March 15, 2016

Let's Talk Fitness {Ten on Tuesday}

No surprise here, right? While I'm technically a 'lifestyle' blogger [whatever that means], I've always had a great interest in working out and fitness. Growing up my parents kept us constantly active in sports [soccer, gymnastics, tennis, swimming, diving, track and running] and I was fortunate enough to compete at the college level in soccer for four wonderful years. After college I continued to lift weights as a hobby while growing my knowledge of the current fitness trends and just last summer became a certified BODYPUMP instructor. Throughout the blog years I've shared some of my favorite fitness workouts, eating plans and am hoping to get my AFA and NASM certifications this coming year so I can share even more knowledge with y'all. Today I thought I'd share ten of my fitness tips while joining Karli for her Ten on Tuesday.

1|| Lifting weights will help you lose weight more so than just cardio. Gone are the days of running for 30 minutes and seeing results. You need to mix in weights to tone that body up, only cardio won't cut it.  Despite what most women think, you won't bulk up by lifting weights, TRUST ME! I've lifted since high school and only in the last TWO YEARS did I start bulking and that was by design. Pick up those 10-15 pound weights and start incorporating lifting into your workout plan.

2|| If you don't know where to start ask a professional or ask questions of your fitness friends. Everyone started at the beginning at one time or another and we [fitness instructors] are all here to help each other. If you choose to go the personal trainer route, make sure they carry the correct certifications so you know you'll be getting the best bang for your buck and won't get injured.

3|| Fitness can be and should be fun. If you hate running, take Zumba for cardio. If lifting sounds like torture pick up a resistance band or take a group fitness class if you are part of a gym. I have yet to try barre, due to the cost and not wanting two gym memberships, but I have so many friends that swear barre classes are a great workout and fun.There are so many unique fitness routines out there and the options are endless so do your research and pick your workout poison.

4|| There are TONS of free classes online and there ain't no shame in getting your sweat on at home. I've used Jillian Michaels, Billy Blanks, Yogadownloaddotcom, TurboFire and I'm very interested in Les Mills On Demand. All you need for a good workout at home is your computer/tablet/phone or dvd program, a wifi connection and a good attitude. When you think about it, what could be simpler to get your sweat on?
[source]
5|| Change creates change. You can't keep doing the same thing and expect your body to continue to change. Our bodies are smart and they adapt to stress so it is important to try new exercises if you want to see constant results. I just added the TKO 4 - Way resistance band to my workout regimen and it is a FANTASTIC tool for functional training and core exercises. I've used it at home for an additional work out after teaching BODYPUMP and have also grabbed it for a quick functional workout when I can't get to the gym. The four way band is quite compact and perfect to throw in a bag to use while traveling. I used it while we were away last weekend and plan to take it on our European adventure to keep my muscles in shape while we are vacationing. #norestfothegymrats #dontwanttolosethetone


6|| Cute workout gear doesn't have to cost an arm and a leg. Yes, Lulu products are pretty and their leggings are worth the money, but you can find cute gear at your local Target. I've snapped up quite a few cute leggings and sports bras for cheap prices and plan to add these tops to my collection as well. #hangdrytomakethemlastlonger

7|| Speaking of clothes, check your leggings and make sure they aren't see through. If you are going to splurge on apparel, leggings are where you should splurge. You want to make sure they provide full coverage and move easily with your body. I love my Target leggings and you can't go wrong with Zellas [buy them during the Nordstrom sale, trust me, you'll love that price point]. Zellas are also fantastic to travel in a well so they are quite the bang for your buck.

8|| Invest in good shoes. Sure the brightly colored sparkly shoes are cute, but they probably don't have the support you need. I highly suggest going to a running store and getting fitted correctly for shoes if you are looking into any type of running regimen. If you just want to cross train I am partial to these Under Armour these New Balance and Reebok shoes

9|| STRETCH! Stretch! Stretch!!! I admit I used to be the WORST about stretching, I just wanted to get on with my evening once the work out was done. Then I found myself getting injured and being sorer than I should be and I realized I wasn't taking care of my body after I stressed it out. If you don't stretch immediately after take 5 minutes while you're watching television at night and get down on the ground and stretch.

