How to Take Progress Pics

No matter where you are in your fitness journey or what shape you’re in, I STRONGLY encourage you to take progress pictures.  Not only do they keep you in check, but they are also very motivating…they either motivate you to work harder when you don’t notice improvement, OR they motivate and increase your momentum when you recognize the awesome results you’re achieving!

I recommend taking them on a monthly basis.  Bi-weekly works too, but just make sure you are patient and don’t get discouraged if you don’t see a huge difference.  Results take time.

Here’s how to take progress pics:

FRONT – stand tall with feet together, flex everything, smile
SIDE – stand tall, flex abs, lift arms up and out of the way
BACK – stand tall with feet together, shoulders back, flex arms

Stay consistent as possible with time of day, lighting, posture, your outfit, and even hair (up vs down can make you look differently).

Some other ways to measure progress:

  • weigh yourself on a scale
  • compare how your clothes fit
  • calculate your BMI or body fat %
  • measure areas of your body (ie: biceps, waist, hips, thighs)

It’s effective to use more than one way to measure your progress.  I can’t emphasize enough how the bodyweight scale should NOT be your main determiner, as there are so many factors that go into how much you weigh.  You will also fluctuate each day depending on what you ate, how much water your body is holding, how much you sweat, etc.

Alright, friends – the month just started, so take your progress pics today and see what your body is capable of in a month!  And if you’re looking for some extra support with an online fitness program, let’s connect.

xo,
Sheena

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#xoSLfit – Winter Workout

Try this workout to burn off all the extra holiday calories.  Keep the intensity high and fast paced!

Cardio Circuit
Complete each circuit 3x, with a 30 second break in between each set

Circuit #1:

Jumping Jacks x 30 reps
Walking Lunges x 20 reps
Burpees x 10 reps

Circuit #2:

Squat Jacks x 20 reps
Push Ups x 10 reps
Burpees x 10 reps

Ab Circuit
Complete each circuit 3x and do a cobra stretch between each set

Circuit #1:

Crunches x 20 reps
Lying Leg Lifts x 12 reps
Russian Twists x 30 reps total

Circuit #2:

Plank x 30 seconds
Bicycle Crunch x 20 reps total
Mountain Climbers x 30 reps total

Remember to hydrate with water and stretch afterwards.

Have fun sweating it out and getting fit!

xo,
Sheena

Say Good-Bye to your Excuses!

Bear with me! It’s going to take me some time to get comfortable talking in front of the camera. Thank you for watching anyways and I hope you take something away from each of my YouTube videos!  Please be sure to subscribe 🙂

Also, here’s the link to the SoundPEATS wireless bluetooth earbuds: http://amzn.to/2b6CltV

They’re amazing and you all need to get a pair! I will be posting a review here in the coming weeks, so stay tuned! (I’m not sponsored, I’m just incredibly impressed by the quality and price!)

xo,
Sheena

#xoSLfit – Bodyweight Workout

Try this full body workout routine. No equipment required, and no excuses accepted (except maybe injuries)!

Don’t have time? It’ll only take you half an hour.
Don’t have space? If you can plank anywhere on your floor, you have enough space.
Don’t have equipment? Again, no equipment required! 🙂

FULL BODY CIRCUIT:

Push Ups x max reps
Supermans x 10 reps
Diamond Push Ups x max reps
Walkouts x 10 reps
Squat Jacks x 20 reps
Single Leg deadlifts x 10 per side
Curtsy Lunges w/ bounce x 10 per side
Plank x 60 secs

Repeat 3x
Take a 30 sec break between each circuit

The above exercises can be made easier or harder. Push ups on knees, lift a leg, go deeper, etc. Be sure to push yourself!

You should be dripping sweat by the end of it and your muscles will be shaking. Give it a try and let me know how it goes!

xo,
Sheena

#xoSLfit – Back Workout

Aside from sculpting a sexy looking back, there are several other benefits to strengthening your trapezius, teres major & minor, latissimus dorsi, sternocleomastoid, and rhomboid major (Thanks, Wikipedia!).  Your posture will improve, you’ll have less back pains, and your flexibility and range of motion will increase!  Not to mention that having a strong back will also help with daily activities like lifting and moving things.

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Here’s a back workout you can try this week:

Cable Circuit (1 warmup set, 3 heavy sets)
Wide Grip Lat Pulldowns – 3 sets x 15 reps
Straight Arm Pulldowns – 3 sets x 15 reps
Cable Rows – 3 sets x 15 reps

Superset #1
Cable Pulls (as show in pic above) – 3 sets x 12 reps
Underhand Close-grip Pulldown – 3 sets x 12 reps

Superset #2
Assisted/Unassisted Pullups – 3 x max reps
Bentover Dumbbell Row – 3 x 12 reps

Stretch!

And if you feel like finishing your workout off with some cardio, hop on the elliptical or row machine!

Try this out and let me know how good it burns afterwards 😉

xo,
Sheena

#xoSLfit – Full Body Conditioning Workout

Need a quick, intense workout?  Give this one a try.  Try to only take breaks once you’ve finished all 3 rounds of a circuit.  The more intense, the more fat burn and improved endurance you’ll get!  Use moderately heavy weights, but light enough for you to be able to complete the amount of reps per exercise.

Warm Up Circuit
Bodyweight Squats – 2 sets x 20 reps
Jumping Jacks – 2 sets x 20 reps

Do each circuit 3x

Circuit #1
Walking Lunges – 20 reps
Step Ups – 20 reps, alternating
Burpees – 10 reps

Circuit #2
Curtsy Lunges with Dumbbells – 20 reps alternating
Sumo Squats with a Dumbbell – 20 reps
Mountain Climbers – 20 reps

Circuit #3
Deadlift Rows with Dumbbells – 12 reps
Squats with Bicep Curls with Dumbbells – 12 reps
Push Ups – 12 reps

Stretch!

Have fun with this workout by playing dance music – it’ll boost your energy!  You will be sweatin’ after this.

This workout can be done at home or at the gym, and it’s quick, so no excuses 🙂

Don’t have space?  You can modify the walking lunges to stationary lunges.  This entire workout can be modified to only use the space of a yoga mat.
Don’t own a high step?  You can use your couch or a sturdy chair.
Don’t know what some of the exercises are?  Look them up on YouTube.  There are videos demonstrating every exercise.
Don’t have dumbbells?  Use anything as a weight – jars of food, books, your pet!

Enjoy the workout and feel free to contact me at xo@sheenalouie.com with any questions.

xo,
Sheena

#xoSLfit – Jump Squats Workout

Benefits of jack squats, jumping lunges, etc. include increased fat burn, improved balance and agility, increased strength.  I find it very effective to combine this with static exercises.  You’ll really feel the burn!

Try this lower body workout that incorporates jumping exercises:

Warm Up
Walking lunges – 2 sets x 20 reps

Superset #1
Smith Squats – 4 sets x 10-12 reps
Jack Squats – 4 sets x 12 reps

Superset #2
Machine Leg Extensions – 4 sets x 10-12 reps
Jumping lunges – 4 sets x 12 reps

Superset #3
Deep Cable Squats – 4 sets x 10-12 reps
Jump Squats (reach for the air!) – 4 sets x 12 reps

Cardio
Stairmaster – 5 min warm up, 20 min intervals (1 min skipping steps, 1 min slow), 5 min cool down

Stretch!