Improve Your Workout

Most of us have some sort of exercise routine even if we don’t follow it every day. Often we tell ourselves we just don’t have enough time when the real reason is we are frustrated with the process. I hope the ideas here will help improve your workout and reduce your frustration.

Have a Goal

If you don’t have a goal how will you know when you reach it? Decide on a realistic fitness and/or workout goal and write it down. Making a record of your goal has great power. You will find some good log templates here.

Now that you have a goal, maintain a log of your workouts each day. As you improve your workout and your fitness over time, this written record will have its own motivation.

Start With the Basics

Walking is the most basic exercise there is and also one of the best. You can choose to walk just about anywhere and anytime. Parking at the far end of the lot makes you walk as does choosing to walk several blocks to an appointment or lunch rather drive. And you can improve you workout by walking the right way.

  • Increase the benefits of walking by taking each step with your heel before picking up your toe. This will strengthen the calf muscles more rapidly.
  • Swing your arms in rhythm with each step. Bending at the elbows will workout your arms as well.
  • Walk at a brisk pace. Fast enough to elevate your heart rate but not so fast that you can’t carry on a conversation

Working Out is Where You Find it

Don’t fall into the trap of thinking exercise only happens at a gym or at a specific time. Any activity will help you improve your workout and reach your goals. Just one example is volunteer work. Becoming involved in an effort like Habitat for Humanity a day or two each week offers a great way to get additional exercise and help your community at the same time. Just remember to log your efforts.

Gym not Required

This is not a criticism of gyms, far from it. For many people gyms and professional trainers are the right answer to improve their workouts and their health. But, they are not for everyone.

If you are one of those who just can’t see themselves joining a gym for any reason take heart; there is no reason you cannot get sufficient exercise and improve your workout on your own. Especially if your exercise is walking or jogging, doing it outside is often much preferable than the dull repetition of a treadmill.

Whichever works for you the important part to remember is to set your goal and write it down and keep a written log of your progress each day.

Tips to Improve Your Workout

Developing an Achievable Workout Plan

Developing an achievable workout plan is one of the keys to feeling and looking your best. Getting regular exercise will elevate your mood, help you maintain your muscle mass, flexibility, assist with weight loss and keep you feeling young, healthy and fit.

When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help design a custom workout plan that you can stick with over tine so you can reach your weight loss goals.

Be Realistic about Your Current Level of Fitness

When first deciding to begin an exercise program, it is natural to want results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult (notachievable) for their current fitness level. As a result, it becomes impossible to stick with it over time. When developing a weight loss plan that includes exercise be realistic about your current fitness level and develop a more achievable workout plan.

It is far better to start slowly and build your strength, stamina and endurance over time. Trying to take on too much immediately risks disappointment. Develop an achievable workout plan that is challenging, but not impossible. As you get in better shape, you can reevaluate your workout plan and increase it as is appropriate.

Set Achievable Workout Plan Goals

Running a marathon is an example of an ultimate goal. However, if you’ve spent the last five years sitting on the couch instead of exercising you would be well advised to break that ultimate goal into smaller, more achievable goals. For example, set an achievable goal of jogging a mile without stopping. Once that goal is achieved, increase the distance to two miles and so on until you reach your ultimate goal of running 26.2 miles. Setting intermediate, more achievable goals will allow the satisfaction of accomplishments as you work toward your larger goal.

Schedule Specific Time for Working Out

Set aside a specific time each day when you will exercise. Write it in your daily calendar, and set a reminder on your phone. Treat this time the same way you would any other important appointment. Cancel only if absolutely necessary. Show up on time and stay until the end. This will be hard at first. But, after couple of weeks, it will become second nature to the point you won’t want to miss your workout program.

Developing a practical and achievable workout plan begins with being honest about your current fitness level. Developing a plan that challenges you but doesn’t leave you feeling discouraged helps motivation as you work toward your ultimate goals.

Separate your ultimate long-term goals into smaller more achievable steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

Healthy Eating Habits

Time-Saving Cooking Tips To Promote Healthy Eating Habits

One thing that puts a lot of us off eating sensibly is the time needed in order to cook from scratch. But don’t worry, we’ve got you covered with these time-saving healthy cooking tips! Finally, there are no more excuses to not develop healthy eating habits!

1) Plan ahead

If you plan your meals out a several days at a stretch and grocery shop accordingly, you won’t just save time by avoiding making multiple trips to the supermarket, but save gas and wear and tear on the car. By planning your meals in advance, you’ll also have all the items you will need as you cook up your meals ahead of time.

