My immune system is getting is revamp this year… A workout of it’s own kind. If you asked me a year ago I would have told you that my I rarely get sick and now after working as a registered nurse on night shifts for close to a year, I can officially say that my immune system has hit rock bottom.

They say the first year of being a nurse is rough in the immune system, but I never expected this before. My recent cold lasted for over 2 weeks and it wasn’t until my husband forced me to the doctor’s office that I was placed on antibiotics. I guess nurses truly don’t take care of themselves.

But I can officially say that I have been sick-free for over a week! And with that means back to the gym. (Here is my view of working out while sick). After being off gym duty for 2 weeks, I can honestly say that the motivation to get back was a tough one. It took everything in me to get off the couch that had formed a perfect molding to butt over the past weeks. And I can honestly day that the first day was Hell.  I only made it two days this week and that was pushing it.

The tough part of getting back into the gym wasn’t the fact that I have zero motivation, but that my stamina was shot.  It was a humble experience of grandmothers passing me up in our runs or lunges. And while I had a pity party throughout the entire workout, I soon realized that I had lost sight of my goal.

Keeping my eyes focused on the goal of getting in shape and living a healthy lifestyle isn’t about comparing myself to others or how long I can run on the treadmill. If 15 minutes is all I can do, so what? If walking around the block is all the exercise that I can get in for the day, than so what? At least I know that I am taking steps in the right direction towards getting healthy. It reminds me of the biggest loser and when a contestant loses 5lbs and is disappointed because the previous contestant lost 10lbs.

I just wonder how many times you have lost sight of your goal whether you are at the gym or standing next to someone skinnier than you.

I wonder how many times you get defeated at the gym because the girl next to you is running over an hour while you are walking for only 15 minutes.

I wonder how many times you have lost sight of your personal goal because of set backs or because your mind is playing games with yourself.

I wonder how many times you have thrown in the bag because you have lost sight of your weight loss goals.

Set backs are going to happen, making bad decisions are going to happen, comparing is going to happen. But it’s how you respond that makes a difference. Keeping your eyes on the prize and taking the steps you can take for that day is all that matters in achieving the goals that you have set forth for your life.

” I don’t have time.”

” I’m always so exhausted after work.”

” I have to get the kids ready for school.”

” I don’t have a gym membership”

” I have to cook dinner”

” I hate working out”

Excuses, Excuses… there is always going to be an excuse available for you at any waking second as to why you should not workout. Some excuses may seem valid for you at the moment, but looking at the broad spectrum of your day, you may have more time than you think. Fitting in time for exercise between work, kids, school, chores, cooking meals, and extra curricular actives can be tough. It’s not easy by any means, but it can be done.

Exercise doesn’t have to come in the form of blocking out enough time to get dressed in workout clothing, drive 30 minutes to the gym, workout for an hour or two, drive 30 minutes home, take a shower, and get ready for the day… that sounds exhausting just thinking about that workout routine and most days this is truly unrealistic. Lets face it; life gets very hectic as we get older. This is where creativity comes into play. Exercise doesn’t have to be performed at the gym, an hour-long workout video, nor a run through the park. Working out can take up to 15 minutes and performed in the kitchen or at work.

Here is a great workout schedule that only takes 15 minutes in the morning and 15 minutes in the evening to not only boost your metabolism throughout the day but also blast calories and fat! Simply perform this routine in your room upon waking… before jumping in the shower for the day. And perform the same routine at night when the kids go to bed or while waiting for dinner to be taken out of the oven.

The 15-Minute No Excuse Workout Routine

Execute each move as many times as you can for 1 minute with proper form

- Jumping Jacks (1 Minute)

- Mountain Climbers (1 Minute)

- Squat Jumps (1 Minute)

- Push-Ups (1 Minute)

- Crunches (1 Minute)

(Repeat 3 Times)

No excuse is valid enough to pass up on working out with this exercise routine. It’s quick and easy… even your kids can do it.

Switching up your workout routine is beneficial for numerous reasons. Today, for me it was a necessity to get out of my rut of dreading the gym. Sometimes doing the same thing over and over again just becomes monotonous and eventually I get burnt out… leading to a couch potato.

This past week I was starting to feel the burn out. Each day was taking more and more energy out of me to throw on my workout gear and get my butt in the gym. I could feel the tension building between my body and the gym. I knew pretty soon I would be looking back to realize that I had skipped the gym all week.

Being able to pin point these feelings helps in preventing burnout from the gym. Now, what to do with these feelings? Instead of throwing my hands up in the air and throwing on Bravo’s Millionaire Match Maker, I decided to created a new workout routine to spice things up. Here is an easy and simple full body 45-Minute Workout Routine to burn over 400 calories at the gym.

