Ideally, I like to get my workout in as soon as possible in the morning. This leaves me with more time to get everything else that I need to get done during the day. Plus, it's a great way to get energized and ready to go. This quick no-gym needed morning workout routine only takes about 10-15 minutes. To start, I'm giving you a lower number of reps to do, but if you want to up the intensity or continue this I suggest adding more reps or weights to make it more challenging as your stamina builds. Most of these workouts can be done by just about anyone and are very basic. I did mine outdoors, but if weather isn't permitting you can certainly do these inside. Here's my simple no-gym needed morning workout routine.
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Ideally, I like to get my workout in as soon as possible in the morning. This leaves me with more time to get everything else that I need to get done during the day. Plus, it's a great way to get energized and ready to go. This quick no-gym needed morning workout routine only takes about 10-15 minutes. To start, I'm giving you a lower number of reps to do, but if you want to up the intensity or continue this I suggest adding more reps or weights to make it more challenging as your stamina builds. Most of these workouts can be done by just about anyone and are very basic. I did mine outdoors, but if weather isn't permitting you can certainly do these inside. Here's my simple no-gym needed morning workout routine.
Squats - Do 20
Squats build core, back, and leg strength. They can also build your booty. Stand with your hands out straight, chest out and head up. Next, imagine a chair and “sit” on it using your core muscles to hold yourself in place. Make sure that your buttocks are pointing out. Now, stand up straight and go back down again. To make this more challenging, add holding some barbell weights.
Calf Lifts - Do 20
Calf lifts are easy and great for building leg strength. For balance, place your hands on your hips. Next, almost stand on your tiptoes. You want to be on the pads of your feet. Hold this position for 5 seconds and come back down again. Each time you go up and then down is one rep. To make this more challenging, add some barbell weights.
Jumping Jacks - Do for 30 seconds
Jumping jacks are good for cardiovascular stamina building. Count in your head for 30 seconds for this exercise. Stand with feet together and then jump. While jumping, raise arms and separate your legs. Some people even like to clap their hands when they go to the top of their head like I do in this picture. To make this more challenging do it for a longer period.
High Knee March - Do for 30 seconds
High Knee Marches are also great for cardiovascular stamina building. They can also help build buttocks, core and legs. Start by standing with your legs together. Then, bring each knee up as high as it'll go in a marching pattern while standing in one place. Do this for 30 seconds for a rep. Make this more challenging by doing it for a longer period or doing it faster.
Wall Presses - Do 20
Wall presses can build arms and core strength. Wall presses are almost like push-ups. To do a wall press, simply angle your body and place your hands on the wall shoulder width or slightly larger-spaced apart. Using your shoulders and arm strength, do a push-up in the same way that you would do 1 on the floor only this time against the wall. Do not use your legs to push up or back. To make this more challenging move your feet further away from the wall.
Read more by Christine here.
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When I first started working out, I noticed that I had a lot of breakouts on all parts of my body and that chafing was a serious issue for me. Being that I was usually blessed with good skin, I knew that it was generally because I was sweating more. This led me to go out and buy all kinds of products to try to help my skin recover from the new workout routine. However, prevention is easier than trying to problem solve once something happens. I devised ways that I could avoid breakouts and other skin issues such as chafing. So here are my tips for avoiding post-workout skin issues.
]]>When I first started working out, I noticed that I had a lot of breakouts on all parts of my body and that chafing was a serious issue for me. Being that I was usually blessed with good skin, I knew that it was generally because I was sweating more. This led me to go out and buy all kinds of products to try to help my skin recover from the new workout routine. However, prevention is easier than trying to problem solve once something happens. I devised ways that I could avoid breakouts and other skin issues such as chafing. So here are my tips for avoiding post-workout skin issues.
Take your Active wear off as soon as you get home- Sitting around in sweaty workout clothes does not help your skin breathe or recover from the sweat. It also traps in bacteria. Additionally, many pieces of workout equipment in the gym have bacteria on them because people don't properly wipe them down. If you sit around in your post workout gear you are opening yourself up to having this bacteria on your own skin clogging your pores and leading to breakouts. If you won't be heading home or taking a shower right away after working out, make sure you pack a post workout outfit.
