Encouragement for Procrastinators
When you think of starting a diet or workout routine, you should not just think about starting the WORK. You should think about starting the RESULTS.
You immediately start benefiting from fitness as soon as you begin. You don’t have to wait until you’ve reached your goal weight to “cash in”. You will begin to feel more energized, better, healthier, stronger, leaner, more confident, and proud – just after a few days of consistent healthy living. Unfortunately, in our little pea-brains, all we can see is the work. And, that work is SO big to us, it temporarily overshadows the even GREATER rewards waiting for us on the other side.
The next time you even think about putting off a diet or workout, remember: You are not just putting off the work – you are putting off the results. Don’t you want to start enjoying results today?
Mind, Body AND, Don’t Forget, Spirit
Sundays are the days I really reflect on my prior week – what i did, what I didn’t do, what I want to do better, what I have to change. I think about the things that need to be removed, and the things that need to be added. This requires me to strip away the flesh (the skin, muscle, clothing, make-up & appearance) and think about what is underneath it all. Then I ask myself, “what needs work?” Of course, my answer is a loooong list, but I know the things I need to tackle first – I think we all do.
However, if we don’t stop to purposefully analyze our life and give ourself a little spiritual “check up”, it is so easy to let the days slip by, the problems build up and our soul deteriorate. Just in the same way our muscles deteriorate when neglected – so does our relationship with God when we neglect Him.
The question for me today was “Are you where God wants you to be?”
Am I doing what God called me to do?
Am I being obedient – in the big and the small things?
Am I ignoring Him?
Do I even know what I am supposed to be doing?
Am I giving Him enough time in my week to even let me know?
These are all things I am reflecting on today, and just wanted to share my thoughts with you. While we are on a quest for physical fitness, we should want to improve all areas of our lives – not just our body. I don’t know about you, but I have a LOT of work to do! :)
Have a great and reflective Sunday!
It’s Not Going To Be Easier Tomorrow
Why do we put off things for tomorrow? It’s not like we will be less busy, less stressed, less tired, less fat… It’s not going to be any easier to do tomorrow. Honestly, if anything, it’s going to get harder each day we procrastinate.
I don’t know why we talk ourselves into putting diet and fitness off. I guess, like with any other responsibility, it’s just another thing we dread doing. But the reality is this: We WANT to be fit. We WANT to lose weight. We WANT to be disciplined. We WANT results. And, if we want any of those things, we are going to eventually HAVE to do what it takes to get there. So, if it’s only going to be harder each day we procrastinate, doesn’t it make sense just to start doing it today? You aren’t just putting off the work, you are putting off the results.
#LiveWithFire
“Time” To Do Arms: Timed Bicep & Tricep Workout
This was my arm workout yesterday. It was fun, fast paced, and challenging. I set the timer, cranked the music, and my workout buddy and I went to town! With timed workouts like this, you don’t have to count. It’s nice to turn off your brain and just go. The timer becomes your boss (hence the name “GymBoss“) and you start when it say start, stop when it says stop – and you get your workout done in less time. It’s a win-win!
Using the GymBoss Interval Timer, do each exercise for the allotted time.
1st Round: 45 seconds on & 15 seconds off
2nd Round: 40 seconds on & 15 seconds off
3rd Round: 35 seconds on & 15 seconds off
4th Round: 30 seconds on & 15 seconds off
• Barbell Biceps Curl
• Triceps Dips
• Resistance Band Biceps Curl
• Nose Breakers
• Triceps Kickback
• Plank
Complete all 4 rounds.
NOTE: In this workout, I focused more on triceps than I did biceps. Mainly because women typically care more about the giggley underarm part than they do the size of their biceps. The only time you really notice a person’s biceps is when they flex (and who does that?). Triceps, on the other hand, are more visible and also help shape and tone the arm where most women want – under the arm, the side of the arm and where the arm meets the shoulders (which helps make shoulders look more pronounced). I threw in planks to help tone up the entire arm (shoulders, triceps, biceps & forearms), while also tightening the core. Enjoy the workout! Hope you like it!
Fitness Motivation: The Hardest Step is the 1st Step
In my opinion, the actual run (or workout) is not the hardest part. It’s getting there. It’s putting your workout clothes on, and stepping away from the computer, kids, and responsibilities to START your workout.
