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 :)

Don't TALK about being in Shape...DO it!

Are you still feeling like you want to be in better shape but don't know how?  Are you truly giving this your all?  Or...are you like I've been for a while now.....'think' I'm eating correctly and exercising...buuut...nothing's changing and I don't know why?  

Summer's coming and now is the time to put ALL your effort in and make the changes you want!!  Give it your all and you will feel better for it ...but don't go half-way...go all the way; re-vamp HOW you are eating, WHAT you are eating if need-be...and train like you've never trained before.....CHALLENGE yourself!! SWEAT!!!  Make your muscles have to adapt to the new workout you are giving them. Don't just do the same-old same-old as you've always done!!

My next blog will cover my thoughts on how to re-vamp your workout, but here's my thought for today!!  TRY IT!!

Use a food journal!  I tell you...they SO help!  I picked mine up from a large Bookstore in the Journals section and I'm all inspired to be in the best shape I've ever been in!

Why is a Journal so HELPFUL for weight loss?

MANY REASONS!!

* It keeps you within the daily limits you should be consuming. Stay within your daily limits and guess what?  You don't nibble and you don't eat excess calories, fat, carbs...etc....

* It makes you accountable!! BIG reason to do it!  You find you write down everything you ingest - and by doing so it actually becomes quite exciting (I'm warped, what can I say?!). Each day I can't wait to see how well I did by the end of the day!

* You aren't hungry!! You don't snack!! That's enough reason right there!!!  Because you are now getting the right amounts of food in...as well as eating the RIGHT foods (fruits, veggies, etc)....you will find you are full.  No more feeling hungry between meals.  I am no longer snacking on a cracker/cheese here and there.  They all add up and you may find by the end of a non-journal, picking day...that you consumed more calories and fat just by nibbling.   Record your food and all of a sudden this doesn't occur anymore. I swear...NO urge to nibble here!!

* It helps you lose weight! What more reason do you need?  By keeping your food limits in place, and working out...the pounds WILL drop off.  I am speaking from experience here!

...This really doesn't take much effort.  But if you are at a place where you find you are trying SO much and the results are SO little, don't you think it's time to try something different?  The little book will fit into your purse and you can record at any time. 

I DARE YOU to try it...you will be happy you did!

Don't get me wrong...JUST recording won't do the trick!! It's all about your lifestyle.  Record what you eat and eat well, exercise each day (find something you ENJOY doing!!!) and you will find the pounds go.

3500 calories = 1 lb!!  This sounds a lot but it isn't!  I'm eating my limit of calories each day, working out (so burning calories) and by the end of each day my "Caloric Deficit" is 400+ calories!  This week the difference between what I've eaten and what I've expended has been more than 3800 calories!! That's more than a pound!!

AM I DIETING??? NO!!!

AM I STARVING MYSELF?? NO!!

AM I ENJOYING MY FOOD?? YES!!!!

I'm having my glass of wine, my square of dark chocolate, my lovely regular meals.  I am not missing anything...I'm just eating far better, staying fuller and eating the correct sizes!!

Really!  This will help you if you give it and exercise a try.  Put the effort in - you WILL get the results back!!

Don't be the one who doesn't try but doesn't know why nothing's changing...be the one to do it right...and have all your Girlfriends wondering how you look so GREAT!!! 2012 Rock on!!

SHINE on..

Hellowwww Everyone!!!

I'm in Creative-mode today (I'll forewarn you now!) and have lots to say.

Firstly...my "SHINEtalk" as I like to call it. 

I really don't wish to harp on the fact that I'm still on crutches...but I realised something extremely interesting - and important - the other day and just HAD to write about it.  

I'm smiling more.

Yes. You read correctly...M-O-R-E.

This is so significant I had to share!

Why?  Many reasons.   I find people you don't know are so much kinder and helpful when you need help. Crossing the street cars will stop - at places where without crutches they typically keep driving.  Doors are being opened non-stop for me (even though I'm quite happy doing this for myself!) and people are SMILING AT me more....talking to me more - it's mind-boggling!  

