Health and Fitness, nutrition, Personal Journey, weight loss, workouts

Shaun T’s Hybrid Program: My Journey

Has anyone else been off of their ‘A’ game in their health and fitness since school has let out? My routine has been all out of whack and if I’m being honest I have taken a much too long hiatus on my workouts, on my ‘healthy’ eating and even focusing on inspiring and helping others. It wasn’t on purpose but just kind of happened. We have had several personal matters that have developed in a short amount of time that I’m not at liberty to talk about and I have allowed those circumstances to completely distract me. I bet you can totally relate to that as well. Whether it’s a sickness, a family member being sick, maybe you or your spouse losing their job, maybe a death in the family or maybe your summer schedule has just been super hectic with vacations, weddings and graduations that you feel like your days are just too jammed pack for working out right now. I’m here to tell you that I TOTALLY GET IT!

This past Friday I decided that I couldn’t continue living that way. You see, for me working out and eating healthy helps me feel in control over my life even when things are crazy. Plus right now more than ever I need my workouts to be my therapy session. It’s during these thirty to forty minute workouts that I can focus on me…in that moment…and allow the stress and anxiety to melt away. So rather than waiting until a Monday, I decided that any day that ends in a ‘Y’ is a great day to start. Therefore I decided to fully commit to myself for the next 30 days with day one being this past Friday.

Part of my commitment was to treat myself as if I was one of my clients. I began with planning. First, I took my day one photos along with my weight and measurements. I haven’t weighed myself in ages since I go off of how I feel and how my clothes fit so hopping on the scale again was terrifying. I didn’t care for the number that I saw however I didn’t allow myself to dwell on it since I have been able to go down a size and my body fat percentage has been dropping. The scale is NOT the deciding factor of my success!

Second, I had to choose a workout plan. I decided to follow a combination of workouts by one of my favorite health and fitness motivators and trainers…none other than Shaun T! I’m sure you have heard of him but in case you haven’t he is the creator of many Team Beachbody at home workouts like Insanity, Insanity Asylum, Insanity Max 30, Cize and Focus T25. He recently launched a seven day workout series on Beachbody OnDemand which also includes an extended calendar using workouts from all of his programs. Because I needed to increase my intensity AND needing mental clarity I decided to go with Shaun because the motivation and the words he uses to push you during your workout are simply amazing! So much so that I have not completed one workout since Friday without crying at some point. Partly because I have been pushing HARD, partly because Shaun speaks to my soul and partly because I have had so much stress built up inside that I seriously had to let it out.

Here is week one’s schedule:

  • Day 1 – Insanity Cardio Power & Resistance
  • Day 2 – Insanity Max 30: Cardio Challenge
  • Day 3 – Shaun Week: Insane Weights
  • Day 4 – Insanity the Asylum: Speed & Agility
  • Day 5 – Focus T25: Alpha Speed 1.0
  • Day 6 – Insanity Recovery
  • Day 7 – Insanity Max 30: Sweat Intervals

The last component was setting up a plan to get my eating under control. Lately my meals consisted of too much pizza and beer so I took it back to basics. I started my planning process by choosing an 8 hour eating window. I do normally follow an intermittent fasting lifestyle however again since summer break and having the boys home I got out of my routine. In a nutshell, intermittent fasting, at least the method that I follow, has a 16 hour non-eating window and an 8 hour eating window. I chose 12PM to 8PM as my eating window. I also know that tracking what I’m eating is extremely important therefore I decided to use MyFitnessPal to track my calories and my Apple Watch to track my activity level. One thing that I also keep in mind is the portion fix system which encourages you to create meals with a variety of foods such as lean protein, tons of veggies, healthy fats, complex carbs and fruits. I’m keeping this system in mind when drafting my meal plan for the week and using MyFitnessPal to ensure that I’m in a deficit daily (burning more than I’m taking in).

I will be sharing my weekly recap every Monday here with you however if you would like to be part of the discussion and learn helpful tips so that YOU can start living your healthiest life then feel free to join my free Healthy Lifestyle Community Facebook group. This is where you will receive an exclusive look as to what I’m doing and how it’s working. This is also where I do monthly 5 day free challenges that allows you to get a jumpstart on your own health and fitness goals.

Hope to see you in the Community!

Xoxo,
Jennifer

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workouts

Total Body Circuit 5

Happy Fri-YAY!! Anyone else completely stoked as we enter the weekend? We have spring break next week and I’m totally ready for some fun family time! What do you normally do over spring break?

This week has flown by and I hope that you have enjoyed this 5 day challenge as much as I have. I know the ladies in our private Facebook Community have and what’s even more awesome is that they are using this as a way to get started in their fitness routine. Slow and steady wins the race, right?!

In today’s circuit I combined all of my personal favorite moves that we have done throughout the week. In this circuit we will be doing…
…20 seconds of jumping jacks
…12 reps of star sit ups
…20 seconds of high knees
…12 reps of squats
…20 seconds of jogging in place
…12 reps of tricep dips

Be sure to share how you have tweaked these workouts to suit your physical fitness level. I would love to know! Also if you missed the other circuits in this challenge, find them here:
Circuit 1: http://wp.me/p2Z44P-v1
Circuit 2: http://wp.me/p2Z44P-v5
Circuit 3: http://wp.me/p2Z44P-v7
Circuit 4: http://wp.me/p2Z44P-v9

Lastly, what kind of Challenge would you like to have for May? I’m starting to brainstorm and ideas are always welcome!

