Achieving results with your exercise routines can be hard enough, so don’t get stuck making these seven mistakes that can sabotage all your gains in the gym.

1. Too much time in the gym- Your cardio should not make-up the bulk of your time in the gym, rather it should compliment a sound nutrition and weight training program.
2. Resting to long- If your goal is to lose unwanted body fat and stay lean, you should keep your rest between sets and exercises to a minimum. Thirty to sixty seconds is all you need. This isn’t time to talk with your friends. Set up time after your workout if you schedule can accommodate it.
3. Going without a plan of attack- Have your routine ready before you set foot in the gym. Going without a plan of action is like building a house without blueprints. In the beginning of your new life in the gym, you’ll probably have to check your workout plan a few time while you’re there. That’s ok!
4. Not having a backup plan- There is nothing more frustrating then going to the gym with your plan in hand and someone is already using the machine! Having a backup plan ensures you spend more of your time in the gym exercising and less time feeling frustrated. If someone is using the chest machine, no big deal: Do push-ups instead.
5. Not working hard enough- Intensity is one of the biggest factors to achieving results. If you are training in the 12-15 rep range, it should be a challenge to do 14 or 15 reps. If you can do close to 20 reps then you need to increase your weight. As you improve never allow yourself to get to the point where you’re doing more than 14 reps of each exercise.
6. Not using your full range of motion- If you are not using your full range of motion when performing your exercises, you can be sure that you are wasting your time. Be sure you are using correct form to be sure you are getting the results you desire.
7. Not seeking the advice of a professional- If all the top athletes have coaches and professional trainers, don’t you think you could use their advice? Having a trainer will help you to get further along in your training then trying to do it by yourself. He or she will help you to use proper form, technique, rep ranges, tempo, rest intervals and exercise combinations to maximize your results and minimize your frustrations

Now that you have a baby in your life, you’re probably realizing it’s a lot harder to get your workout routine into your busy day. Don’t fret, there are a few simple things you can do to get back on track.

Once I started having babies, I found it was much harder to find time to workout. So, I decided, if I got started a few changes at a time, I would get my workout routine back into my “now busy” lifestyle. How do you eat an elephant? One small bite at a time!

Change what you’re doing right now.

The first thing I decided to do was to change the way I got around. If I could walk somewhere instead of drive, then I wouldn’t have to use my car. Gas prices are through the roof right now, so it made my husband and his wallet happy to boot; Killing two birds with one stone.

My training doesn’t always go as planned. With more time spent in the house I found little things throughout the day helped to get my fitness routine back into gear. For instance, if I’m sitting on the floor with my daughter, I would make it into a counting game and start doing sit-ups and push-ups.

Give yourself mini-goals to achieve.Try to give yourself a goal and then work for it one step at a time. By giving yourself goals, it helps to keep you motivated and focused. My next goal is participating in my first marathon. That sounds like a huge goal to set, but it’s all about smart scheduling. Because there are so many things that can get in the way, adding smaller goals to work towards will get you to your bigger goal in manageable chunks. You can even reward yourself with a new outfit or a day at the spa with each mini-milestone you hit.

Here is a workout routine I follow:

Make sure your workout routine is a combination of aerobics and weights

Day 1: Run (at least 30 minutes)

Day 2: Chest, triceps, legs, abs + run 3o minutes

Day 3: Rest ( take a walk around the block to keep yourself motivated, it makes a difference)

Day 4: Back, shoulders, biceps, abs + run 30 minutes

Day 5: Run 30 minutes

Day 6 : Run 45-60 minutes

Day 7: Rest - Do Absolutely Nothing

Supplement it with healthy eating

Lean meat, complex carbohydrates from fresh fruits and vegetables and whole grains, all followed with plenty of water, is the perfect recipe for success. The greatest secrets to fat loss lay in what you eat, not some magic pill you can buy in a a magzine.

Kick the habit

Kicking the sugar habit may be the hardest part of your post natal comeback. It was very hard for me to do this, but I did. I found sugar was not only in cake, ice cream and cookies but it was hidden in foods I thought were good for me. When I was craving ice cream or cookies, I would find relief in a healthy bowl of cereal with a little Splenda sprinkled over the top. It literally saves me. But, be careful not to have this too late in the day. Give your body time to burn those extra carbs.

As you start your post natal exercise program and workout routines, you’ll be confronted with 3 huge lies about exercise. These are the things I keep hearing from people who don’t know what they’re talking about. I wouldn’t care as much if these lies didn’t act as hurdles for so many well meaning moms as they start on the road to fitness success.

I’m sure there are more than 3 lies you’re going to hear, but these are “The Big Three” causing the most trouble. I’m not going to engage in the debate over low-fat versus low-carb versus high protein. I’ll save that for another day. These are the things we can all agree on and move forward toward our fitness goals.

