Archive for the ‘S&S Workouts’ Category

Motivation Monday

Posted: December 10, 2012 in Inspiring People, Music, Quotes, S&S Workouts
Funny, Doug and I were just talking about doing 1-hand pushups.

Funny, Doug and I were just talking about doing 1-hand pushups.

Inspirational Women of All Ages and Professions
Hate running? You don’t have to run to get a runner’s body! Check out what these 20 women do to stay in great shape.

Blast from the Past
*I’ve been having a 90s music attack!
“The Sign” by Ace of Base
“Sweet Dreams” by La Bouche
“Whoomp! (There It Is)” by Tag Team

At-Home, Shoeless Workout to Try:
Love this magazine—I’m pumped to try this myself!

Chance
“I have found victory to be difficult when my focus is on my fear(s). Being afraid to lose, afraid to look bad or afraid to get hurt are usually the biggest obstacles standing in our way. Seeing failure for what it is (a critical part of the achievement cycle) will drastically reduce the crippling effects of fear. When fear is gone the vacuum created opens up the one key ingredient needed for achievement—a chance. Celebrate the fact that you at least have a chance and failure will cease to be such a big deal.” – from MMA & Fitness Motivation

Motivation Monday

Posted: December 3, 2012 in Music, Quotes, S&S Workouts

 Put the crappy food back. Get off your butt. Make an effort. Make it all count. Make yourself better and healthier.

Put the crappy food back. Get off your butt. Make an effort. Make it all count. Make yourself better and healthier.

I love December. I love Christmas. I love snow for Christmas (only for Christmas, really). I love Christmas decorations. I love the holiday spirit. I love Christmas music. I love the ideas of joy, peace, love, faith, and togetherness. I love the holiday foods.

But I dislike one thing: Excuses.

Yes, holiday food is amazing. And often homemade. But it’s full of sugar and fat. Yes, the holidays get busy, stressful, and tiring. And the weather sometimes gets in the way. But it’s no excuse not to work out. You always have time for a workout—from squats, lunges, pushups, and sit-ups during commercials of your TV show to 10 minutes of hardcore plyometrics or nonstop moves before work.

Stop making excuses and do the work.

Music
“Shut Up & Drive” by Rihanna
“House of Jealous Lovers” by The Rapture

Workout Moves
Side-plank + tricep extension and leg raise

Heel-click crunches

Quotes
“If you have time to whine and complain about something then you have the time to do something about it.”—Anthony J. D’Angelo

“The best thing about the future is that it comes one day at a time.” –Abraham Lincoln

This really doesn't have much to do with the months changing, but I thought it was funny :)

This really doesn’t have much to do with the months changing, but I thought it was funny 🙂

Holy cow…. It’s Christmas music time. Let’s say goodbye to November with a quick recap!

Best Quotes:
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”—Vince Lombardi

“Courage is only an accumulation of small steps.” –George Konrad

“The results you achieve will be in direct proportion to the effort you apply.” –Denis Waitley

“The greatest discovery of my generation is that human beings can alter their lives by altering their attitudes of mind.” –William James

Best Songs:
“Everybody, Everybody” by Black Box
“Let It Rock” by Kevin Rudolf ft. Lil Wayne
“Im’ma Shine” by Youngbloodz

Best Recipes:
Black Bean Burgers
Spaghetti Squash

Best Articles:
My “There’s No Easy Way Out” post
My “The Day After: Game Plan” post
Leo Babauta’s “Why the Fitness Habit is More Important Than the Plan”

 

Best Workouts/Moves:
My “The Day After: Game Plan” WO 

1/2 Burpee: In plank position, jump the feet together toward the chest, then back to their starting position, then jumping jack them out wide, then in together, then complete one pushup. Continue for 30-60 seconds.

BodyRock’s Sexy Sweat On Me WO

Blogilates’ Victoria’s Secret Modal Ab WO

Motivation Monday

Posted: November 26, 2012 in Music, Quotes, S&S Workouts

Prepackaged junk food just really isn’t worth it. Neither is pop. Or a lot of the crap on the grocery store shelves. Put it back.

Don’t. Stop. Now. Don’t stop at all. Ever. You only stay sharp by learning every day, and it’s the same with your health—you only stay healthy and strong by exercising and eating well every day. It doesn’t matter the time of year…. Don’t ever stop trying to be better.

Use these—what Doug and I are using—this week to stay motivated despite the cold weather, the fewer hours of light, and all the crazy-good food.

SONG: “Lick It” by Kaskade & Skrillex

WORKOUT: Amanda Russell’s Annual Thanksgiving Day Big Burn Workout (I’ve tried it — several times — it’s a good one!)

QUOTE: “My dad would tell me to, ‘Play for those who couldn’t play.’ So my motivation is for people who struggle in life daily.” –Misty May-Treanor, two-time beach volleyball Olympic gold medalist

 

Don’t stop believing that you can. Treat yourself with respect and watch what happens!

Was this you last night? Stop being full and mad at yourself and do the work to feel and look better!

I did forget one HUGE thing I’m thankful for: The ability to follow my passions of fitness and writing by being both a fitness instructor and trainer as well as a freelance writer and editor. Not to mention, I’m very lucky and thankful to have such a great group of people that I work with and work out every single day. Thank you all for supporting me, encouraging me to be better, and motivating me to keep going. You all rock!!!

