A lot of people have general goals when it comes to working out. For example, your New Year’s Resolution may be to “go to the gym more,” but what does that really mean? Without specific workout goals it is hard to remain accountable to yourself so you can achieve results. Whether you want to set a fitness goal, like running a 5K, or a diet goal, like incorporating a workout protein bar into your routine, thinking about the little steps now will allow you to see the bigger picture.
Every year everyone sets goals on how they are going to be healthier and more fit this year but then give or take a few weeks or maybe even a few months the diets are stopped and exercise becomes less frequent. Wouldn’t it be great if we actually stuck to those goals we set at the beginning of the year? Wouldn’t it be great if we actually were more fit at the end of 2017? Well, the easiest thing to do is to start implementing healthy lifestyle choices into your daily life. Instead of starting one of the “Fad diets” that make you go from eating everything to nothing and are simply hard to maintain, start implementing things like drinking more water every day. As you slowly integrate these things into your lifestyle you will start to become healthier and take a step at changing your lifestyle as a whole instead of just dieting. Here are 30 tips to start becoming a healthier version of you.
Whether it’s the run as part of an IRONMAN or if it’s a stand alone marathon, when you ask many athletes their run strategy for the upcoming race, it often goes something like this, “I’m going to run as far as I can and then will add some walking when I have to.”
There are a lot of factors that go into finding the best workout for your body. A workout program should be developed around a person’s biology, age, goals, diet, time, etc. Developing a workout routine for yourself can be nerve-racking but its really not difficult and can be a game changer once you understand the basics. When it comes to full body workouts, you are basically doing the same basic movement patterns and just adding weight or making the movement more advanced. The basic movement patterns include:
Some people have an enormous amount of focus and drive that helps them to reach their workout goals. And once they’ve reached those goals, they want to set new ones. This is a pretty natural reaction. You’ve accomplished your fitness mission, but now you need something new to keep you on track and lifting, running, swimming, or whatever your workout consists of. But this drive can actually become detrimental if you don’t give yourself enough time to rest and recover. In fact, you may reach a state that experts refer to as overtraining.
Overtraining usually starts as an overreach in your fitness schedule. You feel fatigued or worn down, but instead of listening to your body, you push yourself to stay on track and continue training without sufficient rest. This can lead to overtraining, and it’s not a small thing for an athlete to deal with.
The symptoms of overtraining include a drop in performance, a decrease in training capacity and ability to recover, fatigue, frequent sickness, sleep disturbances, and weight loss.
Overtraining ends up suppressing the immune system because the athlete isn’t getting enough recovery time, and this can lead to colds and illnesses. It also affects them psychologically, leading to a lack of sleep, irritability, and even depression. And lastly, overtraining leads to a vicious cycle in performance. Athletes want to perform better, but they can’t. So they try harder to improve their performance, which only exacerbates the problem.
So how does an athlete get himself or herself out of this vicious circle? The simple answer is rest. Significantly reducing training, or stopping it altogether is the only way to really see an improvement. Within two weeks you should start to see some improvement, but that doesn’t mean you should immediately jump back into training as soon as two weeks are up. During your extended rest you should eat healthy, nutritious foods, get as much sleep as you can, and try to relax and stay positive about your workout routine.
Anyone with a typical “type A” personality is probably more at risk for overtraining. Being driven, high achieving, and successful are all good qualities, but they can easily lead to an overreach in running, lifting, or any other type of training.
Only with proper rest and nutrition will you be able to recover and get back to training. If you’re in an overtraining state, you’re already setting yourself back, so stopping as soon as possible is the best way to get yourself back on track.
So if you’re feeling worn down or see your performance slipping, take a step back and evaluate your workout regimen. There’s no sense in pushing yourself so far that you no longer see returns on your workout. And if you do need some help recovering, pick yourself up a Promax protein bar. Packed with protein and the nutrition your body needs, they’ve got everything you need to recover and get back to training.
Getting in a workout can be a struggle for anyone, even when they have plenty of time on their hands. But for a mom, free time is practically nonexistent. Plenty of parents leave their fitness goals behind when they’re raising young children, simply because they don’t feel like they have the time or energy. The thing is, making time to work out will actually give you more energy throughout the day. The tricky part is finding time to do it, and it may mean changing up your old workout regimens.
