resistance training

My tips for workout motivation!

So, you want to work out. But, oh no! You’re feeling a little unmotivated? You don’t know where to start? It isn’t always helpful to hear “just do it,” even if it’s a little bit true. There are times where we all feel unmotivated and that’s why we need to be dedicated, let out a deep sigh, and just do it.

It’s more mental than physical. Now, I know what you’re thinking. I know exactly what you’re thinking.

“–Crap.”

How do we become dedicated? It can take weeks to months for a habit to solidify so how do we break down a few of these mental barriers to even get there in the first place?

You don’t need a gym: A lot of people get stuck on “where” before “how” and there are a number of reasons why a gym membership is actually an inconvenience or out of budget for many individuals. There are also people who find the gym absolutely boring. That’s fine! Our bodies already come equipped with cardiovascular machinery and can be used as a resistance tool. Our own homes, parks, and backyards are perfect places to workout and with the addition of a few small, affordable tools you can even up to ante without ever setting foot inside a gym.

Small steps before big leaps: If you’ve never worked out before or simply need to get more active in general; then don’t worry too much with whipping your ass into a protoplasmic pile of goo quite yet. We’re all beginners at some point in time, and you need to let yourself be a beginner. The risk of injury is high for a beginner and that’s the biggest mood killer of them all. Don’t pop in a “Maximum Hardcore Power Shred 9000X²” DVD and expect to come out of that experience with a positive outlook on the days and weeks to come. You probably have some idea of where your fitness level is at, so be generous and be forgiving. For some people, fitness starts simply at taking more stairs and walking longer distances around town and that’s absolutely great.

Write out a plan for the day: At night, I often write in my phone’s little “sticky note” application what I want to do at the gym tomorrow morning and what weight, sets, and reps I may want to attempt them at. Not only will it help you zone in and focus on the task, but you’ll be thinking about your workout in advance as well. Having a plan will reduce the number of “unknown variables” so you can just get started and stop second guessing yourself, a life-saver for the anxious. 

Set out your workout clothes and supplies the night before: No matter when you’re planning to workout, just be ready well in advance. Don’t get stuck in a situation where you’re frantically trying to slap things together, getting stressed out, and only to discover your shorts are dirty and your water bottle has mysteriously been stolen by gremlins.

Try a different time of day if you’re stumbling with your current one: This one is dependant a lot on personality and the mercy of your schedule and home life. Understandably, some people have less flexibility so it’s not always possible to switch time slots around. This was personally my biggest game changer, though. I used to workout in the evening but by the end of a day my “introvert battery” was clocked and more times than not I said, “it’s blanket time.” Morning is my favorite time of day and I’m fresh when I wake up, so I started going in the morning. It sounds obvious but it honestly was the best thing I ever did.

Find an exercise that genuinely excites you: The best workout is one that is fun for you to do, not the one that burns the most calories. Don’t waste too much time on running if you’d rather have your toenails ripped out with a pair of rusty pliers. There are a million ways to get a workout, so shop around!

Switch it up and be open to trying something new: Having a game plan in place certainly is a pillar of success, but a good dose of spontaneity can give you that twinge of excitement you’re looking for and even introduce you to new workouts you never guessed you’d like. Personally, I’d love to try a Zumba class sometime!

Try a podcast or audiobook instead of music: Only continue your playthrough a little before a workout, while working out, and a little after a workout. If you’re getting somewhere juicy, guess what? Gotta workout.

Do something if you’re not up for everything: Making a good habit and becoming dedicated isn’t about having all cylinders firing at max 24/7. That is the key difference between motivation and dedication. If you don’t feel like challenging your personal records today, that’s fine. Pick a comfortable intensity, pick a nice small chunk of time. Also, going for a walk is an absolutely marvelous workout. It counts. It all counts.  Feeling like a shut in today? Keep a jump rope and a yoga mat around. Build a list of Youtube videos you could do on that rainy day. Get some bodyweight routines in or jog in place a little. If you’re sore, just stretch. Doing a little bit of anything will uphold your habit and your dedication. Some days we achieve, other days we survive. 