So...in return...I'm smiling more at EVERYone!  But feel so much better inside!!  Yes, I'm typically a smiler....but people don't really smile back.  Now I find they are smiling, I'm smiling...it's just a happy world I'm living in!  Similar to how great people are at Disney World...the world of happiness....but you get back to real life and not everyone is like that anymore.  

How has this affected me?  What to think about it??....hmmm....at least it's great to know people are kind when you need something - but it also makes me wonder why people don't smile more, open doors more, stop for you more....regularly?  

It's also made me feel so uplifted.  No...I won't milk it and stay on my crutches all year!! I think I'm near the time where I won't have to use them. But I'm FAR happier!  Truly! I believe this whole experience has made me a FAR better person (and I THOUGHT I was perfect!!!) :)

This experience for me has been eye-opening: from support from unexpected places...to no support from those I would have though would have offered something!.  Don't get me wrong...I have not expected or wanted anything...but it does make you realize who truly cares!!

On top of this...since I'm smiling more...and feeling so much better for it...crutches or not....I'm staying this way!!  

So...when faced with challenges of any kind, it's HOW you handle them that counts.  

Shine on....!!

Enjoy the Small Stuff!

Enjoying the Small Stuff :)

So...it's coming up to my 3rd month on crutches and finally at the 'good' end of the 7 months of health 'challenges' - I wanted to share some things I have learnt along the way!

I've learnt an awful lot while on them.  Some things I already knew but had them reinforced, some are brand new.  Either way...thought I'd share them.

1. Everyone has their own problems; yours are no more; yours are no more than theirs. 

Some of those I hoped for some form of help from, didn't.  Or...like an air kiss, pretended to in a way that made them feel better but nothing substantial that made me feel they cared.  But...I guess it made me realise that nowadays, everyone has stuff going on and it's not always about yourself.  Taught me that even though I really want to help others, not everyone feels the same or has the opportunity...and I can't complain about it! Rather than focus on those who didn't meet 'hopes'....I'm grateful for those who did!

2. Kindness comes from unexpected places. 

We've lived on our Street for 8 years or so now.  One Neighbour who we wave to each other but have never spoken or introduced ourselves...turned up with home-made Banana Bread (yum!!!) the other day.  She saw I was on crutches and decided to make some for me.  To this day I am still touched by that beyond words.

3. It's not all about you.....be grateful for those who care!

They are precious. You know who you are :)

4. Yes ..... you CAN!

The first while I was not able to do much.  Then I got sick of that. Rather than focussing on what I couldn't do....I decided to start with what I COULD do.  I MUST work out or it's like I've had my right arm cut off.  I decided to go to the gym and see what I could do.  It was amazing!  Not only did it help me physically (I believe this is why my leg is improving), but mentally also.  I can't wait to get there and challenge myself more each time!!!  I'm happier, stronger and willing to do more!!

5. Appreciate, appreciate, appreciate!!!

Sitting in the hospital as I awaited tests, I would watch the goings-ons.  I would be able to hobble out of there at the end of my tests and down the road get rid of my crutches and eventually be able to do all I could do before.  Being there reinforced that some people won't have those luxuries.  Man....do I appreciate so much more.

6. Love, Smile, ENJOY!!!

With all I have learnt I am smiling more, showing my happiness more, understanding more and not so fast to judge a bad driver for instance. If they are doing something stupid, perhaps they have a child in the backseat who needed them...perhaps they just got awful news and are heading somewhere frantically - unable to think straight. Or...perhaps they just had a moment of driving stupidly!  I feel far more peaceful now that I try and understand more.

7. Half Full?  Or...half Empty??

So many sweet people I bump into (I try to leave no bruising!!! :) state their sympathy and how awful it must be on crutches...with the pain. Nope!  I look at this as a period where I had (am having) challenges with my health but you get stronger with it all.  Definitely Half Full!  Big believer in positive thinking and although perhaps I have had some days feeling a bit sorry for myself, it soon passes.  Those days I tend to see someone blind trying to cross a street...or someone else in a wheelchair...for good.  Can't help but realise crutches for a few months or so is no problem whatsoever!!!

