Some days, I am just in a mood. I don’t know what you call it, maybe stressed, bored, lonely, angry, sad, anxious, or tired. I call it “getting into a funk.” When it happens, I have allowed my circumstances to dictate my attitude and my thinking and then—bam! Before I know what hit me, I’m in a full-blown funk. While I like to exercise when a bad mood rises, others turn to unhealthy habits like emotional eating or smoking. When you’re upset, stressed or otherwise not feeling like yourself, exercise—and the mood-enhancing endorphins it produces—can be the best thing for you. Don’t you believe me?
The next time you feel that mood coming on, identify what you’re feeling and why. Are you bored because your best friend is out of town? Are you feeling lonely since the kids have left the nest? Or maybe you are stressing over finances. Whatever it is, pinpoint it. Then use the specific ideas below to bust your bad mood with a feel-good exercise prescription.
Your Mood: Angry
Your blood is boiling! You want to take this anger out on someone before you explode!
Mood Busting Exercises: Kickboxing, boxing, shadowboxing, or martial arts.
something you want to know?
share it with me!
name: sue
age: 40 (waiting for life to begin like ive been promised!!)
bio: separated, with three kids, lost around forty pounds and gone down almost 4 dress sizes in the past year, still wanting to get fitter and look even more awesome!!
start weight: 184lb
current weight: 146lb
start stats: 36/34/44
current stats: 34/27/39
age: 40 (waiting for life to begin like ive been promised!!)
bio: separated, with three kids, lost around forty pounds and gone down almost 4 dress sizes in the past year, still wanting to get fitter and look even more awesome!!
start weight: 184lb
current weight: 146lb
start stats: 36/34/44
current stats: 34/27/39
yesterday i felt like crap, so just stuck with my cycling to work and back, and my usual ten hours there running about and working hard.
didnt do one of my dvd’s because my head was banging, i felt sick, and i dont know, i just felt awful!
but luckily im much better today. just one of those 24 hour things obviously. my ”workout” today, apart from cycling etc, was a half hour stretch routine, and wow, did i ever stretch those muscles! it just proves how much i ignore that part of my fitness regime.
back to cardio or circuit burnout tomorrow. been concentrating on the strength side more, but i cant ignore the other stuff!! :p
..sue xx
done a good hour-long chest and back workout today on my xtrain-fit programme (as well as my 40 minute cycling to work and back). some of it i found quite easy, but i decided to do it with lower weights, and build up, as im pretty much starting my fitness journey again from the beginning.
but some, like staggered push-ups, were REALLY hard! where you have one arm in the normal straight down position, but the other one further out. not pretty! haha.
tomorrow its ‘circuit meltdown’ (i think its called - something like that anyway), so that sounds quite scary! but im totally commited to sticking to this, i really am. nothing is going to stop me, and i have no intention of having any days off (some days will just be stretching and/or yoga, so thats fine for a ‘day off’ technically).
..sue xx
sorry guys, havent been around much over the past few days, life does tend to get in the way sometimes! but thats ok, its better to have one, right? :p
anyway, so my dvd programme got here, and im excited to start it!
the separate workouts are:
CARDIO
CHEST AND BACK
CIRCUIT BURNOUT (sounds scary haha)
LEGS
ARMS
HARD CORE (i think thats a full body thing, i havent got in front of me at the minute)
STRETCH
YOGA
those last two interest me, as i dont do anything flexibility related, and its way overdue!
im starting today as ‘day one’ with cardio.
if i dont die or anything, i will let you know how i go!
..sue xx
i just realised that if i had spent every tumblr minute working out instead, i would look like laura fricking london now, actually, i would probably look more like a she-hulk (and i would also no doubt be in the hospital, but hey-ho!)
just a thought. you cant kill yourself. i do enough for me :)
..sue xx
todays live-fit workout
#live fit
#jamie eason
#fitness
#workout
#fitspo
#fitblr
#exercise
#strength training
Back/Biceps:
Wide-Grip Lat Pulldown
3 sets of 12 reps
1 min rest
One-Arm Dumbbell Row
3 sets of 12 reps
1 min rest
Seated Cable Rows
3 sets of 12 reps
1 min
Underhand Cable Pulldowns
3 sets of 12 reps
1 min rest
Dumbbell Alternate Bicep Curl
3 sets of 12 reps
1 min rest
One Arm Dumbbell Preacher Curl
3 sets of 12 reps
1 min rest
Standing Biceps Cable Curl
3 sets of 12 reps
1 min rest- …………
- so more modifications needed.
- for the lat pull down i will do dumbbell pull overs
- for the seated cable rows i wil do bent over dumbbell rows
- for the underhand cable pulldowns i will use my resistance band over my banister and use it in a pulldown motion.
fridays workout and eating plan
#eating plan
#diet
#fitspo
#fitblr
#fitness
#exercise
#workout
#strength training
forgot to post this AGAIN! wow im crap haha.
