Fitness Tips
Getting the most out of training.
Reasons Women Should Strength Train
Strength training has so many benefits for everyone! But it can be especially important for women, as it helps to prevent osteoporosis and bone degeneration. When you incorporate resistance training into your fitness plans, it helps to strengthen your bones as well as your muscles.
Resistance training helps to reduce stress and anxiety, as well as showing a notable reduction in PMS symptoms. And if you have a family history of cancer, strength training helps to prevent breast cancer.
For anyone who’s doing cardio work or playing a sport, strength training helps to greatly reduce the risk of injury. It helps to increase range of motion and muscular endurance, and it helps to speed healing when an injury does occur.
Strength training helps to change the composition of your body. It creates more muscle, which burns fat even when you’re not working out It changes your metabolism to help you burn fat faster, and it gives you some nice curves!
But the best thing about strength training for women is that it makes us more capable. There’s an amazing feeling that comes when you realize that you can move furniture, haul babies around, and lift heavy things all by yourself. We women are mentally and emotionally STRONG! But strength training helps us to become physically strong as well.
A few caveats:
If you haven’t been doing strength training, check with your doctor first. Working with a personal trainer, like me, is a great way to learn safe techniques. And, I'll be able to correct things you may not notice yourself. Even slight variations make a big difference. Some people are doing an exercise wrong and don't even notice, so they don't get the full benefit.
Strength training mandates rest periods. Muscle is actually built not during the exercise but after, when the muscle repairs itself during the rest time. Some people choose to work all muscle groups three days a week, while others may opt to alternate upper body and lower body.
Muscle soreness is normal, but pain is not. There is a difference. It’s the sign of an injury. When injuries happen (and they will!), just remember RICE: rest, ice, compression, and elevation. Rest the affected area, apply ice packs, use an Ace bandage, and elevate the injured body part. If a couple of days of RICE doesn’t help, see a doctor. See a doctor immediately if you have severe pain, or if you hear or feel any “popping” in your joints. Definitely tell your trainer if you're experiencing pain. We greatly appreciate it and we'll find something else for you to work on.
Most of all, remember to fuel your training with proper nutrition! Strength training requires adequate protein intake, so eat right. Protein is what helps your body to form muscle, so don’t skimp! Just make healthy choices.
There’s no reason you can’t train like a fighter to lose fat and build your wind. The following is a pretty good simulation of an MMA fight—you know, without the black eye later
HOW IT WORKS:
The workout lasts approximately as long as a real championship MMA fight: five rounds. In those rounds you’ll perform a little of nearly every kind of exercise that fighters use to prepare for battle, from jumping rope to bodyweight circuits to combinations on the heavy bag.
THE WORKOUT
Round 1
Warmup: 3 Minutes Total Work
Jump rope for three minutes; rest 90 seconds.
Round 2
4 Minutes Total Work
Shadowbox for two minutes. Then perform the circuit of exercises for two more minutes:
Shadowbox
Stay light on your feet and throw jabs, crosses, hooks, and uppercuts at an imaginary opponent. Keep your hands up.
Bodyweight Squat
Stand with feet shoulder width and toes turned slightly out. Bend your hips back and squat as low as you can. Aim for 20 reps.
Pushup
Perform conventional pushups, aiming for 20 reps.
Plank
Get into pushup position and then bend your elbows so your forearms lie flat on the floor. Brace your abs and hold the position until the end of two minutes.
Round 3
5 Minutes Total Work
Perform the following combinations on the heavy bag and then jump rope for the remainder of five minutes.
50 jabs
50 crosses
50 jabs and crosses
25 jabs, crosses, and hooks
Jump rope
Round 4
5 Minutes Total Work
Perform the following combinations on a heavy bag and then jump rope for the remainder of five minutes.
Alternating knee strikes
Duration: 60 seconds
Alternating kicks
60 seconds
50 jabs and kicks
50 crosses and kicks
Jump rope
Round 5
5 Minutes Total Work
Perform the following grappling drills on the floor for five minutes.
10 Forward rolls
10 Backward rolls
100 Situps
Ground and pound
(place a heavy bag or shield on the floor; mount, and strike it)
15 Pushups
Jump rope
For all the women - 4 Exercises to Lift Your Boobs
Nothing short of surgery or gaining body fat can actually increase the size of your breasts and as you lose they disappear (I should know ). As for making them look bigger, well, that's why the chunk of change we spend on bras each year is larger than the GDP of Iceland.
