So what’s my fitness schedule look like these days?

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Well, it may seem like I’m doing a pretty routine schedule. But in reality every day there’s a nice variance now. **Les Mills online has new classes that start weekly plus you can do drop in classes live at local gyms around town. Yoga I have a rotation of programs I do including but not limited to; Bob Harper, and Gaiam online with local drop in classes in my community. And run training you can take just about anywhere. And I’m one of the few that even loves a treadmill workout here and there. So here’s my autumn schedule that allows me a lot more flexibility and will prevent me from dreaded fitness boredom.  

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** Les Mills classes are the best fitness classes! I also do Bodystep, Grit, and RPM. And will soon (as soon as I get my stationary bike) add RPM to at home fitness for those days I just don’t want to leave the house lol. But Les Mills does have a streaming service where you can access all of it (HERE). But I highly recommend you try to get to at least a gym or rec center that has classes and/or drop in classes. While it’s nice to have convenience to having the streaming service (which we use ALL the time), it’s so much fun and so energizing to be in a live class! It’s great to have a change up in your routine to keep from getting bored with your routine. I’ve found having a good mix of at home and live workouts is what keeps me motivated and excited about working out!

Benefits of Strength Training for Women

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1. Burn More Fat

Researchers at Tufts University found that when overweight women lifted heavy weights twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, women who dieted but didn’t lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do a good weight-training program your metabolism stays elevated and you continue to burn fat for hours afterward. The increase in muscle aids you in burning fat! Having more lean muscle means your body will burn more calories at rest. 

2. Changes Your Body Shape

While genetics play a huge role in determining your physique weight training can chisel your physique and give you definition in all the right places.

3. Boost Your Metabolism

The less muscle you have, the slower your metabolism. As women age, they lose muscle at increasing rates, especially after the age of 40. Weight training while dieting can help you preserve and rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you’ll burn all day long. 

4. Get Stronger and More Confident

Lifting weights increases functional fitness, which makes everyday tasks such as carrying the kids, lifting your groceries and carrying them into the house, and picking up heavy items much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger within 6 months. Being strong can be very empowering. Weight training will boost your self-esteem and confidence.

5. Build Strong Bones

It’s been well documented that women need to do weight-bearing exercise to build and maintain bone mass. Just as muscles get stronger and bigger with use, so do bones when they’re made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age. Bone health gets more and more critical as we age. 

6. Improve Mood

The endorphins that are released during aerobic activities are also present during resistance training. Endorphins lift your mood naturally and with better self esteem, your mood will just continue to improve. 

7. Improve Sports Fitness

Improved muscle mass and strength will help you in all physical activities. Sportsman or not.

8. Reduce Injuries 

Weight lifting improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. 

9. Get Heart Healthy

More than 480,000 women die from cardiovascular disease each year, making it the number-one killer of women over the age of 25. Most people don’t realize that pumping iron can also keep your heart pumping. Lifting weights increases your “good” (HDL) cholesterol and decreases your “bad” (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of weight lifting each week have a 23 percent reduced risk of developing heart disease compared to those who don’t lift weights.

10. Maintain Healthy Blood Sugar Levels

In addition to keeping your ticker strong, weight training can improve the way your body processes sugar by as much as 23 percent. According to the Centers for Disease Control and Prevention, 16 weeks of strength training can improve glucose metabolism in a way that is comparable to taking medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood.

 

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Workouts of The Holidays
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7 Best Alternatives For Running From Bearbody Living Plus My Additions

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This is an awesome list from Bearbody Living to get you started on a great cardio fitness routine that isn’t running. Most of these are a mix of cardio and strength training. That is exactly what everyBODY needs! You need both for optimal fitness and health.

 

 

 

So why no running you may ask?

  • Boredom – everyone needs a break from the run once in a while. And it’s a good thing to add in strength training and to work on different muscle groups.
  • Adventure – Some, like me get restless with routine. If and when the run starts to lack joy I quickly move on to another type of workout. And just as quickly I’m then wanting to run again. But I tend to try and incorporate 3 or 4 different types of activity so I never get that restless feeling.
  • Injury – With some running injuries running is out for a while, but other types of physical activity are allowed.
  • Group Activity – It’s nice to get out of solo stuff and be with a group training or enjoying an activity, like repelling or climbing.
  • Just Don’t Like It – Enough Said…

 

I have a few additions to Baran’s list

hiking

Hiking

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CrossFit

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Indoor Rock Climbing

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Stair Repeats

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Skateboarding (at a rad skaepark, not just rolling down the street)

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Zumba 

In Review: Quest Bars – By Nora @ Dreamer Achiever

Quest Nutrition sent Nora over at Dreamer Achiever 17 different flavored bars for taste testing & review.

Read Her Review Here: In Review: Quest Bars

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How To Commit Yourself To The Gym

Sharing this gym wisdom with my readers. I think we’ve all been there and needed this kind of push!

 

 

I’ve been there, I feel like a lot of people have. The time in your life where you either watch an inspirational movie or see someone on instagram with an amazing physique and think “I’m going to g…

Source: How To Commit Yourself To The Gym