30 Day Ab Challenge – Redux

I’ve been getting some requests to re-post the 30 Day Ab Challenge from a few years back. That particular post was and has been one of the most-searched posts.  It seems to be pretty popular – especially around this time of year (aka upcoming beach season).

This is a fun little exercise that you commit to participating in over 30 days.  You can do the challenge on its own, or as a complement to your current workout routine.  If you’re already accustomed to working your abdominal muscles, then double (or triple) each day’s challenge.  Push yourself – you’ll be surprised what you can accomplish.

Here’s the Challenge (you can view the original post here):

ab-challenge

Have fun!

~FB

Eat the Doritos*

Chips

Last year a friend was telling me how she had fallen off the fitness wagon.  She was busy with work and her kids and her life was consumed with normal life things.  Then she told me that the week prior a friend of hers was diagnosed, at age 30, with ALS.  She was so sad about this news and she said to me “I know that I need to stay fit and healthy and on track, but sometimes, I just want to eat the Doritos.”

Last week this same friend buried her mother.

This week one of my closest friend’s father passed away from a sudden massive stroke.

Several weeks ago my brother was injured badly in a motorcycle accident.  He just returned home a few days ago after spending 16 days in the hospital.  He’s very fortunate and blessed to still be with us, but he’s got a long road of recovery ahead of him.

Needless to say, the last few weeks have been overwhelming with so many tragic and stressful events all heaped together.  And believe me, I wanted to eat the Doritos!  All of them.  Well, maybe not Doritos but I certainly wanted to bury my emotions in chocolate.  And maybe I did…a little.

I am a very emotional person and I am a bit of a crybaby and sometimes when I’m trying to hold it all together I feel more and more like I’m going to fall apart.  I felt that way a bit with my brother’s accident.  He is a very strong person, physically.  He always has been.  He lifts weights and he boxes and runs and bikes and he wrestled.  He’s done it all.  And seeing him in such a state of vulnerability and completely busted and broken was, not only terrifying, but also a bit unknown to me because I don’t recall ever seeing him like that. (Not that he didn’t still have his moments of being an ass!)  So I buried most of my fear and sadness inside, had a breakdown once or twice, and then spent the rest of the time eating chocolate – followed by regular workouts.  Because I’m a bit of a freak and it seems that exercise is really the best way for me to get my aggression out.

Life is about balance.  There are times when you need comfort and sometimes food is the only place you can (or want to) find it.  And that is okay.  It’s about moderation.  You can have the Doritos, you can have the cake, you can have the Tim Bits.  You just can’t have it all all the time.

So, go ahead and eat the Doritos.

~FB

PS I’m not affiliated with Doritos

Fitness Favorites

I was recently asked what my absolute must-haves are when it comes to working out – what items I can absolutely not live without when it comes to exercising.

WATER

Water

This girl needs to stay hydrated.  I usually go through a couple of bottles of water when I’m at the gym.  I’m constantly guzzling because I’m sweating so much (it’s super hot at my gym) and I’m always trying to quench my thirst and dry mouth.  I try not to drink too much at once to avoid stomach aches, but when I’m at the gym I’m usually there for a while and going all out and water is definitely a game changer.

COOL AIR

Fan

via Daily Mail

I cannot stand being hot when I am exercising.  I find that if I am overheating I am not crushing my workouts and just feel gross.  I tend to run hot when I exercise, so I like to ensure that I am being cooled down efficiently.  So, in addition to replenishing my water intake, I also like to ensure that I can keep cool – either with multiple fans, open windows, or air conditioning.  If I’m at the gym then I usually hog the oscillating fan(s) and also make sure the overhead fans are so (I’m nagging for air conditioning).  If I’m working out at home I usually have the windows open or the AC on (if it’s summertime).  And if I’m teaching a class I take advantage of what’s available (inside = fans or AC / outside = shade and hopefully a slight breeze).

MUSIC

iPod

I 100% need my iPod when I’m working out, especially if I’m running.  The right song can keep me going.  (My song of choice for my run lately has been Anyway You Want It by Journey.)  When I ran my first 10k a few years ago I ran along to Born to Run by Bruce Springsteen on repeat.  It kept my perfect pace.  If I’m strength training I will put on a random play list and let the iPod work its magic.

