5 Ways to Find More Time to Exercise

05/22/2014 Leave a comment

By Gpavic (Own work) [Public domain], via Wikimedia Commons

When it comes to exercise, we all have good intentions. First, we make a decision to exercise, next we announce it to the world, and finally, we decide to go all out and purchase new equipment, clothing, or even a gym membership. Then something happens, or rather does not happen. We cannot seem to find the time or the desire to finish what we wholeheartedly started.

Whenever we incorporate something new into our life, whether it is diet or exercise, we must first realize that it is, in fact, new. We must incorporate a new habit into our lives on a daily basis. And, therein lies the problem. We are so stuck in our patterns that we do not even begin to know how to add something else onto our to-do list.

1. Put It in Writing – Put the word exercise or Zumba or power walk on your calendar in bright red ink. Pick a date and time every week and put it everywhere from a cell phone reminder to an email to yourself. Putting things in writing seems to have a commitment to accomplish that task attached to it.

2. Review and Replace – Rather than trying to cram one more thing into an already hectic schedule, examine that schedule and see what you can delete and replace with your new-found love of exercise. Perhaps an hour of Facebook time or game playing on the computer can be deleted and exercise put in its place. Do these things only on the weekends and free up some time for exercise during the week.

3. Take a Good Look at Your Schedule – Perhaps you could go to bed 30 minutes earlier, three times per week and get up 30 minutes earlier three times per week. Not only will you see that this minor shift will give you the extra time in the morning, but it will change the entire outlook of your day.

4. Give Something Up – Often times when we want to achieve a new goal we fall short because we are not willing to give something up. We want to add this new goal to an already packed calendar. Perhaps, giving up Happy Hour every other Friday or giving up sleeping late two Saturdays per month will do the trick.

5. Lunch Hour – Take a good long hard look at your lunch hour. Is there any way that you could take 30 minutes for a brisk walk and then the other 30 for actual eating? The phone calls you were going to make or emails you were going to send will be there waiting for you tomorrow.

Whether you realize it or not, finding more time to exercise is not simply a matter of time, it is a matter of practice, thinking, and creating as well. When you have the incentive, you will find the time.

 

Filed under exercise, fitness, health

Get Your Body Beach-Ready in 4 Weeks

05/13/2014 Leave a comment

Photo credit: “Mike” Michael L. Baird [CC-BY-2.0 (http://creativecommons.org/licenses/by/2.0)%5D, via Wikimedia Commons

If you just need to lose a few pounds and tone up, you can get your body beach-ready in a few weeks. Before you start your workout, check  your diet. Cut back on the fats, extra carbs and increase your fiber and water intake. Don’t sacrifice nutrition to lose weight. Eat a balanced diet that includes healthy carbs, not sugary foods like soda and cake. You’re going to need your energy for this workout. A combination of cardio and strength exercises can help you lose weight and tone your muscles for a firm, beach-ready body. Make sure you check with your doctor before beginning any new exercise routine, especially an intense program.

Start out by warming up you muscles with some light exercise, such as fast walking, jogging or jumping rope. Once your heart rate increases and you start to sweat, you are ready for the real work. Stretch your muscles before and after your workout to reduce the risk of delayed onset muscle soreness. Do 10 minutes of intense cardio followed by 10 minutes of strength training for a total of 20 minutes each day during the first week. Increase the time  you work out by 5 minutes each week.  By the 4th week you will be working out for 25 minutes, not including your warm-up and cool-down period.  When doing strength exercises, start slowly by doing 5 to 8 repetitions of strength training exercises. Work a different muscle group at each workout to allow your muscles to heal between workouts. You should be able to do 15 to 20 repetitions of each exercise by the end of the 4-week program.

