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Enhance Your Lifestyle By Following These Suggestions About Working Out

There are many benefits to being physically fit. Fit individuals are healthier, have more energy, and overall live longer than others. If you would like to get your body in shape, then pay attention to the fitness tips in the article below.

A simple way to improve overall fitness can be done right at home. Whenever an individual is at home they can go up and down the stairs an extra time for every time they use the stairs. By doing this one will double the amount of exercise that they would get from using the stairs.

If the place you need to go to is within walking distance, walk there. If you live in an area where being on the road without a car is safe, do so. Walk to the store rather than driving there. If you own a bike, ride your bike there.

A great way to help you get fit is to find a workout buddy. Workout buddies are great because they can lend you motivation when you need it and they can spot you when you’re lifting weights. If you’re going to be lifting heavy weights, a workout partner is strongly recommended.

If you’re an athlete who plays a variety of the usual sports, try your hand at something entirely new. Rock climbing, rowing, hiking, and sailing are all activities that most people have never tried but provide for a fun, new experience. Learning to like a new activity can keep fitness fresh and fun.

Standing arm curls are a great exercise for your arm muscles. To get a full range of muscle workout, flex while lifting. At the end of each repetition, straighten your arms completely by flexing your triceps. Flexing will ensure your muscles are worked through the entire range of motion.

Running/Biking

There is no reason to fear physical activity. Biking is another excellent fitness activity. Biking is a great and fun way to get to work and it is great for you as well. If your work is within 5 miles of your home, it shouldn’t take more than half an hour to get there, and you’ll add up to an hour of cardio to your daily routine if you bike both ways!

Exercise releases wonderful hormones in your body called endorphins, so take the time and enjoy them. Give yourself a few minutes after a work out, just to relax and enjoy the feeling of the endorphins running through your body. This is a positive feedback for your body that will keep you coming back for more each day.

There are plenty of ways to exercise if you have a small child. You can try going on a walk with them. If you want something more intense, look into a running stroller that allows you to run while you push your child. You can also look for a side car or baby-seat for your bike so that you can take the little one with you on a bike ride.

Weight Lifting

In order to get the most out of your weight lifting fitness routine, be sure to only use a weight belt when it is absolutely necessary. Wearing a weight belt can actually diminish the strength needed in your abs and back, leading to a higher possibility of injury in the future.

Lifting weights should be a large part of any fitness program. Weight lifting will help build muscle mass and muscle burns more calories then fat, so losing weight will be an easier goal to achieve. Weight lifting also helps to build strength and is a boost to the metabolism.

Stabilize your spine. Workouts involving weight lifting are some of the most common causes of spinal injury in the sports world. Protect yourself from this by using your bottom! Squeeze your butt muscles together when you are lifting weights to provide a strong and stable base for your spine, thus preventing injury.

When training with weights, you should not use a weight lifting belt. Using a weight belt will, over time, gradually weaken your lower-back and abdominal muscles. Training without a belt will increase the strength of your back and ab muscles and force you to lift with proper technique and form.

Run/Walk

If you want to get in shape but don’t have money for a gym membership or fancy exercise equipment, don’t fret. There are plenty of exercises you can do without needing any of this. You can run, walk, do sits or push-ups. Don’t let a lack of money get in your way of looking and feeling great.

One of the best ways to stay fit is to have a fitness buddy. This is someone who is committed to exercising with you on a regular basis. You can go to the gym with your fitness buddy or just do fun forms of exercise like walking, hiking, surfing, swimming, bicycling or dancing. Having a fitness buddy keeps you motivated!

Whatever fitness routine you choose, be sure to include cardio-vascular exercise. Staying heart and lung healthy is extremely important, and a cardio workout will do just that for your body. Try to do 30 minutes of cardio or aerobic exercise at least 3 times a week. This can take the form of running, biking, using a treadmill or elliptical trainer, or swimming. Remember not to overdo it. If you find yourself short of breath, you should take a break until your heart rate slows down.

There are alternative methods to being physically fit besides the standard of weight lifting and cardiovascular work. Sports such as swimming and basketball can give your body a good workout by exercising all of your body parts, and you can have fun while doing it.

As stated before in the introduction for this article, everyone should strive for physical fitness. You will feel healthier, stronger, having more energy and live longer. It does not take long for your body to thank you so start today, you will be on your way to live a long healthy life with more energy.

