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.

Author Info

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

What to Drink When Water Isn’t Enough

Fitness on a Budget, Food & Nutrition, Uncategorized
drinking water

We all know hydration is key. Yet it seems like the whole country is on an H2O hiatus. After all, who needs regular old water from the tap when you can chug coconut water? Courtesy of the energy and sports drink retail market, which recently topped $25 billionthere are more hydration options than ever before.

It’s a big business that wants us to imagine big things (like a single drink might make us perform like a star athlete). Yet the truth is, if you’re averaging an hour at the gym a few times per week, eating healthy snacks and drinking water before and after your workouts provides adequate fuel and rehydration. According to a recent UC Berkeley study, most people who drink sports drinks at least once a day aren’t as physically active as they should be.

Instead of overdoing the designer drinks, think before you sip and make sure you’re not taking in more calories or sodium than you should.

COCONUT WATER

While this all-natural, refreshing drink is hyped as a super-hydrating powerhouse, the majority of studies don’t prove that it rehydrates the body much better than water. On the plus side, it contains less sugar than sports drinks and far less than juice. It’s also naturally rich in potassium, a key electrolyte that supports blood pressure and heart health, as well as bone and muscle strength. Yet one cup still packs 45 calories, which can add up quickly if you’re drinking it frequently. Bottom line: An occasional coconut water is fine, but don’t go overboard and read the label: Coconut water with added juice or extra flavorings can contain as much sugar as regular juice.

HYDRATION TABLETS

Portable tablets like those made by Nuun are designed to be dissolved in 16 ounces of water to provide key electrolytes like sodium, potassium, magnesium and calcium. There’s no hidden high-calorie pitfall: Every tab has one gram or less of sugar and around 12 calories. Not everyone can get on board with the fairly weak taste, which is similar to lightly flavored water. However, if you’re active outdoors especially in the sun, where excessive sweating makes electrolyte replacement important, the delivery system is awesome: the tabs come in cylindrical tubes that are lightweight, making them easy to stash in your backpack for any on-demand needs if temps soar during an afternoon bike ride or if that Sunday hike takes hours longer than expected.

SPORTS DRINKS

A simple, effective sports drink is one that refuels the body with some carbs (aka sugar) and electrolytes (aka sodium and potassium). The formula has launched a dizzying number of “performance” beverages, with some brands like Gatorade going so far as to promote distinct products for before, during and after exercise.

Yet these drinks contain tons of sugar, ranging from 35–52 grams per bottle. In truth, the idea that sports drinks are “good for you” entirely depends on whether your body needs them to recover from extra-challenging exercise. So: Was your last workout a grueling endeavor that lasted two hours or longer? A super sweaty run on an extra hot day? Congratulations, you earned a sports drink! If not, skip the unneeded sugar and drink water instead.


“FITNESS” WATER

Zero-calorie drinks in this category include Propel, water designed for “performance” with an electrolyte content similar to Gatorade (which owns the brand). Then there’s what some call “designer” waters, such as Smartwater from Coca-Cola or the the recently introduced Lifewtr from Pepsi. These contain very small amounts of electrolytes, mainly for flavor and are more similar to regular bottled water than sports drinks. Yet another entry here is VitaminWater Zero, lightly flavored zero-calorie version of regular VitaminWater. (The latter, although promoted as “healthy,” actually contains tons of sugar, and tends to have vitamins such as B and C, which are the ones most people get enough of already.) Not sure which one is best? Keep it simple and drink a glass of regular water — nature’s perfect hydration system.


Source: BY KATE CHYNOWETH

5 Common Strength Training Mistakes to Stop Doing

Fitness on a Budget, Motivation, Inspiration and Encouragement, Uncategorized
5 Common Strength Training Mistakes to Stop Doing

There’s a saying that if you’re new to lifting weights, any program will make you stronger. While it’s true that “newbie gains” can be attained doing just about anything, experienced lifters will often tell you that in hindsight, they wish they’d known what they know now when they first started lifting.

There are a handful of common mistakes fitness novices make all too often when starting a training routine. Rather than accepting that anything will work, it’s best to learn the basic principles of strength training so you can ride out the progress of your “newbie gains” as long as possible.

Here are five mistakes to avoid and how to fix them:

Beginners are often introduced to strength training through body-part splits, which are exercise routines that dedicate an entire day to a specific muscle group. For example:

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms
Saturday and Sunday: Rest

While this may be effective for experienced bodybuilders, for beginners it’s like drinking water through a fire hose and here’s why.

Beginners need to learn how perform basic exercises like squats, pushups and deadlifts. These exercises take lots of practice, and you don’t get good at anything by only practicing it once a week. Second, beginners rarely have the ability to recover from workouts that smash a single body part with so many sets and reps that your muscles feel like they’ve been put through a meat grinder.

