RUNNING LEGGINGS: c/o Prism Sport (sold out, much more terrific options here) | VEST: c/o Prism sport | SPORTS BRA: c/o Prism sport | SNEAKERS: Nike (similar here and here)
Since our wedding in mid-August, I’ve majorly fallen off the workout wagon. Well, I like to think of it less as falling off the workout wagon and much more as jumping on the indian delivery/french fries/ranch dressing goes on everything wagon. This wagon is delicious, but this wagon is my downfall.
Frighteningly, the holidays are fast approaching which means much more of the same poor eating practices and limited time to exercise (work holiday parties, friend holiday parties, lots o’ family stuff…), so I feel like intervention time is NOW. Because really, if I don’t turn this ship around shortly, I might as well just go bathe in a tub of high-fructose corn syrup until January 4th.
Since I personally need a kick in the pants and because soooo numerous of you have been requesting a workout post for… forever… I figured I’d finally oblige (sorry it took so long) and give you my top tips on what I do to work out, how to fit a workout into your workweek, and how to actually stick to it.
TIP #1: SET A SCHEDULE
At the beginning of the week set a workout schedule. I’m not talking about saying to yourself, “Ok, I’m going to workout three times this week on Monday, Wednesday and Friday after work.” I’m talking about pulling up your iphone calendar (or whatever you rely on) and actually inputting a 60 minute time slot into those three days at particular times. Throughout the week as things come up, this will allow you to schedule and plan around your workouts. If I have a workout on my calendar and my girlfriends text me to get drinks I’m able to say, sure, I’m totally free after 7:30! And stick to that 6:00pm run.
If I just say loosely “I’m going to exercise after work tonight” it’s so much easier to get distracted by all of the other things in my life—work, social events, TV shows that I’m binge watching, google image searches of the royal babies—important things that come up throughout the day and cause me to completely forget that I had a workout in mind. Honestly, simply forgetting to workout is typically my most significant problem. I get caught up in life and work and all of a sudden it’s midnight, I’m going to bed, and I realize I completely forgot I had planned on working out. If I had scheduled a workout and it was on my calendar (with a pointer set), I probably would have allocated my time differently during the day to stick to a much more efficient schedule.
How numerous of you just google image searched the royal babies? ; ដេលនិយ័តករ)
If you’re a morning workout person, you especially have to do this—get it on the calendar and commit. If you allow yourself to decide when you’re going to bed at 11:30pm (or when your alarm clock goes off at 6:30am) the possibility that you’ll make an excuse and sleep in is so much higher. The excuses I’m able to weave in a semi-comatose state when my alarm sounds at 6:00am and I’m expected to decide whether or not to workout that morning are nothing short of extraordinary. If you have it on your calendar and you’ve already chose (and better yet, prepaid for a workout class maybe?), you’ll be able to plan ahead so you can get to sleep earlier the night before your workouts and in the morning, there’s nothing left up in the air… except for a few expletives when you’re heaving yourself out of bed.
TIP #2: FIT IN SHORT workouts & mix IT UP
Ideally, we’d all have time to workout for 90 minutes a day, five days a week. However, let’s face it. Ain’t. Nobody. បានទទួល។ Time. If you know you have a super busy week where you just can’t make your favorite 90 minute yoga classes, don’t forget that it isn’t all or nothing. There are easy 10-20 minute workouts that you can do anywhere. If you can’t schedule those full-blown sweat sessions, still schedule 20 minutes at home where you do a easy circuit of sit-ups, lunges and push-ups, for example.
In general, mixing up your workout routine is not only better for your body, but also better for your state of mind. Personally, I can be a creature of practice and will in some cases end up doing the same workout class for weeks in a row. However, after a few weeks I’ll burn out and all of a sudden feel bored of the routine, and eager to make excuses. To avoid this, find a group of workouts that you enjoy, rotate them throughout the week, and don’t be scared to periodically throw in a new workout class into your schedule.
Here are the 5 primary workout types that I do:
I’ve been a runner because I was young, and whether it’s on the treadmill or the streets of San Francisco, this is my cardio of choice.
