It is Wednesday! You know what that means?
Wednesday WOD!
Here is a quick heart racing workout that you and your friends can do!
The summer time is a GREAT time to get your workouts done outside!
For those who do not have a gym membership this is also a great option for you.
Working out in your neighborhood or at your local track give you the chance to do a variety of exercises!
If you can not run jog for 30 seconds and then walk for 45 seconds. You can try sprints, lunges, squats, or do a circuit training workout. You can even run up/down stairs. There are SO many different things that you can do outdoors.
People ask me ALL the time:
“What are the best machines to use at the gym?”
The answer to that question: ALL OF THEM!!!
Being able to go to a gym is a great asset to your health and fitness training. I have personally used commercial gym equipment and I will continue to do so! Having access to these machines allows you the opportunity to create a very diverse workout. You want to be able to target different muscle groups on different days of your workout. You also want to be able to do different types of cardio exercise (such as use the treadmill, use the stair master, the bike, or even a row machine). Alternating between different cardio machines is a great way to get your cardio done. It also allows you the option to split up your cardio over several different machines as opposed to staying on one machine for 30+ minutes. Try staying on one machine for 15-20 minutes and move to another one!
As you can see in the picture above, being able to have access to different machines allows you to get creative with your workouts! That is the BEST part! You can use something as ordinary as a treadmill for one whole workout to get a full body workout!
They key is to KNOW what you want to do when you get into the gym!
You should ALWAYS have a plan of the exercises you want to do for that day. You should go ahead and plan out a whole weeks worth of workouts so you can be prepared when you get to the gym! If you have a weeks worth of workouts planner it will also allow you the chance to switch your workout days if needed.
Example: You go into your gym and there are a lot of people waiting to use certain machines you wanted to use that day….if you already know what you wanted to do for another workout just use that other workout instead! It will allow you to not have to sit around and wait for people to get done with the machines you want to use.
Am I saying that you HAVE to have a gym membership to achieve your goals?
NO NOT AT ALL!
But, I am saying that having access to a gym will allow you to do more diverse workouts.
Not to mention, the gym is a GREAT place to get health and fitness advice from fellow fitness junkies as well as try to meet people who are dedicated to a healthy lifestyle.
Want an example workout to do? Here is a great workout ANYONE can try:
Here is a GREAT fitness tip that i personally live by…
Try to do this at least two days a week!
This will help you to keep your calorie burn HIGH and you will not have to spend hours each week at the gym doing cardio! It is always a great idea to go back and forth between interval training workouts and a slow and steady workout!
Want to get back on track but you just don’t know how to start?
Starting is the HARDEST part!
First you have to pick a day. Pick a day that you want to start living and eating healthier.
On this day start first thing in the morning when you wake up.
The best thing to do is to start fresh at the beginning of the week (like Sunday or Monday).
Here are some day-by-day things you can do to help you get on track:
Day One:
Today try to drink at least 1.5 liters or water. Try to substitute your favorite afternoon sugar drink with a glass of water. Or have your favorite drink BUT also have the extra glass of water. The key is to start incorporating more water into your diet
Day Two:
Make a healthy snack choice. Instead of having chips with your sandwich at lunch try some veggies or a piece of fruit. You want to start making healthier food choices for your meals and snacks
Day Three:
Go for a brisk walk. You want to walk at a pace that is faster than a casual walk and you want to keep up that faster pace for about 30 minutes. You want to get your heart rate up but you also do not want to push yourself too hard starting out.
Day Four:
Regulate your meal choices. You want to try to eat several small meals throughout the day. You want your first meal to be within two hours of you first waking up. Once you have breakfast try to have more small meals (around 400 calories each) every 2-3 hours. This will help kick-start your metabolism and allow you to fuel your body as you are going through the day.
Day Five:
Create your own stretching routine. This routine should be done before AND after you workout. It does not have to be a long drawn out routine, just something that will stretch your major muscle groups and allow you to stretch your muscles.
Day Six:
Try to drink 2 liters of water! If it helps try to get a large water bottle or container that you can monitor how much you are consuming to help you keep track.
Day Seven:
Go through your cabinet and collect all of your unhealthy foods. If you still have some food that is unopened donate it to a local food pantry or other type of food service. You will not be as tempted to eat bad foods if you do not buy them or have them at home.
Day Eight:
Go for another brisk walk. This time make sure to stretch BEFORE and AFTER your walk. Do not forget to keep up the fast brisk pace for at least 30 minutes. You want to keep your heart rate up to help you start to burn those extra calories.
