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I am going to try to make this as simple as possible – simplicity is key in a life that is crazy busy!  If you have to give extra time to do these things, chances are you aren’t going to do them! Now I know that everyone can do this!  If you go to the grocery store, just buy the good stuff! Great sources of protein are eggs, fish, chicken, turkey and even beef (everyone once in a while!).
Make sure you are eating every 3-4 hours, even if it is just a small snack.  Greek yogurts, trail mix, and hummus are my go to snacks. Get rid of the chips, ice cream, the garbage that doesn’t make you feel good after!  Let’s get clean!
Your body produces human growth hormone while you sleep and this is a very important hormone – helps with energy, keeping body weight in check, and helps your body recover post exercises….and leading into that. This is by far my favorite part!  Adding 3 days of weight training for beginners to your day is going to be huge!
Weight training increases your energy levels, you feel better about yourself, increases metabolism, and increase lean body mass while decreasing fat body mass! Doing total body for the first few weeks to let your body become accustomed to ensure no overtraining occurs.  Aim for 10 reps of each exercise and 3 sets to start with.


My favorite quote that should be imprinted in your brain while you are weight training: ‘if I am not challenging, I am not changing’. This is something that you need to be very conscious and proactive about. Drinking water is extremely important. When you first wake up, drink 8-16 ounces of water.  You should aim for an ounce of water per kg of body weight. A healthy person can decrease their chance from Alzheimer’s, certain cancers, and decrease hypertension by drinking 2-3 cups of coffee.
High intensity is what will make your heart rate go higher and that alone is the best way to increase your conditioning. A lot of people in the working world are stuck at a desk.  Sitting for hours on end is detrimental even if you did weight train and condition that day. Try to walk for 5-10 minutes every hour to get the blood flow moving, stretch your legs and to correct proper alignment.  Continuing to move through out the day will give you more energy and will help your body in the long run. Great sources of the healthy carbs we need, yes need, are fruits, veggies (I typically do frozen veggies so they don’t go bad), and beans!  Voila! Body builders are taking a lot of supplements and typically hormones to help create their muscle tone.  When weight training, if you finish your set of 10 reps and you feel like you could do 10 more, you don’t have enough weight.


I try to drink more than that, but also add in electrolytes (have a snack with some of the water that has some salt in it) so your cells can absorb more water! Adding coconut milk or almond milk is a great alternative to cream.  Honey is a great alternative to sugar. This is also the route I use for a pre-work out supplement.  Some of the stuff that is put in pre-work outs are nasty and make me shakey. High intensity cardio will leave you with more energy, a decrease in abdominal fat, and high level of conditioning. Kelly has a BS in Kinesiology from the University of Wisconsin Eau Claire and is currently working towards her masters in Human Movement with an emphasis in Sports Conditioning.
She has been doing the strength and conditioning of the volleyball, baseball, golf, track, cross country, tennis, both men's and women's soccer on campus as well. Kelly firmly believes that if you train the way your body moves in sport or in daily life, you will become strong in those ways as well.



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