Starting Over…Again

You heard that right…starting over…again.

Starting Over...AgainI think if you have not hard to re-start or change gears while doing what you want, you are a lair. I really do. Sorry! I think that we all face challenges in life that hold us back and tell us “It will happen, just not going this direction.”

 

I always get so pissed when that happens, and I need to take a step back and think about things. Sometimes I end up thinking way too much and never actually try again until it hits me and I think, “man, I have not done anything and you can really tell.” The other thing that makes me mad is that I am probably the last one to notice. Enter me just being pissed at myself.

So here I am, once again, starting over. I can honestly say that I have not, not done anything. I have gone for walks, I have joined the kickball team, and I have taken a run here and there. The problem is I have not been consistent with anything.  I hate not being consistent more than anything, but it is so hard to be consistent.

I get tired of all the people out there with the “no excuses” bull shit. I mean I am not coming up with excuses, it is legitimately hard. I am not trying to run during the day when I have two kids with me. They don’t want to be confined to a stroller, and honestly one is heavier than I would care to push in a stroller. I know there are other things that I could do, but I want to run.

I hate running with my kids. Yes, that is what I said. One gets twenty steps in and wants to walk. The other starts crying and whining about half a mile in. I can’t just leave them on the road we run on. I don’t feel that is my best parenting move.

I like it when my husband runs with me, but everything is on his terms. I have to be ready right when he gets home, and we never really know when he is coming home, so there is no real way to plan for it. Also if I am not 100% ready he is in a bad mood then, which translates to me being a bad mood because my crystal ball wasn’t working that day to realize I needed to start 20 minutes earlier than I did. I mean really?

I would love to run in the mornings before he goes to work. That is where I have found most of my success in morning running.  It is extremely dark here in the morning ( or at least is seems) to run before he goes. Plus if I go run, who does his breakfast and coffee? He might argue I don’t do it every single day, so it shouldn’t matter, but I do like to do it. I would love to get the girls up and run while they are getting ready, but I fear they don’t actually get ready, and if something were to happen and they are at the house alone….Ugh…I hate this. Can someone buy me a treadmill? That would solve this all.

Not really.

I have a horrible mind set that is easily defeated, and I am working on battling my way back – “excuses” and all, because I am sorry. Everyone that is spewing the “no excuses” bull shit, give them also. We are all human.

Anyone interested in joining me?

Don’t Forget Your Caps

And I am not talking about the ones you wear on your head! I am talking about your shoulder caps. Yes, that’s right, those nice rounded shoulders that you see some with. What you might not know is that keeping your shoulders (caps) in tip top shape will also help ward off those neck and shoulder pains most get when you reach to pick up that gallon of milk, or life up your kids. There are some simple exercises we can do to ward off pain and build nice caps.

 

 

Here you can see a diagram of the shoulder muscles. You want to work all the Deltoid, meaing the posterior, anterior and lateral fibers of the muscle.

The Deltoid is a three headed muscle that caps the shoulder.

 

4 Great Exercises

Seated Dumbbell Press

Side Lateral Raise

Rear Lateral Raise

Heavy Dumbbell Shrug

Doing these 4 simple exercises at least 3 times a week will help build those well rounded caps and top off your beautiful body. I recommend doing each exercise using weights that are heavy, but not to heavy. The goal is to do 3 sets of 10-12 reps, and the last set should be hard to finish. If the last set is as easy as the first 2 sets then you need to up your weights. Continue to up your weights as your shoulders get stronger. And also, stand up tall, and be aware of your posture 😉

Now.. how would you like shoulders like these?

That is a killer TAT!! If I had shoulders like that I would have a TAT like that :)

Now that’s what I’m talkin about!

Kettlebells for 50+

Have you noticed that your balance is a little off – maybe you aren’t as flexible as you once were? As we get older, if we don’t maintain an active lifestyle, or have any type of physical fitness routine in place, then we are at a higher risk of injury due to loss of balance, bone loss, and stiffness.

If you are looking for a routine get you muscles and joints moving again, kettlebells may be for you.

What is a kettlebell you ask? Kettlebells are cast iron weights shaped like a ball with a handle for easy gripping. They come in weights ranging from 5lbs – 100lbs. By using high powered moves, they offer a different kind of training that touch upon almost every aspect of fitness – endurance, strength, balance, flexibility and cardio.

The exercises performed with kettlebells mimic real life movements performed each day, such as throwing items into the back of a truck or playing ball with the kids. The exercises keep the body strong for daily tasks, which is a necessity as our bodies get older.

Dr. Karl Knopf has written a book specifically with the older adult in mind. I like this book because it is simple and thorough.

