Tag: weight loss

Body weight exercises | lookingjoligood.wordpress.com No Gym? No Problem! #2
No Gym No Problem

No Gym? No Problem! #2

LauraJoli LookingJoliGood2 Comments

You don’t need a bunch of gym equipment to get yourself into shape.  You don’t even need hand weights, all you need is your own body weight.  I love to use my own body weight for strength training!  I can tell you from personal experience that these 8 moves will help to build your strength!

Michele Olson, Ph.D., professor of exercise science at Auburn University Montgomery designed this simple 8 move program.  She suggests that if it is done 4 times a week for 6 weeks, you will see an increase in your overall strength.

Be sure to use good form when performing these moves!  Besides the lunges I love all of these moves! I seriously HATE lunges!  

Body weight exercises | lookingjoligood.wordpress.com

I first saw this article on Real Simple and wanted to share it with all of you here as part of my “No Gym? No Problem!” series. If you woud like, you can check out the original article for yourself at http://www.realsimple.com/health/fitness-exercise/workouts/body-weight-exercises

Keep moving, there are no excuses with these simple 8 moves!  Let me know if you decide to try out these strengthening exercises!

lookingjoligood.wordpress.com

Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

Jillian Michaels Body Revolution Workout 2

LauraJoli LookingJoliGoodLeave a comment

Please see update below:

Phase 1 Workout 2 for Weeks 1 and 2

What will you need?  
  • Exercise mat
  • Medium resistance cable
  • Free weights (3, 5 or 8 lbs depending on your strength level)
While this phase is meant to be low impact you will still be sore when you first start out. Where can you expect to be sore the next day?  
  • Back
  • Biceps
  • Glutes
  • Hamstrings
  • Abs
The workout is broken down into 4 circuits; each of which are repeated once with  one minute of cardio  in between the circuit repetition. Why choose to fail when success is an option? | LOOKINGJOLIGOOD.WORDPRESS.COM

Here is a breakdown of phase one workout two

Warm-up Skaters Hugs Toe Taps Repeat Circuit 1:
  • Table position and stabilize with the opposite leg and one arm stretched out
  • Pelvic thrusts with left leg across the knee-advanced modification- raise crossed leg and continue with pelvic thrusts even more advanced add the use of the cable for added resistance
  • Superman-advanced modification- pulse (I seriously HATE these!)
  • Pelvic thrusts with right leg across the knee -advanced modification-same as above
Cardio -1 minute-Alternate knee thrusts -repeat circuit 1 Circuit 2:
  • Static lunge with torso rotation – right side-advanced modification add weights
  • Wide dumbbell rows-advanced modification- heavier weights
  • Static lunge with torso rotation – left side-advanced modification add weights
  • Bicep Drags-advanced modification – heavier weights
Cardio -1 minute-Side to side kickbacks -repeat circuit 2 Circuit 3:
  • Deadlift with a bicep curl-advanced modification – heavier weights
  • Donkey kicks right leg
  • Crunches-advanced modification – add weights
  • Donkey kicks left leg
Cardio -1 minute-Knee pikes – 30 seconds on each side Repeat Circuit 3 with the exception of the cardio bit Circuit 4:
  • Medium cable row while seated on the mat wrap cable around feet and pull-advanced modification-wrap cable around again
  • “Good Mornings”-advanced modification- use weights
  • Hammer Curls-advanced modification- heavier weights
  • Step-ups with weights-advanced modification- heavier weights.
Cardio -1 minute-Upper Cuts in a half squat position-advanced modification-use weights-repeat circuit 4 Cool Down/Stretches I have already completed these first two weeks of phase one and now  I’ve moved on to the second half of phase 1-workouts 3 and 4.   I was super sore from the workouts the first two days, but after that, not much at all. I will write a detailed review of Cardio 1 and Workout 3 and 4 soon. I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you! Click here if you would like to follow along with me as I journey from Flab to FAB! Here is another one of my favorite Jillian Michaels quotes:

“Transformation isn’t a future event, it’s a present day activity.”

lookingjoligood.wordpress.com I’d love for you to follow me on Instagram Lookingjoligood and on Facebook Lookin Joli Good

