Category Archives for "Fitness Programs"

10 Minute Full Body Dynamic Warm Up

10  -MINUTE FULL BODY
DYNAMIC WARM UP ROUTINE


Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


Perform each exercise for 30 seconds with 10 seconds rest in between.
Repeat circuit 2 times with 30 seconds rest between circuits.

  • High Knees- Perform exercise for 30 seconds
  • Squat- Perform exercise for 30 seconds
  • Seal Jacks - Perform exercise for 30 seconds
  • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
  • Inchworms - Perform exercise for 30 seconds
  • Plank- Perform exercise for 30 seconds
  • Side Plank - Perform exercise for 30 seconds on EACH SIDE
  • Hip Raises / Bridges - Perform exercise for 30 seconds
  • Incline Push-ups - Perform exercise for 30 seconds

No time for a long work out?  No Problem, just complete the warm up routine
3-4 times for a great mini-workout.

WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

Hign Knees - Perform exercise for 30 seconds

1.     Begin jogging in place, lifting the knees as high as you can.

2.     Try to lift your knees up to hip level but keep the core tight to support your back.

3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

4.     Bring the knees towards your hands instead of reaching the hands to the knees!

Bodyweight Squats - Perform exercise for 30 seconds

1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4.     Keep your back straight at all times.
5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

SEAL JACKS- Perform exercise for 30 seconds

1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

INCHWORMS - Perform exercise for 30 seconds

1.     Stand tall with your legs extended straight.

2.     Bend over from the hips and touch the floor with your palms flat on the floor.

3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

4.     Take small steps and walk your feet to your hands.

5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

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PLANK - Hold for 30 seconds

1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

4.     Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

SIDE PLANK - Hold for 30 seconds on EACH SIDE

1.     Lie on your side on an exercise mat.
2.     Fully extend your legs with one resting on top of the other.
3.     Fully extend the top arm down the side of your body.
4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6.     Contract your abdominal muscles and relax your shoulders.
7.     Continue breathing throughout the whole exercise.
8.     Hold this position for as long as you can.
9.     Relax and change sides.
10.  Repeat.

HIP RAISES / BRIDGE - Hold for 30 seconds

1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

2.     Place your hands out to your sides palms flat for stability.

3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

5.     Return to the start position by lowering your hips back to the floor.

6.     Pause then repeat.

INCLINE PUSH-UPS - Perform exercise  for 30 seconds

1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

10 Minute Full Body Dynamic Warm Up

10  -MINUTE FULL BODY
DYNAMIC WARM UP ROUTINE


Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. Warming up helps your body get ready to exercise; increasing your heart rate and getting your muscle and joints loosened up.

This DYNAMIC WARM UP will get you warmed up and ready to Go Good.  No time for a long work out?  No Problem, just complete the warm up routine 3-4 times for a great mini-workout.


Perform each exercise for 30 seconds with 10 seconds rest in between.
Repeat circuit 2 times with 30 seconds rest between circuits.

  • High Knees- Perform exercise for 30 seconds
  • Squat- Perform exercise for 30 seconds
  • Seal Jacks - Perform exercise for 30 seconds
  • Lateral Lunges - Perform exercise for 30 seconds on EACH LEG
  • Inchworms - Perform exercise for 30 seconds
  • Plank- Perform exercise for 30 seconds
  • Side Plank - Perform exercise for 30 seconds on EACH SIDE
  • Hip Raises / Bridges - Perform exercise for 30 seconds
  • Incline Push-ups - Perform exercise for 30 seconds

No time for a long work out?  No Problem, just complete the warm up routine
3-4 times for a great mini-workout.

WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

Hign Knees - Perform exercise for 30 seconds

1.     Begin jogging in place, lifting the knees as high as you can.

2.     Try to lift your knees up to hip level but keep the core tight to support your back.

3.     For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.

4.     Bring the knees towards your hands instead of reaching the hands to the knees!

Bodyweight Squats - Perform exercise for 30 seconds

1.     Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward.
2.     Cross your arms in front of your body, place your hands behind your head (prisoner squat) or at the sides of your head.
3.     Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair.
4.     Keep your back straight at all times.
5.     Continue until you feel a slight stretch in your quadriceps. Pause for a count of one. Do not let your knees extend out beyond the level of your toes.
6.     Return to the start position by pushing down through your heels and extending your hips forward until you are standing straight. Repeat.

SEAL JACKS- Perform exercise for 30 seconds

1.     Stand tall with your core braced, chest up, and arms at your sides. Begin the movement by jumping into the air.

2.     As you jump, move your legs out to the side. Also, bring your arms up in front of you and clap your hands together.

3.     Once your feet touch the ground, jump back into the starting position with your legs together and hands at your sides.

LATERAL LUNGES - Perform exercise  for 30 seconds on EACH LEG

1.     Stand tall with a tight core and make sure your feet are shoulder-width apart. Bring your hands together for balance.

2.     Step directly to the left, leaving your right foot in place. Bend the left knee and pause once the upper left thigh is parallel to the ground. Your right leg should be completely straight.

3.     Contract the hamstring muscle then push off the ground to return to the starting position. Repeat on the right side. Alternate this movement.

INCHWORMS - Perform exercise for 30 seconds

1.     Stand tall with your legs extended straight.

2.     Bend over from the hips and touch the floor with your palms flat on the floor.

3.     Keep your legs straight as you walk your hands as far forward as you can. Don’t let your hips sag.

4.     Take small steps and walk your feet to your hands.

5.     Continue for the desired amount of repetitions and then straighten up to the starting position.

WANT MORE WORKOUTS delivered straight to your email?  Join our newsletter to receive cool tips, free workouts and special offers. !

PLANK - Hold for 30 seconds

1.     Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.

