Fit Mommy: Excellence Takes Time, Discipline, and Ingenuity

The one thing that I've noticed about those who choose to work out at home—for whatever reason—is how much more disciplined and dedicated they are than those who don't. Now, before you go wild and accuse me of being short-sighted, keep in mind that I'm not saying that going to the gym four, five, or maybe even six days a week doesn't take discipline. I did that for years and I know it does, but if you're at home with only a set of dumbbells and a a pair of gym shoes, then you're really having to work hard to find a regimen that works for you because you have to be creative when there are no machines or trainers to guide you.

While there are tons of at-home workout programs at your disposal—from television to DVD's—let's face it, those items can only be used so much before you start to get bored and yearn for something more, or worse quit altogether.

That said, keeping things fresh is a challenge when the only person planning the activities is you.

In my personal experience I've found that no matter how hard the way gets, I am always continuing to look for another challenge. If I start to get bored, I research other exercises I haven't tried or look into refining my fitness goals a bit.

For example, if my abs are finally showing, but my back needs a bit more work, then I focus on doing more to enhance it. If my strength training regimen is no longer producing results, I increase the repetitions or the weights—and along the way I continue to add to my home gym and, eventually, there is little I can't do in my own home.

I know that excellence—based on my standard of what that is—takes time, and every ounce of my being wants that excellence in the worst way. So while I may not be the best-of-the-best, I will work my tail off to prove that I'm every bit as focused as the next person.

It's all about continuing to succeed in my goals and reach the next level and, come hell or high water, I will do just that!

Source: Uploaded by user via Kimberley on Pinterest

Stay Hydrated

I drink water almost exclusively—save my current addiction to homemade smoothies and the occasional margarita—but you have to know how to best use this source of hydration to benefit your body if you hope to reap it's numerous benefits:

Before a long run, a race, or a training workout, drink plenty of fluids. The day before an event, drink extra water, 100 percent juice and/or other nutrient-rich fluids such as nonfat or 1 percent milk. Monitor the color of your urine. The goal is pale yellow, not clear... 

...Every athlete has unique hydration needs. By weighing yourself before and after exercise, you can estimate the volume of fluid your body requires to remain hydrated during exercise... 

...To help you determine the amount of fluid you lose during exercise, you can weigh yourself before and after exercise. For each pound lost during activity, drink 24 oz. of fluid. If your body weight increased, you have overhydrated and you should drink less fluid in future exercise sessions. (Katie Jeffrey-Lunn, "How to Hydrate Before, During, and After a Workout", Active.com)

The most important aspect of this article...STAY HYDRATED. It's very important, particularly if you're training in high temperatures, to keep the water bottle handy. If you're feeling sluggish or light-headed, chances are you've not had enough food or water. Training minus the appropriate amount of either is counter-productive to reaching/maintaining your fitness goals.

Jumpstart Your Strength Training Routine With This

Pulldown exercise to the front (Photo credit: Wikipedia)

It's tough to get a strength-training regimen going when you're not sure where to start, but when I saw this print-out this morning, I thought it was a great way to at least introduce a few exercises to those who have yet to take the plunge—particularly if you have a gym membership at your disposal.

While I don't believe in remaining stagnant in your strength-training plan, I do believe in incorporating as many muscle groups as possible in order to give your body the balanced, toned, and strong look so many of us crave.

My suggestion is to use the above routine as a template—a nice starting point—and then, as you gain strength and confidence, vary it to make it more amenable to what you need and want for your body.

For those who might be wondering if it can be incorporated into a home workout, trust me it can.

If you don't currently subscribe to a gym, your best bet is not to concentrate on the exercises, but rather on the muscle groups they are meant to train. For instance, the wide-grip pulldown (shown in the picture above) focuses on the upper back and the shoulders. Exercises like tricep push-ups, wide grip pull-ups (using a chin-up bar), incline/decline push-ups, and dumbbell flys all offer a great alternative to those same muscles.

It might take a little extra research on your part to find the home alternatives that work for you, but it certainly can be done.

But I'm So Hungry!

My biggest issue post-workout is to not grab the most readily available food in my path because while I try extremely hard to keep fresh fruits and veggies in the house at all times; I'm a mommy on a tight budget. And as grocery day nears you are less and less likely to find the good stuff—or much of anything that doesn't have to be cooked—in my golden pantry. 

That said, I've tried to make sure I always have a low-calorie protein shake available so I don't launch myself towards that granola bar, or worse, that box of Cheez-Its because I know that would be like a giant eraser to my theretofore productive exercise day. 

