Q: Hi Cat,
I need to get in some cardio and I'm finding it so hard to stay motivated while I walk on the treadmill. Can you give me some ideas on how to stay motivated?
~Slow go here we go
A: Thanks for your question! The first thing I want to address is why you feel you must get in cardio. Yes, exercise is important for the body, but it's also true that there are many ways you can work your heart besides walking on a treadmill! The point is, do what you love. Stick with exercises that you adore and that make you want to do them (maybe even want to do them more!). So if you find what you are doing to be a chore, ditch it and find something that interests you. If working out with a friend helps to keep you motivated, then do that. Or maybe you'd rather do group classes, where you can meet other people and workout. There are many other options than going it solo on a treadmill!
While walking is a good exercise, I wonder if it's just because you are bored while walking on the treadmill. There isn't much scenery to observe, however if you walk (or jog) outside, it might be more interesting for you. You could also do what's called "speed play," which is where you play with how fast you walk/jog. For example, you could run for 2 minutes @ 10 miles per hour and then walk up a steep hill for 1 minute, then repeat this cycle for 30 minutes. Running at such a fast pace would keep you focused on what you are doing instead of feeling bored. Speed play is also called interval training and it's a good way to burn fat :)
Here are some other great ways to work your heart and get in your cardio:
You see?! There is quite a plethora of options out there and it's up to you to try them and see which ones call to you! I'd advise doing a Google search in your area. Gyms, fitness clubs, recreational centers, sport organizations and dance studios are but a few places where you'll be able to find and participate in such fun activities.
To fun cardio days ahead,
Q: Is there a way to have perkier breasts?
A: While you can't make smaller boobs bigger, you can work the chest muscles so that they appear perkier. Posture also plays a role in how the shape of your chest looks like (hunched shoulders and tight chest muscles are not things you want!). Look for exercises that work the upper part of your chest and shoulders, including exercises for the back of your shoulders. If you have tight chest muscles, be sure to stretch.
Here are a few exercises you can try and incorporate into your workout to help to lift your boobs. Click on the links to get a pic and description of each exercise.
Pullovers. You can use dumbbells, an easybar or straight bar. Doing this exercise on a stability ball adds a further challenge which targets your glutes, hamstrings and core.
Incline Dumbbell Press. You can also do these using a barbell. Play with the angle of the bench (30 to 45 degrees), noting that the more you adjust the bench to be vertical (or perpendicular) to the floor, the more your shoulders will become engaged in the movement. Alternatively, consider doing Incline (or Barbell) Chest Flys.
Standing Shoulder Y Raise. You can also do these seated on a bench or stability ball. Note that this alternative Y raise (as well as the W and T raise) works the back of your shoulders while also providing stability for the shoulders.
To perkier days ahead,
It happens. You start working out on a regular basis and you notice that you have one or more body parts that don't seem to respond to your workouts. For some it's small shoulders or dinky calves. For others it's saddlebag thighs or a saggy butt.
You work them out, but they seem stuck.
They don't want to move!
They don't want to shrink. They resist getting smaller (or bulkier if that's what you're going for).
They certainly don't seem like they are getting stronger.
What to do?
Try this strategy: Work out that body part every single day.
Yep, you read that right: EVERY day.
We're talking about using body weight only, so let me explain.
You take that weak body part and you do 1 exercise, body weight only, 2 x a day, morning and night, as many as you can. If you can only do it 1 x a day, fine, but do it ONCE a day, EVERY day.
Let's take triceps as an example. Many people have weak triceps, especially in relation to the stronger bicep muscle. So, each morning and night, you do 1 set of tricep dips, as many as you can. You can do these just on your arms, on the edge of your bathtub, or using a chair (or even 2 chairs). 1 set, as many as you can, 1-2 x a day, every day. Do focus on form, on doing them right, on not using momentum, and going at an even pace and tempo.
Note that while there is that 48-72 hour wait-time "rule" after you do a workout, that often applies when you're pushing heavy weights.
This strategy/trick involves doing body weight only, and doing it every day allows your body to get used to doing the movement:
1- It allows your neuro-muscular system to fire by getting used to the movement pattern, thereby recruiting more muscle fibers to the area
2- Doing the exercise every day brings circulation to the area, allowing for weight loss/lean muscle tissue to occur
Still not sold on working out the same body part each day? Have you ever noticed how lean and cut dancers are? They work out the same body parts every single day and they don't worry about it! In fact, their bodies adapt to the load they place on them and doing these small. repetitive, body weight only moments allows them to have a toned body.
Using this strategy, you can use any body weight only exercise for any stubborn body part, such as:
Fit Tips & Workouts by Cat Wilson
Go ahead, Get Fit! Your Body Deserves It...and So Do You :)
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