Use products designed to help avoid chafing- I quickly found out how painful chafing can be after a workout. I wasn't sure how to prevent it but I knew prevention was the best way to avoid it. Then, I discovered my favorite product Gold Bond friction defense. it comes in a stick like deodorant and you just swipe it on the parts of your body that have a lot of friction such as your inner thighs, underneath your bra and so on. There are other products out there designed to work similarly so find one that works for you.
Take a shower as soon as possible after working out- Not only will showering cool you down after a good workout, but it will also remove bacteria and sweat from your skin that could be clogging your pores and leading to breakouts. Make sure that you're also exfoliating in the shower to help remove dead skin and help clean those pores out well. Additionally, you should make sure to moisturize as dry skin can also lead to breakouts.
Wash your headbands regularly- I wear a headband almost every time I work out. This means I have quite a collection going on. But it also means that I also need to make sure to wash them every time I wear one to work out. I was finding that I was getting acne along my hairline because I was wearing a headband more than one time and just letting it air-dry because I was so busy. Try to find headbands with wicking material and wash them with your workout gear. Not only will wicking headbands do their job better by pulling the sweat away from your face, but they also tend to absorb more as well.
Make sure your active wear fits properly- A lot of articles suggests wearing loose-fitting clothing when you workout to avoid post workout acne. I find that better form-fitting activewear helps with avoiding chafing especially in the inner thigh area. Overall, I suggest finding good workout gear made from wicking materials to avoid post-workout chafing and acne. Rainbeau Curves has some great wicking material pieces.
Don't wear makeup to the gym- Make sure that you avoid wearing makeup to the gym. Always wash your face before working out. Wearing makeup will lead to skin breakouts because it doesn't allow your skin to breathe and it can cause more oil to accumulate on the skin. Make sure to also wash your face after your workout, too. You may feel self-conscious not having with makeup on, but your skin will thank you for it. Besides, you look fierce in your new workout clothes anyway, right?
Read more by Christine here.
]]>When I first started running, I didn't think there would be any way that I could possibly become a runner that could really go any distance. I'm still not a great runner, however, Interval training has allowed me to become way better at building stamina. Interval training is the idea that you do short bursts of high-impact exercise with slightly longer bursts of low-impact exercise. Many elite athletes use interval training to become better at their sports. They're even popular exercise regimens such as HIIT (high intensity interval training) that specifically use it as the main idea. Let's look at some ways you can use interval training to build your stamina right now, and at any fitness level.
]]>When I first started running, I didn't think there would be any way that I could possibly become a runner that could really go any distance. I'm still not a great runner, however, Interval training has allowed me to become way better at building stamina. Interval training is the idea that you do short bursts of high-impact exercise with slightly longer bursts of low-impact exercise. Many elite athletes use interval training to become better at their sports. They're even popular exercise regimens such as HIIT (high intensity interval training) that specifically use it as the main idea. Let's look at some ways you can use interval training to build your stamina right now, and at any fitness level.
Interval training has been shown to Improve cardiovascular fitness- Good cardiovascular fitness means that your stamina will build and you can go harder and longer in your workouts.
Interval training is alternating bursts of high intensity workout with low intensity or rest periods- Simply put, interval training allows you to push yourself harder for short periods of time and then give yourself a rest, so that you can push yourself even harder.
Interval training is an ideal way to work out when you don't have much time- Interval training allows you to work out harder for a shorter period. This means that you can fit in a full workout in just 20 minutes every other day. You should be able to break a sweat with this short high intensity workout.
How to make the most of your interval training time
Make sure to always warm up - Because you will be doing high intensity working out, you will need to warm up and do some stretches before you start.
Use a timer- Using a timer can help you make sure that you aren't pushing yourself too hard or resting for too long. It can also help you get through those high intensity portions of your workout.
Add weights to challenge yourself more- if you find that your workouts are getting too easy try adding some weight to challenge yourself further.
Don't make your intervals too long- An interval shouldn't be any longer than 60 seconds. Ideally, you want them to be closer to 20 or 30 seconds for high-intensity and 1 minute for rest periods. You don't want to do long periods of high intensity because you will get tired far too quickly and not be able to push yourself to your limits for the entire duration of your workout.
