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GET FIT STARTING TODAY
Personal Trainer
No Equipment Needed to Get Fit!
by Shawna Wanemacher, president of Body & Spirit, Inc.
WAYS TO STAY MOTIVATED TO KEEP THOSE EXTRA POUNDS OFF

Ok let’s face it, when it comes to the motivating ourselves to workout it is not only a mind game we play with ourselves, but a struggle as well. On one shoulder we have the little voice saying ‘Just do it! Get moving! You need to!’ On the other shoulder, we have the other little voice saying ‘But I don’t have time. I am too tired. I have to take care of the kids. I promise myself to start tomorrow…’ So here are a few motivation tactics you can incorporate into your daily routine and throw away those excuses for good.

  • YOU’LL LOOK BETTER! Enough said. Vanity aside, how much better do you feel mentally when you shed those extra 5-10 pounds? When you’re fighting the excuses, think of how you have felt in the past when you’ve been your lowest weight and keep that focus as you’re putting on your workout attire.
  • THINK OF THAT PIZZA YOU HAD FOR DINNER LAST NIGHT AND HOW IT’LL END UP ON YOUR BACKSIDE… Come on, we all know what we’re suppose to eat and what we’re not. The least we can do is attempt to work it off if we’re going to eat it. Even if it’s only 15 minutes on the treadmill...at least you’ve done something!
  • DON’T EXPECT TOO MUCH IN THE BEGINNING. Just because you decide to make the decision to workout, doesn’t mean you have to do 1 hour of hardcore running. Start out with small expectations and do what your body allows in the beginning. Go for a walk 2-3 nights a week, then challenge yourself after 2 weeks and add a skip to the walk to elevate the heart rate safely. Or stop every 2 minutes and do a set of 15 jumping jacks.
  • FIND AND EXERCISE THAT IS FUN & EXILERATING! Go for a bike ride. Go swimming. Kayaking (don’t forget your sunblock). Take an aerobics class, but one that you’re comfortable in and find that you enjoy. Study the facility’s schedule and don’t hesitate to talk to the instructor or manager to ask their opinion of what style of class will suit you best. Invest in a Wii. Yes, they are pricey, but compared to your health, the price of a Wii is chump change. Trust me; they are a blast and a great way to have fun while burning off those extra pounds.
  • HIRE A TRAINER. You don’t need to go to the gym if you’re not comfortable. There are many in home trainers out there. Find one that fits your budget that you’re content with. You don’t need to invest within the first meeting. Ask if you can do a trial session and pay for just the initial visit or training so it allows you to see what they can offer. Most trainers understand that this in an investment and should have no problem allowing you to pay for an ala carte session to see if they are right for you.
  • ASK FOR SUPPORT FROM YOUR FAMILY/FRIENDS. Tell your spouse or friends that you’re about to start working out and ask them to help keep you motivated. Ask them to ask you from time to time how it’s going and what you’re doing specifically. You’ll find they’ll support you and be happy for you as you make progress. And you won’t want to let them down will you?
  • MEASURE & WEIGH YOURSELF. Make a plan to weigh and measure yourself once a month. Do not go crazy jumping on the scale every day. Put the scale in the closet so you’re not tempted. Only bring it out on the day that you’re suppose to. Plan to check your status during your best time of the month; women preferably work around your menstrual cycle. Whether it’s the first or the 15th of the month, plan it.
  • REWARD YOURSELF. No need to over indulge, but treat yourself with one day a week of no workout and a little R & R. And tell yourself you’ve earned it. And look forward to that designated day throughout the week and what you have to do to earn it.
  • COMMIT. Whether you promise yourself to go walk the beach or your neighborhood, commit to it as if it’s an appointment. Two or Three times a week you have an appointment for the aerobics class, you have to get on the treadmill at home, or you and your spouse have a fitness DVD to do. However it works best for you time wise, commit. It doesn’t hurt to turn the phone off too during your session…
  • DO IT FOR YOUR HEART & YOUR HEALTH. You’re not getting any younger, and you need to keep that heart pumping. Too much weight can also cause a lot of pressure on your knees. I’m sure you don’t want to invest in a knee replacement down the road when you might have been able to prevent it by simply keeping the weight off those knees, do you?
  • DO IT FOR YOUR CHILDREN/FAMILY. If there is anything in the world to motivate you, it should be your loved ones. Your children will be thrilled at the thought of you taking care of your health, not to mention have a whole new respect for you. You might motivate other family members to jump on the bandwagon, and that alone can be a huge reward knowing you inspired someone to be healthy.


How many times have you used the excuse ‘I don’t have time to get to the gym’ or ‘I don’t have access to gym equipment’? What if I told you that you can tone and reshape your body with a few simple exercises right at the base of your bed without even having to walk out your front door? Many gyms can be quite intimidating as we all know no matter what shape, size, or build we are. There is always someone who looks better and can scare us right out the door after our first visit. Thankfully we can workout directly in the privacy of our own home.

What you’ll need:

* A basic standard chair or bench seat

* Two cans of soup or canned vegetables each around 14 oz or so, but equally the same in weight

* A workout mat or a bath towel will work if no mat available. So lets get started

Have a seat on the chair, place your feet out in front of you as you naturally would. Place your arms out in front of you and push from your heels as you stand up, and then sit back down tightening your stomach with each repetition. Try this between 10-12 times, rest and then repeat for another set. You should feel this primarily on your thighs as well as your buttocks.

Next we will sit up nice and tall on the chair holding the soup cans atop our shoulders, right next to our ears. Raise the cans upward straight up over your head, then lower back to start position exhaling with each raise. Repeat this 10-12 times, rest and then start another set. This is strengthening the shoulders.

For our third exercise we will again sit up nice and tall on the chair. Place your hands on the sides of the chair with your shoulders remaining relaxed throughout this exercise. Extend one leg directly out in front of you and raise and lower it back to the floor without letting it touch the floor 10 times. Do the same with the other leg. Do each leg 2 sets of 8-10. This again is building leg strength.

Now for some toning on our arms… We will once again be seated and holding the soup cans. This time as we sit up nice and tall, we are going to extend our arms out to our sides, and raise the cans no higher than shoulder height. Lower them back down to your sides keeping your arms straight with a slight bend in the elbows throughout. Exhale with each raise, and repeat this movement 8-10 times keeping the shoulders as relaxed as possible. You will feel this across the tops of your arms.

Now we will move to the floor and lay on our mat or towel for some basic core abdominal work. Place your hands behind your head and keep your knees bent. Tighten your stomach, exhale and raise your head off the floor for a basic crunch move. Many people seem to strain the neck as they do abdominal work. Try to think of your stomach as the main component in pulling your head up off the floor by thinking of a string attached from your stomach to your chin. Keep your neck and head as relaxed as possible and concentrate solely on tightening your stomach. Repeat this exercise for 2 complete sets of 10-12.

We now have touched on a few very basic yet effective exercises that you can incorporate into your day all without leaving your home! Doing this approximately 3 times a week can not only tone and strengthen, but can also reduce stress, increase your cardiovascular endurance, as well as burn calories and fat.


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