Taking Fitness to the Digital Age

fitness, Fitness on a Budget

WhatsApp pings 10am …”Hi, this is your gym, due to coronavirus the gym has been shut down until further notice”.

If you’re like me, and you need that runner’s high to keep your body and mind in check, then the above message was the doomsday scenario. Forget the toilet paper, I need my weights!

That’s for me, a gym goer…what about the personal trainers, the MMA fighters, the wrestlers, the boxers that earn their livelihoods on everything that Covid-19 forces us not to?

These professions may not be an “essential service” like ambulance drivers and supermarkets, but these professionals are an essential service for the days to come for the mind, body, and soul of everyone, especially during an epidemic are becoming more and more essential by the day, even by the hour.

The good news is…digital communication of physical arts is NOT a new thing. Workout videos, wrestling and MMA fighting have all been digitized starting from TV spots, YouTube and just about anywhere you can find a screen.

First step is to ask yourself, how have you been offering your services until now?

Now, can you replicate that in front of a camera? 

Now, can you use a computer and put things on a membership site?
(check this out https://www.capterra.com/sem-compare/membership-management-software)

Hey! You got a business!

Need more marketing tips? Check out our digital consulting services

Almost any educational based service, even physical can be digitized and presented. No, it’s not going to be AS good as the real stuff and no, you can’t expect your clients to have the equipment that the gym does…

…But here’s the tricky part and here’s the difference between a successful campaign and one that isn’t…

First thing to understand is, people will pay for value, especially in this era when spending has to be done well. So let’s do it well

Option A: The tone down. Equipment is mostly inaccessible, so change up your training program to not need those fancy pieces. Ask yourself, what can you swap in or out of the routine and still get the impact you’re looking for?

A stairmaster can be replaced by stairs, weights can be replaced by stones (carefully).

If you make your training videos with these toned down equipment, making it something that everyone can do, on any budget, you got yourself a winner.

This is also the opportunity to combine in other services that work together such as nutrition during isolation. An endless level of opportunity, perhaps even more than normal.

Option B: The Upsell – People don’t have these equipment, why not get it to them. All stores are suffering. Reach out to these stores and factories and strike a deal that you will help facilitate sales for them.

In turn, you advertise a special discounted deal on the best equipment. All the while you begin earning commission points on these sales. A true win-win for everyone.

Keep in mind your audience, its demographic and how it’s marketed. 

I know these are new-age types of marketing tactics for the down to earth gym goer, these are the times we have to learn to adapt and change…or disappear.

The 5 Top Brands for Spring Sports Gear

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If you’re new to spring sports, you may be a bit overwhelmed by all the gear and lingo that gets thrown around by the more experienced athletes. You may wonder if you really need everything people to talk about, or if it’s OK to start out with a few basics. Nike, UnderArmour, Puma, Reebok, and Adidas all offer spring sports gear. One of the easiest ways to save money on sports equipment is to check online for Adidas deals before heading out to the store or ordering online. 

Baseball

Having a baseball player in the family can be an exciting time, yet it can also be a little confusing when it comes to buying equipment. The biggest question that needs answering is “What equipment is really important to have?” For starters a glove is essential. Baseball cleats are important to prevent injury. A mouth guard would be more for the infield positions. Even if your baseball player isn’t an infielder, it wouldn’t be a bad idea to have one just in case they were asked to play an infield position. A batting glove is good to have during adverse weather conditions like cold or light rain. 

Lacrosse

Regardless of your level of play, there are a few essential pieces of lacrosse equipment that every athlete will need in order to be successful. Lacrosse helmets have traditionally only been worn in the men’s game, but women recently introduced a soft version to make the game safer. There’s only one piece of equipment that will touch the ball, and that’s your stick. Players will need shoulder pads to protect them from checks and balls. The fastest game on two feet requires players to cut quickly, so cleats are required if you plan to play on grass or turf. Many players go with mid-level cleats, similar to the models worn in football. All players wear gloves to protect their hands, fingers, and wrists on the field. Mouthguards are required to be worn at all times when you’re on the field and help to prevent concussions. 

Tennis

There are two basic things you will need to buy or borrow for your first tennis game. A tennis racket and tennis balls are essential items you will need. If you have some sports shoes, shirts and shorts you are basically covered in terms of clothing for your first tennis experience. But later on, you will need to buy shoes or shirts for particular court surface or weather conditions.

Shoes are the most important thing (after a tennis racket and balls) in your tennis career. Different surfaces need different shoes for better movement on the court and preventing unintentional slides resulting in injuries.

How to Make Your Own Home Fat-Burning Workout

fitness, Fitness on a Budget, Uncategorized

So if you’re ready to do a fat-burning workout, but don’t can’t go to the gym or studio because of covid-19, there is a way you can do combined cardio and resistance training at home. Try this workout:

  • Do 10 push-ups or knee push-ups,
  • Then stand and do 15-20 jumping jacks.
  • Next to 10 squats or lunges,
  • Then do 15-20 more jumping jacks.
  • Next, move on to 10 crunches, again followed by 15-20 jumping jacks.
  • Finally, pick a set of dumbbells off the floor and lift them overhead up and down a total of ten times, and
  • Then finish with a final series of 15-20 jumping jacks.

How to Burn Fat Faster

To ensure that reap the greatest fat-burning benefits, remember to also follow these simple rules:

Don’t exercise hungry. A fed body will burn more calories.

Warm up first. Warm muscles will be able to burn more fat.

