17 Fun Weight Loss Rewards to Help Keep You Inspired
According to a Centers for Disease Control and Prevention study conducted a few years ago, almost 50 percent of Americans are trying to lose weight at any given time.
Some people are attempting to shed a few pounds to make themselves healthier. Others are doing it in an effort to look better in their clothes. And there are, of course, some moms looking to bounce back from pregnancy and lose baby weight.
There are so many different reasons to lose weight, but finding the motivation to do it can be tough. It’s why you should consider treating yourself to weight loss rewards throughout your journey.
Exercise rewards will make you more motivated than ever before to lose as much weight as you can. They’ll also give you something to look forward to as you strive to lose weight.
Here are 17 rewards that are guaranteed to keep you inspired.
1. Purchase New Workout Gear
There are a lot of people who make the mistake of treating themselves to new workout gear as soon as they commit to getting back in the gym to lose weight. They think it’ll help them take their commitment more seriously.
Resist the urge to do this and wait until after you’ve established a routine before buying new workout gear. It’ll prevent you from buying gear that you don’t actually need. It’ll also allow new workout gear to serve as one of your very first weight loss rewards.
2. Treat Yourself to a Massage
Is your goal to completely transform the look of your body by losing weight? This 9 Week Challenge will provide you with everything you’ll need to make your weight loss dreams a reality in a short amount of time.
You will, however, find that you’re pretty sore during the first few weeks of working out. Your muscles are going to ache, and your entire body will feel drained at times.
This is not necessarily a bad thing! It’s actually a sign that your body is responding to the workouts you’re doing and getting into better shape. But that won’t make you feel any better when you’re very sore.
A massage can take care of the soreness and inflammation you might feel following a string of hard workouts. It’ll also improve your blood flow and make your muscles feel looser than they would otherwise.
Treat yourself to a nice massage to get your body feeling its best again. This will motivate you to get back into the gym quicker.
3. Take a Beach Vacation
A study that was done a few years ago revealed that about one-third of Americans would rather take a trip to the dentist’s office than put on a bathing suit. They simply can’t stand the way they look in a swimsuit.
This won’t be a problem for you once you start losing a bunch of weight. You’re going to be excited about slipping into a swimsuit for the first time in a long time.
Circle a date on your calendar and tell yourself that you’re going to take a beach vacation at that time. You’ll feel an unprecedented amount of motivation every time you go to the gym when you use beach vacations as exercise rewards.
4. Try a New Hairstyle
Once you start losing weight, you’re going to have to get used to hearing, “You look so much different!”, every time you bump into someone who hasn’t seen you in a while. They’ll be blown away by your new look.
Why not start getting used to it now by trying a new hairstyle? Whether you decide to chop all your hair off or just make a small change to it, it’ll help you prepare for all the looks you’re going to be getting when the pounds start coming off in the coming weeks.
5. Participate in a Recreational Sports League
There’s a reason why about 80 percent of American adults don’t get enough exercise on a regular basis. It’s because they don’t enjoy the monotony that comes along with going to the gym day after day after day after…well, you get the point.
When you spend almost every day in the gym, it can start to get boring after a little while. So why not spice things up by finding fun ways to exercise in between gym workouts?
One good way to do it is by participating in a recreational sports league. There are adult leagues all over the country that would be more than happy to welcome you into the mix.
You can sign up for a sports league on your own and meet some new friends or team up with your existing friends to start your own team. Either way, it’ll allow you to blow off some steam while taking part in something you enjoy.
6. Get a Tattoo
We’ve already talked about how you’re going to want to show off plenty of skin once you begin losing weight. Going to the beach and sitting by the pool will start to become the norm for you when you’re not carrying around a bunch of extra weight.
And while you’re showing off your skin for the first time in a while, won’t it be great to show off a new tattoo (or two?!), too? Tattoos make great weight loss rewards for those who are ready to start showing off their muscles more in the future.
Studies have shown that about 40 percent of Americans now have tattoos. Additionally, 25 percent have more than one tattoo. Treat yourself to some fresh ink today and use it to remind yourself of how far you’ve come so far.
7. Pick Up New Running Sneakers
Most fitness experts will tell you that it’s smart to replace your running sneakers every 300 to 500 miles. That might seem like a long time in between sneaker replacements, but it’ll sneak up on you when you’re knocking out a few miles at a time.
If your current sneakers are on the older side, throw them in the trash and replace them with new ones as one of your exercise rewards. You’ll love how they fit, and you’ll cut down on your chances of suffering feet and leg injuries thanks to your new sneakers.