Most of us who have hit the dreaded plateau are always looking for ways to continue progressing in the healthiest way possible, but I've often found that it's the simplest of solutions that can sometimes offer you the best way out of a doldrum. 

For instance, do you know how many calories you're actually burning? Sure, there are calorie-counters on bikes and ellipticals and the Fitness Pal app has plenty of guesstimates at what you burn doing everyday tasks as well as actual exercises, but the truth is neither you nor I are likely burning anything close to what we think we are:

..."People grossly overestimate how many calories they burn during exercise, especially when they think it's high intensity," says Eric Doucet, Ph.D., a human kinetics professor at the University of Ottawa. It doesn't help when your boot-camp instructor says each class blasts 1,000 calories (a total exaggeration) or you check the counters on cardio machines (ellipticals have been reported to overestimate expenditure by 42 percent).  

"Estimating calorie output can be an inexact science," says Georgie Fear, a registered dietitian for Precision Nutrition. That's because it involves factors like age, weight, body temperature, metabolic rate, and hormonal changes (to name a few) that are complicated, difficult to track, and ever fluctuating. Many cardio machines, for example, factor in just age and weight—and are calibrated for men. What's more, at higher intensities, or as the machines get older, the readouts may become less accurate. 

So basically what you're likely doing by eating big after going big is negating every calorie you've burned in the process—and possibly tacking on a few unkind ones in the process.

The safest bet is to keep it simple. Prepare your post-workout snack before you actually workout and try to increase your training efforts as much as possible; really challenge your limits and see where that takes you.

We are always capable of more than we think and if progress is what you're looking for, you're going to have to work hard to get it.

Related articles

• Help! This is a major barrier in my weight loss!

  ---

• Cardio workouts - the perfect way to lose tummy fat

  ---

• Want to burn an extra 1000 calories a day?

  ---

Fit: Once You're Committed, There's No Turning Back

Each morning as I prepare for the day ahead, I sit down with my notebook—filled with every single routine I've completed over the past 14-months—and I plan my routine.

Some days focus on getting the heart rate going via a tough cardiovascular workout, while others focus on building strength via weightlifting, but the main ingredient is always the same—F-O-C-U-S.

I've devoted myself to the idea of fitness for better than two-years now and what started out as a surface-level goal of netting a nice mid-section and killer arms has become a lifestyle that feels empty minus the presence of a healthy diet, an exercise routine, and an attitude that always feels I could be doing more to get better—I just know I haven't reached my best "me" yet.

That said, fitness is not a goal, it's a lifestyle. I don't know how much I can stress that point to those who are reading, but it's something that I strongly believe. You have to make the decision—sometimes every day—that the choices you'll make will be ones geared towards keeping you healthy in the long-term.

Am I perfect day in and day out? Absolutely not! If you read this blog with any regularity you know I have days where I fall off the wagon of health and want to throw it all away just to go back to the bliss of eating without precaution—to live in a world where being "skinny" is enough. But that ship sailed for me long ago, with knowledge came a bigger responsibility to myself. And that responsibility means that I am always fully aware of the choices I make regarding food and exercise.

I could never go back to being the person who threw caution to the wind because I am no longer that person.

The point I'm trying to make here is being skinny is not the goal, being fit is—whatever your definition of that word happens to be is up to you. You choose your focus and you make the decision on how you'll get there, but once you enlighten yourself with all the knowledge that commitment to good health involves, please remember, there is no turning back.

Monday Motivation Via Pinterest

Yes, it's Monday...AGAIN! I can't tell you how many weekends come and go where I silently dread the return of my regularly scheduled programming. That said, I am also anxious to get back in the swing of things as swimsuit and short season promises that I will want to be strutting my collective stuff as confidently as possible—hence my motivation for getting back to the business of body building.

So, for all my fellow builders out there, this one is for you:

Source: lyricalliesx0.tumblr.com via Kimberley on Pinterest

That about says it all doesn't it?

Time to go to work.

Related articles

• Healthy Swaps & Monday Motivation!

You Mean It Doesn't Matter When I Eat?

I love reading informative fitness articles, even when they touch on things that I already know after years of self-study, and the link below should be a bookmark on everyone's laptop because it is an invaluable resource to anyone who is either just starting out or considers themselves to be somewhat informed. 

It speaks of the "26 Myths..." of fitness and two in particular are heard by me on a regular basis:

...Myth #1 – If you eat after 7 p.m. you will gain weight.

Truth: Energy balance determines your bodyweight. If your energy intake (food and drink) is greater than your energy expenditure, then you will gain weight. If your energy intake is less than your energy expenditure, then you will lose weight. What time of night you eat does not make you gain weight!

