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Brooklyn - Quinn - Fitness Boot Camp

Uh-oh! Your wedding is (insert number) of weeks or months away and you are not happy with the way you look and feel right now. You’re overwhelmed with all the other details of wedding planning. Work is crazy. There’s no time in your day. How possibly are you going to get in shape in time for your wedding?

I’ve heard this story many, many times. And, having had the privilege of helping hundreds of people out of that or a similar predicament, I can tell you this: you’re going to be OK!

All you need is a commitment to making a few adjustments in your mindset and to carving out about two hours per week from your schedule.

Below is a summary of the methodology that has helped hundreds of my clients transform their lives and their bodies. Everything boils down to the decisions you make at each moment and each day about how to think, eat, and move. We’re all unique and this methodology is a framework within which I create very specific plans for each of my clients based on their personal goals. But, if you apply it to your own life – even generally – you will experience positive changes physically, mentally, and emotionally.

For more detail or for help applying this in time for your wedding, my team and I are happy to sit down for a free consultation.

THINKING

Your goal is not just to get married but to spend as long and as full a life as possible with your future spouse. Commit to making positive, lasting changes that will create a lifetime of happiness.

A little of something beneficial is always better than nothing at all. Stop waiting for the perfect time to begin and start making small steps toward your goal. For example:

  • Take 30 minutes today and go for a walk or a light jog. If you can’t spare 30 mins, try 20 minutes or even 10.
  • Replace all beverages other than coffee and tea (if you’re a coffee/tea drinker) with water or sparkling water.
  • Eat vegetables or fruit instead of bread, rice, or pasta.

If drinking more water and eating fruits and vegetables in place of most of your simple carbohydrates is too daunting, start with one serving per day. If you do nothing else I’m about to tell you, just making the above changes will begin to shrink your waistline within a 7-10 days – if not sooner. Just DO SOMETHING!!!!

Replace the words “diet” and “exercise” with “eating” and “movement.” You need to eat the right foods most of the time and move your body safely and regularly to live and thrive. Period.

Follow these suggestions and you will have more energy, less stress, better sleep, and a happier state of mind. And, sure enough, with those things will come a stronger, leaner, fitter body.

EATING

Eat four to six times per day – You can eat as much as you want at any given meal, but you need to be able to eat that exact same amount of food two to three hours later.

Eat minimally processed foods without a lot of added sugars

Eat fruits and vegetables throughout the day

Drink more water and eliminate calories-containing beverages

Consume lean protein throughout the day

Eat starchy foods (simple carbs like breads and pasta) early in the day or right after exercise

Eat whatever you want sometimes – Pick a total of three meals (ideally during the same day) each week where you don’t think about what your eating. Just go for it. Remember the part about eating the right things MOST of the time? That’s where this comes in.

MOVING

Move at a comfortable pace as often as possible – Walk, jog, bike, swim, whatever. Just make sure your body is moving at least once per hour and every day.

Move heavy things two or three times per week – Whether weights, boxes, small children, or your own body, you simple must keep all those muscles engaged. 15-20 minutes is the minimum..

Move fast (or with high intensity) two or three times per week – Get that heart pumping (like when you need to walk up a flight of stairs or run for the bus) for 20-30 secs then take a break (long enough to be conversational again). Do that a 5-6 times in a row.

The below workout brings it all together. If you take care of the “moving at a comfortable pace” part on your own and do this workout three times per week (with at least a day of rest between workouts), your body will look and feel better than it ever has.

The key to this routine is taking very short breaks between exercises. Basically, only allow your self enough time to prepare for/transition to the next one. After you run through one circuit, take a slightly longer break. This will keep your heart rate up.

On the exercises with dumbells or cables, use the heaviest weight that you can lift repeatedly for 30-45 seconds. You want to be struggling for the last couple of seconds. If you don’t have a way to keep track of time, aim for 10-12 repetitions. If you don’t have access to any equipment, you can always use you’re own body weight or whatever’s around the house (books, rocks, soup cans, etc). And, of course, be sure to warm-up for 2-5 minutes and stretch for 5-10 minutes when you’re done.

Movement Options (Pick one from the list) Time Focus
Push Push-up (vary grip each set: wide, narrow, shoulder width) 30-45 Secs Major Muscle Groups
Overhead Press
Recover 10-20 Secs
Pull Row with cables, bands, or DBs 30-45 Secs
Reverse Flies
Pull-ups
Recover 10-20 Secs
Squat/Lunge Body Weight Squats 30-45 Secs
Dumbell Squats
Lunges
Recover 10-20 Secs
Repeat above for total of 3X
Plank On toes or Knees 2 X 45-60 Secs Core
Elbows/Hands on ball
Feet elevated
Recover 15-20 Secs
Repeat above for total of 2X
Cardio Intervals Burpees 20-30 Secs Cardio-Vascular
Sprints
Skier Swings (low impact)
Jumping Jacks
Recover 20-45 Secs
Cardio Intervals Burpees 20-30 Secs
Sprints
Skier Swings (low impact)
Jumping Jacks
Recover 20-45 Secs
Repeat 3-5X
– John Quinn 
w: Captain Quinn’s Boot Camp
e: jon@quinnessentialfitness.com
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