2.     Extend your legs straight out behind you, supporting them on your toes and balls of your feet.

3.     Keep your body in a straight line by tightening your abdominal and oblique muscles.

4.     Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

SIDE PLANK - Hold for 30 seconds on EACH SIDE

1.     Lie on your side on an exercise mat.
2.     Fully extend your legs with one resting on top of the other.
3.     Fully extend the top arm down the side of your body.
4.     Bend the arm at floor level to 90 degrees. Your upper arm should be parallel to your body, while your forearm is at 90 degrees. This is the start position.
5.     Lift your body off the ground and balance on your forearm and the side of your foot, while keeping your body in a straight line.
6.     Contract your abdominal muscles and relax your shoulders.
7.     Continue breathing throughout the whole exercise.
8.     Hold this position for as long as you can.
9.     Relax and change sides.
10.  Repeat.

HIP RAISES / BRIDGE - Hold for 30 seconds

1.     Lie on an exercise mat with your knees bent so that your feet are flat on the floor.  Keep your back straight.  

2.     Place your hands out to your sides palms flat for stability.

3.     Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

4.     Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

5.     Return to the start position by lowering your hips back to the floor.

6.     Pause then repeat.

INCLINE PUSH-UPS - Perform exercise  for 30 seconds

1.     Set up a bench or stable elevated surface. Begin with both hands on the bench at shoulder-width or just outside of shoulder-width.

2.     Place your feet straight behind you while you tighten your abs and engage the hips. Your hips should not dip or elevate too high during the movement.

3.     Slowly lower yourself towards the bench. Once your upper arms are parallel with the floor, pause, and return to the starting position.

Workout Programmed By: Go Good Guru -  Images Provided By: WorkoutLabs.com

Disclaimer: It is important that you consult your doctor before starting new fitness regimes. By doing this workout, you are participating at your own risk. Listen to your body and modify the workout as needed based on your fitness level and goals.

Learning how to properly warm up and cool down is the best injury prevention. Every workout should start with a warm up and end with a cool down period. This 10 MINUTE FULL BODY DYNAMIC WARM UP will get you warmed up and ready to Go Good.

Is Vision More Sensitive During Exercise?

Psychologists design an experiment to investigate whether human vision is more sensitive during physical activity.

It’s universally accepted that the benefits of exercise go well beyond fitness, from reducing the risk of disease to improving sleep and enhancing mood. Physical activity gives cognitive function a boost as well as fortifying memory and safeguarding thinking skills.

But can it enhance your vision? It appears so.

Intrigued by recent findings that neuron firing rates in the regions of mouse and fly brains associated with visual processing increase during physical activity, UC Santa Barbara psychologists Barry Giesbrecht and Tom Bullock wanted to know if the same might be true for the human brain.

To find out, they designed an experiment using behavioral measures and neuroimaging techniques to explore the ways in which brief bouts of physical exercise impact human performance and underlying neural activity. The researchers found that low-intensity exercise boosted activation in the visual cortex, the part of the cerebral cortex that plays an important role in processing visual information. Their results appear in the Journal of Cognitive Neuroscience.

“We show that the increased activation — what we call arousal — changes how information is represented, and it’s much more selective,” said co-author Giesbrecht, a professor in UCSB’s Department of Psychological and Brain Sciences. “That’s important to understand because how that information then gets used could potentially be different.

“There’s an interesting cross-species link that shows these effects of arousal might have similar consequences for how visual information is processed,” he continued. “That implies the evolution of something that might provide a competitive advantage in some way.”

To investigate how exercise affects different aspects of cognitive function, the investigators enlisted 18 volunteers. Each of them wore a wireless heart rate monitor and an EEG (electroencephalogram) cap containing 64 scalp electrodes. While on a stationary bicycle, participants performed a simple orientation discrimination task using high-contrast stimuli composed of alternating black and white bars presented at one of nine spatial orientations. The tasks were performed while at rest and during bouts of both low- and high-intensity exercise.

The scientists then fed the recorded brain data into a computational model that allowed them to estimate the responses of the neurons in the visual cortex activated by the visual stimuli. They analyzed the responses while participants were at rest and then during low- and high-intensity exercise.

This approach allowed them to reconstruct what large populations of neurons in the visual cortex were doing in relation to each of the different stimulus orientations. The researchers were able to generate a “tuning curve,” which estimates how well the neurons are representing the different stimulus orientations.

Image shows a man on an exercise bike.
Participants rode stationary bikes while wearing a wireless heart rate monitor and an EEG cap. NeuroscienceNews.com image is credited to UCSB.
“We found that the peak response is enhanced during low-intensity exercise relative to rest and high-intensity exercise,” said lead author Bullock, a postdoctoral researcher in UCSB’s Attention Lab. “We also found that the curve narrows in, which suggests a reduction in bandwidth. Together, the increased gain and reduced bandwidth suggest that these neurons are becoming more sensitive to the stimuli presented during the low-intensity exercise condition relative to the other conditions.”

Giesbrecht noted that they don’t know the mechanism by which this is occurring. “There are some hints that it may be driven by specific neurotransmitters that increase global cortical excitability and that can account for the change in the gain and the increase in the peak response of these tuning profiles,” he said.

From a broader perspective, this work underscores the importance of exercise. “In fact, the benefits of brief bouts of exercise might provide a better and more tractable way to influence information processing — versus, say, brain training games or meditation — and in a way that’s not tied to a particular task,” Giesbrecht concluded.

Source: http://neurosciencenews.com

Fitness Boogie…. Gyms Are The New Weekend Nightclubs

Although Alex Ifill works out at least five times a week, his favorite class is Noho Nights, Barry’s Bootcamp’s Friday night session that combines cardio, high-intensity interval training and a DJ during the class for a heart-pumping happy hour.During the session, Ifill and other clients do jumping jacks and squats to EDM hits. A bulky man in the corner grunts in pain while doing a 90-second set of bicycle kicks. The lights are blood red, and 30 minutes into the session, the studio’s mirrors fog up from the increased body heat.“We call it ‘church,’ ” says Ifill, a 34-year-old lawyer from Hell’s Kitchen who frequently attends class with his colleague Robert Garcia, 29. “It’s where we go to pray for the sins we’re about to commit during the weekend.”

