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Showing posts with label gym. Show all posts
Showing posts with label gym. Show all posts

Friday, September 25, 2015

Active Recovery Yoga

Oh I love my Sundays because after church we come home and the kids go down for a late afternoon nap, I usually catch an hour or two of a good nap and that evening I choose to do my yoga.  I used to not workout on Sundays at all as a true day of rest, but since I started to incorporate yoga on Sunday I have felt more rested and relaxed on Monday for the start of my working out for the week, and overall I am so much more limber. So now I use Sundays and Wednesday as an active rest day. (Pilates on Wednesday)

Why are rest days so important? The entire purpose of recovery is to allow the muscle to repair itself and to engage muscles that are tired and sore from previous days of exercise. To keep your body working at it's peak, you can choose to do an active rest day which is just remain active without pushing yourself as hard as you were a day or two before. Low intensity is what you want to aim for. Running at a slower speed, or doing less amount of exercise or a more slow paced exercise like yoga or pilates!

These are not easy routines I do for my yoga or pilates, they still require me to work, but I focus my mind and breathing to help clean me mentally and also using deep cleansing breaths. It really does work!

Yoga can be done by all shapes and sizes. If you are a more curvy girl, like me, you will have to modify some moves and that is ok! Listen to your instructor and do what you can and over time you will be able to do more and more! The stretching though is so good and feels amazing! For years I felt so scared to do yoga. I didn't think I could because I wasn't a skinny twig of a girl! I started yoga when I was pregnant with Collin and loved it every week that I went, all the way through 39 weeks pregnant. It was amazing. And helped so much, especially since I was running during most of my pregnancy. Even in the last few months I have struggled with Bow Pose. I couldn't not get it. But I kept trying, often just holding one leg at a time and switching halfway through. Then one day, I did it. It just worked! So keep going at it and you will be amazing at what you can accomplish!

This Sunday I challenge you to try out some of these poses. Or Hulu, Amazon they have FREE yoga workouts you can watch. Follow along. Focus on your breathing and allowing your body to release tension. Comment below if you are going to try this, this weekend! I would love to hear from you!

And, of course, be sure to like our FACEBOOK page and follow us on PINTEREST for motivation, clean eating tips, and healthy lifestyle resources.

Wednesday, May 20, 2015

Bye, Bye Gym



Well after much thought, discussions and prayer, yes, even prayer. We have decided to cancel my gym membership. Matt and I agreed that if I weren't going to the gym enough to justify the cost of it that we would cancel it. And folks, we have reached that point. It is hard with 2 kids to get to the gym. When one gets sick. I can't go. The the other gets sick. Still can't go. Than child #1 gets sick again and it is a constant battle. And I just can't justify spending the amount we were (and it wasn't cheap) only going to the gym 1 or twice a week. NO WAY!

So snip...there it goes. Thankfully I have been doing really well with my home workouts at night. Only skipping one night in the last week. AMAZING for me. And I am feeling so much better adding in strength training. It is making a huge difference.

So I said prayer earlier. I try not to get too preachy on here but I wanted to talk about the "response" I felt. So I started praying about canceling my membership. And I said something like, "I have 4 miler training coming up soon and I will need to run. I need to try and figure out a schedule with Matt on when I can run. Please help us be able to figure that out." And honest to goodness the answer I felt and felt many times was, "you can always go running at 5am when he is getting ready for work." So now I am like. "Okay, looks like if I want to go running 2 days a week in the morning I better wake my butt up at 5am and go running." And you all know I am not a morning person but it is going to have to be done and a way has been made for me to be able to get it done. So there you have it. Me getting a spiritual 2x4 to get my butt in gear and wake up early to do a little exercise.

So now it is...no gym, workout at home either with my 21 day fix or PiYo and running outside, hopefully 3 days a week, and when we save up enough money I will be getting a treadmill.

Wednesday, May 13, 2015

To Gym or No Gym

I currently have a gym membership. We love our gym because they have a great kid care there for the kids. Mason has tons of fun and they have a whole BUCKET of dinosaurs that he requests the moment he walks in the door. He wears himself out and gets to socialize with the other kids.

The down side to the gym is that it is EXPENSIVE! Matt and I agreed that as long as the gym was being used a sufficient amount of time each week that we could continue with the gym memberships. Lately, since I had Collin really, the gym hasn't been used all that often. Our poor kids keep getting sick. They have the no green booger rule so anytime we have green boogies we can't go. And when one gets sick the other gets sick, then the first gets sick and so forth. IT HAS BEEN AWFUL! So right now I am debating on, do we keep the gym membership?

