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Easy Ways to Squeeze in a Workout

September 15, 2016 by

Between work, keeping up with chores, and spending time with friends and family, you may find it difficult to make time in your day for exercise. But as busy as you may feel, you should be able to uncover a few extra minutes hiding in your day. Here are a few ways to fit more fitness into your busy schedule.

  • For two days, keep track of how you spend your time. Writing this down helps you find more downtime that you could use for working out.
  • Pencil it in. Decide on a set time for exercise and enter it in your calendar as a daily event. When you see it every morning, you'll make a mental note that you’re going to exercise and this can help you to stay motivated.
  • Start small. Five-minute walks every day can easily turn into 30-minute walks.
  • Do small exercises while you’re watching TV. You can do crunches, planks, squats, lunges, or pushups while you’re catching up on your favorite shows.
  • Keep a positive attitude. Editing your negative thoughts is a great way to support healthier lifestyle choices.

4 Ways to Squeeze In That Workout [Women’s Health]
25 Ways to Make Time for Fitness [Experience Life]
10 Ways to Sneak In a Workout [Fitness Magazine]

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How to Lose Weight — Without Going Hungry!

March 17, 2016 by

Sure, a diet involves cutting back on fat and calories, but that doesn’t mean that you should ever feel hungry. Here are some tips for losing weight without going hungry.

  1. Don't fast. Trendy cleanse diets involve drinking only water, juice, or not eating anything at all in order to shed pounds. While you might lose a bit of weight at first, fasting actually slows your metabolism down and causes you to gain more weight once you start eating again.
  2. Always eat breakfast. Breakfast really is the most important meal of the day because it fuels you for the rest of the day. Try something with whole grains, protein, and fresh fruits and veggies to stay full without adding unnecessary calories.
  3. Stay away from starches. While foods like potatoes and breads will make you feel full very quickly, these food are filled with little more than carbs. Opt for whole grains or sweet potatoes instead.
  4. Plan your meals. If you plan your meals ahead of time, you won’t have to choose what to eat once your hunger starts to set in (which can lead to overeating).

Diet Myth or Truth: Fasting Is Effective for Weight Loss [WebMD]
10 Easy Ways to Lose Weight Without Starving [Men’s Health]
Losing Weight [CDC]

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Watching Your Weight? Don’t Make These Dieting Mistakes!

January 21, 2016 by

You might think that you’re on a fairly healthy diet that will eventually lead to your goal weight, but some of your eating habits might actually do more harm than good when it comes to weight loss. Check out these common dieting mistakes to make sure that they’re not a part of your daily routine

  • Eating too fast. By rushing through every meal, you don’t give your body enough time to actually feel full. If you eat slower, you’re more likely to stop eating when you’ve actually had enough.
  • Forgoing meals. Instead of making you lose weight faster, skipping meals actually leads to consuming more calories later in the day. Even if you’re not feeling hungry at meal time, try eating a small snack to keep your appetite regulated.
  • Consuming liquid calories. Many dieters don’t realize just how many calories there are in many common beverages. Drinks like wine, beer, coffee, and even juices can add hundreds of unnecessary calories throughout the day.
  • Eating too-large portions. It’s always smart to measure the portion size of your food before eating it, as it is very difficult to judge the amount of calories simply by looking at a food. You can do this by using a food scale or carrying plastic containers in the recommended sizes.

Diet Mistakes: 6 Reasons You're Not Losing Weight [WebMD]
14 Diet Foods To Avoid [Prevention]
13 Healthy Foods to Avoid For Weight Loss! [Active Beat]
Jillian Michaels: Weight-Loss Tips That Work [Health]

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Hit the Ground Running With These Tips for Beginner Joggers

April 3, 2014 by

Before you run, you must learn to jog, but sometimes even that can be a struggle. If you simply aren’t the running type, these simple and motivational tips can help you to get out on the trail and actually enjoy a relaxing jog.

  1. Wear the right clothes. Feeling comfortable and prepared can make all the difference when it comes to working out. Your tattered old sneakers and oversized sweatpants likely aren’t doing much for your motivation level, so trade them in for supportive running shoes and breathable, close-fitting shorts or leggings.
  2. Go for a few walks. Build up your stamina by going on a few 15 to 20 minute walks before you begin your jogging routine. This will also help you to plot routes in your area.
  3. Learn proper warm-ups. Begin by stretching your legs, torso, and arms for 5 to 10 minutes to avoid cramping. Make sure that you get your heart rate up by doing a few jumping jacks as well.
  4. Don’t overexert. It’s tempting to jump into a jogging routine head first to see faster results, but resist this urge. Build up your distances slowly to avoid strain and prevent becoming burnt out too quickly.
  5. Cool down. Cooling down is just as important as warming up. Walk a few laps after a run, and stretch your legs to avoid muscle cramping.

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Walking Exercises for Weight Loss and Health

March 20, 2014 by

Walking is a relaxing, enjoyable exercise that also encourages good overall health. From preventing heart disease and high blood pressure to maintaining a healthy weight, walking offers a wide assortment of different bodily benefits. If you want to start a walking routine, these great workouts are great for people of any age or fitness level.

1. Treadmill Slimmer. This 30-minute workout is great for winter days when you can’t walk outside. With four alternating intensity phases, it will help you burn approximately 150 calories in one half hour.
2. Belly-Busting Walk. By drawing your abs in toward your spine and swinging your hips forward, you can tone your abs as you walk.
3. Megacalorie Burner. If burning calories and losing weight are your main goals, this is the workout for you. Walking at a brisk pace for 60 or more minutes will burn around 350 calories.
4. Speed Interval Walking Workout. Alternating between a moderate pace and a brisk walk throughout a 45-minute workout four times per week will help you lose approximately 23 pounds in 16 weeks.
5. Rev Energy and Brighten Your Mood. Walking for 30 minutes is proven to boost your energy by 85 percent! Next time you’re feeling down, go out for a stroll instead of sulking.

14 Walking Workouts to Burn Fat and Boost Energy [Prevention]
Walking [Fitness]

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