The Power in Never Missing a Monday Workout!?

The Power in Never Missing a Monday WorkoutThe Power in Never Missing a Monday Workout!?

 Have you ever heard the phrase “Never miss a Monday workout!” ? It’s more than just a motivating quote. It can set the tone for the whole week and your more likely to workout again on Tuesday-Friday! I’m going to share with you all my weekly routine. Its important to workout a different every muscle group everyday so that you don’t overwork one area and become injured.

Example Weekly Workout Schedule

Monday: Arms
Tuesday: Back and Shoulders
Wednesday: abs and cardio
 Thursday: Booty, booty, booty
Friday: Leg day! yes you have to haha and dont forget your calves
Saturday : Cardio or Yoga
Sunday : Rest or Stretching Yoga

Top Reasons to Not Miss a Monday Workout

1. Your more likely to workout the whole week if you start Monday
2. Wearing yourself out leads to better sleeping patterns
3. Exercise lowers anxiety
4. Exercise lowers depression
5. Working out helps boost energy levels
 I love working out in just a sports bra but I would never go into a gym and do it which is another great reason to start your own gym in your house ! So you can wear whatever you feel comfortable in. I find that it helps me stay motivated when I can either see muscle growing or I can tell if I’ve been slacking. I plan to start creating some workout videos to put out on Mondays!
The Power in Never Missing a Monday Workout

Nike Pro Sports Bra// Nike Training Gloves// Nike Thermal Running Pants// Nike Running Shoes

 

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How Sunday Prep for Monday is valuable to your Career

How Sunday Prep is valuable to your Career

How Sunday Prep for Monday is valuable to your Career

Note: This post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!

There are a lot of small habits you can start doing on Sunday to prepare for work on Monday and make yourself look more professional and save you time during the week.

Pick out Your Work Outfit the Night Before

If your not a morning person like me, then it helps to plan out what your going to wear the next day. The saying “Dress for the job you want” and “Dress to impress” are note worthy advice to remember. It’s important to plan in order to succeed with anything that you do, but especially when it comes to dressing for your job. If you look professional at work not only will people notice you, but they will take you more seriously. You also never know who you are going to meet during your lunch break too whether it is the CEO, a potential new hiring company, or future husband.

Have a Binder Ready to Take Notes

I’m always impressed when people have a professional binder to take notes, keep business cards, or resumes. I bought my leather Resume/Note carrier at my college JMU’s bookstore. I highly recommend purchasing one and bringing it to interviews and to work for conference meetings, you will really impress your interviewer or boss.

Gathering your Work Equipment

Its a great idea also helps you get together important things such as where your keys are and a huge one for me, my badge to get into the office! Forgetting that causes a hassle for the whole day to get in and out of the building.

Meal Prep on Sunday

Meal Prepping on Sunday is a great way to save yourself time and energy throughout the week. Having a good diet allows you to concentrate on the things that matter instead of being hungry. Eating healthy can help you feel better and perform better at your job when your brain has the necessary nutrients. Meal Prepping will also save money and is kind to your waist line.

Business Notebook JMU

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All You Need to Know for Starting a Home Gym Right Now

How to Start an Apartment or Home Gym

Home Gym      

Today I want to share how and why I started my own home gym. Plus, I will list five reasons why you should too! After spending many years of expensive gym memberships and locked in contracts I decided I was finally going to start my own gym because it would allow me to save money, fit my schedule, be in my home, be the best investment I can make, and of course health reasons!
Note: This post contains affiliate links. This means that I may receive a small commission (at no cost to you) if you subscribe or purchase something through the links provided. You will never see me post a link to a product or service that I don’t use myself or truly love!
Home Gym

How to get a Home Gym for FREE

Yes, you read that correctly, for free! If you have a little (maybe a lot) of patience and are old enough to sign up for a Dicks Sporting Goods Credit Card you can get all your equipment for free from their Dicks Sporting Goods Credit Card Scores Points! It will take about two or less years depending on how much you use your credit card. I put everything on it from groceries, gas, and you can even put bills (utilities, Netflix, etc) on your card which I suggest you pay off right away. Earn one point for every dollar spent. 300 points = $10. You will need Below I have broken down what you will need for your basic home gym. All of the following prices are based off of Dicks Sporting Goods products.

