7 Obvious Ways to Make Working Out Fun

When most people think of working out, FUN is definitely not a word that describes it.  It is also because of this reason that many people don't exercise to begin with.   If working out feels too much like a chore, we don't like to do it.  We all have enough chores in our lives to deal with and exercise should NEVER be one of them.  I have found ways to make exercise enjoyable, and once it becomes enjoyable, it is something you want to do everyday and even look forward too. 

So, I have put together a few ways that I think makes exercise more fun and that could help you jump start exercise.  Some of them may even make you forget you are exercising.

1. Music/Dance:  This one probably already has you saying "duh," but it is the truth.  When we just shake it out and let all the stress go, a great workout really happens.  Dancing can burn so many calories and it doesn't have to be some perfectly choreographed masterpiece.  Just put on a few good songs (see my playlist blog) and she let go.  If you are the type of person that likes things a little more in order, there are programs available that teach you certain dance steps, such as Cize, Country Heat and Turbo Jam. 
   
2. Change it up:  Keeping a workout program fresh and never doing the same thing will keep you from getting bored and also keep you from hitting a plateau or building up muscle resistance.  Not knowing what to expect is exciting. 
   
   I have seen people use popsicle sticks with a workout on it.  They have 20-30 different sticks and just randomly pull out 5 stick each workout.  There is also the FitDeck that you can buy on Amazon.com, which is similar to the popsicle sticks but is like a deck of cards.  They are available in several platforms, such as stretching, weights, core, cardio,  and even yoga poses.  You can try something like this every day or just one day a week to break up a routine you are already in. 
3. Grab a friend:  This will not only give you someone to keep pace with but they can also be your coach, critic and insult partner.  Push each other, criticize (nicely) each other and tell them they will continue to be a fatass if they don't get up and get a workout done.  Ok you don't really have to say that but I think you get the point.  Being held accountable for your commitment to fitness will make you more likely to follow through.  No accountability is one of the main reasons why people quit a workout.  Even if you cant find a partner, at least find a coach.
4. Find a group activity: 
   
   This can be a class or even a team sport.  There are teams for volleyball and softball all over the place to join in the summer months.  There are even some indoor venues that will do things all year round.  Or find a gym and join a class.  Get several friends together and do it together.  When you commit to a class and a group, especially if you are paying for it, you will be more likely to follow through.  Back to that accountability things.  For anyone that has ever done Zumba knows it is SO much fun, but really, who wants to do that alone?!?!
5. Change your 'tude:  Having the right attitude can make or break a workout.  Having a bad attitude about fitness will make you hate every workout, no matter what it is.  If you tell yourself that it will be fun and you will do your best, that will happen.  You have to believe that fitness can be fun.
6. Make it non-traditional:  We, as parents, tend to do a lot of running around, chasing and playing with kids.  Believe it or not, that is exercise. 
   
   Taking the kids to the playground and being a kid yourself is a great way to get some exercise in and I bet you never thought about it being good for you.  So not only are you spending time with kids, creating memories, and sealing unbreakable bonds, you are also burning some calories.  So get out there and play tag, or baseball or run through the sprinklers.  Being a kid can be good for you in so many ways. 
7. Reward yourself:   Who says that you cant get a reward for being good just like you did when you were a kid.  Set small goals for yourself on your fitness journey and reward yourself when you hit small goals.  You don't have to focus on the big picture.  Focusing on the smaller accomplishments will keep you wanting more and working toward the next reward.  As long as you avoid rewards being related to food, you can make it just about anything you want.  Get a mani/ped, take yourself to a movie, buy a new book, or new shoes.  Whatever suits you that will actually feel like a reward. 
   

Fixate Cookbook GIVEAWAY!!!

I have become a little obsessed with Autumn Calabrese lately and I was so excited to try her new cookbook that compliments the Portion Control Containers that come with many workouts now. 

