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…5 Minute Squat Challenge…

I saw this challenge by one of my favorite fitness gurus CT Fletcher.

He challenged people to put some weight on…and just squat….for 5 minutes…. NON STOP!

TALK.ABAOUT.A.BURN!!!!

I of course wanted to do my squat challenge with a twist.  I added some weight to my ruck sack and started squatting. Let me tell you…when I was done, I had to sit down and relax for a few minutes before I could stand up again.  I felt a deep and throbbing burn minutes event after I was done with the squats.

Let me break it down for you…

SQUATS:

There are various ways to perform a squat.  You can do a front squat, regular back squat, sumo squat, pistol squat, siff squat, dumbbell squat, plate squat, goblet squats, squat jumps, any many more.

The benefits to squatting and produce chiseled and nicely sculpted legs and glutes (also known as your BUTT!).  When you squat (or lift weights in general) your body will release hormones that will aid in muscle growth. The hormones are then circulated through your body which can then lead to the building and development of other parts of your body.  So in an essence, squatting promotes a full body workout if done correctly.  Squatting can help to also promote core strength via strengthening your core and back. It can also help to improve your balance, along with various other benefits.

Squatting is a great exercise for you to incorporate into your weight lifting routine.  BUT BE CAUTIOUS! You would want to seek the guidance of a health care professional when attempting to do this.  You do not want to improperly do these exercises as it can result in injuries.

So this is what I challenge YOU to do.

Ruck up…and SQUAT! Squat steady, slow, and deep for 5 straight minutes.  See how well you are able to maintain your composure throughout this 5 minute exercise.  I would suggest doing this at the end of your scheduled leg day lifting routine.  Trust me…

…Fitness: One Step At a Time…

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The first step to reaching your goals is acknowledging that there needs to be a change. You need to realize that your current habits and life style are not healthy for you (and possibly not healthy for your family). Why do you want to get more active? Why do you want to lose additional weight? Your answer to those questions should be to improve your overall lifestyle.  Investing in your health NOW can help you to sustain a healthy and active lifestyle when you are older.  People who remain active at an older age tend to have less health problems and remain mobile for longer than most elderly people.

Start one step at a time:

The best way is to slowly start to incorporate healthy habits into your life.  For example try to add things week by week…or bi-weekly.  For the next two weeks try to drink more water….cook your own lunch instead of ordering fast food…walking or biking to work instead of driving…taking the stairs instead of the elevator.  Then you can add more things (and you can also possibly include a friend or get your family involved!) Try to walk for a certain amount of time when you get home in the evening. Do a workout routine while you watch your favorite shows (and take a water break when the commercials come on).  Getting into a routine can be easy if you incorporate healthy activities with your current routine!

No Gym? No Problem:

You do not have to be a member of a gym to start working towards your goals.  You can find numerous at home workouts that can be done.  You can use common house hold items as weights (such as gallon water jugs, filling backpacks with rocks or sand, stairs, etc.).  People are unaware of all of the resources that they already have at home that they do not have to go and purchase!

Eating is the main battle:

Get your eating habits on track and the inches and weight will start to melt away!! It is amazing how many people are eating improperly! And truthfully, a lot of people are not eating ENOUGH food! YES YOU NEED FOOD to fuel your body and to help you shed that extra weight. If you are not eating enough it can hinder or halt weight loss. Try to eat more protein and balance your diet with fresh fruits and vegetables.

In reality it will take 6-8 weeks before you can start to see results.  So the other key to success is to stay persistent and BE PATIENT! It will take time!!! Find things that will keep you motivated.  Try to find mini goals to obtain throughout your whole journey. The more fun you have with your journey the less stressful it will be!

… Fit Chicks Guide to #lifestylesofthefitandflexin…

There are just some things that you DO or DO NOT do once you cross over to being a fit chick.  These things are adapted simply because…it is what most fit chicks do!  Yeah I am going to go ahead and say “all of the kool kids are/are not doing it” because lets be honest….most fit chicks I know have slowly transitioned to doing/not doing some of these things!