HAIR GEAR

hair ties

This includes hair ties, headbands, hats, and bobby pins.  I have naturally curly hair and a whole heckuva lot of it and it is constantly in my face.  It is my second biggest peeve when I’m working out – right behind being hot.  I can’t stand little fly-away hairs in my face so I try to make sure I have what’s necessary to keeping my Wookie-do out of my eyes.

FITBIT

FitBit

I totally had buyer’s remorse when I first purchased my FitBit, but now I am addicted to it.  I love being able to track my steps, my distances, and my heart rate when I’m working out.  I picked up the HR Charge specifically to keep track of my heart rate. Since I have a heart condition, I figured it would be interesting to track the pattern and BPM and anything else that would correlate.  I also love the step challenges – within a group or simply on my own.  I am very aware of how active I am throughout each day and honestly make more of an effort to get up and move – especially if I have been sedentary for too long.

APPs

Aaptiv

I’m really not an app-y person when it comes to my exercise routine.  I’m fairly rogue that way.  I’ve downloaded apps in the past and rarely utilized them.  But one great new app I’ve reviewed is Aaptiv.  Aaptiv is an on-demand audio fitness app that combines the guidance of a trainer with the perfect playlist.  If you are considering a fitness app as part of your routine, you should definitely check out Aaptiv.

Aside from proper footwear and a good sports bra, that about does it for my list of workout must-haves.  What are some of your favorites?

~FB

Muscle Building – Biceps & Triceps (Guest Post)

 

Muscle Building: Bicep Arm Exercises 
(OR: Muscle Building Exercise for Bicep Arm Muscles)
The logic of working on smaller groups of muscles like biceps after the group of larger muscles like shoulders, back, and triceps is taught by the workout experts since long the masses have been building their bodies.
It ca be sensible teach if without working on your large muscles you have ever worked on your arm muscles.  Such intensive workouts can pump up your arms if you train them exclusively.
Bicep – Tricep Arm Symmetry
Through the development of bices, triceps are equally important to minimize injuries and
optimize performance even if they are opposite muscle groups.  Still fitness enthusiasts and
bodybuilders usually focus on developing biceps more than triceps.  The reason behind this differentiation is that being on the front and centre of the arm, biceps are more viewed than triceps. But the development of triceps can also not be ignored as their weakness can cause problems for shoulders and arms.  So while doing exercises you will have to maintain a balance between bicep arm exercises and triceps exercises. You can emphasise slightly more on biceps than triceps.
Use of good form, alternate use of workout order, concentrating on feeling the work of
the muscles are some of the points to be focused upon while performing bicep arm
exercises for few days and then doing triceps exercises.  You can also avoid doing chest, back, leg and shoulder exercises before and after doing bicep workouts. You should select suitable weights for each exercise so that you can use them in all the reps without fail. You should also take a break for 1-2 minutes between two sets of exercises.
Make sure to have your bicep – triceps symmetry (this article will only focus on
some of the intensive biceps arm).
Bicep Arm Exercises
1. Barbell curl:
While using the EZ-bar for these exercises you should ensure to squeeze the bar to
your optimum power to activate every fibre of your muscles all-through the sets.
Lower the weight after each repetition instead of allowing them to fall.
Barbell
You should use your entire potential to perform the next rep after once lowering the
weight. You can leave the barbell after completing 8 repetitions.
2. Dumbbell Curl:
This exercise will be performed by each arm one-by-one to focus on the biceps of
individual arm. This training schedule will help in providing you a balanced
appearance along with preventing the imbalance in the strength of both the arms.
barbell2
While lowering the dumbbells you should take your time as you will have to move
your body eccentric.
3. Biceps Cable Hammer Curl:
In order to providing constant tension to the muscles you are working, you may not
spare any fibre of your muscles. You should not allow your elbows to come forward
or flare out while starting to lift the cable hammer.
Bands
The upper-arms should be kept confined where they are. The ends of the rope should
be separated after curling the rope fully and take a pause before performing for the
second time.  You can reduce the weight after completing these sets at least for minimum of two times.
4. Incline Inner-Biceps Curl:
Your biceps are actually two heads with different points of attachment. The
longer head is attached over the joint of your shoulder to keep your upper arm
in proper position as compared to your body while doing curl exercises for biceps.
Press
During this exercise your bone forming joint at the elbow and shoulder will get behind
your body while providing maximum stretch to the longer head. The longer head of
the biceps will be stretched more if your bench is more horizontal.
5. Squat Concentration Curl:
While working on energy hungry larger muscles of your lower body, this exercise will
hit your biceps to reveal chiselled arms by helping in burning your calories. You can
use a pair of not so heavy dumbbells while standing with your feet apart to shoulder
width.
Kettle
Now, squat by pushing your hips back so that your thighs become parallel to the floor.
You should press your elbows against your inner thighs while keeping your bodyweight on your heels and your palms should face each other. Now lower the weight for 30-60 seconds and curl.
Conclusion
These bicep arm exercises can help you in building your bicep muscles more effectively. If you have weaker arms, then you should do some harder and more intensive bicep and triceps exercises twice a week to instigate new growth in them.
References:
Images: stock from Bigstockphoto.com
1. ID: 178380595
2. ID: 153169523
3. ID: 118992017
4. ID: 149286740
5. ID: 167393702
Bio:

