Search Results for workout buddies

Thank Your Workout Buddy

Thank Your Workout Buddy

Before you rush out in search of a workout buddy, there are a few things you need to know. You see, not all workout buddies are created equal, so you’ve got to be picky. And because you are going to be their workout buddy, you must be prepared to step up you game and be the best workout buddy you can be.

Here are 5 Great Reasons to Thank Your Workout Buddy:

You won’t miss a session     Thank Your Workout Buddy

Many of us need a workout buddy to help us get off the couch, whether it be your two legged friend or four we all need a little push at times to get us up and moving, for the old saying is definitely true; there is strength in numbers.

Knowing that there is someone meeting us at the gym come rain or shine is usually enough to get us out the door.

Dr Thomas Plante, PhD, professor of psychology at Santa Clara University in California has completed multiple studies on the power of having an exercise partner. Though it might be tempting to skip yoga after a long day at the office, if you know your workout buddy already has their mat rolled out, “you won’t want to let them down.”Plante said.

You will work harder-Competition makes you perform better.

Though finding a workout buddy near you may be challenging, you can still reap the benefits by creating a profile on GymChum or SparkPeople.com here you will be able to record your progress, connect with people who can inspire you, build new friendships and muscle cells, and by finding individuals who are a little above your fitness level you can reap great results. According to a study from Michigan State women who were told that their virtual friend was super fit peddled almost twice as long as those who thought they were working out alone!

You will be walking with free Therapy.      THANK YOUR WORKOUT BUDDY.

According to Plante, walking and talking is definitely a great way to multitask, decompress and release your physical and emotional stress! So if walking is your thing, having someone to walk with has amazing benefits.

You won’t get bored.Thank Your Workout Buddy

Thanks to your workout buddy you won’t get bored. Your buddy may introduce you to a new class as it is less intimidating to try something new when there is someone else to try it with you. Having a workout buddy who can motivate and support you will boost your commitment to your fitness goals and give you the confidence to achieve them.

Make sure you have good form.

Your workout buddy will make sure you are performing the moves correctly. By keeping you on point you will be safe. But for something that is completely new to both of you, it would be wise to get a trainer.

Never Too Old For Strength Training.

STRENGTH TRAIN AT ANY AGE

STRENGTH TRAIN AT ANY AGE

Many of us visit our parents and do more of the same, sit, eat, chat and laugh. Most of us don't even think about getting them out and about to exercise, thinking that they are too old and feeble to go for a walk in the park or a stroll at the mall. But all that coddling may be just what's holding them back from leading a happier, fuller, healthier life. After all, you are never to old for strength training. And it's never too late to start. 

Our elderly are just that, elderly. They can still be challenged to exercise and do all sorts of things. If they can move get them up and moving. A day out in the fresh air playing simple games when the weather is fine may be just what the doctor ordered. After already leading a sedentary lifestyle it may be time to get them up and moving again.

Many aging adults think that they are too out-of-shape, too sick, too tired, or just plain too old for physical activities like strength training. But nothing could be further from the truth! "

Exercise is almost always good for people of any age,” says Chhanda Dutta, PhD, chief of the Clinical Gerontology Branch at the National Institute on Aging. Exercise can help make you stronger, prevent bone loss, and improve balance and coordination. It can also lift your mood, boost your memory, and ease the symptoms of many chronic conditions.

NEVER TOO OLD FOR STRENGTH TRAINING

With only one in four people between the ages of 65 and 74 exercising on a regular basis, one can’t help but wonder if we are allowing old myths to keep us from pushing ourselves and our elderly to workout. Here are some common myths that stop older people from exercising — along with some expert advice to get them on the road to a healthier, fitter lifestyle.

NEVER TOO OLD FOR STRENGTH TRAINING

Exercise Myth #1: Trying to exercise and get healthy is pointless — decline in old age is inevitable.

