Perform the following exercise for the prescribed time intervals, on a continuous basis, until you have gone through each move 5X
Category: Fitness Flex
When Can Exercise Become TOO Much?
I’ll start with an honest statement here. I am writing this because I feel that I, like many others, might be suffering from over-training syndrome and exercise addiction.
Oh and a disclaimer: if you are reading this as someone who is contemplating beginning an exercise program- do not let this scare you away! Start that exercise program, reach those goals, it is good for your health. Just take this as an educational session on how to not get too addicted to that exercise program and start seeing problems!
How to tell if you are exercising too much? Has your body had enough? Has your mind had enough? Are other areas of your life being affected? Over-training and exercise addiction can happen to those of us with the best intentions. We want to get in, and stay in, the best shape of our lives. For some, over-exercising is just a misinterpretation that extra exercise means extra fast results. For me, sometimes over-training happens just because my body feels invincible. I’ve been into fitness for so long, I’ve studied it, I teach it, I do it 5-6 days a week. So when my body feels good it is easy to convince myself to do more, to see just how much I cant accomplish that day. If I can’t decide if I want to do my normal lift at the gym, or a HIIT class at Kosama, I do both, because I have nothing telling me not to. I feel great after both workouts, my caloric burn is through the roof, as is my metabolism. But I often don’t notice how close I am to over-training until is hits me like a brick. I find myself unable to complete the workout, not because my mind is telling me to quit, or because my muscles are just sore and it would be easier to not to that last squat, but because my body is tirrrreeeeddd, all the way down to the bone.
This cycle happens to me frequently, more frequently than I notice. And with this time, I have really stepped back to look at how it is affecting my life. Here are my initial thoughts:
- My body is just sore,I’ve had a lot of high intensity workouts recently
- My nutrition is fine, it’s not like I starve myself, not even close- I couldn’t if I tried! So I obviously am just sore
- I workout because I like to, and it doesn’t affect other areas of my life
- I exercise the same amount as I always have
But then I took a further step back and realized a few things…
- My body is transforming lately- is it my workouts or Advocare? I’ve gone weeks with multiple high intensity workouts, sometimes 2 a day, but always at least 1 rest day. I’m proud of the caloric burn and the way my body is transforming- finally “leaning” out, and I can see muscles I used to not be able to see unless I was flexing really hard and that feels good!
- Okay maybe I workout a little bit more than I always have, I guess I kind of up the intensity and/or time duration on a slow scale and haven’t realized the increase
- My weights have been stuck for awhile, I haven’t seen any new big PR’s- maybe this is a plateau?
- My nutrition is good, I don’t starve myself, but maybe 1800-2100 calories is actually too low (gasp) for my activity level. Maybe I need to re-evaluate how much I’m actually burning in a day by exercising as well as coaching group fitness and being on my feet all day….?
- Do I let exercise and nutrition interfere with my life more than normal? It’s hard for me to say. Yes I will go lift on a Friday afternoon now instead of hitting the bar at 3pm, or I will choose to eat at home before meeting my friends out, but I have always been contributing that to 2 things: 1) I have more bills to pay now, so I’ll save my money where I can! 2) I’m out of college, I don’t need to pretend to be a college student anymore..?
- Okay so maybe a few other things in my life are being affected or compromised because of my exercise habits and/or eating… I’m stressed, but is it because of work, or stressed out about fitting exercise into my day? Maybe it’s both. Maybe I feel that I’m losing my libido due to my hormones being so out of whack from all of this exericse- something I didn’t realize was so closely tied together until recently. Sometimes I don’t realize how tired my body is until I’m sitting on the couch at 8PM, and then it affects my home life, and I am just absent because my body and mind are already asleep.
- Oh and its hard for me to take rest days! It throws me off. But don’t worry, I know it’s important, so I take them!
