Have you sweat today? If not, hopefully I can spark a few ideas. Or if you're takin' it easy today, enjoy the read and save for later :) With the holidays approaching, things can get crazy busy and there's always a ton of traveling and limited time, so I put together a list of awesome workouts that you can do anywhere, anytime!

Full Body:

I went down to the track near my apartment this past weekend to do this workout, and I'll tell you now it's a lot harder than it looks! I used the railing along the track for the inverted rows. You don't need a track to run 400m - can be done on a treadmill, around the block or guess-timate about 2 minutes of cardio exercises like high knees, jumping jacks, jump rope, etc. before each round!

CrossFit Style No-Equipment Workout: A super easy to follow, quick-paced workout that can be done for as many or as little rounds as you like! Also very easy to modify by taking out the plyos.

Jump Rope Tabata Workout: Jumping rope is one of the most effective cardiovascular exercises! I think I bought mine at TJ Maxx for $5? It's pretty beat up now though. *PS great holiday gift for the fit-minded!

HIIT Workout from Ashley at Fit Mitten Kitchen: This one looks awesome! Simple to follow, efficient & boredom-busting.

Total Body Tabata workout from Brie at Lean Clean & Brie: Gotta love Tabata workouts! This one especially hits every major muscle group and gets your heart rate pumpin'.

Lower Body:

This Lower Body Barre Plyo Fusion Workout from Chrissa at Physical Kitchness: In 20 minutes, you have a complex lower body workout - and all you need is a mat! Barre is killer (at least for me!) and now if you combine barre and plyo elements? Phew!

This Outdoor Stair Workout from Ali at Ali Goes The Distance: This workout looks tough, but most importantly, FUN! I love that the focus is on lower body and cardio with a little mix of core! And it's making me miss Florida...can't wait to go home soon! Find yourself a set of stairs and you're good to go.

Upper Body:

This 20 Minute Abs & Arms workout from Beverly at Sweaty & Fit: I love how she breaks down each exercise!

[embed]https://www.youtube.com/watch?v=FHYL1U63x8k[/embed]

Core:

Four-Exercise Core Circuit by yours truly:

[embed]https://www.youtube.com/watch?v=LkePYwHkYfM[/embed]

This Killer Core Circuit from Kaila at A Healthy Helper: If you really want to feel that core burn, this one is for you! 

So if you're feeling uninspired during the holidays, just remember you can build up a sweat in less than 20 minutes with no equipment - our bodies are wonderful tools!

XO - Rach

Let's chat:

Are you a fan of at home workouts?

Do you enjoy being active with your family during the holidays?

http://healthyhelperblog.com/flashback-fitness-strength-core-new-cardio-workout/

 

Good morning :) Just some #MondayMotivation for ya...I started off today by teaching a 6 a.m. spin class and now I'm waiting for the train to work! A 5 a.m. alarm every Monday morning might make ya cringe, but teaching this class is one of my favorite parts of the week. There's something about starting the week off by putting smiles on other's faces and being the reason why they get out of bed to start the day. I wouldn't trade it for the world. Find what it is you're passionate about and get after it. 

Want a healthy snack that tastes like cookie dough? Don't we all! This is a really easy no-bake protein recipe that you can throw together in just a few minutes! Each bite has 135 calories, 5 grams of protein and 9 grams of healthy fat. 

These protein bites are perfect before or after a workout - they're easy to grab on the go. There's also something about pecans that always give a dish - sweet or savory - a decadent touch. Do you agree? Maybe this it's because I worked in a fish market/dessert counter (yes fish & dessert in the same vicinity) at a restaurant all through high school and whenever I would grab a new pecan pie from the freezer, I would grab any pecan scraps that were left in the box after I sliced it. And oh my goodness - that pie was incredibly rich. Isn't it funny how different foods or smells can bring back such distinct memories?

Anyway, the pecans in this recipe do add a nice touch and complement the banana quite nicely! 

 

[yumprint-recipe id='8']Now I'm spending the rest of this lovely Sunday afternoon working on some bloggy stuff, watching football, getting some things ready for the busy week ahead and studying my ACE personal training manual book!

I hope you had a great weekend!

XO- Rach

Let's chat...

What did you do this weekend?

If you have gotten your personal trainers certification, do you have any study tips?

What's your favorite nut?

Is there a food, flavor, smell, etc. that brings up a distinct memory for you?

What's up, party people? Is anyone as excited as I am that Thanksgiving is in TWO DAYS!?! I cannot wait. Jumping up and down.

It's been a busy week at work so far trying to get everything done and scheduled so that I can enjoy the holiday and the weekend.

It's getting so chilly up here! On Sunday Michael and I went for a little hike through the Wissahickon Trail. It was so glorious and I'm mad that I haven't done it before. It got me really thinking that it's SO important to get outside and enjoy some nature and vitamin D because there are so many health benefits - mental and physical. Since working full time inside of an office, it really makes me appreciate the fresh air even more so. 

5 Reasons To Get Outside During The Work Day

1. You practice being present and mindful.

Being outside in nature makes you 'naturally' more aware of your surroundings. Even if it's just for 10 minutes, you can't deny that enjoying nature allows you to free your mind a bit. At work each day, I try to make a point to get out of the office for 10-20 minutes and walk around outside WITHOUT checking my email on my phone (sometimes I even fail at this.) A breath of fresh air brings my mind that's usually in a million different places to ease.

2. You'll be more productive.

This goes along with #1, but it's definitely true that after a walk outside, I get back into my office with a more productive mindset. Maybe it's because I am a bit more present and my mind isn't all over the place, but it's actually proven that getting outside lowers symptoms of distractibility. So when you're feeling that adult ADD kicking in, go outside! 

3. Your less likely to be depressed.

Spending hours and hours in front of our computer can lead to bad sleep, worsened eye sight and even depression. Think about it, human beings weren't meant to sit at a desk all day staring at a computer screen or phone screen. Our bodies need to be exposed to the restorative elements of nature on a daily basis. Right now in this moment, what puts a smile on your face? Envisioning walking down a beach on a sunny day or watching YouTube videos in bed?  

4. Your stress levels will lessen. 

You know when that mental fatigue kicks in around 3:30 p.m. and you want to either pull your hair out or fall asleep? It's time to go outside. Getting outside encourages you to move your body, and just a quick 5-15 minute stroll can boost your endorphins and lower levels of cortisol (the stress hormone). Cue those happier feelings! Instead of that afternoon pick-me-up coffee, try taking a short walk instead.

5. It improves your immune system. 

Exposure to nature is proven to make you healthier by improving your immune system. Catching some rays helps your skin produce more Vitamin D, which will help your body stay strong to fight of illness. Even if you are sick, getting a breath of fresh air will allow you to escape from the indoors that are crawling with germs. 

The great outdoors are just that. They're GREAT. I challenge you to get outside every single day during your work week for at least 20 minutes if you can to reset, clear your mind and help your health. And if you have a job that allows you to be outside for the majority of the time, you rock. 

Have a wonderful day!! 

XO- Rach

Do you try to get outside during the day?

Have you ever felt mentally fatigued?

What else is a natural stress reliever for you?