When I first found my love of exercise it was over 20 years ago. I was single with no children and lived a carefree life. I would hike at 5am or go to the gym at 9pm. Time wasn’t a factor. Honestly, nothing was a factor. I didn’t care about the overpriced gym fees, expensive workout clothes or anything else. But now. Well, let’s just say it’s a whole ‘nother story.
Having a family takes just a bit more planning. Mainly just setting a time with my husband and making sure my has son a toy to keep him occupied. Other than that, we are ready to go!
We have always worked out together before our son came along. But I think we appreciate it more now on a different level. It is not only a way to be healthy but it’s brought so many other things to our relationship.
– We challenge and push eachother
– We get uninterrupted time to talk on our warm ups and cooldowns. No phones, no tv…just us.
– It relieves stress and helps us to unwind.
Want to see what our runs are like?
The first mile is always the hardest for some reason?? Any ideas on why? Please let me know in the comments….
There are countless reasons why people might want to make fitness a priority throughout the day. Maybe they’re trying to lose weight or just want to be healthier overall. Whatever the reason, it can be tough to prioritize fitness when so many other things are going on. The following blog will discuss some tips for making fitness a priority throughout the day!
1) Set A Daily Fitness Goal
It can be helpful to set a daily fitness goal, such as walking for 30 minutes or doing a certain number of sit-ups. This way, you have something to work towards daily, and you’re more likely to stick with your fitness routine.
If you find that you’re struggling to make time for fitness, it might be helpful to set a weekly or monthly goal instead. For example, try to walk for at least 30 minutes three times per week.
It’s essential to find a goal that works for you and that you’re realistically able to achieve. If your goals are too ambitious, you’re likely to get discouraged and give up on your fitness routine altogether.
2) Create A Fitness Schedule
Another helpful tip is to create a fitness schedule and stick to it as much as possible. This might mean working out first thing in the morning or walking during your lunch break.
If you have trouble sticking to a schedule, try setting reminders on your phone or writing down your workout times in a planner. It can also be helpful to find a workout buddy who can help keep you accountable.
Remember that even if you can’t always stick to your schedule, you must be flexible and go with the flow. Life happens, and there will be days when you have to miss a workout. Just don’t let one missed workout turn into two or three!
3) Make Use Of Apps
In this day and age, there’s an app for everything- including fitness! Look into some of the many health and fitness apps that are available to help you stay on track, or alternatively you can create a fitness app. Some apps track your steps, monitor your calorie intake, and even provide workout routines. Having all of this information at your fingertips can make it easier to see where you need to improve.
Some apps allow you to connect with friends who have similar fitness goals. This can provide motivation and encouragement, as well as a sense of competition. Seeing how much progress your friends have made can push you to reach your own goals. And if they’re struggling, you can offer support and advice. Using apps is a great way to prioritize fitness throughout the day.
In conclusion, there are many ways to make fitness a priority throughout the day. It might take some time and effort to find what works best for you, but it’s worth it in the end. Just remember to be patient, flexible, and most importantly- don’t give up! Creating and sticking to a healthy routine can be daunting, but it’s definitely achievable with a bit of planning and effort.
If you are a yoga enthusiast, and you want to ensure that you look just as good in yoga class as you do when you aren’t working out, but you also want to ensure you are able to stay as comfortable as possible and complete all o the asanas as effectively as possible, you might be wondering what you should wear.
With that in mind, I’ve put together some quick tips to help you dress right for yoga whether you are a newbie, someone who is undergoing their 200-hour yoga teacher training certification, or a seasoned yoga teacher. You totally can look great and dress to support your yoga practices too, as you will see below.
Go for a breathable material
First and foremost, you will want to ensure that you are comfortable when practicing your downward dog or perfecting your crow pose, and that means you should aim to dress in breathable materials such as bamboo or cotton fashions, which will wick moisture and enable you to feel cool and comfy even if it does get as bt hot and sweaty in the studio.
