Tuesday, May 31, 2011

Workout Mistakes.... We All Make Them!

3 Workout Mistakes That Slow Metabolism

Exercise is the single best way to torch more calories all day long. Don’t let these mistakes rob you of your postworkout burn
Mistake #1: You’re in an exercise rut
When you do the same activity day after day, week after week, your mind isn’t the only thing that gets bored—your muscles do, too. Whether you take the same daily 30-minute walk around the neighborhood loop, or do a few sets of the same old strength moves, after a while your body stops being challenged and your results plateau.

Correct it: Change things up. Go for a hike on the weekend instead of doing your usual power walk. Find new strength moves that work the same muscles. Try a new type of exercise by slipping in a workout DVD. Any little way to mix things up and challenge yourself with something new is a step in the right direction.
Give your routine an instant boost with these 13 new outdoor workouts.

Mistake #2: You’re a slave to cardio
While aerobic exercise is good for your body and soul, if you don’t balance those workouts with some strength exercises, you’re not only compromising your results but missing a key component of health and fitness. Resistance training—weight lifting, or strength training—is the only way to increase lean muscle mass and lose stubborn bulges. That’s important on many levels, especially as we start to get older. (Video: Strength-train at home without heavy weights.)

Starting in their 30s, women lose about 1/2 pound of muscle a year. (Men usually hold on to muscle longer, but the rate of muscle loss speeds up dramatically after age 60.) Because muscle burns calories even when at rest, losing it will noticeably slow metabolism. This is one big reason many of us see that “middle-age spread” beginning in our 40s.

A study from Skidmore College found that exercisers who combined cardio with a high-intensity, total-body resistance routine lost more than twice as much body fat—including twice as much belly fat—over 12 weeks as those who followed a moderate-intensity cardio plan. (Search: New fitness plans.)

Correct it: Substitute a couple of strength sessions for cardio days. Lift weights at least twice a week, hitting all your body’s major muscle groups.
Slim down and sculpt toned muscles all over with this 6-week workout plan.

Mistake #3: You’re stuck in a “fat-burning” zone
If you hop aboard a treadmill, elliptical trainer, stair climber, or other cardio machine at the gym, you may see a programming option that allows you to stay in a “fat-burning” zone. It’s based on the fact that at lower intensities, the body uses a greater percentage of its fat stores for fuel. Sounds great! You don’t have to work as hard and you’re sucking some of that fat out of your belly, butt, and thighs.

But do the math and you’ll see the problem. At a lower intensity level, your body will indeed burn a higher percentage of fat than carbs but still burn fewer calories overall. Here’s an example. A 150-pound woman who walks on the treadmill at 3 mph (a 20-minute mile) burns about 112 calories in 30 minutes. At this moderate intensity, she burns about half of those calories from fat, or about 56 fat calories. If she were to take that workout into a brisk walk for 30 minutes at 4 mph (a 15-minute mile), only about 40 percent of her calorie burn might be from fat. But she’d be burning more calories overall—about 170 in those 30 minutes, or about 68 calories from fat. (More: Get the complete Turn Up Your Fat Burn Plan today!)

Correct it: Burn more calories and make more of those calories come from fat by increasing your overall effort. A great way to achieve that is by doing intervals—periods of higher intensity followed by a slower recovery pace.

Thursday, May 26, 2011

Exercise is like mouthwash. If you can feel the burn, it’s working!

Haha! I love this quote.... Not sure who said it, but they were right on the money! :) The stress of this wedding week is almost over.... I can't believe one of my very best friends will be a married woman on Saturday!!! If I'm this stressed about all the things I need to do, I can only imagine how she feels! Today, I plan on hitting the pavement... I need some running and some jams to clear my mind! Sometimes, you just have to do what feels right, and running seems like a better idea than Insanity! I'm not going to feel like a slacker because running is exercise, and as long as I'm getting my sweat on I'll be a happy camper! Hurry up LONG weekend!!!!!