G-Tip: I would suggest decreasing your carbohydrate intake later in the day and into the night when you are less active. Eat lean proteins, fiber and fats.

Myth #2 – If you are a woman and you lift weights, you will get bulky.

Truth: Women do not have enough natural testosterone to build large muscles. You will only get harder, leaner and firmer! Lifting weights will also help you burn calories and fat— during and after your workout.

G-Tip: Lifting weights is an essential component in any fitness program. No matter what your goals are, lifting weights will help build not only an amazing, well-sculpted, firm body, but keep you strong and build overall confidence and self-esteem!...

...Myth #10 – The best time to exercise is in the morning.

Truth: The best time to exercise is based on you. Some people are “morning people” and find they are most productive before noon. If this describes you, then you should exercise in the morning. However, others, whether through personal preference or due to their schedules, find it easier to work out in the afternoon or evening. This is what they should do. You will build the same amount of muscle in the morning or in the evening.

G-Tip: There are theories about when is the best time to do this or do that and everyone has their beliefs. For everyday lifestyle living, the bottom line is to get in your daily workouts no matter if that means you do so in the morning, afternoon or evening. Everybody's lives and schedules are different so you have to do what is best for you.

And that's just a few of the common misconceptions.

Personally, I've always heard the one about when to not eat and wondered how much sense it made simply because, like the article states, just because it's past 7 doesn't mean your day has ended. You could conceivably burn just as many calories in your nighttime activity (dancing, playing a sport, swimming, running, or otherwise) as you did during the day.

Quite frankly, during the summer months, when the days are longer, it's not unusual to find me in the yard or out and about.

So it makes sense that you would eat according to what your body needs but just resolve to eat smart. 

I highly suggest giving the link a look if you're even a little curious as to how many of those tried and true "facts" of fitness you might still be hanging onto for yourself. You might be surprised what you find.

26 Fitness Myths Revealed

Related articles

• To Lift or Not to Lift.... (mtwentysix.wordpress.com)

Abs: They Take Time and Patience

If I could take a pill that would take my mid-section from what it is to what I intend it to be—minus the 1,000's of crunches and pain-inducing planks and ab workouts—believe me I would. However, even I know that these things take time and a lot of patience.

Keep at it, you'll get there if you stay the course and keep working hard.

Source: google.com via Kimberley on Pinterest

Boxing As A Workout?...I Can Dig It

I've often come to the end of a long day and wished to heaven I had a heavy bag, a set of boxing gloves, and tons of space within which to use them both. Seriously, even as a stay-at-home-mom, there are days when you want to kick the living crap out of people for their blind ignorance.

That said, I have often mentioned the idea of purchasing said bag and gloves to my hubby—if only to at times save his shoulder from coming into contact with a wandering blow—and he's as been pretty receptive to the idea as well.

Bearing all that in mind, it was interesting to read the following article last week regarding the increasing number of women who use the sport of Boxing as a release and workout for both their bodies and their sanity.

"It's fun. It's empowering. It's as much psychological as physical," he said of the workout, which he said can burn up to 1000 calories. "If you can't do a six-punch combination, you do a two-punch. Everyone gets their own bag and goes at their own pace."

He calls the hour-long classes hardcore and quick.

"It's a testosterone-filled environment for people who seek out an intense workout. Women don't walk in there with makeup on."

...boxing workouts are great for toning the upper arms, back and abdominals, areas that women often like to target, while providing a high-intensity cardio session at the same time.
"It's all intermixed with boxing," she explained. "Just hitting the bag is cardiovascular, and you're working on your abdominals and your arms. You're also twisting, and then there are plyometric (jumping) moves, followed by pushups and sit ups."

She said boxing is a particular draw for professional women.

"The people who take our classes are Type A," she said. "They learn to do it well."

Her clients mainly attack heavy bags, not people. "I don't think anyone imagines they would hit anybody," she said. "But just imagining they could is a confidence booster."

 So I can burn up to 1000 calories and I get to hit something...sign me up!

Related articles

• For women, boxing workouts pull no punches - Reuters (drugstoresource.wordpress.com)
• Bags, Pads and Mitts (wingchunkuen.me)

Incorporating More Functionality Into Your Routine

The other day when I attempted to open a particularly stubborn bottle of nail polish, I found that I simply could not get the job done. So, I decided to stop wasting my energy on a task so simple and just hand it to the hubby. He took one look at me and said, "please don't tell me those things are for nothin'." 