“There’s a powerful myth that getting older means getting decrepit,” says Dutta. “It’s not true. Some people in their 70’s, 80’s and 90’s are out there running marathons and becoming body-builders.” A lot of the symptoms that we associate with old age — such as weakness and loss of balance — are actually symptoms of inactivity, not age, says Alicia I. Arbaje, MD, MPH, (assistant professor of Geriatrics and Gerontology at Johns Hopkins University).

Exercise Myth #2 : Exercise isn’t safe for someone my age — I don’t want to fall and break a hip.

In fact, studies show that exercise can reduce your chances of a fall. Exercise builds strength, balance, and agility.

Exercises like tai chi may be especially helpful to improve balance.

If your worried about osteoporosis and weak bones one of the best ways to strengthen them is with regular exercise.

Exercise improves more than just your physical health:
  • It can boost the memory and help prevent dementia.
  • It can help you maintain your independence and way of life.
  • And if you stay strong and agile as you age, you’ll be more able to keep doing the things you enjoy and less likely to need help.
NEVER TOO OLD FOR STRENGTH TRAINING

Exercise Myth #3: Since I’m older, I need to check with my doctor before I exercise.

If you have a medical condition or any unexplained symptoms or you haven’t had a physical in a long time, check with your doctor before you start exercising. Otherwise, go ahead. “People don’t need to check with a doctor before they exercise just because they’re older,” says Dutta. Just go slowly and don’t overdo it.

Exercise Myth #4: I’m sick, so I shouldn’t exercise

On the contrary, if you have a chronic health problem — such as arthritis, diabetes, or heart disease — exercise is almost certainly a good idea. Check with a doctor first, but exercise will probably help. 

“Exercise is almost like a silver bullet for lots of health problems,” says Arbaje. “For many people, exercise can do as much if not more good than the 5 to 10 medications they take every day

Exercise Myth #5: I’m afraid I might have a heart attack.

We have all heard about people who have had heart attacks while working out. Although it can happen, the many health benefits of exercise far exceed the small risk of having a heart attack. “Being a couch potato is actually more dangerous than being physically active,” says Dutta. “That’s true for the risk of heart disease and many other conditions.” 

Exercise Myth #6: I never really exercised before–it’s too late to make a difference in my health.

Studies have found that even people in their nineties living in nursing homes, starting an exercise routine can boost muscle strength. Other research shows that starting exercise late in life can still cut the risk of health problems — such as diabetes –and improve symptoms. It’s never too late to start exercising and reaping the benefits.

Exercise Myth #7: Exercise will hurt my joints.

If you’re in chronic pain from arthritis, exercising may seem too painful. Here's a counter-intuitive fact: studies show that exercising helps with arthritis pain. One study of people over the age of 60 with knee arthritis found that those who exercised more had less pain and better joint function. 

NEVER TOO OLD FOR STRENGTH TRAINING

Exercise Myth #8: I don't have time.

This is a myth that's common in all age groups. Experts recommend a minimum of 150 minutes of aerobic exercise a week. That might sound like a lot but actually, it's only a little over 20 minutes a day. What's more, you don't have to do it all in one chunk. You can split it up. For instance, take a 10-minute walk in the morning and pedal on a stationary bike for 15 minutes in the evening -- you're done.

Exercise Myth #9: I'm too weak to start exercising.

Maybe you just recovered from an illness or surgery and are feeling too weak even to walk around the block. Maybe you only get out of the chair each day to go to the bathroom. If so, start there. Decide today to get in and out of your chair 10 times. As you do it more, your strength will increase and you can set higher goals. Soon you will be able to take a few classes like strength training,  as your never too old for strength training. 

Exercise Myth #10: I'm disabled, so I can't exercise.

"A disability can make exercise challenging, but there really is no excuse for not doing some sort of exercise," says Arbaje. If you're in a wheelchair, you can use your arms to get an aerobic workout and build strength. Even people who are bedridden can find ways to exercise, she says. Talk to a doctor or a physical therapist about ways you can modify exercises to work around your disability.

Exercise Myth #11: I can't afford it--I don't have the budget to join a gym or buy equipment.

