Fitness Goals

10 Ways I’m Changing My Workout this Winter

Changing up your workout is not only important to keep you mentally sane — who wants to do the same workout day in and day out?  It is imperative in order to continually see your body progress towards your fitness goals.

Its also important to change up your workouts in order to see changes and progression in your body – no matter how lean you are or how many pounds you want to lose there is ALWAYS ALWAYS ALWAYS room for improvement.

Here’s how I’m changing my workout this winter:

1. Only hitting the gym 4 days a week
2. Starting with 2 exercises for each body part — 3 sets for the first exercise — 2 sets for the second exercise — increasing the sets/reps and number of exercises each week
3. Training Back with Shoulders two times a week (this is the area I’m trying to improve)
4. Legs and Biceps at the beginning of the week — making sure one of my cardio days is after my leg workout
5. Chest and Triceps once a week — in between my two shoulder/back workouts
6. Cardio is low intensity only three times a week
7. Focusing on lifting heavier weights — making sure to see some improvement each week
8. With heavier weights my reps are only going to be between 4 at the lowest and 8 at the highest
9. Focus is on building muscle not losing weight — need to keep this in mind if I don’t always like what I see in the mirror — its going to pay off in the long run
10. Spending as little time in the gym as possible with the most effective workouts
11. Going to try and incorporate Yoga at least once a week

These are only some of the changes I’m making to my workouts this winter. These changes — while some minor — are made to help me achieve my fitness goals this winter — help me to change my physique and create a better body. Now its off to the gym to make some moves!!

What are you doing to your workout to make improvements to your physique?

The Definition of Inspiration – Inspiring Women: Emily Stirling

If you need some inspiration to hit the gym on a tough day – look no further – inspiration has arrived in full force – her name is Emily Stirling. Emily is dedicated to living a healthy lifestyle, dedicated to being the best she can be and dedicate to helping others achieve their own fitness goals. Let Emily inspire you, as she has inspired me….

Four Tips to Stop Emotional Eating and Reach Your Flat Stomach Goals

We are all victims of emotional eating. Its the simplest form of self-sabotage that will derail any flat stomach diet before you can finish your first ho-ho, brownie, or slice of pizza.

Its time to put a stop to emotional eating. Its time to stop letting life get in our way and eating because we had a bad day, a great day or a so-so day.  Its time to overcome our moments of weakness and make sure that no matter how delicious that plate of cookies look – you have bigger and better places to go – and those cookies will not help you get there.

Breaking Through Barriers – Inspiring Women: Alyson Boyd

Your personal relationship with food can either make you – help you lose those last 10lbs – or break you – help you gain those extra 10lbs. Understanding how our bodies react to food is imperative to reaching any type of fitness goal.

Alyson Boyd, this week’s inspiring woman, has overcome a ‘topsy turvy relationship with food’ in order to win both her Figure and Fitness class at one show. Combining her positive relationship with food and dedication to the gym, while working towards her MBA in Sports Business and Marketing – Alyson is an expert in time management and making sure that no matter the circumstance – nothing gets in the way of her and reaching her goals.

Find out more about Alyson and just how she balances her hectic lifestyle.

Why Do YOU Workout?

In order to be successful at anything you do you need to know WHY you are doing it. Understanding the WHY helps to give you purpose and when you are working towards a goal it helps to give you motivation to keep working toward that goal no matter the obstacles.

Since my favorite topic is working out – I thought I’d leave it to you – to tell me WHY you workout. Knowing this will only help you reach your fitness goals – whatever they may be – faster. As well as keep you motivated to keep going to the gym to matter the hour or the type of day you’ve had! So – THANK YOU for being so MOTIVATED and helping me write today’s post.

*If you not sure WHY YOU workout – check out what these folks said – maybe they can help to inspire YOU**

Womens Ab Workout asked:

Why do YOU workout?

You answered:

Debbie Thornton Le Duc – To attain the body that I want and it improves my moods, sleeping, and health.