Push-ups and padding aren't your only options, though. "Developing the muscles underneath your breasts will enhance the look of your breasts and make them appear larger," says Jen Comas Keck, a certified personal trainer and former figure competitor.
Let's be honest: This workout won't turn A cups into Bs or beyond. But if—like most women—you rarely train your chest, then you're missing out on a natural way to add a little extra oomph. Plus, they really perk you up.
The key to making this plan effective: Make sure to choose weights that are heavy enough. You should feel like you could do about two more reps at the end of each set, but no more. "It’s important to challenge yourself with heavier weights in order for muscle growth. Perform the following routine twice a week.
Dumbbell Bench Press:
Lie faceup on a bench with your arms straight, a dumbbell in each hand (A). Lower the dumbbells until they’re close to the sides of your chest (B), then press them back up to the starting position. That's one rep. Do 10 reps, then go to move 2 without rest.
Pushup:
Start on all fours, your palms slightly wider than your shoulders, feet close together. Your body should form a straight line from head to toe (A). Lower down until your chest almost touches the floor. Keep your upper arms at a 45-degree angle to your torso (B). Pause, then push back to the starting position. Do 10 pushups and rest 90 seconds.
Repeat moves 1 and 2 one more time (so you'll do each exercise twice). Rest 90 seconds before.
Incline Dumbbell Bench Press:
Sit on an adjustable bench set to a low incline (about 15 to 30 degrees) and place your feet flat on the floor. Grasp two dumbbells and hold them up above your shoulders, arms straight (A). Slowly lower the weights down to the sides of your chest (B). Pause, then press the dumbbells back up toward the ceiling. Do 10 reps, then go to move 4 without rest.
Dumbbell Fly (Love them - you can really see the changes):
Lie faceup on a flat bench with your feet flat on the floor. Hold a pair of dumbbells above your shoulders with your elbows slightly bent (A). Keeping the slight bend in your elbows, lower the weights until your elbows are even with your chest (B). Keep the same bend in your elbows as you press the weights back up. Perform 10 reps. Rest 90 seconds.
Repeat moves 3 and 4 (you'll do each exercise twice).
Kickboxing Workout :)
Best for the Girls :)
8 Reasons Why You Should Lift Heavier Weight
And no, you will not "bulk up!"
Experts agree: Heavy lifting is in! You can't swing a kettlebell these days without hitting some workout guru, exercise program, or book advising women to not only lift weights but lift heavier weights. But why? And should you try it if you're already happy with your current workout routine? Here are eight reasons why you need to make this change.
YOU'LL TORCH BODY FAT
You may have been told that cardio is the ultimate fat burner, but that effect stops the minute you hop off the treadmill. Build more muscle and you'll keep your body burning fat all day long. According to one study, adding just two sessions per week of heavy lifting can reduce your body fat by three percent without cutting calories.
Another study from the University of Alabama in Birmingham showed that dieters who lifted heavy weights lost the same amount of weight as dieters who did just card, but all the weight lost by the weight lifters was primarily fat while the cardio queens lost a lot of muscle along with some fat. And more muscle, less fat translated to smaller clothing sizes than their less muscular counterparts.
YOU'LL LOOK MORE DEFINED
Love the lean, defined muscles on super-fit ladies? "If women want more definition, they should lift heavier since they cannot get bigger muscles because of low testosterone levels," says Dr. Jason Karp, an exercise physiologist and author. "So, lifting heavier has the potential to make women more defined."
YOU'LL FIGHT OSTEOPOROSIS
The key to this one is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the high-risk group of post-menopausal women.
YOU'LL BURN MORE CALORIES
You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who did weight training burned an average of 100 more calories during the 24 hours after their training session ended.
And the effect is magnified when you increase the weight, as explained in a study in the journal Medicine & Science in Sports & Exercise. Women who lifted more weight for fewer reps (85 percent of their max load for 8 reps) burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight (45 percent of their max load for 15 reps).