Gym memberships and home treadmills can be pricey. Still, that's no reason to skip exercising, Dutta says. You can exercise for free as walking doesn't cost anything. Look into free demonstration classes at your local senior center. If you want to lift weights at home, use soup cans or milk jugs filled with sand. Use your dining room chair for exercises that improve balance and flexibility. If you have a health problem, insurance may cover a few sessions with a physical trainer or an occupational therapist. There are many ways to get fit with little to no cost at all. 

NEVER TOO OLD TO START STRENGTH TRAINING
Exercise Myth #12: Gyms are for young people.

"The gym scene can be intimidating for older people," says Dutta. Look to see if gyms in your area have offerings for seniors or people new to exercise. If you're retired, try going in the middle of the day, so you can avoid the before and after-work rush. "Find an environment where you feel comfortable exercising," says Arbaje.

Exercise Myth #13: Exercise is boring.

If exercise is boring, you're not doing it right. Exercise doesn't even have to feel like exercise. Remember that any physical activity counts. Whether it is catching up with a friend while you walk the mall, or taking a dance class. And don't forget; chasing after your grandchildren is considered exercise as well as gardening and raking the leaves. You might also want to try volunteering at your local school or park as that's also physical activity. "And don't forget about sex," Arbaje says. "That's good exercise too. The type of exercise doesn't matter, The key is to figure out something you enjoy doing and do it. When you get tired of it, try something new. The best exercise is the one that you actually do." 

Jan Mai 

Chief Content Officer based in South Florida​

I hope you enjoyed this article as much as I did as there are some wonderful ways for you to get your loved ones up and moving. Let's not give into old age nor accept that it is inevitable. The next time you go to visit your elderly loved ones try something different. Let's get them up and moving by taking them for a walk after dinner, or even better get them to join the gym, go with them for a while until they get into a routine. It's never too late to start lifting weights and using all the facilities a gym has to offer. For more interesting ways get those you care about exercising again download our free ebook

Weightlifting at 50 are you ready!

Weithtlifting over 50

While many of us struggle with weight gain once we are over 50, others seem to be winning the battle of the bulge without really trying! What's their secret to staying healthy, fit, strong and mentally sharp, while the rest of us slowly degenerate and give in to old age. What are they doing that many of us are not? Weightlifting at 50 and over! Let's read on to learn just how rewarding it can be. 

Weightlifting at 50 And Over

If more of us understood the importance of Weightlifting at 50 and over, then I am sure many more would embrace strength training and reap the rewards that come with it. For it is at this stage of life that building muscle becomes of the utmost importance.

As we age our muscles tend to weaken, robbing us of our ability to live an active independent life. One where we could walk, run, and do the day to day things without assistance. Strength training helps us to build strong bones to protect us from falls. It also allows us to continue to do the things we take for granted like shopping, lifting, and moving on our own without aid. 

The older you get, the more important strength, agility, power, and lean mass become. Yet this isn't how most people approach old age. They expect strength and all the other trappings of physical capacity to degenerate, and so they do. It's what happens all around us everyday. Seniors are feeble, right?

Get 2 for 1

Weightlifting benefits the brain as well as the body.

Weightlifting at 50

Strength training and weightlifting helps improve a memory, slows the onset of dementia, and strengthens the heart - it also increases blood flow to the brain and improves cognitive function.

Weightlifting at 50

In young adults, even 20-minutes of training can boost long-term memory. For older adults, a brief workout improves the memory due to the release of the stress hormone norepinephrine. 

Women have been slow to embrace weightlifting over 50  as part of their exercise routine. Many shy away from it as they still believe the old myth that weight training will make them bulk up! But nothing could be further from the truth. You will only bulk up if you feed your body in order to do so, by eating a high calorie diet and taking supplements.

Here's the truth:

When you pick up heavy objects your muscles get STRONGER (but not necessarily bigger). If you pump yourself full of testosterone and eat way more calories than you are burning every day, again, you will get bigger.

But if you pick up heavy objects and eat a caloric deficit (and eat the right kinds of food – actual healthy foods), your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will get that “toned” look that you’re looking for. via 7 Strength Training Myths Every Woman Should Know

Weightlifting at 50

The CDC (Centers for Disease Control and Prevention) state that adults should do some form of strength training at least twice a week. All the major muscle groups  need to be worked in addition to 150 minutes of cardio at moderate intensity.