Douglass2

Douglass Hameldon

CEO/Editor in Chief of FitnessPurity®.

Hi, I’m Doug. My job is to help people reach their fitness goals with easy-to-follow guides, and to overcome any obstacles along the way. Visit my site for more information.

http://www.fitnesspurity.com

My Saturday Morning Workout

Lately, I have been killing it at the gym and in my classes.  I have been expanding my horizons and trying all sorts of different exercises and techniques and really working on improving my form and overall fitness level.  I have totally upped the ante.

I’m a huge fan and supporter of body-weight exercises.  In fact, it’s what my boot camp classes are based on.  No equipment.  100% body weight.  My family fitness classes are similar, but often we will bring out some equipment to keep the younger participants keen (although, let me just say that the kids are LOVING this program, and if you don’t think your kids would be interested in fitness and exercises, try working out with them!).  In my family fitness classes I have used jump ropes, hula hoops, and a few balls.  And aside from gliders (which are TOTALLY body-weight exercises) that’s the only equipment I’ve ever used in any of my classes.

My gym workouts and my at-home workouts, however, are an entirely different story. I try and utilize as much equipment as I can at the gym – things I can’t use at home, like the rowing machine, the Smith machine (be still my beating heart), heavier weights, even a Bosu ball (for burpees – again, a body-weight exercise).

Until recently, a lot of my home workouts were body-weight based: doing some of my boot camp classes, or videos like any of the Insanity series, P90-X, Jillian Michaels, etc.  But since I got my dream boxing bag for Christmas, I’ve been using that a lot as part of my home exercise, and often incorporating weight-lifting, and running the stairs into the routine.

Today was a gorgeous day in Nova Scotia; it has been sunny and warm and it truly feels like the start of an early spring (we’re gearing up for some snow tomorrow though.  Bummer.), so I took advantage of the sunshine this morning and moved part of my workout outside – coming back inside for other parts of the workout that I wasn’t able to access in the fresh air.

A few years ago I found a bombdiggity weighted jump rope at a local store.  I loved it so much that I went back and bought the remaining ropes.  Seriously.  I have a small stock, just in case.  I also bought one for my boyfriend so that we can both take advantage of the awesomeness.

weighted-jump-rope

For my warm up I brought the rope outside and skipped away.  It was so wonderful to be able to warm up outside.

Oustide jump rope

This was basically me this morning. (via Yahoo)

Once warmed up I moved back inside so that I could do a boxing workout.  I boxed my butt off to some upbeat music, while doing burpees and squats in between.

boxingbag

Just call me Rocky Balboa

I also took advantage of my resistance bands and my newest obsession, my suspension training system.

Squat Row

Resistance bands are really just as good as weights – and certainly more mobile. (via Google)

I did a bunch of variations using the resistance bands – from squat rows to bicep curls to overhead extensions.  I did it all.