45-Minute Women’s Workout Routine

Cardio

Elliptical with high Resistance: 15 Minutes

Weight Set

Dumbbell Squat with Overhead Press and Calf Raise (15 reps)

Alternating Dumbbell Bicep Curls (15 reps)

Seated Dumbbell Triceps Extensions (15 reps)

Dumbbell Chest Press (15 reps)

Dumbbell Crunches (25 reps)

Cardio

Elliptical with high Resistance: 15 Minutes

Weight Set

Dumbbell Squat with Overhead Press and Calf Raise (15 reps)

Alternating Dumbbell Bicep Curls (15 reps)

Seated Dumbbell Triceps Extensions (15 reps)

Dumbbell Chest Press (15 reps)

Dumbbell Crunches (25 reps)

Cool Down

Walk on Treadmill: 5 minutes

Stretching

The one thing that I love about this workout is that I was always on the move. Sometimes being on a cardio machine for long periods of time can be boring. This workout splits up your cardio into two sections so that you aren’t dreading those last few minutes.

Email She-Fit your favorite Workout Routine at shefit.ruth@gmail.com for a chance to be featured in your own article!

Question: What do you do when you start getting burnt out at the gym?

Guest Post By Jody over at Truth2beingFit

I want to thank Ruth for asking me to guest post on resistance/weight training. She asked me to write to beginners so I will start there. I also will be writing to working out in the gym BUT we all know there is plenty we can do at home as well with resistance bands, a few dumbbells, body weight exercisers and more. This post would be too long if I took it all on!

I remember way back when in my early twenties (I am 53 now) when I first started lifting weights. I had joined a Women’s gym that had little cardio equipment & some machines & weights. That was my start.

In my mid twenties, I joined Family Fitness, now known as 24 Hour Fitness. Back then, aerobic & step classes were in so I did those AND used mostly weight machines & some free weights (dumbbells & barbells). I was at a gym that did not have a separate weight room so I was fine.

When I changed locations with a move, I was in a gym that did have a separate weight room. YES, it can be intimidating and YES, those guys can look intimidating as well. All that grunting & groaning – don’t let it fool you! Many times, it is for show – as if it makes them seem bigger or better! Some of them throw around heavy weights without the proper form to look “special”. Well, to me, that just looks stupid! The thing to realize is you have just as much right to be there as they do AND they are much more interested in themselves than you – really! OR, they are interested in seeing if you are looking at them!

Starting out, it may be easier for you to begin with weight machines just to get the feel of it. Be sure to read the instructions & set the machine to your body size otherwise you can injure yourself. The seat & leg placement needs to meet your height.

If you are brand spanking new, I would start out with just one set of 10-15 repetitions (reps) of each body part – Back, chest, shoulders, biceps, triceps and legs. Do basic compound moves like lat pull downs to your chest (NOT behind the neck), dumbbell/machine rows, chest presses, shoulder presses, bicep curls, triceps press downs, leg presses/squats and hamstring curls.

You don’t need to do isolation moves yet (like side raises for the shoulders). Just learn to work the body part first. Build a little muscle. As a beginner, rest about 45 seconds to 1 minute in between sets. As you get more advanced & used to the weights, you can decrease that rest time. Many gyms have a circuit of machines that you can go thru – I know 24 Hour Fitness does. If you have done a little weight training before, try 2 sets. This should not take more than about 20 minutes for this beginner routine.

Most people that first start out like to do either a full body (upper & lower) workout 2-3 times a week with rest days in between or one day upper body & one day lower body. You may decide one or the other is best for your particular schedule.

If you do a full body workout, you can do your cardio on those other days. If you prefer to do more cardio as I do, do a shorter or less intense cardio workout on the weight days. Just be careful to listen to your body!

One of the biggest mistakes beginners make is TO DO TOO MUCH TOO SOON! Then they hurt or burn themselves out & quit. Don’t do that! Start slow, learn your body & then add in weight workouts or cardio workouts as your body adjusts.

Give yourself 3-4 weeks to get accustomed to the weights – depending on how many days you work out each week. Once you feel comfortable, try the free weighs. I love free weights but machines, kettlebells, bands & cables also are part of my program & great once you feel comfortable. In fact, the resistance bands are great for beginners and can be used at home!

As a beginner, start lighter to get a feel of what your body will handle. 10-12 reps is a great start. If the weight is too light & you could do more at rep 12, increase the weight so that that last rep is really hard for you.

