It’s Been A While Since…

We’ve talked meal and fitness plans and other healthy strategies. So, here’s a few things I’m loving lately:

Let’s start with workouts. Right now all I can manage is 30 minutes (usually a little bit longer over the weekend), but between work, taking care of & feeding E, and taking care of our home, this is the timeframe I give myself daily.

Session #1: Full Cardio

  • 10 Minutes : Moderate Jog
  • 15 Minutes : Quarter Mile Intervals, 0.25 at 50% , 0.25 at 80-90%
  • 5 Minutes: Cool down

Session #2: Cardio + Strength

  • 15 Minutes: Moderate Jog
  • 3x 10 dumbbell flys, 10 dumbbell arm raises, 10 tricep lifts, 10 weighted squats
  • 5 Minutes: Active stretching

If you don’t have weights, use cans of food or just do them with your own body weight. Another GREAT option is to head to november-project.com and look up your city and join them for a (zoom) workout you will get a mix of EVERYTHING and the people are pretty awesome also.

If you are better with pre-loaded video’s Peloton’s App has a free month trial of their workouts, Nike has their standard and premium Training Club App workouts for free currently, and Popsugar Fitness has an awesome YouTube channel that

Now for the foodie side of things, here are a few of my day-to-day go to’s:

Pre-workout: Piece of fruit + protein bar/cookie

Breakfast: Half bagel w/ Half avocado, fried egg, everything but the bagel seasoning

Snack #1: Berries + almonds

Lunch: Grilled Sandwich + salad

Snack #2: Whole Foods bar (like Rxbar) or peanut butter + pretzels (sometimes both, ha!)

Dinner: Quinoa w/ roasted veggies, and avocado

And then always a little something sweet after our evening walk.

But here’s the thing: any well-rounded recipe plan isn’t always easy, it’s not a golden rule to eat the perfect proportions of fats, carbs, fruits, veggies, and dairy. Life is fun: eat well, but have fun. Create new recipes, bake some brownies occassionally, order Mexican food, and then drink your water and stay active.

A few other helpful things in this season is a daily quiet time and a good book. The App “Calm” is great for a few minutes of quiet time, also a good sit in a dark room, or a slow walk in nature. And on the book side here are a few that I am loving: The Impossible First by Colin O’Brady and The Ride of a Lifetime by Robert Iger.

Do you have any go-to recipes or relaxation exercises in this season? Let me know in the comments.

For now friends,

Jordan Woodson

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