Are you a repeat offender of making New Year’s resolutions and not sticking to them? Do you make the same resolutions every year and PROMISE to yourself that “this will be the year!”?
What if you did something different this year? What if you made NO New Year’s resolutions? What if instead you decided that you are going to make 2019 a great year!? You enter the new year in a present and positive manner.
So often people fail the resolutions they set. It is a guideline we set up for ourselves. Maybe we didn’t have a clear plan, perhaps we got discouraged and gave up? Some people work best when they are not confined to a box.
So throw the rules and expectations out the window. Proceed with positivity and be present every day. If you do this, everything that you want for yourself will fall into place.
For many people staying committed to an exercise or eating regimen is very difficult. Accountability is a great way to keep yourself in check. There are many different ways to go about doing this. Here are a few tips from the Daily Burn.
1. Sign Up for a Competition
2. Put Money on the Line
3.Or Bet Something Else
4. Share Your Goals on Social
5. Make a Video Diary
6. Enjoy Your Own Rewards Program
7. See It to Believe It – Visualization
8. Take Photos Every Week
9. Do It for a Cause
10. Follow a Long-Term Fitness Program
11. Sleep in Your Exercise Clothes
12. Set Your Electronics to Shut Down
13. Let Others Track Your Workouts
14. Vent in a Journal
15. Sign a Contract
Some people like to workout on their own. However, others find it more motivating to workout with a friend. When you have a workout buddy it can help you stay on track with accountability and help you push past your limits.
There are plenty of exercises you and your BFF can do together without going to the gym. Check out these videos for some different ideas for your next BFF workout.
BFF Workout for fitness fun
Intense partner workout for workout warriors
As a personal trainer I work with so many women of all different shapes and sizes. I would have to say one item that is most important to all of these women is a good sports bra. The bra will not only give your ladies the support needed to complete your exercise comfortably but also protect your breast from sagging.
Breast are made up of fat. If they are bouncing around in your workout you can be causing damage that will not have them bounce back. This can result in soreness, pain and sagging. The right sports bra will reduce movement. And trust me there are good supportive ones out there. Even for my ladies with larger breasts.
My favorite ones come from the brand Moving Comfort. I have been wearing this brand for years before I had children. After nursing 2 babies my breasts need some good support! Something else I love about them is that they are totally nursing friendly!
So stop buying your sports bras as Small, Medium and Large. Our breasts come in all different shapes and sizes. Let’s support them the right way!
My Three year old has recently been asking me to do Yoga. She has a very limited attention span (like most 3 year olds) so I knew my Yoga videos would not cut it. I did some browsing through YouTube and found Cosmic Kids Yoga.
The instructor Jamie tells stories while moving through multiple yoga poses. My daughter and I did Frozen and Moana. AND she loved it! Each of these videos were 30 minutes. She lasted 15 minutes of the Frozen video and was then in out for the last half. She wanted to do the Moana video right after but just sat on the floor and watched. I was very pleased and surprised to find something this creative that my 3 year old responded to while being active (at least for the first half). She truly enjoyed it and I love that we got to do it together.
On the Cosmic Kids website they have a section of videos ranging from under 10 min to about 30 minutes.
And, with all the YouTube watching that goes on with toddlers (at least mine) you can add the YouTube channel to your list, you may just find your kids doing Yoga on their own!
Now that the nice weather is FINALLY here there are less excuses for not exercising. Like all busy moms I know it is hard to find time for yourself. So how about following your kids at the playground? Actually playing with your kids will not only burn calories but build muscle too. Our little ones are quite flexible, strong and have great endurance. Just keep up with them and you will be sure to get a great workout!
But, if you are in need of some ideas of what to do check out this playground workout for busy moms!
I always feel that should listen to your body. This is extremely important especially if you are nursing an injury, medical issue or possibly pregnant. However, I also feel that you should always look for ways to safely move your body and continue to exercise.
Here are links to 2 resources for seated exercises. This includes 2 links, a seated cardio routine and a seated strength routine. Maybe you think doing a seated workout is lame or not worth your time. I say give it a try. I am sure you will get your heart rate up, burn your muscles out and maybe even work up a sweat.
Seated Cardio Workout
Seated Strength Workout
I have many clients that ask me to give them a bubble butt! here are 6 moves you are probably not doing to help firm, tone, tighten and lift your booty!
1. SIDE PLANK WITH CLAM SHELL
Lie on your side with your elbow under your shoulder and your hips stacked. Keep the bottom knee on the floor and push up into a modified side plank. At the same time, externally rotate your top hip. Slowly drop the top knee down to the bottom knee to close the clamshell as you tap your bottom hip to the floor. Repeat 12-15 reps, then flip over to the other side and repeat.
2. PRONE FROGGER
Lie prone and bend your knees to 90 degrees. Externally rotate your hips, so that your knees separate (about 12 inches apart) and your heels touch. Keep your head down and engage your glutes as you push your feet up toward the sky. Your quadriceps should lift off the floor. Pause at the top before slowly lowering back down to the starting position. Perform 12-15 repetitions.
3. SIDE BALANCE LEG CIRCLES
Place your hand on the floor, directly under your shoulder. Place your bottom knee under your hip. Lift your top leg and line your foot up with your top hip. While moving from the hip, draw 10 small circles in one direction, and then reverse the circle for another 10 repetitions. Switch sides and complete another set with the other leg.
4. GLUTE BRIDGE WITH BAND
Place a mini band around your calves. Lie on your back and lift your hips into a bridge position. While keeping tension on the band, tap your hips down to the floor and then lift back up. Keep a straight spine and move primarily from the hips. Perform 15-20 repetitions.
5. SEATED MINI-BAND HIP ABDUCTION
Place the band around your calves and sit down with your knees bent and feet on the floor. Position your hands on the floor slightly behind you. Keep a straight back and press your legs out to the sides, externally rotating the hips. Maintain control as the legs come back together. Repeat 12-15 repetitions.
6. ELEVATED PLANK WITH LEG LIFT
Place the band around the calves. Rest your hands on a bench/step, directly under your shoulders. While maintaining a plank position, squeeze your glutes as you alternately lift each leg. Complete 12-15 repetitions with each leg.