Posts Tagged With: Working Out

Too Busy To Workout

IMG_3874

Photo Credit: Pinterest, Fit Sugar

Hey fitness friends. My apologies for neglecting you! It’s been super busy and the first thing that goes when I’m super busy is blogging about the workouts I’m not doing.

Yes, I have not been working out. I clean, do a few squats here and there, have dance parties. Yet when it’s zero degrees and cold, I have zero motivation to crawl from underneath the blankets. When I get home from a long day of being challenged I simply want to relax. Exercise is the last thing I want to do.

Before you sink into the couch and grab Cheetos, here’s what I’ve noticed…

I have less energy when I don’t workout regularly. Even 30 minutes makes a difference.

Eating healthy only doesn’t produce the toning of my body that comes from resistance training.

I am less pleased with my soft arms versus rock solid ones…

My skin looks better when I’m working out. It just glows.

My confidence skyrockets when I’m working towards a goal to grow stronger, be more fit, and toned!

So I will workout today! Even if it’s just for 30 minutes. I will commit to at least 3-4 days a week of hitting the weights again. Who’s with me? We can do this! It’s not for vanity, it’s for our health!!!

Cheering for you! Cheering for me!!

Love,

Erin

Advertisements
Categories: Fitness | Tags: , , , , , , , | Leave a comment

Keep Going! Don’t Stop Now!!

20140719-131713-47833859.jpg

You’ve probably heard the phrase, “If you don’t like starting over, stop quitting.” Well, it’s true. How many people do you know who start a plan, quit, gain a bunch of weight, then start over? Maybe you’re that person. Let me tell you that yo-yo dieting is not healthy and wellness is about lifestyle changes, not quick fixes.

The goal is to keep going! The goal is to make changes that are maintainable for life. The goal is to make changes that are permanent.

What can you commit to?

Working out 30 minutes 4-5 days a week.
Drinking 8 to 10 glasses of water a day.
Eating vegetables with every meal.
Lifting weights several days a week.
Refusing to eat past 9 PM.
Limiting consumption of fast food.
Limiting consumption of sweets and complex carbs.
Eating every 4 hours.
Switching to healthier portions.
Cooking most of your own meals.
Eating lean protein, fruits, and vegetables instead of fatty, greasy, sugary options.
Drinking green tea and consuming antioxidants.
Sleeping 6-8 hours a night.

The list above is doable. Once you commit to changing your life, you will feel better and crave less fattening foods.

20140719-132500-48300147.jpg

It’s so much easier to put the weight on than it is to get it off! And as you age and the effects of yo-yo dieting set in, the more challenging it is to get the weight off. Your metabolism will betray you.

Now that the Get Ripped Competition is over, I started Phase II with my coworkers. Anyone who loses 5% or more body fat will be entered to win a cash prize! I want them to keep going. I want to keep going!

Are you pumped to stay in it for the long haul? You can do this! I believe in you. Don’t start and stop. Keep going.

20140719-133049-48649396.jpg

Categories: Fitness, Nutrition | Tags: , , , , , , | Leave a comment

Aging Well

20130913-201028.jpg

Evening friends. I wanted to touch base with you about aging. We live in a culture obsessed with youth and beauty. What about being healthy for as long as possible?

My dad is in excellent shape for his age. As a result he’s living a vibrant life. I want to be healthy. How about you?

Here’s the 411:

Genetics plays a role, but you can fight against certain genetic predispositions. Your diet, level of activity, and taking care of yourself play a huge role in the aging process.

The sun is not your friend. Protect your skin from the sun. Wear sunscreen daily.

Heavy drinking and smoking age you. Take that into consideration. It’s also not good for your health.

Weight train. Muscle is your friend. Lack of muscle and the effects of gravity and a slowing metabolism means saggy skin. Muscle burns more calories than fat.

20130913-201933.jpg

Drink water! Dehydration over the years is not good for your skin, organs, or health.

Get adequate sleep. Late nights, and lack of sleep leads to aging. During sleep growth hormone is secreted. If you’re not sleeping, cells are not being regenerated. Try to get 8 hours of sleep, at least 6.

Treat your body like a temple. Don’t abuse it. Your diet, skin care, sleeping habits, and physical activity are key factors.

20130913-203137.jpg

Categories: Emotional Health, Fitness, Nutrition | Tags: , , , , | Leave a comment

It’s a Journey

tumblr_mg0avg9SJ21rcehggo1_500

Hello dear fitness friends. I hope you are staying on the course to a healthier life. As I look back at when I began this journey there were some things that I thought might be helpful for you. At least I hope so.

I have always struggled with my weight. I have never been obese, but as a mesomorph when I gain weight I am heavier on the scale than most. I might wear 3 or 4 sizes less than someone else and pull a big number on the scale. I tried everything I knew to lose weight.

Pills beware….

I tried the popular diet pills. I don’t recommend going that route. Here’s why. When you take pills to speed up your metabolism or trap fat, etc… you are cheating the system. Your body has a perfectly fine metabolism (unless you have a metabolic disorder), it needs the proper amounts of water, sleep, nutrients, and  stress management to run properly. Your metabolism is simply the action of hormones within your body. Once you stop taking the supplements to speed up your metabolism, you will gain weight. If you are not building muscle and eating properly, the pills are just hurting you in the long run. I have a relative who sabotaged her body with yo-yo dieting and supplements. She had to work extra without the pills to get the weight off. So my mantra is, “Eat Clean. Work Hard.”  There are some supplements that are good for you I can write about later. I am specifically speaking to the, “Take this pill and be thin by Monday.” Many of them are overloaded with stimulants and cause water weight loss.