My good news is that I do not (yet) have any signs of over-training injuries, but surely that would be the next thing to come! I could list more about how I feel, my current level of exercise, how it’s affecting my life, yadayadayada. However, I want to share some of the research, extensive research, that I have done for myself. Time to start practicing what I preach, for real.
What Science Says About Over-Exercising
When someone is showing signs and symptoms of overtraining, they might be classified as those who have “overtraining syndrome”. This is when an athlete, exerciser, etc. sees diminished performance as a result from an increase in training volume and/or intensity combined with inadequate rest days/periods and/or inadequate nutrition.
When exercise is a good thing….
- It helps control your weight
- It helps lower your risk of chronic and debilitating health conditions
- It improves your mood
- It helps you sleep better
- It boosts your energy
- It improves your libido
- It can be fun!
What happens within your body when you exercise….
- You intake more oxygen- by up to 15-20X more
- Your heart rate rises
- Your body works to release heat- by sweating
- Metabolic wastes are eliminated
- Your muscle fibers are being broken down and torn
- Certain hormones are released- epinephrine, norepinephrine, aldosterone, cortisol, testosterone, & growth hormone
Anabolic and Catabolic States….
An anabolic state is what is considered “ideal” for the body. During an anabolic state your body is building up and repairing tissues and muscles, especially those that have been torn apart during exercise. When the body is in an anabloic state it is using energy within the body for repair, growth, and maintenance.
On the other hand, during a catabolic state, the body is breaking down food and nutrients to store the energy for later use, and later anabolic processes. During this state, larger molecules in your body are being broken down into several smaller ones, and thus, releases energy to then be used by the anabolic process.
It sometimes can be hard balancing between these 2 processes
When exercising we are in a catabolic state because our body is breaking down complex sugars to be used for energy, this is a natural process that needs to happen for your body to sustain exercise. BUT being in a catabolic state for too long can be detrimental to your health and can cause muscle mass loss. Being in a catabloic state for too long is known as catabolism: it is breaking down your bodily tissues, your muscles, it weakens your immune system, even causes fatigue.
Over exercising= catabolism.
How exercise can be a bad thing….
- It can cause over-use injuries and tears in the joints, tendons, bones, ligaments
- Over-exercising is often tied to a lack of proper nutrition, or compulsive behaviors and calorie counting
- It can actually strain your heart, due to high amounts of increased heart rate. The heart is a muscle too
- It can compromise your immune system
- With too much exercise, the adrenaline is constantly pumping and other hormone levels are constantly increased, making it harder to fall asleep, stay asleep, or getting enough sleep
- Exercise might cause your mood to shift- you might be irritable, depressed, develop low self-esteem, or stress
- Over-exercising can cause some women to develop a condition called “amenorrhea” or the loss of menstruation
- Too much exercise can put you in a negative catabolic state where your body is breaking down the tissues faster than your anabolic process can build them up
So how to tell if you are overtraining, reaching overtraining syndrome, and need to slow down….
- You all of a sudden have a lack of motivation to hit the gym
- You are extra sore, even from exercises you have been doing for years
- You have reached a plateau, you are not seeing results despite your efforts
- You are restless and/or are unfocused
- You feel your soreness down to the bones & joints
- You have a lack of energy, you feel sluggish and slow
- You are getting sick more frequently
- You are feeling discouraged
The easiest way to avoid over-training:
TAKE REST DAYS! Your body, more specifically your muscles, need time to repair! They are broken down during exercise and will never get a chance to build back up (making you stronger) if you don’t give them a chance to. Rest days are the #1 most important thing when it comes to fitness success, and if rest days are hard for you try some easy “active rest” ideas…. casual walking, light & fun swimming, yoga, stretching, even yard work or gardening, be creative!
