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
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!
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.
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.
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!!
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.
We live by rules in every part of our life – finances, marriage, work and government, to name of few. But, we expect NOT to live by rules when it comes to food. For some reason we think those kind of rules are bad, unhealthy, limiting, no fun, unfair, damaging and inconvenient. Why would it be any different than the rules we have with our finances? We fully understand that we are expected to work for our paycheck, and we are expected to pay our bills – and, if we don’t, there are serious repercussions.
Since we are expected to not spend more than we make, most of us live on some type of budget. Well, in the same way you must budget your money, you should also budget your food. If you eat more than you can “afford” to eat, you will have repercussions to your actions. Those repercussions come in the form of weight gain and health issues.
Think of how someone manages a business. It doesn’t matter how much they profit, if they don’t also consider their loss. It’s the balance that matters. In the same way, it doesn’t matter how much you “work” (exercise) if you are still eating more than you can afford. Every extra pound of fat “over the limit” is a sign that you have been irresponsible with your body account – your loss is greater than your profit. You are, essentially, living “in the red”.
The only difference between overeating and overspending is no one repos your car or takes your house. Your “punishment” is the extra baggage you have to lug around and the evidence you see of your past actions in the mirror every day. So that’s the bad news. The good news is, you can erase the debt! You can literally work off the hole you got yourself into just like we work off financial debt – by working hard, going on a budget, and sticking to it until the debt is gone.
Will you have to make sacrifices? Of course. Will you be able to live the way you have been used to living? No. So go ahead and get your whining out of your system and get over it. I’ll be honest with you, a lot of things have to change. But that is a good thing. The way you have been living got you where you are now. And, if you are overweight, I bet you are not happy where you are now. So why would you want to continue doing things that always give you the same bad result?
When I look at my credit card balance, I forget what I even bought. I wonder how in the world I ever spent that much money. The fine dining and the clothes (I already given away to Goodwill) are gone. It all comes with a price. Now I’m paying it off – and, quite honestly, it’s not fun. BUT I know the reward once I do pay it off. I understand I am paying the price now for what I couldn’t afford earlier – and in many ways, that is exactly what we are doing with our weight. The extra work we have to do in the gym, and the sacrifices we have to make out of the gym are all part of the process to reach our goal.
How do you stick to this new budget and not give up or give in? The key to success is to constantly remind yourself of the big picture. Instead of thinking about what you are missing out on right NOW, you must think about what you would miss out on LATER if you don’t stick to your plan.
If you have a weight issue, I challenge you to rethink the way you treat food. Like your spending, indulging in the extras should be an occasional treat – not a daily habit. Rules are not evil, they are there to protect you and they are healthy. It’s living without rules that is the most damaging. If you are overweight, you are experiencing the damage firsthand. So,every time you are tempted, remember the repercussions for doing what is wrong and remember the reward for doing what is right. Focus on what you are working toward – and don’t you dare let anything get in your way!
Honestly, push-ups are just amazing. Not only do they work the chest, they tone the triceps, biceps, shoulders and core – all in one workout. But did you know there are many different ways to do a push up? Hand placement, tools and angles can help you hit muscles in different ways.
For instance, the closer you place your hands together, the more you work your triceps and inner chest (cleavage) area. The further out you place your hands, the further out on your chest you work (like your under arm bra strap area). If you place your feet up on a platform, or raise your hips up into pike, you put more weight on your shoulders and upper chest. You can even do push-ups on an uneven surface like a medicine ball or bosu to challenge your core more. This is why it’s best to try incorporate different styles into your workout – to hit your muscles in different ways, and continue to challenge your strength and range of motion.
Never done a push up? Start with the Modified Push-up. The key is to keep your bottom down. If you were to string a line from your head to your toes, your body should be in a straight line, following that line as you do the exercise. Always start attempting a military push up (standard push up) and then move to your knees when you can no longer maintain good form. The more you do it, the stronger you get. Have fun!
22 Ways To Do Push Up
Click on the link to watch video demonstration for each exercise.
- Close Grip Push-up
- Decline Pushup
- Dive-bomber Push-up
- Push-up To Sit-up Combination
- Push-up To T-plank Combination
- Diamond Push-up
- Bosu Push-up
- Stabilizer Push-up
- Incline Push-up
- Swiss Ball Push-up
- Modified Push-up
- Weighted Push-up
- Alligator Push-up
- Plyo Alligator Push-up
- Balance Ball Pike Push-up
- Single-leg Decline Push-up
- Resistance Band Push-ups
- Wide Push-ups
- Rotational Push-ups
- Bosu Kneeling Pushup
- Dumbbell Push-up
Ramp up your intensity and try Tabata push ups with the Gymboss Interval Timer. 8 sets of 20 seconds ON and 10 seconds of rest. Talk about a KILLER workout! Whew!