Nichole Thompson Williams – For cosmetic and health reasons. So I can maintain my “hot mom of four” status! haha

Melissa Roberts – Because it makes me feel and look amazing…no better feeling of accomplishment after a good/tough workout, (& guys staring in amazement when I lift…lol and compliment of people saying you look like you work out

Staci A. – I workout because diabetes runs in my family. I’ve seen it cause heart disease,no kidney function,& blindness.

Stacy Burchfield - To help reach my ultimate goal/dream and i can’t imagine not living a healthy lifestyle.

Teresa Skipper Jordan – Because I LOVE IT!!!!

Amira Lamb – Keeps me sane. Also, it keeps me feeling powerful. Like I can take on and do anything.

Nan Gray – To keep my j-lo booty in shape!

Jaime (@balanceblog) – To be healthy and happy…and so life doesn’t have to come to a halt when presented with indulgences.

@BodyRefinery – Pure Vanity! Well and to be healthy as well… : )

Mike Murdoch – My motivation is to find a better girlfriend lol!

Lorrie (@Cuteangel79) – I workout to improve my health and help toward my weightloss goal.

Melissa Bazarian – I work out to stay sane.

Robert Koenig – I workout so I can enjoy a long and active life with my family.

@MissMotorcade – I workout because it makes me look great, feel great (inside and out), is a great stress reliever and gives me awesome energy!

Inga Duncan Thornell – Why do I work out – so I can eat!

Sarah Kay Hoffman – To make me feel confident, bold, strong and to keep me healthy, fit and full of energy!

Scott Thomson – To look SEXAY!!!! Ha ha, kidding… sort of! To be healthy, stay in shape, live longer, look better and feel better.

Terry Ann Arnough – Working out keeps me in shape to protect my clients.Being mentally, physically and emotionaly fit gives me the tactical advantage, it allows my fighting skills to be sharp and keen and I feels good to know that I can handle a situation if it occurs.

Carmen Burk - Because I respect myself and my body….must treat me well

Cara White-Winter – Main reason is that it helps keep my total intake of insulin low, which over all makes me healthier. Second reason, I just like to!

Anna Aragon – Because its a drug that i am addicted to!!! And it makes you feel amazing!!!

Abby Campbell – It’s actually my drug! LOL! But, I also do it to (1) be healthy; (2) stay fit and trim; (3) release tension and frustrations; (3) continue in my youthfulness ~ being 42 I need that… lol! Most of all, it just helps me to be more focused, clear minded, and well rounded (but not in the physical sense… lol)!

Kim Newson – Because I love it so! It brings me complete and utter joy.

Tyree Newell Rae – Working out makes me feel great internally and externally..its the key to achieving my goals.

If you’re not up here – I want to know – WHY do you YOU workout?

*Check out more of YOUR answers — How do you describe a woman who goes to the gym?*

Fats That Kill – Understanding Why Bad Fat is Bad

While trying to lose weight, we all spend hours carefully reading the labels on every food product – trying to find the food with the least amount of fat. However, if you read the label wrong, you may get the wrong type of fat in your product, therefore sabotaging your own weight loss process.

There is more than ONE type of Fat?

Yes – there are actually at least four different types of fat. Two are good for you and two are bad for you. Just like the Disney Movies we grew up watching, with the good witch and the bad witch, there are also good fats and bad fats.  Understanding the differences between these fats will help you reach your fitness goals.

If your diet is full of the ‘bad’ fat you not only sabotage your fitness goals, but you are also putting your health at risk. Studies have proven that a diet high in ‘unhealthy fat’ can cause high cholesterol levels, increasing the risk of heart diease.

So read about the bad fats….become familiar…and STAY AWAY!

Bad Fat

Saturated Fats:

This is one type of fat you want to stay FAR away from. Saturated fat raises your blood cholesterol as well as your ‘bad’ cholesterol or your LDL cholesterol levels.  This type of fat is found in most animal products such as whole-milk dairy products (cheese, sour cream, butter), red meat and eggs. Plants have also been found to be a source of this nasty fat such as coconut oil, palm kernel oil, and palm oil.

Trans Fats

You know trans fats are bad because they aren’t even produced by products found in nature – they were created by scientists.  Scientists ‘hydrogenated’ liquid oils to make them have a longer shelf life and withstand the food production process better.  These trans fatty acids are found most commonly in commercially packaged foods and many fried foods – such as french fries by your local fast food chain.

