Hiyo! Quickie post for you tonight (workout below!) on what is a cold, rainy Wednesday here in PA. Seeing as it basically already feels like winter and we’re only a mere week into November, I know I’m in for it. Hibernation-mode starting now. See you in April. Byyyyyye. #kiddingbutnot
Anyways, I wanted to take the opportunity tonight to give you a lil’ sneak peak into *some* of what goes down in the coaching club. This week, I thought I’d highlight this month’s workouts, which are all short and sweet, er I mean sweaty! Because I know that this month marks the beginning of what is a crazy time of year for a lot of people, myself included, and I certainly don’t want for eating and exercise to become an additional stress through it all. Instead, we’re aiming for the minimum effective dose to still feel, and yes, look good while embracing a moderation mindset around food and training. We’ll pick back up again with more athletic-type workouts come January 1, but these next two months our primary focus is to maintain and stay sane, not gain or go insane with lofty physique goals at one of the most difficult times of the year for ‘that.’
We practice Metabolic Effect’s rest-based training principles (push hard, then rest until you can push hard again) and aim for the Bs and Hs (Breathless, Burning, Heat and Heavy) in all of our workouts, keeping it simple, but highly effective always. Our short, but totally kicka** workouts can be done anywhere and require only a set of dumbbells (mat and bench, or chair, optional, but recommended).
This month, our M/W/F workouts are heavier and slower; Tu/Th lighter (even bodyweight!) and faster (e.g. HIIT cardio, then a quickie AMRAP or something similar i.e. X rounds, for time); and round it out with a lil’ conditioning a la #SprintSaturday, which need not necessarily mean running #doyou.
Some of the gals stick to the workout calendar to a T, others pick and choose and some aren’t doing the workouts at all. Instead, this subset of the group has chosen to shift their focus (i.e. time and energy), which is finite, onto tightening their nutrition, managing their stress productively, prioritizing quality and enough sleep and/or starting a biz?! The workouts aren’t going anywhere, and will be there waiting for them when they’re ready, whenever that time comes. It’s all good. Because in fitness and in life, there’s no right or wrong way, only your way. And if it works for you, it works. Remember, the ‘perfect’ plan that you cannot do is not the perfect plan for you.
And, in case you were wondering, I’m doing the *exact same* workouts as the gals this month and we’re helping keep each other accountable! Why *let* the next two months set us back when we can stay on track, even get ahead if we choose? #newyearsameyou I know it might still seem a ways off, but it’ll be here before we know it
And, as promised, today’s WOD pulled directly from the group:
- Choose ONE of the following:
- 5 x 45-sec sprint AFAP
- 5 minutes jump rope: 30s ON/30s OFF
- Tabata:burpees: 20s work, 10s rest and repeat x 8 rounds (total: 4 mins)
- Then, 15-minute upchain*:
*1st round = 1 rep of each exercise, then 2nd round = 2 reps of each, then 3rd round = 3 reps of each as high as you can get before time is up
Weight Reps Pull-up (bent over row ok) Heavy 1, 2, 3… Push-ups n/a 1, 2, 3… Situps n/a 1, 2, 3… Squats n/a 1, 2, 3…
If you try it, snap a pic and tag me on Instagram (@emilynminer) or post to my Facebook page with your sweaty selfie, post-workout eats, mindset insights or anything else. Where do you go for fitness/workout inspiration? Let me know here!