Use good form. Doing cardio before a resistance exercise makes that exercise more difficult to do properly, so don’t injure yourself. It’s tough to burn fat if you’re laid up on the couch with a thrown out back.

Eat after your workout. Post-workout nutrition will help you build metabolism-boosting fibers of lean muscle.

When Shouldn’t You Combine Cardio and Resistance Training

So when wouldn’t you want to combine cardio with resistance training? If your focus is not to burn fat, but to build strength, you’d be better off doing your resistance training as a separate workout. Similarly, if you’re training for endurance, then you should focus on a high-quality cardio workout that isn’t interrupted by strength training. But if your focus is pure fat loss, then you should absolutely follow the recommendations in this article and combine your weight lifting and cardio in one workout.

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11 Benefits of Doing Lunges Regularly

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woman doing a lunge

Lunges are a popular strength training exercise among people wanting to strengthen, sculpt, and tone their bodies, while also improving overall fitness and enhancing athletic performance.

This resistance exercise is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability. Lunges are ideal for those wishing to get stronger and for current athletes, including runners and cyclists.

Continue reading to take a look at the benefits of lunges along with what muscles they target and a few variation options.

Benefits of performing lunges

1. Weight loss

Lunges work the large muscle groups in your lower body, which builds leans muscle and reduces body fat. This can increase your resting metabolism, which allows you to burn more calories and trim excess weight.

If you’re looking to lose weight, push yourself to your outer limits by including lunges in a high-intensity circuit training routine using heavy weights.

2. Balance and stability

Lunges are a lower body unilateral exercise since you work on each side of your body independently. The single-leg movements activate your stabilizing muscles to develop balance, coordination, and stability.

Working one leg at a time causes your body to be less stable, which forces your spine and core to work harder to stay balanced.

3. Alignment and symmetry

Lunges are better than bilateral exercises for rehabilitation since they can correct imbalances and misalignments in your body to make it more symmetrical.

If you have one side that’s less strong or flexible, spend a bit of extra time working on this side so you don’t overcompensate or overuse the dominant side.

4. Stand taller

Lunges strengthen your back and core muscles without putting too much stress or strain on your spine. A strong, stable core reduces your chance of injury and improves your posture, making common movements easier.

Benefits by type of lunge

5. Stationary lunges

Stationary lunges target your glutes, quadriceps, and hamstrings. You’ll put most of your weight on your front leg and use your back leg to balance, stabilize, and support your entire body.

You’ll want to get the form down since stationary lunges are the foundation for all the lunge variations.

6. Side lunges

Lateral lunges develop balance, stability, and strength. They work your inner and outer thighs and may even help to reduce the appearance of cellulite.

Side lunges train your body to move side to side, which is a nice change from your body’s normal forward or twisting movements. Plus, side lunges target your quadriceps, hips, and legs at a slightly different angle, thus working them a little differently.

Pay attention to the outsides of your legs and work on activating these muscles as you do these lunges.

7. Walking lunges

To do walking lunges, you’ll need balance and coordination. The walking variation targets your core, hips, and glutes, and improves overall stability. They also increase your range of motion and help to improve your functional everyday movements.

To make walking lunges more difficult, add weights or a torso twist.

8. Reverse lunges

Reverse lunges activate your core, glutes, and hamstrings. They put less stress on your joints and give you a bit more stability in your front leg. This is ideal for people who have knee concerns, difficulty balancing, or less hip mobility.

Reverse lunges allow you to be more balanced as you move backward, changing up the direction from most of your movements and training your muscles to work differently.

9. Twist lunges

You can add a twist to stationary, walking, or reverse lunges to activate your core and glutes more deeply. Twisting lunges also require balance and stability as you twist your torso away from your lower body while maintaining the alignment of your knees.

You’ll also activate the muscles in your ankles and feet.

10. Curtsy lunge

Curtsy lunges are great for strengthening and toning your derrière, which is excellent for your posture. Strong glutes also prevent and relieve back and knee pain, all of which help to improve your athletic performance and lower your risk of injury.

Curtsy lunges also sculpt and strengthen your hip adductors, quadriceps, and hamstrings as well as improve hip stabilization. Use a kettlebell or dumbbell to up the intensity of this variation.

11. Lunges and squats

Lunges and squats both work your lower body and are a valuable addition to your fitness regime. You may favor lunges if you have low back pain since they’re less likely to strain your back. Consider focusing on squats if you feel more stable in this position.

Since this pair of exercises will work your body in similar ways, it’s a matter of personal preference to see if either exercise feels better for your body or brings you the best results. Of course, adding both lunges and squats to your routine is beneficial.

Muscles worked 

Lunges increase muscle mass to build up strength and tone your body, especially your core, butt, and legs. Improving your appearance isn’t the main benefit of shaping up your body, as you’ll also improve your posture and range of motion.

Lunges target the following muscles:

  • abdominals
  • back muscles
  • gluteal muscles
  • quadriceps
  • hamstrings
  • calves

How to get results 

Lunges are simple, making them accessible to people who want to add them to part of a longer routine or do them for a few minutes at a time throughout the day. You must stay on track and be consistent to maintain your results over time.

If you do lunges regularly as part of a larger fitness routine, you’ll notice results in terms of building muscle mass and shaping up your body. You’ll likely feel the results before they are visible.

You may develop tight, toned, and stronger muscles and start to lower your body fat percentage within a few weeks. More noticeable results may take a few months to develop.

For each lunge variation, do 2 to 3 sets of 8 to 12 repetitions. If you feel yourself starting to plateau, up the intensity by doing more difficult variations, adding weights, or increasing the amount you do.

