Start and Stick to Your Workout Plan

*This is a sponsored post. Thank you for your readership!

Do you really want to build muscle and not waste time? Well, this article was written to help busy people build muscle and lose weight in an efficient way. For a muscle mass training program, training must be intense, frequent, heavy and composed of basic exercises. This article will, therefore, help you discover the essential steps that will allow you to progress in the long term because that's how you will have the best results.

Here are the important points that you need to respect in order for your muscle mass training program to work. During this period, it will be necessary to favor compound exercises which will allow big gains in muscular mass and strength. The basic exercises of muscle mass gain are those that work for the large muscle groups. Therefore, apply these methods to your workouts and you'll build muscle.

Here are some points to follow for your muscle mass training program. Remember, when you are using multi-joint and multi-muscle exercises, you are working many muscles at the same time, resulting in more calories burned and a shorter, more effective workout.

With proper planning, repeated workouts can enhance gene activation to achieve a higher level of activity and muscle growth. Give the muscles time to recover from the session and sleep as much as your schedule allows.

The number of repetitions is perhaps the most important element and will make the biggest difference compared to other types of training programs. You will waste your effort if you resort to excessive repetitions to literally destroy the slightest muscle fiber in your arms. As a result, you will shoot yourself in the foot and slow down your muscle gain.

Therefore, a workout must be balanced to work the opposing muscles in an equivalent way in terms of the number of exercises, series or frequency of work. In addition, each worked muscle sends a slight anabolic signal to all the other muscles of the body, via the circulatory system. Opposing exercises are therefore an excellent method to stimulate the muscles quickly and effectively.

For a beginner or an intermediate practitioner, the recommend reps are between 9 and 12 repetitions per series (except for special cases). Because with less than 5 repetitions, you will mainly work strength, and with too many repetitions (more than a dozen) you will mainly work on your stamina.

Training is only part of a good bodybuilding program, nutrition is responsible for more than half of the results. Have a proper nutritional regime, so that the body has the right amount of macronutrients to build muscle and recover quickly.

The interesting point of this concept, revealed by the research carried out on this subject, is that if your diet is sufficient in proteins, calories and carbohydrates, and you have opted for the right food supplements, you can really take advantage of a bodybuilding program. For maximum gain, you must pay attention to the meal that follows your bodybuilding training. Do not forget that intensive training will stimulate your appetite not only after the session but also the next day.

For muscle mass gain you should eat about 1 gram of protein and 2 grams of carbohydrate per pound of body weight per day depending on your fat percentage and your training volume. It is during recovery that muscle growth is made.

Under-nourishment is a real probable possibility for many people. Focus on eating lots of real, whole foods and planning your meals ahead of time, if possible. Pre-packaged dinners like ones from Paleo on the Go (my personal fave), Pete's Paleo, Freshly, or Nutrisystem will also help you consume nutritious meals. However, Nutrisystem cost tends to be lower overall, as PureHealthyLiving.net shows in their helpful article.

Health and wellness comes from a comprehensive approach of taking care of yourself physically with workouts, sleep, good nutrition, and stress-relief and also caring for your mental health as well.

What is a new habit you are starting that will help you stick to your workout plan?

5 Must-Haves To Get Your Best Workout

Wayyyyyy too often do I see people wasting their precious time by not getting the most out of their workouts. So many of us have been there too - not feeling motivated, sluggish, doing the same exercises every single time we go, not giving our bodies the recovery it needs, getting distracted. It happens. 

That wasted time adds up fast! I mean -- come on, if you work out 5 times a week for about an hour, that's 20 hours a month wasted, 240 hours a year wasted. 

Not anymore! I am sharing with you my 5 must-haves to get the absolute most out of your workout. Let's get right to it. 

#1. For me the workout really starts before I even get sweating. I have found if you aren't in the right head space to rock and roll, you are not going to get the most out of your time at the gym. I like to dress for success, listen to awesome pump-me-up music, and think about the feeling I had at the end of my last dynamite workout. 

A lot of my workouts lately have been at home, and I find that it's way too easy to stay in pj's to workout. The problem is -- when I do that, I don't give my best workout. I just got this super cute outfit from Fabletics to help me feel my best and be ready to work. 