Wednesday, May 25, 2011

“We should not wait for inspiration to start a thing. Action always generates inspiration.”

I'm trying, I promise! Action does absolutely spark inspiration, but what happens when you're just plain burnt out? This week has been really tough for me because I want to be giving it my all, but I am lacking in motivation.... This is mostly due to boredom! Doing the same workouts over and over is just not doing it for me... I definitely do not want to give up, but I have got to dig REALLY deep to find some spark or desire to finish this program! It almost feels like I'm failing admitting that I don't want to continue... But I'm hoping that getting all the blah's out will ignite some flame and get me moving again!

Tuesday, May 24, 2011

The finish line is just the beginning of a whole new race. -Unknown

Okay- I know we all get in a funk with our workouts and diets... First, let me say that I have enjoyed the Insanity workouts, honestly! But it has not been something that I look forward to every single day.... With P90X I couldn't wait to get home from work because I knew all of the frustrations would be gone once I started pumping that iron! Insanity just hasn't done that for me... I feel accomplished to have made it into week seven, but I cannot wait to be done and start the P90X/Insanity Hybrid... :) Whewwww.... I needed to get that off my chest! LOL....
On another note: Yesterday I hit the pavement for a good old fashion run! Sometimes it is absolutely necessary for clearing the mind of all the garbage... Today I have The Max Interval Circuit workout, guaranteed to bring a sweat! I'm hoping I can also get in a run after it's over, but we'll see how jello the ole legs are! Biggest Loser season finale is tonight as well... I sure am going to miss that show! It makes me want to push harder and it makes me want to be Jillian Michaels when I grow up (because 25 is not grown up! haha).... :) Goooooo Hannah!
I am approaching this Tuesday with the quote "rule your mind or it will rule you" in mind.... I will rule my mind, conquer Insanity, and start new races! BRING IT!

Make Ahead Snack Packs Are A Great Idea For Staying On Track With Your Diet and For Saving Time!!

Friday, May 20, 2011

I Wanna Get Chocolate Wasted!!!

Ya'll.... I have had the biggest chocolate cravings EVER this week and I have found the perfect solution... Thank goodness for Skinny Cow products... They have really saved me from being bad with their Dreamy Clusters! They come in milk chocolate or dark chocolate if that's more your thing... AMAZING!! They have 120 calories, 3 grams of fiber, and 6 grams of fat ... :) I suggest them in the midst of a chocolate crisis for sure! Dig deep today ya'll and Happy Friday!!!


I could never be a hand model that's for sure! LOL

Thursday, May 19, 2011

A man's health can be judged by which he takes two at a time - pills or stairs. - Joan Welsh

Another Phase 2 workout complete! Take that Max Cardio Conditioning! :) Seriously though, that workout yesterday was bananas... It was a phase 1 workout on crack! Non-stop moving for the entire 48 minutes.... I just layed on the floor for a few seconds at a time unable to move! Ah, but the feeling of success once it was completed was worth every ounce of pain and sweat! Today is the Max Recovery workout and my knees could not be more excited. These workouts are often times high impact, and mastering the art of landing like a cat is hard. But, thanks to Tony Horton I already had a pretty good idea of how to do that before I started Insanity... Thanks again Tony!! On that note, I will now remind ya'll to "drink your water people!!"... LOVE IT! I weighed today out of curiosity and I am only .3 (yes there's a dot there) from losing 19 pounds!!! My goal of 25 pounds lost seems more and more doable with each day and each completed workout... Best of luck to everyone for a great workout and steps closer to reaching a goal on this lovely Thursday!



Wednesday, May 18, 2011

I Like To Move It, Move It!!

