Resources for food planning:
I am a big proponent of 80/20 eating. Eighty percent of the time I try to eat clean and healthy and 20% of the time I eat whatever I want. I believe that everyone can find a way of eating that works for them where they feel in control and unrestricted. I encourage everyone to try different things and see what makes their body feel best! I’ve linked some of my favorite books on eating below and of course, some of my favorite recipes.
H30 Workout System:
H30 is a unique 30 minute workout system that trains your head and your body to reach your fitness goals. Every workout is completely different and designed so each individual (no matter what shape or condition) can get the most out of their workout. It is done in 45 second to 1 minute intervals so that YOU can do what is right for you in that time slot. H30 revolves around the fact that to change your body you must first change your thoughts. True health and happiness are a result of being fully engaged in the present and doing your best. All of our functional power moves are straightforward and can be done by all - from basic to the most elite athlete. You will be shocked by how much fun you will have – how quickly the time will fly and yes, your body will see changes that you never imagined were possible. What more could you ask for ?
Creating Your Own H30 Routine:
The most important part of this workout system is your head. You've got to get your head in the game to see results. I want you to think of a word that will motivate you through your workout. I like to pick a new one every month but you will find what works best for you. Some examples of words I’ve used in the past are:
I am:
Strong
Powerful
Incredible
Amazing
Fit
Tough
Joyful
Invincible
Those are just a few ideas, your word can be anything! Below is a sample workout and some sample moves. Mix and match to make your perfect workout!
Sample Workout:
Circuit #1
30 seconds of light jumping jacks
30 seconds of bodyweight squats
30 seconds of easy push-ups on knees or toes
Circuit #2
45 seconds of side-to-side jumps (concentrate on form, not speed)
45 seconds of squats
45 seconds of push-ups
Circuit #3
45 seconds of running in place
45 seconds of alternating forward lunges
45 seconds of elbow planks
Circuit #4
45 seconds of squat jumps
45 seconds of lateral lunges
30 seconds of tricep push-ups
30 seconds of shoulder press with a light chair or eight to ten
pounds.
Sample Power Moves:
These exercises are written in three variations. Number one is the easiest and number three is the hardest. Mix and match for the ultimate workout.
Cardio Power Moves
1. Skater
1. Start by standing with feet hip-width apart and arms out in front of you. Step back and with your right leg slightly behind your left leg while your hands go up above your head. Alternate.
2. Start by standing with feet hip-width apart and arms out in front of you. Step back and with your right leg slightly behind your left leg while your hands go up above your head. Then come back and touch your knees in a squat. Alternate.
3. Start by standing with feet hip-width apart and arms out in front of you. Step back and with your right leg slightly behind your left leg while your hands go up above your head. Then come back and touch the floor in a squat. Alternate.
2. Shuffle Travel
1. Shuffle across the floor, making sure not to cross one leg over the other. Keep arms relaxed and slightly out for balance. Tap the outside of your knee when you get to each side of the room.
3. Shuffle across the floor, making sure not to cross one leg over the other. Keep arms relaxed and slightly out for balance. Tap the floor when you get to each side of the room.
3. Boxing Drills
1. Jabs. Alternate arms as you punch straightforward into the air.
2. Double jabs. Do two jabs straight out into the air before alternating.
3. Single, Single, Double. Do a jab with your right arm, then your left, then two with your right and reverse.
4. Frogs
1. Get into a half squat, then walk with your legs wide to one side of the room and then to the other.
2. Get into a half squat and jump forward.
3. Get into a low squat and jump forward, staying as low as possible.
5. ‘Get Ready, Go’ Lunges
1. Alternate lunges by bringing feet together while standing, then stepping back into a lunge. Bring your right arm up to your chest as your right leg goes back and reverse, like you are power walking.
2. Alternate lunges by jumping to switch legs.
3. Alternate low lunge pulses. Pulse ten on one side, then jump to switch.
6. Knee Tucks
1. Stand with your legs hip-width apart with your knees slightly bent. Bring one knee up at a time. Do ten on one side, then switch.
2. Stand with your legs hip-width apart with your knees slightly bent. Have your hands together overhead. Bring one knee up at a time and bring your hands down to meet it. Do ten on one side, then switch. Really extend through the torso and use your abs to bring your knee and hands together.
