5 Must-Haves To Get Your Best Workout

Wayyyyyy too often do I see people wasting their precious time by not getting the most out of their workouts. So many of us have been there too - not feeling motivated, sluggish, doing the same exercises every single time we go, not giving our bodies the recovery it needs, getting distracted. It happens. 

That wasted time adds up fast! I mean -- come on, if you work out 5 times a week for about an hour, that's 20 hours a month wasted, 240 hours a year wasted. 

Not anymore! I am sharing with you my 5 must-haves to get the absolute most out of your workout. Let's get right to it. 

#1. For me the workout really starts before I even get sweating. I have found if you aren't in the right head space to rock and roll, you are not going to get the most out of your time at the gym. I like to dress for success, listen to awesome pump-me-up music, and think about the feeling I had at the end of my last dynamite workout. 

A lot of my workouts lately have been at home, and I find that it's way too easy to stay in pj's to workout. The problem is -- when I do that, I don't give my best workout. I just got this super cute outfit from Fabletics to help me feel my best and be ready to work. 

#2. Have a goal. If you go into work each day just to clock hours, you are not going to be as productive as if you had a goal for that day or several goals. Same thing with your workout. Go into it with a goal. Do you want to do more reps of pushups? Are you trying to run faster than you have before? Get in another round of Tabata than last time? Now get it done! 

#3. Ever heard of this rockstar kind of HIIT called Tabata? It's an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. These kind of workouts give you an awesome calorie burn during and AFTER the workout. They are a crazy good way to make the most of your time getting stronger! I have shared a bunch of Tabata workouts on this blog for you here. You can take care of cardio or strength training or both with Tabata workouts. Trust me - you'll be hooked!

#4. Recovery. I used to have no idea that I needed to help my body recover after a workout. I mean - you are literally breaking down muscle fibers and want to help them rebuild. The way to do this? Amino acids, protein, good carbs. Your body needs those building blocks to recover and build stronger from your awesome workouts. One of my recovery game-changers has been AminoWise. I love to drink this during or after a workout to give my body the branch chain amino acids they so desperately need. And I can feel the difference in my body if I don't drink them. Can't get up the stairs after your intense leg workout anyone?

By the way, I am assuming you are working on your healthy eating, right? I don't even need to go into that, because I know you are eating lots of good fats, protein and vegetables galore. 😼

#5. As we talk about recovery, I have to mention sleep. So much happens while you sleep at night, and if you are not getting enough good quality sleep, (I get 9 hours a night, no joke) you're going to feel it. Trust me, that lack of rest and rejuvenation will come to bite you. Hard. Please take the time to make sleep a priority and the earlier you can get to bed, the better. You can always get up earlier if you need to. 

As a personal trainer, these are the things that keep me motivated and working hard and getting in the best workout in whatever amount of time I have. Pick one of your favorite tips and get started today!

This is a sponsored post. All my words, thoughts and images are my own. 

What is Stress Doing to Us?

Show of hands for all of you who feel stressed out more days than not? 🙋🙋🙋

I've found as a personal trainer, mom, wife, sister, friend, daughter, there are a lot of people in my life -- dare I say almost ALL the people in my life -- who are incredibly stressed, giving giving giving until they are depleted and then giving more.

Does it seem to you that society has almost made it the "it thing" to do to be stressed and busy and running around like chickens with our heads cut off?

I mean - I used to ask people how they were doing and I'd hear "fine" or "good." Now I hear "busy" or "so stressed." And I'm the worst one. I've stressed my body out so badly that I actually now have serious health issues. 😳😳😳 Not cool.

Don't be like me. Don't wait until stress causes your cortisol levels to chronically go sky high and creates physiological changes in your body. Did you know that chronic, high cortisol production is tied to symptoms and ailments including weight gain, anxiety, sleep disorders, hormonal imbalances and fertility problems, in addition to many other problems?

It's time to do something about it. I just got this new supplement Cortistop to try out for myself.

What is Cortistop? It's this super cool, unique to YL supplement that will help you control that beast called cortisol.

You need this if you want:

✔️ Adrenal support
✔️ help with feelings of fatigue
✔️ healthy weight support
✔️ cardiovascular system support
✔️ support with other side effects of high cortisol
✔️ support for healthy hormones

Even though we can't make stress disappear, at least we can counteract the effects of it and help restore balance in our lives.

Want to get your hands on some? Click here to learn more and grab it!

Tabata 14 - Torch Your Legs and Abs Workout

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is one of the workouts I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your abs and legs! I call this workout Torch Your Abs and Legs, because it is going to torch calories and your abs and legs had better be on fire by the time you are done. And you do not need any equipment, so you can do it anywhere! 20 minutes, anywhere. No excuses! Have fun getting ripped and burning fat!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout soon to keep your body guessing and the fat flying off!

Tabata 13 - Torch Your Abs and Legs - No Equipment Needed!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Squat Plank to Straight Plank- 20 seconds on, 10 seconds rest - 8 X

 

Ready to get your heart pumping? Get into a plank position on your hands and toes. Sit back over your feet as far as you can, then propel yourself forward into a straight plank. Then repeat. Feel your abs and legs start to burn! 

