A Week of Workouts- Part 4 Shoulder Day

Shoulders

Oh I love shoulder day! Women look great with lean sculpted shoulders- so you should not miss this workout. Start light as with any new workout to avoid injury- build from there. Shoulders are a small muscle group so you won't be going nearly as heavy here as you would with a chest workout. Here's your shoulder workout for the week- Push yourself today and you won't be able to pick up that bottle of water tomorrow. Enjoy.

Shoulder Press- demo video

Front Raises- demo video

Lateral Raises- demo video

Upright Rows- demo video

Rear Delt Cable Fly- demo video- this video gives you the option of performing this in a standing or lying position

A Week of Workouts- Part 3- Back Day

Back Day

I'm keeping this post short and sweet. Mostly because the reasons for doing a back workout are very similar to the reasons for doing a chest workout- symmetry, posture, core strength. For more specifics about this see my post from yesterday on chest workouts. Basically, you need to keep things even- ever see a big muscular guy in the gym all hunched forward?? He spend too much time on his chest and not enough on his back..The tight muscles up front are literally pulling his shoulders forward giving him that hunchback look- not good ladies, not good…

Why do you need a back workout??

We are avoiding this look…

And going for more of this look…

Here's how you get it…
4 sets of ten for each!

Lat Pull downs- demo video
Seated Rows- demo video
Dumbbell Rows- demo video
Bent Over Rows- demo video - the first time I watched this video all I could think was " Carol Ann needs a cheeseburger!- but it is a good demo :)
Pullovers- demo video

Ab Day- 2 Ab Exercises of your choice- 30 reps each

With any back exercise the key is to keep a tight core and straight back during you exercises. if you are having to hunch over or feel that your back is curving to perform the exercise you need to drop down you weight a bit. A curved back during these exercises are a sure fire way to get injured fast. Stay fit stay safe!

A Week of Workouts Part 2- Chest Day

Day Two! Today is Chest Day which is one of my favorite workout days because you can lift heavier weight and feel a little more bad-ass than usual :)
Working out your chest is something that can be easily overlooked for women because it is typically associated with a "man's workout"- we see those men getting all worked up over their pecks- ugh we will never understand it..anyway…women typically focus on the butt and gut dynamic duo, maybe even arms but chest and back workouts are easily missed. However chest training and development leads to improved posture, core strength and a more symmetrical body type.

Chest Day

As a reminder, the goal is to do 4 sets with 8-10 reps per set. Start light and work your way up each week- the goal is to just barely finish that last rep. Your workout is the only time that (muscle) failure is actually success!

Flat Press- demo video

Incline Fly- demo video

Bench Press- demo video

Incline Press- demo video 

Cable Fly- demo video

Calf Day- 2 calf exercises of your choice, 20 reps each

Print and Take- print the exercise routine out and put in your workout notebook to take the the gym- record your progress each week. 

A Week of Workouts Part I- Leg Day

A lot of people have the motivation to sign up and go to the gym but what to do once you get there?? Unless you've had a few sessions with a personal trainer (which I highly recommend!) you can easily feel overwhelmed by all the machines- and what the heck to do with them!? Well- here's your resource to all things gym-scary. This week I will be posting my workouts each day and linking them to instructional videos describing how to do each exercise- SO NO EXCUSES! So get your butt into the gym and walk with confidence now that you know exactly what to do!
Today is leg day- which means holy moly suicide -mama is not going to be able to sit for 48 hours…
It's a killer because your leg muscles are the largest group of muscles you have- so when you work them your heart is racing to keep up with the oxygen demands that your body and muscles need to complete the workout. It's weight training but with a cardio twist- so your behind is burning major calories. 

You're going to be doing 4 sets of each exercise with 8-10 reps per set. Now since you are only doing 8-10 reps per set you need to push yourself and go heavy. Starting out just see where you are with different weights. When in doubt start light- if you can easily crank out 10 reps then it wasn't heavy enough so increase the weight for the next set. Soon enough you'll find out what's comfortable for you- and keep in mind if you are new to weight training the goal for the first few days is to just perfect your form-not go heavy. After you know exactly what you're doing- get heavy girl- push it so that by rep 4-5 you are breathing heavy, heart is racing, and you are feeling the searing burn in those muscles!
Remember- your legs are STRONG- you will be so surprised how heavy you can go!!

