Want Slimmer Trimmer Thighs?
The best exercises to Trim and Target your thighs are…
Want Slimmer Trimmer Thighs?
The best exercises to Trim and Target your thighs are…
How To Make The MOST of Your GYM Membership
If you have a gym membership but are paying to only do cardio or trendy fitness classes – here is your opportunity to learn how to get more out of your monthly investment with an exact gym-based video workout plan – outlining how to use the free weight area, barbells, cable machines and even the suspension trainer.
The way you End your Workout can Greatly Enhance Fat Burn!
Workout finishers are movements or a series of movements added in at the end of a workout ranging from 4 to 8 minutes. Consider them the Exclamation Mark of your Strength based workout for an added Metabolic Hit.
Do your weights challenge you?
Give your Backside a BOOST with Six of
My Favorite Tush-Targeted Exercises!
Did you know…
Spring Break Workout Short Cut
The key to reshaping your body over the next 3 weeks in preparation for spring is….Strength Training!
When you focus on full body moves that help you get stronger, you give your metabolism a tremendous boost, you help your body burn more calories, you see the “tone” and definition you have been dreaming about….and you can do all this in just 15 minutes a Workout!
My 1st Hot Yoga Experience
I’d like to share what I learned from my first ever hot yoga experience and pass along the fabulous tips that were shared on the FYM Facebook page for they really helped to set me up for success.
First, an overview of what Hot Yoga is all about.
Hot yoga was founded by the renowned Yogi, Bikram Choudhury. It is also known as Bikram’s Yoga, and Fire Yoga, is a sequence of yoga postures performed in a heated room (temperatures range from 90-105 degrees).
I must share that working out in a 105-degree room for an hour and a half was completely outside of anything I have ever done. As a trainer I teach busy moms how to get an intense workout completed in just 15-20 minutes, I do not do cardio for longer than 12-15 minutes, and it’s enough for me to attend a regular yoga class for 60 minutes just once a week, so I expected a bit of a challenge with this one.
Practitioners of hot yoga believe that there are many benefits of hot yoga that increases energy, decreases stress, detoxifies the body, improves blood circulation, strengthens the immune system, promotes mental clarity, focus, and weight loss. It is also amazingly effective in improving your flexibility, increasing the lubrication of your joints, tendons and ligaments.
I was told to expect…
~ To Sweat
Yes – buckets!
~ To Go Deeper into Stretches due to Heat
Absolutely, I even surprised myself on some. The only catch – the poses that require you to interlace your fingers or grasp on to parts of your body and HOLD are extremely difficult when your skin is all sweaty and slippery!
~ To be Challenged
Maybe even a little dizzy as a first timer but not to worry, just lie down until you feel better.
Couple things here. First, I would not have been able to get through this class if I was brand new to yoga. I highly recommend getting a couple dozen yoga classes under your belt before adding in the challenge of the temperature. Second, the whole thought of being able to come to a resting pose and even lying down sounded lovely, however I quickly found that lying down and getting back up again was not so enjoyable, that this was when I felt the twinge of some dizzyness. The key is to keep breathing and to come from lying and standing poses gently.
~ To Love It
Well this may come with practice. A common bit of advice is that it takes a good 10 classes to acclimate to the heat and fall in love with. I was thankful when it was over. I was thankful I attended a 7:00 pm class for it really wiped me out! Once I was able to breathe in some cool air and regain my senses, that is when I was finally able to have a conversation with my friend about whether or not I would come back. During class, all I could think of was – how can I tell her this is not for me!
Top 8 Hot Yoga Tips
These are the wonderful hot yoga tips that were shared on the FYM Facebook page when I placed a request for what to expect for my first class. Thanks to everyone who shared and helped me to be so prepared for my first class.
1. Hydrate, Hydrate Hydrate
“Anything you drink during class isn’t really going to help you during class if you haven’t hydrated ahead of time.”
“They say that the sips of water you have in the class aren’t hydrating you, they are just making you feel better.”
The class I attended only allowed 4 official water breaks – so yes, just enough to sip and feel a tiny bit of comfort before going back at it.
2. Do not eat anything heavy a good 2-3 hours prior to class
For obvious reasons.
3. Arrive 15 minutes early to adjust to temperature
I have a knack for being last minute (running late) so I made it to class with 2 minutes to spare. Having a few more would have likely prepped me better – or could have caused more anxiety as there is no talking in class and I was not able to place my mat next to my friend (since I was late). I did observe many who had arrived earlier were lying on their mats taking deep breaths.
4. Wear as little as possible
Yes – wow.
So glad I chose a loose fit, burn out yoga tank and while I did not wear shorts, I did have on the breathable Lululemon crops and glad I did for some poses as this gave me a bit of traction. The whole ‘expect to sweat’ …better explained as “you sweat from places you didn’t know can sweat”!
I used an insulated water bottle, glad I did as any ice in a regular bottle would have melted. The small but super cool sips were so heavenly.
- Beach Towel
Lie this on top of your yoga mat – without it you will be slipping all over the place!