In the past year, there’s been a rise in Friday night classes catering to health-conscious yuppies looking to blow off steam. Boutique studios such as Overthrow Boxing Club and SoulCycle now offer popular themed classes that foster camaraderie and sometimes even mix in booze.Kirk Campbell, a sports medicine physician at NYU Langone Medical Center, says Friday night classes are a great alternative to hitting the bars for happy hour.“I’ve seen a lot of my patients start working out more on Friday nights,” Campbell tells The Post. “They get to release all the stress from the work week.”

Plus, Campbell says, research shows that working out at night has health benefits. A study from the University of North Texas found that people who pumped iron in the evening had bigger muscle gains than those who worked out in the morning.“Your testosterone levels are higher in the evening than in the morning, so you have higher strength gains and you’ll be able to work out a little bit more intensely at night,” Campbell says, referring to both men and women.

For Garcia, the Friday night class is also a great way to switch up his workout routine.“If it wasn’t for this class, I would probably go home and change and just go to dinner,” says Garcia, a lawyer based in Lincoln Square. “It’s just a refreshing change of pace.” He and Garcia usually go to the dance clubs in Hell’s Kitchen after their workouts, but attendees sometimes head out for drinks nearby in Noho.

 

SOURCE…www.nypost.com
Sent from my iPhone

The Secret To Building Massive Arms

Fitness internet sensation   Bradley Martyn has broken the  several times with his freakish feats of strength and agility. And it’s not just incredible, it’s pretty damn entertaining too. Most recently, One of his  post was reportedly viewed more than 20 million times on Facebook. Martyn’s  YouTube channel is filled with stunts, like when he squatted 315 pounds while standing on a hoverboard (and nearly breaking it), as well as workouts, tips and tricks on how to build a massive pump or simply improve your strength. We talked to Martyn about his training and his antics in this week’s edition of FUELED. 

What’s your height and weight and of course, what do you bench?

I’m 6’3″, 260lbs and can bench press roughly 430lbs, although I haven’t maxed out in a long time. A better question is asking somebody how much they can bench, squat, and deadlift. A lot of people can bench, but you don’t find as many who are serious about all three. If you have a big bench, but can’t squat or deadlift much, then what’s the point? 

What’s a typical day of eating look like for you? What fuels your body?

This varies as it all depends what my current schedule and goals are. A lot of people ask me this question because they think that if they copy what I eat that it will help them. The truth is, we all have different needs regarding nutrition and what I do probably won’t work for anybody but me! There are times where I’m so busy with work that I only eat 1-2 large meals per day. This can be something like Chipotle or In-N-Out Burger. If I told somebody that’s what I eat then they’ll probably get fat. The part they don’t know is that I know how many calories I need, and pay attention to my macros to fill those calories as well. So they see me eating Chipotle and think they can too! Even though it’s Chipotle, I’m still very much aware of my total nutrition on the day, and always eat according to my goals. There are other times that I eat several meals a day and space them out accordingly. Each meal is prepped in advance and considered “clean foods” in that they aren’t loaded with what many consider “junk” like fast food. So I don’t have a specific foods, or meals that I eat habitually. My habits are paying attention to my body, and adjusting my food intake accordingly. If somebody can do that, then they are on the right track. 

Describe an average week of training for you

I make sure to hit each muscle group at least once per week, but sometimes more. I always include the compound power lifts like bench, squat, deadlift, and overhead press. Outside of that, it really depends on what my specific goals are at the time. Sometimes I will train heavy and hit each muscle once a week. Other times I won’t go as heavy and train each muscle 2-3 times per week. Some other times, I’ll train arms every day. It all depends on what my goals are at the time!

What are some must-have items always in your gym bag?

The only things in my gym bag that are not my brand (BMFIT) are my adidas olympic weightlifting shoes and my headphones. Otherwise all things are now BMFIT as I’ve worked hard to supply the tools and accessories that I have always used myself. I would say that any good gym bag needs the following: belt, lifting straps, wrist wraps, knee sleeves, and a water jug. There are other tools and accessories that you could put to good use, but I would call that list the essentials. 

 

What’s your secret to building massive, sculpted arms like yours?

Every day is arm day! #ediad lol This is something I came up with as a result of the theory that if you want to build muscle in certain body parts that you have to train that muscle frequently. I had a long period of time that I trained my arms with 1-2 exercises every day. I definitely saw some results from that, but it might not work for everybody. That being said, here is the secret…there are no secrets! If anybody ever says they have the “secret” then they are lying to you. If you want big arms then work them out as hard and as often as you can so long as you can recover and don’t cause an injury. The “secret” is that you have to consistently put in hard work, both in the gym and on the dinner plate, for years. Most people just aren’t willing to be patient and put the work in. 
 
 

What advice can you share with guys looking to build big mass and get stronger?

Be patient! The first thing that people need to understand is that the accumulation of muscle mass and strength isn’t easy and takes time. Focus more on small goals and work to achieve them. If you can slowly get better then that all adds up! I get asked how somebody can look like me and how long it took me to get the results that I have. When I tell them that I’ve been working out and eating right with a passion for almost 15 years then they usually have this sadness that comes over them, as if it’s not attainable. The truth is that some may never be able to “look like me” or other fitness people that they get motivation from. That being said, everybody can make improvements to their physique, no matter their level of experience, age, or current body type. Instead of rushing to look like somebody you see in the magazines or social media, it’s important to just focus on building a better you. If you can consistently (and slowly) improve your physique then all those results add up! You’ll be surprised what you look like after putting all that time and work in. Like most things in life, enjoy the process more than the final result. If you can do that then you’ll do nothing but get better, and maintain your results along the way. 

