After a month of strength training, I hope your body is in a place that has you ripping off your cover up at the beach or pool.

But just in case you're not there yet and are still looking for the motivation to brave the weights, here are three fundamental truths about weight training I learned while working with Elisa this month.

1. You have the time. We're talking 30 minutes per week, twice per week. Most people will ask you to commit to three times a week, and that elusive third time can put us in a tailspin and make us feel bad. So let's just do two, but let's do them. We're talking about your health, hotness and longevity here. Quality of life. Length of life. General feeling of bliss. One hour per week.

If you have the time to talk on the phone, watch TV, or read this blog posting (gotcha!), you can do it. 

Elisa has very little time, but she decided that this was a priority, so it took the place of collapsing into a chair at night (and interestingly enough, working out gave her more energy). So time isn't the issue; next excuse. BTW, if finding a good strength training workout plan is the excuse, find inspiration in one of Elisa's solutions and find your workout online. Next excuse?

2. Stronger is always better. You're not going to turn into a bulky Schwarzenegger-like pro-wrestler. Really. That kind of bulk takes a lot more than a couple of dumbbells.

Being strong is its own reward. You stand taller, walk with more confidence, are able to do...well...just about everything with more ease. Walking up stairs, carrying laundry, groceries, enjoying a stimulating love life. You name it. Life is better when you're stronger. 

Elisa did one thing this month that made her very happy --  she took her daughter for a bike ride as one of her strength training days, and they rode around their (very hilly) neighborhood. I look at the photo below of Elisa's neighborhood, and my thighs burn just imagining it. 

But there they were, mom and daughter out for a bike ride. Elisa described watching her daughter pedal up those hills, working so hard to take that hill, and how it made Elisa so proud -- her little girl was giving it all she had. And the result? A stronger mama and a stronger little girl. What could be better?

I’m very self-motivated when it comes to doing cardio activities—running, swimming, and biking—they were always at the top of my priority list when I plan my weekly workout schedule. But squeezing in an hour or two of strength training on my own is more of a mental than a physical challenge, because I have to psych myself into dealing with the crowds at the gym after work plus the temptation to go home after a long day. 

My new source of motivation is cashing in on prepaid workout sessions at what I like to call “boutique” studios or fitness groups. If you're in a workout rut or if you like your routine but need to give your muscles more or a different challenge, the Groupon or Living Social classes can help with that. Plus, for people who get bored easily or are just looking for something new, you can take a few classes without serious commitment. I’m curious about these small local businesses that have carved a niche in the fitness scene and amazingly built up a loyal clientele in a short period of time, partly due to their unique routine and the small studio atmosphere. And the focus of their workout is on some form of strength training from ballet to boot camp. My experiences have left me wanting to come back for more at some gyms, others won’t get my business.

Here are some things to consider when you are taking a new class or trying out a facility to decide if you want to sign up for more sessions:

1. Are the instructors certified?
2. Do the instructors acknowledge first timers to their facility or beginners?
3. Does the teacher give adequate attention to the participant’s ability and progress during the class and offer suggestions for modifications?
4. Are you comfortable with the atmosphere in the facility and the cleanliness?
5. Can you afford it? The on-line promotions are super discounted deals compared to what you would normally have to pay.

 Do you have any tips for those looking for fitness deals or those trying new facilities?

When I first embarked on June's Healthy Habit, I read over the strength training tips in the issue. My challenge, is nearly word-for-word Jeff Vincent's challenge (The Cardio-Happy Traveler). Although I don't travel nearly as often as he does, I, too, treat strength training in an unstructured way, doing exercises, using machines, and counting reps randomly whenever I had energy left over after doing 30 minutes of cardio.

One of the tips given to Jeff was creating an exercise log. Although I haven't noted in detail my strength training exercises each time I hit the gym, I have written down a couple exercise circuits I can do, along with a recommended number of reps on my iPhone. After a bit of cardio, I can turn on my phone and refresh my memory. Because of this, I've seen a difference in the frequency and quality of my strength training. I'm not just spending 10 minutes on the leg press, 2 minutes on bicep curls, a few overhead presses here and there.

I've been better at incorporating strength training into my workouts now that I have a plan I can stick to and never have to second guess my time spent off the treadmill or bike. 

Tell us: Has anyone else used any of the tips and found that they've helped in strength workouts?

When I started working with Elisa, I knew she was busy, but I didn't know that she was crazy busy.

This week, she confessed, "You know that line, 'if you can't get it done, give it to a busy person'? I'm that person. I'm the crazy one." And this coming week is exceptionally so; in addition to her full-time job, raising her toddler and 7-year old daughter, Elisa has a board meeting, a trunk show, and yet, this week, she knows she'll find time to work out. 

She knows she can because she did. 

