What would a fitness website be without practical fitness advice?
First things first. Get MOVING!!
How’s this for a simple equation?
Desire to lose weight + Lack of Activity = Unattained Goal
Who wants to start a fresh new year sluggish and sedentary? This may sound so elementary but it’s an ESSENTIAL to weight loss and a life of zest and health. God has not created us to sit all day long…he gave us 2 feet and 2 arms!! We need to move.(30 minutes, 5 days per week)
Newbies: Aim for moving a total of 15 minutes 3 days (out of 7) this week. You can walk, jog, do aerobics, swim or even use the Wii! (to name a few) Get your feet wet and find out what kind of ways you enjoy working out.
Intermediate: You have 2 options this week. You can add a new type of cardio to your workout or you can add-on 10 minutes to your cardio session for any or all of your workout days.
Advanced: Pump it up. Include high intensity bursts in the middle of your cardio. Do them in a 5 minute/2 minute ratio. ( 5 minutes of a steady heartrate then 2 minutes of sprinting or “bursting” to where you are really breathing hard. Repeat)
This week, I’m going in between intermediate and advanced. Yesterday I added on 10 minutes to my elliptical routine. Today, I’ll be adding sprint bursts into my treadmill workout!
Talk to me! What is your favorite thing to do to move?
I am a newbie. Started working witba personal trainer twice a week/ hour session. And 60 min strengthening class once a week. Wow..I didn’t realize how out of shape I am. But I’ve started and that’s the 1 st step to a better me.
My favorite was your aerobics class…but since that is no longer an option lol! it’s the dreadmill! There’s something about watching the number accumulate (1 mile,1.5 mile, 2 mile, 2.5 mile) that is fulfilling!
I found your blog from Women Living Well. I LOVE it. I am starting on my weight loss journey. I plan add you to my favorites and visit here daily.
i started using the EA Active for the PS3….so far its fun, and working, and i’m sticking to it 😉 not to mention i’m SORE. im with courteny though, your class was always FUN!
I love your website. Awesome idea!! You will inspire many people. I’m training for a 1/2 marathon and every week my runs get longer and I can tell from week to week how much stronger I am becoming. I’m on week 5 of training and when I started I could only run 3 minutes at a time and now I’m running for 40 minutes straight. It just keeps getting better every week.
I have just found your blog from womenlivingwell. I had been active all my life, playing sports early on, and finally settled on running as my sport of choice. I competed in high school and college and really got burned out my senior year. Now I am 25 with an 18m old and haven’t ran in over 2 years, much less done any other form of exercise. I am at my highest weight ever now and feel really just blah with body and how I look. A lot of information, I know! 🙂 Anyway, my question to you is, how do you add in your running with children?? I work full time 6-4:30 (I have an hr drive there and back) and with taking care of a daughter at home, I just feel exhausted by the end of the day and have no clue how I could go outside and run any amount at all (much less, how do you run with no one to watch your child?) My husband doesn’t get home until late. Sorry this comment is so long, I would just love to get your advice and hear what works well for you. Thanks so much. You story is definitely an inspiration, and I hope mine ends as well as yours!! 🙂
I was gonna be lazy today and not do my workout but you have already encouraged me to just get my booty down there and do it already (after baby goes down for nap)! I think I could come up with a million excuses a day! I am doing treadmill and jillian michaels videos. I will do some “sprint” bursts today:) Love you girl!!
I just found you from Courtney–and wow, what a blessing! It seems so many of the fitness sites do not have the Christian viewpoint you share. I am SO glad to have found this! This is a much needed blog 😉
ps–I’m a bit of a cardio junkie already, but you may give me that push I’ve needed to actually add some weights & toning exercises!
Found your blog from Women Living Well and I love it! Began my New Year’s Resolution with weight loss…AGAIN! LOL! I was quite fit in high school and college, but at 38, w/two kids (one with special needs), and all my stay-at-home “wifely” duties, I’ve put myself on the back burner and let my health go. Inspired by a friend on Facebook, I have downloaded the “From Couch To 5K” podcasts and have bought a used treadmill to enable me to fulfill my dream of running in a 5K (in 9 weeks supposedly!). Can’t wait to pick up my treadmill and follow you for some awesome inspiration. Good work and God bless!
i am about 90 lbs overweight and not really athletic and i did the couch to 5k easily last spring! i am starting again after a few months of not running. you can do it!
I am a fairly new exerciser (for like the 100th time in my life, lol) I started in November with just 15 minute stroll on the treadmill and a 20 minute beginner yoga routine. I have now gotten up to 35 minutes of a hill/speed routine almost daily, until this week. We had snow and ice and hubby’s schedule was different and I let that throw me off. I normally exercise in the morning, but I will be doing a cardio pilate workout this afternoon before hubby gets home. I can tell a huge difference because I missed a few days this week!
There is a God and it isn’t me
So excited to follow along your blog! I found you through Women Living Well! Can’t wait to see what you have to teach us, encourage us and share with us!
My favorite exercise is Holy Yoga. I love it because you relax, strengthen, and become more flexible while connecting with Christ.
I typically practice at an intermediate level 4-5 days a week. I need to incorporate more cardio into my routine. Maybe I’ll look into the Cardio to 5K that Lindsay commented about.
Thanks, everyone, for your responses! Glad to see many of you are already working out and finding something you enjoy!
