Blog Archives
Butt Lifting Workout
If you want a good butt-lifting workout, this workout never gets old. It hurts just as much as the FIRST time EVERY time! ha! Before you get started, focus on WHY we endure these type of brutal workouts. Focusing on the “why” can be just what you need to endure one more rep.
Benefits of a good glute routine:
1. Lifts your butt
2. Turns pear shape bottoms to apple bottoms
3. Reduces the appearance of cellulite
4. Smoothes skin (wrinkles) and improves texture
5. Improves strength
6. Gives you a youthful appearance (at least from the rear! ha!)
7. Fills out deflated bottoms that otherwise sag, shake, rattle and roll.
The Reebutt Workout
Yes, his workout is a tribute to Reebok - because they are totally kicking people’s BUTTS these days – and people are loving it! Try this super simple, but SUPER EFFECTIVE (ouchie) workout. Be ready to feel fire in your pants!!
Follow Along with me! (doesn’t it look like Steve is about to grab my booty here?! ha! Way to go YouTube – you know how to pick ‘em!) hahaha
Written Workout:
Go from one exercise straight to the next without rest for the best results. If it starts to burn (like a UTI, as Steve says), then shake it out and get right back at it. The reason this workout is so effective is because we’ll stay on one leg the whole time, and then swap legs and focus on the other leg.
20 Squats
20 Right Lunges
20 Right Stomps
20 Right Leg Cook Hip Lifts
20 Squats
20 Left Lunges
20 Left Stomps
20 Left Leg Cook Hip Lifts
REPEAT 2 TIMES (4 total)
Don’t be lazy this winter! #GetAfterIt – or I’ll have to get after you!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Fast-Slow-Stop Bodyweight Workout
You don’t need a gym to get a quick workout in – and this is a great one you could do in a hotel room, living room, outside or where ever you squeeze a quick sweat in. OR, you can pop this little routine into your normal gym routine to switch things up a bit.
Do the following exercises 3 different ways each: FAST, SLOW, STOP!
- FAST: 25 repetitions as fast as you can
- SLOW: 15 repetitions slow (half-time, 3-5 seconds each rep)
- STOP: Hold for 45 seconds (preferably in the low or middlle position)
- Air Squats
- Push-up
- Dips (girls) or Triceps Dip (boys)
- Mountain Climber
Repeat 3-5 Times
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
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?
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
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?
Shoes in the mantra pic: RealFlex Fusion RT
Shoes in the pic of me running: This is when I was testing the DMX Sky on the (Right Foot only) and comparing it to another style. Click here to read more - Fitness Motivation: The Hardest Step is the 1st Step.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Why Do You Train?
Reality Check
Why do you train? Sometimes that is a question we have to not only ask ourselves when we start a workout program, but we have to ask ourselves that over and over again on our journey. Why? Because we get off track. We often start with a clear and specific goal in mind. It’s normally very simple. We want to be better. We want to be a better version of our old self.
Then, as we pursue that goal, we tend to get off track. We begin to compare ourselves to others. We can easily begin to see what we are not, instead of what we’ve become. Sometimes this can make us push harder. For many, it can do the opposite. We can become discouraged or overwhelmed. Sometimes we can become obsessed.
I encourage you to step back. Look at why you started this. Look at how far you’ve come. Look at the big picture. You are not a better woman, mom, worker, friend, spouse or neighbor if you hold a trophy. No trophy, prize or title makes you better. Being better than someone else doesn’t make you better. Being better than the old you makes you better. That’s what makes you a success. Your greatest accomplishment is beating your own records and accomplishing new goals. THAT makes you a winner.
There is no greater reward than a healthier you. There is nothing better than feeling stronger than you did a few weeks ago, leaner than you’ve been in a long time, healthier than you ever thought possible.
YOU are your reward.
YOU are your prize.
Top 10 Craziest Fun Runs & Obstacle Courses
What do zombies, paint, glow sticks, costumes, obstacles, mud, black lights, pumpkins and beer have in common? They are just some of the wild ingredients used in conjuring up some of the craziest runs around!
