FIVE tips to get you to the gym

May 6, 2015May 14, 2015Leave a comment

If I don’t go to the gym in the morning it’s hard for me to get the energy to go after work. But getting up in the morning isn’t always easy. Here are some tips that I use that will help you get out of bed and into the gym in the morning!

1. No snooze button
Get out of bed when your alarm goes off the first time. When you hit snooze you may delay just enough to talk yourself into skipping the gym.

2. Lay out gym clothes
The less thinking you have to do in the morning the better! Set out your clothes the night before so you can get up and get dressed!

3. Pack your gym bag the night before
Looking around for your makeup bag or curling iron wastes precious time in the morning. Pick out your outfit [and shoes don’t forget your shoes] and everything you need so come morning, you just need to grab your bag and go.

4. Have a plan
Write a workout plan before you get to the gym. Walking in the gym without a plan can make for a slow start not know which machine to use or what you want to work on that day. Having a plan guides you with directions right when you walk in so you can maximize your time there.

5. Don’t talk yourself out of it!
Things can and will go wrong, that’s just life but remember your goals. Remember your why and talk yourself INTO the gym not out of it.

Good luck! Happy lifting!

For a workout program customized to your goals email maketimeforfit@gmail.com!

At home shoulders and abs

May 1, 2015May 1, 2015Leave a comment

Moves to try! Here are some great moves you can do at home!

Bird Dog: Keep your core tight and chin up on the dog plank with alternating opposite leg and hand extensions. You’ll feel this full body move works great for targeting those shoulders and core and even those glutes! 👍👍👍👌

The forearm plank to down dog is a great core move and gets your shoulders burning. Remember to squeeze your core as you press up hold for 3 counts then back down. 👊👊

Enjoy!

Them legs though!

April 24, 2015April 24, 2015Leave a comment

Hi there! Have a special event coming up? Wanna have legs to show off in the summer time?? No matter what the reason – if you want the lean out your legs – here are three of my favorite moves to do just that! Try these in a circuit 12x each (each leg on RDLs and lunges) and followed by 50 jumping jacks. Try to that 3-5 rounds!

**Maketimeforfit assuming no responsibility for injury prior, during or after workout moves. Only exercise if you are in good physical shape and approved by a doctor.

Invest in your health

April 13, 2015April 13, 2015Leave a comment

Many of us wake up and think “today I’ll be healthy, no junk food, I’ll get a salad for lunch, and I’ll get a workout in.” But as you go about your day, things change up a little. It’s a co workers birthday and lots of (delicious) cake flowing around the office. Or you get slammed and have to order pizza because you don’t have time to get lunch. Then you decide to just pick up Chinese food on the way home because you don’t feel like cooking and the gym? Ha no way, not today!

Once you realize that everything you put into your body will effect not only the way you look but the way you feel, you will be more careful or your food choices. “It’s too hard to plan ahead and really expensive to eat healthy.” Not really – when you think of how much you spend on fast food each week and not to mention the money you’ll be spending on medical bills as you get older.

There is no price for a healthy life and you are in complete control of it! Not to say you have to make every meal and go to the gym every day – just be aware of what you are ingesting and how much you’re exercising. Take pride in yourself and fuel your body with the right stuff!

Start today! Email maketimforfit@gmail.com for your personalized workout program! I will work with you to fit a program into your busy schedule!

Good Habits are Contagious

April 7, 2015Leave a comment

Great news–good habits are contagious and once you have gotten into a healthy routine with regular exercise and healthy eating, it can have a positive effect on your friends, family and co-workers.

HOWEVER – bad habits are JUST as contagious!

You must surround yourself with like minded people in order to succeed. It’s so easy to get tempted and to have people that aren’t trying to live a lifestyle like you are – it makes it difficult to stay on track!

Find a support group, a workout class, siblings, whoever – as long as they will help keep you accountable!

No gym partner? No problem!

March 31, 2015Leave a comment

A healthy and fit lifestyle is personal decision. IF your spouse, family, friends, kids are all doing the same it does make it (a whole lot) easier to help keep on track and accountable. Sometimes a solo workout can help you refocus and benefit you not only physically but also emotionally and mentally.

Working out alone gives you some alone time to think about you.

Let’s face it, life gets busy but DON’T forget you are a priority.

That solo workout whether it’s a quick run, a strength training session or a 6 mile jog – enjoy the time because time alone doesn’t happen often! That little alone time will help you to be best version of you – a healthy one!

You can go at your one pace – no partner pushing you faster or slowing you down. You become your own motivation. Plus, you can skip the chit chat and focus on the workout you are doing. Running, lifting, yoga, whatever it is you can go with your personal flow and do you!

Choose whatever music you want! Get lost in some music and let yourself take it all in! Sometimes a good jam session is all you need to keep going! Your music, your choice, you call the shots.

So take advantage of some solo time and get a workout in on your terms! You are only trying to get better than you were yesterday, sometimes a solo workout is just what you need!