8. Have Updated Headshots Taken at Work
Do you cringe every time you look at the photo on your work ID? Or do you have a professional headshot on your company’s website that makes you want to quit tomorrow just so that they’ll take the picture down?
Now is the perfect time to do something about it. Walk into work as soon as you can and ask for a new photo to be taken of you. As long as you like the weight loss progress you’ve made thus far, it’ll give you an opportunity to show off how far you’ve come.
9. Splurge on a Mani-Pedi
The best weight loss rewards are the ones that allow you to pamper yourself. We already talked about the benefits of getting a massage, but there are other ways you can pamper yourself when you’re not lying down on the massage table.
Splurging on a manicure and pedicure is one terrific option. You’ll feel so relaxed after heading down to the salon to get both your fingernails and your toenails pampered.
And if you need more rewards than just that? Go all out and visit a local spa for a mani-pedi along with a facial and whatever other spa treatments they have to offer.
10. Enroll in Cooking Classes
Working out is obviously one of the keys to losing weight. You need to burn as many calories as you possibly can in the gym to see the pounds start to fall off.
But outside of working out, it’s also important for you to eat healthily. This starts with finding the right foods for your specific body type and also includes learning how to prepare the proper meals in your kitchen.
To make it easier for you to diet, consider enrolling yourself in some cooking classes so that you can learn how to cook things that will taste good and be good for you. This is one of the weight loss rewards that will continue rewarding you for a long, long time.
11. Buy a Better Mattress
In addition to working out and eating right, there’s one other thing you’ll need to do to lose weight: Sleep! Sleep will allow your body to recover from your workouts and make losing weight easier on you.
The problem? Americans are becoming more and more sleep deprived by the year. Smartphones, Netflix, and all the other technological advances that have come along have made sleep expendable for some people. It’s why one-third of Americans don’t sleep enough.
Avoid being sleep deprived by buying yourself a better mattress. It’ll make you want to spend as much time in bed as you possibly can moving forward.
12. Invest in New Headphones
Are you still using the headphones that came with your smartphone to listen to music at the gym?
Put an end to that immediately and invest in high-quality headphones that will enhance your workout. Ideally, you should look for a pair of Bluetooth headphones that will sync up with your smartphone or, better yet, your smartwatch and make it easy to scroll through your workout playlist.
13. Put Together a New Playlist
Speaking of a workout playlist, you do have one of those, right?
If not, get on it immediately. There are hundreds of workout songs that’ll get you into the right frame of mind to work out harder in the gym.
Studies have shown that music can actually make it more fun to exercise. It can also motivate you to push yourself, which will ultimately lead to you losing more weight than you could have imagined.
14. Ask Friends to Take a Fitness Class
If your motivation levels have been low in the gym lately, think about making one of your weight loss rewards fitness classes with your friends. Whether you choose to take yoga classes, spin classes, or other types of classes, you’ll find that you get more out of your workouts when you’re in a group.
There are many benefits that come along with working out as part of a group. They include everything from increased socialization to lower stress levels. Give it a shot today.
15. Subscribe to a New Magazine
There is so much you can learn about making the most of your workouts right online. You don’t need fitness magazines anymore to obtain workout tips.
But if you still enjoy getting your hands on a magazine every now and then (maybe to bring along with you on your beach vacation?), subscribe to one of the many fitness magazines as one of your exercise rewards.
You can find tips on working out, eating right, sleeping, and so much more in these magazines. And if nothing else, looking at photos of other fit people will give you a kick in the butt and motivate you like never before.
16. Enjoy a Cheat Day
Sticking to a diet day in and day out is a tall task. It can start to feel like it’s going to be impossible to do it when there’s no end in sight. Enter: The cheat day!
Cheat days give you a chance to eat all the things you abstain from on a regular basis. You can chow down on pizza, brownies, and whatever else you miss eating when you’re dieting.
You shouldn’t go too crazy with your cheat days and end up slipping back into old habits. But if you indulge every now and again, it can actually help you stay on track as you work towards losing weight.
17. Take On a New Training Routine
After you spend a few months working out and lose a bunch of weight, it’s not uncommon to hit what’s called a “weight loss plateau.” It’s when you suddenly stop losing weight after dropping a bunch of pounds.
One way to combat a weight loss plateau is by trying a new training routine on for size. If you’ve been doing nothing but weight training, give cardio a try. Or if you’ve been doing nothing but running, try hitting the weights and see how it goes.
By simply switching up your workout, you can shake things up in your body and get it to start burning calories and shedding pounds again.
