This is stolen from : caloriecount.about.com/blog/partners/six-30-day-quick-start-workout-b374644

But thought it had good info for those wanting to start a new routine.. pick one you like and try it for 30 days!!

Six 30-Day Quick-Start Workout Routines 

By Mary_RD on Jan 07, 2010 12:00 PM in Dieting & You
Edited By +Rachel Berman

By Paige Waehner, About.com Guide to Exercise

Pick the Program that Appeals to You...
Whether you're trying to keep a New Year's Resolution or just need help finding a workout routine that’s right for you, these 30-day quick-start exercise guides give you what you need. Choose from six different fitness plans, each one geared toward a different type of exerciser and all packed with action-oriented workouts to help you meet your goals.

Take a look at each of the workout routines below. Then get started with the one that’s right for you, and begin seeing results in a month's time.

1. General Fitness Quick-Start Guide

This guide is for people who want to include a little bit of all the fitness elements -- cardio, weight training and stretching -- into their workouts. This plan works best if you have some home workout equipment, such as hand weights and a yoga mat.

More: Routines for your first day, your first week and your first month.

2. Running Quick-Start Guide

For this quick-start guide, all you need is a good pair of running shoes and a place to run. And don't worry if you can't run that much right now -- the workouts here utilize the "run/walk" method, a type of exercise that's known to be beneficial for new runners. In 30 days, you'll be able to run continuously for 20 minutes.

More: Your first day, your first week and your first month.

3. Yoga Quick-Start Guide

Yoga, because it focuses on breathing and slower movements, appeals to people who want to add an element of stress reduction to their workout. This quick-start guide will teach you the basics of yoga principles and sequences. By the time day 30 rolls around you'll be well on your way to developing a strong daily home practice. Get yourself a mat and find a quiet space, and you’re ready to begin.

More: Your first day, your first week and your first month.

4. Pilates Quick-Start Guide

Pilates helps you develop long, lean muscles and improve core strength. For home workouts, you can get started with just a few key (and cheap!) pieces of equipment. Similar in some ways to yoga, Pilates also focuses on mindfulness concepts like concentration and control.

5. Walking Quick-Start Guide
Similar to our running guide, this walking program appeals to people who want to keep things simple and stick to walking as their primary form of exercise. All you need is a good pair of walking shoes and a treadmill or place to walk. By the time your first month is up you'll be walking most days of the week at a brisk pace.

6. Weight Training Quick-Start Guide

Have a gym memberships but aren't quite sure how to get started? Or maybe you find those weight training machines intimidating. This guide helps you get over those hurdles and will tell you how and when to increase weight to improve your performance. By the end of the month, you won't walk into a gym and feel like cowering -- you'll feel empowered

Read more: Six 30-Day Quick-Start Workout Routines http://caloriecount.about.com/blog/partners/six-30-day-quick-start-workout-b374644#ixzz2eV0QKL00

Have a very fit day!

Ab work. oh yeah!

Below are some ab work outs, feel free to message me if you need directions on how to preform them.

Do ten each, then repeat 3 times!  Enjoy!


Have a very fit day!

Power foods for before a work out

Although you could take a small snack with you for more energy while you workout, generally try to eat all of these foods at least 30 minutes before exercising to make sure you don't get indigestion or feel too bloated.

Remember, when you're working out hydration is really important to ensure that you're replenishing all the fluids you're losing.!

Here are some power foods that will help you get through your work out

1. Bananas

Bananas are loaded with digestible carbohydrates that help to maintain strength and muscle function as you exercise. The potassium can actually help to build muscle mass because it stimulates nerve pulses which cause muscles to contract.



2. Lentils

Lentils are a good source of all the things you need before a workout, like carbohydrates, protein, fibre, vitamins and minerals. They provide an energy boost without any unnecessary calories or fat.


3. Blueberries

Like most other berries, blueberries are infamous for their antioxidant benefits.  It's generally believed that the darker the berry, the more of the good stuff it has in it.  They could also have a positive impact on healing damaged muscle tissue.



4. Almonds

Almonds are  nutrient-dense nuts which contain both fat, protein and fiber which will give you a sustained energy boost and make you feel fuller for longer.


5. Dark Chocolate

This gives you an energy boost. Remember to go for quality organic chocolate with the highest percentage of cocoa (over 75%), because there is less sugar and fat and more of the pure cocoa goodness.


Enjoy!

Have a very fit day!

How to Combat Low Energy AFTER a work out

Most people experience high energy levels after working out, which is what motivates them to do them daily. But for a few, low energy happens.  Where a person can barely hold their eyes open after a work out. This happens for a number of reasons. Some common ones are, Fluids are low, Carbs are  depleted, Muscle glycogen is depleted, your body wants some protein.

After making sure you do not have any healthy problems ( diabetes, heart disease, arthritis, anemia, thyroid disease, and sleep apnea)

Here are some things you can do are (most of the research shows to eat protein and carbs directly after your work out) :

Eat some of the following, post work out: 

Drink a Protein Shake with Banana -  A protein shake made from whey protein, water, and half a banana is a great choice, since your body quickly turns it into energy. I love Shakeology and drink it daily!

Peanut Butter & Banana on Rice Cakes - If you're craving something more substantial after a workout, a healthy peanut butter and banana sandwich will fit the bill. It'll replenish your energy quickly.