Beginners are better off with either three full-body workouts per week or four workouts that are split between upper- and lower-body. For example:

3-DAY FULL-BODY WORKOUT

Monday: Full body
Tuesday: Rest or low-intensity cardio
Wednesday: Full body
Thursday: Rest or low-intensity cardio
Friday: Full body
Saturday: Rest or low-intensity cardio
Sunday: Rest

4-DAY UPPER/LOWER SPLIT

Monday: Upper body
Tuesday: Lower body
Wednesday: Rest or low-intensity cardio
Thursday: Upper body
Friday: Lower body
Saturday: Rest or low-intensity cardio
Sunday: Rest

Beginners are often encouraged to use machines because they’re easier to learn than free weights. While this may be true, free weights build more strength and coordination in the long run.

It’s best to learn proper technique with free weight exercises while you’re still in a novice stage. That way, as you get stronger, your technique will be on point, and you’ll be less prone to injury. A strong lifter with lousy technique is like a racecar with no brakes, so get your brakes tuned up early on to set yourself up for a lifetime of safe workouts.

You can still use free weights and machines (because they’re both awesome), but if you’re new to working out, trade these common machine exercises for their free weight equivalents:


READ MORE > SHOULD YOU LIFE WEIGHTS TO FAILURE?


Many beginners avoid using a full range of motion during some exercises because they either haven’t been taught proper form or they heard some old wives’ tale that an exercise is dangerous. Examples of such myths include:

  • Deep squats are bad for your knees.
  • Touching the bar to your chest on the bench press is bad for your shoulders.
  • Locking out your joints keeps the stress on your muscles.

These myths are born from dogma and misinformation. They’re often spread by people who haven’t learned proper technique or have hurt themselves by using poor form.

In reality, research shows that proper lifting technique performed with full range of motion results in more muscle and strength gains than using partial range of motion. So the next time you’re tempted to cut a rep short, remember that full range gets better results and is perfectly safe if you use proper form.

A “no pain, no gain” approach to lifting weights might sound cool in theory, but doing too many sets to failure may be holding you back. Overzealous lifters often like to take every set of every exercise to the point where they can’t complete the final rep, but turns out you can make the same gains with far less pain.

A 2016 review in the Journal of Sports Medicine tells us that non-failure training results in slightly more gains in strength and muscle than failure training. After looking at eight studies, it appears that you don’t have to go to failure, although you have to do a few more sets to make up the difference. This is important because stopping each set shy of failure means you’re less likely to use improper form, reducing the likelihood of injury.

The takeaway? Stop most of your sets at least 1–2 reps shy of failure. The heavier and more complicated the exercise (i.e., heavy barbell deadlifts), the further you should stay from failure, while lighter single-joint exercises (i.e., dumbbell biceps curls) can be trained to failure with less risk.

As the saying goes, “Fail to prepare, prepare to fail.” Heading into the gym without a plan is like going on a road trip without a map (or a GPS, for the youngsters who don’t remember maps). Sure, you may get somewhere interesting, but you’re more likely to get to your destination with a specific route to follow.

Rather than flying by the seat of your pants, find a tried-and-true workout program that suits your goals. There are plenty of them right here on MyFitnessPal, including:

While a premade program may not be tailored exactly to you, it keeps you accountable and on track toward a more specific goal than just “getting a workout in.”

Smarter, Not Harder

Just like any new endeavor, you don’t need to know everything about lifting weight to be successful. But a little knowledge goes a long way in helping you get stronger, so avoid these five common mistakes to ride out your “newbie gains” as long as possible.

Source: by Tony Bonvechio

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

What Exercise Machines Burn Calories Most Efficiently?

fitness, Fitness on a Budget, Music & Motivation to Boost your Workout, Uncategorized, Workout Wednesday
What Exercise Machines Burn Calories Most Efficiently?

Exercise machines help you burn calories, build muscle and improve your endurance. Certain machines deliver a more intense cardiovascular workout than others, meaning you burn calories at a faster rate. The way you use cardiovascular exercise equipment also affects how efficiently you burn fat. Use the machines’ settings and additional tools to maximize your workout’s aerobic and strengthening benefits.

Burn Calories on a Treadmill

Of all the equipment in your gym or club, the cardiovascular exercise machines deliver the workout that burns the most calories. Running on a treadmill burns more calories than any other machine-centered workout. Before you begin, check the settings and select an intense pace to burn more calories. If you weigh between 125 and 185 pounds and jog at 5 mph for one hour, you burn between 480 and 710 or more calories, depending upon your fitness level and weight. Pick up your pace to 7.5 mph and you burn between 750 and 1,110 calories, which means you can lose up to 2.5 pounds per week running six of the days. Rather than running faster, you can also intensify the workout and burn extra calories by setting the treadmill at an incline, so you’re running “uphill.”