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{1}… Throw away the scale…

At this point…who cares!!! You have been eating healthy (most of the time), crushing the weights in the gym, and looking leaner and BETTER than ever.  The scale does NOT define the fitness success you have accomplished throughout your fitness journey.  You now measure your success via the slimming waist…bulging muscles…and wonder woman like strength that is slowly developing.  REJOICE for  you are now no longer a slave to the scale (and you may even get excited when you realize you have actually GAINED a pound or two!)

{2} …You look forward to rest days….but spend some portion of your rest day looking forward to when you can get back in the gym…

Yes…sometimes you do need to take a little break from the iron temple.  You do have to listen to your body and know when to just stay at home some days.  Although it may be hard it is still necessary.

{3}…Stay away from Whole Foods (or any other health food store)…

I am in NO way bashing these places…but believe me your pocket book will thank you later for it! I can not remember ONE trip that I have made to my favorite health food store that I did not drop at least $100.  Darn those sample trays and weekly “new hot item” signs.  *sigh* they get me EVERY time…and of course you can not just grab one!  They are usually on sale for 2/$5 or 3/$8….or some random price.  And of course they will have several different flavors for you to try. So why not just grab one (or two) of each to try! What can it hurt!?? It is healthy AND on sale!

{4}…find a good tea infusing mug AND tea pot…

Realistically who makes just one cup of tea?  And for those of use who can not find time to sit at home and actually enjoy the cup of tea you have to learn how to be mobile.  Stores like Teavana sweetly beckon to you every time you walk by.  And do not even think about taking a stroll down the tea isle at the grocer store!  There is always tea on sale and they store always has new/seasonal teas brightly and boldly on display.

{5} …invest in the stretch….

When I speak of “the stretch” I am referring to Stretchy clothing.  Stretch pants…shorts…tank tops…shirts…and even bras!  Fit chicks around the globe can probably relate to me when I say that some of your favorite brands of clothing may not fit the same once those muscles start to develop.  Jeans that are too tight on your thighs but too big in your waist…cute baby T’s that wont fit over your arms….cute boots that wont zip up over your calf…*sigh* growing muscles come at a small price but you do not have to sacrifice fashion for your new physique! You will just have to learn how to adjust via new brands and stretchy material.

Hopefully some of this information was helpful.  I would like to think that it is safe to say that some of my fellow fit chicks can relate to what was said in this post.  If not…that’s ok! Maybe you can teach me a few things that I have not figured out yet!

 

…Motivational Monday…

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Only YOU can stand up and make a lifestyle change!

You have to commit to the workouts…commit to eating healthy…commit to building a better YOU!

Yes it will be hard…and yes it will take some time…

BUT YOU CAN DO IT!!!

…Guest Post: 10 Best Health & Fitness Tips for Women’s Care…

10 Tips to Better Health and Fitness

Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine.  Starting a new routine takes a lot of work, dedication, and patience.  You will learn what does and does not work best for YOUR body.  Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else.  It is about trial and error and figuring out YOUR body.  The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine.  Doing these things will slowly start to show you the results you have been wanting! 

Now, lets hear what Mr. Rod Devreese has to say!

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If you want to be on your way to better health and fitness, you can follow these tips:

1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.

2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.

3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.

4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.

5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.

6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.

7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.

8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.

9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.

10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.

Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.

Author Bio:

Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.

 

 

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…Guest Post: 5 Ways to Stay Motivated To Get In Shape…

5 Ways to Stay Motivated To Get In Shape

Aiming for a new body is a common goal for a lot of people, but like many other
endeavors, it’s easier said than done. While commitment to the cause is always
impressively solid at the beginning, few actually get through to the finish. The following
are suggestions on how to keep the fire going when trying to get into shape.

Bring a friend

The easiest way to help discipline oneself to stick to workout routines and schedules is
to have someone check on them. Make sure to invite someone who’s disciplined and
equally determined or else you might end up giving each other excuses. The goal is for
you to motivate and encourage each other. Since not all of us are lucky enough to have
that friend or family member, joining a class or team works too.

