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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.
10 Quick And Healthy Low-Carb Snacks That’ll Help You Ditch The Chips
Are you addicted to carbs? Here are some healthy low-carb snacks that will make you want to break up with those cookies and chips.
You’re out and about running errands. Then, all of a sudden, hunger pangs strike!
What do you do? Perhaps your first instinct is to grab a snack for a quick energy boost, such as a candy bar, cookie, muffin, or chips. If you’re trying to lose weight and keep fit, obviously none of these snacks will cut the mustard.
Thankfully, with a little bit of forethought, you can choose low-carb snacks at the grocery store that’ll not only provide great nutritional value but also keep you on the right track health-wise.
Here are 10 best low carb snacks you can chow down when you need to keep those hunger pangs at bay.
Nuts can be ideal no carb snacks. They contain healthy fat, fiber, and protein all in a single package and most are packed with nutrients.
But there two things to keep in mind when it comes to eating nuts:
- Some nuts, like cashews, actually contain a sizable amount of carbs.
- Some people find it difficult to stop when they’re eating nuts.
Make a small pot every morning and gnaw at them all day. But don’t eat too much as the carbs may soon pile up. Carefully monitor your portion sizes.
Eat lower carb nuts like almonds and macadamia. Steer clear of cashews.
The most readily available seeds are pumpkin seeds and sunflower seeds. Chia seeds and flax seeds are other amazingly nutritious low carb snacks.
Almost all their carbs are in fiber form, which won’t raise your blood sugar. And, as a rule, check the number of carbs in seeds when you buy some from the convenience store.
Store seeds in the fridge. Only take out the portion you want to eat at a time. If you carry them to work, use little snack-sized zip bags.
3. Deli Meat
Any cold piece of deli meat is good to have at hand. Leftover meatballs, leftover roast meat, sausages, bacon, etc. are all easy and healthy low-carb snacks.
Be sure to pick meat with minimal processing, like bacon with no sugar or honey, ham off the bone, salami/pepperoni with at least 98% meat or fat and minimal additives, and sausages with at least 85% meat.
Berries are an amazing source of antioxidants and vitamin C, which helps fight disease, low immunity, and aging.
Eat fresh berries, or suck on frozen ones. You can also add some coconut cream or full-fat cream.
Buy different kinds of these low carb sweet snacks to receive all the different properties and nutrients they offer.
5. Hard-Boiled Eggs
Keep some hard-boiled eggs in your freezer. They’re a simple, convenient snack with a fair amount of fat and protein to keep your appetite under control.
Occasionally, you’ll find hard-boiled eggs at your local convenience store. They’re the ultimate snack, packed with vital vitamins, protein, and minerals. In fact, the egg white contains over half of the protein, along with vitamin C, lots of B vitamins, copper, iron, zinc, and selenium.
One big hard-boiled egg contains less than one trifling gram of carbs. Make sure to also eat the yolk as it contains all of the vitamins.
6. Raw Vegetables
Raw vegetable snack packs are becoming a pretty common sight in grocery stores.
Celery is a great choice with only a gram of carb in a 3-ounce serving. Meanwhile, three ounces of broccoli and carrot have 3 and 6 grams of carbs respectively.
You can dip your veg in peanut butter, low-fat or non-fat Greek yogurt, hummus, or low-fat cream cheese.
It’s never been easier to find a low-carb drink in the grocery store.
Some great virtually carb free snacks include diet soda (0 carbs), unsweetened coffee or tea (0 carbs), unsweetened vegetable juice (11 gm), plain low-fat milk (11 gm), and coconut water (9 gm of carbs).
Another great option is plain sparkling water, which can lessen your hunger until you get back home.
8. Kale Chips
Kale is a low-carb snack, so you can munch a bit more of this delicious green without actually going too fat with calories.
It’s also nutrient-dense, and eating fewer carbs while keeping the micronutrients high is essential for your overall health.
For example, kale is loaded with B vitamins, which are crucial for converting carbs, proteins, and fats into energy. If you don’t receive enough B vitamins, your metabolism gets into sloth mode.
To make simple and quick low carb chips, drizzle kale leaves with ultra virgin olive. Add some pepper and salt to taste. Bake for 10-15 minutes at a temperature of 350 degrees.
Remember, 100 gm of kale has just 8 gm of carbs and 4 gm of plant-based protein. Enjoy!
9. Greek Yogurt
Yogurt is a breakfast favorite for many of us, but it’s also perfect for dessert. Greek yogurt is low in sugar and fat and full of protein, so long as you buy the unsweetened variety.
It’ll keep you satisfied for several hours, making it an amazing snack. You can also sweeten Greek yogurt with cinnamon and add chia seeds for extra energy, fiber, and calcium.
Greek yogurt is basically high in flavor and low in carbs.
10. Hot Dogs
You can take this snack as a last resort if you don’t find anything else to eat in the store. But make sure to chuck the bun! Regardless of the bad rap they’ve received, hot dogs are absolutely fine in a pinch, providing 2 gm of protein and just 2 gm of carbs.
Although high in cholesterol and sodium, hot dogs make for a much healthier snack than a store-bought brownie (21 gm of carbs) or a pack of potato chips if you’re trying to eat healthily and stay in shape.
Final Verdict on Low-Carb Snacks
It’s quite hard to stay healthy when your freezer is filled with chips, cookies, and donuts.
Instead of gorging on high-carb snacks that’ll pile on the pounds, give these low-carb snacks a try. You can easily make them at home or get them at your local convenience store.
Our 9-week challenge can help transform your body from the inside out as you embrace healthy snacks instead of calorie-filled chips and cookies.
Sign up now and contact us if you’ve got any questions.
Gym Couples: 6 Reasons Why It Pays To Work Out With Your Partner
Have you ever considered becoming one of those gym couples? You know the kind — the partners who lose weight and look great together. Here’s why you should.
For optimum ‘fitness goals‘ and ‘couple goals’ in one, nothing beats exercising with your partner.
