Source: helpwithweightloss.org via Kimberley on Pinterest
Now...let's get it done!
Showing posts with label exercise. Show all posts
Showing posts with label exercise. Show all posts
Monday, May 14, 2012
Motivation Monday: Keep The Excuses to a Minimum
It's Monday and I am definitely feeling the hate from the tired genie who has decided to hex me with a little extra exhaustion to start my week. However, as always, the motivation to get/stay fit is always infinitely more powerful than the outside forces that look to thwart my efforts. So for you, my trusty followers, I offer another "Pin" for motivation to start the week off right.
Now...let's get it done!
Now...let's get it done!
Friday, May 4, 2012
VIDEO: 15-Minutes to Sexy, Sculpted Arms? Ummm, Yes, Please.
I don't know about you but one of my favorite body parts to work on are the arms. There's just something so very sexy about a woman who can carry a tank or sleeveless well—the "no jiggle" woman is what my cousin calls her—but it takes a lot of hard work to sculpt the guns and I do commit a fair share of each routine I do to getting mine tippy-top.
That said, I'm not always able to devote my usual 30-45 minutes to the betterment of the guns; a mommy who is always on the go has to sometimes just fit in a quickie, so workouts like the one in the video below are right up my alley.
It likely won't challenge those who are truly into the lifting game, but that doesn't mean it can't be catered to your capabilities. All you need is 15-minutes to give your arms the jolt they need...and surely you can find that in your day.
That said, I'm not always able to devote my usual 30-45 minutes to the betterment of the guns; a mommy who is always on the go has to sometimes just fit in a quickie, so workouts like the one in the video below are right up my alley.
It likely won't challenge those who are truly into the lifting game, but that doesn't mean it can't be catered to your capabilities. All you need is 15-minutes to give your arms the jolt they need...and surely you can find that in your day.
Tuesday, March 6, 2012
I'm Not Trying To Be Pretty When I Exercise
The women who always blew my mind at the gym were the ones who looked so adorable at the end of their time there.
Their hair was always perfectly tousled (a subtle wisp always fell across their eyes), they had just enough sweat on their sports bra to make it look like the elliptical, or that spin class, really did a number on them, and they were so darn perky, too. I mean, they were just about ready to burst into dance from how happy they were when they finally left for home.
Don't get me wrong, I don't take issue with looking cute. As a matter of fact, that's one of the major reasons for my exercising in the first place.
Sure, the health benefits are wonderful and I have more energy than most because I take such good care of my body, but the shallow truth—as I've stated many times before—is I want to be stunning no matter what I put on. That said, I'm all business when I exercise. I literally have no desire to look cute.
Quite frankly, I become a sweaty mess.
My hair, even though it's pulled back, is soaked with sweat, my face is contorted and twisted from the pain of 1,000 lunges and too many sets of high knee runs, and my demeanor can only be described as "stay away from me" because I'm seriously not interested in conversing once I get in the zone. Honestly, I don't have the energy to chat even if the desire was there because I'm always trying to push my body through the next pain threshold.
I'm dead serious about my regimen and the only person who is likely to interrupt its flow is my hubby who, oddly enough, seems turned on by it all—go figure.
My point here is this...well, as usual, a pin says it better.
Does that mean you can't look cute when you get there? Or shouldn't indulge in the deliciously divine gear that they sell us ladies to make us look so sporty while we're doing what we do? Of course not! But if all you care about is looking cute, then honey, you might need to rethink your regimen.
Just saying.
Their hair was always perfectly tousled (a subtle wisp always fell across their eyes), they had just enough sweat on their sports bra to make it look like the elliptical, or that spin class, really did a number on them, and they were so darn perky, too. I mean, they were just about ready to burst into dance from how happy they were when they finally left for home.
Don't get me wrong, I don't take issue with looking cute. As a matter of fact, that's one of the major reasons for my exercising in the first place.
Sure, the health benefits are wonderful and I have more energy than most because I take such good care of my body, but the shallow truth—as I've stated many times before—is I want to be stunning no matter what I put on. That said, I'm all business when I exercise. I literally have no desire to look cute.
Quite frankly, I become a sweaty mess.
My hair, even though it's pulled back, is soaked with sweat, my face is contorted and twisted from the pain of 1,000 lunges and too many sets of high knee runs, and my demeanor can only be described as "stay away from me" because I'm seriously not interested in conversing once I get in the zone. Honestly, I don't have the energy to chat even if the desire was there because I'm always trying to push my body through the next pain threshold.
