Blog Archives
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.
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.
BEST FIT GEAR: Bonnie’s Top 5 New Reebok Releases
As most of you know, I have the privilege of trying some of the newest trends from Reebok. One thing you might not know is I’m not required to tell you how much I love their products, even if I don’t. I just have to test them out, be honest and share what I like. The problem is, I love almost everything they send me! Seriously! So, with that said, I thought I’d share my top picks for the first quarter.
The following products are not just products I’ve received, but new products I admire and plan to get – AND my Product of the Year (so far!).
Bonnie’s Top 5 Reebok Picks
1. PWR Legging – If you don’t want to talk to anyone at the gym, then you may not want to buy these leggings. I got so many compliments on these workout pants the first day I wore them! Everyone was asking me where I got them. Between the cool print and the single black-cuff bottom, this pair of leggings is a statement for sure – and it says COOL!
2. Reebok CrossFit Spotted Sock: Stripes are overrated, right?! But, something you DON’T see a lot of is SPOTS! They have spotted socks in red & white and green & purple. They also have different patterns and styles including compression socks and just high socks. They even have them in solid HOT PINK for pink-lovers like ME! Men, if you want something a little less (well, girlie), check these red, yellow and black bad boys out: Reebok CrossFit Front Stripe Sock
3. ZigCarbon Running Shoe. Ok, I have not tried these yet, but Steve got his last week and LOVES them – and they are on my wish list for sure!! The Zigcarbon is super light (under 7.5 ounces) and has a full-length unique military grade carbon fiber plate for structured support in the midfoot, and forefoot and heel foam pods for excellent cushioning and shock absorption. Although Steve loved the regular zigs, he felt he needed a little more support – and he said this shoe did the trick for sure. This shoe is designed to take a beating with more durability and support.
4. Strength is Beautiful Tank. This statement alone is awesome – but then the top has a cool cut too. I love the color, the cut, and the message! But, this tank is not just cool, it’s practical. The idea behind their CrossFit line is not to just offer CrossFitters cool clothes. It was to learn from some of the toughest athletes who really put their body to the test, and create what they needed in workout gear. As a result, they learned tops need to be more fitted and longer so they don’t rise up while doing handstand push-ups or burpees. They realized they needed to develop pants that you can squat, jump and run in that won’t slide down your bottom exposing your butt crack or busting a seam. They use technology that fitness enthusiasts appreciate. This is not your ordinary generic workout clothes to walk in, this line is designed to work for you, not against you. So, all in all, you don’t have to be a CrossFitter to appreciate this gear – you’ll love it no matter how you train.
5. Strength Track Jacket - So far, this is my favorite jacket I’ve gotten from Reebok. Partly because I love the single-sided inspirational ghost pattern, but mostly because it just looks SO sharp on! It comes in black, white & coral (I have it in white). As a fitness professional, I’m always looking for sharp fitness apparel that I can wear and still look professional. I literally can finish a workout, slide this bad boy on and I feel dressed for success in seconds. Love it!
My Product of the Year (so far) is…
(drum roll please…..)
The Reebok DMX Sky. DMX Sky outsole contains three independent moving channels that transfer cushioned air where you need it, when you need it – and a Carbon rubber outsole for traction, grip and durability.
First, I must tell you how I tried these puppies out. I actually switched shoes with my mom (pictured above on the right) and wore one of her new Reebok shoes AND I wore one of the DMX Sky shoes on part of my run to see if I could feel a difference. The answer was a big fat YES, BIG difference! Definitely LOADS of cushion for all you cushion lovers (which I need since I hurt my ankle). I could tell you how they work, but I think Reebok experts explain it the best. Check it out!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Are You Training Your Best?
How much FIRE do your workouts have? Are you winded between exercises? Do you wish you could just stop for just a few seconds to catch your breath? Do you have a trainer or timer (like the GymBoss Interval Timer) setting a pace for you? OR, do you start your next exercise when you are ready – and stop when you are tired?
