When it comes to my favorite pieces of gym equipment, row machines are right up there at the top. I absolutely love to row in the gym, and if your gym happens to have a row machine or two, I’m going to show you how to take advantage of it to burn calories and get a whole body workout in a short amount of time.
Rowing is an incredible aerobic exercise. The major benefit of rowing, however, is that it burns calories AND builds muscle at the same time. It is also low impact in nature, so if you have knee or joint issues, you can still use a row machine effectively with a low risk of injury.
Try these variations for 2 minutes each, and if you really want to add to your full body workout, do 20 Burpees in between!
Working out is hard enough without having to worry about motivation. It’s way easier to sit on your couch and eat ice cream all summer, but if you want to be stay healthy and get that bod, as Britney says, you better work b*tch. Here are some tips that my friends, family and I use to stay motivated to work out eeeeven when the couch looks so much more appealing.
Group fitness classes are the #1 way I stay motivated. I’m in a phase right now where I just want to be told exactly what to do and how long to do it for. The perk of group classes is that the workout changes frequently, and you benefit from a personal trainer without having to pay the one-on-one fee. I take circuit training classes and well as kettlebell weight training classes at my gym 4-5 times a week, and I’ve seen incredible results.
My circuit training class utilizes a heart-rate monitor program so that we can all see what our current BPM is, our current calorie burn count, and check if we are in the “easy, moderate, hard” or “extreme” level of heart rate. My favorite type of heart rate monitor is one that straps around your chest, right under my sports bra elastic, but there are plenty of wrist monitors that are just as accurate.
Everyone knows that buying a new pair of training shoes, yoga pants, or sassy workout tank can be enough motivation to put on and head to the gym. I buy most of my workout gear from Old Navy; it’s durable, comfortable, and very inexpensive compared to other brands. Although, I have friends that swear they will never put anything on their body except LuLulemon. Whatever your preference or price point, grab some new swag and hit the gym!
Or in my case, borrow a dog! Every time I visit home, I run outside with my parents’ two dogs and go from 0-100 pretty quickly. I breathe hard, I have fun, and help the dogs get some well-deserved playtime too. Instead of just walking a dog, be more creative to add to your workout: play hide and go seek by climbing a tree, play chase around an object for constant stop-and-go motion, or wear ankle weights while you run with your dog.
My sister’s favorite motivational tip is to find a picture of what you want your body to look like and keep it as your phone background. She is forced to look at the picture each time she flips through her phone, and that helps her stray away from desserts and bring her focus back to her ultimate goal. Write post-its about how amazing you are and inspirational quotes from the internet. Tell your friends and fmaily your health goals so they can support you and make restaurant and weekend choices that will help you fulfill your accomplishments.
I don’t care what the haters say, I’m a HUGE fan of inspirational body Instagram and Facebook selfie posts. I love seeing people start their caption with “I don’t usually do this…” or “I’m not one to post body selfies” because it takes such courage and excitement for someone to take a before/after or progress picture and post it for the whole internet world to see. It can boost your confidence a TON by posting a progress pic and having your friends and family (or heck, strangers) comment how good you look and to keep at it. If you’re not into posting selfies, at least take a few angles in front of your mirror so you’ll have something to compare your progress to as you make gains.
One of my biggest motivations, regardless how shallow, is the fact that I pay $100 a month to be a part of a gym that offers me unlimited HIIT workouts. I am very aware of where my money goes each day, and to think that each time I skip the gym, I’m basically paying a few dollars out of my pocket helps me get my butt there.
You’ll find out pretty quickly who is motivated to regularly attend workout classes, and it’s pretty fun to introduce yourself and get to know them on that level. I also like to make friends with the trainers, who may feel more comfortable pushing you if they know you on a personal level and what your goals are.
A great motivator to workout is knowing that you’re only going to be doing it for 20 minutes. Do a Jillian Michaels’ 20-minute power workout and move on with your life!
Listen, if you don’t want to workout and you can’t find any way to motivate yourself, take the flippin day off! It’s ok to skip a day, it’s ok to skip a few days. You know what is best for yourself, and if none of these tips work, then take it easy on yourself, and work to get back into a rhythm tomorrow. We as people, especially women, tend to be our own worst critics. I guarantee you look better than you think, and are healthier and stronger than you give yourself credit for. Take your workouts one day at a time and stay positive! You got this!
How do you stay motivated to work out?? Share your tips below!