But wait! There’s More!
Now, of course this isn’t ALL the different ways to push up. There are one-arm push ups, plyo push ups, and all kinds of stuff you can do. Check out Funk Robert‘s extremely versatile and powerful push up workout. You’ll see his hands are all over the place – so this workout seriously works from every angle! Maybe someday I’ll grow up to be like Funk and actually learn to plyo like that!!
Strong Enough for Men, but Made for Women Too
Of course we know there are strong chicks too, but I think a lot of women just think they were born that way. Some of the toughest chicks aren’t tough because they LOOK tough – they are tough because they ARE tough. Just like Demi More in G.I. Jane, tough comes with a price. She had to train hard to do the stuff she had to do in that movie – from doing intense workouts, obstacle training and even prepping mentally to shave her head. People aren’t just born that way, they are made that way through enduring tough tasks. The tougher the task, the tougher you become.
Watch this short video clip, and tell me that doesn’t make you want to learn how to do a one-armed push up!
Do You Know Your Own Strength?
While I believe, if most women were honest, there is a side to them that would love to be tough and powerful. But, many women struggle with the self-confidence to grow in this area. This is even more of a problem when a woman is overweight or not in good shape. Ironically, one of the best places to fix that (the gym) makes many women even MORE insecure so they avoid it at all cost, or they save it as a last resort. Well, NO MORE! It’s time for you to become the POWERFUL, STRONG and CONFIDENT woman you desire to be! And I’ve got news for you, it doesn’t include pink rubber weights!
If you want to discover power, strength and confidence, it requires training that requires you to be powerful, strong and confident. If your training doesn’t CHALLENGE these areas, don’t expect to CHANGE those areas. Sadly, many women “ease” into their workouts because they simply don’t know how powerful and strong they really are. Why? Because they just don’t know their own strength – because they’ve never really tested it.
4 ways to toughen up & gain more confidence:
- Up your weight. I can’t tell you how many women are not even touching the surface of their own strength. They literally don’t know their own strength. However, if they were to up the weight, they’d be surprised to find they can do the same number of reps with the heavier weight. Would it be more difficult? Sure! Would it be possible? Sure! You’ll never know how strong you are until you try. Don’t worry about bulking up. Most women don’t have enough testosterone to gain manly muscles.
- Test your strength. Once a week, choose an exercise to test your 1 rep max, which is the maximum weight you can lift in one exercise. Normally, we are doing multiple reps of a weight, so the weight has to be light enough for us to repeat the exercise 12-15 times. But what if all we have to do is one repetition? That’s the idea of the 1 Rep max. Some of the best exercises, according to Bodybuilding.com, to use to test this are bench press, squats, deadlifts, clean and press, military (shoulder press) and bicep curls. Use Bodybuilding.com’s 1-Rep Max (1RM) Calculator to find out what your 1-rep max should be. There is nothing more empowering that lifting a heavy weight – even if it’s just one time.
- Try something new. If you are constantly staying in your comfort zone, using the same equipment or practicing the same training style, you will likely stay the same too. Venture out and try new things. Even if you discover you don’t like something, you will gain power from the knowledge you gained from trying it. Sure, you may feel a little dorky or awkward while you are learning it, but you will walk away feeling amazing.
- Do what the boys do. If you are constantly gravitating to aerobics classes and the women’s section at the gym, you are missing out! There is a reason guys are tough. They do though things – and so can you! For instance, flipping tractor tires is tough. Your hands get dirty and it’s hard work, but it’s an amazing workout and you’ll feel great when it’s done. The same goes with exercises like bench press, dips or pull ups. These are often exercises that never make it on a woman’s workout schedule. Sadly, it’s not because the women can’t do it. It’s because they never even try to do it. Make it a regular practice to incorporate tough exercises into your program.
20 Tough Activities & Exercises
- Try a handstand (and practice it)
- Test your 1RM for bench press
- Take boxing or martial arts lessons
- Do a mud run
- Do something untraditional like flipping a tractor tire or doing wall-ups
- Take a intense boot camp program
- Practice olympic lifting
- Take a gymnastics class
- Do a 5K, half marathon, full marathon or triathlon
- Climb a rock-climbing wall
- Take a grappling (wrestling) lesson
- Test your speed in a quarter mile (sprinting, not driving!)
