Tuesday Training: Tips to Keep New Year’s Resolutions and A New Year, A New You Workout Routine

Follow my Tuesday Training Tips to look and feel your best all year long! And read below to learn how to get and stay motivated throughout the year.

Follow my Tuesday Training Tips to look and feel your best all year long! And read below to learn how to get and stay motivated throughout the year.

 

Tuesday Training: Tips to Keep New Year’s Resolutions and A New Year, A New You Workout Routine

 I’ll admit it: I’ve never been a big fan of New Year’s Resolutions. In my opinion, if you have a dream or a goal, you should just go for it now – no waiting around until the New Year to come along!

 

But I know, I know – it’s a natural thing to do to look back at the year and focus on some dreams and goals for the upcoming year. I know it’s the cool thing to do and it seems like everyone does it, so I thought I’d give you some tips on how to keep those New Years Resolutions and tell you what’s worked for me.

 

Like I said above, I don’t really believe in the whole New Years Resolutions thing, but that doesn’t mean I don’t have dreams and goals. A lot of people have told me that it’s really difficult for them to take the next step of their dream or goal and actually do it. I also hear a lot, “I can’t find the motivation.” Maybe you can relate with that and I get that. That’s why I’ve come up with 5 tips that have really helped me get and stay motivated to see my dreams and goals fulfilled. I hope these can help you, too.

 5 TIPS TO KEEP YOUR RESOULUTIONS OR GOALS:

 

  1. Stick with only 1 big goal at a time. This could mean losing 50 pounds, getting back to a size 4, eliminating wheat completely from your diet, saving money for a big trip, etc. Once you complete that goal, then move onto your next. It’s too hard to focus on more than one goal, especially if it means altering your life in any way. My last goal was getting this website up and running and now that I can cross that off my list, I’ve moved onto my next big goal.

  2. Put your goal into something visual that you can look at every single day. If you are trying to get into a size 4, put a picture up of a dress you would love to fit into on your refrigerator. If you are saving for a new car, put a picture of that car on your desktop. Or maybe it’s a motivational quote that will help you, but find a place that you will be forced to look at it every single day. This keeps your goal fresh in your head and reminds you to make steps in seeing it through everyday.

  3. Plan your weekly schedule and block a little bit of time each day to work on your goal. If you are trying to lose weight, this might mean planning out healthy menus each day. This tip will look different for each different goal, but basically you want to try and do something each day to make you one step closer in fulfilling your dream. And it could be little bitty baby steps – that’s ok! It could be something as simple as reading an article, but at least you did something to gain some new information on your goal.

  4. Don’t be afraid to fall down, make mistakes and fail. This is a big one and it’s one of the top reasons I believe so many people don’t ever see the results of making their dreams come true. You can’t be afraid to make mistakes! I know it sounds scary that you might fail, but I’ve lived by the saying that you take 2 steps back before you take one step forward. When you fall down and learn from your mistakes and then discover what works and what doesn’t is when true learning and transformation takes place. When you are out there making mistakes, it means that you are trying, pushing yourself, learning, changing yourself, and most of all out there doing something. So don’t give up! Learn from those mistakes, dust yourself off, pick yourself back up and keep trying. It’s ok, we’re all human and mistakes are bound to happen. No biggie – just keep pushing forward.

  5. Reward yourself along the way. Meeting goals is extremely hard work and you should really be proud of yourself when you start to see those goals being met! If you are trying to lose weight, allow for a small reward at every 10 pounds of weight loss. If you are trying to eliminate processed food from your diet, reward yourself after a week or two of being successful. Your rewards could be a a trip out to dinner, buying yourself something special, a day at the spa, or anything that is a little extra special for you. When you finally meet your goal, you better celebrate your booty off! It’s a big accomplishment and a big deal when dreams are met, so throw your hair down and throw a little party :)

 

This workout is one of my favorites because it combines cardio and strength all in one effective routine. It doesn’t take a lot of time, but it’s not to be underestimated. These powerful moves work multiple muscles and the swings in between each move will keep your heart rate up to give you a great cardiovascular workout, too. This also will ensure that we are blasting a lot of fat and calories. My preferred weapons of choice are kettlebells, but you may substitute with a dumbbell, as well.

A NEW YEAR, A NEW YOU WORKOUT TO START YOUR YEAR OFF RIGHT

 Do this routine in a circuit which means you do the first exercise and then keep moving on to the next until you’ve reached the end. Then it’s time to repeat! Make sure you do a few minutes of warmup (light jog in place, leg kicks, arm circles, etc.) and a few minutes of cool down/stretching at the end.

Remember for this workout to be the most successful, you need to pick a weight that challenges you. It should be difficult during the last 2 reps.

 

15 Squat and Press Right Arm

 15 Squat and Press Left Arm

30 Swings

15 Right Arm Chest Press with Raised Hips

 15 Left Arm Chest Press with Raised Hips

30 Swings

15 Deadlift to High Pull

30 Swings

15 Reach and Extend Abs

30 Oblique Twists

Rest for 1 minute

Repeat Once

 

SINGLE ARM SQUAT AND PRESSHolding the kettlebell handle with your right hand, get into a squat position. Make sure to keep your weight in your heels and keep your torso upright and stick your chest out. Your thighs should be parallel to the floor. Keep your right elbow close to your side and the kettlebell should be by your right shoulder. You can hold your left arm out for balance, if necessary. Push yourself to a standing postion and at the same time press the kettlebell towards the ceiling. That's on rep.