Traditional 5Ks are fun, but now there are SO many more ways to run for a good cause. Boring 5Ks are being overshadowed by entertaining runs and obstacle courses. Here are my top 10 craziest races, with the help of Blood, Sweat & Cheers - a site dedicated to finding fun active stuff to do.
1. The Zombie Run - Run from the undead in this bizarra Zombie race. Beware – you can die. Every participant gets flags (like in flag football). These flags represents your health. The goal is to get out alive and well.
2. Cupid’s National Undie Run - Run in your undies in the name of Love. “Don’t get your panties twisted”, you don’t have to wear skimpy underwear, you can wear your favorite sleep attire to support the Children’s Tumor Foundation.
3. Rat Race - Race pits team of 1-3 against each other on a while scavenger hunt through the city. Combining running, biking, kayaking, climbing and public transportation systems, this race transforms some of the nation’s greatest cities into a playground.
4. The Peeplechase - Based on the Steeplechase Olympic event (inspired by an equestrian race), this race will test your speed and skill against world-class Metalists and local competitors. The race features 2 heats, and an optional 3rd heat for charity.
5. Neon Splash Dash - Runners dash across this 5K night course moving through checkpoints to get splashed with neon U.V. Glow color revealed under black light.
6. Super Hero Scramble - This race lets you live out your childhood fantasy and be the super hero you always wanted to be. Trade your Wonder Woman Underoos (yes, I had those) for your favorite costume and cape on this 4-6 mile obstacle race!
7. The Doughman - A quadrathalon that combines eating and athleticism. One part cycling, one part swimming and two parts footrace. The relay race is for teams of four, and broken down by food type: Running: meat; Running: vegetarian; Bike: meat; Swim: vegan.
8. The Tap & Run - Replacing water stations with beer stations, this race is getting all the “buzz”. Not a healthy race, but a dream race for beer drinkers. They even have a belching contest – go figure! ha!
9. The Fugitive Run - Prison Break Themed Obstacle Course where prison guards try to catch you, fellow inmates try to lead you off course and different paths lead you to freedom or back to prison.
10. The Naked Pumpkin Run - This race is filled with running human (naked) jack-o-lanterns. Brave runners (or stupid! You’re call! Ha!) run the entire 5K with a pumpkin on their head. At least no one knows who’s pink parts they are seeing. Wow! I need to wash my eyes out with bleach. ha!
Blood, Sweat & Cheers
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FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
A Bad Run is Better than No Run
This past Sunday, Steve and I woke up early to run before church. I already knew this was not going to be an easy run. I had a killer leg workout Friday and my legs were SO tight and sore. Even still, I had no idea just how bad it was going to be.
We laced up our tennies, I set my RunKeeper app and we hit the pavement. This chick in the pic (right) is what I wanted to look like running. I wanted to be tough, powerful, fast but I couldn’t have felt more wimpy, weak and slow. It was literally a stretch just to swing one leg in front of the other. My hamstrings were so tight, I felt like I had bungie chords attached to my butt preventing my legs from functioning.
Immediately, Steve’s pace was already about 2 times faster than my body wanted to go. Maybe my breathing wouldn’t have been so bad if I wasn’t spending all my breath complaining with every step. I fully expected to loosen up and start getting in the zone – but “the zone” never came.
2 Miles in, finally Steve had enough of my pathetic moaning and told me to basically quit complaining and suck it up. I had nothing nice to say, so you guessed it, I said nothing at all. He’d ask me a question and I just said nothing. I knew if I opened my mouth it wouldn’t be pretty so I just brewed with each step infuriated at my body’s poor performance.
Our pace was steady averaging 6mph/10-minute miles. This was not supposed to feel like 7 minute miles, but it did. Then Steve had the nerve to tell me to sprint. #%@&^! That’s great, I can barely run already and now you want me to sprint? #%@&^PERFECT#%@&^! Again, since I had nothing nice to say, I just took off sprinting and left him in the dust. I wasn’t mad at steve, I was irritated with my body. I just wanted to punch myself.
My hamstrings felt like I was doing straight-leg dead lifts with every step. My calves were on FIRE and my heart was pounding out of my chest like I had just finished 100 burpees. What the HECK?! Ugh!
Then, after the torture was over and as I stood there with Steve, sweaty, exhausted and discouraged, I realized even a bad run is better than no run.