Update:

Initially, I found Jillian Michaels’ approach to exercise and dieting highly motivational. Her intense workouts and strict dietary guidelines pushed me to achieve remarkable physical results, which fueled my motivation and determination. I embraced her no-nonsense attitude and believed that pushing my body to its limits was the only way to achieve success. However, as time went on, I began to realize that this approach was taking a toll on my mental health. The relentless pursuit of physical perfection and the constant pressure I placed on myself led to feelings of anxiety, guilt, and a distorted body image. It was then that I decided to change my perspective and adopt a more balanced and loving approach to my body. By prioritizing self-compassion, listening to my body’s needs, and embracing acceptance, I discovered a newfound sense of mental well-being. This shift in thinking allowed me to find joy in movement, cultivate a positive relationship with my body, and ultimately, achieve a healthier and more sustainable approach to overall well-being.
Jillian Michaels Body Revolution Workout 1 Review
Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

Jillian Michaels Body Revolution Workout 1 Review

LauraJoli LookingJoliGood2 Comments

**please see update below

Phase 1 Workout 1 for Weeks 1 and 2

What will you need?  exercise mat and free weights (3, 5 or 8 lbs depending on your strength level)  Get ready to squat!  Regular squats, sumo squats, chair squats, and step out step in squats. While this phase is meant to be low impact you will still be sore when you first start out. Where can you expect to be sore the next day?  
  • Chest
  • Shoulders,
  • Abs,
  • Triceps
  • Quads
The workout is broken down into 4 circuits; each of which are repeated once with  one minute of cardio  in between the circuit repetition.

Jillian Michaels Body Revolution Review | lookingjoligood.wordpress.com

Here is a breakdown of phase one workout one

Warm-up
  • Military March
  • Arm Circles
  • Hip Circles
  • Knee Circles

Circuit 1:

  •  Squats -advanced modification jump squats
  • Modified Push-ups on the knees-advanced modification-military style push-ups
  • Plank hold -1 minute
  • Chest Fly with weights-advanced modification-heavier weights
Cardio -1 minute “Towel” circle runs -repeat circuit 1

Circuit 2:

  • Sumo Squats-advanced modification- jump sumo squats or add weights)
  •  Tricep Kickbacks with weights -advanced modification-heavier weights
  • Standing abductions on both sides -advanced modification-oblique crunch
Cardio -1 minute Speed bags-repeat circuit 2

Circuit 3:

  • Chair squats with front raises
  • Tricep Extensions
  • Warrior 2 pose -advanced modification-add weights
Cardio -1 minute- Marching in place-repeat circuit 3

Circuit 4:

  • Single leg kick outs – right and left
  • Bicycle crunches
  • Lateral raise with weights -advanced modification-heavier weights
Cardio -1 minute-Step in, step out with squats-advanced modification-add weights-repeat circuit 4 Cool Down/Stretches I have finished the first two weeks of phase one and now moved on to the second half of phase 1-workouts 3 and 4.   I was super sore from the workouts the first two days, but after that not much at all. I will write a detailed review of Workout 2 and Cardio 1 soon. Follow along with me as I journey from Flab to FAB! I hope this was helpful if you are trying to decide if Jillian Michaels Body Revolution is right for you! Here is one of my very favorite Jillian Micheals quotes:

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.”

lookingjoligood.wordpress.com

I would love for you to follow me on Twitter, Pinterest, and Facebook. You can find me as Looking Joli Good on all three.

Update:

Initially, I found Jillian Michaels’ approach to exercise and dieting highly motivational. Her intense workouts and strict dietary guidelines pushed me to achieve remarkable physical results, which fueled my motivation and determination. I embraced her no-nonsense attitude and believed that pushing my body to its limits was the only way to achieve success. However, as time went on, I began to realize that this approach was taking a toll on my mental health. The relentless pursuit of physical perfection and the constant pressure I placed on myself led to feelings of anxiety, guilt, and a distorted body image. It was then that I decided to change my perspective and adopt a more balanced and loving approach to my body. By prioritizing self-compassion, listening to my body’s needs, and embracing acceptance, I discovered a newfound sense of mental well-being. This shift in thinking allowed me to find joy in movement, cultivate a positive relationship with my body, and ultimately, achieve a healthier and more sustainable approach to overall well-being.
Flab to FAB · Health/ Fitness

Working Out for Beginners

LauraJoli LookingJoliGood4 Comments

Exercising for Beginners | lookingjoligood.wordpress.com

If you are new to exercising and working out, here are some tips and tricks for you (some that I have learned the hard way so that you don’t have to.)