Sometimes rest days are announced, not planned: If you’ve been getting into the swing of things but wake up feeling sick, exhausted, or have unexplained pain take the rest if you really think you need it. You’re not “skipping the gym,” if you seriously need the rest. Try as we might to have a super tight plan, sometimes we have unexpected issues. Rest is also necessary.

@unfcking Ask and you shall receive! I hope you find something helpful here.

2 Day Body Sculpt Workout For Women

This is a beginners routine for women who want to blast fat and tone up 🔥 simply alternate the days for an all over body sculpting workout 🍑

Day 1 (Legs and Cardio)

Barbell/Smith machine sqauts 4x12

Straight leg deadlifts/good mornings 3x12

Hip thrusters 3x12

Leg extensions 3x15

Calf Raises 2x20

20 mins on bike

Day 2 (Upper Body and Cardio)

Press ups 3x as many as you can do

Cable row/bent over Barbell row 3x12

Seated dumbell shoulder press 3x 12

Barbell curls 2x15

Cable tricep extensions 2x 15

Crunches 2x as many as you can do

20 mins crosstrainer

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

For Tuesday, September 19th, 2017

It’s still going to take myself some time and getting used to my reschedule to fully restructure my blog, so I thank all for sticking with me. I know I never need to apologize for being busy, but I’m rather aware of how much I used to post. LOL.


Right now, I’m pretty focused on psyching myself up for the driving lesson today. There is thick fog this morning, so I’m sorta shitting my pants and hope it clears before my appointment. Though, I guess that’s real life? First-time driver? Ehh. Rosh Hashanah also begins at sundown, and my fiance and I have plans together this year.

Nutrition

The pancake was absolutely incredible, but I didn’t expect it to be such a huge yield (for my pint-sized body, that is) so I’ll probably save this again mostly for running mornings or heavy lift mornings. I was active enough yesterday, but I could see it becoming difficult to calculate into other meal plans. 

Abs and Treadmill

Treadmill (10 minutes), also stepping in place between sets
Standing Side Bends: w/ 15 lb dumbbells, 3 x 12 (might replace these with another exercise, doesn’t feel effective anymore)
Core Stabilizers: w/ 15 lb dumbbell, 3 x 12
Marching Front Chop: w/ 5 lb medicine ball, 45s x 3
Plank: 60s x 2
Side Plank: 30s, each side x 2
Russian Twists: w/ 5 lb medicine ball 45s x 3
Leg Lifts: 3 x 12
Knee Tuck Crunches: 3 x 12

Apps featured in this post include Fitbit and CRON-O-Meter.

instagram

Blac Chyna working out with resistance bands.

In light of the great Nazi punching meme going around right now, I want to remind everyone that the people who were filmed socking Richard Spencer were members of AntiFa or another organization aligned with AntiFa. They were dressed the way they were to obscure their identity and were trained, prepared, etc. to risk and face arrest, pepper spray, violent police force etc. They weren’t just any random person. 

We all should want to rearrange a Nazi face but please remember that AntiFa resistance is trained to take these actions while protecting themselves and others from law enforcement. The best thing many of us can do is to support and assist these people: by not identifying them, by not implicating them, by covering their movements and not putting ourselves or others at-risk while they are working.

Punch a Nazi today, but recognize that AntiFa and aligned organizations might fight for everybody but they don’t go into these situations as everypeople. A clear understanding of their actions, goals, and the risks of their work is paramount to their safety and success.

Workout Log 7-21-17

I’m guessing the video is giving enough context that I did a home workout. The fiance wanted to sleep in. –Sleep in. I wish! That means working out at home or at the clubhouse, but the heat index + ongoing A/C problems would make the clubhouse a suicide mission. Hmm, not unless I’m up for some jank Bikram. 

I honestly kinda hate ab workouts but I guess I should do them. Gah! Why can’t it be as fun as arms? 