How to get rid of “Bad Fat” in Your Diet?

The easiest way to get rid of the bad fat in your diet is to watch what you buy. Look for the ‘low-fat’ products when buying cheese or sour cream. Instead of creating a cream sauce for your chicken – try using spices and herbs instead. Stay away from fast food chains and their fried entrees.

Most importantly, watch what’s on the label. If you aren’t sure if a product has a ‘bad’ fat in it – look on the label.

What type of fat should I have in my diet? Find out here

Inspiring Women – Kerrie Ann Frey

We all start from a different place and all seem to partake in a similar journey – exploring the world of fitness. Kerrie Ann Frey started out as a fitness writer and has recently become a certified Pilates instructor. Kerrie Ann knows life in the fast lane – balancing being a wife, mother of three and a fitness fanatic and advocate, yet she still manages to make time for herself and her fitness routine and flat stomach goals. Starting of the New Year with a wonderful inspiration…Kerrie Ann Frey and find out how you too can make your fitness goals a reality this year.

Stay Slim Over the Holidays – Your Holiday Sweets Survival Guide

by Holly Rigsby

(Busy Mom Fat Loss Expert and Author FitYummyMummy.com – Founder ClubFYM.com)
Holiday sweets are some of my FAVORITE sweets of the WHOLE year! This year, I’m determined to eat in moderation and not let my fitness goals go out the window. I knew that I couldn’t write the best article about avoiding sweet treats on my own, so I looked to the help of a Fat Loss Expert – Holly Rigsby.  She sent me this GREAT Holiday Sweet Survival Guide that was just too good to keep for myself! So, please enjoy this sweet read, while avoiding the sweet treats this Holiday season.

Holiday Sweets are Everyone’s Concern over the holidays.

Overeat sugary sweets and your body goes into fat storage mode for your body releases more insulin, a powerful hormone that signals your body to store fat.

Treating yourself too often will most certainly…

- zap your energy
- disrupt your concentration and focus
- impair your immune system
- elicit mood swings
- accelerate the aging process
- increase cravings
- contribute to the Dreaded Holiday Weight Gain

Overeat sugary sweets and your body goes into fat storage mode as your body releases more insulin, a powerful hormone that signals your body to store fat.

Sugar is the Anti-Slimming Nutrient.

What is a Fit Yummy Mummy in the making to do?

You can enjoy the season and the best foods it has to offer without sacrificing your waistline. The following Holiday Sweets Survival Guide will help you practice Smart Indulging so you can Stay Slim this season.

Rest assured that you can enjoy your favorite Holiday Sweets! I created a 3 Step Holiday Sweets Survival Guide to help you practice Smart Indulging so you can Stay Slim and on track this season.

1. Have a Sweet Treats Plan

The best way to not blow it is to plan ahead and know when you will treat yourself. This will help you stay on track – you have something to look forward to and you are not depriving yourself (which only leads to more intense urges to over-indulge).

2. Do Not Skip Meals

Skipping meals to “save room” for your sweets treats will only slow your metabolism down, so the fat storing impact of sugar has a greater effect on your body’s ability to gain holiday pounds. Instead, eat supportive meals every 3 to 4 hours throughout the day. This will keep you satisfied and boost your metabolism – lessening the effect of sugar on your waistline.

3. Avoid Sugary Drinks

If you want to keep your sugar level in check, don’t waste your consumption on a soda, juice or fancy coffee. Save these “empty” calories for the treats you truly desire.

4. Check your Self-Talk

Rid yourself of self-sabotaging views – such as “I need to eat this, it’s the holidays, they only come once a year.”  This type of thinking will only cause you to spiral out of control with little to no concern of the choices you make each day. Instead think about what you can do to keep you fat loss efforts in check.

The most important tip….Practice Moderation!!!!

Keep your sweet treats in check, schedule your Short Burst Exercises and enjoy a slim and trim body throughout the holidays.