 
What’s one product everyone should have to get workouts done at home or on the go?
 
There isn’t one product that people can use to get workouts done at home or on the go. However, one thing that people need is a strong desire to get better. If you have that then you can surprise yourself with the workouts you can get done without a gym or equipment. I remember one time that my friend and I wanted to go to the gym on Thanksgiving and all the gyms were closed. We ended up at the nearest college stadium and performed a variety of exercises  including push ups, pull ups, walking lunges, running the stairs, sprints, sit ups, leg raises, and even found some heavy tires to flip. I still prefer the gym, but we had that desire to get better so we found something to do when we didn’t have access to the gym or weights. If you have that desire then you’ll always make it work, even if that means doing push ups, lunges, and sit ups in your hotel room when you’re away.

Are there any workouts you hate doing? Why?

I love working out! I would say that I hate doing core exercises the most. The entire industry has convinced people that they need to do a bunch of random core workouts. They use these exercises to sell the idea that they need to do that in order to get abs. The truth is that abs are accomplished more with the diet than they are with working out. If you want something to strengthen the core then you should give squats and deadlifts a try! Core workouts are not bad to do, but they are boring and overrated, so I don’t like to do them very often. 

SOURCE…www.askmen.com

 

Post-Workout Behavior, Why It Matters

Do wonders for your workout.

Follow these after-exercise tips … Often, we feed the “fitness meter” its daily investment only to exit the Center and overcompensate for our healthy activity. Suddenly, we may feel entitled to eat that cheeseburger and fries, followed up with a couple hours on the couch watching mindless TV. Use your post-workout actions to enhance your fitness efforts. A healthy lifestyle goes beyond a daily exercise session. Follow these tips to maximize your fitness efforts:

EAT Well.

An intense workout does not justify a junk-food binge or even a big meal. We often assume we burned more calories than we actually did. An effective solution: Focus less on food’s calories and more on how much activity it actually takes to burn off that food. For example, a popular fast-food grilled chicken ranch BLT sandwich (approximately 440 calories) would take a 154-pound, 5’10” male about an hour of weightlifting to burn off. One post-workout indulgence can cancel the benefits of an entire fitness session. After your workout, keep the healthy vibe going with a nutritious snack or meal packed with the protein and carbs needed to replace essential nutrients used during exercise. Smart post-workout food choices also help the body recover better from the physical exertion expended—and increase your fitness success.

Rehydrate.

Water consumption is essential before, during, and after a workout. Experts suggest drinking 24 ounces of fluid for each pound lost during exercise. This can be determined by weighing yourself before and after a workout.

Drink beyond your thirst. Thirst is not always an accurate indicator of hydration. Monitor urine frequency and color to assure you are consuming enough fluids. After an intense or lengthy workout, consider a sports drink to replenish lost electrolytes as well.

 

Stretch.

Your future self will thank you a thousand times for stretching regularly, especially after exercise. Those who skip this essential part of their workout, including young athletes, live to regret it. The negative effects appear in joints and muscles later in life, causing everything from decreased range-of-motion to chronic aches.

Schedule 10 to 15 minutes at the end of your workout to complete a full-body stretch. Muscles will be warm and flexible then, allowing for easy, deep stretching. This post-workout habit helps prevent injuries, and maintains healthy joints and muscles. It also acts as an overall cooldown for the body, which helps the heart and circulatory system transition.

Keep Moving .

How we spend time beyond the workout has a significant impact on health and weight loss goals. Research continues to reveal the importance of movement throughout the day. Physical activity helps burn calories and improve overall health. Formal fitness is a positive and essential element of a healthy lifestyle. Yet, the benefits can be negated by sedentary habits the rest of the day.

Regular exercise definitely improves your health. However, avid exercisers can unintentionally increase their risk for heart disease, obesity, and other health issues by how they spend the rest of their waking hours. By staying mobile, you improve your health and continue to burn a bunch of calories beyond what you accomplish at the Center. Easy, ongoing movement also helps keep joints and muscles flexible.

Don’t sabotage your workout efforts. Complement them! Follow through fitness with the healthy habits your body deserves.

 

READMORE…Fitnessandwellnessnews.com

 

Burnout Can Happen To Any Athlete. Here’s How Two Of The World’s Best Got Over It

Anthony Ervin and Jax Mariash Koudele are both high-performance athletes. At age 35, Ervin is the oldest male swimmer on the U.S. team at the 2016 Olympic Games in Rio de Janeiro, competing in his third Olympics. He has racked up two gold medals at Rio, one in the 50-meter freestyle and one as part of the 4×100 freestyle relay team, racing in the prelims.

Koudele, 36, an endurance runner from Jackson Hole, Wyo., is on pace to become the first woman to complete the Grand Slam Plus, a series of seven-day, 155-mile running events in extreme climates. Koudele was the female champion in Namibia and China and the second-place female racer in Sri Lanka. She heads to the Atacama Desert in Chile in early October and is on track to finish the series in Antarctica this November.Both are competing at the highest levels in their respective sports, but both have burned out and quit their sport in the past. Yet they found their way back. How?What is burnout? What most people think of as burnout — complete physical and emotional exhaustion — is really just the last and worst phase of burnout, says Keith Kaufman, a sports psychologist who teaches at Catholic University.