Yesterday's workout turned out to be almost an hour... This was my first attempt at a 55 minute Insanity workout, and I must say it was ROUGH! Taking time off because I was sick hurt me tremendously...  My body was able to complete most of the tasks, but I wasn't able to go full speed ahead like I was after 4 solid weeks... That's okay though because I am back in it and I fully intend on showing these longer workouts who's the boss! On a side note: I was watching the Today Show as I got ready for work this morning and there was a lady (a fellow blogger apparently) on there discussing an incident with flying... She was told in a very unprofessional manner that she was too fat to fly and would need to buy two tickets. Here I was feeling sorry for her because of the embarrassment she must have felt until she uttered these words: "33% of Americans are obese so it's time that we change things to work around them".... She was referring to widening the seats on airplanes so that larger people would fly more frequently... Ummmm excuse me!? Do you realize how ignorant that makes you sound? 33% of Americans are obese, and we should encourage them to stay that way by rearranging the way we do things?! I don't know why this got my blood boiling so, but it has... I want to encourage people to get moving! With shows like the Biggest Loser, it's even easier to see how much better a healthy life can be! No excuses necessary and no need to change the layout of airplanes or other small quarters... Soooo frustrating! Happy Hump Day everyone; Let's get up, get out, and get moving!!!!!

Tuesday, May 17, 2011

Terrible Tuesday....

Tuesday's are by far my least favorite days of the week.... I don't ever seem to have a good one! Which I suppose works in my favor because I can use all the frustrations to workout harder! I'm ready to clear my mind of all the noise and dig deep with some Max Interval Plyo today.... Intense cardio, resistance exercise and plyometrics.... What more could a stressed girl need?!?! Well, besides maybe a beer.... Thank goodness for willpower! LOL :)


Monday, May 16, 2011

I’m talking spit! - Shaun T

Monday, we meet again! I am back to 100% after battling that vicious cold and it is time to do some serious digging! I've decided to start fresh this week with Phase 2 so that I can give it my all and make myself proud.... Today I will do the lovely fit test and then go straight into Max Interval Circuit workout... Two Insanity workouts today!! And yes, since the fit test makes me sweat more than any P90X dvd ever did I absolutely count it as a workout!! Haha! Below is my workout schedule for the week.... And I’m smilin cause I love it! :)
Monday - Fit Test and Max Interval Circuit
Tuesday - Max Interval Plyo
Wednesday - Max Cardio Conditioning
Thursday - Max Recovery
Friday - Max Interval Circuit
Saturday - Max Interval Plyo
Sunday - OFF

Thursday, May 12, 2011

I Am My Own Worst Enemy...

I believe that we are toughest on ourselves... Are we ever truly satisfied with the success we've achieved thus far? I'm guessing no, because even though we've come so far we are always wanting more... Of course I am relating this to fitness and weight loss, but it probably can be used for other aspects of life! I feel that when looking in the mirror at myself I still see the flaws that remain... Nevermind the fact that I've lost 17 pounds and feel incredible when I can still see some love handles or a little jiggle in the belly area... We all have this image engraved in our minds of what perfection should be, and let's be honest, the majority of us "real" folks will never reach that so called perfection... Hello, I'm 5'3... There's no way I will ever be super model thin or have legs a mile high.... But I am ME... And I am designed to be able to reach my own personal perfection... This perfection includes a healthy lifestyle, the ability to exercise and feel good about myself, and of course to do these things without beating myself up about what the measly scale says! I've just gotta keep on keepin' on!! :)

Wednesday, May 11, 2011

"Selfish isn't a dirty word. It means we take care of ourselves and are able to give back." - Jillian Michaels

While watching the Biggest Loser last night, I realized that I want to be just like Jillian Michaels... I have a LONG way to go of course before that can actually become a reality, but she is just incredible! Lately I have been feeling extremely selfish because I have only been making time for myself and my health... I struggle with this tremendously because my friends are not into fitness and they don't understand why I've become so obsessive with it... I've allowed myself one night of fun a week since this journey began back in January, but some days I feel it isn't enough. Where is the balance? I want to be the best me I can be, but I also want to be social... For now, I will channel all the frustrations this dilemma is causing into my workouts!! Gotta clear the mind of all the daily crud and burn some goo!

