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Savannah Lynx’s Resolutions with Resolve

Savannah Lynx

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Photos by KARMA CAPTURES

It’s the same story every January 1. You finish up the year with a string of cheat days only to swear that THIS is the year you’re finally going to attack your fitness goals. Truth is, even if we desperately want to have a banner year in our health and fitness pursuits, the momentum and energy we start with fresh out the gate in January have most likely burnt out by mid-March. As your steamed chicken and veggie dishes taste more and more bland and your workouts seem less and less fun, the lost quality of life doesn’t seem worth a few extra pounds. Soon enough, you’ve forgotten about that six pack you always wanted and have headed straight for the couch with your two best friends (Ben and Jerry).

Read more from Savannah Lynx: Savannah’s Guide to Your Holiday Hot Bod

But here’s the good news- it doesn’t have to be like that this year. If you really want something, you’ll need to be prepared to do the work. That being said, working smarter, not harder, is the secret to keeping your fitness goals alive in your mind all year round. Nobody wants to eat chicken, fish, and veggies every day for the rest of your life, and working out every single day can be daunting. However, your perfect body isn’t far out of reach if you just try to keep your head in the game, recommit to your goals every morning, and realize that consistency is key. Here are some Lynxy Tips to keep your eyes on the prize until December 31!

Switch It Up
In today’s world, there are thousands of different types of workout styles which means you have a huge spread to choose from. If you haven’t found your exercise go-to, try them all out! Groupon and ClassPass have some great discounted deals, and a lot of gyms will let you in for a free trial if you talk to the manager. Between SoulCycle, PureBarre, F45, hot yoga, pilates, CrossFit, and Zumba, you could literally take a different class every day for the rest of your life…ok maybe not but you get what I mean.

Make Cheat Days/Meals a Thing of The Past
I’ve seen too many people create super bad nutrition habits thinking that they’ll have one day to totally splurge on whatever they want. Consistent effort over time is the only way to ensure lasting results, not quick fixes or gimmicks. Personally, I believe cheat days tend to incur a binge mentality which can spiral out of control pretty quickly. Instead of planning on going ham on some cheese fries, two milkshakes, a stack of pancakes, and a large Coca-Cola, allow yourself a few bites of indulgence as the week progresses. Allowing yourself some wiggle room is the way to make sure you’ll bend without breaking!

Listen to Your Body
In the fitness world, everyone’s always screaming at you to PUSH YOURSELF. But sometimes, you need to know when to take your foot off the gas. If you’ve been in the gym every day for two weeks and need a day off, take it! However, I’m a big believer in always making it to the gym- regardless of my workout. Even if I don’t plan on working out, just walking on the treadmill and reading or watching TV is much better than sitting on the couch and mindlessly munching on snacks.

Grab a Friend
No matter whether you want to get in shape for your next competition or lose that stubborn extra five pounds, it’s always a good idea to share your fitness goals with a friend. Chances are, almost all of your friends would like to alter the way they eat and/or exercise, so why not pair up with a partner and see your improvement together! Chasing that next goal will become a team effort, and you’ll have a built-in support system and someone to hold you accountable when you want to give up. Think about it- you’re much less likely to skip a workout when your friend is counting on you to be there. Two heads are better than one!

Update!
So you made your resolution in January- but now it’s almost February and you have a clearer vision of what needs to be done in order to make it long term. At the first of each month, update your resolution! Make it more detailed by adding, altering, or even changing it completely to make it more tailored to you now that you’ve been in the game. A lot of times we miss our target because we’re too stubborn to see that we’re actually aiming for the wrong thing. Take some time to re-envision your goals and map out what you need to do to get where you want to be. If you’re serious about reaching your fitness potential, you’ll need to take mental inventory of every piece of the puzzle.

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Workout Wednesday

Heather Marsh’s Workout Wednesday: Cardio & Core Circuit

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Heather Marsh has one of the most beautiful and inspiring physiques in the fitness industry. She’s a mother, a WBFF Pro Competitor and she shares her secrets on cardio & core circuit.

Related Article: Jade Atkinson’s Workout Wednesday: Lower Body Workout

A strong core is a key to warding off back pain and keeping good posture. A good strong posture keeps you standing tall and confident! Try this cardio and core circuit if you’re short on time. You’ll be sure to get your heart rate up while building a strong core.

Heather Marsh’s Cardio & Core Circuit Workout

Interval 1:
Plank jacks 20
Supermans 20
Side planks 20 secs
Jump squats 20

Interval 2:
Jump squats 20
Mountain climbers 20 per leg
Dumbbell Russian twist 20 per side
Lateral squatted walks 20 per leg

Interval 3:
Lateral squatted walks 20 per leg
Plank toe taps 20 per leg
Scissor kicks 20 per leg
Frog hops 20

Repeat each interval 3-4 times

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Health & Fitness

7 Reasons Why Your Muscles Stop Growing. How To Get Muscle To Grow Again

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Photo by Ludwig Araujo Photography

Have ever wondered why your muscles stopped growing after a few months of training even though you are training very hard? Here are 7 reasons why your muscles stopped growing and how to get your muscle to grow again.

Also: Jade Atkinson’s Workout Wednesday: Lower Body Workout

– You are training too hard: Every time when rain your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

– You are training too long: Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

– You are sleeping too little: You need to sleep more for good muscle growth. Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

– You are abusing alcohol: Alcohol is known to break down muscle mass plus many other body destruction ability.

– You do not change your workout routine: You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

– You do not progressively overload your muscles: You must try to increase your reps or weight every time you next train a particular muscle group. Otherwise, there is no reason for your muscles to grow.

– You do not eat sufficient protein: If you want to build bigger muscles, you must eat more protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes.

There you are, the 7 reasons why your muscles stopped growing even though you are training hard. There are many more methods on how to grow your muscles bigger but these 7 reasons and how to overcome them will be sufficient for an average bodybuilding beginner.

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Workout Wednesday

Jade Atkinson’s Workout Wednesday: Lower Body Workout

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Jade Atkinson has one of the most beautiful and inspiring physiques in the fitness industry. She’s an IFBB Bikini Pro Competitor and Fitness Gurls Athlete and she shares her secrets on how to get gorgeous glutes and legs this session.

Relatied Article: Moving From Beginner To Intermediate Level Bodybuilding

Strengthening your lower body is more complex than doing a few Squats. You must train all of your lower-body muscles, including your quads, glutes and hamstrings, along with the smaller muscles that help move and stabilize your legs in every direction.


It’ll be sure to make your booty pump 🍑

Jade Atkinson’s Lower Body Workout

4×15
Low cable straight leg kickbacks feet turned out
BB Same Leg Front Lunge

4×15
(increasing weight but NOT decreasing reps)
Horizontal Single Leg Press (side ways on machine)
Machine Bent Over High Glute kickbacks

4×15
All on Smith machine
Reverse Lunge w Knee Drive
Diamond Squats

Wide Squats
4 Sets
Legs extensions x20,15,12,12
DB Walking Lunges x50

4×15
Abductor – GLUTES raised
Adductor

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