Procrastination Busters

Some tips for when you struggle with motivation that helped me…

Change your environment

If you’re in the gym day after day, change it up and get outside! It can make all the differnce. Go to the beach, go for a run outside, go hiking or biking.

Get a gym buddy

Meeting up with a mate locks you down to that session, and makes you less likely to cancel. And, it’ll make your workout fly by if you’re catching up with a friend you haven’t seen in a whgile.

Buy some cute new gym clothes

Call me shallow, but a cute new outfit has given me that extra boost. Use it as a reward to motivate you to achieve a goal.

Buy some new gym gear

Similar to the above, buy yourself some new trainers, a heart rate monitor, resistance bands, a protein powder or bars etc, something to re-invigorate your passion for exercise, and again, you can use it as a reward for achieveing a goal.

Set Goals

Whether it’s a particular muscle group, running for ‘x’ amount of times or km’s, going to workout ‘x’ times a week, or a weightloss goal, it helps to be working toward something.

Change up your playlist

Get a whole new playlist to get you moving, New tunes, and a great tip I love to do is to put a song I love halfway, and at the end of a workout.

Try some classes

This helps you stay motivated and working hard on days when you’re not feeling it. Also, helps change it up, try yoga classes, crossfit, pump at the gym, martial arts, whatever is new and challenging!

Invest in a personal trainer

Yeah, it may be expensive, but if you’re in struggle town and it helps it’s worth it. It’s like an amped up version of the gym buddy too. No cancel, commitment, and someone to push you to that next level.

There are loads of other things you can do, walk or ride to work, join a team sport, download a new app, and follow a program.

Hope these tips help you as much as they’ve helped me!

Cute little calories burned chart 🙂

Back on track – 21 day countdown, where I’m at and a little fitspo

All my loved ones, friends and family, that were visiting have now gone back, and it’s time to get back on track with training and nutrition. I decided I’ll weigh in next Saturday, rather then set myself in a state of despair by doing it earlier, like today. I know I’ve done damage, and set myself back, making reaching my holiday goal unrealistic now. I ate whatever, drank a fair bit, and didn’t go to the gym.

Back to the gym this morning, squats and deadlifts here I come! Actually, that could be tomorrow because I’ll do chest today.

Normal breakfast routine for me today, I had warm water with lemon, my quinoa oats with blueberries, and cacao crunch nibs, and a green tea. Gosh it’s good to be back to normal eating my foods I love and make me feel good.

I do have a ‘secret weapon’ that I hope (please please please let this work) can help me get results before I go, in the form of Maxine’s Burn protein powder, which I’ll review. Oh my goodness I was soooo excited to get this. Exactly what I need at the moment with 21 days to go, I really hope this will give me that edge. Burn baby burn! A protein that helps lose fat AND tone muscle?? Yes!! Stops you feeling hungry so you don’t just go for the nearest thing – which more often then not is not a nutritious choice, especially if you’re out and about. But this protein powder has added benefits, helping promote healthy skin hair and nails, and supports your immune system, and generally is a supplement designed to promote your health. It can be used as a meal supplement – added boost, as well as post-workout, has carb blockers, and suppresses appetite. L-Carnitine, green tea, Choline and Inositol and zinc, all work in different ways to help your body burn the fat, and I think I’ll use it as both meal replacement and post workout. You can probably read more here, the describe much more scientifically how it works, however as mentioned I will review it.

All I want for Christmas is a nice tight butt and abs!! Fitspo

Really though, all I want for Christmas is a tight butt, and abs. Bikini body baby. I will do this, or to use affirmation technique, I already achieved this!!

 

DIY Do It Yourself Gym Racerback tanktop

Image, DIY Do It Yourself Gym Racerback tanktop

Really easy to make – if I can do it, you can too! Recycle your old, excuse me vintage, t-shirt’s, or your man’s! I like guy’s tees for this. All you need is a Tee and some scissors, I also use a texta to mark where I want to cut. And of course a mirror and camera/phone to take selfies after. There are variations of this all over, so have a look around. Oh, and send me your links to your versions!

  1. Cut      away the neck, the sleeves and the bottom of the hem. For the neck, just cut the hem off, as you’ll change the shape after. For the sleeves I fold the tee in half, then cut straight down, curving around the armpit at the end. This is quite important, remember to cut straight then curve as otherwise the shape is wrong. See the pics. For the bottom hem, cut at least 1&1/2 centimetres above the hem, more even. Try on the top, neaten up your cutting, edges, symmetry…
  2. Whilst it’s on, decide how low cut you want it in front. These tanks look great with gym crops, so don’t be afraid to go low! This ain’t office wear after all!
  3. At the back of the shirt, cut the outside of the sleeves to make that racerback style, and cut a deep V at the back. Go deep with it, don’t be scared.
  4. Take the hem of the t-shirt and cut the actual seam part off, so you are left with fabric. Stretch it until it’s curly.
  5. Tie a double knot at 2-3cm above the end of your V back. Wind your curly fabric around and around, and tie off with another double knot.
  6. I like to teak my top after. Lay in half and make sure it’s even, stretch it so edges curl, cut it lower at the front, and while it’s laying in half cut it first straight then diagonally down so the front of your tank ends up shorter a little then the back. A mullet for my Aussie readers.
  7. Bang, you’re good to go! Go rock your tank at the gym – work it!!!

Here’s some I prepared earlier…..

Don’t miss out on my awesome giveaway

I’m giving away a fab fitness and food diary, details can be found here. Don’t miss out!