You start with the ‘Before You Begin’ chapter, where you get a thorough breakdown of what kettlebell training is and safety guidelines to prevent injury. You then move to the ‘Getting Started ‘ which explains how to assess your fitness level, how much weight to use and how to hold the kettlebell and how to perform the moves correctly. Then you choose the exercises that are right for you.

The book allows you to begin at any fitness level with the ability to make exercises harder or easier by manipulating stance or weight. It can be used by the novice or the seasoned athlete. The manual features 60 different exercises, each with a photo diagram and description. The book is simple and easy to follow, and I would recommend it to anyone of any age.

Check out an excerpt from the book: Kettlebells for 50+

 

Disclaimer ~ Living Smart Girl received products for review purpose. All opinions are 100% Living Smart Girl’s .

No Need to Hit the Gym

 

 

When you can workout at home. Working out at home is getting more and more popular because it is easier. Why pay for a gym membership, travel to and from the gym, deal with the stink, sweaty people, rude people, competition for machines, etc. Not to mention, all the looks and stares some people give. Yikes.. why put yourself thru that. I honestly have only worked out in a gym maybe 5 times in my life. Hubby and I tried it once, then I went with a friend when I was in Florida, and then went with another friend to a local gym. I just don’t fit the gym rat stereotype. I like to be able to workout when I want, how I want, and wearing what I want. I can get better results from doing at home fitness regimens than I ever could if I went to a gym.

There are so many amazing home exercise programs that one is never going to get bored, or tired of doing the same thing. You can concentrate on one certain body part, or do things that work every area of your body in one workout plan. I myself have a mass collection of DVD’s and love to switch things up weekly. I get bored if I do one thing for to long so I keep my body and mind guessing.

I can push myself harder at home than I could in any gym. Some of the exercise routines I use just about kill me! Ha.. not really but I feel like I will die but I love that feeling and I keep pushing and pushing. Why.. well because Rome wasn’t build in a day, and neither is a rock hard body! Even if you are not going for the rock hard body, and are wanting to just be fit and healthy you can do it all at home, with little equipment and no travel time. This is great especially for those with young kids, and you have to squeeze in your exercise between naps and play dates. Don’t short change your health, get your fitness on at home!

Leave me a comment and tell me if you workout at home and if you do, what do you do ?

Women and Abdominal Exercise

A common complaint from woman that want to get into shape in time for summer bikini season, is that it is too hard and exhausting to get a flat stomach. While it is true that all exercise is stressful in the beginning, often it is simply because of wrong technique. Men and women have different muscle tissue. Men’s muscles have developed to be short and explosive for use in combat and hunting, while women have longer muscle fibers, that are better suited for endurance.

So if you are a woman, you should not do the same abdominal exercises as men, simply because you will not benefit a lot, and they will hurt more than they do good. Exercises to stay away from is all kinds of weighted crunches, whether it is holding a weight on your chest or doing abdominal crunches on a incline. Those exercises are specifically tailored towards mens explosive power and is not what you are looking for.

Instead go for abdominal exercises with many repetitions.

One such abdominal exercise is the bicycle crunch where you lie flat on your back, with your hands behind your head, and pull your knee to your opposite elbow and switch. This is a very good and easy exercise to really target those abs.

Remember that doing abdominal exercises is only half the battle. A good balanced diet is just as important if you want to get in shape and lose fat. Try to stick to it and imagine how great you will feel come summer!

Visit TrainingClever.com the premier source of information on abdominal exercises.

Get Moving in 2012 with Exercise DVDs

After Christmas, the guilt can often set in, particularly if you’ve over-indulged. When there’s turkey with all the trappings, roast potatoes, pigs in blankets and stuffing glistening with chestnuts, it’s hard to say no to a second helping (sometimes a third as well!). Get back into shape this January with some exercise DVD releases, which you can use in the comfort and privacy of your living room.

New this year is Jennifer Ellison’s Fat Blaster Workout, which includes a 5-step routine; namely Fat Blaster, Tone Blaster, Box Blaster, Power Blaster and Belly Blaster. The former glamour model became a self-described “hippo mama” after the birth of her first baby, but using her routine, she dropped 6 dress sizes and is now sharing her secrets through this incredible and much-awaited DVD.

Pump It Up – Move It, Lose It is the Ministry of Sound’s new exercise DVD and a great choice for New Year’s Resolution junkies.

It’s a heart-pumping dance workout with JLS featuring Tinie Tempah, Example, Calvin Harris, Snoop Dogg and David Guetta, DJ Fresh, Aloe Blacc and Alex Gaudino featuring Kelly Rowland. It’s a really good way to learn all the sexiest new moves and to burn off your winter calories without having to sweat through monotonous exercise routines, particularly if lifting weights isn’t really your thing.

