Week 1 Workout + Motivation

Hi! Hope you’re having a lovely morning so far <3 For my friends participating in the Winter Shape Up, your Week 1 video, printable and form cues are up on the intro page! If you’re just joining in the fun, be sure to check out the intro page for all of the details, including your meal and workout links + exclusive Facebook group. I am LOVING the FB group so far! Makes me wish we would have done it sooner. Today is officially the FIRST DAY of Winter Shape Up, so I hope you’re prepped and ready to rock it out. Our first two giveaways are already running, too πŸ™‚

Wsulogo

Did you watch the Grammy’s or The Bachelor Wedding last night??

 

Union

I was watching the Wildcats beat the Utes (sorrynotsorry, Utah) but have the Grammy’s recorded to watch later today. Did I miss anything exciting?? (Awesome dresses, shenanigans?)

The Pilot grilled his famous turkey burgers for dinner, and then we met up with Meg and Kyle at Union Public House.

Union2

We’re in an effort to check out new spots in Tucson and revisit all of our faves in the next couple of months. Livi loved riding the Sabino Canyon tram yesterday!! Anyway, it was our first time at Union, and I can’t wait to go back for dinner one of these nights. They have an awesome menu with locally-sourced ingredients, drink specials, and unique appetizers. 

Last night was supposed to be my longer run day, but it didn’t really happen. I’ve realized that if I don’t do it first thing in the morning, it’s less likely to happen. I went to the track on base, but was really itching to lift some weights. (Base gym was closed. Wompwomppppp.) After running around the track like a hamster for a little while, I realized I just wasn’t feeling it and decided to call it quits. I know that if I’m feeling blah about a workout, it’s better to make it an off day and try again the next. 

Track

Here are some of my favorite “kick of motivation” methods:

-Change it up. Usually if I start to feel bored or like motivation is dwindling, it’s usually a sign that I need to revamp my routine or add something new. I’m so excited for Winter Shape Up because it’s a nice kick in the pants to constantly change things up and experiment with new training techniques.

-Rest. Workouts are my key to energy (ok, besides moderate amounts of caffeine), so if I see that I feel worn down during workouts, my body is telling me it needs a break. I’ve noticed that since I’ve drastically dropped my teaching schedule until we move -I went from teaching/assisting about 15 classes per week to… one- I don’t feel as physically exhausted, especially by the end of the week. It’s been an appreciated opportunity to recover and recharge before I likely go teaching crazypants again.

-Carrots of motivation. It can be fun to bribe yourself a little πŸ˜‰ Instead of focusing on numerical accomplishments (like deadlifting “x” amount of lbs, losing “x” amount of body fat, etc), I think it’s more effective to reward yourself for consistency. (“If I work out five days per week this entire month, I’ll get those cute printed leggings I’ve been lusting over.)

-New playlist. New music goes a LONG way! I’ve been needing a playlist refresher. Let me know if you have any new favorites! 

Assess the inspiration board. When I check out my inspiration board, it keeps me mindful of the end result and goal I want to accomplish, but also why I want to do it. Mindfulness of the reasons behind goals can also provide some motivation. 

What do you do when you need a motivation kicker? Do you have friends or support you count on for motivation, too?

I hope you’re feeling PUMPED to conquer Winter Shape Up for the next 4 weeks! I’m so excited for it πŸ™‚

Caro is motivated. 19 hours of daily sleep is hard work.

Caro12

Have a wonderful day.

xoxo

Gina

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75 Comments

  1. Katie O on January 27, 2014 at 10:31 am

    Wish I was doing winter shape up! I LOVED summer shape up, but since I’m pregnant and failing at gaining weight (i blame chasing my toddler) its not in the cards this year. πŸ™

  2. Erin @ Girl Gone Veggie on January 27, 2014 at 10:39 am

    You missed Taylor Swift and her dad thinking she won a big award and then realizing it was someone else. I felt so bad. :/

  3. Paige @ Your Trainer Paige on January 27, 2014 at 10:56 am

    I always try to go in and do *something* on a workout day. If I get through a dynamic warm up that felt more like an actual workout, I’ll either call it quits or take it easier.

