Fat-Free Friday, Workout Edition

First, let’s get this over with: I weigh 155.6. Yes, I still haven’t been eating well. In my defense…junk food is delicious. But, I’m hoping for a better week starting…now. No more excuses.

I just realized that it’s been awhile since I really talked about fitness and exercise on this blog, so instead of whining about my oreo addiction (yummers), let’s discuss how to get moving!

A few months ago, I was going to a LOT of gym classes, because they are, in my opinion, the most fun way to get a really good workout. I mean, you can’t slack off when someone twice your age is because you working hard – and in better shape than you! Or when someone twice your size is rocking the moves that you struggle with. (Note: you don’t have to be thin to achieve a high level of fitness! Just start working at it!). Lately, though, I haven’t been attending as many classes, though it’s not because I’ve fallen out of love with them. It’s simply due to my schedule, and often the times that are more convenient for working out aren’t the times when classes are offered. No big deal. I can sweat it out myself, now that I (kind of ) know what I’m doing.

I’m a believer in doing both strength and cardio exercises. Cardio burns more calories in the moment, and strength helps build muscle which burns more calories in the long-term. So doing both is ideal for me.

I tend to get lazier as my workout progresses and I tired, so the first thing I decide is what I want to focus on most that day – cardio or strength. Whichever I decide is what I do first, while I still have lots of energy.

If it’s strength, I always start with legs, then move onto arms, and finally, abs. Leg exercises include squats with a 30lb bar (I need to go higher), lunges holding 12 pound weights (also need to go higher), curtsy lunges and side lunges. I’ve also tried one-legged squats, but man my balance is horrible! Arms could involve bicep curls (30lb bar) or hammer curls (12 or 15 pound weights), push ups, tricep dips, shoulder presses, and more. I usually try to do about 10 minutes on legs, 10 on arms, and 5 on abs.

For cardio (20-30 minutes if I’m doing strength as well), I do whatever interests me that day – the stair climber (I only last ten minutes), elliptical, treadmill, or the bike. Often I use two different machines during my workout, just to avoid boredom.

Outside of the gym, running is still my first love. I also go for walks, and sometimes my husband and I take the kids in the bike trailer for a ride…but he has to pull them on HIS bike. I’m not THAT strong.

When in doubt (and short on time), try this efficient 7-minute workout! It is comprised of 12 different moves that work the different muscles of your body and get your heart rate up. You do each move for 30 seconds, then rest for ONLY 5-10 seconds in between. Doing the circuit even once benefits your body…but you can also do it 2-3 times if you wish. I try to fit this in on days where I don’t have time to hit the gym or go for a run.

As for my husband? He does absolutely no exercise and is almost all muscle. And he eats whatever he wants. I understand that he has a physically strenuous job, but STILL! It's just not fair!!