Routines…30 Days

In the new year, we like to have new resolutions. Like me, a lot of people want to change, increase fitness, floss more, eat healthier, or start a new hobby. Which I love to start the new year on my best foot forward.

On average it takes 66 days to create a new habit.  They did a study to follow individuals over a 12 week period to see when actions started to become habits. Previously in the 1950s, the standard was 21 days. It really depends on the activity and the person.

Whole30

I lot of people love doing whole 30 for the month of January. Help clean out the system after the Holidays. This you eliminate sugar, alcohol, grains, legumes, dairy, baked goods or junk food. It is mostly focused on cleaning the system and how you feel when you eliminate certain foods from your diet. I will give the warning, which cleanse are bad for you, it tricks your body into thinking it is starving. It won’t last, but it might help alter your lifestyle by eating healthier in the long term. Whole 30 

Water Drinking Challenge

Water 30-day challenge some people say a gallon or a half a gallon. I really need to do this! I’m the worst about drinking water. I think I might start with a half gallon and move up to a gallon next year. They say your skin gets better! You will feel better, more energy, and less bloated.

Check out this article; it talks about is it worth it.

30 Days of Running

Shape magazine has a 30-day running challenge. If you want to go for a 5K or more! Here is a link for Beginner Runners to run a 5K. Working towards something is a great way to get over the cardio slump. It is hard to get out there and just run for 30 days. Have a goal and work towards that.

30 Days of Meditation

Maybe you want to focus on your mind. This is a great way to do that. Meditation is proven to improve your health by reducing stress and reduce pain. Also, it helps with an increase in focus and attention span.There are a bunch of apps and websites that help you guide through a meditation practice. One of my favorites is Stop Breathe Think. Make sure you are patient with yourself this isn’t easy. Check out a previous post.

Set Goals

What is a goal? It is identifying something that you want and then willing to stick with a course of action to achieve. Check out this article on goal setting. This article will help you set goals. It is important to realize if it is achievable or realistic. When writing goals you want to be specific ( time frame, amount, etc..)  so that you are more likely to achieve them. It is great to keep a journal to track yourself through this process. The great thing about goals it is a great way to change bad habitats and create new ones. They can be about anything from fitness, meditation, or career.

 

New year new you!

You can do anything you put your mind to. I think I will be doing some of these in the new year.

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6 Running workouts for the gym or the track

I love being in shape, but it isn’t always easy. I was a student-athlete in college. I loved having a schedule around my sports. I also loved being in shape and working hard. But once I left college I had no idea how to workout even though I have done it thousands of times. I didn’t know how to get a routine. So after about five years of struggling back and forth with it. I gained weight and lost weight.  I have done cleanses, I have gone through periods of diets that don’t work, or days where I workout every day, then fall into a slump. I am finally finding a balance. It is so important that you workout for you! This is your body, and I want you to feel good in YOUR own skin. Own your body. The only thing that makes me get up every morning to go to the gym is, “I will never be younger than I am right now.” This makes me want to take advantage of being young and fit and feeling incredible.

No matter how bad my day is, I try to work out. That can be a long walk, a jog, a swim, yoga. Just get your body moving, and you automatically feel better! It is science! Especially if you do, or spend some time outside. Scientists have proven that your stress can reduce significantly by spending an hour outside!

The one other thing that I learned through the years of yo-yoing my weight. Is that weight loss and feeling good is 90% diet. In college, I was working out 4+ hours a day, but I was eating things like pasta, pizza, and donuts. And I gained weight! I didn’t feel great. Even though I was outside and working out. I think it was diet. My senior year I decided to change things around and learn how to cook. I tried a cleanse. Through this cleanse I lost 10 pounds, and I learned how to cook. But the probably I gained it all back quickly and it was too extreme to make it a lifestyle. I want to find a balance of eating foods that I enjoy and being healthy. I don’t believe in not eating what you want, just be healthy about it. For example, have a couple slices of pizza, just don’t have donuts for breakfast the next day, instead, have yogurt and fruit.

So now I’m now a lacrosse coach for the FSU lacrosse team. I love my girls, but they have to run a lot on the field. I love being a coach. The one thing that I love to do with them is run with them. I want to be able to do anything that I make them do. I will give you a combination of workouts. Sometimes I need to be outside and run! And others I have no option but to go to the gym. Here are some cardio workouts other than a 30 min run:

Treadmill or Bike:

*Warm up and cool down can be a light jog or a walk

Workout 1:

  1. Warm up for 5min
  2. Run hard for 1 min (5.0-6.5 or faster if you can)
  3.  Jog for 1 min ( 4.5-5.5 or faster if you can)
  4. Repeat for 10 min
  5. Cool down 5 min and stretch

Workout 2:

  1. Warm up for 5 min
  2. Jog for 3 min ( 4.5-5.5 or faster if you can)
  3. Run hard for 2 min (5.0-6.5 or faster if you can)
  4. Sprint for 1 sec (5.5-8 or faster if you can)
  5. Repeat 4 times
  6. Cool down 5 min and stretch

Workout 3:

  1. Warm up for 5 min
  2. Jog for 7 min ( 4.5-5.5 or faster if you can)
  3. Run hard for 1 min (5.0-6.5 or faster if you can)
  4. Jog for 6 min ( 4.5-5.5 or faster if you can)
  5. Run hard for 1 min (5.0-6.5 or faster if you can)
  6. Jog for 5 min ( 4.5-5.5 or faster if you can)
  7. Run hard for 1 min (5.0-6.5 or faster if you can
  8. Jog for 4 min ( 4.5-5.5 or faster if you can)
  9. Run hard for 1 min (5.0-6.5 or faster if you can
  10. Jog for 3 min ( 4.5-5.5 or faster if you can)
  11. Run hard for 1 min (5.0-6.5 or faster if you can
  12. Jog for 2 min ( 4.5-5.5 or faster if you can)
  13. Run hard for 1 min (5.0-6.5 or faster if you can
  14. Jog for 1 min ( 4.5-5.5 or faster if you can)
  15. Run hard for 1 min (5.0-6.5 or faster if you can
  16. Cool down 5 min and stretch

If you get to go on a field or a track:

Workout 1:

  1. Warm up jog for 5 min
  2. Run/sprint 100 yards in less than 30 secs ( my girls aim for under 20 )
  3. Jog for the remaining secs in the minute ( so if you ran the sprint in 30 secs, you could have 30 secs to jog lightly and recover, if you did in 17 secs you have the 43 secs to recover)
  4. Do this ten times. ( you should be impressed if you can! This is hard)
  5. Cool down 5 min and stretch

Workout 2:

  1. Warm up jog for 5 min
  2. Run/ sprint for 300 yards ( you can do 50 yards back and forth or 100)
  3. Rest 1 min
  4. Repeat 3 times
  5. Cool down 5 min and stretch
  6. *Build up to running 6X 300s

Workout 3:

  1. Warm up jog for 5 min
  2. Run hard for 2 min
  3. Jog/ walk for 2 min
  4. Repeat for 6 times
  5. Cool down 5 min and stretch
Me after a long run.

I want to remind you this is just my story. These are just workouts that I give to the girls and that I follow to help me.  Everybody is beautiful, and it only matters how you feel in YOUR own skin.

I will do a weight training post soon.

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