Good Intentions
Tag: health
No Gym? No Problem! #7
Fat Burning Cardio Workout – 37 Minute Fitness Blender Cardio Workout at Home
If you need music to help you get motivated to workout, you’ll need to add your own playlist to this video.
I especially like the slow burpees. (I absolutely hate burpees!!!)
Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
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Consistency
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No Gym? No Problem! #6
I recently started doing something that I have been interested in doing for a while now… I have been teaching a weekly exercise class at my church. I was both nervous and excited about getting started.
The classes have gone really well and it has been a lot of fun! I have enjoyed planning the workouts as well as figuring out how to make it work for a group of people with different levels of fitness.
Since we are all at different levels of health and fitness, I included a lower intensity option as well as a higher intensity one.
Here is the workout that we did together the first week:
5 min warm up of a slower smaller versions of the exercises to be done during the circuit workout.
2 sets of 9 Circuits:
45 sec on with 15 sec “active rest”
1. March
2. Hot feet/wide march
3. Kick backs
4. High knees/Knee lifts
5. Punches/reaches with side steps
6. Jogging 4 in place 4 forward 4 back
7. Mummy kicks/heel digs
8. Skater/back cross kick
9. Boxer shuffle with squat and reach
2 min cool down with 5 min stretches.
30 min total
Take 15-30 minutes and improve your day! Your heath and wellness is worth it!
Let me know if you try out the workout and what you think!
Remember to keep good proper form! Chest up, shoulders down, knees behind the toes, above the ankles. Warm up before, and stretch after you exercise! Soreness equals success!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your user name in the comment section below!
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You Are What You Eat and Think
~Ditch The Diet~
We’ve all heard the saying, “You are what you eat.” and while that is so true, let’s take it one more step…
“You are what you think!”
Proverbs 23:7 For as he thinketh in his heart, so is he.
Mental health is one of the most important parts of weight loss and living a healthy lifestyle.
While losing weight and living a healthy life is a physical thing, it is not really all about the physical challenge that we make it out to be. It is totally a mental thing.
You have to constantly keep your thoughts focused. Here are some things to keep in mind when trying to exchange your bad habits with good healthier ones:
1. Make your goals realistic!
You will be more likely to succeed if your goals are actually attainable. Set mini goals with a larger end goal in mind.
Instead of a blanket statement of “I need to lose 45 pounds” set a goal of “I will be more active and make healthy food choices for today.”
One healthy choice at a time, one day at a time is a lot easier to achieve than an overwhelming goal of 45 pounds. Once you reach that goal set a new one.
2 Chronicles 15:7 Be ye strong therefore, and let not your hands be weak: for your work shall be rewarded.
2. Stay positive!
Focus on the positive aspects of your body, instead of all the things that you dislike about it.
Maybe you have love handles, a muffin top, or chubby thighs… but you might also have long legs, strong arms, beautiful hair, a friendly smile, or pretty eyes.
Remember we were made in the image of God. And God has called that creation “good.”
Genesis 1:27 So God created man in his own image, in the image of God created he him; male and female created he them.
3. Change the way you think about food and exercise!
Don’t tell yourself “I CAN”T”
“I can’t eat that because I want to lose weight.”
“I can’t eat any of the foods that I love because I am eating healthy now.”
“I can’t wake up early to exercise!”
“I can’t find the time to eat right and exercise because I am way too busy!”
Instead, think “I can!”
“I can enjoy all these delicious foods that are good for me.”
“I can feel good about the food I am putting into my body.”
“I can say no to the unhealthy foods that are going to prevent me from reaching my goals.”
“I can make time for the things that are important to me.”
“I can do one more lap..rep..minute..interval”
Philippians 4:13 I can do all things through Christ which strengtheneth me.
4. Pray and ask God to help you!
Isaiah 40:29 He giveth power to the faint; and to them that have no might he increaseth strength.
Colossians 3:23 And whatsoever ye do, do it heartily, as to the Lord, and not unto men.
Aren’t you glad that we don’t have to rely just on our own willpower!
Psalm 107:9 For He has satisfied the thirsty soul, And the hungry soul He has filled with what is good.
I hope that you found this to be helpful!
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No Gym? No Problem! #5
I am always looking for a good inner thigh workout! This is a great one! Best of all, you can achieve this in just a few minutes each day, with no equipment needed, No Gym? No Problem!
Take a few minutes minutes and improve your day! Your heath and wellness is worth it! Remember to keep good proper form, warm up before, and stretch after you exercise! No excuses, Just do it!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your user name in the comment section below!
