Just because you’re traveling doesn’t always mean you’re out of luck and have to skip a workout. There’s plenty that you can do with just your bodyweight and zero equipment to work up a sweat! Here’s one that I put together over the weekend when I was away for my church’s retreat.
AMRAP (as many rounds as possible) in 25 minutes:
10 jump squats
10 ice skaters
10 high knees
10 plyo tricep dips (or regular)
10 rocket leg launchers (per leg)
10 power skips (per leg)
I took breaks as needed but tried to keep them minimal to just grabbing a drink of water or taking a few seconds to catch my breath before starting the next round. It was killer and I worked up SUCH a sweat! I had to crank up the air conditioner in the room maybe two rounds in because I was already that sweaty.
If you try out the workout let me know what you think!
I don’t always get into the nitty-gritty details of my faith on here but I wanted to share a wonderful experience from the past weekend. The church I attend holds a women’s retreat every year, and me and Amanda were fortunate enough to be able to go this year. We switched to this church back in April/May of last year and I can’t even begin to explain to you all how much my faith has grown in the past several months. Not only have I found a new community of people my own age, many of who have turned into great friends, but I have a refreshed relationship with God. There was nothing wrong with my old church but I had simply outgrown it. My faith began to feel stagnant and I went through a lot of struggles for the last year I was at that church. There weren’t a lot of others my own age so often it felt difficult to be connected, and I didn’t feel like I was getting anything out of it by going. Worship began to feel like a chore, prayer felt like I was just going through the motions, and I struggled to remain present during the sermons. My soul began to long for something more.
Trends and fads go in and out in the fitness industry just like anything else in the world but it’s important to distinguish which ones are actually important that you need to pay attention to or which are just white noise. One of the biggest new hypes in fitness right now is mobility work. It sounds impressive, right? Throw in some fancy muscle names, talk about flexion or extension, and then suddenly people think it sounds all scientific and something they need to be incorporating ASAP.
But, do you really need mobility work?
This is a very important question to figure out the answer to because if you don’t need it then stop wasting your time! I’ll make it simple for you: if you can perform all of your lifts and exercises without any issues then you don’t need mobility work!
So here’s the post as promised! These are my top 3 favorite post-workout meals that I have on a regular basis. Going off my previous post about what to eat post-workout, the ratio I usually recommend is 2:1 with carbs being double what protein is.
One of the most frustratingly inevitable things during the weight loss process is hitting a plateau. It’s not a matter of if but a matter of when. I honestly don’t know if I’ve ever known anyone to not hit a plateau at one point when they are trying to lose weight. It’s a natural response of the body but a right pain in the butt and an easy way to get discouraged.
There are a couple ways that you can hopefully avoid a major plateau as well as some things you can do while in a plateau to break through it. The first thing I always, always tell people is DO NOT cut too hard at first. Start off gradually by slowly cutting your calories or adding in more exercise. The main priority is to try to eat as much as possible while still losing weight because you want to conserve your metabolism at all costs. If you’re eating close to 3000 calories a day and then suddenly drop to 1200 your body is not gonna be happy about it. Sure, you might drop weight right away but after a month or so you’re going to start feeling burned out and your body is going to adapt to your new intake of 1200. This means you either have to increase your exercise (which won’t be fun on such low calories because you’ll have less energy) or cut your food which again won’t be fun because you’re not eating very much to begin with. However, if you cut at say 2700 calories as well as the calories from exercise factored in, you have a much bigger frame of calories to cut from once you hit that plateau. You may only have to drop to 2500 without increasing cardio so you’re still sitting pretty at a nice and high caloric intake.