One of the comments I get the MOST from women is “I don’t want to get big” in terms of weight training. I have to explain this – it would take months and months and months for a woman who does not weight train at all or is starting to get into fitness to get “big”. Although many women look at that with distaste or something they do not want any part of, realistically, it is not going to be possible! The women that you see who are big, large, bigger than you want to be…it takes a lot of time and work.
The benefits of weight training for ANY woman are so great, I can’t believe there are any out there that still aren’t doing it! It speeds up your metabolism, it burns fat faster, and it changes the entire look of your body (in a great way). You can get toned, lean, and get rid of those “moving” areas – for example, the tricep area that so many women want to firm up or get rid of. The butt is another one – toning and firming…who wouldn’t want that??! The overall aesthetic of your body changes for the good when you incorporate weight training in with your cardio and diet!
How many days a week you do weight training, how you weight train (circuit as opposed to a body part a day) is totally up to the individual, the time you have and want to put in and if you are also training with a personal trainer.
Everybody’s workouts will not be the same, that is another huge realization that women have to come to. What may work for me will definitely NOT work for everybody or even most. What works for your own individual body is geared to your own individual body so when another woman says give me what you do , I want to look like you…that won’t work. Granted, it may work for a small few but normally it will not. Take the time to evaluate your own self,what your goals are, what you are working with and make a complete exercise program for yourself to reach those goals! If you feel this is not something you can figure out alone, that’s what a personal trainer is for and they should be able to do this for you no problem!
The next time the phrase “I don’t want to get big” enters your mind, push it out and replace it with “Go hard or go home”! 
Good luck ladies with the weights!!!
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Your biggest limitation is your reluctance to move forward. Get over that, and you can get over anything.
Time, money, knowledge, and resources are minor considerations when compared to one vital factor – your willingness to get it done.
By all means, do the research, raise the money, make the plans, and gather the materials. Then manifest your willingness by taking action.
Without an action plan, you have no forward momentum.
How do you reach the highest level of willingness – the level at which you step boldly forward? You make sure you’re doing what really, truly matters to you.
Go ahead and admit there are some things that mean all the world to you. Your purpose is unique, and there is no limit to the achievement it can inspire.
If you feel hesitation, there’s something about what you’re doing that’s not in complete agreement with your goals and dreams. Get honest, get authentic, and you’ll find yourself getting it
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Life is unfair and your problems are not your fault. No one understands you and there’s never enough time in a day. All of that is true and none of it matters.
What matters is what you choose to do with the situation as you find it. Despite all the challenges, you can choose to do some very spectacular, wonderful, and valuable things.
Life is what it is, yet none of it has to hold you back and you can make purposeful use of it all.
The more eager you accept it, the more richness you can create with it. Instead of complaining about the injustice and inconvenience, get busy and create a more compelling and robust alternative. Remember your goals and dreams, make them a reality!
It’s no big news flash that there are problems in the world, so don’t waste your time spreading the word about them. Make the choice to invest your time building and spreading true goodness in your own way.
This day is as it is, and with it you can do great things. Imagine the best possibilities, and enthusiastically give them life.
That is all. Now think about what you just read and go make it happen!!
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Are you a person who dreads waking up extra early or after a long stressful day hitting the gym? I am going to give you one extremely helpful hint when it comes to getting motivated going to the gym. Don’t worry…you’re not the only one that feels like you’re fighting the demons to take a 1/2 hour, hour or two to get in shape, stay conditioned or reach your goals. The problem we are going to solve is you!
Trying to reach your goals as far as losing weight or battling bulge does not mean you have to waste your mornings or evenings in the gym. Yes, you’re hearing me correctly. To reach your goals means getting your workout, exercise and or fitness program done. You do not need to hang out in the gym meeting new friends, watching a show that’s playing on TV, or staring into space. “Just Do It” is a simple quote that I use when I walk through the gym doors. Next time you workout, constantly keep your heart rate up, no need to wait and catch your breath between each set or rep. This is only wasted time, and by keeping your heart rate up you are going to burn more calories. If it means you have to use less weight, scale back, or if you’re in excellent condition, increase your reps.
