​Recently I took two high intensity interval classes at Equinox and fell in love with the way these workouts were organized. (Side note: I recommend not doing HIIT workouts two days in a row. My body is screaming at me right now. Lesson learned.) But anyways, I took a Metabolic Conditioning, and a Ropes and Rowers class, and based off these I made my own circuit workout to share with you guys! 

This workout should take you about 45 minutes. It will get your heart rate up fast and keep it up throughout all the circuits, as there are minimal breaks. But it's only 45 minutes and I know you can do it! Try the exercies with light weights first (5-7.5lb dumbells), then continue increasing the weights over the next couple weeks as your body adjusts to the moves. 

My High Intensity Circuit Workout:
​
Round 1
- 4 minutes of rowing
- lateral lunges: 15 each leg
- bicep curl to overhead press: 15 
- seated russian twists for 30 seconds

30 second break

Round 2
- 3 minutes of jump roping
- 25 squats
- 30 second side plank hold on each side
- 15 inch worm plank to push ups

30 second break 

Round 3
- 2 minutes of rowing
- lateral lunges: 15 each leg
- bicep curl to overhead press: 15 
- seated russian twists for 30 seconds

30 second break

Round 4
- 1 minute of jump roping
- 25 squats
- 30 second side plank hold on each side
- 15 inch worm plank to push ups

No break-
 
30 second high-speed burst of rowing to finish off the workout! 

Then you are DONE! 

New year, new you... right???

This is a pretty ambitious slogan to live by just one week after the new year hit. We aren't going to start and finish every goal within the next month, but rather we should be prioritizing goals and figuring out what to start now and what to add on later in the year. 

For me, health is one of my goals on the top of the list. I have created a plan to revamp my diet and I want to share with you the basics outline of it. This change is NOT A DIET; IT'S A LIFESTYLE. This means it is not short term. It is not to lose weight. It does not have an end stamp. Rather, it's meant to be followed 5 days a week (or about 80% of the time). Dietary changes should not be too strict because it will result in binging, relapsing, and short term thoughts and changes. This plan follows the mantra: Everything in Moderation. That's why 2 days a week (most likely the weekends) I don't have to think about what I should and shouldn't eat and can enjoy anything in moderation! 

Here is the basic plan: 

Things to cut out of diet 5 days a week:
- Dairy
- Red meat
- Oils
- Added sugar
- Alcohol
- Snacking if not hungry
- White bread, flour, pastas, dough, baked goods
- Dessert

What I should be eating:
- Chicken, poultry, seafood
- Eggs
- Lots of vegetables
- Lots of berries (berries are lower in sugar than fruits like bananas and grapes)
- One serving of nuts/seeds a day
- Almond milk 
- Oatmeal, brown rice, farro, quinoa
- 100% whey protein powder
- Sweet potatoes

What I want to get out of these changes:
- More energy
- Sleep better 
- Workout harder
- Fuel muscles 
- Decrease cravings
- Decrease binges on the weekends
- Feel leaner

Notice- the objectives do not mention any body weight or body fat percentage goal! This is not the point of it! This is a lifestyle dietary change that I have achieved in the past, and want to be able to add into my life again. It is not short term and it does not have short term objectives; these outcomes are about feeling better and living a healthier and happier life. 

I am not a registered dietician and this plan is not for everyone! I just wanted to share some guidelines about my plan as the new year rolls around. You can try some of these changes out, or come up with your own plan that will work for you based on your goals. My advice: don't be too ambitious and unrealistic. Figure out something that is challenging, but something you know you can impliment into your lifestyle without becoming unhappy. 

Maybe you don't believe in "new year, new you" just yet, but once you start setting goals, prioritizing goals, and hitting goals, you better believe you will feel like a new and better person inside and out. 

Good luck! Let me know if you have any questions!