My Top 3 Take-Aways and “Must Try’s” to combat my overtraining and/or fitness addiction
- Find balance between work and exercise- especially because my job is exercise I need to consider how much work I’ve already done in the day, or plan on doing in the day, before planning my exercise
- Choose between my personal lifts and a group fitness, kosama workout. Somedays it might make sense to do 2- based on time and the different natures of each workout- but I no longer need to do a kosama strength class and my own lifting class on the same day
- Be lenient. About calorie counting (both calories in and out), about skipping the gym if just doesn’t fit my schedule, about hanging out and having a life rather than committing to the gym and a stay at home meal- even though I’ve already had 6 workouts this week- maybe that’s a sign to just let loose.
BONUS! Love my body and know that just because I’m in the fitness industry, doesn’t mean that everyone is judging me for having a sports model like body. Or know that just because I’m in this industry, it doesn’t mean that I HAVE to always be on my A-game, outworking everyone in the room, trying out multiple exercise avenues, and all the other stereotypical views that are put upon us in the industry. We are knowledgeable in fitness, we love fitness, we love proper nutrition, but we are also human, not freak-of-nature robots.
references:
Bergeron, Stephen. “Overtraining Symptoms: 7 Signs You’re Training Too Much.” BuiltLean. N.p., 05 June 2012. Web. 10 Mar. 2016.
Choueiri, Richard. “Fight Back To Build Mass: Let These Catabolic Crushers Help Keep Hard Earned Muscle!” Bodybuilding.com. N.p., 09 Sept. 2010. Web. 10 Mar. 2016.
“Effect of Too Much Exercise on You.” Effect of Too Much Exercise on You. N.p., n.d. Web. 10 Mar. 2016.
Eller, Marlan. “How Does Exercising Affect Your Hormones?” IDEAfit. IDEA FitnessConnect, n.d. Web. 10 Mar. 2016.
Maffetone, Phil, Dr. “The Overtraining Syndrome – Dr. Phil Maffetone.” Dr Phil Maffetone. N.p., 06 May 2015. Web. 10 Mar. 2016.
Mayo Clinic Staff. “Fitness.” Exercise: 7 Benefits of Regular Physical Activity. N.p., n.d. Web. 10 Mar. 2016.
“What Happens to Your Body During Exercise – Hello Healthy.” Hello Healthy. N.p., 17 July 2015. Web. 10 Mar. 2016.
21 Minute Total Body Torch
In for a quick workout? Need to do it at home? Let’s skip the nitty gritty and get to work then.
TOTAL BODY HIIT- The Total Body Torch
To be done continuously with only 15 seconds rest in between sets
- 30 seconds- jumprope with high knees
- 20 seconds- push ups or clapping push ups
- 30 seconds– tuck jumps
- 20 seconds- squat jacks
- 30 seconds- burpees
- 20 seconds- tricep dips (bodyweight or on a bench/chair/elevated surface)
- 30 seconds- rapid jumping jacks or air jacks
- 20 seconds- shoulder push ups or handstand hold
- 30 seconds- rapid alternating front kicks
- 20 seconds- plank jacks
- 30 seconds- jump lunges
- 20 seconds- v-ups
- Repeat 3 more times!
Give yourself a pat on the back and walk away proud 🙂
The Importance of Endurance Training
Endurance training: What is it, and why do we do it?
Currently, the gym that I manage: Kosama in Cedar Falls, Iowa (if you haven’t heard of it and live in Northern Iowa, check it out here: http://www.kosama.com/cedarfalls, it’s basically the bomb 😉 ) is doing an Endurance focused 8 week challenge, and sometimes the question is why are we focusing so much on our endurance right now?
Well here’s why:
There are different types of endurance training: muscular strength endurance, local muscular endurance, cardiovascular endurance, or a combination:
- Local muscle endurance is the ability of a single muscle to perform sustained work
- Cardiovascular endurance is the heart’s ability to deliver blood to working muscles and their ability to use it over a prolonged period of time
- Muscular strength endurance is the muscles ability to perform a maximum contraction time after time
Most of the time when people think of endurance training they think of running for miles on end and calling that a workout. This does not have to be true. Sure, you can train endurance with a focus on cardiovascular benefits only, but your muscles can, and should be trained with an endurance focus too.
