Fast Fitness Fixes

Oh hi, coffee.

It’s nice to see you this morning… afternoon.

coffee

Just a half-caf, but has already put a little pep in my step, along with a kinda weird but really delicious breakfast.

oat cereal

I wanted oats and cereal, so I just combined them along with some almond milk, Sun Warrior and blueberries.

Things are slowly getting into a groove over here, and it was so nice to spend yesterday at home with the our little family and sleep in our own bed.

My brother brought the Pilot some pizza after work,

cuddled the little mouse on the couch

baby and kyle

and I enjoyed some Renee’s Organic Oven delivery while we watched the Bama game (roll tide!).

Hummus, goat cheese and veggie GF sandwich

sandwich

avocado salad

salad

While my workouts currently involve lifting an 8 lb 6 oz bundle of love, I know that many of you may have already started working towards your new year’s fitness goals. [Winter Shape Up starts Monday if you’re waiting until then to join in the fun!]

As a trainer, I’ve definitely seen a few things at the gym that are easy to fix as far as effectiveness goes. Of course, if you’re at the gym, you’re already a step ahead of most people, but it’s always a great idea to get the most out of it while you’re there.  Here are some of my fast fitness fixes to consider while you’re changing up your workout plans:

1) Change something every day. It’s so easy to get comfortable in your routine and stick with the same things that you know and love. I’ve definitely been guilty of this one in the past- I’ll get crazy excited about something new and then only do that for a while, see results from it which eventually plateau (the body is a smart machine and gets used to its demands), and then onto the next thing. The best fitness plans are ones that include strength, cardio, flexibility and modes that you enjoy. [For more help with this, check out this post on rut-busting]

2) Rest. Contrary to what would be expected, change happens when the body can rest, recover and repair. If you continue to break it down, you’re not only more susceptible to injury, you won’t be able to see the results you’re looking for. Include at least one day of active rest each week.

me and bell2

(Walking Bell = my favorite active rest)

3) Consider intensity. Vary intensities every day- there’s no need to go balls to the wall with every single workout. You’ll actually see diminishing returns from pushing too hard every day, and like I’ve said before, your heart is a very important muscle- it needs rest, too. Even if you’re working out moderately every day, try pushing yourself a little harder at the end of your workout to see how it feels. Don’t let yourself do the same cardio or weights set that you did yesterday.

dance trance2

4) Strength train! Don’t be afraid of pumping iron. One thing I often see is when people are trying to lose weight or body fat, they try to focus solely on cardio and neglect strength training. Lifting weights will promote lean muscle growth and the more lean muscle you have, the more calories you’ll burn, even at rest. If you need help setting up a weight training plan, check out this post on Weight Training 101.

5) Have fun with it. Remember to keep your workouts new, exciting and something you enjoy. If you put too much pressure on yourself or set up a crazy fitness plan, it will just end up leading to dread and burnout. Workout with a friend, take some new classes, and take it easy on yourself <3

What changes have you made to your fitness plan lately?

Anything you used to do that you now know wasn’t working for ya?

When I first started working out, I wanted my arms and abs to look great so I worked them every single day. Not the best way to do it, and I wasted so much time doing crunches and bicep curls.

Hope you are having a great day! <3

See ya later with a Family post.

xoxo

Gina

Related Posts Plugin for WordPress, Blogger...

Comments

  1. Katherine says:

    I no longer do tons and tons of squats and lunges. When I first started working out I strictly did cardio because I didn’t know. Then I started taking body pump and lifting. Now I have realized that I do best with four days of cardio with light strength training and abs five days a week. It is interesting how each body is different and responds to different workouts.

  2. ahh look at her!! cutest thing i’ve ever seen ;) CONGRATS!

  3. Aww! She is just pure sweetness!!

  4. I definitely enjoy strength training more than cardio! It’s also the best way for me to lose weight, I feel softer and not as strong when I do more cardio than weights.
    You are super mom! Blogging, eating healthy, and being a great mom all at once, you look like a pro.
    So happy for you :)

  5. I love that you still find time to post fitness fixes for us, even with a new baby at home! You’re such a sweetheart. Olivia looks precious, all the best wishes in the world to you and your new family!

