As requested, here is a beginning workout plan. Let's aim for the end of hockey season (8 months from now) to have you down 30 - 40lbs and ready for bikini weather by your new pool.
We will start out slow and build up at a comfortable pace to avoid burning out.
This post will cover the rest of September. All you'll need are some shoes, workout clothes, and a kettlebell (there are two in the office at Jodie). If you don't want to walk/jog outside, get the treadmill from Jodie as well. We'll add more weights after a few weeks. Increasing strength is going to be very important.
A few notes:
--I'll include links or videos to all the movements the first time they are done.
--You have to be active EVERY SINGLE DAY. Even if it's just a walk or some pushups and squats. Practice makes permanent.
--I'll make updates to the workouts over the next few weeks. We will start ramping up in October.
--I'll leave the diet part to
Myriah since she eats meat and I don't. However, until she gets to it, I can offer some very basic advice:
- Drink more water (at LEAST 8 glasses/day) and skip the juice and soda
- Drink green tea with breakfast (full of antioxidants and some caffeine)
- Lower your carbs
- Eat vegetables and fruits at EVERY meal
- Add Omega-3's (fish oil or flax seed)
- Consider a Vitamin D supplement
I get most of my supplements from my VegaOne shake. However, I recently started adding more Omega 3 and will start taking Vitamin D as my time outside decreases with the cold weather.
The
A.M. workouts can be done before or after breakfast. It's just important that they are done earlier in the day to get the blood flowing and wake the body up. We won't ever go hard in the morning. Here's why:
The
OTHER workouts can be done whenever you have free time during the day. They won't be long so before or after work, lunch, dinner, when Nico's napping, whatever. Just make sure you do them even if it's the last thing you want to do. Eventually, they will start to feel like something fun and not like a chore. Seriously.
Monday:
A.M. -> brisk 20 - 30 minute walk/jog around your neighborhood. Incorporate the hills and make sure you keep the pace just hard enough to make you work. Get some headphones and find music or a podcast that you like. Or take Nico out with you. Bonus points if he is in the front pack.
OTHER ->
5 rounds of:
5 push-ups
5 sit-ups
5 air squats
5 kettle bell swings
Try to do these unbroken. If you have to rest, keep it short. However, don't sacrifice form to go quickly. Here's 4 how-to videos for the 4 movements above:
Tuesday:
A.M. -> brisk 20 - 30 minute walk/jog around your neighborhood. Incorporate the hills and make sure you keep the pace just hard enough to make you work.
OTHER ->
For this one we are going to do a scaled down Insanity-type workout.
Total Time: 15 minutes
- Jog in place 1 minute
- Jumping Jacks 30 seconds
- High Knees 30 seconds
- Butt Kicks 30 seconds
- Stretch 3 minutes (This is a time to rest but also make sure you stretch out really well. I'd suggest trying this routine. Feel free to add anything else you like in that 3 minutes.)
- Jog in place 1 minute
- Jumping Jacks 30 seconds
- High Knees 30 seconds
- Butt Kicks 30 seconds
- Rest 30 seconds
- Plank 1 minute
- Mountain Climber 30 seconds
- Squats 30 seconds
- Heismans 30 seconds
- Rest 30 seconds
- Jog in place 1 minute
- Lunges 30 seconds
- Jumping Jacks 30 seconds
- Ski Jumps 30 seconds
- Plank 1 minute
--Don't forget to stretch out afterwards too!
Wednesday:
Hockey is enough. Some light cardio and stretching in the morning wouldn't be a bad idea though....
Thursday:
A.M. -> 10 minutes of Yoga. Start with these two videos:
OTHER ->
Try to walk or do some more stretching to help the recovery process from last night's hockey game.
Friday:
A.M. -> brisk 20 - 30 minute walk/jog around your neighborhood. Incorporate the hills and make sure you keep the pace just hard enough to make you work.
OTHER ->
21 - 15 - 9
Kettlebell Swings
Sit-ups
Do 21 KB Swings, 21 Tri Dips, 21 Sit-ups, 15 KB Swings, 15 Tri....etc
Go for correct form and speed.
Saturday/Sunday:
One of these days will be a rest day and one of these days will be a run. You can choose based on how you're feeling. Try to run for 30 minutes. If you have to stop and walk, that's fine. Just stay at it for 30 minutes.
Don't forget to warm-up, stretch, and cool down!
--How's that for an easy, beginning workout? Like I said earlier, we will start to scale up after a few weeks.
