Adjust your priorities. Here's a simple lesson: If you value something, you'll do it. So when you place exercise as one of the last things on your to-do list, odds are you won't get to it. Make exercise your top priority, and you'll find the time.
Set Goals. Make your goals clear and attainable. Instead of, I'm going to exercise more, try: I'm going to get up at 7 a.m. every Monday, Wednesday and Friday and walk on the treadmill for 30 minutes. It's precise, realistic and easy to achieve.
Make it personal. Don't just view exercise as a way to shed pounds. Find something of personal value that it provides, like a spicier sex life or the ability to play with your kids. Remind yourself of these benefits whenever your motivation wanes.
Friday, January 1, 2010
Get a Sexy Stomach by Spring!
This season, it's time to get that midriff you've always wanted! While your regular cardio workouts are important for burning the fat that's lying on top of your stomach muscles, you'll also want to work your abs with twisting crunches — you'll whittle your middle in no time!
Start by lying flat on your back, making sure that there is no space between your spine and the floor or mat. Contract your abdominal muscles and lift your head and shoulders about 6 inches off the floor, but don't use momentum to lift yourself; you should truly feel your stomach muscles squeezing! Then, twist slightly to the side, reaching your hand to the outside of your right thigh. Keep your shoulders off the floor, holding the reach, and pulse for two sets of 8 to 12 reps; if your neck starts to hurt, double-check your positioning. After you rest for 15 seconds, switch to the left side and repeat the exercise.
With practice, crunches will have your stomach looking the best it ever has!
Start by lying flat on your back, making sure that there is no space between your spine and the floor or mat. Contract your abdominal muscles and lift your head and shoulders about 6 inches off the floor, but don't use momentum to lift yourself; you should truly feel your stomach muscles squeezing! Then, twist slightly to the side, reaching your hand to the outside of your right thigh. Keep your shoulders off the floor, holding the reach, and pulse for two sets of 8 to 12 reps; if your neck starts to hurt, double-check your positioning. After you rest for 15 seconds, switch to the left side and repeat the exercise.
With practice, crunches will have your stomach looking the best it ever has!
Learn to Meditate
You've probably heard about the benefits of meditation, but did you know that a regular meditation practice may help you fall asleep or sleep more deeply? Meditation is not as complicated as you might think. In fact, there are a number of simple ways to meditate — gazing at a candle flame, sitting alone in a quiet space, or following a guided meditation DVD or podcast. If you're up for it, consider taking a seminar about meditation and its benefits. Besides learning a particular type of meditation, you can also ask questions and learn more about how meditation has affected others.
The most convenient aspect of meditation is that you can do it anytime, anyplace, and for as long or as briefly as you want — just five minutes can provide results. Plus, it costs nothing; all you need is a quiet location and time to be relaxed and alone with your thoughts!
With time, you may notice that your regular meditation practice has some additional benefits. It may help alleviate feelings of stress, depression, or anxiety, and it may even lower your blood pressure. With all those benefits, what do you have to lose?
The most convenient aspect of meditation is that you can do it anytime, anyplace, and for as long or as briefly as you want — just five minutes can provide results. Plus, it costs nothing; all you need is a quiet location and time to be relaxed and alone with your thoughts!
With time, you may notice that your regular meditation practice has some additional benefits. It may help alleviate feelings of stress, depression, or anxiety, and it may even lower your blood pressure. With all those benefits, what do you have to lose?
Push Past Your Weight-Loss Plateau!
Have you hit the dreaded weight-loss plateau? You were doing great for a few weeks, maybe several months, but then, suddenly, you stopped losing weight and you haven't done anything differently! Before you get frustrated and throw out that scale, take a deep breath. I have a few tricks that just might push those numbers down again!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!
The first step to take is to check your portions. You're probably used to "guesstimating" portion size by now, but trust me on this one — break out the measuring cups again. If you've been on a weight-loss program for a while, it's not uncommon for your portion sizes to get larger and larger with time. That little extra bit of rice here and an extra bite or two of chicken there could be what's blocking your progress.
It might be more than just a little bite or two more, which is why you should also start keeping a food log, writing down every single thing you put in your mouth for at least a week. Then sit down and evaluate your intake — do you see extra calories sneaking in at specific times of the day? Maybe you find it particularly hard to control portions of certain foods. You might even find that just the act of writing it all down makes you more accountable — so you'll think twice before you take a bite!
Finally, shake up your fitness routine by increasing the intensity. Push yourself to walk or run a little faster, bike a little longer, or swim three or four more laps. If you're not yet doing any type of strength training, add it to your routine ASAP. Building muscle is a key to boosting your metabolism so that you burn more calories, even when you're not exercising. Plus, toning up can make a huge difference in how you look and how clothing fits even if you don't lose any more weight!
Challenge yourself to put my proven steps to the test — starting right now! I know you'll be thrilled with the results!
Day 1 RevAbs 90 Day Challenge
Goal during this 90 Day Challenge is to get tone abs. Main target is my Abs. Not so much my weight because I am in a size 0-4 right now. I am eating healthy. So the main issue is to get my Abs tone.
Starting weight 110lbs
Bust 36
Waist 29
Hips 33
Personal Body Fat 20%
Before Photos
Subscribe to:
Posts (Atom)
Posts