Running in place and jump roping (warm up)
Core Stabilizers w/ dumbbell: 15 lbs 3 x 12
Standing Side Bend w/ dumbbells: 15 lbs 3 x 12
Marching Front Chop w/ 5 lb medicine ball: 3 x 12
Plank: 60 s
Side Plank: 30 s each side
Russian Twist: w/ 5 lb medicine ball 45 s x 3
Leg Lifts: 3 x 12
Knee Tuck Crunches: 3 x 12

Apps featured in this post include Fitbit.

youtube

Some great sqaut variations for women looking to mix up there leg routine and build some 🔥 legs and 🍑

7

In response to a building fear over fears that the senate healthcare bill will require people with disabilities to lose access to healthcare and waiver programs that allow people with disabilities to stay in our homes and communities instead of an institution, Atlantis ADAPT protestors staged a sit in that lasted nearly 3 days in our state’s senator’s office. After they were arrested, we held a vigil at the Denver County Detention Center until their release. After a judge granted the arrestees a recognizance bond (release on own recognizance), it took roughly another 18 hours for them to be released.

I spent most of the 30 hours at the detention center holding vigil and arranged other care for VSEPR but he did come with for a few hours and did amazingly!

Workout Log 3-29-17

Good morning, Good Lookin’! I stuck to my word and did abs this morning. I usually do my cardio sessions on Wednesday, but after clocking out at 25,000 steps yesterday I decided it best to lay those suckers up and recuperate them. Y’know, this is pretty nice for me because I can sometimes be so stringent with schedules and routine to point of irritation if I change a single thing. The skill of organization has an ugly side! 

Running in place and jump roping (warm up)
Core Stabilizers w/ dumbbell: 15 lbs 3 x 12
Standing Side Bend w/ dumbbells: 15 lbs 3 x 12
Plank: 60s x 2
Side Plank: 30s each side x 2
Russian Twist: w/ 5 lb medicine ball 45 s x 3
Leg Lifts: 3 x 12
Heel Touches: 60 s x 3
Bicycle Kicks: 45 s x 3
Knee Tuck Crunches: 45 s x 3  

Playlist Picks: Google Music was behaving a little bit better this morning, but only a little bit. Did they put out a borked update or something? When I hit shuffle, it really wouldn’t shuffle. It would just go to a random point in the list and play in a linear fashion. So, I had to keep hitting shuffle. Anyway, I choose NOFX “Franco Un-American and Flobots “Combat.”

It’s nice again outside, so I forsee another walk. Uhm, so we’ll see how this whole “rest your legs” thing works. It probably won’t. 

What I learnt after losing 20kg in 3 months

1. It always starts on a high note but the key thing is to keep it going.

You see someone losing a lot of weight and suddenly you are so inspired and pumped to reach your ideal weight, or you realise that you have put on a significant amount of weight and decide to crash diet. It could even be for an upcoming important event. Usually this inspiration will last for a week or two, after which you start to give yourself a little more allowance, this is where most people fall back to where they were. It happened to me countless times.

You have to want it bad enough.

2. You have to be consistent.

Losing weight is hard af, but the important thing is to be consistent. This is what I did:

- take weekly progress photos (whenever I see how my body changes week by week I’m motivated to push on)

- weigh in weekly (I know how easy it is to be obsessed with the scale)

- follow inspiring people (this helps you more than you think)

- whenever I feel lazy to work out, which happens almost every single day, I tell myself this: ‘if you get out there and do what you have to for 30mins, you are one step closer to your goal. If not, the time will pass anyway even if you’re scrolling through Facebook.’

3. Workout

I started with swimming because it was the easiest. You don’t sweat as much, it’s easy on your knees, and it burns a shit load of calories.

After some time, I switched over from swimming to cycling HIIT on my stationary bike. After which I started doing blogilates’s PIIT28, and started hitting the gym after that.

What I’m trying to say is, change up your activities once in a while! Add some variation to your workout by keeping things interesting and you will look forward to it.

My best friend got me out of my comfort zone. I have been so unfit all my life that I wasn’t able to complete even a 2.4km jog. She dragged me along for a run and I fell in love with jogging. To be fair it happened about 6 weeks after I started working out.

It doesn’t get easier, you just get better!

You only need 30mins a day to complete your daily workout. Choose one workout, be it jogging or HIIT, and just do it!

No matter how tired I am, I make sure to get my 30mins in. Sometimes I impress myself with my determination.

