CLIENT RESOURCES

WORKOUT ESSENTIALS

The Stick, the Foam Roller, the best lacrosse balls, the infamous calf stretcher…these are the essentials for helping your body recover from workouts at home. These tools, when used regularly, eradicate low back pain, knee pain, and foot pain. Click the button below to purchase.

This Daily Stretching and Rolling Routine covers all the basics to help you recover and stay injury free.

Weekly yoga is an excellent addition to your strength training routine. If you don’t feel like going to an in-person class, click the link below for my favorite YouTube yoga instructor’s page and do it in your living room.

MEAL PLANNING

Need easy, healthy meal ideas? Click below for over 150 recipes I’ve approved of. Foodgawker curates recipes from food bloggers all over the internet, so you may have to scroll down a bit on any bookmarked site to find the recipe.

Meal planning is critical to weight loss success. It helps us all avoid that “it’s 7 pm, I’m ravenous, and there’s no food in the house” dilemma. Take a few minutes to fill out this handy chart over the weekend; you’ll seriously thank yourself later in the week.

TRAVEL WORKOUTS

On the road and need a workout to do? Here are two ideas that only require a park bench or coffee table.

Equipment Needed: Gym Bench / Coffee Table / Park Bench

Warm up = 10 mins of walking/jogging + Dynamic Warm-Up (you know it!)

 

Countdown Workout

 

First round = 8 reps of each, second round = 7 reps of each, third = 6 each…and so on down to 1. 
  1. Squats
  2. Push Ups
  3. Bicycles (double the number you do for these, each side)
  4. Lateral Lunges (step out to the right, keep heel on ground, butt back. Keep left leg straight, pushing up off right. Repeat on the left side, alternating)
  5. Tricep Dips
Cool down = 10 min walking/jogging + Daily Stretching + Rolling Routine

Equipment Needed: Gym Bench / Coffee Table / Park Bench

Warm up = 10 mins of walking/jogging + Dynamic Warm-Up (you know it!)

 

3 Rounds of (45 seconds on / 15 seconds off)

 

**Use the app called Interval Timer to time yourself**

 

  1. Lunge and Twist
  2. Supermans – lying face down, arms overhead, lift upper body and legs as high as you can in the air. Hold for a count of two, then back down.
  3. Plank Hold
  4. Mountain Climbers – hands on the ground or hands on a bench
  5. One Leg Bridge – Left Side. Lie on your back and bring your left heel right up to your butt. Right foot in the air. Squeeze your abs and lift your butt as high in the air as you can. Then return to the ground, repeating.
  6. One Leg Bridge – Right Side
  7. Russian Twists
  8. Push ups on Bench
Cool down = 10 min walking/jogging + Daily Stretching + Rolling Routine

OTHER GOODIES