Saturday, 14 January 2012

Friday Fitness - make it work for you!

friday fitness

Make exercise work for you!  
Yes, whatever you do make it suit you! If you can only fit in a 20-30 minute workout a day make it count. If you go to the gym don't just plod along on the treadmill - mix it up with interval training, 30 mins on the treadmill on varying speeds and inclines, jump on the elliptical trainer for 10 mins, use the star climber and don't forget weights.

You need to push yourself until you can't go any more this is what exercise should be. Not so you injure yourself but until you are exhausted or can't go any more. Go until you fail! This is how you build muscle. You must also combine this with a healthy, lean and clean diet too. Without this you are setting yourself up for disappointment.
Inspiration for physical health: 
What I'm up to this coming week: 
Well its nearly that time of year where I go back to work. I have Professional Development on Thursday and Friday from 8:00am - 3:30pm (long days), then into it on Monday and Looking forward to Australia Day on the Thursday and our engagement / house-warming party on the 28th.So I have to tidy up the house, cook food and get the outdoor area sorted so I'm up for a busy 2 weeks. I also have to check out a possible wedding venue and work out if they will allow a acoustic 2 man band. If so then it's a go ahead!

Things to do this week:
  • Do things you haven't had time to do!
  • Write your inspiration list
  • Post your before photos
  • Find something that inspires you and post it.
  • Move more; Make “YOU” time by getting in more active activities than this week. It shouldn't be too hard to do this.
  • Try something new - it might be a new activity, food or something you've always wanted to try.
  • Make obtainable short term goals and stick to it.
  • Eat more vegetables and protein.
  • Consume less sugar 
  • Exercise more 
  • Don't let my motivation drop - keep motived and remember how hot you feel when you are happy and fit! 
  • Don't drink to much. Cut down on alcohol consumption
To do for the wedding:
  • Look at venue
  • Choose theme
  • Send out save the dates once venue confirmed
  • Guest list
  • Find dress
  • Everything else....
Photo inspiration:
Some photos to get me wedding ready

Get inspired to lose: 
Look better Naked - Women's Health

{image from GabrielMethod}

Sarah Wilson's Ebook - available now
Friday 22nd December
Measurements and weight:
Weight: 54.1kg (54.4kg at WW Meeting Wed AM)
bust: 88cm
hips: 87cm 
waist: 73cm
arms: L25.3cm R25.3cm
thighs:L53cm R52.5cm

Weekly Exercise:
Saturday - Jillian Michaels Workout + cleaning house
Sunday - Walking the dog and workout
Monday - Jillian Michaels DVD+ bodyrock workout
Tuesday - Jillian Michaels workout DVD
Wednesday - workout DVD 
Thursday - workout DVD 
Friday - rest - gardening
Saturday - cleaning house + walk the dog
Sunday -

Help inspire me to get back to 50kg. (I have 4kg to go)

How are you feeling this week? 
What changes have you made for 2012?


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Thank you for your gracious comments!

love Adalita