Yes, I've been there. Not wanting to work out. Yes, I'm a certified Pilates teacher, but I've definitely gone through spells where I've had to fight off the I don't want to work out funk.
About six weeks out from having my second baby, I was super motivated to get back to Pilates and tighten my core back up. But I quickly lost that focus and motivation as the busyness of having two littles set in. I'd come up with really good, creative excuses why I didn't have the time to workout... I need to catch up on the laundry and the dishes....or I just want to lay on the couch and catch up on my shows while everyone naps...
I was looking through some old pictures from the newborn days recently and found this picture. And this is how I feel about working out sometimes... All jokes aside, I should probably note that I removed the hat right after sister did this haha...

And I could go on, but let's jump to what worked for me to get back on track.

Set a focus and a goal.
I think your goal can be as specific or as detail-oriented as you want it to be. Maybe you have just one goal or more than one focus. Whatever works for you. Personally, I like to make my goals attainable at first- then bump it up a notch. That way, I have a starting place that makes me not overwhelmed and I can feel accomplished, which helps me stay motivated.

For example, my initial postpartum goal was to get in five workouts each week. I didn't focus on the length or what kind of workout- whether it be Pilates Mat, Reformer or simply walking. Then, once I got pretty settled with this goal, I modified my goal to make it fit my progress.

So currently, this is what my fitness goals look like:
1.  Work in 6 to 7 (minimum 1 hour workouts) a week.
2.  Out of my weekly workouts, I like to do 2 to 3 Yoga Classes, 2 to 3 Advanced Reformer Workouts, and at least one Pilates Mat. I also like to visit the Pilates Tower and Wunda Chair at least once during the week. I'm flexible with my 7th workout of the week (typically Saturdays.)
3. I'm currently focusing on headstands, flexibility in the quadriceps and psoas muscles, and arm strength. So no matter what I do for my workout, I'll spend a few minutes practicing headstands, stretching, or using light weights pretty much daily.

Go to a Group Class. 
If just don't feel like you have the motivation to work out, I'd definitely suggest trying out any kind of group class. There's nothing like being in a room full of people to get you motivated. It's also nice to be told what to do instead of planning out your own workout. Group classes also give you new ideas for you to do at home. Signing up for a group class also gets a workout penciled into your busy schedule and makes you committed to exercising.

I had a client in one of my Pilates Reformer classes tell me me recently that he loves group classes for the camaraderie...even if it is a class with all women...

Besides enjoying Yoga and wanting to learn more, these are all the reasons why I go to Yoga classes each week as well.

Try setting some goals and going to a few group classes...and I'm sure you'll be well on your way to getting over your workout funk. 

Happy Friday! I'm ready for a busy weekend, including starting two new Pilates class series this weekend.

We've had lots of sickness floating around our house the past few weeks, including the dreaded stomach bug. BUT I'm happy to report everyone has been healthy the past week and a half. So today I'm going to be sharing a lot about what I did to stay healthy and get over sickness faster.

O N E 
Vitamins
I'm a big fan of Probiotics and take them daily- they are so good for you and perfect for digestive health. Read here why. I take the Standard Process Probiotics 3 times a day, but when the stomach bug started, I increased to 4-5 times a day for an extra boost.

Once everyone started getting sick in my house, I also started taking my Immuplex vitamin again (also made by Standard Process.) I took this vitamin throughout my pregnancy (2 capsules, 3 times a day,) but hadn't been taking them lately. When sick or exposed to sickness, I take a total of 9 capsules a day (usually I would take 6 a day.) I swear by Immuplex- I avoided getting the Flu last year when everyone else in my house had it and I credit that to these vitamins.
I get both of these vitamins from my chiropractor, so you won't find them in store- check with a chiropractor or other wellness provider. But they are good quality vitamins and are made from whole foods, which is why you have to take more of them. (Side note- I shared yesterday about why I started going to the chiropractor. Click here. You should definitely check that out if you are pregnant!)

T W O
Lemon Water
I love drinking lemon water. But when sick or exposed to sickness, I drink it at least once a day. Lemons are a great boost for your immune system because they are high in Vitamin C. We did not have any lemons at home, so I used my Young Living Lemon Vitality essential oil instead. I put 1-2 drops in my water using my Yeti cup to keep it cold and refreshing.

T H R E E
DiGize Essential Oil 
That being said, I did end up getting the stomach bug. Like a week and a half later after everyone else was healthy. I'm not sure what happened, but I will say I had stopped drinking lemon water and had stopped taking my Immuplex vitamins two days before I got sick (bad move on my part.)

So anyways, this gave me the perfect opportunity to try my new essential oil DiGize. This is an essential oil blend made from Young Living- read more about it here. I had heard great things about this oil and ordered it after my house came down with the stomach bug.
Once I started feeling sick, I rubbed a mixture of coconut oil and one drop of the oil on my stomach in a circular motion. As soon as I did this, I would feel relief from my nausea. I did this several times the day I was sick. I only got sick on my stomach one time and just felt flu-like for the rest of the day. I credit that to my vitamins, the lemon water, and DiGize oil because everyone else was a thousand times sicker and for much longer than I ever was with the bug.

