I have preached about the awesomeness of NTC for a while now. You should SERIOUSLY download this FREE app. It is so easy to use and the possibilities are endless. it is for all levels of fitness, and you can do a great workout in as little as fifteen minutes. There are also several stretching routines, yoga routines among lots of other options.
My challenge to you, shall you (and you better) choose to accept it:
Complete 45 min of NTC for 7 days straight. You can break this up however you would like. You could do 15 min am, 15 min lunch, 15 min dinner. You could do 30 min, then a 15 min stretch sesh. Today I did arm, leg and abs, 15 minutes of each. It felt so good! (I also rode the bike 5 miles and ran over 2. I did .5 as part of warm up and then after completing tax prep ran almost 2 more).
Tweet your completed workouts from the app with the hashtag #NTC7day45
it is just 7 days, you can work out hard for one week--I think you will be so happy with the results it will inspire you to keep it going. I want to do this since I start training for my halves next week. Let me know how it is going and GET MOVING! there is a prize!!! And you can't make up the minutes on another day--so do this right!
Sunday, March 23, 2014
Wednesday, March 12, 2014
3 "short on time" workouts
I have a friend who is struggling a bit getting her workouts done. (I am not throwing you under the bus friend!! This is a common issue and just trying to offer some solutions!!) She works a 12 hour day and wants to get the workout done in the am. So i created 3 circuit style workouts that take less than 20 minutes. NO EXCUSES! You could do these modifying the treadmill speeds to suit your needs.
Workout 1:
treadmill 3mph/4 incline 1 min (easy pace/uphill)
20 bicep curls -- hit failure by 20
treadmill 3/5 inchline 1 min (should be huffing)
15 biceps -- go heavier than first set and drop down if necc
treadmill 3mph/6 incline 1 min(should be huffing!)
10 biceps -- heaviest
treadmill 5 mph 1 min 0 incline
20 squats with 20# dbs
treadmill 4.5 mph 2incline (jogging/uphill)
20 squats with 20# dbs
treadmill 5 mph 0 incline 1 min (jog)
25 jumping jacks -- good ones--hands meet at top--not just flailing arms!
10 push ups
25 jumping jacks
20 shoulder presses
25 jumping jacks
10 push ups
25 jumping jacks
15 shoulder press (heavier)
25 jumping jacks
10 push ups
25 jumping jacks
10 presses (heaviest!)
20 flat crunches
10 bicycles per side
plank til failure--time yourself.
Good work!!! :)
Workout 2:
2 min on treadmill easy warm up
side lying leg lifts, top leg, push through heel, and turn toe down towards mat-20 reps,
then put top leg to back (knee bent)
20 inner thigh lifts--again pushing through heel and toe turned down towards mat
repeat 3 times then switch to other side
2 min on treadmill 3 mph 4 incline (easy pace/hill)
10 tricep push ups
20 step ups/leg with knee raise -- your choice as to weights or not
3 sets
2 min on treadmill 5 mph 2 min (easyish jog)
1 min 3 mph cool down
workout 3:
3 min on tread 3 mph (easy walk)
20 flat crunches
10 roll ups
20 butt lifts (legs to ceiling--it is as though your trying to touch heels to ceiling)
3 min on treadmill 4.5 mph (easy jog)
20/side cherry pickers (abs--not your military ones!! :))
10/side oblique crunches
20/side bicycles
3 min on treadmill 4.5 mph
plank 'til failure (time it)
swimming (face down opp arm and leg raise, look to fingers, then look to mat as you lower)10/side
10 roll ups
FYI: flat crunches are simply legs crossed, lay back flat, hands by ears and exhale as you lift shoulders off mat, chin to ceiling, inhale as you lower. That is it! :)
cherry pickers are legs straight up in the air perpendicular to your torso, reach opposite hand towards opposing ankle. Be sure to lift entire shoulder blade off the mat!
These workouts require minimal equiptment, and minimal time. Since they are short, they should be intense. You can always repeat the workout to increase the time.
Hope this gets you moving!!
Tuesday, March 11, 2014
it is all about creating a habit...
Sometimes you are going along fine, getting your workouts done, eating alright and then you are BAM! Derailed. Sometimes the derailing is only a few days, sometimes you realize it after a few months or longer. Either way, you have got to get back on the train. So instead of wasting the time it takes to berate yourself, use that time wisely. Get moving! Start planning on your calendar your workouts.
Make it doable.
If it has been a while, start small. Start with 20 min/day. If you feel like doing more after 20, go ahead, but don't go crazy the first day or two and over do it so you can't do anything the next day. The first few weeks it is re-establishing the habit. After a few weeks it becomes what you do. Once you have established your routine/habit you can start increasing the time and intensity.
While you are at it, start your food log again. My recommendation for this is MYFITNESSPAL app. It is available on smartphones and on the computer. It is extremely user friendly and has a huge database of foods and activities. It will guide you as to how much you should be eating to lose weight, maintain etc. depending upon the goals you enter.
Some people feel as though they should start one new thing at a time, however if you are going to "suffer" (to use the term some clients do) by having to workout, you might as well fuel your body for the workouts, and get all your "suffering" over with at once by ditching the processed foods. And while I am on the subject, change your thought process too. You are not "having to workout", you get to. You want to. You are doing your body/mind/soul good. Change your words, it changes your thoughts, even if you have to fake it 'til you make it.