I'm dead serious about my regimen and the only person who is likely to interrupt its flow is my hubby who, oddly enough, seems turned on by it all—go figure.
My point here is this...well, as usual, a pin says it better.
Does that mean you can't look cute when you get there? Or shouldn't indulge in the deliciously divine gear that they sell us ladies to make us look so sporty while we're doing what we do? Of course not! But if all you care about is looking cute, then honey, you might need to rethink your regimen.
Just saying.
Monday, February 6, 2012
Truth in Individualty
I can be a tough woman to please. My mood shifts on a dime, I'm constantly obsessing over something that to most people would seem petty, and I'm never altogether certain if I'm where I want to be–emotionally–on any given day of the week.
Exercise, for me, offers a way to remain connected to my body (and hence myself) long enough to figure out what my goals are and where I need to refocus my attention in order to meet them.
However, if I make the mistake of going astray from my food diet or not getting the sleep I need the night before–often leading to a lackluster workout—then I'm prone to regress into bad habits as willingly as any other.
Simplicity comes easily only if you're life isn't complicated or cluttered. And if the only person you have to worry about is yourself, chances are it'll be easy to step away and not be as accountable for your misgivings because there won't be anyone there to call you on it.
That said, if you're presenting your life to the same people on a daily basis, any mistakes or missteps you make will undoubtedly be on display. You can try to run from their critiques for a while but, eventually, you will be forced to endure the opinion of that person who feels the need to "keep it real" with you.
The thing I've tried to learn from my numerous trips down the road of imperfection is that I'm likely always going to be my own worst critic. As such, the bar I've set for myself is one that has to be flexible, realistic, and open to success and my failure.
Truth in individuality is the key to becoming better as a person and more focused as a woman/man of good health (both physical and mental).
Take the three steps forward as a sign of progress and any regressions as your personal message that no improvement can be complete without first revisiting where you began.
Exercise, for me, offers a way to remain connected to my body (and hence myself) long enough to figure out what my goals are and where I need to refocus my attention in order to meet them.
However, if I make the mistake of going astray from my food diet or not getting the sleep I need the night before–often leading to a lackluster workout—then I'm prone to regress into bad habits as willingly as any other.
Simplicity comes easily only if you're life isn't complicated or cluttered. And if the only person you have to worry about is yourself, chances are it'll be easy to step away and not be as accountable for your misgivings because there won't be anyone there to call you on it.
That said, if you're presenting your life to the same people on a daily basis, any mistakes or missteps you make will undoubtedly be on display. You can try to run from their critiques for a while but, eventually, you will be forced to endure the opinion of that person who feels the need to "keep it real" with you.
The thing I've tried to learn from my numerous trips down the road of imperfection is that I'm likely always going to be my own worst critic. As such, the bar I've set for myself is one that has to be flexible, realistic, and open to success and my failure.
Truth in individuality is the key to becoming better as a person and more focused as a woman/man of good health (both physical and mental).
Take the three steps forward as a sign of progress and any regressions as your personal message that no improvement can be complete without first revisiting where you began.
Tuesday, January 10, 2012
Plan, Don't Just Do, Your Workouts
How many times have you considered just getting your tired body to the gym a victory in and of itself?
The prevailing attitude where exercise is concerned typically goes something like this: if I'm here (at the gym), I'll do something, and that's better than nothing at all. It's an attitude that I personally subscribed to for years. It was typically only after I arrived at the gym that I started trying to really figure out what I wanted to do with my body that day. And let's face it, the brilliant majority of us often say the same things when asked what we plan to do on that day: "cardio and some weights", "a spinning class", or some "Pilates or Zumba".
Not that there's anything wrong with any of those answers, but after your 20th Zumba class, are you really feeling challenged anymore?
Just think about that for a second.
As for me, my rut was cured naturally when my responsibilities as a mom and wife started to get prioritized ahead of most everything else. I dumped the gym trips in favor of building a personal home gym instead –both for convenience and monetary reasons–and the fly-by-day exercise routines in favor of a more focused approach to building my body into the goddess figure I saw dream for it to become.
More specifically, I've begun taking a spiral notebook to write out my weekly regimen and that has been a massive time saver for me because I know ahead of time where my attention will go and I'm more motivated to take on that challenge without feeling guilty that I didn't do enough that day.
It's important to take your approach to your fitness plan seriously because, in the end, you are the person responsible for how successful your regimen will be for you. Challenge yourself and think creatively about how you can maximize each and every minute, of each and every workout, and then be consistent with it on a weekly basis.
Plan first, then execute.
