Should You Get a Virtual Personal Trainer?
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.
Is Online Fitness Coaching Worth It?
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.
Online personal training is very similar to 1 on 1 personal training at the gym. The only difference is you are not depending on a fixed location and someone else’s schedule.
Personal Training through the internet is a popular way to receive better results without the limits and cost of a gym. This way, your internet fitness coach will provide better service without charging too much.
A fitness trainer 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.
Why A Virtual Fitness Coach?
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 to keep you inspired with our tips but they can only go so far in helping you stay in the game.
Online Personal Coaching is the way to go if your objective is to find an affordable solution to accomplish your health and fitness goals. Also, if time flexibility is important to you, hiring a virtual fitness trainer is definitely worth it.
A personal coach can show you hundreds of different routines and show you how to take advantage of the more complicated equipment all with the help of the interne. 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 Virtual Fitness Trainer
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, an online fitness trainer 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 of not being able to achieve your goals, they can be your guiding light.
While 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.
If you are hesitating about getting a fitness professional, 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 he or she is right for you.
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 online coach.
How Much Will It Cost To Hire A Fitness Coach On The Internet?
It all depends on what you want to achieve. A very popular option to consider is the 9-Week Body Transformation and it’s very affordable. Click the Chat button to the right to find out more.
Are Virtual Fitness Experts Worth It?
Yes, and it’s certainly cost-effective. Since it’s online, you’re avoiding the gym overhead, so your personal training via the internet will cost a lot less. An Online Personal Trainer will provide better one one one time.
What Can I Expect From An Online Personal Trainer?
You will receive full support to help you get through your workout and fitness program. It is done through video calls. Your Coach will make sure you stay motivated to accomplish your fitness goals.
Are you up for a 21 Day Challenge? Click the link below to get started!
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No More Post-Baby Bump: 14 Tips to Help Busy Moms Lose Baby Weight
No More Post-Baby Bump:
14 Tips to Help Busy Moms Lose Baby Weight
As much as you love your new baby, you may not love the body that’s left behind. It can be manageable to lose baby weight with these great tips.
Did you know that it takes most women 3 years to get their confidence back after having a baby?
Although our bodies are incredible and can grow humans in 9 months, it takes time for your body to return to its pre-pregnancy shape.
If you want to learn how to shed fat and keep it off as a new mom, here are 14 tips to lose baby weight permanently.
1. If You Can Breastfeed, Do It!
One of the most effective postpartum weight loss tips is to breastfeed your child.
The reason why breastfeeding helps you lose weight is that your body uses fat reserves to help produce milk. Your body is also more efficient at burning the calories you eat every day.
Do keep in mind that breastfeeding mothers need to keep their energy up, which is why you should never diet after giving birth. The desire to shed your pregnancy weight may be high, but you and your baby’s health should always come first.
Some women naturally don’t produce enough milk for their children or they prefer to bottle feed. If you can’t breastfeed, don’t fret. There are still plenty of other things you can do to fuel your weight loss efforts.
2. Don’t Forget to Stay Hydrated
Losing weight after pregnancy can be as simple as remembering to drink enough water. This tip works well for anyone looking to shed fat.
There are plenty of reasons why drinking more helps you stay slim. Since our bodies are mostly made out of the water, we need to replenish our reserves every day. If you don’t drink enough, you’ll retain water and feel sluggish.
Drinking water also helps curb your appetite. If your someone who has a hard time knowing when you’re full, drinking plenty of water before and during mealtimes will help prevent you from overeating.
Did you know that our bodies’ thirst and hunger signals are the same? This means your stomach growls could be your body asking for water. A good method to live by is to drink a glass of water whenever you think you feel hungry. If you still feel hungry 20 minutes later, then you know you’re experiencing true hunger and not thirst.
Drinking also helps us eliminate waste easier. The less backed-up your system is, the slimmer you’ll feel.
3. Lose Baby Weight by Exercising Smarter, Not Longer
Lots of people have been brainwashed into believing that logging more hours at the gym leads to more success. While some people may thrive in a gym setting, most of us would rather stay in bed.
The best way to stick to an exercise routine is to find a setting, workout, and timeframe that suits you best.
One tip that all moms should know is that you can exercise for 10 minutes and get the same results as someone else who exercises for an hour. The key to losing weight and toning muscle isn’t how long you sweat, but how effective your sessions are.
If you can pour all of your energy into an intense 10-minute workout, you’ll make progress. This method is much more effective for your goals and happiness than sluggishly pedaling on a stationary bike for an hour while feeling miserable.
4. Take Your Baby for a Walk Every Day
Walking is incredible for weight loss and overall physical and mental health. The best part is that you can also bond with your baby. Even if you don’t break a sweat while you walk, you’re still burning calories and toning your muscles.
This is a great opportunity to get out of the house so you don’t feel stir-crazy at home with your baby. If you know any other moms, invite them to go walking with you. You can have a fitness buddy who can hold you accountable to your goals and help you pass the time with fun conversation.
5. Make Sleep a Priority
Sleeping your fat away sounds too good to be true, but it’s one of the best ways to maintain a healthy weight.
The reason why sleep deprivation leads to weight gain is that our bodies turn to eat more calories to make up for the lost energy. When we’re tired, we tend to reach for comfort foods full of fats and sugars to feel better.
Sleep also helps fuel workouts. If you’re too tired, exercising will feel like an impossible challenge.
Do you have willpower made out of steel? Even if you can resist junk food and stick to your workout routine, your body is still plotting against your weight loss efforts.
One night of sleep deprivation is enough to trigger the release of ghrelin, a hormone that revs our appetite. Excess calories that come from healthy sources still turn into a fat gain.