The "things" he was referencing were the muscles in my arms and the thought I immediately had was, he's right! All the weights I lift and exercises I do and I can't open a friggin' bottle of nail polish—what gives?!?

Well, I found my answer this morning while browsing the web; a task like that would be labeled a "functional" activity. Or basically an action that includes movements and muscle groups you wouldn't normally target in your fitness routine. 

So how does one begin to incorporate more functional exercises into their regimen to ensure they aren't short-changing themselves?

You first start by thinking about common actions you take on a regular/semi-regular basis, and then determine what you can do to closely replicate that in your routine.

"Functional fitness exercises can be done at home or at the gym.

Health and fitness facilities may offer classes that include functional fitness components like boot camp classes, while personal trainers will utilize tools like free weights, fitness balls, steps or kettle bells in functional fitness workouts.

Think about when you pick up a box in your garage and lift it to store it on a shelf above shoulder level. An example of a functional exercise that would address this type of physical challenge might be a squat, while holding dumbbells in each hand, and moving directly into an overhead press. This type of real life movement is not generally achieved using cardio or weight machines."

Read more: http://www.lompocrecord.com/lifestyles/health-med-fit/put-more-focus-on-functional-exercises/article_da4de0c4-73e0-11e1-9ab6-0019bb2963f4.html#ixzz1pr41gNgg

I swear, I learn something new about this old body of mine every day.

The Side Effects of Good Exercise Habits

You want another benefit to regular exercise...better sex.

Testosterone or "T" is a powerful hormone produced naturally in both men and women. It's responsible for sexual arousal and can be increased through exercise.

Fit adults have more electrifying sex lives than individuals who lead sedentary lives. A fitness lifestyle involves healthy nutritional practices and adherence to regular exercise. Exercise done properly enhances sexual functioning because it can naturally increase testosterone levels in both males and females.

Testosterone (T) is an androgen secreted mostly from the testicles of males and the ovaries of females (small amounts produced in adrenal glands of both sexes). It is best known for its affects on increasing lean muscle mass, reducing body fats and slowing aging processes. T also plays a central role in promoting sexual desire.

Read more at Suite101: How Exercise Improves Love Life: Weight Training And Sex Hormone | Suite101.com http://de-stanelli.suite101.com/how-exercise-improves-sex-a23795#ixzz1pZFDIfiQ

I can't speak for everyone, but I can personally attest that there is truth to that claim.

Prior to my decision to change my lifestyle, I suffered from a relatively low libido, but with an increase in the intensity and regularity of my exercise habits, my libido returned with a vengeance and I was more than happy to welcome it back—as was the hubby.

So, what's considered a good level at which to train and increase these T-levels, naturally?

...For women to spike exercise-related testosterone levels, they must train hard using compound exercises, moderate reps of 8 - 12, and rest periods of 30 - 180 seconds between sets---similarly to men overall. However, women generally train longer than is required for men to boost testosterone levels. Simply stated, women increase T-levels through participation in grueling workouts and require more time to yield exercise-related T-levels sufficient enough to increase their libido.

Read more at Suite101: How Exercise Improves Love Life: Weight Training And Sex Hormone | Suite101.com http://de-stanelli.suite101.com/how-exercise-improves-sex-a23795#ixzz1pZI6V5Ou

In simpler terms, regular exercise (4-5 days a week), using compound exercises (exercises that involve training more than one muscle at a time, i.e. squats, lunges, chest-presses, dips, etc.) for at least 70-80 minutes, is recommended in order for women to achieve optimum results.

As we get older, as women, we have to contend with the rigors of keeping our hormones in balance. However, regular, daily, exercise can help to naturally keep everything in check—many times without a need for an over-the-counter or prescription medication.

That said, it's up to you to carefully craft a routine that suits not only your lifestyle, but your life; and in so doing maybe you can reap the rewards of your good choices.

Related articles

• The Hormone of Arousal (menopausemaniac.com)
• Fading Libido (drjeffreythackrey.com)

Fit Takes Sense, Not Dollars

I'm as obsessive about my workouts as I am about just about everything else in my life so that means I am almost always looking to challenge myself in new ways. Now, I have to admit, I'm all about being frugal these days so if I can't do it in the comfort of my own home, I'm not likely to do it at all.
(True story: massive debts built in college lead to massive accumulated debt once you become a married couple with kids to raise. I freely admit that I have a lot of work to do to get as financially fit as I am physically. That said, I have always been a sucker for being creative and using this rather expensively built brain my mama paid for to get the job done minus a gym membership).

So, back to my obsessiveness.