We focus on our ability (or lack of) so much we forget about our ability to just do it. Even a 12-minute mile is a great mile. Sure, we’ll have those frustrating days when we are tempted to feel like failures, but we need to focus on our successes – like showing up.
So what if you didn’t have a new PR. So what if you feel like a fat cow. So what if you had to walk part of the way, or you tripped and fell during your 10K (yes, Robin, I read your facebook post! ha!). It doesn’t matter. You laced up, you hit the pavement and you finished. That, my friend, is what fitness is all about.
Today’s Motivation
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
30 Days of Motivation: Does Your Diet Need More Muscle?
If you want to tone up, you need to put more muscle in your workouts – and in your kitchen. The problem is, most people don’t know how much protein they eat – or how much they need. Well, after you read today’s blog, you will not only know “your number”, but you’ll know how and when to take it too.
First, I want to hit some key pointers.
1. Budget your protein intake. Before you start gulping down protein, you want to make sure you realize you are also gulping down more calories. Many people who start a fitness program hoping to lose weight and tone up ADD protein to their diet, but forget to SUBTRACT calories from carbs and fat. Another words, they are increasing their protein AND calories. Then they wonder whey they GAINED weight trying to get healthy. If you need to lose weight or lean out, remember that adding protein to your diet is great, but you have to account for the extra calories – and protein shakes and bars can add up fast if you aren’t paying attention.
2. Know when to take it. Protein is not a good source of fuel. That’s why marathoners carb up, not protein up. Protein is best for repair. So, the 2 best times to take protein, besides getting it in whole foods throughout your day, is post workout and before you go to bed. Our body is most receptive to absorbing protein within 30-40 minutes of your workout, and it needs protein to help our body repair muscle while we sleep.
3. Know how to take it. If you are taking protein post workout, you want to pair it with simple sugars to help speed up absorption so you can use the protein in that 30-40 minute window. For instance, a protein shake with water and honey, or protein with orange juice would be a good post workout shake. Any other time, you want to slow digestion down so you can absorb as much nutrients as possible. The longer it’s in your stomach, the more protein you absorb, and the longer you’ll stay full. In this case, adding milk or peanut butter is helpful.
4. Know your number. GNC put together a cool calculator to help people know how many grams of protein they should take a day. Note that it also gives you a window – minimum to maximum. For example, my number is 95 – but my range is 78-111. For me, the only way I can get that much protein is to supplement. I can get about 60 or so grams of protein in whole foods (I’m not a big meat eater) and then I supplement with a couple of shakes or a shake and a bar to reach my daily goal. CLICK HERE to find YOUR number.
Today’s Mantra:
30 Days of Motivation: Fitness Isn’t a Job, It’s an Opportunity
Have you ever realized just how spoiled we are? We ALL are! We think we have it so rough. Busy schedules, poor economy, working hard for little money – and don’t even mention exercise and diet! But, in reality, Americans have it much easier than so many people in the world. Yet, we are so quick to complain when we experience even the slightest bit of discomfort because we only can see “our” world, and not reality.
Shortness of breath, burning muscles – and even a slightly cramped style from dieting, while everyone else is living it up around us, can make us feel deprived. Oh “bless your heart”, as all my southern friends say. God forbid you have to eat grilled chicken and steamed vegetables. “I pity the fool”! (Mr T should have been a trainer!)
It’s really ridiculous that we let some of these common complaints get in the way of our goals. We could have it SO much worse! Yet, we complain just because our fitness makes our life just a little bit uncomfortable.
You want to know what’s not fair? People who don’t even have the luxury of the internet to read blogs like this one, or learn about workouts they could do in their mud hut. Or better yet, what’s not fair is they are just trying to fight to live another day while we fight to just look and feel better, probably living many more days than they could dream of.
We don’t HAVE to workout and eat healthy, we have the OPPORTUNITY to workout and eat healthy!
Next time you have an urge to complain, stop yourself, and think about how darn lucky you are that you CAN workout – even if it’s hard to squeeze it in your busy schedule, even if it hurts a little, and even if it’s tougher than you hoped. You have an opportunity to improve your health when many others aren’t so lucky.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