Why Muscular Endurance is Important
According to the American College of Sports Medicine, increasing muscular endurance will limit injuries and lower the risk of overuse of active muscles.
Livestrong.com also notes that improving your muscular endurance can help you in sustaining longer and better through daily activities and also helps improve bone and joint function
how to train muscular endurance: while lifting, perform sets with reps of 12 or more
Maybe you’re someone who just likes to sweat during your workouts and therefore don’t like the idea of lifting at all! Well let me tell you, cardiovascular or muscular endurance training, you can still work up a hell of a sweat! (See exhibit A above)
Muscular or cardiovascular endurance, it doesn’t matter, what does matter is that you make sure to incorporate one, or both of these forms into your regular training regimen. If you still have questions as to why, take a look below:
10 Reasons for Overall Endurance Training
- Healthier body
- Clearer thinking
- Better self-image
- Increased confidence
- Better peace of mind
- Better sleep
- More energy
- “Fountain of Youth”
- Amazing friendships
- Better quality of life
Sources:
Bradley, Daniel. “Why Is Muscle Endurance Important?”LIVESTRONG.COM. LIVESTRONG.COM, 10 Sept. 2015. Web. 08 Feb. 2016.
Hansen, Sarah. “Top 10 Benefits of Endurance Training.” Lifehack RSS. N.p., n.d. Web. 08 Feb. 2016.
Snow Day at Home Workout
Living up here in Northern Iowa, we sometimes get the wrath of all of the major blizzards. And sometimes, we are told we are going to get 8+ inches of snow in Blizzard-like conditions, only to cancel school, work, the gym, and look outside and see a mere 2 inches on the ground.
hmmmph 
Snowed in, rained in, home with a sick child, whatever your reason is for being home and let’s face it, lazy for a day, here is a great at home workout that you can make as long or as hard as you wish!
Perform the exercises with the prescribed reps as many times as you can in a 10, 20, 30, or even 45 minute sequence.
Push ups X 20
Keep those eyes slightly ahead of you, not down at your feet, squeeze those abs, inhale on the way down, exhale on the way up, pushing with your chest
Squats X 40
Keep that chest tall as you sit, keep the weight in the heels of your feet, sit your butt back, and lift pushing through the heels
Jumping Jacks X 60
Remember: bigger ranges of motion=higher heart rate- get it pumping!!
Tricep Dips X 20
Use any elevated surface, make sure to keep your back and butt close the surface as seen here to prevent shoulder strain
Split Squats X 40 total
Use any elevated surface, put the back foot on and hop the front foot forward so you are at regular “lunge” stance. Drop the back knee down to the ground, not the front knee over the toe
High Knees X 60 Total
You have ABS, use them! Get those knees up using those lower abs, don’t cheat yourself!
Birddogs X 20 each
Opposite hand, opposite leg reach out in opposite directions while squeezing the core to hold your balance. Hold each rep at “extended” for 3 seconds before retracting. Expert level: try it off your knees in a plank position
Power lunge X 40 total
A strength/cardio move in one. Begin by lunging back, then “power” the back knee up to the ceiling while jumping at the top
Tuck Jumps X as many as you can get in a row without pause
Use your leg power! Hop off the ground by springing off both feet and landing with soft knees!
Ab finisher: Try to complete 4-6 rounds without pause
Sit ups X 30 seconds
Plank hold X 30 seconds
Ab move of choice X 30 seconds
And don’t forget to have fun with it! If you have a favorite move, add it on! Tie on those shoes, throw your hair up, crank up some music, and GET TO WORK!! Success comes to those who work when others aren’t!