This is where most people turn an hour workout into 2 hours by walking around miserably hating the fact their not home getting an extra hour of sleep or an extra hour of watching a show on the Television. Stay hydrated, but keep going and get that heart rate up. This is why a lot of people do not see results or get discouraged that they are spinning their wheels. Do not get frustrated. For the next 4 weeks work on this… go from machine to machine or free weights to free weights. Pick up your pace and I promise you, you are going to see a significant difference in time and conditioning.
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Are you a person who dreads waking up extra early or after a long stressful day hitting the gym? I am going to give you one extremely helpful hint when it comes to getting motivated going to the gym. Don’t worry…you’re not the only one that feels like you’re fighting the demons to take a 1/2 hour, hour or two to get in shape, stay conditioned or reach your goals. The problem we are going to solve is you!
Trying to reach your goals as far as losing weight or battling bulge does not mean you have to waste your mornings or evenings in the gym. Yes, you’re hearing me correctly. To reach your goals means getting your workout, exercise and or fitness program done. You do not need to hang out in the gym meeting new friends, watching a show that’s playing on TV, or staring into space. “Just Do It” is a simple quote that I use when I walk through the gym doors. Next time you workout, constantly keep your heart rate up, no need to wait and catch your breath between each set or rep. This is only wasted time, and by keeping your heart rate up you are going to burn more calories. If it means you have to use less weight, scale back, or if you’re in excellent condition, increase your reps.
This is where most people turn an hour workout into 2 hours by walking around miserably hating the fact their not home getting an extra hour of sleep or an extra hour of watching a show on the Television. Stay hydrated, but keep going and get that heart rate up. This is why a lot of people do not see results or get discouraged that they are spinning their wheels. Do not get frustrated. For the next 4 weeks work on this… go from machine to machine or free weights to free weights. Pick up your pace and I promise you, you are going to see a significant difference in time and conditioning.
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To achieve, you must care enough to make the effort but not so much that you’re afraid to fail. The most valuable results are reached by focusing intensely on what you’re doing without attaching your sense of self worth to what you get from it.
Of course you would like to get the results you intended, but it’s not the end of the world if you don’t. In fact, it is a powerful step in the right direction. No matter what results you get, you are still capable, you are more experienced than ever, and you are eminently worthy.
Imagine what you could do if you could do without worry. Think of how effective you could be if you didn’t have to obsess over how effective you were being. Those who accomplish much, do so by being unconcerned that they might accomplish little.
You are uniquely worthy no matter what results you get. Keep that in your mind and in your attitude, and you’ll surely get truly great results!
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What if hard work was actually fun? Just imagine how much more of it you would choose to do, and how much additional value you would create.
What if tedious work was actually fulfilling? Just think of how many more great things you could accomplish!
Imagine that some person or some group wanted to hold you back and keep you from being your very best. What would be a good way of dealing with that? I’ve got some personal experience with this one. One extremely effective way to hold millions of people back would be to spread the assumption that difficult, challenging work is to be avoided. That being the case, is it really an assumption you want to willingly hold on to?
What’s fun, and satisfying, and fulfilling for you, is whatever you decide is fun, satisfying and fulfilling. If you so choose, that can include intense, difficult, challenging and even tedious work that creates great value. Once again I’ll ask you if you read your written goals this morning?
Are you being held back by your assumptions about what is enjoyable and fulfilling, and what is not? You’re free to change those assumptions any time you choose? As I’ve said dozens of times in the past, it’s already yours, now go get it!!
Have a GREAT day!!
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We would like to take a moment and publicly welcome the extremely talented Samantha Baker to the team here at Women’s Total Fitness. Samantha is a professional fitness model and previously was a cheerleader for the New England Patriots. She is joining us as a Contributing Author – meaning that she will be offering some EXTREMELY valuable fitness tips and suggestions to everyone! Samantha is an extremely talented and incredibly brilliant individual. We have had the pleasure of working with Samantha on some other projects in the past, and we are VERY excited that she is joining forces with us to bring everyone some very useful information. Look forward to some great information from her in the near future!
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