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!!!!

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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

Post Treadmill Run

Post Treadmill Run

Although I didn’t lift weights today (I took an active rest day from the Trainer, I do get 3 this week), I did get in a 1.5 mile run ont he treadmill. It only took me 15 min of running time, plus 5 min combined of warmup and cool down.

I am finding that I need to find more time. My 5 week old baby comsumes to much of my day, which I am not upset about, but I do find it hard to fit the gym into my day.

Tomorrow is going to be Shoulders and Abs, straight from the Trainer. Then Legs on Thursday.

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!!!

Just Ate, Still Hungry???

I’m sure all of us have experienced this at one time or another…you’ve just eaten, but yet you still feel hungry. Why? Why does this happen? Some foods trick our bodies into not recognizing when we are full, and in turn, triggers a “rebound hunger” I have come across 7 reasons found on Men’s Health online that could be your culprit.

1. You drink too much soda

  • Sodas and other sweetened beverages contain high-fructose corn syrup. Fructose can trick our brains into thinking we need more food, when in fact, we are full. It works by blocking the bodys ability to use the satiation hormone leptin (the hormone that tells us when we are full)

2. Your dinner came from a can

  • many canned foods contain BPA. Exposure to BPA is knows to cause abnormal attacks on leptin, once again causing our brain to think we need more food.

3. Your breakfast wasn’t big enough

  • researchers found that those who ate just 300 calories for breakfast gained almost twice as much weight as those who ate 500 calories or more for breakfast. The reason: Eating a big breakfast makes for smaller rises in blood sugar and insulin throughout the day, meaning fewer sudden food cravings.

4. You skipped your salad

  • Most Americans don’t eat enough leafy greens. Leafy greens are rich in the essential B-vitamin folate and help protect against depression, fatigue, and weight gain. Research shows that dieters with the highest levels of folate in their bodies lost 8.5 times as much weight as those with the lowest levels. Leafy greens are also high in vitamin K, another insulin-regulating nutrient that helps squash between meal cravings. Best sources: Romaine lettuce, spinach, collard greens, radicchio.

5. You don’t stop for tea time..

  • According to a study in the Journal of the American College of Nutrition, people who drank one cup of black tea after eating high-carb foods decreased their blood-sugar levels by 10 percent for 2 and a half hours after the meal. This means they stayed full longer and had fewer food cravings.

6. You’re not staying fluid

  • Dehydration often mimics the feeling of hunger. Drink a glass of water before your meal, as well as plenty of water during your meal. If you’re still hungry after your meal, try drinking a glass of water first to see if that curbs your hunger.

7. You’re bored.

  • Researchers at Flinders University in Australia found that visual distractions can help curb cravings. To test yourself, envision a huge, sizzling steak. If you’re truly hungry, the steak will seem appealing. But if that doesn’t seem tempting, chances are you’re in need of a distraction, not another meal.Read more: http://www.menshealth.com/mhlists/curb-hunger/