 There are so many delicious recipes in it.  It definitely goes hand in hand with her new cooking show too on Beachbody On Demand.  Her brother is a personal chef and they teamed up to do this cooking show.

Well, I have an extra copy of the cookbook to giveaway to one lucky health nut.  Anyone that purchases a challenge pack in the month of September will be entered into a drawing for this awesome cookbook.  There are so many fitness programs on sale this month too, including 21 Day Fix, Cize, Country Heat, 22 Minute Hard Corp and Piyo, not name a few. 

Contact me if you are interested in a program or simply click here to be taken directly to my website. 

8 Common Reasons Why You Aren't Seeing Results From Your Workout

There is nothing more frustrating than going into the gym and killing yourself every day, only to see NO results. I have been there. I was there for about 4 months before I found my solution. (My solution was challenge groups but that is a whole other blog post). If this is happening to you, then its time you took a step back and looked at the following 8 things in your life that are related to seeing results.

1. Not enough water.  Water helps all other bodily functions work.  Your body has to have water to function and to survive.  The more you weigh, the more water your body needs just to perform basic functions, such as muscle repair, digestion and cell regeneration.  The recommended daily intake should be half your body weight in ounces of water per day .  Find a water bottle that will help you keep track of water intake or download one of the hundreds of apps out there to keep track and remind you to drink throughout the day.
   Inspirational Water BottleIntese workout
2. Not enough sleep.  Most Americans already don't get enough sleep and it
   
   affects every day functions.  Not getting enough sleep can prevent your body from digesting food properly and from allowing muscles adequate recovery time.  Lack of sleep can also keep your body from performing essential cellular functions.
3. Over do it in the kitchen.  Weight loss really happens in the kitchen, not the gym.  You can work out all day long if you chose, but if you are not eating right and fueling your body correctly, it wont matter what you do in the gym.  Having a balanced diet of whole grains, lean meats, and plenty of fruits and veggies are essential.  It is also important how things are cooked.  Clean eating is one of the simplest and easiest ways by keeping foods close to their natural form.  Too much processing reduces the nutrients in the food so it is best to have them raw, steamed, baked or stir fried.  For some it helps to keep a food diary.  I was always skeptical of this, and admittedly a little lazy too.  Once I got in the habit of it, I do it without thinking now.  I use MyFitnessPal app on my phone but there are many others out there.  If you have a Fitbit, there is a calorie counter on there as well.  I highly recommend it.  It takes a lot of the guess work out of the old fashioned food diary. 
   
4. Too much stress.   Too much stress in your life can affect so many areas including your immune system and your hormones, which can also lead to psychological changes.  It is a more serious situation than most realize and one that often goes untreated.  People that sufferer from too much stress also have tendencies to overeat and lead a sedentary life.  No one has a stress free life.  But others are better at handling stress.  If you feel that you suffer from too much
   
   stress in your life, it is important to find ways to simplify things and reduce stressful situations.  I'm not going to comment on specific strategies as everyone is different and that is a one on one conversation I would love to have with you.  For me, working out does reduce stress.  I also like to do crafts or read a book to distress.  But this is just me, other may like yoga or video games or watching TV.
5. Not intense enough.  You may not be working out enough.  If you don't come out of every workout feeling like you gave it your all and you cant possible do any more, then you need to up the intensity.  It doesn't matter if you are doing cardio, yoga, or lifting weights, you have to constantly challenge your body to do more, life more and push further than it did the day before. 
6. Drinking your calories.  People often forget to count the calories in the things that they drink, or at least they try to forget that those calories also count.  Soda and sugary coffee drinks are two big culprits of this.  As an example, one Mountain Dew has 106 calories.  To burn off just ONE drink you would have to walk for 28 minutes, job for 12 minutes or bike for 14 minutes.  The problem is that most people don't just have one.
   
