Everyone gets relaxed about their health & fitness goals. It’s just what humans do. We go, go, go strong and determined for a week or two and then we start to let life get in the way and start to revert back to old habits.
We don’t plan our meals.
We don’t meal prep.
We don’t workout and move our bodies every day.
We just simply stop making time for ourselves.
If you think about it, once illness hits we end up being stopped in our tracks and HAVE to focus on ourselves and our well-being. Sometimes moving more and eating better may not be the fix for what ails us.
So today my friends please take some time and really think about YOURSELF. Sit down and write out ways you are healthy and ways you are not so healthy. Like a pros & cons list but focus on your health…not how you look in the mirror. Think about what you want your future to look like and what steps you can start taking today to move toward that future.
Just to give you an example:
For myself, I would write down a con as not being as physically fit in my endurance right now as I once was. BUT, a pro would be that my muscle strength is good and I don’t have any physical limitations. Looking toward my future goals I want to keep up my muscle strength, flexibility, mobility and work to increase my endurance by starting up a fitness plan to help move me toward those goals.
I hope reading this has you thinking about your future physical fitness and what goals you want to achieve. If you would like to share please do so in the comments. I will read & approve all comments before they are posted to the blog. 😉
Would YOU be interested in joining a private Facebook group where you would share your health & fitness journey with other like minded women??
This would be a support group where you could check in daily. We would share our highs and lows, recipes, support, accountability, workout ideas, nutrition, etc. This will just be a group where you can post and stay accountable to the workouts and healthy living you are doing. We will share recipes from time to time or workouts we enjoy, etc. So a very relaxed group….the CHALLENGE part will be staying committed to doing the work and living a healthy lifestyle for a full month.
In a nutshell it would be a safe, private, WOMEN’S ONLY support group while we work on becoming healthier and reaching our personal weight loss goals.
If you are interested in something like this OR if you would prefer a more specific health & fitness group, PLEASE leave me a comment or private message me! I will update next week if I get enough interest in a group.
GOOD MORNING GIRLZ!
If you’ve been following me on social media you probably already know, I have been on a personal journey to get into a body I am comfortable in and do it all before my youngest son’s High School Graduation in June.
Here’s a little progress update and my plan of attack…
I’m 5 weeks in and I don’t love doing cardio but I know the benefits it has on my heart. So, I’ve been doing my own workouts and combining my love of lifting “heavier” weights with plyometric moves to get my heart rate up and the fat crying all while still enjoying my lifting workouts.
I combine my lower body/legs/booty workout days with plyometrics and the following workout is how I set up a routine and then I switch up the lifting and plyometric exercises to keep my body guessing. I do this 3x’s a week. Once I started this schedule and workout style (2 weeks ago) I have noticed the most results. Even my family has noticed a change…which is nice because my scale is showing only a 3-4# weight loss. I’m waiting until week 6 is done to take my measurements again. That will be the true measure of my progress.
So, enjoy the following Leg day workout and burn up some fat!
FYI- You would already have this workout if you signed up for my monthly newsletters. This workout is the same one I shared in the March issue. You can sign up HERE so you don’t miss the April issue coming out on March 24th!
LEGS & PLYOMETRICS
Time to work the legs and add in some cardio with Plyometric bursts throughout the whole workout to keep your body burning up the fat!
This workout will run in rounds…meaning you finish all the exercises on the list for the suggested reps with little rest between exercises. You can rest for 1-2 minutes after each round. The goal is to do 3 rounds…more if you are feeling up to the challenge.
- Reverse Lunges (body weight or use dumbbells) 10-15 reps
- Pop Squats aka Jump Squats (PLYO MOVE) 10 reps
- Front Squats (use dumbbells or barbell held in front of you at chest level) 10-15 reps
- In & Out Squats (PLYO MOVE) 10 reps
- Stiff Legged Deadlifts (use dumbbells or barbell) 10-15 reps
- Pop Squats (PLYO MOVE) 10 reps
- Weighted Bridge (use dumbbells, barbell or weight plates) 15 reps
- In & Out Squats (PLYO MOVE) 10 reps
REST 1-2 minutes and then do this sequence of exercises for 3-4 rounds…more if you feel up to it.
REMINDER- Use challenging weights for YOU. If you are new to working out run through this workout using your body weight or light weights until you get a feel for the moves and can hold your form correctly.
ALSO…I suggest using only body weight when doing the PLYO MOVES so you can move through this workout quickly. BUT…if you are an advanced exerciser and want to add weights, a weighted vest would be a great addition to this whole workout.
REMEMBER TO WARM UP & COOL DOWN FOR 5 minutes BEFORE & AFTER EVERY WORKOUT.