OH and when in doubt if you’re working hard enough, grab a household “item” for extra weight 😉
Sincerely,
Carly
Why You Should Invest in Your Health
When you think about your daily routines and activities, have you ever thought about how much of them positively affect your life and how many negatively affect your life? Do you sit in the car or in a chair for hours, compromising your spine, your low back health? Are you sedentary in general? Do you spend hours in front of a computer, on your phone, watching TV? Do you exercise and meet recommended guidelines? Do you cook your own food or go out to eat?
What is worth your money and what is not?
What is worth spending money on: Health and Fitness
We hear it, read it, see it all the time: “Your health is the single most important thing you could invest in”, yet we also hear, read, and see “health food is so expensive”, “gym memberships are so expensive”, “I want to get healthy but I can’t afford it”, and it goes on and on.
What is not worth spending money on: Excess cable and internet packages, cell phone plans, leisurely, sedentary habits, etc.
What I think is funny is that we don’t hear, or say “cable is so expensive”, “I want to watch TV, but I can’t afford it”
Better yet: most people don’t bother to add up how much they might spend a month on eating out, watching TV, getting their nails done, getting their hair done, etc.
Did you know:
| Percentage of Americans with Cable TV:
83% |
Percentage of Americans with gym memberships: 15% |
| Price of Cable/Internet per month:
$40-$150
|
Price of Gym Memberships per month:
$10-$150 |
| Percentage of unused Cable packages/channels:
90% |
Percentage of unused Gym Memberships:
67% |
| How cable/internet use affects life expectancy:
-4.8 years of life |
How exercise affects lift expectancy:
+4.5-7 years of life |
83% of American households pay for cable TV! That is approximately the population of the top 26 highest populated states COMBINED! But yet only 15% of the population belong to a gym, that is fewer than the population of California and Texas combined.
Living a sedentary lifestyle that consists of hours of sitting, in chairs, in front of the TV, in bed, combined with little to no exercise can do more than take 4.8 years off of your life.
| Risks associated with a sedentary lifestyle | Benefits of Regular Physical Activity |
| Increased risk of cardiovascular health
|
Lowers risk of health conditions and diseases |
| Accelerated rate of bone loss, leading to osteoporosis | Helps control your weight |
| Increased risk of cognitive and mental decline | Improves sleep and boosts energy |
| Increased risk of high blood pressure and risk of stroke | Improves your mood |
- And if that hasn’t convinced you enough that exercise > sedentary habits and hobbies, take a look at this:
The total direct and indirect costs of sedentary lifestyles to chronic health conditions exceed $150 billion per year and combined health care cost for all causes exceeds $1.3 trillion per year - Cardiovascular disease costs reach $298.2 billion dollars per year
- Type 2 Diabetes costs reach $98 billion per year
- Sedentary lifestyles and physical inactivty account for approximately 15% of U.S. health care cost per year
- If both cardiovascular disease and Type 2 Diabetes (both have been studied to be linked to sedentary behavior) saw a reduction of 30% across the U.S. population, it would save annual health care costs of up to $119 billion per year
source: Reader’s Digest: President’s Challenge
So lets do some simple math, have you ever calculated how much you spend a month on leisurely items?
- Cable & Internet package: $90 (that is what I currently pay so lets go with it)
One monthly trip to the movies: $10 (per person) - Food & Drink at the movies: $10 (per person)
Netflix subscription: $10 - Misc movie rentals: $5-$10
- Plus additional expenses such as cell phone data plans, getting your nails done, etc.
- Total: $140+ (and this is a modest number)
if you had to start visiting the doctor routinely because you are not feeling well, discover you have a chronic condition such as diabetes, and have to start treating it, your expenses would look like this:
- Doctor’s visit (1 time): $130 (on average, before coverage)
- Diabetes screening (A1C test, Metabolic & Lipid panels, & venipuncture charge): $320 (on average, before coverage)
- Prescription drugs: $80 on average (source: http://journal.diabetes.org)
- Total: $530 average
Add that to the discomfort in daily living= just not worth it
Now combine what you could be paying for your sedentary lifestyle plus your doctor’s bills due to chronic diseases caused by a sedentary lifestyle: $670+
However, to reduce your risks of chronic diseases, and sedentary behavior, let’s consider this:
- A standard gym membership: $50-$150 on average
- Total: $50-$150
And don’t even get me started on the costs of eating out vs. cooking at home.