Once I’m “there” (whether on the road or in the gym), I love it – but it’s like there is an invisible forcefield at the front door that makes it so challenging to step through that door and transform into the fit girl I love to be.
May the Force Be With You
For some people, there is an evil forcefield that seems to block them from going to the gym. It comes in the form of work, kids, laziness, fear, embarrassment, procrastination, guilt and many other forms.
BUT, once you have made a commitment to show up, the forcefield is broken. The same way Snow White could be woken from the curse with the most simple task, with true love’s kiss, YOU can break the curse by an equally simple task. You just have to show up.
Don’t Think So Much
I think we overcomplicate things. We spend too much time worrying about what we are going to do when we get there, what we are going to wear, what our kids are going to think when we stick them in day care, what we have to cook for dinner, how we will squeeze it all in, what we are going to look like when we are floundering around the gym as a newbie, or how we are going to feel – embarrassed, fat, weak or out of shape.
Some people even think they need to lose weight BEFORE they go to the gym! That’s like trying to get well before going to the doctor. All these silly thoughts do is allow that forcefield to go up.
Just Show Up
It’s time to tear down the walls of intimidation, fear, laziness, and excuses – and just focus on one thing: Show Up. Day after day, just keep showing up. Once your feet hit the pavement, it’s golden. Once your body walks through the gym doors, you are set. The rest is easy! Most people would agree that they enjoy the feeling they get when they workout, they just have a hard time with the “starting” part.
Commit.
Start.
Do.
Succeed!
The shoes in this pictures are the Reebok DMX Sky. They are really cool shoes that use air as cushion. I’ve been having ankle issues and I wore these yesterday and had the first day in several days with no pain. So, if you need extra support and like extra cushion, I’d definitely give these shoes a try. Very cool kicks.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Fast Shoulder Circuit
Yesterday was shoulder day for me, and this is the workout my girlfriend and I did. Instead of doing traditional reps and sets, I wanted to set up stations that we could quickly move through to really set those shoulders on fire, as well as get our heart rate up too. It was a quick workout, but judging by how nice and sore I am today, it was a successful workout! Have Fun!
Tools: One medium weight Bar/plates or dumbbells (I only did 30lbs), yellow bodylastics band or 5lb dumbbells, 8-10lb dumbbells, 25-35lb plate (or the bar) and a green bodylastics band (or 8-10lb dumbbells).
Complete the following exercises as quickly as possible, with no rest between exercises or rounds. Click on each exercise below to review the demonstration video.
- 12 Dumbbell Overhead Press 30-45lbs
- 12 Lateral Raise Light Band or 3-5lb dumbbells
- 12 Ladder Presses 8-10lb dumbbells
- 12 Upright Row - 25-35lb barbell or plate weight
- 12 Rear Delt Fly - Light to Medium Band (or Rear Delt Fly with dumbbells)
When you are done, you will have completed 300 reps of nothing but shoulder work! YUMMY!!
#FitFluential #MOVE
Dining on a Diet: 4 Easy Mistakes
One of the things I like to do is share my stupid mistakes so YOU don’t REPEAT THEM! Yep, I am not afraid to tell you just how bad I blew it. I may be a fitness professional, and although I know a lot about nutrition, calories and weight management, I still make poor choices from time to time. The only reason I am not as big as a cow is because 1.) I look for mistakes (meaning, I hold myself accountable, I look up calories and I look for the truth (facts). 2.) I work my mistakes off. 3.) I learn from my mistakes. 4.) I apply what I learn (a lot of people learn a lot about improving their eating, but they don’t apply it).
The difference between my mistakes and other people making mistakes is I make them less often. Where I may totally blow it occasionally, some people are blowing it every week, or every other day. Those mistakes add up if going unnoticed, and that is when weight gain happens – or why people can’t lose weight despite all their work in the gym.
So, here’s the story. I had family in town last night so we all decided to go to Outback for dinner. I’m not dieting right now so I was already going in knowing I was going to treat myself – which means I plan on having that yummy salad they have and a baked potato instead of broccoli. Let me stop right here and tell you this: If I had looked up the calories ahead of time (like I tell EEEEEVERYONE else), I would have not chosen what I ordered. The damage way exceeded what I would have allowed myself if I had known in advance.
