SHINEtalk

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!!