Less Is More
Before you had kids, you may have had a workout routine that had you at the gym a few times a week for an hour or more. Raising children means that might not really be an option anymore. Instead, break your workouts up into smaller portions that you can do throughout the week. Ten minutes of high intensity exercise done several times a week can be just as beneficial as your longer workouts. In fact, a recent study found that just one minute of high intensity training, with warm ups and cool downs, was as effective in improving fitness as a forty-five minute workout.
Workout As A Family
This one also works with the idea that you might have to change what you consider a workout. Your kids can’t do an hour on the treadmill with you, but they can go on pre- or post-dinner walks around the neighborhood. And there are plenty of other ways you can involve your children in your fitness routine.
If you’re watching their favorite show together, make commercial breaks a time for exercise. A quick game of tag or bodyweight exercises will be beneficial to everyone. If you take them to the park, you can use that time to get a workout in on the jungle gym. Look for opportunities in your day that you might be missing out on.
Block Out “Your Time”
Maybe you don’t necessarily need to change your workout routine altogether, but instead you just need to make the time to keep doing it. So mark certain times on your weekly calendar like you would for a doctor’s appointment. That time is blocked out specifically for you to do your workout—whatever that may be. Schedule it with your significant other, and make it non-negotiable.
Find Some Partners
Every mother with young children is going through the same thing—tons of commitments and not a lot of free time. Find a friend who is willing to work out with you, and help support each other and keep up with your fitness goals. And if you don’t have someone locally to work out with, you can go online to find support and tips on Facebook groups or blogs.
It’s tough to find time to work out when you have young children, and so is finding the time to prepare a protein packed meal after your workout. At Promax, we have a number of delicious protein bars that are packed with the nutrition you need to get you through your workout, kids and all. Try one today!
The NBA playoffs are here again, and while Golden State looks to defend their title, we get to witness some of the world’s greatest athletes going head to head over the course of the playoffs. Sometimes we take that greatness for granted when we watch them play. It’s easy to say that those players simply have loads of natural talent, but we should remember that they beat out literally thousands of other players along the way to get to where they are. Natural talent is pretty random, but no one is born with an insane work ethic.
You can be certain that the players who’ve made it to the playoffs are some of the hardest working athletes around. That level of dedication is an inspiration to us all, but not everyone has the dream of an NBA career to keep them motivated. So next time you’re feeling unmotivated before your workout, use these tips to get you going.
Give Yourself Visual Cues
Keep your dumbbells in plain sight in your room. Leave your running shoes by the door. Prop your tennis racket in a corner you see every day. Visual cues send messages to your brain that can help keep working out in the forefront of your mind. The saying “out of sight, out of mind” is actually pretty true when it comes to fitness motivation.
Find A Workout Buddy (Or Two)
There’s no better motivation than getting a text from your friend asking if you’re coming to the gym today. Knowing that you’re missing out while your buddy is getting a workout in should make you think twice about that Netflix marathon you have planned. Plus, a little friendly competition never hurt anyone, and working out with a friend will give you the edge you need to push yourself. And having a bigger group can help you when one of your friends really can’t make it to one of your workouts.
Really Reward Yourself
If the only reward you’re giving yourself for working out is the knowledge that you’re in slightly better shape, then you might end up with some motivational problems. A vague overall goal simply isn’t as effective as something tangible that you can have directly after your workout. A smoothie, protein bar, or even a few episodes of your favorite show as a workout reward can help get you up and moving.
Identify What’s Stopping You
It’s easy to imagine how good you’ll feel after, and even during, a workout. However, we all know that doesn’t always get you out of bed. Take some time to really think over what’s stopping you from going to work out, and once you identify it, it’s easier to come up with a plan to keep yourself from flaking on your workout regimen.
You may not be an NBA superstar, but that doesn’t mean your fitness goals should be any less important to you. So check out our blog for more great fitness tips, and while you’re there you can find the protein bar that’s right for you.