How To Push Through A Motivation-less Workout

We’ve all been there. You walk into the gym, determined to do your 30 minutes of elliptical machine, followed by 30 minutes of weights. And two minutes into your workout–BAM!–the Motivation Train has left the station.

What do you do to keep up your workout and make it worth your while? How do you come back from that kind of crash?

Here are some tips on how to keep up the motivation, get a killer workout, and leave the gym feeling happy, healthy, and refreshed!

  • Change up the tunes. If you normally listen to music, turn it off. Eves-drop on the lady next to you, or the people on the treadmills behind you. If you don’t normally listen to music, now may be the time to turn it on. I’ve been known to put a movie on my phone and watch that! Running while watching The A-Team? You’d be surprised how motivating it is looking at Bradley Cooper… just sayin.
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  • Remind yourself of why you’re there. You did actually make it into the gym, you started to workout. You must have had a reason to be there, otherwise you would have kept on driving straight home. Be honest with yourself. You want results? Dig deep and focus on them. If focusing on your goal doesn’t give you motivation to reach for it, you may need to rethink your goals…
  • Change up your workout! You’ve focused so much on to what you’re going to do, you might have zapped the fun right out of it. Is there a Zumba class going on while you’re there? Or that Boot Camp that you’ve been afraid to try? Do something NEW! If it’s trying the assisted pull-up machine, trying a new class, or simply switching “leg day” to a different day, do something different! 40673202854189087_LqBUKqQR_c
  • Call a friend. Tell ’em, “Oh. Emm. Gee. This treadmill is killing me right now! Help! Distract me!” Or, “I’m losing steam! Mayday! Mayday! My workout is going down in flames! Come quick!” [these may or may not be actual transcripts from my phone calls…] Having someone who knows you helping you in the moment will greatly increase your chance of finishing your workout in a good mood. 😉163748136423434835_HnffhtPT_c
  • And last, but not least: Let the treadmill win. You heard me. Take the day off. Your motivation slump may be your body telling you that it needs a break. Ask yourself when the last full day off you had. Been a few days? Take a break. Say “You win, elliptical. But tomorrow, you better run and hide; I’m comin for ya!” 66991113177337808_6lYnAuO3_c

What’s your favorite way to whip out a workout when you lose motivation?

Torture Tuesday–Burn the FAT!

I normally call Tuesday “Torture Tuesday” because I’m over the funk of Monday, and ready  to get crackin. For me, that’s good. For my clients? Well, you’ll have to ask them… 😉


On Tuesdays, I teach at 7 am and at 5 pm. I thought I’d give you a breakdown of today’s 7 am class so that you can torch the calories at home! [You can also do this at the gym. No matter where you do it, the extra calories in your body are gonna tell you “Peace out! I’m outta here!”]

You’ll need a mat, a heavy weight [we used kettlebells, but you can use a dumbbell or a milk carton filled with sand… or kitty litter… hey, no judgement], a chair or exercise bench, and your water bottle. Please remember to stay hydrated!

You’ll be doing this workout in descending sets. Without resting at any point, you’ll do exercise A 10 times, exercise B 10 times, exercise A 9 times, exercise B 9 times, etc, all the way down to 1 rep of each. Without resting [or at least a very minimal rest], switch to the next two exercises.

A note on how to chose your weights today: you are stronger than you think. LIFT HEAVY!!!! That’s the key to torching the fat! I’ve added YouTube videos at the end to help you learn the exercises. Remember: form trumps reps!

Ready?! [The correct answer is: of course, Heather! Let’s go!]


Warm up: walk/jog in place for 1 minute, followed by 20 second side plank each side. Repeat this for 5 sets.


  • 10 Kettlebell swings, 10 triceps dips
  • 9 Kettlebell swings, 9 triceps dips
  • 8 Kettlebell swings, 8 triceps dips
  • etc… all the way to 1 Kettlebell swing [yes, it’s awkward], 1 triceps dip
  • 10 lunges left leg, 10 lunges right leg, 10 push ups
  • 9 lunges left leg, 9 lunges right leg, 9 push ups
  • etc… all the way to 1 lunge each leg, 1 push up

Cool down: high-knee march in place 2 minutes, 30 second plank. Repeat 3 times.

