…Why Fit Means Fab When It Comes To Your Career…

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We all know that being physically fit has a whole host of benefits for your body. Regular exercise helps to keep you at a healthy weight, and to feel and look at your peak. But did you know that being fit can have lots of advantages for your career? Find out why your daily run, walk, trip to the gym or exercise class is even better for you than you thought…

  • ·  Better concentration skills

Taking part in regular exercise helps you to focus your mind on the task at hand. If you are working out daily or even just a few times a week, you will be regulating the blood supply to your brain which can help you to feel alert and able to take on even the most challenging of tasks. If you work in a role that requires close, detailed work, like office administration, your physical fitness will be a great asset.

  • ·   Increased self-confidence

Getting your heart rate up with a good workout helps you to burn any excess fat so that you look your best. If you look good, you will also feel good. In addition, the challenges you face during your fitness sessions will help to develop your self-esteem. Being super confident is a great asset in several careers, especially sales. Find out how you can use those skills with people who share your positive attitude by having a look at AlgaeCal reviews.

  • ·    Cope better

Getting your groove on with regular workouts means that you are much better able to cope with whatever comes your way. Ever had the infamous ‘runner’s high’? It’s the feeling you get half-way through or at the end of your running session that has you grinning all day. The reason for this is that a good exercise session produces endorphins, which are natural feel good chemicals released by the brain. Feeling so great means that if you’re in a pressurised role like teaching or the emergency services, you will automatically approach problems in a positive, calm manner.

  • Enhance your CV

Many employers are impressed by the mental strength and tenacity that comes with a candidate who is at the peak of physical fitness. These are attributes that will serve you well in any industry, so don’t be afraid to tell prospective employers about your exercise and the sports you enjoy taking part in. If you play team sports, that’s even better – as bosses will be able to see that you can work with others in a productive manner that gets results. There is not a single employer who does not want candidates who are team players!

Physical fitness is something that is hard won, but the many advantages make it well worth the effort. If you think you’ve been letting your standards slip during the cold winter months, get back into your routine as soon as possible. Find easy ways to get started on this page. Your health and happiness will soar, and your career could seriously take off – what more reason do you need to make sure that you’re at your absolute best?!

 



…Drop the Fad Diets, Here’s How to Really Lose Weight…

It might still be early in the year, but summer is going to arrive and before you know it, you’re going to be kicking yourself for not getting in shape to fit into your summer outfit when you head to the beach. But let’s face it, losing weight isn’t something that just happens overnight or even over the course of a few weeks. Several months is a more likely time frame for visible weight loss, and that’s if you remain disciplined throughout the entire time.

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Unfortunately, weight loss has been twisted by the media and different publications. Too many people believe that going on a fad diet for a couple of weeks or working out for a short period of time can achieve noticeable weight loss. And while it’s true that you’ll see some losses, they’re only temporary.

Staying Healthy is a Lifestyle

You can’t just go on a diet for a month and call yourself healthy. Changes to our body happen over a long period of time and maintaining our weight is no exception to this. Think of it this way: if you find yourself overweight, then it’s most likely because you’ve been following unhealthy habits for a long time. When you lose weight, it’s extremely easy to put it back on because you’re accustomed to eating snacks and not exercising, so your body adjusts to your old ways more easily than it can to your new diet. Now compare it to the fit friends you envy, the people that you see wolfing down an entire burger on a weekly basis but don’t put on weight. Their bodies are accustomed to being healthy and as a result, their metabolism works differently.

Motivation is Key

People are more likely to lose weight when attempting to do it alongside friends, family members or even friendly personal trainers. The more help you get, the more motivation you have. If you’ve decided to lose weight, then there has to be some motivation behind it—a reason for doing so. Perhaps you have underlying health issues or you’re afraid of developing obesity-related diseases in the future. Maybe you’re having a hard time at your job because you aren’t physically fit anymore, or perhaps your significant other wants you to eat more healthily to set a good example for your children. Whatever your reasons, stick to them like glue and never lose sight of your goals.

