Week 3 brought many challenges, including travel and moving my schedule around. But once again, I am LOVING how flexible this program is and how easy it is to make it work for my LIFE!
Week in Review
Week 3 was a doozie! Started off strong, got Monday and Tuesday’s workouts in before I left town on a work trip. Took Wednesday off as planned, had good intentions Thursday but it didn’t happen in my hotel room. Jumped right to legs on Friday and made up shoulders on Saturday. It all worked out! Now, I went into this week with this grand plan about how I was going to show you all how easy it is to eat clean on the road, workout at the hotel (gym or room) and stay on track.
However, my reality was quite different from my plan. I started out strong by getting up and getting my back/bi’s workout in Tuesday morning, shake, and bought a healthy lunch at the airport to eat on the flight since I knew I’d miss the meal during my flight. Even made good choices that night at dinner. All was looking good.
Then Wednesday happened. Oy vey. Started off great with a nice in-room breakfast and full day of meetings. Lunch was okay, I skipped the bread-heavy poy boy and bread pudding dessert and filled up on some shrimp, lettuce and mini muffuletta sandwich. So far so good. Lots of water and some coffee as all the conference rooms were -20 degrees. Dinner totally sucked, not by my choice, but we had a crappy buffet and then we went out on Bourbon Street afterwards. Everyone in my company likes to have a good time. We definitely live the work hard, play hard lifestyle. However, I had a little bit too good of a time and certainly over-did it. Hence, why there was no working out on Thursday. I honestly was doing good to make it through my 8am meeting….then I promptly went back to my room and slept for a few more hours.
Travel Tips
Here are a few of my real-life travel tips. Not a glamorized tips list that none of us can really live up to, although I do like those articles just so I can try to implement one of the 20 suggestions on a trip. 🙂
- Drink a ton of water. Like, twice much water as you think you need to drink. Your body naturally loses 8oz of water for every hour you’re in-flight just from the low humidity levels in the cabin.
- Take Food With You. It’s okay, people may give you funny looks, but deep down they’re jealous you were able to be organized enough to pack something healthy for the flight. Try to avoid Chinese food… In all seriousness, if you can’t pack food, at least pack some healthy snacks. These peanut butter-chocolate bars are awesome!
- Moderation & Portions! These are two of the hardest things when you’re on a trip. Not only because it’s easy to lose track of what you’re eating, but when you eat out, the portions vary from restaurant to restaurant. Listen to your body, stop when you’re full and keep a water most, veggies first mindset! And if you’re going to partake in a few adult beverages, try to take the 1:1 approach; one glass of water for every beverage you enjoy.
- Sleep. Easier said than done, but be good to your body. Traveling takes a lot out of us, especially when traveling with kids. You’ll likely be walking a lot, so try your best to get some decent sleep.
Week 3 Workouts!
Here’s a quick snapshot at this weeks’ workouts. Every week it’s my goal to have at least one move that I can increase weight on for the entire series of sets.
Day 9 – Chest and Triceps – LIIFT 50/50
I didn’t have the best camera angle for most of this workout and apparently the HIIT portion was too much to even record. Ha! But that core move, it’s an ab killer!
Day 10 – Back & Biceps Circuit
Circuit day! In week 1 when we did the Back and Bi’s circuit, I couldn’t straighten my arms fully for five days. So, I was much smarter with my weight this time around.
Use a mirror and check your form!
Day 11 – Shoulders LIIFT Intervals
The workout I had intended to do with resistance bands from my hotel, but given my hangover situation, I actually didn’t get to it until I got home. Which worked out amazingly as my daughter got in on the action, and even showed me some new moves with resistance bands! See, program flexibility.
Any time you can get your kids in on the action it’s a WIN!
Day 12 – Legs LIIFT 50/50
While I didn’t get to show you a lot of the weighted bridge this week, that move is the real deal. Don’t be afraid of stacking on the weight!
This is it, the move that’s gonna give you some awesome booty lift! This is also the perfect night for a detox bath!
Lift Smart, Lift Heavy
As women, most of us have been conditioned to believe that lifting weights will make us bulky or manly. Let me tell you, most us don’t have the time or energy to lift that much. But we do have it the ability to lift smart and lift heavy. Cardio is great, but building muscle will burn more fat and give you that lean, sexy tone you’re looking for. So go for it! See what you’re capable of. Because trust me, if you can lift a 30# sleeping baby up the stairs at night, you can curl more than 8# dumbbells.
xo, Tiff