But sadly, although most of us fall short of meeting these goals, it is women, between the ages of 65-74 that really miss the mark. Only 15% meet the CDC guidelines for both strength training and cardio which is very unfortunate for women over 50.

Some of the benefits of weightlifting at 50  and over are:

  • Weightlifting may improve mental health by helping the brain cope better with stress.
  • It will help you become a stronger, leaner version of yourself, thus giving you confidence.
  • You will develop a lean strong body and a strong heart.
  • More and more research is finding that weightlifting, in fact, is the only type of exercise that can significantly slow, and even reverse, the decline in muscle mass, bone density, and strength. All of which were once considered unavoidable parts of aging.

Jan Mai  

Chief Content Officer based in South Florida

There are so many benefits that Resistance training can bring to our lives that it's a pity that more of us are not hitting the gym more often to strength train. I hope that this article, Weightlifting at 50 and over  inspires you to not only add weight training to your fitness plan, but to also get your loved ones up and moving as the benefits are amazing. In no time at all, you will be rewarded with a stronger, healthier, and more confident version of yourself. So ladies let us lift some weights to longevity. Your whole body will thank you for it. 

Jan Mai

Battle of The Ropes

Battle of The Ropes
Battle ropes 2

Battle of The Ropes

You know how it is; you walk into the gym and you go for what you know, tried, and tested. But what about those ropes? If you haven't tried them already, maybe it't time you did. Read this article and checkout the video to prepare for your battle of the ropes and reap the many benefits. 

Laying in Wait

The ropes, commonly known as battle ropes have been around roughly since 4000 B.C. In ancient Egyptian times, humans used ropes to improve their way of life. Using them to pull, push, haul and carry people and objects to and fro. Today, along with the original uses for the ropes we have added them to our workout routines to maximize our training.

In most gyms, the ropes lay in wait for someone to challenge them. And challenge them we should, as the benefits that we can reap in a short space of time are amazing.

7 Benefits from Training with Battle Ropes.

Battle of The Ropes

Simple by design, the battling rope training system was pioneered by John Brookfield, well known for his unconventional training methods with professional athletes. Brookfield trained with battle ropes by maneuvering them in a variety of both linear and circular motions to create a peak heart rate in an athlete. Battle ropes are commonly used as a high intensity interval training (HIIT) tool to develop an athlete’s power, explosiveness, as well as their anaerobic and aerobic endurance.

Watch The Battle

Watch this guy take us through a barrage of exercises that can be done using the battle ropes. With the battle ropes, you get to slam and twirl away to your heart’s content, all the while reaping the massive benefits from an impressive variety of exercises. via

The Benefits of Battling Ropes | BoxLife Magazine

Battle ropes are often thought of as a tool for your upper body, which they are. However, their benefits don't end there. Battle ropes workouts work the muscles in your abs, back, and glutes. By incorporating moves like side plants, jumps, lunges, and squats, you can get a full body workout in a very short amount of time.

The next time you're in the gym, don't gingerly walk by. Pick them up and prepare for the battle of the ropes. They are especially great for when you are short on time. Just like with the Kettlebells, you can get a full body workout in as little as 10 minutes.

7 Benefits of the Battle Ropes

7 BENEFITS OF THE BATTLE ROPES
7 BENEFITS OF THE BATTLE ROPES

7 Benefits of the Battle Ropes

Discover how you can strengthen your body, tone up and lose weight with one simple tool. The Battle Ropes. They provide a full body workout that will have all your muscle groups screaming for mercy much faster than other fitness tools. Experts believe that in just 30 minutes of high intensity training with the battle ropes you can burn between 300- 500 calories! Discover 7 benefits of the battle ropes in this article and reap the many gains you can achieve from using this versatile, portable piece of equipment

Works multiple muscles at the same time

Battle rope training involves the entire body, training the neuromuscular system to apply force that begins at the core and extends through the extremities of both the arms and legs. The high intensity, rapid nature of battle rope training means that you will develop an insane amount of muscular and cardiovascular endurance all while burning fat.

