Tag Archives: Motivational Monday

Blake Dykes, Columns, Forum

Motivational Monday: Death by cardio

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By Blake Dykes

Well, I hope all of you had a great weekend and managed to eat better than I did. Friday I found myself eating handfuls of puppy chow and the following night, I resulted to eating chocolate cake from the pan. Now, I’m not justifying the poor eating choices, but I think it’s pretty much obvious  that every once in awhile you just can’t cure a craving with low-fat Greek yogurt. What is most important about these unhealthy binges we all occasionally encounter is that we don’t let that one time affect how we eat after that. Sometimes people will make one unhealthy eating choices and think, “Well, I ruined my diet so I might as well quit,” and then proceed to eat a bag of Cheetos. This is not ok. Recognize what you did wrong, forget about it, next meal eat your healthy food, and go work it off. I’m not saying this is a free pass to eat a gallon of ice cream, I’m just saying if the inevitable happens, move on and don’t let it get in the way of your goal you’ve worked so hard on.

With all of this being said, I find it appropriate that we talk about how to control these random cravings as much as possible.

  1. Wait 20 minutes before going to the kitchen. This gives you time to actually think through all that you are going to eat and the affects of it. Try to find something else to do to preoccupy your mind, and maybe you’ll forget about the urge to all the donuts.

  2. After you’ve waited it out, and unfortunately just know that you will end up eating donuts, see if there is any healthier alternative recipe, or other snack that could satisfy your needs.

  3. If not, set out a reasonable about of food you wish to consume. Don’t let this be a free pass to eat a whole pack of Oreos. Remember portion control. Never just eat out of the bag, or like me, the pan or package. (In all fairness I only had like three bites.) You’ll lose track of how much you’ve eaten and overeat, probably leaving you with one huge stomach ache.

  4. Never eat dessert when hungry. It shouldn’t be considered a snack or a meal. If you’re hungry eat something wholesome and healthy, and then if you still want the dessert you can have it.

Those are just a few things you can do to limit the amount of calories you take in on those nights that your sweet tooth is really calling for some sugar. But here is a nice little workout that you can do later to not feel so guilty.

Death by cardio

  • 100 jumping jacks

  • 30 frog jumps

  • 75 mountain climbers

  • 25 jumping lunges (one each leg)

  • 100 jumping jacks

  • 20 push ups

  • 75 squats

  • two minute plank

  • 60 high knees

  • one minute wall sit

  • 60 butt kickers

  • 50 crunches

  • 100 jumping jacks

  • 50 mountain climbers

Now go get off the computer and get started on this workout.

Blake Dykes, Columns

Motivational Monday: Workout playlist and almond butter muffin recipe

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By Blake Dykes

Well, one more weekend has come and went. Hopefully you were able to successfully complete your weekend challenge. As you improve your health it should be easier for you to turn down the foods that we know are bad for us, and your workouts become increasingly easier.

First thing I want to talk about is having a workout playlist. If you workout without music you are doing it wrong. Running or lifting to a good song will increase your productivity. Not to mention when you are running that last mile, a pump-up song will drive you to the finish line that much easier and faster. But it’s all about having the right type of music. As much as I love country music, running to “Boy’s Round Here” isn’t very motivational. Here’s a sample of some of my favorite songs to workout to:

  1. “Can’t Hold Us” by Macklemore & Ryan Lewis

  2. “‘Till I Collapse” by Eminem

  3. “Berzerk” by Eminem

  4. “Lose Yourself” by Eminen

  5. “Harder, Better, Faster, Stronger” by Daft Punk

Those are just a few of my favorites, I will try and post some other good recommendations soon. But as you can tell Eminem is one of my favorite artists, if you don’t listen to at least one of his songs while you’re working out you’re doing it wrong.

Now time for a little recipe. This weekend I was really craving some muffins, so I made up this creation.

Pumpkin Almond Butter Muffins

– one cup whole wheat flour

– ½ cup white flour

– one tsp baking powder

– ¼ tsp baking soda

– ½ tsp salt

-one tbsp cinnamon

– ¼ tbsp nutmeg

-¼ tbsp

– one cup pumpkin puree

– ⅓ cup almond butter

– two eggs

– 1/3 to 1/2 cup honey

Bake for 20 minutes on 350 degrees. This batch made about 14.

Your workout assignment of the day: Take 10 pieces of scrap paper and write down a different cardio/ strength training exercise on each sheet. Fold it and put it in a jar. Randomly draw the paper and do you exercise for one minute, then draw again. Do this until you have been through each exercise three times for an intense 30- minute cardio workout.

Examples may include burpees, jumping jacks, plank, mountain climbers, frog jumps, high knees, wall sit, push ups, sit ups, russian twists.

Blake Dykes, Features, Uncategorized

Motivational Monday: Tight abs and cardio fat blaster

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By Blake Dykes

Want that perfect body but not really feeling a long run? That is perfectly okay, because there are plenty of other things you can do that burn just as many calories to get in tip top shape. Try incorporating a few of these workouts a few times a week and there will be results.

Tight abs  (Can be done every other day for full results.)

  • 40 crunches

  • 45 russian twist with five pound weight

  • Two-minute plank

  • One-minute mountain climbers

  • 20 toe touches

  • 15 v-ups

  • 30 bicycle crunches

  • one minute six inches

  • 25 reverse crunches

  • 25 in outs

  • 15 side crunches (each side)

The Fat Blaster (Cardio is recommended every day for at least 45 minutes; however, it is important to mix up your workouts to avoid getting burnt out.)

  • One-minute high knees

  • 15 push ups

  • 15 squats (with weight for a challenge)

  • One-minute step ups (can be done on a chair at a fast pace)

  • 15 tricep dips

  • Two minutes of jumping jacks

  • One-minute wall sit

  • Two-minute jump rope (if you don’t have a jump rope you can make the motion)

  • Three dive bombers pushups

  • One-minute mountain climbers

  • Three minutes running in place

Tips:

  • Always stretch before each workout, and after each one to avoid injury.

  • If you are unsure of an exercise you can type in the name of it on youtube and it will show you how to do it briefly.

  • These workouts are most beneficial if you take no longer than a 15-second break between each exercise.

  • If you find yourself unable to do the full extent of an exercise modify to your need to avoid hurting yourself.

  • Doing these workouts before bed is a great way to get your metabolism going before going for the night.

Share your success Leave a comment below in the comment box. If you have any great workouts yourself, go ahead and share you secret with the rest of us.