For those of you who might not know it, I am a football fan....wait, let me rewind that statement, I am more than a football fan, I am a GEORGIA BULLDOG fan! I love the Bulldogs and I love talking Bulldog football on college football Saturdays in the fall. And, one of my favorite all-time players is former Georgia Bulldog running back Herschel Walker.

Walker grew up in the rural south, and he didn't have access to great equipment or fitness programs. However, he never let that stand in the way of his success. And though many have questioned the truthfulness of his claims over the years, I believe it when he says he never used a weight or supplement to look like the physically chiseled specimen he did whilst playing running back for the University of Georgia because my personal experience planning and executing my own fitness plan has proven to many around me that much is possible if you're truly motivated.

That said, if you don't have a structured environment to walk into everyday, you have to be diligent in finding new techniques and avenues by which you can better assist your body in reaching it's potential.

At present, my home gym consists of several sets of dumbbells, a 20-lb barbell, a pilates ball, and an exercise bike. Those are my staples. However, using just those items, I am able to create a diverse workout routine that helps me build muscle, increase physical stamina, and tone and lift the parts that I most wish to emphasize when the weather is warm.

For example:

(using 20 lb dumbbells)

shrugs: 1 set/15 reps 
100 jumping jacks
shrugs: 1 set/15 reps
rest :20
curls: 1 set/12 reps
100 high knee runs in place
curls: 1 set/12 reps
rest :20
overhead tricep extension: 1 set/12 reps
Mountain Climbers for 30 seconds
overhead tricep extension: 1 set/12 reps
rest 1:00

The above is the upper body portion of my workout from last week.

I always do full body workouts because that works well for me and each workout typically includes 6-8 exercises per muscle group. So on that particular day I also did arms, legs, glutes, back, and abs. It was a 70 minute workout with a total rest time of 5:00 minutes.

Some days I increase the sets and decrease the repetitions just so I'm not overtaxing my muscles—leaving them susceptible to injury.

This is an approach that has worked well for me and I'm fairly satisfied with the results I've attained over the last year or so.

My point in sharing this with you is only to say that if you're honest about your fitness goals and you truly want to make a positive change to your body, you have to be willing to think outside the box.

My dedication to getting my family financially fit and debt free means that I am less inclined to spend money on luxuries like going to the gym. That's the plain and simple of it.  But by no means am I willing to let that be an excuse for me to not feel or look how I want.

Source: healthy-is-the-way-to-go.tumblr.com via Kimberley on Pinterest

Nuff' said.

Related articles

• My first body weight/dumbbell workout (Version One) (pmckibbins.wordpress.com)

Tuesday Triumph: Two Workouts Down, Three To Go

After pushing through my Monday routine, it was nice to feel energetic and ready to take on another, more focused, one today—it was all about the arms and shoulders this time.

The one thing I'm willing to guess most every woman loves to have are those nicely toned, beautifully sculpted, arms to flaunt when wearing that sleeveless top or dress. But those things don't come easy and you have to be willing to put in the time to get those showstoppers.

Here's a small sample of my routine from this morning. Using 25lb dumbbells (lighter is fine, too, just increase your reps):

Standing Dumbbell Shrugs (4 sets of 12): lots of women scoff at this exercise because it seems like such a "man" thing. However, it does wonders for helping to build that sleek neckline and accentuate the collarbone (or clavicle) which gives most women that "hey, I DO work for this body" look.

Standing Alternating Hammer Dumbbell Curls (4 sets of 10): I love curls! I'm obsessed with them, quite frankly, and I try to incorporate a set into nearly every routine—no matter what I'm working on that particular day. It's a phenomenal exercise for the biceps and a must do in my opinion.

Standing Overhead Tricep Press (4 sets of 8): My cousin used to comment that the one thing she didn't want to have was "flabby arms"—somehow having them just made wearing a tank top seem pointless to her.

Standing Dumbbell Lateral Raises (4 sets of 10): I transition back to my 5 lb dumbbells for this one because my focus is more on form than repetitions. You really want to make sure you're giving your deltoids (that muscle just along the back ridge of your shoulders) a good workout.

Strengthening the deltoids can not only give your upper body a more statuesque look but also aids in forming great posture.

Aside from that, cardio is always a must for me. I never know what kind of mood I'll be in when it gets to that point, though, because I detest cardio—DETEST! I've never been a runner (although I have a great deal of respect for those who can do it on a regular basis) and biking is only fun if you're in a scenic landscape.

That said, mountain climbers, jumping jacks, high knee runs, lateral hops, wall sits, and other such exercises can be every bit as challenging, particularly when done in quick succession, and don't require much beyond a few feet of space and your own body weight to get the job done. 

