Love Motivation

Why Am I Doing This??

2011-12-10T14:58:00.000-08:00

Okay. So you've gotten through you first few weeks of working out. Finals are around the corner, Christmas is coming, and same with those lazy days. So this blog is my motivation for you, and so you can better understand where I'm coming from.

What people don't understand, is how hard everyone is on themselves and even each other. Guys are hard on girls, girls are hard on guys, people are hard on themselves. It's a vicious cycle of judgement and it can end badly for many people. I know numerous girls that have had unhealthy eating habits because of poor self esteem or from being criticized for their body or what they eat by others.

Hell, I even went through this. There was a point where all I wanted to do was have the same body as the girls standing next to me: Long legs, small waist, toned legs. All of which I've never had. I wanted it so badly and ended up being unhealthy in the end. This is when I decided I needed to get my dream body, the healthy way. I needed to tackle work outs and "dieting" in a healthy manor. And that is what I continue to do today. I've learned that exercise is a healthy habit that helps your everyday emotions and lives. Work outs may not be easy but I've found the outcome to be so worth it.

It has taken me a year of ZERO fast food, and 8 months of intensive work outs to get my body to where it is now. It didn't happen overnight. It didn't happen in a month. It happened with hard work and determination to get to the gym at least 5 days a week for 30 minutes-2 hours every time I went. Even now, I'm running a 28 minute 5k, when it used to be a 12 minute mile. I cannot stress how important it is turn this into a habit instead of a "when it's convenient". The last thing I want is for self disappointment.

I urge you to make small attainable goals that you can achieve within a few weeks, and move those goals up as you progress. I want every one of you to succeed in your health endeavors.

This picture above couldn't get it more right. I work as hard as I do today to be able to do things others can't tomorrow. I want you to have the same thoughts. You are an amazing person, with amazing abilities. Let them shine, let them grow. Be confident and keep working. You will get there. All of that hard work will show off, in every aspect of your life. You can do it.

The hardest part is starting, and sticking with it. Set a goal to do a physical activity at least three times a week, and if you do more, even better. Good luck with this upcoming week. I know it's going to be stressful for everyone seeing that finals, christmas, and shopping is coming up! Keep up the great work.

Who's Your Best Friend???

2011-12-06T20:43:00.000-08:00

Who's your best friend?? Sweat is.

It's so true. There is one thing that does not bug me more than people "working out" for an "hour" and barely breaking a sweat. It shouldn't matter what level your on, if you want to feel and see improvement you're going to have to push yourself. Sweat is a good thing, in fact, it's a great thing. Own it. So what if you don't look good afterwords... or maybe not even smell good afterwords. It's called deodorant and a long shower afterwords!

I know whoever is reading this wants to improve on their health habits and stay in shape. I hate to break it to you, but if you don't push yourself, those goals won't be seen for quite sometime.

Now, I'm not saying that you need to be dripping buckets every work out. Instead, choose maybe one or two days out of the week where your goal is to SWEAT! I mean, REALLY SWEAT. That's the easiest way to know that you're body is working hard, and hey, you feel a lot better when you do! That's when I realize that I'm working the hardest is when I start sweating.

Don't care about what others think of you. They're probably wrapped up in themselves! Push yourself, I promise it will be worth it. Don't be afraid to sweat!!!

Work out 12/6/11:

Run 40 minutes

Abs 10 minutes: Side to Sides 1 minute, plank 1 minute, leg lifts 1 minute, plank 1 minute, crunches 1 minute, plank 1 minute, Full Leg lifts 1 minute, plank 1 minute, sit ups 1 minute.

Lets Do It!!!!

I want it NOW!!!!!

2011-12-04T17:33:00.000-08:00

There is one thing in working out and being healthy that I cannot emphasize enough. Results aren't going to happen in a day or two, or maybe even a week. If you're wanting to improve your body, it's going to take time and commitment in order to achieve it!

This might be very frustrating, but I promise if you keep up with it, it'll be extremely rewarding. Something I recommend you doing is taking before and after pictures, and taking pictures every four weeks or so to track your progress. This way you'll be able to see your improvement from once you start. You don't have to show them off to everyone, but you'll be able to see results in only a few short weeks!

Keep it up! The longer you keep up this healthy "habit" the better you'll start feeling. Need some motivation? I'm here for you! Let me know if you have any questions or comments, I'd love to help.

Let's do it! New week, New start. Push yourselves!

Who Else Thinks Working Out is Well... Boring?

2011-11-29T16:30:00.000-08:00

Yes! Even I think working out can be boring. There are days where I'm running and I'm just like, there are so many better things I could be doing then running on a moving belt for a half hour.

My solution?
Music! Pandora is my best friend during my work outs. When I have something I can jam to, it takes my mind off of how much time I'm actually spending on my work outs. In fact, I can't run without music, I end up going WAY slower give up WAY too easily. If you're smart phone or iPod can't access Pandora, create your own mix to listen to during your work out. (I find shuffle helps out a lot too)
Pandora Stations that get me amped:
-Gold Dust Radio (Remix by Bassnectar)
-Dirty Talk Radio (It's not as profane as it sounds!)
- And depending on my mood, A little Fast paced country action.
BUT! What you listen to is up to you.

