Showing posts with label work outs. Show all posts
Showing posts with label work outs. Show all posts

Monday, April 16, 2012

Easy to Follow Strength Training Guide for Women

I love getting more bang for my buck!  Whether it is a dinner that doubles as a whole new meal the next night with a few tweaks, or a reversible dress I love getting more for less!  In working out I feel the same.  If I can get a better workout in less time then I am all for it!  I love weight lifting for that reason.  When you lift weights you burn calories, build muscles, and raise your heart rate all at the same time.  This easy to follow guide gives you a great overview for working out the major muscle groups.  A good rule of thumb is to use weights that weigh enough to fatigue your muscles by the 8th-12th rep. Then do 3 sets of 8-12 reps.  Give your muscles a day of rest in between strenuous workouts.  This is when the muscle repairs itself and builds strength.  If you plan to workout every day then alternate muscle groups.  For instance work upper body then lower body the following day to allow your muscles to rest.  So print this out, grab 20 minutes and work those muscles!  You will feel it!
Photo from  believe-in-your-beauty.tumblr

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Saturday, April 14, 2012

10 Workouts to Tone Your Trouble Zones!


It is that time again.. Summer is almost here and you have to working out now if you want to be feeling good in your shorts, suits and tanks!  So here are a few workouts to knock out muffin top, back fat, bulging butts, and other trouble spots.  Read on and get after it!

1) Top 10 exercises to Train Your Trouble Zones!



Fight the Fat and Win!
Need to get rid of saddlebags, arm flab, or a muffin top? Use these moves to fight flab at home—and win! Get this great workout by Shape magazine HERE.

2) 7 Quirky Moves for Flatter Abs
7 Quirky Moves for Flatter Abs // woman hulaing © Thinkstock
"Conventional ab exercises get results—but let’s face it, they’re boring as heck. To help you rock a flat belly in a bikini (or anytime of the year), we found easy, fun ways to tone your belly at the office, while cooking—even at the beach!" Get the workout HERE.

3) Fit in 6 minutes- Arm sculptor.  
arms
Found on PInterest and I could not source it

4) So Long Spill Over Spots! Trouble Spot Toning Workout.
Want to blast off back fat, bra rolls, muffin tops, and more? These targeted 5-minute 
workouts will have you sleek and toned in just 2 weeks.  

































































5)  Dr Oz's "Saddle Bag Workout"

Dr. Oz ShowDr. Oz Show
Watch the simple to follow "Saddle Bag Workout" by Dr. Oz for 4 easy moves to get rid of saddlebags.

6)  15 Minute Bye-Bye Arm Jiggle Workout
This was posted on Pinterest and there was no source available (even after digging around).

7)  10 Minute Workout- Hips, Hips, Away!
Standing Side Kick
"This express workout targets a favorite trouble zone: your hips. Do this 10-minute workout developed by Marcus Minier, exercise physiologist at The Gym in New York City, three times a week along with five days of cardio, and we guarantee that you'll have the slimmer hips you deserve in no time!" Get this workout from Fitness Magazine Here.

8)  Dr. Oz's Fat Butt- Busting Workout

If you want a good butt workout I would do multiples of these exercises above in one workout for a while to see results much faster than one exercise a day.

9)Flat Abs Fast-The Core Strengthening Workout
Flat Abs Fast workout
These belly-flattening exercises work your core from the front, sides, and back for strong, sculpted abs.

10)  Bikini Body 8 Week Program
Ok so if the other workouts were not hard core enough this may be the workout for you! I checked it out and bikini wearer or not this WILL shape you up! Check it out here.

Hope you found some workouts that will help.  Have a favorite you want to share?  Just post it in the comments.  I love hearing from you guys!
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Wednesday, March 21, 2012

3 Calorie Blasting 20-30 minute living room workouts!

So if you know me or have been following my blog you know that I just started a very competitive game of "The GAME ON diet!".  I outlined all the rules in my last post HERE if you want to check it out.
One of the main components is a requirement to do 20 min a day of a hard workout.  I am doing a minimum of 30 a day and so I have been looking up workout inspiration.  I want to use my 30 minutes in the MOST efficient way possible.  One way is to add weights, and work more than one body part at a time.  These 3 living room workouts fit the bill.  You only needs some dumbbells and you are good to go!  I like to use  my kitchen timer as well when I am doing intervals.