Cut This Out of Your Life to be Healthy

There are many things that you can do to be healthier, from doing things you hate, to doing things that actually hurt your self-being.  While anyone can say to cut food/calories and work out, there are other things that you can also do to help be more healthy.

  1. Negative self-talk:Would you tolerate others talking to you this way? So not then way do this to yourself?? Stop being mean and thinking less of yourself. Instead of the negative self-talk, give yourself compliments. You are good enough; you are a strong woman (or man). Mentally take notes on this and see if you talk negatively about yourself and instead say positive things. After a few days this can be more natural and so much more healthy for you.
  2. Workouts that you do not like: I do not like to do a spin class, and you know what? You won’t see me in one anytime soon, even with friends who like it. there are so many different types of exercise out there that you will eventually find something that clicks with you and in turn sticks with you 🙂
  3. Stress: This can be a hard one, from stress at work to everyday living, we all have it in some shape or form. The thing about stress is that you need to learn how to get past it. Talk to a therapist, meditate, try self-care, exercise, talk walks after dinner or work to unwind(I do this), all of these can help.

These are just a few habits that may come into play when trying to be a heather, happy you. Work on these and others that may be hindering your better self.  Let me know how you overcome these or similar issues.

Breaking Barriers – Getting You Unstuck – Self Doubt

Have you been working on becoming more healthy or exercising and then that little voice tells you that you don’t have the knowledge, skills or grit to stick to a plan? Are you ready to quit even before you start? If so then this article is to help you through that!

Perhaps you don’t believe you have the knowledge, skills or grit to stick to a plan. You think that if you do not know how to then why even bother. If that’s the case, you’ll be erecting roadblocks before you’ve even begun. Stop!
Consider working with a dietician, personal trainer or wellness coach, even if is just for a short period of time.  Your work may even have coaches available for you, so reach out to your local HR department to see. Check with your gym to see about a personal trainer to help you through your questions. These professionals can help you map out an individualized sensible plan with the vital information you need to succeed.  From worksheets to tips and tricks this may be just what you need to keep on track.

Get online – Keeping up with new articles, blogs and member success stories on myfitnesspal blog or myfitnesspal message boards, Womens Health Magazine, etc.  These types of things will help you to see that with the right attitude and determination any goal is possible.

Follow your gut as to what healthy habits you need to adopt to reach your end goal, and use professionals if you need assistance. Get healthy and get unstuck! You are more capable thank you think!
Other Breaking Barriers Articles:

Boredom

Fear of Failure

Not Seeing Results

 

Mental Tricks to Beat Cravings – Distractions

Everyone gets cravings ever now and then (or more so for me). What I do to help this is to have a list of things that I can do instead, or distractions to get my mind off of it. Before a craving strikes, be ready to combat it by having a ready list of alternative activities to help beat the cravings. Things on my list:

Paint my nails

Read a book

Go for a run/walk

Clean the house

Etc.

By having this list handy you can concentrate on something different and then watch how the craving starts to diminish.

Reply to this thread and let me know how this works for you.

Other possible distractions may be:

Play a video game

Groom your pets

Call your friends

Workout

Shopping

Brushing your teeth

Deep breathing

Meditation

Fast Food that’s Actually Healthy! – McDonald’s Asian Salad.

mcdssalad
McDonald’s Asian Inspired Salad

McDonald’s is trying to get into the swing of things in terms of the healthy lifestyles. No longer just a budget burger joint; its evolving salad lineup is really taking off. The Asian-inspired salad is currently my go-to at work, because it’s got almost 30 grams of protein from the grilled chicken(do not get the fried) and edamame, 5 grams of fiber from all the veggies(bell peppers, Kale, onions), plus healthy fats from the crunchy nuts. I try to use only ½ of a packet of dressing. This salad is relatively low in sodium and carbs, and tastes great! It’s the perfect fusion of Asian and deliciousness 🙂

Nutrition Breakdown:

Asian Sesame Fusion Grilled Chicken With Only Half a Packet of Dressing
Calories: 315
Fat: 14.5 grams
Carbs: 19 grams
Protein: 26 grams
Fiber: 5 grams
Sodium: 470 milligrams