If you try this workout you will do so at your own risk & Super Girlz Fitness is not liable for any injuries. Remember to workout smart & safe. If you have any questions on what an exercise is please Google it or search for it on YouTube. If you have any questions about this workout please contact me at www.fb.com/SuperGirlzFitness & private message me for the quickest response.
For the last 4 weeks, this series of blogs has answered your most asked weight loss questions. Today I wanted to share these 8 steps you can start doing NOW to start losing weight. They are very simple and easy to implement.
So grab a pen or better yet, screenshot this blog for future reference.
#1 – Make sure you are healthy enough to start a fitness program
*Check with your doctor if you are unsure.
#2 – Take before photos and measurements
*Believe me…you’ll want proof of your physical change when the scale isn’t moving or you feel unmotivated.
#3 – Lift Iron
*Weight training increases your resting metabolic rate…meaning the amount of calories you burn while sitting on your booty.
*Weight training will give your metabolism a boost after you workout (approx. 2 hours)
#4 – Eat Iron
*Eat iron rich foods. You need iron in your body to help get enough oxygen to your cells and keep that metabolism burning!
*18 mg is a good daily goal
#5 – Drink Water
*Go read this BLOG to find out why
#6 – Avoid Alcohol
*Drinking your calories is never a great thing but alcohol can also allow us to lower our inhibitions and
#7 – Add Interval Training
*Interval training burns more fat than steady state cardio.
*BLOG ON INTERVAL TRAINING
*FREE WORKOUTS YOU CAN TRY
–AT HOME HIIT WORKOUTS
–AT HOME BOOT CAMP WORKOUTS
–AT HOME TABATA WORKOUTS
*SUPER GIRLZ PROGRAMS YOU CAN BUY
–SUPER GIRLZ AT HOME BOOT CAMP PROGRAM
–SUPER GIRLZ HICT PROGRAM
#8 – Get your Zzz’s
*When your body is exhausted it can’t do its normal day to day functions. Which includes burning calories. Aim for 6-8 hours a night.
When your weight loss stalls for a period of time you are experiencing a plateau.
If you are experiencing this, you are not alone. Everyone who has ever tried losing weight and been consistent with it has probably hit a plateau in their journey. It happens when your body has become accustom to the workouts you’ve been doing to lose weight.
There are couple of things you can do to get your weight loss started back up TODAY!
#1 – CHANGE IT UP!
Change your workouts!!
If you’ve been doing one type of workout for any length of time you need to change it. You can change many aspects of your workouts.
- The TYPE of workout you do
- Length of workout
- Intensity of your workout
- The weight or resistance you use
- The reps you complete
Keep your body guessing! Changing up your workouts isn’t only good for your body & weight loss but it will also keep your mind active and keep workout boredom away.
#2 – GET MORE SLEEP!
Sleep deprivation can make you feel hungrier, cause more cravings AND mess with your metabolism. It also may be causing some hormonal imbalances that are contributing to your weight loss plateau.
Everyone’s sleep needs are different. Aiming for at least 7 hours a night seems to be a healthy fit for most adults.
I will begin hosting a new Weight Loss Blog Series for the next month. It will start Tuesday January 17th.
I am taking all of YOUR weight loss questions! The most asked weight loss questions will be answered!
Send your questions in to me at Staci@SuperGirlzFitness.com with Weight Loss 101 Blog Series in the Subject line.
To give you an idea of some of the questions already planned for the series…
- Should I workout when I’m sick?
- Should I do weights or cardio first?
- How many calories do I need to burn to lose a pound and the best workout to burn fat?
- How can I break a weight loss plateau?
- What are some healthy food swaps?
- How to beat cravings?
AND MUCH MORE!!!!
If you have a question PLEASE send it to me or leave it here in the comments. I look and approve all comments before they post online. Remember, there are no “stupid” questions and knowledge is power!
I hope you all enjoy this new series. I know I’m excited about it!
Have a wonderful day!
Setting a fitness goal is a key step in creating the best workout routine for yourself.
When you have a goal and a PASSION for reaching that goal you will feel unstoppable with every workout you complete. Those endorphin’s will lead to consistently working out & reaching for that goal. In a month you can build a new habit and make lifestyle changes that you can sustain for LIFE!
I personally have been stuck in a fitness limbo of sorts. Lifting weights is where my true love lies but I need more to push me toward some of the goals I have for my health & fitness this year. I feel like 2017 can and will be a better year for me and my health/fitness. I owe it to myself and my future.
I took a couple of weeks “off” between Christmas & New Years to refocus & figure out what exactly I wanted for this new year. Today I will sit down & put pen to paper. Having my goals physically written out in my handwriting gives me more attachment to them than if I just post them digitally. I need to see the commitment I made to myself and doing so reminds me of the feelings I had when I wrote out my goals & why I made them in the first place.
