What Do You Want To Accomplish In The First 100 Days Of 2020?

1LIFE1YOU Podcast Episode 38

I asked a bunch of people from my Instagram page the question,

“What do you want to accomplish in the first 100 days of 2020?”

I got a lot of good answers, ranging from health and fitness to personal to business .

Check it out, and let me know what YOU want to accomplish in the first 100 days of this year!

All other links to the podcast (including Apple, Google, AnchorFM, Stitcher can be found here:

http://linktr.ee/1life1you

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12 Days Of Christmas Workout

12 Days Of Christmas Workout is a full body, bodyweight only workout. It’s set up like the classic Christmas song.

Start with 1 Squat Jack, then 2 Burpees and 1 Squat Jack, the 3 Pushups, 2 Burpees and 1 Squat Jack

Your last round starts with 12 Squat Jumps and finishes with 1 Squat Jack

The video above has a demo of each movement, so you can know exactly what to do

Great workout to do at the gym, or at home! Give it a try

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Day 2 – 30 Day Bodyweight Challenge

Day 2 of the #1LIFE1YOUFitness 30 Day Bodyweight Workout Challenge

Cardio focused. Move quickly from move to move before a rest.
3 Sets. 4 Rounds Each Set

15s work for each exercise. 3 exercises. Then 45s rest between rounds.

Total workout time= 18 minutes

4 Rounds

Jumping Jacks 15 sec

Butt Kicks 15 sec

1 2 3 Shuffle 15 sec

Rest for 45 sec

Switch Kicks

4 Rounds

Jumping Jacks 15 sec

Squat Jacks 15 sec

Switch Kicks 15 sec

Rest for 45 sec

4 Rouunds

Jumping Jacks 15 sec

Squat Pulse 15 sec

Fast Knees 15 sec

Rest for 45 sec

Check out Day 1 HERE

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Day 1 – 30 Day Bodyweight Challenge

In an effort to push you to not wait for the new year, and new years resolutions, we will be starting the 30 day bodyweight challenge.

No gym needed. No equipment needed. And just a small block of time (all workout should take under 30-40 minutes to finish)

DAY 1

Interval style workout, split into two parts.

Part 1: 3 rounds — 4 exercises– 30s work, 20s rest
60s Full rest
Part 2: 3 rounds — 3 exercises– 30s work, 30s rest

30s Jumping Jacks – 20s Rest

30s High Knees – 20s Rest

30s Squats – 20s Rest

30s Toe Touch Jumps – 40s Rest

Repeat 3x – Then 60s Rest

30s High Plank – 30s Rest

30s Pushups – 30s Rest

30s Mountain Climbers – 30s Rest

Repeat 3x

Total Time: 21 Minutes

If you want to try out the 30 Day Bodyweight Challenge For Free, Using The 1LIFE1YOU Fitness Training App, message us on Instagram and we’ll set you up!

Top 3 Reasons To Meal Prep

I think meal prepping, for a LARGE amount of people, is the key to success or failure in reaching their current health and fitness goals.

1. It takes the guessing game out of your eating habits

You meal prep, you don’t worry about what’s for lunch at work. Or stopping for a snack at wawa or sheets. You know what you’re having before you even leave the house.

2. You know EXACTLY what you’re eating

When you meal prep, you know serving size. You know ingredients. You know exactly what you used to cook your food. No hidden ingredients like when you go out to eat.

3. Saves time

It may not seem like it when you’re spending 2 hours in the kitchen on a sunday. But, over the course of the week, you’ll save soooo much time. Meal prepping and cooking in bulk, even just your dinners, can save you 2/3/4 hours of not having to cook, or stop for food, the rest of the week.

Meal prepping is a major key in seeing results. If you don’t want to cook, there are meal prep services out there that will send you prepped meals to just heat up.

You’ll save money by doing it yourself, but, both will work!

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1LIFE1YOU Podcast

No New Years Resolution

We are less than 1 month away from the new year (and new decade!), and with that comes New Years Resolutions.

Whether its losing weight, getting in shape, eating healthier, traveling more, starting a business, or anything else, we like to use January 1st as this magical starting point.

But, why?

Why wait for January 1st, when it’s early December and you already know what you want to do or be or accomplish??

January 1st is no more special than December 15th or 20th or 31st.

Don’t waste a month just to, maybe, feel that motivation on the 1st. Start now. Start your process today.

I know we are right in the middle of the holiday season and things get busy. Parties, and family events, and shopping and everything else can seem to get in the way.

But, really, how much time are we talking about? 4 days? 6 days? Where you can’t 100% focus on your goals. That’s fine. What about the other 15-20 days left in this month??

We are ALL busy.

But, no one is 24/7 busy. No one.

It can be a 20min window to get a workout in because you have fitness goals. Or an hour at night to work on your side business. We have the time. Even with EVERYTHING that is currently going on, we have the time.

Being too busy is an excuse. Waiting for the new year is bs.

Don’t waste the next couple weeks waiting for January 1st.

Start your resolution today.

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15 Tips To NOT Gain Weight During The Holidays

The holiday season is the time to bring people together. Celebrate. See family…. And gain unwanted weight.?.?.?.

It’s why, in a survey done about New Years Resolutions,  45% of people had “Lose weight or get in shape” as part of their resolutions.

And this time of the year plays a BIG part in that. Between Thanksgiving (for some, Halloween!), and New Years, a lot of people gain unwanted weight. I’ve asked a few people about past years weight gains. Some said 5-10lbs, some went up to 15+lbs.

That’s a lot of weight in such a short amount of time. So, I wanted to share some tips, and tricks to combat that seasonal weight gain.

  1. Maintain a normal workout routine.
  2. Don’t skip workouts. 10 or 15 minutes is better than nothing.
  3. Get proper sleep (less sleep= more cravings).
  4. It’s ok to say NO. To seconds, extra food, more wine…
  5. Fill your plate with a lot of protein and veggies. Aim for at least 70%.
  6. 1 plate rule. Fill it up. No second trips.
  7. For salads, choose oil based over creamy dressings
  8. Be picky with food. Eat the food you REALLY want. Not just because it’s there.
  9. No grazing. Hold a convo or catch up with people away from the kitchen.
  10. Be mindful of snacking. Eating the cookie is fine. Eating the whole tray, not so much.
  11. Don’t have back to back unhealthy meals.
  12. Be mindful of alcohol.  Liquid calories add up quick!
  13. Go for a walk after a big meal.
  14. Keep stress levels down. Meditate,  do yoga.
  15. Enjoy yourself! Any unwanted weight that you put on can go away once you’re back into a normal health/fitness routine.

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