How to Use Fitness Challenges to Overcome Weight Loss Plateaus
Even the best-laid plans can falter.
Weight-loss plateaus happen to virtually everyone who is trying to lose weight. At some point, you may well find that your own progress has stalled, even if you’re continuing to exercise and eat well. Such plateaus are extremely common and are no cause for despair.
All it takes to get your body over the hurdle is the right push. It’s not just about physiology, but also psychology. You may be experiencing a plateau because you have simply run out of the motivation required to reach your fitness goals.
This is also a very common experience and nothing to be ashamed of. Again, all you need is a jolt to get you going again. One of the best ways to jumpstart your fitness journey is with a fitness workout challenge.
A challenge with a strict time limit and structure, such as a 30-day challenge, is the ideal way to get things going again. Here are the very best fitness challenges to help you overcome your weight loss plateau.
30-Day Full Body Fitness Challenges
If you really need to feel the burn, then you need a full body custom workout plan to reignite every muscle in your body.
There are many effective ways to do this, but the most popular ones involve you dedicated each day of the week to a different body part, with one day off for rest.
So Monday would be your lower body day, Tuesday your upper body, Wednesday your cross-fit, and so on.
30-Day Cleanse Challenges
One sure-fire way to get your weight loss back on track is with a 30-day cleanse. There are countless ones to choose from, from paid programs like The Clean Program and ones you can easily do yourself, such as the Master Cleanse.
If you’re on a high-protein diet or are bulking up, certain types of cleanses are best avoided until you can gradually adjust your diet. Alternatively, there are a number of high-protein cleanses which will whip you into shape.
30-Day Ab Challenges
Sometimes the most effective workout challenges are those with a visible and tangible goal at the end. Telling yourself you want to get shredded within a month is a powerful visual motivator that will jump-start your weight loss journey in a heartbeat.
There are several highly-recommended ab challenges you can undertake without having to spend a single penny. Try the 30-day ab challenge app to start with, so you can game-if your weight loss and push yourself to the finish line.
30-Day Squat Challenges
This one is especially popular with the ladies, for good reason. Workout routines that make you look and feel good in a rapidly short period of time are few and far between.
The simplicity and ease of most squat challenges are a key part of their appeal and a great way to build up your motivation again.
Start off with just a few squats and keep building until you’re doing hundreds a day by the end on the month.
Learn More
It takes more than fitness challenges to reach the finish line and achieve the body of your dreams. You need support, expertise, and discipline to ensure your body is the very best it can be.
If you want the support and information you need to reach the top, don’t hesitate to get in touch with us today. We’re here to get you on track – your success is our mission.
8 Mini Workout Tips To Try If You Have No Time To Exercise
8 Mini Workout Tips To Try If You Have No Time To Exercise
Too busy to exercise? Here are some mini workout routines to hack your weight loss plan even if your schedule shows zero downtime.
In between work, school, or taking care of the kids, you’re lucky if you find one second to yourself. You still want to exercise and stay fit, but your schedule is so busy that you just can’t seem to squeeze it in.
Only an alarming 23% of Americans get the exercise that they need. Don’t be a part of the population who struggle to work out. If you don’t have time–don’t worry.
Fortunately, you don’t need to spend hours on an elliptical just to get your daily exercise. Doing small exercises throughout the day only take a few minutes, and some can even be incorporated into your daily routine.
Who needs the gym to get in shape? Here are 8 mini workout tips you should try if you have no time to exercise:
1. Workout With Your Chores
Why not make chores your daily workout routine? Instead of dreading your chores, view them as part of an exercise routine. You may not think of chores as a workout, but the reality is that you’re doing work and getting physical activity.
Put extra effort into doing your daily tasks. Doing laundry involves heavy lifting, vacuuming your carpet works your arms and legs, and wiping down your bathroom can tone your biceps. Even something as simple as scrubbing the floor can give you an effective cardio workout.
2. Avoid Elevators
Yes, elevators are very convenient, but you don’t really need them to get where you need to go. Don’t take the elevator up to the eighth floor–go up the stairs instead.
