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5 Minutes Read

Surge Into Spring: 28 Day Exercise Plan - Week 2

Feel free to call it a 28-day workout plan, a 28-day bust it to bikini season, a revamp of your fitness, whatever. Call it what you like! I only ask that you take this 28-day plan, and ANY exercise plan, with a grain of salt. There is no one-size-fits-all routine. But this exercise plan will help satisfy a ton of your body’s needs. It is suitable for beginners and advanced exercisers alike and can be completed in or out of a gym! There are lots of extra suggestions too, for how you can make the routine your own and boost your results. So, get ready to surge into spring. Get ready to thrive!

Below, you will see a 28-day program that incorporates all three energy zones of training. To put this simply, the exercises in this program tap into strength, speed, and endurance training. Why all three?

Strength (or building towards strength) – assists in muscle balance, spinal health, osteoporosis prevention, weight loss, toning, lean mass acquisition, and more.

Speed – short runs, or cardio workouts, with speed intervals, and/or High-Intensity Interval Training (HIIT) will help boost caloric expenditure in a short period of time and may aid in stimulating growth hormone.

Endurance – allows you to workout for a longer period of time while enjoying the benefits of fat burning and reaching an endorphin high.

There are many more benefits to each training zone. These highlights are just the start.

Go ahead, look at the example routine below that shows 28 exercise days that will balance your body, burn energy, and make you feel ready for warm weather.

For more details about how the exercise suggestions above can be turned into actual workouts, see the Beginner (B), Intermediate/Fit (F), and Advanced/Athlete (A) level suggestions below:

Here are a few general suggestions to help improve your diet during your program:

  • Eat veggies at lunch and dinner – this is so crucial for satiety, nutrition, and training your taste buds to appreciate truly yummy, natural, and healthy foods
  • Don’t skip breakfast – c’mon we’ve heard this one since we were 5!
  • Remember to drink water
  • Limit processed sugars/sweets – if you like sweet treats, I’m not one to tell you never to have them – simply try to plan a time of day in advance for when you will enjoy them. This will help prevent you from going overboard and will allow you to focus on the taste and anticipate the enjoyment
  • Try to limit processed foods by planning meals ahead of time and shopping the perimeter of the grocery store (where the fresh stuff is!)
  • Have a back-up plan – carry nuts, an apple, a protein bar, or any healthy snack to help avoid low blood sugar swings and keep up energy (my friends know that I can be quite the soccer mom – snacks are always on hand!)

As you can see, this isn’t reinventing the wheel. We don’t have to struggle to find the perfect routine or the next fitness fad. We just have to put simple actions into motion so that we can have healthy lifestyles that fill us with joy.

Over 28 days, this routine can help you lose anywhere from 3 – 8 lbs. Not bad considering that the vast majority of these workouts are under an hour, right?! The general weight loss recommendation for women is typically .5 – 1 lbs/week. We’re right on pace with those recommendations, if not pushing them a little bit because I know that women get extra invigorated once the weather turns warm. That said, we’re not going overboard and trying to lose “21 lbs in 21 days.” Yikes, was an organ removed?! We’re aiming for progress that is manageable for the long term. It’s not fun to feel fabulous in June and “junky” again by July, is it?

These weight loss estimates are only based on these workouts, not on the level of intensity you may bring to the table while doing them. The estimates also don’t take into consideration the calories you continue to burn after your workout. Additionally, these estimates assume that you’re eating for weight maintenance. If you eat a little less than your maintenance caloric level, then you can lose a little more. Even 150 calories less a day can be helpful for weight loss and will ensure that you’re not feeling deprived or swinging between binge eating days and starvation.

Week 2

Day 8: REST DAY!

Day 9

B – 30 min upper, lower and core workout

F – 45 min upper, lower and core workout

A – 45 min upper, lower and core workout heavy (aim for weights that fatigue you or cause failure within 8-10 reps)

Day 10

B – 20 min jog + 3 sun salutations + 3 burpee rounds of 6 reps

F – 30 min run + 6 sun salutations + 5 burpee rounds of 6-8 reps

A – 45 min running – every 6-8 min stop to do a 2 sun salutations and 2 burpee rounds of 6-8 reps *if you become dizzy then save the salutations and burpees for the end of the run

Day 11

B – brisk walk/slow jog for 35 min

F – 35 min jog/run

A – 35 min fast run with 30 seconds sprinting every 3-4 minutes (one way to do this is to do it once every new song on your playlist)

Day 12: REST DAY!

Day 13

B – 35 min lifting upper/lower combos

F – 50 min lifting upper/lower combos

A – 65 min lifting upper/lower combos

Day 14

B – brisk walk/slow jog for 35 min

F – 45 min jog/run

A – 50 slow to moderate pace run

Getting Out of a Rut: High-Intensity Interval Training

If you’ve fallen out of the super-determined-and-hitting-the-gym-hard routine, it’s okay! If you’re feeling lackluster about exercise, I get that too. If you’ve decided to become submissive to the powers of winter and are posting pictures online from last summer’s vacation, well…you’re not alone.