The first stage is a sense of staleness, where performance lacks crispness and energy. The second stage, over training, is where performance begins to plateau. Kaufman said there’s a fine line between being at peak performance and overtraining because it’s so easy for athletes to overdo it. The final stage of exhaustion and withdrawal is what Kaufman said is the endgame for burned-out athletes. And once you start going down that road, it can be hard to stop. “You may see staleness, you might see over training, but you feel like you can’t stop. That’s where you see burnout really taking hold,” Kaufman said. And it can affect anyone who specializes in one activity — even kids on sports teams. Studies in youth sports are showing that burnout increasingly can be found among younger athletes who compete in a high-intensity environment, already specialized in a single sport, without an offseason.Types of motivation Motivation is key to understanding — and fighting — burnout. Kaufman describes motivation in two forms: intrinsic, where your motivation comes from within your own sense of doing well, and extrinsic, where outside incentives drive you.

Kaufman said today’s culture of sports drives intrinsic motivation out of athletes because instead of something being fun, it becomes a job.As they get more specialized, athletes think, “ ‘Now, I’m going to get serious. . . . I have to get this scholarship or get this medal,’ and it becomes stress,” Kaufman said. “It becomes an obligatory task and chore, and that changes everything.”Ervin won gold in the 50-meter freestyle at Sydney in 2000, then retired three years later at age 22. He had dreamed of the Olympics since his youth, and when he reached the top of his game, it forced him to question his reasons for continuing an all-consuming endeavor.

“Once I reached the summit . . . and after taking it in, I didn’t feel compelled to stay there ,” he said.Ervin climbed out of the pool and stayed out for years, taking on what he called a rock-and-roll lifestyle and falling out of shape. He said he spent years looking for a sense of self outside of being a swimmer .Koudele was a track star in high school but turned to triathlons after feeling burned out on running. Koudele came back to running years later because “I just missed running. It was so simple.” She took to road racing, but after tiring of roads, she pivoted toward trails, which led her to the Grand Slam Plus.

Koudele said she’s struggling with motivation in the midst of her quest to win the series. She runs two businesses and also is raising money for the LymeLight Foundation, which funds research to combat Lyme disease. She said she feels worn out, working to find the balance between competition and recovery.“Somebody asked me what’s the hardest part about the Grand Slam Plus series, and I really do think that one of the hardest challenges — especially when you’re trying to win them all — is staying at that level of training, mentally, and staying at that level of fitness for a whole year,” she said. Fighting burnout The cure to burnout is simple yet incredibly hard: recovery and renewal.

Kaufman said part of the problem is that athletes (and people in general) tend to compartmentalize their stress: There is work stress and relationship stress and sports stress. Most don’t realize that stress is stress across the board.If you can’t carve space and can’t pause from the hamster wheel and commit yourself to some recovery or some balance in your life, then [burnout] is what is going to happen,” Kaufman said. He said that if you reach complete exhaustion, “your body will take the rest if you don’t give it to it.”

Koudele said changing up sports and changing goals helped her, as well as finding times within her training for renewal. While in San Francisco for a work meeting earlier this year, she needed to complete a 90-minute training session. As a child, she loved the Golden Gate Bridge, so she set her GPS device to cross the bridge as part of the session.“And it was so fun because you forget about the fact that, ‘Oh my gosh, I had to run for 90 minutes when I’m really tired.’ Instead it was, ‘Oh, I’m going to do a fun project that I wanted to do since I was a kid.’ ”Getting back to a childlike sense of intrinsic motivation is the key to protecting against burnout, Kaufman said.

With Ervin, seeing the kids he was coaching in Brooklyn embrace swimming is what brought him back into the pool. “I just wanted to recapture that playfulness of being in the water,” Ervin said.In getting back into shape, Ervin said he felt he still could be competitive, and through some encouragement from the U.S. swim team coaches, he headed for the 2012 Olympic trials and made the team.Now, four years later at Rio, Ervin is fully engaged, mentoring the younger swimmers and swimming with the right mind-set. When he asks himself, “Why am I doing this?” he can find gratification in simply being in the water. “I enjoy the labor in and of itself,” he said.

 

READMORE…WashingtonPost.com

Treadmill Exercises: To Tone Your Whole Body

Whether you’re staring at the wall or a TV, running at the same pace, on the same incline, in the same direction for 30 minutes or more is not just daunting, it’s downright boring. But your treadmill doesn’t need to feel like a hamster wheel. In the video above by SELF magazine, Equinox trainer David Silk takes us through a 10-minute workout designed to shed 100 calories and tone your whole body. From running sprints to fancy side steps and butt kicks, Silk demonstrates the proper technique to avoid injury while recommending speeds for both beginners and long-time athletes. These moves will not only get you sweating, they’ll actually get you excited about training on a treadmill.

Watch videos here … HuffingtonPost

The Ultimate Guide On How To Lose Weight

Losing weight is not easy, and whoever tells you differently is lying. It takes commitment, hard work, and, for many, a complete lifestyle makeover. But armed with these 56 techniques, losing weight suddenly becomes easier.If you’re looking for quick fixes or a lose-10-pounds-in-10-days kind of promise, then you’ve come to the wrong place. But if you want an insider’s guide on how to lose weight and keep it off for good, keep reading. From basic weight-loss fundamentals to weird tricks proven to melt away that muffin top, you’re only 10 pounds away from your new self.

 

Set New Goals

Even if the first 10 pounds are already off, it’s important to redesign fitness goals as you progress. As you do this, remember to always celebrate healthy accomplishments like hitting a new running milestone. The simple act of acknowledgement does wonders for motivation.

 

Don’t Be Distracted

It seems like everyone is attached to cell phones these days. Even if you’re using one to stream a workout playlist, stop texting or chatting with a friend when you’re at the gym. Giving full attention to a workout keeps you focused and allows you to maximize results. The payoff is the weight-loss results you are bound to see.

 

Make Life About Fun

Since stress is shown to cause weight gain by triggering the body to eat more — especially foods high in sugar and fat — make sure you give yourself time to relax and unwind. And it’s an added bonus that so many fun activities (like dancing, hiking, and shopping) are already natural calorie-burners!

