By Lisa 
In the words of SNL’s immortal Roseanna Rosaeannadanna, “It’s always something. If it ain’t one thing, it’s another.” And mercy, if you don’t know who she is because you weren’t on the planet in the 1980’s, take a clicky below:
http://www.nbc.com/saturday-night-live/video/roseanne-roseannadanna-on-smoking/n8666
Summer is almost here. So, have you been up in the gym just working on yo fitness or mostly just fitting a whole pizza in yo mouth? Something always comes up…a late day report that the bossman wants by tomorrow morning, a friend needs some advice about her new fellow, the dog needs walking and heaven knows your workout clothes need washing. I know, I know. It’s hard to fit in time to get to the mailbox, much less the gym.
How the heck can you get in some sort of Summer-ready shape when you don’t have TIME?!
ONE: Schedule time. Just like any appointment, put exercise into your phone alarm, Outlook/Google or whatever you use calendar and add alerts. Make sure those alerts go off way before, then right before your appointment. Find out what time is right for you: some people can work out in the early morning, some mid or late day and some after the normal workday. Everybody is different. Don’t listen to people who say you have to workout at a certain time…listen to your own body. You know when you feel most energetic. Schedule it and make it a priority.
TWO: Look for more efficient ways to get your exercise in. BTW:
You do not have to spend hours at the gym every day. That’s overkill and you set yourself up for injury, burnout and failure.
You do not have to go to a gym. You can workout for FREE at home on your own schedule.
You do not have to exercise everyday. Just a simple warm up, then high intensity exercise for 20 minutes (with rest periods built in), and a cool down every other day is all you need.
Simply grab a timer app (free) on your phone and put on some music. Here’s a simple routine to start (from The Final Fat Meltdown by Dawn Sylvester):
NOTE: Google any exercises you don’t know how to do. It is a good idea to do so even if you think you do so you will make sure to make the proper form…
WARMUP: 20 jumping jacks, 10 bodyweight squats, 10 alternating lunges, 10 side to side lunges, 5 push ups, 10 hip bridges, 5 forward and back shoulder circles.
WORKOUT:
25 jumping jacks, 5 push ups, 10 bodyweight squats, 10 side to side lunges
rest 30 seconds
25 jumping jacks, 5 push ups, 10 bodyweight squats, 10 alternating lunges
rest 30 seconds
25 jumping jacks, 5 push ups, 10 walking lunges, 10 bodyweight squats
rest 30 seconds
25 jumping jacks, 5 push ups, 10 alternating lunges, 10 backward lunges
rest 1 minute, REPEAT whole sequence 2X
Cooldown: walk for 5 minutes, stretch with 10 slow hip bridges, pull knees up to spine and hold 30 seconds. Roll up to seated position with legs crossed and lean forward to stretch. Stand up and reach to the ceiling with one hand, then the other. Take 3 deep breaths inhaling and exhaling slowly. Drink water!
For more info and exercises visit www.finalfatmeltdown (note: it says for women over 35 but really for anyone). I like her approach because she doesn’t have you kill yourself, and the exercises build up as you get stronger over time. She also includes lots of nutritional info which is critical to seeing results fast. You can also google Tabata workouts, just be sure to listen to your body–don’t overdo and get injured, but do work hard during these short exercises.
THREE: You can’t exercise a poor diet away. Eat more protein and slow carbs–as long as you don’t have kidney problems and your doctor says OK you are good to go. (NOTE: always check with your doctor before undertaking any new lifestyle programs especially if you have any current medical conditions or are on meds or any kind).
Opt for:
Lean protein like salmon, chicken breast, lean beef, eggs, tofu, pork 3 meals a day. Slow carbs like green leafy vegetables (unlimited amounts), small sweet potatoes, small amounts of brown rice and whole grains (one third of a cup is a portion). Small amounts of fats like cheese (size of your thumb is a portion). For bread, try Ezekiel bread, found in the frozen food section or natural foods frozen section.
Protein powders are also great for after workouts. Try them with almond or coconut unsweetened milk, powdered cocoa, and a tablespoon of peanut or almond butter. Throw in a handful of raw spinach–you won’t even taste it and it is great for your body!
Plan a cheat day every couple of weeks if you have to…just stick to these healthier foods 100% of the rest of the time. It really isn’t hard to do, even when you go out to eat–just pass on the white bread, substitute green vegetables for pasta, and go very limited on cheese. If you drink, limit yourself to one glass of red wine, or a low calorie, low carb beer.
Yes it is different, but I promise you that you will not be hungry, you will get results very fast and you will feel terrific.
Seriously, this is the only thing that has ever worked for me. I just cannot seem to make it to the gym because I can never find two socks that match, and my shirts are always in a wrinkled pile in the dryer. I can’t starve myself because I like to eat! I definitely cannot do spin classes and treadmills and never see any progress anymore. But I can do this kind of workout and eating plan around my schedule, on my timing.
Summer is a couple of months away but this time is worth YOUR time!