Start Using These Weight Loss Rewards Now
Losing weight takes a lot of hard work and sacrifice. But you also need to reward yourself from time to time to keep your motivation levels up.
The weight loss rewards listed here should give you all the motivation you’ll need to keep working hard in the gym and continue eating right. Work your way through them and reward yourself whenever you need a quick boost.
Contact us today to enroll in the 21 Day Transformation Challenge that you need to keep your weight loss goals on track.
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The Most Important Meal of the Day: 10 Delicious Low-Cal Breakfast Ideas You Need to Try
The Most Important Meal of the Day: 10 Delicious Low-Cal Breakfast Ideas You Need to Try
Are you one of the 43% of Americans who are actively trying to make healthier choices in their lifestyle? If you are, you also might be in the 80% of people who believe that eating a healthy diet requires you to make sacrifices.
While you might not be able to eat a daily McMuffin or indulge in bacon fat eggs loaded with cheese and a side of oily hashbrowns, that doesn’t mean you have to sacrifice delicious meals while also eating healthier foods.
It might sound too good to be true that you can still eat nutritious low-calorie breakfasts to help with weight loss that taste anything but low calorie.
But it can be done with a bit of meal prep and trying out different recipes that work for you and your taste preferences.
Don’t believe us? Well, get ready to be proved wrong. This list of our 10 favorite low cal breakfast ideas and recipes is going to make you a believer.
Thinking of Skipping Breakfast Altogether? Think Again
You might be thinking to yourself that it’s better to save on calories by skipping breakfast altogether. But, did you know that skipping breakfast has been linked to an increased risk of heart disease, type 2 diabetes, and obesity/weight gain?
There’s a reason that breakfast is known as the most important meal of the day. Scientists believe that getting those essential nutrients and energy from food in the morning is crucial to regulating your hunger throughout the day.
Think about it from your own personal experience: when you skip breakfast, aren’t you starving by lunchtime? Aren’t you more likely to overeat or overindulge on snacks or at your next meal because you’re so hungry from not eating in the morning?
Not eating breakfast can also hurt your overall energy levels and mental performance throughout the day.
You’ll feel tired, unmotivated, a lack of concentration, etc. You also won’t have the energy to exercise, which is a crucial part of a weight loss journey.
Now that we’ve hopefully convinced you to stop skipping your morning meal, let’s get into some delicious recipes you can try out without going over on your allotted calories.
1. Fruit Protein Smoothie
Not everyone has the biggest appetite in the morning, which can lead to the desire to skip breakfast. But since you now know that you shouldn’t do that, even those who can’t stomach solid foods in the morning will be able to get the right start with a fruit and protein smoothie.
Studies show that eating protein in the morning can ward off hunger pangs, keep you feeling fuller for longer, and fight off cravings you might have for not-so-healthy foods (looking at you, office donuts).
Loading your smoothies with healthy fruits adds to your daily fiber intake, which can also help keep you full until your next meal, all while staying super low in calories.
Try out this recipe:
- 1/4 cup of frozen blueberries
- 1/4 cup of frozen raspberries
- 1 small container of non-fat yogurt
- 1/2 cup of milk (either skim, almond, or soy)
- 1 scoop protein powder
This will make a delicious smoothie that’s filling, nutritious, and under 300 calories!
2. Poached Egg Over Toast
Eggs are another excellent protein source to try out in the morning. They’re packed with protein, selenium, healthy fats, and healthy cholesterol. They’re also naturally low in calories: one large egg is only about 80 calories.
To avoid adding any extra unhealthy calories, don’t cook the eggs in butter or oil. You can cook it on a non-stick pan or with zero calorie spray, or you could try poaching or hard/soft boiling it.
Throw two large eggs over a piece of high-fiber multigrain toast, a little bit of hot sauce, and a cup of coffee, and you have a simple and easy low-calorie breakfast that will keep you full and focused.
3. Yogurt and Fruit Parfait
As with both protein smoothies and eggs, yogurt is a high-protein option to add to your breakfast recipe arsenal.
One study showed that people who ate yogurt throughout the week had a lower chance of being overweight or obese. The same study found these results were amplified when those people also ate diets high in fruit.
So combine the two by adding together a container of your favorite yogurt (Greek yogurt is highest in protein!) with some berries and bananas. You can also add in some healthy granola or nuts if you feel like you need to add a bit more substance to the meal.
Really want to cut down on your calories? Opt for plain yogurt with no added sugar and let the natural sugars in the fruit provide the sweetness.
