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Showing posts with label October 23. Show all posts
Showing posts with label October 23. Show all posts

Tuesday, October 23, 2018

No More Excuses: 4 Ways to Stick to Fall Workouts



I don’t know about you, but I always struggle with sticking to my regular workout routine this time of year. The warm summer sun is long gone, but my New Year’s motivation hasn’t kicked in yet. It’s almost as if I’m in no-man’s-land in November and December. With the craziness of the holiday season, the last thing I have time for (or want to do) is exercise, but I know if I don’t fit in some quality sweat sessions, I’ll ring in the new year a few pounds heavier—and it’s tough to feel festive when my pants are too tight! Here are some typical excuses for skipping your workout and how to overcome them.

After a long day at work, I’m too tired to hit the gym
Do these two things: Put on your workout clothes as soon as the workday ends and make your path home go through the gym. Instead of heading straight home after work, where it’s really tough to motivate yourself to leave again, schedule a gym stop into your evening commute. This way, the sight of other exercisers will motivate you too. Plus, isn’t getting to the gym the hardest part? Once you make it there, all you need to do is go inside!

Exercising at home is so boring
Register for a holiday road race! The weeks leading up to Christmas are packed with holiday-themed 5K and 10K races. Find a training plan online (I like Couch to 5K and SmartCoach) to build up your endurance and keep you on track with your workouts—you’re training for a race after all! Add your workouts to your daily calendar to keep you accountable to your race training so you’ll stay motivated all through the holiday season and kick butt on race day!

The scale hasn’t budged in weeks. Why even bother?

Don’t let the scale discourage you! The last thing you want to do is cut back on your workouts when you’ve lost weight. Use those lost pounds as motivation to switch up your workouts. Turn up the intensity by adding 60-second intervals to your treadmill workouts, crank up the resistance on the elliptical, or increase the length of your session by 10 to 15 minutes. You’ll stay motivated and burn more calories, so before you know it you’ll see some changes on the scale. And, at the very least, you’re feel great on New Year’s Eve!

Spending 30 minutes on a cardio machine is slow torture
Schedule your sweat session around your favorite TV show. Select a few shows and add them to your weekly calendar, so you won’t miss a program or a workout. Start your workout a few minutes before show time so you’ll be inspired to push past the 30-minute mark to see how the show ends. Add some intervals to your workout by picking up the intensity during commercials. When you’re entertained by your favorite show, your workout will fly by!

 

 



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Why Scheduling is a Key to Fitness Motivation



Frequently, I receive emails from readers asking how I motivate myself to exercise and stick to a regular workout routine. I typically mention my use of mantras and self-talk to get me in the groove, but I also found that scheduling my workouts for the week is the best and most effective way to keep me motivated. I plan my workouts in my Google calendar, typically on Sunday afternoon,  just like I would any other appointment, whether it’s a business meeting, a visit to the dentist, or a friend’s bridal shower. This way, I can hold myself accountable for each workout because they are an appointment I can’t break.

When I started to think about other types of obligations, I realized that I don’t necessarily need much motivation to do them. For example, if I have morning meeting, I get up, get dressed, and drive myself to the office without much effort or convincing. I know the benefits of maintaining a stable job, and they far outweigh any negative feelings about getting up and moving.

When I think about the benefits of exercise, the list seems endless: weight control, stress management, improved mood, better sleep, and of course, it combats a variety of health conditions and diseases (heart disease and diabetes to name just two). I mean, I get sweaty and sometimes stinky during exercise. I might feel sore the day after a workout or miss an extra hour of sleep if I workout in the morning, but these are minor negatives compared to all of the great things exercise can do for my mind, body, and soul.

Why would I treat my fitness with any less regard than, say, a doctor’s appointment? I wouldn’t, and I don’t, and I’m happier and healthier for it.

More: Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.
 



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How to Spend Less Time at the Gym



 Working 40 hours a week, family responsibilities, social engagements… with such busy schedules, it’s no surprise that many of us are trying to minimize the time we spend at the gym.

Here are six tips to streamline your trip to the gym without sacrificing your workout.

Prepare yourself
Before going to the gym, make sure you are fully prepared for your visit. Untangle your headphones, create a playlist at home, fill your water bottle… all of these things add up and waste precious gym time, so make sure you’re ready to go as soon as you step onto the gym floor.

Do something you enjoy
Exercise can seem like a chore if it’s something you don’t enjoy, so find an activity that helps you burn calories while boosting your mood and relieving stress at the same time. After a frustrating day, for example, try a yoga class to find your happy place while strengthening and stretching your muscles.