I recommend stretching your quads, glutes/hips, chest, and triceps after this workout.

Here are some videos, in case you have questions:

Your goal: do the “workout” portion of Torture Tuesday AS FAST AS POSSIBLE!!! Get the heart rate up, and keep it up, to get the most out of this workout! It’s fast and effective, so give it all you’ve got!!

If you lifted heavy, skip resistance training tomorrow. Stick with yoga and/or cardio tomorrow, so that way your muscles can heal. If you lifted light for this, you can do more light lifting tomorrow, as long as you don’t do the same exercises. Letting your body recover properly is just as [if not more] important the workout itself.

Have a killer Torture Tuesday!!! 😀


One minute I’m recovering from a quad strain, and the next, it’s 2013. Holy friggin cow. Where’d the time go?!?!

So for the past few months, I’ve been dealing with a few family tragedies, transitioning jobs, and transitioning schools. It’s been quite chaotic, hence the blogging hiatus. But now I’m back, and read to kick some bootie! Let’s get down to business!

2013 New Year’s Resolutions Goals!

  • Race each distance: 5k, 10k, 13.1, and 26.2. While I completed the Nike Women’s Marathon in October, it wasn’t my finest moment. (Physically or mentally!) Let’s just say that I’m glad I did it, and I honestly thought about dying. [Dear Random Team In Training Coach: THANK YOU for telling me how little I had to go until the finish!! I honestly had no idea where I was, and you seriously gave me a boost!!!] I told myself that the NWM was the only 26.2 that I’d ever do. But then I decided that I was not going to accept a crappy race. I will do one more. And I had better have a kick ass experience! 😉 And believe it or not, I’ve never competed in a 10k. I’ve done all the other distances, and definitely run bunches of 10k distances, but never for a race. So that’s on my goal list. 😉
  • Participate in the #Digital40Days. I read about a yoga challenge through the Lululemon Blog, and I figure it’s a great way to do something different, and create some much-needed calm in my life! Bring on the BLISS!!! It’s free to join the challenge, but for those who want more, there’s more incentive to pay for the extensive program. Come try it with me!
  • Eat Clean, 80% of the time. Let’s face it. I’m not giving up my red wine or my dark chocolate. It’s just not going to happen. But, I can control my eating so that I can still succeed in fat loss and strength gain. By knowing that I’m going to indulge from time to time, I can stick to eating clean easier. [Notice how I said “easier”, not “easy”. There are some times where it’s going to be rough. Accept it and move on.] I picked up a copy of Practical Paleo by Diane Sanfilippo. I’m not going Paleo, but I really like getting new ideas for gluten-free foods and ways to prep veggies. Breakfast this morning? The Blueberry Lemon Muffins. Verdict? AMAZING! My son is gluten sensitive, and both of us get bored with the same foods over and over, so getting new gluten-free ideas helps keep eating fun 🙂blueberry lemon muffins

For now, those are my goals. I’m sure I’ll come up with smaller, more specified goals throughout the year. That’s what’s great about goals: create ’em, crush ’em, create more!

Oh, wait! I almost forgot the most important goal for 2013! Take my family to Disneyland!!! Spending time with the people most important to me at the happiest place in the world. . . Can’t go wrong!!! 🙂

I hope you are having a fabulous start to the new year! Cheers to health and happiness!!


What are your goals for 2013?

Protein Shots and Jello

You know the warm jello liquid, all sweet and delicious, in that moment right before it goes into the fridge to set into jello? I used to love taking sips of that. What? Am I alone here? Liars. I am not the only one who drank the jello juice. 😉

Last night I taught a class similar to my Tabata Hell class. Tabatas, barbells, hand weights. Yes, I am sore right now. It was freaking awesome! (there’s a breakdown of class at the end of this post) I typically do the kickboxing class that happens right after my class, but what I taught really kicked my bootie, so I only did half of Megan‘s TurboKickboxing class, and then walked home (it’s a nice 20 minute walk, perfect for cooling the body down.) I wanted to stay for the whole class, but I was hitting the wall. Plus, I wanted to get home in time to watch So You Think You Can Dance. 😉

When I got home, I started to think, “What the hell am I going to eat? I need some major protein right now, but really don’t feel like cooking. . .” Insert “DUH” moment here. I had a Protein Shot from my Bulu Box waiting in the cupboard for me! YAY!!! So standing at the counter, I popped that sucker open.