But, couples working out together doesn’t just mean plenty of opportunities for Instagram-friendly hashtags and gym selfies featuring coordinating workout gear.
Becoming one of those gym couples can actually be a great way to strengthen your relationship while you both get stronger too!
Here are six great reasons why you and your partner should work out together.
1. Built-In Accountability
It’s all too easy to skip a workout when you only have to answer to yourself. Training with someone else keeps you accountable, meaning you’re more likely to stick to your exercise plan. And, who better to hold you accountable than your partner?
No one knows you and your usual excuses like your partner. And, no one knows just how to get you motivated when you’re having a bad day or don’t feel like exercising.
Couples that work out together can encourage and inspire each other. Not only will this bring you closer together, you’re both more likely to get a great workout in too.
2. Achieve Fitness Goals Faster
As author Antoine de Saint-Exup?ry said, “love is not just looking at each other, it’s looking in the same direction.” This is a great metaphor to describe how sharing goals with your partner – such as a desire to be healthier – can bring you closer, and makes it easier for you both to achieve those goals.
Bringing exercise and shared fitness goals into the relationship makes you both more aware of health and nutrition as a couple too. That means both of you are less likely to unintentionally sabotage your fitness goals with offers of takeouts or wine.
And, couples working out together also get to enjoy quality time with each other while getting in shape. Which is much more conducive to achieving your health goals than spending every night on the sofa with pizza and beer.
3. Increase Workout Efficiency
For those of you who are already confident in the gym, exercising with your partner can actually result in a more efficient workout.
Without us necessarily being aware of it, the presence of someone else increases performance. Through a combination of motivation and competition, performing a couples gym workout is a great way to boost your energy levels and improve your speed and efficiency.
Ideally, you’ll both be working out in tandem and switching between machines during super sets to save time. But, it’s also helpful having your partner there to spot you or keep an eye on your form. This ensures that you’re completing moves the right way, meaning better workout efficiency.
4. Have Fun
Having a workout buddy helps you enjoy working out and often makes gym sessions feel like less of a chore.
And, while there are plenty of solo gym moves, a great way to have fun during a couples gym workout is to incorporate some partner exercises. From simple in-sync squats to those brutal double dare crunches, partner exercises offer unique and exciting ways to challenge each other as a team.
You’re also more likely to try new methods and exercises if you have the support of your partner. That could mean going heavier on the weights, trying a new tactic such as a HIIT run, or attempting your first Pilates class together. As a result, you get to shake up your old solo routine and find different and enjoyable ways to work out in the process.
5. Boost Love and Attraction
Exercise results in the same symptoms of physiological arousal, such as shortness of breath, sweaty hands and a racing pulse. This has the effect of mirroring the thrill of romantic attraction. As a result, people often mistake physical arousal for romantic attraction.
In fact, studies show that couples report greater relationship satisfaction and increased feelings of romantic love after participating in an exciting physical activity together. The reason for this is the physiological arousal of the activity rather than the difficulty or novelty of the challenge itself.
So, while getting sweaty together might not seem a great way to make you appear more attractive in your partner’s eyes, psychological research shows that it actually does!
Working out as a couple gives you the chance to take advantage of this physiological arousal. And, it means that exercising doesn’t just make you and your partner healthier. Your relationship also becomes healthier and stronger as a result.
6. Reconnect as A Couple
The gym might not be the most romantic setting, but exercising together can be a great way for busy couples to reconnect.
Couples that work out together provide encouragement and support for each other. They also get to witness each other’s success, build trust and have fun as a team. Even suffering through a grueling workout routine or new class can be a great way to strengthen your relationship. Especially when you can both laugh about it afterwards, or console each other with soothing massages.
And, the very act of exercising together can help you reconnect as a couple. That’s because coordinating your actions, such as running at the same pace, creates nonverbal matching, or mimicry.
This nonverbal mimicry helps couples feel emotionally in tune with each other. And, through this, couples working out together report greater a greater sensation of bonding. A couples gym workout gives you both an opportunity to create this connection, benefiting your relationship and your health in the process.
Gym Couples Who Work Out Together Stay Together
If you’re both into health and fitness then it makes sense to combine your passion for exercise with your passion for each other!
And, with all these great benefits to becoming one of those gym couples, what are you waiting for?!
10 Essential Tips For Developing A Healthy Relationship With Food
There’s no shame in being a foodie. Still, large portions or a junk food addiction can harm weight loss. Here’s to developing a healthy relationship with food.
Do you have a healthy relationship with food? Many people think that, just because they don’t struggle with an obvious eating disorder, such as anorexia or binge eating disorder, that their relationship with food is a healthy one.
In reality, though, a lot of people have issues when it comes to the food they eat.
They might be obsessed with eating clean and flinch at the sight of a doughnut. Or, they might have an aversion to anything remotely healthy and choose to eat only junk food. They might claim to eat whatever they want with no concern about the scale, only to turn around and spend hours on the treadmill working it off.
An unhealthy relationship with food can manifest itself in many different ways, and it’s not always easy to spot.
The good news, though, is that it’s never too late to turn things around.
Read on to learn more about what a healthy relationship with food looks like. You’ll also learn some important skills regarding developing a healthy relationship with food.
Why Does Your Relationship with Food Matter?
Depending on where you’re at in your health journey, you might be wondering why having a good relationship with food is so important.
First, let’s start with the facts. Approximately 71.6 percent of adults in the United States are either overweight or obese. And, at least 30 million people in the United States suffer from some kind of eating disorder.
Clearly, there are a lot of people in this country who have a hard time eating in a way that nourishes and fuels their body appropriately. They may be eating too much or eating too little, but, at the end of the day, the result is the same — a poor relationship with food.
If you have a poor relationship with food, you’re likely going to have a hard time maintaining a healthy weight.
You might go through binge and restrict cycles or fall victim to crash diets. Or, you may look physically healthy on the outside but feel bogged down on the inside by the stress associated with constantly worrying about the food you’re eating.
Before you can make lasting changes and work toward your health and fitness goals — no matter what they are — you need to make sure you’re also working on improving your relationship with food.