YOU do what is best for you! If only having your goals on your phone, computer or tablet is best for you…DO THAT!!! We all have our own systems in life that work for our unique personalities and quirks. THAT IS THE BEAUTY OF LIFE…YOU DO YOU!!! 😉 I am always here to support you & your health & fitness dreams. Reach out to me if you need support & accountability. I’m only a click away. 😉
Beachbody is dropping the BIGGEST value they have ever offered TODAY (12/27)!!!
ALL ACCESS BOD (Beachbody On Demand) Challenge Pack! This includes E-V-E-R-Y program the company has created, plus their meal plans & all the NEW programs that will be released in 2017!! It’s like the NETFLIX OF FITNESS!!
(FYI- If you bought these workouts on their own, you’d pay over $6,000)
It’s $199 for the bundle that gives you your starter bag of Shakeology, a full year of ALL ACCESS BOD, and our amazing portion control meal plan system for better results. Then it’s $99/year to renew! (It’s like your own home gym membership!!)
If you are only interested in the ALL-ACCESS workout portion of this deal you can get that for $99.95 for the full year! It will auto renew when your yearly membership is up…or cancel before & finish out your year membership & move on.
I am personally going to be working with clients who are ready to make a FULL YEAR commitment to their fitness & health. I don’t care which program or plan you choose. If you want accountability, support & help from a certified personal trainer & health coach, then I would love to work with you!! Please send a short email about your interest in working with me at Staci@SuperGirlzFitness.com. When the launch officially goes on sale I will send you a link to purchase your membership.
**If you already have a BOD quarterly membership you can still upgrade to the ALL-ACCESS plan, please let me know (via email) if you currently have that plan and I will assist you on making the change.
Let’s make 2017 our HEALTHIEST year ever!!!
The following are the top viewed blogs of 2016.
When I was researching which blogs made the cut I found it very interesting and funny that my #1 blog post of the whole year was the blog I posted about celebrating my Dad’s Birthday. EVERY morning I check my Google analytics to see what blogs are performing the best and EVERY day it’s the same one. I think that’s a sign my Dad leaves me every day that he is always right here with me. Here is that blog post if you haven’t seen it yet.
Happy Birthday Dad!
The following are my top Health, Fitness & Nutrition blog posts of 2016! Check them out & leave a comment on your favorite post. (FYI- I read & approve all comments)
How to Start Creating a Better Life for Yourself
Tips for a Healthy Holiday – 2016
Help Save Lives, Donate Blood
Gift Ideas for the Fitness Girl on your List
Muffin Top Melter Workout
The Busy Girlz Crock Pot eCookbook (FREE DOWNLOAD)
How to Organize a Healthy Fridge
The 20 minute Tabata Workout you Need to Try!
No Bake Cheerio Bar Recipe
16 year old Loses 50 Pounds
Arm muscles are a topic that gets a lot of attention. Some people don’t like the look of arm muscles and others love it. I believe “to each their own” on this topic. You decide on the look you want BUT you still need to work those arms for strength & mobility. Remember youth is only for a limited time. We all are aging and mobility is something we should all keep in mind. Exercising is one of the best way to preserve our mobility…which equals more freedom.
I personally love to train arms. My shoulders are my weakest upper body muscle & I really enjoy working on improving them. The following are some of my favorite arm exercises (in no specific order).
PUSH-UPS – Vary your hand placement to work your arms in different ways. There are so many variations of the push up you should never be bored with this move. It’s also very adaptable to all fitness levels, so there is no excuses for not adding it to your workout routine.
TRICEP PRESS DOWNS w/RESISTANCE BAND OR CABLE – I also perform this exercise holding one end of a band up above my head on a wall for stability. I step back to where the resistance is challenging for me (I’m short so I use a band that is tied together to shorten the length) and then I press my arm down and squeeze the tricep muscle.
CROSS BODY HAMMER CURL – The cross body hammer curl is a great way to vary your normal bicep curls. Swap out the regular for this variation every once and awhile to keep your muscles guessing.
SKULL CRUSHERS – I vary how I perform this exercise…on a bench, a stability ball or on the floor. I also switch between using a barbell, dumbbells or kettlebells to keep this move interesting.
CHAIR DIPS – Vary your feet placement & work on increasing your intensity to progress in this exercise.
KNEELING REVERSE FLY – I like using the kneeling version of the reverse fly. For me personally, I find I can focus on the muscle I’m working better.
Those are a few of my favorite upper body exercises. I hope you find a few you wan to add to your workout plan and give them a shot this week.