You see, last week was crazy too, but she worked out in the home gym on Thursday night, took a hilly bike ride with her daughter on Sunday. Best part: she didn't coast when she could have, she cranked the gear way down to get the most muscle training out of the ride. Plus, she found time to work out during  lunch two days this month.

So that's a total of four workouts.

I only asked for two.

By: Gabe Chernov

I recently realized that in the past, my long stretches of absence in the gym weren't really due to a lack of time or motivation—it was boredom that kept me from coming back. Without really being aware of it, I'd put myself into a fitness rut; it wasn't just my body that had stopped responding to the routine, but my head just wasn't it in anymore.   

Before deciding to revamp my workouts, I liked my routine because I felt that it worked for me. I knew what I was doing and felt comfortable working through the routine on my own. But when that comfort zone became downright dreary, I found myself feeling less and less inclined to head to the gym at all. Enter my fitness consultant, Myatt.
 
Myatt suggested that, to decrease boredom in my workouts, I could do each exercise four different ways. I now rotate between the four methods he recommended (barbell, dumbbell, machine, and resistance band). I enjoy using the same method for each exercise. One day's routine will involve only barbells and the next day's routine will consist of machine exercises. This changes up my pace and keeps things fresher.

I also really benefit from focusing on one side at a time, which allows me to concentrate more productively on each specific muscle. I feel like I get a better work out this way, and I enjoy the effort it takes to maintain proper form and control.

I now also know that my weight training routines should be anything but routine. Once I feel like I can do my workout routines in my sleep, my body is definitely ready for some change. Adding some variety to my workouts has helped me stay with the program and has actually helped me get in better shape.

Find Myatt's simple, fast workout routine.

Elisa's goal was to do strength training twice last week, and the good news is she's batting .500. She was able to get up early on Friday and walk her hilly neighborhood loop, but somewhere between her son's 1st birthday party this weekend and her trunk shows, she wasn't able to sneak in a second session.

This week, Elisa was eager to figure out a new approach. She needed something more than "just go downstairs and work out with weights"; Elisa wants to maximize her time, and going down to the basement with 20 minutes of time and a faint memory of some old, stale exercises wasn't going to work. Enter, the Internet! It's not just for bargain shopping; it's also a place where you can find customized workouts, whether you prefer videos, or printouts (like Elisa). Elisa had been receiving lots of "lose weight, get fit" emails (aren't we all, 'tis the season!), but this time, she finally clicked on the links. Soon she found herself with core workouts, strength workouts...really, more workouts than she could use in a lifetime. She printed out her favorites and plans to use them this week.

Do you have web-workouts that you can share? We'd love to hear about them!

Elisa has a 5-minute workout on the exercise ball, a condensed core workout (15 minutes) and a few more modules. She plans to let her workout grow to the time she has. No workout is set in stone, and nothing scary like a 90-minute commitment.

Elisa is our June: Get Stronger coaching client, and we'll be working together to find two days a week where she can strength train.

Last weekend, Elisa celebrated her son's 1st birthday with her husband, 7-year-old daughter, friends and family. She's intent on losing the baby weight and loves to exercise. She describes herself as "strong, agile, and coordinated," and in the past has played tennis, basketball, biked, and loves taking classes at the gym.

She's an entrepreneur and has started (and sold) a couple of successful businesses. Prior to having kids, she always found time to exercise. She's Italian, loves to cook, and incorporates a lot of fruit and vegetables in to her meals.

Elisa has a lot going for her in terms of healthy living. What she doesn't have is time. She leaves the house at 6AM for her job, and isn't home until 5PM, where she's got just enough time to prep dinner and do the baths before her kids go down to sleep.

So where do we find pockets of time for Elisa? There's no way I am going to ask her to wake up earlier than 5AM for exercise. And after those kids go to sleep is the time she always plans to exercise, but never gets it done. Instead, she plops down into a chair for a well deserved rest and beats herself up for not exercising.

That's a big old red flag for me. I hate to hear that anyone is beating themselves

Ok, I already know that adding muscle helps burn real calories while I’m watching Real Housewives, but I’ll confess I’ve fallen off the weight lifting wagon. I was a devoted Body Pump attendee—a class at my local Y where you lift dumbbells in sync to Top 40 hits—until a few months ago.

What did I like about it? Honestly, I liked how efficient it was: We were over and done and had worked most of the major muscle groups in a little less than an hour. It allowed me the opportunity to listen to my musical guilty pleasures. It was a woman-centric weight lifting opportunity without interruption from the grunting, straining scary dudes in the real weight room (does anyone else liken a walk through the weight room to a zoo field trip?).

