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Is working out the first thing on your mind after an indulgent weekend? After a couple of days out of routine, it is hard, so hard to pull together the motivation to fight the lethargy and do anything. But, if we don't find that motivation somewhere, getting back on track may come 20, 30 or 50 pounds later. Just try pulling on some fitting pants you work last week (not the stretchy kind)? If they are super uncomfortable, that can be motivation enough! Step 1: Start Slow No matter who you are, your body is going to feel it after a night or nights of heavy eating and drinking. You're going to be lacking energy, as your body will have spent most of the night or last couple nights digesting all of the food and drink you consumed over the weekend. Getting your body back up to speed definitely will feel like a challenge, but it is totally possible. The idea it to start slow and ease into it. Not only will you be able to get through the workout, you won't hurt yourself! Step 2: Get in Your LISS Low-impact steady state (LISS) aerobics will help to get your body working, your blood pumping and your digestive system rolling. Start out with walking or a bit of cycling--stationary bike or regular bike both work. Start your LISS slowly, at a leisurely pace. You may be pretty low on energy, so let your body catch up with the workout you're doing. After about five minutes, you'll start to feel better, and it's time intensify a bit (speed up or add resistance). Within 10 minutes, you can probably be up to speed--which you should then sustain for the next 15 to 20 minutes for the proper aerobic workout. Step 3: Time to Train Once you've gotten in your aerobics, it's time to hit the weights for your muscle-building routine. You may not have enough energy for a HIIT workout, or for a full-on bodybuilding workout that leaves your muscles shaking and drained. Instead, go for a circuit training routine that will hit all of the muscles in your body and burn away all those food calories. Your circuit workout (10-12 reps) should include (in the following order): Bench presses Standing rows Lunges Military presses Barbell curls Squats Tricep extensions Cable pull-downs Leg presses Do this circuit routine twice, and your body will feel so much better! Step 4: Digest Well
Your digestion is going to be under construction after a heavy meal or binge weekend, so it's important that you drink a lot of water and find a way to detox all that alcohol and food. A great way to detox is drinking Iaso Tea from Total Life Changes. Iaso Tea is gentle and works great - this is my go to product! Be diligent in caring for you body, it's the only one you have! Bodynista
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 One of my long term fitness goals is to be able to do 1 unassisted pull up all by myself. For me, it seems so aspirational. For starters, I have a shoulder issue that has been bothering me for the last several months. Secondly, I am not exactly petite. Despite these obstacles, I am confident I will be able to do an unassisted pull up within a year. There is a lot of advice out there about where to start, what to do, and how often to do it. This workout feels like a great fit for anyone who is really looking to make this wish a reality. WORKOUT: https://www.jensinkler.com/do-it-better-pull-ups/ What I really like is that the exercises don't have to be done in a gym. If you have some of the basics at home (pull up bar, resistance bands, heavier hand weights), you can train at home. Most of us don't have lat machines at home! The key thing to remember is that a pull up really takes strength from your entire body. Many of us have areas of our bodies that are stronger than others. For example, I have a very strong lower body, weak core strength and OK upper body strength. A pull up is going to rely on ALL my upper body muscles, core, and those large leg muscles. Keep the KEY tip (full body strength) in mind as you begin to work on your strength training. It is important to build and strengthen muscles over your entire body, not just your upper body. Don't be the "tiny calves" prodigy!! A great supplement to give you the burst of energy you need to get through a challenging weight training session is Iaso Nitro from Total Life Changes. If you have extra weight to shed before you can even hang from the pull up bar, Total Life Changes has you covered there too. Many have seen tremendous results using Iaso Tea, Resolution Drops, and NutraBurst Liquid Vitamin.