Mistake #1: I didn’t look up the calories BEFORE I ordered.
As I’m looking at the menu, I had pretty much settled on getting just a small steak, baked potato and side salad. BUT, Steve (yes, I’m throwing him right under that big blame bus) said, “why don’t you get the Outback 4 Special, the 4-course meal for $15?“. Well, I almost felt stupid if I DIDN’T get that. What a deal right? WRONG! It was a baaaaad deal – and I have news for you! It cost WAY more than $15. It cost me $15 to eat it and it’s going to cost me plenty more in valuable time to burn it off!
Mistake #2: I let someone or something (tempting menu item or deals) to change my mind!
So here’s what I ended up eating. NOTE: I never, NEVER, NEEEVER get dessert, BUT it came with the “package”. Thank you Outback for trying to fatten me up. You not only Biggie Sized my meal, you Biggie Sized ME! Yes, I have a choice and could have chosen better, but your “good deal” sucked me in and I took the ugly bate. Yep, you caught me, hook line, and sinker!
What I ordered:
- Sparkling water with lime: 1 calories
- White Bean & Sausage Soup: 162 calories
- Blue Cheese & Pecan Chopped Salad: 559 calories (WHAT?! U HAVE GOT TO BE KIDDING ME?!!)
- 6oz Steak: 254 calories
- Baked Potato with Sour Cream & Butter: 313 calories
- Carrot Cake: 320 calories
TOTAL DAMAGE: 1,878 CALORIES!!!!!!
Mistake #3: By eating less, I talked myself into thinking I was doing OK.
What I actually ate:
- Sparkling Water with Lime: 0 Calories
- I Ate ALL of My White Bean & Sausage Soup: 162 calories
- I Ate ALL of My Blue Cheese & Pecan Chopped Salad: 559 calories (BIG mistake!)
- 1/2 My 6oz Steak: 127 calories
- 1/2 My Baked Potato with Sour Cream & Butter: 156 calories
- 1/4 of My Carrot Cake: 80 calories
TOTAL DAMAGE: 1,084 CALORIES - STILL AWFUL!!
(I saved 800 calories, but STILL have to run 10 miles to erase the damage!!)
Mistake #4: I ordered something I really loved – and took it home.
Really? That doesn’t belong in my house. That’s what I call “planning to fail”. Why didn’t I just let everyone at the table taste it. Why? Because I freakin’ LOVE carrot cake.
Moral of the Story…
Listen, if I had been amazing with my diet lately, this whole catastrophe wouldn’t have mattered – but I haven’t been good with my diet. I’ve been “off” my diet for several weeks and this week was supposed to mark my start of getting my act together after my vacations and being sick.
So, this mistake set me back a few MORE days. In the big scheme of things, it really is not that big of a deal IF it only happens occasionally, but this is a perfect example of how many people are “try” to make good choices – and they wonder why they can’t lose weight.
Why Good Intentions Don’t Cut It:
The above is proof that good intentions aren’t enough even when someone:
- Orders water instead of wine
- Avoids the bread and butter
- Chooses a vegetable based soup instead of a cream based soup
- Chooses salad over blooming onions or other greasy appetizers
- Orders grilled meat, instead of a saucy dish
- Picks whole foods for sides, instead of casseroles or fried sides
- Eats half the meal
- Has only a few bites of dessert instead of eating the whole thing
Even after ALL THAT, they STILL are eating WAY too many calories.
Next time you eat out, think of me, sitting at the computer the next morning, looking up calories from the night before and tallying the damage. Even though the food was good, I can honestly say it wasn’t worth what it will take to work it off. I see a lot of exercise in my future.
#FAIL
Sweat & Tone with Air Squats
Air Squats can ramp up any workout. In this workout, you can see we alternated air squats with standard body sculpting movements. The result: One tough fat-melting, calorie-burning, muscle-toning workout! Check it out…
Air Squat Workout
Here is the written workout below, with links to video instruction for each workout. Below are tips on how to do a proper air squat. KILL IT!
