What To Do When You’re Too Tired To Workout?

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We’ve all heard of the idea that dog owners tend to look like their dogs. Well, I’ve definitely been looking more and more like my Sammy when it comes to going to the gym;)  BTW, he’s making 14 years this Spring💛.

Honestly, I’ve been freaking out a little bit because I’ve never experienced a lack of motivation to go to the gym for a whole week!  Usually taking a day off does the trick for me, but not this time.

I did have a realization today while I was at the gym.  Last week I completed an intense 14-week muscle building program and really should have taken a full week off.  My husband has been trying to persuade me to take a break, but I was too stubborn and maybe even afraid to listen to him.  Well, I guess he was right, as much as I hate to admit it;)

In spite of the lack of mojo I was able to get in four really good workouts.  Here’s how I was able to push through the tiredness and lack motivation:FullSizeRender (25)

  1. I changed up the scenery.  The weather was nice so I got my dumbells and worked biceps, triceps and shoulders on the back porch.  It felt so good to get fresh air and the alone time was nice.  On another day I trained in a different gym.  Trying out new equipment along with changing up my routine made it interesting.
  2. I got a new piece of equipment.  I’ve been working a lot more hours so I decided I needed to get something for the house when I just don’t feel like going to the gym.  I purchased one of those pull-up bars you can attach to your door frame.  I had the best ab and back workout ever in my hallway!  (If you’re interested I can share that workout).
  3. Instead of a structured workout plan, I asked myself ‘what do I feel like doing today?’ This brought some levity and allowed me to listen to my body.  It was nice to get out of my head and drop more into my body.  So much of our day is spent in our minds.  When we check in with our bodies it actually helps us become more present.  💡The next time you walk into the gym ask yourself, ‘what do I feel like working today? Do I want to make it a short workout or do I have the energy to get after it?’
  4. I took some rest days.  I think there is truth in love and in fitness with the idea that absence makes the heart grow fonder.  Give yourself a mental and physical rest day to recharge and appreciate all your hard work.

I’m interested to hear your ideas and tips for when you are feeling unmotivated or too tired to workout.  Feel free to write a comment:)

 

 

How To Stay In Love

I’m a hopeless romantic.  My mom once said to me, “you are in love with love.”  Indeed, she was right.  Unfortunately, this has led to some heart breaks for me and, I’m ashamed to say, for the other person:(  It’s easy to fall in love, the challenge is to stay in love.  After many years of life and learning, I think I have found my secret to staying in love.

One of the things that’s really important is to enjoy sharing everyday life with the one you love.  A tradition that my fiance’ and I have is to go to our favorite breakfast spot at least 1-2 times a week, or the Waffle House if I’m starving😂  We don’t even chat a lot, we simply enjoy each others company.

Here is our favorite romantic breakfast spot.

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Abita Roasting co.  504 Water St. Madisonville, Louisiana

We always get the same thing every time.  I love their scrambled eggs and muffin top!  I was reading Throne of Glass on my Kindle. I’m a bit of a sci-fi nerd.

FullSizeRender (11)The friendly service here and the atmosphere, and of course the delicious food, is what keeps us coming back:)

💓The real secret I’ve found to staying in love is being able to laugh together.  I’m in 100% agreement with Audrey Hepburn who said,

I love people who make me laugh. I honestly think it’s the thing I like most, to laugh. It cures a multitude of ills. It’s probably the most important thing in a person.

It seemed like my man and me needed a good dose of fun today, so when he went out on an errand, here’s what I did… hehe;)

FullSizeRender (10)OMG, it was so much FUN!!  When I saw his car pulling up I quickly hid in the pantry closet and tried my darndest not to laugh.  When he came in the door, the game was on!  I think I laughed the whole time we were firing at each other.  Needless to say, I’m the dishwasher tonight;) LOL.  But it was so worth it!