Battle Ropes Are Versatile

With so many moves that can be done, battle ropes will never get boring, you can slam, slap, twirl them all while getting a great workout. The amount of exercises you can perform with them are endless. In this article, The 7 Benefits of the Battle Ropes, you will learn just how versatile they are.  

If Time is of the Essence

clock

You don't have to spend hours at the gym to reach your highest level of fitness. On average, a 15 to 20 minute battle rope session is more than enough to provide you with optimal cardiovascular and muscle-building benefits. For beginners it is best to start with sessions of 5 to 10 minutes and work your way up as this is a very challenging workout, therefore it is important to build up your time gradually.

They are fun!

Being able to train with Battle Ropes almost anywhere you have room and a solid anchor point is most definitely a plus. You can train in a park, at the beach, in your backyard and of course at your local gym. Being easily transportable all you have to do is get them to your destination and anchor away!

And considering just how much you can do with them you can pick your own up at a steal. 

7 BENEFITS OF BATTLE ROPES

7 Benefits Of The Battle Ropes

Get cardiovascular and resistance exercise simultaneously

Cardiovascular exercise works to burn fat, and resistance exercise helps to build and tone your muscles. You will quickly reach your target heart rate and feel the burn in your muscles which indicates that they are being worked. Essentially, you are getting the benefits of running and weight lifting at the same time. via 5 Benefits of Battling Ropes - The Alternative Daily

Helps to develop mental toughness

Developing mental toughness and learning to overcome obstacles are key attributes of successful athletes. When people start using the ropes, the idea of maintaining intensity over 1 minute seems like a pipe dream. Your lungs will be burning for air and the lactic acid in your muscles will make you want to cry. But with consistent training on the ropes, you’ll notice that your mental and physical thresholds have advanced further than you could have imagined. via The Benefits of Battling Ropes

Low Impact with BIG Results

Battle ropes don't strain the joints so are considered a low impact exercise. They are suitable for those recovering from an injury, or simply those with bone or joint problems.

When dealing with battle rope exercises, the key points to remember are:

Battle Ropes
Battle Ropes
BATTLE ROPES

To keep a wide stance

Keep your back and abs tight

And make sure you look straight ahead.

Beginners will find it’s easier to keep a little bend in the knees. Make sure you breath properly throughout each exercise. 

With muscle fatigue, your shoulders may round forward, putting more pressure on the lower back. Once this happens, immediately rest for 60-90 seconds and start again, whilst keeping your posture in check. The first few tries might be difficult but in time you will master the battle rope stance.

Via Battle Ropes Benefits: Why They're Calling Your Name

Jan Mai

Chief Content Officer based in South Florida

If your looking to improve your cardiovascular fitness level and enhance your muscle endurance then battle ropes are for you. Experts believe that with just 30 minutes of high intensity battle rope training you can burn as much as 300-500 calories! Forcing every part of your body to get involved, your muscles will be screaming as the fat melts away. So versatile and easily portable. Go at your own pace your muscles may scream, but the results will be amazing. I hope that you enjoyed this article, 7 Benefits of the battle ropes, enough to pick them up the next time you visit the gym. 

11 Reasons to Snatch Those Kettlebells

11 Reasons to Snatch Those Kettlebells

11 Reasons To Snatch Those Kettlebells.

Ever noticed the kettlebells neatly stacked in the corner at your gym? Well once you learn just how many calories you can burn, and just how many muscles come into play when you snatch one overhead you might be inclined to pick one up and start swinging. (Though it might be a good idea to take a few lessons to work on your form first as they can be a little dodgy). I hope the 11 reasons to snatch those kettlebells inspire you to snatch one up on your next visit to your local gym.