YOU'LL BUILD STRENGTH FASTER
Lifting lighter weights for more reps is great for building muscle endurance, but if you want to increase your strength, increasing your weight load is key. Add compound exercises such as squats, deadlifts, and rows to your heavy weights and you'll be amazed at how fast you'll build strength.
YOU'LL LOSE BELLY FAT
While it is true that you can't spot reduce—your body is born with pre-conceived places it wants to store fat—a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat (deep belly fat) than those who just did cardio. This not only helps you lose your belly pooch and look better in a bikini, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers.
YOU'LL FEEL EMPOWERED
Throwing around some serious iron doesn't just empower women in the movies. Lifting heavier weights—and building strength as a result—comes with a big self-esteem boost. Your strength will not only show in your lean, toned body, but also in your attitude.
YOU'LL PREVENT INJURY
Achy hips and sore knees don't have to be a staple of your morning run. Strengthening the muscles surrounding and supporting your joints can help prevent injuries by helping you maintain good form, as well as strengthening joint integrity.
Lift, Lift, Lift
Source: Shape
Ways to Speed Up Your Metabolism
Eat the correct number of calories
Metabolism is the chemical process in the body that converts the food you eat into fuel. The result: You get the energy that keeps you going each day. Your basal metabolic rate (BMR) is the number of calories per day your body naturally burns at rest Knowing your number is key because it means you'll be aware of exactly how many calories to consume to maintain your weight (or lose or gain, if need be).
Calculate your calorie burn
Of course, you don't just sit around all day—even a couch potato has to lift the remote once in a while. So in order to get a more accurate figure, factor in how active you are by using this calculator: http://www.active.com/fitness/calculators/calories
Your result is the number of calories per day you need to maintain your current weight. Want to lose? Shave 500 extra calories a day by eating less, working out more or, ideally, doing a combo. You'll drop 1 to 2 pounds per week.
Make workouts a regular thing(or become an addict like me)
Doing cardio exercise three to five times a week is associated with a higher metabolic rate at rest. That means that even when out of the gym, your body is burning above and beyond what it would have had you never gone. And there's new research to show how you can boost your rate while you're exercising, too. You've probably heard of Tabata, a workout in which, for four minutes, you alternate 20 seconds of all-out effort with 10 seconds of rest. When Michele Olson, PhD, professor of exercise physiology at Auburn University, in Auburn, Ala., had subjects try it with squat jumps, they burned 13.5 calories per minute; most moderate-intensity cardio burns just 6 or 7 calories per minute. "You can do it with almost any exercise," she says, like sprints, jumping jacks or better yet burpees.
Don't blow off lifting - Seriously
A pound of muscle burns more calories than a pound of fat. Up to nine times the amount, in fact. "Lifting weights is the top way to stave off age-related metabolic drop," says Pamela Peeke, MD, assistant clinical professor of medicine at the University of Maryland School of Medicine. Just ask me for lifting tips. I love anything fitness related so beware one you get me talking
Don't yo-yo diet
Yet another reason not to let your weight seesaw: You'll hamstring your metabolism. "My patients with the lowest metabolisms are the weight cyclers," says Scott Isaacs, MD, clinical instructor of medicine at the Emory University School of Medicine. "When you lose weight, you lose muscle and fat, but when you gain it back, it's mostly fat, which burns fewer calories."
Eat
Eat when your body tells you, just eat healthy choices. Maybe a banana for a snack, greek yogurt, grapes. It needs nourishment. It's building muscle if you are exercising like you should be Just watch serving sizes.
Quick workout that targets everything
*5 minutes cardio (treadmill, elliptical, rope (if you really want to challenge yourself), outside if the weather is nice, etc.) - hard and fast
*Push-Ups - 1 minute
*Squats - 2 minutes
*Abs - Crunches, Sit-Ups, Scissors, Leg Lifts - Vary - 2 minutes
Repeat & Repeat
Stretch, Cool-Down - 2 minutes
If you really want to push it add a minute plank
Short on Time?
