You’re going to love this workout and today’s FUN interval story.
Let’s start with a bodyweight only workout WITHOUT equipment to keep burning fat throughout the day. I tried this first thing on a Saturday morning after an eventful walk with old Diesel the Dog, my German Shepherd.
10 Minute Metabolism Booster aka “Metabolic Treasure”
1) Cross Mountain Climbers (or plank) – 30 seconds
2) Full Body Extensions – 2 x 20 seconds + 10 seconds rest
3) Push-ups (or hold Push-up Plank) – 50 seconds + 10 seconds rest
4) Prisoner Squat Jumps or Prisoner Squats – 20 seconds + 10 seconds rest
5) Bear Crawl or Mountain Climbers – 30 seconds
6) Reverse Prisoner Lunges (alternating) – 60 seconds
– Rest 30 seconds and repeat 1 more time
Following the circuit I did a STRANGE interval.
I blame old Diesel the Dog (although it was my fault).
Before doing the 10-minute metabolism booster, Diesel and I did his normal walk. That also meant it was because of his normal poop. But he didn’t bring a bag! We had no choice but to leave a small “treasure” on the ground…
Until after practice, when I ran around the block, picked up the “Diesel Treasure” and then ran down the street with it (saying hello to all the neighbors walking their dogs, ha!), I left the treasure in the trash, and ran home. Time = 8 minutes. I was excited.
By the way, I also made a really weird but delicious gluten-free cereal for post-workout breakfast. This is what it was…
The “cereal” was:
– 3 ounces of walnuts
– 1/2 cup of blueberries
And the “milk” was:
– 10oz of water
– 4 ice cubes
– 2 scoops of pea protein
– 1/2 avocado
– 1/4 cup of blueberries
– 1/2 cup kale (you can’t taste it!)
Now we go to the fridge!
Every week, I try to make sure I’m fully stocked with a variety of fresh fruits and vegetables.
We like to go to local markets for produce as often as possible. And I always make sure I have plenty of greens like baby spinach, asparagus, mushrooms, and tomatoes to use for my morning eggs.
Sometimes I slice some lean bacon, along with some goat cheese, feta, or cheddar on the eggs.
Coconut water is another staple in my fridge.
I have a favorite green smoothie that I drink regularly, here is the recipe:
Green Banana Smoothie
Ingredients:
• 90g frozen banana pieces
• 1 cup of coconut water
• 1/2 tsp. cinnamon
• 1 teaspoon of coconut oil
• 1 tsp. vanilla extract
• 1-2 cups of baby spinach
• 1 scoop low carb vanilla protein
Method:
1. Blend everything in a high powered blender until smooth and frothy. Enjoy!
personal trainer for fat loss
That’s just one of my weird paleo/gluten free breakfasts that I make. I’ll have a lot more nutritional information for you this month for Fat Loss Month.” Stay tuned.
Now go and enjoy that metabolic treasure; )
Stay strong,
PS: This week’s kick-butt mindset morning tip:
“Without commitment, you can’t have depth in anything, whether it’s a relationship, a business, or a hobby.” -Neil Strauss
So… Take a step forward. Commit to fixing the big obstacles in your life today. Make the call, do the work, pay the price. It won’t fix itself. Up to you!
Never give up on what’s important to YOU!
