How to Make Exercise a Habit

We always hear โ€œconsistency is keyโ€ but ๐˜ฉ๐˜ฐ๐˜ธ do we become consistent in the first โฃ
place?โฃ
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๐˜ž๐˜ฆ ๐˜ฎ๐˜ข๐˜ฌ๐˜ฆ ๐˜ช๐˜ต ๐˜ข ๐˜ฉ๐˜ข๐˜ฃ๐˜ช๐˜ต.โฃ
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If youโ€™re starting a new training program, hereโ€™s a few things thatโ€™ll help you make your new exercise part of your daily routine.โฃ
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๐—ช๐ซ๐ข๐ญ๐ž ๐ข๐ญ ๐ข๐ง๐ญ๐จ ๐ฒ๐จ๐ฎ๐ซ ๐ฌ๐œ๐ก๐ž๐๐ฎ๐ฅ๐ž.โฃ
If you leave it to chance, youโ€™ll prioritize a million things before yourself.โฃ Write it down if youโ€™re serious about making it happen.
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๐๐ซ๐ž๐ฉ๐š๐ซ๐ž ๐ฒ๐จ๐ฎ๐ซ ๐ ๐ฒ๐ฆ ๐œ๐ฅ๐จ๐ญ๐ก๐ž๐ฌ/๐›๐š๐  ๐ญ๐ก๐ž ๐ง๐ข๐ ๐ก๐ญ ๐›๐ž๐Ÿ๐จ๐ซ๐ž.โฃ
If your gym clothes are ready in the morning, it eliminates barriers. If your gym bag is on your passenger seat after work, it eliminates barriers. Make the hard stuff easy for yourself.โฃ
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๐“๐ซ๐š๐ข๐ง ๐ข๐ง ๐ญ๐ก๐ž ๐ฆ๐จ๐ซ๐ง๐ข๐ง๐ .โฃ
Because again, other things in life will come up. It takes a bit to adjust, but youโ€™ll feel so much better when you accomplish that workout and go confidently into your day.โฃ
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๐…๐จ๐ฅ๐ฅ๐จ๐ฐ ๐š ๐ฉ๐ซ๐จ๐ ๐ซ๐š๐ฆ.โฃ
This eliminates all the wasted time in the gym trying to figure out what machines to use and keeps you progressing forward in a way that actually makes sense.โฃ
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๐๐ž ๐ ๐จ๐š๐ฅ ๐Ÿ๐จ๐œ๐ฎ๐ฌ๐ž๐.โฃ
This will most likely happen when you have a set workout program and you can look forward to hitting PRs and fun stuff!
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๐…๐ข๐ง๐ ๐š ๐ญ๐ซ๐š๐ข๐ง๐ข๐ง๐  ๐ฉ๐š๐ซ๐ญ๐ง๐ž๐ซ.โฃ
Or a coach thatโ€™ll keep you accountable and motivated. If youโ€™re looking for more options, check out my post on seven places to find support.โฃ
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๐ƒ๐จ๐งโ€™๐ญ ๐ ๐จ ๐š๐ฅ๐ฅ ๐ข๐ง ๐š๐ญ ๐Ÿ๐ข๐ซ๐ฌ๐ญ!โฃ
Be realistic with what you can do in a given week. Try not to over exert yourself only to give up after a few weeks.โฃ
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๐’๐จ๐ฆ๐ž๐ญ๐ก๐ข๐ง๐  ๐ข๐ฌ ๐›๐ž๐ญ๐ญ๐ž๐ซ ๐ญ๐ก๐š๐ง ๐ง๐จ๐ญ๐ก๐ข๐ง๐ .โฃ
Instead of saying โ€œOh I only have 30 minutes, Iโ€™ll just skip todayโ€ do what you can in that time! It happens to me too, get to work instead of calling it a day.โฃ
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Follow these tips and before you know it, your daily habits will turn into consistent routines.โฃ
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Ready to dial in your training and make real sustainable progress towards your goals?

Contact me to snag your spot!

Instagram: @littlewarriorfitness

Email: Littlewarriorfitness@gmail.com

Conditioning Workout

Lately, I’ve been in a funk when it comes to my own training, so I’ve been switching things up and looking back through some of my old workouts. I haven’t done circuit style training in a LONG time, so I figured I’d share one that I’ll be incorporating soon!

Complete 3 Rounds:

45 Seconds ON (working)

25 Seconds Off (resting)

Dumbbell Curls
Cable Extensions
Barbell Push Press
Jump Rope
Sliders
Band Side Steps
Good Mornings
Weighted Step Ups
Rower
Ball Crunches

For this workout, I recommend getting a timer/app, gathering all your equipment ahead of time, making a bomb playlist, and pushing through it! You’ll finish sweaty and proud!

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #civilizethemindmakesavagethebody
โค๏ธ I help badass women break through
their own boundaries.

Arms (Bis & Tris) Workout

For training your upper arms (biceps and triceps) I like to use a few different rep ranges; high (15-20) and moderate (8-12). Each has its own purpose and will be important on your journey to toned arms! As always, use a weight that is challenging but safe for you.

BIS & TRIS WORKOUT
Preacher Curls – Cross Body Curls
Skull Crushers – Tricep Kickbacks
Incline Curls – BB Curls
Cable Pull Downs – Cable Extensions
Bicep Machine – Tricep Machine

If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #civilizethemindmakesavagethebody
โค๏ธ I help badass women break through
their own boundaries.

Shoulder Workout

KW-8(2)

For shoulders I like to use supersets to really exhaust my delts. A superset is when two exercises are done back to back without stopping. You can either superset within the same body part (like this workout) or you can train two different body parts. When you start doing these for the first time, you might fatigue quickly. Stick with it and you will learn to love them, especially because they will save you time in the gym! Whether you are a beginner or intermediate lifter you can vary the weight used to meet your needs!