There are tons of readymade exercise plans abound so I will spare you a cookie cutter formula. Instead, I would love to direct your attention to a way of approaching exercise: High-Intensity Interval Training (HIIT). This kind of training will boost your energy and allow you to minimize gym time during seasons when you’re just not “feeling it.” Ahem, like the end of February when it’s easiest to pretend you’re a bear in a cave. So cozy. So warm.

HIIT exercise sessions can range from 4-30 minutes and consist of a tough movement followed by moderate activity as a rest. Depending on your fitness, you can do anywhere from 3-10 reps of the tough move before taking your rest. Not bad, right?! There are oodles of benefits that you will reap after some focused effort.

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06.09.2025

The Incredible Benefits of Walking

Physical Health Benefits of WalkingImproved Cardiovascular Health Regular walking reduces the risk of heart disease. A 2013 meta-analysis published in PLOS One found that walking at a moderate pace for at least 30 minutes a day reduces the risk of cardiovascular events by 31%. Walking improves circulation, lowers blood pressure, and strengthens the heart.Weight Management Walking helps burn calories and supports weight loss. A study in the Journal of Obesity demonstrated that walking for 12 weeks led to significant reductions in body fat percentage and waist circumference, especially in women.Enhanced Bone and Joint Health Weight-bearing exercises like walking increase bone density and reduce the risk of osteoporosis. Walking also helps lubricate joints and reduce arthritis pain, as shown in a study by the Arthritis Foundation. Walking regularly can be as effective as nonsteroidal anti-inflammatory drugs in reducing joint pain.Boosted Immune Function A study published in Medicine & Science in Sports & Exercise found that people who walked briskly for 30 minutes a day experienced a 43% reduction in sick days. Walking mobilizes white blood cells, improving immune system response.Mental Health Benefits of WalkingReduced Stress and Anxiety Walking releases endorphins, the “feel-good” hormones that alleviate stress and improve mood. A 2016 study in the Journal of Psychiatric Research revealed that walking in natural environments significantly reduces symptoms of anxiety and depression.Improved Cognitive Function Walking boosts brain health and lowers the risk of cognitive decline. A 2018 study published in Neurology showed that older adults who walked regularly had larger hippocampi, the brain region responsible for memory and learning.Better Sleep A study in Sleep Health found that people who walked regularly fell asleep faster and reported better sleep quality. Walking during the day helps regulate circadian rhythms, promoting restful sleep at night.How to Optimize Your Walking RoutineTweak Your TechniqueKeep your chin up, tummy tucked, and shoulders back for an effective stride.Use a heel-to-toe motion, letting your heel strike the ground first before rolling forward and pushing off with your toes.Swing your arms at a 90-degree angle to enhance momentum.Invest in Proper GearHigh-quality walking shoes with good arch support and cushioning can prevent injuries.Wear comfortable, weather-appropriate clothing to maintain range of motion and stay dry.Practice Mindful WalkingEngage your senses by focusing on the rhythm of your steps, the sounds around you, or the feel of the ground beneath your feet.Mindful walking doubles as meditation, reducing stress and enhancing focus.Shake Things UpChange your walking routes to keep things interesting. Explore new neighborhoods, parks, or trails.During bad weather, walk in malls or use a treadmill with a playlist or uplifting videos to stay motivated.Find a PartnerWalking with a friend, family member, or pet makes it more enjoyable and helps you stay consistent.Joining a walking club can provide a sense of community and accountability.Create a Walking “Bucket List”Identify destinations you’d love to explore on foot, such as scenic trails, national parks, or vibrant cities. Combining walking with travel can be an exciting way to meet fitness goals.Scientific Data on Walking’s BenefitsDouble-blind studies have consistently highlighted the benefits of walking. For instance:A 2019 randomized controlled trial in The American Journal of Preventive Medicine found that participants who walked for 40 minutes three times a week showed significant improvements in cardiovascular fitness and mood compared to a control group.Research in The Lancet linked moderate-intensity walking with a 20% lower risk of premature death among older adults.Final ThoughtsWalking is a low-impact exercise with high-impact benefits for both physical and mental health. By optimizing your technique, varying your routine, and incorporating mindfulness, you can elevate walking from a simple activity to a powerful tool for well-being. Start small, stay consistent, and let each step bring you closer to better health and happiness.Scientific Studies Referenced:Meta-analysis on walking and cardiovascular health (PLOS One, 2013).Study on weight management benefits of walking (Journal of Obesity).Research on joint health and arthritis (Arthritis Foundation).Immune function study (Medicine & Science in Sports & Exercise).Study on walking and mental health benefits (Journal of Psychiatric Research, 2016).Cognitive function study (Neurology, 2018).Sleep health and walking study (Sleep Health).Randomized controlled trial on walking’s benefits (The American Journal of Preventive Medicine, 2019).Research on walking and longevity (The Lancet).

