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New Year Fitness Goals? Here's a Practical Workout Plan for You

New Year Fitness Goals?  Here's a Practical Workout Plan for You

With the start of the new year upon us it’s time to decide what we want to accomplish over the next 12 months.  

For a lot of people that includes wanting to look better in that little black dress (or wedding dress)... and a lot of you will probably get off to a great start, but find that it’s all too easy to slip into old habits that don’t produce the results that you’re looking for.  Then before you know it, the motivation of the New Year is going, and so are the short lived results that you may have seen.  

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Photo credit:  Joe Bauer, WeddingWOD.com

Why does this happen and how can we stick to a fitness plan that works…? 

Well, I’ve been working with people just like you for over 12 years.  I work with brides who want to lose a few pounds to make that wedding dress look absolutely amazing.  And the average person that wants to lose weight and feel better.  

The problem is that it’s easy to fail.

Many times people will find a plan in a magazine that will work great at first, but when they get really sore, or busy at work, the plan goes to the wayside.  

The truth is that the first part of the plan should be really easy to accomplish, and you should be rewarding yourself often.

It’s really all about creating the habit of working out, and being overall healthy.  Once you have the habit the results will come before you know it.

Here’s a good sample plan to get you started, and we’ll conclude with the all important habit creator:

We are going to make this super easy.  All exercises will be done for 2 warm up sets, and 3 working sets of 10 reps.  Each working set should be heavy enough that it burns pretty good by the end of each set.  Also, make sure to rest for 1 minute between each set. 

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Photo credit:  Joe Bauer, WeddingWOD.com

Monday - Resistance training day

- Barbell squats

- Dumbbell lunges

- Barbell deadlifts

Tuesday - Easy cardio

- 30 mins of your favorite cardio method.

*If you have a heart rate monitor wear it, and keep your heart rate between 130 and 150 beats per minute. 

Wednesday - Go for a walk

Thursday - Resistance training day

- Pull-ups, or assisted pull-up machine

- Cable rows

- Dumbbell biceps curls

Friday - Easy cardio

- 30 mins of your favorite cardio method.

Saturday - Resistance training day

- Dumbbell bench press

- Dumbbell overhead shoulder press

- Dumbbell skull crushers/tricep extensions

Sunday - Go for a walk

So, that looks easy, right?  It should be really easy.  As I said earlier… the biggest hurdle is creating your habit, and sticking with it.  Here’s how we are going to do that...

Let’s start with your calendar.

I want you to use a digital calendar even if it’s not part of your normal routine.  This is because the digital calendars can be set up to give you easy reminders, and alerts.  I use a simple Google calendar, which is totally free with an email address.  But any calendar will work.

The first step is scheduling your workouts.  Just pop them into your calendar.  

If you go to work, put your work schedule in there too, and put your workout before, or after work.  Then make sure to be realistic with the time it will take.  I don’t want you to feel rushed.  Give yourself at least an hour for your workouts.  They probably won’t take anywhere close to that amount of time, but put it in the calendar for that long anyway.  Then add a reminder to each workout event to remind you 30 minutes before the workout.

That was easy, right?

The next step is to tell 3 people about your goal to start working out, or losing weight, or whatever your specific goal is...  

Just make sure to tell people that you think will be supportive.  I always like to tell my mom all of my goals because I know she’ll be supportive.  :-)

Here’s an example in my life… my girlfriend and I have recently set a goal of spending a year on the road in an RV to visit all of the National Parks.  We both have the luxury of working from home, so that makes it easier, but we know the commitment to actually do it will be the hard part.  So, we’ve been telling all of our family members about it.  We’ve been telling them about how we are going to afford the RV, how we are going to get wifi to be able to work, and how we are going to do all of our workouts on the road (we are both competitive CrossFitters).

It’s a HUGE goal, but we’ve already told over 20 people about how we are going to do it, and shown them our whole plan.  

It’s scary, but now we have 20 people that are expecting us to make it happen, and that makes us that much more motivated to make it happen.

So, grab the phone and call 3 people that will support your plan.  Tell them all about this plan that I’ve given you above.  It’s super easy, and will start getting you weight loss results.  Maybe they will want to do the workout plan with you...

What’s next…

I would recommend doing this routine for one month before looking to step it up a bit.  Not a lot, but you have to push your body to continue to get results.

When that month is up I recommend that you head over to our website at WeddingWOD.com and take a look at our Burn & Tone workout program.  It will be everything you need to step up to the next level.

You can also send me any questions that you might have.