Monday

10 minute warm-up followed by 5 minutes of stretching
10 minute cardio – jumping rope, jogging, running
10 minutes upper body strength training
10 minute cool-down followed by 5 minutes of stretching

Tuesday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – running on a treadmill or riding a stationary bike
10 minutes abdominal strength training
10 minute cool-down followed by 5 minutes stretching

Wednesday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – jogging on a treadmill
10 minutes lower body strength training
10 minute cool-down followed by 5 minutes stretching

Thursday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – aerobics or treadmill workout
10 minutes arms strength training with dumbbells
10 minute cool-down followed by 5 minutes stretching

Friday

10 minute warm-up followed by 5 minutes of stretching
10 minutes cardio – jumping rope, jogging, running
10 minutes abdominal strength training
10 minute cool-down followed by 5 minutes stretching

 

Filed under fitness

Eat Light & Stay Cool

05/08/2014 Leave a comment

DSCF7627The temperatures are rising and soon the full heat of summer will be upon us. The summer heat can diminish  your appetite. You may not feel much like eating especially when the heat combines with high humidity, but you still have to eat to maintain your health. Eating light and fresh foods can provide your body with all the minerals, vitamins and other nutrients your body needs to stay healthy without bogging  you down. Fresh fruits and vegetables taste great, won’t weigh heavy in your stomach and you might even lose a little weight too.

Avoid Fatty Foods

During the summer heat  you should eat light meals and limit the size of your portions. Your body creates heat when digesting food and burning calories. You want to get nutrition without making your body work too hard extracting those nutrients. Fats, grease and oils fill you up quickly but can bog you down. Summer is the time when many people grill outdoors. Limit fried foods and avoid too many burgers and processed meats.  Heavy breads, cheeses, pasta and meats can make you feel lethargic. You can make delicious meals on the grill with light fare, such as shrimp, skinless chicken breasts, fish and vegetables.  You don’t have to sacrifice flavor when eating light. Fresh fruits and vegetables are delicious alone, but you can perk up the flavor of your veggies with your favorite spices. Try some light, grilled lemon-pepper fish or coconut shrimp on your barbecue along with some grilled red, green and yellow peppers.  Stir fry is also a delicious way to enjoy vegetables. Chop fresh peppers, broccoli, snow peas, onions, and cabbage. Stir fry lightly to preserve the crisp and retain nutrients. Top some fresh spaghetti squash with the vegetables for a light dish that will fill you up without bogging you down. Take it easy on the soy sauce as it is loaded with sodium. Choose colorful vegetables and fruit for energy and nutrients including antioxidants. Free radicals are a natural result of cell oxidation, but can lead to cell damage. Antioxidants help to remove free radicals from your cells. Berries, including strawberries, blackberries, blueberries and raspberries are a delicious way to get nutrients and rid your body of free radicals.

Stay Hydrated

Remember to drink plenty of water. Dehydration is dangerous and you are especially susceptible to dehydration during the summer months. Eating fruits, including apples, watermelon, strawberries and fresh peaches are not only rich in nutrients like iron and vitamins including vitamin C, they contain water too. Fresh fruits contain natural sugars that can help boost your energy level too. A delicious way to enjoy a variety of fresh fruits is to make a fruit salad. Slice fresh fruits and mix them together well. You can add a bit of fresh fruit juice, or simply enjoy the fruits in their natural juices. Watermelon is delicious after being chilled in the refrigerator. Keep some slices ready for when you need a boost and a cool, refreshing snack.

 

Filed under cookouts, eating, fluid, foods, grilled food, healthy diet, juice, outdoors, summer

4 Fun Ways You Can Burn More Calories

04/28/2014 Leave a comment

Photo credit: Elizabeth from Lansing, MI, USA (Chris and Kaitlyn Planting Uploaded by Dolovis) CC-BY-2.0

The truth of the matter is that everything we do, from walking up and down the stairs to house cleaning, burns calories. While we can think of many different ways to expend more calories, the fact remains that burning more calories than we consume is the key to weight loss. Most of us associate burning those calories with painful and dreaded methods in doing so. That does not mean, however, that we cannot have fun while losing weight and getting in great shape. Here then are four fun ways to burn more calories.

Sleep It Off

Although you may find it difficult to shut your mind off at night, did you know that getting a solid eight hours of sleep every night can burn well over 350 calories a night. It pays to get into a sleep-inducing routine every evening. By setting yourself up for a good night’s sleep about an hour or two before settling in, not only do you get a healthy body, mind, and spirit, you also have the opportunity to burn calories without moving a muscle. Now, that is a win-win situation.