I’ve found the secret to my weight loss as follows:

1. Drink more water. People who drink 8 or more glasses of water have a faster metabolism than those who drink 4 or less. Flush those toxins out.

2. Eat healthy. There’s no bypassing this one. Eat garbage, feel like garbage. Eat unhealthy, gain loads of weight. Load up on fruits, vegetables, and whole foods. Ditch the processed food, fast food, and added sugar. Eat 5-6 small meals and don’t skip meals.

3. Exercise and challenge your body. Resistance train.

People want a quick fix. It’s a journey not a destination. We don’t arrive at a certain point and stop. We have to keep going and pursuing wellness as a lifestyle.

Work it OUT!

If you’re a busy person, 1 hour of exercise is 4% of your day. I can ditch watching TV or even blogging to workout. You can get a good workout in 20-30 minutes.

Make yourself a priority.

My family taught us to put others first, to share, give more than you take. Great teaching, especially when it’s coupled with balance. A drowning person can’t save another drowning person. We cannot give everything away and expect to survive. We have to take care of ourselves. The goal of life isn’t selfishness, it’s also not self-neglect. You matter. Make taking care of yourself a priority. I had to. I was stressed, unhealthy, unmotivated, and miserable. I woke up one day and said, “This isn’t living, this is existing.” So give, but also take care of you. You can’t be all things to all people.

Keep up the good work friends! I believe in YOU! You can do it.

tumblr_m6z88cvOWu1qkxrtro1_500

Categories: Emotional Health, Mental Health, Nutrition | Tags: , , , , , | Leave a comment

Working Out Indoors (Review of DVDs)

Woman Lifting Dumbbell

Hello fellow fitness friends. It’s snowy here. I am not motivated to go to any gym. I stated this before that I am not a huge fan of the gym anyway. I had a personal trainer in the past, and I have better results working out at home than at the gym. For those who love the gym, I’m cheering for you. This post if for people who want to workout at home. Before beginning any workout program check with your doctor first. If you do not workout or have never worked out, please talk with you Doctor. This list is of DVDs I either own and do regularly or have tried or friends have had success with. My goal isn’t to bash or promote anyone’s program, but to give you some insight into my results with them.

Great Workouts for Beginners (new to working out or haven’t worked out in a long time)

i. Zumba. Pretty easy on the joints. If you like Latin music or dancing, it’s fun.

ii. Cardio Kickboxing by Jillian Micheals. I love this DVD. It’s not difficult, but you will sweat unless you’re a super athlete. I love kickboxing so if you have no experience with it, it may be a bit more challenging.

iii. Biggest Loser Cardio Max with Barb Harper. There are several workouts that are great marketed under the Biggest Loser. It’s great that people who were on the show are doing the workout with you. It’s motivation to see them working out with you.

Great Workouts for Intermediate

i. 30 Day Shred by Jillian Micheals. The workouts are ~20 minutes long. They contain three circuits. Each circuit includes strength, cardio, and abs. It’s great for people who are busy and don’t have an hour to commit to working out.

ii. No More Trouble Zones by Jillian Micheals. Love this one. 5 circuits that cover every body part. Each circuit is completed twice and includes 4-5 weight training exercises. It’s ~40 minutes long and includes mostly weight training. The only cardio is the warmup. You can pick and choose which body parts you want to train. You don’t have to do all 5 circuits at once.

iii. The Firm 500 Calorie Workout. This workout includes weights and cardio. It’s 60 minutes long and not a good choice for someone who does not workout at all.  It’s high energy and not many breaks to catch your breath.

iv. Jackie’s One on One Circuit Training. I really like this workout. Some people don’t like it, but I felt a difference the next day. She has three 20 minute workouts. One for the upper body, one for the lower body, and one for the abs. It includes cardio and weights.

v. New York City Ballet Workout. I used to take ballet classes so I picked this one up from the library. The workout is ~60 minutes and I saw vast improvement in my posture, core strength, and my legs became leaner. I had someone ask me if I were a dancer. So you definitely begin to take on the shape of a ballerina. It’s the workout their ballerinas do with some modifications for not having a barr.

Ballerina Dancing

Great for Intermediate  to Advanced

i. Ripped in 30 by Jillian Micheals. This workout reshaped my abs. I did not get 6 pack abs, but I saw a noticeable difference in obliques and a flatter stomach. Many of the ab exercises are done in plank position which is killer. She says week four is the hardest of the 3, however I felt week three was the most challenging. Overall, it’s one of my favorite of her DVDs that I have tried. Each workout is ~20-30 minutes.

ii. P90X. These workouts are 60 minutes long, and people see great results with them. The only issue is the first edition has quite a few chin-ups, pull ups, etc… if you can’t do them or don’t have the equipment for them, it can be limiting. I do enjoy the concept of muscle confusion (you need to change-up your workout to continue to see results). The guys I know love it! I could barely dress myself after my first encounter with the upper body workout.

MP900049602

iv. Insanity. I have friends who swear by this program and my coworker lost 20 pounds with the program. I have not completed this program, but have seen the after photos and have friends who have been successful. My recommendation would be to be careful. There’s lots of jumping (plyometrics) in the workouts. If you have bad knees or bad form, you can injure yourself.

Final note: Many people get injured at home because they use too heavy of weight, they have bad form, or they are not careful. Please if you’re working out at home consult your doctor, use proper form, watch the DVD first to watch how the moves are done, and use wisdom when choosing weights. If you don’t workout picking up 20 pound weights and going for it, isn’t wisdom.

Well, friends. Still cheering for you. May 2013 bring you happiness and health! Keep up the good work. Every good decision is a step in the right direction.

Categories: Fitness | Tags: , , , , | 2 Comments

Blog at WordPress.com.