KristieRebuilds

Tag: Fitness

  • What Stops People From Reaching Their Fitness Goals?

    What Stops People From Reaching Their Fitness Goals?

    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.

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  • How to Boost Your Workout Motivation

    How to Boost Your Workout Motivation

    Getting up and feeling ready for an hour or two of exercise can be pretty tough. It looks great when other people do it and all, but what they don’t tell us on those Instagram posts is that it feels like a drag sometimes – and the energy simply isn’t there.

    Luckily, there are a few tried-and-tested methods of boosting your morale and making exercise both fun and enjoyable again. It’s not just about finding a workout you enjoy, though, even if this also has a lot to do with it.

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    Photo by Godisable Jacob on Pexels.com

    Have a look at the tips below and you might just be able to get your hours of exercise done this week. It will feel great afterwards, you know, even if it doesn’t feel that good right now.

     

    Find the cardio that works for you

     

    A lot of people dread exercising because they hate cardio. It’s understandable enough – jogging through each neighbourhood of your area and pretending like you’re not hating every second of it is difficult to convince yourself to do.

     

    What these people seem to forget is that there are so many other ways to get your cardio done than just through jogging. Forget about the treadmill as well by the way; if you think jogging outside is boring, it’s not going to be any better when you’re cooped up inside a gym.

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    Photo by rawpixel.com on Pexels.com

    Try circuit training instead. By making it a HIIT, you won’t even have time to get bored with the exercises before you’re off to the next one. Have a look at this article to learn more about HIIT circuit training, and see if you can squeeze in 30 seconds rest between each circuit.

     

    One of the great things with interval training is that the short intervals work on your motivation as well. When you’re not seeing black spots and tasting blood in your mouth, it suddenly feels a bit better to exercise – and you’ll push yourself a bit further since you just had 30 seconds of rest.

     

    Spice up your sessions

     

    Motivation tends to lack when we do the same exercise routines over and over again. Sure, you might be adding a bit more intensity and trying to make it a bit more challenging, but it doesn’t really matter when you’re tired of your routine.

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    Photo by Chevanon Photography on Pexels.com

     

    Try to do shorter and more intense sessions instead, and look for other workouts that you might enjoy. By speeding it up a bit, you’ll wake up a bit and shake yourself out of the slow and steady jog you’ve become so used to.

     

    Try to sprint for a minute, for example, before you’re back to jogging steadily for three minutes, then sprint again for another minute. You will feel it in your legs afterwards and exercising suddenly seems a bit more rewarding than it used to.

     

    Another way to spice up your sessions is to find a set of workout clothes to get you excited about exercising again. It’s such a simple way to make a difference and it really works; click here

    for some great discounts on branded workout clothes and get ready to look fantastic while exercising.

    woman wearing pink and black sports bra holding towel
    Photo by Nathan Cowley on Pexels.com

    Reward yourself

     

    Having something to run for, besides the weight loss or the muscle gain, will really help you to find that motivational boost you’ve been looking for. Try to set a post-workout routine that makes it a bit more tempting to get out of the house and head off to the gym.

     

    While some people are motivated at the mere thought of eating a large meal after a workout, you might need an extra little push. Buy yourself some delicious protein shakes, for example, have a bath after you’ve showered to ease your muscles, enjoy a large cup of herbal tea to feel super healthy – or bake up a sheet of high protein cookies for later.

     

    While the feeling of having exercised properly often is rewarding enough on its own, it’s important to have other small things to push you forward as well. When your motivation is starting to drop, remind yourself of all the nice little things you can enjoy later and how much more rewarding it will feel to have that cup of hot chocolate after a jog.

     

    Sugar is exactly what your body needs after a hard workout, by the way, so this should keep you going for a while.

    woman pointing at sky on seashore
    Photo by The Lazy Artist Gallery on Pexels.com

    Don’t push yourself too much

     

    Talking about hard workouts; it’s important that you try not to make it too hard, at least in the beginning. A lot of people tend to go all out when they take up exercising again and this can kill their motivation, in the long run. Keeping it short and sweet, however, and focusing on squeezing in shorter exercises as often as possible is the key to success.

     

    That way, it’s way easier to convince yourself to go to the gym since you only have to be there for 20 minutes in any way. Talking yourself into an hour-long workout when you just want to curl up and watch Netflix for the rest of the day is quite difficult, so keep it short and you’ll be at the gym way more often than you used to.

     

    Walking is another way of doing this, though, and it can give you that extra boost of energy when you thought you had nothing left. Try to walk as much as possible during the week, and you’ll find that you actually have the energy to go to the gym after all. It’s like magic.

     

    Exercising is all about settling into a healthy habit and, although we fall out of it sometimes, your routine needs to be good enough so that you keep returning to it. Focus on the small things and keep your workouts shorter rather than longer – it just makes it a lot easier to follow through.

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  • Think You Don’t Like Exercise? Think Again!

    Think You Don’t Like Exercise? Think Again!

    Are you one of those people that claims they don’t like exercise? Maybe you say you don’t like getting sweaty, you don’t like certain exercises, or you don’t like something else about it.