My message?  Half Full all the way!!!

My aim is to help Women and girls feel empowered and better about themselves through the whole gammut that is fitness; mind, body, soul........SHINE

So I'm thoroughly enjoying writing up a storm..whether or not I have any readers, it is a wonderful avenue for getting your thoughts out there...cathartic actually! It's Sunday. Love Sunday's ;) As I sit in my kitchen with the oven timer ringing, the drinking water tap running, oh..and my Husband tapping the bongo drums we have at the bottom of he basement stairs (gotta love 'em; everyone who comes over can't resist giving them a drum or two!), it can't get any better than this! Had my rrrroll up the rim coffee...still yet to win MY car or bike...I think with all the effort I put into winning (ahem buying) I should either have won or have stakes in the Company!). Sorry..keep getting side-tracked (for which I'm often am found scolding our Son over!!). Oops..did it again! Anyway, just putting it out there how simple things can really make you feel so good (taps and timers? Really?!). Yes. Really. It doesn't take much to make this gal happy (I think they call that a cheap date?!). So from there, it takes me to those we see on tv all too often heading into rehab from too much alcohol or drugs..or both. Or...the Whitney's and Amy Winehouse's of the World who are sadly gone too soon due to their addictions. Why is it with all their talent and money, so many Stars just can't keep it together. I love it when I see those in the world of Fame and Fortune, who seem to be enjoying a successful life with Family, Friends and so much success. They don't need all the junk of addictions and I wish more of those in the glitzy world of movies and music would take a leaf out of their novels and be the role models they should be. Why can't they handle their fame...and why can others? It's terribly sad - and I find frustrating - to see so many stars of late especially - falling to their problems. I have no idea where my writing will take me when I sit down to blog! Couldn't have foreseen that by sitting in my noisy, happy Kitchen that it would spark my pity for those who don't know what plain old Happiness is - the free kind! Well...taps and timers are off....time for me to grab my new crutches and hobble somewhere. There certainly IS an art to using them; I think I've taken down a person or two each day since being told to use 'em!! Hey..I cant do anything quietly...but...at least I'm graceful as I fall! Enjoy your day...enjoy the small things.....Give someone you love a hug...

Getting caught up on TV...

Here I am again! Most likely with more 'something about nothing!!). I've begun a blog at various intervals throughout the day whilst I lie in bed (bed ridden with an injury alas!), and each time had to stop for either a business call, eating (very important in my day!!),or Parent-Teacher night at School! But...with each interruption has come a better topic for me to write about! Do you ever watch Ellen? I am getting in the loop with daytime tv (sigh...would really be out there doing useful things and not being forced to watch tv during the day..yes!! I mean that!). However..all my rambling is getting to the point I want to make - and that is: what a generous, giving Person she is! I have found myself smiling every time I watch her..from the dance at the beginning (NO ONE dances once they hit a certain age....I LOVE the fact that she brings the inner dancer out in people! More people should just have fun like that! But...it's the giving which really touches me. Today it was a girl who loves Justin Bieber....long story very short: she surprised her at the Studio with the real Justin Bieber. From there she then surprised Justin with gifts since it was his 18th Birthday. Justin Bieber himself: did you even KNOW how much time he gives to young Fans - with Make a Wish etc??? This guy makes the day of so many ill children! I have finished watching the shows each time with a renewed sense of knowing I need to do more for others in need. If I I weren't stuck in my room currently (don't get me wrong...love our bedroom but have had enough of it currently and am ready to run somewhere with my hair flying behind me in the wind...(well...that sorta sounds like my hair is a separate entity...but you get my drift, eh?!), I'd be out there doing something more. More people should watch Ellen to become inspired (and totally entertained along the way also!) and this World would be on its way to being a better, happier, more giving place. On a side note...I really do love blogs...my grammar doesn't have to be perfect!!! Go out and do something for someone: as they say - when you give...you really do receive. (well...something like that.....).... Stay well this next time!