Source: https://www.healthline.com/

5 Ways You’re Sabotaging Your Workouts

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Few things are more frustrating than seeing little progress after starting a workout routine—and sticking to it—no matter how many gym sessions you log or sweaty laundry loads you do. It’s so frustrating, in fact, that it might even tempt you to quit.

But before you start slacking, know the simple mistakes that could be sabotaging your results—and that you can fix them!

Below are six of the most common workout mistakes people make—and the expert advice you need to get your motivation and progress back on track.

1. Your Goals Are Unrealistic

Set the bar too high and you’re sure to fail. Whether it’s scoring a six-pack in a month or vowing to hit the gym every single day of the week, setting unrealistic goals is probably the number-one way people sabotage themselves, says trainer, yoga teacher, and nutrition coach Kendra Coppey Fitzgerald, C.P.T. When you can’t achieve these unrealistic goals, you’re bound to feel discouraged, which might lead you to give up on your exercise routine altogether.

The Fix: Check in with yourself to make sure your goals are realistic, and adjust if and as needed. Choose a goal you think you can accomplish and then commit to reaching it. So while scoring a six-pack in a month may not be feasible, goals like sticking to a regular workout routine or losing half a pound or so per week are attainable, says trainer and author Jeremy Scott, C.P.T., C.N.S.

Step one is creating a workout schedule that fits your lifestyle. You’re more likely to stay motivated when you have a schedule in place you can really commit to—even if that means squeezing in a quick 15-minute HIIT workout instead of spending an hour at the gym some days.

Then, adding mini fitness goals to your daily routine— such as taking the stairs instead of the elevator at work—can be really motivating, says Fitzgerald. This way, you’ll be more active—and feel more accomplished—every single day.

2. Your Pre-Workout Snack Game Is Off

What you eat (or don’t eat) before you get your sweat on can make the difference between having a killer workout and feeling like a sloth. Most people make one of two opposite mistakes: either eating too much too close to a workout or not eating enough.

Eat too much and your body doesn’t have time to digest and absorb the nutrients in your food, and you might feel sick to your stomach during your workout, says Fitzgerald. If you don’t eat enough, though, you could feel lightheaded and tired, and be more prone to muscle cramps, adds McCall. Your body relies heavily on glycogen (carbs stored in your muscles) during harder workouts, so if you don’t have enough available your body will turn to other less-ideal energy sources—like protein—and your performance will take a hit.

Another overlooked fuel issue: Not drinking enough water in the hours before a workout. Water comprises the majority of our muscle tissue, so you want to be well-hydrated before you exercise, says Pete McCall, M.S., C.S.C.S., C.P.T., master trainer for the American Council on Exercise (ACE). Dehydration can make your body temperature and heart rate rise, which both put extra stress on your body during exercise—so much so that poor pre-workout hydration can actually cut your ability to do high intensity exercise almost in half, according to Sport Nutrition, Second Addition.

The Fix: If you work out first thing in the morning, don’t worry about eating much (if anything) beforehand, since your body still has fuel stashed away from your food you ate the night before, says Fitzgerald. If you’re saving your gym session for later in the day, though, and haven’t had a meal in a few hours, eat something that contains some protein and carbs about an hour beforehand, so you have time to digest. Some of our favorites are toast or a banana with nut butter, a serving of edamame, or Greek yogurt with berries. The carbs will cover your energy needs while the protein will keep your body stocked on the amino acids it needs to support your muscles, according to the Academy of Nutrition and Dietetics.

As for hydration, McCall recommends drinking 16 ounces of water an hour before working out.

And don’t forget to refuel after you work out, too! Nosh on something high in protein and carbs within an hour after you exercise, Fitzgerald recommends. The carbs will restock those energy stores while the protein will help your muscles repair and grow stronger. Fitzgerald’s go-to post-workout snack? Chocolate milk—because it provides protein, carbs and fats.

3. Your Workouts Are Too Repetitive

Yep, there is a such thing as too much routine. Mindlessly run through the same workouts day after day—whether it’s a spin class, weight-lifting session, or any old cardio—and your body will adapt and, eventually, you’ll stop seeing results, according to Fitzgerald. “If your body isn’t being stressed enough, or you’re not putting enough intensity into a workout, your body gets used to it,” Fitzgerald says.

Think of it this way: If a runner jogs at the same pace all the time, they’re not going to get any faster, she says. Bottom line: No matter how much you love a particular workout, it can’t be the only thing you do. And you definitely shouldn’t do it at the same speed or intensity every time.

Plus, doing only cardio—or only strength training—prevents you from developing well-rounded fitness. Cardio helps your heart pump blood (and oxygen and nutrients) throughout your body more efficiently, and helps you ward off cardiovascular issues and chronic conditions like diabetes, according to The Mayo ClinicStrength training, on the other hand, helps your muscle fibers work more efficiently and grow, boosts your metabolism, supports strong bones, and improves your balance.

Women especially may get stuck in a rut of repetitive cardio-only workouts and miss out on the benefits of strength training because they’re afraid of bulking up, says Scott. But without a balance of cardio and strength training, you’ll likely sabotage your metabolism and even gain fat.

The Fix: Switch up your routine throughout the week to include a balance of cardio, strength training, and stretching (such as yoga), so that you challenge your body in multiple ways, says Fitzgerald.

To keep your cardio and resistance training effective, try alternating between high and low-intensity workouts. This will stimulate your muscles in different ways and give your body time to recover between tough workouts, says McCall. Think track or treadmill sprints versus a nice steady jog, or lifting heavy for just a few reps versus lifting moderate weight for a dozen reps.

