I missed some workouts, now what?

I missed some workouts, now what?
Summary:
We all know stress is well, stressful. Stress comes at us from home, relationships, work, school, our family, friends, and even pressure we place on ourselves. All that pressure adds up to a lot of tension on our minds and bodies. And as our bodies don’t understand the cause of your stress, it reacts in ways to protect itself. Your body will prepare to battle your stress and remove the unwanted fear the only way it knows how.
Fight or flight.
When we feel stress, it triggers the age ol’ fight or fight reaction. Our bodies haven’t changed how it reacts to stress, regardless of the cause. Whether a lion is about to attack or you received a nasty email, it causes the same reaction.
When we feel stress, we release a hormone called Cortisol. This hormone kicks in and will help you stay alive if you really are about to battle that lion!
Cortisol does a few things simultaneously for us in stressful situations.
This one hormone has just prepared your body for your fight or flight. In America though, our battle isn’t with a lion or neighboring village. Our battle is a computer screen, where we sit and no longer need the additional calories and fat stores to stay alive. Meaning we consume more calories than we burn, and chose unhealthy choices to help us cope.
Cortisol isn’t the only culprit here though, stress can sabotage you in other ways too.
Feeling stressed about feeling stressed?
Take a long deep breath. Here are ways to beat stress and it’s impending weight gain.
Choosing new habits and ways of dealing with stress will be your way to beat the weight gain stress can bring. Unfortunately I can’t remove all of the stressful people in your life, but I can help you to find healthy, positive ways to keep yourself sane and slim among them.
A great way to become healthier is with a supportive group who are fighting the same battle as you! We’ve created a community to support you through your goals and celebrate your wins as you push through each week. These women complete the FIT Guide program and exercise around THEIR busy schedules, any time of day, anywhere! Take the FIT Guide to the gym, your home, work or hotel. You will see results quickly and love how you feel.
Visit FITonYourTime.com to learn more and start your transformation today!
Emily Langlois is a Certified Personal Trainer, Weight Loss Specialist and Group Fitness Instructor. She trains hundreds of men and women to lose weight, see definition and LOVE their bodies.
Imagine yourself walking on the beach. You are in your new swim suit, and someone wants to take a picture. How great would it feel to stand there confidently loving your flat, strong and defined stomach?
Our abs are hard to sculpt but they are what we all want, right? So let’s take a dive into how we can define our midsection and the best ways to do it quickly.
Defined Abs
To build a strong core and see defined abs, we must eat a healthy diet and complete effective workouts consistently. Changing our thinking about food so that we eat according to our goals is most important. Food is fuel to nourish our bodies.
The types of exercises you complete are also important. Changing up your exercise routines often and selecting dynamic movements will sculpt your abs quickly to see a solid midsection.
Variety is important because our bodies adapt to workouts. We want to constantly keep our muscles working. Consistency of working out though is true too. Do the work and you will see your result.
The best workouts for defined abs include exercises that work every area of the core (upper,mid,lower and obliques). You also need a strong back to help with posture and support which is why many workouts will incorporate exercises such as a superman or push ups.
Weighted exercises work exceptionally well for defining your abs because it increases the work load.
Best Exercises for Defined Abs
To see best results in your core, I recommend a total body workout. Total body workouts use both your upper and lower body, causing your abs to contract and stabilize you. You also burn more calories and get the most value out of a short workout!
Additionally, for my clients I add an extra set of ab exercises “10 min Abs” to their workouts 3 times per week.
In this ab workout, it’s important you select exercises that challenge each area of the core as mentioned above.
Below are 5 of my favorite ab exercises to see definition quickly.
Please complete this workout 3 times per week with a healthy diet.
Ball Pass
Oblique V-Up
Open and Up
Bicycle
Weighted Russian Twists
Abs are like any muscle, it needs time under pressure (exercise) and time to rest and recover. I rarely recommend ab exercises more than 3 times a week because we become overworked and struggle to give our full effort if we do too much. I would rather you give full effort 3 times per week than half effort 5.
Best Foods for Defined Abs
You’ve heard the saying, “abs are made in the kitchen”, right?
A poor diet most often appears in our midsections first thereby claiming that if you eat healthy, you will lose weight in your belly. Simply eating healthy will create a flat stomach over time. True.
What does eating healthy look like?
1.Eating balanced meals and snacks every 2-3 hours
2. Eating a balance of protein, fats and carbs
3. Choosing the right carbs (whole grain or whole wheat, beans, starchy veggies)
4. Using seasonings instead of sauces
5. Avoid sugary drinks or added calories in your beverages
6. Make meals at home to avoid processed foods
For More Tips, Check Out My FREE Meal Planning Guide (FITonYourTime.com)
How do you know what to eat to define your abs?