- Practice push ups, pull ups and dips
- Train with kettlebells
- Take a power yoga class
- Practice batting at the batting cages
- Do a tabata workout (20 seconds on, 10 seconds off)
- Try a new sport – like surfing, skiing, cycling, mountain biking or swimming
- Play catch – football, softball or even frisbee (and GO ALL OUT to catch it!)
- Play with the boys. Play a coed ball game, workout with the guys, go to a car show and do something guys do. And don’t just show up – take that time to learn more about what you are doing. Whether it’s a drifting race or skin-boarding, knowledge is powerful.
8 Tough Workouts
Tractor Tire Training
10 Tire Exercises - If you’ve ever wondered what you can do with a tractor tire, here’s your answer!
Conditioning Tractor Tire Workout - Be ready for your heart to be POUNDING!
Tractor Abs – Learn 5 ab exercises you can do with a tractor tire.
Improve Your Push Up &/or Pull Up
Even if you can’t do a pull up or push up, THIS will get you stronger.
Try an untraditional workout, designed for mud runs and people who don’t have gym equipment.
BCx Wallup Workout
Climbed walls lately? Today’s your day! Try this crazy fun workout to boost strength and stamina.
Try a Kettlebell Workout
Learn some kettlebell basics.
Grueling Get Ups
Try this awesomely intense Turkish Getup inspired workout and get your sweat on!
Subscribe today to get more motivation tomorrow!
CLICK HERE to see more motivational mantras!
I woke up today to stormy weather. Thunder and lightening woke me up. Steve left the house to go to the gym this morning around 4:45am to train his first client, Corinne. When he arrived, there was no power. It was storming like a hurricane and completely pitch black for blocks. Did that stop them? Nope! Steve pulled out a flashlight and they trained in the dark.
So next time you think you have an excuse to skip your workout, remember you can do whatever you want if you want it bad enough. 9 times out of ten, it’s not about whether you can, it’s just whether you will.
How much time have you wasted contemplating something you know you should do?
How much time do we waste creating excuses to get out of what we need to do?
How many times have we spent more time thinking about doing something than actually doing the something?
We sure wast a LOT of time!
Listen, if you WANT to be fit, quit wanting and start working on being fit. Whether you can or not rarely is even a question. It’s just a matter of whether you WILL. As long as you make your workouts optional, you are allowing your success to be optional. Quit wasting precious time. Just show up!
I see a lot of people work SERIOUSLY hard to reach a goal. Then when they reach it, they stop all the good habits they made and revert back to their old ways. I see this in boot camp a lot. People take a 6-week boot camp program, lose body fat, gain muscle, workout on a regular basis and then when it’s over, they never step foot back in a gym ….until the next boot camp.
That’s not the way fitness works. That’s more like going to the doctor when you get sick. Fitness should not just be about improving your health, but maintaining it. There are goals, and then there should be a new set of goals. Here are Steve’s thoughts this week on what to do after the goal is met so you don’t sabotage your hard work.
Rebound: Return, bounce back, setback, backfire, move backward.
“I recently took 18 competitors from my gym, Max Fitness, to compete in the NPC Southeast Classic (picture of some of the competitors below). The goal was hitting the stage. Not winning a trophy, but using the stage to make us push harder and be our best.
The goal was made, and the goal was met! What we do now defines what we learned on our journey to accomplish our goal. In the “realm” of goal acquisition, focusing solely on the goal can be a tragedy. What I mean is, the goal is just that: “a goal” – a means to an end. How we develop, the wisdom we gain, and the way we develop along the way is the real reward for meeting our goal. Goals are not the …READ MORE
Most of us have done this before. We skip a few workouts, and before you know it, we are eating crappy, eating too much, feeling fat, and just eating more and more. Here are 3 chemical reasons why we EAT MORE when we skip our workouts – and if you think about it, these same reasons are also often times why we WORKOUT LESS.
1. WE ARE TIRED. Ironically, one of the reasons we skip workouts is because we are too tired. However, many times we still don’t give our body the rest it needs to recover. We continue to go, go, go. Since calories are energy, some experts say our body craves calories because it knows it will wake us up and energize us. However, what we probably need is just a really good night sleep so we wake up refreshed and energized the healthy way.