What Does a Healthy Relationship with Food Look Like?
It’s hard to pin down exactly what a healthy relationship with food looks like. It’s kind of like asking someone what it means to be fit. Everyone has a different definition in mind based on their past experiences.
You can’t tell, just by looking at someone, whether or not they have a healthy relationship with food. Instead, a more accurate measure is their habits and behaviors.
There may not be one definitive method for measuring a healthy relationship with food, but the following are some common, positive traits to look for.
Ask yourself honestly whether you possess at least some of these traits. If you don’t, it might be time to work on changing your relationship with food.
You Avoid Emotional Eating
You don’t eat out of sadness, loneliness, anger, or boredom. When something bad or difficult happens, you don’t turn to food for comfort.
You Can Eat Intuitively
You’re not constantly worrying about the number of calories or grams of carbohydrates in a particular food. You’re able to recognize hunger, eat what satisfies you, and stop when you’re full.
You Don’t Try to “Make Up” for Unhealthy Choices
In the event that you do indulge and consume something that isn’t technically healthy, you don’t feel the need to “undo the damage” you’ve caused.
You have a good grasp on the concept of being “cyclically fit.” You don’t try to burn off the number of calories you just ate or fast the next day to make up for your decision.
You Avoid Comparison Traps
You understand that, when it comes to food, everyone’s needs and preferences are different.
You don’t compare your body or your food choices to others’. Instead, you just focus on making decisions that make sense for yourself and your lifestyle.
You Focus on Other Things Besides Food
One trait that almost always presents itself in people with an unhealthy relationship with food is the amount of time they spend thinking about food. They’re almost always thinking about when they’re going to eat next, what they’re going to eat next, how it’s going to affect the scale, etc.
If you have a healthy relationship with food, you likely aren’t constantly planning your next meal. You see eating as a necessary part of life and you eat when you’re hungry, end of story.
You Don’t Eat Foods That Will Make You Feel Bad
In some circles, there’s a mindset that, if you avoid certain kinds of food, it’s because you have an eating disorder or an unhealthy relationship with food.
If you truly have a positive relationship with food, though, you understand and respect the fact that some foods don’t make you feel your best.
For you, this might mean avoiding sugar because you don’t like the blood sugar crash that comes with it. Or, you might avoid eating dairy because it upsets your stomach.
A truly positive relationship with food involves eating foods that make you feel good and avoiding foods that don’t, even if everyone else is eating them.
10 Tips for Developing a Healthy Relationship with Food
It’s okay if you’re feeling a bit overwhelmed at this point. It can be hard to acknowledge that your relationship with food isn’t the healthiest. It’s also easy to feel as though you’ll never be able to flip the script and make things better.
You absolutely can make a positive change in your life, though. Start by implementing these ten tips into your lifestyle to start changing the way you look at and consume food.
1. Eat Mindfully
How do you typically eat your meals?
Do you eat standing at the counter or over the sink? Do you plop down on the couch with the TV on while scrolling through Instagram, doing your best not to drop food on your phone or tablet?
Eating mindfully can help you get in touch with your body’s natural hunger and fullness cues. It can also help you enjoy your meal more and feel more satiated. If you have a tendency to overeat, this is an especially great benefit.
The next time you have a snack or meal, start by sitting down in a chair at the table. Don’t turn on the TV or look at your phone. Simply eat your meal with no distractions.
2. Express Gratitude for Your Food
Before you start to eat, take a moment to express gratitude for your food. You can do this out loud or silently to yourself.
If you’re a religious person, this can be an actual prayer. Or, you can simply say “thank you” and think for a minute about the work that went into the meal.
By pausing for a second before you dig in, you can get into a calmer, more mindful state. You may also appreciate your food more if you take a minute to think about where it came from and the work people had to do to get it to you.
3. Ask Yourself if You’re Truly Hungry
Many people start eating, not because they’re hungry, but because they’re experiencing a troubling emotion. They might be feeling lonely or sad, or they might be anxious or stressed out.
Before you reach for your food — especially if it is a highly palatable, processed food like chips or cookies — ask yourself if you’re actually hungry.
Another way to assess your hunger is to ask yourself if you could eat broccoli right now. If you’re actually hungry, broccoli will sound appealing. If you’re not willing to eat broccoli, you’re not really hungry, you’re having a craving.
4. Release the Need for Perfection
Accept that there are going to be times when you slip up. There will be times when you eat out of emotion or let yourself get distracted during a meal. It’s okay.
Once you realize where you made a mistake, take a step back and figure out why. Then, release yourself from shame and guilt and move on with your life.
Remember, you wouldn’t slash the other three tires on your car just because you got one flat.
5. Stop Labeling Foods as Good or Bad
Most people who have an unhealthy relationship with food have a tendency to label foods as good or bad. If this sounds familiar to you, try changing the way you talk about the food you eat.
Instead of seeing foods as good or bad, try looking at them as good, better, and best. Try to make most of your foods come from the “better” and “best” categories, but allow yourself to have some “good” foods every once in a while, too.
6. Don’t Keep Problematic Foods in Your House
When it comes to these “good” foods, many people find that it’s helpful not to keep them in their house, at least for a while. This is especially true for people who struggle with binge eating disorders.
If there’s a food that you have a hard time saying “no” to, do yourself a favor and reduce the number of times you need to say “no” to it. You’re less likely to overconsume ice cream if you don’t have it in the freezer at all.
Make ice cream an occasional treat that you have to go out to get. Then, when you have it, you’ll enjoy it, but won’t always be there in the freezer tempting you.
7. Keep a Food Journal
Keeping a food journal is another useful tool. Don’t just write down the number of calories or grams of carbs in the foods you eat, though.
Instead, pay attention to the emotions you experienced surrounding your meals and snacks.
Were you eating because you were hungry, or were you trying to cover up an unpleasant emotion?
Writing things down can make them more tangible. It also makes it easier for you to spot patterns and look objectively at your situation.