……..
CARDIO:
45 mins walking
STRENGTH:
wide arm push ups - 3 sets of 12 reps
narrow arm push ups - 3 sets of 12 reps
flat bed dumbbell chest raises - 3 sets of 12 (2x5kg)
flat bed dumbbell flyes - 3 sets of 12 (2x5kg)
resistance band pull downs - 3 sets of 12
standing tricep extensions - 3 sets of 12 (5kg)
…………..
BREAKFAST:
bagel with jam (no butter)
banana
LUNCH:
2 weetabix with semi skimmed milk
DINNER:
cheese salad sandwich with jalapeno’s in wholemeal bread
SNACKS:
can of coke
apple
orange
grapes
yoghurt
porridge
wholemeal toast
..sue xx
4 signs its time to change your workout routine
#exercise
#workout
#fitness
#fitspo
#fitblr
What to Do When Your Workout Isn’t Working for You
— By Jen Mueller, Certified Personal Trainer
When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn’t the most exciting activity you had experienced, you began feeling better and seeing results from your hard work. You managed to get yourself out of bed early, to squeeze in a little gym time each day, and stick to your plan without much effort.
But then slowly, the novelty began to wear off. You started finding reasons to sleep in and found “better” things to do with your time. Then before you realized it, you had missed a whole week and your drive to continue was missing in action. Is this common scenario just another motivation issue? Probably not. Could something else be getting in the way of the excitement and effectiveness of your previously-rewarding workouts? The answer is yes! Luckily, you can learn to identify the signs that it’s time to shake-up your workout routine so you can remain consistent and enthusiastic about exercise. Here are four of the most common signs and what you can do to get back on track:
Top 4 Signs Your Workout Isn’t Working
1. Your workout bores you.
You used to like walking on the treadmill, so why do you dread your workout each day? It’s easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. For example, try taking your workout outside, adding speed intervals, putting new music on your iPod or bringing a friend along. If all of that isn’t enough, then maybe it’s time to try a new activity. Perhaps you’ve always wanted to try biking or are interested in a new class at your local gym. Change can help keep your workouts fun and interesting, giving you something to look forward to. And that is exactly what will keep you coming back for more.
2. Your workout isn’t giving you results anymore.
Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don’t offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau. “Variety” means either changing something about your current routine (adding speed, distance, hills, resistance, etc.) or trying a totally different activity. If you like some consistency and don’t want to change your workout each time you hit the gym, change your routine at least every 4-8 weeks (this includes incorporating changes to both your cardio and strength training exercises). This will keep your muscles challenged, your body guessing, and the results coming!
3. Your workout leaves you more tired and sore than before.
Exercise should give you more energy, not leave you feeling rundown. If you’re feeling overly tired or perpetually sore, you could be overtraining. Your body needs time for rest and recovery. It is during this down time that you build strength and endurance by allowing your muscles to rebuild and repair. If you don’t give your body ample recovery time, you’ll become weaker instead of stronger. If you have been overtraining, your first priority should be rest. You might need up to a week off to recharge mentally and physically. Once you are feeling better, start back slowly. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.
4. Your workout is no longer challenging.
Running a 10-minute mile, for example, becomes easier as time goes on. If your workouts aren’t challenging you anymore, it can be helpful to wear a heart rate monitor. Your heart rate will change over time as you become more fit. By using a heart rate monitor, you’ll know to change up or intensify your routine, and ensure that you’re working in your target heart rate zone. Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals.
Changing your workout routine whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you’re feeling both physically and mentally. Exercise shouldn’t be a chore that you dread, but something that makes you feel good about yourself
tuesdays workout and eating plan
#workout
#fitness
#fitspo
#fitblr
#exercise
#eating plan
#diet
#healthy eating
CARDIO:
40 mins cycling
STRENGTH:
10 minute sparkpeople bootcamp core workout
…
seated dumbbell press - 3 sets of 12 reps (2x5kg)
standing dumbbell straight arm raise - 3 sets of 12 reps (2x3kg)
standing dumbbell lateral raise - 3 sets of 12 reps (2x3kg)
seated bent over rear delt raise - 3 sets of 12 reps (2x3kg)
crunches - 3 sets of 12
bicycle crunches - 3 sets of 12
……………………………………
BREAKFAST:
porridge with sweetener
2 slices wholemeal toast
LUNCH:
2 small slices roast pork
broccoli
swede
DINNER:
wholegrain spaghetti
spoonful of tinned minced beef and onion
large mixed salad (mixed leaves, onion, pepper, mushroom, jalapenos)
SNACKS:
banana
2 plums
whole bran cereal with semi skimmed milk
pro-biotic fruit yoghurt
can of coke
slice of watermelon
…sue xx
emotional eating? try emotional exercising!