Lastly, the abs. I'm on a mission to get the tummy as lean and flat as possible and that means a lot of attention to every muscle hidden within.

I stopped relying on crunches long ago to get the job done and, instead, look to a number of different exercises to target the various points in the abdominal area. As of now, I do a cocktail of reverse crunches (lower abs/side obliques), plank poses (both side and basic), boat crunches (lower abs), etc., but there are literally hundreds of exercise that can help you strengthen you core.

Start here for ideas and then just keep being creative and mixing them up.

Well, that's me for today—what are you going to do to get moving?

Related articles

• Don't Spend a Dime: Free Ways to Exercise When Traveling (fitsugar.com)
• Top 10 Women's Fat Burning Strength Exercises (herfitnesshut.com)
• How To Build Upper Body V Shape (fitnesstipsforlife.com)

Monday Morning Workout: Where's My Motivation?

Monday's are the hardest day of the week for me. I typically eschew all exercise on the weekends in favor of family time. So, when Monday rolls back around, I have to remind myself again why I spend so much time doing the things I do to keep the body I have as healthy and fit as possible. 

One thing that I've found that works for me is easing back into my routine by introducing my body to a less challenging version of my routine at the start of the week.

For example, today I elected to do only 45 minutes of cardio, followed by 8-10 minutes of ab work, and a circuit-set of weights (usually 8-10 sets of 12-15 reps) involving the upper body only—mainly arms, back, and shoulders.

By doing this, I give my body a chance to readjust to the rigors of a full routine, making tomorrow's workout seem significantly less daunting.

It works for me because I usually feel the results of whatever I do almost immediately and the attitude that drives me in the first place is reawakened via those feelings. It's a win-win.

The point is to get moving again. Yes, it's Monday, but that doesn't mean it has to be all bad.

Monday Morning Workout:

45 minutes of cardio—your choice. I tend to rotate between 45 minutes on the bike or a personally tailored cardio burst routine that includes multiple sets of the following exercises:

50 jumping jacks x 3-5 sets
froggers (30 seconds) x 3-5 sets
mountain climbers (30 seconds) x 3-5 sets
high knee runs (30 second intervals) x 3-5 sets
10 Push-ups x 3-5 sets
10 inch worms x 3-5 sets
10 burpees x 3-5 sets
ski jumps (30 second intervals) x 3-5 sets

I try and mix in other exercises like those above whenever possible just to keep things fresh, and I alternate the amount of sets done of each just to keep my body guessing.

Like I said, this usually works for me and gets my mind right for a bigger and better challenge on Day 2.

Stay Committed, Stay True, Stay Toned

I fall and fail as much as I get up and succeed. This is my truth and it applies to everything in my life—including my workouts. I often ask myself on any given day, particularly on the days where the biggest challenge can be just getting out of bed, "what is my motivation?". It's a fair enough question, wouldn't you say?

Each of us whether we realize it or not, begins our journey towards a better body or sense of self for a reason: to get into that pair of skinny jeans, to look good for an upcoming social event, or because we are tired of looking in the mirror and not loving the body we see. In all of those cases, there is something external to motivate us. We have something material we can look at and work towards to keep us on the right track.

But, what happens when that thing no longer exists? Where do you find the internal motivation once you reach your goal?

As easy as you consider the answer to this question to be, please understand that it is much harder than you think. We all to some extent become satisfied enough with our progress to start making allowances for our actions.

It may start with an act as simple as eating a slice of pie or skipping a workout. Before you know it you're justifying eating out and cutting back on your cardio because "one day won't hurt me"—believe me, I've been there, and it's a miserable feeling to wallow in the guilt you feel when your "one day" turns into one week, one month, and so on.

You have to commit everyday to being the person who is dedicated to keeping his/her workout regimen in tact. If you don't, you run the risk of seeing all your hard work go down the drain.

Related articles

• The Secret Of Staying Motivated To Exercise (dietriffic.com)

The Most Important Part of Your Exercise Routine Is Y-O-U

I'll admit that one of the hardest parts of getting into a fitness routine is actually starting one. Many of us look in the mirror and make a mental judgment of how much we have to do in order to get to our "ideal" size and we feel overwhelmed. It is in that moment we manage to kill any chance we have at succeeding because we have already decided the outcome won't be positive or quick enough in coming.

It's an easy train of thought to fall into when you've spent years neglecting your body.

However, trust me when I tell you that there's not a woman or man alive who wants to look in the mirror and not like what they see. We are all vain in that aspect, and none of us wish to feel as if the beautiful canvas God gave us is somehow marred.