8. Try Cooking Your Own Food
If you have a tendency to order out several times per week, try cooking for yourself for a while instead.
Cooking at home can help you gain a better appreciation for your food. You’ll also appreciate yourself and the effort you put into cooking a nice meal.
Your meals will almost always be healthier when you cook them yourself than when you order out. You’ll save money, too!
9. Measure Out Servings
If you do keep certain foods in the house that you tend to overeat, measure out a serving instead of eating straight from the box or bag.
Even if you don’t actually put your food on a scale, just putting it into a bowl before eating will help you moderate your consumption and avoid overeating.
10. Learn to Differentiate Between “Snacks” and “Treats”
Finally, it’s important to learn the difference between a snack and a treat.
How often have you wanted a snack and reached for something that you knew wouldn’t be filling, like a cookie or a doughnut? That wasn’t really a snack. It was a treat.
Snacks should satisfy your hunger. Treats, on the other hand, are for pleasure.
If you’re hungry and have a couple of hours before you can make dinner, snack on a hard-boiled egg or an apple with almond butter.
Save cookies, doughnuts, and other highly palatable foods for when you want a treat.
Looking for More Inspiration?
If you’re not happy with your relationship with food, you can turn things around today. Now is the perfect opportunity to start.
Keep these ten tips in mind and you’ll be well on your way to developing a healthy relationship with food.
If you’re looking for more information, check out our podcast for a variety of episodes related to health, fitness, and wellness.
Don’t forget to look into out our 9-week challenge, too. When you sign up, you’ll get one-on-one with a qualified coach who is dedicated to helping you achieve your health and fitness goals.
12 Little-Known Weight Loss Facts You Should Embrace Today
Are you holding on to harmful myths about losing weight? They might be keeping you from being healthy. Here are 12 weight loss facts you should know today.
on Instagram The most underrated sentence on the internet today: Losing weight is hard.
Whether you’re trying to lose a few extra pounds or a couple hundred, you’re not alone. More than one-third of all adults in the U.S. are obese. Even kids are affected, 1 in 6 children are considered obese.
It’s no secret that shedding those extra pounds is an arduous task. And with all of the misinformation floating around the web, it’s easy to stray to the wrong path.
We’re here to help you debunk some of those weight loss myths you’ve been told your whole life, and replace them with some cold, hard weight loss facts.
Read on if you’re ready for some truth in your life.
Debunked: 4 Weight Loss Myths
Because everyone knows that everything you read on the internet is true…
That statement could not be further from the truth, my friend. Whether you were told that weight loss is all about willpower, or if you’ve ever thought that someone was healthy just because they are skinny, these common misconceptions will lead you down a very wrong path and could even lead to more weight gain.
Weight loss companies sporting supplements are multi-million dollar companies, and they feed off of these myths. While these lies may fool us, they don’t fool our metabolisms.
Stop the lies, and get debunked.
1. Weight Loss is About Willpower
It’s true in that willpower plays a huge role in weight loss, but it’s not the whole story.
There are so many biological factors that play in a roll in obesity and weight loss. A number of medical conditions can cause obesity, such as PCOS, depression, or hypothyroidism. You can’t pick your genetic code any more than you can pick whether you’re obese or not.
If you’re one of the millions of people affected by a medical condition causing obesity, no amount of willpower will help you lose the weight. Nothing that anyone can ever say to you will change that.
2. Fast Food is Always Bad
Just because it’s fast doesn’t mean it’s bad.
It’s about what you order, not where you order it. If you order a Big Mac, you’re looking at about 800 calories, but why not order a salad? Just don’t smother it in creamy ranch dressing.
For example, just a ranch dressing packet from McDonald’s has 110 calories. Try using their low-fat balsamic vinaigrette dressing. Instead of 110, you’re looking at about 35 calories.
Health consciousness awareness is booming, and fast food restaurants are trying to accommodate it. Many offer option like apples or wraps as healthier alternatives.
Fast food doesn’t have to be unhealthy.
3. Thin People Are Healthy
Sure, obesity is a huge factor in heart disease, diabetes, and much more. But that doesn’t mean that thin people are healthier. There are a lot of people that have naturally high metabolic rates, and those people tend to eat more trash food than someone with a slower metabolism.
With all that trash food tasting so good, it’s easy to forget that your body needs real vitamins. This can lead to many disorders like anemia, depression, autoimmune disorders, and much more.
In the same way, just because someone is obese doesn’t mean that they are not metabolically unhealthy. Fat cells are stored subcutaneously, meaning that they are stored under the skin. Some people have fat storage disorders, but that doesn’t mean that the rest of their body isn’t in top shape.
Learn what it actually means to be fit here in our podcast.
4. Diet Foods Are Good for You
It’s easy to fall victim of the marketing scam that diet foods really are. Junk food is junk food, even if it says “diet” or “low calorie” on the packaging.
Product packaging is made to market, not to inform. The truth of it is, diet coke is just as bad for you as regular coke, just in a different way. Sugar-free as it may be, something has to be there to achieve that sweet taste we all love.
Check out our body transformation food section to learn more about finding healthy foods.
Now, the Weight Loss Facts: Top 12
Now that we’ve decluttered your mind of a few weight loss myths, let’s talk about the facts. The main goal of losing weight is to boost your metabolism and limit your calorie intake. This doesn’t mean you should quit eating, but it does mean that you shouldn’t consume more calories than your body burns in a day.
These 12 facts are backed up with research and repeated studies to proven effectiveness.
1. Water Works
It’s true what they say about water, it can help improve weight loss.
Research shows that drinking water can potentially boost your metabolic rate by 25-30%. Even drinking just half a liter of water can increase metabolism.
Some studies suggest that often times when you feel hungry, you’re really just thirsty. Try drinking a bottle of water before you pick up the snack. If you’re still hungry in about 5 minutes, go for the snack.
2. Keep Drinking Coffee
Forget everything you’ve been told about ditching your morning coffee. It’s not that coffee that’s bad for you, it’s the creamer and sugar.