  4. FitBritt@MyOwnBalance on January 27, 2014 at 10:58 am

    I didn’t watch any of the above! I watched Downton Abbey instead. Definitely not sorry about that one! πŸ™‚

    I love your motivation tips! I need to take a few because I am having a hard time getting out of bed in the am to workout!

  5. Alyssa on January 27, 2014 at 11:11 am

    Loving Winter Shape Up! I am just checking in for the day πŸ™‚ I tried workout 1 this morning and it was AMAZING! Super sweaty by the end of it–those tabatas really get ya πŸ˜‰

  6. Ingrid on January 27, 2014 at 11:12 am

    I’m in the Downton Abbey crew, but had to go back and watch P!nk’s performance this morning. I totally adore her.

  7. Megan @ TheSkinny-Life on January 27, 2014 at 11:16 am

    I love Union! I can’t believe you’ve never been there?!? It was one of my favorite hangouts in Tucson. Bluefin & the Hub are my other favs.

    How do you join the winter shape up Facebook group?

  8. Jackie on January 27, 2014 at 11:19 am

    I can’t wait to try the new workout for he shape up!!!

  9. Kylie on January 27, 2014 at 11:26 am

    We watched the Grammys last night – some really good performances, not a lot of craziness that I remember (but what was up with Lorde’s nails/fingers?) I have the Bachelor Wedding recorded…plus Juan is on tonight! πŸ˜‰ I agree with you on the motivation methods – especially, on revamping the playlist…I love buying a new songs on iTunes and kicking up my playlist a notch.

  10. Paige on January 27, 2014 at 11:44 am

    LOVE the ‘carrots of motivation’ – I’m itching for spring workout clothes (even though I’m in freezing new england) so I’m using that as motivation to kill it for the rest of the winter!!

  11. Taylor on January 27, 2014 at 11:58 am

    I recently made a “workout binder” (i’m calling it :The Good Book”). Its a few sections made up of rewards, and tracking progress. A place to keep track of nutrition tips, recipes to try and space for food/workout journaling. And most importantly several homemade picutre collages for inspiration. Whenever I feel myself wanting to pig out on junk food I page through as a reminder.

    I also LOVE to research and update my itunes with new gym songs. Added this weekend:
    Robyn, Dancing On My Own and
    Jack White, I’m Shakin’. Both really good!

  12. Dominique @ Eat, Pray, Lift on January 27, 2014 at 11:58 am

    I only caught a little of the Grammy’s, but the low point was definitely TSwift’s performance (sorry, can’t stand her voice!) and headbanging/flailing shenanigans. High points included P!nk’s performance, with some cool acro/silks stuff. She’s such a stud! πŸ™‚

    Bachelor Wedding was ridiculous. So I loved it, obviously.

    Workout blahs happen to me about once every two months. Usually I have to just start taking recovery days (sometimes those don’t happen…oops!) and/or giving myself more freedom to do workouts that feel good and exciting rather than tedious. It’s amazing how much more I enjoy training when I give myself permission to “go bananas” with whatever I feel like that day. πŸ˜€

    Checking out WSU and heading to the gym right now!! So stoked – thank you for putting it together!! <3

    • Fitnessista on January 27, 2014 at 4:28 pm

      ohhhh i love pink! i can say this now (i hope?) that i don’t work there anymore, but she took one of my classes at the resort! it was my last week there and HOLY COW, she is gorgeous in real life. very humble and kind, too
      you just made me ever more excited for bachelor wedding πŸ™‚
      hope you have a great day <3

      • Dominique @ Eat, Pray, Lift on January 27, 2014 at 5:53 pm

        WHAAAAAT. Unbelievable!!! What class did she take?
        Please tell me you’ve seen her “Try” video. Amaaazing choreography..chills every time!

