MONDAY MOTIVATION: Making Progress
One of the most satisfying things as a trainer is when a client starts to see progress towards their goals and gets a sudden boost of confidence and determination. It's almost like a light switches within them and many times it's all they need to push them to keep going. It's such an awesome feeling to watch this change within someone.
It can certainly be hard to get started on a fitness journey, but if you set small goals for yourself, it will surprise you at how much that can make a difference in your attitude and determination when you start achieving them.
MONDAY MOTIVATION: 5 Simple Exercises in 10 Minutes
For those of you who claim you don't have time to workout, this one is for you. We all get busy and sometimes it feels like you don't even have time to take a bathroom break, let alone workout. BUT, with some prioritization and a few sacrifices, we can all find the time to squeeze in some exercises when it comes to keeping us healthy. Try getting up 10 minutes earlier in the morning, or find 10 minutes during your workday, or 10 minutes right before you go to bed to give this short yet challenging workout a try.
MONDAY MOTIVATION: Challenge Yourself
"If it doesn'tchallengeyou, it doesn'tchangeyou"
If you are trying to make changes in your diet or your fitness routines, one thing is for sure - you have to challenge yourself in order to see results. So, this week, I challenge you to do 2 things ...
1) Make one small change in your diet for the better and try to stick to it every single day this week. Here are some ideas:
- No dessert after dinner
- Drink a full glass of water with lemon right when you wake up
MONDAY MOTIVATION: Fitness Ideas for the Whole Family
With the burst of warmer weather coming it's been exciting to think about getting outside again, but it also makes me think about how so many people become sedentary during the cold winter months including kids. Being sedentary is one of the worst things you can do for your body. It can be defined as any waking behavior characterized by a low energy expenditure while in a sitting or reclining posture. Many people, especially those who work in an office can find themselves sitting for more than 12 hours per day!
WORKOUT OF THE WEEK: Fun Fitness - Countdown Workout
This workout is designed with the "Kid in You" in mind. Do this workout from 5, 4, 3, 2, and 1 minute of each of the exercises that will make you feel like a kid again (well at least most of them!). The whole thing will be 15 minutes long, so repeat it 1-2 more times to get in a good sweat and most of all HAVE FUN!
5 minute circuit:
- 0-1:00 - Jump Rope
- 1:00 - 2:00 Hopscotch (either set up a real one or just imagine it & go back and forth)
WORKOUT OF THE WEEK: Strength, Cardio, Core
This workout will take you through a strength exercise for the whole body, then a cardio exercise to get your heart rate up, and then core exercise to strengthen and stabilize. The suggested time is 40 seconds on and 20 seconds off, with a full minute rest between circuits which will take you to a 20 minute workout. Double it and you are looking at a full hard core 40 minute workout. Or if 40 seconds is too long for you, take it down to 30 seconds on and 15 off.
WORKOUT OF THE WEEK: Thanksgiving Morning Burn
My best advice on Thanksgiving is to get out and be active, but knowing that many people eat way too much and give into the tryptophan coma, here's a workout you can start your day off to hopefully offset at least some of your meal! This workout will get your heart pumping and the weight training will keep you burning calories for hours to come after your workout. Push yourself a little harder and you'll be thanking me later!
The workout consists of tabata rounds with 45 seconds on, and 15 seconds off.
WORKOUT OF THE WEEK: Quick Tabata At Home Workout
Holiday season tends to be a crazy time of year and fitting in a workout
becomes tough to do. Don’t fall victim
to this hectic time by taking a month off … try a daily 20 minute Tabata
workout to keep you active and burning the extra holiday calories! You’ll be thanking us in January!
Warm up with a 5 minute jog, bike, or some high knees and jumping jacks then do some windmills, leg and arm swings and side to side twists.
Do 40 seconds on and 20 seconds off for each of the following exercises then take a 1 minute rest and repeat 2 more times.
WORKOUT OF THE WEEK: Compound Move Circuit Workout
workout will hit multiple body parts in compound moves that raise your heart
rate and strengthen your whole body.
This workout is complex so only try it if you feel comfortable and are
stable enough to maintain proper form.
Warm up with a 5 minute warm up and some windmills and side to side twists to warm up the core.
Do 40 seconds of each exercise with a 20 second rest in between and 1 minute between circuits. Then repeat 1-2 more times.
WORKOUT OF THE WEEK: Simple No-Brainer Station Workout
you’ve ever had one of those days where you want to get a great workout in, but
just don’t want to think about it, then keep this one in your back pocket for a
simple, no-brainer effective workout!
Warm up with a 5 jog, cycle, elliptical, etc. and then some windmills, arm circles and leg swings.
Do 45 seconds of each exercise with a 15 second rest between then a 1 minute rest between sets. Repeat the entire thing once.
One leg weighted deadlifts