4. Moral support

You’re committed to your goals and are working hard towards it. We all know it gets lonely sometimes. Motivate a friend to do the same! Motivate each other when things get tough or the scale is not budging. I’m lucky to have my BFF on this journey together with me.

Even for those who discourage you or those who once called you fat, you got to have the fire in you to make a change and prove them wrong!

Do it for yourself, your love ones. I know you can. I have fallen off the wagon many times too. But the lower you fall, the higher you will fly. Believe in yourself. I promise you, once you start believing, everything will fall in place. There will not be success without failure. You will get there sunshine. One day you will shine. You just got to start believing in yourself and start working damn hard towards your goal.

Old saying but pushes me a lot: 
it’s never going to be easy but it’s going to be SO worth it.

5. You didn’t gain it overnight, don’t expect to lose it in a month.

Don’t be demoralised just because people ain’t noticing the changes. Don’t beat yourself up.

I gave myself 6 months to reach my goal weight. 7kg more to go! Yay!

6: Your boobs/butt will shrink, there might be loose skins/ stretchmarks if you lose weight too fast.

What I did for boobs and butt:

Do planks and squats every day. Yes every day. It helps firms your boobs and squats give your flat booty a lift. 

I learnt this the hard way. Losing 50kg in a year 2 years ago definitely tested my skin’s elasticity. I researched ways to reduce the appearance of stretch marks since the only way you eliminate them is through a laser surgery.

Loose skins and stretchmarks are tricky. I tried everything so I can’t pinpoint what worked and what didn’t.  But it reduced the appearance of stretchmarks and my skin doesn’t look too loose either.

What I did:

- Drink lots of water (it really works!)

- Dry brushing

- Body scrubs (if you ask me I would say coffee scrub, I didn’t start selling it for no reason)

- Bio oil

- Clarins body tonic oil

- Weight training/resistance training                        

7. Relationship with food

Many asked me what meal plans do I follow or do I have certain calorie restrictions.

I have to clarify that I’m not going for a hot lean body hence this method might not work for you if you are going for that.

I do not follow any specific meal plans. I did many times in the past and tried countless meal plans including Herbal life, natroslim or even master cleanse diet. I’m not saying that all these doesn’t work, they do. You will see yourself losing weight, but it isn’t sustainable.

I eat whatever I want now but I control the portions strictly. I cut out sugar drinks too. Don’t underestimate the calories you are taking in as well, it could be the reason why you are not seeing results.

Learn to say no when being offered food (who does that?!). It’s not easy to say no to the piece of chocolate your best friend got for you, but it’s even harder burning it off later during your workout. If you didn’t plan to eat it, don’t. Save it for another day.

There are days when I have peanut butter toast in the morning, fish soup for lunch and economic rice without any rice (just the meat and vege side dishes) for dinner.

But there will also be days where I crave fried chicken. I order them without sides and go without sugar drinks.

Sometimes I live on ban mian (Singapore-style noodles with mince pork soup) without finishing the noodles. Or some days I have fruits before going to bed.

I try to keep my calorie intake within 1500. I don’t feel starved at all and I eat whatever I want in moderation. It keeps me content to keep going.

You are what you eat. If you know the food you are craving for is unhealthy, have it in small amounts. We all know what happens when we over indulge. A healthy journey consists of 80% diet and 20% exercise.

Food that will help you in your journey:

- Water, just drink enough water.

- Unsweetened green tea, yes you’ve heard this 2 million times. But it works.

- Fruits: Papayas, Watermelons, Apples, Bananas, Lemons and Kiwis.

- Needless to say lots of vegetables

Try new recipes like cauliflower rice. Or replace potato chips with kale chips.

There won’t be any food to avoid in my list because I genuinely believe in moderation.

8. Curbing cravings

You just had dinner but you are craving for dessert. We all know it’s not acceptable to do it every day.

I’d go for a jog if I were you. The cravings for unhealthy food usually subside after a run. You’ll burn 150 calories with 30 minutes of jogging, but it takes 1 serving of potato chips to gain it back. Is it worth it? You be the judge.

If not I’ll find an alternative like yogurt or fruits to curb the cravings.

The last method is to take off your clothes in front of the mirror and stare at your body. Tell me if you still want that tiramisu after that.