Avoid peak hours
If possible, schedule your workouts around peak hours when other gym goers are also trying to fit in their workouts. That way, you have your choice of exercise equipment and avoid waiting for your favorite machine.

Utilize high-intensity intervals
Even though you might want to minimize the time you spend at the gym, you can still maximize your workout with some high-intensity intervals, which burn some serious calories. Try alternating one minute of high-intensity activity with two minutes of steady-paced exercise. For example, try sprinting intervals during your treadmill workout or adding bursts of plyometrics to your strength training routine.

Multitask your muscles
Another way to maximize your calorie burn is by performing multiple moves that work several muscles at once. For instance, do crunches on a stability ball to engage your entire core as well as your arms and legs. The more muscles you can work at once, the less time you’ll spend at the gym.

Create a shower strategy
If you shower at the gym after your workout, create a game plan to get you in and out of the locker room–fast. If you take a group exercise class, bring your towel and flip flops to class with you, so you can make a beeline for the showers once class is over. You’ll avoid stopping by your locker and waiting in line. Additionally, hang your undergarments on a hook in your locker, so you don’t end up fumbling around looking for them in your gym bag.

Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.

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Need Motivation? Try This Ultimate 80’s Cardio Playlist


What’s harder than getting motivated to workout? Well, sometimes, nothing really. But, if you have something to look forward to during your workout, like a rocking playlist, it will definitely help spark some motivation.

What’s harder than getting motivated to workout? Well, sometimes, nothing really. But, if you have something to look forward to during your workout, like a rocking playlist, it will definitely help spark some motivation.

Here’s a fun, 30-minute ’80s playlist, which is guaranteed to get you moving (who can resist those pop-inspired, synthesizer classics?) and feeling great while you work out!

Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.

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3 Fitness Goals to Aim for in 2014



It’s almost the first of January, so you might be thinking about what you want to accomplish in the new year, including some fitness goals.

In the past, you might have thought some of your potential fitness goals were too overwhelming or out of reach, but it’s a new year and your motivation is at its peak, so there’s no better time than now to commit to one or two (or more!) fitness goals in 2014.

That said, here are three that you might want to accomplish this year!

Run a half (or full) marathon
Whether you’re a beginner or more seasoned runner, committing yourself to tackling a 13.1 or 26.2 miles might be a daunting fitness goal for the new year. But if you start preparing now with regular runs and scoping out potential races, you’ll be ready and confident when your training officially begins. To help get you started, check out these helpful running posts: How to Start Running12 Tips for Running Farther, 6 Tips for Training for Your First Half Marathon.

Try CrossFit
You’ve probably heard of CrossFit, right? If not, it’s one of the hottest workouts at the moment and will likely continue to grow in popularity in 2014. Are you thinking about trying it yourself? CrossFit is an exciting way to work out that will get you into great shape quickly. The exercises are constantly varied (think: Burpees, box jumps, and rope climbs) and the high intensity of the workouts will challenge and push you so much harder than you normally would exercising by yourself. Want a taste of what CrossFit is all about? Try this Full-Body, CrossFit-Inspired Workout!

Stick to a regular yoga routine
Yoga is a great way to stay in shape, but for a lot of us, our regular practice falls by the wayside once life gets busy. In addition to keeping you fit, yoga helps you stress less and sleep better, so you’d think it would be an easy habit to keep. This year, commit to yoga by scheduling it into your regular weekly workouts. It might take a little getting use to, but once it becomes a habit, your mind and body will thank you and you won’t let it slip out of your regular routine again.

Read Tina’s daily food and fitness blog, Carrots ‘N’ Cake.



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Hilaria Baldwin Demonstrates a ‘Life Changing’ Exercise For ‘Better Sex’ in Her Underwear



Hilaria Baldwin daily workouts are not just about getting her post-baby body in shape — she is also getting her bedroom moves in order too!

The 34-year-old, who welcomed her fourth child with husband Alec Baldwin, 60, in May, posted a video to Instagram Thursday of a workout “EVERYONE MUST DO.”

In the clip, Hilaria can be seen lying on the ground with her legs in the air while wearing a T-shirt and underpants.

“This is life changing. Pelvic floor and lower abs. Reasons to work the pelvic floor: better sex, better control over bladder and  , fitter body (particularly abs), more youthful body, more stamina… for women: easier childbirth and recovery… the list goes on,” Hilaria captioned the post.

“In class, I explain the sensation of exercising the pelvic floor as having to pee and holding it. Learning to release the muscles slowly it is vital,” the yoga instructor wrote.