Need more convincing to use the stairs? Simply climbing 2 flights of stairs per day can lead to a weight loss of 6lbs in one year. Now, just think how much weight you can lose if you climb 10 flights of stairs each day.
You can even try this exercise when you’re out shopping. Skip out on escalators when you’re at a store and work towards your weight loss goals on the stairs.
3. Break Parking Habits
Are you guilty of always trying to find the closest parking spot? Now is the time to stop that habit. Instead of searching for the spot closest to your destination, you should be looking for the farthest.
Parking far away forces you to walk a longer distance to the building’s entrance. If you have multiple places that you’re driving to that day, all that walking adds up. Just one simple adjustment can turn into an easy daily workout.
4. Take Advantage of Lunch Breaks
Maybe you’re stuck at work all day. By the time you get home, you have no time or energy left for your daily fitness routine. That’s why you should start taking advantage of your lunch breaks.
You might cherish your lunch break as a time when you can relax, have a bite to eat or chat with your coworkers, but you can also use this as a time to squeeze in a quick workout. You could go for a 20 or 30-minute walk outside your building depending on how long your lunch breaks are. Bring along a few coworkers and start a fun daily workout.
5. Don’t Drive to Work
Getting stuck in traffic during your morning commute is probably nothing new to you. But what if this irritating traffic can be avoided altogether? If you live close enough to your job, consider biking, jogging, or walking to work.
Spending all day behind your desk is just as bad as spending several minutes or hours behind the wheel. Your body just won’t get the daily workout it needs.
You could also try hopping off the bus or train early so you have a farther walking distance to your home or work. You might even find out that you’ll get to work on foot faster than if you were to take a vehicle.
6. Use Commercial Breaks to Your Advantage
Everyone knows that commercials are annoying–they interrupt your favorite shows and are incredibly boring. The next time you find time to relax in front of your TV, don’t sit through the commercial breaks. Make it a habit to get up and do an aerobic exercise while the commercials are on.
Commercial breaks are around a few minutes long and can occur several times during a show. Doing a variety of jumping jacks, push-ups, and crunches, as the commercials play can really make you sweat, and can even get you toned over time.
7. Learn to Multi-Task
Many people tend to avoid workouts because they have to get some other task done, but it’s really easy to do both at the same time.
Have to take your dog out? Go for a walk with him around the neighborhood. Maybe you’ve been meaning to get around to reading that book or finishing a TV show–read the book or watch your show while you’re on a treadmill or hitting the gym.
Having entertainment while working out can be your motivation to start incorporating a daily exercise plan into your busy schedule. Better yet, you’ll be accomplishing a task, while also reaching your fitness goals.
8. Have Fun with the Kids
Daily workout routines can be boring, but kids definitely aren’t. They’re bundles of energy, and never seem to tire no matter how many laps they run around your yard. Next time your kid wants to get outside and play, go with them.
Suggest playing a game of tag or catch. You’ll be surprised at how tired you are after the fun and games end. Not only will you get your heart pumping, but you’ll be having a great time with your kid.
You Can Still Get Fit with No Time to Exercise
Having no time to exercise isn’t an excuse for not working out. You don’t have to dread timely trips to the gym when you can do quick workouts throughout your day. Before you know it, you’ll notice yourself losing more weight and having more defined muscles.
If you’re still struggling to lose that stubborn weight, we can help. Our Body Transformation Challenge can help you achieve your fitness goals in as little as 9 weeks. Visit our website to learn more.
The Million Dollar Question: Should You Get a Fitness Coach?
The Million Dollar Question: Should You Get a Fitness Coach?
Motivating yourself is hard, ask anyone who works freelance. Going to the gym is often the same. Sometimes what you need is somebody to motivate you, to tell you that you are doing the right thing and that you can do this, that you are ever-so nearly there.
But hiring a fitness coach can help with more than just motivation. A coach is an expert who can tell you where you’re going wrong, what equipment and what exercises are the most effective. Sometimes a coach is all you need to ensure you meet your goals.