They (the professionals that conduct studies) claim it takes 3 weeks to create a habit. So plan to make it through 3 weeks and reward yourself. NOT WITH FOOD! Reward yourself with a massage, a new workout outfit, or take a new class, or a pedicure, or even a lipstick. It doesn't have to be expensive, but acknowledge and reward your good behavior. And be honest with yourself, don't reward half-assed behavior.
If you are having a tough time scheduling in your workouts, maybe you need to set up a daily reward system where you can't get on the computer/play games/clean house/etc until post workout. These are common "excuses" for procrastinating a workout. And trust me, after the workout you will have more energy to clean your house, then you can zone out to Pinterest! :)
Make it doable.
If it has been a while, start small. Start with 20 min/day. If you feel like doing more after 20, go ahead, but don't go crazy the first day or two and over do it so you can't do anything the next day. The first few weeks it is re-establishing the habit. After a few weeks it becomes what you do. Once you have established your routine/habit you can start increasing the time and intensity.
While you are at it, start your food log again. My recommendation for this is MYFITNESSPAL app. It is available on smartphones and on the computer. It is extremely user friendly and has a huge database of foods and activities. It will guide you as to how much you should be eating to lose weight, maintain etc. depending upon the goals you enter.
Some people feel as though they should start one new thing at a time, however if you are going to "suffer" (to use the term some clients do) by having to workout, you might as well fuel your body for the workouts, and get all your "suffering" over with at once by ditching the processed foods. And while I am on the subject, change your thought process too. You are not "having to workout", you get to. You want to. You are doing your body/mind/soul good. Change your words, it changes your thoughts, even if you have to fake it 'til you make it.
They (the professionals that conduct studies) claim it takes 3 weeks to create a habit. So plan to make it through 3 weeks and reward yourself. NOT WITH FOOD! Reward yourself with a massage, a new workout outfit, or take a new class, or a pedicure, or even a lipstick. It doesn't have to be expensive, but acknowledge and reward your good behavior. And be honest with yourself, don't reward half-assed behavior.
If you are having a tough time scheduling in your workouts, maybe you need to set up a daily reward system where you can't get on the computer/play games/clean house/etc until post workout. These are common "excuses" for procrastinating a workout. And trust me, after the workout you will have more energy to clean your house, then you can zone out to Pinterest! :)
Monday, March 10, 2014
awful workout!
Sometimes a workout just isn't happening. I began yesterdays workout and about 20 minutes into it, I became ill. I don't know what was going on, I had eaten a light breakfast about an hour before, I was hydrated... So after lying on the floor of my bathroom for an additional 20 minutes I peeled my clammy body up and went back home. Several hours later, I went back out to my studio and finished it up.
I was really ticked at myself for getting sick. Maybe because I didn't know why? But after relaxing for a bit and accomplishing some computer work I was procrastinating, I am glad I went back and finished it.
When I "don't feel like working out" I often give myself ten minutes. If after ten minutes I am still not feeling it i can stop. I have probably only stopped twice. Most of the time after ten minutes I am good to go.
yesterday's workout was a "leg day". Let's shape these puppies up!!!
I was really ticked at myself for getting sick. Maybe because I didn't know why? But after relaxing for a bit and accomplishing some computer work I was procrastinating, I am glad I went back and finished it.
When I "don't feel like working out" I often give myself ten minutes. If after ten minutes I am still not feeling it i can stop. I have probably only stopped twice. Most of the time after ten minutes I am good to go.
Saturday, March 8, 2014
International Women's Day
Today is international women's day. all over social media there are encouraging posts to get active today to honor the women who have paved the way for the rest of us. I am going to do a treadmill circuit and a barre workout. What are you going to do? Walk your dog? NTC? Dance around your house? Get moving!!!! :)
Do you get motivated by other's posts of their activities? Also, tomorrow is the LA marathon. I have lots of twitter peeps that are running it and for whatever reason that motivates me...
Good luck to all of you running long runs, trying something new, racing, moving today and tomorrow!
Do you get motivated by other's posts of their activities? Also, tomorrow is the LA marathon. I have lots of twitter peeps that are running it and for whatever reason that motivates me...
Good luck to all of you running long runs, trying something new, racing, moving today and tomorrow!
working out while on vacation
One of the things I love about being on vacation is that I have ample time for getting my workout completed. We were in Hawaii for ten days and I only had one day that I didn't complete a workout. It was fantastic to run outside with shorts and a tank top. I also utilized the on site gym which was actually fantastic. Several times I did my barre dvd by using my laptop. Doing my workouts made me feel a bit more confident having to put on a bathing suit every day!! :)
I was quite proud of my runs on my vacation, although short ones, I kept my miles at sub 8s!! It certainly was the lack of elevation--but I will take it!
While on vacation it is a great opportunity to run in a new place (you can run/walk anywhere) try a new class or new activity. A vacation does not mean vacation from taking care of yourself. Plus, for me, the workout was a great time I had to myself. And since I stayed on track with my workouts, it kept me on track with eating too.
Do you stay on track while on vacation?
I was quite proud of my runs on my vacation, although short ones, I kept my miles at sub 8s!! It certainly was the lack of elevation--but I will take it!
While on vacation it is a great opportunity to run in a new place (you can run/walk anywhere) try a new class or new activity. A vacation does not mean vacation from taking care of yourself. Plus, for me, the workout was a great time I had to myself. And since I stayed on track with my workouts, it kept me on track with eating too.
Do you stay on track while on vacation?
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