Getting Active + Staying Active

(via)

When it comes to getting into a workout routine, the hardest part is developing the habit. Even though staying active is an important part of what makes us happy, healthy, and functional people, it's the easiest thing to put on the back burner. It takes about a month for all of us to form a habit, give or take, so that means making a plan and sticking to it. No ifs, ands, or buts.

Realistically, we all get busy, but it's not about having the time, it's about making the time. Even if you do something small, you're still doing better than the couch potatoes at home.

Here's some tricks I use to keep myself exercising, maybe they'll help you too!

1. Always exercise on Monday. I know, I know, Mondays aren't everyone's favourite. But this sets the tone for the rest of the week. The times where I've skipped a Monday are the times when I hardly go (if at all) that week.

2. Never skip exercising two days in a row. It's okay to skip a day, and sometimes your body needs that little break. But the next day, you must exercise, no matter how inconvenient. (Even if it's a small workout)

3. Give yourself the credit you deserve. Results won't happen in a day. No matter how many times I wish they would. Reward yourself for the little things. I can't tell you how many times I've started cardio (aka my worst enemy) and I think "Okay, I'm just going to go for 15 minutes", and then end up going for 30. It's something to be proud of!

4. If you don't have time to both exercise and take a shower, find a way to exercise that doesn't require you to shower afterward. There are challenging workouts out there that don't make you sweat. I can see your eye-rolls now, but it's true! Some upper body workouts I hardly sweat at all but they still kick my butt.

5. Good music makes all the difference. This is so key. Sometimes I'll be working out and just feel discouraged. I can't get into it, I don't want to be there, it doesn't always come easily. And often times, I can just change my playlist and BOOM! I'm amped up again.

6. Have someone hold you accountable. This can make a huge, huge difference. When I first started working out seriously, I was working with a personal trainer. Those sessions stopped, and a couple months later, so did I. Now, Sebastian pushes me to keep going. Even if I don't want him to. Even if I complain. Even if I try to come up with excuses, he doesn't take my shit.

7. Set (short-term) goals. Rome wasn't built in a day! Getting that wicked bod you want will take a lot of time and dedication. Setting short-term goals can seem more attainable and will be easier to achieve.

8. Slow and steady wins the race. Don't push yourself too hard or you'll never want to walk into a gym ever again. If it's been awhile since you last hit the gym, go easy on yourself or you may do more harm than good. It's okay if you can't run for 5 miles straight. It's okay if you can only run for 5 minutes at a time. You'll get there.

9. Rid yourself of excuses. What excuses are allowed? Assess your priorities and decide what's acceptable ahead of time. Family emergency? It's okay to give yourself a free pass. Feeling a little too tired? Not good enough.

10. Be honest with yourself. Just because you have a gym membership doesn't mean you actually go. Just because you were in shape doesn't mean you are now. Saying you have no time to exercise doesn't make it true. Be honest with yourself. What's holding you back?

It's all a work-in-progress, but if we stick to it, we'll reach our goals in no time!

What do you do to keep motivated? Any tips? I'd love to hear! We're all in this together, after all :)

Working Out + Strength Training

We've already discussed how to burn fat effectively through a couple different cardio routines, but today I want to talk to you about something else. But something that's equally as important. And that's strength training. And yes, with weights.

A lot of women have a common misconception about using weights in their fitness programs, thinking that they might just end up like this if they push themselves too hard. (Sexy, right?) Well, that's just not true!

And did you know that after working out with weights your body will continue to burn fat all day long? Sign. Me. Up.

Here's a great full body workout that will help get you started. These workouts can be done a few different ways, and can be easily substituted with something else. This is just a starting point. When I first starting working out, I had no idea what I was doing. I searched the internet over and over again, and printed off descriptions and photos and pasted them inside a notebook that I would bring to the gym. It helped me, so I thought it might help you too!

(If you want to see how to do each workout, just click on the links. You will find hilarious diagrams that show you how to do each move. Hilarious and helpful.)

Leg Press
Tricep Dips (or these)
Shoulder Press (sitting on a ball - can also be done without a stability ball, the ball will help you use more of your core muscles to keep you stablized) )
Chest Press (on a ball)
Wall Sit (hold for 40 seconds)
Bicep Curls
Leg Curl
Leg Extension
Inner Thigh
Outer Thigh

Try to do 12-15 reps, 3 times. I found it easier to pair workouts up by grouping them in two's or three's. For example, 15 reps of leg press, then 15 reps of tricep dips, then leg press again...you get the point. Make sure to choose whatever weight feels right for you. (You'll know!) By the end of your reps, your muscles should feel exhausted. And remember, it's okay to start slow. The last thing you want to do is push yourself too hard because you'll be in far too much pain the next day and you'll never want to go again.

(When I did my first leg workout, the next day I literally had to crawl up and down the stairs because I was so sore. My legs were like rubber and if I had a cain, I would've used it. Every step I took was so painful. Whuttup old lady!)

Next up are a couple of ab workouts. When I went to a personal trainer, he got me to do these and they always kicked my butt. I couldn't find any photos, so I'll do my best to try and explain them to you.