Tuesday, May 10, 2011

Use it or lose it. – Jimmy Connors

Oh, I feel like I am losing it.... My mind included! If this crud does not leave me alone soon I am going to scream.... I have self-diagnosed myself with the flu... Today is day 7 I have felt like complete crap, but day by day it gets a little better! I do think it is in my best interest to keep it low key until I am back to normal, though.... Exercising hard core really weakens the immune system, and mine has definitely taken a hard hit! I suppose I should count my blessings that it didn't happen sooner since I've been full speed ahead since January! Anyway... I haven't lost focus and I am going to give it 110% once I feel that my health won't be compromised! On another note... Did anyone see the cover of this month's Shape magazine?!?! Jillian Michaels is sporting a bikini on the cover! Talk about some motivation! She said she was nervous about posing in a bikini... Ummmm, Jillian.... Most of us ladies would kill for a body like yours, so be proud!!! Happy Tuesday Everyone!



Monday, May 9, 2011

Everything Is Better With Music!

I find myself constantly updating my "Running Playlist" on my iPod... This music is used for obviously running but also for working out or maybe even just getting in the mood to do so! I promise that the right songs can make you push harder than you ever dreamed you could... There is something so fulfilling about hitting the pavement to each beat during a good run! I thought today I would share some of my personal favorites of the moment to hopefully inspire you to get moving... Some of them are cheesy, some of them contain profane language, but all are guaranteed to get you going! I don't have much workout wise since I was sick all weekend and didn't get out of bed, but today starts phase 2 of Insanity! Hopefully I will be up for the challenge!
Ashleigh's Top Current 8 Get Your Booty Moving Jams (in no particular order)
1. S&M - Rihanna
2. On the Floor - Jennifer Lopez
3. Blow - Ke$ha
4. Did It On 'Em - Niki Minaj
5. Run the Word (Girls) - Beyonce
6. Born This Way - Lady GaGa
7. Stereo Love - Edward Maya & Vika Jigulina
8. What the Hell - Avril Lavigne

I think I might make it a habit to post my top jams when they change! It's good to keep things fresh when working out so boredom doesn't sneak up! Anyway- Enjoy the jams and Bring It!! :)



Friday, May 6, 2011

Ughhhh

I am beyond tired of being sick! I've had this crud since Tuesday and it is really interfering with my workouts! Last night I couldn't even move out of the bed to do anything.... I was running a fever of almost 102 and aching all over... I sure hope it isn't the flu! Shaun T please forgive me for skipping the rest of the recovery week, but I have got to get myself well so that I can tackle the more challenging phase 2!



Wednesday, May 4, 2011

Blahhh

It seems that I have the beginnings of a cold coming... Not ideal timing, but if I'm going to get sick, I'd rather it happen while I'm in the recovery week! Yesterday I popped cold meds and laid in bed all afternoon/night... I felt so guilty but I couldn't muster up the strength to do anything else! I am feeling slightly better today, so I'm going to try to get in a good workout assuming my energy is deflated when I leave work! Monday was a great day workout wise before this crud hit... I walked a mile, did my Insanity workout, and then ran 2 1/2 miles! It feels good to know that my body can be pushed beyond the limits I imagined it had... with the exception of being under the weather of course! :)

Monday, May 2, 2011

Recovery Week!!

Well peeps... I did it! I have officially made it 5 weeks into the program! Woot Woot! I am absolutely going to take a moment to toot my own horn about it because it has NOT been an easy journey... :) I haven't posted anything in a while because I've been working through my frustrations with not losing any pounds... I have dealt with it, and come to the realization that the number on the scale is not the important thing! The important thing is that I can feel my body getting stronger and I can see the hard work paying off in soooo many other ways! With that in mind, I am approaching this recovery week with a positive attitude... Phase 2 will be harder than phase 1, but I am very much looking forward to some new routines... The same ole same ole gets rather boring sometimes... Shaun T knows his stuff, however, and I am putting complete faith into him and the Insanity program! Ready to dig deeper after this week!