Trying to lose your holiday weight or get a jumpstart on your New Year’s Resolution? Try Holly Rigsby’s 7-Step Quick Start Guide for the 7 Successful Habits of a Fit Yummy Mummy.  You too can reach your fitness goals and be fit BEFORE the New Year!

Dedication and Focus – Keys to Reaching Your Flat Stomach Goals

I get a lot of emails from readers, and honestly – it’s one of the best parts about the internet – interacting with my readers and clients without meeting them in person and continuing to help motivate and guide them to reach their flat stomach goals.

Well, I recently received an email in response to my last article about Why Women Need to Lift Weights in the Gym. Here’s what she said….

Hey Melissa!
Thanks for the great articles and info on your site – it’s really helped me get back in the gym. Lifting weights used to be my big fear, however, now I’m having a problem staying dedicated to my routine. I’ve learned to eat healthy and clean and I’ve lost some weight.  But, it’s not enough – I want a flat stomach, I want to lose more weight.
I’m motivated and I know what to do in the gym but I can’t seem to stay focused or dedicated to my workout.  I’ll go to the gym for a few days and then won’t feel like going one day and then I don’t go back for days.  I don’t know what I need to do to get focused because I’m starting to get frustrated at my ‘ditzy ways’ with the gym.
Any suggestions?
Thanks for your help
Monica

I know Monica is not alone. Personally, I have struggled with the same issues of dedication and focus as sometimes life comes at you fast and from angles you are least expecting it too.  If you’re not 100% motivated or dedicated to working out, it makes getting there and achieving your goals that much harder.

Today, we’re going to solve Monica’s problem (and yours) and we’re going to make the commitment and stay dedicated to our goals and fitness plan…

First, answer these three quick questions:

1) Why are you working out?
2) What are your fitness goals?
3) Do you like working out?

The answers to these three questions are connected and I’ll show you how here…

#1 – Why are you working out?

If your answer is ‘because I have too’ – if I was grading this answer as a paper – I’d give you a D! Not enough information and that truly does not tell me WHY you are working out – do you have to because you ‘feel’ like you have to or do you ‘have’ to for health reasons? WHY are you working out?

If you don’t know why you are heading to the gym every day before or after work –t hen why bother going? Maybe you workout because you truly enjoy it – AWESOME – now from here we create your fitness goals of what you want your body to look like, feel like, and be like.  You may workout because it is necessary for your health – from there you create your flat stomach goals.

*Being Dedicate + a No Pain No Gain Attitude has gotten Ava Cowen to THIS level*

However, if you are working out because you feel like you have too – then we have a problem that needs fixing.  My first question is – What or who around you is making you feel like you ‘have’ to work out? Yes the benefits, of working out, are but you shouldn’t feel like you HAVE to do it – you make your own decisions everyday – you control what you want to do – don’t let anyone else make you feel like you ‘have’ to do something – we’ll continue this one in number three.

#2 – What are your fitness goals?

I’ve heard many people respond to this question by saying – wait I need goals when I work out? WOAH!! Stop right there – like question one – if you have no purpose for what you are doing – then why are you doing it? You are wasting your time!

When setting up productive goals – you need to set up long term goals, and then the short term goals that will help you get there. Like Monica mentioned – she wants a flat stomach – well – if you don’t have the dedication daily – you’re not going to get there (sorry for the hard truth!) How can we fix this?

First, make getting a flat stomach by X date your long term goal. Make the commitment, put the date on your calendar in pen, sign up for the show, the race, and the climb, whatever it is. Now you’re committed – hopefully the date is a few months in advance – and from here you set up your flat stomach workout to help you reach that goal – you are committed and know what you are working for.

Since we sometimes get distracted by life and all that is around us, it is also important to set short term goals along the way – I want to lift x amount of weight by this day, I want to run X amount of miles in X time by this day, etc. Short term goals; have to be accomplished to get you to the big picture in the end. Even set up daily and weekly goals. The more goals you set up for yourself the greater commitment you make to yourself and the more dedication you have because you want to achieve those goals. No one wants to set themselves up for failure – only success. Goal setting helps you reach that success – and what is better than being successful? Knowing you reached your goals is one of the most exciting steps in the process.

#3 – Do you like working out?