From there, switch up the tempo, intensity, or order of your strength-training exercises to keep your workouts challenging, adds Fitzgerald. For example, if you usually do squats before lunges, try swapping them, adding more weight to your squats, or turning bodyweight squats into jump squats. You can also mix up your cardio workouts by cross-training and swapping a run for a spin class or a swim. This will help keep your muscles from plateauing and prevent overuse injuries from doing the same repetitive movements all the time, Fitzgerald says.

4. You Skimp On Warmups And Cooldowns

Your workouts are key to making continuous fitness gains—but what you do before and after them matters, too. Let’s start with warming up: If you jump right into a high-intensity workout without prepping your body, you put yourself at greater risk for injuries like pulled and strained muscles, according to Scott. And the same goes if you run out of the gym before properly cooling down, says McCall. During a hard workout, your muscles produce waste your body needs to clear out of its system—and your cooldown and post-workout stretch give it the opportunity to do so, he says. Skimping on that cooldown can delay your recovery process and leave you sore.

The Fix: Spend at least 10 minutes warming up before a workout, Scott recommends. Perform simple moves like lunges, arm circles, toe touches, and hip swings, which get your whole body moving and start to boost your heartrate.

Then, spend about 10 minutes stretching and foam rolling after nailing your sweat session. Stretch all of your major muscle groups for 30 seconds each, and pay special attention to your hip flexors, calves, and hamstrings, McCall recommends. Using a foam roller to massage out your muscles can also help relieve tension and boost recovery, says Fitzgerald. In fact, a review published in Current Sports Medicine Reports found that foam rolling after strength training decreased participants’ soreness later on.

5. You Don’t Take Rest Days

This one might come as a bit of a surprise, but to see results from your workouts you have to rest. Remember that glycogen we talked about earlier? Your body needs time to replenish the stores it used up during your workout, says McCall. If you continue to push yourself on an empty tank, you’ll just feel fatigued and under-perform.

Without solid glycogen stores, your body may turn to protein for fuel—and that’s the opposite of what you want! Your body needs protein to repair damaged muscle tissue and help your muscles continue to grow, so running off protein leaves you more prone to soreness and injury, he says. If necessary, your body will even pull that protein from your muscle tissue and your workouts can actually break down some muscle instead of build it up. And because muscle supports your strength and burns a lot of calories, this is bad news for your overall fitness and your metabolism.

The Fix: Fitzgerald suggests taking a rest day after two or three workout days—especially if any of those workouts were high-intensity (which puts extra stress on your body). Make the most of rest days by foam rolling and stretching to help sore muscles recover, she says.

It’s normal for soreness from a workout to last a day or so, but if you’re still feeling it after a few days, consider it a sign that you’re overdoing it on exercise and putting yourself at risk for injury, McCall says.

Source: by Kate Magill

The Most Dangerous Fat Is the Easiest to Lose

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The Most Dangerous Fat Is the Easiest to Lose

It’s every weight loss enthusiast’s dream to zap belly fat but, far from pure vanity, there’s actually a reason why having a lot of fat in the abdominal region can be dangerous. Fat is stored all over our body, but how does an expanding waistline grow your risk for chronic illness?

LOCATION, LOCATION, LOCATION

Your body’s fat impacts your health differently depending on where it’s stored. While most fat found on other parts of our bodies (think arms, legs, buttocks) are considered “subcutaneous fat,” belly fat is more likely to be “visceral.”

PINCHABLE VERSUS PRESSABLE

“Subcutaneous fat” is the pinchable, squishy fat right between your skin and muscle that helps keep you warm, cushions you against shock, and stores extra calories. “Visceral fat” stores calories too, but isn’t as pinchable because it is located in and around your organs. It’s hidden deep within the belly region, which is what makes it firm (rather than squishy) when you press it.

PROXIMITY

Fat doesn’t just store calories—it’s a living tissue capable of producing and releasing hormones that affect your other organs. Because visceral fat sits near our organs, its release of these chemicals is poorly situated. Having more visceral fat can raise your LDL (a.k.a. “bad” cholesterol) and blood pressure. Visceral fat can also make you less sensitive to insulin, which increases your risk for Type 2 Diabetes.

TELLING BAD BELLY FAT APART

Even if you’re thin, you can still have visceral fat around the abdominal region—being “skinny” doesn’t necessarily mean you’re healthy. There’s no sure-fire way to tell visceral from subcutaneous fat short of an expensive CT scan, but it’s important for you to get a rough idea of what your visceral stores are. Here are a few tricks to figure out where your belly stands:

You’re probably wondering, “What does fruit have to do with it?” These two fruits give a quick visual of where most of your fat is stored on the body. Pears tend to store fat in the lower extremities (hips, thighs, buttocks) as subcutaneous fat while apples tend to store fat in the upper region (belly, chest) as visceral fat. It takes a quick inspection, but this is an imperfect way to tell these two fats apart.

WAIST CIRCUMFERENCE (WC)

Feel for the top of your hip bone (it’s at the same level as the top of your belly button) and circle a tape measure around this point. Remember to relax and don’t suck in your gut (be honest!). Take 2-3 measurements and figure out the average. Men should have a WC of less than 40 inches (102 cm) and women should have a WC of less than 35 inches (89 cm).

WAIST-TO-HIP RATIO

The waist-to-hip ratio (WHR) takes the circumference of your waist (see above) and divides it by the circumference of your hips. To measure your hips, stand in front of a mirror then figure out the widest part of your butt and measure that circumference. Then use this formula:
WHR = (Waist circumference) / (Hip circumference).
Men should have a WHR of less than 1 while women should have a WHR of less than 0.8.

