Easy Tip to Keep Your Healthy Resolutions

AWC > Fitness & Weightloss > Easy Tip to Keep Your Healthy Resolutions

According to the University of Scranton Journal of Clinical Psychology, losing weight and staying fit / being healthy are No. 1 and No. 5 on the list of top-10 New Year resolutions for 2014.  And in 2002 the Journal of Clinical Psychology reported that only 39% of people in their 20's achieve their New Year resolution and the rate goes way down as we grow older.

But wouldn't you agree that staying fit and being healthy are resolutions worth achieving?  Improving fitness and maximizing your health are life-enhancing and life changing.  

How To Exercise Safely During Pregnancy

AWC > Fitness & Weightloss > How To Exercise Safely During Pregnancy

I'm so excited to be pregnant with our third baby.  I'm currently in the beginning of the second trimester and feeling a lot more like myself compared to the first trimester.  Keeping fit and strong during pregnancy is so important.  There are numerous benefits of exercising during pregnancy, among them are:

• less discomfort 
• better sleep
• being better prepared for labor 
• bouncing back quicker after delivery

And a new study shows that women who are physically active during pregnancy may give birth to babies with more advanced brains.  That's pretty awesome, right?

4 Weight Workouts for a More Sculpted Body in 4 Weeks

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AWC > Fitness & Weightloss > 4 Weight Workouts for a More Sculpted Body in 4 Weeks



Our last post had a great upper body weight training workout that you could follow for 4 weeks to improve your muscular strength and endurance and to get toned arms.  Since the 4 week program has 3 other workouts, I thought I'd give them to you all at once here.  You can implement it all at once like I did or you can use any of the workouts to enhance what you already have going in your fitness regimen.

The Key to Burning Out & Avoiding Exercise Injury

AWC > Fitness & Weightloss > The Key to Not Burning Out & Avoiding Exercise Injury

On more than one occasion I've set crazy fitness and weight loss goals.  I've promised myself I'd spend ridiculous amounts of time in the gym in the hopes of speeding up my results.  Now don't get me wrong, in general it is true that the more you exercise, the quicker you'll see changes in the body.  However, going to hard too fast is a recipe for burn out and exercise injury.

Get Specific & Get What You Want

AWC > Fitness & Weightloss > Get Specific & Get What You Want


Last week we went over the Overload Principle and how important it is to improving fitness and maximizing your workouts.  I hope you are applying the overload principle into each of your workouts wether it's going a little longer or fighting for one more rep or trying something new.

The Secret to Improved Fitness & Weight Loss

AWC > Fitness & Weightloss > The Secret to Improved Fitness & Weight Loss

I promise that this is not some crazy gimmick.  The secret to improved fitness and weight loss that I'm about to share with you is founded in exercise science and a fundamental principle of fitness.  If you want to be stronger, have more endurance or overcome that weight loss plateau then lean in a little closer and pay attention.

There are 3 main Fitness Principles:

• Overload
• Specificity
• Progression

Don't Let Unforeseen Circumstances Derail You

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AWC > Fitness & Weightloss > Don't Let Unforeseen Circumstances Derail You

At the end of this workout I was sopping wet...but it's not what you think ;-)  

Don't you hate it when you have every intention to get your workout in and something happens that totally messes up your plans?  Well, don't let that little hinderance totally derail your efforts.
    

Be flexible.  

Fit Like Your Hero 2 Minutes At A Time

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AWC > Fitness > Fit Like Your Hero 2 Minutes At A Time

Our spouses are Army strong, but are we? 

You all know about the many expectations the Army has, especially those of physical fitness. Each week our spouses dedicate time to exercise so that they can be combat ready, or at least so that they can pass the PT test when it's time. It only makes sense that a soldier be fit no matter what his/her job. And I'd argue that it makes just as much sense that army spouses be fit too. Being a military spouse comes along with additional worries and stresses.

Family Fun & Fitness: Back Yard Summer Fitness Course

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AWC > Fitness & Weightloss >Family Fun & Fitness:   Back Yard Summer Fitness Course 

Back-to-school commercials are airing, class supply lists have been mailed and the count down to the first day of school has begun. But there's still some long, hot days of summer left and we should enjoy them with our loved ones.

