Snowstorm Workout: When you can’t get to the gym

If you live in the Midwest, you know snow And this snow is snow joke. I was literally trapped the other day, and couldn’t get to the gym for several hours. Since it’s my job to actually be at the gym, I eventually got there and was able to sneak in a workout after my…

Snowstorm Workout: When you can’t get to the gym was originally published on Self Evolve

Advertisements

If you live in the Midwest, you know snow

snowstorm workoutAnd this snow is snow joke. I was literally trapped the other day, and couldn’t get to the gym for several hours. Since it’s my job to actually be at the gym, I eventually got there and was able to sneak in a workout after my shift. But if I didn’t work at the gym, I wouldn’t have been able to make it to the gym that day. And I would’ve either missed my workout (not an option) or had to have created a snowstorm workout. Being a personal trainer, this is easy for me. But for the average Joe, it may be hard to create a workout on a whim.

Of course, you could try to google a home workout, but the results may overwhelm you. With so many to choose from, you may just opt to sit on the couch surfing the internet instead. Well, no fear! Today I will share a great and easy workout that you can do virtually anywhere.

Snowstorm Workout

Tabata workout! Make the most of your time with a simple workout that can be done in as little as 4 minutes. This is all that’s needed to work up a sweat. The idea is to do an exercise for 20 seconds and rest for 10 seconds. You do that 8 times and you’re at 4 minutes. You can stop there, or repeat the entire set to increase the time. Be sure to rest for a minute between sets though! Here are some body weight exercises you can do anywhere:

  • Mountain Climbers
  • Burpees
  • Squats
  • Push ups

How do you stay active on snow days?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “snowstorm workout”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “9ea8c201642c531c4e72856874e52250”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Snowstorm Workout: When you can’t get to the gym was originally published on Self Evolve

Building habits and finding accountability

How long does it take to form a new habit? On average, it takes over two months to form a new habit. 66 days to be exact, but this depends on the behavior, the person, and the circumstances. The overall range can be anywhere from 18 days to 254 days. To think you can start…

Building habits and finding accountability was originally published on Self Evolve

How long does it take to form a new habit?

On average, it takes over two months to form a new habit. 66 days to be exact, but this depends on the behavior, the person, and the circumstances. The overall range can be anywhere from 18 days to 254 days. To think you can start a new habit within weeks isn’t completely unrealistic, but it’s unlikely. The key to making a new habit into a routine? Accountability.

Where do you find accountability?

There are several resources you can use to find accountability. For me, I rely on my friends to hold me accountable. I have a great group of running friends who make sure I continue to run. I have an entire gym full of members who provide me daily encouragement. If they can workout before or after work, I have no excuse since I work at the gym. As a personal trainer, I feel like it’s my job to workout and eat healthy. If I don’t practice what I preach then I won’t be able to excel at what I do. This doesn’t mean I don’t have cheat days, though. I am human, after all.

accountabilityA great app to find accountability is HabitShare. You can download it from the Apple or Google Play store. The idea is you put in habits you want to start doing, and you check in daily (or however often you want to do the action). The best part is you add friends who are doing the same thing, and you keep each other accountable. It’s a great tool to keep you on track to reaching your goals.

Do you track your habits and goal progress? How are your New Year’s resolutions going?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “habit app”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “9ea8c201642c531c4e72856874e52250”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Building habits and finding accountability was originally published on Self Evolve

The underdogs of Instagram Influencers

As promised.. A few weeks back, I posted about the top Instagram influencers of 2018. Today I’m going to shine a light on the lesser-known but still awesome underdogs of Instagram. These are the people hustling every day to get their fitness motivation and advice out there. Workout ideas, diet help, and motivational quotes are…

The underdogs of Instagram Influencers was originally published on Self Evolve

As promised..

A few weeks back, I posted about the top Instagram influencers of 2018. Today I’m going to shine a light on the lesser-known but still awesome underdogs of Instagram. These are the people hustling every day to get their fitness motivation and advice out there. Workout ideas, diet help, and motivational quotes are just the beginning of what can be found on these accounts. Check them out today and be sure to like and follow them!

