I’m entering my 40th year in 2019. Since I became an adult (legally of course, maturity had nothing to do with it), this milestone age would be when I would’ve achieved all of my life goals. Thank God I’ve grown up since then, but turning the big 4-0 is still a pretty big deal for me! So, I’m dedicating the entire year to becoming the best version of myself. And it starts with my physique.
I maintain a pretty healthy lifestyle. At least, I think so. My workout regimen isn’t as consistent as I’d like it to be, but life happens. Thankfully, part of “life happening” is chasing after four year old twin boys and rough-housing with them, which keeps my metabolism high most of the time. Since having kids, doing these two things has helped to keep me in shape over the past two years:
1. MICRO WORKOUTS
These are short high intensity workouts lasting less than ten minutes, but are very effective to keep your heart rate up and your full body engaged, especially when you don’t have plenty of time for a full workout. I do micro workouts three mornings per week, and again in the evening, if I don’t get a lunchtime workout in.
2. MEAL PLANNING
Planning ahead of time what I will be eating for the day helps to keep me from making decisions about what to put in my mouth when I’m starving (they’re usually regrettable choices). I aim to eat six meals per day. Breakfast, lunch, and dinner are slightly bigger meals, but I snack on foods that are rich in fiber and protein to stave off hunger and keep my energy up.
I’m taking it to the next level for my 40th year, so I teamed up with a friend of mine, Sade, to help me live my fittest life now. Sade is a competitive Bikini BodyBuilder, a certified personal trainer and nutritionist with a passion for inspiring others to live a healthy lifestyle in and outside of the gym.
We met up at a Gold’s Gym outside of Washington DC, known for being a bodybuilders’ gym, for a workout session.
Sade taught me the proper techniques and form for completing various exercises targeting my glutes, to help me make the most of my weight training. We also did a few circuit exercises together to help me build a stronger core.
I’ve always loved weight training, and I can’t wait to implement these tips into my regimen this year! There are a few other things I plan on doing this year as well to help me get maximum results for my efforts, and I’m sharing them with you:
1. JANUARY FAST/CLEANSE
Admittedly, this one isn’t new. It’s something I picked up a few years ago, loved it, and have been doing it since. Come January 2 (because who isn’t toasting at midnight?!), I try my best to abstain from alcohol, processed meat, junk food, and anything really that isn’t nutritious. I stick to healthy snacking and meals, like fruits and nuts, Greek yogurt, lean meats, and simple carbs. I also load up on veggies, fresh or cooked works for me. Setting this tone helps to keep me on track for the rest of the year.
2. EATING A BALANCED SIX
I mentioned above how eating six small(ish) meals per day helped to whip me in shape after birthing twins. In the spirit of transparency, I haven’t followed this “tip” since Thanksgiving, but I’m starting it up again this month.
3. ADDING THESE SUPPLEMENTS
I learned about Best BCAA by BPI Sports from watching one of Sade’s YouTube videos. It helps to prevent loss of muscle mass while burning calories during cardio workouts. I want to maintain muscle mass, while burning fat, so I’ll add one scoop to my water and drink before, during, and post cardio work in the morning. For days I plan on weight training, I’ll take a capsule of Acetyl-L-Carnitine to aid performance.
4. MORNING HIIT WORKOUTS
I’m not a morning person, so this one’s gonna be a toughy! But I know the results are guaranteed. If you aren’t familiar, HIIT or High Intensity Interval Training, is a cardio strategy of alternating short periods of high intensity aerobic exercises with less intense recovery periods. This strategy is highly effective (and popular), and has even more benefits when done first thing in the morning to burn fat stored overnight (as opposed to burning off that bagel you had for breakfast).
So there you have it, my blueprint for building a lean, mean physique, and living my fittest life in 2019! It’s going to be a challenge, but most importantly, it’s going to be fun. Especially when I start seeing results! Leave a comment, let me know if you’ve been inspired to live your fittest life this year.
To find out more about Sade, visit her blog The Fashionably Fit Life.