4. Nut Butter, Banana, and Chia Seeds, Oh My!
This breakfast combines three “super breakfast foods” into one amazing meal.
Let’s start with bananas. Bananas are super high in fiber while also being low in calories. Fiber, as we mentioned before, can help ward off cravings and keep you feeling full for longer.
Studies also show adding fruit like bananas into your diet is strongly correlated with weight loss.
Chia seeds are also high in fiber, giving the same benefits we’ve gone over. But, they also have the unique quality of absorbancy. Chia seeds absorb liquid and expand after you consume them.
This will make you feel fuller. These tiny seeds are also high in protein and reduce levels of the “hunger hormone”, ghrelin.
Lastly, your favorite nut butter, whether that’s peanut butter, almond butter, cashew butter, or whatever, is going to be packed with protein and healthy fats. While nut butter is high in calories, you only need a tiny amount, so it shouldn’t overload this recipe.
Take a small amount of nut butter, spread it on a slice of toast, and top it with sliced bananas and chia seeds for the perfect balanced breakfast.
5. Apple Cinnamon Oat Bran Muffin
We bet you thought that you’d have to give up all breakfast pastries to stay low cal in the morning, didn’t you?
But these apple cinnamon oat bran muffins are only a little over 120 calories per muffin. They’re also packed with protein, glycemic controlling oatmeal and bran, and fiber.
Spread a bit of nut butter or healthy jam on these muffins as you go for a filling and delicious breakfast.
6. Loaded Veggie Omelet
Let’s give you another savory option after giving almost only sweet ones. Omelets are notorious for getting unhealthy: remember that huge plate-sized one from your favorite dinner that oozed cheese and oil?
Yeah, this isn’t that. It’s just as delicious though and probably 1000 times healthier.
You’ll need:
- Two large eggs
- Zero calorie cooking spray
- Diced onion
- Mixed peppers
- 1/2 cup chopped broccoli
- 1/4 cup sliced mushrooms
- 1/2 cup spinach
All of these veggies are going to add very few calories but plenty of volume and nutrients to this meal. That combined with the eggs is going to keep you full for just around 300 calories.
First, throw the spinach into the pan to wilt. Once it’s reduced in size, add in the mushrooms and onion to cook down. Once the onions are translucent, add in the rest of the veggies and season with salt and pepper.
Lastly, add in your whisked eggs and cook everything into an omelet form. Season as you go with some salt and pepper. Dill is another great seasoning to add to eggs.
Top it off with some of your favorite hot sauce, and you have a large and filling breakfast that low in calories that also won’t make you feel gross the rest of the day like your old diner favorite probably will.
7. Sweet Potato Breakfast Burrito
This breakfast burrito is packed with food, you’ll be shocked to learn that the entire thing is only around 300 calories.
The protein comes from both egg whites and black beans. The black beans are also high in fiber, which you know by now is beneficial for low-calorie breakfasts to stay filling.
Sweet potatoes are high in fiber and have been shown to help regulate sugar levels. They also have healthy carbs that boost your energy and can help you burn calories in between meals. The avocado in this adds the perfect amount of creaminess along with healthy fats.
Here’s your ingredient list:
- 1 low carb whole wheat tortilla
- 1 large egg (separated white from the yolk)
- 1/2 of a sweet potato
- 2 teaspoons enchilada sauce
- Cumin, salt, and pepper to taste
- Hot sauce (optional)
- 1/4 avocado diced
- 1/4 cup of canned black beans, rinsed
Start by microwaving the sweet potato for around 5 minutes, or until it’s soft. Remove, separate the flesh from the skin, and mash in a bowl.
Next, beat your egg whites. Add to a pan over medium heat. While the eggs cook, combine your beans and all of your spices in a bowl.
Once the eggs are cooked, remove them from the pan.
Warm your tortilla, and get to burrito making! Add the eggs, potato, avocado, and bean mixture altogether. Before rolling the burrito, add in your enchilada and/or hot sauce.
This goes great with salsa and sour cream. To avoid the calories of sour cream, try plain Greek yogurt for low fat, lower calories, and a boost of protein!
8. Whole Wheat Oatmeal Pancakes
Pancakes are another breakfast favorite you probably thought you’d never see again on a low-calorie diet. As with the muffin, you (fortunately) thought wrong!
This recipe from Sally’s Baking Addiction is only 122 calories per pancake. Load two of them up with strawberries, bananas, a bit of peanut butter, and a dash of maple syrup for a breakfast that feels indulgent but still is only about 300 calories.
