Tag Archives: workout

Make It Count

January 27, 2015

weight training istock

While many are in the gym every day, are they making the most of their time? Brynlea Cunniff, certified fitness trainer and figure competitor, provides a fitness routine that will produce the most results.

“First of all, get rid of the myth: lifting weights will make me look like those manly bodybuilding women. False. Steroids will make you look manly. I do figure competitions. I lift heavy; I push my body. That’s the only way to change. You must command your body to grow and change.

Weights:
Do not be afraid of weights. Start light. As it gets easier, go up weight. Got it? Aim to lift 5 days a week. One muscle group a session. Push yourself. The last reps should be hard in each set.

Weight training:
Each day train a different muscle group! Start with 4 sets of 12. Then after a few weeks, try adding weight each set doing 15, 12, 10, 12. Change it up!

Sample weight routine:
Mon- shoulders, abs and cardio
Tues- biceps/triceps and cardio
Wed- back, abs and cardio
Thurs- legs (skip cardio)
Fri- chest, abs and cardio
Sat- your choice or OFF
Sun- your choice or OFF

Cardio:
Aim for 5 sessions a week for 30-45 minutes. Do not go over 45 minutes. You want to tap into your fat storage-not your glycogen levels (this fuels your muscles). Do cardio first thing in the morning, before eating, or right after weight training. When you weight train, your body begins to tap into fat storage, so by cardio time, you are ready to go!

Sample cardio workouts:
Research shows that anaerobic exercise builds lean muscle, and your body will continue to burn calories hours after the workout. HIIT(high interval training) is an example of anaerobic activity.

Example: Sprint for 1 min, walk for 2, sprint for 1 min, walk for 2 min. Jog for 3 min., sprint for 1 min., walk for 2 min. Repeat. Do this for 30 minutes. Download the Tabata Timer to help you keep time your sessions.

Elliptical. Vary the resistance and incline. 30-45 minutes.

Stair stepper. 30-45 minutes.

Walk at incline of 10 or more. 30-45 minutes.

The key is to change your workout’s intensity and weight training every 3-4 weeks. Vary the exercises and machines. Your body will adapt, so you must confuse your muscles often.

Do your research and get acquainted with the body and muscle groups. You can find tons of workouts for each of these muscles.”

Brynlea Cunniff

Follow Brynlea on Instagram.

6 Soul Resolutions

December 3, 2013

Screen shot 2013-12-03 at 5.41.01 PM

Summer isn’t even here, so why am I already thinking about bikini season and those painful trips and excruciating journeys to the mall in order to find the perfect swimsuit? Why does something so small have to be such a daunting and depressing task? Most swimsuits only have about 1-2 yards of fabric incorporated- some-even less! It’s a self vs. self, self vs. society’s skewed body image ideal, and self vs. mirror conflict.

It is so funny how superficial and shallow we can become. We will nearly kill ourselves for a flat stomach, but we will ignore an unfit relationship with our minds and souls.

So how do we prepare for the swimsuit challenge? We amp ourselves up with a great playlist on our iPod, plan out our meals and work out. We say goodbye to carbs, sugar, fatty foods, fried meals and carbonated beverages and say hello to water, fruits, veggies, lean meats and the gym. We do whole-body cleanses, rid our body of toxins, ignore harmful additives and dyes and renew our inner self. We sit in saunas, sweat through our tanks doing cardio, tackle circuit training and do other forms of crazy exercise. Even though it’s a daunting task, it’s so worth it to lose those 5, 10, 15, 20 extra unwanted pounds and gain self-confidence, a sense of accomplishment and begin a healthy lifestyle.  We feel like stronger, powerful and healthier women when we work out physically. With this being said, why is it so hard for us to work out spiritually or get emotionally healthy?

It is so funny how superficial and shallow we can become. We will nearly kill ourselves for a flat stomach, but we will ignore an unfit relationship with our minds and souls. These relationships are the most important things a woman can have in her life. Why can’t we seem to get motivated to cleanse spiritually, do relationship cardio and walk in full stride towards becoming the healthy and well-rounded women we were called to be?

Sometimes I’d much rather run 5 miles after a 30-minute circuit training session than have to address personal weakness and issues that deal with the heart and soul.

Screen shot 2013-12-03 at 4.48.21 PM

I think it’s due to a pain, need for self-control and a sense of uncomfortable vulnerability that far outweighs any workout’s demands. We have to be real, be open and continuously be vulnerable- not always easy! Sometimes I’d much rather run 5 miles after a 30-minute circuit training session than have to address personal weakness and issues that deal with the heart and soul.

What does one have to offer with only a beautiful, hollow shell? My favorite quote, Proverbs 31:30 states that  “charm is deceptive and beauty is fleeting, but a woman who fears the Lord is to be praised.” This reminds me that our actions and words should reflect truth and integrity. One day, our wrinkle-free faces will have smile lines; our hair will turn gray with age; and our bodies not quite like they once were.

Crunch your inner struggles, detox your unhealthy surroundings and run (actually sprint) from unnecessary negativity. Keep hitting the gym and salad bars by all means, but start getting in shape all around.

 Our 6 Soul Resolutions:

1. We will make time for self-reflection (prayer, meditation, journaling, quiet time)

2. We will make time for positive and inspirational relationships (ladies’ night out, date night, family game time)

3. We will make time to give back to the community (service at the local homeless shelter, donating old clothes)

4. We will love our bodies (workout, eat clean, accept what we can’t change)

5. We will love our souls (positive self-affirmations daily)

6. We will love one another (encourage others-especially other women-be a cheerleader)

 Brynlea Taylor

Follow Brynlea on Twitter.

Photo Credit: 2b Photography – Becca Bell