I created a pinterest account last week. 1,000+ pins and 21 boards later and I’m currently looking for a rehab center. Know a fancy center with no pins in sight? I am having way too much fun creating a pinterest world. My house is getting cozy, my kitchen is well stocked, my walk-in closet holds beautiful clothes, and I have a pretty impressive workout routine down. Some boards I’m thinking of adding are: a boyfriend board – the wedding is already planned, a closet for him – he will be very well dressed, a baby board, and a DIY board – for the extension we are going add outback.
If you have a pinterest account link it below, I need to get my hands on more pins.
In a few weeks I’m travelling on vacation and i have been lost without to do with my new-found fitness motivation. I skip a few days of workout and completely lose all my motivation. Bringing a set of dumbbells does sound like a good idea so i have been researching body weight exercises and coming up with a travel routine to keep myself on track. I’m hoping we will do enough sightseeing that extra cardio will not be necessary.
Jumping jacks, squats, push ups, mountain climbers, cross crunches, high knees, knee pull ins, chair dips, leg raises.
Side bridge, wraparound ankle touch, double step push up, push up bird day, windshield wiper, row.
12 Move Exercise Routine:
Jumping jacks, wall sit, push up, crunch, step up, squat, triceps dips, plank, high knee running, lunge, push up and rotation, side plank.
30 Minute, No Gym BodyWeight Workout:
Tuck jump, push up, squat, mountain climber, triceps dip, glute bridge, jump plank, superman.
4 Moves Anywhere Workout:
Forward lunge, squat jump, push up, and bend and thrust.
First of all I want to say that I’m not normally a big fan of numbers, counting calories, and obsessively keeping tracking of everything. But everything has a use and I think they can be an effective tool if used appropriately. When starting out its hard to keep track of which foods to eat, how much of each, how much to exercise and when to stop eating and all the overwhelming details. Those are some of the tools I use/have used to figure out numbers and keep track of food and calories.
Basal Metabolic Rate (BMR):
Is the amount of calories you through basic body functions such as breathing. . Calories burned through normal daily activities and exercise are not calculated in that rate. The BMR should be the minimum caloric intake per day.
In order to know the amount of calories you need to consume to maintain your weight use the Harris Benedict Equation. You essentially multiply your BMR with you activity level. To lose weight decrease your caloric intake by 500 – 1000 calories depending on how much you need to lose. Do not go below 1200 calories.
Target Heart Rate (THR):
Target heart rate zone is the ideal heart rate you should be achieving during exercise. It allows you to gain the benefits of exercise without putting unhealthy pressure on your organs. It is usually 60-80% of your maximum heart rate. Maximum heart rate is predicted through subtracting your age from 220.
Food diaries can be a great way to start a weight loss journey. They help keep you accountable and make it easier to judge portions and calories.
Exercise and Workout How-To:
Resources:Some apps make it easier to come up with exercise routines, offer a way to track calories burned, track progress, and help keep you on track. Most of the ones I listed are phone/tablet options since they offer more flexibility when exercising.
In order to improve my balance and flexibility i decided to add yoga to my daily workout routine. Thought I would share some of the information i found while researching the topic.
Benefits of yoga:
Types of yoga:
This pdf by health central illustrates the different types of yoga and their benefits.
Vigorous and hot yoga are the best for weight loss.
Yoga poses and sequences:
- Make sure you warm up your muscles before starting, stretching ‘cold’ muscles can cause injury
- Hydrate especially of you are doing hot yoga
- Eat a snack or a meal 1 hour before you start, but make sure you are not full while practicing
- Be aware of how it feels and if some moves are too painful
Poses for runners:
What I look like doing yoga right now:
How i will hopefully look some day:
A few of the places, time, or activities i think i would enjoy one day: Continue reading
The Picture of Health
Provides an overview of eating habits across the world.
Anatomy of Walking
Discusses the many health benefits associated with walking. Simple exercise, but huge benefits.
The opportunities i have had
The chance to go to university
The chance to travel the world
The memories with my grandpa
A warm and welcoming home
Inspiring parents that i grew up looking up to
People that touched my life in more ways than i could have ever imagined
Peace in my life
I think i’m currently seeking contentment in my life. I am content with how my life is right now. Even small changes scare me. I have a very inflexible comfort zone. How do i start seeking excitement in my life? I want to step outside my comfort zone. I want to push my limits. As i wrote previously i want to be stronger in 2013. There are a few opportunities headed my way and all i want to do is to say no and go on my merry way. I am trying to push my self. To think about how it would feel after, being able to say “yes, i did that”. I don’t want to look back and have a life filled with what ifs and regrets.
I am starting a new series in my blog called ‘Inspiration’. I post several things i found inspiring that week including art, quotes, tips, websites, books, people, and music. It is a place to reflect on the week and give a shout out to things that pushed me in the right direction. To check out other ‘Inspiration’ posts follow the tag: inspiration.
“All that is gold does not glitter, not all those who wander are lost; the old that is strong does not wither, deep roots are not reached by the frost. From the ashes a fire shall be woken, a light from the shadows shall spring; renenwed shall be blade that was broken, the crownless again shall be king.”
Most people around me assume that a perfectionist is someone that does everything perfectly. I’d say that would be a dream come true. In reality there are very few things i can do “perfectly”. Being a perfectionist places impossibly highe expectations on my self. If i know that i would never be able to meet my personal standards i would rather not even try. I create impossible expectations that set myself up for failure and frustration. I want to be strong enough to try anyway. I want to be forgiving to myself when i come short of my expectations. Being terrified of even trying is probably the biggest obstacle standing between me and my goals.
This year i want to:
- Say yes to opportunities offered to me
- Stop second guessing my self every step of the way
- Realize that i am more than capable of accomplishing anything i set my mind to
- Never regret when things go wrong
Hopefully 2013 will be the year my resolutions will not just sit on pretty paper in the back of my cupboard. Keeping a blog might make me more accountable..or maybe not, but we will find out soon enough! A bit ironic that i’m already a month behind 🙂
List of predictable new year resolutions:
- Be happier with your decisions
- Take care of your body
- Write and read more
- Work towards your life goals