- Hand Towel
For blotting your face to manage the amount of sweat running into your eyes, no sense in using it any other body part.
- Yoga Mat
- Change of Clothes
This is I did not do. I just figured I’d throw on my sweatshirt over my tank.
Not a good idea – I ended up taking off my tank, wrapping it in my towel and wearing sweatshirt. Good idea to also bring a plastic bag for all the items soaked in sweat. It was not a pleasant experience to then walk outside into the 30 degree air which felt like it went right through me. I had the heat blasting on high the entire way home – and even went to bed with a sweatshirt and sweat pants for I could not escape that cold feeling. What a shock to the body!
7. Be Present
“Open your mind and your ears. Hear what the instructor is telling you and enjoy how wonderful it feels!”
“Focus on your breathing”
I will say this was the most challenging part of the class – I was overwhelmed with how very hot it was and at times found my mind drifting to this aspect of class rather than being present in my pose and getting in tune with my breath ~ the more effort I made to cause this shift, the more I relied on my inner strength. As a result, I realized this is an area that needs some strengthening!
Water or Coconut Water
If you have a lingering headache it is due to dehydration. Thankfully I spent the day focused on water intake so this did not happen. I did sleep quite soundly that night and woke up to feeling quite rejuvenated.
“The first time is always a little intense but it does feel great!”
~ FYM Sheri
I have every intention of going back for at least one hot yoga class a week. It is a unique challenge experience and this practice is needed for the continuous development of my inner strength as well as the many body benefits this type of class offers.
How about you?
Have you tried Hot Yoga?
What was your first class experience like?
Your Friend and Coach,
How To Get Back On Track
Looking for a chance, a reason or maybe even the motivation to start over?
If you have fallen behind with your fat loss plan or had some major set backs, No Worries!
Starting over is a fact of life.
And you are absolutely NOT alone in this.
It makes no sense whatsoever to beat yourself up over it or hide behind excuses ~ such choices keep you RIGHT where you are. If you are ready and willing to make a difference to your results, you can actually turn set backs into something positive that can actually benefit you!
Consider this cool ‘Set Back Fact’ …
~ Each time you overcome a set back, you have the opportunity to learn more about YOU.
Set Backs are Stepping Stones; not anchors.
You have the strength and ability to overcome each and every setback, keeping you moving on the path to your goals.
You can more effectively manage your “restarts” by embracing that is is an ongoing journey.
Setbacks and restarts are bound to happen so you can choose to minimize the effect by:
~ giving up the “all-or-nothing” mentality
~ getting better at forgiving yourself
~ taking time to reflect
This last one is super important!
How can we ever learn from these experiences – learning that will take us down a much more successful path – if we do not take the time to look back at whatever happened and ask ourselves…. “What could I have done differently?”
How To Get Back on Track and FAST
If you can make the effort to engage in negative self talk, choose to not workout, choose to indulge in a few more “cheats” – and yes, this does take effort -then you have the ability and the power to choose differently.
Just three so take them today.
1 ~ Goals
Did you take the time to write our your goals at the start of the year?
If so, pull them out and remind yourself of what you are doing and why.
If not – no better time than now to take this super important step.
Yes – write them out.
Goals floating around in your head are fuzzy and vague, plus if you don’t know where you are going you will never get there. Having written goals makes them “real” and allows you to have something to refer back to in order to measure your progress.
* Determine what it is you want – be specific.
* Ask WHY you want it – be clear and convincing
(meaning, if you do not feel emotional about your reasons, you have not dug deep enough). Keep asking why until it stings.
Make it even more powerful by writing out 3 reasons WHY for each goal.
These answers will serve to be the your #1 source of motivation for you.
* Consider the Consequences
What if you continue down the path you were on – then what?
* What are the benefits of reaching these goals?
Make sure you are being realistic, break big goals up into mini goals as needed, make sure you can measure the progress you make on each and give yourself deadlines for each goal.
2 ~ Write About Your Experience
How freeing it is to post your thoughts and feelings about your set backs!
There is something VERY powerful in the written word.
Plus, if you have a forum or a blog to post in, the amount of support you receive is incredibly motivation and empowering. Fit Yummy Mummy’s atClubFYM.com know this! They have access to one of the most unique support groups around and they do NOT hesitate to put this valuable resource to use. Remember, there is NO reason whatsoever that you have to do this all by yourself. If you do not have anyone on your side then you must seek out and establish a positive support system – online forums are an excellent way to go about this.
3 ~ Forgive Yourself
As mentioned above, you cannot move on if you are holding on to dis-empowering emotions.
Forgive yourself. You are human, these feelings will not last forever. Rather than wallow, choose to take the next best step.
Don’t let another year pass you by!
Make the most of where you are right now and take that Next Best Step Forward!
“Nobody can go back and start a new beginning, but anyone can start today and make a new ending. ”
~ Maria Robinson
What do you envision for your ending?
+ Banish cellulite?
+ Flatten your mommy belly?