I took my suspension training system outside and channeled my inner Candace and inner Norman and performed different variations of exercises, such as: mountain climbers, chest press and fly, to the full body row (below), planks with a leg extension.

Suspension Candace

Candace Cameron Bure (and Kira Stokes) via Instragram

Norman Reedus Suspension

Norman Reedus via Men’s Fitness

I did circuits of all of these exercises, moving from inside to outside and enjoying every bit of it.

You don’t need a lot of money or a gym membership or even a lot of equipment to get in shape.  If you’re not into body-weight training – or want to move outside that realm for some of your workouts, invest in a few small pieces of fitness gear: resistance bands usually run between $10 and $30, smaller weights can be purchased fairly cheap at places like Canadian Tire and Walmart, weighted jump ropes can be picked up pretty much anywhere, including some discount and dollar stores.  Suspension Training Systems can be pricey.  Mine was an investment that I decided to go ahead with since I can use it personally and for my clients and, well, because #obsessed.  My boxing bag was a Christmas gift and something I’ve been wanting for many years.  It too was an investment (gifted to me), but you don’t necessarily need a boxing bag to enjoy a boxing workout.  There’s nothing wrong with shadow boxing or cardio boxing <- those will definitely get your heart pumping.

And all of the above (minus an actual boxing bag) are mobile items.  So you can move your workouts outside, or pack your gear when you’re vacationing, or even take with you to a friend’s house so that you can exercise together.

The ultimate goal would be to take advantage of both body-weight training and inexpensive workout gear.

~FB

Don’t Give Up

Tried Everything

Let’s be realistic for a minute.  Results take time.  You aren’t going to do one workout or one class or one day of a change in diet and expect to drop down a bunch of sizes.  Life doesn’t work that way.  And like I’ve always said, the weight didn’t come on in a day, it shouldn’t come off in a day.

You have to work for it.

And, something else I’ve said over the years:  If you’re not willing to work for it then you’re not ready to lose the weight.

Life is not easy and losing weight is not easy.  But get in there, dig deeper, work hard, sweat, LOVE YOURSELF, and your hard work will pay off.

Tomorrow is the first day of a new week.

It’s the first day of a new you.

Hang in there.  Don’t give up.  It will seem easier.  You will get stronger.

Don’t give up.

You Got This!

~FB

 

Be Happy


be-happy

It’s Sunday and I’m feeling really…overworked in fitness.  Maybe?

I’ve been going so hardcore lately – “upping” it in my classes, and going all out in my own personal workouts, in addition to picking up a few additional clients.  And this weekend I am paying the price.

I haven’t had a tarsal tunnel flare up in a few months but I totally overdid it this week (my own fault) and screwed myself and now my ankles have been buzzing since Thursday.  I can’t quite explain the pain to you – but it feels like ongoing electrical shocks in my ankles and at the bottom of my legs.  On top of that, my back is still going out every other day, and my hamstrings have been super tight the last few days (again, self inflicted and I should know better).

I could sit here and write about how horrible my life is and whine about “why is this happening to me?”.  But I won’t because I absolutely do not feel that way.  In fact, I feel the opposite.  I am blessed to have the ability to get up and work out each day.  I am thankful that I have a full belly each night – and that I even have the option of creating healthy meals.

Quite recently I saw a rerun of an old Judge Judy episode where one team mother was suing another team mother of their sons’ football jerseys.  The plaintiff really looked like a smug lunatic and she and her husband kept stating how “upset” they were that the uniforms weren’t what they expected.  Judge Judy then asked “Do you have healthy children?”  To which the plaintiffs responded “yes”.  Judge Judy then said if they were “upset over a uniform they were sickos” and that if they had to “deal with parents who were upset that the lettering was coming off the children’s uniforms when the children are able to run around a football field and healthy enough to do that then you’re all sickos.”

See the point?

I am thankful that I have the opportunity to better my fitness goals.  I am thankful that I have the ability to get up and lift weights and run and jump and teach classes.  I am blessed to live my life the way I do and have the option of making the choices I do.

I think positively.  I work hard.  I eat healthy.  I dance more.  I exercise daily.  I love often.  And I AM HAPPY.