Coffee is packed with antioxidants and is fantastic for your gut health. Research even suggests that your morning cup of joe can increase your metabolism by 10-29%, effectively helping you burn more calories.
It’s time to break up with your creamer, not your coffee.
3. Green Tea Boosts Metabolism
Similar to coffee, green tea is a great metabolism booster. Green tea contains small amounts of caffeine and something called catechins. Together, these chemicals work synergistically to battle excess fat cells.
Drink a cup of green tea in the morning if you’re not a coffee person, or try a green tea vitamin with breakfast.
4. Intermittent Fasting Is a Real Thing
Fasting is a popular weight loss technique, however, many people misunderstand it. Fasting is not meant for you to just stop eating. This leads to the belief that the less you eat, the less you way (which is totally false).
Intermittent fasting is intended to boost your metabolism. When your body gets used to a particular pattern, the metabolism can slow down and essentially go into a resting state. Change things up by intermittent fasting.
A popular fasting technique is 8/16, where you snack for 8 hours and then fast for 16.
5. Eat Less Refined Carbs
Carbs are not bad. I repeat, carbs are not bad.
What’s bad for you are refined carbs.
Refined carbs are things like bread, pasta, bagels. Too many refined carbs can result in blood sugar spikes.
Whole carbs are very different from refined carbs. Whole cards are unprocessed and are found in things like oats, bananas, oranges, and even beats.
When your body has a blood sugar spike, your pancreas goes into overdrive creating insulin in an attempt to counteract the blood glucose levels. Over time, this can lead to pancreatic damage and diabetes.
6. Muscle Weighs More than Fat
The purpose of this fact is not to help you lose weight, but to remind you that even though the sale doesn’t change, that doesn’t mean your BMI isn’t decreasing.
If you’re including regular workouts with your diet, which you should be, then you’re likely gaining muscle mass. Remember that muscle weighs more than fat, so if it seems like you’re gaining weight, there’s no need to fret.
The weight you are gaining is from muscle cells replacing fat cells. The scale usually goes up before it goes down.
7. Vitamin D is a Suspect for Weight Loss
We all know that vitamin D is great for bone health, but it has many more benefits.
Vitamin D is necessary for your body to even digest and absorb other vitamins. With proper vitamin D consumption, you can better absorb vitamins and in turn boost your immune system and metabolic rate.
One study found that people who have a vitamin D deficiency were more prone to obesity.
8. Men Tend to Have a Higher Metabolism
Men irritate women enough as it is, but this is one more reason. Men tend to have a higher metabolism than women.
Because men tend to have more muscle mass and more testosterone than women. Both of these are contributing factors to the body’s metabolic rate.
One study showed that when men and women who were placed on the same weight loss regimen, the men lost nearly twice as much as the women.
9. You Can’t Just Diet, You Have to Exercise
We mentioned earlier that muscle weighs more than fat, and that you should definitely be working regular exercise into your diet.
The reason low-calorie diets work is that the body starts using stored fat cells as an energy source. What most people don’t realize, though, is that the body will also start using muscle cells as an energy source. When you’re on a low-calorie diet, it’s critical to incorporate exercise into your daily routine to avoid muscle loss.
10. Eating Slower Can Help You Feel Full Faster
This one may sound a bit dumb, but we promise there’s research to back it up.
When you chew your food more slowly, your brain has more time to accurately register your hunger levels. This can help you feel full faster, and in turn, eat fewer calories.
A research study that was done on 30 healthy women showed that eating slowly lead to decreases in their energy intake.
11. Eating Spicy Foods Can Help
Do you have a liking to spicy foods?
Peppers contain something called capsaicin oil. The oil has shown to boost your metabolism when eaten in certain doses. This study showed that when eaten in a high enough dose, the capsaicin oil actually burned about 10 more calories per meal.
Fun Fact: Capsaicin oil is what gives the food it’s spiciness. The capsaicin oil binds with temperature receptors in your mouth and throat, effectively tricking your brain into thinking you’ve put something ‘hot’ in your mouth. This is the same reason why mint gum makes your mouth feel cold.
12. Sleeping is More Important Than You Think
At the end of the day, there’s sleep. A poor sleep schedule is strongly related to weight gain.
Studies have shown that people with deprivation are more prone to weight gain.
See, when you sleep, your body rests and resets itself. Sleeping renews your energy. When you have poor sleeping habits, your body doesn’t get the chance to renew its energy so it requires more calories.
Lack of sleep disrupts the hormones that control your appetite, ghrelin being one of them, causing you to feel hungrier more often. That’s the reason behind you craving sugar and simple carbohydrates when you’re sleep deprived. They give you short bursts of energy- which your body needs.
However, neither of them will give you sustained energy and you’ll find yourself hungry and tired again in about an hour.
All in All, Just Don’t Lose Yourself
Most of us want to lose weight, whether its 10 pounds or 100 pounds. The reality is that there are healthy and unhealthy ways to do it.
Making small lifestyle changes is the healthier way to shred any unwanted weight and we hope you got the information you need with these weight loss facts.
If you’re interested in adding exercise to your daily routine, try our 9-week challenge. Your personal coach will guide you through fitness exercises and even help you create a meal plan that works for you.
Or if you’re just interested in learning more about us, check out this short video.
Most importantly, no matter what anyone says, just be you. Remember, your weight measures your gravitational pull, not your worth. Follow us on Instagram so you get a little bit of motivation every day!
A Crash Course In What To Eat For Your Body Type
Have you ever heard of diets based on the type of body you have? Here’s what to eat for your body type, and how to know if this works for you.
The term “different strokes for different folks” has never been truer than when it’s applied to diet and exercise plans.
We all have that one friend that never puts on a single pound no matter how many chocolate bars they wolf down. Then there are those unfortunates who cannot reach their goal weight no matter how much they exercise or how long they stick to their meal plans.
Turns out it hasn’t got much to do with the speed of your metabolism. Although in some ways, it has everything to do with it.
It’s not how fast your metabolism works, but how it works in relation to the type of body you’re born with.