Grow a Garden

Even if you do not have a green thumb, the benefits of growing a garden are numerous. You will have the benefit of trying something new and no matter how big or small, you’re sure to achieve success. Gardening gives you the bonus of seeing something through from beginning to end. Whether you grow flowers or vegetables, you get to see the birth of something new and gardening has the potential to help you burn up to 300 calories per hour. Getting outside in the fresh air and being creative also clarifies the mind.

Power Walking

If you enjoy going for a leisurely stroll, why not take it up a notch. Power walking is not only fun, but also can be a great excuse to meet up with neighbors. Reach out to someone who is likely to be interested in walking but is at the same level as you. So if you are a beginner walker, do not get together with someone who is an avid runner or power walker. Begin with a beginner. As you go along, you will see that you are able to navigate hills and walk for longer time periods. All types of walking are ideal for the mind, body, soul, and for burning calories while having a fun conversation with your neighbor.

Skip the Car Wash

Rather than running the car through the car wash, gather your family around and make it a family affair. Not only will you save money by washing the car yourself, you will also burn calories and spend time with your family. Washing your car can be fun, especially at the end when everyone gets the opportunity to wet each other with the hose – and you have the possibility of burning more than 100 calories.

 

Filed under WELLNESS

How You Can Exercise Your Cellulite Away

04/21/2014 Leave a comment

You probably know that exercising can help you lose pounds, but did you know it can help you lose cellulite, too?

Photo credit: Tata Aka T CC-BY-2.0

It’s true, the 30 minute workout is just one example of an exercise program that is designed specifically around cellulite loss.

What Does a Workout Need to Trigger Cellulite Loss?

Cellulite is not trapped toxins, and it doesn’t matter if it’s caused by circulation issues, because what cellulite actually is…is FAT!

What this means is that cellulite problems can effectively be reduced through fat loss. Right?

The amount of weight that you would have to lose would vary depending on the severity of your cellulite issues. Still, you probably saw images of some celebrities with cellulite and they had flat abs…so how can losing weight help?

This is where it gets tricky. Cellulite is usually relieved by losing weight because cellulite is fat and most people with cellulite have a high body fat percentage. But if they are already in otherwise good shape, it may not make sense to try and lose more weight – so what can they do?

Weight Training to Remediate Cellulite Issues

Bingo!

Weights aren’t just for people that want to bulk up and be the next Mr. Olympia. They are also for people that want to be more fit, better toned, and have tighter skin. If you do not really have any fat left to lose, then weight training may be your next best bet.

What weight lifting does is it pumps up the muscles and tightens the skin. This means that the cellulite will gradually become less noticeable.

Believe this: if you have butt cellulite, nothing can cure it better than doing squats!

The tightness that weighted squats creates over time in the butt due to intense muscle contractions is phenomenal. There is absolutely no way that the cellulite will be able to stay if you stick to your weight training for long enough. After all, how many bodybuilders have cellulite?

So What Should You Do?

Okay, you have cellulite…right?

Do you think that you could lose some weight?

If so, then working towards that little extra bit of fat loss will go a long way in relieving you of your cellulite. However, the difference will be gradual and it may not get rid of it completely. To increase the results, or to get results if you don’t have fat to lose, you will want to change the composition of your body – this requires building up your muscle mass and dropping your fat a bit.

Also, keep in mind that looks are not always everything – the amount of lean body mass that one carries around is hard to see. You may want to get your body fat percentage tested to see just how much weight you can healthily lose before it starts making you feel unhealthy or giving you that anorexic look. You may be surprised to find out that, even with a skinny looking body now, you could lose an extra couple pounds and that could be what gets rid of your cellulite for good.

 

Filed under exercise

How You Can Use Group Exercises to Lose Weight and Stay Motivated

04/15/2014 Leave a comment

One of the toughest things about exercising is staying motivated. Motivation isn’t just about getting yourself to the gym – it’s also about pushing yourself further and further, even when you think you’ve hit your limits.

Group exercises are a great way to get over the motivation barrier. Not only can they help you show up more often, but they can also help you push yourself a lot further.

 How Group Classes Can Help Push Your Limits

When you’re on your own, it’s very easy to call it quits once the pain or burn starts. In reality, your body could be pushed a lot further.