So I fell off the wagon during my recent elliptical kick (maybe I can blame it on the need to control my workout soundtrack?). I think I’ll take this month’s challenge as an opportunity to move my weight workout back home, away from the zoo animals at my gym. Maybe there’s some truth to the whole idea of working in reps between commercial breaks. I already own two 5-lb weights, but I know they’re not challenging enough. I like the tip in this month’s article that suggests you should only use weights that allow you to do an exercise 8 to 12 times. I think I’ll add resistance bands and heavier hand weights to my next shopping list.

What’s your favorite at-home strength move?

By: Debra Richman

I’m not sure why I agreed to waking up any earlier than I already do. It’s not easy getting up at 4:45 AM each day. Dial that back to 4:15 AM and it’s a form of torture. I wouldn’t be honest if I didn’t tell you that I have pressed the snooze button (something I normally never do) on more than one occasion and skipped the extra early morning workout routine; but on the mornings that I have managed to get myself up and moving earlier than usual, I’m grateful for it. Fortunately, I don’t have to go far...the treadmill, free weights, exercise ball, and dyna band are located on the other side of my bedroom (luckily, my husband is a heavy sleeper!).

No matter the time, it’s amazing how you wake up  and are energized minutes into a workout routine. Once I turn on the treadmill and start moving, I don’t even think about going back to sleep. In some ways, it’s therapeutic. And given the time of day, NOBODY is bothering me. It’s rare that I get 30-minutes of uninterrupted time in my home. And it’s peaceful. This time of year I even hear the birds chirping outside.

So what am I doing? A little bit of this and a little bit of that. Some days it’s the treadmill and nothing else. Some days it’s the exercise ball, floor exercises and free weights. And everyday I now do squats while blow-drying my hair (at that point in my morning routine my husband is up and I can hear him shout, “there she goes again.”).

This past weekend, I took Cooking Light’s "Get Stronger" advice and made “playtime for Mom” my workout and tried to teach my son, Jake, to ride a bicycle in our backyard (the backyard part was a big mistake). It’s clear that teaching him to ride will be a project over the course of several weekends, so at least I can look forward to sleep on those mornings.

If you’ve never been a believer in using yoga to get in shape, you’re missing out on one of the most practical, time-sparing workouts you can do for your body. Why is that? Because if you take away all of the spirituality of yoga, the poses themselves are still terrific non-impact stretches and body-resistance exercises that help you loosen up and strengthen your muscles simultaneously—using nothing more than your own sense of balance and bodyweight.

Need more reasons to try it? Yoga can help recorrect the alignment of your spinal column, improving your body’s overall posture so you can breath deeper and feel more energized throughout the day. It also teaches your muscles to work together, helping you build functional strength that can improve your performance in any activity or sport.

That said, I have four poses you can do right now—no experience necessary—that can improve your life dramatically. Four moves that can help alleviate back problems, prevent muscle strain, improve your posture, increase your circulation and even help you burn a few calories. Best of all—all you need is a quiet space and a few minutes to spare to do them.

BEFORE YOU START
For each of these poses, always perform them barefoot for better stability. Also, every time you breathe, do it deep and slow through your nose, taking at least four seconds to inhale and four seconds to exhale. I recommend performing each of these poses in any order at least three times weekly, taking a day off in between until your muscles become more familiar with the moves. Eventually, you can try to do them each and every day if you wish.

The Boat
Sit on the floor with your legs bent in front of you, knees together and feet flat on the floor. Reach your arms forward so they touch the outside of your knees, palms facing towards each other. Keeping your legs fixed in a bent position, slowly lean back, raising your feet up about 12 inches up off the ground. Balance yourself on your tailbone and try to hold this position for six to eight deep breaths.

The Lightning Bolt
Start with your feet together and your back straight. Straighten your arms overhead and press your palms together. Bend your knees until your thighs are almost parallel to the floor, then bend at the waist and lean forward slightly. Your body should now look like a lightning bolt. Hold this pose for five to six deep breaths.

The Cobra (pictured above)
Lie flat on your stomach with your legs together and hands flat on the floor along the sides of your chest. The tops of your feet should be flat against the floor. Keeping your elbows in close to your body, inhale as you slowly straighten your arms and raise your head, chest and stomach off the floor—imagine you’re being peeled backwards, tilting your head back, then slowly arching your back to raise your chest and ribcage.

Concentrate on letting your abdominals and lower back do all the work. Look up toward the ceiling, hold this pose for five to six deep breaths, then slowly curl yourself back to the floor.

The Triangle
Stand straight and spread your feet about three feet apart. Point your left foot forward, but point your right foot outward so that it points to your right. Finally, place your right hand on your outside of your right leg.

Looking straight ahead, slowly bend to the right, letting your hand slide down your leg toward your right foot as far as you comfortably can. Simultaneously extend your left arm above you so that your fingers point straight up to the ceiling. Turn your head to look up at your left hand, then hold this pose for four to five deep breaths. Slowly return to the beginning position, then repeat the pose again (this time to your left side).