Health and Fitness might seem like an expensive business, but when 10 years from now when you are looking back on your past 10 sedentary years, the medical costs associated with it, your discomfort in your clothes and daily routine, and how you feel within your own body, you are going to wish you took the plunge and cut back on some technological, electronic, and leisurely items, and spent a few extra dollars a month making your health better. Worth it.
Sources:
“Deus Caritas Est.” Distanzierte Nähe (n.d.): 145-47. Reader’s Digest. President’s Challenge. Web. 1 Feb. 2016.
Leichter, Steven B., Sarah Faulkner, and Joan Camp. “On the Cost of Being a Diabetic Patient: Variables for Physician Prescribing Behavior.” On the Cost of Being a Diabetic Patient: Variables for Physician Prescribing Behavior. N.p., n.d. Web. 2000.
30 minute at home Tabata Workout
Let’s keep it simple. You want to workout. You don’t want to go out in the cold. You have to fit your workout while your baby sleeps. You only have 30 minutes between waking and showering to fit a workout in. Whatever your reason, here is the solution!
30 minute at home Tabata workout
20 seconds of work, 10 seconds of rest, continuously.
Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes
- Jumping jacks
- Rest
- Burpee no push up
- Rest
- Rapid squats
- Rest
- Skater hops
- Rest
- Hand release push up
- Rest
Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes
- Front jacks
- Rest
- Burpees
- Rest
- Squat jumps with 180 spin
- Rest
- Football tires
- Rest
- Military push up
- Rest
Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes
- Power jacks
- Rest
- Push up, plank jack, push up
- Rest
- Lateral hop squat
- Rest
- Heisman
- Rest
- Plank jacks
- Rest
Repeat the following 3X before a 1 min full rest to recover. -7.5 minutes
- Sprint in place
- Rest
- Lateral shuffle
- Rest
- High knees
- Rest
- Butt kickers
- Rest
- Mountain climbers
- Rest
So It’s a New Year
So it’s a new year, what is it going to bring you?
The new year strikes year after year without failure and what do we see? We see gyms busting at the seams with those resolving to finally get “fit” this year, we see fresh produce flying off the shelves quicker than it can be restocked by those resolving to eat “healthy” this year, we see banks, accountants, etc. with jam packed scheduled by those resolving to get their finances “in line” this year.
What do all of these things have in common? The tendency to dwindle off come March, and even more so by July. What’s the problem with resolutions? They tend to strive off of other’s resolutions. When everyone is gung-ho about their goals at the beginning of the year, it is easy to feed off that energy and stick to your goals, but when everyone starts slacking and making excuses on why this year is just not “the year” to finally reach those goals, it is even easier to follow the pack and ditch yours too.
Humans are creatures of habit, and when year after year you set the same goals, and ditch them the same way, that habit will engrave deeper and deeper.
So how to “fix” it?
First things first: you do not need FIXING, maybe you just need to find the inner desire and strength needed to accomplish whatever it is you want to accomplish
Stop calling it a resolution, a resolution means to resolve, and the resolve means to find a solution to something that needs fixing. You do not need fixing, you just don’t. You need goals, goals are dreams with deadlines
Set small goals, I REPEAT, set small goals! Why does January have to be THE month for goals? Why does January 31st have to be the do all, end all, of those goals? My suggestion? Have a big picture called a vision, or a dream if you will, comprised of 12 smaller images called goals. If you make a new goal towards the big picture every month you will be more likely to stick to the goals because you are eliminating boredom, self deprivation, or just a crazy state of mind telling yourself to fix something all at once. Small goals work- scientifically proven
STOP COMPARING, in fact make it a goal to stop comparing yourself to others. It does no good, not now, not tomorrow, not ever! PERIOD.
