8 Ways to Motivate Yourself to Exercise

Excercise is thought of being the miracle cure. There is a strong corralation between living longer, a healthier life, sleeing better, and be more productive to excercise. The crazy thing it is free and there are no side effects!

How Much Excercise Do You Should Do?

The American College of Sports Medicine recommends 150 minutes of exercise per week, which is about (30 five days a week).

I’m wearing a set from Outdoor Voices, and APL shoes.

7 Ways to Motivate Yourself to Exercise

  1. Focus on what you get our of exercise, energy boosts, mood, improved sleep and productivity.
  2. Pick a workout that you like to do. You will do it more often and it will become easier. 
  3. Make it non-negotiable, think of it as flossing your teeth. Or make it an automatic thing like hearing your alarm. Its not an option to not excercise.
  4. Instead of meeting a friend for a drink or coffee meet them for yoga, pilates or a light run. Instead of adding more calories, loss the calories!
  5. Join a team, become compettive. This is a great way to get you motivated. I know that I always feel badly when I leave my team hanging. 
  6. Use a fitness tracker. Setting my goals on my apple waych realy helps me make sure I burn extra calories. I will post about the best fitness watches soon!
  7. Put money on the line, there are some apps that make your workout if you don’t you pay a certain amount of money. I not as much as a fan for that one. Most gyms make you play a fee if you miss a class.  One way to trick myself is to sign up for a class 12-24 hours until it starts that way I have to it is cheaper just to go than miss the class.  
  8. Set a goal, or sign up for a race. Working toward something, this will help you stay moivated. It can be a 5k, or a marathon, or just wanting to decrease your mile time.

Another way to motivate myself is to make a bet with my boyfriend. For example “if whom ever can workout for 6 days straight will pay for dinner this saturday night”.

I’m wearing a set from Outdoor Voices, Lululemon jacket, similar here and APL shoes.

  

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3 Ab Workouts to Help Get a Six Pack!

I love staying in shape; it is really important to me to maintain my fitness to stay healthy. Here are some ab workouts…

Work on that Core:

  • Front plank for 1 min ( on hands or forearms)
  • Rest for 15 secs
  • Side plank 30 secs left side
  • Rest for 15 secs
  • Side plank 30 secs right side
  • Rest for 15 secs
  • In a hand plank hold for 15 secs, in that position pick up your right knee try to touch right elbow hold 5 secs x 5
  • Now the other side
  • In a hand plank hold for 15 secs, in that position pick up your left knee try to touch left elbow hold 5 secs x 5
  • Rest for 15 secs
  • In a hand plank hold for 15 secs, in that position pick up your right knee try to touch left elbow hold 5 secs x 5
  • Now the other side
  • In a hand plank hold for 15 secs, in that position pick up your left knee try to touch right elbow hold 5 secs x 5
  • Rest 15 secs
  • Start in hand plank, then walk down to your elbows keep going for 45 secs
  • Then end with a 1 min plank!

Upper Abs: 

  • 50 crunches feet on the floor (elbows behind your head)
  • 25 crunches on right side ( elbows behind your head)
  • 25 crunches on left side ( elbows behind your head)
  • 50 total Russian twist (each side is 50) ( bend both knees to chest, now move them apart until it starts to hurt, stop now move both arms to one side than the other)
  • 25 toe touches ( lift your legs to the sky and touch your toes with your hands make sure you lift your shoulders off the ground)

Lower Abs:

  • 25 lower row ( put your hands by your hips and hoover your feet inches above the ground and bend your knees to your chest and back out)
  • 50 alternating v ups ( lay on your back and lift right hand straight up and left foot touch at the top, then alternate side)
  • 10 regular v ups ( both feet meet hands at the top and go back to hoover 6 inches)
  • 25 bicycles each side ( the slower you go the harder it is)

Let me know what you think??

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6 Running workouts for the gym or the track

I love being in shape, but it isn’t always easy. I was a student-athlete in college. I loved having a schedule around my sports. I also loved being in shape and working hard. But once I left college I had no idea how to workout even though I have done it thousands of times. I didn’t know how to get a routine. So after about five years of struggling back and forth with it. I gained weight and lost weight.  I have done cleanses, I have gone through periods of diets that don’t work, or days where I workout every day, then fall into a slump. I am finally finding a balance. It is so important that you workout for you! This is your body, and I want you to feel good in YOUR own skin. Own your body. The only thing that makes me get up every morning to go to the gym is, “I will never be younger than I am right now.” This makes me want to take advantage of being young and fit and feeling incredible.