Best Bodyweight Exercises
*Push-Up - Essential for building the chest
*Pull-Up - Another classic tat has big bicep benefits
*Plank - Full body muscle builder - abs, shoulder, lower back, neck, and legs
*Glute Bridge - "Baby got back" Need I say more
*Inverted Row - Push-up in reverse, awesome bicep builder
*Close-Grip Push-Up - Or Tricep Push-Up, I do a ton, love them*Star Plank - Variation of the plank - more challenging for the core
*Burpee - Great for everything, full body & cardio - trust me you get winded easily doing these. I do a tuck jump with mine and different push-up variations. Once a week I reserve a Burpee day and push for at least 100. In sets
*Dip - Basically for the Triceps but also targets the chest and shoulders. All around challenging
*Squats - Use a ball on the wall so you can go lower
*Prone Back Extension - Great for a stronger, healthier, lower back
HITT
High Intensity Interval Training
Short on time - HIIT is the way to go
The HIIT approach to cardio exercise is very physically demanding and isn’t for everyone. If you have any cardiovascular problems or other health concerns that limit your ability to exercise at very intense levels, or if you are relatively new to aerobic exercise or not already in good shape, HIIT is not for you—at least for now. If you have any doubts or concerns about whether it might be safe for you, check in with your medical professional before trying HIIT.
What It Is and How It WorksHIIT is a specialized form of interval training that involves short intervals of maximum intensity exercise separated by longer intervals of low to moderate intensity exercise. Because it involves briefly pushing yourself beyond the upper end of your aerobic exercise zone, it offers you several advantages that traditional steady-state exercise (where you keep your heart rate within your aerobic zone) can’t provide:HIIT trains and conditions both your anaerobic and aerobic energy systems. You train your anaerobic system with brief, all-out efforts, like when you have to push to make it up a hill, sprint the last few hundred yards of a distance race, or run and hide from your spouse when they won't stop nagging you about the dishes.HIIT increases the amount of calories you burn during your exercise session and afterward because it increases the length of time it takes your body to recover from each exercise session.HIIT causes metabolic adaptations that enable you to use more fat as fuel under a variety of conditions. This will improve your athletic endurance as well as your fat-burning potential.HIIT appears to limit muscle loss that can occur with weight loss, in comparison to traditional steady-state cardio exercise of longer duration.To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.The key element of HIIT that makes it different from other forms of interval training is that the high intensity intervals involve maximum effort, not simply a higher heart rate. There are many different approaches to HIIT, each involving different numbers of high and low intensity intervals, different levels of intensity during the low intensity intervals, different lengths of time for each interval, and different numbers of training sessions per week. If you want to use HIIT to improve performance for a particular sport or activity, you’ll need to tailor your training program to the specific needs and demands of your activity.
General HIIT Guidelines:HIIT is designed for people whose primary concerns are boosting overall cardiovascular fitness, endurance, and fat loss, without losing the muscle mass they already have.Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it. (The sample training schedule below will safely introduce you to HIIT over a period of eight weeks.)Always warm up and cool down for at least five minutes before and after each HIIT session.Work as hard as you can during the high intensity intervals, until you feel the burning sensation in your muscles indicating that you have entered your anaerobic zone. Elite athletes can usually sustain maximum intensity exercise for three to five minutes before they have to slow down and recover, so don’t expect to work longer than that.Full recovery takes about four minutes for everyone, but you can shorten the recovery intervals if your high intensity intervals are also shorter and don’t completely exhaust your anaerobic energy system.If you experience any chest pain or breathing difficulties during your HIIT workout, cool down immediately. (Don't just stop or else blood can pool in your extremities and lightheadedness or faintness can occur.)If your heart rate does not drop back down to about 70% of your max during recovery intervals, you may need to shorten your work intervals and/or lengthen your recovery intervals.HIIT (including the sample program below) is not for beginner exercisers or people with cardiovascular problems or risk factors. If you have cardiovascular problems or risk factors should NOT attempt HIIT unless your doctor has specifically cleared you for this kind of exercise.
A Sample Progressive HIIT Program:Please adhere to the general HIIT guidelines above for this program. To maximize fat loss, maintain an intensity level of 60-70% of your maximum heart rate (RPE of 5-6 on the 10-point scale) during warm up, cool down and recovery intervals.
Warmup-Work Interval-Recovery Interval-Repeat-Cooldown
1. 5 min. 1 min. 4 min. 2 times 5 min.
2. 5 min. 1 min. 4 min. 3 times 5 min.
3. 5 min. 1 min. 4 min. 4 times 5 min.