“So contract, then slowly release. You will see that my lower belly puffs up. This will happen with you too… think about pulling it in with the muscles, as this happens.”

“You will get extra out of the workout! 3 sets of 10 and you can bend the knees if you want. I know it’s a ton of info… but SO IMPORTANT #wegotthis2018,” Hilaria added.

Since giving birth to son Romeo, Hilaria has shared her postpartum journey with her followers on Instagram.

On July 27, Hilaria posted a photo of her body after baby.

“10 weeks, one day… it’s been a while since I posted an update photo like this. I do it to inspire feeding and exercising your body right. If not, think of it as a bikini and scroll past ️ #wegotthis2018,” Hilaria captioned the photo of herself posing from the side in a black lingerie set.

Hilaria has four children: Romeo, Leonardo, 1, Rafael, 3, and daughter Carmen, 5, however, she isn’t ruling out the idea of having more kids.

“I have a daughter and then I have three boys,” Hilaria said on the Today show in last month.

“And my daughter is very sure that she is going to have a sister.”

RELATED ARTICLE: Hilaria Baldwin Poses in the Same Dress During and After Pregnancy: ‘Life Is Amazing’

“She does have a sister — she has Ireland, and Ireland is so wonderful and they have a great relationship,” Hilaria said in reference to Alec’s daughter with Kim Basinger.

“But there’s something about a little sister that she really wants,” Hilaria explained on the show. “I think it’s possible. Not [for sure].”

“Alec thinks it’s very possible. He comes from a big family.”



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Hilaria Baldwin Breaks Down 3 Yoga Moves You Might Be Getting Wrong



Chaturanga to upward facing dog is undoubtedly tricky.

When you’re twisting your body every which way, it can be seriously tough to find the proper form for every move. Celebrity yoga instructor Hilaria Baldwin gets that, which is why she’s breaking down 3 moves that students commonly get wrong. Watch this video and get ready to walk into your next class with a newfound sense of confidence. And remember, if you find yourself having trouble with a move while you’re in a session, always ask the instructor for help. That’s what they’re there for.

Standing mountain pose

If you feel yourself arching your back and sticking your chest out in front of you, recenter by aligning your hips, ribs, and shoulders. Engage your abdomen, and keep your palms facing forward.

RELATED: This 5-Minute Yoga Flow Helps Hilaria Baldwin Get Mind-Body Balanced

Flat back

To master this pose, pull your chest forward, and lengthen your spine. Don’t make the common mistake of hunching your back; if you keep your abdomen engaged, you’ll be able to stay as flat as a table.

Chaturanga to upward facing dog

During chaturanga, lower your body only halfway down, keeping your elbows next to your ribs. As you enter upward dog, lift your chest high, and keep your hips raised off the ground.

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Why I’m Envious of My Daughter With Down Syndrome



Last summer, at the pool, I panicked when I completely lost track of Jo Jo, my 10-year-old daughter.

The last time I’d seen her, she’d been sitting on one of the lounge chairs. Her two younger brothers were complaining that they were hungry, so I’d left Jo Jo to her own devices while I ran to the snack bar to get everyone lunch.

It had been less than five minutes, but she had mysteriously vanished. Her sneakers and pink socks were still there, so she couldn’t have gone far, but I raced around the pool decks, searching for her frantically until I bumped straight into the head lifeguard.

RELATED: These Birth Photos Capture a Mom’s Inspiring Reaction to Finding Out Her Daughter Has Down Syndrome

“Have you seen my daughter?” I gasped breathlessly.

She pointed to the pool, and there, in the shallow end, was Jo Jo, sauntering around in her pink Betsy Johnson bikini in the midst of a game of water volleyball. She didn’t really seem to be on anyone’s side but was smack in the center, leaping up gracefully every few minutes to bat the ball over to one of the boys, who looked to be around her same age. Every time she hit the ball, she’d give a little cheer and clap her hands, yelling, “Hooray!” and high-fiving those in her immediate vicinity.

As she pranced through the water, twirling around in pirouettes like she’d been taught in ballet, everyone around her watched, entranced. “What a beautiful ballerina you are!” one grandma beamed as Jo Jo glided past her. People were oohing and aahing over her, and I could understand why—with her large pink bow, her mass of golden hair that glistened in the sunlight, and her doll-like features, she was a spectacular sight. No one seemed to care that she wasn’t following the game, that she was doing things in her own Jo Jo way, playing by her own set of rules.