Day Nine:
Go one full day without eating anything “unhealthy”. This means cutting out carbonated beverages, candy bars, greasy foods, chips, or anything else that you know is unhealthy. If you even have a doubt if it is unhealthy or not, do not eat it! Stick to simple things like chicken, fish, beef, turkey, veggies, fruit, whole wheat pasta or bread, etc. This will allow you to dedicate one full day to fueling your body with healthy low processed foods.
Day Ten:
Today try to do more physical activities. These following exercises do them for a minute and record how many you can do. A month from now do them all again and see how many more you were able to do in that minute. That should help show you how much you are progressing! Try these exercises: jumping jacks, sit ups, push ups, lunges, air squats, and mountain climbers (if you do not know what these exercises are you can type them into Google or YouTube and see how to do them!)
Day Eleven:
Today try to combine several of the things listed above. Try drinking the 2 liters or water and eating healthy for a full day. Or try the brisk walk and drinking 2 liters of water. Whatever you choose, try to do at least two of the items listed above.
Day Twelve:
Start a health and fitness journal! Write down what you have been doing and how you feel. You can write down how much you weigh now and also keep track of the exercises you have been doing. There are some great online fitness journals (like myfitnesspal.com) or you can buy a regular journal to write in. Writing down what you do will help you to keep track of what you are doing and will hopefully hold you accountable for the healthy choices that you should/want to make each day.
Day Thirteen:
Today you should drink 2 liters of water, walk briskly for thirty minutes (and do not forget to stretch!!), and lastly you should also have a regulated day of eating every few hours.
Day Fourteen:
By this day you should have already started some healthy habits! Today will be the toughest day! Today you should make sure to drink 2 liters of water, eat healthy ALL day, have regulated eating (every 2-3 hours), go for a brisk walk (with your stretching), and keep track of all of this in your fitness journal.
This is just a sample of some things that you can do to get you stated on living healthier. Most people ask me “where do I start” or “what are some good things to start doing”. These are all some great things that allow you to make your own wise choices. The key is to not completely jump into things head first. You want to gradually start to make positive habits so the will become a good habit and you will stick with them. Try this for fourteen days and then see how ready you are to start living healthier!
Want to get up early and get a head start on your workout for the day?
Try this awesome workout!!
You wake up too early this morning?
Cant go back to sleep?
GET UP AND GO WORK OUT!
There are many different types of workouts that you can do to get the exercise you need to help you achieve your health and fitness goals. If you are a beginner fitness junkie it is requested to start out slow and then work your way up to tougher and harder routines. But for intermediate and advanced fitness junkies, it is easier to try new more advanced workouts.
Today I have Ms. Liza Wilson here speaking on a great workout option for my beginner fitness junkies. There are several different techniques you can apply to your new workouts that will help you burn more of those unwanted calories. The key is to try to have a workout that will get your heart rate up as well as keep you moving! If you add some simple tricks such as hand weights or resistance bands, this can help you to burn more calories while you complete your regular workout routine.
Calisthenic Workout – A Tough Routine Demystified
The main point of the Calisthenic workout is to offer a system of strengthening exercises. The
most famous characteristic is that this system doesn’t use weight or other kinds of items. In fact
the only weight used is the body’s own weight. This way it develops the resistance using the
system originated from gymnastics.This kind of system increases the fitness level through strengthening the muscles of your body.
These muscles include the skeletal and the cardiac muscles. This way you can improve the
health of your heart and you will be less likely to get a cardiovascular disease.This is a kind of workout that is performed on stage and this is why certain choreography is
needed. Besides this you should also think about the fact that in many cases you could have
only limited space.The Calisthenic exercise is meant to target specific muscles groups. For example the target of
the sit ups is the abdominal muscle. In this case the goal of people is to perform the exercise
until the time runs out or until muscle failure occurs.It is very important to remember that in case of this kind of workout there is a proper routine to
be followed. Otherwise the person in question could get injured. In case you are doing this kind
of workout to lose weight, you should also remember to keep a calorie-controlled diet in the
same time.The combination of workout and diet will offer you a really fast working method to lose the
weight that you want to. It might be a great source of motivation to write down your weight
and how many pounds you have lost since you started working out.There are some easy exercises to perform during a workout, such as the dumbbell calf raises. In
this case you will have to hold a dumbbell in your left hand and climb to the top of a box, with
your heels hanging off the edge. Grasp a sturdy object on the wall to maintain your balance and
lift your right foot, so that you will be standing only on the left one.Then flex your calf to raise your body and then lower your body to the starting point. This set
of exercises is made of five movements of this kind. After them you should get some rest and
continue with this exercise or move on to another one.Author Bio: Liza Wilson is a fitness freak and loves writing on health and fitness. Do check out her
fitness health articles on FitnessHealthZone.com where she writes on topics such as exercises, diet and
nutrition, body building, exercise equipment, healthy living, yoga, vitamins & supplements.
