Full Body Workout Demo
Let’s Go, everyone!
Full Body Workout Video Demo
Video Length: 3:41
Equipment Needed: Set of Dumbbells
Workout Length: 4 Rounds Total = 32 Minutes Total
Ashley’s Motivational Go-To’s for Winter
How I Have Stayed Motivated in the Winter
The cold weather “CAN’T DO” attitude is picking up and can pack a punch. But don’t let those gray days kill your motivational buzz! Stay motivated with what I use to keep working hard on living a healthy, fit lifestyle while Winter is here.
- SHOWER FIRST: when you wake up and can’t really, “wake up,” try a shower before the gym.
- WARM UP: Put your workout clothes in the dryer before you go outside to toast you up a bit. It feels so comforting, but also softens the blow of the cold blast of reality of the outdoors.
- DRESS FOR IT: Get a few new sweaters or sweatshirts to spice up your winter workout wardrobe- it will make you feel fantastic and enable you to layer your gear to get you in and out of the gym without getting cold. I love to take my workout clothes from “gym” to “street” with minimal effort. Favorite place to shop: Carbon38
- NEW, THEMED MUSIC: make new playlists for your specific workouts or with the ideal music that motivates you for each mode of exercise (intervals, long + steady cardio, weight lifting, yoga, et al.) Don’t want to make your own playlist? Use @spotify and check out their workout playlists. Already have some of your own? Motivate yourself by simply using “shuffle” as a way to make them different each time.
- PUT IT ON YOUR GIFT LIST: ask for holiday gifts that will help push you towards your healthy living goals. Some ideas include: fitness class packages, a gym membership, a piece of tracking equipment that can show you how much you move throughout the day, fitness clothes, a some fun athletic shoes, a workout bag, and more!
- SIGN UP: get yourself signed up for a morning boot camp class or regular classes to hold yourself accountable. I find that when I set a schedule and sign up, I go because I have paid for something and have somewhere to “show up.” Better yet, get yourself and all of your friends signed up for the LWA APP because I run consistent 30-day challenges you can all do together!
- MAKE IT A GROUP THING: I have friends and colleagues I meet up with to try new workouts or a healthy new restaurant. You can get co-workers to launch a wellness campaign in December so you all can help one another remain healthy during the holidays instead of catching up afterwards! Try weekly potlucks for healthy lunches, skip bringing in unhealthy holiday treats, make your office party a healthier affair, limit yourself to a 3-cocktails/week limit all month long….there’s so much you can do!
- MAKE IT SOCIAL: make it social- commit to physical activity by joining a community like LWA and using social media as your motivation/accountability! I post my own stuff on social media to hold myself accountable. I will motivate you to forget the excuses and stay on-task! Post your fitness & nutrition intentions on social media so you can’t be lazy + forget them!
Workout Motivation: Let’s Sweat!
WORKOUT MOTIVATION
It is needed, more often than not, to remind yourself just to get started. Whether it be an entirely new workout regimen or just your workout of the day. These eight tips bring my mind back to the present and the future goals I have set for myself and bring my motivation and drive to the forefront so I am ready to crush another sweaty cardio or strength workout.
ASHLEY’S GO-TO TIPS
- KNOW YOUR “WHY:” do you have a particular fitness goal you’re working towards? Are you going to feel guilt and regret if you don’t get it in today?
- FIND YOUR POWER: what has driven you in the past after a workout? Feeling strong? A sense of pride? More energy? Remember those feelings, hold onto it, and you’ll get it again today!
- START SMALLER: don’t go in with a lofty plan for a workout. Start small, like: just get on the treadmill or do some shoulders. Then, the more energy you get during the workout, expand upon it in the moment if you can.
- WORKOUT WITH A BUDDY: find someone who can act as a friend and accountability workout buddy today.
- SHARE YOUR PLAN: tell your person, friend, family that you want to workout. Inadvertently, that is accountability because you then have people to answer to!
- FOLLOW FITNESS INSPO: use positive fitness people on social media to keep you inspired to get up and go for it!
- REMEMBER REST: maybe today is rest day for you, but before you skip out, ask yourself if you need rest, have earned it, have met your weekly goals, and if your body is ready for it.
- PICK A LIST OF MANTRAS: keep mantras you resonate with near you (I keep them in my phone notes) to remind yourself you can do it. Want some of mine? Here are 5 mantras I’ve learned and/or crafted over time:
- It isn’t about ‘winning,’ but every workout is about getting the best out of yourself, for yourself.
- Focus on your purpose and goals. Don’t compare yourself to others- their lives + goals are not the same.
- I decided a long time ago there are 2 words removed from my vocabulary: “BUT” + “CAN’T”
- Remember: it isn’t supposed to get easier- keep in mind that you are certainly getting better and more capable.
- Nothing happens overnight, however, every day matters.
Just SHIFT YOUR FOCUS, mentally and emotionally. Reminding yourself of the positives of doing ANY workout in both the short- and long-term are key to avoiding excuses and being unmotivated.
XOXO
10 Ways to Burn an Extra 100 Calories Today
With limited access to gyms + equipment for many, I jot down 10 ways I try to burn more calories in my home some days.
These are great to combine together to make sure you’re moving more, but also a few in addition to your actual workouts.
- Make your floors spic and span and burn 100 calories by vacuuming your house for 25 minutes
- Go for a brisk 15-minute walk outside with a pet. Take it a step up and jog them every few minutes to exercise you and them!
- Stand when you work. You burn 10 extra calories for every 10 minutes you stand vs sit.
- Jump rope for 7 straight minutes. Hey, you can do this while watching TV or waiting for water to boil in the kitchen!
- Get your groove on and dance moderately for 20 minutes
- Take the kinks out of your clothes and burn 100 calories ironing for 25 minutes
- A 40-minute joyride at 10mph on your bike will burn 100 calories + get you fresh air.
- Make your car look shiny and burn 100 calories with a 20-minute wax
- Update the look of your home-20 minutes of painting burns 100 calories
- Avoid the elevators and take the stairs-20 minutes of stair climbing burns 100 calories
Xoxo,
Ashley