Fast Fitness Fixes
Oh hi, coffee.
Itโs nice to see you this morningโฆ 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 Reneeโs 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 yearโs fitness goals. [Winter Shape Up starts Monday if youโre waiting until then to join in the fun!]
As a trainer, Iโve definitely seen a few things at the gym that are easy to fix as far as effectiveness goes. Of course, if youโre at the gym, youโre already a step ahead of most people, but itโs always a great idea to get the most out of it while youโre there. Here are some of my fast fitness fixes to consider while youโre changing up your workout plans:
1) Change something every day. Itโs so easy to get comfortable in your routine and stick with the same things that you know and love. Iโve definitely been guilty of this one in the past- Iโll 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, youโre not only more susceptible to injury, you wonโt be able to see the results youโre 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- thereโs no need to go balls to the wall with every single workout. Youโll actually see diminishing returns from pushing too hard every day, and like Iโve said before, your heart is a very important muscle- it needs rest, too. Even if youโre working out moderately every day, try pushing yourself a little harder at the end of your workout to see how it feels. Donโt let yourself do the same cardio or weights set that you did yesterday.
4) Strength train! Donโt 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 youโll 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 wasnโt 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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Welcome back, welcome back, welcome back!
My biggest tip = Change your workout playlist every 2 weeks!
x to the ohhh, Little mouse = Presh Face.
I totally agree about strength training. I tried to lose weight for years and everything finally started going the right direction when I combined healthy eating + cardio + regular strength training. I see the most results when I incorporate the weights ๐ Even if you arenโt losing weight per se, it can change the shape and tone of your body.
i totally agree with changing up the routine everyday. confuse those muscles! also restโฆ so they can recover.
p.s.your babyโs so cuute!squisshh!!
Iโm glad youโre feeling good and that all is well at home with the new family member! I did the same thing as you with the arms and abs. This year, Iโm focusing on incorporating more โfunโ fitness into my routine, and so far Iโm loving the way it makes me feel. I am totally fresh for my harder workouts, and feel less stressed out when Iโm just doing my every-day tasks. Change is a good, good thing!
Omg, how cute is this onesie?! My heart is meltingโฆ
Hey Gina,
Without a doubt the CUTEST mouse Iโve ever seen! So glad youโre well and getting your groove back on! I am looking forward to your Winter Shape Up, Iโve backtracked a bit and started the one from 2011 plus my P57 which kicks my butt. LOVE IT! Iโve done many different w/oโs but so far Physique 57 and weight training seem to be a good fit since I can no longer run. Looking forward to future posts and more pics of your sweet Olivia, as I mentioned previously my Olivia is now 11โฆthey grow fast but soooooo worth it! Enjoy your time.
Jenn D. โFit Mama over 40โ.
Look at her in her sweet little animal print! How precious. <3
Omg, she is beautiful! Canโt wait for a family post, hope it has tons of pictures.
If I had a healthy takeout place like that near me, I might never cook again.
I finally started working out regularly and am very excited to see and feel changes. What wasnโt working for me- inconsistency in diet and exercise. I plan to make diet and exercise consistently awesome in 2012!
I am prone to over-training since I love HIIT. I really had to learn it the hard way that I have to rest after such hard workouts. On the other hand, my body has never looked so good since I started Bodyrock! But I can only do those workouts 2-3 times a week.
She is so gorgeous!!! Congratulations!
I canโt believe how quickly you are returning to normal posting. Beyond impressive! I donโt comment very often, but I read all of your posts. Your new family is so sweet and canโt wait to hear more about it. What an exciting life change!!!!
It is so important to change things up! Not only does it keep your body guessing, but it really does help the mind with not getting bored with the same old thing. I really have to make an effort to switch things up at the gym because it gets so easy to do the same routine or same classes each week. I also think it is important to switch up your daily eats too. Routine meals are an easy go-to, but just like workouts, I think our metabolisms can get stuck when we choose the same foods everyday.
Your little bundle of love is so darling. ๐
I have a really, really bad habit of only focusing on cardio. I know strength training is great for me, and I do strength train a few times a week, but I definitely donโt devote as much time to it as I should. Itโs actually one of my New Yearโs Resolutions!