4. 5 min. 1.5 min. 4 min. 2 times 5 min.
5. 5 min. 1.5 min. 4 min. 3 times 5 min.
6. 5 min. 1.5 min. 4 min. 4 times 5 min.
7. 5 min. 2 min. 5 min. 3 times 5 min.
8. 5 min. 2 min. 5 min. 4 times 5 min.
After completing this eight-week program, you can continue working to increase the number of work intervals per session, the duration of work intervals, or both.
You can adjust this training plan to accommodate your particular needs and goals. If you find that this schedule is either too difficult or too easy for your current fitness level, you can make adjustments to the duration and/or number of high intensity intervals as necessary. For example, if you want to train yourself for very short, frequent bursts of maximum intensity activity, your program could involve sprinting for 20 seconds and jogging/walking for 60 seconds, and repeating that 15-20 times per session.
You don’t need to swap all of your aerobic exercise for HIIT to gain the benefits. A good balance, for example, might be two sessions of HIIT per week, along with 1-2 sessions of steady-state aerobic exercise. As usual, moderation is the key to long-term success, so challenge yourself—but don’t drive yourself into the ground. Get ready to see major changes in your body and your fitness level!
Example:Start with a 5 to 10 Minute Warm Up (not included in total time)
2 Minutes of Hard Effort Cardio1 Minute of Rest30 Crossover Punches w/Dumbbells40 Body Weight Squats
2 Minutes of Hard Effort Cardio1 Minute of Rest20 Push Ups40 Alternating Leg Lunges
2 Minutes of Hard Effort Cardio1 Minute of Rest20 Shoulder Presses w/ Dumbbells40 Alternating Leg Step Ups
This workout will take you about 15 minutes. Repeat up to 3 times for rockstar status.
Hard Effort Cardio: Any cardio (running outside, treadmill, elliptical, stairclimber, etc) that will push your heart rate up to uncomfortable levels (you shouldn't be able to have a conversation).
Crossover Punches: Standing with your feet about hip width apart and a slight bend in your knees, use a 5 to 10 pound dumbbell in each hand to punch across your body. Right hand crosses over to left side and vice versa. When you crossover, keep palms down. Keep your abs in and always draw your hand back to your shoulder.
Step Ups: Just use any step to step up with one leg, down, then repeat on the opposite leg. Make sure the step you use us not over the height of your knee cap. Keep your knees healthy!
Bolder Shoulders
Sculpt shapely shoulders in just five steps:
Barbell Push Press:
Sets: 5
Reps: 15, 12, 10, 8, 8
Setup: Stand with your feet hip-width apart and hold a barbell in the front rack position — resting across your front delts and clavicle with your elbows flipped underneath and your hands wrapped loosely around the barbell in an underhand shoulder-width grip.
Move: Bend your knees into a half-squat, then extend them quickly and explosively, simultaneously extending your arms to press the barbell straight up overhead. Slowly lower to the start and repeat.
Tip: Make sure the barbell is straight overhead and not too far forward or backward, which may put your shoulders at risk. Start with a lighter weight and work up from there.
Front Plate Raise:
Sets: 5
Reps: 15, 12, 10, 8, 8
Setup: Stand with your feet hip-width apart and hold a plate with both hands in front of you, arms extended down.
Move: Slowly raise the plate up in a smooth arc, lifting until your hands come level with your shoulders or slightly above. Pause a moment, then lower slowly to the start.
Tip: Try switching the place where you grip the plate to change the move — with both hands on top, with both hands on the side or both hands underneath.
Barbell Upright Row:
Sets: 5
Reps: 15, 12, 10, 8, 8
Setup: Stand with your feet hip-width apart and hold a barbell with your hands close together in an overhand grip. Draw your shoulders back and tighten your abs.
Move: Slowly lift the barbell up along your front, keeping it close to your body while driving your elbows upward. When it comes underneath your chin, pause a moment, then lower to the start under control.
Tip: Your elbows should be higher than your wrists throughout the move.
One-Arm Lateral Raise:
Sets: 5
Reps: 15, 12, 10, 8, 8
Setup: Stand with your feet hip-width apart and hold a dumbbell in one hand, arm extended along your side. Place your other hand on your hip and draw your shoulders back.
