With a strict exercise routine, a guide with a 12-week exercise program and aspirations to one day be an instructor for the masses, it’s protected to name Danica Patrick a fitness professional.
The recently retired race car driver often modifications up how she exercises via a mixture of things like weight training, cardio and yoga, and she or he lately broke down her favorite workout moves for For The Win. In her health and fitness ebook, Pretty Intense, she describes herself as 25 % weight lifter, 50 % CrossFitter, 20 % sprinter and 5 % distance runner.
But Patrick continues to be like everyone else when it comes to not wanting to work out typically or just needing a chill day.
“I definitely have some days where I’m a little less energetic,” she informed For The Win.
So how does she encourage herself to get to the health club or push herself by way of a grueling exercise? She shared these seven fitness tips with us.
1. Plan forward
“I would say that having a little bit of a schedule for your workout tends to get you doing it,” Patrick stated. “So that’s helpful. Having a designated space to do it is also helpful if you’re doing it at home, so you have a purposeful place for it.”
In a chapter of Pretty Intense specializing in mantras in a piece referred to as “Stop Thinking, Start Doing”, she explains:
(If) your regular workout is at six P.M. and you choose not to go, likelihood is you in all probability came up with a well-thought-out excuse: “I’m too tired.” “I can’t fit it in.” “My legs hurt.” Standing up, putting in your gear, and beginning to work out takes little, if any, thought in any respect. It’s determining why you possibly can’t go that requires some actual considering.
2. Challenging = Confidence
Don’t be scared or intimidated by difficult exercise moves or difficult workouts, Patrick stated.
Wall walks are one among her go-to moves, they usually’re a multi-part exercise that begins in a push-up place and strikes into a handstand towards the wall. She stated individuals read the instructions for them or see them listed in her exercise program and freak out because they don’t assume they might ever do a handstand.
“While things are difficult, the amount of confidence you gain from being able to do it or accomplishing it, that seeps into so many other facets of your life,” Danica stated. “You believe in yourself entirely — as opposed to just, ‘I can do that move.’ It’s now, ‘Oh, you need me to do that work? Sure, I got you.’ ‘Need me to do that? Sure, I got it.’ You tend to get more confident in your life, period, because you realize you can do it if you believe in yourself.”
3. If you don’t have a workout…
…attempt doing a single full-body move on repeat, like burpees, that are another favourite of Patrick’s. No one says you've gotten to all the time be intelligent or artistic together with your workouts to get a great one in.
“A couple years ago, I was at my parents house, and I did not feel like thinking of a workout that day,” she recalled. “I was like, ‘I wanna workout, but what should I do? I’ll just do burpees.’
“And I was going to do 1,000 burpees for time, and then I looked online and saw that takes over an hour, and I didn’t have an hour. So I was like, ‘I’ll do 500.’ And the only thing I stopped for was every 100, I jotted down the time it was on the clock, just to see what my intervals were. I’m pretty sure it took me 35 minutes.”
4. Manage your exercise
Five hundred burpees sound excruciating and 1,000 appear unattainable. While Patrick definitely isn’t saying go that huge in your first day of getting back in shape, there is a method to help digest a daunting activity. Whether it’s for motivation whereas exercising or to push your self next time, she recommends breaking it up.
“The most helpful for (me is) to break down the reps into a manageable set,” Danica stated. “So let’s say you have to do 100 push ups. Do 10 sets of 10, or 20 sets of five. Whatever your manageable amount is, do that.”
And then build on it.
5. Have a 5-count
When Patrick’s depth degree is high and she or he seems like she needs to surrender, her go-to mantra is: “Slow down, don’t stop.” But there are times when she, like everybody else, still wants a break.
“While you’re in the middle of it when things are difficult, give yourself a certain amount of time to count to,” she explains. “So — and I literally just did this today — when you’re tired and you stop for a second, just count to five, and when five is up, start again.”
6. When you’re actually not feeling intense…
…there’s an choice for that too.
“If you are in one of those days and you’re just tired, or it’s cloudy out, or maybe you’re exhausted from traveling or from work or family or kids, just go for a walk,” Patrick stated.
“Honestly, I do that a lot. And I’ll go for an hour or an hour and a half, and I’ll take the dogs, and it’s great exercise from a low-intensity perspective. But you’re getting moving, and I think that’s the thing I’ll do if I’m bored or not energetic.”
7. Food issues
Danica loves to prepare dinner, and there’s a whole section in her guide dedicated to food. She doesn’t identical to to eat and prepare dinner healthy food, but she says there’s a direct link between food and want to exercise.
“Diet is very important. I find I don’t really have many low-energy days where I’m not in the mood (to work out), so I think cleaning up your diet and getting away from gluten and dairy can really help your energy levels.”