I can still hear my mothers voice in my head as I sit at the dinner table trying to finish those last few mouthfuls so that I left a clean plate. This mentality of eating was fine when I was little, but now all it causes is an expanding waistline. Its time for us to quit the clean plate club and start losing weight! Read the full story

We all know that women need to lift weights in order to get a tight and toned physique. One exercise that  many women stay away from is the Chest Press. However, this is a big mistake, especially when trying to tone your arms and get rid of arm flab.

First, I would like to say I understand WHY many women stay away from the chest press. Its the one exercise that you look at and not only does it look kind of scary, but there is always some dude at the gym with 4 plates on each side trying to get his ‘pump’ on. And going to sit next to him is always slightly intimidating because what if you don’t know what you are doing?

But that can no longer be your worry – as of now you will know exactly HOW to do a chest press and WHY you need to add it to your exercise routine.

Watch the video below and you’ll be burning fat and getting rid of arm flab in no time!

Still have questions? Add a comment below or email me – melissa@womensabworkout.com – and I’ll be happy to help!

I had a bad week. Well, not the worst week in the world because everything went wrong type of week.

I just didn’t eat well this week. I ate so poorly, I honestly feel like a cow.

I tried, but time got away from me and it was more convenient to grab a quick bite to eat (which usually wasn’t a healthy option) than to plan and pack my meals for the day.  So, instead of having a shake and peanut butter for snack, I skip snack time (missing my built in snack time at school!), get hungrier and hungrier, then when I have the time to eat lunch, I eat WAY too much.

After I eat WAY too much, I usually get angry at myself first for eating WAY too much, then I get comatose and grossly full.  The desire to do ANYTHING else for the day usually disappears and the couch just looks SO much more comfortable.

Now, don’t get me wrong – I did workout a few times this week, but it was a crazy week and the gym became the bottom of my list of priorities. I can’t believe I just wrote that because honestly, the gym is my MOST favorite place to go. When I don’t go – I honestly get cranky and sometimes I become impatient and more stressed – again not a good combo.

I know I’m not the only one who shares these feelings or experiences, which is part of the reason why I’m sharing them with you – to let you know that we are all human and we all make mistakes.  By no means is this the worst week of my life.  However, a week of bad eating and no gym can provide set backs in your road to success – not only have you possibly consumed more calories than you need but you haven’t burned them off either.  And in some cases, its REALLY hard to get back on the ‘healthy’ eating track and lifestyle, because it was so much easier to eat the junk food or skip a meal and so nice to sit on the couch after work instead of going to the gym.

But if we let ourselves give in to the ‘bad’ weeks then we will never reach our goals.  We will never fit into our ’skinny jeans’ or look good in that ‘little black dress’ that we have to wear to a wedding in 3 months.  We may never get the ‘flat stomach’ that we’ve always dreamed about or have ’sexy legs’ to wear shorts with before the summers over.

Ladies, I don’t like losing. Losing weight yes – but not accomplishing my goal NO!

I had a bad week, but instead of becoming frustrated and angry at myself for doing it, I’m going to reflect on it. I’m going to remember how gross I feel at this exact moment – how I don’t like it – and review the goals I have written down for myself (if you don’t have any – now’s the time to write some!) – and get back on the trail to make sure I achieve those goals.

I’m going to look at the path I was taking and figure out why I fell off the trail.  I’m going to see what I need to do to make sure that I don’t fall off the trail again – maybe rework a few things, make sure that I plan my meals in advance, buy everything I need, and remember how good I feel when I eat healthy and go to the gym.

I’m going to look at pictures of myself from 2 years ago…

…and see how I looked then, remember how I felt then, and look in the mirror at myself now (I don’t have an updated one yet! Need to take one!). To show myself how far I’ve come, that I am not a failure and remind myself that I CAN DO IT! I will do it…even though that DQ Blizzard was REALLY good…I WILL reach my next goal…

Because I/YOU decide when you wake up each morning if today is going to be a good day or a bad day…and honestly, the good days are A LOT more fun!

How was your week? Did you have any problems, setbacks, frustrations? What are you going to do to make sure that today is better than yesterday?

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