The Art of Making Tea-Beginner

16265627_1317595031654592_6083181443600359016_nI’ve always been a coffee lover but, I have to admit, the health and wellness benefits of tea are appealing. There is something sweet and romantic about tea that I find intriguing.  A couple of weeks ago I saw an ad that a local yoga studio was hosting a workshop on the ‘Art of Tea Making’ so I was excited to satisfy my curiosity.

Herbologist and Yoga Instructor, Brandy Manguno, led the half yoga and half tea making workshop.  It was magnificent!  I left feeling relaxed and empowered to begin my tea adventure!

Brandy began by sharing how Earth gives healing to us by way of her plantlife.  king-pigeonIt’s so easy to pop a pill for our ailments, but if you want to give your body a chance to receive God-given organic methods for healing, tea making is a way to do that.

Whatever your issue there seems to be a tea remedy, i.e. cold–lemon balm; depression— skullcap; insect repellant–lavender; PMS–chamomile.

Here are some of the basics I learned from Brandy’s, “Art Of Tea Making Tea-Beginner” workshop:

Tea Basics 101

What you need:

  1. Make sure your tea is fresh and organic.  Here are websites that provide quality herbs: http://www.wildweeds.com http://www.jeansgreens.com http://www.mountainroseherbs.com
  2. The scoop on prepackaged tea bags: The downside of tea bags is that the plants become more oxidized so they lose a large portion of their flavor and medicinal value.  The positive side is the convenience.  Selecting organic brands will ensure fewer chemicals and pesticides will make their way into your hot cup.
  3. Begin with 2- 3 ingredients.  A general guide is that your daytime base should include green tea and a nighttime base a chamomile.
  4. Brandy provided mesh tea balls for everyone.  I have found it easy to use for a newbie like me. Here is a link for a small mesh tea bag infuser: https://www.mountainroseherbs.com/catalog/teas/accessories#product-1698
  5. Tea should be stored in a sealed container as air tight as possible and in a cool, dark place.

How to steep your tea:

  1. Fill your mesh ball half to 3/4 full with herbs.  The herbs will expand in the water.
  2. Pour hot water, not boiling, over leaves, flowers and stems.  Pour boiling water over roots.
  3. Put a plate over your cup and let it steep for 8-10 minutes.
  4. Lick your plate! A lot of the nutrients are there;)
  5. Add honey, lemon, milk and enjoy!

Later on that week I shared with Brandy that I made tea from the herbs I mixed in class and it was nasty!😝  I gave it another shot and used less of my blend and it was much better.

Brandy said, give your tea a chance for your palatte to accept.  Treat tea making just like cooking.  You are learning to put a little more of this and a little less of that.

The Romantic Aspects of Tea:

The act of drinking tea can be a luxurious experience.  Savoring the smell and taking time to sip your tea is very soothing and relaxing. It’s a simple way for all of us busy folks to ground ourselves and have a bright spot in our day.

With Valentine’s Day almost here you might be wondering about a ‘modern day love potion.’

e70d0feb032d7941406e7510ac604c0aThere are many herbs that can boost libido for women and men.  A tea that Brandy mentioned for women is hops and for men, red clover, but there are many more!

When you live with many stresses in life it can take the passion out of your sails. Including tea time as a regular part of your day can recharge your batteries and provide a mental, physical and spiritual boost.  It’s a simple way to take control of your health.

If you would like more information on Brandy, her workshops, or a consultation her website is http://yoga-llc.com/about/

Her tea blends are sold at Cosmic Karma in Mandeville.

Tea making is more of an adventure that I ever realized!  I hope this inspires you to take a plunge into the world of tea.  Enjoy Your Tea Adventure!

 

 

ABC Ab Exercise

Want a fun way to eliminate a stubborn lower-belly pooch?  ABC abs will do the trick but be prepared, this might sound like child’s play but it will challenge you!  What makes this exercise fun is to go through the alphabet with a group of friends and think of a healthy food for each letter:-) It serves as a positive distraction from the fire in the abs.