Okay. So. Are you still full from yesterday? I was a little too full last night, but luckily I stopped early enough so I didn’t feel too bad before bed. How did your day and evening go? A little better than planned? Congrats! A little worse than planned? That’s okay, just DO SOMETHING ABOUT IT. You can start undoing some of the damage today. Right now!

Your Day-After Game Plan:

  • Drink as much water as possible. A glass an hour would be great, so you’re taking in 10-12 throughout the day.
  • Stick to tea for your non-water drink. Or coffee. But be careful on the cream/milk and sugar in both. Opt for as little as possible and choose green tea. It’ll help you digest, give your immune system a boost, and kick your metabolism into a little higher gear.
  • MOVE IT! Multiple times. All day on and off, if possible. Get a workout in, but also try to stay active all day. Power walk it while Black Friday shopping. Go up and down the stairs as much as possible. Take a walk with friends outside.
  • Minimize TV and computer time. Or, when you’re watching TV, get some squats, lunges, jumping jacks, and sit-ups in during the commercials.
  • Eat as many whole, raw, real foods as possible. And whole grains. Choose fruit and oatmeal for breakfast, a salad (with very little dressing or none) with a piece of fruit for lunch, and brown rice, lean protein, and steamed, raw, or roasted veggies for dinner. Keep snacks to fresh fruits, raw veggies, and nuts.
  • It’s okay to have a little left-overs, just don’t recreate Thanksgiving! Try to only choose one leftover to have. Like a piece of pie and whipped cream for dessert. Or turkey for a sandwich at lunch. Or leftover potatoes or stuffing for dinner.

Your Day-After Workout:
*Complete 10 reps of each exercise below in this order, then repeat for a total of 2-3 times.
*To make it harder, hold light weights or increase the number of sets.

  • Regular squats (feet just wider than shoulder-width)
  • Jumping jacks
  • Pushups (make it harder: put your feet up on a step)
  • Close-legged squats (feet together or directly under hips bones)
  • High knees (count every RIGHT knee)
  • Tricep dips (make it harder: put your hands on a step and straighten your legs)
  • Wide-legged squats (feet wider than shoulder-width, toes out)
  • Jumping jacks
  • Bicycle crunches (count every RIGHT knee)
  • Alternating forward lunges
  • High knees (count every RIGHT knee)
  • Pushups
  • Alternating backward lunges
  • Jumping jacks
  • Tricep dips (make it harder: put your hands on a step and straighten your legs)

TO CHANGE AND TO SEE CHANGE, YOU HAVE TO WORK. EVERY DAY. NO ONE CAN DO IT FOR YOU. BUT YOU CAN DO IT. SO JUST DO IT.

Since it’s college football season, I thought this was appropriate…. But it’s so true! You should never be ready to give up.

It’s been a hectic 7 days. A family emergency has meant anxiety, stress, not eating well, and not exercising as much. It sucks. You feel so out of it. Not to mention the worry and fear involved in that kind of situation.

Week 1 game plan has been such: drink tea instead of coffee, pack fruit and nuts for on-the-go, do a quick 20-30-minute workout right when I wake up, and try to go to sleep early.

Week 2 game plan: cut back on dairy, bread, and meat, add more veggies to my meals, cut back on candy and only snack on dark chocolate, go to sleep still a little early, add longer workouts back in.

What do you do when you have a family emergency?

What are some things that are keeping me focused on myself? (I know that sounds selfish, but there comes a point when worrying is no longer necessary and you need to focus on keeping yourself healthy or else you won’t be able to help anyone!)

Music
“Pain” by Jimmy Eat World
“Still Waiting” by Sum 41

Moves
*1/2 Burpee: In plank position, jump the feet together toward the chest, then back to their starting position, then jumping jack them out wide, then in together, then complete one pushup. Continue for 30-60 seconds.

*Squat Side-Shuffle: Stand with feet underneath hips. Shuffle feet and body to left so feet are just wider than shoulder-width and squat twice. Shuffle feet and body all the way to the right, past your starting point, and squat for two. Continue for 30-60 seconds.

Musings
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.”—Vince Lombardi

“Don’t wish it were easier, wish you were better.”—Jim Rohn

Motivation Monday

Posted: October 29, 2012 in Articles, Music, Quotes, S&S Workouts

Don’t get derailed by all of the holiday treats! Enjoy a little, but remember you can always make or buy them again!

Music Makes Us Harder, Better, Faster, Stronger
Run/Jump It: “Dear New York” by Firebeatz & Schella
Lift It: “Fake It” by Seether (One bad word….)
Yogi It: “You Only Live Once” by Yanni


Read It! Read It! Read It! No One You to Be Defeated
Halloween is in two days, which means CANDY! Trust me, I love it, too, but sugar does crazy things to your body—5 surprising sugar facts.

Some tricks and tips to motivate yourself to work out, stick to a routine, and keep going even when the going gets tough.


Mind Over Matter
“Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired.” –George S. Patton


Kelsey’s Workout Challenge of the Week
*Complete 10 reps of each exercise below in this order. Rest for 20-60 seconds and repeat 2-4 more times.

  • Jumping jacks
  • Squats
  • Tricep dips
  • Right-leg static lunges
  • Pushups
  • Squat jumps
  • Left-leg static lunges
  • Jumping lunges
  • Bicycle crunches