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https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568

Day 3 of Stay-at-home orders and it was time for a sweaty HIIT workout! It’s good to switch things up! I did this workout in my driveway.  It was fun, challenging and definitely brought the sweat!

HIIT (High Intensity Interval Training) is a great way to get in a full-body workout in minimal time.  This form of interval training alternates short periods of intense work with recovery.  Most exercises can be done anywhere with minimal to no equipment!

Intervals can vary based on your fitness levels. I used the Interval Timer app to set work/recovery intervals.  https://apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568

A few good intervals to start with….

20 seconds work / 20 seconds recovery,

30 seconds work / 30 seconds recovery,

Or, increase the intensity by reducing the “rest” interval:

40 seconds work / 20 seconds recovery.

The exercises I used for this workout are:

  • Lateral lunge
  • Squat jump
  • Reverse lunge to knee drive
  • Skaters
  • Walkout to plank
  • Mountain climber
  • Cross body mountain climber
  • Spider-Man full plank
  • Diver bomber pushups

For more information on workouts you can do anywhere to stay on track with your goals, contact me at, http://vickidiazfitness.com/contact/

Stay healthy Friends!

Got motivation?

I often get asked where I find motivation to get my workouts in and eat healthy.  Sometimes it’s the little things like my room key from Olympia that I turned into a magnet on my refrigerator which holds special notes from my daughter.  Most days, I’ve got my game face on and I’m ready crush it!  But, the truth is, some days I’m simply not motivated.  I have to make the decision to stay up late to prepare my food, schedule in time for a workout and actually do it!  The act of movement and starting the action puts me in a better mindset and once I get going I feel more energized.  There will never be a perfect time to start and you’ll never feel ready.  But, when you put the wheels in motion, it does get easier!  Some of the best workouts I’ve had are when I didn’t overthink or plan, I simply jumped in, did a mental reset and BAM… felt amazing!!  A few things I do the night before to launch my day for success:

  1.  Plan what I’m wearing to the gym. Socks, undies, shoes, all of it!  This leaves no room for procrastination and trying to pick out your outfit.
  2. Pack food, supplements, protein, water, etc. so that it’s ready to grab and go when you head out the door.
  3. Headphones charged and in gym bag!
  4. Pack an extra set of clothes for post-workout.
  5. Game-plan for the workout.  Muscle group(s) & cardio.  I don’t get to detailed with this, but I do have a workout focus or goal everyday.

YOU are worth it!  Taking time for yourself is not selfish.  Plug into audio books, music, inspiring friends who motivate you, and before you know it…  one day you’ll look back and wonder why it took you so long to get started!

Keep in touch!  Share what motivates you and tag me on social media @vicki_fit!

Resolution Reset

Resolution Reset

We’re one month into the new year!  We started the new year with big goals and ambitions for finally sticking with our health and fitness goals. Life happens, we get distracted and before you know it, those goals can slip away if we don’t recommit to our action plans.  Good news!  It’s never too late to get back on track!  After all, meaningful and realistic health and fitness goals are meant to improve the quality of our lives forever, not just for a spring break get-away.

If you’ve slipped away from your plan, recommit and rejuvenate your mindset!  If you haven’t been 100% on your plan, you have NOT failed.  Stop the negative self-talk from spiraling into disappointment.  Sure, sticking with your plan at 100% will yield faster results, but if you’ve doing 90% better than you were yesterday, you’re off to a great start!

Your health is your #1 priority!  Saying it and actually committing to the behaviors and habits that make it priority are two different things.  God willing we get to wake up each day and make decisions that impact the course of our day.  Taking time to eat healthy and exercise is not selfish!  Treat your body well so you can show up as the best version of YOU!

Instead of focusing on what you CAN’T eat, focus on what you GET to eat.  No one wants to feel deprived, so let go of what does not serve your goal.  Focus on what you can add to your diet like more healthy fats and protein.

Think of your workouts as shaping your body, not just loosing weight.  Weight training is the ultimate anti-aging activity we can do for ourselves.  Make your gym time consistent, safe and challenging!  Set short term goals that set you up for success in reaching your long-term goals!

Find a supportive tribe who helps keep you accountable and inspired.  If you’re not finding that support at home, there are plenty of groups focused on similar goals.  Find a trainer who inspires and motivates you!  We all started somewhere and no one is meant to do this alone.

Faith is taking the first step even when you don’t see the whole staircase. ~ Martin Luther King, Jr.