“Get Fit Quick” is a Scam

As mentioned before, maintaining good health and weight is a lengthy process that is determined by your lifestyle. Don’t buy into ridiculous claims of diets or exercise regimes that can help you burn fat in just a week or something outrageous. You’re not going to burn off fat if you work at it for a week and then can’t be bothered. You need to make small and manageable changes to your lifestyle to keep the weight off for good instead of relying on short-term solutions. For example, take the stairs instead of the elevator, get off the bus a stop earlier and walk the rest, or clean the house more regularly and get more active.



…Three Reasons Trampolining May be the Next Big Thing in Fitness…

Three Reasons Trampolining May be the Next Big Thing in Fitness

Did you know jumping on a trampoline is a healthy and efficient workout? Trampolines aren’t just for kids anymore; they can be used the next time you’re looking for a different type of cardio or to rejuvenate a boring fitness regime. Jumping on trampolines is a unique workout offering a great balance of high intensity and low impact. Quite possibly the next big thing for personal trainers, here are three reasons you should “jump on it:”

  1. More efficient

The Journal of Physiology published a report completed by NASA scientists explaining the benefits of jumping on a trampoline, often called rebounding.  The scientists even went as far as to say that the benefits are “greater with jumping on a trampoline than with running.” Additionally, more calories are burned during one hour of jumping on a trampoline compared to one hour of jogging. If you’re trying to get back into a regular workout routine after the holidays, trampoline rebounding won’t get you out of breath as quickly as jogging either! You can easily control the intensity of the workout, and stay going for longer.

  1. Lower impact

Another great benefit of trampoline jumping vs. running is it is better for your joints.  TIME magazine published an article reviewing the positive effects of exercise on trampolines and “even though the motions are similar in jumping, the trampoline absorbs some of that shock, causing the impact forces on the feet and lower extremities to ease up.”  Your joints will surely thank you in the long term for keeping them in mind.  With many great options to choose from, you can’t go wrong with your choice in trampolines.

  1. FUN!

Perhaps the best benefit of all is that working out on a trampoline is fun. Making your workout enjoyable makes it feel like a lot less work. Trampolines are also a great way to get your kids outdoors to exercise too! There are even small trampolines that can be kept inside your house and quickly pulled out for an efficient, fun workout.

There are many other great aspects of jumping on a trampoline for your workout besides those listed here. We all want to get into better shape, but we might as well have fun with it too. A trampoline can certainly help a routine to be more balanced in your long relationship with being healthy and fit.



…Tips For Getting Fit On A Budget…

With 2017 a little over a week away, the New Year’s resolutions are starting to roll out in full effect. While everyone has their own specific goals relative to their personal lives, the two most common general goals every year are to spend less and exercise more. These are great goals to have, especially after the holidays when we’ve all indulged in one too many sugary treats and spent a little extra on gifts for our loved ones. Unfortunately, these two goals don’t always go hand-in- hand.

When it comes to the physical fitness goal, the first thing that pops into mind is to join a gym. Gyms around the world see massive surges of new memberships every year in January as millions of people embark on the quest for a new, defined body. There’s absolutely nothing wrong with going to the gym, but if your second goal for the new year is to budget better, then another $50 per month coming out of your checking account is not the best way to start.

Luckily for you, there are tons of ways to achieve a healthy new body without the added monthly costs. Start by planning your goals, and then use some of the creative ideas below to get the workouts in motion.

Workout at home

If you’ve ever been on YouTube for longer than 15 seconds, you’ve probably scrolled past a workout video of some kind. The internet has made it easier than ever before to learn how to workout – all you have to do is perform a few searches online and you can become a workout pro in no time at all.

