Get Healthy

Tuesday, October 22, 2013

YOU CAN HAVE RESULTS...OR EXCUSES...NOT BOTH!

As a Personal Trainer and Health Coach, one of the excuses that I hear most often for not exercising while traveling is that people don't have the necessary equipment to get their workout in.  ...well, I'm going to tell you that that, my friend, is nothing more than a cop out!


My clients that use my Online Personal Trainer know that when they're traveling, I will assign them a workout to do that requires absolutely NO equipment...all body weight.  I've personally done the workout when I was traveling, and I would challenge anyone to do it and say that they didn't get a good workout from it!



Here's the gist of the workout (video instructions can be found on my Online Personal Trainer):

Jumping Jacks (30 - 50)
Leg Raises with Hip Thrust or Bicycle Crunches (12 - 30)
Sumo Squat with Side Leg Raises (10 - 12 on each side)
Inch Worm (with Push-Up at bottom for increased intensity) (5 - 10)
Wall Sit (30 - 60 seconds)
Push Up (10 - 20)
Walking Lunge (10 - 12 on each side)
Tricep Dip or Pike Push-Up (10 - 40)
Burpee (10 - 15)
Plank Tuck Extension (8 - 12 on each side)

Exercises should be completed with minimal rest in between, and as a Superset.  Once you've completed all exercises, rest for 1 - 2 minutes, and repeat 2 - 3 times.

The benefit of this type of workout is that you get your strength training AND your cardio all in one super effective, efficient workout.  This type of training is known as, High Intensity Interval Training (HIIT).  Due to the way the workout is done, it creates one of the highest metabolic burns (and afterburn) of any workout out there.

I've also created workouts that use hand weights, balls, bands, slides, and the TRX system.  If you are considering beginning a workout program, please make sure that you start off slowly.  Understand that you WILL BE sore...probably very sore for the first week, but this is your body making the changes that you want.  Be patient because only modest reductions in body weight (about 2 - 3%) will happen in the beginning of an exercise program.  According to studies, "...literature suggests that diet plus exercise, rather than diet only or exercise only, produces significantly greater weight loss at 12+ months.  Even though the scale might not be going down as fast as you'd like, you have to know that you are creating YOUR health from the inside out...you WILL notice your clothes fitting better, and other people will comment that your face looks thinner...don't stop...keep it up, and you'll get to where you want to be!  Remember...you didn't gain the weight overnight...you won't lose it overnight either.

If you're interested in my Online Personal Trainer, you can find more information, and a short video on my website: www.fitinyourpants.com.  For less than $2.80 a day you'll receive customized, progressive workouts, daily accountability, and weekly check-in calls from me personally.  If you start now, you'll be well ahead of those making a New Year's resolution to "get fit"...heck, I'll even go as far as saying that you'll look great in your holiday pictures...at holiday parties, and you'll feel sexier on New Year's Eve!  So why not start your fitness journey now?  What do you have to lose...except for fat and weight?  GET YOUR SEXY BACK!!!!  

1 comment:

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