Exercising is an excellent way to improve your health and boost your mood. You may enjoy working out but aren’t pleased with the results you’re getting today.
In this case, it’s worth taking the time to figure out what you can be doing differently and better so you’re happy with the outcome. Instead of getting frustrated or quitting, learn more about what’s going to help you take your workouts to the next level and find greater success with your exercise regimen.
Mix up Your Routine
If you want to get results from working out then you must mix up your routine and activities. This way you can work different muscle groups and keep your workouts interesting. You not only need to do cardio and get your heart rate up but it’s also essential that you lift weights and strengthen and tone your muscles. One idea is to look into investing inHoist functional trainers and setting up equipment in your home so you can work out and lift weights whenever you desire.
Eat A Healthy Diet
You may not be seeing the results you want from exercising because of a poor diet. It’s not just about getting more physical activity but also that youeat well. Consume foods that fuel your body and help you burn more fat at the gym. Eat more vegetables, fruits, lean proteins, and healthy fats, and stay away from sugar and carbohydrates that come from white bread, white rice, pastries, sugary sodas, and other highly processed foods. If you’re struggling to eat well then it may help to keep a food journal and record down what you’re putting in your body so you can better monitor it.
Listen to Music
One reason you may not be seeing results from exercising is that you’re not going hard enough. It’s important that you increase your heart rate and break a sweat during your workouts. Therefore, consider creating a playlist and listening to music that pumps you up and makes you exert more energy and effort. Let music help you get in the zone so you can concentrate and focus on what you’re doing and not allow your mind to wander. Give it a try and notice how your workouts are better and that you burn more calories because you’reenergized and motivated.
Dedicate Enough Time
You might be exercising sometimes but not all the time and skipping workouts here and there. You can get better results from working out by dedicating more and enough time to the activity. Start small and then gradually increase the amount of time you work out each week and day. The more you exercise the more likely it is that you’ll begin to change other poor or bad habits and live a healthier lifestyle in general as well. If you have a busy schedule then maybe break up your workouts and exercise several times throughout the day for shorter periods. Track how much time you’re dedicating to working out and make sure it’s enough to get you results worth talking about.
A few weeks back, I shared with you that I have begun my journey to get back to my pre-baby weight. I originally started slowly in December by exercising 3 times per week. Without making any changes to my diet.
After doing that for about a month, I decided it was time to increase my workouts to 4 times per week. Then, I cut out my worst enemy…potato chips. I mean, I’ve always eaten chips but I was obsessed with them during my pregnancy and never let them go.
After a few more weeks of exercising on my cycling bike for 4 days per week. I didn’t notice much of a weight difference. So, I went back to a tried and true workout…HIIT! Which stands for High Intensity Interval Training. I used to do it all of the time before getting pregnant. I know that it works. Especially when combined cardio on my non-HIIT days.
So, that’s where I am right now. Eating right and exercising for 5 days per week. Am I seeing a difference now? Yes…I certainly am. But I’ve realized something. I need to calm down!
Healthy living and being active has been a big part of my life for as long as I can remember. So, gaining 35 pounds during pregnancy was a big deal for me! Looking in the mirror was horrific.
Then something changed…
It was on a day that I was doing a HIIT workout in my living room while my baby watched from his playpen. He started crying and wanted me to pick him up. I kept stopping to soothe him and to breastfeed. For a millisecond, I got frustrated. All I wanted to do was get this workout done so I could be one step closer to my weight loss goal. But it suddenly dawned on me to live in the moment. He would only be this small for a small amount of time. All he knows is that he wants his Mama. And I’ll I’ve ever want was to be his Mama.
This is a once in a lifetime opportunity for me. History has shown that the weight will come off with consistency. I’ve done it before. I know this, for sure. Who cares if it took me 1 hour to do a 30 minute workout. I should be proud of the fact that my body was able to produce this beautiful baby boy. Relish in the kisses and hugs I get from my baby. That’s what really matters.