Pink and leopard. My absolute most favorite combination in the world and my most favorite thing to see little baby gurls sporting ๐
I hope you are resting, missy!!!!
Fitness changesโฆI am always switching it up. The past few months I am loving power yoga She heatts the room and the workouts are never ever the same. Itโs always so challenging! I rarely do cardio anymore.. I used to be a junkie. Guess what..all teh HIT cardio and strength has been SO much better for my bod! You know how that goes though!
Nice to hear from you..but againโฆhope youโre resting a lot!! Olivia is a beauty! I canโt get over her olive complexion!!!
^wowโฆholy typosโฆ.sorry ๐
i just recently moved to a small town and lost my gym membership and apartment gym. i miss cardio but itโs so cold outside! but my jogging stroller is ready to go! i have been doing a lot of at-home, indoor workouts using my 16 month old son as my weights. he weighs 24ish lbs so it helps me and keeps him entertained. i used to do yoga when he was immobile, both at home and a mommy and me class. once he started crawling around it got difficult but i just recently started handing him over to my husband after he gets home from work a couple of times a week and doing a short session from yoga download. best gift to myself!! oh, and iโm loving the pictures of the little one. so sweet!!
Great Post!! I especially liked โchange something everyday.โ I feel like that keeps people from burning out when they donโt try everything at once!! ๐
And little Olivia sure is beautiful!! WOW!!
Lately Iโve changed my outlook on fitness. My fitness goal is to stay healthy (for the heart, brain, mood, and bones), so now I donโt focus on one part of my body, but instead do things I enjoy. And right now the only two things I really look forward to doing are walking and Zumba. Two things with intensityโs that I can alter as I age. ๐
I have recently practiced more yoga! I feel like it has helped me look leaner and longer! ๐
Cutest little mouse ever! Look at that hair!! Welcome back!
A good friend of mine was looking for smoothie recipies so I sent her your โfoodโ page, and the girl is hooked!!! Thanks for all of the great inspiration!
BTW my best friend had her little girl on Sunday and I went to see her yesterday. GOLLY newborns are SO TINY! Sending you love and best wishes!
xoxo
Wow, youโre still postingโฆ totally awesome, though also get some rest! Iโve moved away from my gym, so Iโve changed up my routine by breaking up my workout (video in the AM, short run in the PM after work if the video wasnโt too tough). Iโve definitely noticed changes!
Great post! Iโm just getting back into working out this year, and iโve been trying to follow a consistent schedule. I put 7 days of working out on my schedule, but two of those days can be super easy things, like taking a walk or doing yoga. I guess my goal is to try and build a habit to make me more active overall. So, no not everyday is running 10 miles, but overall iโd like to get outside and walk or do some stretching with yoga!
Enjoy your little one!! ๐
Great tips! Thanks!
Welcome back and Congratulations!!!
omg that picture on the couch is ridiculously cute! what a fabulous little outfit ๐
canโt believe youโre already back to your normal life!
I just love seeing her in the outside world!!!
<3 you friend!
She is so cute!!
I change up what I do at the gym everyday. since I get bored fast it really works.
Oh my goodness your little mouse is so adorable in that outfit!!!!!!! LOVE IT!
I talked about this a bit in a post the other day, but Iโm really going to try this year to take my โeasyโ days much easier than I have before. It will be a bit of a struggle, but I want to help my body get stronger and not just continue to push push push!
Iโm trying to schedule Tuesdays as my โyogaโ day so that I plan to go to a specific hot yoga or flow class and otherwise try to keep it simple and low key. It takes some adjusting, but itโs helpful to read posts like this and have that reminder that I WILL get stronger if I take it back a notch in between hard workouts.
Dying here with that cute mouse outfit!!
After focusing on running for about a month, Iโve started re-incorporating weights again. Talk about a difference! Iโm looking forward to working out again ๐ Olivia is soooooooooooo cute!
AAAWWWW! Your little Olivia is just precious! So so so cute. Thank you for the awesome tips! I have decided to do an insanity/chalean extreme combo for the next 2-3 months. Mixed in with some yoga, and we will see how things go! I love the feeling of pushing myself that happens when you do intense cardio or lift heavy. Yay! You rock
Gina, she is so adorable. I mean, that little mouse outfitโฆbeyond cute. I am so happy for you!