Think of lean proteins:
Chicken, fish, greek yogurt, eggs, lean cuts of red meat
And Healthy Fats:
Avocados, Nuts, Seeds, Oils,
What are good carbs?
Starchy Vegetables (eggplant, squash, zucchini, sweet potato) Beans, Whole Grains
The most important factor is to eat enough protein and in correct portion sizes. Too much of anything will turn into fat on the body so maintaining healthy portions is key!
Can Everyone Get Defined Abs?
I hear this question often when clients have been struggling to get definition. They’ll say something like, “I cannot get defined abs” or “can anyone get defined abs?”
Answer: Yes, you can. Unless you have had major surgeries in your stomach or some rare medical condition preventing you, you can. It will take effort, but everyone can have a great stomach. Give it time and consistent effort!
Think of it like this. You must be willing to be uncomfortable to reach a goal you’ve never attained before. The workouts will be hard and you will have to give up eating in ways that you used to eat.
Here is the good news:
It doesn’t mean you have to be miserable! Healthy foods can taste good with proper seasoning, good recipes and changing options. Instead of thinking,”I’m giving up” Think of what you GET to do. You can lift more, run further, see your ABS! You GET to eat healthy, you GET to enjoy this food.
Being nice to our bodies is a celebration of it. Eating poorly is not being nice to our bodies.
And at the end? You will have the definition in your abs that you’ve always wanted. You will be ready for summer and to be proud of what you’ve worked for!
To Join My 6-Week Exercise Program, visit FITonYourTime.com
Best,
Emily Langlois
The idea for this article came to me while I was on the set of eightWest chatting with Rachel. I was there recording a 5 minute segment about my online training programs and in conversation, Rachel told me how she liked to work out at home. She added she doesn’t have weights at home so she uses one of her kids’ toys. It’s a ball and it works just as well!
That creativity and convenience is something I try to share with my clients. While I design workout programs incorporating resistance bands and dumbbells, you can always get a great workout in without it! Whether you’re traveling or just don’t have the space for equipment, at-home workouts can be completed with equipment you have already around!
I’ve compiled a list of common household items to be used instead of weights, bands or exercise balls when those items are not available.
Do you have other ideas or objects you’ve used? I’d love to hear!
Working out at home is a great option to fit our busy lives. This can sometimes leave us wondering: what can I use instead?! I hope this list helps you.
Have a healthy, happy and successful day,
Emily Langlois, CPT
Founder, FITonYourTime
Do you get bored with the same equipment? Do you enjoy mixing up your routine?
I personally LOVE trying to exercises and new equipment because it keeps me from getting bored and also, our muscles need change to keep it from platuae-ing.
If you’ve never tried resistance bands before or you bought them but wasn’t sure what to do with them, I’ve created a top 10 list of beginner exercises to use a resistance band. I’m not saying these are easy. But this will be a base that you can build off of. Also, if you are participating in my Love Your Body FIT Guide, a few of these should look familiar 🙂
The Basics:
It’s important to choose the correct band for your level and the exercise you are doing. Bands come in different resistances. Think of it like different sizes of weights. Some are heavier and you can use with squats, other 2lb weights are lighter and you use them for shoulder raises, for example. Choose the resistance you need to feel the exercise but not strain yourself.
Make sure the band is secure before you stand or move. It’s important to secure the band while you are sitting and then either move to standing or begin the exercise. Adjusting the bands while we are standing can challenge our balance and cause us to fall. Please be careful.
If the band is around your foot, keep your foot flexed! A resistance band is essentially like a large rubber band. If you let go, it can hurt. Keep your foot flexed and the band in place.
As I always say – draw in your core, please!
Exercises
Adjust the band so that it is around your thighs.
Begin in proper squat position, knees behind the toes, sitting back in the glutes, chest up
Take a step to the right with your right foot, bring your left foot in
Walk 4 steps right then 4 steps left
Repeat until you’ve completed your full set
2. Tricep Push Down
Just like the machine at the gym, but now you can do it at home!
Hold the band by your chest with your left hand
Place the right hand in the band with your palm down
Press down with your right hand to the right side of your body squeezing the back of your arm.
Complete a full set on this side, then switch to the other side
3. Plank Kick Back
Adjust the bands to the proper height on your thigh
Begin in plank position – hands and elbows directly under shoulders, back in a straight line
Kick your right leg up to the sky, squeezing the back of your right leg
Return to plank
Kick your left leg up to the sky
Repeat alternating legs until you’ve completed the whole set
4. Mountain Climber
Adjust the bands so that they are securely around your feet
Begin in plank position
Draw in your belly and bring your right knee in to your right elbow
Return to plank and switch
Left knee to left elbow
Continue alternating through your whole set
5. Row in Plank
Place the band around your hands
Begin in plank position
Row your right elbow to the sky, squeezing your shoulder blades
Continue a full set with your right arm, then switch to the left
6. Bridge with Open
Place the bands around your thighs
Begin laying on your back, knees to the sky
Squeeze your glutes and raise your low back off the mat
At the top, open your knees apart wide
Bring your knees back to center and lower down
Repeat
7. Plank Walk
Place the bands around your wrists or hands
Begin in plank position
Walk with your right arm to the right, then left
Repeat until you’ve completed your full set
8. Clam shells
The side of your booty will be on FIRE with this one.
