love handle exercises

Good morning everyone,

So, I got asked about exercises to work on our love handles. Some of you may even call them muffin tops but no matter what you decide to call it, we will be doing exercises to help target the area.  The love handles and/or muffin tops are the excess fat that sits on the sides of our waistline. We will be working on exercises that are focused on specifically working this area in order to help get rid of that unwanted fat. Attached below is the link for the exercises. In addition to these focused exercises, you will want to include cardio too. Cardio is important because it helps burn fat. And we are working on removing fat from our waistline area.

Although we will be doing exercises on this area, it actually takes more then exercise to eliminate it. It is a combination of exercise and diet (diet is the key). I am not saying to stop performing these exercises but don't expect to see results with strictly doing the exercises.  I will not be talking about the dieting in this post, however, it will be a topic that is discussed in the future.

Video link

https://youtu.be/Ne3r_hkTub8

what's your beat? 🎧

What's your favorite music to listen to-- rap? hip hop? rock? country? or do you like a mixture of all it? Do you blast it? Do you sing with it? Do you have it
on a playlist?

Music can make a impact on your workouts. Use your favorite music while you workout. It is a great motivation to keep you moving. It actually gets you moving. It also can keep you focused, set your pace, and be a distraction while you workout. I always use music when I exercise. I actually made a playlist called workout of my favorite songs. My playlist consists of mostly country with a mixture of other music too. Music is a must for me when I workout.  Listening to music is what pushes me. It makes me run. It makes me go that extra mile. It is what makes me really want to workout.

Next time you go workout don't forget to grab your earbuds and your iPod, phone, or whatever device you use.  Find your music, turn it up, and make the most of your workout.

ab workout

We all have our favorite exercise. And I am excited to tell you all that mine is ab workouts.  I love ab workouts. Yes, many of us would love to have that nice 6 pack. However, what we do not realize is that ab workouts are more then just building a 6 pack. Ab workouts are also about building our core muscle. As you all probably know, our core plays an important part in our well-being. It is the powerhouse. It is what keeps our balance and posture.

When it comes to building your core, you need to work them. Logical, right?  Well, let's not just sit here. Lets start strengthening that core.

Here are the exercises- 10-15 second breaks between each exercise:

1 minute single leg raise (alternate legs during the minute)
1 minute plank (butt down, abdomen tight)
1 minute alternate heel touches
1 minute bicycle crunch (opposite knee to opposite elbow)
1 minute star fish crunch


P.S.
Slow and control. Can you feel it? Push through it.

Smile

Good morning everyone :)

What another beautiful day we have today! Hope you all are able to get outside to enjoy it. I know I have been. I can not get enough of it actually. It just places an instant smile on my face. Did you know smiling is important to one's health? Well it is. Crazy, huh? A thing that seems so simple yet can also be hard to do. Choose to smile. Show those teeth. Flaunt it. If you smile, others around you will start to smile. It is contagious.. a GOOD contagious!

A smile is more than just a facial expression. It is a positive mood booster. A smile reduces stress. It also provides a positive experience internally and externally for one self. Try it out. Put a smile on your face and feel the benefits of your smile.


A happier life starts with a smile. Share your smile!

Now walk it out

So, I was going to share an ab workouts today but decided to change it. Hope you do not mind. Instead, I am challenging you to go out for at least a 30 minute walk and enjoy the weather this weekend. It is suppose to be warm weather! Actually I should say it is suppose to be beautiful. It was 59 degrees today. Why would anyone want to stay coped up in the house to workout? I mean seriously, can you say hello outside and good bye inside. 

I actually prefer working out outdoors versus indoors. The reasons I like outside better are: get to enjoy the outdoors, it is less routine like (not running and/or biking in same place nor working out and staring at the same wall), get fresh air, receive my vitamin D, and time goes quicker (it is like not even working out). Needless to say, it is like the best of both worlds to me. 

Like I said, I love the outdoors so today I went outside on a walk. Let me tell you it was so refreshing and nice to see majority of that white stuff gone.  I can only hope that the weather is not teasing and will continue to get warmer from here on.  Whether it is or is not, I am going to take advantage of it and find joy in what is here now as I hope you do too.

Go out, explore, and enjoy the weather! After all, it rare for those of us that are Minnesotans to get weather this beautiful in February. 

Patience

You are probably feeling frustrated, and thinking this is not gonna work. You may have even said it is not working so forget this. Trust me, I have been there and said that too. But listen to me, results do not just happen. You will not see changes immediately. It takes time.  I understand this may be deceiving to you as it may not be what you expected hear. But before you think about quitting... listen and rethink again.

 It is said that it takes one about 3 weeks to develop a regular routine. It is also said it will take an additional 3 weeks for one to notice an actual change.  However, you will realize an increase in you mood, more energy, and even better sleep. It will just take more time to see the changes in your body. Just be patient. It will happen if you are willing to continue to workout and eat right.

I recommend to take a before picture of your self (if you have not already), so you can see your changes over time. For me, I find it amazing to be able to compare myself from then to now. I feel it gives me more motivation. It also shows me that with dedication and patience I am willing to make a difference in my well-being. 

Stay focused and be patient. You will happy with what you see.

Booty workout

It may be late at night, but it is never too late to do a workout. I don't know what your day consisted of; however, your day is not over yet. You still have few hours left. I worked a 12 hour shift today, but I am not going to use that as an excuse to not slide in a workout. As we all know, it is easier to make excuses then to do what we need or want to do. It's up to you. There are two options: make excuses or make results. What option will you choose?

No, I am not saying I am perfect. I do not always get off a 12 hour shift and feel energized to workout.  However, I am determined to make results even on my off days. These days push me that much more to keep going. Tonight, I chose results. I want a toned, firm booty, so I found workouts to help get me there.

Booty exercises- 3 sets 10 reps:
Bridges/Butt raise---challenge self and hold pose for 15 seconds
Lying side leg lifts
Fire hydrants
Wall sits

Drink up

Water is an important element for the body. The body needs water to keep it functioning properly. By drinking water your body is able stay hydrated and energized. Working out increases the amount of water a person should drink. The reason is the body loses fluid from perspiring. Therefore, it is important that you are replacing the fluid you lost by drinking water. If you don't, you will become dizzy, weak, and nauseated resulting in dehydration. To avoid dehydration stay hydrated. Easy right?!  Drink water before, during, and after your workouts.

How much water should you drink per day? The amount of water you should drink depends on one's weight, the type of workout performed, and temperature (sunny, rainy, windy, etc.). On average, a person's body weight is usually 70 percent of water. There are sites out there that can help you calculate the average amount of water you should drink daily based on these things. I will list a few of them at the bottom of the post. Otherwise, studies say that a inactive person should drink at least 8 glasses of water daily. But you are working out, so you need to up your intake.

Tips to keep track of your intake: tally/count amount drinking, choose and keep a specific water bottle to drink from (just know the ounces), water applications, urine color (light/pale yellow indicates your hydrated)

How much water have you drank today?
Stay hydrated! Drink up!

Weight based websites for water intake:
http://www.bodybuilding.com/fun/water_calculator.htm
http://www.medindia.net/patients/calculators/daily-water-req-result.asp
http://www.camelbak.com/HydrationCalculator