My son adores me. My husband does too. And I’ve decided to love my post pregnancy body just as much as I loved my pre-pregnancy body. I reach my goal, when I reach my goal. And I’m perfectly satisfied with that.
If you can related, let me know how you got through it in the comments…
We all want to be as fit and healthy as possible. Alas, sometimes that’s easier said than done. If we’re going to be our fittest self, then we’ll need to be motivated to get started. But that’s not all. While it would be nice to think that our determination would see us reach our goals, that’s not the case. Oftentimes, people make a few key errors that help their progress back. In this blog, we’ll take a look at some of the more common mistakes, and also offer advice on how you can maximize the results from your efforts.
There’s No Plan
You can’t just walk blind and hope to reach the top of the mountain. You need to plan a route for how you’ll get there. The same principle can be applied to fitness. While it’s fine to just freestyle your gym efforts while you’re still getting into the habit of going, soon you’ll want to come up with a plan that’ll lead to results. There’s a right and wrong way to do things, after all. So take time to think about what you’re trying to achieve from your exercise efforts, and make sure you’re doing the things that’ll lead to the results you’re looking for.
Making the Same Mistakes
Some people fall into the trap of thinking that, because they’re doing exercise, they’re able to do whatever they want. But this isn’t the case. Your efforts at the gym (or wherever else) will be the starting point; they’re not everything. Let’s think about this: how much progress could a person expect to make if they visit the gym for one hour twice a week, but spend the rest of their time lying on the couch? If you’re going to reach your fitness goals, then it’s a good idea to look at wholesale lifestyle changes. What aspects of your current lifestyle are compromising your fitness? Making these subtle yet impactful changes can make a big difference.
Correct Technique
It’s all good and well visiting a gym and working up a sweat, but if you’re not using the correct technique, then it’s likely that you’re not making as much progress as you might think. Before you dive too deep into your workout regime, make sure that you’re using the equipment correctly. An hour spent with a professional can do a world of good, for instance. They’ll be able to correct your technique and also offer many other useful pieces of information that’ll allow you to get the most from your workout.
Cheat Days
As we mentioned earlier, it’s also to fall into the trap of thinking that, just because you’re working, you’re able to do whatever you want. This can involve living a lifestyle that’s far too sedentary, but also eating unhealthy foods. You may be able to keep the status quo in place by hitting the gym, but you won’t make as much progress as you would like. So try to limit the number of ‘cheat days’ that you have. Eating an unhealthy meal every couple of weeks won’t make much of a difference. Eating fast food after every workout because you’ve earned it will have a negative impact, however. So do your best to have a mindful approach to the food that you’re eating; it really will make a difference.
Maximizing Returns
We’re always learning more about fitness and the right and wrong ways to undertake a fitness journey. There are things you can do that can push you in the right direction by giving you a slight edge. For example, you’ll find that you build more muscle by eating high-protein foods in the thirty minutes following a big workout. It’s not just about what you do after the workout, either — your mindset during the workout can also make a big difference. The Mind Muscle Connection is a science-backed approach that can yield great results, for instance. If you’re looking to get the most from your workouts, then these are the kinds of things that you should be thinking about.
A Lack of Consistency
Once you’ve found your ideal workout routine, be sure to stick with it. Jumping around too much will just confuse your body. Remain consistent and committed to what you’re doing when you’re working out at the gym.
No Time
We’re all busier than ever before. We all have many responsibilities, which means we can’t always do what we would like to do. And this, of course, includes working out. While you might be excited to begin your fitness journey, if you don’t have much time, then there’s only so much you can do. While you can’t magic more time out of thin air, there are things you can do that’ll help save time. For example, you could prepare a gym bag so that all you need to do is grab the bag on your way out and head to the gym. It’s also recommended that you choose a gym that’s close to your home. You might be lured by the facilities or price of one gym in your area, but if it’s too far away, then you’ll be less inclined to make the trip, especially if you don’t have much time to work with.