Know what you can and can’t do

Everyone has limits, especially in exercise. There’s nothing wrong with wanting that six-pack to materialize itself in a week, but we have to face the physical constraints lying between us and our goals. Keeping your workouts within your capacity lessens the likelihood that you’ll quit because of the impossibility of the exercise (and transitively,the goal of getting in shape). Be creative. Mix and mash the workouts that you can do.

Give yourself a deadline

Our teachers knew what they were doing. How much schoolwork would we have
finished if they didn’t give deadlines? Setting specific dates for certain goals adds to the
pressure of having to achieve them. The more detailed your goals are, the better. Think,
“be able to lift forty-pound weights in two weeks” rather than just “improve weightlifting”.

Track your progress

Keep records of how you’re doing. Nowadays this is especially easy to do because of
the dozens of free smart phone applications designed for this purpose. Improvement
isn’t always easy to feel, but writing it down keeps you assured that you’re going
somewhere. For additional motivation, reward yourself whenever you see progress
markers achieved.

Let brains improve with brawns

Getting in shape isn’t just about the body. It’s easier and faster to achieve that dream
figure when you use tried and tested methods. Hundreds of thousands of books and
websites contain information on dieting, exercising, conditioning, and bodybuilding. It
helps to join online forums and groups where you can share routines and tips.

Often, the biggest enemy in working towards getting fit is time. Desired results can take
months or years to manifest. Above all, it’s important to find enjoyment and fulfilment in
exercise because work turns into play when you’re having fun.

About the Author:

Macy is an experienced writer on health and fitness. She loves to help people learn
more about methods and machines that help in losing weight and building muscle.

References:

American Diabetes: 15 Ways to Stay Motivated to Exercise;
[http://www.americandiabetes.com/living-diabetes/diabetes-fitness-articles/15-ways-
stay-motivated-exercise]

Pete Williams, Core Performance: 7 Secrets to Get Motivated for a Workout;
[http://www.coreperformance.com/daily/mindset/7-secrets-to-get-motivated-for-a-
workout.html]

Ruth Zukerman, The Huffington Post: 10 Ways to Stay Motivated to Work Out;
[http://www.huffingtonpost.com/ruth-zukerman/10-ways-to-stay-motivated-to-work-
out_b_931603.html#s335840&title=Dont_Go_It]

Anne Stein, Chicago Tribune: Staying motivated to exercise;
[http://articles.chicagotribune.com/2012-03-21/health/sc-health-0321-fitness-excuses-
20120321_1_exercise-class-morning-exerciser-department-of-exercise-physiology]

Aura Dundalk Leisure Centre: Top 7 Ways To Stay Committed to Exercise;
[http://aurasportleisure.newsweaver.co.uk/auraleisurecentre/1kxnwq0cqt8]

Heather Scott, The Examiner: How to stay committed to your exercise routine;
[http://www.examiner.com/article/how-to-stay-committed-to-your-exercise-routine]

…Complain = Remain the same…OR…Train = Make some gains!…

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…Everyone has an excuse as to why the can’t workout/eat healthy…

“I Don’t Have Time.”

did you know they have 24 hour gyms!? so now you can plan your day on when you CAN find time to workout!

“I’m Too Tired.”

…if you start working out regularly studies have shown that people GAIN power, strength, energy, and endurance to get them through their day!

“I Don’t Get a Break From the Kids.”

…did you know that some gyms offer day care! Or you can ask a local church, friends/family,  or seek other options to find child care for an hour so you can work out!

“Exercise Is Boring.”

…then you must not do the right things!  There are so many FUN options available for you to workout and have fun at the same time! Can you honestly tell me that Zumba is NOT fun!?

“I can’t afford it.”

…if you can not afford a monthly gym membership try workout videos or even trying to create your own workout to do at home!

“I don’t want to get bulky.”

…SORRY LADIES!  Doing simple exercise and strength training will NOT get you big and bulky…

“I don’t know how to exercise.”

…this is your ONE and only time it is OK to be a stalker!  Go to the gym and look around and watch what other people are doing!  DO not try to lift as heavy as they are but you can try some of their moves.  Or you can Go to the gym and ask a worker or even other people working out for some suggestions!  

 

Any more excuses?

I have an answer to resolve it!!

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