Davina McCall has released her Ultimate Target, containing really useful 30-minute workouts, an abs routine and target workouts that focus on bingo wings, summer shoulders and bikini bums. Check out the funky cardio workout that utilises Latino moves. Squats and toning routines look to sculpt specific regions of the body, while there are good warm up and cool down sessions to ensure you’re always exercising safely.

Finally, TV presenter Christine Bleakley has released her personal workout routine in collaboration with her sister Nicole and personal trainer Maria Fenn, providing a range of routines especially for women, with emphasis on toning up, slimming down and getting fit. The workout is divided into two sections with the Arm Sculptor, Core Cruncher, Legs & Bum in the first section, and with heavier routines such as the Bleakley Blaster and Kuck Butt Interval Training workout for fat burning in the second section.

Browse through the latest exercise DVDs, which are a great way to build up your fitness levels and tone your body ahead of the summer beach season. Get exercising again with newly released exercise DVDs and watch the excesses of Christmas melt away.

Tyler Morton is an avid blogger. He focuses on consumer goods in the UK market.

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Exercise And A Healthy Diet To Lose Weight

Thousands of people world wide are doing everything in their power to lose weight, but many of these people are failing drastically at doing it. The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise. A sensible rate of weight loss is around 0.5kg to 1kg (1lb to 2lb) a week. To achieve this, you need an energy deficit of 3,500kcal to 7,000kcal a week, which means eating 500 to 1,000 fewer calories a day. It is time to get out of the dark and see what you can do to improve your health and lifestyle now.

1. Starchy carbohydrate foods, such as bread, potatoes, rice and breakfast cereals, provide us with energy and other nutrients, including iron and B vitamins. Starchy foods should make up about a third of your total daily energy intake. Choose unrefined types that are higher in fibre.

They’ll make you feel full for longer and help to control hunger.

2. Now, you are probably wondering what exactly is “healthy food”. If you walk into a super market you will quickly notice that all the fresh, none processed foods all seem to be on the outer portions of the store and all the processed food is in the inner aisles. Fancy that! Fresh produce, fresh meats, fresh diary and fresh grains are all great for you, if prepared in the right portion sizes. These are all on the outer areas of your super market, normally. Stick to these areas and you will already be ahead of the game.

3. Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year – cut that biscuit out of your diet and you’ll lose the same amount. You’re also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

4.

Meat, fish, eggs and alternatives, such as beans and lentils, provide protein, which is essential for growth and repair. These protein-rich foods, meat in particular, are also good sources of iron, selenium, zinc and B vitamins. Lean sources of protein can also help to curb your appetite. To help reduce the calories you get from fat, remove the skin from chicken, cut off obvious bits of fat from lamb, pork and beef, and use minimum oil for cooking. Aim to eat two portions of fish a week, one of which should be oily fish rich in omega-3 fatty acids, such as salmon, sardines or trout.

5. Don’t be tempted to skip breakfast – or any meal to lose weight. While skipping a meal will reduce your calorie intake for that hour, it will leave you much hungrier later on.

6. Fruit and vegetables provide essential nutrients such as vitamins and minerals, and contain many other compounds associated with good health. Everyone should aim to increase the amount of fruit and vegetables in their diet. Because fruit and vegetables are bulky and contain a lot of water, they can help to control your calorie intake. Aim for at least five portions a day. This is one of the best natural weight loss.

7. The type of exercise you do is not as important as picking an activity that you enjoy and can stick with. “Regular exercise keeps you sensitive to insulin, which means you burn fat instead of sugar, are less hungry, and stay slimmer. It also helps you feel good. Every extra step you take helps. Always use the stairs instead of the lift, or get off the bus a stop before the usual one and walk the rest of the way.

 

Author is an online researcher on natural weight loss. Nutritionist. Click read more on natural weight loss, best diets to lose weight.

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The Use of Exercise Equipments to Stay Healthy

Today most of the people are obsessed with the idea of obtaining a fit and healthy body. Both men and women love to flaunt a well toned body and the only way to attain it is through rigorous work outs and exercises. The right exercise equipment can help you to achieve a fit and well toned body.

To Achieve That Toned Body

Ever wondered how celebrities flaunt six pack abs and a muscular body? Well it is nothing but a healthy diet and rigorous work out sessions. Nowadays, people are health conscious and know the hazards of obesity. Many of them have their own gyms at home with an exercise equipment to help them lose all that fat.

Each work out requires a different type of exercise equipment so it is important to know which equipment is suitable for you. Most of the weight loss therapies include work outs which require different types of equipments to lose weight.