Leggings are best
When it comes to trousers, when you are hitting up the yoga class, you can go for baggy sports pants or leggings. Most women will find that leggings are generally the better choice of the two, not only because they fit the form and do not get in the way, but also because they tend to be more flattering on women of all sizes.
Fitted tops
If you are someone who tends to prefer to working out in baggy t-shirts, you might want to consider when it comes to your yoga outfit. Obviously, baggy tops will ride up and fall over your head when you are doing various yoga poses that force you to stand on your head or turn upside down, which could interfere with your modesty and make it difficult for you to stay calm and hold your poses.
That is why most women do yoga in a fitted sports bra, crop top, or vest. If that is not your thing, you can buy wraparound yoga tops, which you can tie in place, which will not get in the way as you practice your asanas. These are great for women who want to look a bit more sophisticated at the studio.
A messy bun
Putting your hair in a messy bun is not only a quick way to ensure that your hair looks good, but it will also ensure that your locks are safely out of the easy when you are exercising. Yoga often forces you to adopt positions that would otherwise have your hair falling in your eyes or pressing into the back of your head, but with a messy bun worn high on the head, this is no longer an issue.
Dressing for yoga should be more about your comfort than your style, but as you can see, it is perfectly possible to look and feel great in the yoga studio!
It’s the start of a new year, so it’s not all too surprising that many people have set themselves new fitness goals or have implemented a new fitness routine. Of course, we’re a few weeks in, so some people are struggling to stick to their resolutions and are looking for advice that can help them stay motivated and benefit as much as possible. Here are a few suggestions that can help you to get the most from your own fitness regime!
Know How Much Exercise You Need
It’s recommended that the average adult gets one hundred and fifty minutes of moderate aerobic exercise per week, or seventy five minutes of vigorous aerobic exercise each week. Fit this into your schedule, no matter how busy you may feel.
Make Sure You’re Fuelling Your Body Properly
When you’re exercising, your body needs fuel to help you to be as active as possible during this time. This means providing your body with plenty of energy. All too many people try to diet and completely minimise the amount they’re eating at the same time as implementing a new exercise regime. This is nonsensical. You will feel tired, drained, exhausted and may even collapse if you do this. Instead, make sure that you’re eating a healthy, balanced diet and that you provide yourself with enough food to get through your workout to the best of your ability. The amount you eat can be measured in calories. The amount of calories you should aim to get into your diet will depend on factors like age, sex and activity levels. Follow the guide below for a rough estimate.
Children aged 2 to 8 – 1000 to 1400 calories
Girls aged 9 to 13 – 1400 to 1600 calories
Boys aged 9 to 13 – 1600 to 2000 calories
Active women aged 14 to 30 – 2400 calories
Sedentary women aged 14 to 30 – 1800 to 2000 calories
Active men aged 14 to 30 – 2800 to 3200 calories
Sedentary men aged 14 to 30 – 2000 to 2600 calories
Active adults over 30 – 2000 to 3000 calories
Sedentary adults over 30 – 1600 to 2400 calories
As well as a healthy diet, you may want to try supplements that can fill gaps in your diet and boost your performance. There are plenty of great suppliers out there and you can visit them to find quality supplements at a fair price.
Be Patient
A lot of people expect immediate results from their fitness routine. This isn’t how life works. It may take months to see the changes you expect, such as being toned, gaining muscle, building strength, becoming more flexible or whatever else your goal may be. Progress takes time. Be patient and consistent and the results will come eventually. Don’t give up!
Hopefully, some of the information outlined above should help you to stick to your exercise routine and get the most from it. Each step will make a big difference as long as you take it on board and practice it properly. Good luck and enjoy the benefits when you begin to feel them!
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.
Before having my son about 8 months ago, I was all about fitness. I was exercising 5 days a week and loving it.
Once I got pregnant, I stopped working out after my first doctors appointment. During the appointment the doctor mentioned how big my fibroids were and how it may be a tight space in there for the baby. After hearing the risks, I was so scared of losing the baby that I didn’t work out at all. My husband and I went out for a walk every once in a while but that was about it.