Leg Day

Squats- how-to video 
4 sets of 8-10
This video shows a few variations of squats- beginners should stick to just body weight squats, then gradually increase to using dumbbells in each hand, a squat bar is for more advanced lifters. With all squats your knees should never jut out past your toes- you should always be able to see your piggies when doing this exercise correctly.

Leg Press- how-to video 
4 sets of 8-10
beginners should just use this machine with no weights added. Once you get used to the unlocking and locking of the press you can gradually add weight. 

Leg Extensions- how-to video
4 sets of 8-10
Seated Leg Curls- how-to video
4 sets of 8-10
Hyper Extensions- how-to video 
4 sets of 8-10
Standing Leg Curls- With a Machine or  Without a Machine 
4 sets of 8-10

This is a typical workout for me. That being said, I do go to a gym for my workouts. If you aren't quite there yet with the gym membership you can still get amazing legs at home- check out this Hot Legs Workout by Fitness Magazine for easy, at home exercises that will give you a great pair of legs in no time! Bring on the shorty shorts!

Print and Take- here is your Leg Day guide to print out and take to the gym- you can track how many reps and what amount of weight you were able to perform for each exercise. This is a great way to track your progress over the next few weeks! 

A Week of Workouts

Over the next week I will be posting a workout each day to guide you in your journey to fitness. These workouts are the exact ones that I do on a daily basis with a few variations from time to time to keep it interesting. I have found that the best way for me to train is to do one body group each day. For example, one day is dedicated to chest, one day to arms, one day to legs, one to back, etc you get the idea. This way you are completely exhausting that muscle group. By this I mean it will hurt like a mofo to get out of bed in the morning- but you will like it because that means change for your body! Now- this is what works best for me but it may not be best for you or fit into your schedule...These workouts are just a guide to get you comfortable with working out and knowing the who, what, when of an exercise routine. 

Sometimes when time is tight I will do a quick "whole body workout"- this is good for that occasional day when you need to get in and get out but want to work everything- usually I will do this when I've skipped a few workouts and I want to get back into the swing of things. If you are someone who can only give 1, 2, or 3 days a week to exercise then a whole body may be better for you. Hey- whatever you can give is better than nothing at all! If you want to take an exercise from each routine here and make your own whole body workout mix then by all means! 

With each workout I will provide links to a demo video on how to do each exercise listed. First things first, you need to know what you are doing! I will also try to provide a link on how to complete a similar workout at home if you do not belong to a gym. There is NO reason that you cannot get awesome results at home!

The biggest excuse for not exercising that I hear is "I just don't know what to do"- well here it is in black and white. I hope it helps!

Disclaimer: Before initiating any new workout routine it is always best to seek the advice from your medial provider to ensure that you are healthy enough for exercise. Before trying any new exercise it is important to know what muscles you are using, how to safely perform the exercise, & how to safely use the equipment necessary. 

New Year's Resolutions

As the New Year begins fitness and weight loss is on every one's mind. It seems like at this time of year everyone is setting a new year's resolution to "lose 10 pounds" or "get skinny once and for all". While New Year's resolutions can be a great way to kick start a new routine, keep in mind that the resolutions that are successful long term are very specific, measurable, and REALISTIC. 

- For example, if you set a goal of losing weight by going on a juice cleanse this week or eating nothing but cabbage leaves for 4 days straight- you are setting yourself up for failure (and probably a great deal of time in the bathroom). BUT if your big picture goal is to lose 20 pounds then set small goals for each week. "I will lose 1 pound this week"- and keep it up! Be specific about what your short term goals are and stick with them day to day. It is so much easier to just think about making healthy choices for your next meal than to think about how you are going to avoid that snack machine for the next 4 months. 