As I stared at my daughter, I felt a mixture of pride, mingled with, to my surprise, envy. When I was 10, I would never have jumped into the pool and joined into a game with a bunch of boys I didn’t know. I was self-conscious and shy, a scrawny, coke-bottle glasses wearing little girl who was frequently bullied by classmates. If my mom had left me by the side of the pool, I would have curled up on the lawn chair with a book and not budged until she’d returned.

RELATED: You have to See This Viral Video of a Woman Standing Up While Giving Birth to Her Fifth Child

But what made this scene even more incredible was the fact that if someone had told me 10 years ago, in those first few days after Jo Jo had been born, that that my daughter would be sauntering around a pool like a small Southern belle, I wouldn’t have believed them. Jo Jo has Down syndrome, a chromosomal condition that causes developmental delays and intellectual disability.

When Jo Jo was born, her doctors were kind, but they rattled off a litany of doom and gloom statistics. She needed surgery for an intestinal blockage, and they warned that she might also have heart and kidney problems. I sat, numb and scared, next to her bassinet in the NICU as neonatologists pointed out the clinical features of my daughter that made her a baby with Down syndrome: her tiny button nose, the slight upward tilt of her eyes, the way her knees splayed out as she lay on her back, indicating low muscle tone.

When she was five days old, I watched as a team of physicians wheeled her out of the operating room. She was just waking up from anesthesia, crying and pawing at the feeding tube they’d inserted into her nose to give her some of my pumped breast milk. “I’m worried she’s going to pull it out,” I told the doctors before I left for the evening, who smiled and nodded and reassured me that would be impossible for a newborn with Down syndrome.

I returned early the next morning to learn that that evening she had indeed pulled out her feeding tube, right in front of a gaggle of incredulous residents doing nighttime rounds. I made a silent note: Jo Jo, one. Medical textbooks, zero.

That was my first true introduction to my daughter, the ultimate warrior girl. Over the last decade, Jo Jo has been pulling proverbial feeding tubes out of her nose, doing everything naysayers—whether it’s been physicians, therapists, educators, even well-meaning relatives—have said she can’t do.

RELATED: 8 Ways Your Period Changes Once You Reach 40

Jo Jo saunters through her life with the confidence I’ve always wished I had, especially as a little girl. Sometimes I’m not always aware of this, as she’s not verbal enough to tell me. I worried about her entering fifth grade, for example. All the other little girls in her class seemed to grow up overnight, suddenly into makeup and Facetime and yes, boys, while Jo Jo was still fixated on Frozen and her Barbie dolls.

Then a few of the moms mentioned to me that their kids loved dancing with Jo Jo every morning during homeroom. I think of my 10-year old self, always shrinking into the corners, and I am in awe of my Jo Jo, showing off her moves without a second thought to her admiring classmates.

There are some people who will say that Jo Jo is able to display this kind of self confidence because she doesn’t have the same kind of self awareness of a typical kid—that she doesn’t have the cognitive skills to be shy, or embarrassed, or even realize that she’s different. I disagree. Sure, kids with Down syndrome are often stereotyped as being very friendly and loving, but Jo Jo’s persona is so much more than that.

Some of it’s innate—i.e., she was just “born this way.” But a large part of her self-assuredness stems from being around family, educators, and therapists who have always praised her for her efforts, rather than her performance. Jo Jo’s always been encouraged to feel good about what she can do, rather than focus on what she can’t—and when she doesn’t “get” something she’s encouraged to try again and again until she masters a goal. It’s this ability to tolerate failure and ultimately push her way through it that’s built her confidence and resilience.

Jo Jo’s self-assuredness has affected me too, in a positive way. It’s taught me not to be afraid to go up to strangers and smile and introduce myself, to try to make a human connection rather than sticking to the comfort zone of staying glued to my iPhone. She’s taught me to speak up and be assertive, not just when it comes to advocating for her, but for myself, as well.

I’ve learned from my daughter that even when you’re having a truly crappy day, there’s always a fabulous Taylor Swift song to play to cheer you up. She’s taught me that it’s okay to be occasionally vulnerable, to ask for help, and that if you treat others with kindness most will respond.

I still worry about Jo Jo a lot, which is natural—any mother would, especially any mother of a daughter with a disability. I’m not naïve enough to think all the struggles of her everyday life, especially given the current political climate, can be glossed away with the latest Beyoncé song and the promise of a mani/pedi. But deep down, I also know Jo Jo does have the tools to advocate for herself, that her assertiveness will carry her through those times when I’m not around.

And I’m beyond grateful to her, my little warrior girl, for sharing her own skill set to help me navigate through my own life.

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