Getting Started
Some people start going to the gym in their teens, others in their 40s or older have never been to the gym. That is ok. The problem is the longer you put it off the harder it can become to know where to start.
Feelings of embarrassment at being unable to use the equipment or feeling you should give up after the first ten minutes are only natural.
A personal fitness coach can give you the confidence to be able to approach your first few times at the gym with the vigor you need to accomplish your goals.
Does the Gym Bore You?
Don’t lie, do you tell everyone you love going to the gym? Everyone says they love it but what they – and you – mean is you love having gone to the gym. You like the end result, the feeling you get after a good workout.
The feeling you get whilst you’re there, however, can be repetitive. And sometimes trying and failing at new routines can be disheartening. We can help keeping you inspired with our tips but they can only go so far in helping you stay in the game.
A personal coach can show you hundreds of different routines and show you how to take advantage of the more complicated equipment. They can also construct a routine that keeps you on your toes and does not involve you losing interest or focus.
Train For a Marathon Or Competition With A Fitness Coach
The biggest reason to hire a personal coach is if you want to train for a marathon or a competition. Some people do competitions or marathons because they involve setting goals on a big scale.
Such goals can help them prove to themselves that they are able to meet their personal goals or because gearing up for something big is the most effective way for them to get fit.
Either way, a gym coach can see you through the dark times as well as the good days if you decide to take on a marathon challenge. As you inevitably consider giving up out of fear or not being able to achieve your goals, they can be your guiding light.
Whilst it is possible to complete a marathon without training from a professional instructor, as celebrities who competed in the London Marathon have claimed, it is not advisable for most people.
As well as the motivating factors, running such a distance requires a level of pacing and self-control that only an instructor can safely advise you on.
Don’t Delay: Hire A Coach.
If you are hesitating about getting a fitness coach then the best advice is to just go for it. You can usually get a free trial and can get a chance to decide if you gel with your coach.
Remember you don’t have to have a coach with you at every session you do at the gym but one session once-a-week could really help you.
If you’re serious about getting fit why not get in touch and try our 9-week challenge with a personal coach.
The Office Workout: 8 Fun Office Fitness Tips To Get You Moving At Work
The Office Workout: 8 Fun Office Fitness Tips To Get You Moving
If you have a sedentary job, it’s hard to shed the weight no matter how hard you work out at home. Here are some fun office fitness tips to try at work.
One out of every three of adults is overweight. 30% of children are also overweight.
But it’s not just about obesity rates. Being overweight can lead to other physical health problems like diabetes, heart problems, and even some cancer. And those are just a few of the health issues those extra pounds have on our bodies.
Many people find it hard to find time to fit in exercise. And they often spend eight hours at work being sedentary. That’s why it’s time to incorporate office fitness into your place of business.
Adopting the office workout will help you save costs, help your employees, and boost overall morale. To learn more, keep reading. We’re sharing with you eight ideas for the office workout your employees will love.
Why Office Fitness is So Important
While it may seem counter-productive to incorporating exercises to do while sitting at a desk, the opposite is true. You’ll find you can increase productivity and save a lot of money just by encouraging your employees to exercise while at work.
Let’s take a look at some of the reasons why.
Obesity is Expensive
Office fitness is becoming more popular as businesses struggle under the expensive ramifications of obesity. An obese male employee can cost you anywhere from $322 to $6,087 in a loss of productivity.
For females, the estimates range from $797 to $6,694. These ranges aren’t for the entire duration of that employee working for you. These estimates are based on how much money you’ll lose per person per year thanks to health issues associated with obesity.
Mental Health Issues and Obesity
If that weren’t enough, being overweight also has mental health issues associated with it. Depression, low self-esteem, and eating disorders are not uncommon struggles associated with obesity.
This leads to a lowering of your office morale when employees are struggles with mental health issues. And, more losses in productivity.
