Week of 1/30 Workouts

Already through the first month of 2017! I hope everyone’s fitness and nutrition aspirations are still going strong!

If you find that life is getting hectic, try these quick and easy breakfast options to keep you going!

If you find you are struggling with stress management, try one of these meditations (5 minutes or less!) to help you find your center in the midst of a chaotic day!

This week, we will do some speedy spinning interval pyramids on Monday and some endurance work at our informal Wednesday bootcamp!

Monday
10 minute warmup
2 rounds of:
30 second sprint/30 seconds easy, 1 minute sprint/1 minute easy/1:30 sprint/1:30 easy/2:00 sprint/2:00 easy/1:30 sprint/1:30 easy/1:00 sprint/1:00 easy/30 second sprint (5 minutes steady riding between)
5 minute cooldown

Wednesday
5-10 minute warmup on cardio machine

warmup sequence: 10 inchworms, 10 lunges each leg/10 downward dog with leg to knee/leg to pigeon sequence, 10 squats

10 minutes on treadmill or bike hard
50 kettlebell swings
50 pushups
50 sit ups
10 minutes on treadmill or bike hard

stretch

Nutrition Tips and Workouts for the Week 1/22-1/27

Check out my latest Mass Appeal episode for some tips and tricks to stay on track with diet and exercise as we approach a busy semester!

Mass Appeal Episode

We will also ease in to some workouts this week at Holyoke Community College with a long interval spin session on Monday at 12 and an unofficial Bootcamp workout on Wednesday at 12:30!

Spin on Monday
10 minute warmup
Drills, skills and mobility
4 by 8 minutes at tempo effort with a variety of hills and spin ups/2 minutes pedal light
5 minute cooldown
stretch it out!

Bootcamp Wednesday
5-10 minute warmup on machine
10 air squats
10 press
10 inch worms with pushups
10 low rows

20 minutes of
6 lunges
8 burpees
10 situps

Max effort in 1 minute of
1. pull ups
2. push ups
3. thrusters

Happy New Year!

Happy 2017! As we head in to a new year, we often have high hopes for health and fitness that tend to fizzle out by the end of January. Rather than over-committing to highly demanding routines and rigid diet protocols, let’s ease in to some new habits. I will be doing a series on the Mass Appeal show over the next eight weeks to help the general public improve their eating habits, and Jessica Brothers of The Fit Club will be leading some fitness routines that you can do in the comfort of your own home! Follow along every Friday by watching Channel 22 at 11am, or viewing the weekly posts here on this blog!

Here is week 1!
Join us in our New Year, New Purpose health & fitness journey!

Here is my starter meal plan for Men and Women that Seth and Lauren will be following as they embark on their “New Year, New Purpose”!

Sedentary and Lightly Active Women
breakfast and lunch: 1 palm of protein, fist of veggies, 1-2 cupped handful carbs, thumb size of fat
snack: fist of fruit or veggies, thumb of fat, 1 palm protein
dinner: 1 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat

Men and Active Women
breakfast and lunch: 2 palm of protein, fist of veggies, 1-2 cupped handful carbs, 1-2 thumb size of fat
snack: fist of fruit or veggies, 2 thumb of fat, 1 palm protein
dinner: 2 palm of protein, 2 fist of veggies, 2 thumbs of fat
1 small treat (roughly 100-200 Calories)

Note: If you prefer to measure using measuring cups, feel free to use this chart for conversions!
portion_control_chartfull1

Sample Meal Plan for a Woman

Breakfast
shake with 1 scoop protein powder, cup spinach, banana, tbsp. peanut butter, 1 cup water

2 eggs plus turkey sausage sauteed in tbsp oil with small mashed or shredded sweet potato and 1 cup mixed veggies
(Seth add extra sausage and optional 1/2 sweet potato)

Lunch
3 ounces pulled pork with 1/2 cup brown rice, 1 cup steamed broccoli, 2 tbsp. nuts
(Seth add 2 ounces chicken and 1/4-1/2 cup rice)

Snack
8 ounces Greek yogurt with 1 cup strawberries, 2 tbsp. nuts or seeds
(Seth choose 8 ounce yogurt, Lauren choose 6)

Dinner
stir fry with 3 ounces chicken , 1 cup cauliflower “rice”, 1 cup mixed veggies sauteed in 2 tbsp. coconut oil
(Seth add extra 2 ounces chicken)

Note: add in a piece of fruit or extra handful of carbs at dinner if you exercised in the afternoon

Treat
Extra snack if feeling hungry/craving real food
or 1 ounce high quality dark chocolate
or glass of wine