#2. Have a goal. If you go into work each day just to clock hours, you are not going to be as productive as if you had a goal for that day or several goals. Same thing with your workout. Go into it with a goal. Do you want to do more reps of pushups? Are you trying to run faster than you have before? Get in another round of Tabata than last time? Now get it done! 

#3. Ever heard of this rockstar kind of HIIT called Tabata? It's an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. These kind of workouts give you an awesome calorie burn during and AFTER the workout. They are a crazy good way to make the most of your time getting stronger! I have shared a bunch of Tabata workouts on this blog for you here. You can take care of cardio or strength training or both with Tabata workouts. Trust me - you'll be hooked!

#4. Recovery. I used to have no idea that I needed to help my body recover after a workout. I mean - you are literally breaking down muscle fibers and want to help them rebuild. The way to do this? Amino acids, protein, good carbs. Your body needs those building blocks to recover and build stronger from your awesome workouts. One of my recovery game-changers has been AminoWise. I love to drink this during or after a workout to give my body the branch chain amino acids they so desperately need. And I can feel the difference in my body if I don't drink them. Can't get up the stairs after your intense leg workout anyone?

By the way, I am assuming you are working on your healthy eating, right? I don't even need to go into that, because I know you are eating lots of good fats, protein and vegetables galore. 😼

#5. As we talk about recovery, I have to mention sleep. So much happens while you sleep at night, and if you are not getting enough good quality sleep, (I get 9 hours a night, no joke) you're going to feel it. Trust me, that lack of rest and rejuvenation will come to bite you. Hard. Please take the time to make sleep a priority and the earlier you can get to bed, the better. You can always get up earlier if you need to. 

As a personal trainer, these are the things that keep me motivated and working hard and getting in the best workout in whatever amount of time I have. Pick one of your favorite tips and get started today!

This is a sponsored post. All my words, thoughts and images are my own. 

Wellness 101: Simple Strategies That Promote Healthy Living

Wellness 101: Simple Strategies That Promote Healthy Living 

If leading a healthier life is one of your goals for 2017, know that you can hit that goal! One great way to make it happen is by coming up with a plan and setting smaller goals to help you hit the larger goal. Below you'll find just four of many strategies you can use to promote healthy living starting already today. 


1. Make Meditation A Must. Meditation is beneficial for numerous reasons, including the fact that it can counteract the anxiety you experience due to the pressures of work or complications in personal relationships. Some of the other benefits of meditation include clearer thinking, better sleep, and enhanced immunity. Note that you can begin receiving these health benefits by meditating for just 10 minutes each day. I personally love the Calm app, which I use as often as possible to help with everyday stress.

2. Hire A Personal Trainer. At this time, roughly 80% of Americans fail to get in the recommended amount of exercise. Yet you need to get in regular physical activity if you want to look and feel your best. Some of the great benefits you'll attain from leading an active lifestyle include a slimmer physique, more energy, better memory, more youthful looking skin, and a better metabolism. With these realities in mind, be sure to consider the value of hiring a personal trainer. She or he will be able to develop a customized fitness plan that enables you to get fitter and stronger. Also note that the personal trainer will be able to offer you external motivation on days when you don't feel like working out.

 3. Develop A Meal Plan. If you're serious about getting healthy, get serious about eating well. Many health coaches and wellness professionals argue that diet is the single most important factor in contributing to or detracting from an individual's mental and physical equilibrium. As such, you want to focus on eating nutritious, delicious food around the clock. Developing a meal plan is one of the simplest and most effective ways to ensure that you do so. If you're not familiar with the world of nutrition, you can hire a nutritionist to put a plan together for you. You can also use free online resources like www.cronometer.com to log in your food and then determine whether you're attaining all of the vitamins and minerals your body needs to function optimally.

 4. Purchase Your Health Products Online. Oftentimes, people complain that getting healthy takes too much time and/or energy. If this is one of your issues, note that purchasing high quality health products via internet can make the process of wellness optimization much smoother and simpler. Companies like Health365 are pleased to offer clients a wide range of wonderful supplements and wellness products that will contribute to mental and physical well-being. Visit their website now if you want to buy glucosamine online or simply browse through their selection!  

Start Your Wellness Journey Today! You can do anything you set your mind to. This includes getting healthy. If you're ready to get on the road to wellness now, start implementing the health strategies outlined for you above!

You can do it!

*This is a sponsored post. Thank you for supporting our blog.