Have a game plan of:
1- Don't be intimidated
         Yes, this is new, yes this is a change, yes this is outside of your comfort zone. BUT over time this will become your new normal. 
Do NOT be intimidated by a gym- it's a building with people- not unlike a Starbucks- get it out of your mind.
Do NOT be intimidated by the weights- start with something small and get comfortable with them. They are not owned by the meat head men. PLEASE get off the cardio machine and USE THEM!!!
Do NOT be intimidated by the people- No one is looking at you or judging you- they are most likely looking at themselves (they are either saying A- "oh god I hope no one is looking at me" or B- "oh look at me I'm so big and strong and fabulous") meat head men as mentioned above
 2- How are you going to achieve this goal?
           Maybe you are going to join a gym, buy a workout DVD, revamp your portions, incorporate more lean meats and vegetables, etc. Whatever your plan is- know exactly how to execute it. If you are joining a gym for example- how many times a week are you going to go? What exercises are you going to do? If you are going to change your eating habits - what recipes are you going to try? Which foods are lower in fat and sugar should you be eating? The point is- know exactly what you are going to do to achieve your goal. 
3- How are you going to measure your success?
           Weigh-ins every week? Rely on how your pants fit? How many healthy meals you chose over unhealthy ones?
4- What is realistic for me?
            Healthy weight loss that STAYS OFF is slow. It didn't arrive overnight- it took many unhealthy choices to add the pounds so it will also take many healthy choices to see the results that you are looking for. THAT IS NORMAL. Cut yourself a break- you are NOT going to wake up the day after joining a gym looking like Heidi Klum- Nope. But the difference between all the people that join a gym on Jan 1 and the people who are still there the following December is motivation and commitment. 
5- Which leads me to my last point- Commitment
         New Year's resolutions are notorious for never becoming reality- mostly due to a lack of perseverance to achieve them. If it was easy to make fitness and healthy eating a priority, everyone would do it. The difference between you and everyone else is that you are committed to a lifestyle change- not a short term weight loss. That means making healthy choices 80-90% of the time and adding some sort of exercise to your routine. Everyone has an excuse- I'm busy, I'm tired, I have no time, etc etc- those excuses are what weed out the weak- you are not one of them- you are strong, committed, and you are going to be successful!

Happy New Years to you and your new goals!

Getting Out Of A Workout Slump

So the last few blogs have been pretty much about nutrition. I was asking Adam what he thought you readers might like to hear about next and he suggested a fitness/exercise post. And that's when it hit me. There has been a reason I have been avoiding posting about fitness lately, and that's because I've been in a bit of a workout slump. And by slump I mean I have not exercised ONCE this WHOLE MONTH! Ok there it is- in black and white...There is no denying it anymore- I'm in a vicious cycle of "I don't feel like it" which turn into "I'm so tired" which becomes "I feel gross" which always leads to negative self thoughts and avoidance of the gym/exercise classes even more. And so on and so on the cycle continues. 

Why the slump? Well, I can blame it on the stress of starting a new job, or the fact that I am in the car for two and a half hours a day, or that I am in the process of buying and selling a house, or that I am living out of two residences plus one storage unit, etc, etc. However, the truth is that I have made a conscious decision to drive right by the gym every day for the last 30 days. Mostly for the excuses listed above. Somewhere along the line I skipped a day- it always seems harmless enough...but then going back the next day is twice as hard, and if you skip that third day you are started down the drain. 

The good news is that it happens to everyone, elite athletes included. The only difference between them and us is that they have nutritionists and personal trainers knocking on their door holding them accountable. So who holds you (and me) accountable?

Step 1:

The first step to getting back on track with your exercise routine is holding yourself accountable or having others do it for you. This is as simple as telling your friends, family, or coworkers that you are going to go to the gym or going for a walk/run/swim that day. Tell them to ask you tomorrow if you really did it! You will be surprised how much letting other people down is a motivator!

Step 2:

Along those same lines, the next step is to hold yourself accountable to a goal. Now, as soon as I say goal you are thinking- "oh great she wants me to run a race or something crazy!". Hold tight. While a race is one type of goal there are also many other types. If you are someone who enjoys walking then set yourself a goal to walk 1 mile straight by the end of the month. It's doable! If you are already walking long distances then let's try incorporating some spurts of light jogging. When I started running (I use that term lightly) I couldn't run for more than a hundred yards before stopping. Each day I would run from 1 telephone pole to the next one, then walk to the next pole, run the next, etc etc. After a few days of doing this I then started running/walking the distance between two telephone poles and gradually working up to a few miles at a time. You can do this same technique by jogging from mailbox to mailbox or whatever visual landmarks you have. The goal is to just increase your distance or speed a little bit each time. So set a goal! Run two blocks, swim one lap, heck- your goal can be to have the courage to walk in the gym for the first time! Just Do It! My goal this week is to get some cardio exercise done by Friday (I have two days..sigh).