I canโt believe youโre posting again, on schedule, with fitness info..business as usual. Girl, you havenโt missed a beatโฆbut promise us all that you are spending tons of time with her and taking care of yourself and not spending too much time on your blogging stuffโฆI wish you all nothing but baby snuggles and happy times ๐
great tips!! i just recently started taking a cardio-strength circuit class at my gym that i am LOVING! it challenges me because our instructor makes us do things i probably would never make myself do on my own. itโs also a ton of fun.
love your little mouse โ so cute! ๐
I was always doing the same workouts and getting super bored. Iโve been trying to switch it up and branch out, trying new classes and exploring new ways to workout. Although new classes can be intimidating, Iโve really found some new ways I love to workout (ZUMBA!!), and am hoping to keep trying new classes.
New music and new workout clothes always help too ๐
Glad to hear you are all doing well. What a sweet picture! ๐
So glad you are back in the comfort of your own home โ and how cute is Olivia??? Ohh my goodness that picture is one of the most adorable things Iโve ever seen.
I started the Bodyrock 30 day challenge last week, and I can already see results. Itโs funny because Iโve done the majority of those moves before, but never changed it up as much as they do. I love it!
I appreciate the post and the helpful hints but most of all I LOVE THE WEE MOUSE!!! She is darn cute, happy homecoming and blog coming! oooooo Olivia!! โฆGina, you gave me baby fever LOL
Itโs so hard to change things up when you like your routine! I constantly have to remind myself.
Olivia is SO adorable ๐
great ideas for fitness and super cute baby outfit!!!!!!!!!!!!!!!!!!
I have not seen your blog for some time now, so here it goes; Congrats and i wish you all the best. you will be great parents i am sure. your baby is the cutest.
I canโt get over how adorable Olivia is! Iโm curiousโฆdoes she have a middle name? Canโt wait to see more pics and hear about her birth storyโthat is, if you choose to share. ๐
The biggest change most people need to make involves nutritionโฆwhich is often the hardest thing to let go of. In my experience most people would rather run an extra mile, take an extra class or get fewer hours of sleep than cut out the second glass of wine or dessert. If youโre working your butt off at the gym and you arenโt seeing any changes, examine your eating habits.
My favorite past time is no longer feasible: heavy weight lifting. Iโm running a 1/2 at the end of January and I canโt do squats AND run 5-12 miles every other day. Rest days are more important than ever.
OMG I want to kiss the cute little mouse cheeks!! I love running now, though with the weight taking itโs time coming off itโs hard to get where I would like to be because itโs killing my knees. Other than that I love strength training and do it two times a week with my trainer.
Olivia is such a cutie. I couldnโt focus on anything in this post except the photo of her in your broโs arms!! ๐
Thanks for all the great tips! I always love a reminder on how to optimize workouts. Iโve definitely been guilty of doing abs every day and focusing too much on cardio, not enough on strength training.
I used to only run. I loved running and thought that I could be fit with just that for exercise. Now I know that wasnโt working for me. I love strength training and cross training, and it improves my running as well.
Gah! EARS! โฆ itโs like a mix of baby human and baby animal = double cute.
The fun factor is a big thing for me with workouts and also convenience. I set up a home gym with a few simple things just because it was so much easierโฆ no fashion decision, no driving/parking, no waiting for a machine. Eventually I cancelled my membership.
Also, letting go of what I was โsupposedโ to be doing was a good thing (โIโm โsupposedโ to be doing a weights workout today so that I maintain my muscle mass, but I โwantโ to do something dancyโโฆ rather than get into a state of just going neither, itโs better to break out the zumba and have fun with it. So far, my biceps have not gone into atrophy..).
That outfit is so cute. I donโt think it gets much cuter than that!!!
I love your fitness tips. I needed the reminder to take the intensity down a notch. I think tomorrow Iโll do a very low intensity cardio session like speed walking and light jogging.
I just started doing kickboxing which I absolutely love. Before I was pretty much a low-intensity pilates person, but Iโve found that I really do enjoy the more hardcore workouts. Plus kicking and punching is fun! lol
The little mouse is adorable, btw ๐
Cardioโฆ If I only knew! Now I strength train 6 days a week and do very limited cardio. Love it!