If you aren’t begging for rest, then you aren’t training your best. Learn to push yourself and train outside your comfort zone. That type of training won’t happen on its own. That has to be planned, and even forced.
Make your next workout the best workout yet! #LiveWithFire
Simple Quad & Glute Workout
We are approaching bikini season so it’s time to take our lower body workout up a notch! Cardio burns fat, but weight training is what plumps up the bottom, smooths out the skin and minimizes the appearance of cellulite – plus it gives us the “right” kind of curves!
Personally, I’ve always wondered why we break up our upper body workouts into smaller body parts, but we expect to do our legs in one day and it be just as effective. So, I decided I needed to change this.
I started breaking up my legs – one day I do quads and glutes and later in the week I do hamstrings and glutes. I LOVE it – and considering I hate doing legs, that’s a really good thing!
Here was my workout yesterday!
Simple Quad & Glute Workout
Warm Up: Air Squats
4 Super Sets:
15 Back Squat (Heavy)
15 Overhead Squat with just the bar or pipe (DEEP!!!)
4 Sets – Walking Lunges (with 20lbs dumbbells) 30 steps
3 Sets – Leg Extension (toes pointed out)
3 Sets – Leg Extensions (toes pointed in)
Finish with step ups, knee repeaters, curtsies or skaters to really kill it!
PS: Just in case you noticed my new shoes! OMG I love them! They are my new Reebok SubLite Train. They are nice and flat (great for lifting) and super light. They have a high heel (for good achilles support) and they lace up a little higher than running shoes (great for mountain climbers and other exercises where a shoe might want to slip off the heel). The SubLites & Nanos are my favorite shoes for the gym!
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.
What’s Black and Blue, and Knobby all Over? The Newest, Toughest, Craziest Shoe to Hit the Ground
If you own a truck or a jeep, and you want to go in the mud, you put big knobby tires on it. So, why not put big knobby tread on your feet? Right? Well, that’s what Reebok is saying – and I’m digging it!
I was checking out the new ATV 19+ all-terrain tennis shoe from Reebok and saw this video (below) with MMA fighter, Rampage Jackson (who also played Mr. T in the movie remake of the A-Team). I have to admit, Reebok surprised me by using one of the toughest fighters to launch this new futuristic looking shoe. But, hey, I guess a tough guy for a tough shoe does make sense. But an even bigger surprise was their humorous approach to market this shoe.
Instead of going with the traditional serious “I’m a tough athlete who trains harder than you” approach, showing a celeb athlete do things we can’t even do in our dreams (much less real life), they took the fun approach – and it was totally refreshing. Way to go Reebok for making fitness fun. Thank you Rampage (and “rock boy”) for giving us a laugh. Good stuff! 
I look forward to trying out this shoe! While the big lugs look a bit crazy, I’m just a little crazy too! Mud, gravel, rain, snow, grass, rocks, sand, woods – here I come!
What do you think? Would you wear this shoe?
50 Go-To Exercises for Your Gym Routine
It’s easy to walk into a gym like ours and completely be overwhelmed with equipment. To be honest, it would even intimidate me if I was seeing it for the first time. As a result, many members don’t venture out much. They just use what they know – no matter how little that is. So, it’s time to start working out with more purpose, so you can get the best results possible.
In Tuesday’s blog, “How to Set an Effective Workout Schedule” I talk about varies ways to break up body parts so you can design a workout based on your schedule. Well, as promised, today I will be giving you a hit list of exercises you can use in your routine.
First, in this list, I categorize exercises by body part, with the largest muscle groups first. When you are lifting weights, you don’t want to work your small muscle groups before you work your large muscle groups – because your small muscles will be too tired to lift the heavier weight required to work the larger ones. Large muscle groups include chest, back and legs. Small muscle groups typically refer to all your arm muscles.