Find a happy medium by learning how to exercise and what to eat for your body type. The results will amaze you.
What Body Type Are You?
Typically when we consider different body types we think of our general shape. This is especially true for women.
These shapes are usually referred to as ”apple” or android body type, and “pear” or gynoid body type. Less commonly, we may refer to ”hourglass”, and “ruler” body types. These are all pretty accurate descriptions of body shapes.
Yet, when it comes to eating for your body type, finding the right balance goes a little deeper than first impressions.
It has to do with metabolism, bone structure, and how your body reacts to exercise. Find out where you fit in when it comes to body types.
Endomorphs usually fall into the pear-shaped category. They battle to lose weight and keep it off thanks to a slow metabolic rate. When they do exercise, they gain muscle easily, but it’s never as bulky as they’d like.
If you have any of the following traits, you are probably an Endomorph:
- A rounded body shape
- Medium to large joints and bone structure
- Short limbs
- Small shoulders
Due to their sluggish metabolism, endomorphs fall asleep easily and can have bouts of unexplained fatigue.
Bottom line, endomorphs have the highest body fat percentage of all body types. They have to work much harder and follow a strict eating plan to get into shape.
The good news is that the rewards are so much greater when you do achieve your goals. A fit female endomorph is the pinnacle of feminine allure, with a toned, yet softly rounded physique.
Most supermodels are ectomorphs. This highly fashionable body type is fragile and delicately built, with little fat or muscle.
While these may seem like attractive characteristics, ectomorphs have their own set of problems. Low muscle mass means that well-developed muscles are a pipe dream for most of these individuals.
Ladies tend to complain about being flat-chested and lacking in the curves of their endomorph counterparts. Men usually see themselves as too skinny and wiry.
These are the most common characteristics of endomorphs:
- Small joints and bone structure
- A skinny physique with low body fat
- Long arms and legs
- Small shoulders
- Little muscling
- A fast metabolism
- Hyperactive tendencies
Ectomorphs wage an ongoing battle that many of us would love to fight. They struggle to put on weight. Unfortunately, the same applies to muscle.
Mesomorphs have the best of both worlds. They are naturally lean and build muscle easily. On the downside, their bodies can pile on the pounds of fat given the chance.
These are the main characteristics of mesomorphs:
- Lean and muscular body
- Natural strength
- Medium size bone structure and joints
- Efficient metabolism
- See results from exercise quickly
Female mesomorphs usually have a shapely, hourglass figure. Males tend to take a classic V-shape, with wide shoulders and narrow hips.
Working Out a Plan for You
People aren’t made according to factory specifications, so it’s totally possible to have characteristics from more than one body type. Figure out which description most applies to you when choosing an eating plan for your body type.
One of the easiest ways to avoid disappointment is to be realistic about how you want your body to look.
Achieving the super-ripped physique of professional bodybuilders may not be ideal for you. It’s important to realize that you can be fit and healthy without going to those extremes. You have a life to live outside of the gym.
Now that we’ve got that out of the way, scroll on down to see what you should eat for your body type if you want to get into top shape fast.
What to Eat for Your Body Type
It’s important to remember that there is no right or wrong body type. Everybody can benefit from eating the kind of foods that suit their body type.
Here are some pointers to help you get on the right track.
Eating Plan for Endomorphs
Endomorphs are usually insulin dominant which means their bodies store energy easily in the form of fat.
This doesn’t mean you’re doomed to a lifetime of being overweight. It simply means you have to eat foods that get your metabolism pumping and work out enough to prevent the fat from settling.
Endomorphs fare best on a diet that is high in fat and protein. The ideal ratio is 25% carbs, 35% protein, and 40% fat. It’s best to keep your carb intake to those times when you’ve already used up a whole lot of energy exercising.
These kinds of eating plans will ensure that your retain and build on the muscle you have while restricting the amount of energy that’s stored as fat.
Stick to ”good” carbs like whole grain bread, brown rice, amaranth, millet, corn, barley, potatoes, and quinoa. Vegetables are a great source of healthy carbs as well as vitamins and minerals.
Stick to healthy fats like avocado oil and olive oil.
Diet Tips for Ectomorphs
While ectomorphs can eat what they want without gaining much weight, a healthy diet is imperative to achieve a toned, healthy body.
If you are an ectomorph, you’ll need loads of nutritious calories to build muscle and replace spent energy efficiently. This means carbs – and plenty of them.
An ideal ectomorph eating plan should involve eating high carb foods throughout the day and upping your intake just before and after your workout. The magic formula is 50 percent carbs, 25 percent protein, and 25 percent fat.
Breakfast is the main meal of the day for ectomorphs and should be heavy on the complex carbohydrates and protein. Try to fit in another 7 or 8 meals spread throughout the day.
Focus on consuming vegetable and fruits at every meal and add starchy carbs like potatoes every second meal. Whole grain, unprocessed foods are always best for optimum health and vitality.
Whey protein and high-calorie shakes can help to boost your weight gain and a cheat meal every so often won’t harm your progress when you’re an ectomorph. You are free to tuck into a cheeseburger, as long as you don’t make a habit of it.
Mesomorph Meal Ideals
Mesomorphs fall somewhere in the middle of the other two body types and usually thrive on a balanced ratio of carbs to proteins and fats. The best way to split these is often 40% carbohydrate, 30% fat and 30% protein.
Because of their propensity to put on weight, mesomorphs fare better when they stick to low -fat proteins and complex carbohydrates.
Greek yogurt, eggs, poultry, and seafood are good sources of protein, while green vegetables, whole grain foods, and low-sugar fruits are excellent for carbs. High-fiber foods will reduce sugar cravings and help you to feel full for longer.
Try to cram most of your carbs into your breakfast meal, as well as before and after exercise. Vegetables, lean proteins, nuts, seeds, and fruit are the best options for meals in between these times.
This means you’d try eating some higher carb or starchy carb foods in the morning, as well as during/post exercise. The rest of your meals should contain fewer carbs and more fats and protein.
