Stuck in a fitness rut?

It happens to the best of us! We get stuck in a fitness rut which is comfortable! With a few simple strategies you can overcome feelings of boredom or frustration and make the most of your workout time. Even pacing the malls for Black Friday deals offers a great workout. Here are a few other things to try:

1. Working out with a friend or group of friends:
Having someone else with you in the gym has been proven to increase your effort output. It will also give you the opportunity to try some great new moves with a partner like oblique rotations with a medicine ball.

2. Change up your workout:
Plan to switch up your routine every 4-6 weeks. It's around this time that you start to get comfortable with the moves, and your smart body begins to adapt. At this point your body is no longer challenged and you won't make any gains. Try increasing the weight, adding sets, or switching out exercises. You could even try a new method like circuit training instead of split workouts.

3. Change of scenery:
With winter just around the corner most of us are heading indoors for our workouts. This is a great time to reintroduce weights to your routine (if you left them for a summer of running), or fitness classes at the gym. But don't forget all of the fun sports winter offers... skating, nordic and downhill skiing, snowboarding, pond hockey and snowshoeing. If you're lucky enough to live in a warm climate all year long ditch your office job for a yoga mat and the park at lunch.

Give just one of these a try and you're sure to see results. Get more tips like these in New York Times Bestseller Your Best Body Now.

-Tosca

You Ask, I Answer

Today's question of the week comes from blog follower Tami. She asks:

Hey Tosca!
I have been following your blog and attempting eating clean for a long time. Doing really well at it now, although it's taken me a long time to get here for some reason! What I'm wondering about is your workout routine? I read in an article where you said you train your glutes 3 times a week? I'd love to hear what your training program looks like right now. :) Thanks so much!

Hi Tami,

You must be referring to the latest Oxygen Glutes Special which hit stands this week. I do train my glutes 3 times each week. Lately, when doing glutes I have been thinking more about what muscles I will need for the uphill portions of my runs. It really helps me get my mind into the muscle. As for the rest of my body, currently I train 2 body parts every time I go in the gym.

Day 1: Biceps & Triceps
Day 2: Shoulders & Calves
Day 3: Back & Chest
Day 4: Legs
Day 5: Abs & Glutes
**I add more glutes on 2 of the other days just for an added hit.

I complete 2 different exercises for each body part, and 6 sets of each exercise. I have been increasing my reps lately

As for my cardio, my 1/2 marathon training is underway. I'm using a 3-day 1/2 marathon training program, which includes 2 shorter runs & 1 longer one (p.s. look for a 1/2 marathon plan in an upcoming newsletter). This weekend my long run will be the Scotchdale 20km with my friend Giselle. I also throw in the occasional lengths swim in the pool especially since it's been so hot!

-Tosca

In-A-Pinch Workouts

You all know how much I travel for work. Well, every once in awhile I wind up in a hotel without a gym. What's a fitness girl to do without the comforts of a gym? I'll tell you what she does. She makes the best of what she has.

That's exactly what I did in New York City last week when my hotel, to my surprise, didn't have a gym. I needed to get a good workout in before my Good Morning America appearance so here's what I did...

I grabbed my liter water bottles and did reverse flyes...


I used the two chairs in the room to do triceps dips... See my cooler in the background? I stopped by Whole Foods to pick up some clean eats for my time in New York.


I used 2 of my handbags to do lat raises... You can tell it's hard work even though I'm trying to smile.


I tried not to hit the ceiling as I lifted the chair above my head for overhead presses.


I could have done my push ups on the floor, but I opted for the added challenge of balancing the two chairs. This required lots of core stabilization. Phewf!


I also did a few more exercises, including lunges and abs, to get a good full body workout. I also went for a quick run to train my cardiovascular system especially since my triathlon is less than 2 months away.

There are so many options for exercise when you're on vacation or away from home even if you don't have a gym nearby. These examples can even be used at home if joining a gym isn't an option for you.

I always remember the story my husband told me about his first bodybuilding experience. He used to fill paint cans with cement and tie them to the end of a metal pipe to use as his barbell because he couldn't afford weights or a gym membership.

Use what you've got and there's no excuse for not being active!

What do you do when you're in a pinch?

Food and Fitness

I am glad everything is cleared up with the treadmill post. Phewf! You all are such fantastic readers and I love your comments. Please keep them coming. I read them this morning and they pumped me up for the Oxygen shoot I have today!
I told you I was knee deep in canning materials! I spent Saturday at home training and canning. Food and fitness are my 2 favorite things. Here's a photo log of the day:

Kickin' it in the gym:

Ham curls and leg extensions!!

