Motivation Monday!

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Full Body Workouts: The Way to Go!!

1. Do you want to shed an inch or two (or 12)?
2.  Do you want to tone up?
3. Do you want to improve your cardiovascular health?
4. Do you want to strengthen your core?
5. Do you have trouble finding the time to workout regularly?

If you answered "yes" to any {or all} of these questions, then listen to what I'm about to tell you!

Start doing full body workouts.  Instead of devoting an entire workout to that "butt-burner" workout in the latest issue of SHAPE, target your entire body, head-to-toe!  There are numerous benefits to this style of workout design, not the least of which is that people who work their full body at least 3 times a week have been shown to maintain weight loss for longer periods of time than those who target different body parts on each day.  Let me give a few more bits of info to argue my case.  You will be super-pumped to start your new full-body regimen by the time you're done reading, promise!

Let's start with the issue of TIME:
As a general rule, you need to work a particular muscle group 2-3 times a week in order to see change in strength/tone.  So, if you split your upper/lower body days, this is a minimum of 4 workout days per week, with an ideal 6 workout days per week! Plus, you've got to add the cardio element somewhere in there because it's challenging to get your heartrate up very high when you're working strictly upper body muscles.  In a full-body routine, you are reaching your 3 times a week per muscle group quota with only 3 workout days. Um, awesome!  Plus, you can combine muscle groups and count your weight-lifting routine as a cardio session by keeping your heartrate elevated!  Time-saver?  You betcha.

Next, let's discuss CORE:

Some of you may love ab work, and some of you may LOATHE it.  But I think we can agree that we all want a tight little wasitline.  In a well-designed (preferably by a professional) full-body workout, the combining of muscle groups in each exercise allows you to more effectively engage your core throughout the entire workout, which makes for a good 45-60 minutes worth of core exercise!  How's that for tightening your tummy?  I would still recommend adding 5-10 minutes of strictly core-work @ the end of each workout, no matter how much you hate it :)

And finally, it's time to talk VARIATION:
I've said it once, and I'll say it again.  It pays to change up your workout on a regular basis!  Yes, if you stick with the Jillian Michaels 30-day shread for 365 days, you will maintain a decent fitness level and tighter/stronger muscles.  However, by repeating the EXACT same movements in the exact same order for such an extended period of time, you are increasing your chance of injury and decreasing your body's ability to move efficiently and effectively!  Your muscles need to be worked in different directions, at different intensities, and for different periods of time in order to stay healthy and to function at their fullest potential!  Your body will feel better AND look better when you keep some VARIATION in your life!  Full-body routines allow for an endless amount of variation, because you can constantly combine different muscle groups and work your body in different ways.

Alright.  So when are you starting YOUR first full-body workout?

Feel overwhelmed with the idea of planning a workout for every muscle group in your body?  Custom workout routines by RoxyB (based on your current fitness level, goals, and daily schedule) start @ $65.  That's the price 1.5 training sessions @ your local gym, but you'll get a hardcopy of a routine you can do anytime, anywhere, and stash it away to refer back to for a lifetime!

 -Peace. Health. RoxyB!!

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TONE IT UP Tuesday: The Push-up!!

Be sure to check out previous editions of TONE IT UP Tuesday!

The push-up is seriously one of THE greatest upper body/core exercises in existence.  I swear by it.  It's been a staple in my workouts since I can remember!  What's not to love about a move that tones & strengthens your bis, tris, chest, upper back, AND core??  Um...how about NADA!

So...think you can't do a push-up?  Fear not.  It still counts when you do them from your knees.  It just takes some of the pressure off your core...which you might need to start with!  Want to tone up your upper body?  Adopt pre-sleep pushups as part of your bedtime routine!
 Take the PSP challenge...

Do 20 push-ups every single night before you go to bed!  Do them from your knees if you must.  If you can't complete 20, just do your best and work up to 20!  A few is better than none!

Remember Proper Form...SO important!!

• Keep your tummy tight & belly button pulled in toward your spine!
• Don't let your back droop! Keep your body straight.
• Keep your shoulders over your hands and lower your CHEST toward the ground (not your nose...this causes stress on the neck/shoulders!)
• Keep shoulders down & back! {"tuck your shoulder blades into back pockets"}
• Relax your neck
• BREATHE!!

Now. Start tonight, and get your PSP on!

Happy Toning!

-Peace. Health. RoxyB!!

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Why Women SHOULD Lift Weights!!

I can't tell you how many females have told me they don't lift weights because they don't want to "bulk up".  Not gonna happen, my friends. The truth of the matter is this: Women NEED to lift weights for many reasons...one being that it helps to SHED fat!