If you feel that you need a little extra kick during an intense workout, you can indulge in an energy drink to give you a boost.
Work Out Tips for Your Body Type
On its own, eating the correct diet will do a lot for your appearance and self-esteem as well as help you to slim down.
However, diet alone won’t give you the body you want. Exercise is imperative to get into the best shape you can.
Best Exercises for Endomorphs
Endomorphs seldom have trouble bulking up, the problem is that often this bulk takes the form of fat and not muscle.
While regular weight training will work wonders to build up muscle, you need the fat burning benefits of cardio too. The magic formula for endomorphs is often 4 days of weight training per week, making sure to include a cardio session each time.
When you’re just starting out, it’s perfectly okay to stick to low impact exercise as long as it gets your heart pumping. Ideally, you should choose an activity that checks the following boxes:
- can continue for at least 20 minutes
- uses the large muscles like legs and back
- involves continuous, rhythmic movement
As your muscle mass increases, your metabolism will follow suit. It’s perfectly normal to go through cycles of change as you progress. As things become too easy or no longer interest you, adapt and move on.
Winning Workouts for Ectomorphs
Fortunately, with low body fat, it’s easier to achieve well-defined muscles even with small gains when you’re an ectomorph.
If you want to bulk up you are going to need to go hard, and you’re going to need to do it often. Heavy weights and low reps are the way to go.
Compound multi-joint lifts work well for this body type. These include:
- bench press
- back and front squats
- stiff-leg deadlifts
- barbell overhead presses
There’s no such thing as ”leg-day” when you’re an ectomorph. Try to incorporate as many muscle groups as you can into every workout.
While cardio is good for your overall health, too much can turn your body into a fat-burning wasteland. A quick spin on the bicycle or a brisk walk should do the trick.
BasicTraining for Mesomorphs
When you’re a mesomorph almost anything goes, and you can really enjoy yourself at the gym.
Resistance exercises using your body weight will help to tone, firm and shape your body while burning fat at the same time. Think yoga, calisthenics, and gymnastics.
As a mesomorph, your frame can carry a lot of muscular bulk but that’s often difficult to achieve. There’s a good chance you won’t be able to lift the heavy weights needed to bulk up at first.
In the beginning, using your body weight is an effective way to improve your strength in preparation for these big lifts.
When you’re ready, you can progress to moderate repetitions with moderate weights. About 3 weight training sessions a week should do the trick, consisting of 8 to 12 reps focussing on individual muscle groups.
Getting yourself to the gym regularly can be trying. Here are a few tips to help you make every workout enjoyable and productive.
Sticking to a strict regime on your own is never easy. Enlisting the help of a personal trainer will help you to see results quicker and stay on top of your game.
When you sign up for our 9-week challenge we will match you with a personal challenge coach. They’ll guide you on what to eat for your body type and how to get the best results from your workouts.
Together we’ll ensure you get all the support and expert advice you need for success.
How To Create A Daily Exercise Plan That Works For You
If you’ve started working out countless times but you can’t quite stick to the routine, don’t give up. Here’s how to create a daily exercise plan just for you.
Who hasn’t decided to lose weight at one point and time in their life? In the beginning, there is a lot of enthusiasm, but as time goes on it becomes harder to stay motivated. Even if you’re paying for a monthly gym membership, you may not stay the course and it becomes money down the drain.
Creating a workout plan and sticking with it requires commitment and motivation. You may want to hire a fitness trainer, but he won’t be with you seven days a week.
Asking friends and family members to hold you accountable is a good idea, but is it realistic. If they see you are not taking their encouragement to heart, you will be left to figure it out on your own.
So what is your going to do to stay focused and engaged? Continue reading for our tips on creating a daily exercise plan.
Create a Plan with Realistic Goals
The first step to make a workout plan that is suited for you is to include realistic goals. It is easy to say you will run five miles every day. But how likely are you to do it if you don’t even own running shoes?
Get real with yourself and consider goals that you can actually reach. Start small and increase exercises, repetitions and time limits as you go.
At the end of each month reassess your goals and adjust according.
Make a Personal Pledge
Creating a workout plan is a great decision. Wanting to live a healthier lifestyle is to be commended.
Before sharing your goals with others, make a commitment to yourself to reach your ultimate goal. You can do this by creating a personal pledge.
The pledge can include a mission and vision statement that outlines the reason you are on this journey. It can also include what it will mean to you to reach your ultimate goal.
Next, include a few specific things you want to commit to. Examples could include things like working out three times a week, eating healthily or losing at least five pounds a month.
Date and sign the pledge, and then place it somewhere you can see it daily. You can also be creative and decorate the pledge or place it in a unique frame.
Create a Work-out Calendar
Establishing set times to work-out can help keep you moving forward. Whether you are working out at a set time of the day, or sessions scheduled at varied times, having a calendar is a good idea. Calendars also help you stay organized.
Your calendar can be a physical paper calendar that you hang on a wall or place on your desk. It can be something on your computer or a digital calendar on your phone.
Calendars can be used to set schedules for your work-outs. You can also use it to notate that you exercised and what exercises you performed.
Make your calendar a source of motivation by writing accolades for a job well done.
Get an Accountability Partner for your Daily Exercise Plan
Accountability partners aren’t necessarily people interested in working out but should be individuals that understand the importance of doing so. It can be a friend, relative, coworker or acquaintance.
You want someone who is genuinely committed to helping you reach your goals and will be empathetic when you struggle. You do not want an accountability partner who is judgmental or will quit if you don’t reach your goals.
For the partnership to work the two of you would need to sit down and come up with a plan that is mutually acceptable. Next, you will determine effective ways to help keep you motivated and accountable to your milestones.
Keep in mind that the accountability partner is only a part of your daily exercise plan, not a requirement. If the relationship with the partner is not working, you can always find someone new. Before severing ties, make sure you are not self-sabotaging because you’re being called to task.
It doesn’t hurt to have multiple accountability partners.