If you want to keep costs as low as possible, there are plenty of workout routines and videos that don’t require any equipment and can still get your blood pumping and your body sweating – meaning this option is completely free! However, if you have a little extra budget leftover from the holidays, a few pieces of home workout equipment can be a great investment for the long term.

You can stay simple with a set of dumbbells or resistance bands, or you can even step it up to something more comprehensive like a home gym. A home gym will be slightly more expensive up front, but its long-term value will be far better than any other equipment (and still much cheaper than the ongoing monthly costs of a typical commercial gym membership). If you’re a beginner and want more information, you can see the best home gyms here.

Hit the trails

If the idea of going to the gym sounds nice because it gets you out of the house, why not hit up your local trails for a hike? Hiking, or any general outdoor activities for that matter, can be a great way to improve your physical fitness without the conventional feeling of weightlifting or running on the treadmill. You could even change things up and take your bike to the trails, or just enjoy the scenic walk.

The important part is that you’re out and you’re exercising. And best of all? Heading to your local trails is 100% free, keeping your wallet as slim as your body.

Pick up a sport

Along the same vein as trail running, participating in a sport is another exercise-packed activity that can give you all the same physical benefits of the gym without the added costs. Now, you don’t have to go out and start playing tackle football with a bunch of college athletes, but playing a fun pickup game of soccer or basketball at your local park 3 times a week will have you shedding weight remarkably fast. If you have access to a pool, swimming laps is also a great alternative sport that can lean out your body through its muscular and cardiovascular demands.

The gym is a great place to get in shape, but as you can see, there are plenty of alternative options to get the sweat dripping from your body without shelling out a monthly membership fee. With that said, remember that workouts are just half the battle – you must also eat right in order to create the body you want. To combine with your low-cost workout efforts, check out our recent article on low-cost healthy eating.



…Tips for Recovering from Injury for Fitness Freaks…

Were you doing so well at sticking with your fitness plan, when out of nowhere came an injury that derailed your exercise goals? It happens to everyone. Common causes of injury, according to WebMD, include ankle sprains, groin pulls, and knee injuries, as well as hamstring strains and shin splints. Don’t forget workplace injuries too, because the gym is not the only place where injuries occur. Back strains and other back injuries can occur at one’s place of work and can hamper your range of movement for quite some time.

If you’re sidelined with an injury, here are some tips that you can implement during your recovery period.

1. Use this time to catch up on sleep.

Did you know that 1 in 3 adults are sleep deprived? The Centers for Disease Control and Prevention lists it as a public health problem. Why? Being sleep deprived can be hazardous to personal safety and the safety of those around you. It is during sleep that the body works on its repairs, so catching up on sleep is not only a good idea, but it will result in a healthier you overall. Use this time when your body needs sleep to repair itself to also establish healthy sleep habits that will last long after your injury has healed.

2. Create and implement a nutritious meal plan.

When you are dealing with an injury, there are several stages of healing that your body undergoes. One of these stages is inflammation. Some inflammation is good, but too much can harm instead of help. Foods that fight inflammation include olive oil, avocado, fish oil, some fishes, and mixed nuts. If you have sprained or damaged muscles, then you will want to eat protein-rich foods as amino acids are needed to repair damaged tissue. Research specific nutrition sources that you are deficient in. And think of easy-to- implement ways to bring that into your diet with a nutritious meal plan.

3. Fine-tune your fitness plan.

Have you worked hard to get to a target fitness or weight-loss goal? Only to be sidetracked by your injury? If so, it can feel like forever before you’ll be able to get back to your previous exercise routines. When you need to be patient and you find it hard to wait, use that energy to plan for the future. Research what types of exercises you can do that will help you slowly recover from your injury as well as help you gain lost ground in a safe way. But don’t limit your research to just that, either. Since you now have extra time on your hands, look for ways to work out muscle groups that you had previously neglected. For example, if you had only focused on aerobic exercises before, think of how to integrate strength training into your routine.