Your Mood: Depressed
Depression is no joke. Millions of people suffer from depression that is debilitating and emotionally painful, but exercise is scientifically proven to help treat depression. While finding the motivation to take the first step is the hardest part, the right activity can help.
Mood Busting Exercises: Outdoor walking, biking, or running
There’s something restorative about nature. Getting outside to breathe in fresh air and admire the scenery can make a world of difference in your perspective. Plus, regular exposure to sunlight can boost your mood and ward off seasonal depression, too. No matter what outdoor pursuit you enjoy (think outside of the box and try canoeing, climbing, or team sports, too), moving your body can help improve your outlook and symptoms.
Have you ever finished a workout and thought to yourself, “I wish I hadn’t done that! I really just wasted my time.” Probably not. Chances are you feel better physically and mentally. Regardless of your funk, exercise can be a useful tool to get you back to bust your bad mood and get back to your normal self. What are you waiting for?
#improve your mood
#wellbeing
#exercise
#self
#fitness
#fitspo
#fitblr
#workout
#emotional eating
#wellness
By Jason Anderson, Certified Personal Trainer
Whether you follow a kickboxing video or take a group class, you’ll release anger with every punch, kick and jab. Imagine the target of your anger as you do a set of 12 front kicks! Besides getting your anger out you’ll blast calories with these cardio workouts. Any form of martial arts, often overlooked as a form of exercise, will also work. Besides actually making contact with pads, targets, and shields (a major stress and anger releaser!), you’ll gain gaining confidence, discipline, and focus.
Your Mood: Bored
You’re stuck in a rut and want to do something interesting, but you’re not sure what.
Mood Busting Exercises: Spinning class, step aerobics, or a new fitness DVD
Beat boredom (without food) by taking a high-energy Spinning class at your local gym. Set to great tunes, you’ll be surprised how quickly an hourlong class flies by. Step aerobics is another great workout when you’re bored because it’s always changing. You have to concentrate on the choreography—sort of like learning a simple dance that involves a step. You’ll build skills and feel really accomplished when it’s over! Lastly, head to the library or video rental store and pick up the first workout DVD that looks interesting to you. Do it at home or invite a friend over to try your newest exercise venture!
Your Mood: Bored
You’re stuck in a rut and want to do something interesting, but you’re not sure what.
Mood Busting Exercises: Spinning class, step aerobics, or a new fitness DVD
Beat boredom (without food) by taking a high-energy Spinning class at your local gym. Set to great tunes, you’ll be surprised how quickly an hourlong class flies by. Step aerobics is another great workout when you’re bored because it’s always changing. You have to concentrate on the choreography—sort of like learning a simple dance that involves a step. You’ll build skills and feel really accomplished when it’s over! Lastly, head to the library or video rental store and pick up the first workout DVD that looks interesting to you. Do it at home or invite a friend over to try your newest exercise venture!
Your Mood: Lonely
When you feel lonely, throwing a pity party for one will only make it worse. Sometimes the best thing for you is to get out and socialize.
Mood Busting Exercises: Any group fitness class
Exercising with a group of people who are all following the same routine and all have similar goals can really make you feel like you’re a part of something bigger than yourself. No matter what type of class you choose, there are plenty of reasons why group classes are so popular: They offer social support, a friendly environment and an opportunity to meet people who have similar interests.
When you feel lonely, throwing a pity party for one will only make it worse. Sometimes the best thing for you is to get out and socialize.
Mood Busting Exercises: Any group fitness class
Exercising with a group of people who are all following the same routine and all have similar goals can really make you feel like you’re a part of something bigger than yourself. No matter what type of class you choose, there are plenty of reasons why group classes are so popular: They offer social support, a friendly environment and an opportunity to meet people who have similar interests.
Your Mood: Depressed
Depression is no joke. Millions of people suffer from depression that is debilitating and emotionally painful, but exercise is scientifically proven to help treat depression. While finding the motivation to take the first step is the hardest part, the right activity can help.
Mood Busting Exercises: Outdoor walking, biking, or running
There’s something restorative about nature. Getting outside to breathe in fresh air and admire the scenery can make a world of difference in your perspective. Plus, regular exposure to sunlight can boost your mood and ward off seasonal depression, too. No matter what outdoor pursuit you enjoy (think outside of the box and try canoeing, climbing, or team sports, too), moving your body can help improve your outlook and symptoms.
Your Mood: Stressed
We’re all busy, often taking on more responsibilities than we can handle. When life gets crazy and you want to throw in the towel, you can wind down without giving up on your obligations.
