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Category Archives: Fitness

Ways to Stay Motivated while Fitness

Have you ever started a fitness program and then quit? If you answered yes, you’re not alone. Many people start fitness programs, but they may stop when they get bored, they don’t enjoy it or results come too slowly. Here are seven tips to help you stay motivated.

Set goals

Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.
For example, if you haven’t exercised in a while, a short-term goal might be to walk 10 minutes a day five days a week. An intermediate goal might be to walk 30 minutes five days a week. A long-term goal might be to complete a 5K walk.
For most healthy adults, the Department of Health and Human Services recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Aim to incorporate strength training exercises of all the major muscle groups into your fitness routine at least twice a week.
Make it fun
Find sports or activities that you enjoy, then vary the routine to keep you on your toes. If you’re not enjoying your workouts, try something different. Join a volleyball or softball league. Take a ballroom dancing class. Check out a health club or martial arts center. Discover your hidden athletic talent.
Remember, exercise doesn’t have to be boring, and you’re more likely to stick with a fitness program if you’re having fun.
Make physical activity part of your daily routine
If it’s hard to find time for exercise, don’t fall back on excuses. Schedule workouts as you would any other important activity.
You can also slip in physical activity throughout the day. Take the stairs instead of the elevator. Walk up and down sidelines while watching the kids play sports. Take a walk during a break at work. Pedal a stationary bike or do strength training exercises while you watch TV at night.
Research has found that sitting for long periods of time may negatively affect your health, even if you otherwise get the recommended amount of weekly activity. If you sit for several hours a day at work, aim to take regular breaks during the day to move, such as walking to the water fountain to get a drink of water or standing during phone conversations.

Put it on paper

Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write down your goals. Seeing the benefits of regular exercise and writing your goals down on paper may help you stay motivated.
You may also find it helps to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts and tracking your progress can help you work toward your goals, and remind you that you’re making progress.
Join forces with friends, neighbors or others
You’re not in this alone. Invite friends or co-workers to join you when you exercise. Work out with your partner or other loved ones. Play soccer with your kids. Organize a group of neighbors to take fitness classes at a local health club.
Reward yourself
After each exercise session, take a few minutes to savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise.
External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.
Be flexible
If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track as soon as you can.
Now that you’ve regained your enthusiasm, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Remember, physical activity is for life. Review these tips whenever you feel your motivation slipping.

Flat Your Tummy?, Follow These Moves

Wobbling like crazy in one-legged yoga poses? Totally normally. Women naturally start to lose muscle mass as early as their 30s, and balance can take a beating as a result.

Fight back with targeted strength training: This plan works your stabilizers, the smaller muscles that keep you steady on your feet. The ab toning is an extra perk! For best results, do the entire circuit, three times a week.

Crossover

Stand on right foot, left leg bent back and lifted. Extend left arm over head. Hinge forward from waist, keeping back flat, reaching left hand toward right foot (as shown). Return to start. Do 12 reps. Switch sides; repeat.

Go easy: Keep back toes lightly planted.
Fit tip: Contract abs throughout.

Booty Lifter

Sit with right foot flat, left foot off floor. Press into right heel and quickly stand. Return to seated position. Do 12 reps. Switch sides; repeat.

Go easy: Use arms to push off the seat.
Fit tip: Stare forward to stay balanced.

Hip-Hopper

Stand with feet hip-width apart. Jump to the right, landing on right leg with left leg lifted slightly. Repeat to the left to complete one rep. Do 12 reps.

Go easy: Pause between hops.
Fit tip: Put pennies on the floor where you want to land, and aim for one of them with each leap.

Sleep Faster using These Yoga Moves

Before you start this 15-minute routine, dim or turn off the lights. You’ll also need two props: something small and heavy like a large book, and a couple of folded towels or thick pillows. Keep this up nightly and you should see results in a week or two.

Relaxed Diaphragm Breathing
Lie in a comfortable position on your back with your book (or other heavy object) on your belly. Notice your breath and see if you can gently lengthen it by breathing into your belly where the book it set. Use the pressure of the book to help you breathe more and more into your belly as you relax your neck, chest, and upper back. Continue for two to three minutes. This practice will help you learn to breathe from your diaphragm, which in turn will help decrease stress hormones by stimulating the parasympathetic nervous system.

