30 minute at home Tabata Workout

Let’s keep it simple. You want to workout. You don’t want to go out in the cold. You have to fit your workout while your baby sleeps. You only have 30 minutes between waking and showering to fit a workout in. Whatever your reason, here is the solution!

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30 minute at home Tabata workout

20 seconds of work, 10 seconds of rest, continuously.

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Jumping jacks
  • Rest
  • Burpee no push up
  • Rest
  • Rapid squats
  • Rest
  • Skater hops
  • Rest
  • Hand release push up
  • Rest

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Front jacks
  • Rest
  • Burpees
  • Rest
  • Squat jumps with 180 spin
  • Rest
  • Football tires
  • Rest
  • Military push up
  • Rest

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Power jacks
  • Rest
  • Push up, plank jack, push up
  • Rest
  • Lateral hop squat
  • Rest
  • Heisman
  • Rest
  • Plank jacks
  • Rest

Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes

  • Sprint in place
  • Rest
  • Lateral shuffle
  • Rest
  • High knees
  • Rest
  • Butt kickers
  • Rest
  • Mountain climbers
  • Rest
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A Resolution You Can Stick To

The other night I was reviewing my resolutions that I set for the 2015 year. There were some usual, common ones related to sustaining my health and fitness, etc. But one stood out to me.

I resolved to experience one new thing a month.

How awesome? Experiencing one new thing a month, that was something I could do, it was something I did! And by making it a goal to experience, in turn I was also present. Make a goal to have new experiences with those close with you, experiences small or big, it does not matter!

Here are the simple, or wild, experiences I had each month:

January: I rang in the new year, with new people, in a new place, and began a new year.

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Kansas City, Power & Light District; January 1, 2015 12:00AM 

February: I had sushi for the first time while celebrating my cousin/roommate/sushi lover’s 21st birthday

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SOHO Sushi Bar & Deli; February 16, 2015

March: Like any other year, I turned a year older, but in a new PLACE! We took on South Padre Island for my last college spring break

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South Padre Island Coca Cola Beach; March 17, 2015

April: Again, just like every other year we got to celebrate my boyfriend, Alex’s birthday, but our soon to be puppy was BORN on the same exact day!

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Born in Hayward, WI; April 8, 2015

Oh and I was able to attend the Iowa Governor’s Conference of Public Health

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Cedar Rapids, IA; April 14, 2015

May: The biggest month of them all! Let’s see to start, I graduated college

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University of Northern Iowa; May 9, 2015

And then I went with my mom to New Jersey & New York to see my cousin

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Hopped off the plane and met former MLB player and current television analyst for MLB netowrk, Harold Reynolds; New Jersey, May 15, 2015

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And then we saw Darius Rucker for the first time

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We then woke up bright and early to go see the Today Show (GAH DREAMING!) and then checked into our hotel in the heart of Times Square

June: Our precious puppy, Otto, met his forever home in Iowa

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Meet 13 lb English Golden Retriever, Otto; June 5, 2015

June: Along with my boyfriend and my best friend, I went to my first Collegiate Summer baseball league game

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Waterloo Bucks Stadium; July 3, 2015

OH AND I CANT FORGET MY FIRST EVER (AND HOPEFULLY NOT LAST) TAYLOR SWIFT CONCERT!!

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Taylor Swift @ Soldier Field; July 18, 2015

August: The month that I started my 5 month internship with Covenant Medical Center at their Wellness Center

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September: I attended my first wedding with my man, and the first wedding I can actually remember going to, since all of my other wedding attendances I was under 3 feet tall and too young to remember

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Lansing, Kansas; September 18, 2015

October: Otto’s first UNI tailgate (and by experience as his mother, this was new for me too!)

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November: We saw Mockingjay Part 2 for the first time, and I was able to bring Alex home for Thanksgiving for the first time

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My family’s annual Black Wednesday party bus; now featuring Alex

December: the month that I ended my internship and started a full time Salary position job at Kosama as the General Manager (which I had kind of been for the past 3-5 months due to some management instability/issues)

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Kosama Complete Body Transformation, Cedar Falls staff

 

Resolutions don’t have to be hard, the best ones are the ones that grow you as a person and grow your relationships with others. So I challenge you; try one (or more!) new thing each month this year, and every year! You won’t regret it!

So It’s a New Year

So it’s a new year, what is it going to bring you?

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The new year strikes year after year without failure and what do we see? We see gyms busting at the seams with those resolving to finally get “fit” this year, we see fresh produce flying off the shelves quicker than  it can be restocked by those resolving to eat “healthy” this year, we see banks, accountants, etc. with jam packed scheduled by those resolving to get their finances “in line” this year.

What do all of these things have in common? The tendency to dwindle off come March, and even more so by July. What’s the problem with resolutions? They tend to strive off of other’s resolutions. When everyone is gung-ho about their goals at the beginning of the year, it is easy to feed off that energy and stick to your goals, but when everyone starts slacking and making excuses on why this year is just not “the year” to finally reach those goals, it is even easier to follow the pack and ditch yours too.

Humans are creatures of habit, and when year after year you set the same goals, and ditch them the same way, that habit will engrave deeper and deeper.

So how to “fix” it?

First things first: you do not need FIXING, maybe you just need to find the inner desire and strength needed to accomplish whatever it is you want to accomplish

Stop calling it a resolution, a resolution means to resolve, and the resolve means to find a solution to something that needs fixing. You do not need fixing, you just don’t. You need goals, goals are dreams with deadlines

Set small goals, I REPEAT, set small goals! Why does January have to be THE month for goals? Why does January 31st have to be the do all, end all, of those goals? My suggestion? Have a big picture called a vision, or a dream if you will, comprised of 12 smaller images called goals. If you make a new goal towards the big picture every month you will be more likely to stick to the goals because you are eliminating boredom, self deprivation, or just a crazy state of mind telling yourself to fix something all at once. Small goals work- scientifically proven

STOP COMPARING, in fact make it a goal to stop comparing yourself to others. It does no good, not now, not tomorrow, not ever! PERIOD. 

Set goals that follow your dreams and aspirations and that are unique to you- you will forever be uniquely you, treat yourself that way.

 

So what do your goals look like? Will your January be focused on something different than February, will you give yourself time to see change, to see results? Will you be proactive?

If you need extra help get ahold of me! I am offering online personal training, nutrition consultation, or just online help! And if you’re in the area I am offering face-to-face personal training!

Follow me on instagram at commit_fit_carly or email me at carlymae717@gmail.com

🙂