Move: Slowly raise the weight up and to the side, keeping a slight bend in your elbow. Lift the weight up until your arm comes to shoulder height, pause, then lower slowly to the start. Do all reps on one side before switching.
Tip: Hold on to something stable such as a bench or railing as you do the move to prevent swinging or momentum.
Rear Delt Plate Raise:
Sets: 5
Reps: 15, 12, 10, 8, 8
Setup: Stand with your feet hip-width apart and hold a set of plates at your sides. With a straight back, fold forward from the waist until your torso is about 45 degrees to the floor and your arms are hanging straight down, perpendicular to the ground. Bend your elbows slightly and tighten your abs.
Move: Raise the plates up and out to the sides, keeping your hands in your peripheral vision at all times. When they come level with your shoulders, pause and squeeze your shoulder blades together before lowering slowly to the start.
Tip: Keep your hands in your peripheral vision at all times to make sure you’re targeting your rear delts and not your back and traps.
Bikini Bod :)
Some tips to get you looking hot for the season. It's Bikini time
To warm up, walk briskly, jog, jump rope, or do a cardio machine for 10 minutes.
Squat
Stand with feet shoulder-width apart, to...es facing forward, and hands gently cupping the sides of your head or up near your shoulders. With weight on heels, slowly bend knees and push hips back to lower into a squat; push your chest out slightly to counterbalance the heavy load on your heels. When knees reach 90 degrees (keep them behind your toes), push back up through your heels to starting position. Do 12 reps.
Mountain Climber
Get into push-up position with arms straight and hands directly under shoulders. Walk feet forward, staggering them so your right knee is bent under your chest while your left foot is behind you with knee slightly bent. Pushing powerfully into your legs, switch your foot positions, bringing the left knee in and extending the right leg. Continue alternating for 1 minute. Do 12 sets.
Tricep Dips
Sit on the edge of a bench or chair with your legs extended. Grip the edge with each hand so your fingers face your body. Move your butt forward and off the bench, allowing your knees to bend slightly. Bend your elbows to lower your butt toward the ground, then straighten them to come back up. Do 12 reps.
Classic Push-Up or Beginners on wall, bench, or knees
Get into push-up position on the ground with feet together and arms slightly more than shoulder-width apart. Support yourself on your toes and hands, pressing your palms down; don’t lock your elbows. Your body should form a straight line from heels to head. Bend your elbows to lower your chest toward the ground; stop when they reach 90 degrees. Push back up to starting position, then immediately begin your next rep. Do 12 reps.
Side Plank
It works the deep abdominal muscles (obliques, transverse abdominus) that many ab exercises just don't reach. Lie on your left side with your knees straight. Prop your upper body up on you left elbow and forearm. Raise your hips until your body form a straight line from the ankles to the shoulders. Hold for 30 seconds. Then switch sides and repeat. Do 12 reps.
V-Up
Lie on your back with arms extended overhead, feet flexed, and heels resting on a wall (or calves on a bench); your legs should be at a 45-degree angle to the ground. Tuck your chin toward your chest, engage your abs, and bring your arms forward as you begin to curl up; try to touch your toes. Slowly uncurl to return to starting position. Do 12 reps.
Regular Plank
Lie facedown with legs extended and elbows bent and directly under shoulders; clasp your hands. Feet should be hip-width apart, and elbows should be shoulder-width apart. Contract your abs, then tuck your toes to lift your body (forearms remain on the ground); you should be in a straight line from head to heels. Hold for 60 seconds or as long as you can.
Shadow Box
Stand with feet shoulder-width apart. Make fists and bend elbows to bring hands up into fighter position in covering your face, keeping elbows close to body. Alternating punches (jab and cross), knees, kicks, hooks, upper cuts, elbows)
Mix it up—and keep moving! Move your head and shoulders back and forth as if dodging punches as if you were in a real fight) Keep your knees bent and shift your weight back and forth as you bounce on the bottoms of your feet. Continue for 3 minutes (length of a real round and if really motivate 3 rounds).
Or
Cardio Intervals: Incorporate high-intensity interval training (HIIT) into your routine to burn more calories in a shorter amount of time. Go from light, harder, to hardest or reverse. For example check out my treadmill routine I do in rounds below.