KNOW YOUR FAMILY HEALTHY HISTORY

If your parents or siblings have insulin resistance, heart disease or non-alcoholic fatty liver, you may be at a greater risk for storing visceral fat. Keeping an eye on your visceral fat may be beneficial, but know that the causes of these chronic diseases are complex. If you’re in doubt, it’s best to speak with your healthcare provider.



BANISHING VISCERAL FAT

If you fall in the normal range for WC and WHR, that’s great! Keep working at your weight goals as you see fit. If you’re not there, don’t despair. Because of its proximity to the liver, visceral fat is usually the easier fat to burn. It’s the less risky subcutaneous fat that likes to stick around.

Unfortunately, you can’t forcefully spot reduce fat around your belly no matter how many crunches you do. The next best thing is to live a healthy lifestyle:

  • Go beyond weight tracking. You can track your waist, hip and even neck circumference in the app. Use this feature to see how your measurements change over time as you lose weight.
  • Sweat for 30-60 minutes each day. Visceral fat responds well to regular endurance exercises, such as running, biking, rowing, swimming, that elevate your heart rate. As your body uses fat to fuel exercise, it’ll start using up your visceral stores.
  • Eat a well-balanced diet. Eat a diet high in whole grains, fresh fruits and vegetables, and lean protein with calories set for gradual weight loss (e.g. about 1-2 pounds per week). Cut way back on added sugars and alcohol since these nutrients will more likely end up as visceral fat.
  • Sleep more, stress less. It’s easier said than done, but in order to take care of your physical body, you have to take care of your mental state. Sleep loss and stress can sabotage your health and fitness goals, so learn more about getting a quality night’s rest and use meditation or yoga to calm your mind. Remember, it’s not just about your health; it’s about your happiness, too.

SOURCE: BY TRINH LE, MPH, RD 

How to get your babe to workout

Dating & Relationships, Fat & Figuring It Out Podcast, fitness, Uncategorized

If your goal is to get your honey to lay off the “honey” and hit the gym, the worst approach you can take is a blunt one. No one wants to be told they need to work out, especially if they’ve put on a few “love” pounds over the years. However, you can motivate your significant other to get more fit without hurting his/her feelings or damaging your relationship.

Steps

  1. Take the “let’s get healthy” approach. You want your sweetheart around for the long haul and being out of shape is not only a little unattractive, it can be working against the aging process. Those who infuse cardio and exercise into their lives can help slow down the aging process and prevent chronic and possibly deadly diseases.
    • Let his/her doctor take the blame. Your significant other’s doctor told him/her some tests were a little off–the cholesterol or sugars were too high, for example. Tell your sweetheart you love him/her and that you want to lower the numbers together in the gym.
    • He/she is feeling a bit sluggish and tired lately–exercise can help. Rev the engines and increase energy levels by being more physically active. If he/she complains that he/she is exhausted all the time, consider adding a quick walk or run at night. Once your significant other sees the increase in energy he/she may want to hit the gym to achieve that level of pep.
    • Focus completely on health and not weight. Especially if you are heading into or are already in middle age or beyond, exercise is no longer just to look hot. It keeps the organs healthy and may help your honey avoid the same medications his/her friends have started (i.e. blood pressure pills etc.).

2. Compliment his/her toned physique after one workout. The best way to keep the motivation train running is to start gushing a few days following that initial workout. He/she will love the strokes, which may have him/her continuing with the workouts.

Be sincere and not fake. Don’t tell him/her that after that first workout he/she has certainly lost 20 pounds. However, a compliment like, “Hey, your biceps look firmer or your butt looks pretty good” will take you pretty far.

Don’t deliver a compliment while looking for one in return. Don’t be flexing in the mirror, glance over and then say, “Hey baby, you look hot, what do you think about these guns?” He/she will know it’s a backhanded compliment and see through your ruse.

3. Choose a fitness routine that may not seem like exercise. For example, suggest taking a doubles tennis class together or ballroom dancing. He/she may think it’s a fun way to bond, when in reality you’ll know that you are raising his/her heart rate.

Find something that will interest your mate. Maybe a game of touch football sounds like heaven on earth to you, but to him/her it’s a snooze fest. Consider what he/she would enjoy before you start making plans.

Get friends in on your game. If your friend wants to get his/her spouse or partner to workout too, make it a foursome for added fun (make sure that the spouses are friends before you commit).

Select something he/she can do. Don’t go hard core if your sweetie hasn’t been working out lately or hasn’t worked out at all. Find something you know he/she will find success and enjoy.

Get competitive. Some people are motivated by friendly competition. Consider rolling out a “challenge” where you will see who can be a better golfer, runner etc.

4. Talk about your successful results–without being annoying. Nothing motivates some people more than seeing their partner getting hot and toned while they are still sluggish and doughy (although be careful with this notion as some people may retreat into sloth even more).

Pull out old clothes that you’d been saving for a “skinny day.” He/she may be green with envy if you can fit back into your old size or better yet—the smallest size ever.

Purchase new clothing that accentuates your new figure. Shopping can be fun when you are able to wear outfits you couldn’t fit into before. He/she may see that and want the same for him or herself.

5. Ask him/her to motivate you to work out. Another way to entice your mate to exercise is to act as though (or maybe it’s true) you can’t get motivated to work out unless you have a partner–your significant other.