04.02.2025

Orange Sesame Chicken

Servings: 2, Prep Time: 10 min, Cook Time: 280 minIngredients10 oz [282.5 g] Boneless Skinless Chicken Thighs (raw)0.25 cup [56 g] Coconut Aminos2 tbsp [42 g] Honey1 tbsp [15 g] Orange Juice1 tbsp [16 g] Tomato Paste0.25 tablespoon [3.4 g] Sesame Oil0.25 tbsp, minced [2.13 g] Garlic0.25 tsp [0.45 g] Ginger (Ground)1 Dash [1 g] Himalayan Pink Salt1 dash [0.1 g] Black Pepper0.5 tbsp [4.5 g] Sesame Seeds0.33 cup [61.05 g] White Rice (Uncooked)2 cup, florets [142 g] BroccoliDirectionsPlace chicken thighs in the bottom of a slow cooker.Place the remaining ingredients (except sesame seeds, rice and broccoli) into a small bowl and whisk together. Then pour over the chicken and turn to coat.Cook the chicken on low for 4-5 hours.Remove the chicken from the slow cooker and set aside. Transfer the sauce into a small pan.Simmer the sauce for about 20 minutes until it has thickened and reduced by half.Meanwhile, steam the broccoli and cook the rice as directed on the package.Toss the chicken in the sauce and serve over the rice with broccoli. Sprinkle sesame seeds on top.Nutrition InfoCalories: 445, Fat: 9g, Carbs: 61g, Protein: 33g, Fiber: 3g, Sugar: 31g

02.20.2025

3 Workouts Every Woman Should Try for Health, Fitness, and Fun!

Ladies, let’s be real—sticking to the same workout routine is comfy, but it can get a little meh after a while. Your body loves variety, and switching up your workouts can supercharge your results while keeping things fresh and exciting. Here’s a breakdown of three must-try workout styles that will improve your health, fitness, and overall fabulousness.1. Endurance Training: Boost Your Energy, Glow, and MoodEndurance training isn’t just about running marathons—it’s about building stamina and feeling like a total boss in your everyday life. These workouts strengthen your heart and lungs while kicking your metabolism into high gear, helping you burn calories even after you’ve traded your sneakers for slippers.But the magic doesn’t stop at your body—endurance workouts flood your brain with endorphins, aka happy hormones, making you feel unstoppable. Plus, research shows it can reduce symptoms of depression and improve mental clarity.Try this:Go for a jog or brisk walk with your besties (hello, cardio and girl talk!)Take a dance cardio class for a dose of fun and fitness.Hit the pool and swim some laps for a full-body burn.Pro tip: You only need 75 minutes of endurance exercise a week to feel the benefits. That’s one good Netflix binge worth of time—totally doable, right?2. Strength Training: Build Muscles, Confidence, and SassIf you’ve been avoiding weights because you think they’ll make you bulky, let’s squash that myth right now. Strength training is the secret sauce for sculpting lean muscles, boosting metabolism, and feeling like a superhero. Bonus? It strengthens your bones, protects your joints, and helps your body age like fine wine.When you lift, your muscles repair themselves by creating new tissue. The result? A stronger, leaner, and more toned version of YOU. Plus, resistance workouts can lower your blood pressure and keep your metabolic rate revved up.Try this:Grab some dumbbells for bicep curls or weighted squats.Crush bodyweight moves like push-ups, lunges, and planks.Try resistance bands for a travel-friendly workout.Pro tip: Don’t forget to snap a post-workout mirror selfie—you earned it!3. Static Stretching: Flexibility and Chill Vibes OnlyYou know that delicious stretch you do after waking up? That’s static stretching in action! This workout is your BFF for keeping your muscles flexible, preventing stiffness, and improving your range of motion. Bonus: It’s also a sneaky stress reliever that lowers cortisol levels and leaves you feeling zen.Static stretching can be done anytime—before or after a workout, or even while binge-watching your favorite show. Just remember to warm up a bit beforehand to avoid injury.Try this:Reach for your toes and hold for 20 seconds.Do a gentle seated forward fold or a butterfly stretch.Experiment with yoga poses like Child’s Pose or Downward Dog.Pro tip: Add some relaxing tunes or aromatherapy to take your stretching game to spa-level vibes.Why Not Try Them All?The best part about these workouts? You don’t have to pick just one! Mix endurance, strength, and stretching into your routine for a well-rounded approach that keeps your body and mind thriving.And don’t forget: Pair these workouts with healthy eats (like protein-packed smoothies and colorful salads) for maximum results. And as always, check with your doc before starting a new fitness regimen.Top Group Workout Ideas to Make Fitness FunSign up for a group spin class—sweat it out to killer beats.Try a boot camp with friends for a mix of cardio and strength.Host a yoga night with your girl gang (bonus points for wine and charcuterie afterward).So grab your sneakers, a water bottle, and your favorite playlist—it’s time to crush your fitness goals with fun, flair, and a whole lot of empowerment!

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