6. Meal Prep Once a Week to Make Cooking Easier
Cooking at home is the best way to save money and skip unnecessary calories, sugars, and fats. When you’re the chef, you control how much you eat and the quality of your ingredients.
However, all new moms know how challenging it is to find any time that isn’t devoted to caring for their babies. This is why batch cooking is the perfect method for your weight loss.
If you can get help from your partner or another loved one, dedicating a few hours once a week to batch cooking is easy.
During this time, you can make a big pot of brown rice, quinoa, or other healthy whole grains. You can also bake a pack of chicken breasts or another source of lean protein. Wash and chop all your veggies so they’re ready to eat raw or cook in a flash.
Once your prep work is done, all you have to do is reheat your food and season it to create a new dish for meals during the week. Check out these batch cooking recipes that take no time to make.
7. Join a Weight Loss Program That Does the Planning
Most new moms are exhausted, battle mental fog, and have no time for themselves. Losing weight fast requires lots of planning.
If you want to make life easier, join a weight loss program that has a tried-and-true method for fat loss.
All of your meals and calories will be customized for your unique body type and fitness goals so you don’t have to think. You can also have access to personal coaches and a community of other people in the program who are there to motivate each other and share tips.
These programs are more effective than solo-dieting because all the details are hammered out to a science. There’s no guesswork at mealtimes and the ease of cooking makes it easier to stick to the plan.
8. Eat More Plant-Based Meals
If it comes out of the earth, it’s good to eat! Plants are the best health foods because they are low in calories but high in nutrients your body needs.
Meat is linked to excess body fat and illnesses. The reason why meat and other animal products can sabotage your weight loss efforts is saturated fats and cholesterol.
The more plant-based you can eat, the better. If you’re up to the challenge, you can even try going vegan for a month. Veganism is one of the most popular weight loss lifestyles because you can eat a lot of wholesome foods with fewer calories.
9. Don’t Skip Breakfast or Starve Yourself
Thanks to fad dieting, most people’s first instinct to lose weight is to skip meals or starve themselves. While you can get fast results, you’ll feel miserable. As soon as you start eating again, you’ll put all the weight back on and then some.
In fact, yo-yo dieting is much more dangerous for your health than maintaining a steady BMI. Instead of passing on breakfast, start your day right with a smoothie filled with fresh greens or a hearty bowl of oatmeal with enough fiber and protein to keep you full until lunch.
10. Reward Yourself in Moderation
Did you know that some studies have revealed that cheat meals or cheat days can yield more fat loss than strict dieters?
The reason why treating yourself works is that it gives you something to look forward to after a week of eating healthy. This incentive will help you stay on track.
People who remove all of their favorite foods from their diets are also more likely to binge. Once people binge, they may decide to quit altogether because they think all their efforts have been lost.
Letting the lion out of the cage for a short time each week will help you feel satisfied. Besides, eating more calories one day revs your metabolism so you can continue burning more the next day.
11. Eat Healthy, High Volume Snacks
Have you ever tried eating snacks designed for dieters and felt ravenous 30 minutes later? Although these treats are healthier than other junk food, they’re not substantial.
The best way to fill up is to eat nutrient-dense foods that pack a lot of volume for not a lot of calories.
Fruits and vegetables are the best sources of fuel. Check out these no-cook snack recipes that include treats like banana ice cream and sweet potato hummus. If you want a heartier snack, you can dip apple slices in a nut butter of your choice to get a dose of healthy fats.
12. Manage Your Stress and Care for Your Mental Health
Yoga is one of the best exercises that everyone should try. It combines cardio, muscle toning, stretching, and meditation. You can even reap the health benefits by doing it only 5 minutes a day.
Raising a child is one of the most stressful things people can do. Stress turns our bodies into effective fat storing machines. Finding ways to cope with any negative emotions is crucial for your health.
Although yoga is a great place to start, some people can’t stand it. Just because one exercise works for one person, it doesn’t mean you’ll enjoy it. Take some time to experiment with different outlets to find your happy place.
Exercise always makes you feel better because of endorphins, but you can manage your stress in other ways, too. Painting, knitting, scrapbooking, and writing are just a few of the hundreds of different activities you could try.
13. Strength Training
Many women are afraid of lifting weights because they don’t want to get bulky muscles like men. However, it’s impossible for females to pile on muscle with casual weightlifting.
Strength training is ideal for new moms because it involves lifting light weights for extended repetitions. This will help tone your muscles and burn fat for a sexy, sculpted look.
You don’t need a gym membership to strength train, either. Try these at-home workouts that utilize your body weight to help you shape up.
14. Be Patient and Kind to Yourself
The most valuable lesson all women need to learn is self-love. Your body can do unbelievable things and you should be proud of it.
Making a baby takes 9 months. During this time, your organs shift, your abdominals split apart, and your pelvis opens to make room for another human being.
Every mom cherishes those 9 months of beautiful change. After you give birth, you should have the same patience and acceptance of your body as you did while you were pregnant.
Remember how long it took your body to come to its current size and give yourself the same amount of time to shrink down. Celebrities who boast about their bodies a couple months after giving birth have a team of personal trainers, chefs, and designers to make them look their best.
The happier you are with yourself, the more likely you are to stick with your goals. Always strive to be the best version of yourself, but never stop loving yourself along the journey.
Ready to Transform Your Body?
The best way to lose baby weight and keep it off is by committing to easy lifestyle changes. When it comes to shedding fat, even the smallest habits can add up.
If you want guaranteed results within a couple of months, then Body Transformation Coach would love to help you get the body of your dreams the healthy way. Contact us for more information on why our program works and how we can help revolutionize your health.
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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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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.
