STOP making excuses.

Why not start today!?

Still have junk food in the house?  Donate it to the local food pantry!

There are SO many reasons why you SHOULD start living a healthier lifestyle.

For more energy, to feel better, and to look the way YOU want too.

START TODAY!
Wake up and start with a nice quick morning walk.

Then have a nice and simple healthy breakfast

Followed by a healthy lunch and dinner.

If you have time in the evening go out for another brisk walk!

YES IT IS THAT SIMPLE!

Today we have Mr. Rod Devreese here to speak about some important key things to keep in mind for those who have recently started a new health and fitness routine.  Starting a new routine takes a lot of work, dedication, and patience.  You will learn what does and does not work best for YOUR body.  Try NOT to compare yourself to those around you because everyone is different! What I personally do may not work for someone else or it may give better/worse results to someone else.  It is about trial and error and figuring out YOUR body.  The goal is to stay motivated, stay on track with your healthy eating habits, and stick to your regular workout routine.  Doing these things will slowly start to show you the results you have been wanting! 

Now, lets hear what Mr. Rod Devreese has to say!

If you want to be on your way to better health and fitness, you can follow these tips:

1. Don’t expect to improve your health overnight. It takes time to get used to
changes in your diet and lifestyle. If you are patient, you can succeed.

2. Be happy and the good hormones in your body will defeat cortisol. The latter is
also known as stress hormone. When you are happy, you will feel good. You can
watch funny videos or comedy movies with your friends or family, or you can just
talk about funny things.

3. Your monitor must be slightly above or just about the same level as your eyes.
a monitor that is lower than your eye level is sure to cause shoulder, neck, and
back aches.

4. Monitor your heart rate especially during workout. A heart rate monitor can be
very useful. You need to use one to ensure that your heart rate is around 75% to
85%. The heart rate must not be too low or too high to get the best result from the
workout.

5. Boost your energy level by eating an energy bar or any other food that is rich in
sugar and fiber. Banana is also a great snack before doing any form of exercise.

6. Focus your attention on eating a balanced diet and getting a good exercise rather
than thinking about losing weight. The figures on the scale will not be able to help
you out.

7. Before doing any workout, you should do some stretching and other warm-up
exercises. This can prevent injuries. A lot of people tend to ignore this and later
on, they can have muscle injuries.

8. Some people think that aiming for better health and fitness means that a person
no longer needs carbs. This is a common misconception. In fact, you need carbs
to fuel the body and get the needed energy. You need to eat high-fiber foods
like fruits and vegetables, as well as protein sources. This will ensure that
carbohydrates are broken down with ease.

9. If you are the type of person who lacks motivation, you can try working out with a
friend or close member of the family. With a buddy, you will find ‘exercise’ time
cool and lots of fun rather than trying to achieve your fitness goals alone.

10. Routine activities are normal but if you want to be physically fit, you should learn
to be flexible. The freedom to do things as you see fit is a great way to motivate
yourself and to avoid boredom.

Aside from the tips above, you also need to look into diet food plans. If you truly want
to get in shape, there is a need to follow a diet regimen that will work for you. It can be
hard at first but once you get into the habit, you can live a healthier life and be fit.

Author Bio:

Rod Devreese is a former collegiate athlete as well as a health & fitness enthusiast who writes on
topics such as diet food plans, exercise, general health, and nutrition at Diet Brand Reviews.

 

You can try this move to add something extra to your work out routine!

What to do:

Get the treadmill started first! Start off with a LOW SPEED (like around 1.0 or 1.5)

As you do it more and get better at it you can increase the speed or even the incline of the treadmill

I did this exercise for a total of 20 minutes!

60 seconds on the treadmill and 30 seconds rest.

I alternated between the  60 seconds and 30 seconds until 20 minutes had passed

It increased my heart rate as well as worked my shoulders, back, and arms.

BE CAREFUL when doing this exercise!

Your hands are close to the rollers and you do not want to get them (or your clothing) caught in the machine.

Like I said before, start out slow and then you can increase the speed.

For your first time try to have someone near by just in case you need assistance!

…Everyone has an excuse as to why the can’t workout/eat healthy…

“I Don’t Have Time.”

…did you know they have 24 hour gyms!? so now you can plan your day on when you CAN find time to workout!

“I’m Too Tired.”

…if you start working out regularly studies have shown that people GAIN power, strength, energy, and endurance to get them through their day!

“I Don’t Get a Break From the Kids.”

…did you know that some gyms offer day care! Or you can ask a local church, friends/family,  or seek other options to find child care for an hour so you can work out!