Round 2 -  Side Plank Leg Sweeps - 20 seconds on, 10 seconds rest - 8 X

Start in a modified side plank on one knee and the hand of that same side. Lift the top leg up parallel to the floor and sweep it forward as far as you can and then sweep it back behind you, keeping your belly pulled in towards your spine.  *To make it harder, come into a full side plank on both feet instead of on a knee and perform the leg sweeps.

Round 3 -  3 Way Squat Jumps - 20 seconds on, 10 seconds rest - 8 X

  Start in a wide squat, sitting into the middle/back of your feet. Staying in this low squat position the entire time, jump your feet a little closer and then all the way together. Then jump them back out to where you started and repeat.

Round 4 -  One-Leg DownDog to Plank Knee to Elbow - 20 seconds on, 10 seconds rest - 8 X

Talk about core power! This move is fantastic for your entire core and more! Start in a downdog position and lift one leg towards the ceiling to come to one-leg downdog as you inhale. Swing that leg down and bring knee to elbow as you exhale. Keep that belly pulled in! Alternate sides after each 20 second burst.

Round 5 -  Narrow Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X

Start in a lunge position, with feet closer than a normal lunge, with back knee right behind front heel. Lunge down, reaching toward floor, bending both knees into a 90 degree angle. Jump up and reach above you. Land back in the lunge position you started in. *To make it easier, take out the jump and just lunge and stand.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 non-consecutive days a week to get in awesome shape and join me next time for another great Tabata workout!

*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*

Aurorae Resistance Bands Set Giveaway

Who has ever used resistance bands? I love them for a variety of reasons:

• They are great for strength training and stretching
• They are affordable and allow you to do a variety of at-home exercises
• Anybody of any fitness level can get a good workout from using them
• They are easy to take with you on trips or vacations, so you can workout from anywhere

Aurorae, an active lifestyle e-retailer that is a long-time favorite of mine, recently sent me their awesome resistance bands set.  It is a very complete set that comes with padded handles, a door anchor, am ankle strap, a detailed guide book and a carrying case.

Each band is a different resistance, so you can use them for many different muscle groups and use harder ones as you get stronger.  

Yellow 2-4 lbs., Blue 4-6 lbs., Green 10-12 lbs., Black 15-20 lbs., Red 25-30 lbs

 One way you can use them is by attaching the handles to the bands with a very easy click attachment. With this, you can do all kinds of exercises: squats, rows, chest presses, tricep extensions and bicep curls, which I am doing by standing on the center of the band and pulling upwards with my palms facing the ceiling, seen below.

 If you want to try the ankle strap, then just quickly click the handle strap off and click the ankle strap on.

 You can attach the other side of the band to a door with the door anchor. From there you can have fun doing all kinds of exercises such as: leg extensions, leg abductions and adductions, and so much more.

 Now, do you see why I love resistance bands? These Aurorae bands are super durable, very easy to use and come with a how-to guide and carrying case to get you started on your workouts immediately. Plus, they come with a lifetime guarantee! Cannot beat that!

We are sharing the exercise fun! (1) Lucky reader will win (1) Aurorae Resistance Bands Set! Enter below.

a Rafflecopter giveaway

Thanks to Aurorae for their product for review. No other compensation was given. All opinions are mine. 

Tabata 13 - Fully Body Fat Blaster - No Equipment Needed

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is one of the workouts I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your entire body - yes, head to toes! I call this workout Full Body Fat Blaster, because it is going to burn mega fat and your whole body had better be on fire by the time you are done. And you do not need any equipment, so you can do it anywhere! 20 minutes, anywhere. No excuses! Have fun getting ripped and burning fat!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout soon to keep your body guessing and the fat flying off!

Tabata 13 - Full Body Fat Blaster - No Equipment Needed!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Bear Crawls- 20 seconds on, 10 seconds rest - 8 X

I love these! This total body burner is going to get your metabolism revving right from the get-go! Get down on hands and feet, knees hovering right over the floor. Crawl forward lifting opposite hand and foot. Crawl forward about four times before you crawl backwards. 

Round 2 -  Narrow Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X

Start in a lunge position, with feet closer than a normal lunge, with back knee right behind front heel. Lunge down, reaching toward floor, bending both knees into a 90 degree angle. Jump up and reach above you. Land back in the lunge position you started in. *To make it easier, take out the jump and just lunge and stand.

Round 3 -  Pushup and Reach - 20 seconds on, 10 seconds rest - 8 X

  Start in a plank position, with hands directly under shoulder. You can start on your knees for an easier version. Bend elbows to come into a pushup. As you push yourself back up to plank, reach one arm forward straight ahead of you. Keep hips flat facing the floor.

Round 4 -  Side Plank and Leg Swing - 20 seconds on, 10 seconds rest - 8 X

Talk about core power! This move is fantastic for your entire core and more! Start in a side plank position, on your hand and same side knee. Keep your hips lifted and abdominals tight, kick the top leg out straight ahead of you. Bring it back to start and repeat. 

Round 5 -  Squat Jump Over the River - 20 seconds on, 10 seconds rest - 8 X

Start in a squat position, putting the weight in the middle and back of your feet. Jump up and over the imaginary river (or put a weight or any other object you have laying around down on the ground). *To make it easier, stay up higher in the squat without touching the ground each time you squat.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 non-consecutive days a week to get in awesome shape and join me next time for another great Tabata workout!

*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*