Canceled practices and workouts suck, but it happens, and you’re not alone. Even pro athletes experience it sometimes. When circumstances are out of your control, it’s important to remember that you can always control your response. So even if you can’t get to the gym or the facilities are under construction, don’t give in to the excuses. The best athletes find a way to get their workout in no matter what, even if it means working out from home.
Take pro soccer player Jamia Fields, for example. Even on days when she can’t get to the gym for training, Jamia finds a way to get out and get moving.
“It’s important to stay active as much as possible, whether that’s playing sports, doing yoga, hiking, or walking your dog,” Jamia said. “My favorite go-to home workout is always a HIIT workout!”
These high-intensity workouts allow you to get your heart rate up and blood pumping without a lot of extra equipment or special machines. Try out Jamia’s favorite HIIT workout below!
Jamia’s Favorite HIIT Home Workout:
- 50 jumping jacks
- 20 squats
- 20 jump squats
- 20 split squats (alternating legs)
- 15 burpees
- 25 push-ups
- 30 mountain climbers
- 25 crunches
- 25 reverse crunches
- 60 sec. plank hold
- 30 sec. right side plank hold
- 30 sec. left side plank hold
Pro Tip: To make your workout more challenging, hold a pair of dumbbells during all the squats. Start with 10 lbs and increase as you continue getting stronger.
Don’t forget to finish your workout with a cool down session to stretch out your muscles. It’s essential for a successful recovery.
You can follow Jamia on Instagram and Twitter.
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Hope you all enjoyed my last post about training tips! This month, I wanted to share a little bit about my nutritional lifestyle while being a professional soccer player. I am not a dietician by any means, but nutrition has always been one of my interests and is very important to me. I want to feel my best every day so I can play my best. With that being said, I know that putting the right stuff in my body will enhance my performance.
Every meal, I make sure that I incorporate a protein, complex carbohydrate, and vegetable. Protein is essential for the body because it works as a building block that creates and develops our hair, nails, and, most importantly, builds muscles. Complex carbs supply us with energy, and vegetables supply us with vitamins and nutrients such as potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. There are a lot of sources for protein including meat, fish, and eggs as well as meatless options like tofu, beans, and protein shakes. My favorite carbs to add to my meals are oats, brown rice, sweet potatoes, and quinoa. My vegetables of choice are broccoli, spinach, and asparagus.
For breakfast, I love to have oatmeal with pecans, walnuts, coconut flakes, a little honey, and sometimes fruit. I occasionally add peanut butter for protein or I make a protein shake with almond milk and add spinach for a vegetable.
My lunch and dinner are typically similar — I have a protein, complex carbohydrate, and vegetable. Also, I always make sure that I eat before I workout and I follow that workout with a protein shake (preferably Garden of Life) for recovery purposes.
I’ve tried numerous diets and lifestyles such as vegan, vegetarian, and pescatarian. From each of these lifestyles, I’ve found options I love and some I dislike. For instance, I personally feel better when I don’t consume dairy and I also like to limit how much I eat meat. However, I love seafood such as salmon and shrimp but also love vegan and vegetarian dishes. I encourage everyone to explore different lifestyles and then make it your own based on what feels right for you. Most importantly, everyone deserves a cheat day, so always reward yourself with your favorite cheat snack or meal every now and then.
Thank you for letting me share with you all and remember,
“A healthy outside always starts from the inside.”
I am Jamia Fields, a professional soccer player in the National Women’s Soccer League. I’m excited to share my training schedule with you as well as some tips that have kept me in shape leading up to my seasons over the years. I grew up in an athletic family where you could say training and working out was a part of the culture. Both of my parents played sports in college, which helped instill these values and habits in me at a young age. Very early in our athletic careers, my dad would have my brother (who played football and baseball collegiately and now plays baseball professionally) and me run hills at the park near our home and do push-ups and sit-ups at night. This taught me discipline and how to condition my body to be in top shape whenever I had to perform.
For me, vigorous training began in high school, and continued through college and now professionally. My training schedule usually consists of high-intensity strength and conditioning sessions Monday, Wednesday, and Friday, with lighter cardio sessions on Tuesday and Thursday. The lighter days and my off days (Saturday and Sunday) are essential to be able to give my body time to recover from the harder workouts.
On the strength and conditioning days, I incorporate various legs, arms, hips, and core exercises. There are many exercises you can do but my favorite leg exercises are squats and Romanian Deadlifts (RDL) for the hamstrings. For hips, I use a hip machine or resistance bands, and for arms I love utilizing dumbbells. For speed training, I do hill sprints, treadmill sprints on incline, and resistance band sprints. I also incorporate flat ground sprints and distance running in my weekly regime.
On my lighter cardio days, I enjoy low-impact workouts such as the elliptical or stair master to save my knees and give my body a break from intense pounding.
Lastly, and most importantly, throughout the week I play as much soccer as possible like pick up games or playing with the ball on my own.
I’m happy that I could share my training schedule to hopefully give you some ideas. I encourage everyone, whether you play a sport or not, to work out and take care of your body! A healthy body is essential for great performances as well as a healthy life.