Get Fit without Going to the Gym with This Guide

Did you know that it is more than possible for you to get fit without even having to go to the gym? Going to the gym isn’t the only way for you to workout. In fact, sometimes it can be costly and it can also take up a lot of your free time as well. If you want to stop this from being an issue, then working out in the home is the best way to go.

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Walk

Walking is quite possibly the most underrated exercise ever. Going for a coffee on a Sunday morning? Why not try and save some money and walk instead. If you need to drive then consider parking further away so that you can do a longer walk. If you want to make it more of a social event, then why not go with your friends? When you do this, you will soon find that you can add way more steps to your day and you can also have the motivation you need to really push yourself.

Complete a Workout DVD

Now it is easier than ever for you to simply invest in a workout DVD. If you find it difficult to get moving then why not try and contact a top-rated chiropractor in your area? When you do, you will soon find that it is easier than ever for you to burn those calories.

Take the Stairs

Elevators are great if you are going all the way up to the 10th floor but they aren’t always good for your health. Taking the stairs where possible can be great for your health. You can even walk up and down the stairs to your own apartment if you want to add some extra steps. Set daily challenges, to go up and down stairs 20 times a day or more. As you build your stamina, you can then try and add other exercises to your routine.  Remember that going up and down the stairs will burn more calories when compared to jogging, so this is always worth taking into account.

Fitness Equipment

Try and invest in some fitness equipment if you can. Light dumbbells or even a jump rope can all be used if you want to have a great home workout. If you don’t feel as though you can afford any equipment, then you can simply ask your family or even your friends to see if they can lend you some.

Be Creative

Get creative! There are probably tons of things lying around your home that have some weight to them. If you can, you need to try and use them to your advantage. Do some squats, curls or anything else of the sort. Remember that you can also use furniture as exercise equipment too. Try and do some step-ups on a set of chairs or even do some planks and push-ups to get moving. Little things like this can really work in your favor and you may even find that you are able to boost your stamina way more than you realize.

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Tips For Having Better Workouts

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If you’re going to go to the trouble of joining a gym and exercising, then it makes sense that you want to have productive workout sessions. There are a few tips you can apply to your routine that will help you to enjoy what you’re doing and be satisfied with the progress you’re making.

It’s ultimately up to you regarding how much time and energy you want to dedicate to your workouts. Focus on what you’re doing and setting yourself up for success, and you’ll likely be more pleased with the outcomes. Most importantly, have fun and notice how good you feel after an intense workout.

Set Goals & Track Your Progress

It’s in your best interest to set goals for what you want to achieve before starting a workout regimen. Write down how much weight you want to be able to bench press or how long you want to be able to run for as you improve. Not only record down your objectives but also be diligent about tracking your progress. If you’re going to lose weight, then weigh yourself weekly to see how you’re doing, and so you know what adjustments you need to make.

Dress for Success

Another tip to help you have better workouts is to dress for success. Go shopping and purchase the right workout clothes and gear you need to be able to move and sweat. Also, consider your eyewear options if you wear glasses. Be aware of progressive lens problems and that they can cause peripheral distortion and you to feel dizzy at times. Therefore, you may want to make changes based on any side effects you experience and what will help you to see the best as you workout.

Eat Healthily

Your diet can impact how well you’re able to perform when working out. Therefore, get in the habit of eating healthy meals. Stay away from sugars, bad fats, and drinking alcohol if you’re trying to lose weight and exercise more vigorously. Put foods and ingredients in your body that will allow you to work out harder and longer and make for an easier recovery. If you’re planning on running long distances, then you may need more carbohydrates in your body to help you maintain your pace and energy levels.

Stretch & Warm-up

It’s in your best interest to do warm-up sets and stretch before exercising. When you first enter the gym, you’re going to be stiff and cold. You want your body and muscles loose so you can avoid injuries. All it takes is a few minutes, so get to the gym early, so you have plenty of time to warm-up and cool down. Use warming up as a way to practice proper form and thinking about what you can do to improve your workout this time around.

Hydrate

You can have better workouts by drinking a lot of water before, during, and after exercising, so you stay hydrated. Water is vital for keeping your body in prime condition and you to avoid experiencing health issues and burnout. If you are exercising outdoors in the hot sun, then you might want to bring extra water bottles with you to ensure you don’t run out. You’ll likely struggle to perform at your highest level when you’re dehydrated. Recognize the symptoms of dehydration such as a dry mouth and lack of sweating so you can stop what you’re doing or get medical help if necessary.

Find an Accountability Partner

Sometimes it can be challenging to motivate yourself to work out regularly. It’s understandable and an obstacle many people face. Therefore, consider finding an accountability partner who you can turn to when you need encouragement. Be there for each other so that you can cheer one another on and hold each other accountable for showing up to the gym and working out daily. Give this person a call if you’re struggling to eat healthily and keep up with your exercise routine so they can give you the support you need to keep going. Working out is sometimes more fun when you’re doing it with someone else.

Work with A Trainer

You always have the option of hiring and working with a trainer so that you can reach your fitness goals. They know what moves to work on and body parts to focus on for optimal results. They’ll expect you at each session so you won’t have the choice of skipping your workouts. It may be that you’re the type of person who needs more structure when it comes to getting into an exercise routine and staying focused.