        • Fitnessista on January 27, 2014 at 5:55 pm

          it was a cardio/strength hybrid class. i wanted to fangirl but i kept it cool haha
          YES. she is amazing!

  13. Amanda on January 27, 2014 at 12:03 pm

    Good morning! I just completed 4 miles running and your workout video! Love it! πŸ™‚ I love that it’s short and sweet! A couple questions for you; does this comment put me through for the drawing for the prizes? Also, during the burpees I notice you do a wide leg. Does that work any different muscles than doing a straight leg? I am an avid runner, so I’m super excited to have a variety of exercises. I plan on doing before and after pictures! Thank you, thank you!

  14. Abi@AbsofSteel on January 27, 2014 at 12:07 pm

    When I’m feeling blah about my workouts I usually take it as a sign to go easier that week and maybe switch up my workouts a bit, For example, last week I was a bit off my game so I did a little less running and a little more yoga.

  15. Stephanie B. on January 27, 2014 at 12:31 pm

    I have to say, I’m loving “Timber” by Kesha and Pitbull right now πŸ™‚ And I still get excited when “Roar” by Katy Perry comes up on my workout playlist. So motivating! I watched most of the Grammys last night, and I don’t want to spoil it for you, but Macklemore and Ryan Lewis’ performance of “Same Love” was really special and moving (I may have cried some happy tears). Have a great day!

    • Cassie Vaughn on January 27, 2014 at 1:15 pm

      I love Roar too!

      • Fitnessista on January 27, 2014 at 4:23 pm

        livi can sing the chorus. it’s a mix of scary that she knows the words and amazing

    • Fitnessista on January 27, 2014 at 4:26 pm

      i saw a Facebook post about it! i’m especially excited to watch that one (and dinosaur cry a little)

  16. Kara Heckaman on January 27, 2014 at 12:32 pm

    I had the same sort of blah workout on Saturday. I started it and honestly was just so tired from the workouts during the week that I stopped.

    Listening to your body is key.

    • Fitnessista on January 27, 2014 at 4:25 pm

      totally agree. smart that you decide to stop and listen

  17. Captain Competition on January 27, 2014 at 12:35 pm

    New playlist is excellent for motivation. It had been about 15 months since I did any running (or working out for that matter) with music. I was just tired of my headphones I think. But about a week ago I decided I wanted music again and it made a huge difference – even with an old playlist.

    • Fitnessista on January 27, 2014 at 4:25 pm

      i don’t think i could do anything without music haha

  18. Cassie Vaughn on January 27, 2014 at 1:17 pm

    I have a hard time deciding when to take rest days. Normally exercise leaves me bouncing off the walls… it’s just the afternoon pick me up to get me through the lulls till dinner time. So I’m very reluctant to give up a day just because I’m tired (normally due to trying to perfect my eating so that I’m getting enough calories). Normally, I’ll tell myself to try 10-15 minutes of move around yoga. If I’m still drained, I’m done. If I’m energized, I keep going!

    • Fitnessista on January 27, 2014 at 4:23 pm

      i love that philosophy. get started and if you decide you’re not into it, then you can quit.

  19. Emmeline@RunForThePizza on January 27, 2014 at 1:25 pm

    I definitely make new playlists whenever I need a little extra motivation πŸ™‚

  20. Ashley @ Brocblog on January 27, 2014 at 1:45 pm

    I really thought that the performances last night were amazing. There will be a lot of talky nonsense that you can probably fast forward through but seriously almost every performance was fantastic

    • Fitnessista on January 27, 2014 at 4:22 pm

      good to know! i heard t-swift rocked the house

  21. Jay on January 27, 2014 at 1:46 pm

    I watched the Grammy’s – until Downton Abby started! Thanks for the idea of consistency as a motivator. I hadn’t thought of that and it will be a nice way to not only work at actual consistency but reward the behavior as well.

