results. Choosing to become stronger and beginning a structured, individualized workout plan suited to your goals and abilities and executed consistently will lead to results.
If you’re a beginner with the goals of performing 10 full chest-to-floor bodyweight push-ups and squatting your bodyweight, those are absolutely attainable goals that can be worked toward with a plan. Having shorter term goals along the way (2 push-ups, then 5 push-ups, etc) will keep you motivated and excited to keep going.
What’s the big project or goal you haven’t tackled yet? Cleaning the house counts as a big project, imo.
This circuit is perfect if you’re short on time and want to get in some strength training + cardio.
Also, if the seasonal change is killing your motivation, incorporating circuits into your workout program might help. Circuits = no rest periods between the exercises. So you won’t be tempted to drag out those rest periods scrolling your phone, chit chatting, etc.
Doing the workout with no interruptions and getting it over and done with will feel GOOD.
If you want to make any of the first 6 exercises more difficult, just add more weight. You can also add weight to the clamshells by holding a dumbbell in place on the top hip.
The workout (repeat for 3-4 rounds):
20 chair squats 15 romanian deadlifts 15 lateral squats (hello inner thighs!) 10 reverse lunges each side 30 knee banded glute bridges 15 single leg glute bridges each side 30 knee-banded seated hip abduction (10 sitting straight up, 10 lean forward, 10 lean back) 30 knee-banded clamshells each side (lose the band if it’s too challenging)
🍴MACRONUTRIENTS (macros) are the nutrients your body needs in large amounts. There are three major macros: Protein, Carbohydrates, and Fat. Technically alcohol is the fourth.
🔥A CALORIE is the amount of energy needed to raise the temperature of 1 gram of water by 1 degree Celsius. When the word “calorie” is used when talking about food, we are usually using a casual definition of calorie. But we’re actually referring to kilocalories, which is what you see on nutrition labels. A kilocalorie is the equivalent of 1,000 calories.
🥩PROTEIN is vital to muscle building as well as many other processes. Animal sources of protein include: meat, poultry, fish, eggs, and dairy. These deliver all the amino acids your body needs. Plant sources of protein include: tofu, lentils, chickpeas, quinoa, nuts, and more. While plant based sources often lack one or more of the essential amino acids, a well-planned vegetarian or vegan diet can provide you with all the nutrients you need.
🍚CARBOHYDRATES are your body’s primary energy source. Sources of carbs: Fruits, vegetables, grains, and potatoes.
🥑FATS are essential for hormone function. Sources of fat: butter, oil, nuts, seeds, avocado, and other foods.
🍷ALCOHOL is not needed in our body. If you’re counting calories for any reason, you can’t forget these! 1 gram of alcohol has 7 calories.
🧮HOW do these calories add up?
Total Calories = (Number of grams of protein x 4) + (Number of grams of carbs X 4) + (Number of grams of fat X 9) + (Number of grams of alcohol X 7)
I made sourdough pumpkin earlier in the week and knew we wouldn’t be able to finish it before the bread became dry. I hate wasting food. I love having dessert daily. So, I made this bread pudding from the sourdough pumpkin bread.
Super easy. Sounds like a fancy dessert, but it’s definitely more like down home comfort food. My 7 and 9 year olds devoured it and said the caramel sauce was their favorite part. I used monk fruit sweetener and milk to lower the calories and it was delicious.
The salted caramel sauce is simple to make as well. I just googled salted caramel sauce and picked a recipe with great ratings. If you have an extra set of hands in your house, your forearms will thank you as they will get tired from the constant stirring. We put the leftover caramel sauce in a glass jar to keep in the fridge and have with leftovers, ice cream, apples, and anything else that comes to mind.
Let me know how you like it if you make this! We’ll definitely be making it again soon! Probably several more times if I’m honest.
I think my next Fall themed dessert will be Pumpkin Tres Leches 😋
🧠 Become an effective goal setter with SMART goals
When we first start thinking about our goals, what we usually come up with are broad terms or vague ideas. “I want to look good.” That’s a start, but if we really want to succeed we have to get more detailed and make a plan.
🏝 Let’s say we have a client named Kevin and he wants to feel more confident on an upcoming beach vacation. We ask Kevin more questions and discover that what he actually wants is to lose 10 pounds of extra weight for his vacation in three months. He’s 37 years old, 5’11”, weighs 200 pounds, and has no medical conditions. Here’s how we can make Kevin’s goal SMART:
👉🏻Specific- Kevin would like to lose 10 pounds in 3 months. ⚖️Measurable- A scale can be used to measure overall weight loss. If there are other body composition goals, these changes can be measured and tracked as well. 🧗Attainable- A 10 pound loss in 3 months is an attainable goal. 👍🏼Realistic- At his height and weight, 10 pounds in 3 months is attainable for Kevin. ⏱Timely- 10 pounds can be lost in 3 months at a steady and sustainable rate.
💪🏼If you have a goal of your own in mind, get started with your plan by asking yourself these action-oriented questions:
❓What is my goal? 📆 When would I like to have this goal accomplished? 💰 What do I need to accomplish this goal? (Support from friends/family, money, time, gym equipment) 🤒 What are some possible challenges I could face on my journey to reach my goal? (missing workouts, holiday goodies, out of town trips, etc) 👟What steps can I take each day to keep moving in the right direction?
😁Answering these questions will serve many benefits. Not only will you be developing a plan of action, but you’ll also feel empowered, focused, and motivated.