Legs Up the Wall
All you need is a small spot at a wall for this one. Lie on your back and walk your hips close to the wall. Extend your legs up the wall and rest them there gently. If this is too difficult, move your hips a little further away from the wall. Relax your neck, back, and hips. Notice the natural movement of your breath as you stay here for five to ten minutes. When you are done, bend your knees and roll onto one side. Slowly make your way straight to bed from there.

Reclined Butterfly Pose
Grab some towels, pillows, sweatshirt, or whatever you need to support you. Use them as a pillar behind your spine from your lower ribs up to support your head, but be sure that your head is slightly higher than your chest. Bring the soles of your feet together and use more pillows as support for your thighs so they are equal in height. Relax with your hips and pelvis on the floor. Breathe naturally. Stay here for five to ten minutes. The key to this pose is help you completely relax and prepare your nervous system for sleep.

Wanna Look Younger?, Do These Excercises

To Tone Everything at Once

Step 1: Stand with your feet together and your weight on your right leg, knee slightly bent. Bend forward at your hips, lifting your left leg until your body is parallel to the floor.

Step 2: Pull your abs in and squeeze your right glute as you return upright, without letting your left foot touch the floor. Do three sets of 10; repeat on the other side.

For Sturdy Knees

Stand on one leg with the other raised in front of you. Spread your arms for balance (or use a chair). Keeping your front leg up, squat down and reach for the back foot with the opposite hand. Do 10 reps; switch sides.

To Stand Taller

Start on all fours, with your abs tight and back straight. Slowly extend one leg behind you and the opposite arm forward, then bring them toward your belly until they touch. Continue for 5 to 10 reps; switch sides.

For a Strong Pelvic Floor

Lie on your back with one leg bent and the other raised, opposite hand on knee. Lift your pelvis, abs engaged. Keeping your hips still, lower the arm and leg, and bring them back. Continue for 10 reps; switch sides.

Bench Move for Burn Your Body

Those padded benches at the gym aren’t just for pressing! These moves rely on your own body weight to tighten you up from head to toe. For best results, do this routine three times through, twice a week. If you want to squeeze in some cardio while you’re at it, try this variation: Between moves, step onto the bench with your right foot, then bring your Those padded benches at the gym aren’t just for pressing! These moves rely on your own body weight to tighten you up from head to toe. For best results, do this routine three times through, twice a week. If you want to squeeze in some cardio while you’re at it, try this variation: Between moves, step onto the bench with your right foot, then bring your left foot up so you’re standing. Return to start. Repeat 5 times, then switch sides.foot up so you’re standing. Return to start. Repeat 5 times, then switch sides.

# Split Squat

Stand two to three feet in front of bench and place top of left foot on it. Bend knee as far as you can (as shown). Pause and return to start. Do 12 reps; switch sides. Remember to press into your right heel and engage your abs to steady yourself.

# Kick-Starter

Lie on bench with legs straight in the air to create a 90-degree angle with the floor. Use hands to grip bench overhead and, keeping legs straight, lower legs (as shown) until parallel with floor. Pause, then slowly lift legs back to starting position for one rep. Do 12 reps. Try not to lock your knees; if you keep them soft, the exercise will be more comfortable.

#Push & Hold

 Get on knees with hands placed slightly wider than shoulders on bench. Lower body until chest nearly touches bench (as shown). Pause for five seconds, then push back to start. Do 12 reps. If five seconds feels like too long, start with three seconds and work your way up.
 

Wanna Stronger Back?, Follow These Moves

Perfect your posture with these easy exercises. For best results, repeat the routine three times through, twice a week.

Pointer Plank

Start on all fours. Extend left arm forward at shoulder height and right leg behind you in line with hips (as shown). Hold for one breath, then bring left elbow to meet right knee. That’s one rep. Do 10 reps; switch sides. Make sure to keep your back from sagging by pulling your belly button toward your spine.

Shoulder Sweep

Lie faceup with knees bent, feet flat, a weight in each hand (we recommend a light weight, like a 5- to 7-pound dumbbell). Extend arms behind you until hovering above floor to start. Bring arms directly above chest (as shown); pause; return to start for one rep. Do 10 reps. For a flat-belly bonus, press the small of your spine into the mat to engage your core throughout.
Superwoman
Lie on your stomach, arms extended in front of you. With legs straight and toes planted, engage abs and gently arch back, drawing elbows toward ribs (as shown). Return to start. Do 10 reps. To protect your neck and maintain good alignment, gaze down slightly, looking about six inches in front of you.