Q:
Well, my hopes of working out have been sidelined for a week now! I took a second job at Macy’s for the holidays (Yeah Discounts!!) and i’ve just been so tired after working 40 hours at my regular job and then there right after.
I know tired is no excuse, but I feel my best around noon-ish. I figure I go home for lunch (about less than a mile from my work) and have an hour. Any recommendations on what I can fit in that time period for a work out, and if I should eat before or after?
By the way…my kitchen and pantry is getting tossed out tonight and refreshed according to your answer to my question about what to stock last week! I’m going to take a picture of me now (yikes!) and in 4 months take another to see the difference! I’m highly competitive and I have a feeling this will make me get the kick in the butt I need!
A:
Great question and I can help. First of all, I understand with the holidays you have to do what you have to do to make things work, that is life… but we can still make things work. Why don’t you get up and do 25 minutes of cardio on an empty stomach, before breakfast and heading off to work (do this 5-6x/week). On your lunch hour, before you eat lunch, perform a mini circuit training workout where you do one exercise/bodypart
day one circuit:
UPPER BODY
-back
-biceps
-triceps
-shoulders
ex: one arm rows, bicep curls, tricep extensions and/or bench tricep dips, shoulder press and side laterals
day two circuit:
LOWER BODY
glutes
calves
hamstrings
abs
example– stationary lunges, calve raises, bench step ups, squats, walking lunges and mix in some ab work…
do the exercises for both upper body and lower body for 25-30 minutes
do 3 sets of 15 reps with 30 seconds of rest between exercises.. repeat until you reach your time.
Eat, quick shower, and then head back to work…
For your cardio, you can also incorporate running or walking to and from work on the days you don’t do a.m. cardio… just a thought. I know you don’t have too much time but you can see what you do have time for and make that work. Just giving you options.
As far as what to eat… I would have a shake or egg whites and oats with a piece of fruit after and maybe around 11:30, before you get off have a protein shake with a rice cake 🙂
I am so glad to hear that your pantry is getting a make over and I can’t wait to hear how things go and all about your progress! Taking photos is very smart and a great way to measure your progress and success! Keep us all posted with how things go! You go girl!