Hummus and Pita - Another great carb/protein combo: Hummus and whole wheat pita. Hummus, a dip made from pureed chickpeas (that you can easily make at home, I even make mine with soy beans or black beans, yum yum yum), gives you both carbs and protein. Coupled with the slow-release energy from the whole wheat pita, it makes for a snack that'll keep you fueled for hours.

Yogurt and Fresh Berries - Protein makes sense after a workout, since it contains amino acids that help build muscle. Yogurt can pack around 15 grams of protein; add some dark berries for carbohydrate-driven energy.

Tuna on Whole Wheat - filling and full of protein and carbs (good ones)
Make some Lentils - these are great for energy
On the go, eat some Almonds, they are sweet and packed full of protein and energy

Turkey and Cheese with Apple Slices -If you do not want soo many carbs or are not doing bread, skip it and Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll up for a quick, high-protein, eat-on-the-go snack. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs.

Drinks lots of water before and after your work out

Make sure you get a good nights sleep

Throw in some Yoga - Yoga boost energy levels, as well as gives you a good stretch so it is a win win!

Hope this helps! I will keep researching and do another post if I find some more stuff to do to help you keep your energy levels up after a work out.

Have a very fit day!

T25 Beta Phase Upper Focus review

T25 beta upper focus review

Loved this video. The upper focus was well upper focus with weights. Which I love, I love lifting weights. I used 8 lb weights, which definitely gave me muscle fatigue which  is what I always look for. By the end of the work out my arms were noodles. The only con was the up for an exercise, down on the floor, up , down, being 30 weeks pregnant, that was rough. It is not so easy for me to get up and down. For non pregnant people, it should not be a problem.  But I did enjoy this workout, my heart rate stayed in a good place, there was cardio, worked my core and upper body got a great work out, with some legs snuck in and the time flew by!  25 minutes was over before I knew it.

Great work out!

For more info or to purchase the program go to: http://beachbodycoach.com/jlgray22

Have a very fit day!

Ways to Stick to a Healthy Lifestyle Change

No one person loses the weight the same way. Most people swear by one thing or another. I did a variety of things before I found things that I could stick with for life. Really that is what it is about, finding things that you can stick with and make into a healthy lifestyle change.  It is not a diet, it is me making an effort daily to make the right choices in foods (some days I fail) and working out to keep my body as fit as I can be for my body type. It has been almost 4 years (wow) and I am still doing it, even now that I am 30 weeks pregnant!.  I found that I could easily work out for 30 mins 6-7 days a week, track my progress daily (which is everything I eat and any exercise I do down to cleaning the house), and I do not miss any exercises days unless I substitute it for another type of work out.  At the moment my workout is T25 which I loved because I love Shaun T and right when I think i cannot do anymore, it is over, 25 mins of my life then a 3-4 min stretch. I cannot beat that!

WAYS TO STICK TO YOUR HEALTHY LIFESTYLE CHANGE

Did you know that, more  than 91 percent of people who start an exercise regimen bail early, before the habit has taken hold. 61 percent quit within the first 7 days. (Crazy right?)

The reasons vary but I hear the same thing over and over: my job to too demanding, family commitments, and working out is too long/boring/complicated.

Trying using the following strategies to conquer your time constraints, speed your progress, and simplify your workouts.

Adopt a 3-Day Standard, saving one workout for the weekend. So that means you’ll have to fit in only two sessions from Monday through Friday (that should be easy to do, get up early before work or the kids wake up in needed). You may find like I did, that I became addicted and 3 days became 4, 4 became 5 and before I knew it, I never went a day without doing something active even if it was not a formal work out.

Track all your food and working out in a journal or app (www.loseit.com has a great one).When you do work out, write down the the difficulty of your workout on a scale of 1 (least favorable) to 7 (most favorable), and rate these three categories using the same scale: Your ability to work without stopping to take unscheduled breaks
Your ability to stick to your routine
and Your overall job performance that day at the office or around the house.
You will probably see you are more productive on your work out days and that’ll reinforce your motivation to keep at it.


Keep your streak intact. Research shows that when people skip a workout, there’s a 62 percent chance they’ll miss an exercise session the following week. If you don’t have time for your entire workout, take 10 minutes and do a portion of your routine—even if it’s only a couple of sets of pushups and lunges. You can find 10 -15 min work outs on my blog or buy the Tony Horton 10 min trainer and do 10 min work outs at a time, (if you can fit in 3 that day then you got in your 30 mins.. YAY)
Go hard, not long. If you like longer workouts, by all means, keep going. But don’t underestimate the power of a 30-minute work out. My work outs consist of 25 mins - an hour depending on the day, but I only go 45 mins - an hour maybe 2-3 times a week (I exercise 7 days a week most weeks, with one of those days being a stretch/yoga day)  Any longer than that my attention span is gone and so is the fun.

Find exercises that are fun and if you need to, find some that have a plan already formed for you. I love my Beachbody programs for that reason, they tell me what to do, and if i want to do multiple programs at the same time, i can always find a hybrid schedule online or make my own with my fave videos from all the different programs.  If you need help in finding something you enjoy email me I am happy to help you!

If you find yourself slacking, recommit to your lifestyle change all over again!  Keep trying, because you are worth it!  Never forget that!

Have a very fit day!

Power of 10 work out

This is good, as it is having you warm up as you are doing this. If the jumping jacks get too hard, just step each foot out side to side for a low impact option.   Enjoy!



Have a very fit day!