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How Create a Home Gym on Any Budget
How to Create a Home Gym on Any Budget Join me on my radio show on blogtalkrasdio.com to learn how You can transform your body in the comforts of your own home. Call-in number: (347) 989-1027, feel free to call in, I'd love to hear from you!
10 TIPS TO STAY ON TRACK DURING THE HOLIDAYS
10 TIPS TO STAY ON TRACK DURING THE HOLIDAYS
The holidays are here, staying lean is up to you to achieve and sustain. You can obtain your fitness goals & dreams no matter what festive time it is in the year.
You have to begin a fitness plan in order to have your dream body. Starting an exercise routine can seem like diving head first into icy cold water. It may feel overwhelming and challenging, but it doesn’t have to be.
Living a LivFit Lifestyle doesn’t happen overnight, it takes motivation, dedication and determination to follow through with your goals.
Unfortunately too many people lack the motivation needed to commit to starting a fitness routine. It takes time, you don’t have to jump in with both feet; you can start off slow. Starting is half the battle; you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. And in time you find that you’ll want to exercise longer than you did the day or week before.
It all begins with loving yourself enough to want to improve your quality of life. Living a healthy lifestyle makes for a happier life, everyone around you will benefit. You’ll feel happier and healthier, you’ll have more energy to play with your family and friends and you’ll have a sense empowerment.
Motivation is the key to success! Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 motivational tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients who used them to achieve their weight loss goals and dreams.
TOP 10 FITNESS MOTIVATIONAL TIPS
1. MAKE YOUR WORKOUTS A HIGH PRIORITY
Schedule your workouts on your calendar as you would a business meeting. Pack your gym bag and have it ready to go or place your workout clothes on your dresser the night before. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and you’ll feel proud of yourself for accomplishing your goal, it’s a great feeling. You’ll also have extra energy to get you through your busy schedule.
2. SET ATTAINABLE GOALS
Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. Create a detailed plan for success. Be specific such as "I workout 30 minutes each day" or "I eat a small balanced meal every 3 hours." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.
3. LOVE AND BELIEVE IN YOU
Loving yourself unconditionally will open your heart to believing in you! I always say "Dream big dreams because dreams really do come true!" If it’s your dream to be fit and thin then believe you can be. Visualize yourself lean and strong. Our minds are very powerful in creating our habitual thoughts. So think uplifting thoughts throughout the day. By loving and believing in you all things are possible.
4. CHOOSE A LOCATION TO WORKOUT
Choose a gym close to home, you’ll be more inclined to make it to the gym more often if it’s convenient. Or create your own gym, all you need are varies sizes of dumbbells, a bench and a mirror to watch your form (always lift weights in front of a mirror) and you’ll have your very own gym in the comforts of your own home! Make your gym a place where you want to be. Make it fun, have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or a radio/CD player to play upbeat music loudly to add energy to your workouts.
5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE
Be grateful for your body as it is now. Give thanks for all that it does for you. Visualize yourself as though you have already accomplished your fitness and wellness goals. With gratitude in your heart imagine yourself as the size, shape and weight as you aspire to be. Your body will literally transform more easily by focusing on love and appreciation. The more you are grateful for the more you'll have to be grateful for!
6. KEEP A FITNESS JOURNAL
Journal keeping is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Also write how you felt that day. You’ll be able amazed at how rewarding it is to keep a record of your fitness journey.
Plan your meals ahead of time. Write down your meal plan the night before and prepare your meals ahead of time so you’ll be ready to go the next day. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth.
7. CREATE A SUPPORT GROUP
Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends of your weight loss goals and then you will feel less likely to overeat at a family gathering and social events. Exercise with a close friend, it’s so much more fun to workout with a friend. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams. Avoid pessimistic people and choose to spend time with those that inspire you to be a better person.
8. HIRE A FITNESS COACH OR PERSONALTRAINER
Hire a fitness guru to help you learn how to properly chart your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer. There are all sorts of trainers and coaches from yoga to bodybuilding. Having a coach or trainer will educate, motivate and inspire you. You’ll have more self-confidence in the gym and needed will-power at home. Being accountable to someone whom you look up to will skyrocket you to success.
9. GET ENOUGH SLEEP
Getting enough Zzz’s is essential to achieving a lean, shapely physique. Your body repairs worked torn muscle tissues from your earlier workout during sleep. Try to get to bed by 10:30 pm each evening so your body can fully recover. You’ll not only have more energy for your next workout but you’ll feel stronger too!
10. FOLLOW THROUGH
Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.
Commit today to living a healthier lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you'll soon discover that fitness will become a way of life. Staying motivated is a mindset. Be true to you; exercise often, eat healthy foods and believe you can achieve anything you set your mind to.
Until next time... Embrace Life, Love Much & Train Hard!
~Carol Whitaker
The holidays are here, staying lean is up to you to achieve and sustain. You can obtain your fitness goals & dreams no matter what festive time it is in the year.
