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Monday, March 5, 2012
By Fitness Broad, Leigh Anne Adusei
No need to panic. It happens to the best of us. January starts strong and then February hits and you are struggling. I think the problem is the FEB in February.
F Feeling like you’re flailing? Fighting to get motivated?
E Excuses coming out of your mouth for why you are aren’t at the gym or eating right?
B Bored w/ your routine or your goals?
Well don’t blame all of February for the current state of affairs with your health and fitness. You just need to tweak it a bit and change how you look at it. You can find the solution to your problem in FEB as well.
F Find something fun to do/or at least some fun friends to help you get through the workouts together.
E Entice yourself to do it. Set up a little reward system for steps in the right direction at least until you can “see” the rewards for yourself.
B Believe it. You have to believe to achieve. You have to think it’s actually going to work to put the necessary effort and discipline into it to make it work.
So I am sure you are interested in more than just these cute pneumonic devices right? You want real concrete action items to help you achieve your goals. Well just go back to FEB.
F Find time for your Five parts – Chest, Back, Arms (Biceps & Triceps), Legs (Quads, Hamstrings, Glutes) and Abs. Full body strength training twice a week will improve your lean muscle mass, metabolism, posture and bone density.
E Eating Plan. You need one. Why? You plan to fail when you fail to plan! You can get started with a commercial eating plan like Weight Watcher, Jenny Craig or Nutrisystem, or come up with something on your own. You can visit mayoclinic.com or nutritiondata.com or sparkpeople.com and use their online calculators to figure out how many calories a day you should be taking in and then plan your meals accordingly. If you need help, I am only a click away at thankfullyfit.com
B Burn calories. Get your sweat on! The higher the intensity the more calories you can burn in a shorter period of time. But if you aren’t ready for high intensity go more moderate, but the trade off is you will have to go longer to burn the same amount of calories as a real sweat fest. But remember something is better than nothing. The CDC (Center for Disease Control) recommends 150 minutes per week for moderate benefits and 300 minutes for even greater benefits. It doesn’t have to be all at once. A 30 minute workout can be broken up into 3
(10) minute sessions.