Day 16 – Make a commitment to Exercise (and stick with it).

Day 16 – Make a commitment to Exercise (and stick with it).

working out

I find that when I actually “commit” to something, my success rate is 100%. If I just say I’m going to do something, sometimes I allow myself to fail. When making a commitment, I follow through…I plan, I figure it out ahead of time so that I have success. So, I challenge you to make the commitment to exercise (start off with a commitment to exercise for even to work out and at what times. Will you go to the gym? Will you do a video or take a class or go running? Commit to it and follow through.

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Day 14 – Do My Body Weight Workout

Day 14 – Do my Body Weight Workout

campers

30 seconds Jumping Jacks
30 seconds High Knees
30 seconds Squat Jumps
30 seconds Plank
30 seconds Crunch
30 seconds Burpees
30 seconds Leg Lifts
30 seconds Wall Sit

Do it once, or twice. Or as many times as you like.

I love body weight workouts (also known as calisthenics training).  In fact, most of my boot camps are body weight-based.  here’s why I love them:

1.It allows people to take the guess work out of using fancy equipment;

2. And saves money because you don’t need a gym membership;

3. You can do body weight training anywhere; in your living room, at the park, it doesn’t matter, as long as you have enough room to move;

4. It combines cardio and strength training;

5. It’s extremely efficient and it burns fat fast;

6. It’s great for any fitness level and at any fitness level it can be challenging;

7. It’s great for building balance, flexibility, coordination, and strength – both physically and mentally; and

8. There’s never any reason not to work out.

So go ahead…give it a try.

~FB

 

 

 

Day 12

Day 12 – Get Your Steps In

step count

It’s Saturday. Get outside and take a walk or a hike or a run. Hit the dance, floor with your friends, dance around your living room, do some yard work, go to the gym, roam around the mall. Just set yourself a goal and get moving.

Did you know that even just a few minutes of exercise can boost your mood?  So go ahead and make Saturday a great day!

~FB

Day 3 – Plank

Day 3 – Plank

plank

Get down and give me a 30 – 60 second plank. (Do it several times today, even.) Maintain a long and neutral position, don’t let your hips or pelvis sink. Neutralize the back and spine and keep your head in line with your back. Keep elbows under shoulders, squeeze quads and glutes, toes should be into the floor while pressing your heels back. Remember to breathe.

~FB

Make 2019 Great! (Health and Wellness Challenge)

feeling-great-my-physio-sa

The end of the year is upon us.  Literally, tomorrow is December 31.  It’s hard to believe that another year has passe by, yet, here is we are again, getting ready to ring in the new year, saying goodbye to the Christmas and holiday festivities, and trying to ram as much junk in our faces as we reflect on how well we did and didn’t do this past year.

A while back, I came up with the idea of a month-long challenge for better health and wellness.  And I am talking overall health and wellness – mind, body, spirit – not just body.  And I have been diligently working away like a busy little bee to get ready to launch this challenge January 1.  I’ve already worked out the full calendar for the month of January, highlighting a new challenge each day.  Challenges that will provide for your physical, emotional, mental, and social health.  <– These are all important aspects of overall health and wellness and I wanted to take the focus off just physical (and nutritional) health, although, I am sneaking items for those in too!).

So get ready to bring 2019 in with a bang and work toward bettering your overall health and wellness and clarity.

Stay tuned..and I promise you Day 1 will be easy peasy.

Happy New Year!

Follow me on Instagram @nsfitbitch for the short and sweet of it.

12 Days of Fitness

See that Search button up there at the top right of the screen??  ^^

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If you type the word Christmas in that search bar, you will get my Christmas workouts and tips from years gone by.  There are a handful of articles that might be helpful in you succeeding the holidays without overindulging and keeping you in tip-top shape throughout December.

And since it is December and we’re getting closer and closer to Christmas (we’re about 18 days away), I thought it would be a perfect time to post another Christmas Fitness note.  This one is the 12 Days of Fitness.

12 Days of Fitness

And technically, we are a little further out than the 12 days of Christmas, but I know there are days that some of you absolutely won’t be able to fit in a workout.  Some of us are busy with work (and many shift workers can’t manage every day), or kids, or functions, or shopping, or whatever is happening in your life, so you get a few extra days in between to hopefully find time to take time for yourself and get your exercise on.

This workout is actually super easy so that 1. you can fit the time in or 2. you’re new to exercise.  The workout only calls for one exercise per day, as you can see from the picture.  However, it is an accumulator workout so you can also look at in several other ways:

  1. As just noted above, perform just the specified exercise per day; OR
  2. Each day add the next day’s exercise (this is the accumulation) so that you’re doing 1 exercise the first day, 2 exercises the second, 3 exercises the third day, etc. ; OR
  3. You can do every exercise each day.
  4. Or – if you want to go even further than #3, you can do each exercise for a full minute (or longer) each day.