The prevailing attitude where exercise is concerned typically goes something like this: if I'm here (at the gym), I'll do something, and that's better than nothing at all. It's an attitude that I personally subscribed to for years. It was typically only after I arrived at the gym that I started trying to really figure out what I wanted to do with my body that day. And let's face it, the brilliant majority of us often say the same things when asked what we plan to do on that day: "cardio and some weights", "a spinning class", or some "Pilates or Zumba".
Not that there's anything wrong with any of those answers, but after your 20th Zumba class, are you really feeling challenged anymore?
Just think about that for a second.
As for me, my rut was cured naturally when my responsibilities as a mom and wife started to get prioritized ahead of most everything else. I dumped the gym trips in favor of building a personal home gym instead –both for convenience and monetary reasons–and the fly-by-day exercise routines in favor of a more focused approach to building my body into the goddess figure I saw dream for it to become.
More specifically, I've begun taking a spiral notebook to write out my weekly regimen and that has been a massive time saver for me because I know ahead of time where my attention will go and I'm more motivated to take on that challenge without feeling guilty that I didn't do enough that day.
It's important to take your approach to your fitness plan seriously because, in the end, you are the person responsible for how successful your regimen will be for you. Challenge yourself and think creatively about how you can maximize each and every minute, of each and every workout, and then be consistent with it on a weekly basis.
Plan first, then execute.
Tuesday, August 2, 2011
Living Fit Is A Step-By-Step Process
Ten years ago, I thought nothing of hitting up a fast food restaurant to fill the needs of my hungering body. In fact, the only thing I truly considered when selecting an eating establishment was whether or not they served good fries and burgers. The calories and fat content within the foods I was eating was irrelevant to me because I felt like exercising as I did at that time gave me the license to eat pretty much whatever I wanted, whenever I wanted.
I lived that way until about 18-months ago when I saw "Food Inc." Yes, that's correct, the catalyst for my change was gleaned from a controversial documentary on the American food industry.
Now, before you start believing that I live my life under the influence of external factors, understand that I always do my own research (as should any intelligent individual, "Food Inc." didn't offer the final word on my decision to change my lifestyle dramatically, it merely offered a jumping off point.
My personal attention to the information that fell into my hands daily (i.e. nutritional labels, news reports, and focused literature addressing concerns on obesity—particularly amongst children) helped seal the deal. Once I truly started paying attention to the information on what I was eating, and what I was giving to my family, it became difficult to look away from the facts.
I knew I needed to start being more aware of food choices not only for myself, but for my children as well. That said, however, where my children would be easier to mold in the way of this life I have chosen (I am mostly vegetarian by this point), my husband is still not willing to give up his meat eating ways, and I am okay with that decision.
Quite honestly, philosophically, I am not opposed to eating meat. I just find that my body operates in a more efficient way with less meat in my diet. By no means do I enforce that rule upon either my husband or my children. What I do is offer them options that are still healthy, but that do not interfere with their desire to still eat the foods they love.
Despite what some who are strictly vegan/vegetarian will tell you, there are plenty of ways to live healthily while still eating meat.
For my part, I have lessened the occurrence of meals served using red meat or pork as I have found that ground turkey is a fine substitute for many dishes. As far as red meat goes, if I do use it, I stick to the leanest cuts I can find.
Other changes I've found easy to make are swapping almond milk for cows milk, vegan butter for regular butter, and whole grain flour for white. As a rule, no pastas or breads are purchased if they are not of the whole grain variety, and sodas are a no-no for either one of my children.
The changes I've made have been incremental, but they stick because they aren't too intrusive. I've found that as long as the food tastes good, few complain.
My point here is that any decision to live healthily is as much about being aware of what your body takes in for fuel as you are about keeping that body fit. You would never put diesel fuel into a gas operated vehicle, right? Of course not. Our bodies, in my opinion, use that same principle.
Use the fuel that maximizes what you want your body to do—whether you love weight training, running or aerobics—because, at the end of the day, you only get out what you put in.
I lived that way until about 18-months ago when I saw "Food Inc." Yes, that's correct, the catalyst for my change was gleaned from a controversial documentary on the American food industry.
Now, before you start believing that I live my life under the influence of external factors, understand that I always do my own research (as should any intelligent individual, "Food Inc." didn't offer the final word on my decision to change my lifestyle dramatically, it merely offered a jumping off point.
My personal attention to the information that fell into my hands daily (i.e. nutritional labels, news reports, and focused literature addressing concerns on obesity—particularly amongst children) helped seal the deal. Once I truly started paying attention to the information on what I was eating, and what I was giving to my family, it became difficult to look away from the facts.