These pancakes are also filled with excellent sources of protein and fiber. The oatmeal in it has been linked to balancing blood sugar levels, maintaining fullness, reducing appetite, and helping your cardiovascular health.
9. Bacon, Egg, and Cheese Sandwich
Let’s end with a staple: the bacon, egg, and cheese sandwich. Are you surprised to see both bacon and cheese on a list of low cal breakfast ideas?
Well, so are we. Both bacon and cheese are usually high in harmful fat and cholesterol. However, this recipe uses lean turkey bacon that’s low in fat and high in delicious protein.
It also uses fat-free cheese to keep the fat, and the calories, low while also giving you the delicious bacon cheesy goodness we all crave once in a while.
In total, this yummy and easy to make breakfast sandwich is only around 200 calories. Beef it up with a slice of avocado to add a bit more pizzazz, or keep in simple and plain with a side of berries.
Low Cal Breakfast Ideas to Start Your Day Right
No matter what type of breakfast you crave, you can find at least an idea of what you should eat right here on this list.
Sweet or savory, hot or cold, each one of these low cal breakfast ideas will provide you with key energy and nutrients you need without the excessive calories that traditional breakfasts can bring.
And with the variety you see here, perhaps it gives you a bit more confidence that you can maintain a low calorie and nutritious diet without getting bored or only eating dull and bland salads for every meal.
These meals are also quick and easy to make, so you don’t have any excuse not to try them out!
While weight loss and staying healthy doesn’t seem as quick and easy as these recipes, it can be. Try out the 21 Day Transformation Challenge to see fast results getting you closer to your dream body with each day!
Contact us with any questions or to get for more information to get started.
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This Is the Best Time of Day to Exercise For Better Sleep
This Is the Best Time of Day to Exercise For Better Sleep
The link between better sleep and exercise is well known. We’ll tell you the best time of day to exercise so you can rest easy and wake up refreshed.
As well as whole host of benefits, from weight control to fighting depression, exercise is also important for getting a good night’s sleep.
In fact, just 30 minutes of exercise three times a week was enough to improve sleep quality for sedentary women suffering from insomnia.
So, the jury’s in – working up a sweat during the day is key to sleeping soundly at night. But, is the effect is the same regardless of when you exercise? After all, it’s not unreasonable to assume that a late night exercise session might leave you too wired to fall asleep.
While it is true that the timing of your workout can have an influence on sleep, there are lots of different factors to consider. Read on to find out the best time of day to exercise for better sleep.
The Connection Between Exercise and Sleep Quality
It’s safe to say there’s little debate over the fact that exercising helps you sleep better.
In a recent poll, the National Sleep Foundation found that up to 67 percent of exercisers report getting a good night’s sleep. Only 39 percent of non-exercisers were able to report that they experienced the same high sleep quality.
And, the more intense the workout out, the bigger the difference. Seventy-two percent of vigorous exercisers said that they rarely or never experienced symptoms of insomnia. In contrast, 50 percent of non-exercisers said that they often wake up early, while 24 percent experience insomnia nearly every night.
Further research studied over 3,000 adults who tried to complete the recommended 150 minutes of physical activity each week. These participants showed a 65 percent improvement in sleep quality. They also reported feeling less sleepy during the day.
And, this effect runs both ways too. Getting enough sleep means that you feel well-rested the following day and have enough energy to exercise. On the other hand, feeling tired after a bad night’s sleep is more likely to make you skip your workout.
But, what’s the best time of the day to get active for optimum sleep quality? Here, we compare how exercising in the morning, afternoon and at night affect how well you sleep.
Working Out in the Morning
Many people favor exercising in the early hours because it ensures that you’ve got your workout in before the demands of the day take hold. And, making the effort to wake up early and work out means you’re sure to reap the benefits of better-quality sleep.
In fact, working out in the morning has the added bonus of even deeper sleep at night. One study compared participants who worked out at 7 AM, 1 PM, and 7 PM for three days per week. Those who worked out at 7 am experienced longer, deeper sleep than the other exercise groups.
The same study also found that morning exercise has a greater effect on reducing blood pressure. During sleep, your blood pressure dips by around 10 to 20 percent.
The 7 AM exercisers experienced a 25 percent drop at night and a 10 percent reduction in blood pressure throughout the whole day. This drop in blood pressure is associated with deeper sleep as it one way that the body restores itself during the night.
And, if you exercise outside in the morning, you’ll also benefit from a dose of sunshine. Not only does this boost your vitamin D levels, but it also helps regulate your circadian rhythm for a more consistent sleep/wake cycle.