SHOULDER WORKOUT:

DB Shoulder Press – DB Upright Row

BB Shoulder Press – BB Upright Row

Smith Machine Press – Smith Upright Row

DB Lateral Raise – Cable Lateral Raise

DB Front Raises – Cable Front Raise

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #civilizethemindmakesavagethebody
โค๏ธ I help badass women break through
their own boundaries.

Glutes & Hamstrings Workout

There are three key steps to creating the glutes (or any muscle) you’ve always wanted: nutrition, training, and most importantly, consistency. This workout covers 1 of those 3! If you are looking for guidance on the other 2, send me a message, I’d be happy to help!

You’ll notice that I superset two exercises back to back for each set. This will save you time, increase the intensity, and keep your metabolism going after your training is complete! For this workout recommend staying in the 10-12 rep range, and as always, use a weight that is challenging but safe for you!

GLUTES & HAMSTRINGS:
Smith Squats – Goblet Squats
V-Squats – BOSU Squats
Leg Press – Jump Squats
Lying Leg Curl – Machine Hamstring Curl

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #CivilizethemindMakesavagethebody
โค๏ธ I help bad ass women break through
their own boundaries.

Chest & Tris Workout

KW-2

This workout pairs chest with triceps for a great superset. The triceps are located on the back of your arms. By building strength in the back of your arms, it’ll help you’ll increase your power in your chest too! I like to stay in the 10-12 rep range. As always, use a weight that is challenging but safe for you!

*DB = dumbbell

*BB = barbell

CHEST & TRICEP WORKOUT
DB Chest Press – Incline Tricep Extensions
BB Chest Press – Skull Crushers
DB Flys – DB Kickbacks
Cable Flys – Cable Pull Downs

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #CivilizethemindMakesavagethebody
โค๏ธ I help bad ass women break through
their own boundaries.

P.S. If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

Leg Workout (Quad Focused)

KW-1

If you’re anything like me, you’ve probably spent some of your gym time toning your thighs (aka quads). Your quad muscles are located on the front of your legs between your knees and your hips and they are responsible for everything from keeping your knees in proper alignment (kinda important) to helping you walk, run, and jump like a boss. So here’s one of my quad focused leg workouts. Stay in the 10-12 rep range for each exercise, and as always, use a weight that is challenging but safe for you!

LEGS (Quad Focused)
Leg Press – BOSU Squat
Step Ups – Lunges
Frog Squat (20-30) – Wall Sit (30-60 seconds) Seated & Standing Calves
Leg Extensions

๐Ÿค˜๐ŸผKelsi Ward
๐Ÿ“ฑ@littlewarriorkelsi
๐Ÿ’ช๐Ÿผ Fitness Fiend | NASM CPT
โš”๏ธ #CivilizethemindMakesavagethebody
โค๏ธ I help bad ass women break through
their own boundaries.

P.S. If you are looking for a little more intensity, send me a message, I’d be happy to send some more your way!

5 Strategies to Enhance Your Workouts

When it comes to workouts, we want to get in, get out, and make the most of our time! The same goes for our research on said workouts. Today weโ€™re keeping it short and sweet while talking about how to amp up your exercise routine. Check out these 5 powerful strategies to enhance your workouts and maximize your results.

Strategy #1: Speed it Up

As a wife and mom, Iโ€™m always pressed for time, so I tend to use supersets as a way to speed things up. A superset is two or more exercises performed back to back with little to no rest in between. I like to combine complementary muscle groups to really maximize my time!

For example, if Iโ€™m training upper body I might pair back and bicep exercises together or chest and tricep exercises together.

Supersets not only speed up your workout, but they increase the amount of calories your burning during and after the session too. Itโ€™s a win win.

Strategy #2: Slow it Down

Now, you might be thinking โ€œWait, didnโ€™t she just tell me to speed it up?โ€ yes, but slowing down exercises can have a great impact as well!

We canโ€™t go all out all the time. Slowing things down will improve your mind muscle connection. When you do that, youโ€™ll be more aware of your form and be able to complete movements properly.

Visualize raising and lowering a dumbbell during a bicep curl, I can feel the burn just thinking about it!

Strategy #3: Pulse it Out

You might not expect a lot from this tiny movement at first, but pulsing isolates all your stabilizer muscles.

Here youโ€™re going to be moving just a few inches above and below the most challenging point of the movement.

For example, if Iโ€™m training lower body, I might incorporate pulse squats to isolate the muscles in my quads.

Strategy #4: Hold Tight

Holding exercises also known as isometric exercises are a safe, low impact technique to tone your entire body.

Holding movements are great for building strength because they help strengthen your tendons and ligaments, keeping you injury free.

Think of exercises like wall sits, planks, or handstandsโ€ฆ it only takes about 20 seconds for the challenge to begin!

Strategy #5: Focus on Form

Last but not least, be intentional and focus on your form the entire time.

Weโ€™ve all had those workouts where we just go through the motions.

The goal when focusing on form is to workout more efficiently so that you can channel your energy into the movements that really make a difference.

Ready to challenge yourself with some of these strategies? Give the Rapid Warrior Workout below a try!

RAPID WARRIOR WORKOUT

3 ROUNDS EACH:

20 SECONDS WORK โ€“ 10 SECONDS REST

Round 1:

  • Toe taps (speed it up)
  • Scissor kicks (slow it down)
  • Pulse Squats (pulse it out)
  • Planks (hold tight)
  • Push-Ups (focus on form)

Round 2:

  • Mountain climbers (speed it up)
  • Bicycle crunches (slow it down)
  • Pulse lunges (pulse it out)
  • Hollow Hold (hold tight)
  • Sit-ups (focus on form)