You have to begin a fitness plan in order to have your dream body. Starting an exercise routine can seem like diving head first into icy cold water. It may feel overwhelming and challenging, but it doesn’t have to be.
Living a LivFit Lifestyle doesn’t happen overnight, it takes motivation, dedication and determination to follow through with your goals.
Unfortunately too many people lack the motivation needed to commit to starting a fitness routine. It takes time, you don’t have to jump in with both feet; you can start off slow. Starting is half the battle; you can begin by walking briskly for 20 minutes 5 days a week or jogging on a treadmill for 15 minutes. And in time you find that you’ll want to exercise longer than you did the day or week before.
It all begins with loving yourself enough to want to improve your quality of life. Living a healthy lifestyle makes for a happier life, everyone around you will benefit. You’ll feel happier and healthier, you’ll have more energy to play with your family and friends and you’ll have a sense empowerment.
Motivation is the key to success! Staying motivated will boost your determination to live a healthier lifestyle. Here are 10 motivational tips that have helped me stay on track year after year. These tips have also been highly beneficial for my clients who used them to achieve their weight loss goals and dreams.
TOP 10 FITNESS MOTIVATIONAL TIPS
1. MAKE YOUR WORKOUTS A HIGH PRIORITY
Schedule your workouts on your calendar as you would a business meeting. Pack your gym bag and have it ready to go or place your workout clothes on your dresser the night before. If you can workout first thing in the morning that’s perfect! You’ll have it done for the day and you’ll feel proud of yourself for accomplishing your goal, it’s a great feeling. You’ll also have extra energy to get you through your busy schedule.
2. SET ATTAINABLE GOALS
Write down 5 short term goals in the present tense. Write goals that you know you can achieve within a week or a month time period. Create a detailed plan for success. Be specific such as "I workout 30 minutes each day" or "I eat a small balanced meal every 3 hours." Place your goals where you can read them often. Keep your goals in mind at all times. See yourself as though you have already accomplished your goals and dreams. Feel what it feels like to be at your ideal body weight, imagine your physique as you want it to be.
3. LOVE AND BELIEVE IN YOU
Loving yourself unconditionally will open your heart to believing in you! I always say "Dream big dreams because dreams really do come true!" If it’s your dream to be fit and thin then believe you can be. Visualize yourself lean and strong. Our minds are very powerful in creating our habitual thoughts. So think uplifting thoughts throughout the day. By loving and believing in you all things are possible.
4. CHOOSE A LOCATION TO WORKOUT
Choose a gym close to home, you’ll be more inclined to make it to the gym more often if it’s convenient. Or create your own gym, all you need are varies sizes of dumbbells, a bench and a mirror to watch your form (always lift weights in front of a mirror) and you’ll have your very own gym in the comforts of your own home! Make your gym a place where you want to be. Make it fun, have a fitness poster to motivate you, have a TV & a DVD player to follow along with your favorite workouts, or a radio/CD player to play upbeat music loudly to add energy to your workouts.
5. STAY POSITIVE & HAVE AN ATTITUDE OF GRATITUDE
Be grateful for your body as it is now. Give thanks for all that it does for you. Visualize yourself as though you have already accomplished your fitness and wellness goals. With gratitude in your heart imagine yourself as the size, shape and weight as you aspire to be. Your body will literally transform more easily by focusing on love and appreciation. The more you are grateful for the more you'll have to be grateful for!
6. KEEP A FITNESS JOURNAL
Journal keeping is imperative for fitness and weight loss success. Having a journal for your meals and exercise routines is a great way to track your accomplishments and improvements. Log your workouts by writing down how much weight you used and how many reps you did. Also write how you felt that day. You’ll be able amazed at how rewarding it is to keep a record of your fitness journey.
Plan your meals ahead of time. Write down your meal plan the night before and prepare your meals ahead of time so you’ll be ready to go the next day. Using a diet journal holds you accountable for everything you eat & drink, it will help you immensely. Be honest and write down everything you eat. You'll begin to think twice about what you put in your mouth.
7. CREATE A SUPPORT GROUP
Having a buddy system is a huge benefit to assist you in your weight loss efforts. Tell all of your family and friends of your weight loss goals and then you will feel less likely to overeat at a family gathering and social events. Exercise with a close friend, it’s so much more fun to workout with a friend. Surround yourself with people that believe in you and that will support you in your fitness goals and dreams. Avoid pessimistic people and choose to spend time with those that inspire you to be a better person.
8. HIRE A FITNESS COACH OR PERSONALTRAINER
Hire a fitness guru to help you learn how to properly chart your meals and exercise routines. Be selective; follow your heart in choosing the right coach or trainer. There are all sorts of trainers and coaches from yoga to bodybuilding. Having a coach or trainer will educate, motivate and inspire you. You’ll have more self-confidence in the gym and needed will-power at home. Being accountable to someone whom you look up to will skyrocket you to success.
