Workout Motivation



Sometimes lacking the drive to workout is the thing that keeps us plastered to the couch and wishing we would do something about that growing gut. And those who are on a regular workout schedule sometimes get stuck in a rut, not getting any closer to their goals when they don’t put in the necessary effort. We could all use some workout motivation tips to keep us going strong when it gets tough to stick with an exercise plan.

A Few of MY tips for WORKOUT MOTIVATION


1. Find images of women who have the kind of figure you are working toward. Place those images somewhere you’ll see them every day like on the refrigerator door or bathroom mirror.

2. Take your measurements at the neck, bicep, waist, hips and thighs every few weeks to see that the inches are melting away. And when you’re in it to win it, they will for sure. For accuracy, take note of where you measured (in inches from the nearest marker such as the crook of the arm or the kneecap, etc.), what time of day and if you had clothes on. Note: Measure around the widest part of each body part.

3. Have a celebratory outfit purchased or planned. If you have an event like a wedding, beach vacation, etc., buy an outfit in the size you’d like to be. Hang it up in your house where you can see it all the time. If you feel like skipping a workout, try that outfit on. The more you have to lose, the more it should stoke your desire to progress.

4. Find a photo of yourself when you were the weight you want to be. It doesn’t matter if it was 20 years ago. Look at yourself. Think back to how it felt to be that weight. How did you dress, carry yourself, move and act? I assume these will be pleasant memories. Use those feelings to activate your drive.

5. Answer why you want to lose weight or get fit. Each time you answer, ask yourself again “why.” (Example: I want to lose weight to look better. “Why?” To be attractive. “Why?” Because I want to find a boyfriend/husband/ partner.) You get the picture?

Do you have a workout motivation that you would like to share? I’d love to start a conversation on the topic. Do leave a comment.



Leg Workout



I went shopping the other day for summer clothes and found that practically every pair of shorts was no more than the width of an ace bandage. I’m glad I’ve been doing a regular leg workout so I can be confident wearing those itty bitty shorts this summer. Because let me tell you – in years past there was no way I’d be brave enough to wear them. Heck no. My legs were the source of acute embarrassment for more years than I care to mention. It makes me antsy thinking about it. All that time I spent wearing jeans and sweating my ass off just walking from the house to the car I could have been wearing breezy shorts and showing off nicely tanned and toned legs.

Leg Workout Video Below!

I tend to do the same leg workouts regularly, and that’s because they really work. I’ve done a video of four of my favorite women’s leg workouts. The volume is low, so if you can’t hear, just watch for proper form. Do 15-20 reps of each of these moves three times a week, and you’ll be toned and sexy in no time. Remember, you can tone your legs with leg workouts, but you won’t get “skinny” legs because you did them. If you want to get skinny legs, you have to lose weight all over. Apply my articles on weight loss like “How Skinny People Eat,” and you’ll really see some results.


Here’s one more quick, super effective leg workout below.



Bikini Body Boot Camp — FREE!




Do two to three sets and 20 repetitions of each Bikini Body Boot Camp exercise
up to three alternating days a week.


With bathing suit season just around the corner, it’s time to get into high gear and put in some fierce workouts. That’s why I’ve designed a free Bikini Body Boot Camp for you that Trey and I are also doing at home. It has really kicked our butts, so I know it’s going to get you into bikini body shape in no time. I’m releasing the first three moves in a video (above) for all of my blog readers, but if you want the full-length Bikini Body Boot Camp workout, simply sign up for my free “Monthly Rag” newsletter. It contains information about getting and staying in shape, and subscribers get perks like the full-length boot camp workout and lots of other good stuff to come. Click the link below to get the “Rag.”




Walking to Lose Weight



Hello, ladies! For those of you who want to slim down, walking to lose weight is a great option. You want to eat a clean diet, of course, and walk anywhere from three to seven days a week for 30 minutes up to an hour. (To learn what to eat for weight loss, check out any of the posts in the “Weight Loss” category.) If you walk seven days a week, take a leisurely stroll at least two of those days to avoid overdoing it.