All 3 of these workouts burn calories, work more than one body part at a time, and make the best use of your time!

side-lunge

overhead-squat


Lunge Shoulder Press exercise

Don't have time to go through the whole workouts and copy them now? 
 Do some interval training to use your 30 minutes most efficiently. Here is what I do when I am not doing one of these set workouts.  I start my timer for 30 minutes, then alternate cardio moves at a heart pumping sweaty pace for 1 minute with a 10 second break (stretch), then one weight lifting move for the next minute being sure to keep my heart rate high.  To make this work you need to really push it when you are are in the cardio or weight minute, and do double duty whenever you do the weight lifting moves.

Like this...
1 minute jumping jacks
10 second leg stretch
1 minute walking squats with dumbbell press (pictured on the last workout)
10 second upper arm stretch
1 minute high knees
10 second triceps stretch
1 minute push ups
10 seconds back stretch
1 minute mountain climber
10 seconds leg stretch
1 minute dumbbell rows switching arms in the middle
10 second stretch
1 minute jump rope (pretend you have one :) ) 
10 second stretch

ETC....
Just keep alternating and in 30 minutes you will have had a hard core, super effective, workout!
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Tuesday, February 28, 2012

Wellness Wednesday- Mad abs March & Cardio Pandora stations

Hope fully you all have not lost your New Years fitness fever already.  To keep you going strong I am posting this ab workout schedule (found on pinterst of course!) that will hopefully help keep things fun and fresh. Thank you http://perf-fect tumblr.com for this great plan! Best of all it is attainable but challenging.  Heck, if you do only half of it you are still moving in the right direction!



Let me know  who is up for the challenge and how it goes.  I am hoping to incorporate this into my workouts.  I am also planning on using this great workout guide from Melavond to help me focus my workouts.  If I have a goal in mind it is easier to fill my workout time with continuous exercise without standing around wondering what I want to do next.


This is so do-able!
To get in the groove and get motivated you gotta have the right music, so here are a few of my favorite pandora playlists
to keep you moving!
Christian Rap Radio - clean, Jesus promoting lyrics 
Pop Fitness Radio - great variety of fast paced cardio or dance music, but watch for clean lyrics.
Dance Cardio Radio- Love the motivating beat but can't promise uplifting lyrics.
Grits Radio- Totally clean, godly lyrics with a great hip hop style.
Latin workout- Fun cardio music with a great latin beat. Again, you have to watch for lyrics.
Have a favorite Pandora station or song that really keeps you motivated?  I would love to hear from you guys!

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Wednesday, January 4, 2012

Top 10 health and fitness posts for 2011 !



If you are like me you are taking the opportunity of a fresh new year to get your health habits back in place or maybe you want to get healthy for the first time.  Either way I think you will find these posts to be a great help!  Just click on the link for the whole post.

Storing watermelons

 





Pinned Image

                       5 flat belly moves and nutrition inspiration.


Iron Mountain Climber A


Need more inspiration check out these posts.

Let me know your favorite fitness tips and helps!


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Tuesday, November 1, 2011

Short on time? SHORT workouts that DELIVER!!

I am sure that a lot of you are on the same page as me when it comes to working out.  You started strong in spring or summer but now that school and extracurricular activities have started up again your workouts have suffered.  I went from 4 heavy duty workouts a week plus a lot of walking to a lot of sitting with Pierce for homeschool and a broken stroller that cut my walking down to almost nothing.  So two months later, after the slow accidental decline of my workouts, I am noticing a difference, in a bad way.  My clothes feel tighter and I feel just the opposite.

I cannot return ,unfortunately, to the same routine I had going.  I was doing  Zumba two nights a week and two mornings of  insanity or P-90X with friends. Now my schedule is so much tighter with preschool drop off and pick up as well as homeschool, plus a kids club at the church on the same night as Zumba, and my dance class is the same night as the other zumba class.  The homeschool and preschool drop off make it hard to get to the other morning classes so I need to get motivated.

The hard thing about this time of year is the additional, sweets and other unhealthy foods, as well as the busier schedules that comes with this seasons celebrations.  I think that what I need are some short, easy to remember, EFFECTIVE workouts I can squeeze in anywhere. I will defiantly add in walking with the kids to  pick up Dahlia from preschool when the kids are awake from their naps early enough.

After searching pinterest for some ideas here are a few I plan on using that I think will help you squeeze in a few more workouts too.

