Fitness Friday 04.17

Happy Friday!

With this being the end of month three, and although my second assessment didn’t show any progress and was disappointing, I remained consistent to my last check-in.  Knowing all of that, I’m still feeling awesome and finally back into that workout groove that I’ve been working and longing for.  The lack of progress gave me a wake-up call that although consistent, I still have A LOT more work to do to keep reaching my goals.Fitness Friday 04.17 - the bee life
And, I’ve finally realized the sentiment of the above mantra.  It is so easy for us as humans to wish for things; wish for a new job, wish for a better body, wish for people to change, etc. and it’s so just as easy to sit and complain about those things and make excuses.  But it isn’t until you start working towards those things, that you’ll actually receive them.

A lot of the biggest success stories in our history and life are based off of hardwork and determination – that shouldn’t change no matter what you’re working towards, especially if it’s working to being and feeling your best. If we are not our best selves for us, we cannot be our best selves for others.

Here’s to more work!

Fitness Friday 02.17

This month’s Fitness Friday is the first official check-in on my progress this far! I am officially 7-for-7 in attendance back to Boot camp, over the last 2-weeks and two morning classes up and out the door.  It feels great.  I’m honestly a bit pissed at myself for ever stopping, for getting to the point where I am at, for getting unhealthy.
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But that has changed.

I am no longer going to get in the way of my goals and feeling great.  I realized the other morning in class, that I have a lot of work to do.  I have a lot of work to do pushing my body and strength and a lot of work to do with my diet/eating habits, luckily I feel like I have the food somewhat under control in comparison.

I have a goal in mind, and I’ve got my sights set on it.  I am determined and I am motivated.  I can’t wait to see all of the progress I make in the first few months and over the next nine, and over the next year!

What is keeping you motivated?

Happy Friday!

 

 

Fitness Friday no. 21

Guys & Gals. How are we doing? It’s Friday yet again and we have one more week of September left before it’s October, woah!

I will admit heading into month 10 of 2016; I was hoping to have made better progress and be more consistent with my workout routine. I know for any of you who are keeping up that I am sounding like a BROKEN RECORD, I know.  Anyone want to just shake me and yell, JUST DO IT ALREADY?? Yeah, me too.  But since joining the professional world, finding that balance and continuing the same level of work I used to put towards my body and health has shifted drastically.  And from that perspective I have not been happy.
fitness-friday-no-21-the-bee-lifeI will also be the first to admit I have not been nearly as proactive as I preach or want to be. I could definitely be more proactive… I WILL be more proactive.  The statement above rings true for my mentality lately, I’ve been able to find a million excuses to justify why going home after work or not waking up early and telling myself I’ll do it later. In fact I started off with an excuse of work/life. Being fit, and healthy IS important to me, lazy is just getting in the way. Not to mention, I am pretty sure I am stressing myself out more about not working out than I am actually working out. Not proactive. Not helpful. No good.

Here are ways I plan to be proactive this fall!

Fall 2016 Goals:
– 2-morning workouts a  week
– 2-lunch workouts a week
– Weekend walks/runs/Barre3 on rainy days
– Continue to eat better

Already Planned:
– 5k scheduled for mid-October
– Gym membership purchased
– Weight Loss Challenge with B – starting Oct 1st

Here’s to pushing through, getting off our asses and pushing ourselves to be the people we know we can be and being happy with ourselves at the end of the day in all aspects.

Fitness Friday no. 13

Heyyyyy Friday!!!!! How’s everyone’s fitness plans going? I have to say, I’ve truly gotten back in my groove lately and I love it.  The results haven’t been as apparent as I would have hoped, but it’s a journey, it’s not over night success, and I just have to keep reminding myself that (you should too!).

Regardless of how apparent (or non-apparent) my results have been, I feel great! And I recently got some new gear to wear for my workouts and runs and I was amazed at how much better I felt with some fun pants, new sports bras and comfortable sports tees.

Active ware has boomed recently from Kate Hudson to Beyonce launching their own lines, old oversized tee’s and shorts are no more.  Brands and active ware clothing are working for women, with fun prints, flattering fits and soft fabrics. With that, I don’t feel like you need to break the bank to feel great while working out, because let’s face it, you’re getting pretty clothes to get sweaty. So my go-to lately has been Marshall’s or T.J. Maxx because you can get hi-end brands at a severely discounted price. FRIDAY!(1)
01  | 02 | 03 | 04 | 05 | 06

Ultimately it’s about what you feel comfortable in, feeling good about yourself, while keeping you motivated to keep working out, time after time. So if you haven’t updated your workout wardrobe lately, take some time and slowly start grabbing some new pieces, you’ll be feeling great while getting into shape!