Switch/Mix it up to alleviate boredom. Do at least 30 minutes strength and 30 minutes cardio 3 times a week and be thinking how hot you'll look showing off that sexy body.
Morning People :)
You've tried to become one of those morning workout people (gotta love us - yes, I'm one of them ), but when that dreaded alarm goes off, your body is all, 'No. Just no.' And by the time your mind remembers that you totally wouldn't hate running a marathon or rocking a crazy pack of abs, you've already hit snooze four too many times to get to the gym for the intense morning sweat session that you penciled into your schedule the day before.
Jordan Metzl, M.D., a sports medicine physician at New York City's Hospital for Special Surgery, gets how hard it is to wake up to work out. "It's a tough habit to get into," he says. That said: "I'm a huge believer in morning workouts because it starts your metabolic furnace and ensures you'll actually get that workout in," says Metzl (who's run 31 marathons and completed 11 Ironman triathlons). It is a habit, you must teach your body to do and that takes time and repetition. Yes, it sucks for the first few weeks, maybe even a month, but then it's automatic, a must do.
So, here are a couple tricks to get you going:
Dress for Success—the Night Before:
Why waste time getting dressed in the morning if you don't have to? Nix up to 20 minutes off your morning routine by wearing your workout clothes to bed. Whether you tack that extra time onto your sweat session or your REM cycle, it's going to pay off majorly—and give you one less reason to pull the covers over your head. Or, at least, set them out next to your bed, so your not stumbling around looking for your shorts, sports bra, etc.
Update Your Buddy System:
We all know that nabbing a workout buddy keeps you accountable. Take that tried-and-true accountability rule one step further: Ask me to send you a reminder text such as, "See your beautiful, sweaty face at 8 a.m.!". Join my Holiday Accountability Program on Facebook, coming up soon, to take that first step Brag about your successes and be held accountable for your fails: (I ate all the cookies I made for the holiday party )
Stash Mints in Your Nightstand:
Grab a mint the second your alarm goes off. The sugar in the mint will excite and your brain, and the mint itself will liven up your tongue’s taste buds and nerve endings. The gist: You’ll get rid of morning breath and wake up your mind and body for a sweat session.
Tell Your Alarm You Need Some Space:
It's not your alarm, it's you. And distance makes the heart grow fonder, right? Turn up the volume and put (your alarm) way across the room. That way you'll have to get out of bed to turn it off. Successfully getting up early in the morning to work out is all about removing as many obstacles and excuses as possible. So at night, when you set your alarm, put your running shoes close to the door with your phone resting across the laces. Or set your alarm to blood-pumping beats, if that's what livens you up and gets you going. Fast paced music gets us going and the heart rate moving, or it's so annoying you have to get up to turn it off
Give Yourself a Pep Talk:
Set your mind in mental preparation mode. I look at my daily to-do list I have by my bed with what I must to do and what time, to get me ready for the day. And yes, lift and run or elliptical are on their. Give yourself a pep talk like: 'OK, you can do this,' or, 'Get your butt out of bed.' Essentially, you have to convince yourself that you're pumped for your workout—even if you're 100 percent lying.
Commit to a short workout:
If you feel too tired to commit to an hour-long workout, convince yourself to put in just 15 good minutes instead. The shorter amount of time commitment will get you out of bed quicker, and chances are, you'll stay for longer.
Drink up:
Sip on some water before hitting the gym. Put a glass of water by your bed and drink it first thing. Water energizes and refreshes the body, and gets you going.
And another reason to get going early:
According to a new study published online in the British Journal of Nutrition, people who exercise early in the morning on an empty stomach burn more fat than those who nosh before hitting the gym. Which I find interesting, because I encourage my clients to have a little something like half of a banana before working out. I've also read that coffee is good before a workout too.
Researchers at Northumbria University asked 12 physically active men to hit treadmills in the morning—some on an empty stomach, and some who had eaten breakfast. The results showed two significant findings: Early workouts didn’t cause participants to feel hungrier or eat more throughout the day, and those who exercised in a fasted state also burned 20 percent more fat than those who chowed down prior to sweating.
So, get up and get moving. It will totally wake your body up to start your day and you'll have your workout out of the way So you won't dread it all day or find reasons not to do it.