Category Archives: Fitness Motivation

15 Minute Total Body Workout

So, as promised in my last article, here is a 15 minute body weight, do anywhere workout! If you want to start off slower, shoot for ten minutes. Do 10 reps of each exercise and see how many sets you can get in during the allotted time. As you get better at it, push for a longer time, or more reps of each exercise!!

1. Body Weight Squat

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How to do it: Stand with your feet shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees until your thighs are parallel to the floor. Pause, and slowly stand back up.

2. Judo Push-up

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How to do it: Begin in a pushup position but move your feet hip-width apart and forward, and raise your hips so your body almost forms an upside-down V. Lower the front of your body until your chin nears the floor. Then lower your hips as you raise your head and shoulders toward the ceiling. Now reverse the movement and return to the starting position.

3. Sprinter Sit-up

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How to do it: Lie on your back with your legs straight and arms at your sides, keeping your elbows bent at 90 degrees. As you sit up, twist your upper body to the left and bring your left knee toward your right elbow while you swing your left arm back. Lower your body to the starting position, and repeat to your right. That’s 1 rep.

Good luck and remember this is just a general outline of how you can fit a full body workout into your hectic schedule. Feel free to switch up exercises, increase reps and time, or add extra exercises in!! Do what feels good for you, the important thing is that you get up, get out and DO IT!!!!

Much love,
Shannon

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How to Break the Cycle of Excuses, Over-Eating, and Falling out of Your Fitness Routine

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I totally understand, I’ve been there myself. Since I’ve started training others full time, teaching classes, and running out of time by the end of the day, I have found it incredibly difficult to stick to my healthy lifestyle. It’s so easy to say “push through”, “stick with it”, “focus on your goals”. At the end of the day, however, sometimes those motivational messages just aren’t enough. Here is how I have managed to stick with my routines (despite falling off more than once, it happens) and if this article helps even just one person then I’ve accomplished my task!

1. “I just don’t have any time”
I am a HUGE believer that you should exercise when you will get the most out of your workout. This, unfortunately, isn’t always possible with the hectic lives we all lead! No need to fear! Instead of saying “well I missed my normal workout time, that’s it, it’s all ruined for the day.” Encourage yourself to get in 15 minutes of something low intensity right before you shower (post on super quick full body exercises to follow shortly). Even though it may not be the same as killing it in the gym, it will still boost those positive, feel good chemicals in your brain, and soon enough it will become a habit!

2. “I have no time for a healthy meal”
I am a huge advocate of prepping food out once (or twice) a week. If that still is too much for you to fit into your schedule it takes approximately three minutes (and I have TIMED this) to create a healthy fulfilling salad, with a yummy healthy dressing that will both be filling, nutritious, and will make you feel good about the decision that you made!! (Recipes for healthy quick meals to follow shortly!!)

3. “I have no motivation, I feel like I just can’t do it anymore”
This is probably one of the biggest reasons people fall out of their routine, lack of motivation. I cannot emphasise enough, DO NOT BE AFRAID TO ASK FOR HELP!!! I’m a personal trainer, it is my job to make others fitter, healthier, and feel better about themselves, but, I’m getting ready to go back and see my mentor (check out @trainingaspects – they are the absolute best!!) for one month to up my cardio, strength and get myself to that next level. Find encouragement where you can! Whether it be from family, friends, a trainer, a blog, or wherever you can! Dig deep! You have it in you and you can accomplish whatever it is you want to. Always keep your eye on the prize and don’t be too proud to accept help from others!! Even Ghandi had a spiritual mentor, if he needed it, I’m sure the rest of us can admit to the fact that sometimes we just need that little bit of extra help!

I hope some of these tips helped, if you have questions, comments, feedback, I would absolutely love to hear it!! Please remember, you are doing this for YOU! For YOUR health, YOUR mental wellbeing, and sometimes we need to take a step back and focus on ourselves a bit more and remember, we can’t help others until we are the best person that we can be!!!

Much love,
Shannon

Exercise of the Day! Stability Ball Knee Tucks!!

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Start in a push-up position with your feet up on the ball.

Make sure that you engage your core and raise your hips so your back is flat before you begin.

Keep your back flat and try not to raise you hips as you draw your knees into your chest.

Extend both legs back out to the starting position and repeat.

Exercise of the Day! Stability Ball Back Extensions!

If you think this move sculpts only your back, think again: Your glutes do the work to pull your body up.
Do it:
Lie facedown on a stability ball, hands behind your head, feet against a sturdy object. Squeeze your glutes and lift your torso up until your body forms a straight line. Hold for one or two seconds. Slowly return to start. That’s one rep.

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Exercise of the Day! The Superman!

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This exercise is a good supplement to all those crunches, the Superman is a great way to strengthen your lower back and tone your glutes. All you need to do this exercise is your body weight, no equipment necessary.

1. Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
2. Keeping your arms and legs straight (but not locked), or placing hands behind head while keeping torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
3. Hold for two to five seconds and lower back down to complete one.

Try to perform 10 reps for 3 sets. Have Fun!

Exercise of the Day! Knee to Outside Elbow Planks!