  22. Holly M. on January 27, 2014 at 2:02 pm

    Checking in πŸ™‚ After I get done baking the mexican lasagna for the Winter Shape Up, gonna head to the gym and do three miles on the TM and stretching. Def in need of the foam roller tonight!

    • Fitnessista on January 27, 2014 at 4:22 pm

      wahoo!

  23. Michelle @ A Healthy Mrs on January 27, 2014 at 2:16 pm

    Love that photo of Caro — what a cutie! πŸ™‚

    • Fitnessista on January 27, 2014 at 4:21 pm

      she is hilarious

  24. Katie @ Talk Less, Say More on January 27, 2014 at 2:20 pm

    I wish I recorded The Grammy’s. I’m not sure why I didn’t think to DVR it, but I didn’t want to convince my roommate to watch The Bachelor Wedding another day and I was too tired after to stay up and watch The Grammys. I’ll catch whatever clips I can online and read some recaps and call it a day. I work in the music industry, but no biggie… πŸ˜‰

    • Fitnessista on January 27, 2014 at 4:21 pm

      NBD πŸ˜‰

  25. Alex @ Kenzie Life on January 27, 2014 at 2:35 pm

    I’ve really been loving the song ‘Acapella’ lately. It’s got a great beat and I listened to it on my run on Saturday and it really kept me going. I like the idea of rewards for consistency! I think I’m going to try that πŸ™‚

    • Fitnessista on January 27, 2014 at 4:21 pm

      i haven’t heard that one! off to download

  26. Leslee @ Her Happy Balance on January 27, 2014 at 2:35 pm

    I completely agree with switching up the tunes. I’ve been listening to some Metallica and the new Britney song “Work B*tch” (such a strange combo, I know haha) to get through my runs.

    • Fitnessista on January 27, 2014 at 4:20 pm

      haha i love that combo πŸ™‚

  27. Linda Goldware on January 27, 2014 at 2:42 pm

    Hi Gina,
    I would love to see a post about your favorite restaurants and things to do in Tucson before you move. I’ll be visiting soon. Good luck on your move.

    • Fitnessista on January 27, 2014 at 4:19 pm

      i will definitely have one up! i wrote an old one but it definitely needs to be updated before we move

  28. Lucie@FitSwissChick on January 27, 2014 at 3:17 pm

    Awww, Caro is the cutest!! I want to sleep 12 hours.
    New playlists are nr one for my motivation AND new workout clothes of course πŸ™‚ Though this would get a little expensive. I also use to focus on the feeling I have AFTER the workout which is so amazing every time, I just want it πŸ™‚

    • Fitnessista on January 27, 2014 at 4:19 pm

      hahah seriously!
      so true. you can’t put that in a package πŸ˜‰

  29. Sara @ LovingOnTheRun on January 27, 2014 at 3:33 pm

    I am sad to say that due to my lack of cable I missed both the Grammys AND the bachelor wedding! I look forward to watching them once they are available online though πŸ™‚

    • Fitnessista on January 27, 2014 at 4:18 pm

      ahhhh! we probably didn’t miss too much πŸ™‚

  30. Lindsey G. on January 27, 2014 at 4:41 pm

    We had some friends over for the Bachelor wedding last night. Loved it! I love that they had a faith based wedding and stuck to their values and beliefs even though it was broadcast on t.v. I read his sisters blog and I’m excited to read her wedding recap this Wednesday!! Did workout 1 today and it started my day and week of so great!!!

  31. Hayley@healthyregardshayley on January 27, 2014 at 4:45 pm

    If I need a little extra workout motivation I usually try to plan a workout with a friend! Good music definitely helps if I am stuck in the gym OR new workout clothes!

  32. Emma @ Life's A Runner on January 27, 2014 at 5:24 pm

    I love that you said to rest. I find that on the days I skip a workout if I’m really tired, the next day I feel AMAZING!

