Personal Training
The "Non Workout" Workout + Two Recipes!
Sometimes life gets in the way of our ‘workout schedule’ right? I used to be so rigid when it came to my routine. I had my rest day on Sunday and ONLY on Sunday. I spoke about it here when I looked back at some things I learned from 2011.
It is SO important to be adaptable to change. Say you have a workout schedule that looks like so:
Monday: Workout A
Tuesday: Workout B
Wednesday: HIIT
Thursday: Workout C
Friday: Rest
Saturday: Workout D
Sunday: Rest
Now this above looks like a pretty darn good workout schedule to me…that is if all things fall into place. Some weeks won’t be perfect, you will end up ‘being thrown off’ and maybe feel anxious, guilty or any other emotions that come with ‘missing a day’ I am 100% in favor of following a specific workout program. I think this is the only way to see true progressions in strength as well as a great way to track your own progress. With this said, things happen and sometimes your plan can’t be followed to a “T” whether work gets in the way, travel, family, friends, LIFE…whatever it is….
What you need to do is one thing and one thing only…RELAX. Its a day. It took me years to be okay with not following an exact schedule. I get that it can be somewhat of a mental thing to skip a day of exercise or even 2 straight in a row. You need ot relax. Your body will not change at all. If I get one more email saying ‘Naomi…I haven’t worked out in 3 days is that bad?” First of all I don’t even understand what the term ‘is that bad’ means…second of all..umm NO, you’re crazy (thats really what I want to say) but of course I don’t because I do understand that it can be a mental struggle at first to understand that nothing will happen if you get thrown off of your exercise schedule. So what? Pick it up the next day or the day after.
Where am I going with this? Well I wanted to give you some workouts to do if you are traveling or don’t have access to your entire gym. Even if you do have access to your gym, these quick and efficient workouts are kick butt and will be sure to get you moving, pumping iron and breathing heavy. They may not be your ‘typical’ “Workout A” or “Workout B” but they are such a great alternative when you want something new or can’t do your specific workout routine.
As always make sure you foam roll and are properly warmed up before this or any exercise routine!
The “NON WORKOUT” Workout
|
Time
|
Speed
|
Incline
|
|
1-3
|
6.0
|
2.0%
|
|
3-4
|
9.0
|
2.0%
|
|
4-5
|
3.0
|
2.0%
|
|
5-6
|
9.0
|
5.0%
|
|
6-7
|
3.0
|
5.0%
|
|
7-8
|
7.0
|
10.0%
|
|
8-9
|
2.0
|
10.0%
|
|
9-10
|
6.8
|
12.0%
|
**Get off the treadmill and repeat this 2x through:
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Exercise
|
Reps
|
|
Jump squats
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10
|
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Burpees
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10
|
|
Push ups
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10
|
|
Plank elbow reaches
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10 (each side
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**Grab a couple of sets of dumbbells and perform the following as one GIANT set. (Repeat exercises back to back with little to no rest and rest for 2 full minutes at the end)
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Exercise
|
Weight
|
Reps
|
|
DB squat and press
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10-20lb
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12
|
|
DB Alternating plank back row
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10-15lb
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10 (each side)
|
|
DB Russian twist
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5-10lb DB
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15 (each side)
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|
Alt. reverse lunge holding DB
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10-20lb
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12 (each side)
|
|
DB step up
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10-20lb
|
12 (each side)
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Repeat this entire sequence 3x through.
BARBELL TABATA FINISHER (20 sec work/10 sec rest)
**Depending on your fitness level, you should choose your barbell weight accordingly. For the majority of you, after the previous exercises, the olympic bar should be more than enough (it is 45lbs) but if you are advanced and want a good challenge…load up the olympic bar with a weight you feel comforatable.
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Exercise
|
|
Back Row
|
|
Back squat
|
|
Standing shoulder press
|
|
Straight leg deadlift
|
|
Back Row
|
|
Back squat
|
|
Standing shoulder press
|
|
Straight leg deadlift
|
ENJOY THIS WORKOUT!!!
—–
This post wouldn’t be complete without sharing some of my favorite recipes lately! First up we have Coffee Marinated Steak. Yes I said it. Two of my favorite things have come together and I could not be more thrilled. I came across this recipe from here while browsing one day and I couldn’t get my mind off of it (that seems to happen to me a lot!) I Always am looking for a new steak marinade and this one seemed easy, delicious and super simple!
Mix the dry ingredients that will be the ‘rub’
Marinate the steak in the wet ingredients (I let them sit for about 2 hours)
Right before they hit the grill, you simply coat the steak in the dry rub
I ate the grilled steak along side some cooked kale (coconut oil, salt and pepper)
COFFEE MARINATED STEAK Adapted from THIS recipe
**This is the recipe for 1lb of steak
For the marinade:
- 1.5 cups cold brewed coffee
- 1 T white wine vinegar
- 1 T coconut aminos (I used soy sauce)
- 1 tsp chili powder
- 1 tsp salt
For the Dry Rub
- 2 T ground coffee
- 1/2 tsp cinnamon
- 1/2 tsp cumin
- 1/2 tsp smoked paprika
- salt and pepper to taste
Directions
- Combine the dry rub ingredients, mix and set aside
- Place the steak in a tupperware or plastic bag and let it soak in the marinade for 1 hour-overnight
- When it is ready to be cooked…place rub seasonings on a plate and coat both sides evenly.
- Throw on the grill and enjoy!
Smoked Salmon and Eggs
This really isn’t so much as a recipe as it is one of the most delicious, easy and inexpensive meals I have been having at least once a day
Take 3 eggs, beat them up. Throw them on a skillet (preferably that has been covered in coconut oil) Top with spinach and smoked salmon. SO GOOD!
Fats=fuel=happy
What fuel has been making you happy?