Here comes the explanation of that jello comment earlier. The Fruit Punch Protein Shot tastes EXACTLY (and I really do mean EXACTLY) like warm liquid jello!!!!! I couldn’t believe it!! Since it was so sweet, and really concentrated, it took me about an hour to finish it. Since it’s only 2.5 oz, you’d think I could drink that in less time. But it was just toooooooooo sweet for me to really knock it down.

But I’m totally sold on it. I think next time I have one, though, I’m going to dilute in a bottle of water first. I could really get spoiled with 25g of protein in one little bottle! So if you ever come across Protein Shots, get one! Or three! 😉

So coming back to last night’s class. Here’s the breakdown of the torture that ensued:

~Warm up

~Tabata Squats

~3 mins Barbell Pilé with Overhead Press

~Tabata Pushups

~3 mins Barbell chest press

~3 mins hamstring curl with biceps curl on step with risers

~3 mins Barbell biceps curls and platter lifts

~3 mins knee lifts with triceps kickbacks on step with risers

~3 mins Barbell skull crushers

~1 mins jumping jacks with overhead press

~3 mins Barbell standing oblique crunch

~3 mins crunches and leg lowers


It was an amazing class last night!! I love my 24HF peeps! I can throw anything at ’em! And they’re just like, “Sure, Heather! Let’s crush it!” So try this exercise list today! Give yourself a good hour to do this, make sure you have your water bottle, too! Pull your abs in, stand tall, squat low, and CRUSH IT!!!

Have you tried Protein Shots? What’d you think?

What’s your favorite Barbell move? 

My first Bulu Box!!

I’m pretty sure 99% of the people reading this are going “WTF is a Bulu Box?!”

Don’t worry. I’ll get you up to speed!

So, a few weeks ago, I got an email from FitFluential. In this email was a link to Bulu Box. I know the name sounds weird, but seriously, the person who thought up of this is a freakin’ genius. This company, Bulu Box, partners with a bunch of different health/fitness/supplement companies to provide you with SAMPLES of their new products!!! SCORE!!! I mean, come on, who doesn’t like samples?! Plus, most of the companies that provide samples also  give you coupons for when you want to buy the full-sized product. Now that’s what I call a WIN-WIN! (The monthly cost is $10, and you get discounts if you prepay more than one month at a time. There’s no shipping, and you can cancel your subscription any time.)

So each month, you get a box in the mail with about 5 different samples of things everyday athletes might like. My box this month:

In my box was: (click on the links to get to the company’s site)

~ShowerPill wipe

~Click (yay! a sample of what I already buy! double score!!)

~Protein Shot

~Defend+ Energy

~Vplenish Vitamin Boost

~Probulin (pro- AND pre-biotics)

*All of the stock photos came from Bulu Box’s website*


I got a 9″x8″ ShowerPill Athletic Body Wipe. You know, for those sweaty gym sessions when you just don’t have the time (or typically in my case, the energy) to shower afterwards. I’ve seen SkinnyRunner and OnceUponALime talk about ShowerPill, and they love ’em, but I haven’t tried mine yet, so I’ll get back to you on this one.

Click. Come on, seriously? I drink this stuff every day. Sometimes twice a day. (Thank goodness for decaf.) So if you haven’t heard of Click yet, it’s pretty simple: a protein powder that contains 15g protein, 23 vitamins and minerals, and a double shot of espresso. Oh, and it’s only 120 calories. Yes, please! The sample that came in my Bulu Box was the regular Mocha (Click also has a decaf mocha version).

Next up, the Protein Shot. 25g of protein, 5g sugar, 120 calories. All in 2.5oz. Yowza! That’s some concentrated protein! The one that came in the Bulu Box is Fruit Punch, but it looks like there’s a few different flavors that you can purchase these in. I haven’t tried it yet, but I’ve got a major lifting session tomorrow, so I’ll be having it then for my recovery. I’ll letcha know how it goes!