*DID YOU KNOW*  Women who do weight-training 2-3 days/week for 2 months will on average gain 2lb of muscle and lose 3.5lb of fat!

I'll give you 4 reasons that you, as a female, should be participating in resistance training at least 2-3 days a week...and then you can make the decision.

1. Increase Physical Strength: Ladies, we need to be strong for SO many reasons!  A strong body helps prevent injury, allows you to play with your kiddos without fatiguing, and makes daily tasks easier.
2. Help Fight Depression: A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. Women who strength train commonly report feeling more confident and capable as a result of their program, all important factors in fighting depression.
3. Burn More Fat: As your lean muscle mass increases, so does your resting metabolic rate, which allows you to burn more calories every single day just by existing!  Um...awesome, right?
4. Decrease Health Risks: NUMEROUS studies have been done to show that Resistance Training decreases women's risk of Heart Disease, Type II Diabetes, Osteoporosis, Lower Back Pain, and more!

Don't put it off any longer, girls.  Add weight-training to your life!  Start with twice a week and go from there.  If you're a first-timer, get the help of a fitness professional to avoid injury, learn the basics, and to make sure you're using proper form!  Don't be discouraged if you gain some weight to start off with...you're turning fat weight into muscle weight, and muscle weighs more than fat!  If you stick with it, your increased metabolism will help you tone up and lose inches!!  Now get to liftin'!!

-Peace. Health. RoxyB!!

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Get Fit ...w/a deck of cards!!

So earlier I shared a cardgame that doubles as a workout...to be played with friends!  This one is just to give you a fast-paced workout using nothing but your bodyweight when you need to squeeze in some quick exercise @ home or on the road!  Super effective and SUPER easy!

Write down the same list of exercises from yesterday.  Or, if you don't like those, choose your own!  Just be sure to involve all of the major muscles in your body so that you get a great full-body workout!  Flip one card @ a time and go down your list.  Do the number of reps on the card (face-cards & Aces are 15!)  You can go through the full deck once OR set a time and continue until that time is up. 

K, now go find a deck of cards and get your sweat on!!

 -Peace. Health. RoxyB!!

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A Fitness Twist to that good ol' cardgame from our childhood... WAR!!

Do you like cards?  Do you like competition?  Do you need to spice up your calorie-burning life? If you answered yes to ANY of the above questions (or even if you didn't...) try this one!  All you need is a piece of paper, a writing utensil, & a deck of cards.
HINT: You'll get a better workout if there are more than 2 of you playing!

Here's how it works:
Write down the following exercises on a piece of paper:

1. jumping jacks
2. classic push-ups
3. squat jumps
4. sit ups
5. burpees
6. lunges
7. chest push-ups 
8. wide leg squats
9. v-ups
10. tuck jumps
11. high knee sprint in place
12. dips                    

Next: Deal out the full deck and flip your first card!  Everyone but the holder of the highest card must now do jumping jacks to the count of the winning card (e.g. if the highest card is 9, do 9 jacks, if it's a face-card or Ace, do 15!).  The winner collects the cards and when everyone is done with their exercises, play the next round.  You continue through the game, going down the list of exercises, until there is a winner!  When you have reached the end of the exercise list, just start over at the beginning.  Imagine it's on a continuous loop :)  Goooood luck!  Be sure to stretch for a good 10 minutes when the game is over.

Keep your form!  Keep those abdominals tight!  Drink H2O!  Have fun!  Get Fit!!

-Peace. Health. RoxyB!!

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Change it Up!!

Routine is a great thing for lots of people!  However, when it comes to working out, it can be your worst enemy!  There is nothing wrong with sticking to a workout routine for a short period of time, but you need to change it up every now & then for better results!  Repeating the same old workout over & over can get boring, which may keep you out of the gym!  It can also lead to repetition-induced injuries in overused joints & ligaments. The worst part- you will inevitably hit that dreaded plateau- your body just stops responding to your healthy habits!  Here are some tips to avoid all of the above:

1. If you do the same routine every time you step foot into the gym, you can KIND of keep doing that.  BUT, get a new routine every 4 weeks!  Consider having a professional analyze your progress and your goals each month and providing you with the most beneficial routine!
2. Add some new & different group fitness classes in there twice a week.  Don't be afraid to try something new... your body will LOVE you for it!  Group fitness is NOT just for girls anymore!
3. Change your base.  If you typically use machines for weight-training, try the same exercise while standing with dumbbells, or perform the same moves while sitting on a stability ball.  You can even try them standing on one foot to really challenge your core!
4. Combine some of your exercises so that you work multiple muscle groups at the same time! For example--> try doing squats and dumbbell shoulder presses together! This ups your workout intensity, burns more calories AND saves time!

--Peace. Health. RoxyB!!

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