That said the solution to the above problem is a simple one—although many of us fail to recognize it—stop self-sabotaging your goals.

Does that sound too easy? Too cliche'? Sorry, but it's the plain truth.

We all make far too many excuses for why we choose (and understand in most instances it is a choice) not to exercise: no time, no money, no energy, no space, etc. Give. Me. A. Break!

Two things are required to cultivate a successful exercise routine: you and your body's weight. All of the special gadgets you see others using (weights, mats, bikes, elliptical machines, gyms, etc.) are just aids. Those things might help give you focus when deciding how to personalize your personal routine, but none of them are necessary for you to reach your goals.

Your body weight gives you the best challenge to building strength because you have to be able to control it as well as execute the moves. I can lift a 25 pound dumbbell 10 times with no problem, but if you challenge me to do 20 push-ups, I might need a break. Why? Because you not only have to concentrate on lifting it, but doing so with proper form as well—and that's not easy.

If you're worried about a lack of cardio, how about running in place while watching your favorite television show or doing mountain climbers in 30-second intervals. Have some stairs in or just outside of your home, use them as your stairmaster.

Want to build better buns? Try lunges...with weights.

Creativity is a great asset to developing a challenging routine that can bring you great results.

Don't believe me, just take a look at this guy...no weights, no gym, and no supplements. He's a work of art and he formed the foundation for that body by using whatever he had in and around his home. Oh and, by the way, he's almost 50.

My point is simple, there is no excuse for not exercising. If you can move, you can lose. It is that simple. And while I don't expect any of us to be able to duplicate what Herschel Walker was able to do, his dedication to doing a body weight workout everyday should serve as an inspiration for those of you still struggling to get off the sofa.

Now, get out there and move something!

Related articles

• Changing to a Simple Exercise Routine (rawminimum.com)
• Do Push-Ups Every Time You Brush Your Teeth (fitsugar.com)
• Beginner Exercises that Fit in a Studio Apartment (diet-blog.com)

Two Steps Forward, Three Steps Back

Plateau. That's a kind way of saying your body has reached the point where you are no longer able to make any changes to it physically. You try in vain to lose that last five or ten pounds and you consider looking into that fad diet you keep hearing about because you're desperate to lose one last inch or two off your waistline.

It's a cruel joke, really. You push yourself and remain dedicated to the cause of being and living healthy and your body, inexplicably, decides that what you're doing is good, but not good enough. So, what can you do about it? How do you reach that next level of fit without driving yourself absolutely bonkers?

Well, one way is to change your regimen. This is something that I have suggested before and feel very confident is a great way to get over that proverbial hump. But, more than that, you have to get over the drama of the new attitude you've acquired from becoming so fit—your ego changed right along with your body. Trust me.

You have to reconfigure your goals once you hit that plateau (or wall as some say) and ask yourself what you want for yourself and your body now? Are you still simply trying to live a healthier life or are you looking for the physical manifestation of all your efforts—fitting into that size "whatever you want" pair of jeans or cocktail dress? It's an important question to ask because, quite honestly, the vast majority of us can always be fitter and eat healthier—these are things that are rarely overdone in today's fast food society.

So you have to look at yourself in the mirror and ask what's next? If you want to get over the plateau, that's easily done, change your workout and/or add something more to it that will challenge you and re-energize your bored body.

On the other hand, if you are looking for something deeper—perhaps an answer to why you are so obsessed with looking perfect or losing that last few pounds—then that journey will take a much more introspective approach and you will need to tap into the side of you that isn't satisfied with being what you are right now.

The only way to do that is to meditate, relax, journal, and seek out the memories that scare you to death. Find out where it was in your life that you first began to feel those inadequacies and make it your mission to correct the negative thoughts so that you can finally focus on the present.

In the meantime, expect setbacks as you tackle new obstacles and try not to get frustrated by the process of making adjustments to what was working so well before now—if you can. Being fit is only half the battle, the bigger challenge is in staying fit and being aware enough of your inner self to understand why that matters so much to you.

Related articles

• The Dreaded Plateau! (hethercrawford.wordpress.com)

Pain: The Body's Way of Saying "I'm Challenging You"

It's not easy to work out five days a week and, I admit, some weeks I don't reach that goal—being a mother, wife, and woman of infinite responsibility can make that hard sometimes—but I put forth the effort to do something everyday no matter what; as long as I'm physically able.

That said, you can only do so much of the same thing before your body gets bored and requires something more to produce results. So I am always challenging myself to do more, push harder, and test the limits of what is thought possible.

