Girlwithnoname Achieving Fitness at Home

Happy Monday, gang!!

Another exciting week ahead.

Woot. Um… Whew…

Ugh… I wish I felt that way today… but I’m a bit dragged out….

Good lord, I had to get up early this morning… I have a client I usually speak to every Monday morning but today she had some scheduling difficulties so unless I got up earlier we weren’t going to be able to connect.

So, faithfully I set my alarm to make sure I could be there for her.

And, of course it went off right in the middle of a fantastic dream adventure.

Rats.

Let me remind you just in case you may have forgotten this tiny detail about me:

I am NOT a morning person.

Blech.

Sunrises, who needs them?

I’ll take a beautiful Sunset instead, please!!

Anyway, so when it came time for my own workout, I found myself kinda dragging. And it got me to thinking even more about energy since my “What Energizes You?” post.

What time of the day do you work out, anyway?

I usually hit it about an hour after I wake up and I don’t wake up early, like a lot of you do. That just happens to be when my energy level is jumping like a Mexican bean, so I can usually get a pretty energetic session in (except for today, which was a minor struggle… sigh…).

However, I get that scheduling can be a bit of a problem in today’s world (hell, I fell victim to it myself this morning right?), but if you aren’t working out when your personal energy is jumpin’ then you may not be getting the maximum benefit from your training session.

I know a lot of people who go to the gym first thing in the morning (like bright and early before the sun rises).

However, these people aren’t morning people and they’re literally dragging their butts into the gym because they feel like they just want to get it over with, off their mind and get on with their day.

But their energy is low because they’d rather be in bed (like me).

These same people feel a surge of energy at the end of their workday but since their workout is already done, don’t bother to take advantage of this surge.

I’ve trained people for whom the complete opposite is true.

They have barrels of energy first thing in the morning but feel that the time they have to spare only exists at the end of the workday, at their lunch hour or later in the evening.

I’ve also come to realize that many people feel a huge drain of energy once the sun goes down so trying to work out in the evening in the dark (even in a lit room) can be very exhausting.

If they’d only worked out when their personal energy level was high, upon waking, they might have found out that they can pour a lot more into their efforts and get a much better workout as a result.

I even have one friend that prefers to do her training session at MIDNIGHT.

Sure, she sleeps til 10am, but her best energy just isn’t there until much later in the evening.

So she works out right before bed.

**Be careful with this tactic though, because many people find that a really late workout ramps them up too much to get to sleep afterward.

Like I mentioned, I’m not a morning person, but I also find that a workout before the workday starts gets me a good hard energetic training session and also gets me ramped up for a great workday with my brain firing on all cylinders.

So, I sleep a little later, workout mid-morning, and my workday is officially from about 1pm until about 9 or 10pm.

Sure, I’ve got the luxury of being able to schedule my workday around when my personal energy levels are optimized.

And, I realize not everyone is able to do that.

Some people hold jobs that expect them to be there from 9am until 5pm (or whatever shift work might be dictated).

To those people I can only suggest to keep an eye on when your personal energy levels are at their highest, and then adjust your personal schedules around your workday so that you can get your time at the gym in when you can optimize for the most energetic workout possible.

For instance if you’re a morning person who’s been working out at the end of your workday, get up earlier, hit the gym and get it going on.

If you’re an evening person who’s been dragging your butt into the gym first thing in the morning, sleep later, go to work and hit the gym afterwards or later in the evening.

It’s ok if you stay up a little later, because now you’re sleeping later. Right?

And if your energy grabs you mid-day, can you get away on your lunch hour?

I used to do that a lot when I had a corporate job. A quick chat with the boss about how my lunch break might run over but I’ll always make it up by staying later, and everyone was happy!

So, make sure your workout is the best possible by scheduling your time at the gym for when you personally have the most energy, not when some textbook says is the best time.

This will ensure you get the best workout possible.

Have a fit, fun and fantastic day!
Girlwithnoname

HAHA…. remember that old commercial?

“Is it Live? Or is it Memorex?”

I find that line funny with respect to this post title … or is it just me losing my mind?

Yup, me losing my mind. And it wouldn’t be the first time. LOL

So, I’ve got some lower back issues after some deadlifts the other day.

Are the deadlifts to blame?

Or did I sleep funny?

I dunno.

How do YOU tell if its DOMS or a strain when you’re stiff?

So … seriously!! How do YOU know? I really want to know. Make sure you post your comment below and let’s compare notes.

Today’s Workout Song of the Day:

Warning: It’s a harsh one today. But GREAT for lifting (lots of angst) or cardio (hard driving beat), so check it out!