When you’re in a group environment and you see everyone else around you pushing harder, it’s very hard to give up.

In addition, you have the energy of the teacher to help spur you on. Generally in any group class you’ll have a fit, energetic, encouraging teacher at the head of the class.

The Power of Committing to Classmates

Once you’ve been going to a class for a certain period of time, people will start to expect to see you at that class. You’ll become a regular.

Once other people start to expect you to show up, it’s very hard to just stop going to class.

Essentially what you’re doing is using peer pressure to force yourself into doing the exercises you wanted to do anyway.

Sticking to a Class Schedule

One way people talk themselves out of going to the gym is by telling themselves that they’ll come back on another day. That other day then gets postponed or changed and eventually they slide off their gym schedule altogether.

Changing your gym schedule is an easy first step to losing your schedule completely.

That’s why having fixed workout times in the form of gym classes can be extremely helpful. Instead of being able to work out whenever you want, you have to show up to the gym at a certain time.

The Many Different Classes You Can Take

Are you worried that you won’t like taking group classes? With so many different class options available, there’s truly a class for just about anyone.

If you’re into cardiovascular exercise, there are treadmill and cycling classes.

If you need to blow off some steam, kickboxing classes are a great way to do it. In fact, if you really wanted to learn boxing, many gyms offer real boxing classes as well.

If you want something more mellow or spiritual, yoga is a popular option. For a more intense version, try heated Yoga instead.Want something that’s just a plain fun workout? Try a hip-hop or dance class. These classes will have you sweating like no tomorrow, while you’re listening to great music.

Group classes can be a phenomenal way to both get your workout and get motivated. If you’ve never tried a group class, today might be the day to start.

 

Filed under exercise, kick boxing Tagged with , , , ,

What Is Weight Loss Resistance and How You Can Overcome It

04/08/2014 Leave a comment

There are many components to learn when implementing a weight loss regimen. Weight loss resistance is one of the more frustrating ones. With a barrage of information coming at you every day, it is difficult at best to sometimes try to find the system that works for you.

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Photo credit: Tobyotter via photopin cc

Sometimes when you do find that system, it is met with frustration and disappointment because you were not even aware that such a thing as weight loss resistance exists.

What Is Weight Loss Resistance?

Have you ever had the experience wherein you have carefully weighed, measured, and watched every bit of food you intake and began an exercise program only to find that your weight has not budged?

This could be due to a factor known as weight loss resistance, which is a situation where a possible metabolic imbalance exists. Several metabolic imbalances can contribute to weight loss resistance.

  • Thyroid conditions
  • Chronic stress which raises cortisol levels
  • Hormonal imbalance
  • Digestive imbalance

These are to just name a few contributing possible factors to weight loss resistance. Moreover, some of these conditions are combined making weight loss even more difficult.

Things You Can Do About Weight Loss Resistance

Of course, the first and most important thing to do is to seek out the advice of a professional. Some individuals prefer the counsel of their primary care physician, while others seek out the advice and help of a wellness counselor or nutritionist.

A combination of professionals, however, seems to be the best bet when it comes to overcoming weight loss resistance. The tests that a primary care physician can perform will sometimes be sufficient to indicate which, if any, of the issues you are incurring are due to a medical condition.

A primary care physician can always refer you to a specialist in a particular field according to those test results. For many individuals combining a holistic approach along with a traditional approach provides for a win/win combination, as well.

For example, if your current weight loss condition is due to high cortisol levels due to chronic stress, seeking the aid of a wellness practitioner may be the best bet for you. Practices such as massage, yoga, or reiki may be the missing ingredient in your weight loss resistance.

Things such as eating raw, organic foods, getting enough hydration through green teas and plenty of water, and getting the proper rest are all exceptional ways to help yourself along the way in fighting against weight loss resistance.

Beachbody

 

 

 

 

Filed under hormonal imbalance, metabolism, weight loss, weight loss resistance

Motivation – 3 Top Tips To Successful Weight Loss

03/31/2014 Leave a comment

Photo credit: Public Domain

The best decision that you have made is to choose a better way of life for yourself. This may have been a choice that you came to on your own or on the advice of your doctor. However you have come to this point, you need to find all the ways that will help you to get the weight loss success that you want to achieve.

