It's a New Resolution

Like most people do on New Year's Day, I sat down to write my list of goals and resolutions (one of them was to work on this blog). Even as a fitness fanatic, many of my goals centered around getting healthier, eating cleaner, or working out harder. Not surprisingly the #1 resolution in 2012 was to lose weight. In 2013, it will probably be the same. As a fitness instructor, I notice this revived commitment to getting in shape every January, when fitness classes are packed and there are no empty treadmills to use. But I also notice in 6 to 8 weeks, the "Resoluters" have already lost their comitment to exercise. Only about 20% of people keep their New Year's resolutions. The fitness related resolutions seem to be the hardest to keep. Here are some tips on staying committed and sticking to those resolutions.

1. Choose an Obtainable goal-- Start small. Baby Steps. Set achievable goals that can be easily tracked. Don't kid yourself about what is realistic. Saying you are going to quit cold-turkey having your 3 cups of coffee a day might be setting yourself up for failure, but saying you are going to cut back on the amount of caffeine you consume might be more doable.

2. Create a plan of action--Decide when you'll workout each week and write it down. Put it on your schedule or calendar. Life get's busy, it's easy to say "I ran out of time today." Just remember that someone who is busier than you is probably at the gym getting in a workout, while you are making excuses for why you aren't.

3.  Enlist Friends--Don't go it alone. When you join forces and workout with a friend or partner, you are more likely to stay commited. You have someone who you are accountable to, so you are much more likely to stick with it. Plus it's fun. Many of my best friendships developed from walking, running or hitting the gym together.

4. Reward Yourself--Once you've stuck to your guns and finished what you accomplished, reward yourself. Come on, you've earned it. Extrinsic rewards can be highly motivating, pretty soon the pride and confidence you feel from reaching your goal will be satisfying enough.

5. Don't beat yourself up--Hey, we're human. Chances are your going to eat somthing you shouldn't have, relapse into your coffee habit, or miss a workout or two. Be patient. Focus on making a lifestyle change and work at it everyday. You WILL have setbacks, but be patient and don't quit. 

Pyramid Sexy Muscle Workout

Barbell Lunges 20 reps each side

1 minute Squat hold (no weight)

Clean and jerks 20

Repeat the circuit 3x but each time add weight 

Decrease the number of reps on the lunges and Clean and Jerks from 20 to 15 to12

1 Legged Deadlift w/ Dumbell Reverse Flyes

Plank hold with 1 Arm Row

Repeat the Circuit 3x but each time add weight 

Decrease the number of reps from 20 to 15 to 12

Barbell chest Press

Chest Flyes

Tricep Push ups on knees

Repeat the circuit 3x but add weight for the Chest Press and Chest Flyes

Decrease the number of reps fron 20 to 15 to 12

Barbell Bicep Curls

Front Raises

Repeat 3x adding weight for the Barbell Curls

Decrease the number of reps from 20 to 15 to 10


I did this workout in one of my classes and some of the members that took class called me 4 days later and said they were still feeling it in their muscles!

Fitness Friday: Circuit Workout #2

 Here is round two of the Metabolic Circuit that can be done at home or as a quick workout at the gym. This particular one focuses on the muscles of the legs:  glutes, hamstrings, quads, and calves.  Complete the entire circuit three times to create an approximately 20 minute workout.  The leg exercises can be done with a set of dumbells for an extra challenge. Make sure you properly warm up for 5-6 minutes before you begin and coold down at the end.


1. Alternating Front Lunges (1 minute)
30 sec Ski in place
2. Squat with alternating hip abductions (1 minute)
30 sec High Knees
3. Squat with hip Extensions a.ka glute lifts (1 minute)
30 sec Clock hops 12, 3, 6, 9 
4.  Lateral Squats alternating legs (1 minute)
30 sec Quick Feet
5. Jump Squats (1 minute)
30 sec Mountain Climbers


Repeat entire sequence 3 times.

Work That Body Wednesday: Make it Over the Hump

Looking for something to get that body reved up? Here's a quick metabolic circuit workout designed to work your heart and tone your upper body. You can do it at home or at the gym. The circuit consists of high volume reps with cardio sets in between. The weight segments focus on conditioning the major  muscle groups of the upper body including back, biceps, chest, triceps, and shoulders.

Do the entire circuit 3 times with approximately 10 seconds of rest in between each exercise. It will take you roughly 20 minutes to get through the routine. Keep in mind you should begin any type of workout with a warm-up and end with a cool-down.

You will need a set of dumbells and a step (with or without risers):

METABOLIC CIRCUIT:

1.  Reverse Flyes (1minute)

30 sec Step ups

2. Bicep Curls (1 minute)

30 sec Jumping Jacks

3. Push-Ups

30 secs Basic Step up and downs on and off the bench or quick toe taps on the edge of the bench

4. Body weight Dips

30 sec Quick Feet

5. Alternating Shoulder Raises
30 Sec high Knees


Repeat entire sequence 3 times.

Happy Hump Day! Get it done!