20 Minute Blast the Monday Blues Workout

I really wanted to video this workout for you guys, but was having technical difficulties.  The sunlight did not want to cooperate with me.  Anyway I was feeling stressed and cranky today so I decided to do a quick workout to get my endorphins pumping and boost my mood, and guess what?  It worked!!  Here's what I did...


Circuit 1
Barbell Deadlifts (use dumbbells if you have them) 40 seconds
Butt Kicks  20 seconds

Circuit 2
Bicep Curls  40 seconds
Step Ups on a folding hair  20 seconds

Circuit 3
Squat step outs (https://youtu.be/63BT8mygwu0)  40 seconds
Side shuffles (5 to right, then 5 to left keep switching until time is up)  20 seconds

Circuit 4
Upright Rows  40 seconds
Squats with kettle bell swing (could use 1 dumbbell instead)  20 seconds


Complete each circuit 4 times, do as many reps as you can during the time given.  Move fast to get your heart rate up, but remember to keep good form :)

I always use my Gymboss timer when I do timed intervals, you can get your here:
www.livewellgymboss.com

Holidays

The other day I posted a question on my Facebook page (Facebook.com/livewellbefit) and was surprised by the answers I got. The question was...during the holidays do u splurge or do you try to stick with your meal plan?  90% of the people that responded said they splurge, the other 10% said they try to choose healthy options even at holiday dinners.

 

I would fall into the 10% category.  Here are some of my own tips I use to stay on track when the holidays are in full swing.

 

1.  The day of a party I stick to my meal plan. Don't skip meals and try to save calories. This is like giving yourself an excuse to over indulge. So if you have a business lunch, eat your morning meals go to lunch and then make sure you get your evening meals in. Something goes for a dinner event. By skipping meals you are actually slowing your metabolism, not a good thing.

 

2. Stay hydrated. Holiday party's usually equal holiday cocktails. Egg nog...Yum! I always make sure to drink plenty of water during the day if I plan on going to a party in the evening.  Alcohol is dehydrating.  Have you ever noticed that you feel thirsty while you are drinking alcohol? This is especially true when you drink wine. Having a mixed drink like cranberry and vodka is a little better because the juice adds some hydration.  The best thing to do if you are indulging is to drink a glass of water in between each alcoholic drink.

 

3. I only eat what I REALLY want. I pass on food that I can have anytime and pick the food that I only eat around the holidays. For example, I make peanut butter pie at least 4 times a year for special occasions but my Grandmother only makes pumpkin pie once a year I like both but I would rather splurge on the pumpkin pie. I can have peanut butter pie another time.

 

I hope these tips help. There are plenty of other ways to survive the holidays without gaining 10lbs but these are the tips I use year round to stay on track and still enjoy social gatherings.

 

Smile.

Jamie Lynn