Mood Busting Exercises: Mind-body exercises like yoga, Pilates, or Tai chi
Mind-body exercises take focus, patience, and attention. Because of the complexities of maintaining the correct form and breathing, which connects the mind and body, it’s almost impossible to think about your to-do list while you’re in the middle of a good yoga or Pilates class, for example. The quiet, meditative atmosphere in these classes (and videos) allows you to tune in to the present moment—something that the overly stressed should do more often! If you’re thinking that you’re too busy or overwhelmed to try a class, then take advantage of short video workouts that are often broken up into 10- to 30- minute segments.
We’re all busy, often taking on more responsibilities than we can handle. When life gets crazy and you want to throw in the towel, you can wind down without giving up on your obligations.
Mood Busting Exercises: Mind-body exercises like yoga, Pilates, or Tai chi
Mind-body exercises take focus, patience, and attention. Because of the complexities of maintaining the correct form and breathing, which connects the mind and body, it’s almost impossible to think about your to-do list while you’re in the middle of a good yoga or Pilates class, for example. The quiet, meditative atmosphere in these classes (and videos) allows you to tune in to the present moment—something that the overly stressed should do more often! If you’re thinking that you’re too busy or overwhelmed to try a class, then take advantage of short video workouts that are often broken up into 10- to 30- minute segments.
Have you ever finished a workout and thought to yourself, “I wish I hadn’t done that! I really just wasted my time.” Probably not. Chances are you feel better physically and mentally. Regardless of your funk, exercise can be a useful tool to get you back to bust your bad mood and get back to your normal self. What are you waiting for?
mondays workout and eating plan
#workout
#fitspo
#fitblr
#fitness
#exercise
#eating plan
#diet
CARDIO:
40 mins cycling
STRENGTH:
7 minute sparkpeople bootcamp upper body workout
….
parallel squats - 3 sets of 12 reps (2x5kg)
straight leg deadlifts - 3 sets of 12 reps (2x5kg)
single leg squats - 3 sets of 12 reps (2x5kg)
wide leg squats - 3 sets of 12 reps (2x5kg)
calf raises on step - 3 sets of 12 reps
seated calf raises with dumbbells on knees - 3 sets of 12 reps (2x5kg)
……………………
BREAKFAST:
banana
porridge with semi skimmed milk and sweetener
LUNCH:
minced beef
green beans
carrots
swede
DINNER:
turkey salad sandwich (wholemeal bread)
SNACKS:
protein shake
can of coke
orange
2 plums
grapes
small bowl of bran flakes with semi skimmed milk
pro-biotic fruit yoghurt
apple
..sue xx
sundays workout and eating plan
#workout
#fitness
#fitspo
#fitblr
#exercise
#eating plan
#diet
CARDIO:
30 mins walking
STRENGTH:
10 minute lower body workout that i posted earlier
alternate bicep curls (5kg) - 3 sets of 12 reps (each side)
biceps curls (2x5kg) - 3 sets of 12 reps
resistance band pulldowns - 3 sets of 12 reps
bent over rows (2x5kg) - 3 sets of 12 reps
alternate bent over rows (5kg) - 3 sets of 12 reps (each side)
bent over rows - palms in (2x5kg) - 3 sets of 12 reps
alternate preacher curls (5kg) - 3 sets of 12 reps (each side)
….
BREAKFAST:
2 slices white toast (i had the wrong bread delivered, and i cant afford to just throw stuff away, ive bought some wholemeal today though)
marmalade
LUNCH:
honey and oat cereal
semi skimmed milk
DINNER:
salmon
baked sweet potato
tomatoes
onion
red pepper
mushrooms
mixed leaves
SNACKS:
can of coke
protein shake
apple
melon
orange
nectarine
….sue xx
phase 2 of todays workout (no cardio today)
ten minute lower body work
.sue xx
small bits of fitness add up
#exercise
#fitness
#fitspo
#fitblr
#workout
Exercise Comes in All Shapes and Sizes
— By Liz Noelcke, SparkPeople Contributor
“Where did the day go?”
Is this a common question in your life? Many of us jam-pack so much stuff into our daily routines, seemingly there’s no time to relax for just one minute, let alone exercise. Lack of time is one of the most common excuses for not having a decent fitness regimen. But do you realize that in the time it might take you to go through your e-mail, you could fit in a good workout? We’re not talking about giving up 60 minutes either; all you need is 10.
Just 10?
Forget the “all or nothing” mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts.
Your body will reap numerous benefits just by becoming more active. This approach is perfect for times when you don’t have time for a regular workout, or when you want to start off slowly and build up a routine.
Easier Than You Think
Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to warm up and get the muscles ready, including stretching. Follow with at least 7 minutes of exercise at a medium or high intensity. Then make sure to include a 60-second cool down.
"GIVE YOURSELF THE GIFT OF EXERCISE"
jennifer nicole lee
#jennifer nicole lee
#fitspo
#fitblr
#fitness quote
#fitspiration
#exercise