Have you trained to learn to do a pull up? If so, please share your tips, thoughts and wisdom! -Bodynista Why not get some Barre in today? This workout, while looking easy, can be challenging and you can do it at home. It all depends on you! This Barre workout combines light to medium weights (3-8 pounds) with some traditional Barre moves. The added weight will get your heart rate up and get some additional strength training. If you want to challenge yourself even more, add some cardio in between exercises, such as burpees or jumping jacks. If 12 reps seems too easy, either increase your weight or reps. This workout will touch your upper body, large lower body muscles, and your core. Happy Barre-ing!   This workout is the real deal! I gave this workout a go on Friday and not only does it get your heart rate up, but it will set your butt and hamstrings on FIYA! My workouts happen at lunchtime or they don't happen at all through the week. This workout is great because is short, sweet and to the point! It shouldn't take long than 15 -20 minutes to get through this one. ADD WEIGHT! That is the key to making this workout effective. The moves are not difficult but if you want to feel like you worked out, add weight. I used a 45lb bar as a base on the lunges and squats (added 30lbs to bar for squats), and a 25 plate with the bridges. You decide the weight you can handle; just challenge yourself.  Feeling drained? Want to workout but you simply cannot find the energy? Try a supplement. NRG, NutraBurst Liquid Vitiman, and Nitro are great choices to try individually or together to give you the boost you need to get through a workout and get through the day!  I LOVE Tabata workouts! These workouts are short and to the point. A Tabata workout works your entire body, gives you a short recovery time and can be done with minimal time commitment! Tabata is an early form of high-intensity interval training (HIIT); started in the 90's by Japanese professor Izumi Tabata (he used it to get speed skaters in shape for the Olympics). It involves short, four-minute bouts of explosive interval moves done for 20 seconds each for eight rounds, with a 10-second break between each round. Below is a great Tabata workout everyone can find time for. DIRECTIONS: Set your timer to work for 20 seconds and rest 10 seconds. The goal is to complete each circuit 4 times but 2 at the minimum. Rest 1 minute in between each circuit.   As we graduate to becoming adults, we also graduate to becoming more stressed. Work is demanding, people are demanding, kids are demanding, rush hour traffic can tip you over the edge. We are faced with STRESS constantly. While we are massively accumulating this added stress, what are we doing to alleviate it? Some of us simply choose to escape life through vices, such as alcohol. Some of workout to help deal with stress. And there are other, more dangerous ways of coping as well. If you are feeling stressed, anxious, or otherwise not relaxed, try some Yoga. Yoga is a great way to redirect you thoughts and mind to a place of inner focus instead of on budgets, plans, after school games, and what you are going to prepare for dinner. Yoga can definitely compliment other activities you employ to reduce stress. For example, I choose to workout to help with stress, but doing Yoga on non-workout days is a better benefit. Below are 10 Yoga moves that are simple enough for beginners but effective enough for anyone in coping with stress. Face it, life will only get more stressful in the days to come. Learning how to alleviate it could be a life saving tactic! For each pose below, hold the yoga position for 5 deep breaths.  
Have you tried HIIT workouts? HIIT means High Intensity Interval Training. What I LOVE about these workouts is that they are quick and effective, plus you can do them at home or virtually anywhere! An effective workout gets your heart rate up and down while keeping your body working - the foundation of HIIT workouts. Below are groups of exercises that you can use to build your own HIIT workouts. Doing a HIIT workout 3 times a week is perfect.
Pick Your Moves:
Select one move from each of these groups - the last group only has burpees. This will give you a circuit. Each circuit will have 3 rounds. 2-3 circuits is ideal for maximum effort. Each move will be 30 seconds of work and 10 seconds of rest with a 30 second break between rounds. Here is an example: Round 1:
Group A: Lower-Body Moves:
Group C: Core Moves:
The goal is to do three rounds of your four moves (whichever exercise you chose from group A, group B, group C, and then burpees). Do as many as you can of the first move in 30 seconds, then rest for 10 seconds before moving on to the next move. One round should only take you less than 15 minutes. Work at a pace where you can keep moving for the entire 30 seconds — just do as much as you can in that time.
And guess what? Thanks to the higher intensity of this speedy routine, your body will keep burning more cals for hours to come. YAY!!  Perfect to do after cardio, during a long commercial break, or just before you pull on your bikini, this equipment-free circuit is enough to seriously sculpt your glutes and thighs in just five minutes. How it works: Perform 1 set of every exercise back to back, doing as many reps as possible in 60 seconds for each one. You'll need: Nothing! You can do this workout at home or wherever you are!  Reps: As many as possible in 60 seconds, alternating legs Stand with feet wide, knees and toes turned out about 45 degrees, hands on hips. Lower into a deep plié by bending knees out over toes. Rise up, and as legs extend, slide right heel into left, squeezing inner thighs together until heels touch. Take a wide step back out with right foot and repeat on opposite side. Do as many reps as possible with good form for 60 seconds.  Reps: As many as possible for 30 seconds on each leg Stand with feet together and hands on hips. Cross right leg behind left and lower into a curtsey lunge by bending both knees about 90 degrees. Rise up out of lunge and balance on left leg as you lift right knee into a passé position by turning knee out to side and tapping right toes lightly to the inside of left knee. Immediately lower into curtsey lunge and repeat. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.  Reps: As many as possible for 30 seconds on each leg Begin in a split stance with left leg forward, hands on hips. Lower into a lunge, bending both knees about 90 degrees. Extend legs, shifting weight into front foot, extending back leg up behind hip while reaching front arm out in front of shoulder and extending back arm out to the side (palms down). Immediately lower into lunge and repeat. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.  Reps: As many as possible for 30 seconds on each leg Balancing on right leg, perform a single-leg squat by bending right knee and pushing hips back. As you lower into a squat, left leg extends straight out to side (tapping toes lightly on the floor) and both arms reach down towards right foot. Rise up out of squat, bend left knee to slide left foot into right, and reach both arms overhead. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.  Reps: As many as possible for 30 seconds on each leg
Lie on right side, propping torso up with right elbow directly below shoulder, left hand on hip. Hips should be stacked with knees bent about 90 degrees, toes pointed. Keeping knees pressed together, internally rotate left leg, lifting left heel towards ceiling. Press away from the floor with right forearm and lift right hip as left knee turns up to ceiling, pressing the inside edges of feet together. Lower hip as left leg rotates back in. Do as many reps as possible with good form for 30 seconds, and then repeat on opposite side.
