5 Healthy Gym Tips

With spring break approaching WAAAY sooner than any of our bodies are ready for, I figured I’d share how I am getting my lazy, college bum in shape (lol kinda) this season. A few healthy tidbits I have learned from my dietitian (thx PU wellness suite) and butt kicking workouts should be a little help for your break bod.

1. EAT BREAKFAST.
Every morning I make that decision of sleeping in just a half hour longer before class or jumping (more like falling) out of my loft & grabbing a quick protein packed breakfast. My dietitian has stressed this to me majorly especially with constant working out and wanting to build muscle. My go-to quick dining hall bfast is:

1/2- 1 cup of scrambled eggs
1-2 turkey sausages
1 slice of 5 grain toast w buttah
a grape fruit w splenda / banana w PB
2% milk OR black tea w honey

2. Take Advantage of Your Sauna
I am a big big BIG support of the sauna. The much dreaded ab workout has now been moved to the sauna also. My muscles are movin n grove’n without worrying of making my body any more sore than it already is. Fun Fact: Saunas are my favorite detox. They help sweat off water weight, build your immune system (amen), help with pain, clearing skin and circulates your blood flow.

3. Abs Abs Abs
With my favorite workout in the sauna being abs it’s only right to think about the benefit of everyday abs. A constant routine will help strengthen your core which will lead to better breathing, better posture, assist you in excelling in sports, prevent lower back pain and everyones favorite, slim your waist line down. Mix these benefits with those from the sauna and it’s a perfect love story. My easy, everyday ab workout in the sauna includes:

30 feet together crunches
30 feet raised crunches
30 legs flat crunches
60 each side bicycles
60 each side penguins
30 normal crunches
25 each side side crunch
outside of sauna:
4×12 each side standing crunch with 25lbs
4×12 medicine ball toss incline sit-up 10lbs

4. Change up Your Workout
Many times people don’t see the results they’re hoping for because they go to the gym day in and day out, but do the same thing. Every time I go to the gym I like to challenge myself with something a little different. Whether it be a normal workout, but adding a higher weight + rep or maybe just finding a weird exercise out from a friend (the ones that aren’t scared of the weight room). Switching things up a little will start to build more muscle and make your body work harder than it’s trained to.

5. Keep. It. Up.
Going to the gym once is not going to give you an instant flat tummy (if u can make this happen lemme know). Making sure you keep up with your work out + healthy eating at least 80% of the time will help show you the results you have been looking for. This can be a hard one for a lot of people. I know personally I start my week strong, but when Friday rolls around it is time for nights out which leads to every college students weakness: cheesy bread. Eating junk food every now n then is not going to destroy what you’re working towards (your body is a lot smarter than you think).

My body is no where near perfect and I am still getting myself to stay on track, but with a healthy support system and motivated friends I am getting to where I strive to be. I do not have a set goal, nor do I hope to be “perfect”. Everyday I strive for progress, healthiness and happiness. See you soon spring break, I’m ready for ya.

xoxo

-Ashley

Fav quick, healthy snacks:
Whole grain tortillas + organic crunchy PB
Orange slices
Nutrigrain bars
yogurt + raspberries/peaches + almonds/granola
pitas w hummus (is this healthy? idk I am still eating it)
black tea

Fav shoulder + back workout
standing military – 3×8
plate lifts – 4×8
t raises – 4×8
arm curls w bar 3×8
tricep pull downs – 3×8
chest pulls – 4×8
single arm pulls – 3×8
assisted pull ups – 4×8
back pull downs – 4×8
barbell shrugs – 4×10
back extensions – 4×8
one arm dumbbell lift – 3×8 (each side)

Fav leg + booty workout
warm up on stair master rotate through side stepping, skipping steps and adjusting speed – 10-15 minutes
squats – 3×10
curtsy lunges – 3×8 (each side)
Hip abductors – 4×10
Hamstring curls – 4×8 (heavy)
calf raises w weight – 4×12
kickbacks w weight – 4×10
hip raises – 4×10

 

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