Office Workout Suggestions
Not everyone is physically capable of doing the same workout. Since people are at different levels in their skills, agility, and health, it’s best to incorporate several different exercises at work so everyone can pick their favorite.
Here are eight suggestions with varying degrees of difficulty.
1. A Walking Meeting
Despite our technological advances, sometimes it’s best to have a face-to-face meeting with someone. But that doesn’t mean you need to be sitting down to do it.
Instead, ask if you can do a walk and talk. Not only will you get exercise, you’ll also find that walking helps stimulate your thinking. It’s a good chance you’ll be more productive while walking than you would during a sit-down meeting.
Also, it’s harder for you to be distracted when you’re taking a walk with someone. There’s less of a chance you’ll scroll through Facebook or check your e-mail while you’re walking.
Instead, you’ll be focused on the person you’re walking with. You might even find you look forward to these meetings since your senses will most likely be heightened just by walking around outside.
2. Work Out With Your Colleagues
It’s easy to quit and become lazy when there’s no one holding you accountable. But when you’re in a group, everyone tends to look out for one another.
Groups also help motivate one another. And in one study, it showed that 95% of people who began a weight-loss program with friends stuck with the program to completion.
You’ll also get a better rate at a local gym if you get a group to sign up. You can also hire a yoga instructor (or another type of instructor) to come to your work and give everyone a good workout.
Look if there are any exercise clubs at your office. If there aren’t any, consider starting your own.
It doesn’t need to be fancy or complicated. You can start a walking club that walks three times a week after work.
Or, you can get some co-workers to join an intramural club with you. There are intramural clubs for almost every ability.
Basketball, baseball, and even kickball clubs are all over the place. You can easily find one by doing a quick Google check. Type in “adult (your sport here) leagues in (your city).
You don’t need to work out every day, but even meeting a group once a week to exercise will improve your overall health. Also, it’s a good way to get to know your co-workers on a more personal level.
3. Swap Your Chair With a Stability Ball
Good posture is important to the health of your body. Having a strong core means that you are less prone to injuries and you get a better overall workout.
But it’s not like you can do a sit-up while in your office. At least, not without getting some funny looks.
However, you can invest in a stability ball to get in your abdominal exercises at work. By swapping your chair for a stability ball, you now can sit and work while getting a great workout.
The stability ball forces your body to keep finding its balance. As a result, it slowly strengthens your core muscles.
Better posture can also lead to fewer employees calling out sick due to back problems. This is great since lower back problems cost employers $34,600 per 100 employees annually.
You may find you also are more able to focus when using a stability ball.
4. Use a Height-Adjustable Desk
Many people are beginning to use what’s known as an exercise desk to help them burn more calories. It’s also known as a height-adjustable or standing desk.
The premise is that standing burns more calories and is healthier for you than sitting for eight hours a day, five days a week is. Which, is mostly true.
Especially if you experience back pain. Standing can help reduce that pain as you’re less likely to slump while standing than you would if you’re sitting in regular office chair.
However, before going from sitting eight hours per day to standing for eight hours, your body needs time to adjust. Start slowly and build your way up.
Ensure you are wearing comfortable shoes made for standing long periods of time. Standing in six-inch Jimmy Choos isn’t going to do your feet or back any favors. You also may wish to sit and stand at specific intervals for best results.
But since studies show that you burn more calories while reducing your risk of certain cancers, stroke, heart disease, it’s worth trying this one out.
5. Take a Break Every Hour With Chair Exercises
All work and no play isn’t good for anyone. Even when you’re at work, taking breaks is highly beneficial.
A five-minute break will help you elevate both your physical and your mental health. You’ll also find you’re more able to make better decisions when you take a few breaks throughout the day.
A break will restore your productivity, motivation, and creativity levels. You’ll also find you can focus better when you give your body and mind a break every once in a while.
Lastly, taking a break can actually help you learn. Use your best judgment as to when and how often to take a break. But at least once or twice a day, use your break to get in some exercise.
There are plenty of different ways to get exercise without leaving your office. Try an under desk workout.