Ministry – Jesus Built My Hotrod

If you want it for your own workout collection, just click on the buy button on the player widget and Amazon will set you up in no time flat.

That’s it for today. Have a great weekend.
Girlwithnoname

Hey everyone. Happy Hump Day!

Halfway to the weekend and I hope you’re all having a great week.

I get asked a lot where I find the energy to do what I do.

So, I thought a little post letting you in on the things that give me energy was in order (and long overdue).

So, without further ado, here we go:

Sunshine
Nothing but nothing makes me want to get off my rear, out the door and get stuff done more than a good dose of Vitamin D… even more motivating is that it’s out there taunting me to come enjoy it, and there’s no way I can ever say no.

The Cold Weather
It’s brisk and it’s invigorating. It gets me wanting to move (mostly because then I’ll warm up!)

The Rain
Hello, Seawall!! You are allllll miiiiine when it’s raining… just you and me and no one else. Very Zen. Very energizing.

A Good Night’s Sleep
Does this need elaboration, really? With a good solid 8 hours of sleep under my belt I can take on the world.

The Mirror
The harder I work on myself, the more it shows.

And the more it shows, the harder I WANT to work for it. ’nuff said.

Pressure
Knowing someone’s waiting on me and also knowing there’s no way I’m skipping my workout drives me hard.

Pressure to move on to the next thing in the day gives me energy to just slam through a workout without lollygagging.

If someone or something is waiting on me I get busy … hard and fast.

I’d rather work harder to make it happen than live with the guilt of slacking for some lame-ass excuse of ‘not having enough time’…

Anger or Frustration
Yep, there’s nothing wrong with taking out some anger or frustration in a good heavy lifting session.

Someone pissing you off? Sick ‘em (I mean the weight stack, punching bag or running path, not the person).

Appreciation
Nothing makes me want to do what I do more than knowing someone out there is getting inspiration or motivation from me for their own workouts.

Thanks to my loyal Twitter, Facebook and blog followers for letting me know I’m here for a reason, and in turn giving ME inspiration and motivation… and energy.

MUSIC (one of the biggest ones)
There’s been many a time I haven’t felt like going running or grinding out a strength-training session, but as soon as I turn on my ’special’ mp3 player (it only contains motivating, hard driving and angsty workout music) I’m immediately in the mood and… dare I say it? Even RARING TO GO.

Feeling The Pump
Strength begets Strength. I can’t elaborate more on that.

DOMS
Delayed Onset Muscle Soreness. It means I’ve done good things for my body and the more I feel it, the more I crave it. Bring it on.

Smiles
A simple smile from a stranger as I run by makes me feel good and in turn makes me run that much harder.

An Audience
If I’m working out or running hillsprints (or whatever) and someone stops to watch me, I’m going to give it TWICE the power I might have otherwise, just knowing someone’s paying attention.

I certainly don’t want to be slacking it with WITNESSES watching, now do I?

Excitement
Watching the excited smile form on the face of a client or friend who’s just realized a weight loss or fitness goal is intensely energizing. Excitement IS Energy.

And finally (and most importantly) …

My Nephew
… or more specifically, the pleading, innocent eyes of my 4 year old nephew as he asks me sweetly to play with him.

Whether I feel like it or not, can a rousing game of horsey-back ride be far behind?

What energizes YOU?

Have a fit, fun and fantastic day.
Girlwithnoname

Hey Everyone. Another fresh week, another fresh month … and as it would appear, another fresh SEASON.

Yep, that’s right… Spring seems to be starting early here in Vancouver. We have cherry blossoms on the trees already.

Perfect timing.

The 2010 Winter Olympics start in 10 days and Vancouver is hosting.

No snow. Excellent.

Anyway, last time I helped you parents out with lots of workout tips for getting and staying in shape with kids always underfoot.

If you haven’t checked it out yet, here it is:

==> Exercise Excuse-Busting Tips for Stay-At-Home Moms (and Dads)

Today, I’m letting my frustrations show when it comes to parents that aren’t doing what it takes to instill good habits and nutrition practices in their tykes in their formative years.

It really chaffs my rear to see the kind of stuff I saw this last weekend.

Anyone who recognizes themselves in my story had better smarten up RIGHT NOW because you are NOT doing your kids any favours and you’re probably setting them up for a lifetime of issues with health and weight.

Enjoy the lecture. Pass it on if you know anyone that needs to hear this.

Parents, we love our kids right?

So, make sure you’re doing what it takes to get those healthy habits instilled in your kids now, okay?

Anything else will only hurt them in the long run.

Lecture over.