  33. Amy on January 27, 2014 at 5:26 pm

    I’m also a Downton fan! Looking forward to the week 1 workout tomorrow!!

  34. Jessie on January 27, 2014 at 6:23 pm

    I try to think of the energy buzz I’ll have after my workout, and that is my motivation, but I’ve been fighting a bad cold the last several days, so I’ve taken a few break days to sleep, and it was a wise choice. Downton fan :), such a great show.

  35. Dede on January 27, 2014 at 7:29 pm

    I watched some of the bachelor wedding but only because I enjoyed working out with Sean when I did the Body Beast rotation from Beach Body. : )

  36. Erika on January 27, 2014 at 8:06 pm

    I’m really excited to try WSU this year…I keep reading all of the shape ups but this will be the first one I actually DO! Headed to the caribbean in 4 weeks so the timing is perfect!!

    I usually bribe myself with kitchen gadgets or expensive workout wear to keep me motivated (i.e. when I can run X miles I’ll get that 3-in-1 blender…!)

    I’m liking “Now that you got it” by Gwen Stefani, “You’ll Find a Way” by Santigold (Switch & Sniden remix), and “Fuego” by Pitbull.

  37. Kelly on January 29, 2014 at 6:59 pm

    Made today my *off* day, but made sure to include a 30 minute walk (to and from work!)

  38. Laurie O on June 20, 2014 at 11:45 am

    More kettleworx today – core and resistance. Hoping to catch a class this Saturday and get some time outside with the pup!

  39. Melodie on June 20, 2014 at 12:10 pm

    Another 1 hour boot camp class was my workout today. I’ve been slacking on steady state cardio. So hoping to get in a run this weekend.

  40. Annie V on June 20, 2014 at 12:13 pm

    25 minutes if HIIT today. Almost didn’t make it due to an alarm snafu, but got it in.

  41. Alli O'Neill on June 20, 2014 at 12:35 pm

    Long run today 10 miles. Had to get it in before a crazy work weekend, but now I feel ready to tackle anything!

  42. Polly @ Tasty Food Project on June 20, 2014 at 1:20 pm

    I did a HIIT treadmill workout and leg exercises today!

  43. Laura @ She Eats Well on June 20, 2014 at 1:55 pm

    Did 30 minute treadmill workout and some weights and squats today!

  44. Laura @ She Eats Well on June 20, 2014 at 1:55 pm

    Did 30 minute treadmill workout and some weights and squats today!

  45. Sara on June 20, 2014 at 2:37 pm

    This morning I rocked Cathe Friedrich’s Lower Body Blast, which is 59 minutes of lower body weights with short, intense cardio bursts. I’m going to feel it tomorrow and it will be glorious. πŸ™‚

  46. kim on June 20, 2014 at 3:16 pm

    Happy Friday all! Slept in a bit today but did get in 25 min of HIIT. Better then nothing…

  47. Cassie on June 20, 2014 at 3:36 pm

    Today’s workout – teaching Turbo Kickboxing!!

    Speaking of, now that you’re in SoCal, you should definitely take some TKB classes – they often test the new rounds there before finalizing them!

    Also, I know you have a Focus On for Turbo Fire, do you have one for TKB? πŸ˜‰

    • Fitnessista on June 20, 2014 at 5:24 pm

      i’ve been wanting to take a live class! 24 hour fitness has them– i’ll have to check it out!
      and no, i don’t have a focus on for them (yet!)
      xoxo

  48. Trisha on June 20, 2014 at 5:30 pm

    Did a short and sweet total body circuit followed by a bike ride

  49. Jeanne on June 20, 2014 at 7:59 pm

    Did some arm workouts and a quick yoga session today.

  50. shaina on June 21, 2014 at 9:38 pm

    needed a day off today so I took a 2.5 hour nap instead of working out, thanks to my amazing husband for taking Tripp out! Bikram class tomorrow afternoon πŸ™‚

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