Elsewhere, you can look at how you’re spending your time. Many people think they’ve got no free time, but when you actually take a closer look at things, you might find that you’re spending many hours doing, well, nothing at all. Many people claim that they have much more free time when they give up social media (and overall smartphone usage), for example. It’s all about priorities. If you want to get fit and healthy, then you might have to sacrifice some of the time you spend doing other things.
It’s Not Enjoyable
Everything is so much easier to do if we enjoy the activity. When it comes to getting into shape and improving your fitness, it’s recommended that you find an activity that you inherently enjoy. Most people choose to spend time in the gym because they have everything you need to get fit. But if you’re one of those people that really doesn’t like the gym, then it’ll be best to find a different activity instead. There are plenty to choose from! And while other activities may not be as effective as spending time in the gym, ultimately, if you end up doing another activity frequently, you’ll see results. It’s much better to spend 3 -4 hours a week doing something you like rather than forcing yourself to spend an hour in the gym.
We’ve all been there – not being able to fit into your favourite dress, especially just in time or a big event, can be particularly annoying if you have been looking forward to it for a long time when this happens, it is easy to allow yourself to become despondent, but the truth is that it is something that happens to every woman at some point. Of course, just because you currently can’t fit in it does not mean that you never will be able to, and in this article, we are going to look at some of the things you can do to ensure that you can fit into your favourite dress again in no time. As long as you consider the following, i will find that you can get back into it, probably even in time for your next big event. That’s definitely something to celebrate.
Model – Drusilla Shay | 📸 – Natey Nartey
Train Your Figure
Sometimes the problem is not that you have it on weight, but that your figure has simply changed shape. This will happen over time, and it is perfectly natural – but if you want to get it back in line then you will be pleased to hear that there are always ways of doing just that. No matter how bad the situation may have become, there is much you can do to ensure that your figure gets back in line in time for that favourite dress of yours to fit you. You could consider using something like the https://waistlinetrainer.com/ if you don’t have much time, as this will allow you to get back into that hourglass shape that you need. However you approach it, you will find it is easier than you might have thought to fit back into that dress with this kind of method, and quicker too.
Slim Down
Clearly, slimming down is often essential for this to work as well, and you might want to focus on this in tandem with also training your figure to be the right shape for the dress. Slimming down, especially when you need to do it fast, can be a challenge, but it is always possible to make it work if you are careful about it. You might need to focus on what you are eating a little more than usual, or you could even find yourself having to exercise considerably more as well. In either case, make sure that you are not overlooking this, as it will be an essential means of ensuring that you can fit into that dress of yours again.
Give Yourself Time Of course, all that being said, there are often times when it will take you much longer than you had hoped, and when that happens you will need to make sure that you are deploying a little patience as well. It can often take a lot of time to get back into shape again, and that is something which you need to bear in mind so as not to become too impatient with yourself and simply give up. For help, see http://www.health.com/health/gallery/0,,20568347,00.html.
Oh how we wish we could fall in love with exercise as much as we fall in love with dark chocolate on a bi-nightly basis, able to commit to the burn every day with a smile that won’t fade and a passion that can be paused for anything or anyone. That’s the dream right there, and one we share with so many women.
It’s being able to love exercise. Not because we want to lose weight or shake off those flabby bits, but because it makes you feel happy, centred and fantastic about you and your world, in the same way chatting to your best friend does or dancing to your favourite songs in just a towel after stepping out of the shower. That’s the same sort of love you want to have for exercise. And you can because exercise is epic at making you feel awesome and making your life so much richer.
So, without further ado, here are some simple ways to fall in love with exercise, and turn your frenemy into your bestie.
Find An Exercise That Makes You Smile
Shock horror, no one enjoys lifting weights. Nor does anyone enjoy running a marathon. So forcing yourself to do these things is a surefire way to begrudge the very idea of hitting the gym. But to get fit and reap the benefits of exercise, you don’t need lift weight or pound the pavement. No way. You could go salsa dancing, join a yoga group, get into rock climbing, swim twice a week – anything. So find the one you enjoy and stick to it.