Next, you’ll notice that in each group, I first list one exercise that doesn’t require equipment (if possible). I also list alternative machines or tools to help you find what works with what you have access to. Now realize, there are SOOOO many more, but these 50+ exercises are the most common – and good for starting a beginner to even advanced routine.
If you are doing a full-body workout, you may only choose 2-3 exercises per body part, and only do 2-3 sets of each (depending on your time). If you are working out several times a week, and breaking up body parts more, you may do all the exercises in each specific body group for that day for 3-5 sets to add intensity, and extend the length of your workout.
Lastly, rest time is super important. You can take a very basic workout and majorly boost intensity if you reduce your rest time. We use the GymBoss Interval Timers (set at 30 seconds on and 30 seconds off) at our club so our members are being pushed to work hard and rest little.
So that brings me to reps. You can do 12-15 reps for upper body and 15-20 reps for lower body OR you can use the interval timer to go as hard and fast as possible and not even worry about counting. Just remember, if you could do a few more reps, you likely need to up your weight.
Top 50 Exercises:
OK, so here you go! Here are 50 different exercises mentioned below with some tips to help you design your workout schedule. (PS: It’s actually more than 50 exercises, but TOP 50 sounded better than Top 51. Ha!)
CHEST:
Push Ups
Barbell or dumbbell Bench Press (flat bench)
Incline Dumbbell or Machine Chest Press
Dumbbell Fly (Pec Dec Machine or Cable Crossovers)
Do at least 1 pree & 1 fly
BACK:
Pull Ups or Assisted Pull Ups
Wide Grip Lat Pull Downs (preferably with wide bar)
Seated Row Machine
Bent Over Row (dumbbells or barbell)
Do at least 1 wide grip & 1 close grip.
LEGS:
Squats (Air Squat or Barbell Squat, hits all muscles)
Leg Press Machine (hits all muscles)
Walking Lunges (dumbbells, quads and glutes)
Leg Extension Machine (hits quads)
Leg Curl Machine (prone/lying, seated and/or standing, hamstrings)
Straight Leg Deadlifts (Dumbbells or Barbells, for hamstrings)
Weighted Calf Raises (or Calf Raise Machine)
Do at least 1 exercise per body part (quads, hams, glutes)
SHOULDERS:
Handstand Push Up or Pike Press
Military Press with Barbell or Shoulder Press Machine
Arnold Presses or Shoulder press with dumbbells
Upright Rows
Lateral Raises
Rear Delt Raise (or Reverse Fly or Reverse Pec Dec Machine)
Do at least 1 press, 1 raise (front or lateral) and the rear raise.
TRICEPS:
Dips (or Bench Dips)
Tricep Pullovers (with dumbbell or curl bar)
Tricep Press (on cable with bar, V handle or rope)
Tricep Kickbacks
Do at least 2 exercises.
BICEPS:
(Equipment needed)
Straight Bar Curl
Preacher Curl or Bicep Curl Macine
Dumbbell Curl
Concentration Curls
Do at least 2 exercises.
ABS:
Traditional Sit Ups
Crunches
Weighted Crunches
Bicycle Crunches
Leg Raises or Hanging Knee Raise (advanced) for lower abs
Oblique Crunch (sides/obliques)
Choose 2-3 exercises.
LOW BACK & CORE:
Plank
Side Plank
Back Extension or Ham/Glute Developer Machine
(PS – I don’t like the way this exercises is demonstrated, but it can give you an idea)
Choose at least one.
Remember to read: “How to Set an Effective Workout Schedule” for help on scheduling your workout schedule for the week.
Have fun, train with confidence & #getafterit!
How Flexible Are Your Tennis Shoes?
This is what I think of when I think of jeans and tennis shoes. Sorta nerdy and less than fashionable. With that said, over the last 20 years of being in the fitness industry, I have NEVER been seen out shopping in tennis shoes. I’ve always worn tennis shoes to the gym and regular “girlie” shoes when dressed in regular clothes. I’ve never liked the way tennis shoes looked with jeans, and I never thought tennis shoes looked nice with regular clothes - that is, until now. Reebok Realflex shoes are not just flexible in function, they are flexible in style.