Joe Bauer CSCS

This email address is being protected from spambots. You need JavaScript enabled to view it.

www.WeddingWOD.com 

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How to Lose 15 Pounds Before Your Wedding

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Would you like to lose 15 pounds before your wedding?  

If you answered, “yes,” you’re not alone.  In a recent survey both men and women were asked about their highest priority before tying the knot.  

Their answer… losing weight.  

Losing weight before their wedding was more important than finding the perfect dress, the cake, and even booking an amazing venue.

If you think about it, this actually makes a lot of sense.  People look their best when they’re lean and toned, but sometimes life can get in the way.  When this happens losing 15 or 20 pounds can be necessary to getting back to that craveable look that we all want.

Losing weight before your wedding simply requires that you follow a few easy steps, but the commitment can be a serious undertaking that shouldn’t be taken lightly.  Before starting any new weight loss diet, please consult your doctor.

Your Diet

It’s easy to follow any of the hundreds of diets that are thrown in your face all the time, but it’s very important that you choose a diet that you can really stick to.

If you think of this diet as something that you’ll do long term, it will help your chances of success through your wedding.  And we’d all love to see you continue your new healthy diet long after your wedding and into your new life ahead.

Dieting can have many pitfalls, so be sure to plan out your diet in advance.  Find recipes, and cook your meals at home.  That way you can easily pack foods with you throughout the day.  This will keep you from slipping into the diet trap that includes getting hungry and eating out.  

If you find that you do end up eating out and having foods that aren’t on your diet, look back and analyze the series of event that lead to that action.  That way you can quickly bounce back to your diet plan and be back on track to losing 15 pounds before your wedding.

Here are a couple of great recipes that you can make today…

Beef and sweet potato

1-2 pounds of grass fed ground beef

½ yellow onion

2 yellow or orange sweet potatoes

1 stick grass fed butter

Turn stove top to ¾ temp. Chop up onion and add to frying pan.  Add ground beef to onions.  Cook until beef is ready.  Microwave sweet potatoes until nice and soft.  Plate sweet potatoes, and cut lengthwise.  Add about 1/8th cube of butter to each sweet potato (while hot).  Add ground beef and onions on top of sweet potato.  Add organic, low sugar ketchup if desired.  This make 2-4 meals depending on your calorie needs.

Amazing Scrambled Egg Salad

2-4 free range chicken eggs

Organic spinach

Organic coconut oil

Organic string cheese

Turn stove top to ¾ temp.  Add 1 tablespoon of coconut oil to a frying pan.  Add 2-4 cups spinach to frying pan.  Add eggs to frying pan.  Add 1 stick of string cheese to frying pan.  With a plastic spatula chop string cheese into ½ inch chunks.  You can also chop up the spinach in the pan.  Then scramble the eggs until cooked.  Serve warm or cold.  

You can find more great recipes at:

http://everydaypaleo.com

http://marksdailyapple.com

http://paleomg.com

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Exercise

Your diet is only half of the equation.  Exercising will supercharge your weight loss efforts.  But like dieting it’s important that you keep yourself on track.  

To keep yourself on track and motivated it can be helpful to make appointments with yourself in advance.  Or find a reliable workout buddy that can keep you accountable.  A lot of times you can find this person in your wedding party.  If one of your bridesmaids has a good workout routine, ask if you can tag along.  

Also keep in mind that your exercise routine will be easier to stick to if you enjoy the activity.  Try many different things.  There are so many different types of exercise routines, and there’s a good chance that you can find one that’s right for you.  

At WeddingWOD.com, we’ve found that using your body weight as resistance in your weight loss workouts can be one of the most effective for reaching your goals.  Here are a couple of workouts that you can do over the next few days.

Warm up

3 rounds of:

20 arm circles forward

20 arm circles backward

15 air squats

10 push-ups on toes or knees

30 second plank on toes

Workout #1

Set a stopwatch for 10 minutes, and during that time complete the below routine as many times in that 10 minutes as you can.

20 air squats

-go as deep as your flexibility allow, and stand up tall at the top.

15 push-ups on toes or knees

-these are full range of motion.  Chest to floor to elbows locked out.

10 sit-ups

-lying flat on the ground with bent knees to sitting all the way up and touching your shoes.

Workout #2

*use the same warm up

4 round as fast as you can with good form of:

Run 400 meters

20 walking lunges

1 minute plank on elbows and toes

Your wedding will be the most memorable day of your life. Showing your spouse that you care about your health and are going to be around for a long time is the greatest way to show them you love them.  Wedding diets aren’t easy, but they’re incredibly rewarding when you stick to them!

If you’d like a workout routine for your wedding, visit www.WeddingWOD.com

 

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