Spring has officially sprung, at least here in DC, which makes the possibilities for exercise infinitely greater! My advice to you all this week: get outside!!! You don't need to go to the gym to get a good workout in, there are plenty of activities you can do outdoors now that the weather is getting nicer.
Running, for starters, is a pretty obvious way to take advantage of the higher temperatures and get some great cardio. For people who aren't particular fans of running, you can still get your heart rate up outdoors with a brisk walk or bike ride. For strength training, you can do so many of the basics right in your own backyard, i.e. pushups, situps, planks, squats etc. If you want to branch out more, try looking up outdoor fitness classes in your area. Lots of major cities offer all kinds of great classes that you can enjoy in the fresh air instead of a stuffy old gym.
So get out there and move! After all, what could be better than getting fit AND getting tan at the same time?!
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Thursday, April 25, 2013
Friday, April 5, 2013
Workout Song of the Week: M83
Who doesn't love a strong, steady, synth-filled song to push them towards a great workout? I know I sure do! That's why this week's song is: M83 "Midnight City"
Besides being a great song in general, this one is also good for your workout because the beat builds slowly and steadily, leading up to a powerhouse hook and exploding melody. It's outer-spacey and full of creepy vocals, not to mention a killer saxophone solo. This is not the song that's going to help you sprint through your last half-mile, instead it's the interlude that helps you fight off your mid-cardio lull when you're past your initial gung-ho start but not quite at that the-end-is-near rush. Important to note: this song was also used in a Victoria's Secret commercial back in 2012, and there is nothing more motivating for a woman working out than models in sexy lingerie.
Besides being a great song in general, this one is also good for your workout because the beat builds slowly and steadily, leading up to a powerhouse hook and exploding melody. It's outer-spacey and full of creepy vocals, not to mention a killer saxophone solo. This is not the song that's going to help you sprint through your last half-mile, instead it's the interlude that helps you fight off your mid-cardio lull when you're past your initial gung-ho start but not quite at that the-end-is-near rush. Important to note: this song was also used in a Victoria's Secret commercial back in 2012, and there is nothing more motivating for a woman working out than models in sexy lingerie.
Friday, March 22, 2013
Workout Song of the Week: Icona Pop
What's not to love about an electro synth pop female anthem with a rebellious spirit and an upbeat tempo? Nothing. Icona Pop's "I Don't Care" is one of the best workout songs I've heard lately and that's why it's the workout song of the week!
The beat stays the same throughout pretty much the entire song, which makes it easy to listen to and helps you keep a steady pace. It's the perfect example of some badass chicks singing about how tiny of a crap they give and that I don't care attitude can give you a huge push during a good cardio session. For me, good workout songs are usually upbeat, with a powerful sound and motivational lyrics. This song meets all of those requirements and then some. Give it a listen and let me know what you think!
The beat stays the same throughout pretty much the entire song, which makes it easy to listen to and helps you keep a steady pace. It's the perfect example of some badass chicks singing about how tiny of a crap they give and that I don't care attitude can give you a huge push during a good cardio session. For me, good workout songs are usually upbeat, with a powerful sound and motivational lyrics. This song meets all of those requirements and then some. Give it a listen and let me know what you think!
Thursday, March 21, 2013
Weekly Tip: Have A Plan
Sticking to your fitness and weight loss goals means actually having to set specific goals for yourself to begin with. Committing to something vague like "I want to lose weight" is almost like committing to nothing at all; it's way too vague and general. If you don't have specific goals for yourself, you'll never achieve them. That's why this week's tip is to HAVE A PLAN!
Initially, it's important to set your ultimate goal so you have something to shoot for. This is what should keep your focused throughout your journey, because making major changes doesn't happen over night. For example, my goal is to lose 15 pounds in 15 weeks. I have a set number and a set time frame. Once you've decided what your ultimate goal is, you need to make a plan to achieve that goal. In my case, I decided that I wanted to start exercising at least 3-4 times per week and that I would track my food so I would know how many calories I was actually consuming throughout the week. The blog also doesn't hurt when it comes to keeping me on track.