    
7. Stale routine.  If you have hit a plateau then it is probable that your routine has gone stale and you need to change things up a bit.  Trying something new usually gets people over the hump as does increasing intensity.  I love the idea of doing a popsicle stick workout or using a deck of workout cards.  It keeps things fresh and ensures that you aren't doing the same thing every day.  Muscles need to be cha

   

   FitDeck Body Weight Cards

   llenged constantly in order to keep getting stronger and sometimes have to be tricked.  If they get used to a leg routine on Tuesdays but you change it up and do only abs then they will adapt to the change.  Just be sure you are giving your body time to heal in between as well. 
8. Weights.  Muscle burns more calories than fat.  Therefore, if you have more muscle, you will burn more fat and your metabolism will remain higher.  If you are not currently doing any weights in your routine, add some.  It will help you build more muscle, and I'm not talking about bulking up and becoming a body builder.  You can add simple 2-5lb weights to certain moves for more resistance.  Or use your own body.  Strength training includes all the things you can also do with your own body weight like push ups, pull ups, squats, lunges and crunches.  Don't just stick to cardio, or if you do, add weight to that too.  They make weighted calf sleeves, wrist weights and weighted vests for a bigger challenge in a cardio routine. 
   
   Wrist/Ankle Weights

NOTE:  I would also like to point out that results are not just what you see on the scale.  If you are worried about not getting results but are only focusing on what the scale says then you need to pay more attention to your body.  Results happen in so many ways that you may be ignoring some of the obvious signs such as how your clothes fit or if moves are becoming easier. 

Why Strength Training Is Important for Women (OR Anyone)

When I ask most people what type of workout they like to do, they usually say either cardio or dance.  A few will say yoga or Pilates but very rarely do I get anyone that says weight lifting.  Personally, I would rather life weights all day long than do cardio.  However, over my years of experience and training I have learned the value of both.  For those of you that already love lifting weights, maybe you will feel a little self-gratification after reading this or even learn something yourself, but right now I am talking to the skeptics, the haters and the ones that just don't wanna when it comes to strength training.  I am going to give you a few benefits and other important info on why you should add some weight (to your routine not your body).

That is so gross!!

• The top reason to add weights is so simple.  Strength Training builds muscle and muscles fuels the metabolism.  Muscle burns more calories than fat.  Therefore, the more muscle you have, the higher metabolism you will have and more calories you will burn.  A study done by Penn State found that adding weights to a cardio program burned 40% more fat.   
• Muscle burns 3 Times MORE calories than fat.  And pound for pound, fat takes up a whole lot more room.  People that only do cardio and lose weight are also losing muscle and water.  When you weight lift and loose weight you are simply losing fat.
• Lifting also helps you burn calories while at rest.  This relates back to the the first one of course because the more muscle you have the more fat and calories you will burn.   BUT, because of the higher metabolism and those same muscles will keep burning off calories after you stop working out. 
  
  
• Strength training improves the cardiovascular system and muscle endurance, both of which can also improve cardio performance.  
• Adding weights can also make you more energetic.  Lifting will build up lactic acid in the body which can be reprocessed into energy.  
• Lifting has been proven to decrease risk of osteoporosis.  Bones are strengthened as well as the muscles around them. 
• Total body strength has been linked to lower risks of death from heart disease and some cancers. 
• This is especially important as we get older but strength training improves posture, balance and coordination which can reduce risk of falls or other serious injuries.  
• It can help improve you mood and sleep habits.  You get endorphins from weight lifting just like cardio.
• An improved mood can also come from the change in body composition and how pleased you become with how you look.  You can do all the cardio, such as running and biking that you want, and that is GREAT.  But if you are looking to really change your body composition, only adding weights can do that.  It will help you build so much confidence.  
• Last definitely not least, strength training allows you to show the world your strength as a woman.  Show everyone that women aren't weak and we dont need anyone to open the peanut butter or move the furniture.  It is empowering. 

Misconceptions:  There are many reasons why people WON'T do weights, especially women.   Allow me to crush all those excuses for you.