Dumbbells:

(2) 5lb at $5.49 each = $11.98

(2) 10lb at $10.99 each = $21.98

(2) 15lb at $16.39 each =$32.78

(2) 20lb at $21.79 each = $43.58

(2) 25lb at $27.29 each = $54.58

(2) 30lb at $32.69 each = $65.38

(3) 35lb at $38.19 each = $76.38

Total for Dumbbells: $306.66

Total money spent/Points Needed:  9,300

Plates:

(4) 2.5lb at $2.99 each = $11.96

(4) 5lb at $5.49 each = $21.96

(2) 10lb at $10.99 each = $21.98

(2) 25lb at $27.29 each = $54.58

(2) 45lb at $48.99 each = $97.98

Total for plates: $208.46

total money spent/points needed: 6,300

Kettlebells:

(1) 15lb at $29.99 each = $29.99

(1) 25lb at $44.99 each = $49.99

(1) 35lb at $79.99 each = $79.99

(1) 45lb at $89.99 each = $89.99

total for kettlebells: $249.96

total money spent/points needed: 7,500

Bars:

(1) Barbell at $79.99 each = $79.99

(1) Barbell Pad at $14.99 each = $14.99

(1) Curl bar at $62.99 each = $62.99

total for bars: $157.97

total money spent/points needed: 4,800

Mats:

(2) Yoga mats at $21.99 each = $43.98

total for mats: $43.98

total money spent/points needed: 1500

Stability Balls(sizes vary on your height):

(1) 55′ inch ball at $24.99 each = $24.99

total for stability balls: $24.99

total money spent/points needed: 650

Equipment:

(1) Bench at $179.99 each = $179.99

total for equipment: $179.99

total money spent/points needed: 5400

 

Total Cost: $0

Total Savings: $1,172.01

Total points: 35,450

Total Spent on Credit Card: $35,450

This would be about the equivalent of you putting a car your credit card. However since your credit line may vary from $1,000 to $8,000 or more, you can see how it could take you a while to get all of this equipment. Even if you put $5,000 on your card per year for groceries and gas you could get this home gym in about 6 years. Getting it in intervals has its pros in the sense that you will get re-motivated every time you get a new piece to your gym.

 

Reasons to start a Home Gym

1. Saving Money

In the long run you will save an enormous amount of  money by buying your own equipment. In the beginning it may seem like a lot to invest but that will turn into long term savings of monthly and/or yearly fees that you won’t have spent on gym memberships since you were smart and invested in your own gym! You will also save money by not having to drive to the gym, hidden gym, joining fees, and cancellation fees. Your whole family can enjoy your home gym which cuts down individual gym fees or family gym plan fees!

2. 24/7 Availability

Whether your a morning person, midday, or night exerciser you’ll never have an excuse to miss a workout, even if it’s for 10-15 minutes. Your more likely to workout when there is bad weather because you will not have to drive in the rain or snow.

3. Doesn’t have to take up a lot of space!

Starting a gym in your house does not have to take up a lot of space if you do not want it to. I was excited to find this weight rack that has three levels for storage of dumbbells, kettle-bells, weight plates and even medicine balls because it stored so much in such little space. Its perfect for small apartments and can fit into any bedroom.

4. Easy to afford / Great Investment!

Biggest tip for people who say they don’t have the money: BUY PIECE BY PIECE
I have been buying weights piece by piece, so there has been no excuse for me that it is too expensive when I buy as I can. It’s great if you can buy everything all at once and save money that way, but I find it easier for me to by piece by piece. Its motivating as well to keep getting a new piece of equipment from time to time to keep my exercises new and interesting. Some things that I have put into my gym space that are not pictured : fan, mirrors (I got these off of Craigslist for free), and resistant bands. Another way to afford a home gym is to put all the money you were going to spend on a gym membership towards equipment!

5. Health Lifestyle!

Exercise helps you fight off a ton of diseases such as diabetes, heart disease, obesity, and the list goes on. Having a healthy lifestyle will help you save money on hospital bills and prescriptions from small cold antibiotics to more serious medicines. Exercise delivers endorphins to your brain and boosts your mood helping with depression and anxiety. Along with these benefits it helps you sleep better and gives you more energy.
Dumbbells
 Kettle-bells 10lb Kettlebell // 15lb Kettlebell//20lb Kettlebell//25lb Kettlebell//35lb Kettlebell//45lb Kettlebell//55lb Kettlebell
Weighted Plates

Gym Check off list:

1. Dumbbells 5lb to 45lb
2. Plates 2.5lb to 45lb
3. Kettlebells 15lb ,25lb ,35lb 45lb
4. Stability Ball
5. Yoga Mats
6. Curl Barbell
7. Bench
8. Steps
9. Mirrors
10. Resistant bands
How to start a Home Gym
 Weights Storage Rack//Stability Ball //Purple Yoga Mat
Leave in the comments below about what is your favorite equipment to use at home!

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