Give Yourself An Exercise Why
Now that you have got a couple of exercises that don’t make your brow furrow, you want to give yourself a reason to keep at it – a reason why. This is because losing weight is not a reason packed full of joy. Instead, each attempt will feel like a chore. It’s a much better idea to exercise because it makes you feel good, it fills you with confidence, you’re picking up a skill, it’s good for your sleep issues, our libido has skyrocketed and your depression has reduced. Those are the reasons why you should cling on to.
Never Train Alone
Nothing is going to give you that get up and go more than exercising with someone. It’s having that person to chat to and bounce off, inspire and be inspired by. It doesn’t matter if you get into the habit of doing an evening park run with your best friend or you book in with a personal trainer at somewhere like Elite Training – having someone to exercise with will make the whole thing a million times more enjoyable. You could even grab a coffee and have a proper gossip afterwards and use this as some valuable catch up time, which we all know to be super-important the older you get.
Get All The Gear
It might sound incredibly superficial, but having the right clothing and gear can work absolute wonders when it comes to motivation and enjoyment. It could be slipping into a pair of new running shoes or slipping into a pair of tight leggings that perks you up, which is because when you look good you feel good too. Try and opt for brighter colours though these little suckers can really cheer you up.
Unless you’ve been hiding under a rock, you’ll know that activewear is a big trend at the moment. From dropping the kids off at school, to a day out, cleaning the house, or actually going to the gym, activewear is here to stay. It is comfort all over, as well as being flattering and making it easier to move around in your everyday life. Hello to looking good, while being the most comfortable you have ever been! But there are some trends in activewear to take heed of. So here are some of the fitness fashion forecasts for over the coming months.
Having a matching jacket or top with your leggings or yoga pants is a really effortless way to pull an outfit together. Many people are already matching their sports leggings and sports bra, but the trend is set to go on from there. So look out for sweat sets that match, as well as taking the print to combine over leggings and hoodies. Even a varsity stripe that carries on through the look can be a good way to go.
Superhero Vibes
With Wonder Women being a massive hit last year, and the Avengers Infinity War being one of the biggest movies of all time recently, it shows us just how much of a big trend superhero shirts are going to be in the coming months. A subtle nod to some superhero vibes in your activewear gear can be a good way to go, rather than an ‘in your face’ look So this can be with some subtle colors, and logo prints. It will be something we will start to see more and more.
High-Rise Leggings
All hail the high-rise! While this has been a look for jeans of late, the trend is making its way over the activewear department. It makes it a good look for everyone, as it is really flattering, not to mention one of the most comfortable ways to wear pants or leggings as it helps to suck your stomach right in. Because of this, it means you can be bolder with your top of choice, making it a really good look for all.
With the warmer weather here, sometimes we may get a rainy day, especially as summer transitions into autumn. So having a piece of activewear to see you through that transition is a great idea. It could be a padded gilet to give you an extra layer, or even an anorak jacket that is light, but will keep you dry in rain showers.
Sock Sneakers
If you follow some fashion Instagrammers, then of late you’re likely to have seen them rocking some sock sneakers. They don’t have laces and just slide on like a sock. This style is for the adventurous, but also the practical and lovers of comfort. Sock shoes in general have been on the rise for the past few years. But turning them into sneakers is finally gaining movement. Are you ready to step up your activewear game this summer?
Whether you are looking to start your first workout session or have been neglecting your fitness for a while, there is a perfect routine out there. To help you find it, we have listed a couple of things to consider before creating a plan to lose weight, feel lighter and healthier, and look after your mind and body better in the future.
Before you start planning, it is important that you consider your own limitations. You should have realistic goals when it comes to building strength and losing weight. If you have allergies, you will not be able to work out in the park during the spring and the summer, and have to find an indoor activity. If you have past injuries that limit your ability to lift or bend, you will have to find a gentle form of exercise, such as water aerobics, swimming, or yoga.