Nichole: There is no question that your situation is difficult. My first response was to get up early before everyone else and do it, but considering you go to work at 6am, that would be nearly impossible! I totally understand about being exhausted at night which is why I prefer a morning workout. I find less distraction there. And then with your hubby getting home late, that makes it difficult too. First off, do you run on a treadmill at home or go to a church, or run outside? That will make a bit of a difference as to how I advise you. The second thought is to have an honest talk with your husband. I’m sure he wouldn’t mind you being fit all around and maybe you could come to some agreement that “x” many days a week he would be home so you could get a run in. Third, lower your expectations. There are seasons of life that you just can’t do what you really want to do. Shoot for maybe 3 days of cardio–2 of which may have to be the weekend. Then, add in another day or two of a pilates dvd which you can do easily in front of tv once your child goes to bed. Finally, pray about it! God cares for all our needs and desires! He will carry our burdens. Let me know if you need anything else!
Lizzy: If I have anything to say about it, I’ll get you into toning before you can say “OWW”! LOL
Lindsey: Couch to 5K is a great start! Keep going!
Bernice: Isn’t it the truth? A few days missed and UGH!!
Jaime: I have to admit–I don’t know much about Holy Yoga! I really don’t know too much about Yoga in general. Sounds like you are a pro at it! I hope you find a cardio option you enjoy!
CLARE! Hello! I’m SO excited about this blog! You were so helpful last winter when Courtney had a link on her website to a message board to ask fitness questions and log accountability. You had great demos on ab strengthening exercises that I still use nearly every day! I’m SO grateful to you!
I have made a fitness goal for myself for this year as I am getting more into jogging–much thanks to my orthotics (my BFFs–lol!) I ran my first 5K on Thanksgiving Day. My husband bought me some cold-weather running gear for Christmas and it has been wonderful! I have extended grace to myself to run my regular 3 miles(no longer in bondage to run every other day) at least 2 times a week. I am keeping my goal in mind (to run to a certain locale in my area)as I extend my runs time-permitting!
AND I have a wonderful neighbor who walks on our street–we live on a cal-de-sac–with me every week-day morning before we get our kids ready for school—for a long time it was 5:30 AM. Now she has a student driving to school so it’s 6AM. We pray, talk, laugh and when the 30 minute timer goes off we head inside. She and our daily walks are a true gift from God!
Blessings to you! I will be back to read more!
Hi Kim! Good to see you again!! Congrats on an awesome routine already. I plan on adding more exercises to the blog, so keep your eye open!!
What a timely post! I’m in the middle of a pretty major health push, so this was ideally timed for me!
Hi Claire! Love your name 🙂
I’m a newby…but should be intermediate. I was doing well for a while but teething baby + sick household got me off track. So, I am getting back on track tomorrow. Thanks for this post!
Hi Rosilind! I totally understand teething babies!! Great job getting back on track. It’s worth it!
I have a 13 month old busy little boy… he sure keeps me on my toes! I just joined a gym a couple weeks ago so that I can get regular exercise in early in the morning while my hubby is still home ( I go from 5-6am)… however, my favorite thing to do is put on some upbeat worship music and dance around with my little guy. The more I move, the more he laughs… talk about great motivation to keep moving 🙂 If I keep this up for four or five songs, I can easily get in 20-25 minutes of cardio 🙂
Love it Jenna! Do you know how often I dance to Dora and the Freshbeat Band? haha! A LOT!!!!!!
The kids love it and we all get a little physical activity. Great work!
Hi Clare, thank you for the motivation. Since it is Saturday, I will be taking all 3 kids out for a walk. That’s my plan to get started! I’m looking forward to your posts!
Hi Courtney! Great job!
Do you have any recommendations for those of us who don’t have (and can’t afford) a gym membership and don’t own any gym equipment? What would you suggest for cardio exercise? I do have a large basement with a tv. Would you suggest videos? It is very cold outside, and I’m not much for being out in the winter, nor do I own any “winter workout gear.” Thanks in advance for your help and encouragement. I am really loving to read your blog! Great job 🙂
If you are looking for cardio exercise my options would be:
– DVD’s (there are SOOO many out there. Check out http://www.collagevideo.com)
– On Demand TV (if you have cable) Same idea as DVD’s, but FREE!
– Wii/PS3/XBOX (if you own). Great options out there!
Keep your eye open for some “at-home” cardio moves that I’ll show on the website which include jump rope, burpees, jumping jacks and more! You can do these in burst and have effective cardio!
Finally, being at home in the winter is very de-motivating. If you are able to, find a partner to commit to working out with you in your basement. It’s way more fun with a partner and it will keep you accountable!
Let me know if you have any other questions!
Ok, this may be a stupid question, but, what does good does it do for me to workout on the gazelle fitness machine? Is it like the elliptical or as good as walking? My husband doesn’t think there is any benefit to this machine but I have sisters and friends who swear by it. I borrowed one and I noticed that there is no device for tension control. What are your professional thoughts on this particular device? Thank YOu in advance for your answer.
I have never been on a gazelle before so it’s hard for me to say. My initial thought is nothing is good if you don’t use it and something is good if you DO get some use!
Do you enjoy it?
Would it keep you motivated to keep working out?
I prefer equipment that has a resistance control, but if that’s your only option, then go for it with gusto! (For what it’s worth, I love elliptical machines)
I hope this helps!
Hi Clare. I just found your blog today through Women Living Well and what a blessing already. I feel that God led me to your site. I made a commitment this week to get my mind and body back into gear. I haven’t been the perfect example to my kids when it comes to fitness and nutrition and it’s beginning to show. I feel so guilty looking at them knowing that it’s my fault. I started back on my daily devotions last night and also did 2 miles on the treadmill. I’m determined to get myself and my family back on the right track, spiritually and physically. Thanks so much for your commitment to our lives.
Hi Toni! I’m glad you found me! Look forward to interacting with you and encouraging you to getting fit from the inside out!
Hi Toni!! I’m so glad you found me. What a great point you make about being a great example to our family. I’ll actually be discussing that in further posts! Great job on your discipline..you won’t be disappointed!!