Tupperware Life

March 27, 2015March 27, 2015Leave a comment

Living a healthy lifestyle takes a little planning, time and preparation. In the super fast paced world we live in everything is thing “go go go” and planning takes a back seat. Some simple tips that can help you continue to ready healthy on the go!
•Make extra
When you do have time to cook dinner, cook enough for 2 extra meals. It’s just as easy to make a piece of grilled chicken as it is to make 4.
•Staples
Have things you like in the house as ready go-to’s. For me I like string cheese, clementines, bananas, grapes, edamame, fresh spinach and hard boiled eggs.
•Pack early
If you pack a lunch or dinner the night before you can just grab and go. Way easier than frantically putting things together lat minute.
•Single servings
When you store your left overs store them in meals. Don’t put all the chicken breats together, but rather the chicken, edamame and rice. Again making it easier on yourself in the long run.

So I bring my lunch and sometimes dinner to work with all my Tupperware. But if your health is important to you, you find ways to make it work. Plus, you can save a ton of money but not eating out! 👏👏👐👍👌

Wedding Shoulders

February 21, 2015February 21, 2015Leave a comment

Like I mentioned in a previous post I am a personal trainer and got married last July 💍💒

I wanted to have more defined deltoids (shoulders) and no arm fat jiggle! Here are a couple moves I recommend for sculpting your shoulders! 💪💪💪

Whatever your reason try these moves to shape up your shoulders!

Top: Front Raises Middle: Lateral Raises Bottom: Reverse Fly

But my smart husband helped me out by blocking my arm for the kiss! Definitely a keeper! 👌👌

Good luck! And check out our wedding photographer , makeup artist, and hair stylist

Remember to check with your doctor before beginning any exercise program.

Slider workout!

February 18, 2015February 18, 2015Leave a comment

Sliders are all you need for a great full body workout! Sliders cause you to burn more calories during an exercise because it requires you to engage your stabilizing muscles. The more muscles being used during each move which results in more calories burned!

Mt. Climber [advanced: twisting Mt climbers]
Bear Crawl [advanced: add push up]
Scissors
In and outs
Single leg in with wiper
Push ups – all kinds a challenging variations.

Check out my instagram for video examples of some of these moves!

If you don’t own sliders you can use towels on wood for or even paper plates!

Sweat it out

February 6, 2015February 6, 2015Leave a comment

If you’re like me nothing sounds better after a good workout than to sweat it out and relax in the sauna – but do you know what you are sweating out??

The answer is toxins! Sitting in a sauna and sweating helps your body rid itself of many toxins that have built up from processed food, alcohol, chemical and pesticides from the air! Regardless of how perfect your diet is there are tons of chemicals in your body simply from living and being around other people (don’t get too grossed out!).

Here’s where a sauna comes in. On an average day, your eccrine glands put out about a quart of sweat. But when you hang out in a sauna, they pump out that much in 15 minutes.

But the benefits of the sauna don’t stop there! It also helps your heart! A post-workout sauna session helps improve blood flow!

Japanese researchers have found that sitting in a sauna is particularly helpful for congestive heart failure. After taking daily saunas for four weeks, 13 of 15 patients with serious heart failure had significant decreases in blood pressure and improvements in ejection fraction (a measure of the heart’s pumping ability), exercise tolerance and oxygen uptake.

Sauna sessions can help with –

Improved blood circulation: The sauna increases and improves the rate of blood circulation and breathing.
Weight loss: Sauna is similar to mild exercise, it burns about 300 calories per average session. Regular sauna treatments combined with a healthy diet and moderate exercise will help you lose weight and stay fit and healthy.
Skin cleansing: A profuse sauna-induced sweat followed by a shower cleanses your skin far more thoroughly than just taking a shower. It makes it soft and healthy with immediately noticeable effects.
Body relaxation: Stress build-up creates tension in the body manifesting in various aches and pains. The heat and humidity of the sauna diffuses the pain and relaxes tired muscles. A sauna in the evening will leave tense muscles and sore limbs totally relaxed. Sauna also temporarily relieves arthritic pain.
Mind relaxation: The sauna is essentially a place to relax. Regular sauna adepts all agree that it effectively helps relieve physical and mental fatigue and stress.

And most of all it just feels great to sweat it out! After your workout – go for a sit in the sauna and reap all the benefits!

***Try this: When you sit in the sauna, brush, lightly scratch, or tap the skin on your arms, legs, belly, and back. This will stimulate your pores to open more while you’re in the sauna, and boost the circulation at the surface of your body. Immediately after you leave the sauna you have to immerse yourself in cold water! This will close your pores back up, pull the blood back to your core organs, and reinforce your natural defenses. This means that you will actually lose less heat when you are out of the sauna, boost your circulation, stay warmer longer, and keep your vital organs happy and functioning at the same time.***Reference 3

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