MONDAY- WEDNESDAY- FRIDAY
20 min cardio (walk or run... outside or inside)
20 walking lunges
12 squats (feet shoulder width apart)
12 squats (feet together)
20 walking lunges with kick back
*Repeat this circuit 3 times
TUESDAY-THURSDAY
25 jumping jacks
25 mountain climbers
25 fake jump rope
*Repeat this 4 times with 1 min rest between
10 push ups
10 tricep dips (do this on a stair or a chair)
10 bicep curls (each arm)... use weights if you've got them ... canned food will work for the moment
*Repeat 3 times
30 sec plank
25 crunches
*alternate these without stoping 4 times
These workouts were made with you in mind and you do these at home. It wont take a lot of time but trust me you will feel it. Make sure to take 2 days of rest a week and you are more than welcome to switch up the days to fit your busy schedule. Remember you have a choice everyday to change your life. Ask yourself today ... Are you worth it ?
XOXOOXO much love
Monday, October 22, 2012
I WORK OUT ......: Fall down 7 times and get up 8
I WORK OUT ......: Fall down 7 times and get up 8: The Week Long Birthday Hangover- This week has been very difficult for me in terms of reaching my goals. I am coming off of an amazing w...
Fall down 7 times and get up 8
The Week Long Birthday Hangover-
This week has been very difficult for me in terms of reaching my goals. I am coming off of an amazing week celebrating my 30th Birthday and having a week away from work and from my normal routine. This has caused me to eat more, drink more and exercise less. I am frustrated today because I feel like I have taken 10 steps backward. I have over indulged in every way possible. I have not said no to anything regarding food and drinks. I know that half of the battle is your diet which I have failed on this week. I only spent two sessions at the gym as well.
I am looking forward to getting back on track next week and continuing to move forward with my fitness goals. This journey for me is not only about losing weight and being healthy it is about embracing my body and loving ME for the beautiful person I am inside which I hope reflects outward as well!
With all of my negative progress this week I will say I have never felt more loved and amazing as I did with my friends and family. I was so over the moon to feel all of the love that was given to me. I am so truly blessed in my life! I think the poor choices I made this week are just a minor set back in this journey and I am looking forward to what the next year holds!
Love,
Rebecca
The last week has been a rough one for her and the weeks ahead look promising. Remember you are the only one that can do this, no one else can do it for you. The only thing standing between the old you and the new you is a choice. Once you make that choice — and start being true to yourself — it has a ripple effect on your entire future. There are so many people out there who are giving up, accepting what they believe to be their fate, and literally lying down to die. Don't be that person! We only have one life on this earth, so it's time to take control and live the life you were meant to live! Each step you take, whether it's dumping the processed junk in your kitchen to taking the time to honor yourself, is a positive change toward a healthy future. Keep it up and you just might inspire the future of those around you!
This week has been very difficult for me in terms of reaching my goals. I am coming off of an amazing week celebrating my 30th Birthday and having a week away from work and from my normal routine. This has caused me to eat more, drink more and exercise less. I am frustrated today because I feel like I have taken 10 steps backward. I have over indulged in every way possible. I have not said no to anything regarding food and drinks. I know that half of the battle is your diet which I have failed on this week. I only spent two sessions at the gym as well.
I am looking forward to getting back on track next week and continuing to move forward with my fitness goals. This journey for me is not only about losing weight and being healthy it is about embracing my body and loving ME for the beautiful person I am inside which I hope reflects outward as well!
With all of my negative progress this week I will say I have never felt more loved and amazing as I did with my friends and family. I was so over the moon to feel all of the love that was given to me. I am so truly blessed in my life! I think the poor choices I made this week are just a minor set back in this journey and I am looking forward to what the next year holds!
Love,
Rebecca
The last week has been a rough one for her and the weeks ahead look promising. Remember you are the only one that can do this, no one else can do it for you. The only thing standing between the old you and the new you is a choice. Once you make that choice — and start being true to yourself — it has a ripple effect on your entire future. There are so many people out there who are giving up, accepting what they believe to be their fate, and literally lying down to die. Don't be that person! We only have one life on this earth, so it's time to take control and live the life you were meant to live! Each step you take, whether it's dumping the processed junk in your kitchen to taking the time to honor yourself, is a positive change toward a healthy future. Keep it up and you just might inspire the future of those around you!
Tuesday, October 16, 2012
I WORK OUT ......: Challenge yourself!
I WORK OUT ......: Challenge yourself!: My best friend and I have been working out together for almost a year now. We've done everything together from running 7 miles to bootcamps ...
Challenge yourself!
