Obviously I need to make extra time to increase my back strength so I decided to whip out the Pull Up Bar and complete a short workout before my Boot Camp class last night.

I did a jumping pull-up with a slow descend (as slow as I could go) my release was super slow for the first set… and by the last set I felt like I couldn’t hang on anymore. I guess that’s the point right?

(This is a picture of me slowly starting to descend)

After my first set I texted Marc.. even I need motivation sometimes.

It was the PUSH that I needed to continue through the pain.

So needless to say, I got in a great back workout but after my boot camp class my arms were SHOT.

I literally couldn’t lift them up!!  “Mission Accomplished,” I guess!??!!?

I even managed to snap a picture of Marc working on his Pull ups. He makes them look SO much better

This workout is great for anyone who would like to increase their Pull Up Strength. If you are curious here is the workout:

Pull Ups with slow release. 

Set #1: 5 repetitions

Set #2: 4 Repetitions

Set #3: 3 Repetitions

Set #4: 2 Repetitions 

Set #5: 1 Repetition

That last rep was tough and I think I deserve a day off from exercise today! I actually attempted to do some pull ups this morning and you know what…. my arms wouldn’t function. There’s a sign right there not to do anything.

Oh and there’s snow outside so that’s another reason to rest!

I am super pumped it’s Friday. Tonight I am going to an 80’s Concert to celebrate one of my best friend Megan’s 30th Birthday. I am looking forward to a night out with Marc and all of our friends!!

HAPPY FRIDAY

What do you have planned for the weekend?

Are you good at Pull ups?

Tips for making your resolution stick! 

1. BE REALISTIC… choose attainable numbers for weight loss, think short & long term
2. MAKE A PLAN… how are you going to keep your resolution in 2 months from now?
3. TALK ABOUT YOUR RESOLUTIONS… tell someone about it or post it on your fridge
4. TRACK YOUR PROGRESS... keep a journal, measurements, or track weight on a calendar
5. REWARD YOURSELF… buy a new outfit, do not reward with food
6. KEEP ON GOING… If you hit your goal, change it up and keep moving forward 
   

FITNESS RESOLUTION I am feeling different this New Year’s since I have a newborn to share it with this year. My goals and resolutions are way different from last year.  Since I hit my pre-pregnancy weight, my Fitness resolution is to gain muscle and strength. I am currently feeling weak in the core and legs. To gain muscle and strength back I know I need time so it’s realistic to say I am going to ease back in with walking daily.  I will then add in 2 days of strength training for a few weeks. After 4 weeks I plan to add in full body training with core as a focus. SO my 1 month goal/resolution is to feel strong and have more lean muscle.

Here is one of my XMAS gifts from Santa.. T-25 If you haven’t heard of the trainer Shaun-T he is amazing and I love his body weight training approach. I am all about it.  My game plan is to use T-25 to help me gain back some of my lean muscle

HEALTH RESOLUTION I do have a health resolution. That is to eat more CLEAN foods. It is easy for me to sometimes grab a granola bar or protein bar on the go with my work schedule, so if  I plan on keeping my Sunday Food Prep days going I will be able to make more on the go snacks for myself and eat cleaner less processed snacks. I know it’s all about PREPARATION, so I need to tell Marc about this goal because I do need some help so we can both have food ready for the week.

HAPPINESS RESOLUTION Creating a resolution around happiness will make everything feel more enjoyable. I thought I would make a funny resolution for myself this year and one to make me laugh and hopefully make you smile. I have already started this resolution because I don’t need the ball to drop to get going on some positive changes. So here it is…….. LAUGH off diaper messes, SMILE for 2am feedings, & ENJOY fussy baby moments. So far it’s been fun to laugh at Ava’s diaper messes. It’s easy to get stressed and upset with the amount of laundry and clothing changes I have to do but it’s more fun to laugh at how the situation unfolds and how many diapers/wipes I waste trying to clean up the mess that I pretty much let happen. The 2-am feedings are not fun, let’s be serious. Buttt it’s fun to sing crazy lullaby’s that I don’t seem to know the words to! I don’t know how I forgot them, but hey Ava doesn’t know the difference yet so if it keeps her happy I’m good! Fussy baby moments… where nothing seems to keep her calm, I try to smile and enjoy all the random faces Ava makes and tell stories based on her expressions. (I tried this one yesterday with my mom and it made us laugh!) Ava’s faces can go from smiling to angry with eyebrows raised, to what are you looking at Grandma, to happy and calm..and repeat.

NOW IT IS YOUR TURN! WHAT IS YOUR NEW YEAR’S RESOLUTION?.. WHO WILL YOU TELL?? 

TOP EXCUSES I HEAR AS A TRAINER!!!!

1. I don’t have time to prepare foods and I don’t have time for 5 workouts per week.

Notice the first 4 words… I don’t have time! Of course it isn’t easy but if you want it to happen YOU CAN AND WILL make it happen.

2. I had to work late or I can’t get up early in the morning.

Squeeze in a workout at lunch time. Take the stairs on purpose. Do a 3-minute workout during each of the commercials of your hour long  TV show. After 5 commercials you’ve done 15 minutes of exercise!

3. I do my cardio 2-3x per week and I strength train twice a week but there’s no change on the scale and my pants still fit the same!

Are you upping the intensity or have you been doing the same routine for 4 months? Switch it up. Try an interval based cardio workout to spike the heart rate. Instead of using the machines at the gym do all your exercises standing or balancing on a BOSU Ball. Alternate a cardio base exercise like jumping jacks with your bicep curls and squats to burn more calories.

4. Last excuse….. I have this party on this weekend, I have a wedding the end of the month, we have a work dinner party on Thursday I will start in 2 weeks…

blah blah blah. There are healthy food choices wherever you go. It is ultimately up to you what goes in your mouth. Delaying your goal is just pushing you further away from success, start now!!

As a trainer I am not around my clients 24/7 and I can’t see what they are eating and drinking all day long. I hold them accountable for their nutrition, but I make sure they are always getting in good workouts. To achieve success you have to WANT THE CHANGE. What are your goals?  Do you want to fit in that sexy black dress for the holidays or for your high school reunion? Do you want to run around with your kids and not get winded? Do you want your clothes to fit differently? What is your motivation?

WEEKEND TASK:

Write down your motivation and post it on your fridge or your calendar where you can see it!!

Remind yourself daily what you are working for. Is this ice cream really worth it, maybe I should have frozen yogurt instead. When you are out to dinner and your friends want to order the nachos.. order a salad to start tell them you are working towards your goal and eating the nachos will only set me back. Ask them for their support as well as your family. Make small changes.

Tell me your goals so I can help hold you accountable!!