Once you've decided what specific action you need to take to achieve your goal, it really helps to make a schedule. That way it's harder to keep pushing off that run to the next day or skipping your strength training session because "you'll do it later." If you schedule those workouts in ahead of time, you're more likely to complete them. Example: "I will do cardio 3 days per week." Or even more specifically: "I will do cardio on Monday, Wednesday, and Friday." For me personally, I know that every week on Tuesday I'm going to go to my BODYATTACK class, and that every Saturday morning when I go to the gym for my weigh-in I'm also going to put in some time with the treadmill. This is also helpful for time management in general since you can stay on track with your fitness commitment and you already know ahead of time when you're free for other activities.
Having a plan in terms of your meals is another huge factor. I can't say enough how helpful it is to have your breakfasts, lunches, and snacks for the work week planned out ahead of time. I make sure that I know in advance what I'm going to bring to work the next day so that I don't end up empty handed on my way to work in the morning and trying to decide which fast food chain to hit up for lunch. Bringing only a certain amount of food with me to work each day also means I can only eat as much as I bring, therefore preventing me from snacking too much and overeating. Generally I bring my lunch and 2 snacks for mid-morning and mid-afternoon.
Having a plan is useful in all facets of life, but especially when it comes to achieving your health and fitness goals. Just having a goal is not enough, generating a plan of how exactly you're going to reach that goal is what makes it happen.
Initially, it's important to set your ultimate goal so you have something to shoot for. This is what should keep your focused throughout your journey, because making major changes doesn't happen over night. For example, my goal is to lose 15 pounds in 15 weeks. I have a set number and a set time frame. Once you've decided what your ultimate goal is, you need to make a plan to achieve that goal. In my case, I decided that I wanted to start exercising at least 3-4 times per week and that I would track my food so I would know how many calories I was actually consuming throughout the week. The blog also doesn't hurt when it comes to keeping me on track.
Once you've decided what specific action you need to take to achieve your goal, it really helps to make a schedule. That way it's harder to keep pushing off that run to the next day or skipping your strength training session because "you'll do it later." If you schedule those workouts in ahead of time, you're more likely to complete them. Example: "I will do cardio 3 days per week." Or even more specifically: "I will do cardio on Monday, Wednesday, and Friday." For me personally, I know that every week on Tuesday I'm going to go to my BODYATTACK class, and that every Saturday morning when I go to the gym for my weigh-in I'm also going to put in some time with the treadmill. This is also helpful for time management in general since you can stay on track with your fitness commitment and you already know ahead of time when you're free for other activities.
Having a plan in terms of your meals is another huge factor. I can't say enough how helpful it is to have your breakfasts, lunches, and snacks for the work week planned out ahead of time. I make sure that I know in advance what I'm going to bring to work the next day so that I don't end up empty handed on my way to work in the morning and trying to decide which fast food chain to hit up for lunch. Bringing only a certain amount of food with me to work each day also means I can only eat as much as I bring, therefore preventing me from snacking too much and overeating. Generally I bring my lunch and 2 snacks for mid-morning and mid-afternoon.
Having a plan is useful in all facets of life, but especially when it comes to achieving your health and fitness goals. Just having a goal is not enough, generating a plan of how exactly you're going to reach that goal is what makes it happen.
Friday, March 15, 2013
Workout Song of the Week: Gnarls Barkley
This week my workout song comes as a suggestion from my good friend Shannon. I'm sure he'll be happy that he FINALLY gets a mention in my blog! He had recommended this as a workout song a few weeks back, and as soon as I heard it I understood why. It's so upbeat right from the beginning and really motivates you to get moving. This week's workout song is: Gnarls Barkley "Run (I'm A Natural Disaster)"
The music video isn't bad either, you should check it out! If the fact that the song is actually named "Run" isn't enough to convince you that it's great for cardio, the energetic combination of Cee-Lo Green's unique vocals and Danger Mouse's hot beats will surely win you over. Their soul sound provides a great rhythm for running, and the song is just short enough to be perfect for a quick sprint on the treadmill when you're trying to pick up the pace. Listen and let me know what you think!
