3 Intense Sweaty Workouts

Hello Fit Babes:

Sticking to a workout routine can really show results and push you in your fitness journey, but that can potentially get boring at times. That’s why it’s important to add in some intense, body shocking workouts. These will break your normal routine and work new muscle groups, which will hopefully show more results. I thought I could share a couple of my favorite intense workouts that I do when I really want to sweat. I also do these workouts when I feel bloated or sluggish, it really kicks my body back into gear. These are great to add to your routine, but they aren’t meant to be done everyday.

Intense Workout #1 | Hey Miss New Booty

You’ll need a gym with a stair master!

StairMaster: 15-20 minutes

3 to 5 minute warm up |  Level: 8-10

3 to 5 sprints for 30 second each | Level: 20 or your personal max

*Break for 30 seconds to 1 minute between each. The sprints truly burn but you have to push through at least 3 to really reap the benefits of this exercise.

3 sets of kickbacks for 30 seconds | Level: 8

*This is a booty burner, simply kick each leg back and step on every other step.

3 sets of 30 second side climb | Level: 13

*Walking sideways on each side counts as one set.

You may also take breaks in between the other exercises, but I usually do a set of kickbacks combined with the sideways walking then take a small break. Do what’s best for your fitness level. I usually complete a few intense ab exercises after too!

Intense Workout #2 | The Girl Next Door

Utilize your neighborhood or local park for this one!

8-10 hill climbs | Try to do this pretty continuous

1 to  2 mile run/walk | Try to run for the whole 1st mile

10-15 stair sprints | Do five then take a 1 minute break, repeat until you reach 10 or 15

Workout #3 | Sweaty Yogi

Attend a hot yoga class!

Hot yoga is actually such a sweaty, intense workout, especially if you partake in a vinyasa session. Vinyasa is a constant movement through different yoga poses. I remember when I first did one of these classes, I left dripping sweat and I was sore for the next two days. It literally shocked my body. I LOVED IT!

Thank you for checking out Pretty, Young & Motivated today. I hope you are able to try some of these workouts and see some serious results. Share your favorite intense workouts with me in the comments! I’d love to try some of yours too. Happy Monday!

Let’s get sweaty!

xo, Lyss

Just Start!

Hello Lovely Human:

Over the past couple of months, I have been really getting into becoming super healthy and fit. After I quit cheerleading back in 2015, I disliked going to the gym and my motivation to workout began to slip away. I would have spurts where I would workout for a couple of weeks but quickly get bored and just stop going. I couldn’t stick with it.

Well throughout this past semester, I became really lethargic and every meal I ate hurt my stomach. I couldn’t figure out the issue. Stress was probably one factor but there was more to the story. I also started to notice my muscle tone and strength deteriorate. That’s how I knew I had to make a change somewhere. It started out a slow process, but then I got completely inspired by an Australian YouTuber. Her positive message and motivation to live a healthy lifestyle truly inspired me.

I knew that was my moment. I had to make a change or I would continue to feel lethargic and weak. Within the first few weeks of working out and eating healthier, I saw a difference in my mood and my energy level. There were no serious changes, but a noticeable difference in how I felt.

Just Start!

The message for you today is: just start! No matter what goal you are trying to reach, the first step to success in that goal is simply starting.

I never thought I would finally get motivated enough to be excited about going to the gym or enjoy eating a salad for lunch. It’s all about figuring out what works for you and finding what motivates you to live a healthy lifestyle.

Yes, I have been more involved with fitness but beyond working out and getting lean, my focus is on feeling great and being happy. When you feel sick after almost every meal and you have zero energy, you aren’t happy. That’s what changed my mind and sparked my motivation. I could either continue to feel the way I did or I could make a change.

and now…

Today, it’s still a work in progress. I’m not jacked or ripped, I’m not super disciplined and I don’t always eat clean. I’m human and I’m not perfect. My goal isn’t to be crazy about my diet and body. It’s to be healthy and happy. I want to feel good, and sometimes eating pizza makes me feel good. A healthy lifestyle isn’t always about eating super clean and hitting the gym everyday, it’s what ever makes your body feel best.

So, my advice for you if you are thinking about starting your fitness journey or starting any goal really, just start. Once you begin, you will find inspiration or motivation that will continue to push you. Do it for yourself and do it because you want to.

Once you find that one thing that inspires you, you will began to see results. Many people fail at their goals because they enter with a negative attitude. If you are not enjoying the process, then you will not see results. It has been proven that when you find the process or activity to be pleasurable, you are more successful in reaching your goals.

Thank you so much for reading today! I hope your Monday is filled with coffee and good vibes.

Start somewhere.

xo, Lyss

How to Get Motivated to Workout

Hello Babes,

Over the past few months, I have had little to no motivation to workout since my schedule was so busy. I think this low motivation mindset is very easy to fall into when life picks up and we get distracted from ourselves. I know how much of a struggle it can be to dig deep and find the urge to workout. What’s the point, right?

