Tag Archives: Fitspiration

Motivational Monday: How Bad Do You Want It?

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WOD Wednesdays: The Squat

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I love, love, love the squat. Why? Because it’s simple and effective and it is a great compound exercise, which means it works several muscles at once. In this case, the squat works the muscles in your butt, hips, and thighs like crazy. It also gives you a little core work as well.  The squat is great for at-home and no equipment routines.

According to Fitday this is how to do a common squat (also, check out the baby below for a view at perfect form):

  1. Stand with your feet hip width apart.
  2. Tighten and pull in your abdominal muscles.
  3. Lower your body as if you were going to sit in a chair (if you have a chair available and you aren’t sure you have correct form, use it as a guide). Keep the motion slow.
  4. Stop when your legs are parallel to the floor.
  5. Stay in this position for a few seconds.
  6. Now press down onto your heels and slowly rise back up to a standing position.
  7. Repeat the exercise for a total of 2 to 3 sets of 8 to 12 reps.
  8. Be sure to rest for 60 to 90 seconds between sets.

Once you’re comfortable with doing squats, you can increase the difficulty and make it a full body workout by adding weights. Try holding dumbbells, a kettlebell, or weighted ball at shoulder level or use a barbell across your shoulders. You can also use one dumbbell; hold it in front of you with both hands while squatting. It’s especially important to maintain proper form when using weights. Keep your knees aligned with your feet and don’t squat beyond the point where your thighs are parallel to the floor.

Enjoy!

Motivational Monday: 9/10/12

“Taking ACTION is the ultimate power of motivation. Nothing beats it, period.”

The hardest step for me is usually the first one. I set my alarm clock for in the morning to give me enough time to work out. I know that if I actually wake up and put my clothes on I am going to go to the gym. That action is what gets me moving and what stops others who aren’t working from getting anything accomplished. Even if I don’t get a “good” workout in, it’s better than the alternative, which is no workout at all. Get moving people!

August Progress/September Goals

I lost 3 pounds and I reached my goal of working out at least 20 times for the month. I am losing inches so I am satisfied about not reaching my goal of losing 10 lbs. My sister lost 10 pounds this month though, so I’m happy for her.

Goals for August 2012

  1. Workout 20 times for the month (DONE!)
  2. Lose 10 pounds (as of September 1 my weight is 186)
  3. Have ONE cheat day a week (this did not happen lol)
  4. Help my sister lose 10 pounds (Done!)

Stats:September 1
Weight 186
Waist 31.5
Hips 44
Bust 38
Thigh 26
Calf 15.5
Bicep 13.5

This month I would like to lose at least 5 lbs. I would also like to be able to run a mile in at least 12 minutes. How did you do for the month of August?

August Progress/September Goals

I lost 3 pounds and I reached my goal of working out at least 20 times for the month. I am losing inches so I am satisfied about not reaching my goal of losing 10 lbs. My sister lost 10 pounds this month though, so I’m happy for her.

Goals for August 2012

  1. Workout 20 times for the month (DONE!)
  2. Lose 10 pounds (as of September 1 my weight is 186)
  3. Have ONE cheat day a week (this did not happen lol)
  4. Help my sister lose 10 pounds (Done!)

Stats:September 1
Weight 186
Waist 31.5
Hips 44
Bust 38
Thigh 26
Calf 15.5
Bicep 13.5

This month I would like to lose at least 5 lbs. I would also like to be able to run a mile in at least 12 minutes. How did you do for the month of August?

Fitness Fridays: Workout Plans for a Killer Core

To build a strong core and burn belly fat your workout plans need to be high intensity and your diet needs to be very clean.I know, it’s reality. Some people see this as bad news, and they will keep looking for the magic workout plan that will help them burn fat without breaking a sweat and eating whatever they want.

The truth is that in order to decrease belly fat you need to focus on full body strength training and eating a clean diet.

Workout plans

Strength training workouts are the best way to burn belly fat and
keep it off

Weight training will NOT make you “bulky”. It takes an enormous amount of calories to add large amounts of lean muscle mass. Women who say that they have tried weight training and got bulky, did not follow a clean diet.

There are tons of workout plans that will claim to help you lean out without breaking a sweat and eating whatever you want. They don’t work! That’s one of the things I hate about the fitness industry. There is so much misinformation out there.

The 6 Habits of Healthy Women Who Have Awesome Abs

  • Follow a workout routine that runs 60 – 90 days, this helps to keep you interested and following a set plan will enable maximum results
  • Lift heavy weights, mostly body weight training
  • Keep a food journal and eat mostly plants and lean protein
  • Do high intensity interval training
  • Sleep 7 – 9 hours each night
  • Have a coach or accountability partner

My favorite “skinny Jeans” workouts

I call them skinny jeans workouts because every time I have completed each of the workout routines I get back in to my skinny jeans. I bet your wondering why my skinny jeans only fit after I complete a high intensity workout plan, it’s because I’m not very strict with my diet if I don’t have a plan. Hey … I’m honest 🙂

WOD Wednesday: Crossfit Inspired

Today’s workout comes from my Spartan Race WOD Newsletter that I get each day in preparation for the event. Although I probably won’t be participating (it’s really intense) I like to do some of the workouts sometime. Because of the weather, I won’t be going to the gym today, so I will be completing my workout from home and maybe throw in a 30 minute run. Enjoy!

Warm up: Jump rope 10 minutes

30 Burpees

30 Jumping Lunges

2 Minute Plank

30 Tricep Dips

30 Bodyweight Squats

2 Minute Plank

50 Crunches

Cool down: Stretch