Place the band around your thighs
Lay on your right side to begin
Bend your knees as pictured, left knee on top of left
Open the left knee away from the right knee
Hold at the top, then close
Do a full set on this side then turn over and repeat
9. Lift and Lower
Place the bands on your thighs
Lay on your right side to begin
Lift the left leg up away from the right leg, keeping the town straight or pointed down
Lower the leg back to starting
Repeat a full set on this side, then turn to the other side
10. Standing Kick Out and Back
Place the bands around your thighs
Stand with your shoulders back and belly drawn in
Kick your right leg out to the side slowly
Do at least 10 of these
Then extend your right leg back behind you, squeezing the back of the leg
After your set, switch to the other side.
Resistance bands are amazing because with little movement, they add a big difference. A bridge without a heavy band, is much different than a bridge WITH a heavy band. Too, having these basics allows you to mix up your workout routine to avoid platuaes and keep your workouts fresh.
From these basics, you are equipped to created other movements such as squat jumps or twisting mountain climbers. The possibilities are endless. Just remember, stay safe and adjust while sitting.
Enjoy!
Best,
Emily Langlois, CPT
Emily Langlois is a Certified Personal Trainer, Weight Loss Specialist, Group Fitness Instructor and founder of FITonYourTime.com
Visit FITonYourTime.com now!
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Emily Langlois is a certified personal trainer, weight loss specialist and group fitness instructor. She founded FITonYourTime to help women achieve their weight-loss and
muscle tone goals through 6-week exercise programs.
Best,
Emily Langlois
FITonYourTime.com
Our bodies are a basic equation of what goes in versus what is expended. How many calories you take in versus how many you work off. If there is a surplus of calories coming in compared to those we burn, we will gain weight. If we burn more than we take in, we will lose weight.
It is a myth that once we reach a certain level our bodies “stall”. We reach plateaus simply because our bodies learn to regulate the amount of calories coming in versus the amount of calories we work off.
Our bodies main goal is to keep us alive. In doing so, it will continuously try to adapt to what we do to it. It will adapts to exercise and to our surroundings.
To break the plateau then, we must break the adaption our body has learned. We change one side of the equation. You may either change the calories coming in or the calories going out.
Let’s first discuss calories coming in as nutrition tends to be a key question. Now, I’d like to start by outlining that I am a personal trainer, not a dietitian. It is in my scope to understand macro-nutrients and the effects they have on our bodies.
Simply put, before you begin questioning why a workout program isn’t working, be sure that you are eating according to your goals. You should be eating a proper balance of ALL macro-nutrients (proteins, fats and carbohydrates) and selecting the foods that fuel your body. Under-eating as well as over-eating can limit the results you see. So take a sound look at your diet and be sure that you are fueling your body properly.
Calories are not all equal. Eating a 100 calorie bag of popcorn is not the same nutritionally as a chicken breast and broccoli. They might equal by calorie count but will have dramatically different effects on your health and goal achievement. So be sure you are eating the RIGHT foods, not simply calorie consumption.
The other side of the equation is calories burned. There is a basic level of calories you burn throughout the day in your daily life. Working, cooking, cleaning, running around with your kiddos all burn calories. When we talk about your activity level, your whole daily life should be accounted for. A busy mom of 4 kids who is also a kindergarten teacher will burn more calories than a single IT Director. Traditionally.
When it comes to your workout, you want to change your routines every 4 weeks so that you are continuously progressing. As I mentioned previously, our bodies are trying to adapt to keep us alive. It will soon learn your workouts and they will no longer push your muscles like it originally did. You must change your routine often to push yourself and create muscle confusion.
How can you change your workouts?
Changing your workouts can be changing exercises, selecting more difficult or more complex exercises that require more complex muscle engagement. Or you may change the pace of your workouts. Doing an exercise slower, for example, squatting down for a count of 4 and holding for 2 seconds, will engage the muscles in a different way than if you normally do a squat quickly. Conversely, if your normal routine involves slow squats, do squat jumps to increase its intensity.