~FB

 

 

 

 

 

 

Finding Inspiration

I grew up in the 80’s and 90’s.  And back then, we didn’t have cable at home.  And certainly, we didn’t have overwhelming channels that today’s folks have to choose from.  But, we had a few staple television shows that were watched – The Cosby Show, Who’s the Boss? (my favorite), Growing Pains, etc.  And I was obsessed with teeny-bopper magazines that showcased all my crushes (Kirk Cameron and Michael J. Fox), and potential best-friends (Alyssa Milano).  The famous were beautiful.

When Full House made its way to my television. I instantly was in awe of Candace Cameron.  Aside from the fact that she was Kirk Cameron’s little sister AND had had a small guest appearance on Who’s the Boss?, she was the first girl I’d seen on TV that looked like me: cute curls, a little chubby, and with the “Charlie Brown cheeks” that she referred to in a later episode*.  It was wonderful that I could finally identify with someone on TV and in magazines.  I was elated.

young-cc

How cute was she?

Although Candace said she never had an issue with her weight while filming early in the seasons, season 4 of Full House aired an episode called *”Shape Up”, in which DJ goes on a crash diet to slim down for a pool party.  This was an emotional episode for me for me to watch.  Although my eating disorders didn’t begin until a year or two later, I could completely relate to how DJ was feeling and could already see my own disordered eating and outlook.  (Note: While preparing this post, I re-watched the episode for the first time in likely 20 years and had the same emotional response I had the first time it aired.  To this day, it breaks my heart because I know the struggle and I know that most little girls have and will continue to have this struggle at some point in life.)

Later on, Ms. Cameron Bure declared she developed eating disorders a few years after the show had finished filming.  (Although, she states that it had less to do with her weight and more to do with where she was in her life, emotionally and physically.)

Since her days of self-destruction, Candace Cameron Bure has completely changed her body and her health.  She has an incredible workout regime, and one of the best (celebrity) trainers, Kira Stokes, as her own.  And I have found inspiration in them both.

These two have some of the best workouts I have seen.  As a trainer – and a trainee – I am often looking for ways to keep workouts fresh, innovative, and fun.  And these two ladies sometimes help me get there.

candace-and-kira

Candace Cameron Bure and trainer Kira Stokes (photo via Cameron Bure’s Instagram)

 Aside from gaining inspiration for my workouts, I have found inspiration in Candace  herself, from how she approaches fitness and clean eating and even spiritual health.  Three topics I already have in common with her.  Her approach to how she keeps her body lean and how she looks at her muscle and her strength is refreshing and it’s nice to actually see and hear a celebrity talk about it all and show how much dedication it takes her to keep her body in tip-top shape.  Especially when so many celebrities make the claim “I eat whatever I want and don’t work out.”  Pffftt!!

candace-cameron-3-times

Via US

Although Candace Cameron Bure is a celebrity and she has personal trainers and has appeared on Dancing with the Stars where she spent endless hours each day for endless months dancing non-stop, she is also a woman who has worked incredibly hard to get to get and keep a strong, toned, lean body.  Believe me – that takes work!  And, again, I find it inspiring that she has been so inclined to share her journeys with us, the public.  Through her books and her social media accounts and her television appearances, she has been delightful in showing us that if you set a  goal – and work for it – it can be reached.

And what’s even more delightful, and something I have found truly inspiring since I was a pre-teen, is that when she was a young actress and already a very public figure, she never had issue with her body – even, as it has been stated, when other people had. She was a great role model in childhood and continues to be a role model in adulthood.

I will continue to find inspiration from her.  Where do you find yours?

~FB

18 Again

Recently I was encouraged to write a post about what advice I could give to my college-aged self from where I am today.  It took me a long time to finally get here but here I am and here’s what I would tell myself.

First of all, at 18, 19, 20 I had no idea who I really was or what exactly it was that I wanted out of life.  I was a student and I was out to have fun and, to be honest, to just get through each day.