The Ability To Go The Distance Lies Between Your Ears

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AWC > Fitness & Weightloss > The Ability to Go the Distance Lies Between Your Ears

There is an undeniable connection between your mind and body.  And therefore your thoughts & attitude are directly correlated to your physical well-being.  I would even argue that your ability to stay positive and to motivate yourself is the single greatest factor in your ability to reach health and fitness goals.  Changing bad habits and creating more healthy ones takes time and is not easy.  I know you know that.  

Destroy Fat Workout

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AWC > Fitness & Weightloss > Destroy Fat Workout

This workout is an AMRAP Circuit.  AMRAP stands for:  As Many Rounds As Possible.  We're setting the timer for 18 minutes and getting in as many rounds as we can.  Push hard, do your best and feel so proud of yourself when you are done!

How To Avoid Overeating At Summer BBQ's

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AWC > Fitness & Weightloss >  How To Avoid Overeating At Summer BBQ's

I was born with an innate patriotic spirit.  When I was young, my family used to go to Oriole's games at the old Oriole's Stadium.  Even at a young 6 or 7 years old, I would tear up and well up with pride during the National Anthem.  So naturally, I love Independence Day.  I love the anticipation of a long break from work, the excitement of gathering for fireworks and of course I love the BBQ's.  But there's nothing worse than overshadowing the amazing fireworks display with feeling sluggish and bloated from eating one too many hotdogs and far too much potato salad.  

We can still enjoy all of our favorite BBQ foods without sabotaging our fitness and weight loss goals.  All it takes is a little forethought and self discipline and you'll be partying it up without any post-BBQ remorse.

Here's 4 quick tips to help you out!

Out Of Breath Workout

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 AWC > Fitness & Weightloss > Out of Breath Workout

HELLOOOO Army Wives!  Be warned, this workout left me out of breath and my inner thighs screaming the next day.  Enjoy!

Conquering Weight Loss Sabotage: 2 Quick Tips

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AWC > Fitness & Weightloss >  Conquering Weight Loss Sabotage:  2 Quick Tips

Being a wife, and for many of us a mother as well, comes with many responsibilities that eat up our time and energy.  We all know that having spouses in the military takes wife and mother to a whole new level.  Many of us take on the role of mother and father as our hubbys are off traveling, training and serving over seas.  Quite frankly, we lead lives that are a recipe for increased stress and decreased motivation for fitness and thoughtful nutrition. 

Can I share a secret that as a fitness professional and health advocate I’m kind of embarrassed to admit?

Final Week: Get Your Booty Beach Ready

AWC > Fitness & Weightloss > Week 3:  Get Your Booty Beach Ready 

This weekend we are heading to the beach; good ol' Ocean City, Maryland.  The past 3 weeks have been devoted to getting my booty and yours beach ready.  This final week of preparation is very important.  Stay focused and you will have great confidence knowing that your 4 weeks of hard work have made a difference.  And there's not many things more beautiful than a confident woman.

Week 3: Get Your Booty Beach Ready

AWC > Fitness & Weightloss > Week 3:  Get Your Booty Beach Ready

In all my years of personal training and fitness instruction I've had to debunk a lot of exercise myths; and one in particular when working with clients who are women.

Myth:  If a woman lifts weights she will bulk up and loose her feminine shape.

Week Two: Get Your Booty Beach Ready

AWC > Fitness & Weightloss > Week Two:  Get Your Booty Beach Ready

Workout & Tip of the Week - Get Your Booty Beach Ready

AWC > Fitness & Weightloss >  Workout & Tip of the Week - Get Your Booty Beach Ready

Summer is right around the corner and that means it's time to get our booties beach ready.  No matter what your body type is or what shape you find yourself in, there are simple things you can do right now to feel more confident when you don that swimsuit.  First let me say, it's important to accept your body how it is right now even if you're not totally happy with it.  Don't spend all of your mental energy beating yourself up about your perceived imperfections.
No matter how much you weigh or what kind of shape you are in, acknowledge right now that your body is amazing.