Hello, 2021! Good? to see you? We hope so! As a personal trainer, I live in the world of goal setting, management, nurturing, and reaching, so most new years are full of new energy, new inspiration, and new ideas for how each of my clients wants to live their best lives. Will 2021 be the same? Maybe some of these tips below will inspire you if you’re not there yet.
- My first (free!) online workout recommendations of the year!
This one is a little longer than my normal recommendations, but you can always cut it short if you can’t find 30 minutes (you need the endurance training, though, so just do it?). And this one is for anyone who feels like they just can’t get started with cardio – or maybe you’re past the first trimester of your pregnancy, or even at your office on your lunchbreak and you want to move but not get too sweaty bc, you know, work. - My FAVORITE recipe source for using up all that stuff you hoarded last year! Her recipes are SO simple and quick, and she even does whole meal prep plans if that’s something you’re (getting) into.
- If you have 3 minutes, here are two different videos you can breathe along with to make your day better.
- Be sure to read Sunday’s blog to find out where our first destination is together for 2021! I think you’ll like this.
- Here are Seven Good Number Goals for Fitness (that aren’t from the scale) in case you need a number to focus on or work toward.
- The Three Reasons You Are Not Reaching Your Goals we can just rip this band-aid off here and now and start the year strong!
- Don’t forget to plan your meals for the week – I strongly recommend using MyFitnessPal to plan at least one day of your week to make sure your macros are actually balanced and not “almost” or “mostly”…I am here if you need help, whether you are currently my training client or not, y’all. (I am not sponsored by or affiliated with mfp – I just think it’s the easiest available app to use. No, you don’t need the premium version, I promise.)
What I’m meal prepping for next week:
- Single-serving (half cup portions so I can decide if I want one or two, depending on my day’s plan, and freeze most of them to help future me!) of baked oatmeal
- Baked tofu (you might want to do some sort of chicken instead?)
- Walnut meatballs (again, you could do any sort of meatball – they freeze REALLY well and you’ll always be glad you have them around)
- Chocolate protein pudding (silken tofu + cocoa powder + a minimal amount of maple syrup)
- Cauliflower rice, vegan queso (coconut milk + spices + nutritional yeast + tapioca starch) and guac for homemade chipotle bowls bc they always sound good
- Iced hibiscus tea…seltzer is great but sometimes it’s good to take a break
- Pre-chopped onions, broccoli, carrots, and zucchini for quick meal add-ins.
- Pre-baked potatoes for the same.
- Pumpkin pie protein bars (egg whites, protein powder, canned pumpkin, stevia, and spices…adjust quantities to fit your macros…creating a recipe ahead of time in myfitnesspal is a great way to figure out how to balance your ingredients in the way that is best for you!)
My for-me quick TRX combo:
- 3 min mid-row + breathing / 3 min kneeling roll out
- 3 min kneeling chest press/triceps alternating / 3 min knee tucks (20 sec work / 30 sec break x 4 rounds)
- 3 min adduction/knee tucks alternating / 3 min power pull (90 sec / side)
(What is this? I plan my workouts just like I plan yours, but the fact is for many trainers that we don’t get to our workouts because we can’t be too sore to train our clients, we are injured, we are tired or underfueled, we are busy, we are only free during odd times of day that aren’t ideal for working out…so, to combat that, I’ve made myself weekly TRX mini-programs that take less than 20 minutes to execute and can be squeezed in to any free window I can find. I might not always use them, and they don’t totally replace my main workouts, but I think they will be helpful, even if I only do a piece of one! SO helpful that I’m sharing them with you each week, and you can feel free to follow along in your own way and at the level that’s right for you, modifying to use whatever equipment you have if you don’t have a TRX, if you need a workout idea for the week.)
Here’s to week one of what we will all at least agree is a new year! Let’s make it the best it can be.