 

Healthy Foods Don’t Mean All-You-Can-Eat

Avocados, peanut butter, sweet potatoes, brown rice — these foods are all nutritious, but that doesn’t mean they’re void of calories. You still need to be aware of serving sizes, even for foods that are good for you. Here’s a handy guide for portion sizes of calorie-dense healthy foods.

 

Go Ahead — Skip Your Workout

While this isn’t completely true, you can shorten the amount of time you spend working out by maximizing your efforts. Short, intense cardio workouts are just as effective as longer ones, which lets you reap the calorie-burning rewards. Start with one of these 10-minute workout videos that will work your entire body!

 

 

Get Sweet on Potatoes

Aside from providing ample amounts of vitamin A, sweet potatoes are a weight-loss wunderkind: they help increase levels of adiponectin, the blood-sugar-regulating hormone, in the body and have a relatively low glycemic index rating, which can help prevent blood-sugar spikes after you eat. This, coupled with their already sweet and fibrous nature, can help keep hunger and sugar cravings away.

 

Head to Boot Camp

If you’re trying to lose a couple of pounds, stepping up your current workout routine may be all that it takes. And since time is of the essence, nothing gets results like sweat-inducing total-body HIIT workouts. Check out our list of HIIT workouts that’ll be sure to blast calories fast

Get Cooking

Dining out occasionally is a nice way to spend an evening, but avoid making it a habit. The secret ingredient at many restaurants is butter and excessive oil — in other words, fat. Studies have repeatedly shown a relationship between number of meals eaten out and greater weight gain. Cooking your own meals helps you control ingredients and also helps manage portion sizes. At a loss for what to do in the kitchen? Here are some healthy recipes to help get you started.

 

Stop Skipping Evening Workouts

At the end of a hard day, it’s easy to make an excuse and not head to the gym or take that run. Keep yourself committed and know that skipping an evening workout is not an option. And honestly, who couldn’t use an extra boost of endorphins after a tough meeting? If it’s too dark to head outside to exercise, these at-home workouts will do the trick.

 

Eat Foods That Fight Fat

Since every calorie counts, make sure to eat foods that fight fat, like almonds and oatmeal, as well as soybeans and sweet potatoes. Don’t fear the MUFAs either; monounsaturated fatty acids fight belly fat, so make sure to add avocado and nuts like almonds to your daily diet.

Mix Things Up

It’s important to keep things fresh by mixing up your exercise routine. The variety will stop your body from hitting a plateau, and you’ll be less likely to get burnt out.

 

 

 

 

Once the Weight Is Gone, You Can’t Go Back to Your Old Ways

You used to devour a big bag of potato chips with your lunch, but when you decided to lose weight, you replaced it with a side salad. Now that the weight is off, don’t go back to your chips habit. Losing weight is a lifestyle change, not something you do until you reach your goal. Once you go back to old eating habits, the weight will quickly creep back on. Give yourself room for indulgences, but make sure it’s all in moderation.

 

Intense Cardio Is Key

To spike up the body’s metabolism, do intense 45-minute cardio sessions a few times a week. A study published in the Medicine & Science in Sports & Exercise journal showed that an intense cardio session can slash an additional 190 calories post-workout. While research is still not solid on what produces this increase in calories burned, most data leans toward the afterburn effect, in which a period of intense activity causes the body’s metabolism to spike and burn off more fat than usual.

Some intense cardio workouts to try: running, indoor cycling, or interval training (like this pyramid treadmill workout).

 

Exercise in the Morning

Finding time to exercise no matter what time of day is important, but if you need that little extra push when it comes to burning calories, then try exercising in the morning. Studies have found that people who exercise in the morning workout harder than those who exercise at other times in the day.

Get Stoned

With your fruit, that is! Stone fruits like nectarines, plums, peaches, and cherries contain natural substances that ward off obesity. Pretty cool, right? Added bonus: they also protect against diabetes and act as an anti-inflammatory. Dietician Cynthia Sass recommends eating the fruit on its own in a raw, natural state.

 

Drink Water

Aside from keeping you hydrated, regular water consumption, recent studies show, can aid with weight loss. Filling up on water before a meal helps encourage portion control, and simply eating foods that contain a lot of water (like fruits and veggies) will fill you up faster, causing you to eat less. A small study found that drinking cool water can speed up metabolism and discourage cravings for sugary drinks like soda and juice. Now that’s a reason to stay hydrated!

 

 

 

Keep Up the Bedroom Action

A lot of couples’ sex lives can slow down a bit, especially if they’ve been together for a while. So here’s a little reminder to make time for intimacy. Not only will it keep you emotionally connected, but also, there are many health benefits to getting busy, like a decrease in stress, which help benefit weight-loss goals.

 

Always Eat Breakfast

Skipping breakfast is a huge mistake if you want to lose weight. Enjoying a hearty and nutritious meal in the morning can actually jump-start your metabolism and encourage pounds to drop. Choose a breakfast that’s high in protein to give you energy and full of fiber to keep you satisfied for hours. Here are some healthful breakfast swaps that ensure your meals are always on point.

Push Your Body

If you don’t feel like trying something new in your exercise regimen, there are still ways to step up your current routine. Adding an extra few minutes to a workout, sprinting at the end of a run, or choosing heavier weights may make all the difference.

 

Monitor Your Progress

With all your hard work eating right and exercising, find an accurate way to keep track of your progress. Hopping on a scale, although not everyone’s favorite thing to do, is one way to monitor how much weight you’ve lost. But if weighing yourself gives you anxiety, then monitor your progress by looking in the mirror or seeing how your clothes fit.

 

Eat 8 Grams of Fiber in the Morning

One key to losing weight is eating foods that keep you full, avoiding later hunger pains that tempt you to eat high-calorie foods. For the first meal of the day, eat at least eight grams of fiber. Try these 10 high-fiber cereals or breakfast meals that contain at least 10 grams.