I decided not to worry about it until after I delivered him safely. After a successful c-section, I waited the required 6 weeks and I was ready to get right back to it. I had just received my new cycling bike in the mail. I was so excited. But that excitement quickly went away after my doctor told me it would be necessary to have another surgery. So, my fitness routine was put off for 8 more weeks.
I officially started back exercising about one month ago and let me tell you…it is not easy!!! My son wants me to hold him all of the time. Between taking care of him, my husband, the house, and my business…I’m grateful to be able to fit in a work out. But I do make sure that no matter what I’m working out for at least 30 minutes, four times a week. My goal is to get back to an hour for 5 days a week. But I’ll take what I can get for now.
Here is what my routine has been like and tips that I hope you can use.
First step is to make sure the baby is good. So, I feed him, change his diaper and see if he needs take a nap before I do any type of exercising. A baby who isn’t content will make your workout terrible. Happy baby = a good workout (usually).
Keep him close. Putting him in a walker or bassinet close to me makes him less prone to cry. I also make sure he knows I’m not ignoring him by blowing him kisses, talking to him, blowing spit bubbles, etc.
Use a timer and music. I set the timer on my clock for the amount of time I want to workout. That way I can start and stop it when necessary to tend to him. While also ensuring that I’m accomplishing my workout time.
I Involve the baby when you can. When I’m doing exercises on the floor, I put him down their with me. He gets to let beat on a workout ball or lay on my chest when doing sit-ups.
Right now, I’m doing 30 minutes on the bike and 15 to 20 minutes of strength training. One day out of the week, I do all strength training with weights. No cardio. It’s coming off slooow! But I’ve gone through a weight loss journey before so I know what I need to do to get back to my regular weight. I not worried about that.
One thing is for sure. He doesn’t care about my snap back journey. He just wants to be loved on a held. And I’m perfectly happy doing that too!
Thoughts on working out with a little one? Would you like me to share my journey on the blog?? Let me know 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.
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.
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.
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.
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.
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.
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.
Have you been trying to lose weight for some time now? But no matter how hard you try, you aren’t getting the results you had hoped for? A lot of people find themselves in this position, and it is often because they are committing a weight loss blunder without realising it. So, let’s take a look at some of the mistakes you could be making.
You don’t read the food labels properly – A lot of people do their weekly shop and simply add anything to their basket that has ‘low fat’ written on it. Does this sound familiar? The trouble with this is that such items tend to have a lot of sugar in to accomodate for the low fat, which means such food items are not necessarily the healthier option.
You have no variation in your exercise routine – Do you do the same workout over and over again? If so, it is likely that you have hit a brick wall when it comes to your fitness routine. You need to vary frequency, intensity, and the types of workouts you are doing if you are to reach the results you hope for.
You do not track what you eat – This does not mean that you need to calorie count, as this does not work for everyone. However, you should track what you eat. Otherwise, you will find that you overeat without even realising it.
Your expectations are not realistic – If your expectations are not realistic, you are simply setting yourself up for failure. It is often better to give yourself smaller goals, so you reach milestones frequently and keep your motivation levels high.
You do not get enough sleep – There are so many different reasons why getting a good night’s sleep is important for your health. When it comes to weight loss, you are much more likely to turn to unhealthy food if you did not get a good night’s sleep/
You copy other people – Whether this is a low-carb diet or weight loss surgery, you should not simply copy what your friends are doing. What works for one person does not always work for the other. You are on your own journey and you need to figure out what is going to be the most effective for you.
You only use the scale to measure weight loss – When it comes to how you measure your weight loss, don’t use the scale as your only measurement. Make sure you measure how many inches you have lost as well. After all, muscle weighs more than fat, so you could have lost weight but the scales tell a different story.
Hopefully, you have now gotten to the bottom of why you are not losing weight as you had hoped for. If you are committing any of the weight loss blunders mentioned above, don’t panic. Simply make sure you use the advice that has been presented to right these wrongs. Good luck!
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.