Use an Elliptical Trainer

An elliptical trainer can offer you an excellent aerobic workout. However, because you power the pace of an elliptical trainer, it is easy to slip into coasting when you get tired. To maximize its calorie-burning benefits, work out at high speed and use a machine that has movable handles so you work your arms as well. An added benefit of exercising on an elliptical trainer is that your feet never leave the pedals, making it a low-impact aerobic workout. An hour on the elliptical can burn 540 to 800 calories or more. You can also adjust the resistance and incline on an elliptical trainer to burn extra calories.

Other Cardiovascular Exercise Machines

Other machines that make you raise your heart rate also burn calories efficiently. For example, climbing a stair treadmill burns between 360 and 532 calories in one hour. The workout is lower-impact, so it will not stress your joints, muscles and tendons as much as running high speed on a treadmill. Stair-climbing also provides a strengthening workout for your gluteal, thigh and calf muscles. However, avoid leaning on or holding onto the machine; it reduces the number of calories burned. Using a stationary rowing machines provides a total body-strengthening and aerobic workout, burning between 310 and 754 calories in one hour. Doing indoor cycling at a vigorous rate burns 630 and 932 calories per hour.

Interval Training on Exercise Machines

Most exercise machines feature settings that allow you to make the workout more intense, thus burning more calories. If your machine has an interval setting, using it will dramatically boost your calories burned. This setting varies your pace, usually starting with a warm-up, moving to a vigorous pace then adding in some sprints. The sprints boost your heart rate higher and keep it there, even when you slow down to a recovery pace. You can program your own intervals on an exercise machine by increasing the pace or changing the incline every few minutes and sustaining the sprint or climb for at least 30 seconds. Consult your doctor before beginning interval training or any other new exercise regimen.

Source: NINA MAKOFSKY

Fat & Figuring it Out on Anchor.FM

Fat & Figuring It Out Podcast, Uncategorized

Are you in need of some extra Motivation, Encouragement and Inspiration while on you Health & Fitness Journey?

BK, has you covered! Check out her new podcast on Anchor.fm!

Listen to a snippet below:

https://anchor.fm/fatandfiguringitout/embed/episodes/Steps-to-Meal-Prepping-e156se/a-a2jmje

Screenshot-2018-3-15 Fat Figuring It Out Anchor - The easiest way to make a podcast

Find the Workout that Matches Your Personality

Built Like A Brick, fitness, Fitness on a Budget, Motivation, Inspiration and Encouragement, Uncategorized
There may be no “best” workout for getting fit, but there definitely are right and wrong options for everyone. With so many gyms and boutique fitness studios opening around the country, how do you know what workout fits your lifestyle best? We developed a quiz to give you some ideas for the workouts and activities you will enjoy the most. Here’s what you will actually look forward to doing — therefore giving you the most success.

Add all of your answers to find your most common one then find your workout type below:

You are most likely a classic introvert, meaning you enjoy quiet, introspective moments. Yoga and Pilates are both meditative practices that require you to focus on the mind-body connection. Though barre classes are often done in a group setting, you will enjoy the structure and small, pulsing movements of the exercise that can often be calming (even though yes, it totally burns). Should you be looking to hit the gym, working with a trainer one-on-one is your best option — with a ‘cheerleader’ type versus drill sergeant — who can coach you through moves and help you learn your way around the gym, which can be intimidating for newcomers.

These are all great fitness options that will not only get you outdoors, but can be done either solo or in a group, offering some flexibility. All of these have a meditative quality your introverted side will enjoy — whether you are swimming laps in the pool, paddling through the water watching the sunrise or focusing on your breathing as you train for a 5K. You’ll also get some great aerobic fitness along the way.

You love being around people and these group, full-body workouts let you get fit with your friends. These activities are great because they offer some adventure but still allow you to talk and socialize during the process. You won’t be too out of breath to congratulate your friend as they execute the perfect right hook or take a water break together after a game in your tennis set.

You are hardcore. You want adventure and you crave extreme challenges. These high-energy, loud workouts are perfect for you and you won’t get bored thanks to the constant change-up from workout to workout. If you are the competitive type, CrossFit lets you compete against others (and yourself) — or if you prefer to get outdoors, rock climbing will give you an adrenaline rush as you rappel down from a high peak. Mix it up with a spin class for some high-energy moves and music and to add cardio to your routine.