1. More is better.
   Even God rested one day a week. It’s probably a good idea you did the same thing. You might want to even consider resting 3 or 4 days each week. Working out is only one half of the fitness equation. The other is resting. Your body regenerates and rebuilds when it’s resting. That’s when your muscles are restored and grow back even stronger. If you’ve been working out 7 days a week, 365 days a year, try this and see if you don’t make even bigger gains than before. You’ll be surprised. Less is more. Workout to live, do live to workout.
2. I don’t want to look like a guy.
   You won’t! Even if you try with every ounce of energy in your body, you’ll never look like a guy. Moms are always apprehensive when I suggest lifting weights. The instant answer is always “Eeek! It’s so gross when women look like men.” I agree, it is gross, but it won’t happen and here’s why. You don’t have enough testosterone in your body to look like that. If you see a women with all sorts of muscles bulging all over the place, you can almost always bet she’s been artificially enhancing your bodies ability to build muscle.
3. Reducing fat in specific areas.
   If you do crunches all day long you’ll build the muscles in your abs, but you won’t reduce the fat directly from your belly. It just doesn’t happen. When you burn fat, your body takes it from all over, not just your stomach. It’s impossible to tell your body where you’d like it to burn the fat. This doesn’t mean you can’t do some spot shaping or toning through specific workout routines.

Can we finally put these exercise myths to bed? It’s extremely frustrating to try spot reducing and not get the results. It’s frustrating to try to get in your best shape and shy away from the weight room and there’s nothing more frustrating to workout 7 days a week and not see the results equal the effort. No more lies!

It goes without saying, you’re going to be the best at the things you love. This applies to work, school and even fitness. If you don’t love working out, you’re going to do them half-heartedly and not see the gains you were hoping to see. This will only compound your frustration and dislike of exercise.

So, here are 6 steps to help you fall in love with exercise. Go down the list and check off the items that apply. The ones that don’t apply are probably the ones that are holding you back. As with most things, there’s the 80/20 rule. 80% of your frustrations are coming from 20% of your activities. Let’s take a look:

• Stay hydrated and cool.
  When you’re sweating, your body is becoming dehydrated. That’s where all that moisture beading up on your skin is coming from. So, make sure you’re drinking plenty of water during your workout. When you feel thirsty, have a drink of water. Don’t make your body wait. Before your workout make sure you’re getting plenty of fluids into your tank. Try to drink at least a quart of water before you even begin.
• Conquer insomnia with exercise.
  Try exercising around 5pm at night. This is a perfect time to help you get a good nights sleep. Too soon and you’ll be pooped long before your day is done. Too late and your body will be too hyped to sleep.
• Aerobics for at least 20-30 minutes.
  Studies show the amount of fat your body burns increases dramatically after 20 minutes of aerobic exercise in your target heart zone (70-90% of your max heart rate). If you’re exhausted 15 minutes into your workout, slow down, but keep your heart rate above 70% of max. Most people who are worn out too soon, are pushing themselves too hard. Slow down and increase the time. The benefits of this will show up in more rapid weight loss and that keeps us all motivated.
• Mix it up to keep your interest.
  Don’t get caught in an exercise rut. If you’re usually running, try roller blades or even speed walking. If you’re aerobics class is getting dull, spend some time on the tennis courts. When you mix up your workout routines, you not only decrease boredom, you also increase the effectiveness of your workouts.
• Take a fitness vacation.
  Almost everyone who goes on vacation ends up putting on 5-10 lbs or extra weight while they’re away. Turn this whole concept on it’s head by booking a fitness vacation. You’ll still go to exotic places and have time for relaxing by the pool, but you’ll also kick start your post natal exercise plan. They’re even family friendly spas which will teach you (and your kids) to eat right and make exercise fun.
• Heat things up OR cool them down.
  Working out in colder climates will burn more calories because your body expends energy just keeping things warm. But, don’t worry if you live in a warmer climate. Working out in a warm and humid environment requires your body to expend extra energy keeping you cool. Try to break things up be getting out of your normal environment. If you live in Florida, plan a vacation to Aspen for some skiing. If you live in Minnesota, plan a snorkeling trip to the Florida Keys.

There you go, 6 simple things you can do to get from exercise boredom to exercise excitement. It’s no secret, physical fitness for moms, dads or anyone is about lifestyle. When exercise becomes a normal part of your lifestyle, it becomes something you love. How many people sit down each night and struggle to find something interesting to watch on TV because wathing TV is what they do every night. It’s their lifestyle. You’ll even endure a boring program if it’s part of your lifestyle.

