Tag Archives: Motivation

Are you sick and tired of feeling stuck and alone on your fitness journey?

homehacker

Want to join a group of like minded fitness lovers? I created a new Facebook group and it’s totally FREE. Click on this link to join our community. We will share favorite recipes, tips, tricks, tools and get support from other people who want to live a full, fit life.

https://www.facebook.com/groups/753727521408576/

If you never try, you’ll never know

Totally putting myself out there!! The pic on the left is how I looked a month into my realization that something in my life had to change. Is there something that you want to do or try, but you’re too afraid? I tackled a couple of my fearsover the past few years. I was really scared to try coaching, but I did it! Changing habits is a little scary for me, too! Not only did I do it…but I grew to love how good I feel! YIKES! It certainly helps when you have people cheering for you and encouraging you! You just have to ask yourself, what’s the worst that can happen? Maybe you’ll fail. But maybe you won’t! I’m a ‘maybe-you-won’t-fail’ kinda gal.

If you are inspired to reach your goals send me a message. We can be on this journey together.

Today is a great day to make a new start

Today is a great day to make a new start

Make me your FREE coach

Make Me Your Coach

I started a journey 3 years ago when I was finished with my doctoral degree and in a pretty dark place. I decided to tackle life and poured myself into a group that I engaged with every single day. The rest is history!

I am a better mom, wife, employee, business owner & friend. How I feel in my skin impacts EVERYTHING! It was the BEST thing I ever did for myself and my family and that is why I do what I do. Everyone deserves that feeling!

MAKE ME YOUR COACH >>> http://tinyurl.com/make-coach

I want to hold your hand on this journey! It takes ONE BIG LEAP of FAITH and COURAGE. We CAN do it together! Anita Kellam: homefitnessjunky.com

What are you waiting for?

Starting an exercise program can be overwhelming at times, but start slow and it will get easier while you get stronger. Follow these tips and you’ll reach your goal before you know it—and be ready to set the next one!

Beginner Workout Tips
1. When you have no motivation to work out, go for just 10 minutes. Once you get going, you’re more likely to continue than if you never started. Plus, if you stop at 10, at least you get 10 minutes of activity!

2. Let go of tension in your hands, neck and shoulders while working out. Too much energy is expended with the tension when it could be directed to the muscle actually working.

3. Be ready in the A.M. If you have trouble getting up early for a workout, set your clothes out the night before and jump in the shower for 30 seconds to wake yourself up as soon as you get up.

4. Set mini-goals. Reaching smaller goals lends a sense of achievement, which in turn fuels motivation. For example, rather than the goal be to lose 15 pounds, start with 5 pounds. When you reach that goal, reassess and set a new mini-goal.

5. Think positive! It may take a while to change your body for the positive, but in one second you can transform your mind.

6. Do it for you. Lose weight for yourself and no one else.

7. Outsmart cravings. When a sugar craving hits and you want to graze out of boredom, brush your teeth before you indulge. Your fresh breath may save you a lot of unneeded calories.

8. Use your arms. Simply pumping your arms when doing any cardio activity can raise the level of calorie burning by 15 percent.

9. Take time to recover. A hard strength workout is like bruising a muscle. You wouldn’t keep hitting a bruise would you? Let it heal before working it again.

10. Get outdoors. Sunlight and fresh air are great energy boosters. Take a walk, have a picnic or just sit and think of the positive changes you would like to make in your life.

11. Always have an extra set of workout clothes on hand. You never know when an unexpected energy surge or free time may arise to exercise, so keep a set of workout clothes at work or in your trunk. Being prepared will save time and energy.

12. Choose activities you enjoy. There is no need to force the ones you don’t like. You won’t stick with them, and that will only be detrimental to your success in the long run.

13. That being said, you never know if you will like something new until you try it. Be willing to “stretch” yourself a little.

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There’s no better time to get fit!

 

 

 

What is holding you back from taking the next step in your fitness?  Now is the time to dive right in and I’ll be there with the life jacket if you need me!

Goodbye love handles. Hello Sexy Abs!

Are you sick of muffin tops and love handles, or are you comfortable with the roll of flab that pops over the waistband of your jeans and ruins the sleek line of fitness clothes, clingy sweaters, and tailored shirts.

