Exercise Outside! Get out there! You never know what you are going to see. I also notice when I am exercising outside I am distracted slightly with my surroundings and sometimes concentrating on what is out side of you might take the edge off if your workout is really challenging. Think of it as your quiet time it’s a great time to mentally sort things out I don’t know about you but I feel so good after exercising outside!

Over Training and Choosing Your Workout Style

Ever wonder why you are not getting the results you want? I was like this for years when I was over training. There are only a couple of reasons why you are not getting the results you really want. You could be: over training, not training at all, or not training the RIGHT way…! So which one is it for you?

This is an article on over training and my experiences with it. If you are interested in a REAL workout plan check out, The Bare Condition Body Workout.

I got RESULTS when I stopped over training and started working out the RIGHT way. I documented my new ways, with that and the enthusiasm I had I created The 7-Day Habit. Everyone is different after some steady cycles of The Bare Condition Manifesto you will see how your body responds! The program is so great in the fact that you can customize it the way you like. Pick the training style(s) you are most comfortable with! So here is a funny story about a girlfriend who can watch me do a push-up and she gets ripped! I’m like HOW DO YOU DO THAT?!!! WHAT THE #$%&, right? She hates that look so she chooses more cardio and endurance training styles. I like the shorter GET more BANG for your BUCK style which don’t leave me overly muscular in appearance. If that is what I wanted I could absolutely get there. I have trained many ways according to what my goals have been in the past and lots of my activities used to require endurance training and LOTS of it.

I was endurance training for 9 years and most of those 9 years I was at a plateau….my body pretty much stayed the same and I was looking for different results than I had. I wanted to lean down which was incredibly frustrating because I was killing myself banking miles weekly, monthly! I’ve been in the same size jeans all my adult years but that wasn’t my qualm, I was after shape. I know now that I was over training. Not that it was my main goal to lose weight by changing my workouts from endurance cardio to short and intense workouts, loss of weight has just been a bi-product. I’ve maintain a slightly lower weight for 2 years but the benefit that REALLY MATTERS to me most is I am NOT KILLING myself anymore!

I shot for 100+ cardio-miles per week. Here is what my ‘over training’ schedule looked like:

Monday- a.m. Ran 8 miles (outside) p.m. Gym Biked 45 minutes. Stair Master 20. Reverse Sit-ups (abs), Hyper Extensions (back).

Tuesday-a.m. Ran 90 minutes on Treadmill (10+ miles). p.m. Ran 4 miles. Resistance Band arms. Late Night-crunches

Wednesday-a.m. Ran 12(outside), miles then Gym Stair Master 20 minutes, Abs, Hyper Extensions.

Thursday-a.m. Ran 8 miles, Crunches. p.m. ——

Friday-a.m. Gym 90 minutes run on Treadmill (10+miles). 20 Stair Master.

Saturday-a.m.——p.m. Gym Biked 45 minutes. Stair Master 30. Abs, Back, Arms.

Sunday-bed

WEEKLY TOTAL Ran: 50 miles. Biked: 42 miles. Climbed: 8 miles….Shit load of Abs! Average time spent on this workout schedule was around 2.5 hours per day…15 hours per week.
Signs of over training or issues it could lead to (and did):

1. Tired and Fatigued ….actually FLAT OUT EXHAUSTED
2. Weakened Immune
3. Feeling Achy and Sore more often than you should
4. Falling Pray to Injury (possibly long term injury)
5. Feeling like nothing is really good enough
6. OBSESSION If you are training like this… just admit it, you’re obsessed. Remember that obsession takes up mental space and that equals time which brings me to #7:
7. IT TAKES WAY TO DAMN LONG!!!!!!

I even did this being a mother of three and a full work schedule! This is how that looked: Rode my bike 6 miles to work, ran 2.5 miles to get lunch eat ran back 2.5 miles then rode my bike home 4 days per week then the other 3 days I really kicked it in to racked up my miles…before the kids got up. WHATEVER!!! I have been very consistent throughout the years maintaining a demanding workout schedule. In the case you are wondering I did BURNOUT and had a burn out schedule which was the same insane schedule cut in half. My burnout periods never lasted too long. For the most part the human body is amazing and you can, push it and it will perform. Just be careful and think in terms of balance and what is best for you now and tomorrow too! Remember there are ways to get a kick-ass workout without over doing it!

Say What?!!

I want to talk about Motivation. You have, Will, Intention and a Goal…get on with it already! Right? You don’t feel like it?! Okay so here is an analogy for you: The word Spanking may just give you a visual of a childhood punishment but now that you are an adult you have probably replaced the word with a once negative connotation with a positive (hopefully…o come on you know you like it!) Happy thoughts!

Like exercise when you start out your kind of cold and it may hurt, you wonder and might even have doubts that you can’t take it but after just a short time you’re all warmed up feeling good and you actually enjoy your spanking and you will be asking for more in no time! What you don’t like my analogy…you don’t know what I am talking about that’s okay I don’t mind breaking it down…GET DOWN and DIRTY I don’t care if you aren’t feeling like it, I know you want it you know you want it Now Bend Over…and Get Your Spank’n!

The picture on the right is an exercise Called Kettle Bell Swings, for the glutes, abs, back & legs!

Sexy is a number of things but mostly it’s about confidence! Men and Women are attracted to a person who exudes confidence. No time to be shy…come out of your skin a little or a lot, why not?! Nothing makes you feel better than a nice bath with smell good cream on your skin after, have fun making yourself pretty and surprise your lover when they least expect it! ps If you feel nervous have a glass of wine & turn on good music while you pamper yourself….now Ladies Get Your Sexy On!  Trust me this is a good exercise!

It’s important to honor your wants. I have always wanted to be in shape and as a result of that, I have been in great shape all of my adult life. It’s easy to maintain consistency with the things that are important to you. Even though I am a Mother I make time to take care of myself. Now that my kids are all teenagers they workout with me (not all the time but every week!).

Mom’s can be sexy too!

Do you get the message Here? Here are a list of excuses of why you don’t have your dream body: I have children. No time. Born this way. My Age. Relationships. Environment. KEY word…EXCUSES

BMI: Calculating Your Number

There are three easy steps to find out your BMI using your height and weight:

Calculate the BMI yourself in three steps:

Step 1: Multiply your weight by 703.

Step 2: Divide that number by your height in inches.

Step 3: Divide that number again by your height in inches.

Here’s my example I weigh 100 pounds and is 5’2”, or 62”, tall:

Step 1: 165 x 703 = 115,995

Step 2: 115,995/74 = 1,567.5

Step 3: 1,567.5/74 = 21.18

My BMI is : 18.29