The great thing about at-home workouts is that you can make it fit to your schedule.

If you’re anything like my and you like a cheesy Hallmark Christmas movie (obsessed), you can try one of these fun Hallmark Christmas Movie Workouts.  They’re cute and, let’s face it, if you pay attention to these movies, you’ll get a good little workout.  Incorporate it into your evening binge with friends or your kids or partner.  (Bonus Burpees or squats if Candace Cameron Bure is in your movie or/commercial.)

Hallmark 1

Hallmark 2

The main thing to remember is to take time for yourself this holiday season.  Go into the new year feeling refreshed and shiny and bright.

Cheers!

~FB

Healthy Living from Head to Toe (Guest Post)

 

By Jennifer McGregor

PIXEL

Photo Credit: pexels.com

 

It is frequently assumed that health comes from genetic predispositions and exercise.  While those do play a part, one’s overall health is determined by a wide range of factors, many of which are frequently forgotten about or ignored entirely.  A complete head to toe health plan should incorporate aspects of self-care, exercise, healthy eating and stress management.  Here are some strategies you can use to incorporate more healthy practices into your everyday life.

Begin with a self-care checklist
It will become easier to take care of yourself if you view healthy practices as a pyramid.  If you’re just starting to try to live a healthier lifestyle, start by following a self-care checklist.  Think of self-care as the base of the pyramid, and the foundation for all the other healthy practices that follow.  At its core, self-care is simply about taking care of the basic daily needs that support your overall well-being from both the physical and mental angles.  For example, make sure that you get enough rest at night.  While the exact amount of sleep you need varies according to your personal body clock, most adults need between seven and nine hours of sleep to be fully rested.  You should also take time throughout the day to relax and rest your body or mind, particularly if your day has been stressful.  By stepping away from your responsibilities for 15 minutes, you will become more energized and better equipped to manage your situation for the remainder of the day.  Yoga can be a good way to rest, due to its focus on getting mental wellness and physical fitness in sync.  As a bonus, you can do yoga in any location, however yoga classes offer the additional benefit of social interaction.

Strengthen your body with healthy meals and regular exercise

The next stage of the health pyramid is keeping your body healthy through proper nutrition and exercise.  Both eating well and following a regular fitness plan help to get your body working efficiently, with improved blood flow, stamina, and lung capacity.  They also benefit your mental health.  Exercise increases the amount of oxygen in your bloodstream, which increases your ability to memorize data and recall information.  It also causes endorphins and other positive chemicals in your body to be released, reducing the amount of stress you feel and lessening feelings of anxiety and depression.  Eating a healthy meal composed mainly of healthy vegetables helps to support these processes while keeping the rest of your body in check.  Dark, leafy greens, for instance, have many different nutrients that ensure all your body functions run as effectively as possible.

Remember, with both exercise and nutrition, once you establish a plan, it is important that you stick with it.  Don’t expect results from intermittent days of exercise and good eating spread across the season.  While an occasional cheat day won’t do too much damage, try to stick to your schedule.

Increase your confidence and sense of belonging

Finally, with your body supported by good food, exercise and self-care, you can help support your mental health.  Mental support comes in many different forms, but the two core facets are self-esteem and a sense of belonging.  When you are comfortable with yourself and your own mind, many things will seem much easier.  It will also provide a confidence boost during more troubling times.  Similarly, when you connect with a group of friends or family, you will feel more secure in your current living situation.  Both of these are excellent for your mental health.  Meditation and other similar practices can help you center yourself and become closer with a group of friends.  Hobbies can be a great way to find a friend group with similar interests.

To become healthy from head to toe, start with a foundation of self-care, then work your way up the pyramid by strengthening your mind and body.  Finally, establish a sense of belonging and purpose through shared interests and activities.

Jennifer is a pre-med student who co-created PublicHealthLibrary.org. She enjoys writing about health and medical topics.

Stay well.

~FB

Goal Reaching

A few weeks ago I was interviewed by a young woman for a small piece she was writing on inspiration and Goals.  I thought I’d share it with you.  

18 Again

1. During your life so far, what has been one of the biggest goals you’ve set that you were able to achieve?  I have always had issues with my weight…growing up as the chubby girl.  Overcoming a weight issue has been a goal since I was a child.

2. What did you have to do to accomplish that goal? I began working out regularly and eating better and making better choices in my life.