BY ASHLEY LAURETTA

12 Fun Facts About Exercising

Humor, Uncategorized, Workout Wednesday

Are you in need of work out motivation? Well you’re in luck because here are 12 fun facts about exercising that are sure to inspire you.

1. Music improves workout performance
1

 

 

 

 

 

 

Listening to music while exercising can improve work out performance by 15%.

2. Exercising improves brain performance
2

 

 

 

 

 

 

 

Cardiovascular exercise helps create new brain cells. This
improves brain power and brain activity.

3. Working out sharpens your memory
3

 

 

 

 

 

 

 

 

 

 

 

 

 

Exercising increases the production of cells that are responsible for learning and memory

4. Running burns calories!
4

 

 

 

 

 

 

 

If you run at a 10 minute per mile pace you can burn 104.3 calories per mile.

5. More muscle mass = burning more fat while resting

5

 

 

 

 

 

 

 

The more muscle mass you have, the more fat your body burns while resting.

6.Exercise prevents signs of aging
6

 

 

 

 

 

 

If you exercise 3 times a week for 45 minutes you can help prevent signs of aging.

7. A pound of muscle burns 3 times more calories than a pound of fat
7

 

 

 

 

 

 

 

Having more muscle than fat means you can consume more calories.

8. You get sick less often
8

 

 

 

 

 

 

Exercising on a regular basis helps boost your immune system.
This means you’ll get sick less often than people who don’t exercise.

9.Increases productivity
9

 

 

 

 

 

 

 

Exercising increases the amount of endorphins that are released into your body and increases productivity.

10. Workouts can improve the look of your skin
10

 

 

 

 

 

Sweat releases dirt through your pores which reduces acne and breakouts.
Workouts improve the overall look of your skin.

11. Exercising boosts self-confidence
11

 

 

 

 

 

 

 

Exercising can help ease your mind and rejuvenate your body. Working out will make you feel great and boost your confidence.

12 Working out helps you sleep better
12

 

 

 

 

 

If you’re someone who has trouble sleeping or staying asleep then working out
is your answer.Exercise helps to clear your head and helps you feel relaxed.

end

How To Get Motivated To Workout:

fitness, Fitness on a Budget, Holiday Fast Track, Humor, Uncategorized, Workout Wednesday

workout1

Over 40% of women say that the reason they aren’t as fit and healthy as they would like is because of a lack of motivation. Another 40% say it’s because of laziness. So, how do you beat both laziness and a lack of motivation? You keep on reading, that’s how!

Here are 5 ways to get motivated and push your laziness aside – sure to get all 80% of you fit and healthy, fast!

Ask yourself why you want to get fit. Having a clear reason for working out and getting healthy – one that matters to you! – is the best way to get motivated and stay that way. So, figure out your reason (it will be different for everyone!). Maybe you want to be healthy to live a long life for your children or perhaps you want to be able to climb the stairs without getting winded at work. So, spend time figuring out why you want to get fit and remind yourself of your reason regularly. Set an alarm on your phone to remind you or set your computer background with an image that will keep you focused. If you can keep the reason you want to be fit in the forefront of your mind, you will stay motivated to get to the gym without even thinking about it!

 

Have fun. Finding a workout you enjoy is one of the easiest ways to ensure you stay motivated (and not bored!). It’s hard to stay motivated to do something you hate, but, if you can find an exercise you love, it will be easy! Not into running in circles around a track or elliptical training? Think outside the box! Plan a dance party with friends, take in intenSati class or make a deal with yourself that you can only watch your favorite TV show while moving!

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Set realistic goals. It’s easy to lose motivation when your goals are so lofty that you feel defeated before you’ve even begun. So, let’s change that! Instead of deciding to workout every day if you haven’t been to the gym in 6 months, aim to workout just 1 day each week at first. One easy way to ensure your workout goals are manageable is to try to increase your fitness by just 10% each week by either adding 10% more time to your workouts, 10% more weight while strength training or 10% more repetitions every 7 days.

Reward yourself. Each of us are motivated by different things – for some of us, working towards a new pair of shoeswill do the trick while others may be more motivated by the dream of a vacation. Give yourself a point for each goal you achieve (maybe you keep track of the number of miles you run or the number of dance classes you attend) and, when you hit a certain number of points, splurge on something that makes you happy! Need more constant reinforcement? Set smaller goals and reward yourself more often with smaller, more manageable rewards (like a dinner out!).

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Reevaluate often. If you’re starting to feel lazy, be honest with yourself (without passing judgment) and start from scratch. Reevaluate why you want to get fit and redefine your answer. Find a new workout to try, alter your goals or change your reward system.

 

Source: http://thebeautybean.com/fitness-2/how-to-get-motivated-to-workout-5-ways-to-jump-start-your-fitness-motivation

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