Last night we (boyfriend and I) got snack-y – luckily we had the yummy slim secrets pack to help bust any binges. I’ll post the review once we’ve sampled the lot. I also found that blogging ate helped me keep my mind ff late night snacks, as well as going to the gym. Night time is worse for me, I think tv is maybe too boring and my mind wanders…. to the kitchen. Anyways, I usually weigh myself once a week on Saturday mornings, but I am really wanting a good result this week – after 100 grams last Saturday so weighed myself and was down over a kilo from then! How this is possible I have no idea. My calculations of my calorie deficit this week says it shouldn’t be so, but whatever, i’ll take it! Hopefully I continue this downward trend by the time I weigh myself Saturday. Having the crappiest digital scales ever doesn’t help. It seriously changes by up to a couple of hundred grams for me, and up to a kilo for him, depending on which tile we place the scales on. How bad is that?!? So, I weigh myself on the exact same tile, and take the grain of salt each time. If anyone knows of a good accurate scale i’m interested.

Last night I also did shoulders at the gym. I’ve come to love defined shoulders and that’s my goal. I want ’em and I want ’em by Summer!

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I haven’t forgotten about the giveaway… fitness diary and calorie counter

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To score this awesome fitness journal all you need to do is follow my blog, add a link to mine in yours (if you have one) and leave a comment saying why you’d like it

For me, it was the key thing that helped break through my plateau/rut i was in. I had the training down pat, but was letting myself down food wise, and it’s not until I started writing everything down that I had results. I found that having a physical diary helped moreso then myfitness pal or other online tools, as I just wouldn’t be strict about updating them until the end of the day, and that’s not how it works. It helps it’s a nice looking journal, that I carry around. And I love that it’s a TRAINING and nutrition journal, has inspirational quotes, and a calories and notes section in the beack. Basically I love it! And best of all the lovely people at Peter Pauper have allowed me to give one away to help you with your own fitness and health journal.

Added to http://bloggiveawaydirectory.com/ check it out for more great giveaways.

Slim secrets pack, and amping up the workouts! (& Lorna Jane discount codes)

I’m realising that time is going past soooo fast! I need to amp up my workouts, especially this week. As a motivator I’m usuing the upcoming visit of a good friend, on the 8th. I’m going to to two muscle groups a day, with the expection of shoulders and legs. Speaking of legs – ouch! My legs were so sore the day after the 2hr hike I did with a couple of friends for Lorna Jane Active Day! And I did an hour and 20 beach walk the next day, which was yesterday. A whole world of pain, and it’s times like this that I miss having a bath! I’ve got two bathrooms, both with showers only and all I want to do is soak in a tub! Yesterday I also did back and bi’s at the gym. I want to work more on my bi’s and shoulders. I usually also do some squats and other leg stuff between sets as that’s my problem area, but as I was too sore yesterday to even go down stairs, yet along squats!

Today I received a bag of goodies from the good people at Slim Secrets (thanks Sharon!) to review. I’ll try it all over the course of the next week or so, and then post a review of everything, i think. I was so excited, as it’s stuff I don’t see at the supermarkets (c’mon Coles and Wooolies! – stock the full range all over Aus please!!), plus I just love getting parcels – all the more so if I’m lucky enough to be at home when the courier comes. The probably gives you an insight into another, um, shall we say, passion (err problem, no I’ll stick with passion) of mine – shopping! Speaking of which, I received an email from Lorna Jane with a $30 off code – KEEPMOVING. Happy shopping anyone who chooses to use it! I also have a $20 off code SISTERHOOD3 in case the $30 expires.

 

I saw this and laughed! Isn’t it perfect?

More Fitspo… I did say I loved it! Motivation!

Fitspo…I LOVE this shit!

Back and treats day.

Today I went for an hour and forty min walk along the beach. Nothing like a beach walk, best feeling ever!

After I hit the gym and did a back workout. I do want to post pics, but not yet!! I’m not ready but when I am look out! Hahaha.

I went home, watched “My Big Fat Gypsy Wedding” – such a guilty pleasure! I LOVE trashy tv, and this is only the tip of the iceberg!

For dinner, I was looking for something different to do with Chicken breasts, which are a staple in my household. I found a recipe on  bodybuilding.com for tangy thai chicken. I LOVE thai food, and if I can get the healthy versions of yummy thai flavours, that’s awesome, right? Wrong. Epic FAIL with capital letters! The balance of flavours was all wrong, I added a bit of brown sugar, which helped but still wasn’t the best. Even the man didn’t finish his dinner – and that’s saying something! It is good to experiment with different recipes, and weekends are when I have the time to do it. Weeknights I get home and want good, wholesome, healthy food that tastes great and isn’t too calorific! I have my go-to’s which I rotate. I’ll post some of those recipes, one’s I know are good!

Anyways, to the treats. I allowed for some treats today, but again didn’t want to blow out the calories. I tried a slim secrets cookies and cream bar. YUM! It was good. I recommend. I’ve tried the mint one and liked it, but this is a new flavour and it’s better. I also had ‘Cloud 9’ Frozen Yoghourt  – Vanilla Heaven flavour and heavenly it was. Raspberry coulis and choc fudge pieces. Small serve at 142 calories, don’t mind if I do. It’s got pro-biotics which is a bonus, but let’s be honest – I wasn’t in it for healthy bacteria! It’s so yummy. Tomorrow I’m going to bake, and post one of the recipes I use as a weeknight go-to. Simple, high protein, low fat and calorie, cheap and delish (unlike tonight!)