3. Where did you get your inspiration? I saw a photo of myself one day and did not recognize that it was me.  The girl in the photo was very overweight and I couldn’t believe it was me.  I inspired myself in that moment to fix my life.  I started an exercise program when I got home that evening and have not looked back.

4. Were there any obstacles that got in your way? If so, how did you handle that? What about people? Were there any people who discouraged you while reaching for your goal? I have a heart condition and was told when I was in my teens that I would have a pacemaker by the time I was 30.  I was worried at first about how vigorous exercise might harm me, but in all honesty, my heart is nice and healthy now that the extra weight is off.  I still struggle with it on occasion and it is genetic, but at least I don’t have to worry about jeopardizing my health myself.  As for people…there are always people who want to see you fail.  I still come across those people in my life.  But the worst was a “friend” who told me to stop losing weight because I “look sick”.  It’s funny how she never commented on my weight when I had an extra 60 pounds on me.

5. Did you ever think about giving up? If so, how did you overcome that feeling?  I never thought about giving up. I knew what I was doing was benefiting my life.

6. When you achieved your goal, how did it help you in life? Or what is life like now that you have accomplished your goal?  Once I reached my goal, I looked into how I could help others reach theirs.  I got certified as a personal trainer and as a nutrition and weight loss coach.  I now teach boot camps and other classes and coach people one-on-one.

~Cheers

PS (Thank you Lilly for this.  <3)

Push-Up Challenge Update (I Still Hate Them)

As you may know, this year I have been participating in a Push-Ups challenge.  For the entire year.

First, I committed to doing one hundred push-ups every day for the month of January.  Then I continued in February by committing to 50 push-ups every damn day for the rest of the year.

I hate push-ups.  I STILL hate push-ups.  But I’ve been doing them.  Consistently since January 1.

Pushups

And I was getting really good at them.  I was flipping them out without a hitch.

Then back in March I (somehow – not push-up related) injured my shoulder.  In fact, I injured it quite badly tearing the rotator cuff in two places.  And now, 6 months later, it’s still not any better.  I’m finally in physiotherapy for it.  I’ve seen a couple of doctors, had an x-ray (pointless, BTW), and was prescribed some medication.  None of it has helped.  I have another appointment with a doctor in a few weeks, but for now it’s just pain, pain, pain.

And ripping out those stupid push-ups was almost nil for a while.  But I found a way to do them that does not cause me pain (or a lot of swearing!) and for months, I have been practicing modified push-ups with a shoulder rotation.  Now I’m sort of back to the point where can use more body weight and do a few that way, but after about a dozen or two, I have to break or go back to a modification.

But, I will continue with my challenge of 50 push-ups each day until the end of the year.  And you should consider doing them too.

Here are 5 reasons (there are many more!)why you should being incorporating push-ups into your daily activity – even if you’re not exercising regularly:

  1. Builds Upper Body Strength: you can build upper body strength without having to use a ton of weights. Push-ups target the shoulders, pecs, and triceps which will develop a strong and defined upper body.
  2. Strengthens your core: most people don’t know that a strong core is key to a push-up. Ever wondered why your hips sag or hike during your push-ups? Your abdominal muscles are acting as stabilizers during the push-up just like they would in a plank.  Weak abs = poor push-up form.
  3. Increases energy quickly: Sure does! Popping off a few push-ups can immediately boost your energy, increase circulation, fire up the brain, and heat the body .
  4. Increases Bone Mass: Bone mass naturally declines with age, which can leave bones prone to fracture. It’s crucial to perform weight-bearing exercises to keep bones strong. Since pushups strengthen major muscle groups as well as the wrists and elbows, your risk of injury will be reduced because you‘re keeping these body parts strong.
  5. Weight loss: Since the push-up is a total body movement it will increase your heart rate quickly and, in turn, can/will/should/may result in burning more calories, promoting weight loss and overall improvement in your body composition.

~FB

Why I Stopped Tracking My Workouts (and Macros)

A couple of years ago I got myself a FitBit.  At first, I had complete buyer’s remorse and wanted to return my tracker immediately.  But I hung onto it and eventually, I fell in love with it.  I loved being able to set goals, and alarms to keep me moving, and I especially loved being able to track my sleep pattern.  I definitely do not sleep as much as I think I do.
Fitbit-ChargeHR

FitBit Charge HR

My main reason for getting the FitBit was the heart rate monitor.  If you’ve been following this blog for any amount of time, you may recall that I have a heart condition.  As a fitness professional – and participant – I thought it was important to be able to keep an eye on my heart rate during my workouts.  Though, sometimes I still overdo it and find myself gasping for breath or wanting to barf because my heart rate if out-of-control high.