Tag Archives: yoga for weightless

Get Fit in 4 Months: Month Two

Did you hear that? I’m talking about that shrill screeching-halt sound that was life a few weeks back. No? Just me? That’s encouraging, actually. Hopefully if you didn’t hear that sound it means you’re still spinning the wheels of Month One, waiting for me to get my arse back in gear and post Month Two because it’s been sliiiightly longer than I promised it would be. And that’s why we don’t make promises around here, folks!

In a nutshell, I had a teeny-tiny set-back this past month. Let’s just say even smart phones can’t do what this thing does for humans and let’s just say it’s implanted in my rib cage (In other news: Side boob is the new black). I’ll blog about it another day but let’s also just say I’m doing A-OK and there is no emergency. There was no emergency in the first place. This is all a bunch of fanfare in order to make sure my heart doesn’t pull a big fat Montell Jordan disappearing act. In fact I’m back on track, working out again and enjoying a mostly adequate degree of normalness in my life (Translation: Usual chaos; See also: WTF?).

At any rate, I’m a bit behind on my prep for Maui but in all honesty I’m not entirely concerned. Part of what I enjoy about what I do is being able to make health and fitness work for myself and others long-term and being realistic about goals. So yes, while my goal is still to look great in a bikini I also feel like right now my goal is just to rock some scars on the sands. And to drink pineapple wine.

With all that said, here’s how Month Two is gonna work: You’ll still do everything you’ve been doing in Month One to the best of your ability, then you’ll add in the below things to mix it up even more. At the speed we’re working you’ll be more fit just in time for the holidays. Please realize this means that you will have to hunt a bit harder for a more hideous outfit for the ugly Christmas sweater party you may inevitably attend. Don’t show up looking fantastic and expect people not to roll their eyes at you and invite you next year.

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Get Fit in 4: Month Two

*Disclaimer: Please remember I’m giving you MY plan for MYSELF, which means you may have to tweak a few things if you’re already doing them/they don’t apply/you have an alternate method. I’ll give suggestions for options where I think they might be necessary but otherwise try to focus on keeping true to yourself and finding areas you can improve on that are similar to what I’m tackling in this guide. Also, this is meant to escalate in baby steps, meaning each month will become more focused, particularly the last month where I’ll be in small-detail mode. Oof!*

  1. Lift heavier.

Now I could give you the scientific way of doing this, based on percentages of the amount of weight you currently lift. Or I could do what people who live in the real world do and tell you to pick up a weight that is 3-5 pounds heavier than what you’re currently lifting. So for example, in Month One I was doing bicep curls with 12lb dumbbells. In Month Two I picked up 15lbs instead. Whatever the exercise, you should feel like the last 2-3 reps are challenging enough that you can’t do any more. Just doing basic squats without weights? Then now’s the time to do weighted squats. Want to make jumping jacks more challenging? Add some 5lb dumbbells and do overhead presses while you jack your feet in and out. See where I’m going with this? Go there.

2.  Add in some yoga.

You might skip over this paragraph because you think yoga is too simple and it’s not going to make a difference to your body. Listen, stubborn face! Yoga can give your body the balance it needs between sweaty workout sessions. It can help your muscles recover faster, train your body in different ways and all those downward dogs and planks do some nice shoulder sculpting. I admittedly don’t do yoga on a regular basis but I like to add it in when I’m really trying to shock my muscles. Try doing yoga once a week in Month Two. And avid runners: This is pretty much a must for you.

A great resource to try: Yoga with Adriene

3.  More core. I repeat: More core.

Are you feeling a bit lighter and stronger after Month One? Now’s the time to start waking up the abs. Reducing belly fat is the first step in uncovering abs, which is mostly done through diet. But after adding more cardio and watching your diet more carefully the first month you should be noticing some smaller belly benefits right about now. Try to do some ab work at every workout (some forms of yoga are good for this as well). If you’re going out for a run, finish it up with 5-10 minutes of core moves. Make your stomach and back work harder during your strength and HIIT sessions. Some oldie but goodie moves to incorporate are supermans, bicycle crunches, reverse crunches, leg lifts, crunches on a stability ball, and planks.

Sick of planking? I guarantee you haven’t done them all. Just check out 25 Plank Variations You Absolutely Have to Try.

That’s it! There are only three things to add in this month but compounded with last month I think you’ll find this makes sense. Month Three will be a bit more challenging as we reel things in even more and I give you even more specific goals to hit.

If you are following along and would like to “weigh in” on how you’re doing, I’d love to hear about it!