Fitness

Sweaty Sunday Workout (Arms & Abs)

Below is the simple workout I completed today. I am uploading the video to get practice in editing content, show off my hard work, and hopefully encourage others. Any questions, comments, concerns can be left below or emailed to me. I hope you enjoy and I apologize if it is a little choppy for my first video.

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Fitness

Yesterday’s Leg Day – May 31st, 2018

I apologize for getting this up a day late, but this week was CRAZY for me! First full week of my new job as a kids summer camp supervisor and it was exhausting but so worth it. The kids are amazing, plus I’m literally getting paid to swim, do arts and crafts, play games, and go on field trips. Who could ask for a better job?!?

Anyway, before our weekly meeting yesterday evening I managed to squeeze in a lower body (glutes, quadriceps/hamstrings, and calves) workout at the University gym. It was pretty short, but I powered through it fast making sure to take the shortest rests possible between sets. Below I will list the number of sets/reps I performed, but feel free to alter to your own preferences. Enjoy!

Circuit: 3 sets (8 reps)

  • Hack Squats (70 lbs)
  • Hamstring Curls (50 lbs)
  • Quadriceps Extensions (60 lbs)
  • Seated Calf Raises (45 lbs)
  • Deadlifts w/ (45 lb) Fixed Barbell  

Again, yes it is very very short BUT I was soaked in sweat and definitely sore today! I paired it with a quick mile on the elliptical with the intensity on 9. A great duo.

I wish you luck in all your health endeavors and hope you’re feeling as confident/motivated as I am and if not right now, just know you’ll get there with the right amount of effort. That being said, I also am going to provide you with some songs that accompanied me in this workout!

Mini Playlist:

  • Come on Eileen by Dexy’s Midnight Runners
  • All She Wants To Do Is Dance by Don Henley
  • My Sharona by The Knack
  • All Right Now by Free
  • Hungry Like the Wolf by Duran Duran

You can tell where my music taste was yesterday! Whatever you choose to listen to and however you work out, just do it for you and have fun with it. It’s not meant to be something miserable, but something inspiring. Get to know your strengths!

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Fitness, Mental Health/Wellbeing

Lower Body – May 14th, 2018

I apologize for having disappeared from the blogging world for a few days. Between vacationing in Mexico and going to three day-long trainings for my new job, I had to spend my spare time sleeping and relaxing.

Today, however, is the start of a new week and I came in hot. Got a lot done around the house, workout out, napped, and hung out with my mom; I was in the zone! I definitely realized how bad I had needed rest.

It’s vital to remember to give yourself breaks every now and then. This goes for both mental and physical aspects. Allowing yourself to recharge becomes necessary when you live a modern life that revolves around getting things done and constantly moving.

This week is Mental Health Awareness Week, so I wanted to base my content accordingly. Psychological health is often not given as much attention as it should get due to negative stigmas and stereotypes found in the media. By employers, teachers, family members, and even those with the disorders themselves, mental health can be ignored or repressed out of fear or denial.

Everyday I make sure to fight this cycle as I acknowledge my emotions and energy levels along with my overall physical health. I’ve stated this so many times before, but that’s because it’s not always known that your mental well being directly influences your physical well being.

Making small efforts to better the two simultaneously through things like exercise, reading, meditation, music, or anything else that makes you genuinely happy is progress towards your overall health.

That being said, if you decide to try out my leg day workout or a routine of your own, make it a goal to implement some mental exercise/care into your day as well.

Circuit One: 2 sets (see below for reps)

  • Dead-lifts w/ 2 (15 lb) Hand Weights — 12 reps
  • Stationary Lunges w/ 2 (15 lb) Hand Weights — 10 reps (each side!)
  • Sumo Squat w (20 lb) Hand Weight — 12 reps
  • Clam Shells w (15 lb) Hand Weight — 10 reps (each side!)

Circuit Two: 2 sets (see below for reps)

  • Side Leg Lifts w/ 2 (5 lb) Ankle Weights — 15 reps (each side!)
  • Super Man Leg Lifts w/ 2 (5 lb) Ankle Weights — 8 reps (each side!)
  • Crunches w/ (4 lb) Medicine Ball — 12 reps
  • Elbow-To-Knee Crunches — 12 reps (total!)
  • Ankle Touch — 20 reps (total!)

For cardio, I did 30 minutes on my cycle. I also made sure to stretch to avoid being super sore tomorrow.

Go at your own pace, change the sets/reps/weights when needed, and just make it your own. Throwing in some stretching and meditation would be a really good way to end this little routine out; speaking from experience ;).

Happy Monday and happy first day of Mental Health Awareness Week. Come back to my page or checkout my Instagram, @ereissen19, for more facts and information about mental health.

 

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Fitness

Tuesday 5/1/2018 – Arms/Back/Chest Day

Happy May! Lately, the majority of my time has been taken up by family and school, but the craziness is sooooo close to being over for a few months! To anyone and everyone out there working, going to school, or pushing yourself in some other way every day: cheers! It takes a lot of determination, self control, and logical thinking.

