SAMPLE: CARDIO CIRCUITS
Looking to hit every muscle group while getting your heart rate up? If so, these cardio circuits are the perfect mix of both! While 3 is the recommended number of sets for each circuit, if you're short on time, dropping it down to 2 will still get your blood flowing.
SAMPLE: AT HOME FULL BODY CIRCUIT
SAMPLE: RESISTANCE BAND CIRCUIT
While the gym is always an ideal place to workout for space and equipment reasons, it can be hard to get there some days. This full body circuit can be done at home and with minimal equipment. What you will need: resistance band (I recommend the Slingshot Hip Circle Band) and 2 sets of dumbbells—one heavy set and one lighter set.
Some days, getting to the gym just isn't possible. And some weeks, traveling and bouncing hotel room to hotel room is a necessary evil. But your workout doesn't have to suffer! Resistance bands are a great (and inexpensive) way to get your sweat on wherever you are. I have this band set from ZojiFit that fits nicely in my suitcase.
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IG stories contain workout tips, meal prep ideas, macro pointers, and a random #momlife moments. Interacting with like-minded people is totally my jam so feel free to reach out.
train like a fit babe
BACK DAY went from being one of my least favorites to one of my all-time favs. Having a strong back is good for posture, proper form on other weight lifting movements, and also gives you the appearance of a smaller waist. Finally, a toned back looks great in everything from low cut rompers and tanks, to bikinis and backless formal gowns. Here are a few favorite back exercises to add to your routine:
*Assisted pull-ups (lower yourself down in a slow and controlled fashion) 4 X 12
*Wide grip lat pull-downs 4 X 15 + Underhand narrow grip pull-downs 4 X 15
*V-bar pulldowns 3 X 15
Alcohol also has the unpleasant side effect of lowering your metabolic rate. So while your inhibitions are down and you reach for those chili cheese fries, just know that your body isn’t able to effectively burn them off as it normally would. It can take a few days for metabolic activity to return to its normal state, depending how much alcohol is consumed in one sitting🍻🥃🥂
However, balance is key to a happy and healthy lifestyle💁🏼♀️If you are going to drink, choose low calorie options—stay away from high sugar drinks and cream based liquors—have healthy snacks on hand, mix your drinks with water, diet soda, or other low cal options, and be mindful of making drinking the exception, rather than the rule🤘🏽While on a strict diet, staying away from alcohol is always your best option, when done in moderation, you can still reach your weight loss goals while having a drink every now and then. Cheers my friends!
FINAL ROUND: Hold a dumbbell (I used 20, 30, 40 lbs). Start with the lightest weight and do one lunge with the right leg, one with the left leg, then squat X1. Now repeat but squat X 2. Then repeat but squat X 3... on up until 5. Now grab your next heaviest weight and repeat set. Repeat one last time with the heaviest weight.
•I also wear a waist band (like @sweetsweat) during cardio sessions in the last 6 weeks or so leading up to a competition—helps remove excess water weight.
The goal is to whittle your waist down, not bulk it up with weighted oblique side crunches and extensions (just think, during movements like those you are BUILDING up the muscle, meaning it will get bigger and stronger, not toned and smaller). And I am not an advocate of corseted waist trainers; your body’s organs need not be improperly squished and pushed around. But keep in mind, at the end of the day, your body structure is your own, and while it can be tweaked, you gotta learn to love & rock with what you got.
3) How can I increase my daily water intake? This is hard for most everyone, myself included. I aim for, at minimum,100oz a day (1 gallon = 128oz). There are tons of tips/tricks out there; use trial and error to find what works best for you.
💧Buy a liter jug and carry it with you everywhere. Fill 3-4x daily.
💧Whenever you take 1 sip of water, make yourself take an additional 3-5.
💧Use Mio, Crystal Light, etc. to add some flava to boring water.
💧Set time limits: 1 L before 10am, 2 L by 2pm, 3 L by 6pm, etc.
💧No sweets/treats unless water goal is reached each day.
The best diet/lifestyle/tips/tricks are the ones that WORK for YOU. Creating and living a healthy lifestyle is all about finding the right balance.