ALWAYS USE PROPER FORM! I can’t stress that enough!

If you are unsure, ask a person in the weight room to help you. Most people are willing to help but always ask them first if it is OK to ask a question. Some serious lifters LOVE to help but may want to come back to you during their rest period or when they are done. That is normal. There are also many reputable resources online. SparkPeople is just one resource that many people love but there are many more.

Again, the thing to remember is many of the people in the weight room are so focused on themselves that they don’t even see you! Start by acting as if you belong – bring on those acting skills & don’t be afraid to ask to work in if you work out at a busy time. The more you practice going in the weight room, the easier it becomes until you are the one ruling it! OK, just kidding but it may feel that way! J

One last thought – if a person tells you that it is there way or the highway, walk away. Each of us is different & different things may work better for one person versus another. This thought goes for food as well. As you do more, you will feel what is right for you.

Photos:

Image: photostock / FreeDigitalPhotos.net

Image: photostock / FreeDigitalPhotos.net

Hitting the cardio at the gym can be boring at times and tough when motivation is lost. I find it harder to stay focused on the elliptical trainer when my mind keeps questioning why I am there and not at the pool. Most of the time I can fight through the first 10 minutes and then the next thing I know, it’s been 45-60 minutes and I’m high as a kite… got to love those exercise endorphins.

However, what’s a girl to do when that motivation doesn’t kick in? Some people might say that you just keep going and be completely miserable. However, I have found that when I am in this place, it causes great exercise burnout. Every workout becomes a dread and I fear stepping onto the cardio machine. Soon enough I find myself sitting on the couch eating potato chips rather than hitting up the gym.

Preventing exercise burnout comes with creativity apart from the normal “gym exercises.” One great workout that I enjoy doing during these times is Turbo Kick. This workout is fun, exciting, and energetic without the workout mentality.

What is Turbo Kick?

Turbo Kick is an intense cardio kickboxing type workout in combination with dance. All choreographed to upbeat music that is energizing and motivating. Between kicks, punches, and dance there is room left to add in a bit of jazz to personalize your own workout. It’s pretty much a party to bust your moves and get down and sweaty.

Each Turbo Kick session last about 1 hour and comes with 11 sections. Each workout starts with the exact same warm-up. There after the movements in each section can be completely different than the next. Here is a breakdown of Turbo Kick:

• Section 1: Warm-Up
• Section 2: Punches
• Section 3: Kicks
• Section 4: Punches & Kicks
• Section 5: Turbo (Heart Racing / Anaerobic)
• Section 6: Recovery (A breather from Turbo)
• Section 7: Finale (A step below Turbo full of dance, punches, kicks)
• Section 8: Finesse (Fun Cardio Cool-down with dance)
• Section 9: Legs
• Section 10: Abs
• Section 11: Cool-Down (Deep Breathing, Yoga)

Who can do Turbo Kick?

The best part about Turbo Kick is that anyone can do it. From beginners to advanced athletes, turbo kick meets everyone’s fitness level. Beginners don’t have to feel intimidated because each workout leaves room for adjustment. Beginners can take it easy in the moves while those who are more advanced can include more movements and personal twists to make it harder. While the main point of Turbo Kick is to get in a good workout, it was also created to have fun. They call it a Party… how can a party be intimidating?

What do you wear to Turbo Kick?

Turbo Kick is full of dance moves, therefore wearing something that is not constricting allows for greater movement. Shorts shouldn’t be too tight unless they are spandex, allowing room for kicks. However, keep this in mind because you don’t want to wear too loose of shorts that your goodies are showing. Spandex Capri pants are my pick.

What do you bring to Turbo Kick?

Water is a must during this workout. Staying hydrated is important in any workout to not only keep the body replenished but also to give you energy and stamina to endure the hour. Other than that, just plan on bringing a fun, energetic attitude to the Turbo Party.

Where can you find Turbo Kick Classes?

Most gyms have a Turbo Kick classes available. 24-Hour Fitness is one of the main gyms that I know of that holds them. You can also find similar workouts from DVD’s from the founder of Turbo Kick, Chalene Johnson. These workouts include but are not limited to Turbo Fire and Turbo Jam.

So the next time you are down in the dumps about your cardio workout, don’t just go through the motions of the treadmill or elliptical. Seek out a Turbo Kick Class to jump start your love and passion for fitness and workouts.

