I was a runner/soccer player growing up, so I always did LOTS of cardio because of those two sports, and continued to do lots of cardio throughout my freshman and sophomore years of college, then got burned out on it and focused more on lifting.
Almost never more than an hour… I do a lot of supersets, so my workouts are usually relatively quick (and intense!).
Probably my education… I’ve worked really hard at it! I’m a little smarter than I look, haha! I finished my Bachelor’s degree early (B.S. – Exercise Physiology) with a 3.8 GPA and then got into graduate school, and will be finishing my Master’s early as well (M.S. – Exercise Science with a concentration in Nutrition and Exercise).
Since I started lifting consistently, I don’t think I’ve gone more than 2 weeks without training. Every few months I’ll take a full week off from lifting.
Honestly, no. I’m really lucky to have been healthy and injury-free, and the fact that I work in gyms (I’m a personal trainer) has made it pretty convenient to get workouts in even on my busier days!
There are no shortcuts… You just have to make yourself do it. If that means getting up earlier than you’d like, or working out before class and being the sweaty kid in the back of the room, then do it!
I am a firm believer in everything in moderation. If I want some ice cream, I will have some ice cream and not stress about it. I try not to sit down and eat the entire carton, but I certainly don’t deprive myself! I try to make healthy choices the vast majority of the time, and that works for me (granted, I am not trying to get any leaner than I already am right now… just maintaining).
Of course, Jamie Eason! Who doesn’t love her? I’m a big fan of Erin Stern, also. I absolutely love that she trains like an athlete. I’m inspired by a lot of the CrossFit ladies, too, although I’m not a “Crossfitter” myself… They can do some amazing stuff!
I rarely do cardio anymore (maybe once or twice a week, if that), but when I do, I love Tabata intervals (usually with bodyweight exercises, jump rope, or certain plyometrics). I like my cardio to be intense, and over with quickly or else I get bored!
I typically do 3 days on, 1 day off. An example week would be…
Monday – Olympic lifting/Shoulders
Tuesday – Lower Body
Wednesday – Upper Body (primarily back and chest)
Thursday - OFF
Every 4-8 weeks or so I’ll change up my exercises and my set/rep schemes.
I almost never do any isolation exercises with the exception of a little shoulder work. You will not catch me in a gym doing bicep curls or chest flyes! I much prefer a more “athletic”, sport-specific style of training. My goal isn’t to look like a bodybuilder or be a powerlifter, so I don’t really do the same type of body part splits or training that a bodybuilder or powerlifter would do. I do what I enjoy!
A little of everything! I don’t cut anything out of my diet. My typical breakfast is either oatmeal with peanut butter, or a greek yogurt and wheat toast with peanut butter. For snacks, I eat lots of Larabars (I’m on-the-go a lot!), bananas, trail mix, and protein shakes. Lunches and dinners vary a lot! I love grilled steak and chicken with a sweet potato and roasted asparagus or steamed broccoli. In the fall and winter, I love chili for dinners! I have dessert almost every night… Usually a little chocolate, or a homemade cookie if they’re lying around ☺
I don’t typically recommend many supplements, but I do like protein powder for busy days when I don’t have time to prepare “real food”, and lately I’ve been loving Optimum Nutrition’s Amino Energy pre-workout… Sadly, I’m a caffeine junkie and don’t always have time to make coffee before I workout!
Lift heavy, focus on compound movements, and push yourself. I see women takin’ it easy in the gym way too often, and then they wonder why they’re not seeing results! You have to actually work hard for it!