Aurorae Summer Essentials Giveaway!

Summer is in full swing here in Minnesota, and we are loving the hot temps and sunny days. We love going to the beach, for walks, or just running around our yard barefoot - whatever we can do to be outside and soaking up the sun.

I want to share with you today two of my summer essentials - my favorite tank and sandals. Both are from Aurorae Yoga, which offer so many great products to fit your healthy lifestyle.

Let me first share about the sandals. These are not just your average flip flops. Oh no - these flip flops are Yoga Mat Flip Flops! The footbed is actually made from real yoga mats, which makes wearing them super comfortable. The vegan leather straps are lined with their own Yogi Pose pattern, and these straps haven't irritated my feet yet (and I have been wearing these flip flops all summer)!
Another thing that really sets these apart in my mind is that they are eco safe and free of toxins, plus they come with a 1 year warranty!

As for the Flowy Racer Back Tank Top, let's just say it is a favorite of mine to wear to the gym, or the beach, or to the library. It looks cute with almost anything. It is very soft and comfortable to wear when working out. It is also very flattering for any figure, which is the best quality to have in a tank top.

Want to add these to your wardrobe? Check them out on Amazon or enter our giveaway below!

We are giving away (1) Tank Top and pair of Yoga Mat Flip Flops to (1) lucky winner!

Enter below

a Rafflecopter giveaway

Thanks to Aurorae for these awesome products for review. No other compensation was given.  

Tabata 14 - Torch Your Legs and Abs Workout

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is one of the workouts I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your abs and legs! I call this workout Torch Your Abs and Legs, because it is going to torch calories and your abs and legs had better be on fire by the time you are done. And you do not need any equipment, so you can do it anywhere! 20 minutes, anywhere. No excuses! Have fun getting ripped and burning fat!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout soon to keep your body guessing and the fat flying off!

Tabata 13 - Torch Your Abs and Legs - No Equipment Needed!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Squat Plank to Straight Plank- 20 seconds on, 10 seconds rest - 8 X

 

Ready to get your heart pumping? Get into a plank position on your hands and toes. Sit back over your feet as far as you can, then propel yourself forward into a straight plank. Then repeat. Feel your abs and legs start to burn! 

Round 2 -  Side Plank Leg Sweeps - 20 seconds on, 10 seconds rest - 8 X

Start in a modified side plank on one knee and the hand of that same side. Lift the top leg up parallel to the floor and sweep it forward as far as you can and then sweep it back behind you, keeping your belly pulled in towards your spine.  *To make it harder, come into a full side plank on both feet instead of on a knee and perform the leg sweeps.

Round 3 -  3 Way Squat Jumps - 20 seconds on, 10 seconds rest - 8 X

  Start in a wide squat, sitting into the middle/back of your feet. Staying in this low squat position the entire time, jump your feet a little closer and then all the way together. Then jump them back out to where you started and repeat.

Round 4 -  One-Leg DownDog to Plank Knee to Elbow - 20 seconds on, 10 seconds rest - 8 X

Talk about core power! This move is fantastic for your entire core and more! Start in a downdog position and lift one leg towards the ceiling to come to one-leg downdog as you inhale. Swing that leg down and bring knee to elbow as you exhale. Keep that belly pulled in! Alternate sides after each 20 second burst.

Round 5 -  Narrow Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X

Start in a lunge position, with feet closer than a normal lunge, with back knee right behind front heel. Lunge down, reaching toward floor, bending both knees into a 90 degree angle. Jump up and reach above you. Land back in the lunge position you started in. *To make it easier, take out the jump and just lunge and stand.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 non-consecutive days a week to get in awesome shape and join me next time for another great Tabata workout!

*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*

Aurorae Resistance Bands Set Giveaway

Who has ever used resistance bands? I love them for a variety of reasons:

• They are great for strength training and stretching
• They are affordable and allow you to do a variety of at-home exercises
• Anybody of any fitness level can get a good workout from using them
• They are easy to take with you on trips or vacations, so you can workout from anywhere

Aurorae, an active lifestyle e-retailer that is a long-time favorite of mine, recently sent me their awesome resistance bands set.  It is a very complete set that comes with padded handles, a door anchor, am ankle strap, a detailed guide book and a carrying case.

Each band is a different resistance, so you can use them for many different muscle groups and use harder ones as you get stronger.  