Ask him/her to help you devise a fitness plan. This is a sneaky way of getting him/her to perhaps look at a fitness plan for him or herself. Use online apps or fitness websites to help you configure a program that will fit both of your needs.

Tell him/her you can’t get motivated unless he/she joins you. Avoid whining when asking him/her to continue to stick to the program. Be direct but explain that your continued dedication is dependent upon his/her participation.

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8 Food That Are Surprisingly Good For Weight Loss

fitness, Food & Nutrition, Holiday Fast Track

Click the link below to listen to my Podcast, Fat and Figuring It Out:

https://anchor.fm/fatandfiguringitout/episodes/8-Foods-That-are-surprisingly-Good-for-you-e2orup

Losing weight doesn’t always have to be about deprivation and denial. In fact, it shouldn’t be. Successful, sustainable weight loss is far more attainable when you focus on the quality of food rather than the quantity. Eat wholesome, nutritious, (and even calorie-filled) foods and you’ll be far more satisfied and content on less. Many of the foods people think are off-limits when it comes to losing weight are the very foods that have the ability to actually help us reach our goal. Here are eight foods that cannot only help you reach your weight-loss goal, but help you keep it off for good.

Drink skim and stay slim? Not always so when it comes to dairy. A recent study published in the American Journal of Nutrition found that more than 18,000 women who consumed more higher-fat and whole-milk dairy products had a lower risk of being overweight

How can this be? Some essential fatty acids are stripped when milk is skimmed — the very component that may help you feel fuller sooner and stay full longer with full fat products. Several studies have found that when people reduce the amount of fat in their diet, they tend to replace it with sugar and refined carbohydrates, which can have a worse effect on overall health.

Bottom line: Eat a variety of dairy and worry less about how much fat it contains. Limit high-sugar ice cream treats, and buy plain yogurt with no added sugars, which tend to pile up in the flavored and fruited varieties.

In addition to healthy fats, nut butters contain an impressive amount of protein and fiber, too. Peanut butter boasts a plentiful 8 grams of protein per 2 tablespoons along with 2 grams of fiber. 

A study from Harvard School of Public Health found that regular nut consumption among a group of more than 51,000 women was associated with a lower risk of weight gain and obesity. A similar study in the Journal of Nutrition found that weight changed very little among people who consumed a normal versus nut-enhanced diet. In other words: Nuts and nut butters can be a healthy addition to your diet, even when trying to lose weight. Try snacking on nut butters in between meals to sustain your appetite. A 200-calorie cashew or peanut butter snack is far more satisfying and filling than say, 200 calories of crackers or pretzels.



Shopping tip: Skip the reduced-fat versions, which ironically tend to have more calories, sugar, sodium and preservatives than regular nut butter. Buy those that list nuts — and maybe a bit of salt — in the ingredient list, and use them as a way to eat more whole grains, fruits, and veggies. What’s not to love about an apple smeared in almond butter? 

Pasta is surprisingly low on the glycemic index — a ranking of carbohydrates on a scale of 0 to 100, based on how quickly they raise blood-sugar levels. The lower the number, the longer it takes to digest, leaving you with a steadier source of fuel to support energy levels. Whole-grain pasta falls in the 32–37 range (about half that of white bread), while white pasta averages in the mid-40 range — still much lower than that slice of white bread. And because pasta is traditionally tossed with other wholesome foods like seafood, vegetables and olive oil, a healthy pasta meal is far from off-limits for those concerned about their weight. 

Pro tip: Stick to whole-grain varieties, double up on veggies and skip the super cheesy, cream-based sauces.

Rich in high-quality protein, healthy fats and essential vitamins and minerals, eggs are a low-calorie, nutrient-dense choice when it comes to snacks and meals. At just 70 calories per egg, there’s no reason not to enjoy the entire egg, yolk and white combined. Yes, egg yolks are a source of dietary cholesterol, but recent studies now prove that dietary cholesterol has less of an effect on blood cholesterol than we once thought. The evidence says eating whole eggs in moderation is safe, and some studies even show they may aid in weight loss when eaten in place of refined carbs. 



Bonus: Eggs are super cheap and cook quickly — a perfect solution for busy, time-crunched mornings. Cook your eggs in olive oil and use them as a vessel for sautéed greens and vegetables, then serve them over whole-grain toast for a complete, well-balanced, weight-conscious meal. 

What most people fail to realize is that per ounce, dark meat chicken or turkey (from the leg and thigh) only has about 5 extra calories and 1g of fat more than white breast meat. The skin is where most of the fat lies — skip that on any part of the bird for a far more calorie-conscious choice. Dark meat poultry tends to be more tender, juicy and rich in flavor than white meat — requiring not only less butter and oil to cook with, but also less sauce or creamy condiments to make it palatable than breast meat. It’s a great source of lean protein that may leave you more satisfied at meal time, and less likely to overeat later. 

Dark meat contains more myoglobin, an oxygen-carrying protein that gives it a gray-reddish color, as well as more iron and zinc — two immune-boosting minerals.


READ MORE > 4 SIGNS YOU’RE EATING TOO LITTLE WHEN TRYING TO LOSE WEIGHT


Portion tip: Thighs are about half the size of the breast, making them a far more portion-savvy option than today’s 9- and 10-ounce breast halves. Double bonus: They’re cheaper, too.

When it comes to weight loss, limiting liquid calories can be the key to success. Alcohol carries 7 calories per gram, which not only adds up quickly, but goes down quickly, too. But giving up our occasional cocktail at the end of a long day is non-negotiable for some. 