3. Stand with your legs hip-width apart with knees slightly bent. Jump up and bring both knees up toward your chest.
Lower-Body Moves
1. Squats
1. Squat halfway down.
2. Squat low.
3. Squat with a weight of your choice.
2. Squat, Curl, and Press
1. Squat down and start with your arms down and your forearms facing out with weights of your choice. Bend at the elbow and bring your hands up to your chest.
2. Squat down and start with your arms up next to your chest with the weights of your choice, then press your hands up above you and bring them back down.
3. Squat down and start with your arms down and your forearms facing out with weights of your choice. Bend at the elbow and bring your hands up to your chest, then press them up over your head, and bring them back down.
3. Duck Walks
1. Power walk in place.
2. Get into a lunge, and then bring your knee up to tap it.
3. Get into a lunge, and then stay low as you alternate lunges, walking across the floor holding a weight of your choice.
4. Bus Drivers
1. Squat down halfway with your arms overhead, then bring them down to one knee while twisting.
2. Squat down low with your arms overhead, then bring them down to one knee while twisting.
3. Squat down low with your arms overhead with a weight of your choice, then bring them down to one knee while twisting.
5. Wood Choppers
1. Start with your feet apart with the right one in front. Bend your knees a little bit. Bring your hands overhead, and then twist as you bring them down to your knee like you are chopping wood or paddling a canoe. Do ten on each side.
2. Start with your feet apart with the right one in front. Bend your knees a little bit. Bring your hands overhead, and then twist as you bring them down to your ankle like you are chopping wood or paddling a canoe. Do ten on each side.
3. Start with your feet apart with the right one in front. Bend your knees a little bit. Bring your hands overhead with a weight of your choice, and then twist as you bring them down to your ankle like you are chopping wood or paddling a canoe. Do ten on each side.
6. Lawn Mowers
1. Start with your legs apart with the right in front of the left. Lunge down a little so your arms are in front of you, then bring the right hand up to your armpit without twisting. Do ten, and then switch.
2. Start with your legs apart with the right in front of the left. Lunge down a little so your arms are in front of you, then twist the right hand up to your armpit, like you are trying to start a lawn mower or boat engine. Do ten, and then switch.
3. Start with your legs apart with the right in front of the left. Lunge down a little as your arms are in front of you with a weight so your choice, then twist your right hand up to your armpit, like you are trying to start a lawn mower or boat engine. Do ten, and then switch.
Upper-Body Moves
1. Rainbow
1. Start seated with good posture. Bring your arms up overhead and then down to one side, up and over head, then down to the other while twisting. Move in a V-motion.
2. Start seated with good posture. Lean back a little while you bring your arms up overhead and then down to one side, up and over head, then down to the other while twisting. Move in a rainbow motion.
3. Start seated with good posture. Lean back as far as possible as you bring your arms up overhead with a weight of your choice and then down to one side, up and over head, then down to the other while twisting. Move in a rainbow motion.
2. Push-Up
1. Start by laying on the ground on your stomach with your feet slightly apart and your hands wide, elbows up, and almost at a 45-degree angle. Push up from the ground all the way, keeping your knees on the ground, and then lower back down.
2. Set up so that you are in a high plank with your hands wide and your knees on the ground. Lower your chest to the ground, then push back up.
3. Set up in a high plank with your hands wide. Lower your chest to the ground, and then push back up.
3. Tricep Push-Up
1. Set up so that you are in a high plank with your hands under your shoulders and your knees on the ground. Lower your chest to the ground, and then push back up.
2. Set up in a high plank with your hands under your shoulders. Lower your chest to the ground, and then push back up.
4. Tricep Dip
1. Start on a chair with your hands on the seat and your fingers facing toward the front and your feet close to you creating a slanted table top position with your body. Lower your body down using your arms, and then push back up.
2. Start on a chair with your hands on the seat and your fingers facing toward the front and your feet a little farther out. Lower your body down using your arms, and then push back up.
3. Start on a chair with your hands on the seat and your fingers facing toward the front and your feet all the way out. Lower your body down using your arms, and then push back up.
5. Burpee
1. Squat down, then step back into a wide plank. Put your knees down and do a push-up. Come back up, and repeat.
2. Squat down, then step back into a wide plank. Do a pushup, then come back up, and repeat.
3. Squat down, then jump back into a wide plank. Do a pushup, then jump back up, and repeat.
6. Speed Bag
1. Get into a stance with your legs out and knees bent. Uppercut into the air slowly, alternating arms.
2. Get into a low squat. Uppercut into the air harder, alternating arms.
3. Get into a low squat. Uppercut into the air with weights of your choice, alternating arms.