Walking to Lose Weight: ADDENDUM!

I left one thing out of the video. Following your intervals, you want to wind your walk down with a five minute cool down stroll. This will help you take your heart rate down, keeping you from feeling woozy once you’re done.

Beginners: If you’re severely out of shape, walk for 10 minutes, working your way up to 20 and 30 minutes, and as you progress, begin to follow the advice in the video.



Workout Wednesdays: So Fab Abs



Happy Workout Wednesday! This is the second edition and I wanted to mention that you can use these mini workouts to create one total body workout. So keep following along to add variety to your routine.


I also wanted to mention that in the “Lateral Hops” segment of the video, I’m not jumping very far. That’s because I was trying to stay in the frame :) When you do the workout, jump at least 3 to 4 feet apart. Place masking tape on the floor to be your guides.

Reps

Lateral Hops — 12 (Beginners, when you land, balance on one foot for 2-3 seconds.  Intermediate/advanced — make the jumps fast and explosive.)

London Bridge — 12 (This one will give you a sexy “v” on your torso like the boys have.)

Charlie’s Angel — 12 (Hits your obliques. Use a 5 lb. dumbbell or medicine ball. Be sure to bend you knee on your pivoting foot.)

Sets

Three of each

If you want a flat, shapely stomach, don’t forget to add cardio several times a week to your routine.





Warrior Dash & How to Gain Endurance


Scenes from the 3 mile obstacle/endurance challenge Warrior Dash. No sissies allowed!



Warrior Dash was a blast! There were crazy costumes and happy, muddy, pumped up people everywhere. A tornado scare and the fact that we were drenched by rain while stuck for 20 minutes in a mud rut in the parking lot added to the excitement. There’s no way Trey and I will forget that day. Check out the clip above to watch Warrior Dash from the perspective of my video lens.


Endurance Training

To get ready for an endurance challenge, start conditioning yourself several months ahead of time. This will give your body time to adapt to the challenges you place on it like long-distance running.

Beginners

If you are *severely* out of shape, I recommend beginning your training up to six months in advance. Start with a walking regimen. If you are able to, walk 20 minutes three to five times a week. Your perceived rate of exertion should begin (warm-up walk) at a 4 on a scale of 1 to 10. Gradually work up to a 5 and 6 exertion rate during your walk, alternating between those levels every two to three minutes.

If you’re doing it right, your heart rate will be higher than normal and your rate of breathing will be increased. During the last two to three minutes of your walk, decrease your intensity to a 4. This is your cool-down. Finish with lower body stretches.

Move on to intermediate walking when you are able to walk 20 minutes without stopping and with proper form.



Photo found here.

Intermediate

Walk 30 to 45 minutes three to five times a week. The same perceived rate of exertion as above applies. One to two times a week, instead of walking, run for one minute. Rest two minutes. Do eight bouts of one-minute runs.


Follow your runs and walks with a 2-3 min. cool-down and lower body stretches. Move on to the next level when twice a week you are able to run eight bouts for one minute each without stopping or breaking form.

Advancing to Advanced

Walk 30 to 45 minutes three to five times a week, and run three times a week. Increase your runs to 8 bouts of one and a half minutes of running with one and a half minutes of rest. Every week, add another half minute to one minute to your run time,  gradually decreasing your rest intervals.

Your goal is to work up to 30 minutes of straight running. Don’t forget to cool down and stretch.

Tips

* Purchase a quality pair of running shoes.

* Push yourself, and don’t quit. Don’t get down on yourself when you experience a particularly hard run. Making progress takes time.

* Drink plenty of water at least an hour before your run.

* If you must eat, have a small meal or snack at least an hour before your run.


As you add time to your runs your exertion rate will go as high as a nine or 10. Your lungs will hurt, you’ll likely get a stitch in your side and you might even want to hurl. This is normal, and as you press on it will get easier. When you notice a change in your energy and feel like you can go further during a run, do it. Push yourself a little bit more each time and you’ll soon run further and longer than you ever thought you could.