Working Out in the Afternoon
If hitting the gym at the crack of dawn isn’t for you, don’t worry. Working out in the afternoon also has benefits, for both your performance and your sleep quality.
By the afternoon, your body has had more of a chance to warm-up. In fact, it’s one or two degrees warmer than when you first get out of bed.
As a result, your muscles can work more efficiently and there’s less chance of you injuring yourself. You’ll body will be supple and more flexible. Dance steps will come easier and you’ll be more adept at complex full-body movements like swinging a tennis racket.
In addition, afternoon workouts can also help you fall asleep more quickly and wake up less often during the night. This is because exercise raises your body temperature for around four or five hours. Following this period, your core temperature decreases, sending a signal to your body to start preparing for sleep mode.
Exercising in the afternoon is also a great way to release stress and tension after a hard day at work. Focusing on the physical later in the day allows your body to take over from your brain. This then reduces the possibility of being kept awake at night by an anxious or busy mind working overtime.
Working Out at Night
Maybe exercising in the morning isn’t for you. And perhaps an afternoon workout is impossible with your schedule. Whatever your reasons, many people find a late night sweat session the most convenient for them.
But, does late night exercise have the same positive effect on sleep quality? Or, is it possible that working out before bed actually negatively effects your sleep?
There’s no single answer to these questions. It can depend on the workout you do, but when to exercise depends more on your individual reaction.
For example, doing yoga and Pilates at night is said to be beneficial for those kept awake by stress. This is because of the stretching movements and focuses on breathing help you to relax and unwind before bed.
Also, strength training at any time of the day has been found to improve sleep quality. That said, the time of day that you lift weights does make a difference to how your sleep improves.
Those who get their pumps and curls out of the way in the morning tend to drift off to sleep quicker than night exercisers. But, those who pump iron at night wake up less often and sleep better overall.
But, what about cardio before bed? It’s logical to think that a high-energy workout that has your heart pumping and increases your body temperature is not the way to ease yourself into a pre-sleep state. And it’s true – for some people exercise before sleep can cause insomnia.
But, that doesn’t mean that night-time cardio should be off-limits. The National Sleep Foundation found that exercisers report improved sleep regardless of when they worked out. In fact, in one study, male cyclists rode stationary bikes for three hours up until 30 minutes before bedtime and had no trouble sleeping.
Make Your Workout Schedule Work for You
To reap the many benefits of exercise, improved sleep included, your workout schedule must have all of ‘the three Cs’ – commitment, convenience, and consistency.
Commitment means making a plan and sticking to it. But, just as your plan is individual to you, so is your idea of convenience, as is how you can ensure consistency. If rolling out of bed and into the gym is the only way you can stay consistent, great. But, if it’s convenient for you to work out at 9 pm and you sleep well afterwards, don’t feel you have to change your routine.
Likewise, if you find that your workout schedule isn’t working for you, don’t be afraid to change it. Many people swear by working out first thing as there’s less going on to side-track your best efforts to get a workout in. But, if you feel sluggish and tend to struggle through your morning workouts, don’t feel obliged to continue exercising early.
You might find that you feel more energetic in the afternoon or evening. Not only is your body temperature higher during this period, but your endurance also peaks around this time of day. And, getting outside for a mini workout at lunchtime is also a great way to boost your afternoon productivity.
Feel free to experiment with exercising at different times of the day and use an activity tracker to analyze your sleeping patterns. This way, you’ll know for sure which time of day is best for you to exercise.
And, if it’s more convenient to work out later, but you experience reduced sleep, try playing around with your schedule. Move your workouts around by half an hour or so and see what time works best for you. After some trial and error, you’re sure to find when to exercise for the best sleep quality.
The Best Time of Day to Exercise for Better Sleep
Some people are firmly in the early-exercise camp. Others say that a moonlit jog is the only time to get in their daily activity.
Whichever side you’re on, you’ll be pleased to learn that the best time of day to exercise is whenever it’s most convenient for you. And, whatever time of the day – or night – you prefer to exercise, you’ll still sleep soundly come bedtime.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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No More Fitness Chores: How To Enjoy Working Out For Lasting Health
No More Fitness Chores: How To Enjoy Working Out For Lasting Health
Do you actually love exercise? Probably not, and you’re not alone. Most don’t know how to enjoy working out. Here’s the secret to loving workouts for life.
Do you hate working out?
Your genes might be to blame! Studies have shown that there are some people who are genetically predisposed to hating exercise. That might help to explain why only about 20 percent of Americans meet the federal government’s recommendations for physical activity.
