Monday, January 28, 2013

Getting Ready for Spring Break!

I WISH I was getting ready for spring break! Sheesh.

I went to dinner with my sister Bree on Friday night and she asked me to come up with a Spring Break workout plan for her and her roommates who are off to Mexico for spring break. (Rough life.) I figured there are others that can benefit from a few guidelines to getting in spring break shape, so-- here it is!

Disclaimer: For those of you that typically follow me, you know that this isn't necessarily the way I eat or work out-- my workouts can be found here and my recipes here. Below are just guidelines for someone who doesn't typically work out but wants to put some effort in to it over the next 6 weeks or so. I do not support crash diets and would much rather people go about toning up the right way. Of course, I always encourage a fit and healthy lifestyle but I'm also realistic and know that I was a college student once too, and counting calories and macros were pretty much the last thing on my mind :)

Nutrition Guidelines
Kick the Top Ramen and beer. Just kidding. But seriously. You don't need to go on any crazy diets, just start doing your best to eat protein, healthy fats, healthy carbs, and lots of veggies. Here's what a days worth of food may look like (remember, this is just a suggestion):
Breakfast: Oatmeal with blueberries or diced apples and scrambled egg whites. Make your oatmeal with unsweetened almond milk, and add Truvia and cinnamon to spice it up a bit. Throw some hot sauce on your eggs, and you're all set!
Snack: Apple and a handful of almonds. Not an almond fan? Try cashews or peanuts, just make sure they're unsalted.
Lunch: Grilled chicken salad with a light balsamic vinaigrette dressing, and half an avocado.
Snack: Think Thin bar. (I don't typically recommend store bought bars, but I know as a student you're always on the go, and these are the best option out there). If you do have time to do a little baking, try out my cinnamon apple muffins, or chocolate peanut butter bars. Just toss 2 of these in a ziplock and throw them in your purse. They're a perfect snack to eat between classes.
Dinner: Any protein source you like, chicken, fish, steak, turkey, shrimp etc. with veggies and brown rice. 
The most important part is going to be making this realistic for your lifestyle. Chances are you're not going to have time to make a full dinner every night. So, maybe you and your roommate throw your Betty Crocker hats on Sunday night and power through a few things that can hold you over throughout the week. Make a big batch of brown rice, grill or bake up a bunch of chicken breasts, and chop all your veggies into pre portioned little baggies. Anything that's going to make your life easier during the week, and keep you from buying that bag of Hot Cheetos (cough cough, Bree) when you're hungry.
Notice I put the nutrition guidelines first. 80% of the results you see will come from the way you eat over the next couple months. Just something to think about!

Workouts

I've split the workout plan into an upper body and a lower body. I suggest taking a day off in between each one, so your schedule would look something like this: Monday-upper Tuesday-lower Wed- off Thurs- upper Friday- lower Saturday- off Sunday- your choice. Maybe you hit up a yoga class, take a jog with your roommate, or maybe you take another day of rest.

Upper body:

- 3 sets of 10 bicep curls



- 3 sets of 10 tricep kickbacks

Standing Bent-Over One-Arm Dumbbell Triceps Extension

- 3 sets of 10 shoulder press

Dumbbell Shoulder Press

- 3 sets of 10 lat pull down

Wide-Grip Lat Pulldown

- 3 sets of 10 pushups
- abs: do these back to back as many times as you can, 3 sets
            crunches, bicycle crunches, leg raises
- Cardio- 20 minutes of incline walking OR 12 minutes of HIIT- 30 seconds sprints followed by 30 second rests

Lower body:
- 3 sets of 10 jump squats (squat down and then push off your heels and jump as high as you can, then land in squat position and repeat)
- 3 sets of 10 walking lunges, hold dumbbells in your hands for an extra challenge.

Walking Lunges with Dumbbells

- 3 sets of 10 leg extensions

Leg Extensions

- 3 sets of 10 hamstring curls

Lying Leg Curls

- 3 sets of 10 calf raises

* Remember to eat protein and carbs both before and after your workout, even if it's just a little something.

(Photos courtesy of Bodybuilding.com)

9 comments:

  1. AHHHH SPRING BREAK!!
    I barely recall ye :-)
    great workout.
    for ANY TIME:)

    ReplyDelete
  2. Great post...I definitely needed this! For the pre and post workout fuel, can you give us a few suggestions?? Thanks!

    ReplyDelete
  3. such a helpful post for so many people!!

    ReplyDelete
  4. Nice entry Brit! Thanks! What can you do in place of the exercises that require gym equip. (Like hamstring curls)(I don't belong to a gym, but have DB's, medicine ball, bands etc)

    Thanks again!

    Tam

    ReplyDelete
    Replies
    1. Thank you to the person below for helping out! :)

      Delete
  5. If you go to Jamie Eason's LiveFit at bodybuilding.com she has alternate exercise for all the ones that Brit listed. Helps when I am at a hotel and looking at equipment going "HAYELP ME!" ;)

    Here is the link <3

    http://www.bodybuilding.com/exercises/

    Love ya Brit - keep on keepin on!

    ReplyDelete
  6. ahhhhhh those were the days

    www.fitmamaof2.tumblr.com

    ReplyDelete
  7. Hey Brittany! I see that you recommend ThinkThin bars for when you are stuck without food? I was wondering what you think of Quest Bars? I dont eat protein bars however have heard rave reviews about these being a clean alternative? Thanks! :) x

    ReplyDelete

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