weights

My Sculpting Workout Playlist

The FIRM Master Instructor Team by The FIRM Master Instructor Team | August 20th, 2012 | No Comments
topic: Fitness | tags: band, exercise, Fitness, good mood, inspiration, music, music mix, nancy butts, new tunes, old tunes, play list, playlist, push muscles, sculpting, songs, the firm, tone muscles, weights, workout playlist

Sculpt Playlist

By The FIRM Master Instructor Nancy Butts

I love music and have a TON of it from all genres. I adore every song listed below and hope that you do, too. If you haven’t heard them, look them up on You Tube! I stumbled upon N.E.R.D. out of a freebie bin from an auction we had at the office. You just never know when, where or how you will find a new band you love!

The playlist below is a great mix, in my opinion, of newer and older tunes. Each song puts me in a super great mood, builds up my energy and helps me push my muscles to the absolute max. That’s what a great sculpting playlist is for, right? I’ve also included a few sample exercises for each tune for fit-spiration. Enjoy!

Week 5: Hit the Weights

Tanja Djelevic by Tanja Djelevic | March 21st, 2012 | 8 Comments
topic: Fitness | tags: 10-week program, bikini body, build muscles, burn-calories, energy levels, exercise, Fitness, health, healthy, leg-ups, lose-weight, metabolism, motivation, personal trainer, push-ups, resistance-training, sit-ups, spring training, strength training, week 5, week five, weeks, weight training, weight-loss, weights, well-being, wellness, Yoga

Weight TrainingIt’s time to hit the weights!

A few days ago, a dear friend of mine called me up with a worried voice. She told me that since she started weight training with her trainer six weeks ago, she was actually feeling bigger and had experienced no significant weight loss. “Am I doing the right thing?” she asked. “Why is this not working?”

That experience of a period of  bloating and weight gain is something I hear from many women I train with, but it’s only temporary!

4 Signs it’s Time to Change Up Your Exercise Routine

The FIRM Master Instructor Team by The FIRM Master Instructor Team | June 13th, 2011 | 1 Comment
topic: Fitness | tags: bored, boredom, burn-calories, cardio, challenge, change, exercise routine, fat-burning zone, Fitness, goals, heart rate monitor, injuries, injury, intensity, lose-weight, muscles, over training, recovery, rest, results, slump, strength training, target heart rate, the firm, variety, walking, weight loss plateau, weights, work out, workout, workout rut

Workout RutWe all know that the key ingredients to weight loss and maintenance are exercise, healthy nutrition and proper rest. But what happens when you feel like you’re no longer getting results with your exercise routine? Does this mean that exercise doesn’t work anymore? Not a chance! It could just mean that you need to break out of your current workout rut — variety is the spice of life, after all!

Here are four signals that your routine might need a tune-up:

1. Your workout bores you.

You used to enjoy walking outside, so why do you dread your walk workout each day? It’s easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. For example, try listening to music when you walk, adding speed or hill intervals, or bringing a family member or friend along with you. I’m sure your family pooch would welcome a stroll around the neighborhood! If all of that isn’t enough, then maybe it’s time to try a new activity. Maybe you’ve always wanted to try biking or are interested in taking a dance class? Change can help keep your workouts fun and interesting, giving you something to look forward to.

Love Your Body and Accentuate the Positive!

The FIRM Master Instructor Team by The FIRM Master Instructor Team | February 14th, 2011 | 1 Comment
topic: Fitness, Personal Growth | tags: accentuate the positive, back muscles, body-image, dumbbells, exercise, Fitness, goals, hourglass figure, love, lower back, pear-shaped, proportion, resistance bands, self, shape, shoulders, strength training, the firm, tone, weight-loss, weights, work out, workout

Happy woman wearing fitness clothesWhat do you love about your body and why? Do you automatically think to yourself, “Uh, nothing?” I don’t know about you, but whenever I try to come up with a list of good things about myself it takes a lot of thought and time. Now, if you were to ask me what I would like to improve about my body, I could give you a list of ten things in no time flat.

Why is this? Why is it so easy for us to be self-deprecating (no matter if we are in the best or worst shape of our lives)? Yet when we are asked to name a positive or two, we really have to stop and think. And I mean really stop and think for a while, maybe even a day or two.