The Defend+ Energy reminds me of Emergen-C. But instead of just vitamin C and some energy boosting, Defend has a pretty good mix of anti-oxidants in it. I had one last night before my workout, so here’s my breakdown: I found that it didn’t mix very well in room-temp water, it was kinda grainy.The flavor is nice, but there’s a strong “zing” to it at the end that makes you forget about the beginning niceness. I didn’t end up finishing it. It’s probably great to store in your gym bag, just in case, but I wouldn’t keep them in stock in my house. I’d prefer just the regular Emergen-C and a well-rounded diet. But I think it’s a great idea for a product! They just need a bit more development. . .

Vplenish comes in these green little “sweet n low”-type packets. Not gonna lie: kinda creeps me out. hahaha Vplenish is a powder-form vitamin, that you can add to drinks and food (it’s tasteless). So that way, people who don’t like to, or can’t, take pills can still get a vitamin every day. Good idea. Not sure I’m actually going to try these. I already drink vitamins in Click, and eat pretty seasonally, so I’m not sure I’m willing to double up on vitamins. But I’m going to keep the samples in my pantry, just in case!

Probulin. Now this one’s a keeper!!! Thank goodness for the coupon that came with it, cuz I want it!! Probulin is a probiotic: live bacteria that your digestive system can’t function without. This kind of bacteria is important! What’s special about Probulin is the incorporation of Inulin. Inulin is a dietary fiber, and helps your body absorb all the vitamins and minerals that you get from your diet and supplements. See? What’d I tell ya?  Important! The sample was of 15 capsules, and the recommendation is that you take 3 a day. A sample that lasts for 5 days? Whoo hoo!!

Needless to say, I’m really happy with this month’s haul, and I can’t wait for next month’s!!!

Have you tried any of these products? Love ’em? Hate ’em? Can’t live without ’em?

Have you tried Bulu Box?!


Summer Lovin’ Fruit

You’re mission, should you choose to accept it:

Eat seasonal produce.

Seriously, it’s that simple. The more foods that you don’t have to cook, that don’t come in packages, the better. Try getting produce from local farmer’s markets, local grocers that contract with local farmers, and companies like Farm Fresh To You that deliver fresh local produce to your door. The more you can eat what grows seasonally, the better your body will respond to the micro-nutrients.

Fruit is more prevalent in the summer simply because our bodies need a bit more help cooling off in warmer weather. And since central air conditioning wasn’t readily available for most of our history, we’ve needed some way of beatin’ the heat.

If you live in an area that’s been bombarded by hot weather recently (and here I’ve been complaining that we’ve had weather in the 80*s, pfft. i’m kinda spoiled), pick fruits that are experts in hydration:


And, as always, try to eat organic. I know it can get expensive if you’re not careful and selective, but try whenever you can to buy USDA approved organic foods. Sometimes our budgets demand that we pick and choose which foods we can buy organically, so it helps to refer to the Clean 15 and the Dirty Dozen.


Do you have any favorite fruits? we always have apples (granny smith and fugi) and bananas, but my son loves raspberries and watermelon and blueberries, so summer is always a happy eating time at our house! 

Victoria’s Secret VS Dove


Am I the only one who thinks that the VS models look sick?

I’m sure the VS models work their incredibly gifted asses off to look the way they do, but we need to get serious about what beauty (and health!) look like for the majority of society. You don’t have to be 50 pounds to be happy.

Make health your priority, focus on strength and flexibility, and let your body decide what shape it’s going to take.



Changing Status Quo

I’ve written posts before about super-skinny models being banned from advertisements in Israel, the ban on model’s under 15 from Vogue, and the Dove Beauty Campaign. But I think this one takes the cake. The big, fat, Costco-sized, cake.

Beauty doesn’t have a size restriction. Little-by-little I think we’re making progress in showing women that beauty starts on the inside.