Yoga & Stress Reduction

According to the American Institute of Stress, the term stress was coined in the 1930’s by Han Seyle, defining it as “the non-specific response of the body to any demand for change” (STRESS, DEFINITION OF STRESS, n.d.) Stress looks differently for each person, and can play a detrimental role in both physical and psychological health problems without proper coping skills. A literature review (Yu, Chiu, Lin, Wang, & Chen, 2007) was compiled in a meta-analysis research study that aimed to establish a holistic view of the relationship between stress and health. Studies showed that stress has the potential to cause a disturbance of psychological, physical, and behavioral issues. “People under high pressure were apt to be nervous and anxious (psychological aspect), prone to headaches, high blood pressure and heart attacks (physical aspect) and prone to absenteeism, high rates of quitting jobs, and low productivity (behavioral aspect)” (Yu, Chiu, Lin, Wang, & Chen, 2007, p. 202). It is vital to determine stress relievers in a world where stress dwells at every corner one turns.

Evidence shows that daily exercise can reduce depression, anxiety, and stress while enhancing sleeping patterns, and create a sense of mental wellbeing (Coulter, Dickman & Maradiegue, 2009). A study (Garkinkel, Hanlon & Harner, 2010) was conducted to examine the effects of mental health outcomes in a 12-week lyengar yoga program. The population of this study involved 21 imprisoned women who were 35 years of age or old and had served at least 3 months in prison and have at least 6 more months for their current sentence. Participants attended a 120-minute lyengar yoga session, 2 times a week for 12 weeks during the study. A questionnaire and descriptive response examined levels of depression, anxiety, and stress experienced in prison and how the participants’ perceived stress. 74% of the participants experienced depression while in prison while only 48% experienced anxiety and stress (Garkinkel, Hanlon & Harner, 2010). The results of the study showed that lyengar yoga drastically reduces depression and experienced anxiety. Participants reported that lyengar yoga decreased stress levels and left them feeling “‘energized,’ ‘connected,’ ‘centered,’ ‘invincible and refreshed,’ ‘rejuvenated,’ and ‘focused’ after practice… Furthermore, two women commented that after practice, they felt ‘geared up’ and able to ‘go back out to the prison’ and face ‘another day in this place’” (Garkinkel, Hanlon & Harner, 2010, p. 396-397).

Raingruber and Robinson (2007) understood the devastating impact of high stress work environments on nurses. Their qualitative phenomenological research study sought out to determine if a self-care program within hospitals would aid in stress management. Researchers found that yoga provided relaxation not only emotionally but also physically. One patient stated, “When I go to work I feel more serene. I’m thinking more clearly too.” (2007, p. 1147). Patient problem solving skills were heightened and nurses experienced and increase in clarity of mind. “I also noticed I’m problem solving better when I’m working with patients. I don’t feel stuck when a family member is upset or demanding. A solution just pops into my head” (2007, p. 1147). The program increased focus abilities, allowing participants to be mentally present with their patients and family members. Raingruber and Robinson found a great connection between yoga and stress reduction.

Yoga has been around for ages, yet people don’t realize that this form of exercise holds huge benefits to the health and wellbeing of people. Stress reduction through yoga can aid in the prevention of heart disease, muscle tension, sleep deprivation, weight gain, headaches, fatigue, stomach problems, anxiety, and depression. While stress usually comes when there is little to no time to fit a to-do list in one day, yoga must be a priority on the to-do list. Through bikram yoga, hatha yoga, and lyengar yoga, choosing one that works best for you will give the greatest benefits with the least amount of effort.

References:

Coulter, P.A., Dickman, K., & Maradiegue, A. (2009). The effects of exercise on stress in working women. The Journal for New Practicioners- JNP, 6(5), 408-413. Retrieved from Academic Search Premier database.

Garkinkel, M., Hanlon, A.L., & Harner, H. (2010). Effect of iyengar yoga on mental health of incarcerated women: A feasibility study. Nursing Research 00(0). Retrieved from OvidSP with Full Text database.

Raingruber, B., & Robinson, C. (2007). The effectiveness of Tai Chi, Yoga, Meditation, and Reiki healing sessions in promoting health and enhancing problem solving abilities of registered nurses. Issues in Mental Health Nursing, 28(10), 1141-1155. Retrieved from CINAHL Plus with Full Text database.

STRESS, DEFINITION OF STRESS, STRESSOR, WHAT IS STRESS?, EUSTRESS? (n.d.) The American Institute of Stress. Retrieved from http://www.stress.org/topic-definition-stress.htm

Yu, L., Chiu, C., Lin, Y., Wang, H., & Chen, J. (2007). Testing a model of stress and health using meta-analytic path analysis. Journal of Nursing Research (Taiwan Nurses Association), 15(3), 202-214. Retrieved from CINAHL Plus with Full Text database.

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