Fitness Friday no. 7

This week I’m going to share my 5 go-to at home workouts, that hit all of those sweet spots everyone wants to work on!

One thing I have been relying on this year, to get back into shape, has been working out at home.  As I’ve mentioned before one of the reasons I wasn’t successful last year was because I was gifted with a few months of workouts and then couldn’t maintain them based on cost and fell right back off. So, having been gifted with <expensive> workout classes again, I told myself I wasn’t going to use them until I got into my own groove at home!  The more I’ve been working out at home, the more I love it because it fits within my schedule – so when I have 30 minutes to get a workout in, I can do it on my own time, when I want, oh and it’s free!

Squats – I love squats! These work your full body but especially your butt, thighs and hips. The key to squats is your posture and formation, putting all of your weight within your heels and sticking that butt back as far as possible. An alternate position is widening your feet to work those inner thighs a bit harder.

Challenge: 4-sets of 50 squats, at the end of each set hold low and pulse for a count of 15

No Weight Arms – You may (or may not) be surprised at how much fatigue you can feel by doing some basic arm movements, with NO weights. Of course weights will add to the workout, but if you’re on the go or traveling these will be the perfect fix. The first pictured below is “Close Grip Flies” – the key here is to keep your shoulders relaxed and pushing your arms straight through the motion. The second is Triceps Extensions, the goal is to keep your neck straight and arms as close to your ears as possible while moving your arms up straight above your head, holding your hands in a fist can help the posture.

Challenge: 4-sets of 25, for both the close grip flies and triceps extensions

Side Leg Lifts – What I love about this, is that you can modify it to adjust to skill and the level of the intensity you want. This also tones your hips, which is perfect if you’re trying to work down those side “muffins.”  To add to this you can extend your top arm straight, this will intensify the core work.

Challenge: 4-sets, alternating 25 lifts on each side

Leg Extender Abs – I found this workout from doing the online Barre classes and I absolutely love it! I especially love it because there are modifications to do that still give you a killer ab workout without killing your lower back, the key is to push that lower back down so that it doesn’t arch.  The goal here is to work through the movement slowly and meaningfully, by alternating your extended legs, as you get used to this you can elevate your head (without straining your neck) and crunch to each side as you alternate.

Challenge: 4-sets, work this slow for 5-minutes and work into the side crunches – hold the side crunch on each side at least once for a slow count of 10

Planks – For someone who has chronic back pain, I’ve never truly appreciated working the core until I started Barre. Planks again have the ability to modified based on skill and evolve over time to work up strength and build that inner core strength.  Starting on your knees (and even your forearms) is perfectly acceptable as long as you keep your back straight and pull your abs in tight, and lower that butt!

Challenge: Hold for 30-seconds at the end each set

Fitness Friday 07 - the bee lifeIMG_9247A special thanks to Allie and Bekah for being my awesome fitness models (and fitness inspiration) and the crazy talented Timothy Logan for taking these awesome shots!

Fitness Friday no. 6

We are 29 days into the new year and if you’ve joined along, 29 days into our first 30-day focus.  My focus items included, limit times we eat out, do barre 5-days a week, walk Moz on the weekends, no sweets, and limit alcohol intake.

So how did I do? You’ll have to wait and see… Monday I will give my full 30-day run down, but until then, we still have a few days to finish strong and start looking ahead at the upcoming 30-days and some more fitness tips to help you (and me) succeed!

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    1. Treat Yourself – Regardless of how ‘successful’ you consider yourself to be these last 29 days, the fact that you tried and accomplished feats is something to be proud of! It’s OK to treat yourself, whether that’s having some of your favorite ice cream, buying a venti at Starbucks, or splurging on some wine and chocolate. If we deprive ourselves too much for too long, we might end up over indulging in a moment of weakness.  It’s easy to focus on the negative, we need to reflect and acknowledge more of the positive!
    2. Pump Up the Volume – With music! Take some time to make sure you have an awesome playlist for your workouts, this will keep you motivated from the start of your workout to the finish, not to mention a few dance moves in between sets or while you’re on a run.
    3. Prioritize Goals –  One of the perks of focusing on 30-days, is the focus! It’s also a time to prioritize your goals.  Is one of your goals, to be consistent with workouts, week after week? And another to loose weight? And another eat better?  If you’re like me and have endless amounts of goals, start small and prioritize – in order to accomplish X I need to do Y first… aka in order to loose weight, I need to maintain working out week after week, so that is my first focus goal. The rest will fall into place.
    4. Be Practical – Just like prioritizing goals, be practical in what you’re asking yourself to accomplish.  Are you jamming too much in and it’s resulting you to not succeed? It’s OK if you can only workout 2-nights a week and the rest has to wait for the weekend. I am realizing that right now, running has to wait for the weekends and I can focus on Barre and strength during the week given the time I have.  I’ve even come to realize that 30 or 40-minutes is better than nothing – so although it isn’t to the standards I’d prefer or would like, I need to make strides in the right direction.

