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Pain is nothing compared to what it feels like to quit!

motivational quote

Pain is nothing compared to what it feels like to quit!

Motivational Quote

Pain is nothing compared to what it feels like to quit! #fitness #motivation Click To Tweet

For more fitness and weightloss motivation, visit my motivational quotes page.

 

Why try a 30 day fitness challenge?

fitness challenge

Why try a 30 day fitness challenge?

Have you ever tried doing a fitness challenge for 30 days?  This year I decided to make a new list of goals to achieve each month; one of these was to set a monthly fitness challenge.  I’ve become a little obsessed with monthly challenges recently, why?

  • 30 days is not a great deal of time to invest in a project if it doesn’t work out
  • Doing something for 30 days  can help to cement a good habit
  • A new challenge each month can keep up your motivation and results can be seen in a short space of time
  • It can help you develop a more open mind set to embrace change
  • You can get a lot done it 30 days; think of doing one each month then that’s a lot of goals you’ve achieved!

So apply this to fitness and you’ve got a great fitness plan for the whole year!

Try a new fitness challenge each month, smaller goals are easier to achieve and you will see results quicker! Click To Tweet

Stuck for inspiration?  Then check out my 5 favourite fitness challenges that I have taken from Pinterest.

30 Day Abs and Squats Challenge – this is actually my fitness challenge for February

30 Day Core Strength Challenge

30 Day Sleek Arms Challenge

30 Day Full Killer Body Workout

30 Day Burpee Challenge

Finally you needn’t just have to limit it to a monthly fitness challenge; it can be absolutely anything!

 

 

 

 

 

My February Goals

monthly goals

My February Goals

Ok we’ve got through January, it’s noticeably lighter and spring is on it’s way!  January surprisingly didn’t drag as much for me as normal.  Ok so I still had no money, other friends were feeling the pinch so no socialising to get rid of the January blues.  Setting my own January Goals helped me to focus on things and be more pro-active about getting things done instead of mopping around the house.  I consciously made a plan and effort to achieve each of the goals that I set, 10 in total.  Some were easy, some were harder and took a while to complete.  It’s given me the motivation to carry on setting monthly goals and see what I’ve managed to achieved at the end of the year.

New month, new monthly goals. Getting things done one small step at a time #blogshare Click To Tweet

So here are my new monthly goals:

  1. New Fitness Challenge for the month – Abs and Squats Challenge
  2. Repost one of my very first workouts (ideal for a beginner), I’ve got loads so why not share?
  3. Freezer Meal Prep Session – check out these ideas that you can through into your Slow Cooker from livingrichwithcoupons.com and more ideas from smartschoolhouse.com
  4. Put together a meal plan for my children’s suppers and use it! I’m using a printable meal planner from shesaved.com found on Pinterest.
  5. Re-think my fitness goals and put a new plan of action in place
  6. Organise a cinema trip with my daughter and a couple of her mates to see ‘Sing!’
  7. De-clutter the Living Room (phase 2 of my whole house de-clutter)
  8. Go Sugar free for February, read this infographic if it all looks a little daunting!
  9. Revamp some of the images on my Busyfitmama blog
  10. Create a Photo Gallery for my Kitchen

Looking back to the goals I set for January (read my blog post My January Goals) I’ve noticed that they generally focus on fitness, health, blogging, family and my messy house!  I suppose it’s what I’m all about but here’s to hoping the messy house will be a goal I achieve sooner rather than later!

Do you set goals each month?  What are your February Goals?

My Full Body Workout #3

full body workout

My Full Body Workout #3

 

I hurt my back about over a couple of months ago; it was my own silly fault and I’m still feeling the after affects but the discomfort has now moved to my left hip.  Sustaining an injury whilst training can take a long time to sort, weeks even months; it’s been a painful lesson for me and has knocked my confidence and made me re-think my fitness goals.  So until sorted, I’ve cut back on the Rack Pulls and Back Squats and instead am using the Leg Press more to work Quads and Hamstrings. Oh and taken warm-ups, cool downs and stretching a little more seriously.

Workout Inspiration

If you are looking for more inspiration regarding a full body work out have a look at My Full Body Workout #1 and My Full Body Workout #2.

With any workout remember to warmup and cool down properly; this will help speed recovery and reduce risk of injury. Click To Tweet

So here’s my latest full body workout, if you want more rep’s to tone just decrease the weight.  Also maybe superset where possible, this will get the heart pumping and make your workout more intense! In this full body workout I use Opposing Muscle Group Supersets (Put together 1 and 2, 3 and 4).

Full Body Workout

 

I’ve added links if you are unsure of some of the exercises.

Leg Press

Lat Pulldown (Wide Grip Pull Down Exercise)

Seated Leg Curl (Hamstrings and Glutes)

Flat DB Bench Press

The Dead Bug exercise is a great core exercise and makes a change from crunches or Leg Drops.

 

Disclaimer

I am not a personal trainer or medical professional.