I spent a lot time laying awake at night thinking “My God, what am I going to do when I graduate?”…and then I’d panic.  I had no direction for my life.  So, if I could time-travel back to my 18th year, one thing I would definitely myself is take care of yourself now!  Embrace fitness! Love your body and embrace it.  Treat it like the temple it is because when you’re older, it’s not as easy as it once was to fit in exercise, work those muscles, and lose (or gain!) weight.  Try not to struggle with the things you can’t change about yourself and work on the things you can.  Stay active.  And be sure to have fun!  What’s the point of living if there’s no fun?  Keep your heart healthy and young.

And know that it’s never too late – or too early – to start doing something you love (or you loathe) if it will make you feel better and keep you healthy.  I wish I had embraced fitness at a younger age.  I wish I could turn back the clocks and jump on the bandwagon as a kid.  Especially knowing now that it’s attainable and not necessary to fork over a ton of money in order to stay fit and active.  All you need is  a good attitude and some motivation.  And a good pair of sneakers!

And eating clean doesn’t have to be expensive – although, direction for eating clean is likely a lot simpler when you’re not a young, partying college kid.  Just stay away form the junk!!

Most importantly, have fun.  Take advantage of all the world has to offer.  Get out an literally smell the roses and get a breath of fresh air.  Don’t stress yourself out over the unknown of your future, like how you’re going to pay back your student loans. (P.S. there are people out there who want to help you, like the Happiness Team from Earnest.  They can help you pay back your loans quicker with their refinancing options.)  Get out and literally smell the roses and get a breath of fresh air

~FB

Instant Results

I saw this meme the other day on my Facebook feed and I thought how true it is and has been for many of us.

instant-results

We’re just entering our second week of 2017 and, as most people do, many of us have also made New Year’s Resolutions.  (Have you?  Tell me about them.)

I almost never make resolutions for the new year because I know I’m more than likely setting myself up for failure.  (Stop swearing.  Yeah right!)

Instead, this time I have have made the decision and commitment to work harder on my strength training this year.  For Christmas I had received a free-standing boxing bag, something I have wanted for a long time.  I was ecstatic Christmas morning.  And I have been utilizing it this past week like crazy.

In addition to the boxing, I am going to continue to my strength training in the gym (and at home) with lifting weights and, hopefully, continuously increasing the weight.  Of course, this part will depend on how my back fares.  I wretched it again just this morning while shoveling snow.  Sometimes I feel like it’s never going to heal.  But, that being said, I will work on my strength while doing my best not to injure myself any further.

work-for-it

My Whole 30 60 (I am aiming big this time) also starts tomorrow morning and I have been so excited to get going.  Don’t get me wrong, I am going to miss chocolate and those dreamy peppermint mochas, but I know how wonderful I feel when doing a Whole and committing myself to completely clean eating for 60 days has me on edge in all the good ways.

But see – this is the point of this post.  Instant results would be fabulous!  But it’s just not realistic.  Oprah said years ago on her show that if there were a pill out there to make her lose weight she would be on it!  But, unfortunately, there is no magic pill. You have to work for it.  You have to.  The only instant result you get is making the choice to change your life.

That’s right, in one instant you can change your life.  You can commit yourself to a better lifestyle – to eating cleaner, to sleeping more, to getting enough water to drink, and to exercising.

30-minutes

Even 20 minutes a day can change your life!

Many years ago, when I was overweight and at my heaviest, I made that commitment. And, as you know, I haven’t looked back.  I have changed my life.

At first, I had a hard time getting through my workouts.  I was panting and huffing and puffing.  I could barely get through three minutes.  But I kept at it and I worked my way up to 10, 20, 30, 60, 120 minutes.  I have often said that 20 minutes a day can change your life  and I stick by that.  You do not need to spend hours upon hours in the gym.  But you do have to do something.  Start off with a goal of even 5 minutes a day.  Work your way up to 10 or 20 minutes over the weeks.  See how different you feel, how easier it is to breathe, how harder you can go.  Feel the difference in your body and how your clothes fit.  Commit yourself to one month.  Give yourself 30 days of eating better and working out even 3 times a week.  I challenge you* to do that. Thirty days is not a long time.  But those thirty days can change your life.

You have to work for it.

~Fit Bitch

*Anyone accepting my challenge, please feel free to comment or email me and let me know you’ve accepted the challenge, or if you want fitness tips, instructions, workout ideas, or nutritional advice/healthy eating coaching.