To keep you motivated, here are 3 top tips to successful weight loss.

Do Not Deny Yourself

It took a while for you to put on the weight and it will take a while to take it off. If you remove all the things that you enjoy from your diet, then you will only make the journey harder and this could end up causing you to fail. The idea of a balanced diet and weight loss program is to reduce your calorie intake while increasing your level of activity.

You’ll also find that if you eat more whole foods, calorie counting will become a thing of the past because you’ll get rid of your unhealthy cravings, balance your blood sugar and hormones, and have a lot more energy to do things you want to do. When you give your body what it needs, such as nutrient-dense leafy green vegetables, fiber-rich fruits, fish, lean meats, nuts, seeds, legumes and beans, your body will balance itself out and the weight will start to come off. And, you can still enjoy your treats as long as it is within reason.

Write Everything Down

A good way to track your journey is to write down everything you eat. You will be able to identify which types of food you are consuming and where you need to make adjustments. The great thing is that as the weeks go by you will notice a difference in the sort of foods you are eating. This is because as you start losing weight, you will begin to feel better about yourself and you will have more faith in your ability to succeed. This will spur you on to alter the things that you eat. You will be able to logically and routinely decide to replace that portion of French fries with a portion of salad and vegetables. It is a great feeling when you realize that the changes that you are making in your eating habits are happening naturally and without any pressure.

Gain Strength from the Experience of Others

There are so many people who have been in the same position as you and you should take some inspiration from their experiences and their success. If you love to read books, you will discover that there are lots of authors who have written on this subject. You will find plenty of celebrities who have also written about their own personal struggles with diet and weight.

If you are not a fan of books, you can choose to pick up one of the many slimming magazines, or research on the Internet, which feature stories about real people like yourself. Gather together information about people who have succeeded, then look at yourself in the mirror and repeat the words “I can do this”. If you can build up your strength and confidence and keep a positive attitude, then there is no reason why you shouldn’t succeed.

Filed under weight loss

Failure to Lose Weight – Are These the Reasons You Lack Motivation?

03/27/2014 Leave a comment

Photo credit: Alan Cleaver CC-BY-2.0

Motivation is the desire to get things done and to set targets that you want to achieve. However, maintaining that level of motivation can be difficult and the end result can leave you feeling like a failure. Here are some reasons why you lack motivation and ways in which you can turn things around to get you back on track.

You Can’t See Immediate Results

A perfect example of this is if you decide that you want to lose weight. You know exactly what you have to do in order to reach your desired weight. You need to eat less and exercise more. The first few days of your weight loss and healthy eating program go very well and you are happy. At the end of the week, you step on the scales and find that you haven’t lost any weight or you have lost less than you expected. You are disappointed and even though you know that if you continue on this path, you will eventually see the results you want, you give up. The thing about motivation is that if you do not see the results that you are after, it is pretty difficult to carry on.

Procrastination and Using Excuses

You are not motivated because you waste a lot of time procrastinating. You know that logically regular exercise and a healthy, balanced eating plan will result in weight loss. However, the procrastinator in you may decide that you can’t work on losing weight until you have signed up to a gym or have enough money to buy the right type of exercise clothes. With regards to food, well you decide that you can’t start cooking healthy meals until you have emptied your cupboards of all the bad foods. You are just putting off the starting date to changing your way of lifestyle and the more excuses you find, the less motivated you become.

Lack of Support from Others

It is a sad fact that a person’s level of motivation can be affected by the people around them and their attitude. It only takes one negative comment for self-doubt to creep in and for you to give up on the goals you have set for yourself. The solution is to find people that share your feelings and can help to keep you motivated. A good way is to either find the right friend or family member who will give you the support you need or you can look at support groups within your community or online. By getting the positive support you need, your motivation level will be right where it needs to be in order for you to start on target.

 

Important note:  If you’re not reaching your weight loss goals through diet and exercise, then you may want to look at other possible reasons such as lack of sleep, blood-sugar imbalance, too much stress, thyroid issues, or maybe a *hormone imbalance. As you can see, there is a lot more to weight loss than just eating less and exercising more. So, when you feel like giving up, remember the reasons WHY you want to lose weight and get healthier. Is it to avoid expensive medical bills down the road? To live a better quality life? Is it to live long enough to see your grandchildren? Whatever the reason, make it stick so you can stay consistent and focused until you reach your goals.

