No More Excuses…

We have all heard them, and many of us have used them ourselves; the excuse as to why you can’t workout. Here I will try to give you reasons why these excuses are no good!!!

1. I don’t have time

Not a lot of people actually HAVE the time for the gym. They MAKE time! If you are really wanting to change your lifestyle or your appearance, you will find the time. Think about it…how much time do you spend sitting in front of a computer screen, or watching TV, or playing Words With Friends on your iPhone? Probably too much, right?  I know I am guilty of these things far too many times. So, if you really want to change yourself, you will find the time. I can promise you there are busier people than you who find the time to workout!!!

2. Gym memberships are too expensive

Ok, so this could definitely be true. There are certainly some gyms that cost quite a bit to join, but there is no rule saying the only place you can workout is the gym. There are plenty of at home exercises you can do, various workout DVD’s that are much less expensive, there is the great outdoors (find some stairs or a great running path), there are even “mom and baby” workouts you can find on Youtube or search out fitness individuals on Facebook for inspiration (Jamie Eason, Vanessa Tib, Fit Life Happy Wife to name a few).  Do you own a bike? Hop on and ride a few miles! There is always some activity you can be doing for little or no cost.

3. I don’t know what I’m doing

There are people who can help with this! Whether its a trainer at your gym, and instructional DVD like P90X, or useful websites like Bodybuilding.com, there is always some source of information you can seek out for assistance! Bodybuilding.com offers some great, FREE workout plans and trainers for you to follow. Here are some to try:

Jamie Eason LiveFit Trainer

Lee Labrada’s 12 Week  Lean Body Trainer

Other Programs on Bodybuilding.com

 

So, now you can’t use this excuse anymore. There is always something there to help you, you just need to seek it out!

 

4. I’m Too Tired

So, this might sound crazy, but working out actually gives you more energy!!! Working out triggers the release of endorphins (those feel-good hormones you have) and should help to eliminate fatigue. Find a time throughout the day that you feel good about working out at. You don’t necessarily have to wake at 5am to workout, unless this is how you FIND the time to do it! Of course, don’t over exert yourself in the gym and cause yourself to burn out either!

 

5. I Always Start Out Good and End Up Quitting

Styart by setting yourself SMART goals (Specific, Measurable, Attainable, Realistic, Timely).  You will likely continue to workout if you are able to feel the success and satisfaction of reaching your goals. You can also enlist in a workout buddy! Being accountable to not only yourself but a workout friend will help. You can always sign-up for a weekly program (crossfit, TRX, bootcamp, etc) to h0ld yourself accountable in your activity.

 

So, STOP THE EXCUSES! If you are really serious about working out, no excuse will stop you!!!!

Yesterday…

So, to be truthfully honest, I have gotten off track of the LiveFit Trainer. I have still been working out, and my eating has never been more clean, but I am not really following the program anymore. I believe the program has a lot of really good ideas and is great for all levels of fitness. I just lost track of where I was and often times would have to break up my workouts differently than the trainer had suggested.

I’m still finding it difficult to get a quality workout in at home with baby, but we are making due. Yesterday was a KILLER leg day. I am working my way back up to the squatting weight I was doing pre-pregnancy. And after a realy great at home leg workout, We (baby, dog and I) went on a 3.2km walk in the coulees, including htese stairs, twice!IMG_2659

Needless to say, I was tired after that – especially after packing around a 11 lb baby all that way too. The pup was huffing and puffing when we were done too!

Yesterday, I also did some food prep. I had done quite a bit on Sunday (chicken – 2 kinds, rice, quinoa, sweet potatoes – which I steam to keep the flavour and nutritional value, and chopping veggies into easy to use sizes). Yesterday I did my broccoli and ground turkey.  I steamed my broccoli and seasoned my turkey with black pepper, garlic, and italian seasoning.IMG_2661 IMG_2660

 

So, I guess, part of the point of my post today is to stick with it. Adjust your routine and schedule to fit your lifestyle. You need to make time for hte gym – even if you have to break it up into different body parts throughout the day, or cardio am and weights pm, etc. As long as you are doing something, you are helping to change. Change won’t happen over night, however, I have truthfully noticed how much clean eating has helped my body both in appearance and how I feel. Stick with it! Send me an email or post a comment anytime and I will be sure to get back to you!!!!!

 

 

skinnyfattosexyfit@hotmail.ca Twitter: Skinny_to_fit

High Reps vs Heavy Weight. Strength vs Fat Loss.

It is known that high reps with lower weight is best suited for muscle endurance while low reps and heavy weight is the best choice for building strength. What about fat loss?

There is plenty of research out there indicating heavy weights and lower reps (which engages Type 2 muscle fibres – fast twitch) is optimal for muscle building and strength. This doesnt mean you can’t build muscle with more reps, however, to build up strength and muscle quicker and more efficiently, low and heavy is by far the way to go. An important idea to remember is that correct form and technique will help too!  By ensuring the exercise is being done correctly, you are activating the muscle effectively and in turn, causing more tears in muscle fibre and bigger muscles.