A lot of people think that they can get rid of this annoying bump with daily sit ups. While crunches do tone muscles this exercise alone will not get rid of love handles. Do you know why? Well it’s because love handles aren’t muscle. They’re fat, and to burn fat you need a healthy diet and a rigorous cardiovascular program.
A good overall plan for 30 to 45 minutes of cardio three to four times a week, strength training (including the exercises below) two to three times a week, and a day of rest every week so your body can rebuild muscle. Spice up your workouts with a variety of cardio approaches will be the most effective — don’t just stick to only the elliptical or just a few spinning classes. Getting stuck in a cardio routine can lead to a plateau. Instead, you want to keep challenging different muscle groups. My personal favorite high-intensity interval training to burn fat is TurboFire. You get results quicker instead of working at the same steady pace throughout your workout.
Your initial goals will be weight loss and trimming down the fat. Once you’ve done that — or at least made significant headway — you can start to tone the muscles underneath your love handles. As you burn fat and increase your metabolism through building muscle, that extra padding will eventually go away.

Ab Workout: Kiss Love Handles Goodbye

Make these five exercises part of your plan to tone waist and hips:
1. Bicycle Crunches: “This exercise will work your internal and external obliques as well as the rectus abdominis [the largest ab muscle],” Keigher says.
Lie on your back, knees bent.
Place hands behind your head without interlacing your fingers. Lift your head slightly.
Twist so that your left elbow goes toward your right knee while you extend your left leg.
Pull your leg back in and extend the other leg, twisting so that your right elbow goes toward your left knee.
Build up to 3 sets of 25 reps each.

2. Standing Trunk Twists
Stand with your feet about hip-width apart.
Keep hips and legs facing forward as you twist to the right, extending your left arm out (like a punch) to the right.
Twist in the opposite direction (left), extending your right arm out in a punch to the left.
Aim for 100 repetitions.

3. Lying Leg Twist
Lie on your back with your arms stretched out to the sides, hands flat on your mat.
Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
Return them to center and then lower to the other side so that your outer left thigh touches the ground.
Build up to 3 sets of 25 reps each.

4. Side Planks: “This exercise strengthens your core, in the front and the back,” Nasser explains.
Lie down on your right side, leaning on your elbow.
Extend your legs out straight, with your feet stacked. The edge of your right foot should be on the floor.
Use your core to hold your body up in a straight line (you can modify it by putting your right knee down on the floor if you need support). Hold for 20 to 30 seconds, or longer if you can.
Lower yourself fully to the floor and switch sides.
For added challenge, lift the top leg and hold it up so that it is not touching the bottom leg.
Holding each side for about 30 seconds, do four or five reps, and increase as you get stronger.

5. Seated Russian Twists
Sit on the floor with your knees bent and feet flat.
Hold your arms out in front of you, hands pressed together.
Lean back about 45 degrees. With a slow, controlled movement, twist to your left side. Return to center, and twist to your right. That’s one rep.
One full rep should take about 20 seconds. Take a breath and repeat. Start with four to five reps, adding more reps as you get stronger.
For an added challenge, lift your feet off the floor as you do this exercise.
If you eat a healthy, low fat diet and burn more calories than you take in, and enjoy a good mix of cardio and ab workout time, you’ll watch your love handles start to melt away within a few weeks.

Resource: Healthy living from everyday health.

People need to be more like dandelions

Some dandelions found in my backyard.

Image via Wikipedia

I know this sounds goofy, but think about it.  Have you ever tried to get those darn dandelions out of your yard.  These suckers are persistent and have roots that go on forever.  They can grow in fields, in between rock beds, and in just about any soil type there is.  Another great thing about them is how happy this little weed can make a child.  I remember cutting slits in the stems and dipping them in water so I could watch them curl up in ringlets or running to my Mom with a lovely bouquet of bright yellow dandelions in hand.  My point is that dandelions have deep roots and the ability to grow, spread and display their bright flower for the world to see.  How are you impacting the world around you.  Are you willing to be more like a dandelion and have roots that run so deep even the most stubborn gardener has difficulty getting rid of or will a light breeze blow you out of the ground?

How to keep motivated?

fitnessThat’s a pretty common question even the most fit person has asked themselves.  First, I think it’s important to realize that you’re not alone when you feel that way.  Finding a group of people who are like minded and dedicated to their fitness program is a key ingredient to success. Also, find something that you LOVE to do and commit to it.  Say to yourself, “For the next 4 weeks I will exercise 6 days a week, log my food, and track my results.”  You may need to play around with the time of day that you workout so that it can realistically fit into you life.  Reach out to others when your feeling down, BLAH or just plain ready to quit.  Quitting is not something that I allow myself to do.  If you need more help please feel free to check out my website http://www.homefitnessjunky.com or like me on my Facebook page: http://www.facebook.com/Homefitnessjunky


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