Leg press! Killer! I’m pulling my legs in nice and close to my chest.

Straight arm pullovers. A favorite of mine after leg work. It gets lots of air into my lungs bringing my breathing back to normal after heavy leg work.

Gotta' love a strong finish with ab work!

Now it’s time for the kitchen:

Getting prepared for ratatouille and tomato sauce. Look at these goodies!

Tomato sauce: the mill requires strength!

Pickled beets in preparation for Thanksgiving dinner coming up in less than a week here in Canada.

YUMMY!!!

Q & A Part 2 - EXERCISE

QVC!!!

I'm going to be on QVC again TOMORROW (Friday) for 8 minutes between 5 and 6 pm Eastern!!! Check your local listings. I will post the link once I'm done.

More More More....

Question: Did you gradually add a few more each workout? I have been trying to do just one after 6 months, and I still can't go all the way up. How did you do it? Assisted chin-machine or just pulling up for dear life?

Answer: When your body weight gets low enough chins come easy. Until then do half chins or assisted chins every day until you are all the way up!

Question: Do you think you'll compete again and how would i find out about competing in canada in the maritimes,what would be the names of these competions so i could search for them? What times of the year is competion time? And i was wondering about the contest your husband had going on at oxygen ,the ab contest? was a winner chosen?Thanks so much i love your blog and all your pictures no matter what your wearing.

Answer: I won’t be competing anytime soon. These last 2 were pretty tough on me. But I can never say never. To find competitions in your area I recommend an internet search. Since I don’t live in the maritimes I am not sure about comps in your area. They run all year round.

Question: I have a Q. Should I out work out a few days if i worked out to hard to the point were my legs and butt have been sore for 4 days. I ha d just switched my routine and was lifting very heavy. i did the step machine the next day,and then jogged and walked on a steep incline the next two days. What is better. light work out after or no workout on the sore muscles?

Answer: Sometimes light exercise after an hard day can be good, or a hard workout focusing on a different group of muscles. It’s best to give 24-48 hours rest between sessions focusing on the same muscle group. Listen to your body.

Question: Who came up with the different rep sets....6-8, 10-12 etc. What are the advantages of each?

Answer: I don’t know who came up with these classifications. I’m sure my husband knows! The advantage of each is to work the muscle in different ways. 6-8 reps with heavy weights challenges the strength of a muscle, while 10-12 challenges the endurance of the muscle.

Question: Can you elaborate on Giant Sets? and how often they can be performed?

Answer: Giant sets are as follows; choose 5 exercises for 1 body part and do them in succession. Repeat as often as you like.

Question: With regards to ab exercises...is it a myth that you shouldn't exercise them after 6pm or you won't sleep? It this IS true why wouldn't one sleep? thx.

Answer: That’s a myth. Exercise whenever you can and eat clean.

Question: Do you know of anywhere in the Toronto area where fitness competition shoes can be purchased?

Answer: Yes but you won’t like the answer – stripper stores! That is where you buy your princess shoes.

Question: How do you firm up the lower part of your glutes. I do very well with the upper part but have a hard time isolating the part that flows into the hamstrings. Thank you.

Answer: Well, the glute muscles span the glute from top to bottom so isolating the lower part is difficult. I like prone hip raises with weight.

Question: Can you work your calves everyday? I think the answer is yes but I'm not sure. Would you be damaging unrepaired fibers if you did?

Answer: Don’t train calves every day. Train them 2 or 3 times per week. The greatest growth comes from stretching calves too. So lift and stretch.

Question: Tosca would you suggest that if your work out lasts longer than an hour (wts only) that it is too long. I like the idea of feeling energized when leaving the gym. i do, but sometimes i feel exhausted. i do like to listen to my body. i am trying to figure out a good routine for me to get in 3 cardios at least a week but i will not give up wts to do so. i get in the 3 plus cardios but leave feeling wooped at times after pushing myself to extreme. i usually do interval training. I almost think i should concentrate on walking at a incline at intervals at 35%. It really makes me sweat and can get my heart rate without exhausting my legs. I should mention i would consider myself in excellent cardio shape and have been lifting wts for 25 plus years. What do you think?

Answer: Interval training is especially exhausting. Interval training + weights = no wonder you are whooped! Feeling completely beat after a workout isn’t a good sign. Try doing your cardio at a different time of day so you are not exhausting your body in one session. If you are doing a heavy leg session with weights leave your cardio to the next day to allow time for your muscles to recover slightly. Tone it down, girl! Otherwise you might injure yourself.