The past few weeks, I have added one small healthy change to my daily routine. So far in 2012, I have made 11 healthy changes and have continued those changes the following week(s). I have made a commitment to eat a healthy breakfast upon waking (every day), drink more water (atleast half my body weight in ounces), take a daily multivitamin, eat more fiber (atleast 25g) , record my food in a food journal increase my protein ,eat five square meals a day, moving more , breathing deep ,get my sweat on and add strength training.
I have always struggled with strength training. Last week, I re-committed to doing 20-30 minutes of strength training 2-3 days per week. I have joined a local gym and will be utilizing their facilities, group classes, and child care!!
I have access to two wonderful educated friends who have put together a great strength training program for me; as well as using an iPhone app to keep me motivated and encouraged while at the gym.
I have decided that I will share my training plan each Tuesday. This plan will include my cardio/strength for the previous week as well as the coming week. It is my hope that it will help hold me accountable and motivated.
There are so many fantastic resources available to help you people (ME!) reach my fitness goals regarding strength. There are apps, websites, books and more! There is no need to join a gym or even for me to recreate the wheel and tell you the different types of strength training and its benefits. Chances are you already know.
Instead of writing everything down, I am going to direct you to a few sites that I find are a great resource to great strength routines – to help you find your inner strong girl (or boy)!
MizFitOnline
Fitness Cheerleader
Blonde Ponytail
iBodyFit.com
Best Body Fitness
And of course there are many, MANY more fantastic sites out there on the web, library, and in real life! The main point is, we need to be aware of and do is that we need to MOVE more, challenge our body, and do strength training (even if it is body weight moves).
This week my healthy change focus will be:
Strong to the core!
Your core is attached to your legs and arms, and includes both your abdominals and your lower-back muscles. Basically your body relies on your core for every move it makes.
Strengthening your core, is an extremely important component to a well rounded fitness program. Keeping your core strong helps improve your posture, making you look and feel taller, stronger and more coordinated. A strong core helps you move gracefully and helps prevent lower-back pain and injuries. Exercising your core aids digestion, improves bowl function and reduces incontinence.
This week I will be adding core exercises to my list of healthy changes for 2012.
Baby steps. One small change at a time!
Liz says
Hey Rachel!! I just wanted to let you know that I loved reading this blog post of yours – it is so true that we are “so much stronger than we think we are” and that we are “strong from our core”!! I’ve gotta work on that… first, work on running! 😉 I loved how you are working on small things at a time. Basically, YOU ROCK!!! Keep it up woman. 🙂 Cheers! Liz
Rachel says
Thank you for the kind words!! 🙂
Rachel says
Thank you! 😀
Blonde ponytail says
Thanks for the shout out!! Flattered! And I like they idea of manageable, small changes! Get it girl!
Emily @FamilyNLifeLV says
This is awesome!! You are strong! Curious what app!? I am so impressed with the changes you have added! That is a lot to be proud of!
Rachel says
For strength exercises while at the gym I am trying the app called: GymGoal. But honestly, my personal favorite is the free Nike Training Club app where I Can do anywhere (home, on the go, or at the gym) 🙂
Paula Phillips says
Great motivation there. Every woman needs a friend like you especially when they are in their lowest times. I will also try to be as much healthy like you. Thanks!
Miz says
thank you so much for including me and my core 🙂
MY CORE NEEDS WORKWORK MORE.
🙂
Tina @ Best Body Fitness says
Yay!!! You know how much I believe in strength training so I’m so glad to hear you’re adding some. I bet you grow to love it and what it does for you. 🙂
And thanks for the love, too, of course. I feel honored!
Kierston says
Glad to hear you’re adding more strength training into the mix! I love, LOVE building up my strength! Enjoy!
misszippy1 says
Wow–pretty impressed with how you have made so many changes already this year! And yes, we are lucky at FF to have so many amazing people to inspire us and guide us through workouts. Good luck with this week’s focus.
Tara Burner says
way to go!!!! 🙂
and a strong core helps in so many things
Ericka @ The Sweet Life says
It’s the small stuff that gets you to the big stuff. I keep trying to remind myself of that. I struggle with my diet — eating too many sweets, etc. but I try to tackle it from a big perspective when really, if I start with little change,s it will add up. Thanks for the reminder.
Christine @ Oatmeal Bowl says
It wasn’t until I started working out that I realized HOW IMPORTANT having a strong core is. Its the glue that hold everything together. 😉 It really stabilizes everything.
I also like Fit in Heels for some great HIIT workouts, too!
Are you part of #plankaday on twitter. they make sure to keep you up to date on those core exercises by sending out the plank police if you are not up to par. haha. Gr8 post!
Janine @ThePurpleGiraffe says
Sooo true! It’s easy for your head to get in your own way, but when you realize you’re way stronger than your mind gives you credit for, you can accomplish great things!
charlotte says
awesome post!!! so awesome that you’ve been able to stick by your healthy choices!!!! 😀
Lisa bishop says
I love this. Sounds like where I am with fitness. Is the app iSmoothRun the app you are referring? I too am working on strengthening my core. Keep up the work.
Rachel says
No, there is a strength training app called GymGoal that you can use to customize your strength routines or even use their preset ones. I also have enjoyed the iWOD app (cross fit workouts each day). 🙂