Summer is winding down, and that means it’s time for back to school! With the change of season also comes change in routine; you might find yourself with less free time due to busy schedules. Cooling temperatures can also make it hard to convince yourself to get out of the house to work out. Don’t worry! Sticking to your fitness goals in the fall is easier than you think. We’ve compiled a list of helpful tricks to stay on track during this back to school season!
Snack around the clock – While it might sound counterintuitive, eating small snacks throughout the day is actually better for your body. It keeps your metabolism running and it helps you avoid overeating. Mini-meals are also much more convenient on those days when you can’t even find time to sit down and breathe, let alone eat a full meal!
Work out efficiently – Less free time in your day unfortunately means less time to work out. However, a lack of time doesn’t equal a lack of effectiveness when it comes to your workout! Choose activities like Tabata training or HIIT that allow you to get your heart rate up in a short amount of time.
Menu planning – Plan out your menu for the entire week, and decide on which days you want to cook meals. Choosing 2-3 meals for the week and spacing them out every few days will make it easy for you to serve healthy meals every night!
Become a morning person – Learn to love the mornings (if you don’t already)! Getting up even 30 minutes earlier allows you to get a quick workout in before the craziness of your day sets in.
Turn TV time into exercise time – If you find that your need for relaxation at the end of a long day is fighting with your desire to work out, combine them! Create a TV show workout that consists of doing exercises every time a certain event happens in the show. Not hooked on one show at the moment? Use commercial breaks to fit in small intervals of strength training!
Whatever your schedule is this fall just remember: you can do it!!
A new playlist can motivate you to bring your workout to the next level. Try out these songs to keep your workout fresh and increase your momentum!
- “Cheap Thrills” -Sia
- “Don’t” -Ed Shearan
- “Blame” -Calvin Harris feat. John Newman
- “Do it Again” -Royksopp & Robyn
- “Pompeii” -Chandelier
- “Baby Don’t Lie” -Gwen Stefani
- “Breathe, Stretch, Shake” -Mase feat. P. Diddy
- “Ayo” -Lolawolf
- “Lose Yourself” -Eminem
- “Never” -Moving Pictures
- “Can’t Stop the Feeling” -Justin Timberlake
- “Break Free” -Arianna Grande feat. Zedd
- “On My Mind” -Ellie Goulding
- “One Dance” -Drake
- “Runaway (U & I)” -Galantis
- “This is What You Came For” -Calvin Harris feat. Rihanna
- “Me Too” -Meghan Trainor
- “Like I Would” -Zayn
- “Don’t Let Me Down” -The Chainsmokers
- “Downtown” -Macklemore
Tank top season is in full swing, which is a great motivator to focus on strengthening your arms. Your biceps, triceps, and chest will feel the burn after this one. For this circuit, start with a heavier set of free weights. If you're completely gassed after the first set, swap your weights for a lighter set. Remember this: if it's burning, it's working!
Warm-up: 60 seconds of jumping jacks, 15 seconds rest. Repeat twice.
20 standing shoulder presses
10 tricep kickbacks (each arm)
5 lateral raises
15 one-arm rows (each arm)
5 front raises
10 reverse flies
10 upright rows
10 hammer curls
10 dumbbell pullovers
Repeat circuit twice.
Cool-down: Stretch your arms for 30-60 seconds.
Whether you just finished a five mile run on the treadmill or a rigorous lifting session, a cool-down should always follow your workout. An effective cool-down will gradually reduce your heart rate and help prevent muscle stiffness and soreness. Here are four ways to recover after a workout – bonus points if you implement all of them!
1. Cool-down cardio
After your cardio workout, slow your speed to a light pace/walk for 5-10 minutes. This will help flush out lactic acid from your muscles, preventing soreness and assist with muscle repair and recovery.
Stretch each major muscle for about 30 seconds. If a particular muscle group is sore, spend more time on that area.
After a workout, it is a crucial part og recovery to replenish the water supply you lost during your workout. We recommend that you hydrate with 16 ounces per hour of exercise.
Eat foods that include a combination of protein and carbohydrates. The protein helps rebuild and repair muscle tissue, while the carbohydrate insures a fast delivery of protein into the cells. Refuel within 30 minutes after you workout which is when your muscles are ready to absorb the nutrients.
Consistently training your core is a crucial component of a well-balanced fitness routine. A strong core helps you to utilize other parts of your body to make the most out of your workouts. Often times people will throw in a set of abdominal crunches at the end of their workout and call it good. Don't stop there! To get the best results, include a variety of exercises that target your entire core, not just your abs. This exercise routine below is designed to work your transverse and rectus abdominis, as well as your internal and external obliques.
30 Russian twists
20 Side plank dips
10 Double leg lifts on back
20 Dumbbell side bends
30 Oblique crunches
20 Hip twists in plank
20 Double leg lifts lying on side
40 Bicycle crunches
What are your favorite core exercises? Leave a comment below!
Rev up your metabolism with this high-intensity workout that pairs simple movements together for major results. Our monthly challenge will help burn your lower body and abs – the perfect type of strength training before swimsuit season.
The movements below are featured in our monthly calendar that you can download here.
The burpee – a crazy intense workout on its own. Master it by starting in a standing position. Drop into a squat position with your hands on the ground. Kick your feet back, while keeping your arms extended. Immediately return your feet to the squat position and vertically jump into the air.
V SIT-UP WITH WEIGHTED BALL
Lie flat on on your back with your arms fully extended over your head holding a weighted medicine ball. Your legs will be fully extended together roughly six inches off the floor. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a “V” position. The legs should be extended and lifted at a 45-degree angle from the ground and the arms should be extended and parallel to your legs. You upper torso should be off the ground as well. Lower your arms and legs back to the starting position.
ATOMIC PUSH UP
We’ll take push-ups to the next level with this move. Start in a push-up position with your arms extended and hands about shoulder-width apart. You should be on your toes with legs fully extended and feet together. Bend your elbows and move your body down to the ground. Make sure your abs and glutes are tight and keep your body in a straight-line. Once your chest is one inch from the ground, extend your arms and drive your hands into the ground as hard as possible. Done properly, you should generate enough force and power to allow your hand to come off the ground by about three inches. Land flat on your hands with a little flex in your elbows to absorb some of the shock.
Lie on your side with your legs extended straight. Place your forearm on the ground at a 90-degree angle then elevate your body off the ground, forming a diagonal line. Rest your other hand on your hip. Once you are in position, lower your hip straight down to the ground and pause for one second about one inch from the ground. Bring your hip back to the starting position and make sure to tighten your glutes and abs at the top.
To start, stand tall in a vertical position with your arms by your side and knees slightly bent. Driving your feet into the ground to create power, jump up into the air extending your arms and legs out from your body. You’ll look like a star, hence the name of this exercise. Land softly with your knees together and hands by your side. Make sure to keep your abs tight and back straight.