4. Take it slow and focus on other aspects of health.

A common cause of injury? Doing way too much, way too soon. So if you do not want to re-injure yourself, you are going to need to pace yourself and keep the need to go slow squarely in mind. While physical health is obviously very important to fitness freaks, it is not the only aspect of health you should consider. Mental health and emotional health both can affect your physical health, too. You can see the interplay by how external sources of stress affect your mental health, which can strain your physical health. While your body is recovering from an injury, your focus on physical health might need to be shelved. But you can still practice meditation or engage in other activities that promote emotional and mental health.

While getting injured at work or due to a sports-related injury is no fun, don’t use this as time to toss all your health plans out the window. The above are steps you can take to still focus on your health, even while you wait for your body to recover.



…Quick Acting Powerful Diet Habits to Work on For the Festive Season…

When it comes to losing weight and improving our diet, the one thing we all want is fast results; especially in the run up to the holiday season when it’s nothing but treats and parties on offer.

We’ve all been there. We pledge to visit the gym on a daily basis and to count every calorie in order to counteract the festive bloat. But as soon holidays get under way we find ourselves reaching for that candy and heading out to happy hour for a holiday cocktail or six ditching the diet in an instant.

But there’s a better a way, you no longer have to suffer the all or nothing approach. You simply need to adopt these quick acting powerful diet habits to make sure you stay slim and trim all season long all whilst enjoying the holidays.

Eat Breakfast

If your breakfast consists of just grabbing a coffee on the go then you’re going to want to change that. Research has shown dieters are more successful in their weight loss goals when they consume breakfast. It will not only kick start your metabolism but it will also keep cravings at bay (meaning less snacking).

Start your morning with a mix of protein and whole grains such as a slice of toast with organic peanut butter or overnight oats topped with grated apple. Ideally you need a breakfast that you can just grab and go to avoid those time based excuses.

Downsize your plate

One of the best tricks to ensure that you eat less is eating from a smaller plate. As humans we see food as a very visual thing (instagram anyone?) so when we use smaller dinnerware our eyes get tricked in to thinking that we are eating more with the overall result being that we are more satisfied with less food.

Keep your workouts short (but intense)

The holidays are busy so no one has time to spend hours in the gym. But the good news is that short, intense workouts are better for burning fat and giving your body a 100% workout.

High intensity interval training aka HIIT is not only great for burning fat but it’s also way more efficient. You can make more progress in your fitness regime in just 15 minutes of HIIT than you could running for an entire hour. So it’s a no brainer really. Also, the HIIT is totally portable so if you feel like reaching for the snack bowl just get up and start doing a set of jumping jacks and crunches instead.

Bring your own food

When it comes to Christmas parties and family gatherings, food is usually the center point. So avoid temptation by taking your own food so that there’s always something there you can indulge in.

Keep track of what you’re eating

A piece of candy here, a handful of nuts there – it all adds up. So get in to the habit of keeping a food diary to help you stay committed to your goals over the festive period. The diary will help you keep track of what you’re eating and also help you become more mindful of what you’re consuming every day. It can also help you plan your meals and help you maintain a balanced diet.

Learn to say no.

Don’t let someone else dictate to you what you should and shouldn’t be eating. If you’re trying to stick to a healthy eating plan then learn to say no when you’re offered food that will knock you off plan. Whilst the holidays are a great time to eat, drink and be merry, the consequences of doing so can go on for months afterwards. Think about it, do you really want to still be working off your Christmas indulgence in March? Celebrate your way but remember to keep boundaries and stay true to your goals.

Drink more water.

Hydration is the key to a healthy body and over the holidays our intake of alcohol and caffeine can often dramatically increase. So make sure that you stay hydrated by drinking at least eight glasses of water a day. This will help stop you from feeling sluggish and tired as well as help flush the toxins from your body.