Grab a partner- One way to make high-intensity workouts fun and more effective is to grab a partner. One of my favorite high-intensity workouts is to grab a medicine ball, and toss it back and forth between my husband and I as fast as we can as part of our high-intensity portion of our workout. This can be done with a wall but it might get kind of loud. Having a partner for high intensity workout also helps to have a built-in support as well as someone to push you further when you feel like giving up.
Read more by Christine here.
It’s that time of year again. If you put your gym membership on hold or simply choose not to have one during the warmer months, the time has come for you to start thinking about re-joining a gym again. I sort of dread having to take many of my favorite fitness activities indoors, but being that I live all the way up north, it’s inevitable and unavoidable. Be that as it may, with this seasonal change in my fitness routine also comes an extra expense. If you are anything like me, you try to stretch your dollars as far as possible and this extends to the gym. Get the most out of your gym membership with these tips.
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It’s that time of year again. If you put your gym membership on hold or simply choose not to have one during the warmer months, the time has come for you to start thinking about re-joining a gym again. I sort of dread having to take many of my favorite fitness activities indoors, but being that I live all the way up north, it’s inevitable and unavoidable. Be that as it may, with this seasonal change in my fitness routine also comes an extra expense. If you are anything like me, you try to stretch your dollars as far as possible and this extends to the gym. Get the most out of your gym membership with these tips.
Take a class- Most gyms offer free classes for group fitness such as Zumba, yoga and even Hiit. Don’t forget about these offerings. You are paying for them regardless of if you use them, so it makes sense to take full advantage of them. These classes often have all the equipment provided for them as well so they cost you nothing extra.
Use any free training available- Every gym I have belonged to had free training from a fitness expert in one way, shape or form. Currently my gym offers free small (5 or less participants) classes focused on certain bodygroups (such as legs, abs or arms). Past gyms I have belonged to offered one free 1-on-1 session a month with a personal trainer.
Go during non-peak times- My husband and I hit our gym at non-peak times for a very specific reason; the gym is our oyster. We can use any of the rooms, machines and equipment without having to wait. This makes our gym time much more effective, efficient and pleasant so we get the most use for our money.
Shop around and find the perfect gym for you- Finding the perfect gym is tedious, but it can really save you money if you do. For instance, a gym with all the bells and whistles sounds amazing, but you should consider how often you will actually use these amenities. If it won't’ be often, you are wasting money. On the other had, your gym may be able to save you money if you need childcare while you are at the gym and they offer it .
Location is important- One of the biggest reasons people end up wasting money on gyms is by picking a gym with an inconvenient location. If it's not near your work (for after or before work) or home, you are unlikely to go out of your way to use it and every day you don’t use it, it ends up costing you more per day to have a gym membership. Think about it; if you only go 2 times a week, and your membership is $30 a month, you are paying almost $4 a day to go. If you go every day, or most days, it could cost you as little as a dollar a visit .
Take advantage of all the equipment available- It can be hard to get out of your comfort zone with equipment, but doing so allows you to use everything that is offered. If you are unsure how to use something,ask someone at the front desk. You may even find some new favorites this way.
Watch for sales- Gyms often offer extras that are not included in your membership fee such as swag and apparel, supplements and extra fitness challenges. Wait for sales to jump on these. Sometimes the sales are only for 24 hours so making sure you come regularly will help you stay abreast to them. Additionally, inquire if the gym you go to has rewards for referrals and start referring your friends and family.
Read more by Christine here.
Anxiety; it can be a simple annoyance when you have to do something you are nervous about or downright crippling. Anxiety can be something that really causes a lot of pain in many people’s hearts. It can be a destroyer of self worth and a roadblock to life. I have experienced anxiety that was so hard to deal with that I rarely left my home in the past. Doing yoga helped me find my center in times where I felt that familiar heart racing and fight or flight kick in. While it may not be reasonable to do the yoga moves in this set everywhere, you can do the breathing featured at the end of this article just about anywhere. The yoga poses contained herein can be used in a comfortable place when you need some inner peace restored and can help you find this feeling throughout the day.