If you answered NO WAY JOSE to this question – I want to know why you are doing it then. Why are you forcing yourself to do something you don’t want too? This question relates back to number one – why are you working out if you absolutely hate it! If you don’t like walking on the treadmill – find another way of doing cardio that you like – there are TONS of options.

If you don’t like going to the gym and lifting weights in front of all those big meat heads – find a private trainer, or studio that you can work out in. There are SO many options out there – find one. If you are a fitness fanatic (like myself) then awesome! But now it’s time to figure out WHY you are working out and from there make a plan and make your time in the gym effective towards some ultimate goal.

One more tip – Tell someone what your goals are. Email me – melissa@womensabworkout.com – and tell me what your goals are – I’d love to know. When you tell someone, they help to hold you accountable and they can help keep you going.

Now it’s time to be dedicated to you – no more excuses as to why you don’t have the six pack you want, why you don’t fit into your ‘skinny’ jeans – the time for you to do it now. Exercise is exercise. Make the commitment, stay dedicated, and focused and you can do it. And let me know what you’re working towards – I’d love to know and we can work together to make sure you get there!

Flat Stomach Snacks of the Week – Four Healthy Snack Options

A new week of working towards your fitness goals and flat stomach is about to begin. It doesn’t matter anymore if you didn’t stick to your diet last week or missed a few workouts. Its a new week and now is the time to plan and make sure you don’t make the same mistakes as last week. Or if you had a perfect week last week – ate every meal you had to and had some AWESOME workouts, its time to make sure that this week is perfect yet again.

In order to ensure a successful week I’ve created a list of four of my favorite healthy snack options that are quick and easy to put together, plus GOOD for you. In order to ensure maximum fat loss and great results, its better to eat 5 to 6 smaller meals a day, two of them (between breakfast and lunch then between lunch and dinner) can be what I like to call ‘snacks’.  Adding these snacks into your flat stomach diet is going to help you keep your metabolism going and burning fat all day long, even when you’re at work sitting in front of the computer.

Most importantly, they’re tasty. Many people think that the term ‘healthy’ means ‘no flavor’ or ‘tastes like cardboard’ – no ma’am! I’m personally not a fan of cardboard – SO I’m not going to share anything with you that tastes that bad!

Now that I have your mouth watering…here we go!

1. Yogurt – Yogurt is simple and easy to pack, especially if you’re on the go. Yogurt is a great source of protein and healthy fat.  Add some fresh fruit or some granola (depending on your carb intake) and you’ll have a tasty sweet treat to keep you going until lunch.
   



2. Natural Peanut Butter – Easily my favorite flat stomach diet staple.  Put a tablespoon of peanut butter on some celery, an apple, or a low fat rice cake for a quick snack that will fill you up. Sometimes, I forget the vegetable or fruit and just eat peanut butter right out of the jar! Its SO tasty and a great source of natural healthy fat that will help keep your burning the ‘bad’ fat.
3. Almonds – Almonds are an AWESOME snack time option, not only because they are tasty but they are SO good for you! Almonds are a great source of fiber, Vitamin E, and magnesium (that’s just on top of the usual protein and healthy fat).  Almonds help lower blood pressure, fight heart disease and help you build muscle.  Next time your hungry, have a few almonds and let the fighting of fat and high blood pressure begin.

   

4. Blueberries - Instead of reaching for the bowl of M&M’s on your desk – next time reach for a handful of blueberries. This delicious sweet snack have loads of benefits, as research has recently discovered. Blueberries have the highest levels of antioxidants, which will help fight disease, and they are a great source of fiber, which helps prevent the absorption of some fat.  Add your blueberries to your yogurt or cottage cheese, or even eat them by yourself and you’ll be satisfied until your next meal.

There are so many healthy snack options, these are just a few of my favorite to get you through this week.  Another quick tip for successful weight loss this week – make sure to add these delicious treats to your grocery list and buy your food for the week before the week starts. Knowing what you are going to eat all week only helps to set you up for weight loss success – ensuring that you have all the food you need all week long.  Then pack up your meals the night before and your ready to go!

Let’s make this week another successful week!