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Amy Suto November 29, 2014 19 Comments

7 Day Clean Up: Staying Motivated to Work Out [Day 2]

7daycleanupnew

This is part of the 7 Day Clean-Up Series. See all posts in the series here.

Hey everyone! Welcome back! Today we’re going to sit down and get an epic workout plan in place for you, talk about ways to maintain that workout plan, and the secret to staying motivated.

Day 2: Making a Workout Schedule

Step 1. Design your weekly workout plan using this guide. Make sure you’re working out enough days to reach your goal and have a good balance of activities you enjoy. For example, I love yoga so I do it all the time, but I find variety by trying different types of yoga like hanging yoga and different vinyasa flows.

Step 2. Create a workout calendar. I have a workout calendar I hang on my wall, and I make myself check off each workout so I feel motivated to get it done so I can check it off. I highly recommend making one of these! At the start of every week it helps to plan out what workouts you’re going to do so that you can stay motivated and look forward to it.

Step 3. Double check to make sure your workout schedule isn’t falling into any common traps or problems. Having a balanced schedule is a bit of an art, but make sure it’s well rounded with strength and cardio and you should be golden.

Here’s this week’s workout schedule for me:

  • Sunday: leg day + running
  • Monday: arm & back day + ballroom
  • Tuesday: rest day
  • Wednesday: running (HIIT work)
  • Thursday: yoga + ab day
  • Friday: running
  • Saturday: yoga

Day 2: Staying Motivated

Do you know the secret to staying motivated?

Healthy habits.

Working out becomes a habit when you do it regularly. I heard you have to do something on a regular basis for at least a month before it begins to become a habit. So the next time you’re going to skip a workout, remember that you’re creating a habit and later it will be automatic if you just stick to it.

Push through it now so it will get easier later.

Read more about habit building here.

Recipe of the Day

Green Coconut Smoothie.

Coconut water is nature’s sport drink: it has more potassium than four bananas, lots of electrolytes, and is low in sugar and calories. It’s incredibly hydrating and refreshing and will help you feel refreshed post-workout, which is why it’s one of my favorite smoothies! This not only rejuvenates you post-workout but it also fills you up and makes a great snack. Just throw the ingredients into a blender at whatever ratio you desire, and you’ll be off on a great start for a healthy day.

IMG_9472 copy

ingredients.

  • spinach
  • banana
  • mixed frozen fruit (tropical packs are the best — mangos, berries, etc.)
  • coconut water

Amy’s Advice

If possible, get outside to nature. Today I made it down to UCSB to walk on the beach and soak in some vitamin D. It helps you return to what matters, especially if you’re a city girl like I am and sirens, car chases, and police helicopters are all hallmarks of home.

2014-11-29 10.57.22

Good luck this week I know y’all can do great things this week!

-Amy

Filed Under: 7 Day Clean-Up, All Posts, Reality of Healthy, Slider, Top Article

Comments

  1. Korean says

    March 25, 2015 at 4:40 am

    Useful post. Coconut water is nature’s sport drink.. In my country, coconut have a lot of , so i can drink comfortably ..make more healthy.

    Reply
  2. Misfire M says

    June 28, 2015 at 8:25 pm

    Hi Amy, I’m wanting to do a fruit water detox the week before my vacation, but I was wondering, what foods should I be eating while I’m doing the detox?

    Reply
    • Mistie M says

      June 28, 2015 at 8:28 pm

      Btw, it’s Mistie M, not Misfire M, (auto correct!) 😀

      Reply
  3. Randy Johnson says

    September 15, 2015 at 10:59 am

    My wife is going on a low card high fat diet, so can she follow your recipe ?

    Reply
  4. Barbara says

    September 28, 2015 at 3:56 am

    Great post! Thank for sharing

    Reply
  5. Kerwin says

    October 21, 2015 at 8:15 am

    I needed this so much coz girl I’ve been slacking it makes me so sad lol. Basically my goal was to be like your channel haha and i just flopped. So this was a great video Scola! would love to meet you one day 🙂

    Reply
  6. Adam Waddy says

    October 25, 2015 at 4:35 am

    Thanks for useful tips, it helps me have more time to do other things more.

    Reply
  7. reverse osmosis system for home says

    December 30, 2015 at 4:15 am

    I cook organic food and use my fruit and veg juicer blender most days. Whilst I was on this journey I found out that the water I was drinking was fluoridized and had other contaminates in it. – See more at:

    Reply
  8. under cabinet electric can opener says

    February 18, 2016 at 9:38 am

    I’ve been slacking it makes me so sad lol. Basically my goal was to be like your channel haha and i just flopped.

    Reply
  9. weight bench reviews says

    February 26, 2016 at 7:17 am

    g it makes me so sad lol. Basically my goal was to be like your channel haha and i just

    Reply
  10. best pressure washer says

    February 26, 2016 at 9:06 am

    Thanks for sharing this information.

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  11. best portable air compressor says

    April 1, 2016 at 1:24 pm

    Cool you write, the information is very good and interesting, I’ll give you a link to my site.

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  12. Hasan says

    June 18, 2016 at 5:22 am

    Hey Amy, I’m needing to do a natural product water detox the week prior to my excursion, however I was pondering, what sustenances would it be a good idea for me to eat while I’m doing the detox?

    Reply
  13. Hasan@ HomeGym says

    June 26, 2016 at 3:43 am

    A debt of gratitude is in order for valuable tips, it helps me have more opportunity to do different things more.

    Reply
  14. Tactical k.mike says

    December 4, 2016 at 6:48 am

    Valuable post. Coconut water is nature’s game drink.. In my nation, coconut have a considerable measure of , so i can drink serenely ..make more solid.

    Reply
  15. Jorge R. Hagan says

    July 19, 2017 at 9:16 am

    Good Stuff! It’s important to know that there really isn’t any “paint by numbers” solution for fitness, despite what you may hear on TV.

    Reply
  16. Margaret J. Leyva says

    July 19, 2017 at 9:17 am

    Great tips for workout routine! I am training to be a personal trainer and all of your advice seems to be on target with what I am learning in class.

    Reply
  17. e Commerce Support Services In India says

    August 22, 2017 at 11:41 am

    I really appreciate for this great information, This type of message always inspiring and I prefer to read quality content. so happy to find good place to many here in the post. the writing is just great. thanks for the post.

    Reply

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