The music video isn't bad either, you should check it out! If the fact that the song is actually named "Run" isn't enough to convince you that it's great for cardio, the energetic combination of Cee-Lo Green's unique vocals and Danger Mouse's hot beats will surely win you over. Their soul sound provides a great rhythm for running, and the song is just short enough to be perfect for a quick sprint on the treadmill when you're trying to pick up the pace. Listen and let me know what you think!
Monday, March 11, 2013
Week 5 Update
Week 5 was a very interesting week, so let's just get right into it shall we?
Physical Activity:
-3/2/13: ran on the treadmill for 45 minutes, then 30 Day Shred level 1
-3/3/13: 30 Day Shred level 1
-3/4/13: ran on the treadmill for 30 minutes, then 30 Day Shred level 1
-3/5/13: BODYATTACK
-3/6/13: 30 Day Shred level 1
-3/7/13: swam laps freestyle for 30 minutes, 800 meters total
-3/8/13: 30 Day Shred level 1
In honor of March Madness I wanted to kick up my workouts, so I had decided that in addition to the exercise I was already getting, I would start a workout DVD that my friend let me borrow: the Jillian Michaels 30 Day Shred. The DVD focuses on very fast, intense workouts (about 25 minutes including warm up and cool down) consisting of a mix of strength training, cardio, and ab-specific exercises. My plan was to do the DVD every day for the month of March, and I was going to do each level for 10 days (there are 3 levels), but about 6 days in I found out that you're not actually supposed to do the DVD every single day, you're supposed to include rest days to allow your muscles to rest and repair, which was such a blessing because that DVD was seriously kicking my butt! So now I'm going to do the DVD 3 days a week and see if that changes anything. Also, working out every single day for 7 days was so exhausting, and definitely not a maintainable routine, and in the end it wasn't as effective anyway (see weight loss results below), so I'm going to have to tone things down again. So much for March Madness...
Food:
Food and alcohol both became an issue last week, since it was one of my bff's birthdays and the festivities included a nice dinner out, followed by a night of drinking and dancing, as well as a Drag Brunch Buffet the next morning, and then a pasta dinner complete with red velvet cake for dessert that night (If you've never done a drag brunch, you need to! This is the one we went to). Needless to say, I was faced with a lot of temptation, and I may not have made the smartest choices. I broke my 3 drink maximum rule for going out, and I also couldn't resist some of the less healthy food options on the brunch buffet. My self-control definitely slipped, and unfortunately it had an impact on my results for the week. I tried to make really healthy choices throughout the rest of the week, but in the end I don't think it balanced out.
Cooking:
This week I decided to break in my new crock pot, and the recipe I made was for Pesto Ranch Chicken that I found, of course, on Pinterest. It was a bit high in calories and sodium due to the large portions of chicken and the sauce that I used, but it was delicious and I only ended up eating half a serving so it wasn't too bad. The chicken literally fell apart and was super moist thanks to the long, slow heat of the crock pot. Recipe to be posted separately later this week.
Weigh-In:
So here it is, the moment of truth. The results of my weigh-in for week 5 are:
I gained 1 lb!!!
As bad as it made me feel to actually gain weight instead of losing or at least staying the same, I realize that there are a few different factors that went into this. The first, and the one that I'd really like to think is the biggest, is the fact that I was doing the 30 Day Shred DVD almost every day last week, and that is a very strength-training intensive program. That means that I was probably building muscle by doing those workouts, which would lead me to gain weight instead of losing. The trainer that I met with at the gym a few weeks ago recommended 75% cardio and 25% strength in order to lose weight, so I'd like to keep that in mind as the weeks continue. Another factor might be that I had more drinks than is usually recommended for weight loss when I was out last weekend (Jillian Michaels advises no more than 2 drinks per WEEK when you're trying to lose weight!), and the fact that I ate out a few times and let myself have more of a cheat weekend than just a cheat meal or cheat day. I'm trying not to get too discouraged, though, and I plan on going back to focusing more on the cardio aspect of things in order to drop the weight I want to.