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Achieve Your Fitness Goals the SMART Way

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January is one of the hardest months of the year. We’re feeling the pinch from Christmas, the weather’s terrible, and we’re trying to start the year on a positive note after weeks of overindulging during the festive period. If you’re finding it difficult to stay motivated for your fitness goals in 2020, you’re not alone. Many of us are guilty of setting unrealistic targets and then giving up when we (understandably) struggle to achieve them. If this sounds all-too familiar, then read on for how to meet your fitness targets in 2020 the SMART way.

 

While the SMART acronym is more commonly applied to achieving in business, it can also be an excellent strategy to use in your personal life and goals. Here’s how:

 

S – Specific (simple, sensible, significant): This means not giving yourself a vague target. Let’s take the example of improving flexibility. If you give yourself the resolution of ‘I want to be more flexible,’ there is no way of measuring how or when you have achieved this, or in fact what you are even trying to achieve in the first place. Instead, set a specific goal, for example, ‘I want to touch my toes in forward fold.’

 

M – Measurable (meaningful, motivating): This relates to the specificity of your target again. Being able to touch your toes is a goal you can measure – you’ll know when you have achieved it.

 

A – Achievable (agreed, attainable): Giving yourself a realistic and attainable way of achieving your goal. One of the most common fitness pitfalls is to assume that you’ll see an improvement overnight and become discouraged when you don’t, or to give yourself an enormous mountain to climb. If your overall goal is improving your flexibility, don’t expect to go from nothing to yoga every single morning at dawn. Instead, use the simple goal of wanting to touch your toes, and break down how you intend to go about that. What about including three spine rolls into your usual exercise routine? Or before bed? Start with an achievable breakdown of how you are going to reach your goal.

 

R – Relevant (reasonable, realistic and resourced, results-based): We’ve already talked about having a measurable result (i.e. touching your toes) but have you made sure you have everything you need in order to do this? This particular goal is nicely resource-free, and it’s a great first step to achieving what you want if that’s the case. But if your goal is to improve your swimming, is there a local pool? How are you going to manage this alongside your everyday responsibilities? Consider the club fitness facilities to ensure you have everything you need.

 

T – Time bound (time-based, time limited, time/cost limited, timely, time-sensitive): When are you going to achieve your goal by? Relating this back to making your target achievable and not expecting immediate results, when is a realistic time for you to have managed to reach your goal?

 

Remember, often the only thing standing in your way is you. Break down your targets and be SMART about them to see real results. 

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No Pain No Gain…Or Is It?!

People like to say that when thinking about fitness, you can’t have gains without any pain. But there’s a right and a wrong type of pain that you will come across in your time, if you really do get yourself into training. Not only will you experience pain from muscle growth and from body exhaustion, you’ll sometimes feeling that searing pain when you take it just one step too far. Because sometimes, we don’t even realize how hard we’re training, and those of you who are lifting some serious weights because you’ve got into the bodybuilding side of things, you really are at a higher risk. So, we want to show you what you can do to maximize recovery after every single session, prevent the onset of injury, and how to deal with an acute injury if you do get one. So keep on reading, and see if we can ease that pain for you a little.


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Rest Is Vital

 

So when you experience that acute severe pain because something has gone wrong during one of your training sessions, you need to make sure that you’re taking all the rest that you need, after seeing a doctor of course. One of the most common injuries, especially with weightlifting, is lower back injuries. With this, you doctor might suggest that you look at canes, just to support your back whilst you’re moving, and to take some of the weight off of it. But the most important thing that you can do, is take it super easy. It might even be that you need to take a few days off sick to get your back right, and then you can slowly go back to work and get back into the gym. It might be that you’re limited to what moves you can do, something like dead lifts might need to be cut out of your routine for a long while.

 

Lighter Introduction Sessions

 

So when you do get back into the gym after an injury, it’s important to take it super easy. We would suggest doing some light cardio, and weights working an area that isn’t going to target the injured area in the slightest. You should allow a good eight weeks before you start to lift targeting the injured area, and even then it should be the lightest that you can possibly go. Try and bring your training regime down a bit, only for a short time. If you used to train five times a week, go to three times, and slowly work your way back up to five.

 

The Good Pain

 

There are good and bad types of pain that you need to decipher between. Good pain is that ache you begin to feel the next day, and you think yes, I can deal with this. But then day two comes and you can barely walk because of that tight achy feeling. That’s the good pain that you need, and that shows you did a really good session. Try using protein and supplements to reduce the pain felt, and to promote muscle growth.

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3 Way To Improve Exercise Motivation

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You wake up in the morning, it’s cold outside, and the last thing you want to do is go for your morning run. You tell yourself you will get back to your exercise program tomorrow.

 

OR…

 

You haven’t even started an exercise routine. You know you probably should, but you don’t have the time. That’s what you tell yourself anyway. You probably have other excuses. Perhaps you don’t have the money to go to the gym. You have too many other commitments. And your Netflix watchlist isn’t going to watch itself. Excuses excuses excuses.