Swivel your chair to work on your abdominals. There are even exercises to do while sitting. You can easily stretch your neck, roll your ankles, and even tone your butt without ever leaving your chair.
6. Get Creative
You don’t need a personal trainer just to get a workout. Just moving your body will do the trick.
Here are a few exercises you can easily do at work. They’re fun, simple, and a good way to get your body moving.
Cardio
For extra cardio try dancing in your seat every once in a while. This is especially great to do if you just had something great happen at work and are looking to celebrate. Wiggling in your chair along to music, even if it’s in your head, burns calories and gets you moving.
Calves
While you’re waiting for the copier or printer to finish, kill time by working on your calves. Simply stand with your feet shoulder-length apart in one place and go from standing flat on your feet to being on your tip toes.
Continue repeating these movements until your calves start burning. Or, just do 12-15 reps.
Stapler Curl for Biceps
Your stapler has the ability to act as a hand weight. And you can do this one while sitting or standing.
Grab your favorite stapler in one hand with your palm facing up. Beginning at your thighs, bend your elbow and curl your arm towards your chest.
Pause for a few seconds and then lower the stapler back to your thighs. You can do this for 12-15 reps or until your biceps begin to burn. Don’t forget to switch and do an equal amount of reps on both arms.
And if someone stole your stapler or it doesn’t weigh enough for you to get a decent workout, try using a filled water bottle or anything else you can find in your office that fits in your hand but is weighted. You can also bring in canned food for this.
Workout Your Shoulders
Building up tension in your shoulders is a common workplace occurrence. Between gaping at your computer all day long and sitting in your chair, it’s bound to happen every once in a while.
Now you have something you can do to ease that tension. Roll back your shoulders until the blades are as close together as possible.
Pretend you’re holding a pencil between your scapulas. You can always use a real pencil to do this. Hold your position (with or without the pencil) for 5-10 seconds and then release.
Do this 12-15 times for best results.
Pull in Your Core
It doesn’t matter where you are or whether you’re sitting, standing or lying down, you can always work on your core. The best part is, no one ever has to know.
Start by taking a deep breath then tighten the stomach muscles by bringing them in towards your spine while you exhale. Squeeze your abs for 5-10 seconds and then release.
Repeat these steps 12-15 times each session.
7. Take the Long Way Home
There are lots of ways you can sneak in extra exercise without heading to the gym. You just need to adjust your travel routine a little bit.
Instead of taking the elevator, opt to use the stairs. While you may not want to walk up 14 flights of stairs, you’ll still get plenty of benefits by walking down them.
If there’s a long way to get somewhere, take it for the extra steps you’ll have to walk. Avoid using the phone if you can walk over to see a co-worker in person.
If you take public transportation to get to work, get off a few stops early and walk the rest of the way. Do the same on your way home. Just make sure you wear comfortable walking shoes.
You can also choose to reduce your carbon footprint by walking the entire way or biking to work. Not only will you help the planet, and get exercise, you’ll find that you rarely get home grumpy anymore.
That’s because your physical commute will have physical and mental benefits to help you work through your day’s problems so you can leave them behind you as you walk in to greet your family.
8. Replace Pacing With Sitting While on the Phone
When you do have to have a phone conversation with someone, don’t just sit there and talk. Instead, use it as another opportunity to get some exercise.
Stand up and pace around your desk or office. Every extra step you take counts. It also adds up over time.
And your back and neck muscles will thank you for the opportunity to stand up and stretch. You don’t need to incorporate formal exercise into your routine, you just need to move more.
Even unconsciously fidgeting helps burn some calories. And again, moving around helps you stay alert, awake, and focused. You may find you no longer need an afternoon coffee to get you past the afternoon slump because you’ve replaced it with a few extra exercises.
Transform Your Body and Mind
Life is extremely difficult when you don’t have your health. And there are so many things you can do to get and stay healthy.
Adopting an office fitness program is one step in the right direction. Another step is taking our nine-week challenge.
In just nine weeks you’ll see a dramatic difference in yourself. Learn more about how it works today!
