Personally, I am in a slump. Seriously having trouble getting myself to go out in the cold and get my workouts in. I am trying challenges, I am putting on workout clothes, I just can't get myself to do it. So here are the three tips I am doing to make myself more accountable and try to get myself back into this workout habit that I seem to have lost.
1. Schedule your time for workouts
2. Lay your clothes out the night or day before, pack them in a bag, but get them ready
3. Pick your workout, have a plan
Quick workout for home or gym. Shows you how to do the movement correctly and gives you a workout so you feel confident walking into the gym!
6 sit ups (alternatives are kettlebell swings or dead bug, also shown in video)
A little story that happened to me a few months ago and how I felt about it afterwards.
I have been putting off talking about this for a few reasons, but people are making similar posts about similar issues happening in the gym, so I wanted to share my thoughts.
In essence...Be nice to each other...otherwise what's the point?
1. Heavy dumbbell or kettlebell
2. Lighter or adjustable dumbbell or kettlebell
3. Some sort of box or step
Adjustable Dumbbells: https://amzn.to/2LKAmg2
Single Dumbbell (I have the rubber coated handle because it's cold in my garage - this is the non rubber coated handle one): https://amzn.to/2SviLeV
(the make them in lb specific as well, so mine is 20lb, but the link is to the KG/lb ones)
This one takes about 15 min, depending on how much time you want to break because of mental reasons haha.
30 mountain climbers
10 Swiss ball leg lowers
Alternates are dead bugs, kettlebell swings, or slam balls. If you don't have a Swiss ball, you can just have your legs together or put a towel rolled up between legs.
MODIFICATION MONDAY EPISODE 6! Rows!
This is the first of the band series. All you need is you, a band, and a door!
This video covers how to do a row. A row is for your back shoulder muscles. It helps with shoulder and neck pain, as well as just general strengthening, and help with posture. Give it a shot! Feel free to post questions below too.
I've seen a lot of people recently talking about how the holidays are coming and they are either giving up on their "diet" for the holidays, or just not sure how to eat well.
First off, don't be scared of eating "wrong" during the holidays. This is a time to be with family and not add any stress to yourself or anyone else, as usually navigating the holidays and travel is hard enough. Do your best to eat "healthy" and don't beat yourself up if you have a cookie or two. Remember you didn't just start today, so a cookie and a little eggnog is not going to undo your months of work. That being said, try not to eat the entire tray of cookies. If you find yourself overindulging, try standing up to stretch, or walking away from the food area and chatting with other people, or go admire the tree, no one can fault you for that. If you are stuck at a table, ask someone you trust to please move the tray away from you, out of hands reach, grab a tasty beverage that you like, maybe tea, or even if it is eggnog you choose, it has an end since it's in a cup, so you can sip on it instead of gulping. In essence, try to change your situation to help you the best you can.
If you are local to the festivities, make a healthy alternative. Put some veggies out for an appetizer, you likely won't be the only one eating it. You could even look for some recipes that you consider 'good alternatives" where you get your chocolate fix, but it's got whatever you consider to be "healthy" in it.
If you are traveling, we all know that some airports are great, and others aren't for finding some healthy treats. So plan ahead. TSA doesn't let you bring drinks through security, but food isn't on the "no fly" list yet. Make a homemade snack. I pack one for going and one for leaving. Get a bag and thrown some pretzels, or some fruit, or a sandwich, or whatever you want in it. I tend to go for my gluten free pretzels, a gluten free protein bar, no sugar added dried fruit, and some gluten free jerky. The reason I do these is because I have limited how much of them I can eat by putting them in a small bag or just having a set amount. Additionally, they don't go bad, and they can sit in my bag if I don't want to eat them or just stay in the bag so I don't have to take it out when I get to my destination and explain to my family why I have a bag of treats. Before you know it, you might actually be the trendsetter in the family. My mom and hubby both bring snacks with them these days. It's also cheaper! Save money and eat what you want instead of what is forced on you.
Lastly, get up and move. Go for a walk with the family to see the Christmas lights in the neighborhood. Make it a fun adventure to get all bundled up if needed, we don't do it often so have fun. Get out of the house and head to a gym, lots of places have a free trial, I do that every time I go somewhere, just look online for the free trial things, or go with a relative or friend who can bring a buddy. It's a great way to escape the chaos for a little bit, get some energy and maybe anger, not sure what you feel at the holidays, and just be on your own. It might also make you less likely to grab the food because you just worked on yourself. I know some people think, oh I worked out, I can now eat more, but we have been doing this stuff for a long time, we know better. :)
Here is a summary:
1. Eating one cookie and some eggnog isn't going to set you back months of work. Eat mostly good and indulge a tiny bit, it's likely better than what you did before you started your journey!
2. If you're home for the holidays, contribute to the feast with some foods that won't make you feel bad for eating, either with a healthy veggie, or a "diet" approved desert, or both!
3. If you are traveling, pack some food for the road! Just like meal prepping for lunch and snacks.
4. During a tempting time at the holidays, remove the food or yourself from the situation, go take a look at the Christmas tree, or the Chanukah candles, or some pictures on the wall. No-one goes and admires ornaments anymore, go be that person. :)
5. Get up and move! Walk with the family, go to the gym, just do some movement so you can have some personal time and be around food less.
If you liked these tips, feel free to comment, if you have other ideas, please share!
A quick video on why it's important to schedule time for yourself and not just try and fit it into your schedule.
Try making a calendar with your "you time" activity, and truly make it a priority for yourself.
I see this question a lot in different forums. I also think that it is one of those things people don't talk about a lot, kind of like how much money someone makes. For some reason we don't always ask those questions...not sure why we don't but we don't. I wanted to address it, so I did a Facebook Live that I put on youtube. Check it out below.
Also, I do not claim to be an expert. I am just an average person, with above average knowledge of the human body and exercise, sharing my thoughts. This is not medical advice, just sharing information. I also understand that there are extreme cases and not everyone should workout for one reason or another, especially when on their period, but for the average person, here you go. Please feel free to ask questions, I am always happy to answer them.
My name's Amanda and this is a blog about my story and my life. My hope is to motivate some of you to get going on your weight-loss journey as well as help people along the way. If you have questions about how to get started, or anything else, feel free to ask.