Posts Tagged ‘workouts’

I know finding the time to exercise these days can seem difficult, and if you are a parent, you have to throw kids into the mix, which can stretch your schedule even thinner. However, there are many reasons you should consider for finding the time to stay fit. You may feel guilty about the time you are missing from your family, but you will only be improving and lengthening the time you can spend with them. Here are just a few reasons to help you get over this guilty feeling and encourage you to designate some time in your hectic schedule to hit the gym and get active.

  1. You will be around longer. Not to be too cryptic, but, most of us have chaotic or daily routines. They are full of stress and worry, constantly going from one task to another with no breaks in between and, in many cases, loading up on fast food. This can cause us to have multiple health problems and lower our life expectancy. However, if you have a consistent fitness routine and change your eating habits, you can lower the risk for many diseases and increase your life expectancy. In fact, according to a recent study published in Psychology Today, by just walking approximately forty minutes a day, you could add more than four years to your life. So, when you look at the big picture, you are actually adding, not losing, time with your family.

  2. Boost your mood and feel calmer. Your kids probably love spending time with you, but everyone has those days when we are just not feeling it. There is nothing wrong with that. We live stressful lives and things just seem to build up. However, if you have a consistent fitness routine, you can drastically reduce those days. You may notice the effects exercise has on your mood and eliminating stress almost instantly. Our bodies release endorphins, feel good chemicals, as we exercise. These increased amounts of endorphins will have us feeling better and stress-free in no time, and your kids will be able to easily notice the difference in your mood.

  3. Increased energy. It can be difficult trying to keep up with your kids. They seem to be just big balls of energy, and they really want you to play with them and experience everything they do. However, after a long work day and getting the house settled, you would probably much rather sit in front of the tv and veg out. However, with a regular fitness routine, you can increase your energy and get a better night’s sleep to help you feel more rested. You may not have noticed that you even have decreased energy in the first place, but your kids will definitely be having more fun with you when you’re willing to jump, crawl and climb with them.

  4. Set a great example. We all want our kids to grow up to be healthy and happy productive members of society. So, what kind of example do we set if we never exercise? We know that they learn a lot from watching us, so it is in our best interest to show them that it is important to take care of ourselves. If you can find a way to incorporate your kids into your fitness routine, then you should. You are helping them become healthier and spend some quality time with you at the same time. So, why not take your kids out for a nice jog at the park or a hike through the woods? You could even play a nice game of basketball, tennis or football with them. The main thing is that you are spending time with your family and teaching them the importance of being active in a sedentary world.

There are many things we feel responsible for as a parent that may make us believe that we have no extra time for us to spend on ourselves and a fitness routine. However, when you truly look at all the good that can come out of spending some time at the gym, you can see that it will only be worth it in the end.  

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You may have noticed that the temperatures have already started dropping. Winter is on its way, and this means you have to rethink your workout plans. There are many new obstacles you may face with your outdoor workout routine that you did not have to worry about in the summer. Many of us may want to hide inside for the rest of the season, but there are still a lot of us who long for the great outdoors and like to take advantage of the cooler temperatures. We need to remember that it can be fun to venture outdoors, but we need to play it safe and be prepared for these extreme temperatures. There are a few things that you can do to make your outdoor workout a little more enjoyable and easier on your body.

Know your route

You should always plan your route ahead of time, but in the winter, it can be a necessity. You want to be aware of your surroundings and know where every hole or patch of ice may be. Of course you should always opt for paths that are well lit and regularly traveled, and if you live where it snows a lot, you will want to seek out pathways that are plowed and kept up regularly. Black ice is also a hazard for those who enjoy outdoor winter workouts. It can be hard to see black ice, but if you are familiar with the area, you may be more aware of where it could be or tends to be, which can help you avoid a nasty fall.

Don’t forget the warm up

The warm up is the perfect time in any workout to help prepare your body for the workout ahead. It can also help our bodies prepare for the harsh cold that awaits us. Before you rush out that door for your afternoon jog, remember to prepare yourself. You need to get your body warm prior to exposing it to outside elements. You should walk or jog indoors for at least five minutes to help get your core temperature up and get your body ready for the workout ahead.

Take little steps

When you begin your winter workout, try not to overestimate your abilities. Just because you were running five miles in the summer, does not mean you should expect the same results in the winter. Your body reacts differently to the cold and has to work harder. This means you may not be able to achieve the same results, so you should try to do about half as much as before. You do not want to overdo it and end up stopping to catch your breath. Once you stop, you will notice your body temperature dropping, and you do not want to get hypothermia. It would be even far worse if you were miles from home and out of breath in the cold. So, play it safe and take small steps in the beginning to give yourself the chance to learn your limits.