Sometimes that approach is met with resistance of both the physical (sore muscles, a deep burning sensation—hint, hint, that's your muscles saying "gimme more", and fatigue) and mental kind (questioning your ability to do the routine and wondering if it's actually worth all the physical consequences).

I cannot tell you the number of times I've felt like doing nothing or opting for the easier, more manageable routine, that I know can be completed with ease. After all, if I believe those around me, I should be in "maintenance mode" now, so there is purpose in coming up with more challenges for my body to meet.

For those of you who can understand the latter point, here's a word of wisdom from a simple woman of faith: there is nothing wrong with being satisfied with where you are, physically, but if you're not, you will never get to that point without finding new ways to both challenge yourself and present your body with a reason to get stronger, leaner, and more physically fit.

Part of the beauty of learning a new exercise routine or fitting in one additional set is the great feeling you get from the knowledge that you are progressing.

Maybe last year you couldn't last five minutes on the elliptical machine before bailing on it altogether but, as you did more, your body became accustomed to the rigor and now, maybe, that five minutes is what you do to warm-up your body before advancing to the more intense levels of your regimen.

Progression makes you feel good. Progression is what keeps us all fired up to do more and you should try to never lose your desire to do more.

Your body is your temple to build and glorify. There is nothing arrogant or conceded about doing that if your intent is the overall goal of being balanced on every level and feeling as good about yourself on the outside as you do about the inside.

Celebrate yourself, challenge your will, and try to be better everyday.

Related articles

• 5 Ways Your Body Is Telling You That You Need a New Mattress (fitsugar.com)
• How to connect the mind and body (femalesexualhealth.wordpress.com)
• What are some good ways to improve my core muscles and lower back strength? (zocdoc.com)

Exercise Jolt: Don't Fall Victim To Laziness

I get tired.

I get so tired, in fact, that sometimes I don't want to eat right, exercise, or put on one piece of exercise gear—some days I just don't feel good. And, it is on those types of days that I choose to do one of two things: 1) not exercise at all, or 2) exercise more vigorously than usual.

You don't have to be a workout warrior 5-6 days a week—every week—no one will flog you if you miss a day, but you should choose to take breaks when they are necessary, not simply as a result of laziness or lack of motivation.

If you're mood is due to fatigue or health issues, then maybe you should listen to your body and accept that day as one that's long overdue—there's no glory in pushing a tired body past the point of exhaustion. That type of dedication might impress some, but your body will pay for your overeager ways at some point.

However, if you're just having a bad day or feeling lazy because you broke your nutritional routine by having that extra slice of chocolate cake, well, maybe you need to let that be your motivation instead of your reason to stagnate.

It's on those days, that we feel the least ready to get going in our routines, that we should strive the hardest to do so—trust me when I tell you that you will feel so much better if you do than if you don't.

Related articles

• Stuck in an exercise rut? (run-like-a-girl.net)
• Mind, Body, Exercise and Emergence (joyofspa.com)
• The Pros and Cons of Exercising Mornings, Afternoons, or Evenings (fitsugar.com)

Yoga: Moving Towards More Than Just Flexibility

Yoga is something that I have danced with, off and on, over the last 5-years, However, it is only in the past five months that I have come to appreciate the balance it offers in my life.

I find that I am more willing to accept the inconsistencies and curve balls thrown my way because I see the benefits in going with the flow rather than obsessing over the details. Even more, the beauty and simplicity of the things around me have become magnified in such a way that it's become impossible for me not to find some level of gratification in even the most mundane moments.

Granted, I still have times where my anger and frustration get the best of me but I feel, for the most part, that I am much more centered and focused on my life as a "work in progress" as opposed to a completed picture with no hope of getting better—I am rediscovering myself as a wife, mother, woman, and friend and enjoying the lessons I'm learning along the way.

I credit yoga for allowing me the avenue to do such things without feeling the pain and disappointment that I might have in the past.

It's as if I have come to accept my bad parts for what they were/are and decided to no longer let them define me. I finally started to realize that the only consistency in this life is that things will always change and my place in that cycle is up to me.

I guess what I'm saying is, the journey does not come in trying to overcome the obstacles that these "changes" represent, but rather in taking those obstacles as symbols of how much stronger your becoming as a person because you have found a way to overcome them on your own.

Yoga has opened up a world within myself that I might otherwise never have found and I am loving it.

Now...if I could just master that darned crane (see photo).

Related articles

• Making Yoga a Priority Tops My To Do List (lifeissublime.wordpress.com)
• Yoga is a powerful practice (fr33domhall.wordpress.com)