Make January Transformative by Joining a 6 Week Wellness Challenge
https://youbeyoucoach.com/6-week-wellness-challenges/
January is a great month for reflection and transformation. The perfect time evaluate your goals and take action to make them happen! In the past years I’ve struggled making my new year’s resolutions last. But I’ve figured out the secret of how to make them stick so I can reach my goals!!!!
If you’ve been struggling to work on your new year’s health resolutions or just want some guidance and hands on support to make the process EASY, FUN, and absolutely DELICIOUS join this 6 week challenge!
Roll of the Dice Workout
If you’re having fun during your workout, you’re more likely to do it! Some ideas for making workouts fun: crank up the tunes, workout with friends or your dog, get outside. But the best way to have fun during a workout is to switch it up and try new techniques and classes! If you’re looking to integrate something new, give this dice rolling workout routine a try!
Timing Your Meals to Maximize Your Workout
https://www.healthline.com/health/food-nutrition/simple-carbohydrates-complex-carbohydrates
Timing your meals around your workouts is important! If you eat too close to a workout, you could feel sick and not be able to perform your best during the workout.
Pre-workout meals: 1-3 hours before workout
– lots of lean protein
– carbohydrates (simple and complex)
– should not have fat, as this slows digestion
Post-workout meals: 0-2 hours after workout
– lots of lean protein
– carbohydrates (simple and complex)
– should not have fat, as this slows digestion
Other meals: 4-5 hours before/after workout
– protein (40% of meal)
– complex carbohydrates (30% of meal)
– healthy fats (30%)
For an explanation of simple and complex carbs, read this article.
Easy HITT Workout for Beginners
High intensity interval training (HIIT) workouts are extremely effective at burning fat and building muscle. Check out this easy, low impact HIIT workout!!
Healthy food doesn’t have to taste like “diet food.”
Healthy food doesn’t have to taste like “diet food.”
This food is extremely healthy and DELICIOUS!
1 organic kale burger
1 Qrunch organic quinoa burger
3 eggs fried in coconut oil
2 tbsp cheese cheese
2 tbsp green salsa
3 tbsp red salsa
Post Workout Meal Ideas
Eating the right food after a workout is extremely important! You muscles burn through their energy storage and are broken down by working out. The right foods will not only rebuild the muscle energy stores and help with protein synthesis, but also enhance overall recovery.
Here are some post-workout meal ideas:
- tuna salad sandwich on wheat bread
- grilled chicken with rice and roast vegetables
- fruit and cottage cheese or greek yogurt with crackers
- egg omelet with avocado toast
- salmon with broccoli and sweet potato
- hummus with vegetables and pita
Meditation Through Exercise
Many people avoid meditation because they don’t like to sit still. But mindfulness can be an active process that happens through movement! Meditation during exercise can increase your satisfaction from workouts. Read this article for more ideas about how to bring mindful meditation techniques into your workout!
10 Tools for Successful Home Workouts
You’ll be much more successful with your home workouts if you have the right tools! Here’s a list of the 10 best tools and habits to have successful workouts.
1) Planned & scheduled workout – Do your research to plan your workout! Watch youtube videos, get a workout DVD, or do research to find out workouts online. By planning and knowing more about your workout techniques, you’ll prevent injury. Scheduling your workouts is key to making sure you actually do them!
2) Warm up and cool down routines – these are critical for preparing your muscles for exercise or working blood and lactic acid out of your muscles.
3) Mat – plyometrics are best, but yoga mats are great too!
Shoes – basketball, tennis, and trail running shoes are all great because they offer forward and lateral support. Replace your shoes every 300-500 miles.
4) Music – music is a great motivator when you’re working out. Pick music that has a fast tempo is best. Drum and bass is excellent for cardio workouts.
5) Water bottle – carry a water bottle around your house. Having a water bottle on hand keeps you from being dehydrated.
6) Shower – taking a hot shower after working out is excellent for getting your blood flowing and helps with muscle recovery.
7) Resistance bands – these are excellent for increasing resistance as exercises get easier. They’re a space effective addition to your home gym!
8) Jump rope – Jumping rope is an incredibly aerobic exercise and a great way to get your cardio in!
9) Adjustable weight set – this is optional, but if you’re serious about working out, getting a set of weights is a GREAT investment.
10) Bosu balance trainer – this is optional, but it’s my FAVORITE piece of gym equipment. It’s a stability ball on one side and flat on the other side, both these sides are incredibly helpful at increasing the intensity of your workouts! Bosu “balls” improves strength, balance, flexibility, sharpens your reflexes, and reshapes your body. Doing strength training on a bosu ball causes you to engage your core and utilize many additional muscles. There are dozens of exercises you can do on it and it greatly improves workout versatility to ensure your exercise if fun and not boring!!!
Start 2019 Off Right
https://youbeyoucoach.com/6-week-wellness-challenges/
Having trouble getting motivated to do your new year’s health resolutions? Want to eat healthy but don’t know where to start? Want to exercise but can’t find the time?
Then join my 6 week wellness challenge!
You’ll learn about the best foods to eat, which exercises are the most effective, and how to improve your overall life and health! Plus tons of delicious recipes and hands on support to help you reach your goals! My challenge is easy, quick, fun, delicious!
Spots are filling up fast, so sign up for your start date and learn more about the wellness challenge here.
Workout Routines for Your Favorite TV Shows
https://thebuffgeek.blogspot.com/
Love watching tv but hate feeling lazy while you sit and binge watch your favorite shows?
Some brilliant women created 74 different workouts to do while you watch your favorite TV shows!
Search for your favorite show’s workout on the Buff Geek’s blog.
