Fitness: The Couch Workout!

I was looking through weheartit and found this picture! It is from Glamour magazine written by Shaun Dreisbach designed by Bally Total Fitness.

I thought it was the coolest thing! It is great to do if your watching your favourite show and still want to work out. I will type out all the moves because it might be hard to read:

Sofa Squat

What it works: Your butt and thighs

Sit on edge of couch with feet hip-width apart, knees aligned directly over ankles. Stand, place hands on hips, then bend knees and squat down to sit on couch, but only let your butt tap the edge, as shown; return to standing. Do two sets of 15 reps.

Cushion Crunch

What it works: Your abs and obliques

Lie on couch and straighten legs; extend arms overhead by ears. Lift leg towards ceiling, keeping it straight, as you lift shoulders off couch and reach both hands for left toes, as shown; pause, then lower to start. Do 15 reps, switch legs and repeat. Do two sets.

Split Lunge

What it works: Your thighs and calves

Stand in front of your couch; extend left leg back, resting on ball of foot on couch, hands on hips. Bend knee 90 degrees as shown (don't let knee go past toes); pass through heel and return to start. Do 15 reps, switch legs and repeat. Do two sets. 

Incline Push-up

What it works: Your chest, arms and shoulders

Place hands shoulder-width apart on edge or arm of couch; walk feet back so legs are straight and you're up on toes. Bend elbows and lower chest towards couch, as shown; push back up. Do as many as you can with abs pulled in and hips aligned. Rest and repeat.

Remote Rear Fly

What it works: Your back and shoulder

Lie face down on couch, left arm off edge and extended towards floor, holding the remote or any light weight object as shown. Raise remote up and out too shoulder height, squeezing shoulder blades together, pause, lower to start. Do 15 reps, switch sides and repeat. Do two sets.

Will you be trying out this workout?

*This workout is not mine, it is designed by Bally Total Fitness written by Shaun Dreisbach*

Fitness: How To Start Running

Hey Everyone! So this fall I am making a goal of running 1-3 times a week! I have never ran before and I am really excited to start! Here are some beginner running tips, I got them from Best Health Mag. I am going to start out with the outfit first then how to start running! :) 

Outfit

Because it is fall I picked out clothes that would be more warm. 

First off get a pair of running shoes. When you go to the store I would suggest asking the workers what shoes are actually running shoes. This is becuase their are a lot of different shoes used for different things (like tennis, gym class, walking, ect.). Getting the right pair can help prevent injuries like a rolled ankle. 

Next I would suggest a leggings (if it is really cold) or shorts. Also get a work out sweater/hoodie or a t-shirt, again this is depending on the weather.
For extras I would suggest a headband to get your hair out of your face, an iPod, and a water bottle. Remember to drink LOTS of water when working out so you don't get dehydrated.

Ready? Set? GO!

Start out by doing a combined walk/run. By this I mean jog for one minute and then walk for a minute, keep doing this for 30 - 45min. When you feel more confident try jogging for a longer amount of time. Remember to build it up slowly. Also try jogging with a friend so you don't get bored and change up the route! Here is a really helpful article the gives you running plans by month!! http://www.besthealthmag.ca/get-healthy/fitness/the-ultimate-beginners-running-program

Also make some goals for yourself, like how far you run (5k, 10k, ect). 

Fun Fact: Running is the best way to burn calories (apx. 255 calories for a 30min run)

I hope you found this helpful, I know that I will be jogging this fall :) Talk to you tomorrowwww!! 

Fitness: How To Make Working Out Fun!

I thought it would be a good idea to do a post on how to workout and not feel like you are working out and have lots of fun! :) Here are some of my tips: 

1. Ride a bike. This is such an easy one! It doesn't feel like you are working out and it is a great way to get around. Also it can be good to just go out and bike to clear your mind. Personally I like to take my dog out and bike with him by the lake everyday. It is so nice & quiet, just 'me' time :) Here is a cute picture I found:

2. Join some workout classes. I find this helpful for me because some days I am super unmotivated and I find when I have a workout class to go to I have to go. They are also super fun (my favourite is Zumba). There are a ton of options! So there is a class out there for you! 

3. Sports! I find this the best way to work out because it is so fun and gets your mind off working out! It is also good because you can meet a ton of new friends :) Plus there are so many to pick from! My top two are soccer, basketball. But I am so excited to try a bunch out this year! For example this winter I want to try out ice sailing, it looks so cool :) I just need the lake to freeze! But there are so many to get involved with. 

4. Running. So this is good to do alone, or in a group. I want to try out running this year and I am so excited! I might try out joining a group for beginners. But if you are wanting to start out running by yourself try running for 5 minutes and then walk for 2 (or something like that). Running is also good to do if you are angry or confused because it can clear your head.  

5. Based on the weather: Summer - some fun summer workout ideas are swimming in the lake (it works you out a lot more than a pool because of the current, but if you don't have a lake or ocean near you a pool would be good), running (unless you like to run in the cold it can work for both seasons) Winter - skating, skiing, sledding (may not seem working out but climbing up and down a hill is!) Both - walks (great to do with your dog or just after dinner) you can also go on hikes, wii (much better than sitting down and playing video games)

6. No thanks, I will take the stairs! Taking the stairs is a great alternative to using the elevator, and a great workout! Try skipping a step when going up them :) 

I will be doing a lot more fitness posts :) I hope you found these tips helpful and if you have any requests for fitness blog post or have any fun workout ideas please put them in the comments! I hope you all have a great dayy <3