When I workout directly before something like a final exam, I find that I concentrate better because I got some of my nerves out. It’s like with a baby or puppy, you wear them out so they aren’t too “hyper”.

Anyways, I had my second to last final of my Spring 2018 semester at ASU tonight and squeezed the following workout and 13.5 miles on the cycle in before it. There are other tips I suggest for unwinding before an important event/task which will appear in a later post.

As usual, if you try the workout please leave feedback and do it for you. I felt I needed to push myself a little harder than usual today and was immediately refreshed. Happy sweating and goal crushing!

Circuit One: round 1 (10 lb hand weights & 8 reps each)

  • Close Body Hammer Curl
  • Front Row
  • Elbow Squeeze
  • Shoulder Press

round 2 (8 lb hand weights & 10 reps each)

round 3 (5 lb hand weights & 12 reps each)

Circuit Two: round 1 (10 lb hand weights & 8 reps each)

  • Bent Over Tricep Extension
  • Bent Over Row
  • Bent Over Side Fly
  • Bicep Curl

round 2 (8 lb hand weights & 10 reps each)

round 3 (5 lb hand weights & 12 reps each)

Take this at your own pace, modify it, add to it, whatever you want to do! Just continue on with your journey and I am continuing on mine. It’s both mental and physical, so take care of yourself in every way you can.

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Fitness

Wednesday 4/25/2018 – Upper Body/Ab Day

Hello all! Today was arm/back/chest and ab day, and I am sore. Just like before, I am going to list the workout I did with my reps/sets as examples; go at your own pace. As always, if you feel pain, stop performing the exercise. You can also look online for modified versions of the move, alternatives, or explanations/demonstrations.

If you have any suggestions or feedback, all is welcome and very much appreciated. I am sharing my fitness journey in hopes of inspiring and encouraging others to pursue their own health goals.

One thing we do have influence over is our health, so why not build the best you inside and out. It’s a process, but the rewards of confidence, amazement, and knowing you do your best are way worth it.

Below is my upper body/ab workout. Enjoy!

Circuit One: 12 repetitions 2 sets

  • Side Arm Raise w/ (two 5 lb) Hand Weights
  • Front Row to Shoulder Press w/ (two 5 lb) Hand Weights
  • Bent Over Row w/ (two 5 lb) Hand Weights
  • Bent Over Side Fly w/ (two 5 lb) Hand Weights

Circuit Two: 2 sets (see below for reps)

  • Wide Hammer Curls w/ (two 5 lb) Hand Weights — 12 reps
  • Pull-Ups — 2 reps or until exhaustion
  • Chin-Ups — 2 reps or until exhaustion
  • Windmill — 12 reps (per side!)
  • Standing Weighted Twist — 24 (total!)

Personalize this workout by adjusting reps, weight, or sets or even add something new in! However you choose to burn some calories, make sure you enjoy it and listen to your body.

P.S. Sorry I had no music to share today, I finished the last season of New Girl on Netflix! My next workout post will definitely have some beats, and maybe even some photos!

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Fitness

Monday 4/23/18 – Leg/Glute/Ab Day

This is the very first of many of my target muscle group workouts that I will be sharing. The number of repetitions, weight used, as well as the number of sets is all about what is best for you, but I will be listing what I performed as an example. If you are unsure of how to do any specific exercise, I suggest searching for demonstrations on either Google or YouTube.

The last thing you’ll find on today’s post is a handful of songs that I did this work out to today. They have awesome beats and I found they really had me sweating. Enjoy, leave feedback and if you try it out, feeeeeel the burrrrrrn!

Circuit One:  2 sets of 12 repetitions each

  • Sumo Squats w/ (10 lb) Medicine Ball OR Hand Weight
  • Dead-lifts w/ (two 15 lb) Hand Weights
  • Donkey Kicks w/ (5 lb each) Ankle Weights

Circuit Two: 2 sets (see below for reps)

  • Jump Lunges w/ (5 lb each) Ankle Weights — 15 reps
  • Hanging Crunches w/ (5 lb each) Ankle Weights — 8 reps
  • Hanging Side Crunches w/ (5 lb each) Ankle Weights — 8 reps

Circuit Three: 2 sets

  • Clam Shells w/ (5 lb each) Ankle Weights — 15 reps (each side!)
  • Sit-Ups w/ (10 lb) Medicine Ball — 15 reps
  • Bicycle Crunches w/ (5 lb each) Ankle Weights — 20 reps (total!)