Keep healthy snacks at the office

If you want to avoid over indulging on sugary snacks brought in by your colleagues but don’t want to miss out on the fun then just keep your own stash of snacks at the office. But if you do decide to splurge then do something good for your body first, have a piece of fruit or climb a few flights of stairs before digging in.

Try intermittent fasting

If you know that your holiday season is going to be full of get togethers and social occasions then think about starting intermittent fasting. You can either chose to follow the 5:2 method where you keep your daily calorie intake to under 500 calories twice a week or try the 16 hour method where you eat just two meals a day and then fast for 16 hours before your next meal. Of course the festive season is a time to celebrate and enjoy yourself but it’s also important that you remember the greatest gift you have is your health. Don’t use the holidays to slack on your goals and go in to the New Year happier and healthier than ever before.

 


Author : Kelly Crawford is passionate about health, well being, running and minimalist. As a competitive runner, she has insight into the struggles of 
balancing work-outs with good nutrition and injury prevention. She is a contributing writer for HardBoiledBody.com – a site dedicated to health, 
nutrition and fitness advice.
https://www.facebook.com/hardboiledbody
https://twitter.com/hardboiledbody


…Workout Effectiveness And How You Achieve It…

The motivation behind and during an exercise is a huge part of how effective it is. There are a lot of different factors that play into it as well. Being able to see results, for one. If you’re not getting the results, or you don’t feel like you’re able to exercise as well as you would like, it has a serious impact. One that can tempt you to get off the routine altogether. But that’s a big no-no. So here, we’re going to look at how you ensure you’re getting the best out of your exercise.

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Motivation

The first place you should be looking for any hesitation is inside your own mind. Motivation can be a tricky thing to get a grasp on. For one, you need to think about the bigger picture. What are your overall goals? What shape are you trying to get in and why? Then you need to think about the steps there. How are you measuring your goals? Is it numbers of reps, time spent running or weight lost? Finally, look at the ways you can spark your inspiration. Using things like music or even having a friend to exercise alongside you can give you that prompting boost you need.

Intensity

If you want better results, then you need to look at just what you’re doing as well. For some people, the steady-as-she-goes approach works. That is, some people work better by increasing their performance in increments. If you really want to see results sooner than later, however, you need to up the intensity. You need to look at, for example, HIIT methods. Just make sure that you’re being responsible as you do so. Listen to your body. Don’t push yourself over your limit. There’s a difference between intensity and recklessness.

Food

Exercise is only one side of the coin, as well. The food you eat is going to play a big impact as well. For example, if you’re building muscle, you better be fueling yourself with protein and the right carbs. If you’re having a daily run, but eating more to make up for it, you’re not going to lose any weight. The same goes for the other end. If you’re eating too little, you might not hit your metabolic rate. This means your body will conserve energy, making it harder to lose weight. You need a balanced diet, not a fad.

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Recovery

Food is only one part of makes an adequate recovery as well. Hydration is the other obvious bit. A big part of recovery comes immediately after the exercise. Make sure that you’re warming down and properly stretching. If you don’t, you could cause more pain that good to the parts of the body you just worked out. That means more time off your feet which could mean undoing all the effort of the exercise in the first place. Make sure you’re not overworking yourself and you’re taking the right amount of time to rest. Not too much, not too little.

Gear

If you’re using the right exercise gear, it can very easily get in your way. For example, if you’re using weights that are too light for you, or the weights you use every time. You’re not going to get a lot more output from because your body has become used to them. The same goes for the gear you wear, as well. You need proper running trainers if you want to avoid some of the soul-destroying foot pain you might get otherwise. Similarly, if sweat is a problem, you need to look at places like ColoredSweatbands.com to solve it.

Apps

Nowadays, a lot of the problems of motivation and goals can be solved with the help of some smart electronics. Are you unsure how much calories you’re burning on an exercise? There’s an app for that. Do you want to know a better hiking route than the one you’re taking right now? There’s an app for that, too. If you need motivating music, there’s even an app that changes the songs on your phone to help you find a fitting tempo. Don’t neglect some of the tools that can help you get the best of your workout. Check out some of the apps on places like PCmag.com.