Have a great day guys and enjoy that weekend!!

Jennifer

workouts

Total Body Circuit 4

Happy Thursday Beautiful People!!  I hope that you are enjoying this 5 Day Total Body Circuit this week as much as I am.  What I absolutely love about these circuits is that you can totally tweak them to suit YOUR fitness level!  Increase/decrease speed, add resistance with weights or bands and even multiply the number of rounds that you do.  That’s the whole point of circuit training 🙂

Today’s circuit consists of…
…20 seconds of running in place
…12 Russian Twists
…20 seconds of running in place
…12 outer leg lifts/inner leg lifts
…20 seconds of running in place
…4 rounds of plank holds

I would LOVE to get you opinion on these circuits and how YOU are tweaking to suit you. This will allow me to create even better circuits next month!

If you have found this helpful and know of someone that could benefit please share this with them. Be an influencer

Find the other workouts in this 5 day circuit here:
Day 1: http://wp.me/p2Z44P-v1
Day 2: http://wp.me/p2Z44P-v5
Day 3: http://wp.me/p2Z44P-v7

workouts

Total Body Circuit 3

Happy Wednesday Everyone! The participants in my private Facebook Community are loving these short workouts that can be added into your already existing program. There are several participants that are using these workouts as a way just to become active which I LOVE! Nothing makes my heart happier than seeing people take control over their health and taking ACTION

For today our circuit will consist of…
…20 Cross Jacks
…12 Core Dips
…20 Cross Jacks
…12 Calf Raises
…20 Cross Jacks
…12 Push Ups

Do a complete round with no rest and if you have enough energy and stamina do a second and even third round with a 20 sec rest in between each round.

If you are just coming across this challenge be sure to check out the other circuits that we have covered in this 5 Day Challenge
Day 1: http://wp.me/p2Z44P-v1
Day 2: http://wp.me/p2Z44P-v5

I would love to hear how you are doing with these circuits and what you are doing to push yourself out of your comfort zone! Please leave me a message below.

Now…here is your circuit for today. Enjoy!

workouts

Total Body Circuit 2

Good Morning! It’s time for day 2 of our Total Body Circuit Challenge but first I would love to hear how day 1 went! How many rounds were you able to get in. Were you able to get all of the reps in? Did you do more reps? How did you feel afterwards? What I love about these workouts is that you can totally tailor it to fit YOUR fitness level and then CRUSH IT!

For today we are targeting different muscle groups. In Total Body Circuit 2 you will be doing…
…20 High Knees
…12 Star Crunches
…20 High Knees
…12 Front Lunges
…20 High Knees
…12 Tricep Dips

Be sure to come back tomorrow for Day 3 Circuit and if you found this helpful I would really appreciate your feedback! This will let me know to do this again in the future or not so please like, leave a comment and even share with a friend that you think would benefit! Have an awesome day today and don’t forget to make things happen!

Jennifer

Personal Journey, workouts

Total Body Circuit: Day 1

Happy Monday Rockstars!! I hope that you all had a fantastic weekend and are ready to crush this week with me. I thought that I would do something that I have never done with my blog community which is have a 5 Day Total Body Circuit Challenge. I do these short fun challenges on Facebook all of the time but for whatever reason have never done them here so that changes today!

Before we get to the circuit for today I did want to give you a quick overview as to what is going down this week. In honor of my clients and I starting our second Summer Prep Challenge today I decided to go back yet again to 21 Day Fix. It’s the program that always works for me in terms of shedding fat and leaning out. I often find myself going back to the strength training workouts of 21 Day Fix even when I’m doing a different program because they are just THAT good. Here is my schedule for this week…

As you can see I am also trying to increase my steps so I will be adding in at least 30 minutes of walking each day. Plus since I do work from home, it’s a great way to get out for a little Vitamin D. As far as my nutrition go’s for this week I planned from today until Wednesday. I was planning an entire weeks of meals however I was finding that our tastes were changing and what we were hungry for earlier in the week just wasn’t doing it for us when it came time to actually eat it. So we adjusted. On Wednesday I will plan for the remaining of the week based on what we have in the house including leftovers. Not only will it satisfy our tastebuds better but we’ll also save more money! Win, win..right?! Here is what’s on the menu for Monday through Wednesday…

Now..let’s get to the Total Body Circuit for today, shall we?! Each day this week (Monday through Friday) I will be sharing a short circuit that will include cardio, core work, lower body and upper body. I would suggest doing a complete circuit then if you have the energy and stamina for another round or two GO FOR IT! Here’s the break down for today.

You will do…
20 Reps of Jumping Jacks
12 Reps of Crunches
20 Reps of Jumping Jacks
12 Reps of Squats
20 Reps of Jumping Jacks
12 Reps of Push Ups

Be sure to come back tomorrow for Day 2 Circuit and if you found this helpful I would really appreciate your feedback! This will let me know to do this again in the future or not so please like, leave a comment and even share with a friend that you think would benefit! Have an awesome day today and don’t forget to make things happen!

Jennifer