Circuit Four: 2 sets (see below for reps)

  • Ankle Touches — 20 reps (total!)
  • Elevated Legs Crunches — 12 reps

Mini Playlist:

  • Nice For What by Drake
  • Drip by Cardi B feat. Migos
  • She Bad by Cardi B & YG
  • Walk It Talk It by Migos feat. Drake
  • Stir Fry by Migos
  • Lemon by N.E.R.D & Rihanna
  • Best Friend by Sofi Tukker feat. NERVO, The Knocks & Alisa Ueno
  • Rake It Up by Yo Gotti feat. Nicki Minaj

Again, please lead any feedback or feel free to message me. Sorry for the lack of pictures, I will be implementing them into my workout posts very soon. Stay hydrated and get your sweat on! You can do it! Pace yourself, put on some good music, and have fun.

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Fitness, Mental Health/Wellbeing

Easy To Follow Tips To Make Your Lifestyle A Little Healthier

Fitness isn’t for everybody, I get that. It requires a lot of commitment, patience, and drive. But it doesn’t have to be so hard! There are little things you can do to help ease you into your fitness journey and that’s what I am going to talk about today. These are just some tips I’ve noticed really helped me implement health into my busy life and as always there are a TON of more hacks you can find on Pinterest or other fitness blogs/websites so feel free to explore and only pick things that work for YOU!

1. Carry a water bottle with you EVERYWHERE. This will make it easier to remember to drink water. The recommended amount for water is 2 liters per day, but you don’t have to start out with that if you don’t drink water regularly. Ease yourself into this practice and up your water intake as needed. The more water you drink, you’ll start to feel yourself maintain good energy levels and your skin, organs, and entire body will thank you!

2. Limit, but don’t eliminate junk food. You never want to suddenly change your entire diet. This will just make it easier to quit as you’ll be miserable without some of the foods you love. Of course, don’t just eat whatever you want whenever, but instead PORTION. Moderation is key here and if you’re like me and get overpowered by junk food cravings, portioning out your guilty pleasures ahead of time will help to ensure you’re not overindulging. Your diet doesn’t need to be strictly healthy things and make you miserable, you just need to find a healthy balance. You can still eat what you want, just pay more attention to how much you eat. Moderation, moderation, moderation!

3. Substitute fruit for a healthy, sweet snack. If you have a sweet tooth, it’s easy to curb those cravings with fruit. If you really need an extra kick of sweetness, add some sugar (I always do when I eat strawberries).

4. Start yourself on an easy and doable workout system. There’s no need to jump in and start working out everyday. You’ll end up wearing yourself out way too much and will be more likely to quit. Scheduling a simple program that works with your schedule is very important. All you need to start is a dedicated 3-4 days a week for cardio and 2-3 days of strength/weight training. You can even mash some of these days together and knockout both workouts if you really want to, but remember to also give yourself rest days as your muscles will need time to heal.

5. Don’t stress if you slip up. Even if you consume a large amount of unhealthy food or miss a workout or two, don’t beat yourself up over it. You will face road blocks and failures on your fitness journey, but it shouldn’t discourage you. Of course, you can’t let these slip-ups happen all the time, but every once in a while is reasonable. Instead of punishing yourself for it, push yourself harder. Use your failures as motivations and your journey will continue on the right path.

6. Get cute workout clothes and lay them out ahead of time. If you like your outfit and feel confident in it, you’re more likely to workout and look forward to it. You don’t need to have a set for everyday of the week of course, but having 2-3 outfits of your liking can really help. Then, if you lay out your clothes ahead of time, it’s one less thing to worry about before going to the gym and you may be more likely to go and to feel a little guilty if you don’t since you already had it all planned out and ready.

7. Share your goals and plans with friends. By inviting friends to join you on your fitness journey you are not only bettering yourself, but helping them to do the same while also improving your relationship with them. It’s encouraging to have someone with the same goals and to have someone to lean on when you are faced with setbacks. It’s a win-win for both of you!

8. Take the stairs every time you can. This may sound silly, and I know everyone hates stairs, but choosing to take them rather than the escalator or elevator can add just a little bit of a physical challenge to your everyday life. You’ll feel better knowing you chose the healthier option too!

9. Walk everyday. Even if you only have time for a brisk 10 minute walk, this can hep to get your blood pumping. It’s also easy to incorporate into almost every lifestyle! You can even grab a friend or your pet to accompany you to make it that much more fun. It may not seem like a lot, but over time, walking everyday can really improve your health.

10. Positive affirmations. Now this tip is more for your mental health, but definitely has an impact on your physical health as well. By telling yourself, writing out, or even just reading daily positive affirmations, you can help to improve your confidence and to motivate yourself. Both of these things can help you in your fitness journey as they will make you look forward to your workouts and to focus more on your accomplishments and goals rather than failures. As I’ve said before, it is vital to work on improving both your mental and physical health simultaneously as they go hand in hand.

I hope these tip help or encourage you to start your fitness journey. It doesn’t have to be hard or scary, it just needs to be for you. Everyone is different, so of course your journey and the steps you take will be different and unique as well. Have some other daily practices that help you maintain a healthy lifestyle? Feel free to share!

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