Due to the health benefits of using exercise equipment, more and more people have refrained from using diet pills and other medications which promise weight loss within weeks or months.

An exercise equipment is easily to use and available in different varieties. It can be easily installed in your homes to have a perfect gym that you can be proud of.

What It Does To Your Body

Exercise equipment is mainly of two types-the strength training and cardiovascular. The equipments used for strength training includes weight machines, balancing equipment, free weights and so forth. These equipments help to increase muscular strength. The free weights are available in different varieties like round weights, medicine balls and handheld barbells.

The weight machines are more preferred than the free weights because it can be used easily and safely. Each machine can be adjusted according to individual requirements. You can choose the amount of weight you wish to lift by selecting it.

Another variety of exercise equipment is the resistance equipment or the balancing equipment which includes the crunch machines and the chin up bars. The crunch machines are suitable to attain a flat abdominal where as the chin up bars help to develop the biceps and triceps.

The cardiovascular equipments are mainly appropriate for strengthening the heart and burning excess fat by increasing the heart rate. The cardio equipments include treadmills, stationary bikes, stair climbers and elliptical trainers. Most of the gyms have these equipments which give a precise account of the amount of calories burnt and the total miles travelled.

The treadmill is one of the best fitness equipment used in most of the gyms today. You can set up a small gym in your home with a good treadmill or stationary bike as it helps to improve your health and burn down excess calories. Most of these equipments can be bought online at affordable rates.

The cardio exercise equipment is available in different varieties and is quite efficient in strengthening the muscles of the heart. All these equipments along with a balanced diet can be used in a combination to achieve best results.

Vaiv Jais has wide knowledge of B2B Marketplace and Business industries. Get latest updates on Exercise equipment which are of great demand in B2B space.You can find more free information about Business Directory at our Dir.indiaMart.com

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Fitness e-Books – Muscle Building Exercise Program

Muscle building exercise program is not that what you like. You have to choose what outcome you want to have. If you want to gain mass, building muscle program is the right stuff for you. If you want to lose weight, then it is much better for you to prefer a weight loss program. These two things are really important before working out, knowing your goals will give you the best result you always wanted.

Click Here For Fitness e-Books Instant Access Now!

If you want to lose more fat in your body, weightlifting exercise is just the right stuff for you. If you are a type of person who is obese, chubby or healthy, losing weight during exercise is really an ideal thing to do. It is also vital to know how much amount of weight you can raise for the first 12 weeks of your workout, it is much better if you lift weight which is lighter, this will help you to loosen those unwanted body fats little by little; doing it with more repetition is a good combination to it.

Muscle building exercise program is a great idea of planning before working out.

To be prepared is really an essential thing to do. But as you see some pictures of people who have big biceps, broad shoulders, etc. have made a lot of dedication, time and effort for them to achieve that kind of body, it is better to get use of the program you are doing for a week, for this, this will certainly help you to raise weights much more easier and to see the outcome in your body you never expected.

For some people who just started from working out, gym equipments is a sure thing that is new for you, trying all of this at once will be a sure thing. For a beginner, muscle building exercise program is really important, knowing the number of repetitions and sets will play a big role in accomplishing your goal.

Click Here For Fitness e-Books Instant Access Now!

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Lightweight And Portable Exercise Equipment Aerobic Step

If there is something more comfortable, cheaper and provides an adequate level of fitness then get step aerobic exercise equipment at home. Step by step, as some call it they can offer better performance than traditional aerobics.

Aerobics has many forms and techniques you can use, and the step by step offers a higher level of fitness as you are a beginner, that suits its lowest level. You can also go to a fitness professional to help you make a formula of exercise and show you how to do it.

In any exercise regimen, do it in a moderate and comfortable stage by adjusting the step by step on the lowest setting, and when it starts to improve, increase the height of a solid routine. Each level of fitness is the ability and strength and there are steppers that can provide the features you need.

Beginners should choose at least one team of four-inch platform step aerobic exercises at home. Some platforms are adjustable for more notches as soon as allowed by their level of fitness and workout more intense.

According to fitness experts, the team step has many advantages, including easy installation and use, cheaper than any other exercise equipment, simple but effective, allowing the resilience and strength to grow, so that their health gradually recovers.

The Internet is a rich source of information on the step team and there are numerous online stores offering equipment along with video instructions too. You can talk to the customer’s line and ask for the team as best for you.

Purchase of equipment step aerobic exercise at home is a great idea to help you improve your health. Par the year with a good diet, less alcohol and snuff, adequate sleep produces the best results.

Lisa Beverley writes highly informative and researched articles for end consumers about a variety of health care topics including remedies, health and fitness, nutrition, slimming, weight loss products, bodybuilding supplements and diet tips.