Candice Lewis
Ready to make over your routine in the Key Sessions model? Here’s how:
Align Key Sessions with your goals. What is your top reason for working out? If it’s to lose body fat, for example, your Key Sessions might be a hard interval run on Tuesday and a Friday morning cycling class. If it’s to pack on muscle, schedule two intense weight training days.
Fill in the blanks. On the other days of the week, choose workouts that directly enhance your Key Sessions. For example, to prepare for high-intensity cardio and enhance fat loss, strength training is a must; it allows your body to handle increasing impact and helps rev metabolism. On the other hand, if packing on muscle is your goal, spend your prep workouts improving mobility and technique so that during your hard lifting days, you can focus on pushing your body, not a bum shoulder.
Change it up. After a few weeks, speak with a trainer about how your Key Sessions can progress. As you get stronger or adapt, your workouts need to become increasingly challenging to avoid plateaus, and a professional can help you figure out the most effective way to go about it for you.
Soon, you’ll notice how you look forward to those Key Sessions, showing up to the gym ready, eager and excited to give it your best effort. Embrace that feeling of athleticism and enjoy your well-earned results. That’s the way to keep yourself truly engaged and excited, and it’s how the fittest people in the world get there and stay there.
Repeat the 3-set circuit as many times as possible in 15-20 minutes. Rest for 1-2 minutes between in each and 15-30 seconds between each move depending on your fitness level:
Kettlebell Exercises:
Start doing only one set of each exercise, and slowly work your way up to cycling through each kettlebell exercise (all except the warm-up) twice, then three times. Avoid taking breaks in between exercises and sets, in order to keep your heart rate up and your body burning calories. Begin and end your workout by warming up and stretching your shoulders and arms, sideline, hips and quads really well.
Here are some of my favorite pre workout and post workout snacks.
Pre Workout
- sliceof whole wheat bread with one tbsp of natural peanut butter and half a sliced banana
- sliced apple with one tbsp of natural peanut butter
- small fruit salad with a dozen almonds
- Luna bars (various flavors, but chocolate smore is my all time favorite!)
Post Workout
- sliced turkey meat
- chocolate protein shake (I keep a container of whey protein powder in my locker at the gym, so I usually just add water to it, but if I’m at home I can get creative)
- low fat or fat free greek yogurt
- cottage cheese with cut up strawberries
- veggies + hummus (usually combined with a little turkey meat on the side for extra protein)
YUM YUM YUM.