F O U R 
Lululemon- Align Crop Leggings
What better way than to celebrate surviving the stomach bug than a new pair of workout leggings! I picked these crop leggings up last week. I'm obsessed. Like if I'm honest- I've almost worn them almost every day the past week except when I've washed them ha.

F I V E
New Mat
I also scored this new mat from Lululemon last Saturday. Note for locals to Huntersville and Lake Norman Area- Lululemon at Birkdale Village is starting back up their free Saturday Morning classes. They are having another class tomorrow at 8:30 AM. Anyways, I went last Saturday and they gifted those that attended a new mat. Who doesn't love a new mat?! I love it! It is the perfect amount of cushion, so I can use it for both Yoga and Pilates.

Happy Wednesday! Thanks for stopping by for the start of my new blog series- Workout Wednesday. Every Wednesday I'll be breaking down a Pilates Exercise for you with modifications- up this week is The Hundred. Before we get to the exercise, let's talk about why modifications are important.

One of the reasons I love the Pilates method is it is perfect for everyBODY. Regardless of age, fitness level, body shape, injuries, and wellness goals- Pilates is for you.

"But I have a knee injury or back pain or scoliosis or you fill in the blank, I can't do Pilates..."
Let's time out just for a minute for a little Pilates history lesson. Because I believe it's important to give credit to good ole' Joe. Joseph Pilates created his method because he was trying to improve his OWN health. As a child, Joe was very sickly and suffered both from asthma and rickets. Fun Fact- Joseph Pilates also developed much of the method during the First World War. To rehabilitate patients in the hospital on the Isle of the Man, he attached springs to a hospital bed to help strengthen patients who were unable to walk due to their injuries.



So there is no real reason why you can't do Pilates. You can modify the Pilates exercises to meet your current fitness level and needs. So whether you are a trying to to get back into shape after having a baby, rehabilitating a knee injury, or feeling like you're in the best shape you've ever been- Pilates is for you.

Why Modify Pilates Exercises? 
As a Pilates teacher, I strongly believe in modifying exercises as needed to help you build strength, utilizing proper alignment and technique without creating or worsening any current injuries or aliments. Pilates is all about engaging and activating muscles correctly and working out efficiently over doing so many repetitions incorrectly with poor body alignment. Your body gets absolutely nothing from working out this way except for injuries. So one last thing before we get to The Hundred- for each exercise I show you for Workout Wednesday, use the modifications I give you as needed.

The Hundred:
The Hundred is the first exercise in the Pilates Mat Series. This exercise focuses on breathing, getting the blood flowing, and warming you up for the matwork.


Steps:
1. Lie flat on your back on the mat and fold your knees into your chest. Arms are long by your sides. Drop your tail bone and feel each part of your spine connected to the mat.
2. Inhale, then on your exhale curl your chin into chest (lifting your head, coming up to around the tips of the shoulder blades) and extend your legs either into a table top, to ninety degrees, or forty five degrees (or lower.) It takes practice, but your goal should be to find this position in one motion with one breath.
3. Pump the arms straight up and down as if you were giving the floor an imaginary High Five. (Hands don't actually hit the floor. Arms stay lifted off of the mat.)
4. Inhale for five counts and exhale for 5 counts- This makes one repetition.
5. Continue pumping the arms with the same breathing pattern while keeping the abdominals working for 10 repetitions.
6. After your last repetition, fold your knees into your chest and give them a hug.


Modifications:
1. If you have a neck injury or neck pain, keep your head down on the mat for the entire exercise.
2. Place your legs in a tabletop position, if:
        a.) this is a new exercise for you- learn the proper form then advance the exercise by lowering the  
             legs to ninety degrees and then lowered towards the floor.
        b.) you are working on regaining strength in your abdominals for various reasons such as surgery  
             or postpartum mommas beginning to exercise again after baby.
        c.) you feel tension in your back when the legs are extended out long or there is a gap or
             "daylight" between your back and the mat.
3. Once you've become comfortable with The Hundred, try first extending the legs to ninety degrees (up to the ceiling.)
4. Then as you gain abdominal strength, try lowering the legs to forty five degrees.



Teacher Tips:
1. If at any point during the exercise you feel tension in your neck, put your head down on the mat. A small pillow or rolled up towel can be used here to rest the head and neck.
2. Keep your belly "scooped" by pressing your belly button into your spine, pushing the back of the rib cage into the floor, and thinking of sinking the belly to the floor. Each time you exhale, imagine you are trying to hollow out your abdominals.
3. Work up to full repetitions. If this a new exercise for you, you may want to begin with 2 to 5 repetitions.
4. Reminder: one repetition= 5 counts of breathing in through your nose and 5 counts of breathing out through your mouth.
5. Keep yourself honest and use the modifications to help yourself get stronger!

The Hundred is a great exercise for you to add into your current fitness regime- not just when you are doing a Pilates mat workout. Maybe give it a try before/after your run or before Yoga class or even first thing when you get up in the morning. Join me back next Wednesday for another Pilates Mat exercise.

Thanks again for joining me for Workout Wednesday!



P.S. for a sneak peek video of The Hundred with all modifications follow me on Facebook here.