11 Reasons to Snatch Those Kettlebells

  1. It's one compact, portable device
  2. Gain flexibility without long poses
  3. Combines Cardio & strength training
  4. Great for busy people
  5. Excellent for fat loss
  6. Strengthens every muscle from head-to toe
  7. Easy to learn
  8. Can be done in the privacy of your own home
  9. Provides mobility, stability, and strength
  10. Strengthens your core
  11. It's cost effective

The American Council on Exercise, a non-profit fitness watchdog group, tested the effectiveness of the kettlebell snatch. The organization recruited researchers at the University of Wisconsin, La Crosse. Participants performed a one-arm snatch for 15 seconds, then rested for 15 seconds. They alternated arms each 30 second cycle. The session continued in this manner with 15 seconds of snatches and 15 seconds of rest, for 20 minutes. On average, participants burned 13.6 calories per minute aerobically, and 6.6 calories per minute anaerobically, burning over 20 calories per minute in total.

Researchers concluded that the high-calorie burn rate was due to the amount of muscles used and the speed at which a snatch is performed. So to put that into perspective, that is, anaerobically, 600 calories per half-hour!


Kettlebells for Strength, Flexibility and Endurance.

“The kettlebell is one of the most dynamic tools for strength, flexibility, and endurance training,” says Christina Osorio, she goes on to explain that, “Because kettlebell swings create minimal impact on your lower body, it’s the perfect solution to bringing cardio into your workout routine without agitating your knees.”

Trade in Hours Lifting at the Gym or on the Treadmill for Minutes with the "Bells"

Needless to say, because of the movements in a kettlebell workout, any athlete can get a decent calorie burn in just 20 minutes while also building muscular strength and improving endurance.

11 Reasons to Snatch Those Kettlebells

Kettlebells have been around for hundreds of years and it’s easy to see why. Not only are they excellent at toning flabby areas, the aerobic nature of common kettlebell exercises increases the heart rate thus causing you to burn more fat while building muscle. And the more muscle mass a person has the more calories they will burn. via 10 best fat-blasting exercises and contrary to popular belief, neither they nor any other weights will make you bulky.

It’s an all-in-one piece of equipment to sculpt and shape your body in a more effective way. Kettlebells have been proven to burn fat and calories at the same rate as running a 6-minute mile. For a 150-lb person, that’s about 180 calories in just 10 minutes. That’s pretty intense. And that’s why kettlebells work. Their imbalanced shape requires the body to engage more muscle groups to stabilize and use explosive movement, which makes for an overall challenging and effective workout.  Although we have given you 11 reasons to snatch those kettlebells this alone should make you want to give them a try. 

Try one for size.

The Onnit Kettlebells are made with a high-quality, chip-resistant coating that's strong enough to endure your most challenging workout. Are you ready to order

11 Reasons to Snatch Those Kettlebells
11 Reasons to Snatch Those Kettlebells
11 reasons to snatch those Kettlebells

Time Saver

Short on time? Well this might be just the thing for when you want to squeeze in a quick workout and burn a ton of calories. Kettlebell training is brilliant for building endurance and is an excellent way to get a whole body workout in a fairly short amount of time. But don't get me wrong, you do have to work!

But they're fun! Kettlebells can help you build muscle, lose weight, enhance your sports performance and maintain your fitness level, as well as improve your quality of life. And all this can be done with one simple tool.

I hope you enjoyed this article on 11 reasons to snatch those kettlebells and feel inspired to give them a try. If you find you like it; try the battle ropes if you haven't done so already. They are another great tool to use to get a fast all over workout. 

The next time you're in the gym grab a kettlebell and enjoy mixing things up a little.

Jan Mai

Chief Content Officer based in South Florida.

OVER 7 TIPS TO MAKE FITNESS A HABIT

Over 7 Tips to Make Fitness a Habit

TIPS TO GET YOU UP & MOTIVATED AGAIN!

After many weeks of successfully making it to the gym, many of us all of a sudden stop! Shrugging saying, "I'm just not feeling it today." or "Something's come up." And before you know it, weeks have gone by and you have to motivate yourself to start all over again! Whatever the reason, many of us opt out of working out and opt to do something else instead. Here we will share over 7 tips to make fitness a habit to get you back on track to meet your goals and make fitness a part of your lifestyle. 