There are a couple parks and some buildings in my neighborhood that have super long outdoor stairs. I’m a big fan of a couple sets of stairs at the beginning orចុងបញ្ចប់នៃការរត់របស់ខ្ញុំ។
ខ្ញុំស្រឡាញ់លោកពីឡាតហើយជាពិសេសស្រឡាញ់លោកពីឡាត – យូហ្គា។
ខ្ញុំចូលចិត្តថ្នាក់ Barre វិធីសាស្រ្តវិធីសាស្រ្ត។
ខ្ញុំចូលចិត្ត bootcamp របស់ Barry ។
ខ្ញុំរក្សាទំងន់ 5, 10 និង 15 ផោននៅក្នុងផ្ទះរបស់ខ្ញុំដូច្នេះនៅថ្ងៃដែលខ្ញុំមិនមានពេលវេលាដើម្បីទៅហាត់ប្រាណខ្ញុំអាចធ្វើសួត, អង្គុយ, និងការបណ្តុះបណ្តាលទំងន់ងាយស្រួលនៅផ្ទះ យូហ្គាម៉ាត់។
ខ្ញុំចូលចិត្តការហាត់ប្រាណដៃដែលអ្នកទទួលបានពីការនាំឈីសប៊ឺហ្គឺរពីតុទៅមាត់របស់អ្នក។
ខ្ញុំដឹងខ្ញុំដឹងថាមិនមានការវិលលើបញ្ជីនោះទេ។ វាពិតជាអាចទៅរួចដែលខ្ញុំជាក្មេងស្រីតែម្នាក់គត់នៅលើភពផែនដីដែលមើលងាយថ្នាក់វិល។ ខ្ញុំមិនអាចពិភាក្សាវាបានទេ។ ខ្ញុំបានព្យាយាមជាច្រើនដងហើយតែងតែមើលងាយរឿងទាំងមូល។ ទៅតួលេខ។
ព័ត៌មានជំនួយទី 3: ឧបករណ៍ត្រៀមលក្ខណៈ
ខ្ញុំបានចំណាយពេលភាគច្រើនក្នុងរយៈពេល 18 ឆ្នាំដំបូងនៃជីវិតរបស់ខ្ញុំទាំងក្នុងព្រឹត្តិការណ៍កីឡាឬផ្លូវទៅព្រឹត្តិការណ៍កីឡាបន្ទាប់របស់ខ្ញុំ។ រវាងនោះហើយធំឡើងជាមួយក្មេងប្រុសខ្ញុំមិនដែលធំលើអ្វីដែលខ្ញុំធ្លាប់ហៅថាឧបករណ៍ហាត់ប្រាណដែលអាចធ្វើការបានទេ។ ជាការពិតខ្ញុំធ្លាប់រមៀលភ្នែករបស់ខ្ញុំបន្តិចនៅក្មេងស្រីដែលបង្ហាញដល់កន្លែងហាត់ប្រាណក្នុងភាពធន់នឹងពន្លឺព្រះអាទិត្យដែលមានភាពរអាក់រអួលដល់ម្រាមជើង។ ខ្ញុំតែងតែមានក្មេងស្រីដែលបានបោះចោលខោខ្លីខោអាវចាស់មួយគូដែលមានអាវយឺតពីការប្រកួតថ្នាក់ទី 11 ហើយបានបើកទ្វារ។ ទោះជាយ៉ាងណាក៏ដោយបន្ទាប់ពីទទួលបានភាពលេចធ្លោមួយចំនួននៅក្រោមគ្រឿងសឹកដែលកំពុងរត់អាវយឺតសម្រាប់បុណ្យណូអែលកាលពីប៉ុន្មានឆ្នាំមុនខ្ញុំមានការភ្ញាក់ផ្អើលចំពោះភាពខុសគ្នាដ៏ធំធេងដែលពួកគេបានធ្វើនៅក្នុងការហាត់ប្រាណរបស់ខ្ញុំហើយបានចាប់ផ្តើមកាត់វាភ្លាមៗនៅក្នុងរអាក់រអួល។ សម្រាប់ខ្ញុំក្រណាត់ស្រាលស្រាលស្រាលដែលមានទំងន់ស្រាលដែលធ្វើឱ្យបែកញើសនៅជាប់នឹងរបស់របរដែលមានតម្លៃខ្ពស់បំផុតនៅក្នុងទូរបស់ខ្ញុំ។ ខាងក្រោមនេះគឺជាឧបករណ៍ហាត់ប្រាណដែលខ្ញុំចូលចិត្តបំផុត:
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