Are you working out everyday, but seeing no results? It could be because you are not using your time to it’s full potential. When starting your postnatal exercise program, the way you make use of your time makes all the difference. Use your precious minutes wisely by staying away from these top 10 time- wasters

1. Light weights, lots of reps: If you’re looking to build strength and muscle, you won’t get very far doing 50 reps with 2 pound weights. Up the weight and decrease the reps so you can do no more than 15 reps per set.
2. Failing to plan: Don’t wander around the gym or get side tracked at home. Before you start your workout, make a list of six to eight exercises for a variety of muscle groups and have in mind what cardio activity you’re planning on doing. Then once you get to the gym, you can get started right away.
3. Poor form: You may think you’re training hard but without proper form not only are you sabotaging great results, you’re at risk for injury. Ask a trainer for help to make sure your are doing your exercise correctly.
4. Too much resting: Don’t rest longer than 30 to 90 seconds between sets. If the machine you want to use is already busy, do some push-ups or sit-ups while you wait.
5. Social butterfly: Although a workout buddy is a great idea, make sure you are not talking through your whole session. Save the talking for your warm-up and cool-down.
6. In a rut: Muscles can adapt to your workout routine. Do you always use the elliptical? Try using the treadmill instead. If you have a favorite bicep exercise, try a new one in place of that one. Always keep your muscles guessing for maximum results.
7. Reading or watching TV: If you like to watch TV or reading your favorite magazine while you workout, then chances are that you are not giving your workout the attention your should be. Focus on your training and push yourself.
8. Muscle isolation: Doing separate exercises for each muscle group can leave you with little time for each. Concentrate on compound moves like push-ups, squats, and dead lifts that use more than one muscle group for greatest gains.
9. Changing clothes: Walking to the change room, finding a locker, changing into your gym clothes and tying your shoes just used up 10 minutes. Get ready at home so you can get started right away.
10. Afternoon exercise: Although fitting in your training at anytime is great, chances are you’re more likely to skip your afternoon session or cut the time short if something else comes up. Try working out in the morning to get it done early and feel great the rest of the day.

Hopefully these 10 simple things can help you stay focused and make great use of your time. There’s always something else you could be doing instead of exercise, but none of them are going to help you get into the shape you’ve been seeking.

When you’re pregnant, it’s important to gain some weight for the health of your baby. The weight you gain is used to support your growing baby and to make sure you have enough calories to breastfeed.

After giving birth, mothers will naturally drop some weight, however, if you gained too much weight you will have to work at taking off those last few pounds. Your road to a post natal exercise program starts with finding the time when baby is with you. Here are a few tips that can help you get back into shape and not lose out on the quality time with your baby.

Aerobic Training with baby:

The first thing I recommend is to invest in a three-wheeled stroller. These strollers will allow you to do your aerobic workout while keeping your baby with you. You can roller blade, run, jog, or walk your dog. Also, you can invest in a baby backpack. Backpacks are great because not only can your baby go with you, but he or she will add weight which will make your muscles work harder and help you burn even more calories.

Toning muscles with baby:

• To work your biceps, try holding your baby in front of you and curl him up. Do 3 sets of 10 reps.
• To work you triceps and chest, lay on you back and push the baby up and down(from your chest). Do 3 set of 10 reps.
• To get a great workout for you shoulders get yourself into a sitting position and raise your baby up and down over your head. Do 3 sets of 10 reps.
• Try doing squats also while holding your baby for a great leg workout. 3 sets of 10 reps.
• A fun exercise for your baby is push-ups. Place your baby on their back underneath you. You will get a great arm and chest workout, but the best part is listening to your baby laugh and play with you.

Getting back into shape can be hard, but with time, patience, and planning, you will soon see yourself fit and sexy once again, while building that special bond between you and your baby! Just remember to take it slow when getting started and get an ok from your doctor before starting any fitness training program.

Being a wife, mom, employee, cook, chef, and whatever else is demanded of a mom, can leave very little time for yourself and your needs. One of the main reasons people never start on the road to a post natal exercise routine is lack of time. Even once someone has started, something will happen that disrupts the routine. Maybe it’s the kids getting sick and staying home from school or the boss just dumped a huge project on your desk, causing you to stay later each evening.

Get on the ball

A very simple trick to help keep yourself focused on physical fitness is to replace your office chair with a pilates ball. These cost less than $20 at Wal-Mart or Target. That’s less than one months gym membership and it will get a lot more use for most people. Just sitting on the ball all day long will help work your core and keep your posture is perfect shape. Also, when you’re done eating a healthy lunch, squeeze in a few hip lifts.

The dumbell in the cubicle next door

I’m not talking about Frank in accounting, I’m thinking of the ones you hold in your hand and provide a little resistance training. A basic set of dumbells kept under your desk can take you a long way towards your physical fitness goals. Curls, tricep extensions and numerous other exercises are easily accomplished in even the smallest of cubicle spaces. A basic 20 lb set of dumbells are less than $35 at Wal-Mart. Again, less than most monthly gym memberships.

Eat and run

They’ve always said it’s not polite to eat and run, but I think it’s one of the best things you can do. Once you’ve eaten that healthy lunch, slip on your running (or walking) shoes and get your metabolism rolling again. Most people get 30 to 60 minutes for lunch. Even if you can only fit in a quick 10 minute jog, take some time before lunch is over to put your body into gear. Not only does this burn a few extra calories (1 mile of walking for the typical person will burn almost 100 calories), it increases your metabolism, thereby increasing the amount of calories burned throughout the rest of the day.

I’m sure you can come up with a number of other ways to squeeze a few minutes of physical fitness into your day. It’s not always easy, but there’s always an option either way.