One Step At A Time
Getting in shape can be overwhelming. You see where you are and how far you need to go to get to where you want to be. Don’t let your eyes look too far ahead. Don’t hold yourself up to a standard you have yet to experience. Just take one step at a time. Even if you are afraid or insecure take a step. It does not matter how you feel as long as you don’t let your feelings keep you from moving forward. Just take one step at a time.
One meal adjustment at a time.
One cardio workout at a time.
One lap around the track at a time.
Every step you take is one step closer to your goals. You may want to do 3 workouts in a day to speed up your progress but you can’t do them at the same time you have to do one before you can do three. Some times we can be so ambitious that it distracts from taking simple actions towards our goals. Your dream house is not built in a day. It takes many actions before a house can be completed. Even when it is built there requires maintenance to sustain it. Meaning when you reach your goals you don’t stop you create new ones. If we take one action at a time we can focus all our energy on it and we will feel more motivated to take the next step.
Today take one step towards your fitness goals and share your step with someone else. You never know how it may motivate them to take a step as well.
Breaking Unhealthy Habits
When you want something new you have to go after it. A lot times people talk about changing their lives but can’t seem to change anything because old habits are hard to break. You are just one choice of away from taking back your power.
If you have a new car you don’t allow anyone to ride that has dirty feet or clothes. You love your new car so much you don’t want anything to tarnish its beauty. Today your body and mind is new. You look and feel great. Ask yourself:
What do you want to put in your body and mind today?
What will keep you at your highest level?
Do you really want to be weighed down by negative thoughts and foods that drain your energy?
You are the owner of your body. It is your choice what rides with you and what fuel you put in the tank. When you change your outlook each day, each moment is new, you can then cherish your life and decisions before you. Enjoy the ride! You are worth it.
The past 3 weeks, I have been training my best friend, my wife. The challenge has been making sure that the workouts are hard but not discouraging. So far she has been great but does not like me much because she is sore. I love the opportunity to be about to help people get in shape, because I know how good it feels to be active.
My wife is not like me, I can put a workout dvd in and be committed to the program until it is done. She like variety. She does not want to do the same things all the time. Having this knowledge, I have created a plan that fits her. The workouts are no more than 15 minutes, but in those 15 minutes she is pushed to her limit. This week to go along with the workouts we are getting outside for walks. It is only the beginning, but I can see that she is committed to reaching her goals. I am inspired by her courage and she told me today that “she will be in better shape than me by the end of the summer.” I better step my game up because she already looks amazing.
My goal is not to have her dependent on me to train her but I want to empower her to unleash the athlete within her. She will then be able to create her own workouts and I will be the one doing them. lol. What I am learning is to have fun in all that I do. No matter if I am doing my own workout or if I am training her, I want to enjoy the ride.
Below is an example of what we are doing. Try it out and let us know what you think.
10 minute Tabata Workout
20 seconds on/ 10 seconds off
Run in Place (30 seconds) Jumping Jacks (30 seconds)
2 sets Jump Rope
2 sets Mountain Climbers
2 sets High Knees
2 sets Push-ups
2 sets Squat Jacks
2 sets Plank Jacks
2 sets Burpees
2 sets Bicycle Crunches
1 minute stretch/water break
15 minute G Butt & Gut Workout
1 minute on/ 15 seconds off
Jump Rope (1 minute)
Leg stretch (1 minute)
Bowler Lunges (Alternate)
Squats with Side Leg Raise (30 seconds each leg)
Plank Leg Raise (30 seconds each leg)
Squat Pulses (30 seconds)
Crunch Toe Touch
Weighted Russian Twist
PilatesShoulderBridge (30 seconds each leg)
1 minute stretch/water break
It Only Took Me 5 Minutes!
So... I started working out this week - yay!
I convinced my husband (who, as an ex-football player, has a ton of experience with working out) to come up with a plan for me to easily fall back in to a routine. I can honestly admit that I'm not the "work out" type, so keeping it under 10 minutes was essential. He gave me a plan that did just that and I thought, "Ha! This is gonna be a breeze..." To my surprise, every workout so far has been under five minutes but it pushes me for every single minute! I love it! (I'll share what I've done so far at the end of this blog).
The plan is challenging enough that I don't feel like I'm wasting my time, yet, simple enough that I'm committed to keeping it up. I feel like it's a great option for someone like me who is ready to get fit and needs a starter plan that can fit easily into an already busy life! At the end of each day, whether I've done my workout in the morning or right before I go to sleep, I feel accomplished and ready to move on to the next day.
There is also a Beginner to Buff 30-Day Challenge found on AbbaFit's website (sign up for the newsletter to get emails when new challenges are posted) that uses simple moves with your own weight/resistance to get a more toned body. Another great solution for anyone looking to add a second workout to their day or a primary workout for someone just getting started!
Take a look at the plan below that I've been following so far and try it out! Tell me what you think! Like I said, it may not look like it but I got a GREAT workout each day in under five minutes!
WARMUP: Jumping Jacks for 60 seconds
WORKOUT: 20 seconds on, 10 seconds rest --> Push-ups, Floor Sprints, Plank Dips
WARMUP: Jog for 60 seconds
WORKOUT: 20 seconds on, 10 second rest --> 10# Bicep Curls, Squat Pulses, Crunches
Wednesday (Rest Day)
WARMUP: High Knees for 60 seconds
WORKOUT: 15 Tricep Dips, 15 Burpees, 15 Bicycle Crunches
Let's get fit together,
The AbbaFit blog is devised of AbbaFit community members who want to share their personal fitness journeys. It is a non-shaming, non-judging environment where we all can gain support and encouragement to a live to a better physical and mental life. Wanna join our blog team? Contact us today!