Bike with Hamstring Hold - Lay down on a mat on your back, lift your upper body slightly so that your shoulder blades are coming off the ground. Keep your neck straight and avoid tucking in your chin! Naturally, you'll want to do this so you can watch what your doing but try to look up at the ceiling instead. Lift both legs up, just slightly above the ground, keep your right leg tucked in, and your left straight out. Switch and repeat. It will kind of look like you're riding a bike, minus the circular motions. The key is keeping your legs as close to the ground as possible without actually touching the floor. Do this 50 times. (25 reps per leg)

Plank Climb - Go into a push-up position, with your forearms resting on the ground. This can be done with your knees on the ground, or your feet, whatever you feel like you can do. The most important part is making sure to keep your back straight, so keep your body aligned.
Next, push yourself up with your right hand, keeping your left forearm on the ground, until your right arm is straight. Then follow with your left hand. Lower your right forearm back to the ground in the starting position, followed by your left forearm. Repeat. Once you've completed this 10-15 times. Switch. Instead of pushing yourself up with your right hand, push yourself up with your left hand. Then lower yourself back onto your left forearm, followed by your right.
True story: I once was doing this at the gym and a woman next to me exclaimed, "That is amazing!!! I have to try that. I can never do regular push-ups, but that I can manage!" And it is easier. But you'll still be happy when it's over. :)

Pike Sit-ups - Lay down on your back, legs straight out, and arms straight out above your head. Force your legs, and arms into the air at the same time. It will look like you're "folding" your body in half. Try to keep your legs, arms, and back as straight as possible when you do this. When you come back down, try to keep both your arms and legs off the ground, just slightly hovering above it. Repeat. Do this 10-15 times. It will seriously work every part of yours abs. I hate them. But love them at the same time. It's complicated. (But do it!)

The best advice I can give is to record everything you do; write down your workouts in a book, keep track of what weights you use, and the reps/sets you complete. Seeing your progress and how much you've been able to increase over time is incredibly motivating. I can't tell you how many times I was down on myself because I wouldn't be noticing results... but then I realized I had increased my weights by say, more than 10 pounds on some workouts. Knowing that I really was getting stronger helped push me even more.

And there you have it! Combine this full body workout with some cardio, and you'll whip yourself into shape in no time! And as always, if you have any questions, feel free to comment or send me an e-mail.

P.S. I tweeted the link to this inspiring video yesterday, but thought I'd post it here as well - click here to go watch. You might will probably cry, but it will totally be worth it.

(Photo via Pinterest, Source Unknown)

Working Out + The Effects

If this doesn’t motivate you to hop on a treadmill and start working out, I don’t know what will.

What you’re seeing here is an MRI of leg muscles of a 40 year old triathlete compared to a 70 year old triathlete and a 74 year old sedentary man. Pretty shocking, wouldn’t you say?

Old age, to me, is a scary thing. Not because I’m worried about a couple of crow’s feet, and more defined laugh lines, but I’m afraid of the possibility of a deteriorating standard of living. I look around and so often see older people with a lack of mobility, less energy, aches and pains, and not to mention, a long list of health issues. I’m afraid of forgetting what it feels like to feel good, healthy, and full of life. And if I’m being blunt about it, I don’t want to suffer.

I’m not going to name names or anything, but there are people in my life who I look at, and I think “Only if you took care of yourself, would you know how amazing it feels to be healthy and fit.” It’s as if they’re completely unaware of their suffering because they’ve adjusted and made room for their type of pain. As a bystander, it’s hard to watch someone you care about live like that. It kind of makes you want to shake them out of it. But I guess the same goes for healthy living as it does for a smoker, only the person doing it has to want to change.

My only hope is that they will shake themselves out of it before it’s too late. I can’t help but be reminded of a quote I once read that went something like this: "Those who think they have no time for fitness will sooner or later have to find time for illness.”

The MRI scans show us that it’s possible to make the most out of old age. We don’t have to worry about deteriorating muscles, bone loss, and other harsh effects if we just work for it. I’ve always been completely fascinated by the fact that if you don’t like your body – you can mold it into whatever you want it to be. You and only you. With hard work and determination, you can lose the fat that stares back at you in the mirror. You can sculpt your arm muscles so when you wave your hand, your arm doesn’t wave with you. You can lift and tighten your bum, you can define your abs. Whatever you want, you can do. And it doesn’t take a magic pill, or some fad diet. It takes time, sweat, and maybe even some tears.

And I confess: I’ve been finding it extremely difficult to get motivated lately. You know how they say you gain “happy weight” when you start living with your significant other? Yeah, it’s not making me very happy. Which is part of the reason I’m putting this out there; to hold myself accountable. I have to practice what I preach, right?

Believe it or not, I woke up at 5:30 (in the morning!!!) today and went to the gym. Yes. Me. I did that. (I didn’t even hit snooze.) Excuse me while I dance around as pride and excitement flows through my veins like unicorn blood.

So c’mon, join me! Let’s all motivate each other and start living healthier lives today!

What are your fitness goals? Do you have any vices? (I admit, I’m a true Canadian with a love that runs deep for poutine)

P.S. An awesome app that helps you track your calories easily. (Warning: If you add in poutine, it might blow up:)

(Via Swissmiss)

Working Out (And Burning Fat)

It’s no question that exercise is one of the best things you can do for your health. After all, the human body was made to walk, run, jump, and dance… we were made to move! It’s not about being the skinniest, or the fittest, it’s about feeling good in your own skin. As simple as that.
Unfortunately, most of us (myself included) spend the majority of our time being stationary. Sitting in front of the TV, or behind a computer. And if we don’t take our health into our own hands, it could be extremely detrimental.

I've made it my goal to get fit and get back into the shape I use to be in. It seems as though my body and metabolism just isn't what it used to be. Apparently, I can't eat mass amounts of junk food anymore and not gain weight. Weird! Anyway...by doing so, I've had some time to do some serious research. What I found most interesting, is that so many people didn't know what I didn't even know. And that's how to burn fat in the best way.
When I first starting heading back to the gym, I would hop on the elliptical (my go-to cardio choice), and just give'r. And to my surprise, if you're actually trying to lose weight, this isn't what you should be doing. Instead, slow it down. Yeah, I know. I'm telling you to not work out as hard. And here's why...