  1. You will be sore!  Don’t be afraid of the soreness, use it as motivation to keep going!  Even if you are sore, you will feel better after you exercise.   You will learn to hate it and love it all at the same time.  Don’t let soreness prevent you from working out.
  2. Don’t give up if you don’t see major results after the first workout 😉  You didn’t put the weight on in one day, you won’t take it all off in one day (or one week…or month)  It takes consistent daily work
  3. Choosing a healthy lifestyle is just as much mental as it is physical. You have to make a choice every day to keep going.
  4. Form is everything!  If you are new to exercising proper form may feel a bit awkward, get a mirror and watch your form.  If you are doing a movement with improper form (especially if you are using weights) you are more likely to injure yourself.  Injuries are not fun!
  5. Always warm up! It is not worth the time you save to skip warming up.  Your muscles will thank you and you will be less likely to injure yourself if you are properly warmed up.
  6. Always stretch!!! Just like with warming up, it is not worth the time you save to skip stretching.  Your muscles will thank you and you will be less likely to injure yourself if you are properly stretched!  Do NOT skip stretching.
  7. Breath!!!! Don’t hold your breath!  Sometimes when things are hard we tend to hold our breath.  Don’t do that!  Proper breathing helps with core stability, plus you need to breath to prevent yourself from passing out.  I always remember proper breathing by inhale on the easy part, exhale when difficult or blow out against gravity.  So when doing crunches, exhale on the crunch up inhale on the way down.  Push ups: exhale when pushing up, inhale on the way down.  Lifting weights (even 3 or 5 lbs) exhale when lifting the weight inhale when lowering
  8. Don’t overestimate your exercise’s impact while underestimating your caloric intake
  9. It is not about being better than someone else, it is about being better than you were yesterday!
  10. You CANNOT spot reduce fat!  You can work specific areas and muscles, but the only way to get rid of fat in a “problem area” is to lose weight all over your entire body.  You may carry more weight in your midsection, or have wider shoulders, or like me you might have chubby BodyShape | lookingjoligood.wordpress.comknees and cankles (I seriously HATE my cankles!).
  11. While you can get in better shape, you cannot change your overall body shape.  If you are pear shaped you will just be a smaller pear. (see number 8)  You can exercise all day every day and you will still have your original body shape.
  12. Be accountable to someone.  Studies show that people who are accountable to someone, not only have more success with weight loss , but also are more successful at keeping the weight off long term.

I hope that you find these tips to be helpful!  Enjoy your workouts, exercise is fun!

Disclaimer: While I am not a professional or a personal fitness trainer, I have been exercising for years.  

lookingjoligood.wordpress.com

Jillian Michaels Body Revolution Review | lookingjoligood.wordpress.com I May Be Crazy… (Flab To Fab)
Flab to FAB · Health/ Fitness · Jillian Michaels Body Revolution

I May Be Crazy… (Flab To Fab)

LauraJoli LookingJoliGood3 Comments

About a year ago, my husband got me Jillian Michaels’ Body Revolution. I love Jillian’s work outs! She is by far my favorite!
I had almost completed the 12 week program, when at week 11, while on vacation, I injured my left abductor thigh muscle, (totally unrelated to the program).  That injury was a major 4 month set back, and actually I sadly never returned to the program to complete it.
That is until yesterday…
I started back at week one.  It starts off easy enough, especially since I exercise on a regular basis, it almost seems to be too simple for a Jillian workout. (I have already done all the workouts, so I know it gets a lot harder!) So as “simple” as it seemed, let me just say, right now I am sore in places that I forgot existed.
As I complete the program, I will be giving a more detailed review with all the information that I was looking for when I was researching this workout program a year ago. As for right now, I need to go stretch out my sore muscles.

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