No matter how bad my day is, I try to work out. That can be a long walk, a jog, a swim, yoga. Just get your body moving, and you automatically feel better! It is science! Especially if you do, or spend some time outside. Scientists have proven that your stress can reduce significantly by spending an hour outside!

The one other thing that I learned through the years of yo-yoing my weight. Is that weight loss and feeling good is 90% diet. In college, I was working out 4+ hours a day, but I was eating things like pasta, pizza, and donuts. And I gained weight! I didn’t feel great. Even though I was outside and working out. I think it was diet. My senior year I decided to change things around and learn how to cook. I tried a cleanse. Through this cleanse I lost 10 pounds, and I learned how to cook. But the probably I gained it all back quickly and it was too extreme to make it a lifestyle. I want to find a balance of eating foods that I enjoy and being healthy. I don’t believe in not eating what you want, just be healthy about it. For example, have a couple slices of pizza, just don’t have donuts for breakfast the next day, instead, have yogurt and fruit.

So now I’m now a lacrosse coach for the FSU lacrosse team. I love my girls, but they have to run a lot on the field. I love being a coach. The one thing that I love to do with them is run with them. I want to be able to do anything that I make them do. I will give you a combination of workouts. Sometimes I need to be outside and run! And others I have no option but to go to the gym. Here are some cardio workouts other than a 30 min run:

Treadmill or Bike:

*Warm up and cool down can be a light jog or a walk

Workout 1:

  1. Warm up for 5min
  2. Run hard for 1 min (5.0-6.5 or faster if you can)
  3.  Jog for 1 min ( 4.5-5.5 or faster if you can)
  4. Repeat for 10 min
  5. Cool down 5 min and stretch

Workout 2:

  1. Warm up for 5 min
  2. Jog for 3 min ( 4.5-5.5 or faster if you can)
  3. Run hard for 2 min (5.0-6.5 or faster if you can)
  4. Sprint for 1 sec (5.5-8 or faster if you can)
  5. Repeat 4 times
  6. Cool down 5 min and stretch

Workout 3:

  1. Warm up for 5 min
  2. Jog for 7 min ( 4.5-5.5 or faster if you can)
  3. Run hard for 1 min (5.0-6.5 or faster if you can)
  4. Jog for 6 min ( 4.5-5.5 or faster if you can)
  5. Run hard for 1 min (5.0-6.5 or faster if you can)
  6. Jog for 5 min ( 4.5-5.5 or faster if you can)
  7. Run hard for 1 min (5.0-6.5 or faster if you can
  8. Jog for 4 min ( 4.5-5.5 or faster if you can)
  9. Run hard for 1 min (5.0-6.5 or faster if you can
  10. Jog for 3 min ( 4.5-5.5 or faster if you can)
  11. Run hard for 1 min (5.0-6.5 or faster if you can
  12. Jog for 2 min ( 4.5-5.5 or faster if you can)
  13. Run hard for 1 min (5.0-6.5 or faster if you can
  14. Jog for 1 min ( 4.5-5.5 or faster if you can)
  15. Run hard for 1 min (5.0-6.5 or faster if you can
  16. Cool down 5 min and stretch

If you get to go on a field or a track:

Workout 1:

  1. Warm up jog for 5 min
  2. Run/sprint 100 yards in less than 30 secs ( my girls aim for under 20 )
  3. Jog for the remaining secs in the minute ( so if you ran the sprint in 30 secs, you could have 30 secs to jog lightly and recover, if you did in 17 secs you have the 43 secs to recover)
  4. Do this ten times. ( you should be impressed if you can! This is hard)
  5. Cool down 5 min and stretch

Workout 2:

  1. Warm up jog for 5 min
  2. Run/ sprint for 300 yards ( you can do 50 yards back and forth or 100)
  3. Rest 1 min
  4. Repeat 3 times
  5. Cool down 5 min and stretch
  6. *Build up to running 6X 300s

Workout 3:

  1. Warm up jog for 5 min
  2. Run hard for 2 min
  3. Jog/ walk for 2 min
  4. Repeat for 6 times
  5. Cool down 5 min and stretch
Me after a long run.

I want to remind you this is just my story. These are just workouts that I give to the girls and that I follow to help me.  Everybody is beautiful, and it only matters how you feel in YOUR own skin.

I will do a weight training post soon.

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