The thinner, lighter material keeps this shoe streamlined and less bulky than a traditional tennis shoe. So, even when I’m wearing jeans, the cute little toe box looks nice poking out the bottom of my jeans. Since the colors are fun an colorful, they keep my outfits stylish, unlike many drab tennies that make you look like a tourist (’cause that’s how tourists dress around here in Florida).
This may not be that newsworthy to you, but to me – it is totally new and exciting. Finally I can dress comfortable without compromising style. Plus, I make the most out of my tennis shoes because they are not restricted for gym use only. So, if you buy right, you get more bang for your buck – and more fun too!
Here’s how I’ve been wearing my shoes lately…
Realflex Goes Shopping
Here are my feetsies surrounded by shopping bags as I was putting everything in my trunk. My Realflex shoes were my shoe of choice for every Christmas shopping trip I went on – and I got compliments on my shoes every where I went! Seriously, I wore a bright orange long sleeve shirt that said “Eat Clean, Train Dirty”, jean shorts and these orange and granite Realflex shoes – and people literally stopped me to tell me they loved my shoes. I even had an older gentleman pay me the sweetest compliment while shopping at Dillards. So, you see, you don’t have to “dress up” to be dressed nice.
Realflex Takes Flight
My Realflex shoes were also my choice of shoe for flying. I NEVER dress sloppy when flying. I typically compromise comfort for style, even when dragging luggage through the airport. This time I wore a cute sweat shirt with pink on it over a lime green spagetti strap sports bra with Miss Me Jeans and my Pink & Green tennies to match- and I was comfy but not sloppy.
Here is the picture of my shoes taking a ride through security with one of my favorite purses.
Realflex Goes Wild
I wore my Realflexes to the Busch Sanctuary, where My family and I enjoyed a private tour and got to pet and feed the animals. Before Realflex, I would have probably worn flip flops over tennis shoes. Now my tennis shoes are just as much an accessory as my crazy lightening bolt knee high socks (Steve gave me for Christmas). Yes, tennis shoes are more practical and comfortable than flip flops, but now they can also be a fashion statement with all the fun color combinations they offer.
I’m not a fashion guru or anything, but I do want to look nice – and finally, I can dress both comfortably and fashionably all at once!
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
Merry Fitness! My Peeps get $20 OFF Reebok!
Everyone who’s been following me knows I’ve been sporting some really killer Reebok gear lately. Well, my good friends at Reebok just sent me this special coupon – just for MY followers!!! I am also including some links to some of our favorite things too so you can take a peak. They have SO much it can be overwhelming! Let me know if I can help you shop!
SHOES: My favorite shoes are the Realflex Fusion (I have 3 pair! LOVE!!!) and I also really like the new SmoothFlex in the bright orange! LOVE these bright colors!!!
TANKS: This is my favorite tank from them so far. SUPER lightweight and I love the bright colored trim – and I have matching shoes!! Only $22 (plus the discount!). I seriously get more compliments on this cozy top than any other shirt I wear. PS – the blue & green tank is the same blue & green in these shoes, and the bright orange trim is the exactly color of the orange shoes!
MEN’s SHIRTS: I just saw this cool Classic R Tee for the first time. LOVE! Steve also loves their new Retro tees with the worn looking logo! It fits him great – he wore it on our last Disney trip.
MENS’ SHOES:
Steve LOVES the RealFlex Transition shoes. He wears them all the time. Since they have black on them, they go with pretty much everything he owns. Awesome statement shoe that is super comfy!
SOCKS: Steve’s favorite socks (seriously! Loves these socks). They’re designed so well, there is actually a Left & Right sock shaped specifically for your left and right foot. Sorry guys! They have nothing for ya if you have 2 left feet. (My right foot turns into another left on the dance floor).
MERRY FITNESS!!