This works for arms as well as squats. To increase the complexity of a bicep curl, for example, change the angle of the curl or increase the complexity of the curl to a 45 degree angle bicep curl followed with a hammer curl. This will intensify the base exercise of your program. You may slow this exercise down by bringing it up for 2 counts, hold for 2 counts then slowly and controlled lower for 4 counts.
As a summary, our bodies are an equation of what comes in versus what goes out. This can always be changed on either side to confuse the body and to see the results you want. You must be sure you are continuously monitoring both sides of the equation to align it to your goals.
Emily Langlois founded FITonYourTime.com to
train and inspire men and women to become healthier, happier and stronger every day. Visit FITonYourTime.com for a variety of Online Training options to Fit YOU and YOUR goals.
Emily Langlois
Everyone’s body benefits from stretching! Especially as we age or develop pains from past injuries or chronic conditions, stretching looses tight muscles and keep our bodies moving!
Stretching also helps to correct imbalances. For example, if we sit all day, our hips become tight, also effecting our glutes and hamstrings. If we don’t stretch these muscles, they will remain in that tight position and will over time become more and more drawn to that position. Similarly, if we sit with our shoulders rounded for an extended period of time, this elongates our upper back muscles and creates a ripple effect for surrounding muscles. As with our hips, glutes and hamstrings, we need to stretch these over-worked muscles to return them to the proper lengths or they will remain in their imbalanced positions.
Stretching should be done daily and also before and after exercise. The benefits of daily stretching is to loosen the tight muscles from our daily movements. The benefits of stretching after exercise are similar, but even more important because we want to loosen the muscles we just worked!
Below are a few stretches that can help everyone!
Hip
Exercise 1. Sit on a exercise ball or edge of a chair. One foot should be stable on the ground at 90 degrees, foot turned out slightly at a diagonal. Extend the other leg straight out.
For more of a stretch, bend straight down, folding at the hips
Low Back
Exercise 1. Lay on your back and draw your knees in.
Exercise 2. Place your left foot over your right leg above the knee. For more of a stretch, draw your legs in towards your chest.
Exercise 3. Cat Cow
Start in a table top position, look up round your spine. Then look down curving your spine up to the sky. Repeat.
Shoulder and Upper Back
Exercise 1. Start in a table top position left arm on the ball. For more of a stretch, slowly roll the ball to the right across your body. Be sure to keep your thumb up on while your hand is on the ball!
Exercise 2. Start with feet wide and slowly fold forward. Bring your right arm in front of you and make large circles. After 10, reverse the circle. Repeat with your left arm.
Hamstrings
Exercise 1. Lay on the ground or mat and slowly extend your right leg up to the sky, keeping your left leg on the ground. Hold for 30 seconds then repeat other leg.
Neck
Exercise 1. Start by rolling your shoulders back. Now slowly tilt your head to the left, bringing your left ear to the left shoulder. Hold. Come center and repeat other side.
Foam Rolling is also a wonderful technique used to reduce “knots” within your muscle. Foam rolling can be done daily or before and after an exercise. Those with less mobility may not find foam rolling as comfortable.
I recommend asking guidance from a personal trainer before you foam roll for the first time to ensure you are reaching the right muscles and at the proper spots.
To learn more about Online Personal Training with Emily, please complete the form below or visit FITonYourTime.com
About the Author:
Emily Langlois is an Online Personal Trainer specializing in custom workouts to fit YOU. Your current pains, age, time limits or other responsibilities can no longer hold you back. You have a workout program designed for YOU to fit in YOUR life.
I work with a variety of clients with the majority who have some type of chronic condition or injury that’s caused them pain. I will help you find exercises for YOU to help you stay healthy, strong, happy and doing the things YOU love.
Shoulder pain can come from a variety of causes. If you live with this, you know how frustrating it is. It is made even more frustrating when you try to strengthen your muscles, become healthier, make steps in the right direction but every workout program you try ends up leaving you in worse pain one or two days later!
I hear you.
You do not need to be held back by shoulder pain! You deserve a program that is meant for you. The circuit below will strengthen your upper body, including the muscles around your shoulders but won’t cause you pain in a day or days following!
Of course, please always consult your physician if you have any questions or hesitations.
Note: Avoid any movement that involves lifting above your head
Upper Body Circuit 1
By: Emily Langlois
If you have questions or would like more information on Online Personal Training with Emily, please complete the quick form below or visit FITonYourTime.com
Stay Healthy. Stay Strong. Stay Happy. Stay YOU!
About the Author:
Emily Langlois is an Online Personal Trainer specializing in custom workouts to fit YOU. Your current pains, age, time limits or other responsibilities can no longer hold you back! You have a workout program designed for YOU to fit in YOUR life.
I work with a variety of clients with the majority of them over 50 and/or have some type of chronic condition or injury causing them pain. I will help you find exercises for YOU to help you stay healthy, strong, happy and doing the things YOU love.