10|| The most important quote to remember fitness-wise is this "You can't out work a bad diet". Sorry, I know that statement sucks but it's true. If you're eating highly processed foods you're not going to much of a change in your body no matter HOW much you are working out. Cut out the crap and start eating whole foods. I am a huge advocate of Whole30 [round one, round two and round three] because that was the first program where I noticed a difference in my body, but find what works for you. You don't need to starve yourself on 1,000 calories a day, it is all about smart food decisions and not wasting calories on sodas and coffees. #garbageingarbageout #youcanchangeyourheatinghabits
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Do you have any fitness tips you want to share? I love learning from others and if you have any questions please don't hesitate to email me or ask them in the comments section. Have a fabulous day! < 3

linkinguphereandhereandhere
***I was provided a TKO 4-Resistance band for review, but as always all opinions are my own***

38 comments:

Pamela {Sequins and Sea Breezes} said...

Love this! I'm the worst about stretching too. I mean, the worst. I can't remember the last time I did it! I definitely need to remember to incorporate stretching into my workouts! <3, Pamela Sequins & Sea Breezes

Mónica - Mes Voyages à Paris said...

It is time to workout ;)

XX

Mónica Sors

MES VOYAGES À PARIS

NEW POST: WHITE JUMPSUIT + SUEDE BIKER!!

emily @ a little bit of emily said...

Great post! When it comes to lifting weights, is it better to do lots of reps with a lighter weight, or less reps with a heavier weight if you want to tone up??

BLovedBoston said...

This is such a great post and I take what you say so seriously!! #6 is so true - the majority of my workout clothes come from TJ Maxx and last such a long time...with the exception of Zella leggings from Nordstrom LOL! xo, Biana -BlovedBoston

Traci Taylor Hart said...

GREAT POST! I love exercising and it does wonders for my mental state :) Weights definitely make a huge difference. Your quote is so accurate. I've really been working on what I eat lately.
Traci
waltzmetoheaven.com

Evelina said...

You're absolutely right! Fitness can and should be fun. Zumba is a great option but I love working out at home in front of my tv or computer!!
Evelina @ Fortunate House

Nikki said...

Fitness can and SHOULD be fun! I 100% agree!

Leslie said...

What a great post! You are such an inspiration. :) I just started to get on the bandwagon again after having a baby and I'm hoping I can stick to it! Exercise now feels like both a challenge (finding the time and energy) and a treat (when the husband can watch her)!

Brettni @ Bringing Up Brumfields said...

Great list, P!nky. I'm pretty good at cutting out my food intake in order to loose a few pounds, but I've don't feel strong like I want to. I know working out is the only way to make that dream a reality.

kerri @ cheshire kat said...

great post! i mean you gotta do what you like doing or else it becomes not fun. and it's so real about the many options of cute affordable gym clothes. i almost buy too much now ha. good post girly!

xoxo cheshire kat

LMW said...

Amen. But now I need this resistance band. Perfect for at home.

Karli | Sept. Farm said...

such a firm believer in all of these tips. great post! thanks for linking up, again!

Lauren Honeycutt said...

These tips are so helpful!! Thank you!!

Amanda Elizabeth - Meet @ the Barre said...

Yes stretching is so important to keep those muscles long and lean and prevent injuries. Such a great pos and I love all your Target picks!

Rebecca Jo said...

I so love that workout clothes are affordable now ... & CUTE!
I so learned that about lifting weights - I lost more weight doing that than anything else. Muscle burns fat. I always remind myself of that.

Misty said...

#1 - YES YES YES!! It's so hard to get women to believe they won't bulk up.

#9 - I am SO bad at this, and I know I should be doing it. I did order a foam roller last week. I'm hoping that will motivate me to stretch.

#10 - I know this, but following through has been bad for me lately. I work out hardcore 5 days a week but have gained 15 pounds over the last year. It's all food related. I totally agree that you have to find what works for you. I have tried everything. I had the most success using the if it fits your macros method. I think it's time to start tracking again.

Tiara Wasner said...

Great tips! Shoes are huge! I need to check out Target!

Andrea Nine said...

