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

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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?

Dance Trance!

Have you heard or taken part in this fun fitness craze or a similar one, like Zumba? I was introduced to Dance Trance by a friend who knew I loved to dance, so I thought I’d try it out with a friend and enjoyed the class quite a bit. For those of you who don’t know what I’m talking about, here’s a little rundown.

Dance Trance is designed to give you a sweat-inducing workout, while having fun dancing to popular songs! Really, that’s it. The class I went to wasn’t a full on Dance Trance class since I didn’t know any of the choreography to the songs yet. Instead I took a “Break Down” class, where I learned 2 dances in the span of an hour. I’m not ashamed to admit, I was definitely sweating from learning just those two!

Typical Dance Trance classes go through 12-20 songs back-to-back depending on the length of the song, in an hour class. They moves range from all genres of dance; hip-hop to ballet. Don’t worry, all classes are lead by certified instructors, all ages welcome – they even have kids classes! All in all it was a fun workout that I would definitely try again!

Have you tried Dance Trance or Zumba?

Zumba!

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?

Pesky Tummy Flab? Try Partner Abs!

Well… I think we all know how hard it can be to get rid of that pesky lower tummy pooch. And with swimsuit season quickly approaching, now is the perfect time to start getting back into shape!

If you’re like me … you absolutely hate doing crunches. Partially because they are no fun but also because they don’t really target that lower tummy area. I started doing “partner abs” to give my abs – including the lower ones! – a good (and full) workout. They are easy to learn but not easy on your mid-section… which makes this a perfect workout to add to your everyday life.

modern girl's martha flat tummy

Here’s how you do it:

  1. Grab your boyfriend, husband, friend, roommate, sibling – whoever will help you.
  2. Lay on the floor and have your partner remain standing; their feet should be about shoulder-width apart.
  3. Lay your head between your partner’s feet and hold onto their ankles.
  4. Lift your legs up toward your partner who will then give them a push back toward the ground.
  5. Don’t let your legs touch the ground but let them go as close as possible then lift them back up to your partner.

Repeat as long as you can and I promise you’ll feel the burn! What is your favorite exercise tip for the dreaded lower tummy flab?

modern girls martha miss fit