Underdogs of Instagram

  • run4donuts is a runner with my name and my passions! She loves to run, drink coffee, and eat donuts. She’s definitely ran way more races than me and is a little faster than me too. But I love her posts as they’re always inspiring me to lace up and run.
  • kemomarriott is crazy. I have to say I love his videos though! They keep me going, especially on the days when I don’t feel like working hard. He’s proof that hard work pays off.
  • pt_dunn is a freelance trainer in London. Aside from his sexy accent, he does Kobox which is where Fight Club meets Nightclub. I think I’ll move to London..
  • underdogs of instagrammixon_fitness is Batman at night and Clark Kent by day. A trainer who posts up great workout and fitness videos regularly over on YouTube. He keeps me coming back to learn more every week. To be honest, I usually steal his ideas and write about them. Just don’t tell him.
  • yogawithninauk is a vegan yogi who’s also recently pregnant. She continues to inspire me to push myself in my yoga practice, and shows me there’s no excuse to not work on my flexibility and strength.

Who’s your favorite Instagram underdog?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “fitness influencers”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “9ea8c201642c531c4e72856874e52250”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

The underdogs of Instagram Influencers was originally published on Self Evolve

Valentine’s day: fitness gifts for your loved one

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of…

Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Today is Valentine’s day. Cupid’s day to go around shooting everyone with arrows. The typical go-to gift is usually a card with either flowers, chocolate or both. But as you become more health-conscious and earth-friendly, you may be struggling with new gift ideas. Well, no fear! For I am here to give you plenty of great fitness and health-friendly gift ideas for your loved one or friends.

Valentine’s day gift ideas

  • Workout outfit. Everyone loves new clothes to workout in. Personally, if I have great clothes to workout in I’m more likely to workout more often. As far as where to go? I’d recommend Athleta, Lulu Lemon, or even Target has some great workout gear.valentine's day
  • Water bottle. Most people don’t drink enough water when working out. What better way to keep your sweetheart hydrated than getting them a large, reusable water bottle for them to bring to the gym.
  • Protein and supplements (i.e. food). I’m all about the food. I literally workout just to eat. And yes I have a problem. I have to make sure I have a good protein shake so I don’t go for the cookies. 
  • Activity tracker. In case you haven’t noticed, I absolutely love my Garmin VivoSmart HR+. I think if I had a boyfriend and he got me an activity tracker as a gift, I may just take him on walks on the beach with me. Or perhaps just walk to the local bakery and get donuts.
  • Gym membership or classes at a local gym or studio. If you have a girl you’re shopping for, I can’t recommend barre classes more. Get her a month of classes to try it out, she may get hooked. If there’s a guy in your life, consider boxing or martial arts classes.

What are you getting your sweetie for Valentine’s day?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “valentine’s day fitness gift”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “9ea8c201642c531c4e72856874e52250”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Valentine’s day: fitness gifts for your loved one was originally published on Self Evolve

Don’t be a starter, be a finisher

It’s easy to start.. You start out every year strong. This is the year I’ll… (insert New Year’s Resolution here). You have great intentions. Lose ten pounds, start working out, eat better, write a book, finish that thesis, etc. But how many of us actually finish what we start? Are you a finisher? I’m not…

Don’t be a starter, be a finisher was originally published on Self Evolve

It’s easy to start..

finisherYou start out every year strong. This is the year I’ll… (insert New Year’s Resolution here). You have great intentions. Lose ten pounds, start working out, eat better, write a book, finish that thesis, etc. But how many of us actually finish what we start? Are you a finisher?

I’m not pointing any fingers since I’ve definitely started many projects and goals only to stop and never finish them. It’s easy to start something, but way more satisfying to finish something. To crush that goal, no matter how small. To complete that big project, and be able to move onward and upward. The feeling of accomplishment is indescribable. But sometimes we lose motivation, discipline, or lack knowledge in regards to finishing our goals.

Stay motivated

Motivation is key to finishing any goal or project. If we see results, we tend to stay motivated. For example, if you continue to lose body fat week after week while dieting and exercising, you’ll continue dieting and working out. Staying motivated is one of the biggest hurdles we face. I like to look to positive social media accounts for motivational quotes and images. I try to share them on my social media as well in order to motivate others.

Be disciplined

There will be days where you don’t feel like eating well or working out. There will be days when you don’t feel like working on your projects. But you have to push through the thoughts that are holding you back. Most of the time, it’s mental. If you can push yourself to work towards your goals and projects despite not wanting to, you’ll be making progress towards being a finisher.

Do your research

If you get stuck halfway through your project, do your research. If you’ve been doing the same workout and stop seeing results, look up some new exercises to change your workouts. Research helps us expand our knowledge and make progress in reaching our goals. The more you know, the more you’ll accomplish.