    Here’s to finishing the first 30-days strong!

    Fitness Friday

    Happy Friday! And I’m happy to introduce the first, Fitness Friday! Coming to you live every other Friday with tips and check-ins on your progress and goals (and mine!) and even some tips to help stay in check especially as the holiday season is right around the corner, literally!  And with those holidays, colder weather and darker nights – not the ideal conditions for motivation.

    seasons greetings from the mckenzie's

    Here are some easy tips to remember:

    1. Drink Water: If you aren’t drinking water consistently throughout the day you’re going to be paying for it later on.
    2. Dress for the part:  If you have cute workout clothes and new sneaks you’ll want to make your investment worthwhile and get sweaty!
    3. Stay focused, but mix it up:  Know the areas you want to work on and focus on those whether it be your arms, abs, butt, legs or all of the above – but remember your muscles will get used to and immune to the same 5 exercises so mix up the routine and add new workouts to your sets!
    4. Stretch: I recently took a 30-minute yoga class during lunch and I can’t tell you how much my body needed that, it was amazing!  If only I took a little more time (regularly) to stretch, my body and tense muscles would feel 10x better.  I’ve felt the difference the entire week since.
    5. Stay consistent: Getting into a pattern and routine is half the battle, as soon as you get into a groove, you won’t want to miss a beat!  The quicker you can start being consistent, the more likely you’ll be on your way to success.

    Happy Friday!

    2 months in

    What’s that saying? Something like…

    “It takes 21 days to form a habit and one day to break it”

    … Well it’s been nearly 2-months (30 days) since I got back into my workout routine, and although I am still not 100% where I want to be as far as frequency I am gaining traction! With work and my new circuit/interval training classes the availability and class times is something I have been needing to adapt too. I have been making 5:30am classes work, well sort of, it’s been easier when my aunts carpool with me, but when I am driving myself that internal mind-game of just getting out of bed is hard.  The thing is, once I am up and at the class, I am totally fine! It’s just getting my butt out of my warm snuggled self out of bed that is the struggle. It’s such a mind game. I am shooting for 3-days during the work week in the mornings and then a nice Saturday late morning class, still need to get those 3 early mornings down. I get stuck at one or two.

    The positive side is that I have been seeing results, not to mention with Lent – I have given up some sweet temptations which are definitely tying into my results. No Starbucks, no beer, no sweets. I’ve surprisingly held to my guns the last 3-weeks, everything is dialed down significantly.  I’ve been eating better all around, smaller portions, trying not to eat out as much, lots of kale salads and fruits, limited, to no coffee and extra water and tea! I also haven’t been buying sweet treats from Starbucks with my morning coffee or a cookie to bring home for after dinner with B.

    As soon as you start seeing results, everything becomes addicting. I am already getting that insatiable crave back that I used to have that drives me back every time and pushes me through the long run or the workout harder than the time before, and it’s awesome.


    Image taken Monday at 5:30am Boot Camp (I am far left with pink sneaks!)

    Here’s to staying motivated!

    I’m Back.

    Well my workout hiatus is finally over.  I received fitness classes for Christmas (AWESOME present, btw) so this past Saturday I decided to start! The classes are interval strength/cardio training circuits.  The interval and circuit length’s change from class to class so every exercise is manageable; because the longest  you’ll ever be doing an exercise is 15-60 seconds before you’re on to the next one!

    These workouts have kicked my butt. (1) I haven’t worked out “hard” in at least 4-5 months (2) I haven’t weight trained in over a year … so an hour of strength and cardio let me know how out of shape I’ve become.

    I really did not want to go to the class last night, I was exhausted, sore, and it was freezing cold, snuggling up with Moz and B sounded much more appealing than going back out into the cold and getting home after 8 o’clock. But I made myself go, the pain was still going to be around today whether I went to the class or not… also I know the pay-off, I’ve seen the results before, so I pushed myself to go. And, I’m happy I went.

    “The only workout you’ll regret, is the one that didn’t happen.”

    This is only the start, I’m going to keep going to these classes, and it’s only be a matter of time until the snow melts, the sun shines a bit longer and I can start running outside again. It feels good to be back, it was way to long of a break, but that break is definitely over.