But you can’t put all the blame on genetics when it comes to America’s exercise problem. There are also lots of people out there who don’t have fun while exercising simply because they haven’t taken the time to learn how to enjoy working out.
If you’re one of these people, you could be missing out on all the potential benefits of establishing a regular exercise routine. You could also be cutting years off your life and skipping the chance to make yourself a more physically fit person over time.
Here are 11 tips that’ll help you snap out of it and embrace working out.
Set Fitness Goals for Yourself From the Beginning
Most people know they should get more exercise than they do. So every now and then, they’ll sign up for a gym membership and start going to the gym every day after work. Or they’ll get into the habit of going for a walk or a run at the park.
There is (obviously!) nothing wrong with trying to make a commitment to working out. But you’re going to have a heck of a time keeping up with the commitment if you don’t have any goals in mind before you begin.
Is your goal to:
- Lose the extra 20 pounds you’ve been carrying around for a few years now?
- Build up your upper body strength and core so that you don’t have back problems anymore?
- Run five miles every few days to break a sweat and break out of the monotony of spending all day in an office?
Setting goals is arguably the most important part of starting a successful workout routine. Goals will keep you on track and help you avoid running into a wall at some point when your initial motivation runs out.
It’s also important to set new goals for yourself along the way. Once you’ve lost weight, gotten stronger, and run five miles, you should push yourself to set and meet other goals. You’ll find out how to enjoy working out by taking this approach to exercise.
Start Slow and Avoid Trying to Hit All Your Goals at Once
The biggest mistake people make when they first start working out is that they often try to accomplish all the goals they set for themselves at once.
They want to lose 20 pounds in a week so they spend three hours in the gym every day. They want to be able to improve their bench press by 50 pounds after just a few workouts so they work their muscles to the point of sheer exhaustion every time they’re lifting. They want to run five miles so they run each and every day for a few weeks.
If you haven’t worked out regularly in a long time, you could put your body at real risk by overdoing it at the beginning. Your muscles and the other parts of your body aren’t ready for workouts this intense.
You’re also going to expend all your mental energy if you aren’t careful. You might reach your goals, but you could also burn out in the process and stop working out once you do. That’ll be counterproductive and won’t allow you to develop lifelong workout habits.
Start off slow instead and ease your way into working out. It’ll be better for your mind and body and motivate you to continue coming back for more.
Find Someone Who Wants to Work Out With You on a Regular Basis
If you know that you struggle to motivate yourself to go to the gym or the park to work out, it might be a good idea for you to put out feelers and find a workout buddy.
Studies have suggested that those who work out with someone else tend to work out more often and have better workouts. This is especially true when people find workout buddies who are capable of providing them with emotional support.
This doesn’t necessarily mean you just want to choose anyone to be your workout buddy. In some cases, your workout buddy might actually end up dragging you down if you have to do all the heavy lifting as far as emotional support is concerned.
Before you agree to work out regularly with a person, make sure they’re as committed to exercising as you are. Make sure they want to do similar workouts to you as well.
By teaming up with someone else, you can make it easier to get motivated to go to the gym and swap workout stories with someone who can relate to you. It’ll make working out more enjoyable for both of you and make it feel more fun.
Experiment With Different Workout Routines (and Switch Up Your Routine Regularly!)
When you first start working out on a regular basis, you’re likely going to fall into some kind of routine. Whether you’re lifting weights, running, or doing some other activity, you’re going to find yourself doing the same exercises all the time.
It’s OK to do this for a little while, but you should try to switch up your routine from time to time. It can help you:
- Steer clear of overworking certain muscles
- Strengthen muscles you’re not using now
- Breakthrough a weight loss goal you’ve been struggling to reach
- Inject some life back into your workouts
- Prevent you from simply going through the motions and not giving it your all
It’s also not a bad idea to try out different workout routines that you might not normally think to do.
For example, if you’re someone who spends a lot of time lifting weights, why not try a yoga class on for size? It could provide you with benefits like the flexibility that will help you during your regular workouts.
Or if you’re someone who spends a lot of time running, sign up for an intramural sport. It’ll build up your teamwork skills while allowing you to stay active in a different environment.
The key is to switch up your exercise routines to keep them feeling fresh. You’ll be a lot more motivated to go work out when you don’t know exactly what’s going to happen when you do.
Keep a Workout Journal
It can be difficult to see the strides you’re making when you work out on a day-to-day basis. Others around you might see that you’re looking more fit, but you yourself might not notice your improvements.
Keep track of the progress you’re making by starting a workout journal, ideally when you first start working out. Write down the different exercises you do during each workout, the number of reps you complete, and more.
