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

The feeling of slipping on those favorite pair of running shoes that have formed perfectly to the foot is priceless. Each person has a unique and different running form that allows the shoe to form and mold to one’s run. Whether it be running more on the balls of the feet, hitting the heals more, a slight inward slant of the foot, or a high arch, a shoe will never let one down in forming to their owner’s foot while running. There is just a special bond that forms between a runner and their shoe . . . And it can be a very dreadful day when one must part with their dedicated shoe that never once let them down in a run.

However, departing from those used and worn out shoes can provide many benefits, even when the shoe may seem like it is in good shape. Although a running shoe might be getting you through a long run, it might be failing you in other areas. Are you finding that you are having backaches, clicking joints, knee pain, or hip issues?

Surprisingly, it may be your shoe! Every time your foot hits the ground shock is sent through your ankle, up the hip, and absorbed in the spine. Not even the perfect running form will prevent the shock that is impacting the spine at such high levels. This shock and turn into severe physical issues that may not be a huge problem now, but later on in life. This impact can lead to pulled muscles, pinching spinal nerves, displaced spinal discs, and breaking down of the padding between joints.  Back pain is one of the most common issues with runners as this is where the shock initially lies. Working on the orthopedics unit at the hospital, I have worked with several patients where are coming in for hip and knee replacements who were surprisingly… runners!

How do you prevent the shock that impacts your body with each step of your run?

It’s as simple as a pair of new running shoes. Running shoes are made to not only support your foot but also absorb shock through the sole. In picking a new running shoe, one must look for a thick sole that will cushion and absorb the shock that impacts the body on those long runs. And not one shoe is made equal. With the technology of today, shoe specialists can measure when most of your pressure lies within your foot to create that perfect running shoe.

When should you replace running shoes?

Researchers state that shoes lose 75% of their shock absorption within 300-500 miles. Unsure of your milage, replacing shoes every 6 months is appropriate if you aren’t a marathon runner. Yes, breaking in new running shoes at times can be uncomfortable and may seem like a waste of time, however it could be preventing you from much pain and surgeries. And if you are like me, there is a downfall to the price of running shoes. Running shoes can add up anywhere from $70-250.00. However, one can find special deals if you look hard enough and you know what you are looking for. There is no excuse to getting a new pair of running shoes when it could in fact be the culprit that can lead you to back surgery or a joint replacement further down in life.

“I don’t have time to exercise.”

How many times have you heard or have yourself said this before? I know I have!
Between the job, kids, family, cooking, cleaning, the random “to-do” list, and of course a social life, there is always going to be an excuse to not exercise.

Many times we think that exercise needs to be blocked out in our schedule for at least an hour.
Well get ready to throw out the “no time” excuse from your vocabulary!

Research has proven that a short 15 minute intense exercise workout can be just as effective as an hour long moderate pace exercise routine. In order to see change, the body needs to be stressed. This is why INTENSITY over VOLUME is vital.

Here is a example of a 14-15 minute workout:

Floor pushups for 20 seconds( do as many as you can do in that time) rest 10 seconds then repeat 5 times

* Rest for 1 minute

Mountain climbers for 20 seconds ( do as many as you can do in that time) rest 10 seconds and repeat 5 times

* Rest for 1 minute

Ball or Floor Crunches for 20 seconds ( do as many as you can do in that time) rest 10 seconds and repeat 5 times

* Rest for 1 minute

Body Weight Squat for 20 seconds ( do as many as you can do in that time) rest 10 seconds and repeat 5 times

Done, Done, and Done… Total: 14 minutes

So turn off that TV or shut the laptop and get moving!

What’s your biggest excuse in not exercising?

ps: Don’t forget to head over to the VITATOP giveaway!

Thanks for all the wonderful birthday wishes!

I had such a great birthday weekend back home in California. I’m usually running around all over the place trying to see everyone when I go home, but this trip I decided to dedicate to my family. And what a great decision it ended up being!!! My husband and brother were both gone at a 4-day conference so it was so nice to have my parents all to myself.

Here are a few pictures from the weekend… my camera battery died so I didn’t get many pictures.

My friend made me a beautiful dolphin birthday cake!

Birthday-night out with the rents

Birthday Dinner at Woodward Ranch BBQ

My husband definitely knows me! For my birthday he got me The Wave by The FIRM. I had never seen or heard about The Wave workout, so I was very interested to see how it worked. I love all of The Firm workout DVDs so I had high hopes for this one. It came with a board, 3 DVDs, and a success guide with nutrition tips.

The workout kind of feels like step aerobics with a twist. The arched board can be used as astep or can be flipped over as a rocker. And let me tell you, the rocker works the whole body trying to balance on it.

I love this workout! I would say that I am more of a cardio girl … I hate lifting weights. This workout involves lifting weights, but it didn’t really phase me because I was moving so much while lifting. The time definitely goes by way too fast and my whole body feels it by the end of the workout. The only down fall- I’m so clumsy that one day I know that I am going to trip or fall off the board. When that day comes I will be sure to let you know.

To see the WAVE in Action, check out this short video clip-

Have you seen or tried The Wave workout?

What are some of your favorite workout DVDs?

Don’t forget to head over HERE for a chance to win the Turbo Jam Workout DVDs! Turbo Jam workouts are just as fun as The Wave!

Oh water… can’t live with it, can’t live without.

If any of you are like me, you choose flavored beverages over water anytime of the day. I must admit, Diet coke is my guilty pleasure and it gets in the way of my 8 cups of water a day, leaving me dehydrated and feeling sluggish. I know, I know… Diet Coke is horrible to drink and I shouldn’t be drinking it. I am working on it people… ok, maybe not as much as I should. I guess this post is more for me than it is for you guys!

Water works in so many different ways throughout our body. Just look at how water affects our body

There are so many benefits to drinking water besides the obvious of staying hydrated! Drinking at least 8 cups of water a day aids in weight loss, moisturizes skin to make it look younger, relieves headaches, fuels to brain to function better, aids in energy to exercise longer, prevents cramping and sprains, and helps fight against the flu.

So with this in mind, how can we get more water in throughout the day?

Here are 7 great tips to get in more water:

1.)  Buy a fun water bottle and NEVER let it leave your side

1. Rule: Only fill up with water

2.)   Drink one glass of water prior to every meal

3.)  Spice up your water with a slice of lemon or lime.

1. My friend taught me to slice up cucumbers and throw them into a pitcher full of water the night before. The water soaks up the flavor of the cucumbers to give a nice taste. You can do this is all sorts of fruits!

4.)  Straws… They work wonders

1. Who would have known that straws help in drinking water? I find myself drinking so much more when I drink from a straw.

5.)  Drink and Drive… water that is

1. Ok, this is the only time on my blog that I will ever encourage you to drink and drive. Keep your car cup holder full with your fun water bottle and make it a priority to drink your water while on the road.

6.)  Add your vitamins

1. Kill two birds with one stone by getting in your vitamins and water at the same time.  There are several different vitamin supplements made to be mixed with water

7.)  Filter your water

1. I don’t know where you live, but Arizona has the worst tasting water in the world. Brita Filters have saved my life ever since I moved out here. They aren’t too expensive either. Speaking of filtered water… Starbucks has the best water ever! From what I hear it’s triple filtered

Find what works for you. Hopefully some of these tips will help you cross the finish line of 8 cups by the end of the day.

Cheers and drink up!

Question: How do you fit in your 8 cups of water a day?