Set goals that follow your dreams and aspirations and that are unique to you- you will forever be uniquely you, treat yourself that way.
So what do your goals look like? Will your January be focused on something different than February, will you give yourself time to see change, to see results? Will you be proactive?
If you need extra help get ahold of me! I am offering online personal training, nutrition consultation, or just online help! And if you’re in the area I am offering face-to-face personal training!
Follow me on instagram at commit_fit_carly or email me at carlymae717@gmail.com
🙂
HOW TO: Holiday Health at Home
The holidays are the time of year where it seems that everyone vows to get through the season as healthy and as on track as they can, but as soon as you binge into 5 cookies 3 nights in a row, you teach yourself to accept that this is how the holidays are supposed to be and you will get on track next year.
WHY WAIT?!
If you start your New Year’s Resolutions a year before the new year starts, you are that far ahead of the game and have already subjected yourself to the hardest season to be true to your goals during. If you can get through that you can get through anything! Go into the new year already feeling great about yourself! Feel confident the moment 2016 starts and I guarantee the rest of your year will follow suite. So don’t wait, start now, you still have 1 week left of 2015 and here are some tips to get you through the holidays happy, healthy, and confident!
It’s about control, know it, have it, embrace it
- When baking: try to keep track of the calories per delicious cookie, cupcake, etc. If you know the calories before you eat it you will be more likely to eat just one rather than five.
- And if you are tempted with something sweet in front of you and are torn over what to do- GRAB the treat! By giving yourself permission to enjoy, and I mean fully enjoy, that treat you will feel more satisfied after-the-fact, and less likely to binge on more later on
- Trying to be the healthy person in a room full of 20 unhealthy people is hard. Provide some of the food! Find a healthy recipe that is both nutritious and delicious that can satisfy a sweet tooth or will leave a “salty” lover wanting seconds. You’ll know it’s healthy, they’ll think its delicious- it’s a win/win! (Pinterest is FULL of these kinds of recipes)
- People will ask you why– tell them why you are doing it! Everyone commits themselves to something, some people commit themselves to work, to their family, to their wardrobe, commit yourself to your health and be PROUD! Others might respond awkwardly to it, but 9 times out of 10 it is because they don’t know how to respond to health because they don’t know how to be healthy themselves- but wish they could be
It’s about making do with what you have. Try this at home workout:
Home Tabatas: 20 seconds on, 10 seconds off, complete each exercise 6 times before moving on
- Jumprope (real or invisible)
- Box jumps or chair step ups
- Alternating ski jumpers
- Jumping wall taps
- High knees
- Rapid jumping jacks (shoot for 25-30 in 20 seconds)
- Alternating front kicks (add a hop in between to make it harder)
- Burpees
And remember: you have one holiDAY to enjoy, it is not, and I hope it has not been a month of holiWEEKS
2016 Fitness Challenge
I believe that your health and fitness is the single most important thing you can invest in, so why don’t more people do so? There are reasons, or “excuses” for everyone who chooses not to work out, eat healthy, go to the doctor regularly.
I am challenging all of my followers, friends, family, clients, passerby-ers to challenge their health and fitness in the new year!
I want to help you reach your goals, which is why I am putting together a 2016 health and fitness challenge group! You might all be on different plans, but you have similar goals. You have 10 days left of 2015 to make this promise to yourself, commit to it before the new year! Ask me about personal training, online personal training, group fitness packages, or Advocare products to help you reach you potential. YOU HAVE POTENTIAL, now go find it!
So tell me, ARE YOU IN?!
For more information on products, packages, or how the challenge will run, email me at carlymae717@gmail.com
To keep up to date on future announcements, follow my blog page or my instagram pages carlymaee7 and commit_fit_carly
Life of Carly B 