1. I don't want to bulk up.  New flash, the only way you will bulk up by lifting weights is if you become a professional body builder and start taking testosterone.  Women's bodies were not built to naturally bulk up and the only way some women do is if they naturally have more testosterone than oth

   

   Most of these weights I bought at Walmart, along with the stand

   ers or are taking supplements.  Most women will only life with small weights anyway, about 3 times a week and that is no where even close to enough get bulky.  It makes women look lean and fit.
2. I dont have a lot of money to spend on a set of weights.  Who does!?!?!?  Sorry ladies, weight lifting and strength training also includes everything you can do with your own body weight, including push ups, pull ups, squats, lunges and planks.  If you want to add more than just your own body weight, there are also resistance bands, free weights (dumbbells or barbells) and weight machines.  That's were your money comes in but even those can be relatively cheap.   You can get workout programs online, like the one I do called "Body Beast".  Sagi Kalev shoes you how to do the moves and guides you through each rep and set.  If you aren't willing to do a program, just get on Pinterest or Google to get some ideas of what moves you can do.  If nothing else, I can put together a set for you as a Health and Fitness Coach and Certified Personal Trainer. 

Bottom line here is that in order to really get ultimate results, we need BOTH cardio and strength training.   They go hand in hand and only work to improve one another.  To find out more about the Body Beast Program, T25 Program and many other programs available, click on the pic to the left. 

MY Top 40 Workout Playlist

Nothing gets me going on a workout like a good playlist.  When I'm on the treadmill or elliptical or just doing weight, I really need a good beat to keep me going.  So I put together a list of my favorite 40 songs to work out to.  They are all linked to Amazon.com so you can have a listen or even purchase if you want.  You will see that my taste is quite eclectic and I really thrive on the 80's and 90's music (and even a little in the 70's!!).  But there are a few newer ones in there for the younger crowd.  And I definitely dont stick to one genre.  I have Green Day and Aerosmith right up there with Justin Timberlake and Rihanna.  Don't judge me!!

867-5309/Jenny By Tommy Two-tone Any Way You Want It by Journey Back in Black by AC/DC Bang Bang by Nicki Minaj, Ariana Grande & Jessie J Not always appropriate but catchy. China Grove by Doobie Brothers Die Young by Ke$sha Don’t Stop Believin' by Journey Eye of the Tiger by Survivor Footloose by Kenny Loggins What a CLASSIC!!! Girls Just Wanna Have Fun by Cyndi Lauper Give Me Everything by Pitbull, Afrojack & Ne-yo Good Feeling by Flo Rida Happy by Pharrell Williams Harder to Breathe by Maroon 5 Hey Mickey by Tiffany Hit Me With Your Best Shot by Pat Benetar I Gotta Feeling by Black Eyed Peas I Wanna Dance With Somebody by Whitney Houston Always in my heart.  What a voice!! Jump by Van Halen Know Your Enemy by Green Day Livin’ On A Prayer by Bon Jovi YOU ARE WELCOME!!! Love In An Elevator by Aerosmith Miss New Booty by Mr. Collipark, Bubba Sparxxx & Yin Yang Twins Mr. Brightside by Killers Pompeii by Bastille Push It by Salt-N-Pepa Rather Be by Clean Bandit & Jess Glynne Sexy and I Know It by LMFAO I hate that I love them.  So fun!! Sexy Back by Justin Timberlake & Timbaland Shut Up & Dance With Me by Walk the Moon Some Nights by Fun The Edge of Glory by Lady Gaga Don't hate!!  I love her. The Way You Move by Outcast Walk This Way by RUN-DMC & Aerosmith Wannabe by Spice Girls You KNOW you wanted to be at least one of them. We Didn’t Start the Fire by Billy Joel We Found Love by Rihanna We Run the Night by Havana Brown What I Like About You by The Romantics You Shook Me All Night Long by AC/DC Final touch of perfection!!!!