The right fitness routine can significantly reshape your entire body. For most women our problem areas are our lower body. Below the waist we are constantly fighting the battles with our hips, legs, and thighs. I’m no exception. With a small petite frame and trying to gain control of a hearty appetite it’s constant work. Being petite you never want to gain too much weight and be disproportionate for your size. I’m only about 5 ft.1 in. My husband is 6 ft 2 in. Like all women my weight has fluctuated over the years for my size my comfortable weight is from 125 to 130. Trying to keep it closer to 125 these days because it’s so easy to get laxed and let the weight get away from you.
As a lifestyle fitness has to be a 2 prong approach. Which is exercise in addition to diet. You have to do both. Exercise without a healthy diet is counterproductive. As a lifestyle it takes discipline. You really have to want it. Discipline is letting go of what you want now for what you want more later. I want a healthy body more than I want to eat junk food everyday. Are you a woman who gets depressed trying on clothes much less a bikini under the soul crushing bright glare of dressing room lights? The lower body exercises here are meant to build and define your backside, strengthen and flatten your core, and blast fat to slim your legs.
My personal tips for a healthy lifestyle
- Avoid junk food. Replace it with healthy snacks. Such as, Fruit, nuts, yogurt carrots and celery with dip, protein shake, blender drink.
- Create an exercise routine that you will stick to. Start out slow, be consistent, follow through until you see results.
- Make healthy choices when eating instead of the cheeseburger and fries do a chicken wrap or salad.
- Add some variety to your routine. You don’t have to do the same thing everyday. My exercise routine in summer is a little different. First I start out on the bike at a minimum of 4 miles a day, which is only 20 minutes. 4 miles a day, 5 days a week is 20 miles. You don’t have to do what I do, do what’s comfortable for you. I had to build my stamina up to that point. It takes time. After the bike I go for a swim and exercise my arms then I cool down in the hot tub. Fortunately we have a gym, pool, and spa at home. If your gym or health club, has a pool or spa take advantage of those amenities or make an effort to get to a pool in your neighborhood. Swimming uses every muscle in your body, it’s great exercise and it’s fun and summer is the perfect time for a swim.
- Buddy Up. For my single ladies if you have a dog bring him along he’ll love it. Dogs are great fun and will keep you motivated.
- Do it together. If you’re part of a couple make a goal to get fit together. Then you’ll feel satisfaction from teamwork and look great together.
- Motivation. Never know who you may meet at the gym.
Smart tip of the day: Just 10 minutes a day, you’ll be on your way to a tighter slimmer lower body.
Verse of the day:
Inspirational Story of the Day: We congratulate Michael Phelps totaling 23 Gold medals, 28 medals in all, Olympic Champion, Survivor, and Christian!
This is an Amazing story about strength and courage and the will to move forward and of course the goodness of God. My husband actually brought this story to my attention. We all know Olympic medalist Michael Phelps right? What I did not know was that he’s actually from my hometown of Baltimore Maryland. His story is one of trials and triumph. Be encouraged by his amazing story of contemplating suicide to giving his life to Christ. He is now a Christian and victorious.
(Read his amazing story below courtesy of an article by ERIC METAXAS of the Chuck Colson Center.)
You’d think things would have gone swimmingly for the all-time Olympic gold medal holder, Michael Phelps. But they didn’t: until he found his purpose.
In the months and even years leading up to this year’s Rio Olympics, much of the news about Michael Phelps was bad. In September of 2014, he was arrested for driving while under the influence in his hometown of Baltimore.
It seemed that Phelps’ best days, both in and out of the pool, were behind him.
But that’s not how it turned out, and I think you can guess why.
As you probably know, Phelps carried the American flag during the opening ceremonies on Friday August 5. Then, as of this recording, he’s added three more gold medals to his impressive lifetime total, now numbering 23.
To put it mildly, both of these were unlikely less than two years ago.
As Phelps told ESPN, following his announced retirement in 2012, he struggled to “figure out who he was outside the pool.” In his words, “I was a train wreck. I was like a time bomb, waiting to go off. I had no self-esteem, no self-worth. There were times where I didn’t want to be here. It was not good. I felt lost.”
Like a lot of people struggling with similar feelings, he self-medicated.
In the immediate aftermath of that DUI arrest, he cut himself off from family and other loved ones and “thought the world would just be better off without me . . . I figured that was the best thing to do — just end my life.”
That’s when a friend came to his rescue: former All Pro linebacker Ray Lewis, whom Phelps considers a kind of “older brother.” Seeing the hopelessness and despair in his young friend, Lewis, an outspoken Christian, told him, “This is when we fight . . . This is when real character shows up. Don’t shut down. If you shut down we all lose.”
Lewis convinced Phelps to enter rehab and gave him a book to read while he was there: “The Purpose-Driven Life” by my friend Rick Warren.
The book changed Phelps’ life. Within a few days, Phelps called Lewis and told him “‘Man this book is crazy . . . The thing that’s going on . . . oh my gosh . . . my brain, I can’t thank you . . . enough, man. You saved my life.’”
As Phelps told ESPN, Rick Warren’s book “turned me into believing there is a power greater than myself and there is a purpose for me on this planet.”
The book, which tells readers that “relationships are always worth restoring,” also convinced Phelps to reconcile with his father from whom he had been estranged for more than two decades. Upon seeing each other, they embraced.
As I record this commentary, Phelps still has two more chances to medal, but his story of hope and restoration doesn’t really need any further embellishments—to use one of my favorite words, it’s miraculous enough.
Michael Phelps’ story is a reminder that no matter how big a mess your life may be, and no matter how dim the last embers of hope may glow, God is still there. It’s also a reminder of the role that God’s people are called to play as bringers of hope and agents of restoration.
The results may not be as dramatic as Phelps’ story but they will matter every bit as much.
Micheal and his Wife Nicole Phelps recently welcomed a baby boy.
We Congratulate the young ladies of the Olympics