Before you would get too excited and join the first fitness class, you should check out the different styles of instruction and the moves. Yoga has dozens of different versions, for example. Vinyasa yoga is the most dynamic, but some instructors combine it with HIIT to get you faster results. Try a couple of sample videos before you decide which form of exercise is the right for you, so you don’t end up wasting your money on programs that don’t work for you.
Consider How Much Free Time You Have
It is also important to stay realistic about your availability. If you work full time, you need time to rest and relax, and you cannot spend every night in the fitness center. If you have limited time, try to start with building strength. Choose the right equipment and clothing by visiting Garage Gym Builder, so you are prepared for the challenge, and commit to a program.
Schedule Your Time Off
You will have to stick with a routine to make it work for you. It is possible that you will have to make adjustments to your daily schedule and wake up earlier than usual on some days. You could also skip lunch and have a late dinner if you spend time exercising. No matter what you need to do to stick with your workout routine and stay motivated, you will not see results without commitments and sacrifices.
Adjust Your Diet
Whatever your chosen workout routine is you will need to adjust your diet to the changing needs of your body. You might want to swap your morning yogurt to protein shakes to give you more energy and help you build strength. You could also find some magnesium and zinc rich food sources, or even food supplements to support your body in developing muscles and burning fat.
If you are planning on creating your own workout routine instead of seeking advice from a fitness instructor, you will need to consider the needs of your body first. Second, make sure you have enough time to spare and can stay committed to the schedule.
When the topic of fitness comes up, I find that most people are either all the way in or all the way out. It’s a commitment to changing your lifestyle, for sure! But you don’t have to run 10 miles a day, 7 days a week to be healthy and in good shape. Moderation is key, like most other things in life.
I’ve been passionate about living a healthier lifestyle, which lead into being a fitness trainer. Working with many different people, personalities, and of all fitness levels. In doing this, you wouldn’t believe some of the excuses that I’ve heard. Or maybe you can believe it?! Either way, check out 12 of the biggest BS excuses people have used to avoid exercising. Plus, how to overcome some of them.
📷 by Ismael Nieto
“I’m too old” – The saying “you are only as young as you feel” has some truth to it. Many people think they are too told to exercise. People in their 70s, 80s, and 90s are running marathons. No joke, google it! Exercising not only helps with weight and health but as you get older it can improve your posture, help to boost your memory and prevent age-related diseases such as dementia. (source: WebMD)
📷 by Pineapples
2. “I’m too far gone” – Working out can be considered difficult at any size. Small steps are the best way to start your workout and then gradually increase. For instance, if you find yourself only being able to complete 10 minutes, then do it! Then increase as you feel stronger. Be sure to set a short term goal however, so you won’t be stagnant. Adding 5 minutes per week is an achievable goal. Excessive weight can lead to diseases like such as diabetes, heart disease, and even lead to a stroke. If that isn’t reason enough, I don’t know what is? Take it from someone who dropped over 60 pounds 🙋, there’s nothing to it but to do it. But no matter what your size, love the skin you’re in!
📷 by Mick Tinbergen
3. “I’m too busy” – People make time for what they want to make time for. Which means, you would have time if you really wanted to. Find a way to make the time. That might mean waking up an hour earlier, it may even mean using your lunch break to do it, whatever it takes. You only get one body, there are no do-overs. Your body deserves to be spoiled with exercise at least 30 minutes a day, 5 days a week.
📷 by Shanice Garcia
4. “I’m too full” – Some people prefer to workout on an empty stomach. It’s not something that I recommend though, because the food will give you the energy, period. And if you don’t have the energy to workout, then…? Just keep it light, don’t over do it. A light, healthy snack of less than 300 calories is a good place to start. Be sure to eat it 45 minutes to an hour before hitting the gym. Snack suggestions: a sandwich made of up of 1 piece of wheat bread, a couple slices of turkey breast, and mustard; an apple with a spoonful of chunky peanut butter, or a protein shake.