9. GET ENOUGH SLEEP
Getting enough Zzz’s is essential to achieving a lean, shapely physique. Your body repairs worked torn muscle tissues from your earlier workout during sleep. Try to get to bed by 10:30 pm each evening so your body can fully recover. You’ll not only have more energy for your next workout but you’ll feel stronger too!
10. FOLLOW THROUGH
Start your fitness plan today! Take action and follow through with your goals. Be sure to implement journal writing and daily exercise to ensure success. Write down a timeline on your calendar when you will reach your goals, then reward yourself when you do. Get a massage, go to a movie, or read a good book; do what makes you happy.
Commit today to living a healthier lifestyle. If you follow these simple motivational tips and incorporate them into your daily routine you'll soon discover that fitness will become a way of life. Staying motivated is a mindset. Be true to you; exercise often, eat healthy foods and believe you can achieve anything you set your mind to.
Until next time... Embrace Life, Love Much & Train Hard!
~Carol Whitaker
You have read this article with the title
. You can bookmark this page URL https://antsonafarm.blogspot.com/2009/11/10-tips-to-stay-on-track-during-holidays.html. Thanks!
SEXY ARM HOME WORKOUT
BUILD SEXY, SCULPTED ARMS AT HOME
There's nothing sexier or more impressive than having toned, sculpted arms, it's not only physically appealing but it's highly rewarding being strong.
The only way to achieve a sexy arms is to wight train regularly. The quickest way to achieve having sexy, sculpted arms is to exercise 5 to 6 days a week which includes 45 minutes of cardio - preferably interval training, weight lifting 4 times a week and eating a clean diet -- that means processed foods and sauces are out the door.
Anyone can achieve their fitness goals and dreams - including YOU! I attained my fitness goals & dreams by working out in my home gym using dumbbells, I haven't stepped foot in a gym since I got married which was over 20 years ago.
To create your own home gym all you need are some dumbbells, a mirror and an incline bench, and to make it more enjoyable a sound system of some kind to play music to pump you up during training.
FAVORITE ARM WORKOUT
Here are a few of my favorite exercises that I do each week. You can't get fit if you don't set time aside for YOU each day - make You a TOP PRIORITY! Set a side an hour a day to pamper yourself by stretching and exercising. Take time to laser-in on your fitness goals by visualising your success 5 to 10 minutes daily; doing so will expedite your results by using the creative powers of the mind.Remember you won't have results if you eat white flour, sugar, high sodium and preservatives - So eat clean every few hours along with drinking plenty of purified water. Incorporating Liv Sxinney, Go & cRave into your healthy eating will turbo-charge your fat-burning machine... aka your metabolism! Fill your small plate with lean protein, a complex carb & fresh veggies or a salad. Have 1 tablespoon of good fats daily along with eating plenty of fiber which will aid in energy and slow digestion of carbs and fats.
Stay away from the kitchen during the hours of 1 and 4pm, studies show that's when the body is most tired, during mid afternoon one's willpower is lower than in the first part of the day. Plan ahead and prepare small meals the night before so you'll be well prepared to handle afternoon cravings. Before long you'll soon find that your body will no longer crave junk food when maintaining a healthy diet for at least 21 days.
Fitness Tip: If you want size do 3 to 5 sets of 8 to 10 reps with heavy dumbbells; if you want toned do 15 to 20 reps with medium heavy dumbbells.
MY HOME GYM ARM WORKOUT
Fitness Tip: If you want size do 3 to 5 sets of 8 to 10 reps with heavy dumbbells; if you want toned do 15 to 20 reps with medium heavy dumbbells.
Triceps Kick-Back: Fitness Tip - keep your back flat, knees bent & arms straight throughout the exercise.
Triceps Extension: Drop body down to work the quads, hamstrings and glutes for an added burn. 
Shoulder Press: Keep elbows straight as you power up the press.
Fitness Tip: Focus on each muscle group, feel it getting stronger with each rep.
In & Out Bicep Curls: Move slowly throughout the exercise.
Fitness Tip: Keep your abs taught throughout the exercises.
Static Arm Curls: Begin with both hands down. Lift one arm and keep stationary while doing a full curl with the opposite arm, do 5 reps 3 times alternating each arm - I love this exercise!
Static Arm Curls: Begin with both hands down. Lift one arm and keep stationary while doing a full curl with the opposite arm, do 5 reps 3 times alternating each arm - I love this exercise!LOG YOUR SUCCESS
Log your workouts and diet so you can follow your progress. Think happy, loving thoughts about yourself and see yourself as you wish to be! Be honest when logging your daily meals, write down everything that you eat and drink. Have your last meal of the day by 7 pm. For muscle development and fat burning during sleep, take GoNitrimax just before you go to sleep. Your body repairs during sleeping hours, taking L-Arginine (GoNitrimax) will turbo-charge your results which will make working out much more fun and enjoyable.
Until next time... Be happy, workout hard and eat clean... Happy Training!
Carol Whitaker
You have read this article with the title
. You can bookmark this page URL https://antsonafarm.blogspot.com/2009/11/sexy-arm-home-workout.html. Thanks!
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