2) Don’t ignore canned products

Beans for instance are an ideal way to obtain fiber and nutrition, but dry beans require a lot of time to soak and make. A quicker alternative is by using canned beans. One caution is canned beans are apt to have a higher sodium count and healthy eating habits won’t include a lot of sodium. Help your body and select ones with “reduced sodium” or “no salt added”. If you can’t get these, just wash the salted variety some time before cooking and you are going to lower the salt content by 35%. Not only does choosing canned goods save you time, they also store nicely for use later on.

3) Choose quick-cooking whole grains

Cooking anything quickly, and still retain the nutrition can be a challenge itself. But by choosing from a assortment of fast cooking whole grains it is possible. For instance, quinoa only requires about 15 to 20 minutes to prepare, yet it provides 3 grams of fiber per ½ cup serving, with just about 100 calories. Other quick-cooking grains to use are barley and oats.

4) Work with prepared vegetables and fruit

Nearly all food markets offer packages of fruits and vegetables in their produce isle that were already cleaned and cut up. This will “chop” time off of the food preparation method coupled with saving you the time of needing to clean up and discard the waste. For example, packaged coleslaw mix is very useful to use in recipes calling for shredded cabbage but doesn’t create a mess. The downside is that these will cost more because you are paying someone else to do the preparation work for you.

5) Prepare meals in bulk

As long as you’re going to dirty plates and cookware, you should try to make big batches, separate into meal-size servings and freeze them. It will require only a little bit more time to prepare a bigger batch, but that is going to save you both time and effort compared to preparing individual meals each night and doing the dishes many times. Lots of people use part of one weekend day to prepare meals for the upcoming week.

Using this approach provides you with a selection of packaged meals that you can put in the microwave oven to heat. The time spent preparing the meals ahead of time now helps you save time … quality time you can spend with your family or unwinding instead of cooking from scratch every night. And promotes healthy eating habits as well.

Another tip is to involve the rest of the family in preparing meals for the upcoming week. Not only does this promote some valuable family time by using them to help batch cook, cooking together can be enjoyable for everyone involved. Another benefit is that involving children in preparation gives them a live skill that will serve them well once they are on their own by promoting healthy eating habits and reducing the amount of fast food they consume.

And, as anyone who has had weight loss issues understands, healthy eating habits are much harder to develop as you get older.

Cooking To Promote Healthy Eating Habits

Exercising During Pregnancy

exercising during pregnancy

Is Exercising During Pregnancy Helpful?

It was not so long ago that physicians instructed moms-to-be to not exert themselves through the length of their pregnancy. But we realize now that intelligent exercise can help both mom and infant live more healthy, happier lives. The bottom line is to be safe and practical. Exercising during pregnancy can do a lot to help manage the crazy hormonal ups and downs expectant women often deal with, as well as enhancing the chances of a safe and healthy labor and delivery. Exercising during pregnancy is also a good way to keep control of your weight during the experience.

If you were a runner before, running Is Okay?

Keeping active while pregnant will drastically decrease back pain and inflammation. Unfortunately, in a survey carried out by YouGov and Fitness First, the whole 75% of women questioned assumed that it was unhealthy to run when they were pregnant. If you’re healthy, and running was a common activity prior to getting pregnant, you can actually run right until labor. Only don’t attempt to match your pre-pregnancy results.

Exercising During Pregnancy will help keep your spirits up

In the same pregnancy analysis mentioned previously, over half of the participants believed that exercising either doesn’t help the state of mind of pre or post-pregnant women, or it really influences it adversely. The precise opposite has been shown in multiple studies. Staying as active as possible and exercising during pregnancy can do wonders for your state of mind. Any form of exercise or physical effort contributes to healthy oxygen dispersal in the course of your body and mind. “Feel good” substances and endorphins are discharged, which incentive the healthy exercising with a sensation of happiness and clarity.

Get the Abdominal muscles Prepared For Delivery

Strong, healthy, fat-free abdominal muscles look fantastic when you hit the beach. But a solid tummy and core are also very important throughout your pregnancy and delivery. Make sure you are well supported and balanced, and then tyr for any ab-blasting exercise routines you conducted in the past are encouraged. After the first trimester, however, it is best to refrain from ab crunches as well as other ab-strengthening exercise routines which involve your back. Up to that time, core developing fitness programs and workout routines are great.

Don’t attempt to much

There are plenty of reports of expectant women who were happily living an exercise-free, less active life up to their pregnancy, and then hurt themselves by trying to make up for those inactive years. It’s okay if you’ve not exercised previously and discover yourself pregnant. Pregnancy, delivery and recovery, both for your child and you, can benefit through getting physical exercise at this very important time. Just take things gradually if workouts are foreign to you, and don’t press yourself too much. Your attempts can do more harm than good should you attempt something your body is not ready for.

It is also very important to involve your doctor. Let her/him know you want to keep exercising during pregnancy follow her/his instructions on what you should, and should not, be doing.