My best friend and I have been working out together for almost a year now. We've done everything together from running 7 miles to bootcamps at 6am. As we were preparing to celebrate her 30th birthday last week, we came to the conclusion that it was time to start documenting our journey. We've seen this done a few times and the results have been astounding. So our journey has started we have a starting weight and starting pictures. We will be working out and tracking all of our progress throughout the next year. Every week on friday we will be taking pictures of our progress from the week before. I will have her post some of her thoughts, struggles and triumphs throughout the week. Also if you have any questions or anything you want us to talk about please feel free to ask. I should also let you know that this journey is about getting healthy and toning our already fit bodies and dedicating some time to our health and well being.
Im beyond happy to introduce you all to my very best friend Becca. She is a 30 year old motivated woman with a goal in sight and dedication to power her along the way. I would like to invite any of you out there that our struggling with lack of motivation to join us and together we can all be better. We started this journey on my friends 30th birthday and plan to have an amazing year ahead with a celebration of all the hard work on her 31st. This next year is going to be the best one yet.
If you are in on our year of inspiration all you need is a few things to get started. Weigh yourself in the morning before you eat anything. Take a few snap shots of yourself in a swimsuit and remember these pictures are very important. You will not have to share these pictures with anyone but sometimes a picture is worth 1000 words. Sometimes when the scale isn't moving you can see physical difference thus making the pictures a very important part of the journey. I will post a weeks worth of workouts every sunday that you can print out and follow throughout the week and don't require a gym.
The hardest step to take is always the first one but, I can promise you that you will never regret a workout or getting healthy. XOOXOX
Monday, October 8, 2012
Get your mind right..... TODAY
When you're trying to lose weight, you can't change just your eating habits. You have to work out to maintain your muscle mass, too. This ensures that the calories you do consume go toward rebuilding and repairing your muscles. If you restrict calories without working out, once your diet is over, you're in big trouble. Your body is smart; it tries to think about long-term survival and wants to hold on to all the calories it can. When you starve yourself, you're making your body think it's going through a famine, so it does everything it can to conserve calories — including cannibalizing your muscles for fuel. Without those muscles, your metabolism is slower. Muscles are crucial to keeping that metabolism humming, so keep yours strong! JM
Understanding the way your body works when you don't eat and when you add in exercise is important. In today's society everyone is looking for the easiest and quickest way to lose weight but, very rarely are they concerned about the healthiest way. If your wanting to lose weight and start a gym routine the main thing to remember is to start slow. Changing just a few things about your everyday diet and only exercising 3 times a week. After your body gets used to this first stage (which can take a few weeks) start adding other changes. It's way easier to conquer a mountain when you take it a step at a time instead of sprinting. Here's your chance today is the start of a new week and a new you. Chose 1 or 2 things to either eliminate or cut down in your diet and pick 3 days this week that you can exercise for a minimum of 30 min.
Motivation gets your started and habit keeps you going. Xoxox
Understanding the way your body works when you don't eat and when you add in exercise is important. In today's society everyone is looking for the easiest and quickest way to lose weight but, very rarely are they concerned about the healthiest way. If your wanting to lose weight and start a gym routine the main thing to remember is to start slow. Changing just a few things about your everyday diet and only exercising 3 times a week. After your body gets used to this first stage (which can take a few weeks) start adding other changes. It's way easier to conquer a mountain when you take it a step at a time instead of sprinting. Here's your chance today is the start of a new week and a new you. Chose 1 or 2 things to either eliminate or cut down in your diet and pick 3 days this week that you can exercise for a minimum of 30 min.
Motivation gets your started and habit keeps you going. Xoxox
Tuesday, October 2, 2012
MOTIVATION ahead ....
Having a vision of the future affects your behavior now. You can't achieve success if you're not moving toward something. Think about your ultimate long-term goal, and then break it down into less overwhelming mini-goals. Then find some incentives to help you stay the course. The key is to let your daily actions be governed by your game plan for a new you. Keep that game plan in the forefront of your mind when thinking and writing about that future, so you can let it become real. There's no deadline. Just commit to the process and take it day by day. JM
It's so easy to stay on the couch curled up watching movies instead of working out but that will never make you happy in the long run. Trust mr there are mornings that I lay in bed snuggled up with my husband and ask myself WHY!??? One thing to remember is that everyone lacks motivation at some point but habit gets you started and motivation keeps you going. Once you've gotten in the groove and made exercise part of your routine you'll find it very frustrating if you miss a session. Make a commitment to yourself to do it for you and as often as you can. Anyone have any motivational tricks ?
Happy and Healthy Tuesday
It's so easy to stay on the couch curled up watching movies instead of working out but that will never make you happy in the long run. Trust mr there are mornings that I lay in bed snuggled up with my husband and ask myself WHY!??? One thing to remember is that everyone lacks motivation at some point but habit gets you started and motivation keeps you going. Once you've gotten in the groove and made exercise part of your routine you'll find it very frustrating if you miss a session. Make a commitment to yourself to do it for you and as often as you can. Anyone have any motivational tricks ?
Happy and Healthy Tuesday
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