 

Blue Plate (Not So) Special

The color blue may be beautiful for the eyes, but not when it comes to food. This cool hue is considered a natural appetite suppressant. You don’t need to don a pair of blue-lens shades before you eat; just use blue plates.

 

 

 

Keep a Food Journal

Keeping a tally of all the calories you consume in a day is an effective way to help you stay on track. Studies show that dieters who keep food journals lose more weight. Track your caloric intake on your iPhone with one of these apps, or use a journal if you prefer pen and paper. Not only will a food journal keep you on top of your calorie intake, but it will also keep you accountable for the kinds of food you are eating.

Limit Your Calorie Intake

Losing weight boils down to simple math. To lose one pound weekly, burn or cut out 3,500 calories in the course of seven days. That breaks down to 500 calories per day. It’s difficult to cut out that many by dieting alone, especially for someone who loves to eat. The most effective approach is this combo: each day, cut out 250 calories from your diet and burn 250 through exercise. Choose to either cut out one 250-calorie item such as a serving of ice cream, or omit a few small things that add up to 250 calories a day. It’s also important not to exceed your recommended daily calorie intake. Check out this calorie calculator to figure out how many calories to consume each day, based on your current weight and your weight-loss goal. Don’t dip below 1,200 calories to prevent going into starvation mode, which makes your body hold onto the weight.

 

Eat Your Veggies

Eating five to seven servings of fruits and veggies a day is important for everyone, but dieters who go heavy on the produce are more likely to lose and keep the weight off. Fruits and veggies are low-calorie and often loaded with filling fiber. Why not make one of these 51 vegetable-focused recipes for your next meal?

Play the Calorie Game Correctly

Losing weight is about simple math; don’t get in the mindset that a workout gives you a free pass to splurge. If this happens, then you’ll end up taking in more calories than you burn, which will result in weight gain instead of weight loss.

 

Get Some Sleep

Life gets hectic, but make sure you’re getting enough sleep. Besides strengthening your immune system, proper rest also ensures healthy eating habits. On a daily basis, sleepy people eat more, and since the body functions poorly when sleep-deprived, it ends up storing more fat, i.e. inadequate sleep can lead to an extra three pounds a year! Besides, think about all the workouts you skip when you’re too tired to get to the gym.

 

Get Up and Out — No Matter How Short

Even when you’re swamped, stay active with a 10-minute break to rev up your body. Get outside for a walk at lunchtime as a proactive way to promote weight loss, and get sunshine as an added bonus.

Helpful Eats

Chickpeas and grapefruit may be a dieter’s best friends. Chickpeas have been found to help dieters break bad snacking habits, and eating half a grapefruit before every meal has been shown to help dieters drop more pounds than forgoing the citrus fruit.

Visualize Indulgent Treats

Contrary to the “don’t think about it” theory of controlling food cravings, visualizing a sweet treat can be a good thing. Study participants who bit into indulgent food after imagining eating it actually consumed less.

Watch Your Drink Calories

Between those refreshing margaritas and a hankering for a midday mimosa, a day off can be all the convincing you need to spend it imbibing. But making sure you watch your drink calories is important if you want to lose weight. Stick to one of these low-calorie cocktails, or skip the cocktails altogether and choose flavored water or some of these refreshing, hydrating snacks.

Have Dessert For Breakfast

If you’re going to have a treat, then you may want to make it a breakfast muffin. A study of overweight people who lost weight on a diet found that those who ate a large breakfast that included a sweet treat kept off more weight than those who ate a smaller breakfast with no treat. The sugary treat they ate at breakfast helped curb sweet cravings later in the day. Just make sure to balance the treat off with lean protein and complex carbs.

Muscle Power

Building muscle through strength training helps give your metabolism an upward bump. While how much is unclear, one thing is known: muscle burns calories at a higher rate than fat. (Depending on which study you read, a pound of muscle burns anywhere from 15 to 50 calories per day. Compare this to fat, which averages about two calories per day.) Even if you consider yourself an active gal, make sure to incorporate strength training into your fitness routine. Otherwise you run the risk of losing muscle mass. Here are some beginner strength-training moves to get started with.

 

Go For Protein, Not Sugar

While pancakes and danishes are appealing for brunch, sweets aren’t something to devour regularly at breakfast. High-protein choices, like eggs, yogurt, and whole grains, are lower in calories, provide long-lasting energy, and help to curb midmorning cravings for sugary pick-me-ups.

 

 

 

 

Pack a Lunch

Taking the time to pack a healthful lunch is one of the best ways to stay committed to a healthy meal plan. Most of the time when you do takeout, the calorie count is a mystery, since many foods aren’t labeled. Being able to account for all the ingredients in your food will help you stay committed to your weight-loss goals and not be surprised by what you’re actually eating!

 

Eat More

It may seem counterintuitive, but eating more and more often can help you lose weight. Frequent meals — about five or six in a day — can boost your metabolism, and eating larger volumes of healthy foods that are full of lean protein, fiber, and other nutrients — rather than foods high in refined carbs and processed ingredients — helps give you energy and keep you full without all the calories.

Join a Fitness or Weight-Loss Community

Whether it’s a national program like Weight Watchers or an online website like My Fitness Pal, being part of a weight-loss community is a great way to find support on this sometimes difficult journey. Aside from utilizing the program’s tools, many sites allow you to leave comments and messages on other members’ profiles.

 

Eat Breakfast Within One Hour of Waking

Eating breakfast is essential for weight loss, but what time breakfast is eaten is also important. Make sure to to eat breakfast within an hour of waking. An early breakfast helps maintain circadian rhythm and boost metabolism.