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Get The Most Out of Your Workout
A very common New Years resolution is to workout and get healthy! I resolved to continue to remain as healthy as I possibly can this year. If you also made a resolution to be a healthier you in 2017, here are a few tips and tricks to help you keep that resolution!
Just do it! You may not feel like working out, but let me tell you, you will not regret it! You will only regret the times you skipped working out not the times you did it!
Stop making excuses! You are your own worst enemy! Trust me, I know all about the head games and excuses! You are not really as busy as you think you are! Make time to get in a quick exercise session. You can spare 30-45 min to become a healthier person. You will be so glad that you did!
Be consistent! The more often you exercise the greater impact it will have on your life. As with many things consistency is what brings results. Long term health is more important than short-term results.
Don’t waste your time! If you are going to take the time to work out give it your all! Don’t take the easy way out, do your best. Be completely present in what you are doing. Think about the muscles you are working
Have a plan! If you are new to exercising and working out, make sure you have a plan! Have you ever heard the saying “Fail to plan, plan to fail”? It is so true. Having a plan will also help you to not waste your time.
Keep moving! Even if you feel like you might keel over, keep moving. Even if you have to move super slowly, keep moving. If you are moving then you will keep going, if you stop to take a break, you may be able to convince yourself that you don’t need to continue. Keep moving!
Start strong, stay strong, end strong! This is similar to don’t waste your time and keep moving. Anything worth doing is worth doing right! Make the most out of your time. An intense 30 minute workout is worth way more than a half effort hour long session.
Don’t give up! Even if you miss a day here or there, or haven’t been consistent at all, that doesn’t mean you have to give up! Just remember, January may be the start of the new year, but you can start a new healthy lifestyle any day you want to! Most people give up on their New Years resolutions by February. You got this, don’t let that be you! Don’t give up!
Good Luck in 2017!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your user name in the comment section below!
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Romans 10:9-10
That if thou shalt confess with thy mouth the Lord Jesus, and shalt believe in thine heart that God hath raised him from the dead, thou shalt be saved. For with the heart man believeth unto righteousness; and with the mouth confession is made unto salvation. Rom.10.9-10
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Ditch the Diet #1
Over the next few weeks, I will be posting a series called Ditch the Diet! These posts will be about tips and tricks and things that have helped me to be successful at living a healthy life without having to be a slave to a diet.
When you think about going on a diet, it usually implies a starting and an ending point, right?
The word diet has such negative feelings that go along with it. We immediately start thinking about all the deprivation, suffering, cravings, and hunger that are associated with dieting.
A strict plan will probably not get you where you want to be, and if it does, you probably won’t be able to stick to it long term. Keep in mind that this is not a quick fix approach. It will require time and patience. (Some people have a medical reason that they definitely have to be on a strict diet: colitis, Crohn’s, diabetes, celiac disease, kidney disease, food allergies.)
Most diets include lists of what you can and cannot eat. Most diets want you to change years of habits overnight setting you up to fail from the start. With all those cards stacked against you from the beginning, of course, it is overwhelming! It also requires an enormous amount of discipline.
Losing weight and being healthy are so much more than just choosing a “diet plan” and following it.
Think to yourself, why do you do the things that you do? Most everything we do is because of habit. Even what and when we eat is usually based on habits. Habits are hard to change!
Instead of changing everything at once, I am suggesting that you change one small habit at a time. Instead of struggling all week to deny yourself and ending up being upset with yourself for any failings, think about making one small manageable change a week. Focus on that one change and once it feels easy and natural move on to the next change.
Changing old habits for new healthier ones one at a time. Over time, you are more likely to feel healthier, lose weight and keep it off for good.
Getting started is as simple as beginning to apply healthy habits to your life one at a time. One day at a time, one choice at a time, and one tip at a time. Making small changes easy will make you more likely to add these healthy habits into your life making them part of your lifestyle.
One year from today, you may just find that you have lost excess weight, kept it off and didn’t have to go on a diet to do so.
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your username in the comment section below!
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No Gym? No Problem! #4
Here is another workout you can do whenever and where ever you want! All you need is a sturdy chair and a small amount of space!
Do 10 reps of each and repeat 2-3 times depending on how much time you have. No excuses, just do it!
Take 20-30 minutes to get strong and exercise, your health and wellness are worth it! Remember to keep good proper form, warm up before, and stretch after you exercise!
Are you enjoying these “No Gym? No Problem!” posts? If so, you can check out the rest by clicking HERE!
I would love for you to follow me on Twitter, Instagram, and Facebook. You can find me as Looking Joli Good on all three. I would also love to follow you on Instagram and Twitter as well, so let me know your user name in the comment section below!
Looking Joli Good 