Stay hydrated

It is easy to notice how much we are sweating in the summer, but in the winter, it can be a little trickier. Your may not notice how much you are sweating under all those layers, but you can rest assured that even in the winter you are sweating. So, you need to pay more attention to hydrating yourself because it would feel horrible becoming weak and dehydrated in the cold. You may need to keep your water bottle under your clothes or close to your skin to keep it from freezing, but you definitely need to take some water with you during your winter workouts.

Switch up your schedule

You may love starting your day off with a morning run or ending your day with an evening, but during winter, these are some of the coldest times. It may be frustrating having to change up your workout schedule, but it could help you stay a little safer and warmer during those cold runs. If you can hold off until the mid-afternoon, the temperatures will have warmed up and the pathways are more likely to be plowed. This means the best time to enjoy your run may be a little later or earlier than you are used to, but it can help you be safer and more comfortable in the long run.

It can be difficult trying to maintain your fitness routine in the winter. The cold can make us want to stay under our blankets a little longer and safely hide in our nicely heated homes. However, if you can find the willpower to venture outside, you just might discover that the weather is not as bad as you once thought it was.

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Most of us have tried to commit to a fitness routine at least once. It may be our New Year’s resolution or the beginning of summer and bikini season. However, for whatever reason many of us end up falling a little short of our fitness goals. We all can easily come up with an excuse to drop our fitness routines, even when we know the many benefits associated with working out consistently. However, we all need to look at exercise as a necessity and make getting fit a priority. When we do this, we should find it much easier to stick with our fitness routines. Here are a few tips that should help you along the way.




Set a smart goal

You need to have some sort of goal in mind when you begin a fitness routine. Your goal needs to be one that will motivate you and help you stick with your fitness routine. You want something that is challenging, but do-able. In other words, you should not begin a fitness routine thinking you are going to lose twenty pounds in a week. This is impossible and will only leave you frustrated and wanting to quit before you start. Now, if you aim to lose two pounds a week, then you could work hard and reach this goal, and once you reach your goal, you will start gaining some momentum. You will be excited to workout and proud of your progress.


Stay moving on rest days

Movement is important. Remember what they say “a body at rest stays at rest and a body in motion stays in motion.” Habits that we are founding can die fast if we aren’t doing something daily. On your rest days, make it your aim to take 15 minutes to stretch or do light movement, such as a stroll or gardening. The aim here is simply to keep a routine established, not necessarily focusing on another workout.


Make a killer playlist

Nothing can get you pumped up and ready to go like music. Music can be energizing and motivating at the same time. Just put on some of your favorite tunes and see how fast you are ready to take on the world. You are now powerful and invincible. If you’re really savvy, plan the best songs for the hardest portion of your workout routine. (You know where that super long hill is, plan the most pumping song for that exact moment).

It can be a little hard trying to stick with our fitness routine. The good news? Once you’re in about a week, mentally, you don’t want to start back at zero, and that motivates you! Give it 7 days and see what happens!

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While we all have different fitness goals, most of us workout to lose weight or to help our bodies stay fit and healthy longer. We may even be training for a marathon or a different sort of sports competition. So, how can we determine if we are working out at the proper level of difficulty to ensure we keep seeing the necessary results? It can be truly difficult at the beginning of our fitness routine to know what our limits may be and how hard we need to work to progressively achieve our fitness goals.

Assess your current fitness levelkettle-bell-279731_150.jpg

When you are new to a fitness routine it is very important to determine your current fitness level. You need look at many different aspects of your fitness routine. If you lift weights you can look at how much weight you can lift, how many reps you can do, and how you feel the next day. If you are doing cardio or running you can measure your speed, how long you can maintain that speed or the length, which can include the time or distance of your runs. There are many ways to evaluate your runs without the needs of a personal trainer. However, it may be much easier for a personal trainer to gauge your fitness level, but the choice is up to you.

Keep a written record

This goes along with your evaluation. Once you evaluate your fitness level make sure to take all the necessary notes. You do not want to forget everything in your evaluation and having a written record will ensure that you don’t. It can also help you see when you are plateauing and will help you see when you need to increase or relax your fitness routine. Your notes will let you make sure that you do not take it too easy or push yourself too hard. You do not need to have a pen and paper journal these days. You can use the internet or your smartphone to track your fitness routines. There are many different tools available to help you keep track of your fitness routine.

It can be easy to give up on your fitness routine in the beginning. However, you need to stick with it to ensure you can achieve the results you are seeking. No one sees results immediately, and the first few workouts you do may have you feeling sore and strained. But, if you can stick to your fitness routine, you will soon find your rhythm and start feeling and looking better.

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