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I’m always on the look out for creative ways to challenge my fitness class and they had a blast with it!  Class ended with lots of chatter and laughs which is music to a coach’s ears.

Here’s how you do ABC Abs:

  1. Lie on your back, extend your legs and pretend that your toes are like pencils and write the A, B, Cs with your feet.  You could even do it old school style and write in cursive;)  The bigger you make your letters the harder you will work.
  2. Place your hands under your lower back to provide support.  If you feel too much tension in your back, or if your hamstrings are tight, go ahead and bend your knees a little bit.
  3. Imagine you have a belt strapped to your waist that anchors you to the floor.  You don’t want your lower back to come off the floor unless you are doing a hip lift to dot the letter ‘I.”
  4. As you write out your letters name a healthy food, for example, ‘A’ avocado.  If you are doing it with a group, take turns.  The longer it takes the person to think of a food, the more time spent holding a contraction!  Yowza!

ABC abs with the kiddos!

I’m thinking I could have a blast doing this with these lil’ angels!  LOL!  This would be a fun way to share fitness and teach them about healthy foods.

img_1824You could have them make letters standing up with their arms in a ‘Charlie’s Angels’ pose;)  Let me know how you share the fun with your little ones!

 

The Technique To Burn Fat and Build Muscle Fast!

If you’ve hit a plateau with weight loss or are just bored as heck with your workouts and need something to light things up, you should give cardio accelerations a try!

What is cardio acceleration?

Cardio acceleration is when you combine high-intensity cardio with strength training.  Instead of taking a typical rest break between your lifts, you do some type of cardio, all out, for one minute.   I prefer to jump rope, however, you could do any type exercise for your cardio acceleration.  Here are some examples: running in place next to the bench, jumping jacks, squat thrusts, skaters, dumbbell cleans, step-ups, etc.

fullsizerender-1Jumping rope is hands down my favorite tool for keeping my body conditioned and agile.  Read more about the benefits for jumping rope along with training tips here: https://healthyjustice.wordpress.com/2017/01/02/jump-in-lean-out-with-jump-rope-training/

What is the benefit?

I got turned on to this training technique when I did Jim Stoppani’s Shortcut To Shred program.  His program did get me shredded.  Another benefit is that there is no hem hawing around waiting for the next set, which is perfect for my adult ADD;) LOL.

My hubby always teases me because if I’m not doing cardio intervals between sets, I’m stretching;)  This was him poking fun of me yesterday when I was stretching between my bench presses.  LOL

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One thing I REALLY love about this technique is that it fills in for my 20-30 minutes of cardio on the step mill or treadmill!

  • Check this out, 20-30 minutes of these high-intensity intervals burns more fat than spending that amount of time on a treadmill. Trust me, your metabolic rate will be up the entire workout and that means you are burning a lot of calories during and after your workout!

I now cycle through this program twice a year, and lately, I’ve been throwing in cardio accelerations with my leg day once a week.

After doing a set of squats, I do 100-200 revolutions jumping rope.  (BTW, I’ve been performing squats recently with a box to make sure I’m nailing my form and getting good and low).

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If you’re worried that the cardio could take away from the strength of your lifts, here is research that Stoppani shares from his Shortcut To Shred Training Overview:

A University of California, Santa Cruz, study found that when subjects did cardio between weightlifting sets, they were able to recover better because of increased blood flow. Cardio acceleration elevates your heart rate, which means more blood pumps to your working muscles throughout your workout.

Ready to HIIT it now?  Let’s go!!

Jump In! Lean Out With Jump Rope Training

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Get lean in 2017 with jump rope training!  Jumping rope is hands down one of the best tools to help you torch fat and lean out faster than ever.  It is estimated that jumping rope for 10 minutes (at 120 turns per minute) is equivalent to jogging for 30 minutes.

If you are someone that dreads cardio then this option is one to jump at!  Block out any concerns about looking silly or what people will think.  Attempting this activity, even if you stumble and trip trying, is worth it.  I’m sure people in the gym might think I’m a maniac when I break out my jump rope in between sets, but I’m there to get my best workout.  What people think of me is none of my business.

