How to Get a Regular Schedule by Spending Just 20 Minutes? – Fitness Gurls Magazine
So it’s August and bikini season is giving way to sweater weather which means hibernating in your cozy room with comfort food in your lap will soon be a thing. But here’s the real thing- did you get the beach bod you were aiming for this summer? Rewind to January. Has your New Years resolution to get in the best shape of your life kicked into gear or did old habits rear their ugly heads to come March?
Catch, Savannah’s past columns: LynxMode column
We’ve all heard it before; unless you put serious work in, you’re not going to get results, blah blah blah *insert fitness speech here.* This really is your game though. All you’ve ever wanted in terms of your fitness goals have been in your control and reach every single day. Don’t forget that the mirror selfie showing off rock hard abs and toned thighs isn’t the result of one month of hard work. It’s the final product of a series of choices that YOU make that get you one step closer to obtaining the physique you want.
I never like to delve into diet and exercise tips without a little mental exercise first. The reason for that is pretty obvious- what’s most people’s excuse for not eating clean or going to the gym? It’s usually along the lines of “I didn’t feel like it,” “I don’t want to wake up that early,” or even “there’s too much good food out there not to eat.” The true origin of physical excellence isn’t genes or luck, it’s hard work. Instead of envying the people at the gym with perfect bodies, take note of what they do and admire the fact that they, just like you, are busting their butts trying to be their best.
So how do you go about getting Lynxy and STAYING that way? My mother always told me if you stay ready, you never have to get ready, and man is that the truth (shout out to Moomjy for the advice 101). I don’t believe in crash diets, or even bulking/shredding seasons like a lot of my fitness contemporaries do. Personally, I think all that does is breed unhealthy habits and a cheat/reward system that messes up with your body’s natural desire to fuel itself with nutrient-dense foods. Let me break this down into three parts.
Also, check out: Listen to Savannah Lynx on the Fitness Gurls Podcast
The Hardest Part
Think of it like this. You’re on a bicycle and you’re facing a huge hill. You are starting from a full stop and have to inch your way up the hill. This is just like starting a new diet/workout regiment. It’s hardest at the beginning because you have no momentum! This is when most people tap out and never get to the second part.
The Medium Hard Part
You’ve gained a little momentum by making good choices and feel the proverbial bike beneath you moving faster. It’s still a struggle, but now that you’re in it, results seem just around the corner.
You’ve done everything by the book and you’ve seen some results, but not nearly what you had hoped for by this time. DON’T QUIT. This is just a plateau and you can expect a lifetime of healthy habits to give you an active lifestyle and the body that comes with it in due time.
This is the part where former pageant girls and bikini competitors tend to go back to their “off-season” ways. In my experience, it’s better and easier to keep this regiment going so that it becomes second nature to you. At this point, daily exercise is a no-brainer and you’ve got it all down now that you’ve biked your way to the top of that hill.
How’s here I do it
**Note I’m am not a trained nutritionist but have dedicated my life to pursuing a healthy/happy balance that can also get you and keep you looking and feeling your best.
EVERY SINGLE DAY. Make it to the gym. No gym? No problem. Floor exercises are JUST as effective and work well in concert with a daily regiment.
Be mindful of stretching hip flexors and calves
5 sets of 20 push-ups and 20 crunches alternated
1-mile jog at 6 mph
10 sets of 20 push-ups and 20 crunches
Run .5 miles at 7.5 mph
5 sets of 20 push-ups and 20 crunches
Walk at 4mph in steep incline for .5 miles
Run .5 miles at 8mph
5 reps of sprinting for one minute with cooldown 2-minute walk in between
3 sets of 20 push ups and 20 crunches
Personally, my routine isn’t that strict. If I want to run harder and faster, I do. If I don’t, I jog but make sure I make it to the gym every day. The very act of going makes you think twice about food choices when your willpower is running low which is what this is all about. Consistent work will yield results.
If you don’t have a treadmill, opt for mountain climbers and burpees in conjunction with push-ups and crunches. It may sound old fashioned, but it’s tried and true and let me tell you IT WORKS!! Don’t fool yourself thinking you need fancy equipment to break a sweat.
Here’s a lil story about the most patriotic photo I’ve ever had or will have 🇺🇸🇺🇸🇺🇸 When I was a little girl, I was an annoying little complainer. But when my my incredible stepdad stepped into my life, that changed. If something wasn’t right, I was too cold, or didn’t want to do something, he would collect himself and very matter-of-factly state in his former marine manner, “pain is weakness escaping the body.” I took that to heart and cultivated an understanding of mental toughness and the power of mind over matter from that point on. During my sunrise run this morning, I spotted a group of marines wearing t-shirts with that exact saying printed on the back. I went over to them and asked if I’d be able to buy one. They said no…but I could earn one. After a grueling training camp in the hot sun, lifting heavy metal tins till my arms and legs felt like wet noodles, they congratulated me and handed me my “earned” t-shirt. I have so much respect for our men and women in service and today was just a little taste of something I know I would never be able to endure. God bless America and thank you to anyone and everyone for their service. Just reminds me how much our country needs to do something REAL about fixing our broken VA system. #freedomisntfree #goarmy #semperfi #earnit #painisweaknessleavingthebody #usa #merica #proudtobeanamerican @sakuraswimwear @mark.james.photo