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Anxiety; it can be a simple annoyance when you have to do something you are nervous about or downright crippling. Anxiety can be something that really causes a lot of pain in many people’s hearts. It can be a destroyer of self worth and a roadblock to life. I have experienced anxiety that was so hard to deal with that I rarely left my home in the past. Doing yoga helped me find my center in times where I felt that familiar heart racing and fight or flight kick in. While it may not be reasonable to do the yoga moves in this set everywhere, you can do the breathing featured at the end of this article just about anywhere. The yoga poses contained herein can be used in a comfortable place when you need some inner peace restored and can help you find this feeling throughout the day.
Cat/Cow- This pose involves some great breathing and stretching so I find it helps with calming the mind. To do cat/cow, get on all fours. Inhale slowly and round your back, pulling your buttocks and head in towards your center and your belly button up. This is cat. To move into cow, exhale slowly and bring your head out and buttocks back while relaxing your back.
Cobra- I find heart opening poses that give a good stretch in the back awesome for anxiety release. Cobra is a simple pose just about anyone can do. Get on your mat and lay on your stomach with the top of your feet flat on the ground as well. Inhale and use your hands to push your chest up and pull your head up. Don’t move your hips, just bend at the middle and back. Exhale and gently come back down.
Three Legged Dog- Inversion has been shown to help release anxious feelings, so three legged dog is a great way to achieve this in an easy manner. Get into downward dog. (This is achieved by getting on all fours and then on your feet while keeping your hands also on the mat.) Inhale and lift one leg up while maintaining balance. Breathe for a few minutes like this and then exhale while gently and slowly placing your leg back down. Inhale and do the same with the opposite leg.
Seated Heart Opener- I modified this one because I don’t have a lot of flexibility yet in my shoulders, but just like cobra, this is a heart opener and is great for a good stretch. For my modified version, I sat with my legs crossed and placed my fists on the mat behind me. I arched my back and chest backwards and held this on the inhale. I then exhaled and came back to easy pose.
Alternate Nostril Breathing/Easy Pose- Easy pose is simply sitting cross-legged and straight up. This pose is a nice way to feel connected to your body and is simple to do for meditation. You can also use it for a breathing technique called Alternate Nostril Breathing. This can help you focus on breathing and slow your heart as well as lower your blood pressure in these moments. To do it, close your eyes. Gently place your index (pointer) and long (middle) finger between your eyebrows. Place your ring finger over one nostril and your thumb near the other. Take a deep, slow breath in while covering your nostril with your thumb. Hold it for a few seconds and then release your nostril. Exhale slowly through your other nostril while gently covering the nostril you inhaled through with your ring finger. Do this as long as you need to in order to find a sense of calmness. Try to quiet your mind and pay attention to your breath. You can do this breathing technique in public areas by simply excusing yourself to the restroom or your car or wherever you can find some privacy.
While yoga won’t be a cure for your anxiety, it can certainly be something you keep in your bag of tricks for coping techniques. I hope you found this helpful!
Read more by Christine here.
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I made a mistake a couple of years ago. I thought I could rollerskate after not doing it for over 20 years and as you probably guessed, I fell several times. One of the times I fell, I unfortunately hurt one of my knees. There was a nice bruise there for several days and afterwards, my knee kept feeling like it was getting stuck and would ‘crack’. Although I have never had anyone officially diagnose my knee pain, it does cause me some issues with exercises like squats and running sometimes. This obviously isn’t the same as having a major knee injury, but I can relate to the feeling that your knee pain getting in the way of what you want to do in life. As a runner, I have had to figure out some ways to adapt to make running with a bad knee possible. Here are some tips on how to be a runner with bad knees.
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I made a mistake a couple of years ago. I thought I could rollerskate after not doing it for over 20 years and as you probably guessed, I fell several times. One of the times I fell, I unfortunately hurt one of my knees. There was a nice bruise there for several days and afterwards, my knee kept feeling like it was getting stuck and would ‘crack’. Although I have never had anyone officially diagnose my knee pain, it does cause me some issues with exercises like squats and running sometimes. This obviously isn’t the same as having a major knee injury, but I can relate to the feeling that your knee pain getting in the way of what you want to do in life. As a runner, I have had to figure out some ways to adapt to make running with a bad knee possible. Here are some tips on how to be a runner with bad knees.