Ease yourself into it by practicing jumping with an invisible jump rope.  It might seem ridiculous but this will help you get the rhythm.

sad-elephant-jumping-ropeJumping rope is not only a calorie-burner but it’s also incredibly efficient, convenient and a great workout.

  • You can effectively burn calories and work your entire body in half the time by jumping rope.  I love how it works, not only my legs but my core, arms and shoulders!
  • It’s also a great workout tool for when you are traveling.  I always have my jump rope packed for any type of trip.  All you need is some space to get to whipping.
  • If done properly it’s a lower-impact activity than jogging.  Rope jumping strengthens muscles that support the tendons and ligaments of the knees, feet, and ankles.

Jump Rope Checklist For Correct Form:

  1. Keep torso relaxed, head lifted, and gaze ahead for balance.
  2. Maintain your weight on the balls of your feet.
  3. Jump only high enough to clear the rope.
  4. Land lightly on the balls of your feet.
  5. Keep your elbows near your sides.
  6. Make small circles with wrists while turning the rope.
  7. Do not sacrifice good form for speed.

Jump Rope Checklist For Getting Started:

  1. Wear cross trainers.
  2. Jump on a wood floor, rubber surface or a mat made for exercise.
  3. Adjust the height of your jump rope by placing one foot on the center of the rope and pull the handles up the sides of your body.  It should be at armpit level.

Beginner plan:

-Set a number goal.  For example, 20 total jumps.  When you reach your goal rest and repeat for 5-10 minutes.

Intermediate plan:

-Set a time goal.  For example, jump for 30 seconds and rest for 1 minute.  Repeat this for 10-15 minutes.

Advanced plan:

-Set a goal to jump 3-5 minutes without stopping.  Take a short break and repeat these endurance blocks 4-5 times.

For more training ideas be sure to check back for my next blog where I will be sharing my jump rope circuit training routine.  This is my personal preferred way of jump roping that will get you shredded.

 

 

New Year Resolutions: The Ultimate Goal To Reaching Your Potential

I have a confession to make…I’m not making New Year’s goals for 2017.  I guess that’s not entirely accurate, I do have one goal and that is to do absolutely NOTHING!  I am going to be the best- don’t do a damn thing nothinger ever—for at least 30 min or hour every day;)

I’m that person that loves planners and making to-do lists for everything so not ‘goal setting’ in a traditional sense is driving me a bit bonkers.  Not to mention, the actual practice of doing nothing is difficult.

webdscf0592When I begin my ‘do nothing time’ my thoughts bombard me with all the things I could be doing, ie. folding the laundry, organizing work notes, hemming the curtains, searching the web for bootcamp ideas…and on and on the chatter goes.  I acknowledge those thoughts and tell myself, ‘you have permission.’

Rewards Of Doing Nothing

Creativity:  When the mind is given permission to wander and shift down it has this uncanny ability to get us unstuck.  Try it!  If a problem has you stumped, take a mental break and notice the difference when you return.

Productivity:  According to Scientific American, “Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life.”

Authenticity:  It’s paradoxical how this do-nothing space is impactful.  It’s here that the heart and mind can align and there is a return to authenticity.  It’s like you remember that you are not all the things you do, you are so much more.

Idleness is not just a vacation, an indulgence or a vice; it is as indispensable to the brain as vitamin D is to the body, and deprived of it we suffer a mental affliction as disfiguring as rickets, essayist Tim Kreider wrote in The New York Times

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Connectivity:  Think about when you’ve been happiest with your life.  Is it during those moments when you’ve been racing and forceful to get things done? Or has it been those moments when you feel connected and present with your work and the people around you?

As you head into the New Year consider creating space in your day to relax.  Go for a walk, listen to some music or just space out:)  What you will find is the world will keep on spinning without you and you will return the better for it. Will you join me in my quest to be the to be the best-damn-do-nothinger in the new year?

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