Oh this is so hard for me, especially when I know I have the 4 miler training program coming up, the 4 miler race, and then wanting to do a half marathon this fall. I do most of my training on the treadmill at the gym. But I haven't been as diligent about going, even today Collin is still sick with something so again we can't go.

I have been really good about doing at home workouts which have been kicking my butt and getting me super sore. And I have been really enjoying them! (currently loving 21 day fix!) And with such great workouts available why not just work out at home. I could get better results because of the type of workouts I do that would work different areas and truly customize it. Do yo really need a gym membership when you can do everything at home? (running on the street maybe not in the morning but at another time during the day?) But I could just get a treadmill at home. Right?

So you see I have been going back and forth. Just getting to the gym with 2 kids has been hard. Oh and Mason will be going to school this September so it would just be one kid to take to the gym again at that point so maybe suspend it until September? UGH! See my dilemma? I really love my gym BUT, the is a big BUT. I hate wasting money and I just can't get out as often as I need to justify the amount of money we are paying!

What do you prefer, gym working out or at home workouts? Would you buy a treadmill for home and forgo your gym membership?

Thursday, May 7, 2015

Day Or Night...Does It Really Matter?


When do you work out? Morning? Afternoon? Night time? Does it really matter?

The Huffington Post has an article on when the best time day to work out based on what you want to accomplish, but honestly, working out whenever you can is what is best. It beats not working out. Let's say you sleep in and miss your workout time you were scheduled for...um not like I did that on Wednesday morning when I slept in until 10am... Does that mean that I have to miss my workout completely? Some people do. OOPS! I missed my workout window. I guess I have to try again tomorrow! No, no, no my friends. But I don't have time to workout anymore. Have you thought about right before you go to bed. In those quiet times when the kids are first falling asleep and you get that moment of "AHHHH, time to relax."

Night time has been my time lately. I am personally trying to workout twice a day. Go to the gym in the morning for the kiddos and then during that relaxation time just after the kids go down. I am doing this because it helps keep me in better moods. Apparently I need the endorphins right now because they are working and keeping me from being super depressed. Thanks in part to the hormone drop I had after the miscarriage. So for me. I need it, twice a day. Have I been able to go to the gym everyday this week? Nope! (again I slept in on Wednesday) But at least I am getting my evening 30 minute workout in. I have been a lot more consistent with my evening than I have during the day! (weird for me)

Even if you have to break up your workout to 10 minute increments. Do what ever you can to get some exercise into your day and I promise you that you will feel better. Have more energy. Sleep better (oh yeah, I am sleeping like a rock!) Be happier. Might be a little sore, but that's ok! The point is. DO IT! JUST WORKOUT! Make that choice. FOR YOU! You are worth it!

Need a work out buddy? Or someone to keep you accountable. Maybe you need motivation? Send me an email to join my PRIVATE Facebook group! connectthedotsginger@gmail.com! Make that first choice. Take that first step to changing you. The hardest part is the beginning!

Monday, May 4, 2015

Overweight And Exercise

We all have to start somewhere. Right? Did you wake up this morning and think, it is time for a change! I need to change? I don't want to be like this anymore. Now what do I do? Exercise is hard. It doesn't matter if you are a size 0 or a size 24. Exercise does take work and effort.
~2010. Picking my hubs up after a deployment and surprising him with all the work I did to lose 35 lbs!~
Here are a few pointers to think about as you begin this new journey in your life style change. YES! LIFE STYLE CHANGE! This is not an easy battle. It will take time, it should take time. There are no quick fixes to losing weight. There are no pills, special drinks or wraps that will accomplish the results that last. It is a total mindset. How can she say this. She is overweight and hasn't been able to keep the weight off herself. Why listen to Becky. Because I have been there. I am there. But I have also lost the weight. I lost 40 lbs and not just once I have done it a couple of times. I learned to eat right and what my body wanted and needed. I have also fallen off the wagon and I trying to climb back in. I am just like you who has dieted, tried pills, drinks, HCG, meal plans, starvation, Atkins, I have tried it all! 
~Hard work and dedication to exercise and eating right and her is what I looked like. I will be here again! I AM WORTH IT!~
The one thing that worked? Eating right and exercise. When I finally started to eat right the weight just fell off. I didn't even have to workout for an hour or 2 a day. I was doing 30 minutes of exercise and the weight just fell off. Well if it is so easy... IT IS NOT EASY! It takes work and a total commitment and I'm human. I really like ice cream, sweets, candy, cookies, pasta. I mean I really like them. I lose sight of what I really need to be doing. And I am worth more than that. I know I am. And it isn't about being SKINNY. I want to be HEALTHY. I want to be able to run more easily. I want to be at a healthier weight when I get pregnant again so that when I do gain weight through the pregnancy I am not pushing 300 lbs. That scares the crap out of me. And that is just more work to do in the end. So today, eating better. Shakeology so that I know I am getting my super foods that I need. More veggies. Exercise. I can and I WILL do this. WE CAN DO THIS! 