Step 3:

Find a buddy to workout with. Studies show that working out with someone else increases your distance, pace, stamina, and overall outlook on exercise to a more positive one. PLUS it makes it go by faster! I work out with Adam whenever possible. We push each other to do just one more rep! There is so much more encouragement and motivation when it comes from your workout partner. Find someone who is either similar to or just above you in fitness level. You will find yourself working harder to keep up with them and it is always good to have someone else suggesting workout ideas to change things up.   

Step 4:

Get Motivated!

The best way for me to get myself in gear after a workout dry spell is to get motivated by other fit women! I have a few friends on my Facebook page that are always posting workouts and pictures of fitness, then I turn to Pinterest for inspirational statements or picture of great muscle definition, lastly you tube. For example... Watch this video and see how much more motivated you are to kick some butt!

Becoming Extraordinary

Step 5: 

When in doubt, buy new shoes....:)

These are what I have my eye on to get me out of this slump!

I will hold myself accountable and post on Friday if I was successful with getting my cardio time in but I want to hear from you! How are you doing?!

Exercise for Women Over 40

Women Over 40....Let me guess, you are gaining weight and don't know why? You are doing the same exercises you always have, you might even be eating less and less, but the pounds are still coming on. Does this sound like you?

Here is why. Every year that we age, our bodies lose muscle mass. It is a natural change in the composition of our bodies as we transition into older adulthood. Who do you care? Well muscle mass is what keeps your metabolism running high. Higher metabolism = burning more calories every day= you can lose weight faster and eat more food. We want a high metabolism so we need to be doing everything we can to make it stay strong!

Why does your metabolism needs more muscle mass?

Muscles burn calories at a much higher rate than the fat in our body. So if Mary Jane is 60 pounds and only 10% is muscle lets say her metabolism only lets her eat 1,300 calories a day....Well if Mary Jane lifts weights and eats well her muscle mass will increase and she will now be able to burn say 1,600 or 2,000 calories a day- that's like being able to eat a "free" meal every day that doesn't cause you to gain weight!

How do I get more muscle mass?

Cardio alone will not do this for you. Cardio (biking, walking, running, swimming) is very good at burning calories ONLY when you are doing the exercise. The moment you stop doing the exercise or step off the machine your metabolism starts to slow back down. However, if you lift weights or incorporate weight bearing exercises you will burn more calories during the exercise PLUS for the rest of the day. Yes please!

If you are just starting out with a weight I recommend starting with something light such as 3lb-5lb weights.  I do one muscle group per day. For example, Mondays can be biceps/triceps day. That day I perform around 4 different exercises that work each set of muscles.
For example:
10 Bicep curls with individual free weights- do 4 sets
10 Bicep curls with a bar- do 4 sets
10 Bicep curls with a cable machine- do 4 sets
10 tricep pushbacks- do 4 sets
10 tricep pushdowns with a cable- do 4 sets
10 tricep pushdowns with a machine- do 4 sets
10 pushups - just try one!

More information about exercises to come but in the meantime look on websites such as womenshealthmag.com, self.com, fitness.com, & fitnessmagazine.com for exercise guides.
The key is to not be intimidated. Don't worry about "looking silly" when you are in the gym trying to figure out how to use a piece of equipment. Ask someone to show you or sign up for a free personal trainer session (most gyms have them) and get tips from the trainer!

Gym not your thing? Sign up for a class such as kickboxing, or body sculpting. research shows that working out with others increases your motivation, stamina, and results!

Last but not least: lifting weights will not make you look like this...

No matter how hard you train, as a woman you will not turn into a muscle meat head. Nor will it cause you to gain weight- I PROMISE. But if you work hard, stay committed to it a few times a week, and eat a healthy diet, you could look more like this...