Many times we eat not because we need it but because we want it. A treat is only a treat if you have it once in a while. 

9. Shitty days

Just recently I broke down and cried just because I felt fat. I felt like the ugliest/biggest girl in the world and I just wanted to hide away from the world. There will be days where you feel like shit and nothing you do makes sense to you.

I allowed myself to cry and tell myself that I’m not good enough.

Sometimes we have to embrace our emotions instead of hiding them. Only when we acknowledge what we are feeling, will we be able to fix what’s really broken inside.

After my emotional battle, I pick myself up and continue whatever I was doing. I fixed what was going on inside and stayed focused. People around me saw results. I saw my results. I deserved every single bit of it because I worked hard for it.

Happiness is a choice. You are how you feel about yourself.

Don’t give up on something just because of the time or the difficulty to achieve it. The time will pass anyway. If you don’t work on yourself, who’s going to do it.

I learnt to love myself for every stretchmark, cellulite and scar that’s on me. At the same time, I do my best to be a better version of myself.

10. Take a break If you are tired, not quit.

Lastly, regardless how many times you fail, as long as you get up and try again, you will succeed in the end.

Getting healthy is not a quick fix, it’s a lifestyle. There will be days you feel like eating fast food and not working out. But as long as you get back on your feet the next day, I promise that everything will work out.

Never ever give up on yourself and your body, because you are the only one living in it.

Hope this helps!! Happy 2017! Keep on rocking! :) Let’s embrace 2017 together and achieve whatever you need to acheive!

@motiveweight - submission 

Workout Log 9-5-17

This post won’t follow my usual format. There’s close to no food in the house so that seems like a…priority. So, I’m going to walk to the store. Did a tiny little home workout this morning. Still a little bit in hot mess mode but I’ve been walking a lot and doing body weight exercises.

jogging in place, arm circles, and jumping jacks (warm up)
100 pushups
30 tricep dips
3x10 bicep curls (w/ 15 lb dumbbells)
3x10 hammer curls (w/ 15 lb dumbbells)
3x10 triceps extensions (w/ 15 lb dumbbell)

Inktober’17 (2/?)   Inktober 1   Inktober 3   Inktober 4   Inktober 5

The Three Porgeteers

PORG 1 “ Together we will save Rey…chirp.. or die trying…chirp”

PORG 2 “ chirp…yes..chirp”

PORG 3 “ die ?…chirp…DIE?”

#thefirstorder better watch out

Workout Log 8-29-17

Abdominals and a Quick Mile

Woot, woot! Today was a pretty great workout–if I have to say. I was being so dodgy this morning. I went up to the clubhouse this morning instead of the gym and even up to the point of having my hand on the gate I was telling myself, “You know you can just go back inside, it’s right behind you. You could just grab a coffee and leave.” I didn’t do that… I worked out!

I did a nice mile on the treadmill at 5.0 mph. Trying to get my pace up just a little, not that I’m hell bent on blazing through my half marathon. I jokingly do tell myself, “The sooner you finish it, the sooner you get the grab bag.”

I also did some abs this morning as I really do admittedly get neglectful of them. Though, if I do have to say so…I’m one of those a-holes who doesn’t carry a lot of body fat in their mid section either…

Treadmill (12 minutes)
Standing Side Bends: w/ 15 lb dumbbells, 3 x 12
Core Stabilizers: w/ 15 lb dumbbell, 3 x 12
Marching Front Chop: w/ 5 lb medicine ball, 45s x 3
Plank: 60s
Side Plank: 30s, each side
Russian Twists: w/ 5 lb medicine ball 45s x 3
Leg Lifts: 3 x 12
Knee Tuck Crunches: 3 x 12

I then walked to the corner store for coffee. I only recorded the abdominals part of the workout–oops. I do steps and jump roping between the sets to keep my heart up, which is why there is still quite a few steps recorded.

Playlist Picks

Google Music went on an early 2000s pop punk binge this morning…

Not gonna lie, I’ve always wanted to do a super posed lower body shot for the shiggles. A more fitted top would have more effective, though…

Apps featured in this post include Fitbit.