And as always, here’s today’s Workout Song of the Day.

Yep, there’s a tie-in.

Perhaps we can prevent a little Teen Angst in our kids once they hit their teens if we make sure they’re as healthy, fit and lean as possible as they head into that stage of their lives…

RIGHT?

RIGHT!

Plus, its good and angsty, with a great beat.

Are you going to do some cardio with this blasting?

Or some lifting?

Take your pick! It’s great for both.

Cracker – Teen Angst (What The World Needs Now)

Don’t forget if you dig it and want it for your own collection, just hit the Buy button on the player widget and it’s as good as yours.

That’s it for today everyone. Keep your fingers crossed for snow here in Vancouver. Otherwise we might be having the SUMMER Olympics next week instead! LOL

Have a fit, fun and fantastic day.
Girlwithnoname

Hey everyone. I hope your week has been fantastic and you have fun stuff coming up for the weekend.

Myself, I’ve got a birthday party to attend. My nephew is turning 10 years old!! He’s growing up way too fast, let me tell you.

Anyway, that ( and a couple of requests from my gang over on Twitter ) got me thinking about how you moms (and dads) with small children that you mind all day can get fit and stay that way.

Is ‘having kids’ REALLY an excuse not to get in shape?

I’d have to say … ummm…. NO !!

“But the kids are always under foot” you say?

EXCELLENT!!! Kids make for a great piece of workout equipment.

You think I’m kidding, don’t you? LOL

I’m not.

There are several ways to get a great workout in within the day if you know just how to ‘play’ it.

Yes, gang! ‘PLAY‘ is the operative word here.

Kids love to play, right?

So, what’s stopping you from either joining them … or better yet, having THEM join you in your workout?

Let’s start with the easy suggestions.

Kids love to tear around the room at the highest mach-speed they can manage right?

Little bundles of energy, those tykes.

I can’t believe how high my heart rate gets when I’m out visiting the nephews and they want me to run around with them, or swing them upside down by their legs (well, the three year old maybe, not the TEN year old! haha, yikes, I’m strong but not THAT strong…)

So, tear around with them.

Play tag in the backyard (or in the house) or hide and go seek.

You could even pull those old clunkers out from our own childhoods like Kick the Can and Marco Polo.

Feel free to offer up piggyback and horseyback rides.

Swing on the swings, if you have them (or if you’re at the playground).

Just because you’re the grown-up is no reason to actually ACT like one!

Merry-go-rounds need pushing … teeter-totters need riding, slides need sliding down. Your kids will LOVE it if Mom (or Dad) plays, too.

If it’s Summer, a dash or thirty through the sprinkler will not only be refreshing and fun but gets that heart rate up quite nicely, thank you very much.

How about setting up a slippy slider and the hose and having some good old fashioned slippery Summer fun in your bathing suit?

Why should all the fun be left to the physically young? The young-at-heart will be more than welcome to play along.

If it’s Winter, build a snowman … or better yet, a snow fort!

Do you know how much kids love forts?

Once you’re finished building the fort you can make up some great games to play in it.

Or grab the sled and head to the steepest hill. Climb up, sled down, repeat ad nauseum and tell me that’s not a great bout of interval training.

And talk about the bonding session. What’s better for bonding with your kids than doing what THEY love to do?

Ok, so you’ve had your fill of kid-oriented activities and just want to get down to some good heavy lifting but you’re worried your kids will get in the way?

Or that it’s not safe for them to be around the equipment?

There ARE ways to manage that.

Make your weight training session into a game. But first, make sure you either have some toy dumbbells or some VERY light dumbbells for the kids to use.

Now, its “Copy Mommy” time. Modify that old game of “Simon Says” that we used to play and make it into a fun session of ‘copy cat’.

There is absolutely nothing wrong with handing your tykes very light or toy dumbbells to follow along with what you’re up to.

Have you ever noticed your kids copying you when you’re doing housework?

This is second nature to kids. They love to learn and grow by copying the grown-ups.

So get to work on your routine and let them know it’s “Copy Mommy” time.

Not only will they get some great exercise but they’ll be so busy trying to copy you and keep up that they won’t have time to think about coming closer to your heavier equipment.

It won’t even be a curiosity to them. They have their own set. Just like that toy vacuum cleaner or toy oven in their toy cabinet.

And hey, if they do decide to wander too close to the equipment, a quick reasonable explanation of ‘grown-up toys and ouchies’ should do the trick.

And if doesn’t then offer to let them try to pick up one of your heaviest pieces. Since they won’t be able to, that should bore them pretty quickly.