Well, over the past two weeks I have finally been getting back into the swing of things and I am feeling 110% better. I feel like my mood has been elevated, I am able to relieve my daily stress and my digestion has been better too. Obviously it’s only been a week, so there are no major changes yet but I already notice the difference in the way my body feels.

My 4 tips for finding motivation to workout

Find a workout that works: When you are beginning to workout again it can be hard to find which workouts work for your body. The best way to learn is by trying many different types of workouts. I was a cheerleader for almost 9 years, and after quitting, it took me some time to figure out what worked for me. I have found that variations within my workout really worked for me, things like resistance training has been the most beneficial for me. When I am using my own body in a workout rather than machines, I feel more accomplished in my workouts.

Start small: It’s hard to just jump right into intense workouts, so start small and then work your way up. Starting small can refer back to the first tip, which is finding what works for you. Do your research and learn what would work best for your body and lifestyle.

Find inspiration: When you are stuck in a rut and do not want to workout, it’s best to find a reason to start again. Whether this is finding a role model that inspires you and motivates you or if it’s simply finding a valid reason to just do it. For me, I was inspired by Sarah’s Day on YouTube because she talked about her personal issues prior to getting healthy and fit, things such as acne and digestion, which related to the problems I was having. This made me think maybe adding a workout into my daily schedule may help.

Do it for yourself: If you cannot find a good enough reason to start, then just do it for yourself. Working out for even 15 minutes a day will boost your mood and improve digestion. It can also help you get better sleep. No matter what, adding a little sweat to your day can improve so much. Get inspired and get motivated!

These are just a few things that have motivated me to jump back into working out. So far, I am feeling amazing and I’m so glad I found motivation to start again. I just started my own fitness journey, so I understand the struggle of starting again. As long as you find a purpose for it in your life, you will succeed. Never push yourself to workout if it does not feel right or you’re doing it just to please others. You must workout for yourself or you will never be pleased with the results.

I’m so happy that you decided to stop by PYM and read this post today. I hope it can help you find that fire from within to start doing what’s best for your body. If you want specific posts from me, feel free to suggest in the comments or via email. I would love to chat with you and hear your thoughts.

Find your motivation!

xo, Lyss

 

 

12 Reasons to be Happy Right Now

Hello Pretty People,

I apologize for not posting yesterday, I was feeling uninspired this past weekend and I had no idea what to share with you beautiful people. It hit me this morning though, why should you (& me) be happy right now. I figured I would take this time of the year to list out some reasons to be happy. I think there are many reasons to be happy, but sometimes we get caught up in the routine of life and forget to stop and smell the roses (a.k.a be happy!).

It’s funny because this is the time of the year that people are setting goals and beginning new things, so why does it feel so depressing?! Well, I’m not sure if I know the exact answer to that question but it could be the fact that people set too high of expectations for themselves. This is the time of the year we should be excited about what’s to come and all the goals we have just set for ourselves. Since that is not the case though, I thought this post could be a helpful reminder as to why you should be overly excited and happy everyday.

Reasons to be happy right now:

You’re alive

You are still breathing, which means you still have the chance to make your life into something. You have the opportunity to live life beautifully. There are so many people that are alive, but do not choose to live. Be the one who lives!

There are people that need you

Sometimes you might feel alone, and maybe like no one needs you, but there is someone out there who depends on you. You don’t always see these people because they may be watching your from the shadows, maybe you inspire them or motivate them to be better. Just because they aren’t telling you face to face, doesn’t mean they aren’t there.

You are loved

You have people all around you that love you; family, friends and even coworkers. Once again, this may not be vocalized daily but you are loved by many.

Happy people are more productive

Why would you ever waste time dwelling on the negative? Well, we all do it and it inhibits our productivity. When you are happy, you tend to be more productive. Your mood is up, and therefore, you are motivated to be more productive. Negativity and depression causes us to be setback and move more slowly.

You’re strong

you may not believe me, but look how far you’ve come! I know you must of jumped through rings of fire to be where you are today. Your journey may not look like someone else’s, but that doesn’t make you any less than them. You are a warrior.

Everything can change

If you are unhappy in your current situation, be optimistic because things can change at any moment. Some things take time, you just have to be patient. You are not going to be in this spot forever!

It boosts your mood

Being happy is a lot easier, and less depressing, than being negative. Of course you will have a better mood if you are walking around smiling and being positive in all situations.

When you are focusing on the good, you attract more good things

Law of attraction, my friend. When you are positive and optimistic, you will attract more positive vibes. This is one you will notice too! You will see the people you choose to surround yourself with start to change, and your mindset will adjust to be positive more naturally. When you focus on the negative, you are just feeding that negative energy and allowing it to grow.