I knew I needed to start being more aware of food choices not only for myself, but for my children as well. That said, however, where my children would be easier to mold in the way of this life I have chosen (I am mostly vegetarian by this point), my husband is still not willing to give up his meat eating ways, and I am okay with that decision.
Quite honestly, philosophically, I am not opposed to eating meat. I just find that my body operates in a more efficient way with less meat in my diet. By no means do I enforce that rule upon either my husband or my children. What I do is offer them options that are still healthy, but that do not interfere with their desire to still eat the foods they love.
Despite what some who are strictly vegan/vegetarian will tell you, there are plenty of ways to live healthily while still eating meat.
For my part, I have lessened the occurrence of meals served using red meat or pork as I have found that ground turkey is a fine substitute for many dishes. As far as red meat goes, if I do use it, I stick to the leanest cuts I can find.
Other changes I've found easy to make are swapping almond milk for cows milk, vegan butter for regular butter, and whole grain flour for white. As a rule, no pastas or breads are purchased if they are not of the whole grain variety, and sodas are a no-no for either one of my children.
The changes I've made have been incremental, but they stick because they aren't too intrusive. I've found that as long as the food tastes good, few complain.
My point here is that any decision to live healthily is as much about being aware of what your body takes in for fuel as you are about keeping that body fit. You would never put diesel fuel into a gas operated vehicle, right? Of course not. Our bodies, in my opinion, use that same principle.
Use the fuel that maximizes what you want your body to do—whether you love weight training, running or aerobics—because, at the end of the day, you only get out what you put in.
Tuesday, June 21, 2011
The Importance of Scheduling Your Workouts
I would not describe myself as an exercise fanatic, but I will say that my exercise regimen is something of great importance in my life. A typical week consists of about 300 minutes worth of scheduled physical activity (60 minutes of strength training, 120 minutes of yoga, 120 minutes of aerobics/cardio).
I make time each day for these things because I know that they are of great value to me—physically and mentally. So, the message I wish to convey here is a simple one: schedule your workouts.
So much of our days are filled with family, professional, and social commitments, that we often aren't able to find the time to exercise. Of course, if you've read enough of these posts, you already know how I feel about making excuses. Even so, I recognize that it's tough for most of us to keep the momentum going once the thrill of seeing results has passed us by.
However, never forget that complacency is the mother of failure where attaining your fitness goals are concerned, so it's of the utmost importance that you evaluate each day and try to find time to where fit in a workout—even it's only a 15 or 30 minute one.
A solution that has worked well for me has been to either offer myself a make-up day or the option of adding in a second workout on an otherwise uneventful day.
For example, if I find that I will not meet my 60-minute goal on Monday, I resolve to move that session to another day during the week. That might mean taking an early morning bike ride on what might have otherwise been my off-day or opting to participate in a late evening yoga session on a day I normally would only do cardio.
These are adjustments I am willing to make in order to keep my fitness goals on track.
That doesn't mean that I haven't encountered a week or two, here and there, where I miss multiple days or completely flake out on a workout session—I have my days of complacency too—but the point is to not allow one missed day to become a habit for the next string of days, weeks, or months.
Schedule time for meeting your fitness goals and make them a part of your day-to-day life.
I make time each day for these things because I know that they are of great value to me—physically and mentally. So, the message I wish to convey here is a simple one: schedule your workouts.
So much of our days are filled with family, professional, and social commitments, that we often aren't able to find the time to exercise. Of course, if you've read enough of these posts, you already know how I feel about making excuses. Even so, I recognize that it's tough for most of us to keep the momentum going once the thrill of seeing results has passed us by.
However, never forget that complacency is the mother of failure where attaining your fitness goals are concerned, so it's of the utmost importance that you evaluate each day and try to find time to where fit in a workout—even it's only a 15 or 30 minute one.
A solution that has worked well for me has been to either offer myself a make-up day or the option of adding in a second workout on an otherwise uneventful day.
For example, if I find that I will not meet my 60-minute goal on Monday, I resolve to move that session to another day during the week. That might mean taking an early morning bike ride on what might have otherwise been my off-day or opting to participate in a late evening yoga session on a day I normally would only do cardio.
These are adjustments I am willing to make in order to keep my fitness goals on track.
That doesn't mean that I haven't encountered a week or two, here and there, where I miss multiple days or completely flake out on a workout session—I have my days of complacency too—but the point is to not allow one missed day to become a habit for the next string of days, weeks, or months.
Schedule time for meeting your fitness goals and make them a part of your day-to-day life.
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