~3 months into my nutritionist given plan and I lost 20 lbs by this point. Time and dedication! That is all it takes!~

Let me know if you want to join my Facebook group to become the healthiest version of you!

Tuesday, April 28, 2015

Training Begins


So I am saying that my training for my half marathon this fall begins yesterday! Yep, I am definitely thinking that I will be doing my 2nd half marathon this fall. And why start yesterday? Because I honestly think it will take me that long to get me in running shape. So sad, but I have to start somewhere and yesterday was that somewhere.

I went to the gym. Ideas of grandeur were in my mind as to what I was going to do. I was going to just walk at about 3.7 on the treadmill, like I always do, for 30 minutes. Then do 30 min of the elliptical.

Things didn't go as planned. I started at 3.5 for warm up and I could already feel it. My heart rate was getting high and making me out of breath. I then went up to 3.7 and used the heart rate monitor on the machine and my pulse was above 160. Nope. Time to slow it down. So I just continued at a leisurely 2.8-3.5 pace the whole time. Increasing the pace for a couple of minutes then backing it down for a couple of more. I made it 30 minutes. And just over 1.75 miles. But I was worn out. Sweaty and breathing like I just ran 2 miles. So my starting point. Walking at an 18:30 min mile pace. UGH! Hate that but at least I can only get better. And I skipped the elliptical. I did 30 minutes. I did well for my first day back.

Goals for this week. 2 days of strength training and 3-4 days of cardio. 1 day down only a few  more to go! Here we go! LET THE TRAINING BEGIN!

Thursday, January 8, 2015

Survival Guide For The Gym In January: Regulars


Hey all you regular gym attendees! This one's for you! If you missed part 1: Newbies check it out!

We all know what January is like. The gym is usually packed for the first 3 weeks. We all know it is coming and when it happens we all feel a little frustrated. We are so proud of the new people attending but what happens is our routine gets thrown off a little because we either have to wait for equipment to be available and our circuit gets changed up, or we have to hurry off the machines because someone is waiting. And the classes get filled FAST! All week it seems like every spin class has been packed! No bikes available where last month there were at least 2-3 open.

Here you your tips to survive the Gym:

~We know it happens. The gym is more busy in January and that is ok! Great for the gym. It helps keep your prices lower, right because they are meeting their membership requirements and they won't raise the price on anyone because of that.

~Plan accordingly knowing that you might be at the gym for 2 hours instead of 1.5 hours. Last year I did 30 minutes on my favorite treadmill. Someone was waiting behind for me to get off. I got off and went to another treadmill for the last 30 minutes. It happens. (I had to do that 3 times last year on a Saturday when I had a super long run.) But there is a limit on cardio of 30 minutes. Yes I have a favorite treadmill type, I call it the tank! I feel more secure on it and not like I am on a belt. But I am not the only one that prefers that type of machine. (and those machines are on the second floor right under the fans, where a bunch of the other treadmills are like 20 feet under the fans. Without fans, this ginger is even more RED faced!)

~Support and encourage the newbies. If you see someone kind of deer in headlights, help them out. Say hi to more people than usual. It is scary going to the gym and not feeling like you fit in, so help them fit in. You never know, one smile today could make them come back tomorrow.

~Go during off peak hours. Yes this will throw off your schedule because you always go to the gym at 10am to strength train. But guess what, 10 am is when everyone else wants to be there too. I have been going around 11:45 and haven't been kicked off my machines yet. The kids zone is less crowded too. I am so thankful to have the flexibility to go at different times during the day, but if you go when it is super crowded try to see if you can change it up, at least for the first month.

~If you plan to do a group class. Plan on being at the gym 15 minutes early to get a good spot or to sign up if it is limited size. Or pre-sign up if that is available. But just know to be early, or you might not get in the class you wanted or will be squished in Zumba!

~We are all going for the same reason. Let's be happy that we have a place to go to when it is only 11 degrees outside and feels like -2! SERIOUSLY!?! Do not want to run in that!

Final thoughts! It is sad but true fact gyms are super packed in January but this is only temporary. I wish that it weren't true because that means that more people are sticking to their new lifestyles and getting fit. I know many people that have these expensive gym memberships and don't go. Just wasted money. If you are a newbie reading this...PROVE ME WRONG! Stick it out. Don't do too much at once. Keep coming back no matter what. Make this your lifestyle and next year, in January, you will be a REGULAR TOO!