When I first saw this picture, I thought, “wow, she’s really pretty. And that color looks great on her!” This model, Robyn Lawley, is also 6’2″ (which makes her a whole 14 inches taller than me. wow) and she’s a size 16. And now, Lawley is the first “plus-sized” model for Australia’s publication of Vogue. On the cover. Not only is Vogue branching out from skinny models, but they’ve put a larger-than-typical “plus-sized” model on the cover. (The average “plus size” model is about a women’s size 10. The size that Marilyn Monroe was.)

Vogue Model Robyn Lawley’s Plus-Size Lingerie Campaign. Total Game Changer | Fashion – Yahoo! Shine.

What are your thoughts? Would you like to see more “plus sized” models in fashion?

Shut Up, Butt

Do you talk to your sore muscles? I do.

Right now, my glute mediuses/minimuses (wow, spell check does not those words!) are yelling at me. They’re a bit upset that they actually had to work on Monday. It’s pretty easy to ignore those small muscles during regular gym work, so they usually object to working hard.

I decided on Monday that I was going to tackle some hill sprints even though I was still sick. I have a trail/hill race in 10 days. No biggie. *gulp* I figured running some hill sprints before the race (the word sprint is being used very liberally here) would be more beneficial than cuddling up on the couch watching the Olympics.

I ended up going to Blue Ball Park to run the hill between the lower and upper parking lots. (I’m not even going to go into how inappropriate a name that is. . .)

There are these 9 foot tall blue cement balls around the park. Random. And creepy. Hence the name Blue Ball Park. It’s just wrong. LOL

My son was such a gentleman: he instructed me on the correct way to jog down the hill. 😉

my son, jogging down the hill

And while that was all fun and dandy, I was more concerned with running up the hill.

Yay. Hills.

I started off by warming up with a walk around the park. It was just over .75 miles, but it was hilly, so by the time I made it back to the bottom of the hill, I was nice and warm, starting to get a bit sweaty. My body was more than ready to sprint, but my throat was ready to kill me and my brain was threatening to abandon ship.

Bring it on, Monday. I got this.

I only did 5 sprints before I started to hit to the wall. Since I was still sick, I didn’t actually want to hit the wall and set back my healing. It’s okay to workout when you’re sick–provided you don’t have a chest cold– but you have to take it easier than usual.

I sprinted up normally the first time, side shuffled (left) up the second, regular the third, side shuffled (right) the fourth, and finished off with another regular sprint. My glutes were on fire, my hammies were on fire, and I was feeling accomplished.

Today, my smaller glute muscles hate me. Seriously hate me. They’re sore. Which is good! Strong glute med/minimus muscles mean that you have strong and stable hips, which is essential for healthy living. I refuse to take this soreness as a bad sign, since I’m strengthening some pretty darn important muscles.

Yesterday I did the Buti Sculpt workout, which you can find here. And today, I went for a walk/slow jog with my cousin. You can’t have a bad morning when this is where you’re running:

Running along the cliffs, with the waves crashing below, and a light cool fog = running perfection!

So now I’m getting ready to put together tonight’s Muscle Blast class. I’ll post tomorrow what tonight’s class is so that you can have another Ballet/Pilates-inspired full body workout 🙂

Surrounded by Greatness and Happiness

Am I the only one in love with Nike’s new ad campaign?! I’m finding that I just can’t get enough of ’em!!!

I mean, come on. That’s awesome! According to the blurb that describes that vid, this boy’s name is Nathan. He’s 12. How much determination and fire must he have to be doing that?! Running (yes, I believe that even jogging should be called running. i use the logic that a square is actually a specific type of rectangle. running and jogging are one in the same) is hard. It takes both mental and physical strength. And a lot of the times, it’s the mental part that’s the hardest. And here Nathan is, running. Yes, I believe that this is greatness.

And here’s some greatness for the women in the world, just trying to find themselves and make their mark on the world:

And while this one isn’t Nike, I’m still in love with this one. After watching the news and hearing nothing but horrible people doing horrible things, this gives a bit of hope that we’re not surrounded by evil:

You cannot be truly healthy without also being happy. So today I want you to focus on yourself, pushing your boundaries, and being happy. Get yourself the new pair of Mizunos you’ve been looking at, run another half mile more than planned, and surround yourself with friends and family.