Red wine may be more beneficial than white, according to one study from Washington State University, which found the polyphenols in red wine (including resveratrol) may even prevent obesity by aiding in metabolism. The heftiest boost of polyphenols comes from whole grapes, but wine certainly carries a portion of those benefits. 


READ MORE > THIS IS WHAT A SERVING OF WINE ACTUALLY LOOKS LIKE


Bottom line: Alcoholic beverages won’t necessarily aid in weight loss, but they do help us relax and wind down from stressful days. In moderation, alcohol is good for the heart, too. Drink responsibly (not on an empty stomach), limit your intake and choose a 120-calorie glass of wine over sugar-loaded cocktails and carbohydrate-dense beer for better weight-loss success.

Your daily cup of joe may do more than just help you roll out of bed each morning. It stimulates the brain and nervous system, and contains antioxidants that may help improve glucose metabolism — which not only helps suppress the appetite, but also lowers the risk of Type 2 diabetes. Caffeinated coffee may also stimulate thermogenesis, and the body’s ability to burn more fat stores, improving performance in endurance exercises like running and biking. 

While the effects of coffee on weight loss are likely minimal, the overall health benefits are reason enough to enjoy a cup or two each morning as part of your daily routine. A 2014 systematic review and meta-analysis of 36 studies found those who drank their morning cups of coffee were actually at the lowest risk for heart problems

A cup of advice: Not all coffee is created equal — most of the benefits associated with coffee are singular to black coffee — not the cream and sugar-filled coffee beverages from drive-thrus and coffee boutiques. Limit the flavored (and over-priced) lattes to a rare treat.

Just one or two bites of rich, satisfying chocolate can not only reduce stress levels, but help curb cravings for other sugar-loaded treats, too. High stress levels can lead to cortisol hormone spikes, which increase the appetite and emotional eating behaviors. 

The benefits of chocolate are specific to the concentration of cocoa flavonoids, which have been shown in studies to have multiple health benefits, such as improving blood flow to the brain and reducing the risk of heart disease by lowering cholesterol levels, blood sugar and blood pressure. The higher the percentage of cacao, the greater the benefits. 

Buying tip: Skip the convenience store and check-out lane chocolate bars, which contain a lot of added fats and sugars — which can counteract some of cocoa’s health benefits. Look for bars with at least 70% cacao or higher, with a short, simple ingredient list … and indulge in just an ounce or two. Eating too much will work against you.

Source: BY SIDNEY FRY, MS, RD

Workout Wednesday: 10 WAYS TO MAKE FITNESS AND NUTRITION A PRIORITY

fitness, Food & Nutrition, Workout Wednesday

10 Ways to Make Fitness and Nutrition a Priority

10 Ways to Make Fitness and Nutrition a Priority

If you feel stuck in a rut and have no idea how to get back on track with your fitness and nutrition goals, you’re not alone. I totally get you, and I know it’s a hard spot to be in when you desperately want change. Rationally, you know you need to get back on track, but it feels too overwhelming or that “everything else” is getting in the way of you feeling good again.

Shifting your mindset when you are feeling unmotivated and in a fitness or weight loss plateau is tough, and it may just take some soul searching mixed with a little strategery to get you back on track. Here are our best tips for getting unstuck and making fitness and nutrition a priority, again.

1
LOSE THE JUDGMENT

Saying “I am” is a powerful phrase and can be used for good or bad. This is because “I am” is linked to your identity. It’s important first and foremost to separate any negative unhealthy behaviors from “I am” statements that define you. No, you are not lazy, unmotivated, stuck or a slacker. Maybe your actions are resulting in you feeling these things, but making that mindset shift to separate actions from identity can be a powerful tool. You feel stuck, you feel lazy, you feel unmotivated, you feel like a slacker. You absolutely have the power to change those feelings — and they do not define you.

2
CREATE SPACE

We’re talking about giving yourself space for soul searching. Maybe that’s going on a walk or sitting outside or at a coffee shop to clear your head enough to ask yourself questions about where you are on your health journey. Maybe start with “I feel unmotivated or stuck (or fill in the blank) because … “ and see what comes up for you.

Take this a step further and journal it on paper. Allow yourself to write freely without judgment or overthinking. Free writing doesn’t even have to make sense, but truly the answers to whatever problem you are facing with your motivation are within you. You just need to create enough space to ask the right questions. What would it look like to make your change? What would happen if you didn’t do it? Does it provide a breath of fresh air, create clarity or make you more inspired?

3
DEFINE YOUR WHY

Do you have kids or grandkids? Setting a healthy example is a big priority for many parents as well as living a long and healthy life to enjoy your little ones and their little ones. Handed a few bad genes? Many people eat well and exercise regularly because they want to reverse or prevent diseases that could be influenced by lifestyle factors such as diabetes, high blood pressure, heart disease, cancer, depression and the list goes on.

Know the reason why you want to make a change (and write it down, save it to your phone’s lock screen or tape it to your mirror or fridge) to keep you centered and channel those positive vibes and motivation.

4
BLOCK TIME

This is a great strategy for those who need routine and thrive on daily schedules. Plan your week on a Sunday to determine when, where and how you can get movement in, or make a list of simple dinner ideas for the week. Go ahead and pre-book your workouts if you have to check in at a studio or group fitness class. To create that routine and build momentum, you may find it’s easier to stick to if you set time aside every day for your health, by either committing to the routine of “sweating daily” in any form or by carving out time, at the same time, every day. Maybe you set aside two hours on a Sunday to grocery shop or meal prep. Developing a pattern builds a healthy momentum and flow to help your habits stick.