OVER 7 TIPS TO MAKE FITNESS A HABIT

Over 7 tips to make fitness a habit
Track Your Success

The people who lose the most weight are usually the ones who diligently self track what they eat and when they exercise. Myfitnesspal is a great fast and easy way to track your progress.

Over 7 tips to make fitness a habit
Get a Workout Buddy

Research shows that having someone who supports your fitness goals is a very good sign that they will continue to exercise, writes Len Kravitz, an exercise researcher at the University of Mexico

Over 7 tips to make fitness a habit

Build a Kick-Ass Playlist

By building a playlist full of songs to pump you up and get you excited, you will find that you not only workout harder but longer. 

Over 7 tips to make fitness a habit
Reward Yourself

Each time you reach one of your milestones, reward yourself. Celebrate by treating yourself to some new workout clothes Shop TLF Apparel today! or sneakers, or even a trip to the spa.

Over 7 tips to make fitness a habit
Get a Personal Trainer

Although fitness apps are great when it comes to tracking your food, gauging your efforts and setting weight loss goals; they fall short when it comes to guiding you towards what you hope to achieve. 
A personal trainer will help you reach your target by holding you accountable and will make sure you have proper form. A trainer will motivate you to keep going when you are on the verge of giving up. Come rain or shine, they will be there to support you. 

Over 7 tips to make fitness a habit
Try Something New

If you already have a regular exercise habit but find that you're no longer excited about it  get out of your safe zone and change your routine. With over 7 tips to make fitness a habit and so many different classes to choose from, the chances of you to getting bored are lowered if you sign up and try a few.

Not only will you challenge your mind and body in new ways, but you will also meet new interesting people outside of your normal circle. If you enjoy the new class  you will be motivated to go back and keep improving. 

Ink Yourself In

Over 7 tips to make fitness a habit

OVER 7 TIPS TO MAKE FITNESS A HABIT.  Jotting it down helps.

Ink Yourself In first – Open your planner and  set the time that best suits you to exercise. There is something about seeing it written down. Schedule your gym time just as you would a business meeting.  “That way, when someone asks if you can meet them at 5 you can honestly say, “Sorry, I have an appointment; how about 4 instead?” says Sherri McMillan, owner of Northwest Personal Training in Vancouver, Washington

OVER 7 TIPS TO MAKE FITNESS A HABIT

Develop A Process

A study in the International Journal of Sports and Exercise Psychology found that people who have a process goal, such as a target number of weekly workouts, stick to their routines with far more success than those who focus on a big-picture outcome - "such as losing 20 pounds - " or go along without any specific goal. They also found that they feel less stressed about squeezing in a workout. 

Mix Things Up!

Having a hard time getting to the gym? Starting to find it boring? Switch things up by playing tennis with friends, or try another fun activity like Ultimate Frisbee. You don't have to be good at it, just enjoy the fact that you are out there moving around,  and don't be afraid to laugh at yourself. 

Over 7 tips to make fitness a habit
Over 7 tips to make fitness a habit

Make it Fun again

Remember that by taking your time to explore different kinds of activities to find what you really enjoy may help you to stick with it. For if you can’t enjoy it, you probably won’t commit. 

Ease into any new activity, even if it is as simple as walking. That way the risk of injury is minimized.

A little bit of movement scattered throughout your day is just as good as a long workout in the evening. via How Mindfulness Can Help You Stay Motivated to Exercise – Mindful 

Jan Mai

Chief Content Officer based in South Florida. 

What gets you up and moving? How have you managed to stay off the couch and motivated to exercise everyday? For many of us it's our peers who push us to get up and go. For others it's plastering common areas with motivational quotes. For me, it's a mixture, friends, family, quotes and music. I also change my routine when I get bored. From Battle Ropes, to Weight Lifting, to Running to Calisthenics. Find what works for you and have fun with it. If it's just not working anymore; change it! 

Over 7 tips to make fitness a habit

Over 7 tips to make fitness a habit

Over 7 tips to make fitness a habit