 

 

Invest in New Gear

In the same way you can’t wait to wear those new shoes you bought, pick up some cute fitness gear. You’ll be surprised how eager you’ll be to throw it on and head to the gym! It doesn’t have to cost a fortune either: splurge on a single item from Lululemon or Zobha, but fill in the blanks with some of our picks for cute but inexpensive gear.

 

Always Pay in Cash

The next time you head to the grocery store, stop at the ATM first. A study showed that individuals buy fewer indulgent foods when paying in cash.

 

 

Spice Things Up

Adding an extra dash of spice at any meal may just help you burn a few more calories for the day. That sprinkling of cinnamon on your morning latte can lower cholesterol levels and regulate blood sugar, and that turmeric in your spicy dinner can slow down the growth of fat tissue in your body. Capsaicin, the chemical in peppers that makes them hot, also boosts metabolism.

 

Travel Smart

Just because you’re going on vacation doesn’t mean you have to halt your exercise routine. Travel smart by packing a few workout-related items that don’t take up too much space. Want to know what should make the cut when it comes to your precious suitcase space? Watch our video for our five tried-and-tested fitness travel faves

Don’t Keep Treats in Your Cabinets

Chips and chocolate — these two foods are like kryptonite, especially when readily available in your home, so make sure they never cross your doorway. You can’t eat something that’s not in the cabinets, after all. Host of The Biggest Loser Alison Sweeney has a tortilla chip problem, and she keeps herself healthy by never stocking this snack at home. The more healthful food you keep in the home, the more likely you are to snack smarter.

Keep It Fresh

Maybe you don’t eat a ton of junk food, but there are still some seemingly healthy — but highly processed — foods out there. Get as close to nature as you can and eat a diet filled with all-natural whole foods. Fresh organic produce and pasture-raised lean proteins are a good place to start. Fresh, whole foods will help you maintain energy levels, promote healthy sleeping habits, and provide ample fuel for all your workouts!

 

Stop With the Scale

It may be tempting to step on a scale whenever you see one, but if it’s making you feel bad, then give it a break. Keep in mind that the number is not going to change overnight. Allow yourself weekly weigh-ins, but also factor in that what you see isn’t always the most accurate measure of weight-loss efforts. You could be building fat-burning muscle, which could be pushing the number up.

Cut Up Your Food

It may seem juvenile to cut food into tiny pieces, but the strategy works. A study found that cutting up food helps trick the brain into thinking there’s more on the plate, which can translate into eating less while still feeling satisfied.

 

 

Live an Overall Active Life

Physical activity, be it training for a half marathon or hitting the gym, is important for losing weight, but don’t skip moving about in your everyday life. Take the stairs, walk your dog, vacuum vigorously, bike to dinner, and garden. All these things will help burn calories and keep you in an active frame of mind.

Drink Green Tea

Water’s not the only metabolism booster in town. Studies have shown that drinking green tea can give your metabolism a tiny increase — which can add up to extra calories burned in a week! Not only that, but the beverage has got some major antioxidant power, so drink up.

 

Enjoy the Food You Eat

One of the worst things you can do when you’re trying to lose weight is to not give your body enough food. Instead of depriving yourself, make sure to give yourself small indulgences or a cheat day — especially since occasional high-calorie foods won’t wreck a healthy diet. In fact, they can do quite the opposite: having a healthy relationship with food may help you from going overboard later.

 

Snack Right at the Office

Sugary or sodium-laden snacks seem to always be available at the office. Resist temptation by coming prepped to work with healthy snacks that won’t break the calorie bank. In the morning, cut up some fresh fruit or veggies, or make one of these nutty snacks for a dose of protein and omega-3s.

 

Practice Portion Control

Portion control is essential for losing weight and keeping it off. Healthy foods, like nuts and avocado, still pack on the pounds when eaten in excess. Make sure to check the serving size on food labels, and invest in some of these handy products that help keep portions in check. The key is to always strive for balance and moderation on your plate.

 

Stop Eating Junk Food

It may seem obvious, but junk food is an enemy against weight loss. Foods filled with sugar and fat are a fast ticket to weight gain, irritability, and low energy levels. To get all the junk out of your system, consider doing a two-week elimination diet by cutting out gluten, refined sugars, dairy, caffeine, and alcohol. From energy levels to glowing skin, here are five reasons why an elimination diet can work for you.

 

 

Use Your Friends

Maintaining a healthy lifestyle can be much easier with the support and motivation of like-minded friends. Having a healthy support group can lead to better choices for yourself; you may end up moving more, cooking healthy dinners together, and making other lifestyle choices that can contribute to weight loss.

 

Get Your Downward Dog On

Most people think of yoga as relaxing and calm, but there are a ton of poses that make muscles quiver and get the heart rate up, which can make for a big calorie burn. The next time you’re breathing in basic poses, try these challenging variations.

 

Speed Up Your Metabolism

Burn major calories no matter what you’re doing by increasing your metabolism. Simple things like upping your strength-training routine and eating breakfast can make your body burn more calories. Read on for more tips on how to boost your metabolism.

 

Eat Baskets of Blueberries

Not only are blueberries an antioxidant powerhouse, but also, they’ve been shown to play a role in reducing belly fat — say goodbye to that muffin top! Blueberries are loaded with anthocyanin, which has been shown to alter the activity of genes found in human fat cells, making it more difficult to put on weight. I bet you can’t wait to make one of these healthful blueberry recipes now.

 

Entire article found at POPSUGAR

The Busy Person’s Workout Cheat Sheet

     Author  of Philadelphia Magazine gives us a cheat sheet of 10 min workouts we can use on a busy day. Between early-morning work meetings, dentist appointments, calling to yell at your cell phone company, and finding the perfect gift for your best friend’s bridal shower, some days it can seem like you don’t even have time to catch your breath for five minutes, let alone time hit the gym. But getting a sweat session in works wonders for your body and mind, and a busy day is no excuse to skip out on that…READMORE