Today could be the best day

You never know what a day could hold for you, never be pessimistic about what’s to come. Never underestimate what today my bring. There is so much opportunity for a great day, just wait.

You live in a beautiful world

This world is so beautiful; there are so many things to explore, near and far. You are lucky to live in such an amazing world. Sometimes it’s easy to forget what’s around us, but here is your reminder that the universe is beautiful. Now that’s something to be happy about!

You have the power to make someone’s day

Here you are, a happy person, with a giant smile on your face. Why not spread that happiness to others. You have the power to improve someones day, so why not take the chance! Just throw a stranger a compliment or send your best friend a positive quote. It’s simple!

You are in control of your life

Lastly, you have control of how your life will go; take advantage of your power and choose happiness. Each day you wake up, make the decision to be positive and optimistic. Everyday is a fresh start to be happy and leave your mark on the world. Do not forget to fall in love with the little things and appreciate the world around you. Whenever you forget why you should be happy, you can always check back to this list or create your own. Now is the time to take control of your happiness.

 

It’s easy to forget some of the reasons we should be happy, and it’s also easy to get into that mid winter slump. I know I have been struggling with the winter blues this month and my mood has definitely taken a plunge. Writing this post reminded me of the reasons I should be happy. As I mention in the beginning of this post, I was running low on inspiration for today’s post and when this popped in my head this morning, I knew I had to pursue it.

Thank you all for reading this post today! I want this post be a reference for you, and inspire you to be happy. As my readers, I like to be up front with you because I want you to know I am human. I have the same struggles that you do. Please share this post and feel free to create your own list of reasons to be happy. This will allow you to look back on the rough days and be inspired by the good days. Thank you again for reading.

May you have a grace-filled week!

xo, Lyss

 

6 Ways to Supercharge Your Morning Routine

Hello Beautiful Souls,

There is nothing I love more than a great start to my morning; those mornings when you can just jump out of bed and seize the day. The problem is those do not happen everyday, and I’m sure you know what I mean. Wouldn’t it be great if every morning was like that though? Well, I may have the tips and tricks for you to supercharge your morning routine.

As we move into a new routine for the new year or new semester, our morning rituals may be impacted from our holiday breaks. Starting the morning off on the right foot effects how the rest of your day will go. We all know what happens when we wake up and something negative happens, right? The day seems to tumble down from there. That is why I am sharing my favorite morning rituals with you. Starting everyday with a fresh and positive outlook sets the whole day up for greatness.

6 Ways to Supercharge Your Morning:

Get enough sleep: As much as we would all love getting a solid 8 hours, it is not always possible with a busy schedule. Although you may lead a busy life, sleep is important to being able to continue daily activities adequately. Try to get at least 7 hours a night. Getting enough sleep is not only important to your mental health, but it is also important to your physical health.

Drink tea: Starting your day with some tea is great for many reasons; first, you get a head start on your water requirements for the day. You may also choose to drink a caffeinated tea that will boost your energy. Tea’s are really good for you too! Tea is natural and it is better than a sugary latte (which I still love). When I wake up and start checking my emails and schedule for the day, I like to drink some tea.

Wash your face (& moisturize): Washing your face is key to keeping beautiful and healthy looking skin, it will also make your skin feel refreshed each morning. Moisturizing is super important during the cold winter months, the wind can be brutal and you want to protect that gorgeous skin of yours.

Eat breakfast: The most important meal of the day, right? It really is! Eating breakfast in the morning, even if it is small, will energize you for the rest of the morning. I use to skip breakfast and instead have a cup of coffee. Now that I have began to eat breakfast, I feel more energy throughout my morning.

Check the biggest thing off your to-do list: Start your list of to do’s early, and start with the biggest task on the list. Once you finish the biggest task, you will be able accomplish the smaller tasks much quicker. My days are most productive when I am able to start early and check important things of my list.

Listen to a powerful playlist: When I am getting ready in the morning I love to throw on my favorite playlist to get my energy flowing. I have different playlists for different moods. When I am working on homework or work stuff, I may listen to a more mellow playlist. In the morning, I like to listen to either a dance/pop music playlist or an alternative playlist (Coldplay, American Authors, etc.).

Each morning you wake up you have a choice on how the day will go, and that decision is up to you. It starts when the alarm sounds, are you going to keep snoozing or wake up and attack the day? Your life is your choice, what you do is up to you. Your mindset for the day starts as soon as you wake up. If you tell yourself the day is going to suck, it will. If you tell yourself it is going to be a great day, then that’s what it can be. The choice is yours!

Thank you for reading today beautiful souls! I hope this post can offer you some motivation or inspiration to add to your morning routine. This semester is looking quite crazy for me but fear not, I will continue to work on bring my readers the best content. Don’t forget to subscribe to PYM if you enjoy reading every post and check us out on social media. Thank you again for reading.

Choose to be the best version of yourself today.

xo, Lyss