Fight the Workout Blues

Fitness RyanI know, I know. It’s cold outside, you’re tired, it’s so dark, you’re so busy, blah blah blah. News flash ladies, no one can MAKE you be healthy but you. You have to want it bad enough to banish those excuses and stay motivated. Things that have helped me stay on track and keeping up with my fitness are keeping a photo handy of me at the size/weight I’m aiming for. Looking at that photo reminds me that my body is capable of being where I want it to be – I just need to work for it.

Another way I’ve managed to stay motivated is by doing classes at my local gym. I don’t know about you but I’m not good at going to the gym and doing a routine. I get bored, I don’t push myself hard enough and I rarely work up a sweat. In classes though, I don’t have to think. I just follow the teacher’s instructions and the group structure pushes me to work harder. Next thing I know, an hour has passed and I’m dripping sweat. In order to not get bored with the classes, I try to create a workout schedule that is realistic for me and where I’m hitting a few different classes a week.

The key is find out what works for you, it’s not the same for everyone. Find what gets you motivated and do work ladies.

Miss Fit Nadia


Easy Fitness Tricks for the Workplace

So it’s a new year and I’m sure, like everyone else, you have losing weight or getting back in the gym on your list of 2014 resolutions. The biggest mistake people can make is pushing themselves too hard too fast. You have a whole year to complete this goal and you don’t want to burn yourself out right at the beginning. Since you spend the majority of your time at work, why not start there.

Introduce some easy fitness tricks/swaps here and there throughout your work day and build on those. For example, I bought a stability ball online and go back and forth from the ball to a chair throughout the day at work. The longer I can stay on the ball the better of course, but I’m working on it little by little. You may feel funny sitting on the ball but when your co-workers catch wind of how much better your back feels, how your posture has improved, and your core has strengthened, they will be lining up to borrow it.

Another easy way to incorporate some fitness into your work day, every hour get up and take a quick lap around your office, or to the break room for some water. Try to make this break last about 10 minutes, if you don’t have anywhere to walk too, do some light stretches near your desk. Again, may look silly but when you don’t have the classic ailments of a desk worker you’ll be thanking me!

Lastly, check out this diagram for some easy and helpful chair yoga poses! Which is your favorite?

Chair Yoga for Work Fitness

Chair Yoga for Work Fitness


Miss Fit Nadia



Get Rid of Those Pesky “Love” Handles!

Tired of that extra little flab hanging out around your hips? Try these easy to do, even at home, fitness tip!

All you’ll need is you, a flat surface, and a broom or something of similar shape. Standing on the flat surface with your legs spread shoulders width apart, hands holding the broom straight up above your head. Keeping your arms straight, bring them down to your right side as far as you can go, remembering to keep your arms and legs straight. Slowly, return to your starting position, then move to your left side. This is 1 repetition.

Start off doing  6 reps at least 3x, and gradually work yourself up to more. In a few months, maybe even a few days we guarantee you’ll notice a difference!

What fitness tips do you have to share?

Let’s Yoga It Up!

Are you a yoga fan? I am and have been enjoying its benefits for quite some time now. Not only does yoga help me center myself mentally, it has helped my center myself physically too. My coordination has improved, as well as my agility and flexibility.

After having done yoga for so long, I thought hot yoga wouldn’t be so bad. I figured it would be like doing yoga in a sauna, warm but not scorching. Boy, was I wrong. The class I attended was a power yoga and while it was hot, it wasn’t as hot as a Bikram yoga class can get.

In my power yoga class, the heat crept up on me and before I knew it I was drenched in sweat and I was literally dripping. This was a 80-minute class and I’m almost positive that this happened not even 15 minutes in. You can only imagine what it was like for the remaining 65 minutes. My tweet post class read, “Holy Sweat Gods, that was intense! But I made it through! #hotyogaisnotforsuckas” You can draw your own conclusions about that. 

Thankfully, I had prepared to be drenched and brought a towel for my yoga mat, a towel for my face, and plenty of water in with me. You can take a break anytime you want during the class and rest or hydrate. I managed to keep up and not have to take any breaks but man, was my body sore the next day. Personally, I don’t mind that because it means I worked out parts of my body that needed it. No pain, no gain right?

I can say that I enjoyed both types of yoga classes and will most certainly be attending more hot yoga classes in the future. Who knows, maybe I’ll even build my tolerance enough to try out a Bikram class.

Have you tried a hot yoga class before?


Hate the treadmill but need to get your cardio in somehow? Love to dance? Then Zumba is for you!

For those of you who don’t know, Zumba is Colombian based dance fitness program. It combines dance, cardio, and aerobics in the form of different styles of dance, such as hip-hop, salsa, soca, martial arts, and belly dance moves.

Over the past few months I’ve been working in Zumba to my workout routine, and I must admit I really enjoy it! Not only is it a good workout, it’s also fun and keeps me from getting stuck into a routine. The moves are relatively easy to pick up, and the class is made up of songs that change from week to week so it keeps you on your toes!

Have you tried Zumba?

Bike for a Better You

Everyone is always looking the *new*activity or way to improve themselves and their lives. I have your answer, take it old school and bike! Summer is the perfect time to dust off that old bicycle, or to purchase one. Here are just a few reasons why you should become an avid biker this year:

  • On-going use of a bicycle has virtually no carbon footprint
  • Great exercise and cardio; biking works your whole body and will result in better muscle tone and a healthy heart
  • Fantastic way to get a natural tan (but don’t forget to apply sunblock liberally)
  • Cycling can be therapeutic and has been shown to improve mental health
  • Biking is great for improving your coordination skills
  • Perfect way to slow down from your busy life and enjoy the scenery and fresh air!

As you can see biking will benefit your life in numerous ways! When is the last time you went for a ride?