 

BUT…

 

You know, and we know, that your attitude is just wrong. You know that exercise is good for you.  You know that you need to care for your future health. You know that something needs to be done to motivate you, even when you struggle to motivate yourself.

 

SO HOW CAN YOU DO IT?

 

Here are three ways to improve your motivation.

 

  1. Look in the mirror. Are you happy with what you see? Are there signs of flab on your once perfectly formed body? Has your face become riddled with the effects of stress? If you don’t like your reflection, then let that be a motivating factor. Exercise has both physical and mental health benefits. You will feel better both inside and out, and that reflection in the mirror will eventually pose a better reflection for you to look at when you do get yourself into a consistent exercise routine.

 

  1. Invest in new workout clothes. What you wear can have an enormous effect on the way you feel, in both a physical and a psychological sense. Wearing an old pair of sneakers to go running in, and donning that decades-old tracksuit, are two surefire ways to kill your motivation. You wouldn’t want to be seen dead in either, for starters, and they are probably uncomfortable to wear anyway. Do yourself a favor and consider spending money on a new outfit. A new pair of trainers fitted with biopods – check out www.biopods.com – will enhance your look and give you added comfort. A new tracksuit can be fashionable, so you will have the incentive to put it in the morning if looking good is important to you. If you love shopping anyway, investing in new workout clothes will offer you more benefits than yet another new pair of shoes or a handbag!

 

  1. Find a workout partner. Whether it’s a family member or a friend, find somebody who will workout with you. This might be somebody who will take part in the activities you are involved in, or it may simply be somebody who will stand back and cheer you on from the sidelines. Your workout partner will encourage you to be better. They will stop you from giving up. They can provide friendly banter to up the enjoyment factor. And if they do exercise with you, they can also be a source of healthy competition. Going it alone can be tough, especially if you can’t motivate yourself, so find that person who will be a motivating factor to help you keep going, even when you can’t be bothered.

 

So, there you have it. Three ways to motivate yourself to exercise, and to improve your overall health. What are you waiting for? Stop reading now, and start making a plan to get into a fitness program. We wish you every success.




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Stop Trying To Lose Weight Alone

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Weight loss may be a personal goal, but that doesn’t mean you should do it alone. Like any challenge, having motivation from other people can help to spur you on. Here are just a few ways to lose weight with the help of other people.

 

Find a weight loss partner

 

Got a friend or family member that also wants to shed the pounds? Trying to lose weight together could be beneficial to you both. You can both motivate one another – when one person doesn’t want to go to the gym or thinks about giving in to an unhealthy food, the other person can help to steer them the right way. Having a weight loss partner may even offer some healthy competition – if they lose more pounds than you in a month, it could spur you to try and do better the next month to try and beat their weight loss.

 

Join weight loss groups

 

There are a large number of weight loss groups that can also provide encouragement. This could be a dieting group such as Weight Watchers in which everyone provides encouragement for each other. Alternatively, it could be an exercise group such as a spin class or a regimental fitness class – not everyone may be there to lose weight, but you’ll still have people encouraging you to work hard and attend the next class.

 

Get guidance from a professional

 

Another option could to hire the help of a professional. This could be a culinary nutrition expert who can help you to come up with a personalised diet or a personal trainer who can create a personalised exercise regime. Not only can these professionals advise you on the best ways to lose weight for your individual needs, they can also provide expert motivation. The incentive of paying for their advice also could encourage you to keep up the hard work.

 

Use weight loss apps

 

Apps may not be human beings, but they can still provide the outside encouragement needed to help you lose weight. There are apps that can count your steps, tell you how many calories are in certain foods, give you meal plan ideas or simply help you record your progress. There are lots of these weight loss apps out there – it could be worth testing multiple ones out until you find one that motivates you.

 

Encourage your friends and family to motivate you

 

Your friends and family can provide a vital influence on how well you follow your weight loss plan. You want to make sure that they’re supporting you – they shouldn’t be talking you out of exercise or eating unhealthy snacks in front of you, but instead helping to make healthy meals for you and driving you to the gym. Have a word with your friends and family if you think they’re being a negative influence. Your friends and family shouldn’t have to change their lifestyle to suit yours, however they should have the respect to let you follow your goals.

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Cell phone arm band & running belt

 

Living in South Texas you wouldn’t think the cold weather would be an issue, but this year has been crazy. I was finally in a routine of walking 3 miles every morning with a group of friends only to have that postponed a few weeks due to this crazy weather.

It gave me an opportunity though to find an amazing cell phone arm band to use. I have a huge Iphone 6S plus and it is hard to carry while walking and forget it fitting into any pockets in my workout clothes. This was something I wanted but didn’t realize how much it would help.

We walk along a busy paved road so for safety it is important to have your phone with you at all times. I decided now that the weather has permitted to incorporate some jogging into my morning routine. The running belt works great for my huge phone.

I am super excited to share that if you buy through here: cell phone arm band you will save an addition 30% off the already amazing price.

You do not realize how much this will come in handy until you get one! This year I am focusing on getting healthy and taking care of me! This will surely help me get there!

 

 

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