All in all, I'm now at a total loss of 6 pounds in 5 weeks and 1/3 of the way through my program with 10 weeks to go and 9 more pounds to lose. I'm still slightly ahead of the game in terms of my original plan for 1 pound per week, and I am positive that I can get back on track and still reach the goals I originally set for myself. Now I need to get to work!
Physical Activity:
-3/2/13: ran on the treadmill for 45 minutes, then 30 Day Shred level 1
-3/3/13: 30 Day Shred level 1
-3/4/13: ran on the treadmill for 30 minutes, then 30 Day Shred level 1
-3/5/13: BODYATTACK
-3/6/13: 30 Day Shred level 1
-3/7/13: swam laps freestyle for 30 minutes, 800 meters total
-3/8/13: 30 Day Shred level 1
In honor of March Madness I wanted to kick up my workouts, so I had decided that in addition to the exercise I was already getting, I would start a workout DVD that my friend let me borrow: the Jillian Michaels 30 Day Shred. The DVD focuses on very fast, intense workouts (about 25 minutes including warm up and cool down) consisting of a mix of strength training, cardio, and ab-specific exercises. My plan was to do the DVD every day for the month of March, and I was going to do each level for 10 days (there are 3 levels), but about 6 days in I found out that you're not actually supposed to do the DVD every single day, you're supposed to include rest days to allow your muscles to rest and repair, which was such a blessing because that DVD was seriously kicking my butt! So now I'm going to do the DVD 3 days a week and see if that changes anything. Also, working out every single day for 7 days was so exhausting, and definitely not a maintainable routine, and in the end it wasn't as effective anyway (see weight loss results below), so I'm going to have to tone things down again. So much for March Madness...
Food:
Food and alcohol both became an issue last week, since it was one of my bff's birthdays and the festivities included a nice dinner out, followed by a night of drinking and dancing, as well as a Drag Brunch Buffet the next morning, and then a pasta dinner complete with red velvet cake for dessert that night (If you've never done a drag brunch, you need to! This is the one we went to). Needless to say, I was faced with a lot of temptation, and I may not have made the smartest choices. I broke my 3 drink maximum rule for going out, and I also couldn't resist some of the less healthy food options on the brunch buffet. My self-control definitely slipped, and unfortunately it had an impact on my results for the week. I tried to make really healthy choices throughout the rest of the week, but in the end I don't think it balanced out.
Cooking:
This week I decided to break in my new crock pot, and the recipe I made was for Pesto Ranch Chicken that I found, of course, on Pinterest. It was a bit high in calories and sodium due to the large portions of chicken and the sauce that I used, but it was delicious and I only ended up eating half a serving so it wasn't too bad. The chicken literally fell apart and was super moist thanks to the long, slow heat of the crock pot. Recipe to be posted separately later this week.
 |
| Raw chicken, yum! |
So here it is, the moment of truth. The results of my weigh-in for week 5 are:
I gained 1 lb!!!
As bad as it made me feel to actually gain weight instead of losing or at least staying the same, I realize that there are a few different factors that went into this. The first, and the one that I'd really like to think is the biggest, is the fact that I was doing the 30 Day Shred DVD almost every day last week, and that is a very strength-training intensive program. That means that I was probably building muscle by doing those workouts, which would lead me to gain weight instead of losing. The trainer that I met with at the gym a few weeks ago recommended 75% cardio and 25% strength in order to lose weight, so I'd like to keep that in mind as the weeks continue. Another factor might be that I had more drinks than is usually recommended for weight loss when I was out last weekend (Jillian Michaels advises no more than 2 drinks per WEEK when you're trying to lose weight!), and the fact that I ate out a few times and let myself have more of a cheat weekend than just a cheat meal or cheat day. I'm trying not to get too discouraged, though, and I plan on going back to focusing more on the cardio aspect of things in order to drop the weight I want to.