Other solutions?
Mix up your work out! I will always try to keep these work outs different day to day. Doing the same lifts over and over again gets so boring, and that's where your muscles end up planteauing (we'll go into detail about that one later). Mixing up your work outs also confuse your muscles and that alone will get them even more amped work out to work out. Trainers say muscle confusion is one of the best ways to work out!

Finally!
Mix up your cardio. Run outside, do sprints instead of endurance, Swim, cycle outside, use a rowing machine (Actually, one of the best cardio/full body work out you can do!). Challenge yourself to try something new maybe once a week. Get out of that regular pattern and mix it up. I guarantee you it'll make your work out more fun, and challenge new muscle in your bodies.

My Work Out 11/29/11
Cardio: Run medium pace 25 minutes
Lift: light weight, 5 sets, 20 step ups, 15 rows, 10 side lunges (per leg)
Challenge!!!!! try to complete this as fast as you can! (my last record was 10 minutes!)

Tomorrow's work out FOR YOU!
Level One: Lift: Whenever you find yourself standing around, do 10 calf raises (You'll surprise yourself on how many you actually do!)
Cardio: Break

Level Two:
Cardio: Cycle 20 minutes slow pace, every 3 minutes accelerate to fast pace for 2 minutes
Lift: Same as mine without weights! Take 1 minute break between each set

Level Three:
Cardio: Walk 50 seconds, sprint for 10 seconds. Do this for 16 minutes
Lift: 5 minutes of consecutive abs
Hint: Crunches for 1 min., plank 1 minute, leg "throwdown" 1 min, full body sit up 1 min., Sit in crunch position lift head and reach side to side to touch shoe for 1 min.

Level Four:
Try out my work out!!! :]

How's it going so far everyone? Have any questions so far? Let me know!

Everyone Can Be Healthy

2011-11-28T20:12:00.000-08:00

So I've officially decided to dedicate this blog to motivating people of all ages to exercise, be healthy, and be comfortable in their bodies. I'll be offering different exercises for all levels, as well as motivating quotes and hopefully be able to answer any questions to my followers!

Everyone asks me "Alaina, how are you so healthy all the time?" My answer, it's a habit. I never religiously worked out and had a healthy diet before 2011. I was never super happy with how I "looked", but once my dad started me on my work out programs I realized it wasn't exactly all about the numbers on the scale.

1st Word of Advice: Set a small goal for yourself. Like, do 30 minutes of cardio 3 days a week, no matter what that cardio looks like: Walking, running, cycling, swimming, hiking, dancing, work out video, yoga, ect.

My first goal was no more fast food (With the exception of Chipotle, Qudoba, Jimmy John's--But even then it had to be healthy choices)

This first goal progressed into routine work outs, and then developed into a healthy diet to go along with.

Just so we're all on the same page, I try to work out 6-7 days a week. Each work out lasting about 30 minutes- 2 hours. This includes Cardio and Lifting as well. BUT! You DO NOT! I repeat DO NOT need to get on this level in order to be healthy. You NEED to take this at your own pace, in a way that your body and habits can form naturally. You can do it!

What are your first goals? What do you want to accomplish and by when? Let me know!!!!!

My work out 11/28/11:
Cycle 40 minutes
Lift: 3 Sets (medium weight)- 6 reps Dead lift, 3 pull-ups, 6 reps bench, 6 reps front squat
5 minutes of abs

Tomorrow's Work Out:
Level One: Walk outside or on Treadmill for 20 minutes

Level Two: Run/Jog 1 mile OR Cycle medium intensity for 20 minutes
*Lift: 3 sets- 5 Lunges per leg, 8 push ups (You can put your knees down if needed), 10 calf raises

Level Three: Run/Jog 15 minutes (Pick your pace), Cycle for 15 (pick your pace)
Lift: 3 sets (light weight), 10 woodchop, 10 row, 10 (per leg) Lunges with Weight

Level Four: Use my work out from today! :]

*Work out Language!

Set= A group of repetitions performed for different exercises. Complete the exercises given, and repeat 2 more times!

Rep= Repetition, How many times you perform the exercise in the set

If you don't know hot to perform a lift, YouTube is always the answer! Search for Deadlift Video/ Demonstration. Many people post videos on how to keep correct form so you won't hurt yourself during your work out.

Happy work outs everyone!

Motivation at It's best

2011-11-28T17:05:00.000-08:00

Hey there Bloggers,

I've decided to start a motivational blog with working out, eating healthy, and feeling great about yourself. I have been in that place where I look at models in magazines, and wish I was them. It's taken me months to get into a great workout routine, and now I can't live without it.

I'm starting this blog in hopes of motivating others. I'll be tracking my progress, goals, and achievements in here. Hopefully you'll share yours as well!