Tuesday, January 6, 2015

Survival Guide For The Gym In January!: Newbies


I am going to write a 3 part series over the next few days about this topic and it will be for EVERYONE! Today's post is for those that are new to the gym.

The new year is the #1 time of the year for gyms to maximize on their membership rates. So many people start out the new year with a new membership because they want to get into shape. They are tired of living the way they are and want to change for the better.

Is this you? Did you get a gym membership for Christmas???

YOU DID! WAY TO GO! So happy for you and welcome to the world of the gym. I am so proud of you to commit to yourself, and to your family. You are amazing. I know this wasn't easy and I know it was a little scary too! Going to a gym is very intimidating. There are so many fit people there to begin with and you might feel like you just don't quite fit in. There is learning the equipment, what exercises to do, how to fit in and just getting used to adding a new thing into your daily life.

Just know that you are not alone. Everyone new to the gym feels this way. We were all new at one point. My biggest fear about the gym when I went was because everyone was so thin and fit and I was not. I was overweight. What would they think of me?

Honestly, they probably don't even notice you or if they do, they are super proud of you for what you are doing and know that it is hard. No one should ever make you feel less because you joined a gym to take care of you!

The first few months of my gym I wore baggy cotton shirts and cotton shorts to work out in to hide my belly and fat. But I sweat like a Beast because I wasn't wearing the right clothing. I then felt self conscience of how much I was sweating. I felt weak in front of everyone because I was struggling to do squats and even just lift the bar for the bench press. I could barely walk on the treadmill before I was out of breath. I could hardly do the elliptical for 10 minutes without dying! But I kept going. I finally decided that I needed to be comfortable at the gym. I ditched my baggy shirts and cotton shorts. Got tank tops and fitted exercise pants. If the guys at the gym wanted to look well, that was their choice I was doing this for me. I wore no makeup and frankly I wasn't going to the gym to pick up guys. After a few months of dedication those same guys I was nervous of looking at me, judging me because I was fat, started commenting on how much stronger I was getting. And how much slimmer I was. I was losing inches and I WAS stronger. When I maxed out the weights on the leg press machine, not the one where you add barbells but the actual machine, the men were impressed! I was a force not to be messed with.

I had joined their ranks, but honestly I joined their ranks long ago. The day I decided to join a gym. I was a gym rat!
 Here are a few things to know to help you out:

~Don't worry about what other people are thinking of you. It doesn't matter. Honestly. I know at some point you will see someone and be like, to look like that. Well, to look like that, takes hard work and dedication. I frankly admire the women who lift weights. I want arms like some of those women someday.

~Right now know that the gym will be busy when you go. Because when you go, probably mid morning, is when everyone else will want to go. So to avoid the morning rush go a little later in the morning. Also the afternoons are just as crazy if not more so. Times to avoid might be 9:30-11am and 4:30-6. But your gym might be different. You can ask your gym when their busier times are and they will tell you!
~Limit your time on the cardio equipment to 30 min unless the gym is not that busy. In my current gym there are 3 different sections of cardio. I have a specific type of treadmill that I prefer to run on. My rule of thumb is if there are at least 2 machines open around me than I can go beyond 30 min. If not then I know that my workout could get cut short. Once that second machine fills up. I have to get off. There could be someone out there that prefers the same type of machine I do.

~Please use a towel when siting down at machines. Or at least wipe the seat down after you use the machine. You don't like sweating and nobody else wants to sit on your sweat. EWWW! And wipe down your cardio machine too. Wherever you touch just wipe it down.

~Take a little time for you after you workout. I have the kids in the kids zone and they can be in there 2.5 hours a day. I don't do 2.5 hours of working out. I do an hour to hour and half at most. Then I just lounge for a little while longer. Read a book, browse the internet. Use the changing rooms and get ready for the day, take a shower. Take time for you to relax.

~Don't take every class in your first week. Spread out the love of classes because if you do too much too soon you are going to hurt. You won't make it back to the gym tomorrow because you are sore, and then something else comes up and before you know it you haven't been to the gym in awhile. Don't fall into this trap of go to the gym and stop before you start. Take it easy. Go walking on the treadmill and watch a class going on or go to the class but at the back of the room and take it easy. Limit yourself to 1-2 classes a week at first. Know that if you take spin that your butt and other areas will be sore for at least 3 classes, you take! Go slow and over time you will be able to do more. It's ok to only do a little at a time!
~There are trainers there to help you. More than likely when you signed up you got a free 1-2 sessions with a trainer. They can take you around the equipment and show you how to use it, because they don't want you to get hurt anymore than you want to get hurt. DO THIS! It is a must! Have someone show you the ropes.
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