3 Ways to Become the MacGyver of Spring Cleaning

macgyver-1It's officially Spring here so it is time for Spring Cleaning! Have an open mind and let's apply this yearly tradition not only to your home, but your body & mind as well! Become an expert and a MacGyver on Spring Cleaning!

Your Spring Cleaning Goals:

#1 = HOME: Clean out, declutter & focus on one room in your house that has been bothering you all winter!

#2 = MIND: Close your eyes, and think about one thing that you've been meaning to do, that has been on your mind all winter (or for the past year!). Write it down. Now write down the roadblocks associated with this goal or obstacle. Now get strategic and write down the steps to tackle each roadblock. This week start working toward overcoming your obstacle and achieving your goal ONE STEP-AT-A-TIME!

#3 = BODY: This week it's all about simplifying everything! Simplify your diet. AND simplify your exercise routine (if you don't have an exercise routine, than start with the one spelled out below!)

BODY: EAT CLEAN

  • spinach-frittata-goat-cheeseDrink eight, 8 ounce glasses of water per day
  • Whole foods, nothing processed.
  • No baked goods, breads, added sauces, condiments, sugar or artificial ingredients or artificial sugars.
  • Eat lots of green leafy vegetables like kale, broccoli & spinach.
  • Add some colorful veggies to the mix like bell peppers, tomatoes & carrots.
  • Eat clean & lean animal and plant proteins like organic, free-range & grass-fed turkey, bison, & eggs, as well as raw almonds, cashews, & sunflower seeds!
  • Get some healthy fats in your diet from ground flax seed meal, avocados, coconut oil, & the nuts & seeds listed above.
  • Lastly, include some unrefined, unprocessed, wheat-free organic whole grains like quinoa & buckwheat!
  • Keep it simple. Each meal should only have 3-4 ingredients (for example: a kale salad with tomatoes, bell peppers & 2 eggs scrambled is a yummy breakfast, lunch or dinner option you can cook up in one pan on your stove top).
  • Use lemons and fresh herbs & spices to flavor your meals and snacks.

BODY: SIMPLIFY YOUR WORKOUTS

This week focus on one muscle group per day and do at least 5 workouts. Choose one of the exercise routines below. Do the given number of reps/sets/time and then perform the cardio option for given duration. Go at your own pace and for your own skill level & have fun with it!
backflyrowROUTINE #1:
Muscle Group - Chest/Arms. Do 5-10 sets of 10 push ups.
Cardio - Run for 25 minutes at moderately fast pace.
*Do push ups against wall, or on your knees, or on your toes depending on your skill level
ROUTINE #2:
Muscle Group - Glutes/Hams. Do 5-10 sets of 10 prisoner jump squats.
Cardio - Run for 25 minutes at moderately fast pace.
*Just do squat portion (minus the jump), if you don't feel comfortable doing jump squats
ROUTINE #3:
Muscle Group - Triceps. Do 5-10 sets of 10 tricep dips.
Cardio - Run for 35 minutes at moderate pace.
*Do dips from a chair, a bench or a dip bar
ROUTINE #4:
Muscle Group - Quads/Abs. Do 5-10 sets of 10 step ups/leg.
Cardio - Run for 20 minutes at max pace.
*Do step ups from floor or onto a chair or step bench
ROUTINE #5:
Muscle Group - Back/Abs. Do 5-10 sets of 10 Back Fly/Back Row combo (image on right).
Cardio - Run for 45 minutes at a steady-moderately challenging pace.
*Use dumbbells or if you are a beginner you can even just use two water bottles!

maxflowgreyHVNERTH

It's good to change up your workout routine every 4-6 weeks to trick your muscles & body (& mind)! I wanted to share with you one of my favorite workout shirts that gets me pumped up (on the right).

What's your favorite inspirational & motivational workout gear?

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