2. WE ARE STRESSED. Many times we skip a workout because we are stressed out and can’t focus. When we are stressed, we often don’t feel like being around people and we just want to hide – so extra social events like going to the gym get the ax. Also, the more people are stressed, the less they sleep. So #1 is already in play. Researchers say that when we are stressed our body releases more cortisol, which is a stress hormone. Some reports indicate that increased cortisol is linked to increased belly fat and increased cravings. Then there is just the “woe, is me” part. The more stressed we get, the more sorry we feel for ourselves, and the more we decide we deserve the ice cream because it’s been “such a rough day”. The best way to combat stress, is sleep and exercise. If you want to combat stress eating, you have to combat the stress.
3. WE ARE BORED. We are too tired to workout and to stressed to think – so we plop down on the couch to “relax”. Since we skipped our workout, we actually have MORE time to do nothing (and more time to eat!). Although we probably should go to bed, we don’t, because we don’t like missing out on anything. Instead, we stalk Instagram, check facebook, tweet a couple of folks, surf, or turn on the good ole boob tube. These things stimulate us enough to keep us awake enough to not miss anything, but not relaxed enough to get the rest our body needs.
Like Ricky Bobby said in Talladega Nights, “I’m not sure what to do with my hands?” we don’t know how to stay still. We rarely sit that still – and as soon as we do, we want to be entertained. Normally, that includes food. Again, if you want to prevent boredom eating, tackle #1 so you aren’t too tired to spend time exercising, tackle #2 so you aren’t craving food and work on #3 and limit your “still time” or learn how to control your hands – and your tongue.
Break the Cycle
Sadly, if we don’t break the cycle, the more we eat, the more depressed we get – and that fuels more lack of sleep, more stress and more boredom because we normally retreat. We also feel hopeless because we feel too far away from our goal. Instead of looking at why we eat crappier when we workout less, let’s look at why we eat better when we workout more.
When we workout, we work HARD to burn calories. Since just how hard we worked is fresh in our head, we are less likely to sabotage that work. The key is, it has to be a regular thing. It’s not like we can work hard last week and that be enough to make us want to protect last week’s investment. Muscle soreness, being in the gym, being around other inspiration people and sweating your butt off TODAY is what you need to help give you the motivation you need to eat right TODAY.
Sometimes, that feeling is enough to last you a couple of days – but once you’ve missed a bunch of days, forget it. We lose that connection between work and calories. It not real enough to us anymore. That’s also why it’s much harder to diet without exercise. Exercise is like your job and food is like your money. You’ll never be frugal with free money, but if you work hard for it, you’ll be a lot more cautious how you spend it. This is also why the work must be a little tough. When you work REALLY hard for something, you bet you’ll be a lot less likely to blow that hard work on a something silly. One, because you realize all the hard work you just did and, two, because you don’t want to do any more of that than you have too.
Let the People Speak
Here’s what others had to say about why they think they eat more when they workout less.
Alexie Elizabeth Messer I think it is because when we are working out we realize the effort we have out in that day and don’t want to ruin/negate it by over eating. In short we are just more conscious of our bodies when working out.
Patti Ambrosia McLean We figure might as well… Sadly we want instant results. Not possible
Robert Phoenix At heart we are hunters, gatherers & scavengers. Its deeply routed in our genetics. This is at odds with modern day living. We are programmed to search & forage for food. When we exercise we burn fat & calories. If we dont exercise insulin levels rise in the body to convert the excess food we eat into fat & store it, we become “insulin tolerant” & used to the rising levels of insulin & the body desires more food to counterract the increased insulin levels. We are also more likely to desire unhealthy foods as the insulin tolerance increases. Also mentality plays a big part. By saying “no” to specific foods you want them more so this doesn’t work well. The word “Diet” is overused & has become an instrinsic part of our vocabulary which is detrimental because it suggests to the body that we are “depriving” ourselves of food which makes the hunter/gatherer/scavenger inside us become a defense mechanism & make us want more food. I could go on…
Tamara Grand For me, the two go together. I’m more mindful of my body and how it feels when I’m exercising daily and the link between food and fuel is stronger!
Alex Cartwright Pretty sure it’s chemical…we aren’t getting the endorphin rush we’d receive from a good workout so we try to get it from food.
Tommy Arenas i work hard labor” then feel 2 tired 2 wrkout” sumtimz i just eat & crash”
Laurie Duncan It’s a survival mechanism.
Charise Charly McOmber I’d love to know. There are times when I can be right on target, never a slip. But I’ve gone through a period of swearing I’m going to make it today eating clean and then break every rule. I don’t get it.
Chris Nicodemus I disagree sorry , the More I Train the More I Eat, Like a Furnace Fueling the Fire
Amanda Marciniak Mazey did that today, I could not stop eating and couldn’t be bothered with working out, now I feel sick and yet even tho I’m not hungry feel the urge to eat