Fitness Strategies Part 2: Exercise Tips And Tricks

EXERCISE

I will start off by saying that I’m in no way a fitness professional… Just like you, I’m always learning from research, time and experience.

I’m constantly learning more everyday. There are good days and bad days, days that I feel like “why bother or what am I do wrong” (that is most likely just being a woman!), but now I’m to the point through all my trials and errors that I have more good than bad 🙂

So in this post, I’ll share with you my exercise tips and tricks… Things that have gotten me to where I am now – and will hopefully help me to get to where I want to be.

Finding (And Sticking To) A Game Plan

The first thing you need to do is to find a program.

This seemingly simple task is surprisingly difficult when you look at what actually is effective – and what’s a waste of time. To make it easier for you, here’s a checklist that you should go through when choosing a program:

  1. What are your goals? (ex. weight loss, muscle gains, toning…)
  2. How often can/do you want to work out? (ex. 3 days a week, 30 minutes a day, 1 hour a day…)
  3. What is your lifestyle like? (ex. work, family life, activities…)
  4. Do you want to go to a gym or workout at home?

Also, VERY IMPORTANT: you have to decide if you are looking for a “quick fix” diet, or if you’re serious about it and want to have a better quality of life – which requires making changes to your lifestyle!

Once you answer all those questions for yourself and find your program then it’s time to get that game plan…

MY Fitness Game Plan

As you probably know, the program that I’ve been doing and have been very successful with is the Goddess Toning Program, which I’ve adapted to as my lifestyle.

That is a big goal within itself since you don’t want to consume your life and everything you do with working out or eating certain things – or NOT eating certain things.

You have to start building good habits. Do this by taking a couple months and being very strict with your workouts and nutrition, writing everything down from what you’re eating to your exercises. Do this for just two months and you’ll see habits starting to emerge. You’ll understand what portion sizes look like for hitting certain goals. You’ll understand how to work out in a way that helps you see results.

But again – for TWO full months, track everything. I know that sounds intense (maybe even crazy), but once you build those good habits it will become effortless after a while, which is what you want!

You don’t want to feel like you’re on a diet the rest of your life – where is the fun in that?

What To Do For Your Workouts

Below are just a few examples of some great workouts, from bodyweight to an abs program, from weights to even some yoga.

Now, to clarify: I’ve used all these methods in the past and have seen great results from them. Right now, I’ll following the weight training program from the Goddess Toning Program (by Greg O’Gallagher from Kinobody), but regardless – there is a method here for everyone.

If you go to a gym, then try Greg’s program. If you don’t have access to a gym, then the bodyweight workouts below will definitely still kick your butt!

Abs Circuit Workouts

5 ab moves

These abs exercises are very effective and as you can see, I have no equipment (just a towel or a mat). Let me tell you… You will be feeling it the next morning!

The key to really getting that look that you want or reaching those goals is to combine these with a healthy diet… If you aren’t eating healthy, then doing this workout is helpful, but you won’t see much (in terms of results). You need to lean down by changing what you eat – WHILE doing these kinds of exercises.

The combination is what will make you successful! It really is that simple 🙂

Read more about this workout and exercises here.

* My program is a combination of abs workouts (like these), weight lifting and occasional light cardio – with healthy eating.

Weight Training Routines

dumbbell stepups

This is just one of the exercises I do in my program and man does it still hurt every time!

Now I have to tell you… I thought for the longest time (and I mean for the longest time) that the only way to get quick and visible results was to do TONS of cardio while eating very little – the whole “salad and water” diet. And hey, this is what most women are led to believe as being what it takes to shape up.

And despite doing that, I always wondered why I was never getting anywhere! It was so frustrating because I felt like I was working my butt off constantly, but was always spinning my wheels.

Enter weight training.

When I was first introduced to weight training, I was a little hesitant. The whole “I don’t want to get all muscular and bulky; I want to be feminine” thing…

But since I had always done cardio thinking it was right – and not getting anywhere with it – I was willing to give it a shot and really go for it.

I’m happy to say I have had more results from doing weight lifting than anything else. Yes it was the combination of the weights and eating healthy, but I can tell I HUGE difference compared to anything else from the past.

I am still currently on the program and honestly it has just become my life – in a good way as in I don’t have to think about it. I actually look forward to working out (only 3 days a week, at that) and I eat healthy. And something interesting I’ve noticed: from eating this way, when I eat something “bad” my body doesn’t agree with it and I crave good things like protein. You’re body starts to tell you what you’re lacking, which is pretty darn cool!

Overall, the weight training is great if you’re looking for some toning and definition. If you’re open to getting a gym membership (and you know you will go, lol), weight training is a great choice for you.

(Again – it comes down to the plan. This is the plan I follow and it’s worked wonders for me.)

Bodyweight Programs

squats

I actually did a bodyweight program right before my wedding and it was incredible!

It was just what I needed… I didn’t have a gym because we were in the transition of moving and planning the wedding, so I was able to do this at home.

Bodyweight workouts are amazing for building up your strength since you’re using your own bodyweight and all… and with a healthy lifestyle, they should help you tone up and get some really great results.

I would definitely recommend this to someone who doesn’t have a lot of time, works at home, busy moms, doesn’t have a gym to go to… Pretty much anyone that is finding conflict when it comes to working out.

When I started this program before my wedding, I did it with my mom and no joke… Every morning after the workout we could barely walk haha. I think that’s a telling sign of how effective it is! 🙂

Bottom Line

There is a program out there for everyone… If this is something you want then find something that works for your lifestyle and give it your all.

If you set yourself up for success and you have the drive, you will get there!

It is a process so try not to get discouraged. It’s hard not to sometimes (I do a lot), but just keep going. I promise if you are committed to eating healthy and working out consistently, you will reach your goals.

Emily

EMILY NESS is a full-time food and lifestyle author who’s passionate about developing simple yet mouth-watering recipes that anyone can make. Since founding her website CookingUpHappiness.com in 2013, she’s went on to share her passion for cooking healthy and tasty recipes with the thousands of people around the world.
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Emily Ness

Sharing a passion for food and fitness to live a healthy lifestyle - with the occasional hint of chocolate.

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