- Air Squats
- Barbell Biceps Curl
- Air Squats
- Dumbbell Shoulder Press
or Push-press (if weight is heavy) - Air Squats
- Weighted Plate Crunch
4 Rounds for Time
(timing the exercise ads intensity)
10 Common Mistakes For Air Squats:
1. Knees go over toes
2. Butt is tucked under – dropping down, not sitting back
3. Shoulders are rounded
4. Back is rounded
5. Body leans forward, bending at the hips
6. Head is down, instead of looking straight ahead
7. Weight is on the balls of the feet
8. Heels lift up as the body lowers into the deepest position
9. Squat is too shallow
10. Exercise is done too slow
7 tips to doing a great air squat:
Each squat is nice and deep, with your butt dropping below the knees- Hips stay open, body stays vertical (not bending at the hips)
- Butt sits backward, back is straight, shoulders are rolled back (not rounded forward)
- If you lean forward, or posture struggles, raise hands overhead to improve form
- Knees are not over the toes. If they are, use a chair to reference where your bottom “sits”. Your bottom should not sit down, but sit back as you lower, as if sitting or touching a chair. Stretch arms forward to help balance issues.
- Weight remains on the heels and not on the toes (Test: can you tap your toes while in the down position?) If you struggle with this. Squat down all the way down, like a baby on the beach playing in the sand). Settle in and stay there until you can shift your weight on your heels, open your hips, spread your knees out and get the feeling of where you need to be in that downward position. Once you feel this, and understand how to balance your weight in that position, you should be able to repeat it as you do the air squat.
- Pace is FAST and FLUID
Here is a fun video that shows the intensity, pace and form of an air squat.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Exercise Hurts, Quitting Hurts More
Since many of our BCx workouts are timed workouts, with short bursts of intense exercise, one thing I say often is “You can do anything for 60 seconds”. That is because, when I was in boot camp, those were the words I held on to. I knew, no matter how bad it hurt, how winded I was, or how weak I felt, I could do anything for 60 seconds.
Of course, when THAT 60 seconds was done, I had to do another 60 seconds of something just as brutal – but at least it was something different. And, I knew, once again, I could endure THAT for 60 seconds too.
1 Out of 24
The fact of the matter is, if we really think about how little time we actually have to work to get such a great lasting reward, we could truly begin to celebrate the pain.
The pain is evidence of change. If we can look past the immediate discomfort and focus on the other 23 hours of freedom, where we get to bask in the results of our hard work, we can clearly see that the small amount of time in the gym is a small sacrifice for what we get out of it.
Honestly, 1 hour, out of the 24 hours God gave us, is not that much to ask. AND it’s not work without pay. It’s work with BIG pay. THAT’S the reality.
“But It’s Hard”
BUT (Yes, here’s the “but”), we often get too wrapped up in the immediate pain and fatigue. We feel sorry for ourselves, we think about how rough we have it – how hard workouts are, how hard it is to lose weight, how sore we are, how fat we feel, how hard we work, how tired we are, how many responsibilities we have, how everyone else seems to have it easier, and we think of just about everything else besides this one fact: As much as this sucks, quitting sucks more.
The repercussions of quitting hurts. You know that commercial that says “depression hurts“, well so does fat. Fat hurts. Being unhealthy hurts. Feeling weak hurts. Injury due to weak and tight muscles hurts. Aging and muscle deterioration hurts. Losing confidence hurts. Losing mobility hurts. Losing independence due to health hurts. Feeling like a failure because you truly failed and gave up hurts. All the repercussions to quitting on yourself, and your health, hurts way more than the worst workout you have ever had.
Next time you feel like giving up. Whether you are just tired of trying to lose weight and you can’t seem to get it right, or you want to quit your workout program because it’s too hard, NEVER forget that QUITTING will hurt you even more.
Motivation For Runners
When it comes to exercise, why do we even think twice about whether we should do it or not? Because we allow ourselves to fixate on how we feel NOW. Whether it’s how we feel physically, or how we feel emotionally, we let those feelings determine our actions. Yet, if we were to just focus on how we feel when we are FINISHED, I believe our actions would change drastically.
If you have a goal, let all your actions (what you eat, what you do, what you sacrifice) all be to get you one step closer to that goal. I think our problem is we do too much thinking, and too little doing. Next time you think about whether you should workout or not, you are waisting precious time pondering the inevitable – so just do it! You know it has to get done eventually if you want to reach your goal.
Don’t just Live, #LiveWithFire
Your Turn:
What gets you out the door?
How do you stay motivated to keep running when you, and everything around you, fights you every step of the way?
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