“Exercise Is Boring.”

…then you must not do the right things!  There are so many FUN options available for you to workout and have fun at the same time! Can you honestly tell me that Zumba is NOT fun!?

“I can’t afford it.”

…if you can not afford a monthly gym membership try workout videos or even trying to create your own workout to do at home!

“I don’t want to get bulky.”

…SORRY LADIES!  Doing simple exercise and strength training will NOT get you big and bulky…

“I don’t know how to exercise.”

…this is your ONE and only time it is OK to be a stalker!  Go to the gym and look around and watch what other people are doing!  DO not try to lift as heavy as they are but you can try some of their moves.  Or you can Go to the gym and ask a worker or even other people working out for some suggestions!  

Any more excuses?

I have an answer to resolve it!!

try this KILLER Abdominal workout!

remember to get those ABS you want you HAVE TO EAT RIGHT! AND BE PATIENT!

Results take DEDICATION and most importantly TIME!
Keep working hard guys!

YOU WILL REACH YOUR GOALS!

You can join a fitness class or fitness challenge at a local gym or with your job

You can attend or create your own boot camp

You can create or find a fitness routine that you can complete at the gym OR if you can not afford a gym membership you can complete it at home!

Today’s post will be talking to the followers who are a step above the beginners  but who are looking for something to add or supplement their fitness routines with.

Today I would like to introduce you to Erik.  Mr. Smith has his own website at:  www.workoutdesigns.com

He is here to discuss some higher intensity workout options for you:

The key to high intensity interval training is speed.  This enhanced form of training typically means you do more in a short amount of time and is popular among those who are trying to lose as well as for others with all kinds of fitness and exercise needs.  High intensity interval training workouts usually last less than 20 minutes and burns fat faster than similar cardio workouts.  There are many different kinds of high intensity interval training routines and each has their own kinds of benefits.

30 and 60 Second High Intensity Interval Training Workouts

When you are just beginning high intensity interval training, you can start with 30 second routines.  After you have stretched and warmed up properly, you can work on your 30-second routine.  You should feel every part of your body burning when you work out.  No matter your fitness level, you should try to push yourself to finish.

Beginners need to do 30-second sprints with 90-second rest phases in six to eight sets.  Those at an intermediate level can do 30-second sprints with 60-second rest phases in eight to ten sets.  However, those at the advanced level can do 30-second sprints with 30-second rest phases in ten to twelve sets.  No matter what level of your high intensity interval training routines, you also need to make sure you warm down properly after your sets.

Tabata Training

There are also other forms of high intensity interval training if you want a more structured or official workout.  In fact, Tabata is said to be the most effective form of training as well as the most intense.  This is a four-minute routine is supposed to produce better results than aerobic training.  The interval training is also supposed to help you build muscular endurance better than you would if you were undergoing normal cardio training.

The Tabata intervals are simple to follow.  You have to push yourself to do as many reps as possible for 20 seconds then rest for ten seconds.  This has to be repeated eight times.  With Tabata training, it is best to use a timer so that you do not have to think too much as you are working on your intervals.  Beginners at this level should choose lighter weights and gradually increase as they progress.

While this routine is quite intense, one of its appeals is that it is adaptable to various kinds of exercises.  Exercises such as front squats and push presses work very well with this routine.  You can also use kettlebells or other kinds of weights that will make you use your largest set of muscle groups.  You should remember that this is not an everyday routine and you may end up doing it only once or twice a month.

Body for Life Training

You can also try other high intensity interval training routines such as the Body for Life routine that has four sets of increasing intervals each one minute long.  Part of the secret to this routine is that it starts out at an already high intensity than challenges you to increase intensity with each minute.  Finally by the last-minute, you have to push yourself to reach maximum intensity.

You can use accessories such as timers as you work on high intensity interval training workouts if you need some help in keeping up your pace and checking on your progress.  You can also use workout music to help the time pass faster and keep your mind off the burn.  You may not perform these routines every day, but you can still get the kind of results you want if you perform them correctly.

We starting a new health and fitness routine you have to be mindful of you physical limits!  It is OK if you start something new or add new things to your workout and it is hard for you to finish them or you can not finish them at all! It will take you some time to build up your endurance and your strength to be able to accomplish tougher higher intensity workouts.  It is OK to try or add something new to your routines! It is actually suggested that you change-up your routine every 6 – 8 weeks.  This will allow your body to not get use to all the same exercises and it allows you to work out other muscles in your body to help you shed those unwanted calories and reach your fitness goals.