5
NAME YOUR TOP 3

In the morning, or even better the night before, look at your “to do’s” for the next day and pull out your top 3, making 1–2 of them personal dos that accomplish your health priorities. Ask yourself, if nothing else gets done today/tomorrow, what would make me feel proud of myself? Put at least one of those responses in your top 3 list and at the end of the day when you’ve checked it off, your confidence will get a nice boost.

6
TAKE A SANITY BREAK

We all need sanity breaks in our day, so take time to sit outside to eat your lunch or go to that barre class during your lunch break. Maybe you’re a morning person and working out first thing and refueling with a balanced breakfast sets the tone for your entire day. If nighttime is more your style (or fits your schedule better), get that workout in before you head home or prioritize it for after you tuck the kids into bed. Eating well and moving daily influences mental health — when we take care of our body we feel less anxious, more confident and better overall.

7
INVOLVE THE KIDS

Hey, maybe you feel stuck because you simply have no “me time.” If you are a stay at home or work from home parent, or work too many hours at the office and you find yourself choosing to workout or spend time with your kiddos, maybe you just need to involve the kids in your workout. If you have little ones, push them in the jogging stroller or go to a park and they can sit in the stroller while you do your weights workout, or use them as the weights while you do squats or push press. The whole family will benefit from involving the kids in your workout. Same goes for healthy eating, you may feel that it’s hard to eat well because the kids won’t eat the same healthy meal. Get them involved in the grocery shopping and meal prep because eventually (with practice and patience) they will catch on to your family’s new style of eating.

8
PUT MONEY ON THE LINE

Spa day, vacation, new outfit? Pick something that you’d like to work towards, and save 5, 10 or 20 dollars every time you do a workout. If you and your partner want to plan a little getaway, instead of booking it right way, create a challenge to work together by working out toward that vacation.

9
COMMIT TO THE FIRST STEP

Think about the first thing you have to do to achieve your health goal. With working out, commit to putting on your workout clothes, shoes and filling up your water bottle. Rarely do you do these things and then sit on the sofa. With healthy eating, commit to putting dinner in the crockpot in the morning, making smoothie bags or overnight oats for faster breakfasts, or going to the grocery store to have healthy ingredients on hand to eat well all week long.

10
FIND YOUR TRIBE

From social media challenges and healthy living groups, health challenge groups in apps and group fitness classes, to following healthy living influencers on social — there are ways to stay motivated and inspired all around us.

Source: KRISTINA LARUE, RD, CSSD, LDN

Motivation Monday: Hate the Gym? Try These 9 Calorie-Burning Alternatives

fitness, Motivation, Inspiration and Encouragement, Uncategorized

Hate the Gym? Try These 9 Calorie-Burning Alternatives

Hate the Gym? Try These 9 Calorie-Burning Alternatives

If you don’t like the gym, can’t stand running and never took to cycling, well … that’s still no excuse to sit on the couch all day. There are plenty of ways to exercise beyond traditional methods. In fact, we can count at least nine.

Take a gander below for unique workouts — plus their estimated calorie burns — that are guaranteed to get your heart racing and might even put a smile on your face.


READ MORE > 6 WAYS TO BURN 300 CALORIES IN 30 MINUTES OR LESS


Sure, it could elicit some odd looks if you’re hula-hooping while not concurrently 8 years old and on a playground. But who cares? It’s a fun way to burn calories — and easily something you can do in the privacy of your own home. It’s a great core workout and will have you breaking a sweat in no time. Want more of a challenge? Try a weighted hoop.

Spinning underwater isn’t just some nautical fantasy — it’s a real thing that was developed mostly for rehab reasons due to its low-impact nature. But find a gym near you that offers it, and you’ll be pedaling through water. The pace is much slower, obviously, but due to the added resistance, you’ll be working hard from start to finish.

The gravity-defying art of trapeze is for more than just circus performers. Local training centers and ropes courses offer classes, where you can fly high to test your strength, flexibility and mental fortitude — all while getting a great workout.

Bike polo is exactly what it sounds like, assuming you think it sounds like playing polo — a sport typically reliant on horses — atop a bicycle. Look online for leagues, clubs or friendly pickup games nearby, and you’ll soon be knocking balls into a net using a wooden mallet while balancing on two wheels.

This highly-Instagramable activity is serious exercise, requiring participants to move between a series of poses while suspended from the ceiling by a fabric hammock. It’s a total body workout that promotes core strength and flexibility and is a fun take on traditional yoga classes.

More than just a fun backyard activity for kids, trampolining is an official Olympic sport. But you don’t have to be a kid nor an Olympian to partake. Check your city for local trampoline gyms, and go bounce around for awhile. The more comfortable you get, the more you’ll be able to incorporate flips, tricks and other cardio-friendly moves into your repertoire.

Once relegated to the outdoors, the proliferation of this sport — thanks in part to “American Ninja Warrior” — has spawned dedicated gyms all over. Break a sweat while jumping, rolling, swinging and climbing on natural or man-made obstacles like you’re the star of your own action movie.

The fast-moving game of Ultimate Frisbee is a fun way to get some cardio. Join a league, or just gather a few friends in the park. The short sprints and near constant movement mimics soccer and will have you gasping for breath.

If you like some friendly competition and don’t mind getting dirty, try a mud run. They’ll take you over, under and through obstacles across a variety of distances. And with events like Tough Mudder, Spartan Race, Savage Race and others scheduled in cities across the country, there’s no shortage of options for the aspiring mud runner.

by Kevin Gray
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