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Start with a standard high plank. Slowly bring your right knee toward the outside of your right elbow. You’ll be tempted to look back to see how close your knee is—don’t do it! It will make you round your shoulders and drop your hips. Just get it as close as you can without losing your form. Be sure to have your hands stacked underneath of your shoulders and keep that core engaged the entire time! Repeat on the other side. Perform 20 total reps alternating legs (10 on each side) on each side and complete 2-3 sets. Enjoy!

Exercise of the Day! Medicine Ball Rock and Roll Ups!

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This one is a toughie at first to coordinate, but hits all the major muscle groups in one powerful move. Lie down, back to the mat, with knees bent. Hold a medicine ball on the ground with arms fully extended overhead. Pull the knees into the chest, preparing to use the weight of the ball (and the strength of your core!) to help catapult you to a controlled squat position, then standing. Next, slowly lower back into a squat, and ease back to the floor, butt first before lying back down. Don’t get too comfy though: The goal is to rock and roll for 10-12 reps.

When is the Best Time to Train?

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So, when is the best time to train?  It’s a loaded question that if you asked a number of professionals you would probably receive a plethora of different answers.  There are a lot of different variables to take into consideration, one being that sometimes psychology wins out of physiology when it comes to dragging your butt to the gym. Bottom line is, don’t let the time it says on the clock hold you back from getting your sweat on.  Here are the top five times of day to train.

1. When it Fits Best into Your Schedule

Thank you captain obvious, surely this is the first one that comes into everyones mind.  The majority of us lead hectic, busy lives, which leaves us little time for much else.  The great thing about our bodies is, they adjust.  Sure, you may only be able to fit in a half an hour at the gym right after work, and it will be hard the first few weeks, but after that you will fall into a routine and staying with that consistent time will help you stick to your workout regimen.  

2. When You Feel the Most Energy

Thanks to our circadian rhythms which control our body temperature, blood pressure, alertness and metabolism, among other things, some of us are morning people and some of us dread the thought of opening our eyes before 11am.  I don’t think this is something that should be ignored.  The good news is that research done by the University of North Texas, Denton found that even though circadian rhythms are inborn, we do have the ability to reset them.  If the only time you can work out is early mornings, keep setting that alarm, once your system resets itself you’ll have no problem rising to the sound of chirping birds. 

3. When Your Nutrition Meets Your Goals

If you’re looking to be stronger, faster and improve performance, your body needs to be properly fueled.  Muscles have big reserves of a complex carb called glycogen.  Muscles convert glycogen into energy that your body utilizes throughout the day.  Glycogen stores are usually at their lowest in the morning, which is not ideal for performance. 

4. First Thing in the Morning on an Empty Stomach

If you’re trying to drop pounds and lose fat, working out first thing in the morning on an empty stomach is probably the best time for you.  If your glycogen stores are depleted, your body is forced to utilize its fat stores for energy.  If you find you lack energy before your morning workout, have something light like a protein shake. 

5. At Night Before Bed

Can exercise improve sleep quality? Yes, and no.  Exercise increases core body temperature, heart rate and prompts your system to release epinephrine (adrenaline) none of which are ideal for sleep.  On the other hand, exercise reduces stress hormones such as cortisol, which can leave your body in a more relaxed state for sleep.  Try to wait and hour or two after a late workout to allow your body time to return to a rested state.  

Don’t forget some other key points, such as the fact that morning exercisers are more likely to be consistent with workouts according to research.  As far as afternoon workouts are concerned it has been shown that injuries are less likely to happen during mid-day because we are most alert and our body temperature is at its highest, so our muscles are warm and flexible.  Also, according to research, body temperature is at its highest between 4 p.m. and 5 p.m. and at its lowest just before waking.  You will find that your strength is the greatest in the afternoon.  Studies show strength output and anaerobic performance, such as sprinting is 5% higher in the late afternoon, as well as endurance being approximately 4% higher around the same time of day.  

I hope this helps some people to decide and stick to a plan of when they are going to get their workouts in.  Remember, getting a small session in is better than nothing at all, and making a habit of breaking a sweat everyday could be the best thing you do for your longevity.  

 

 

Exercise of the Day! Reverse Lunge Knee Up!

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This is a great exercise to help work on your speed and strength.  Begin by standing on one foot, then step the opposite foot backwards into a reverse lunge. Powerfully push through the front foot and bring the opposite knee towards the chest. Quickly step back into a reverse lunge and repeat! Complete 10-12 reps on each side and try for 2-3 sets. 

Exercise of the Day! Battle Rope Grappler Hip to Hip Toss!

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This is a fun battle rope exercise. It mimics the movement a grappler makes when they toss someone over their hip. Grab the rope so the ends are sticking out from between your thumb and index fingers and hold the ends down by your right hip. Pivot your torso to the left. During the pivot, flip the ropes over your hip as if you were throwing a grappling opponent to the ground. Pivot back and forth like this until time is up. Start off with 30 second intervals, breaking 20 seconds in between and completing 3 sets. Increase your time by 15 second intervals to challenge yourself!