reader’s request

Options for newbies

by Fitnessista on January 19, 2012

in breakfast,reader's request,snack,something to talk about

Bella says “good morning!” – she seems to be the only one with extra spunk today.

We’ve been waiting until late morning to come downstairs and start the day. As good as it feels, I think by next week when the Pilot goes back to work I’ll be ready to get going a little earlier. For now, it’s been very nice to enjoy the company of my family and take things slowly,

snuggle

and enjoy tea and cookies

Between the two of us, we’ve done some damage on the cookies Kelly brought over. Two cookie monsters, for sure.

Breakfast was some of this granola- the same on Kyle used to make my parfait the other day:

I’ve had this brand’s GF cereal before, and it was pretty gnarly. It got slimy extremely fast and didn’t have a good crunch to it.

The granola is much, much better and I like that it has a decent amount of protein:

A cupful with banana and almond milk:

So good.

Recently, I’ve received a few emails asking for some beginner workout options, especially since the Winter Shape Up is an advanced-intermediate workout. I really think the best thing you can do if you’re just getting started is to find something you enjoy doing and can be consistent with. Starting a beginning weights, running/walking, or fitness class can be a good way to go, and here are some of my favorite fitness options for all levels:

1. Walk/jog/run. Find a buddy and take it outside, or hit up the treadmill for a little while (<—the less fun option). There are a lot of fantastic beginning running/walking plans out there (Couch to 5k comes to mind) and signing up for a 5k is a great way to keep up motivation. Just remind yourself that it doesn’t have to be all or nothing. When I first started running, it began with walking everyday. Then I added in a minute of running each time, and added on from there. Little by little, and before you know it, you’ll be surprising yourself with your cardio endurance.

(Bell loves walks)

2. Spin. I love spin because you really can make it your own, and if you take a class for the first time, you’ll be sore, no matter what. Make sure to let the instructor know it’s your first time, and take it easy. No one can tell how hard your resistance is Just have fun with it, enjoy the music, and focus on proper form instead of going crazy the first couple of times. Spin was one of my first workout loves, and I still enjoy it just as much as I did the first week I took classes.

3. Beginning weights, or a weight training class. I think the best way to get started with weights is to have an appointment with a personal trainer. They’ll be able to give you a basic plan and go over the proper form for all of the exercises. Another option would be to take a weight training or BodyPump class at your local gym. As with any new classes, make sure you let the instructor know it’s your first time.

(my fave gym buddy)

4. Yoga. I think there’s a yoga soulmate out there for everyone- there are so many different types! The beauty of yoga is that it’s a “practice,” so you’re in a judgment-free zone. Just focus on breathing and enjoy leaving your to-do list in the car. A tip would be to check out YogaJournal.com to see what the basic poses look like – I’d recommend getting the hang of Warrior 1 and 2, chair pose, plank, chatarunga, forward fold, down dog and up dog.

5. Zumba! You knew this one was coming. Zumba is more of a party than a workout, and you can take it at your own pace and modify as needed. I always tell my classes that if they get lost, shake something and no one will know they’re lost, and if they’re going right and I’m going left, they’re right and I’m wrong. Just have fun!

When you first got started with fitness, what was your starting point? I danced my entire life, but when I actually started to get into fitness (in college), I started walking everyday. I looked forward to my daily walks –a nice sanity break with an intense school and work schedule- and eventually it turned into running.

Walking is still one of my favorites, and I’m excited to get back into running again <3

Hope everyone has a happy almost-Friday!

xoxo

Gina

Been wanting an oGorgeous bag? They’re on promo today in my OpenSky store!

Something to read:

A great article: Workouts have their limits

Colorful antioxidant-rich foods and their benefits

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Fast Fitness Fixes

by Fitnessista on January 10, 2012

in breakfast,Dinner,reader's request

Oh hi, coffee.

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

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

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

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

Hummus, goat cheese and veggie GF sandwich

avocado 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.

(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.

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

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“Om” at home

January 5, 2012

Someone was up sick all night last night :/ After her canoodle sesh with the Pilot, we all went to bed and she woke up throughout the night. The Pilot took care of her since it’s hard for me to get in and out of bed right now, and this morning she’s walking around [...]

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A different tree

January 2, 2012

Today was spent running errands and taking down Christmas. I’m usually so bummed to take down our decorations because usually I have no idea where or when I’ll see them again, so it’s pretty amazing that we’ll still be here next year. It wasn’t quite as sad So it went from this: back to this: [...]

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Finding a gym buddy

December 29, 2011

Our Pilot-grilled dinner was a success, as usual. He’s kind of a ninja like that. He enjoyed a steak with bleu cheese, and my “meat” was a portobello mushroom, topped with mixed greens, balsamic vinaigrette, and lots of goat cheese. We shared a Super Spinach salad from TJs and perfectly grilled asparagus with sea [...]

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Take your workout with you

December 12, 2011

‘Tis the season for cookie overload shopping ‘til you drop holiday parties (Dick van Dyke!) cards (we got 4 today and I realized that we’re slackers) and my favorite part: spending time with family and friends. Sometimes this includes traveling to be with those you love, or entertaining out-of-town company. One of the things [...]

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Reader’s Request: Techie Training Buddy

November 10, 2011

It’s almost the weekend… and another day closer to being in San Diego, breathing in the ocean smells. I can’t wait Lots of breakfast and random foods have been happening over here this week, because a favorite guy of mine had a flight upgrade. So this means open-faced sandwiches [Black rice bread, heated organic turkey, [...]

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Gym Class Etiquette

November 8, 2011

We’ve probably all been there: trying not to give the stink eye to the two people chatting in spin class holding our breath as the guy who wore an entire bottle of cologne to the gym is next to us on the treadmill Source a little shocked when someone stops in between sets during weight-lifting [...]