Love Yourself Fitness & Training Program – Week 4

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Dear clients, family and friends,

In today’s post we focus on a workout that you can do when you don’t have a ton of time.  Which if you are anything like me, that is often!  But just remember this – a lack of time is NEVER an excuse.  You just gotta prioritize your time and get it done!

ps.  Please excuse the amateur video clip.  Brianna is filming, Jackson is in the background playing with his toys and Oso is barking.  Just another day in the McMillan household! LOL!  But you will get the idea!

Cardiovascular conditioning: Today’s cardio workout is fabulous when you’re on a time crunch.  Do a 20 minute cardio workout – walking, jogging, cycling, swimming, hiking etc.  Do 1 minute easy and 1 minute hard and do that for 20 minutes for an awesome cardio effort.

Beginner: 3x/week; Intermediate: 4x/week; Advanced: 5x/week

Muscle Conditioning: Today’s muscle conditioning workout again is great when you’re tight for time.

  • Chin-ups – I picked up the chin-up bar at Targets a few years ago for my daughter and they are so effective for a great upper body workout – for you and the kids!  You will get back, arms and core.  Do a set of chin-ups (or jumping chin-ups).  Try for 8-20 reps.
  • Walking Lunges – Do a set of 20 each leg or 40 total
  • Push-ups.  Try for 8-20 reps on your knees or toes
  • Plank – Hold for 1 minute, even if you have to take breaks to get there.

That’s it for a full body muscle conditioning workout! Beginners complete one set, intermediate complete two sets and advanced complete three sets.

If you cannot view the video clip above, cut and paste the following link into your browser.

Nutrition – This week try to avoid eating 3 hours before bed. When I want to shed fat fast, this is the one tip that I adhere to and notice that it brings forth the quickest results. Usually late night eating is calories that are not needed and will often result in fat storage so avoid this and watch the fat melt away.

Other Helpful tips: Make a fitness wish-list.  Write down all the things that you’d like to do this summer that would make it incredibly memorable.  Would you like to learn how to kayak, row or rock-climb?  Would you like to hike the Grand Canyon or West Coast trail or cycle the Oregon coast?  Would you like to complete a half-marathon or triathlon?  Maybe you’d like to cycle through Tuscany Italy with us!  Make your list and then decide on the three things you will commit to achieving this summer.  Keep your list somewhere highly visible to remind you of your commitment. Click on the following link to see which awesome events we are hosting.  Maybe you can join me! I would love to help you cross some of those adventures off your bucket list.

Have a wonderful week!

Yours in health and fitness,

Sherri McMillan

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