 

Filed under weight loss

5 Quick Tips for Healthy Eating

03/11/2014 Leave a comment

Photo credit: Miia Ranta CC-BY-SA 2.0

In thе middle оf thе week, after staying late аt thе office fоr three days іn а row, іt саn bе muсh easier tо make а stop аt а fast-food restaurant оn thе way home thаn even think аbоut cooking а healthy meal fоr уоu аnd уоur family. Surprisingly, thоugh, cooking healthy meals саn bе rеаllу easy іf уоu follow thеѕе simple tips.

Plan а Weekly Menu

Thе best way tо keep уоurѕеlf frоm eating pizza аnd takeout аll week іѕ tо plan а weekly menu оf foods thаt уоu wіll make during thе week. On thе weekend, take а few minutes tо look thrоugh уоur cookbooks оr search thе internet fоr great recipes уоu want tо try, make а grocery list, аnd go buy аll thе ingredients уоu’ll need fоr thе week. Keep іn mind thаt уоu саn save money bу making several meals wіth thе same ingredients, аnd thіѕ аlѕо helps tо avoid wasting food. Yоu саn make burgers one night аnd tacos thе next, fоr example, аll whіlе using thе same ground beef аnd veggies. Write down уоur menu аnd tape іt tо thе refrigerator ѕо еvеrуоnе іn уоur family knows whаt уоu’rе having, аnd ѕо уоu’rе held accountable fоr making thе food уоu planned tо make. Creatively using leftovers саn аlѕо bе а real time-saver аnd help уоu cook healthier meals each night.

Chop In Advance

No one wants tо come home after а long day аt work аnd stand оn thеіr feet іn thе kitchen, chopping vegetables. Immediately after уоu get home frоm thе grocery store, chop еvеrуthіng уоu’ll need fоr thе week аnd store іt іn reusable containers. Yоu саn even organize уоur containers based оn whаt meal уоu’ll bе cooking, ѕо аll уоu have tо do іѕ come home, take оut thе proper containers, аnd toss thеm іn thе pan.

Buy Frozen Foods

Frozen foods аrе а great time-saver. I’m nоt talking аbоut frozen pizza оr TV dinners, here. If уоu’rе trying tо eat healthy, уоu probably want tо avoid thоѕе items! Hоwеvеr, steam-іn-bag vegetables аnd pre-marinated meats аrе а great way tо eat healthy wіthоut spending tоо muсh time preparing а meal. Thеу’rе easy tо pop іn thе microwave оr oven right after work, аnd thеу taste great, tоо. Just bе sure уоu thaw уоur meat bеfоrе going tо work ѕо уоu dоn’t have tо spend time doing thаt whеn уоu get home.

Cook Wіth Colors

People eat wіth thеіr eyes аѕ muсh аѕ thеіr taste buds, аnd part оf making healthy meals appetizing іѕ making thеm look good. Make іt уоur goal wіth each meal tо put аѕ many colorful foods оn thе plate аѕ possible. Have green аnd orange vegetables, white аnd yellow cheeses аnd breads, аnd blue аnd red fruits wіth еvеrу meal. Thіѕ wіll nоt оnlу make уоur plate look delicious, but іt wіll help уоu get аll оf уоur key nutrients, tоо. It helps, аlѕо, іf уоu divide уоur plate into four, putting а different piece оf thе meal – аnd оf thе food pyramid – іn each segment. Thіѕ саn help ensure уоu get аll уоu need tо keep уоu going thrоugh а busy work week.

Thе Simpler, Thе Better

Yоu dоn’t have tо “master thе art оf French cooking” tо bе а great chef. Whеn looking fоr recipes, а good rule оf thumb tо follow іѕ thе simpler, thе better. Recipes wіth five tо ten ingredients аrе uѕuаllу thе best, еѕресіаllу fоr thе work week. Yоu dоn’t need tо make а Thanksgiving feast еvеrу night. Just ѕоmе rеаllу good meat аnd veggies wіll do thе trick.

 

 

Filed under healthy eating

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