Love these tips so much and I don't think ladies realize how important all of these things are! Especially as we get older I know I definitely need the resistance and weights in my life to help with the whole sagging body thing, LOL!

Kristina (Ms.Modify) said...

I love this post! Fitness is a passion of mine as well! I attend pure barre classes 4-5x/week and I love how it's a mind-body connection type of workout! I buy all my workout clothes from TJ-Maxx and Fabletics (if you haven't tried it, you should!).

Have a great day!!

awhite said...

Amen, sister- weights are so important! I've got a Body Pump class tonight. :)

-Ashley
Le Stylo Rouge

Lindsay at Lindsay'sSweetWorld said...

Love it! I'm working on getting back to some light weight lifting to tone my arms for the summer, so I'll take all these tips to heart!

Not A Mom said...

Of course I love this post! I'm hoping to get my NASM too this year!
Linds @ Not A Mom

Erin LFF said...

AMEN to #3. It took me awhile to figure out what I actually ENJOYED doing for fitness but once I did I was so much happier! I like variety in my workouts and that helps me stay motivated. Obviously there is a lot I can't do/can't do the same way right now, but I still try to walk and lift some light weights for now! I'll be excited to get back to Zumba in a few months ;)

Jen said...

i have missed working out consistently, I am hoping to get back to it later this week.

Kate at Green Fashionista said...

So inspiring! There definitely ain't no shame in getting your sweat on at home for free! And Target has been killin' it lately with their workout clothes :-D

Tiffany Hutto said...

These are great tips! Very inspiring! I love Target workout gear. Found your blog through 10 on Tuesday linkup!

Ashley @ The Wandering Weekenders said...

All of these tips are so great! I especially love the one about not outrunning a bad diet. It's 100% accurate, which is why I've gained weight recently... But now I'm focusing on eating better and working out more, including some Jillian Michaels at home videos which are awesome!

Erica Ashley said...

Love love love this post!!!!! You are a smart lady!

Emily said...

Everything is so true!!! I know you're very much into fitness so I would take you word. I always forget to stretch!! Cute work out clothes and quality shoes are my favorite thing about working out. HA!

Laura Marie Keenan said...

Well now I feel all sorts of motivated to go work out! Totally agree on lifting weights. And Zella leggings are my favorite! I also have an unhealthy obsession with lululemon.

Megan said...

These are all great! And I 100% agree with #1 - I was doing a class similar to Body Pump but with dumbbells instead of barbells & lost quite a bit of weight from that (and a little bit of #10 too). I rarely went to any sort of cardio class! Yes to stretching! It is SO important to stretch or do some sort of warmup, especially after sitting at a desk all day!

Kenzie Smith said...

Those ten tips are great! So often girls think that they will bulk up from lifting weights but it isn't true. I need to start stretching more -- I am so darn stiff.

Sara Elizabeth said...

Great tips girlie!! It's so true about the diet and weight training!

Cara (Kindly Unspoken) said...

Awesome post with great tips, Pinky! I always try to tell people that HIIT and strength training burn so much more than just cardio alone when they are trying to lose weight, plus you are building lean muscle which looks great!

Michelle said...

I agree with all your points here. Especially the stretching. Even on days I don't exercise, I stretch! Another great find on Tuesday Talk this week. Thanks for linking with us.

Cece said...

I added those bands to my Amazon wish list because I love working out at home. We have a bunch of tools already, and adding those will help change things up. I did an 8 week challenge that included a lot of lifting. probably 3-4 days a week, and I was bored. I think it was good for me, and needs to stay part of my routine as long as it's not my main thing. I used to be a cardio bunny-but not anymore!

Kristen @ See You In A Porridge said...

basically nodding along and agreeing with all of this! i have got to get my diet under control, but you already know that haha. starting small and all that jazz. and oh, i have so many girlfriends who are afraid of lifting heavy (or just at all) in case they get 'big' and i'm like.. do i look big? do i look like the hulk? okay then.... doesn't that show you that you won't bulk up?! everyone is different but still...

carbon 38 said...

That is a great share here on losing weight. I am a bit fatty girl but I always thought that running will be enough for my weight loss. After reading your blog I would start doing weight lifting too and will buy comfortable workout leggings for my comfort.