📷 by Louis Magnotti
5. “I travel all of the time” – This is an easy fix. Most hotels have gyms these days. That was easy. But if that’s not an option or want to try something different, I have four words for you…jump rope & tennis shoes. Jumping rope burns around 10 calories per minute. Yes, that lil’ rope is a serious calorie burner! Here’s my Jump Rope Workout: 30 minutes jump rope, 5 minutes of push ups, 5 crunches. This is my favorite workout when I’m traveling or short on time. Make sure to wear your tennis shoes. It hurts so bad if the rope hits your toe. 😩
6. “I like to eat too much to work out” – You sound like the perfect gym candidate! People who are active actually need more calories than someone who isn’t. That doesn’t mean that you should go out for ice cream everyday. Again, moderation is key. Of course, you still have to make good food choices but your body will require more calories. Your daily caloric is based on your activities, weight, etc. There are lots of ways to calculate the recommended amount of calories your body needs to lose, maintain or gain. But make it easy by downloading an app like MyFitnessPal, which can take care of it.
📷 by Fabian Blank
7. “I can’t afford a gym membership”– It’s true that gyms can be expensive. But it’s also true that you don’t need a gym to workout. Invest in a good pair of running shoes and get your butt outside! Walking, jogging, and running down the block is a excellent workout. You can still be close to home, if that’s your concern. And the calories will burn, baby, burn!
📷 by Jesse Orrico
8. “I have a health condition”– Check with your doctor before trying this excuse. Although, there are some exceptions, most doctors recommend some sort of exercise to all of their patients. Adjustments can be made to be more suitable for your condition. For instance, people with knee problems can try a cycling bike instead of using a treadmill. It’s easier on the knees. But eczema shouldn’t steer you away.
📷 by Scott Web
9. “I don’t feel comfortable at the gym” – Try not to be intimidated by other gym patrons. There are people there who are all shapes and sizes. Plus, the ones who are fit were not fit as some point in their life. Besides most people are focused on getting their burn, not worrying about yours. Don’t sweat it! Make sure that you have your headphones and you will be good!
10. “I don’t have a workout buddy” – You don’t need one! You have to be able to depend on you, period! I hate to say, “you can’t” depend on your friends but “don’t depend on your friends”. Use it as your alone time.
📷 by Sander Smeekes
11. “I don’t have the energy” – A balanced diet of protein, carbs, and fiber helps to sustain your energy. To be honest, there will be days when you just don’t feel like it. But there’s something about getting up anyway and putting on that workout outfit that can make you go from yes to no. And if that doesn’t work, try a sugar free energy drink or espresso shot. It may not be the best option but a girl has to do what she has to do sometimes, right?! Make sure it’s for an early workout. You might be up all night if you drinking a shot of espresso too late in the evening.
12. “I don’t like to sweat” – Really?! I have no words. I didn’t then and I don’t now. 😬
No matter the excuse, get active for you. Look at it this way, you are doing your part in living a longer, healthier life. Have an excuse or tip to share? Leave it in the comments!
One of my favorite trends is definitely shoulder-baring dresses and tops. The style is super versatile because you it can take you from work to date night with a simple tug of the sleeves! It’s also fun, flirty, and allows me to channel my inner 70s baby. Shoulders are considered the sexist part on the body to some. And don’t get me started on how glorious it feels when the wind brushes across my bare shoulders just right? Or the grin on my face when I pair it with the perfect pair of chandelier earrings. Whatever the reason, what’s not to love?
Strong, sexy shoulders also match very well with pieces that show off the shoulders. But sometime life doesn’t leave us enough time to left in the day to pump iron for hours. Good thing to doesn’t take hours. If you’re ready to get those shoulders tight and right, grab a set of weights and come get a quickie with me…
Nothing like breaking a sweat right there in the middle of my office, naked mannequin in the background and all! 😉 But it’s just that simple. How do you keep your shoulders ready to go?
