Tag Archives: workout

Here’s why you should workout in the morning

11 Wednesday Jul 2018

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If you want to get motivated to start working out in the morning, tell yourself “I’m an exerciser!” or “I’m a runner!” Instead of telling yourself, “I’m going to exercise.” Or “I’m going to run.” According to the journal Self & Identity, when people used that strategy, they were better at sticking to an exercise regimen. That’s because you’re giving yourself an identity – not just a command. And that makes you feel like exercising is part of who you are. It also makes you feel like you belong to a community of exercisers or runners. And feeling that you’re part of an active tribe makes you more motivated to keep up.

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Video games and workouts don’t mix!

05 Tuesday Jun 2018

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Don’t play a video game on your phone while you’re waiting for your gym class to start. According to a study from the University of Illinois – since mobile games can be mentally stimulating and raise our blood pressure – our brain registers it as activity. And that makes us less likely to want to exercise. In fact, when people played a mobile game for just 5 minutes, they exercised half as long as people who didn’t play a game. So if you need to kill 5 minutes, meditate or listen to music. Your brain won’t think you’ve already been active, and push you to rest sooner.

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What’s the best way to stick with a regular exercise routine?

23 Wednesday May 2018

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You need to develop so-called “instigation habits” – that prompt you to work out. That’s according to Dr. Alison Phillips, psychology professor at Iowa State University. So what is an “instigation habit?”

It’s something that not only reminds you to go work out – it makes working out a no brainer. For example:

Make driving past the gym on your way home from work part of your new commute.

Or, make your workout clothes your new pajamas – so when you wake up, you’re already dressed for exercise…

Or put your gym shoes so they’re blocking the front door. So you can’t open it without touching them.

Dr. Phillips’ research suggests it can take at least a month of repeated behavior to develop this so-called instigation habit that’s impossible to ignore.

But once you repeat the same behaviors day after day, she found that having an instigation cue that prompts people to automatically go to the gym works to increase exercise frequency.

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Mastering the Push-up

25 Wednesday Apr 2018

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If you can’t do a regular push-up on the ground – start this way. Use a high counter instead. Once you can master 5 reps with good form at the kitchen counter, move to a desk, then a stable chair, then the second step of a staircase, then you’ll be ready for the floor. And a push-up is one of the single best, full-body exercises you can do. It engages your abs, arms, and chest.

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The key to successful workouts!

19 Thursday Apr 2018

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If you want to try high-intensity interval training, it’s as easy as remembering these numbers: 30-20-10. That’s an equation that adds up to exercise success, according to research from Denmark.
So choose your favorite form of cardio and go easy for 30 seconds… increase your exertion for the next 20 seconds… Then go all out for 10 seconds – and repeat that pattern 10 times. That’s the 30-20-10 method. And because it seems so doable, when people in studies tried it, they were more likely to stick with it. And they improved their overall fitness and lowered their blood pressure.

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The juicing craze continues to go strong!

07 Wednesday Mar 2018

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We always hear talk about how GREEN juices are the healthiest. But when it comes to getting fit, here’s why sipping certain RED juices may be better:

First: Drinks containing BEET juice can give you more endurance. That’s according to registered dietician Lauren Slayton. She says beets are high in nitrates that are linked to better blood flow… Which helps your body use oxygen more efficiently, so you can exercise longer, or even faster, with less fatigue. Slayton says you can get the benefits by chopping up three beets, and juicing them with a squeeze of lemon.

Next, adding red RASPBERRIES to your smoothies can help you burn more fat. They contain ketones, which trigger the body to produce a hormone that breaks down fat cells faster than normal.

Finally, remember that after a tough workout, red TOMATO JUICE is the ideal recovery drink. Tomatoes are high in potassium, which our muscles need to prevent cramping and spasms. But we lose potassium during exercise. So, aim to have a serving of tomato juice after every workout.

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Workout your core, FIRST!

21 Wednesday Feb 2018

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Don’t save your core workout until the end of your exercise session. According to certified personal trainer Michael Wollpert, if you work your core at the beginning – like by doing planks – you’ll engage those muscles more for the rest of your workout. And that’ll help improve your balance all the way through, and help you maximize your effort.

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You’re exercising like crazy – so why aren’t you losing weight?

24 Wednesday Jan 2018

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Here are 2 possible reasons:

Mistake #1: You eat back all the calories you burned — and then some. That’s a symptom of “runger” – the hunger you feel after a big workout or long run. To avoid runger, have a small snack 30 minutes before your workout. Something low-fat and high-carb – like graham crackers with a teaspoon of honey. That’ll digest easily and give you instant energy. Then, an hour after your run or workout, have only protein and healthy fats. That’ll keep you feeling full, so you won’t overeat.

Another reason you can’t seem to lose weight – even though you’re working out: You love “sports foods.” All those gels, chews, and drinks that supposedly energize and hydrate you are unnecessary – unless you’re exercising more than 75 minutes or doing a particularly insane workout. Because sports foods have the calorie, sugar, and fat content of candy bars. So unless you’re training for the ironman, stick to plain old water to rehydrate.

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Here’s your new workout mantra…

10 Wednesday Jan 2018

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Instead of saying “I WANT to be in great shape,” say “I’m getting in better shape every day.” Because the word “want” signifies we lack something – in this case, fitness. And when we feel we’re lacking something, we tend to get discouraged. But focusing on our current exercise progress – by saying “I’m getting in better shape every day” – reminds us that we have what it takes to be successful……And that motivates us to get on the treadmill.

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If you overindulged during the holidays – here’s how to get back on track:

20 Wednesday Dec 2017

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Drink green tea every day.
In a recent 12-week study, people who drank 4 cups of green tea daily, and did a 25-minute workout, lost an average of two more pounds and more belly fat than those who exercised but DIDN’T drink green tea. The difference? It’s the catechins in green tea, which are a type of antioxidant that triggers the release of fat from fat cells, and helps speed up the liver’s ability to turn fat into energy.

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