What projects and goals are you working on?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “finishing goals”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “9ea8c201642c531c4e72856874e52250”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US 

Don’t be a starter, be a finisher was originally published on Self Evolve

Skinny-fat: High metabolism and poor diet combo

Some of us are blessed with height, others are blessed with beautiful teeth or perhaps gorgeous eyes. Genes play a huge role in many of our features, and some people are blessed with an extremely high metabolism that seems to never slow down. I have friends who can eat whatever they want and as much…

Skinny-fat: High metabolism and poor diet combo was originally published on Self Evolve

skinny-fatSome of us are blessed with height, others are blessed with beautiful teeth or perhaps gorgeous eyes. Genes play a huge role in many of our features, and some people are blessed with an extremely high metabolism that seems to never slow down. I have friends who can eat whatever they want and as much as they want and not even gain a pound. These people are referred to as skinny-fat. Indeed, they are thin and appear to be healthy when looking at their BMI, but upon further investigation they aren’t as healthy as they look.

Skinny-fat: skinny on the outside

Guys and girls alike who are blessed with high metabolism may feel like they have won the genetic lottery. They can literally eat anything and not gain a pound! I know for some this isn’t the case. Many guys and gals are steering away from the skinny look and prefer the more athletic/muscular/toned look. For those with high metabolisms, it can be a struggle to put on any weight, including muscle weight. They often have to eat even more than the average person just to keep up with their strength training and cardio workouts.

Fat on the inside

While these people look and feel skinny, their insides often tell a different story. Depending on what they’re eating, they may actually be holding on to more fat than what meets the eye. If their diet is high in unhealthy fats and processed foods, i.e. lots of fast food, they’re likely much more unhealthy than one would think. For most of us, fat is visible when we’re overweight. For someone with a high metabolism, their fat may be hidden. Fat can be found surrounding our organs and within our cardiovascular system. Oftentimes, people who look skinny may actually be carrying a lot of extra fat throughout their body systems. To combat this, muscle is needed in order to start burning the extra unseen fat.

Are you skinny-fat? What’s your favorite feature on your body?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “eating for muscle”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “bd434e5b14f7bbb758aab09b3960e292”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Skinny-fat: High metabolism and poor diet combo was originally published on Self Evolve

Supersets and why you should do them

What is a superset? And does it make you Superman? Yes and yes! A superset is performing two exercises back to back with little to no rest between them. Why, you ask? Because gainz! But in all seriousness, supersets are a great way to utilize your time and hit multiple muscles quickly. Typically, they use…

Supersets and why you should do them was originally published on Self Evolve

What is a superset?

And does it make you Superman? Yes and yes! A superset is performing two exercises back to back with little to no rest between them. Why, you ask? Because gainz! But in all seriousness, supersets are a great way to utilize your time and hit multiple muscles quickly. Typically, they use different muscle groups or movement patterns, though not always. Here’s why you should incorporate this method in your workout routine.

Benefits of supersets

  1. Short on time? The idea is that you’re doing exercises on different muscle groups during the time you’d normally be resting. So you get the same amount of exercises done in half the time.
  2. Build muscle! Supersets are a good protocol for hypertrophy as they help create the biological and hormonal environment necessary for muscle growth. By using your rest periods to do more work, the exercises in effect serve as active recovery for each other.
  3. Increase intensity! Shortening the rest period between sets will increase intensity by performing more work in less time. This is especially true if you are used to long periods of rest between sets.

How to build good supersets

supersetsAlternating upper body with lower body is a great way to get a total body workout done quickly. Put together three or four supersets using multi-joint exercises and do each for 8 to 12 reps and two to three times through. This is a solid resistance workout that’ll take 30 minutes or less. Other ideas include a push/pull upper body workout, utilizing antagonistic muscles. A sample superset workout is below:

2 Sets, 12 Reps

  • Squats
  • Lateral lunges (12 each leg)
  • 1 min rest
  • Barbell row
  • Push ups
  • 1 min rest
  • Shoulder press
  • Dumbbell chest press
  • 1 min rest

Do you use supersets as a part of your fitness regime?

amzn_assoc_placement = “adunit0”;
amzn_assoc_search_bar = “true”;
amzn_assoc_tracking_id = “tanoshii6603-20”;
amzn_assoc_search_bar_position = “bottom”;
amzn_assoc_ad_mode = “search”;
amzn_assoc_ad_type = “smart”;
amzn_assoc_marketplace = “amazon”;
amzn_assoc_region = “US”;
amzn_assoc_title = “Shop Related Products”;
amzn_assoc_default_search_phrase = “superman”;
amzn_assoc_default_category = “All”;
amzn_assoc_linkid = “9ea8c201642c531c4e72856874e52250”;

//z-na.amazon-adsystem.com/widgets/onejs?MarketPlace=US

Supersets and why you should do them was originally published on Self Evolve