Good morning my pretties! It’s a beautiful spring day here in Toronto, and I seriously can not wait until the warm weather hits! Bring on Bikini season! I’m sipping a jumbo coffee, enjoying the sunshine, and couldn’t be happier!
Recently, I’ve been getting pretty serious about my fitness goals and I wanted to write out exactly how I’m doing it – in hopes to inspire some of you fine ladies to re-write your own fitness story.
So, here are 5 ways to push your own limits, and reach your fitness goals faster
- Increase Your Sets – I’ve always been a 3 set 12 rep kind of girl in the weight room until recently I was introduced to a 4 and sometimes 5 set weight training program. Trust me, you’ll feel (and see) the difference it can make! The key is not to decrease the weight, keep your weight at a level that pushes you at 10 – 12 reps per set.
- Get On A Program– I’ve never been on a fitness program until now, and it’s safe to say that I’ve never seen any results until now. Having a program written out for you gives you a plan. TRUST THE PLAN. It also gave me a stronger sense of determination and an end goal to reach. This is what pushes me at the low points if I don’t feel like going, or I don’t feel like working hard when I get there…always go back to the end goal. It is also amazing to watch how much stronger you get as the weeks go by. If you track how much weight you lift during week 1, reflect on the weight you lift after week 6 and pat yourself on the back!
- Cut Your Cardio – I am a firm believer in less is more (for cardio). And by less, I mean less time, not effort. Interval training is where it’s at. Depending on your fitness level I recommend 10-20 minutes of 30 second sprints followed by 1-1:30 minute jog. (3-5 days/week) Doing this instead of steady state 30 minutes on the elliptical (which most people do) will go a looonnnnngggggg way. You’ll notice the time goes by faster, you sweat your ass off, and you’ll actually start to notice some abs peak through.
- Track Your Macros –Fats, Carbs, Protein are the basic macronutrients that help to shape your body composition. Rather than just counting calories, this way of tracking actually helps keep you at a healthy ratio when trying to reach your goal (either building muscle, or loosing fat) That being said, the whole IIFYM (if it fits your macros) diet generally follows the notion that a calorie is a calorie (doesn’t matter if it’s from a chocolate bar, or steamed broccoli) which I obviously don’t believe in. You’re diet needs to be clean in order to see results. In general your meals should be 40% protein, 30% fat, 30% carbs – with that percentage varying depending on your own weight, body composition, activity level etc. Allow for cheat meals, of course! And I used Katy Herns Macro Calculator on her website, and My Fitness Pal app on my phone to track everything throughout the day! At first it’s tedious, but it gets fun! haha (here’s a screen shot of what a day of macro tracking looks like)
- Master Your Meal Prep – Sunday evenings I dedicate my time to cooking healthy meals for the week ( or half the week) and then do another mini meal prep on Wednesday or Thursday. Find your own routine that works for you, but setting yourself up for success is the best way to push your limits and reach your health and fitness goals. Meal prepping will help you stop eating whatever is available, and get you into the mind frame of clean eating.
HAVE FUN! Xo Kel