But if they’re getting the attention they crave, in the form of a game of “Copy Mommy” chances are pretty good they won’t be hanging on your leg like they might be if you’re doing dishes and trying to get chores done.

If you want to do some good indoor cardio get them to compete with you.

How many burpees can YOU do?

How many can the KIDS do?

Or see who can jump rope the longest out in the backyard.

I bet they beat you.

And believe me, when they beat their parents at something they consider a grown-up activity, that’s the most fun a kid can have.

That’ll be something they can’t wait to brag about to Granny or Daddy when they get home or show up for a visit!

Or, you can make a game of racing to the fence then seeing who can walk back the fastest (over and over and over again).

And that’s GREAT interval training for you.

What if the kids have some pals over for a play-date?

Well, that’s another opportunity for YOU! Grab the wagon, and tell the kids to hop in.

Let the kids have fun trying to get as many of themselves on the wagon as possible then you can have fun trying to pull them around the yard.

Like clowns in a volkswagon!! HAHAHA

Serious fun for kids. Serious work for grown-ups looking for a good workout.

Seriously!

Skeptical?

Don’t believe me that kids are into this kind of ‘playing’ or won’t want to do the “Copy Mommy” thing?

BAH! Here’s PROOF!!

… and MORE proof:

The possibilities are endless, and you don’t have to wait for the kids to be down for a nap.

Involve them wherever possible and feed your energy with their energy.

You’ll be the fittest family on the block, not to mention the CLOSEST!

BY THE WAY!!!

If you liked these ideas you’re going to LOVE Scott Tousignant’s NEW Unstoppable Fat Loss Program.

I’ve never seen so darn many ‘get fit at home’ ideas in one program.

If you want to get at fit at home (with kids underfoot) check it out now, you’ll be amazed.

==> Unstoppable Fat Loss

Have a fit, fun and fantastic day!
Girlwithnoname

Hey everyone. Hope your week is awesome so far. Mine’s been pretty good out of the gate!

So… ever been stuck on a plateau?

I’ve been keeping this one a secret but for the past couple of weeks I’ve felt kinda stuck on one myself.

So, I changed my routine.

And immediately popped off that plateau and am back on my way to where I wanna go.

Wondering what I mean?

Check it out for yourself:

See what I mean? Change things up and confuse your body. Variability goes a lot further than you might think.

If you’re interested in checking out those two workout posts I mentioned go here:

Wanna Share Your Workout? I Just Did!

and here:

My Home Workout – More Sharesies!

As always, here’s today’s Workout Song of the Day!

No tie-in today, but this one may very well be one of my VERY favourite running and lifting songs.

The beat is FAN-FREAKING-TASTIC and his voice is JUST growly enough to invoke a little attitude in my brain (which always translates to strength and energy for me).

Check it out, I know you’ll love it.

LaTour – Allen’s Got A New Hi-Fi

Was I right? Do you love it too?

Well, WHAT ARE YOU WAITING FOR? GO GET IT!

Click on the Buy button on the player widget and Amazon will have you set up in seconds. Then get going with that one blaring on YOUR mp3 player and you’ll kick butt with your next workout.

That’s it for today!!! Hope you are having a fantastic day and have great, fun things planned for the rest of your week.

Have a fit, fun and fantastic day!
Girlwithnoname

Hey everyone. Hope you’re having a fantastic weekend.

Well, I was out for a run the other day and much to my OWN surprise I discovered the REAL reason I’m so competitive with the other people out there running, especially the ones running ahead of me.

Ah, life!! Ain’t it fun?

Always full of self-discovery!

Check it out if you want to know the real reason, too!

So, ya know?

Boredom. Plain and simple.

“Get your butt out of my line of vision so I can move on to viewing something less boring!”

HAHA

Hey, whatever it takes guys …

WHATEVER IT TAKES!!!!

Do whatever it takes to ramp up that workout.

Am I right?

I am right.

Ok, moving on. Here’s today’s Workout Song of the Day. I figured this kinda works cuz when I’m out running and that guy is in front of me, I kinda put him in my cross-hairs and make it my single goal to get my butt caught up and PAST him.

Besides, it’s got great energy so it makes for a great running song (and weight training song cuz of all the angst).

Enjoy.

STARSAILOR – In The Crossfire

Don’t forget, if you love it too, go get it. Just click on the Buy button on the player widget and you’ll be at Amazon, setting yourself up just like that!

Have a fit, fun and fantastic day!
Girlwithnoname
ps. don’t forget to get your butt on the Inner Sanctum mailing list if you aren’t already. Lots of great stuff coming up over the next few weeks and months.