    Whatever story you’ve been telling yourself, you need to realize that it’s just that: a story. You can change your story at any time you like by simply changing it. Usually, people who say they don’t like exercise simply haven’t found anything that they really love yet. There are all kinds of ways to exercise that work for different people.

    This post is for the people who say they don’t like exercise. Read on and you’ll start questioning your old beliefs:

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    Photo by Gratisography on Pexels.com

    Exercise Makes Us Feel Good

    One of the most important and overlooked reasons to work out is because exercise makes us feel good. It’s great for our mental health. If you struggle with things like stress, anxiety, and depression, getting into a regular exercise routine could help you to feel so much better. Endorphins are released while we exercise, as well as afterwards, and these are known as the body’s happy hormones.

    You might hate actually getting to the gym after a long day at work. You might hate stinking and sweating. But really pay attention to how you feel after exercising. You might notice that you actually feel pretty good!

    Exercise Sets A Good Example

    If you have kids, then you should realize that exercising sets a good example. Do you want your kids to be more like those kids that sit around all day with their heads bent towards a screen, or do you want them outside playing, climbing trees, doing gymnastics, playing football? You want your kids to be healthy and happy, and that means getting outside and exercising. It doesn’t matter what you tell them to do. If you’re not doing the same thing, they are going to take your lead. Wanting the best for your kids means wanting the best for yourself too.

    Exercise Helps Us Live Longer

    Exercise helps us to live long, healthy lives. If you’re going to live a long life, you want it to be a high quality of life, right? Exercise will give you this. You’ll live longer, be fitter, and likely be able to watch your grandchildren grow up. You don’t want your bones to click and to have to live with chronic pain for the rest of your life. You don’t want to end up in a home, or relying on somebody else to take care of you. Exercise reduces the possibility of this ever happening!


    Exercise Helps Us To Look Better In Our Clothes

    As a bonus, exercise helps us to look better in our clothes. We stand up straighter as we develop better posture. This instantly knocks pounds off our frame. Then, it’s likely some belly fat will be lost, meaning less lumps and bumps. If you’ll feel and look great, what more could you want? You might even have to buy smaller clothes eventually.

    Try Different Types Of Exercise

    People who claim that they don’t like exercise just haven’t found the right kind for them. There are so many different types of exercise that it’s impossible not to find something you love if you really give trying different things a go! There are workouts you can stream anytime and do at home, or you could go walking, or you could do some sprints. You could go for a swim, or do some yoga, or lift some weights, or try a class. You really have endless options and opportunities to get fit and healthy. Usually, getting into the exercise habits only takes around three sessions a week for three weeks. Then people often get addicted to the feel good buzz afterwards and don’t want to give it up!

    Change The Story You Tell Yourself

    One of the main reasons most people don’t get into fitness or reach their goals is because they are telling themselves a story that doesn’t match up to that. We all tell ourselves stories, whether that’s about work, our love lives, or something else. We will live up to the stories we tell ourselves, so it’s important to acknowledge that we can change those stories if we really want to. Here are some stories people commonly tell themselves that stops them from becoming fit and healthy:

    • Being fit is not in my genes.
    • I don’t have a body type for fitness.
    • I’m not good enough.
    • I’m too lazy.
    • I don’t have time.
    • You can’t get fit after having kids.

    There are so many things people say that aren’t true. Recognize that most of what you tell yourself is nothing but BS. If you’re telling yourself you’re not good enough, or that you don’t have time, it’s all an excuse. Everybody has them, but it’s important to recognize what yours are so you can overcome them. If you start believing that this is something you’re capable of, then you will do it. However, if you never bother to change your story, nothing will change in your life. Even if you start to exercise but hold on to that story subconsciously, you’ll give up eventually.

    Take a look at youtube videos to really master your mindset. There are lots of different techniques you can use, so find one you like and just start. If you can get your mind on board, the rest of your body will follow.

    Conclusion:

    If you’ve been saying you don’t like exercise, it’s nothing but a story. Nothing but an excuse. We are designed to exercise, and even to enjoy it. If you try a few different classes and types of exercise and make an effort, eventually, you’ll realize that you enjoy it. That it makes you feel fantastic. You’ll have bags more confidence, your self esteem will go through the roof, you’ll cope with daily life better, reduce illness and pain, and so much more.

  • The Activewear Trends To Look For This Summer

    The Activewear Trends To Look For This Summer

    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.

     

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    Matchy-Matchy

     

    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.

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    Transition Piece

     

    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?

     

  • 12 BS Excuses Used For Not Working Out

    12 BS Excuses Used For Not Working Out

    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.

    older women covering face
    📷 by Ismael Nieto

    1. “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)

    pic of pineapple with fat hamsters
    📷 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!

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    📷 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.

    picture of sandwich, cucumbers, tomatoes
    📷 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.

    pic of tail of airplane in the clouds
    📷 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. 😩

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    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.

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    📷 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!

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    📷 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.

    woman in black working out pull up bar
    📷 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!

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    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.

    pic of woman lying down wearing sunglasses and hoodie
    📷 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.

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    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!

    Stay Fearless 💋