Try an Exercise App
In the digital-driven world, there is an app for everything. If you have a smartphone, you can always have fitness tips and instructions at your fingertips.
Apps like Fitbit helps users track their activity, exercise, sleep, and weight. It is an ideal workout companion worth looking into.
Some work-out apps offer users a community they can connect with to share ideas. Some even offer playlists, maps, recipes, and other healthy lifestyle tips. More importantly, you have a means for automatically tracking your work-out activities.
If you are really good with apps and digital gadgets, you will want to make a comparison of the numerous apps on the market. You may find one to eliminate the need for a paper calendar and act as an accountability partner.
Join a Workout Group
Workout groups are a good way to stay motivated. They also make work-outs fun and engaging. Having the opportunity to meet new people can also lead to new friendships and openings to network professional.
Exercise groups can make a workout plan more enjoyable. They can also expose you to new ways of exercising.
When most people hear the work-out group, they immediately think of a group of people at the gym participating in exercises led by an instructor. Not today. In the world of exercise, a work-out group can mean cycling, Taekwondo or a Zumba class.
Don’t limit your search for workout groups to the local gym. Consider looking into meet-ups and other social sites that bring people together.
Incorporate New Activities
Exercise comes in many forms. At its core, it is a physical activity that promotes good health and physical fitness.
One reason people don’t stay engaged or committed to their workout plans is that they often become boring and repetitive. If you want to keep exercise exciting create a workout plan that includes multiple activities.
This is perfect for people with flexible schedules and free time in the early mornings, evenings and weekends.
Tennis is a great way to exercise. You can get a great workout learning to play tennis if you’ve never played before. Or you can sign-up for cardio tennis, which gets the heart pumping while learning tennis drills.
Cycling is something you can do with a partner or alone. Many cities are installing bike trails as well as making city streets bicycle safe. Purchasing a bike is an investment that will pay off in the long run.
Cycling also gets you outdoors and can take you on many adventures.
Like tennis, swimming is an activity that has just as many benefits for the novice as it does the experienced participant. Gyms and fitness centers that have swimming pools often offer water aerobics, which is a great way to exercise.
Some local governments offer free or low-cost swimming lessons at recreation centers that have swimming pools.
These are just a few suggestions. Any sport or activity that increases your cardio can be used to keep you moving.
Plan Your Meals
Part of a successful exercise plan is monitoring what you eat. It makes no sense put all that work into exercising, losing weight and toning up, to keep the same poor eating habits.
Having a meal plan helps you monitor your calories. It also helps you keep a set schedule for your meals.
As you build your own workout plan, consider looking into meal prep. This way you have pre-planned, prepared meals that allow for portion control. With meal prep, the focus is on nutritious low-calorie meals that include a protein, starch, and vegetable.
The ultimate goal is to stay away from menus that require too many ingredients.
Take Part in a Fitness Challenge
Fitness challenges are a good way to jumpstart your daily exercise plan. These challenges are typically designed to provide everything you need from a daily schedule to menu ideas and guidance from a trained professional.
During the challenge, which usually lasts several weeks or a few months, you will learn everything you need to build your own workout plan. The fitness instructors will teach you everything you need to succeed.
Do your research ahead of time to ensure the challenge you choose is right for you and your fitness level. Don’t allow yourself to become overwhelmed by thinking the exercises or daily schedule is too advanced. Ask the trainer to recommend a different challenge.
Once you have the right plan, take what you learn from the personal fitness coaches and incorporate the techniques into a personal plan. Modify the plan to create an ongoing strategy for the fitness lifestyle you can continue going forward.
Later on, if you find yourself falling off the wagon by doing it on your own, take a moment and regroup. Don’t be afraid to return to a more structured challenge under the supervision of a fitness coach.
Make Sure You have Recovery Days
Exercise doesn’t have to be all work. Truth be told, you should have a couple of days that are not focused on specific exercise activities. When creating a workout plan always incorporate recovery days.
To some, the best thing to do on recovery days is to relax and not think about exercise. In reality, recovery days are days set aside to recover from intense activities or training.
Your recovery days can be the weekend, or they can be dispersed throughout the week. Here are two good activities that can be done on these days.
If the city you live in has a good parks system, they usually include a walking trail. Set aside time to walk the trail and enjoy nature. This can also be a good out for couples to have some time together or to get the kids outside.
Nature preserves are also a good way to relax and unwind, while still partaking in low-impact exercise.
Not only does yoga improve your mental, physical but also spiritual well-being, it also improves your flexibility and muscle strength.
Yoga is an activity you can do from the comfort of your home, at the beach or in a yoga studio. Because it can be done alone you can decide how to incorporate it into your daily exercise plan.
Ballroom dancing, country line dancing, and Stepping are all fun activities that are also relaxing and fun. There are other dance types, but you want one that is low impact. Some dancing requires a partner so the added bonus can be a night out on the time with a loved one.
The ultimate goal of recovery days is to stay active while allowing the muscles to recover from intense workouts.
Give Yourself Accolades
As you continue on your journey celebrate your accomplishments. It’s a great motivator to keep moving forward on your journey.
Accolades can be as simple as a Post-it note attached to the bathroom mirror, stating “You Did It!” You could also buy celebratory stickers to notate the days you reach your daily goals. If every day has a sticker, reward yourself with a treat or gift.
If you have a favorite motivational saying, produce t-shirts with the quote to wear to the gym. Customize your work-out gear with personal mission statements.
Another way to stay motivated is to purchase a dream outfit. Keep it in a garment bag, but attach a letter from a loved one acknowledging your accomplishment. When you reach your goal plan an outing to wear your outfit, and then read the letter.
It’s all about motivating yourself and staying the course. Celebrate yourself whenever you can, to remain positive.
We Hope You Found These Tips Useful
Creating a daily exercise plan has many variables. Exercise is key, but there are other components that bring your healthy lifestyle full circle. Most importantly, you will need a positive state of mind and a commitment to change your overall approach to exercise, eating and goal-setting.
If you enjoyed these tips and would be interested in participating in a body transformation challenge, contact us today.