+ Thin your thighs?
+ Get Your Body Back and Then Some?
+ Feel Energetic Again?
+ Feel Confident?
+ Feel Good about YOU again?
Make it happen starting Today!
Your Friend and Coach,
Holiday Belly Fat Results
As the New Year is just around the corner, I’ve been super busy wrapping up tasks as well as planning
and preparing for all the new events and adventures to come in 2013!
One goal I have made an effort to NOT put off is getting back on track with my workouts and doing better with planning out balanced meals.
After breaking my foot in November (just 3 days before our family holiday vacation to Disney) I was forced to slow it down and take a break from my normal workout routine.
This was awfully difficult for me.
I am a very active person and rely on the strength and energy my FYM workouts provide. Admittedly this was a good lesson for I needed to personally experience what the recovery process was all about in an effort to be a better coach.
While the first 2 weeks started off well as I made more of a focused effort to adjust my meals since my activity level was drastically reduced, the holidays did have an impact on my choices.
My holiday fitness goal was to just Maintain…but I was a bit more lax than I should have been.
Even though I received the clearance from my dr to resume my workouts and ease back into my routine, I’ve only completed 3 full body workouts in the past 2 weeks.
A lack of exercise + a lack of supportive meals = increased belly fat.
My efforts have been focused on getting back on track however I am not waiting until the 1st to do so.
“You will accomplish more if you start now”
This is a motto I now have hanging up on my 2013 planner wall calendar.
Sure I had a great excuse that I could use for a few weeks, but I allowed myself to get too far off track. The scale is not one of my main tools of measuring progress. Instead I use the mirror – photos – performance/strength.
One of the areas I focus on is my belly.
The changes my belly goes through tells me what is working and what is not. There is a saying that goes…your Body Keeps Track of your Choices even when YOU do NOT.
So very true!
As you can see from the photos above – I can pinch a lot more than I could just a months ago along with the loss of definition.
After a holiday season that came with unique ups and downs, I am more than ready to turn things around, to get my body back ~ to feel strong, lean and energized again.
My week has been spent listing out my goals for 2013, giving my organization system a makeover, and outlining the New Year’s Transformation Challenge that starts next week as well as getting back into my workout groove – with the awareness that I must ease in and be consistent.
Starting now (well a few days ago) has been the best decision for when the New Year begins, my habits will already be in place and in motion.
How about YOU?
What have you started NOW in order
to jump start your New Year’s Goals?
Here’s to a super successful New Year!
Your Friend and Coach,
How to Get The MOST out of your Interval Training Workouts
Try out these 3 Tweaks to INCREASE the results from your Interval training Workouts!
1. Up the Intensity
Be sure you are Working Hard Enough During the “ON” or Work Period
As a result of working too hard in the recovery portion, most people don’t work hard enough during the work period. However, it is that hard, intense work that causes the body to change. So make sure you are doing QUALITY training.
2. Truly Recover
Be sure you are Actively Resting During the “OFF” or Recovery Period
It’s called a “recovery” period for a reason! So don’t worry about “keeping your heart rate up” or trying to “GET THE MOST” out of this recovery movement. Interval training is NOT cardio. It is a totally different method of training. So give up the cardio mindset and get to love your recovery – it’s my favorite part of the workout.
3. All The Right Moves
Be sure To Change It Up The RIGHT Way
It’s amazing that most never change their interval training workouts. Sure, we like what we know….but to get the best fat burning effect, you should be using a variety of work-to-rest interval durations AND a variety of training methods. Also, be sure to keep track of your results so you discover what works best for you.
Interval training turns up the results when it comes to avoiding holiday weight gain. Body weight intervals are super effective - you can do them anywhere and especially when you don’t have much time to workout (like over the busy holidays)!
And you need to do it right.
You are in Luck!
(downloadable system – nothing will be shipped)
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(This is downloadable system – nothing will be shipped. Pay only $1 for the first 30 days.. If you choose to keep it, you will be charged one additional payment of $39.95)
This Downloadable VIDEO Kit contains…
+ 4 Full Follow Along Interval Training Workout Videos
30-30, 60-60, 60-30 and 45-15 Each Interval Session takes you through a full 15 minute workout
+ Intervals Exercise “Learn It” Video Library
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+ 4 Downloadable Interval Training Soundtracks
30-30, 60-60, 60-30 and 45-15
New length, new protocols, new music, custom tracks with my voice. Created by Workout Muse
+ Intervals Success Guide
This downloadable Guide is filled with step by step instructions on how to get started, when to schedule and how to design your own Interval Training Workouts. Includes Intervals Workout Design Templates, Dozens of Intervals Workout Samples, Suggestions for Modifications, Cool Downs and FAQs.
This Christmas Sale is only available until Sunday, December 16th at Midnight!
Get Started for just $1>> IntervalsForMoms.com
(This is downloadable system – nothing will be shipped. Pay only $1 for the first 30 days.. If you choose to keep this product, you will be charged one additional payment of $39.95)
Your Friend and Coach,