So....I think everyone knows what we SHOULD do to get fit, tone up and lose weight, depending upon the reasons for working out.  

          Thought I'd take a different tact, today.  Rather than giving typical nutrition (although I've added one at the end!!), exercise, etc tips....I thought I'd throw out some ideas on how to work out harder, in order to challenge yourself.  See what you think!


          Remember!  These are just tips - and only a few for now; if you need to see a Doctor first to get the okay to work out....or if there are only certain things you can do due to injuries past or present...make sure you do what you need to do :)   

1. Use your arms! 

When doing exercises such as squats, lunges, side lunges, etc...keep your arms over your head - or at the least up in line with your shoulders. Grab a broom and hold it above your head....no weights needed here!! The higher your arms are, the harder the workout...and thus the more calories you burn!!!

2. SWEAT!!! 

Do you work out for 30 minutes/ an hour and if you are honest....just 'go through the motions'? Do you end the Session, feeling the same as when you began? You aren't challenging yourself if so!

 

To tone up, burn calories, etc...you need to finish each set with it being a challenge do do so! Then you are exhausting the muscles!!! Work harder, sweat more.....challenge! To get the results you want you have to be honest with Yourself: ARE YOU REALLY WORKING HARD ENOUGH???? 

  

3. HOW TO MAKE THINGS TOUGHER

If a move is too easy (ie, after two sets of say, 8 reps you can whistle like a canary)...you need to make a move more challenging (if results are what you are looking for). There are SO many ways!!!  

* put your arms above your head

* increase the weight (safely) which you are using

* if doing abs, grab a medicine (weighted) ball

* add an incline - do pushups with your feet upon a step/bench....etc

* work multiple body parts at once!! ie...don't just do bicep curls...add a side lunge at the same     time!

          4. Cardio, Cardio, Cardio!
 
           You don't need to spend hours (k...exaggeration!)  on a treadmill, etc.....just get your heart pumping!!!  How??? It's easy!!!  Below are a few examples of moves you wouldn't think were cardio...but they work you!  Try them for 20 seconds to a minute depending upon your fitness level.  See if you like any of the following:

           * "Walk-in, Walk-out" Stand tall; then bend your knees trying to touch the floor with your hands. Once there, walk yourself out to a plank position (add a push up if you are really eager!)...then walk your hands back, and stand up (add a jump again, if you like!).
            * "Surrender" Put your arms directly above your head, straight.  Begin with one leg to lead both going down and coming back up.  Bend your left leg so it kneels on the floor, take the other to the floor, step back onto the floor with your left and then the other.  Do this a few times leading with the left, then switch and start with the right.  Keep those arms up and if you want it REALLY tough....hold LIGHT weights!
            * "The Burpee" Not a favourite of my Clients' but oh-so-good!!! Stand tall.....take yourself to the floor to the plank position (jump into it if you like), do a push up (on your knees or toes)....Jump your feet back in so you are crouching and then jump up in the air.  Repeat....!  This is a tough one!
         
There are SO many more!!! See how these go!  You can jog on the spot, lifting your knees, jump forward and back with both feet....LOTS to do get the heart working!!!

There are ALWAYS ways to make moves more challenging.  It boils down to HOW much you want to challenge yourself.  Don't be scared to work hard for that hour....just think how fabulous you will feel after!!!


NUTRITION: I forgot to mention.........looking to lose weight especially around your waist?  Cut out (or down if you can't go the whole hog at first!) SUGAR!! Big culprit and it's in SO much.....keep this to a minimum and you'll be surprised at the positive changes which occur!! 

FINALLY......don't be scared to work hard, finish with a scrunched up face from the effort and crawl away from the gym due to hard work. You are there for an hour for YOU..do you know how empowering a great workout feels? It's awesome!!!

ENJOY!!!!

        SHINE on!! 

 

Talk about working together!

K....so not really about fitness....but I just had to share this:

What a lovely sight to see today.  Sunshine really does bring out the best in people!

My Hubby and I were driving along a busy Street in our City heading toward downtown today and it has a River on one side and a park on the other.  As we got closer.....I noticed all the cars had come to a stand-still.  There were no police/ambulance lights and no by-standers which made us all the more curious.  Then I saw the most lovely sight.

It was a Family of Geese crossing the street.  Yes.  A family.  Mom and Dad - with what looked like 5 babes (or Goslings if I'm to be grammatically correct!).  Everyone was watching this parade in awe....Mom at the Front and Dad at the back.  Both sides of the street at a standstill (ie, 4 lanes!).

Next thing we notice is a woman on the other side of the street to us has got out of her vehicle....one of the Babes was being a bit slow - so at the risk of a telling-off from Mom or Dad (which she got!)...she walked behind them all to make sure they got to the median and further.  With her job done, she was back in her car.  Still no cars moved.

The Family made it to the other side and seemed quite happy - and yet a man in front of us was now out of his truck. With the majority of the Family on the safely on the sidewalk heading to the River, I noticed this man back in the middle of the street.  Wasn't he helping yet another, 6th Gosling cross...who'd become split up from the pack!  As soon as he went to help and walk behind the fluff-ball....one of the Parents came out and at first.....was going to tell the Man off....but I truly believe this Adult then realised the man was helping.  It went back to the side of the road and awaited Baby # 6.

Man got back in truck....Flock got on their way to their day in the River and everyone else left with a smile on their face having seen this all occur.

I'm sure I'm not the only one who got a tickle out of this......and made me realise how fabulous it is when people work together. NO one was honking to rush on....everyone sat back and watched the show unfold.

Sigh...

If only people worked together like that more often.  It certainly makes you feel great to see such sights. Also knowing a family of Geese were able to get safely across and that people weren't too busy to stop....money couldn't buy a cuter show today!

Stop. Smile at someone...and enjoy your Day!!!

Quack,

CM :)