Cardio & Ab Circuit
Cardio (treadmill):
-3min walking (warm up)
-25min HIIT
1min inclined walking (incline 12+, speed 3.0-4.0)
1min sprint (0 incline, speed 8.0+)
1min walking (0 incline, 3.0-4.0)
….repeat
-3min walking (cool down)
Ab Circuit:
-choose 3 nonweighted ab movements of your choice (ie: sit ups, mountain climbers, crunches, leg lifts). Place yourself near a clock or use a watch/timer if you have one. Preform each of the three movements consecutively for 30 seconds each, then finish with a 1 minute plank. Rest 30-60sec and repeat 3x.
-50min yoga class
TIP OF THE DAY: Breakfast before a morning workout. Lately, I’ve been working out later in the day for reasons that work best for my current schedule/goals. I can make a video blog on fasted vs. nonfasted training: the pros & cons if you all would like; I receive many questions about it! Today, I worked out at 8am and took a yoga class at 9am – my body would be SO CATABOLIC (muscle breakdown) had I not eaten a meal prior. The reason to “fear” catabolism is that your body turns to your muscles, breaking them down, as a source of energy in your workout after it has run out of other energy stores (ie: from the food you eat); without a breakfast, there is a greater chance of catabolism. Who cares? Well, muscle increases your resting metabolic rate or the amount of calories you are burning without doing anything; having muscle and preventing it from being burned off is arguable just as beneficial as working out to burn calories.
the maxi dress. I love a good maxi because it’s so effortless. However, I
can’t help but notice how much they “hide” problem areas. The smallest
circumference around your body is right below the bust – the only place
where a maxi dress typically fits snugly – and the rest of the dress
wraps like a towel. Bye bye pouchie tummy and/or wide hips & thighs
(except for my glutes post leg workout day). Unfortunately, Walmart’s
sizes run large or I would have taken this home with my groceries.
gift cards galore for a girl who doesn’t drink coffee. There ARE
healthy caffeinated drink options at places, such as Starbucks! I get an
iced (or hot) zen green tea with no sweetener/flavoring. Jazz it up
yourself with flavored or unflavored stevia; my personal favorite is
stevia, lemon, and slices of fresh fruit added in.
Hi Lauren! I'm a huge fan of your inspirational blog! I hear a quick question about counting macros! When counting your carbs, do you count total carbs or net carbs? Thank you and keep doing what you're doing!!!
I count total; personally, it becomes "unhealthy" for me to constantly be doing math in my head about what I'm eating. I try to do as little counting as possible!
Hey. What would you suggest for a preworkout snack for morning workouts? I always eat something because I work out at 6 am but am up at 5 am. Any suggestions?
Egg whites & a quick carb, such as a piece of fruit are my go-tos!
I'm currently doing cardio and weight training to hopefully get some weight off. Do you suggest eating prior to workouts even for those who need to lose weight and not just working out to maintain their weight? I eat 5x a day, but just not before working out.
Are you referring to early AM workouts? I suggest eating before, especially for those who have trouble gaining muscle – otherwise you're sort of working against what you're working towards. When it comes to lifting, I always eat before; cardio, you can get away with it a little more if it's a shorter session & you eat immediately after!