This will give you something to reference back to whenever you’re feeling like your workouts aren’t making a difference. You’ll be able to see proof that your workouts are paying off and turning you into a person who is substantially more fit.
Incorporate Music and Podcasts into Your Workouts
Does it feel like there’s more music being released these days than ever before?
You’re not just imagining things! People are listening to more new music today than in years past and struggling to keep up with all of it.
If you find yourself caught in this predicament, working out is a great way to give yourself the time you need to catch up on new music. You can give the latest Lil Wayne album a spin or see what the new Twenty One Pilots record is all about.
Working out is also a great way to enjoy all the best podcasts the world has to offer. Just imagine how much more motivated you’ll be to go work out when you know you have a great podcast waiting for you.
Try Not to Focus Too Much on How Much Weight You’re Losing (or Not Losing!)
If one of your goals when it comes to working out is to lose weight, listen up. You will lose weight when you work out regularly…but it might not always happen as quickly as you want it to.
Everyone loses weight at a different rate. Some people can work out for a week and drop 10 pounds, while others can work out for a month and lose two pounds.
With this in mind, you shouldn’t make losing weight your only motivating factor. Otherwise, you could end up quitting just when you’re about to make a big breakthrough simply because you aren’t patient enough.
Focus on enjoying working out and getting better at exercising as opposed to using the scale as a barometer for how well your workouts are going.
Use Your Workouts to Reduce Any Stress You’re Feeling
It’s safe to say that just about everyone in America is stressed out to some degree right now. A 2017 study found that people are stressed out over everything from health care and the economy to crime and terrorist attacks.
Rather than allowing whatever stress you feel to gnaw at you, why not use it for good? Teach yourself to reduce your stress levels by working out and eliminating a lot of your biggest stresses.
You’ll find that you think more clearly and process stress better after a great workout. You’ll also have a more positive outlook on your life and everything in it when exercise is a major part of your life.
That alone should be enough to inspire you to continue working out over and over again once you start doing it regularly.
Reward Yourself Every Now and Then
There are a lot of sacrifices that are going to come along with working out on a regular basis.
You’re obviously going to be giving up a lot of your time to work out. You’re also going to be giving up money for gym memberships, workout gear, and more. You might even decide to start eating healthier to hit more of your fitness goals.
This is all great! And before long, it won’t even feel like you’re sacrificing anymore. You’ll be gaining so much from working out that your sacrifices will feel small compared to what you’re getting in return.
But don’t forget to reward yourself every now and then for putting in the time, effort, and money to work out. Have an extra slice of cake every now and then or take a day off if you feel like your body could use it.
Avoid Being Too Hard on Yourself If You Miss a Workout or Two
Believe it or not, there’s going to come a time when you–yes, you!–are going to miss a workout and feel guilty about it. There is an anxiety that washes over a lot of people when they’re forced to miss a workout for whatever reason.
It’s easy to beat yourself up over it. Even if you had a completely reasonable excuse for skipping the gym or a run, you’re going to convince yourself otherwise and feel awful.
Don’t worry too much about it. The great thing about exercising is that it’s about more than one or two individual workouts. It’s about committing yourself to lead a healthier lifestyle and then sticking to it over the long haul.
Just don’t let one or two missed workouts turn into one or two months of not working out. It can be tough to get back on the right track once you veer off it. So get back in the gym as soon as you can and continue living your best life.
Enroll Yourself in a Fitness Challenge
Have you tried everything else and found that you still can’t seem to muster up the strength to work out? A fitness challenge might be exactly what you need.
The 9-Week Challenge, in particular, can prove to be beneficial for those who don’t necessarily love to work out. In less than two months, you can totally transform your body by working with a fitness coach while still eating delicious food.
You’ll love the way you look and feel at the end of the challenge, and it’ll put a good foundation in place for you to continue to eat right and work out more than you did before.
Once You Know How to Enjoy Working Out, It Won’t Feel Like a Chore
It’s not as hard to learn how to enjoy working out as you might think. Even if you absolutely hate the idea of doing it now, you can transform yourself into a workout warrior in no time.
Start by setting some goals for yourself and easing your way into a routine. Then, try some different workouts and set up a workout journal, and before you know it, you’ll be a regular. It’ll turn out to be the best decision you’ve ever made.
Read our blog for more information on setting up a workout routine for yourself or contact us with any questions you might have.
Our 21 Day Body Transformation Challenge combines diet and exercise to transform your look. If you want to turn heads for the right reasons, find out more here.
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