SINGLE ARM SQUAT AND PRESS
Holding the kettlebell handle with your right hand, get into a squat position. Make sure to keep your weight in your heels and keep your torso upright and stick your chest out. Your thighs should be parallel to the floor. Keep your right elbow close to your side and the kettlebell should be by your right shoulder. You can hold your left arm out for balance, if necessary. Push yourself to a standing postion and at the same time press the kettlebell towards the ceiling. That’s on rep.

 

KETTLEBELL SWINGSHolding the kettlebell with both hands by the handle, push your hips back and swing the kettlebell in between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees and swing the kettlebell up to chest level as you rise to standing position. Now squat back down as you swing the dumbell between your legs again. Swing the weight back and forth forecefully. Your feet should be wider than shoulder width apart.

KETTLEBELL SWINGS
Holding the kettlebell with both hands by the handle, push your hips back and swing the kettlebell in between your legs. Keeping your arms straight, thrust your hips forward, straighten your knees and swing the kettlebell up to chest level as you rise to standing position. Now squat back down as you swing the dumbell between your legs again. Swing the weight back and forth forcefully. Your feet should be wider than shoulder width apart.

SINGLE ARM CHEST PRESS WITH HIP RAISELie on your back, holding the kettlebell with your right hand by the handles with your elbow bent, as pictured. Raise your hips and keep them raised for the duration of the exercise. Press your right hand towards the ceiling. Lower back down. That's one rep.

SINGLE ARM CHEST PRESS WITH HIP RAISE
Lie on your back, holding the kettlebell with your right hand by the handle, with your elbow bent, as pictured. Raise your hips and keep them raised for the duration of the exercise. Press your right hand towards the ceiling. Lower back down. That’s one rep.

DEADLIFT TO HIGH PULLStand with your feet shoulder width apart and hold the kettlebell with both hands by the handle. Bend at your hips and lower your torso until it's nearly parallel to the floor. Don't round your lower back. As you stand up, bring the kettlebell to your chin. That's one rep.

DEADLIFT TO HIGH PULL
Stand with your feet shoulder width apart and hold the kettlebell with both hands by the handle. Bend at your hips and lower your torso until it’s nearly parallel to the floor. Don’t round your lower back. As you stand up, bring the kettlebell to your chin. That’s one rep.

REACH AND EXTEND ABSLie on your back and hold the kettlebell upside down by the handles with both of your hands. Raise your legs to the ceiling and raise your shoulders off the ground as you reach the kettlebell to your feet. Lower your legs to the floor and at the same time, extend your arms back behind your head. Keep your arms straight. That's one rep.

REACH AND EXTEND ABS
Lie on your back and hold the kettlebell upside down by the handles with both of your hands. Raise your legs to the ceiling and raise your shoulders off the ground as you reach the kettlebell to your feet. Lower your legs so they are just hovering over the floor and at the same time, extend your arms back behind your head. Keep your arms straight. That’s one rep.

OBLIQUE TWISTSSitting on the floor, bend your knees with feet on the floor. Holding the kettlebell with both hands by the handles, twist with your torso to the right, reaching the kettlebell down to the right side of the floor. Now twist to the left side. For an advanced option, raise your feet off the floor.

OBLIQUE TWISTS
Sitting on the floor, bend your knees with feet on the floor. Holding the kettlebell with both hands by the handles, twist with your torso to the right, reaching your right elbow to the right side of the floor. Now twist to the left side. For an advanced option, raise your feet off the floor.

 

FTC DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog.


11 Responses to Tuesday Training: Tips to Keep New Year’s Resolutions and A New Year, A New You Workout Routine

  1. gabriele hawthorne says:

    Did this workout this morning and it kicked my butt after doing nothing for a week after that I enjoyed your apple breakfast cake with my kids delish.

    Thank you I love your side

    • I hear you on the butt kicking part! I’ve been laying low with training myself during these last 2 weeks because of busy schedules, trying to keep my body from getting a cold, etc. All these swings kicked my butt big time! But, thank you so much for your kind words, Gabriele – it means so much to me and it’s comments like this that make my day and help keep me motivated with this website :) Thank you!

  2. Toni Ann says:

    Omg…please post more of these workouts, I have just done the Tuesday one and it kicked my butt, it was AWESOME! And it was so easy to follow, thanks! :)

  3. Toni Ann says:

    I only use kettlebells now…I have found that they are the most effective and it only takes a few minutes to feel like you have worked out.

  4. Sharon says:

    Just wondering what you would recommend eating before an early morning workout?

    • Hi Sharon!

      A general recommendation is to consume a small portion of fats and protein before your workout and then consume protein and good carbs after your workout.

      This might look like 1 or 2 eggs (protein and fat) before your workout. And then some fruit/veggies (carbs) and chicken/ham/any meat (protein) after your workout to replenish your body/muscles.

  5. Piper Tocco says:

    I love your workouts!!!! I am so happy to find a great workout that I can do at home with the kettle bell.

  6. Trish says:

    Wowza! Thanks for your great workouts! Easy to follow and definitely can feel the challenge!

  7. Pingback: 2014 WHOOO! LET’S DO THIS!! | Odd World

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