What you do. What you eat. Even what you wear. It all matters to making sure that you’re taking the steps in fitness that you need to be taking. Hopefully, this guide is going to help you untangle any of the snafus that have been getting the way of your progress. Work it out, then keep working out.



…Tips for Getting Lean on a Budget…

5 Tips for Getting Lean on a Budget

Are you looking to lose body weight, gain muscle and overall just get lean? Are you worried about the expense of the food required to achieve the body that you desire? Below are five specific tips on how to get lean and remain within your budget.

Tip #1: Create a Shopping List

Before you even go grocery shopping, you want to make a shopping list that you should 100% stick too as this will help you and save time at the time. There are certainly common, basic foods that should always be in your pantry that you can purchase really at any grocery store. These staples include eggs, brown rice, canned tuna, whole wheat pasta, and vegetables just to name a few. Be sure to look at the sales ads, clip coupons and buy generic when possible. Whatever you choose, be sure to check out the labels to makes sure it is low in carbs and does not have excessive fats. Additionally, make certain to avoid processed and pre-packaged foods as you want to try to eat cleaner and without as many preservatives and additives.

Tip #2: Farmer’s Markets

If you are like me, then you love vegetables and want the freshest, cheapest selection. Both fruits and vegetables can be costly but by going to your local farmers’ market you will likely see that these essential foods can be purchased fresher and at a more budget-friendly cost. Vegetables certainly need to be one of the main foods that you eat in order to become leaner. Fruits can also be eaten but be aware that some have high sugar counts and should be avoided.

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Tip #3: Buy in Bulk and Freeze

Sometimes it is better just to buy in bulk and freeze. If you are a member of a warehouse type store that sells in bulk then make good use of your membership. Great deals on meats can always be found at these types of stores making this a great place to stock up on ground turkey, chicken breasts and any other lean meat that fits within your diet.

Tip #4: Prepare for the Week

Preparation is key in trying to stay within a budget. Pick a day every week to prepare the next week’s meals in bulk. Pick a meat, a grain and a vegetable and make enough for you to enjoy for the rest of the week. If you are eating precisely the exact portion size then you may want to invest in a small scale. Preparation will help avoid wasting of food and acting on impulse when deciding on a meal. Generally, I like to prepare a menu so that I know that absolutely no food is going to waste.

Tip #5: Coupons and Promo Codes

Finally, many choose to supplement their diet with a protein shake or extra supplements. Such products can be purchased at bodybuilding.com or PuritansPride.com.

Be sure to check out PuritainPride’s coupons or bodybuilding.com promo codes at mamma.com as this will save you a great deal of money!



…Infinite Life Fitness Recipe: Stuffed Jack-O-Lantern Bell Peppers…

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Looking for a great way to create a Halloween themed dinner for your family? Or are you looking for a dish to take to an upcoming Halloween party? Here is a great (and simple) recipe for a Spoo-tastic dish for the upcoming holiday.

 

What you will need (This recipe will make 6 bell peppers):

  • 1 lb lean meat (you can use ground turkey, chicken, beef, deer, or whatever you would like!)
  • 6 bell peppers (any color will work! But Orange will be the best to imitate a real pumpkin)
  • 2 tablespoons of the olive oil
  • 1 cup of black beans
  • 1.5 cup or rice (I used Uncle Ben’s Wild Rice)
  • 1/2 cup chopped onions
  • 1/2 cup chopped mushrooms
  • 1tsp salt
  • 1tsp pepper
  • 1.5 cup low fat cheese
  • 1 clove of garlic

Instructions:

  • Heat oven to 350 degrees Ferinheight
  • WASH and Cut the tops off the peppers
  • Remove the inside content of the peppers and wash them again
  • Heat the olive oil in a large skillet over medium-high heat
  • Add the meat (for my peppers in the video I cooked chicken)
  •  Season meat with salt, pepper, garlic, and other desired seasoning
  • Add mushrooms, onions, rice, beans, and whatever else you would like to add to the skillet
  • Cook all off the contents, breaking up the lumps, until the meat is thoroughly cooked (approximately 8 to 10 minutes)
  • Once all contents are cooked stir in cheese
  • Evenly distribute contents of skillet into the bell peppers
  • Sprinkle a small portion of cheese on the very top of the peppers
  • Pour a small amount of water into the bottom of the baking dish
  • Cover  backing dish with foil and bake for 15 -30 minutes (the longer you cook it, the softer the pepper will become. If you want a firm crisp pepper cook it for a smaller amount of time)

Sever these stuffed peppers with your favorite side dishes and enjoy a delicious Halloween themed meal!



…Fitness Hacks!…

If you are like me, each day can be chaotic and full of activities from the time that I wake up until I jump into bed at nigh. There are always small things that can be done to help our busy lives run a little smoother.  This can be more helpful for those who say that “they are too busy” to workout or just have a bad habit of forgetting things that are needed to go workout (leading to another reason why people make excuses to get out of working out).

Throw out junk food

This is something that I help practice with my clients.  Is there a need for a jumbo box of Twinkies or king size package of candy bars?  Sure, your kids or significant other may enjoy these treats.  If there is no reason to have them at your house limit how many of these kinds of food you have around.  It will help by not tempting you to want to eat those things.   If you do have to have them at home try to keep them in a hard to reach place or have them hidden so you can not find them.  Until you can create your own will power to stay away from those things getting help from those around you can help you to become successful with reaching your health goals.

Have a box of food that you are trying to get out of your house? Instead of throwing it away consider donating it to a local school or food bank!

Is your favorite show on tonight? Watch it WHILE you workout

This is a trick that I personally use and I tell ALL of my clients to use.  If you have 1-3 shows that you watch each week plan your cardio time DURING those shoes. You can be on the cardio equipment and not miss your favorite episode.  It will also allow you to kill two birds with one stone!

Pack a bag

Each night before I go to bed I try to get everything ready for the next day.  This includes my workout clothes.  Getting them together allows me to double check that I have everything needed so I wont forget anything.  I will place my gym bag near the door so I will not forget it when I leave in the morning. I also keep a small “emergency fitness bag” in my trunk.  This bag has the following: ear buds (because I am always losing or forgetting mine at home), socks (you never know when you forget to grab some when you wear flip flops or tights to work), sports bra (I bought a spare sports bra and keep it in the bag because sometimes all of my workout clothes are in the washer/dryer and I need one), hair ties, and an empty water bottle. Make sure to add anything that you typically forget.

You can also follow this trip to save you space if you have to pack your gym clothes in a small bag or purse:

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Plan ahead!

Make sure to PLAN the days you want to workout AND what you want to do on those days.  Consider your workout time an important meeting that you have set with yourself.  If you have meetings for work or for other hobbies you are doing, do you plan your day/schedule around those meetings so you can attend them? Treat your gym session just as you would treat any other meeting you will schedule.

DRINK MORE WATER!

It is clear that most people are not drinking enough water. You want to make sure that you are allowing your body to get the hydration it needs! Here is a great trick that I teach my clients to use to help them drink more water:

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Take time to recover!

Although some people enjoy working out 7 days a week, it is also recommended that you allow your body to have time to recover.  This is a great time to stretch and just let your body heal! Ice packs and self heating ointment can be great things to use to help you recover.  Here are some at-home remedies that you can try on your own:

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Set realistic goals!

This is probably one of the most common mistakes.  You have to set a goal that will be reachable in a realistic amount of time. If you set goals that are hard/impossible to obtain this could contribute to you not reaching your goals. Start with a smaller goal and then gradually work towards that (adding other small goals along the way).



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