  6. Christena says:

    I am so happy for you! And so excited to follow along during this stage of your life (which I seriously hope I am in soon!).

  7. Lisa Bailey says:

    Congratulations she is amazing, beautiful beyond description. :-)

  8. A few years ago I was always solely focused on cardio b/c I thought that was the best way to burn calories and lose a few pounds, but now I love strength training :)
    By the way, the mouse ears are so cute!!

  9. she’s so freaking precious, i can’t take it!!!!

  10. hope to join in on your winter shape up! and trying to get my ass back into yoga!! not sure how I let it slip out of my life

    and Olivia is so precious!! oh and Lori and I have a care package that we will be sending you soon

    xoxo
    M

  11. Congrats on your new addition to your family! Just wanted to wish you all well. I have been following your story from afar :)

  12. such a sweet and cute picture of the baby and brother! She is so precious.

  13. She’s so cute and tiny!!! And I love that mug :)

  14. She’s sooo adorable – and so is her hat! :)

  15. oh my goodness that picture of the little one with your brother is too adorable!

    roll tide! :)

  16. Love that little mouse! She is so precious! I’m glad to hear everything is well for you and your family! It’s been lots of fun keeping up with your family updates!

    I just wanted to say I totally agree with strength training.. I used to do only cardio and didn’t see many results. I started doing Group Power and couple days a week and it has made all the difference in the world! I have muscle cuts I’ve never seen on myself before! I also have lost weight.. only 20 pounds which isn’t a lot on me, but people are definitely noticing, which I think is definitely from Group Power!

    I am guilty of finding one great workout and not switching it up. I love Spin and Zumba, so that’s where all my cardio comes from. I’m going to try to start training for a mini-marathon in April.. I walked it last year but would love to run some/most of it this year. I also have TurboFire so I can mix that it.. I just feel guilty not using my gym membership!

  17. She’s such a little bundle of joy :) The best tip I’ve used is COMBINE strength and cardio…you will not bulk up with strength training!

  18. Leslie Wingate says:

    First of all, that baby is delicious!!!! Yes I’m a creepy gal who wants to nibble baby cheeks. ;)

    Secondly, please tell me that you pre-wrote this blog because, otherwise, I have no idea how you’re doing all this!

    Cyber-squishes to Olivia!

  19. Could she be any more adorable?! So cute. Congratulations!

  20. Ahhhh your little mouse is so cute!! I just started teaching barre classes and doing pilates reformer classes on a regular basis. I can really tell a difference in how my body looks a feels. They are both low impact so my body feels less run down, but I still feel like I’m getting a killer workout!

  21. She’s absolutely stunning. Beautiful little cupid bow’s mouth. Congratulations.

  22. I’m sorry, I just cannot get over that cute little outfit. I’m dying, it’s so ridiculously adorable.

    I wish SF had a great gluten free pizza place like you do!

  23. Sooo I just tried real Zumba (instead of a 20 minute Zumba dvd) for the first time yesterday and WOW, I’m hooked!! Also, I cannot believe you did that preggers!! So inspired by you :)

  24. She is adorable!!

  25. Olivia is adorable. Congratulations to you guys!!! As a side note, how do you make an at-home half caf? I have only bought mine from Starbucks and would like to occasionally have some coffee at home.

  26. Great tips! And that hat with the little ears = soooo cute!

  27. Ohhhh – Olivia is so pretty in her mouse outfit! Read your Birth Story part 1 and was choked up…you did such a wonderful job Gina….and Tim too! Check out this site Hatchedit.com – think you might like it…
    xo
    Natasha

  28. I am one of those gals who LOVES lifting. However, I am training for my first marathon now, which is forcing the focus toward cardio. I am trying to find the right balance of strength training right now to allow me to run as much as I need to, but still get some time in with my beloved squat rack. :-)

  29. I really want to tighten/ firm up this year- trying to focus more on weight activities to balance out all the cardio… What’s your best tip for finding the balance? I always feel the need to do at least a few abs every day…

    • Fitnessista says:

      don’t do it! try alternating between high intensity and moderate cardio days with weights added in there.

Speak Your Mind

*