All the views expressed on this blog are my own.  I am an experienced runner and train regularly at the Gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

 

5 Fitness Apps I’m Loving

best fitness apps

Fitness Apps I’m Loving

Like most people I use my phone to run my life; well it seems that way.  Diary, notes, apps, work email, banking, social media, portable nanny (games apps for the kids of course); it’s all on there.  So using the apps on my mobile phone for my fitness is no exception.  I’ve always got my phone close to hand so using it to monitor my fitness and track my progress is a no brainer to me; plus some of the notifications I receive from the fitness apps I use act as a reminder and at times nudge me into action. For me these are the best fitness apps I’ve used so far, see what you think All the apps I mention are available on Apple or Android and I tend just to download the free version see how I go and then if I want purchase add-ons.

Fitness apps can help track and monitor your progress and ultimately motivate you in achieving your #fitness goals Click To Tweet

Map My Run

This running app is an all time favourite of mine.  I’ve used this app for a number of years.  I do use it mainly for running but have used it for Sunday morning walks or bike rides with the kids.  I love a stat so this is great to monitor speed, distance, splits and I can also look at the route I have travelled.  It cuts to the chase when it comes to the information I need; distance and time.

Zombies, Run!

Another running app but with an element of fun.  This is how I got one of my boys into running.  Each run is a mission to get supplies and run back home, if you don’t keep up the pace you run the risk of being caught by the Zombies.  My son loves it but then he is of that generation that has a weird fascination with Zombies!  Afterall my mantra when it comes to running is ‘Run like Zombies are chasing You!’

My Fitness Pal

Basically this is a calorie counter and diet tracker, I tend to use this if I’ve gone off the rails a little with my diet.  I don’t essentially diet and try just to eat healthy but come the holidays I can go a bit overboard so this is great if I want to keep myself in check a little.  The app itself has a 50,000 foods in it’s extensive database, relatively easy to update and you can scan barcodes on food packaging if you want more information regarding nutrition of an item.  To make it work for me I have to be disciplined and remember to update it so I only tend to use it for a couple of weeks but I have friends who use it all the time and it works for them too!

Johnson & Johnson 7 Minute Workout

I am all for getting my kids active and fit so for them (and me) this is the perfect app.  I don’t use it that much now but I loaded it onto the iPad for my children.  To be honest I do prompt them to use it but when they do they enjoy it and do get a sweat on.  As in it’s title it’s a 7 minute workout, you can choose the number of circuits you do, swap workouts to keep it interesting, follow along with the trainer, listen to your own playlist or just focus on the virtual trainer.  I think it’s a great if you are a beginner, aren’t a gym goer or strapped for time.

Couch to 5k

Ok this is not an app that I now use but it is the app that got me back into running, inspired me to get fitter and helped me overcome some of the barriers I previously had to getting back in shape after having my daughter.  I have a lot to thank this app for, read my post Rebooting my Fitness; getting motivated and overcoming Barriers if you don’t believe me.  Basically if you stick at it within 8 weeks you will be able to run 5km.  The commitment is 3 times a week, 30 minutes per session.  Simple, easy to use with a virtual coach there to motivate and instruct you to run/walk.

I have tried a lot of fitness app’s, most I have deleted very quickly but others I’ve stuck at and I now can’t do without.  Whatever you want to achieve with your fitness; from just walking a bit more to HIIT sessions there is an app out there for you.  For me it’s just a case of trial and error but it’s great when I do find one that works for me!

So what are your favourite fitness apps? 

 

 

My Full Body Workout #1

My Full Body Workout #1

My workload has been crazy for the last few weeks and I’ve also upped my hours.  Kids are also back into the swing of things at school and the usual after school activities.  So it’s all taking it’s toll on what time I can squeeze out for other things.  So annoyingly it’s compromised my fitness, in particular my gym visits and the time I can devote to a decent workout.  Yeah quicker to go out for a run but the Gym is where I really de-stress, switch off, work on achieving some of my fitness goals and concentrate on something that is purely for me.

If time becomes a fitness barrier, take this opportunity to re-think how you train

So I’ve had to re-think how I can train, get a decent routine and still have time for everything else.  Before I’ve been able to focus on one area to train at a time.  Chest and back, legs, arms and shoulders.  HIIT or run sessions when I’m not at the gym.  Now I’m aiming for a full body workout when I go to the gym.  I’ve upped my rep’s so it feels that I’m still getting a proper workout, here are no super sets involved and I’ve set a goal to gradually push my weights up. so still pushing myself, still building up my strength but doing it a little differently.

I’ve got 2 full body workout programmes, this is my first one which I will rotate with my second during the week.  I’ll post that separately as I’ve not had a chance to get a graphic together for it.  I’ve been through this a couple of times at my Gym (when it’s quiet) its been taking me about 40 mins which is perfect for me at the moment.

Workout

 If time becomes a fitness barrier, take it as an opportunity to re-think how you can train smarter Click To Tweet

How do you maintain your fitness when you are short on time?

 

Disclaimer

I am not a qualified Personal Trainer or Medical Professional.

All the views expressed are my own.  I am an experienced runner and train regularly at the gym.  All my workouts have been designed to suit my own fitness capabilities and goals but I am happy to share for those looking for inspiration, workout ideas or motivation.

Before embarking on any form of exercise or fitness programme or if you have any medical conditions or injuries please seek professional medical advice.

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