Before Shower Routine

So I know we all sometimes lack motivation to do our workouts, runs, stretches, and so on. That's why you need motivation daily just like a shower or bath!
Here's a quick circuit to do right before you shower or bathe. It's a nice habit to get into and if you did this alone and nothing else I'm sure you will see results. This is also nice for toning your mid section and arms.
Have a fabulous Monday!

Do:
75 Jumping Jacks
15 Push Ups
45 Crunches
35 Mountain Climbers
55 second Plank

Tips for Waking up Early for Workouts and Starting a Good Day!

So if any of you are anything like me, you have a very very VERY difficult time getting out of bed and actually making into the gym. So today I've gathered a few tips to help you get up and get to the gym or on the streets running from youmefit.com.

First off, set your alarm, but move the alarm across the room so you have to physically get out of bed. If you think that you will get up and turn that one off and head back to bed, turn multiple alarms on. You'll eventually get tired of getting out of bed and just stay up.

I know this sounds super funny, but sleep in your workout clothes. They're comfortable anyways so they shouldn't keep you from sleeping.

If you don't feel like sleeping in your clothes lay them out the night before so that you're reminded when you wake up that you need to get busy.

When you wake up drink a glass of water, it helps to get you jumpstarted, but don't forget about breakfast either. You should eat within one hour of waking up to help boost your metabolism and wake it up. This also helps people who are wanting to lose weight as well.

Another thing that helps keep you awake in the morning is to go ahead and pop those ear buds in and start listening to your workout playlist. This helps to get you pumped and moving.

I like to pre-make some breakfast items like energy bites or cut up fruit for a smoothie, so then I'm motivated to get up and eat my breakfast because I know that it's going to be delicious.

I hope that some of these tips have helped! Enjoy your Weekend!

Thirsty Thursday!

Looking for some good beverages, but without the calories, sugar and maybe a little protein? Looking for something to boost your metabolism. Couple things here that can do these.

The first one, low cal, low sugar, and added protein.
I have found a peanut butter banana smoothie recipe that I love! It doesn't have much sugar and it's a good day starter!
The recipe I use makes two servings.
Ingredients:

• 2 frozen bananas sliced into small chunks I never freeze them, but this might make it a little runnier.
• 1/4 cup oats and grains - sometimes I opt to skip these and add some flax seed. Oats will help to keep you fuller for longer
• 1/4 cup unsalted peanut butter
• 2 cups milk- I have even used soy or almond milk
• 1 tsp of organic Stevia, I use splenda because I normally don't have Stevia on hand.
• (optional) 1/4 cup vanilla Greek yogurt (plain flavor works too if you want the added nutrients but not the vanilla flavor) I always include this in my smoothie. Adds a little extra protein.
• (optional) 4 tablespoons cocoa powder- makes it a chocolate smoothie

This is tried, true and delicious!

Another really good thing you could incorporate to your diet is green tea. It has a lot of good things in it for you body. Here are some of them:

I hope everyone's having a good week and has some good active plans for the weekend! I know I do, it's supposed to be beautiful this weekend!

Sources: http://www.herbslist.net/green-tea-benefits.html

http://www.bestsmoothierecipes.org/healthy-peanut-butter-banana-smoothie-recipe/

18 min Cardio Sculpt Workout

I'm a member of SparkPeople.com and have found it very helpful and motivational.
I LOVE their workout videos. Coach Nicole is amazing. Today I was going to go run, but my hubby's staying late at school and I wanted to spend tonight with him. Plus he has my gym card, so I can't go anyways before he gets home. So to save some time and switch things up a bit I went to SparkPeople and of course found a great cardio video to do.
It's a part of their boot camp series and gets a good sweat worked up.
If you're a beginner or quite advanced they have modified moves for each three levels. (beginner, intermediate, and advanced)
It's an 18 minute video and has a warm up within those 18 minutes, you may want to do your own cool down.
It's located at this url: http://www.sparkpeople.com/resource/videos-detail.asp?video=32

If you're not a member already I do recommend becoming one. It's very motivational and they have water, calorie, and exercise trackers.

Hope everyone's week is off to a good start!

Motivational Monday!

Hey there!
It's been a while since I've posted something of huge significance, and when I say this I mean it's been awhile since I've spent more than just a few minutes writing a blog post.
I'll start off by sharing some of my accomplishments, lemme tell ya folks. If I can do these things, ANYONE CAN!
In the past month I started off only being able to run a couple miles MAXIMUM.
After running, I hurt BAD. I didn't want to do it the next day, but I'm so glad that I did.
On Saturday, only a couple days ago, I ran my first 7 mile run. Yes that's right 7 miles! It took a lot of hard work and dedication, but I did it. It wasn't my ideal time, but hey again, I did it!
My 1/2 marathon race is in just 19 days and here lately I've been getting discouraged, just about other things going on in my life and when I'm drained emotionally it's hard for me to keep up.
However, with this change in my life, meaning running, I feel like running is a stress reliever and it helps me cope with outside things. This is just my time of day where it's me and my headphones.
I've learned to love myself and am becoming much happier day by day.

Now I say that anyone can run if I can, because, I used to hate running. (like everyone hates homework or washing dishes by hand). Yeah that much. I  love to run now and although I'm not seeing much difference on the scale, I am seeing a difference in the mirror. Friends, co-workers and family are noticing and this alone is an ego boost!
If you can push yourself to just get to the gym, on the treadmill or to lace up your shoes, you're good to go. that's the hardest part.
If during your run you feel sore, KEEP GOING. I cannot emphasize this enough. There have been SO many days where my legs hurt and feel like they are going to fall off, but I keep going and the hurt goes away once I'm warmed up.

I know this blog was me blabbering about my 7 mile accomplishment, and that may not seem huge to everyone, but to me it is. And that's what matters. :)

For those of you who are struggling today, this week,  or even this month, KEEP GOING. You'll be glad you did a month from now.

Have questions for me about your fitness journey? Feel free to email me directly at:
missxcrystalynn@yahoo.com

Have a great week!

http://mba.tuck.dartmouth.edu/pages/clubs/triathlon/training/Half_Marathon.htm
Another 1/2 marathon training program to help fit someone's hectic schedule!