All in all, I'm now at a total loss of 6 pounds in 5 weeks and 1/3 of the way through my program with 10 weeks to go and 9 more pounds to lose. I'm still slightly ahead of the game in terms of my original plan for 1 pound per week, and I am positive that I can get back on track and still reach the goals I originally set for myself. Now I need to get to work!
Friday, March 8, 2013
Workout Song of the Week: Adema
A lot of great workout songs are upbeat, pop/club tracks that just make you want to dance, but sometimes all you really want is a nice hardcore rock jam that motivates you by triggering your rage. Had a stressful day at work? Significant other getting on your nerves? Feel like punching someone in the face? Those are the times when you need to have more angry, hateful music that pushes you to let out all your aggression on the gym equipment instead of the people around you. As a prime example of one of those songs for me personally, this week I'm using Adema's "The Way You Like It"
Some people need more intense, aggressive music to get them through their workouts, and if you're that kind of person, this one's for you. When this track comes on my iPod while I'm working out my cardio, it puts me in the perfect ass-kicking mood that forces me to pound out my frustration on the treadmill. I know the song is old, but it's still a great example of a heavy rock tune that's still upbeat enough to keep you moving during a workout.
What are some of the angrier songs that keep you motivated during your workouts?
Some people need more intense, aggressive music to get them through their workouts, and if you're that kind of person, this one's for you. When this track comes on my iPod while I'm working out my cardio, it puts me in the perfect ass-kicking mood that forces me to pound out my frustration on the treadmill. I know the song is old, but it's still a great example of a heavy rock tune that's still upbeat enough to keep you moving during a workout.
What are some of the angrier songs that keep you motivated during your workouts?
Wednesday, February 20, 2013
Weekly Tip: Change it up!
It's really easy to get stuck in a routine when it comes to working out. We tend to stick with the same activities over and over once we find something that works. The problem with that is that your body can adjust to anything, and after a while the same routine becomes less effective unless you keep turning up the intensity. I recognize that problem in myself a lot, I pick a machine at the gym and use it over and over, etc, which is why my latest tip is to TRY SOMETHING NEW!
Whether it be a class at the gym, a new cardio machine, or some new strength training exercises, you should always be switching things up. If you usually run indoors, try running outside once a week. If you typically stick with the treadmill, try using a bike or the elliptical. Not only does this keep your body on its toes, but it also keeps things interesting for you, which can prevent you from getting bored and giving up. To give you an example, last night I tried a fitness class called BODYATTACK for the first time at my gym. It's part of the Les Mills program and it's described on their website as a "sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises." Let me just say that this was one of the most intense workouts I've had in a long time. The instructor informed me that people typically burn anywhere from 500-700 calories per class (it's an hour long). My body sure is sore today, but it was totally worth it. I'll definitely be taking the class again as a way to switch things up throughout the week.
What kinds of activities have you been wanting to try but haven't yet? Whatever it is, go out there and do it!
Whether it be a class at the gym, a new cardio machine, or some new strength training exercises, you should always be switching things up. If you usually run indoors, try running outside once a week. If you typically stick with the treadmill, try using a bike or the elliptical. Not only does this keep your body on its toes, but it also keeps things interesting for you, which can prevent you from getting bored and giving up. To give you an example, last night I tried a fitness class called BODYATTACK for the first time at my gym. It's part of the Les Mills program and it's described on their website as a "sports-inspired cardio workout for building strength and stamina. This high-energy interval training class combines athletic aerobic movements with strength and stabilization exercises." Let me just say that this was one of the most intense workouts I've had in a long time. The instructor informed me that people typically burn anywhere from 500-700 calories per class (it's an hour long). My body sure is sore today, but it was totally worth it. I'll definitely be taking the class again as a way to switch things up throughout the week.
What kinds of activities have you been wanting to try but haven't yet? Whatever it is, go out there and do it!
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