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

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.

Results May Vary

Happy New Year Fitness Peeps!

The other night, while rockin’ it at the gym, I had an epiphany.  And I decided that 2017 is going to be another spectacular year.

I’ve been working really hard this past year on my strength training and in this upcoming year, I am going to make defining my muscle tone an attainable goal.  In fact, in helping me do so, my brother and sister-in-law got me a freestanding boxing bag…. just like this one:

boxingbag

Fitness wishes do come true!

So, now I can box my sweet heart out without having to leave the house (although, I still do love to attend a class), in addition to teaching my classes, hitting the gym, running, and attending my ritual Thursday night Zumba class.

Now, all that being said, I know that I do need to set attainable goals.  I’m getting older and my body and metabolism and hormones change.  It’s not as easy to lose weight as it once was.  So, my goals really need to be realistic.  But there’s no reason why I shouldn’t be able to hit them….or to strive for them.

And you can too.  You can make 2017 your best year ever.

Set yourself some goals.  Make notes on how you will change your lifestyle so that you can, indeed, change your life.  Will your “resolutions” include working out more, eating less, strength training, finding your spirituality or mental clarity, becoming more social?

Just remember that no matter what you decide and what you aim for – your results will not be the same as your best friend’s or your running buddy’s or your partner’s.

results-may-vary

You will likely not end up with the same fit bod as your favorite celebrity (although, you never know – maybe it will be better!).  Whatever you do, make sure you’re making changes for you.  For better health and for longevity.

And as always, remember:  You’re Worth It!

~FB

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Jedi Workout

I’m a huge Star Wars nerd.

So, with the opening of Rogue One: A Star Wars Story yesterday, I thought it appropriate to share this Jedi workout with you.

As always, it’s a great little workout and a fun way to fit in exercise – especially since we’re a week away from Christmas and likely insanely busy with life, parties, shopping, and everything else that goes hand-in-hand with the holidays.

All you need for this workout is a little bit of space and a few minutes of your day.  (No need for a light saber – but that would be pretty cool.)

jedi-workout

~Fit Bitch

Christmas Fitness

It’s December 1st!  Which means it’s Christmas and holiday month.  Which means it’s tons of food month!!

I was planning to write something today anyway, and then this little gem made its way across my desk and I thought “Hm, fitting”.  A fun little 25 Days of Christmas Fitness Challenge.

christmas-fitness

This plan is fun and pretty darn simple.  So, you can do it alone just to ensure you get some exercise in, or you can add it in as a compliment to your regular workout regime.

For me, December is bonkers – there are dinners with friends, and family get-togethers, and parties (I have one tonight!), and shopping (which, often entails snacking), and Christmas movie-watching (again, which often entails snacking) – which all lead to overindulging – in everything from sugary sweets to delicious turkey to spiced wine.

During the holidays it’s definitely important to have a workout program you can stick to.  Christmas is a celebration!  We shouldn’t have to worry about “falling off the wagon” when it comes attending the parties and dinners and enjoying all the wonderful offerings of the holidays.

The 25 Days of Christmas Fitness Challenge is a pretty basic plan.  You can get a great little workout done in just a few minutes and carry on with the rest of your holiday to-dos.

**You can also check out the 12 Exercises of Christmas from my post a few years ago, as well as my tips on Avoiding Holiday Weight Gain.  So simple, so easy.

Also, If you have a game plan for the month (or the week) and prepare for what’s upcoming, you’ll survive the holidays without freaking out too much about weight gain and sugar consumption.  For many, planning ahead is key.

For instance: tonight is Thursday.  Normally, Thursday nights I would be at the gym for a few hours then I would finish the night with a Zumba class.  This has been my ritual for a few years and it is my favorite night of the week.  But, Zumba was cancelled for this evening AND I knew there was a party planned for tonight.  So, I made sure to get to the gym last night, and I went for a run as soon as I got home tonight.  I’m also going to eat dinner here shortly so that I won’t eat/overeat this evening.  I had a game plan and I utilized it.

In fact, I have a game plan for the remainder of the weekend because I’ll be out town, there is shopping, and there is another Christmas party on Sunday (where there will be tons.of.food!!)  A GAME PLAN CAN BE A GAME CHANGER!

Remember that December is just one month.  And then it’s over.  Allow yourself to have fun and indulge a little.  Don’t stress out on whether or not you should have a little extra gravy on your turkey, or what will happen if you have another chocolate truffle.  Go ahead!  Just….maybe don’t eat all the truffles!  But if you do, know that it’s just as easy to get back on track as it is to go off.

Enjoy!

~Fit Bitch

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

I’ve Got the Music in Me

Whenever my cell phone rings I don’t want to answer it.  The reason?  Because my ring tune is “You Can’t Touch This” by MC Hammer.  Old school, I know, but whenever I hear it I can’t help but dance a little (sometimes a lot).  That’s why I urge you to listen to music when you’re working out.

Music will push you.  There’s a growing body of evidence that music can improve your exercise routine and the benefits you get from it. Costas Karageorghis, PhD, of Brunel University School of Sport and Education in London, has shown that music actually “moves” you:  Your body hears the music and it just can’t sit still. Music is also distracting, he says, so it can increase your endurance because listening to music makes it easier to ignore any discomfort from your workout.  Gray often recommends that people make a playlist for their exercise routine, and the faster the beat the better, she says. “You’ll work out at a more intense pace if you’re listening to something like Billy Idol’s ‘Dancing With Myself’ than Johann Pachelbel’s ‘Canon in D Major.'”

Whenever I’m out for a run or on the treadmill, or on the eliptical, stationery bike, lifting weights, etc., I find that I’m more motivated to keep going when I’m listening to upbeat songs.  I say to myself “the song’s not over yet, you can keep going.”  And it works.

Songs that I love to listen to while I’m working out:

Loser Like Me – Glee (I know, I know…but the song is catchy)

Pourin’ Rain – Calobo

Faith – George Michael

Sweet Home Alabama – Lynard Skynard

Come Back Song – Darius Rucker

Just about anything by Fun

Call Me Maybe – Carly Rae Jepson

Footloose – Kenny Loggins

Walking on Sunshine – Katrina and the Waves

Rock DJ – Robbie Williams

Take On Me – A-Ha

Just about anything by Pink

Born to Run – Bruce Springsteen

Don’t Stop Believing – Journey

Forget You – Cee-Lo

Hips Don’t Lie – Shakira

Just about anything by Twisted Sister

You get the idea.  Choose fun, upbeat, motivational music to keep you running, lifting, sweating, moving!   And don’t forget to have fun! (The other day I sent this text to a friend: “OMG I’m at the gym by myself and totally just busted out the Robot on the treadmill.” – No, I have no shame.)

workout_music

~Fit Bitch