Yellow 2-4 lbs., Blue 4-6 lbs., Green 10-12 lbs., Black 15-20 lbs., Red 25-30 lbs

 One way you can use them is by attaching the handles to the bands with a very easy click attachment. With this, you can do all kinds of exercises: squats, rows, chest presses, tricep extensions and bicep curls, which I am doing by standing on the center of the band and pulling upwards with my palms facing the ceiling, seen below.

 If you want to try the ankle strap, then just quickly click the handle strap off and click the ankle strap on.

 You can attach the other side of the band to a door with the door anchor. From there you can have fun doing all kinds of exercises such as: leg extensions, leg abductions and adductions, and so much more.

 Now, do you see why I love resistance bands? These Aurorae bands are super durable, very easy to use and come with a how-to guide and carrying case to get you started on your workouts immediately. Plus, they come with a lifetime guarantee! Cannot beat that!

We are sharing the exercise fun! (1) Lucky reader will win (1) Aurorae Resistance Bands Set! Enter below.

a Rafflecopter giveaway

Thanks to Aurorae for their product for review. No other compensation was given. All opinions are mine. 

Tabata 13 - Fully Body Fat Blaster - No Equipment Needed

It's our favorite day of the week again! Why? Well, because we are crazy about Tabata, and we give away FREE Tabata workouts right here. Yep, it's your lucky day! (If you haven't learned about why Tabata is one of the workouts I recommend most as a certified personal trainer, read all about it here.)

Today, we are going to work your entire body - yes, head to toes! I call this workout Full Body Fat Blaster, because it is going to burn mega fat and your whole body had better be on fire by the time you are done. And you do not need any equipment, so you can do it anywhere! 20 minutes, anywhere. No excuses! Have fun getting ripped and burning fat!

Work hard during each 20 second burst and enjoy the rests in between. Make sure you are giving it 100% to see the best results! Do this workout 3 times this week, every other day, and then I will give you a new workout soon to keep your body guessing and the fat flying off!

Tabata 13 - Full Body Fat Blaster - No Equipment Needed!

This is an interval workout that consists of hard work for 20 seconds and then 10 seconds of rest directly following that. You repeat that pattern for 8 sets. That is one round. You can choose to do as many or as few rounds as you would like. This workout contains 5 rounds. Do as many as you can and challenge yourself to finish them all!

Round 1 -  Bear Crawls- 20 seconds on, 10 seconds rest - 8 X

I love these! This total body burner is going to get your metabolism revving right from the get-go! Get down on hands and feet, knees hovering right over the floor. Crawl forward lifting opposite hand and foot. Crawl forward about four times before you crawl backwards. 

Round 2 -  Narrow Lunge Jumps - 20 seconds on, 10 seconds rest - 8 X

Start in a lunge position, with feet closer than a normal lunge, with back knee right behind front heel. Lunge down, reaching toward floor, bending both knees into a 90 degree angle. Jump up and reach above you. Land back in the lunge position you started in. *To make it easier, take out the jump and just lunge and stand.

Round 3 -  Pushup and Reach - 20 seconds on, 10 seconds rest - 8 X

  Start in a plank position, with hands directly under shoulder. You can start on your knees for an easier version. Bend elbows to come into a pushup. As you push yourself back up to plank, reach one arm forward straight ahead of you. Keep hips flat facing the floor.

Round 4 -  Side Plank and Leg Swing - 20 seconds on, 10 seconds rest - 8 X

Talk about core power! This move is fantastic for your entire core and more! Start in a side plank position, on your hand and same side knee. Keep your hips lifted and abdominals tight, kick the top leg out straight ahead of you. Bring it back to start and repeat. 

Round 5 -  Squat Jump Over the River - 20 seconds on, 10 seconds rest - 8 X

Start in a squat position, putting the weight in the middle and back of your feet. Jump up and over the imaginary river (or put a weight or any other object you have laying around down on the ground). *To make it easier, stay up higher in the squat without touching the ground each time you squat.

That is it! Rock this workout, and you are going to feel amazing! Remember, do this 3 non-consecutive days a week to get in awesome shape and join me next time for another great Tabata workout!

*Feel free to ask any questions. Also, please remember to consult your doctor before beginning exercise. I am obviously not responsible for any injuries or accidents that happen during or after this workout. Be safe and be healthy!*