This particular one I have seen floating around for awhile in various forms.  I did this workout today and felt like it was indeed simple to understand, easy to remember and works up a good sweat.  I hope to do it a few times  a day to get some added benefit.  Maybe I can squeeze in a quick one before breakfast, mid day and evening.  This video is by .

Here is another plan that looks simple and easy to break down and fit into our busy schedules.
Pinned Image
Another quick and easy(BUT EFFECTIVE) workout for your legs from tan & toned.  This would work into the above schedule perfectly for the leg segments.

Here is another idea for your arms to fit into the above workout schedule from Skinny yoga girl.

Lean Arms

  To make the most of this be sure to see my post with a link to a printable diet and exercise journal, and healthy eating 101, as well as the ones on health and fitness all through out my blog.  You can find some great healthy recipes here as well..  Have fun browsing around.  Hope this helps you get motivated.

Saturday, June 4, 2011

Being intentional - a non crafty post

I was reading something the other day about being intentional and it was such a good reminder of how important it is to live an intentional life.  I don't want life to just happen.  I want to be involved in the process and make choices that head us in the directions we want to go instead of looking back and wondering how we got where we are.

Where do you want to be in a year, or even at the end of the summer?  Financially, spiritually, in your relationships with  your family and friends, with your health and weight?  what goals do you need to put in place to get there? What does this mean to you?

For me it means adjusting my course to plan my future.  Here are the things I want to be intentional about.

Making memories with the kids this summer:

That means doing meal plans, a daily schedule that includes cleaning in the mornings, and planning my blogging times so my time is freer and not eaten away at.  Being careful with my tongue to be sure to encourage and not fly off the handle and giving more grace.




Financially at peace:
This means staying on my envelope budget system, being content with what I have.  Simplifying.  Doing research for needed 2 for 1 and other coupons.  Selling stuff I don't need.  Not buying what I don't need.

Building my relationships:
Means giving grace at home with hubby and kids.  Making time to play and scheduling in hang out time. Scheduling time to get the home clean and meals done so that the stress of a messy house, dinner or laundry don't intrude into relational time.





Growing deeper in my walk with the Lord:
Means scheduling in my prayer walks early in the morning and quiet times so they actually get accomplished.
Spending time reading the "Daily Bible" so that I can actually attempt the Bible in a year or at least get in good daily reading times.  Making my Fri night Bible study group a priority, and spending time with friends that encourage me in the Lord.


Keeping myself and my family healthy:
Means making sure that I do a meal plan and stay on it so that we are assured of healthy meals.  Making homemade treats like juice pops, sorbet with natural low calorie sweeteners, and healthier cookies so we are not tempted by junk.  Keep junk out of the house.  Scheduling in my exercise time and keeping it so that I can have the body I want that is healthy, I feel good about and in shape for all the kiddo chasing I need to do.  Being aware of the little bites of junk that I put in that I do mindlessly.  Putting out my vitamins for myself a day ahead so that I remember to take them.  This list could go on and on but the last thing I will say is that I will actively choose whole foods and learn new whole food recipes to support our healthy lifestyle.

What are you going to be intentional about?  Write it in the comments.  I would love to hear.  Pleas pray for me in these goals and if you let me know what you are working on I will pray for you.  May "The Joy of the Lord be your strength" as you go into this summer INTENTIONALLY!!
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Thursday, June 2, 2011

May in review! Don't miss a post, catch them all here.

I painstakingly put a post together of every post this month with a small preview photo for you...but after all that work I accidentally erased it all!! In comes my Google dashboard reader ( a great way to keep up with all your favorite blogspot blogs) to the rescue! I just copied and pasted this months list of posts.  This is what it looks like when you "follow" this blog.

I know I have been so busy this month so I assumed you have too and wanted to post a list of all this months posts so you wouldn't have to miss out.    Problem solved... Hope you enjoy the posts and if you like this blog consider following (just click on the "follow" button on the left) and "liking" it on the facebook link. ENJOY!






If you want to share this blog and spread the word hit the" like" button on the facebook link on the right or bottom of a post.  It is the ultimate form of flattery!  You can always sign up for email updates as well if you are so inclined just look for the link on the left.  Thanks!  Hope you get a chance to be creative and healthy today!  Let me know your favorites, and don't forget to share them with the "like" button.  Thanks for the support!
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