Whether you run, cycle or hike, your legs and lungs are accustomed to getting a good workout. But what about your upper body? Strong arms help hold you up while on the bike; they help you power up hills whether you’re running or walking. The good news is it doesn’t take long to firm your upper body—the following routine takes less than 10 minutes to complete.
The routine below is divided into four circuits. Perform the exercises in each set back-to-back, then enjoy a quick break before moving on to the next circuit. You’ll end the workout with a quick round of burpees. The GIFs below will teach you how to perform each exercise. Do the entire workout once—it should take you about eight minutes, so no excuses! And if you’re looking for a crazy-tough routine, rest for 90 seconds, then repeat the entire circuit one more time.
Circuit 1
Diamond Push-Ups Start in a plank position. Bring index fingers and thumbs to meet, forming a triangle under chest. Bend elbows and lower torso as close to ground as possible. Push through palms to straighten arms. Modify this move by dropping to knees. Do 10 reps. 
Superman Holds With Squeeze
Lie face down on mat and hold arms out to sides at shoulder-height, thumbs facing up. Lift chest, arms and legs off ground simultaneously. Pause, then lower back to mat. Do 10 reps, then rest for 30 seconds. 
Circuit 2
Plank Ups Start in a forearm plank. Keeping abs tight and spine long, pick up right arm and right palm on ground. Repeat on left side, ending up in a high-plank position. Now reverse the movement, replacing right palm with right elbow and left palm with left elbow. That’s 1 rep. Be sure to keep hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep. 
Inchworm to Push-Up
Start standing with feet hip-width apart. Hinge forward at hips and place palms on floor, bending knees as needed to reach. Walk hands forward so that you’re in a plank position. Do 1 push-up, keeping elbows close to torso, dropping to knees if needed. Walk hands back toward feet and stand up. That’s 1 rep. Do 10 total. Rest for 30 seconds. 
Circuit 3
Dive Bomber Push-Up Start in a downward facing dog position. Sweep chest down and through arms lowering through a push-up. Straighten arms end in a cobra position. Now push through palms and hips to return to downward facing dog. That’s 1 rep. Do 10 reps. 
Tricep Dips
Stand in front of a chair or couch seat. Place hands on seat with fingers pointing forward. Keep back flat and walk legs out in front of body. Bend arms and lower butt toward ground, being sure to keep elbows directly behind body. Straighten arms to complete 1 rep. Do 10 reps. 
Circuit 4
Burpees Your favorite. Our favorite. Start standing. Squat down until hands touch floor and kick feet back into a plank position. Drop chest to floor, then jump feet wide, then to the sides of hands, then back to standing position. Jump up and immediately move to the next rep. Do as many reps as you can for one minute. Your goal: Do at least 15 reps. 
 With Spring right around the corner, getting out and getting more active naturally follows suite. Below is a great full body workout you can do virtually anywhere! No equipment needed (but adding weight is always good) and you don' t need a lot of space. Best of all: you can complete this in 10 minutes! Who doesn't love a 10 minute workout??? 1. Plank — 30 seconds on, 10 seconds rest, 4 times total
3. Walkouts — 10 reps total
Are you going to give this one a try? I will! - Bodynista |
BodynistaKhyrunnessa Rabbani - I am perfectly imperfect! Passionate believer if you love your body and yourself and the rest will fall into place. Categories
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