One key piece to note for fat loss is the intensity of your workout. It doesn’t necessarily matter how heavy you are lifting or how many reps you are doing. Instead, having a higher intensity, with less rest between reps (essentially, sweating your butt off) is most effective for fat loss.  Lifting weights can also help to increase fat loss. Cardio alone will help one to lose fat, however some muscle is being lost too if you choose strictly cardio. Lifting weights will help in losing fat and building muscle at the same time. Both are almost equally effective at fat loss, if that is your only goal.

Key to both strength and fat loss is your diet! Eating right is the first step to getting your new body! You need to fuel your muscles for them to grow and to have the energy to exercise. Kicking the bad eating habits will help in fat loss  (mostly as you are not taking in empty calories, sugar or fats anymore). Its true what they say, Abs are made in the kitchen and your new body is 70% diet and 30% fitness!!!

One always important thing to remember, is which ever method you choose for you exercise regiment, ALWAYS listen to your body. If you need to rest, its OK to take a rest day (or week)!!! Over training and fatigue can lead to injury, which will leave you out even longer!

 

 

 

Before and After….

Before and After....

So this is a photo of pre-baby biceps and post-baby biceps. There sure is a huge difference. I’m hoping it doesnt take me too long to get my biceps back and have the arms I had before Baby P was born. I know this change is because I didn’t workout for the last few months of my pregnancy, and when I did, I certainly wasn’t lifting the same amount of weight I did before I was pregnant.

This just gives me more motivation to hit the gym hard and get the body I want!

Update…

So I am almost done the first 2 weeks of the LiveFit Trainer and I’m sure I can already notice changes. I’m thinking it is mostly due to the better eating, but nonetheless, I am looking and feeling better. My pre-baby stomach is coming back, which is fantastic. My strength is still no where close to what it use to be, but I know that will come back too. I think part of it is that I am doing my workouts at home (we do have an almost full gym in our basement). I think that if I started going to the gym to do my workouts, I would be lifting more. I always found that I pushed harder int he gym than at home anyways, but like I said before, my 6 week old daughter rules my life right now and physically getting to the gym just isnt feasable right now. My husband works 12 hour days and finding someone to watch my 6 week old baby for a couple hours while I am at the gym isnt possible right now. So, I have been making due with what I have and it seems to be working OK for now!

This weekend we are taking a short trip to the mountains, just the 3 of us, so keeping on track with diet may be a slight challenge. I will take what I have learned recently and try to make the best choices I can. And, it is our first trip with the new baby, so we will see what kind of challenge that brings too! I’m looking forward to just getting away!!!

 

I will leave this post with this quote today:

“There is a difference between interest and committment. When you’re interested in doing something, you only do it when its convenient. When you’re committed to something, you accept no excuse; only results.” – Kenneth Blanchard

Catching some zzzzzzz’s

I have been having a terrible time sleeping lately, SO…..I have tried to find tips and tricks to getting a better sleep. These are what I have found.

1. Sleep is not something you really have control of in your life, so stop letting it worry you. The more you worry about your sleeping habits, the more it will drive you crazy and the less sleep you will get!

2. Set yourself a bedtime for every day. Just like you have an alarm to wake in the morning, set aside a time to wind down and head to bed. This will help your body to regulate its sleep schedule. This may be difficult some times (especially with shift work like me) but aiming for the same time to hit the sack every night will help you.

3.  Have a warm bath. Not only will it relax you, the drop in body temperature when you get out will help you to drift off more quickly.

4. Turn all the lights out. Even the crack of light under the door can disturb your sleep. Turn out hallway lights, TVs, computers…anything with a light that you may see while trying to catch some ZZZZ’s.

5. Make the room cool! The cool temperature helps your body to relax and function in a more calm state.

6. Find the pillow that is most comfortable for you and your sleeping style! You may need a different pillow than your partner if you are a back sleeper and they are a side sleeper. Figure out which works best for you! Make sure to find one that is comfortable and supportive.

7.  Avoid caffeine after dinner. Simple.

8. Stop concentrating on what you need to do tomorrow, or the craziness that was life today and just breathe. Take nice slow deep breaths to clear your mind and put your body in a relaxing state.

9.  There is no such thing at catching up on missed sleep. So you only slept for 5 hours last night? Napping isnt your answer, it will only further inihibt your sleep tonight. Keeping your body in a regular sleep schedule is your answer.

Hopefully these ideas will help me to “cure” my insomnia and poor sleep habits that I’ve been having the past few weeks!!!

New plans???

I was just looking through the workouts I’ve done in the past couple of weeks and I have sure been slacking! That’s what nights to to a person! So drained of energy. It was pretty pathetic! These next two weeks will be better because I have a much better, more solid routine down when I work day shifts. As long as I get to the gym right after work, I’m usually pretty good at getting a really great workout in.

Today, I plan to do shoulders and maybe a little bit of leg stuff. I’m worried now that I cannot do my heavy squats that I want to be able to do, so I need to find other ways to work on my legs over the next while. It is still my ultimate goal to have fantastic legs, so being able to find ways to work on them are important to me. I had read on Vanessa Tib’s FB page that she is planning on working oh her legs 3 times a week and that 48 hours between workouts is sufficient. I’m curious to know how that is working out for her. Maybe I’ll have to start doing that in order to see the definition and muscle tone I want and desire. Anyone out there workout one body part 3x a week???