Change your surface- Aim for softer surfaces for running on to lessen the impact your knees take. Consider not running on asphalt or concrete. Instead, try running on grass, wood chips or even dirt. Some high schools have softer tracks to run on and usually don’t mind the public using their facilities as long as you ask. Whatever surface it is, make sure not to do it after a rain. Wet surfaces could cause to slip around and injure yourself again.
Make sure you are stretching- Stretching is important for both before and after running for anyone but is especially important for those with injuries. Make sure you are not skipping warm ups or stretching time before hitting the track. In addition to stretching, make sure you do some strength training to support your knees and the muscles in your legs.
Be sure to listen to your body- When you have a past injury, or suffer from a chronic pain issue, it is especially important that you don’t ignore the signals your body is giving for exercise. Some days, you may just not be able to run as far or for as long. This Is disappointing, but you shouldn’t ignore your knees or you could risk further injury.
Get properly fitting shoes- Properly fitting shoes made specifically for running are going to be your best bet. Go to a store that specifies in running and have your shoes fitted properly as well as making them aware of your injury so they can suggest the perfect model for your needs.
Wear supportive gear if you need to- There are ways you can tape your knees and the joints supporting them to help add some extra support where you need it. Additionally, you should be wearing any supports your doctor recommends.
Be sure to follow a recovery routine- Recovery is an important step in the process of being a better runner with bad knees. Make sure you immediately ice your knees after running if your doctor suggests it.
I hope these tips were helpful for you. Please keep in mind I am not a doctor or medical professional, though and you should always check with your doctor before starting any fitness routine, especially in relation to your unique injury.
Read more posts by Christine here.
People create bucket lists for everything. I see them for everything from seasons to vacation planning and even relationships. If you aren’t familiar with a bucket list, they are basically a list of things you must do before you ‘kick the bucket’ originally. Now, they are more or less similar, but often they are just lists of concrete goals, challenges and ideas you are hoping to achieve or do. Have you ever thought about creating a fitness bucket list? I made one last year and I have been slowly checking off things on mine. Here are some amazing reasons you need to create a fitness bucket list and how to create one for yourself. I have also included some of my ideas for fitness bucket lists to help you create exciting fitness goals for yourself.
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People create bucket lists for everything. I see them for everything from seasons to vacation planning and even relationships. If you aren’t familiar with a bucket list, they are basically a list of things you must do before you ‘kick the bucket’ originally. Now, they are more or less similar, but often they are just lists of concrete goals, challenges and ideas you are hoping to achieve or do. Have you ever thought about creating a fitness bucket list? I made one last year and I have been slowly checking off things on mine. Here are some amazing reasons you need to create a fitness bucket list and how to create one for yourself. I have also included some of my ideas for fitness bucket lists to help you create exciting fitness goals for yourself.
Why You Need a Fitness Bucket List and How to Create One
While I am a lover of lists and it helps you stay organized, there are other reasons to create a fitness bucket list that are beneficial, too. Here are some reasons why you need a fitness bucket list:
It can help you plan long term goals- My fitness bucket list is ever-evolving. This means I use it to build on to create both short and long term fitness goals. Many of the items I crossed off already were to help prepare me for a larger goal.
It can assist in challenging yourself more- If you have an actual list, whether on your phone, or an actual piece of paper, you have a place to actually challenge yourself and hold yourself accountable. Rather than getting stuck in fitness ruts, you can keep things exciting.
It gives you the ‘steam’ to keep going- Have you ever hit a goal in your fitness journey? Remember that amazing feeling you got when you did? You can keep that feeling going with a fitness bucket list. This will give you more excitement over completing the challenges on your list and keep at it.
How to Create a Fitness Bucket List
Make sure it is somewhere concrete and tangible- It might be tempting to keep your bucket list in your head, however, making sure it is written down or somewhere tangible (such as saved on your phone) will make it easier to remember and add to. Additionally, you can involve others so they can help hold you accountable if you need that.
Build on your fitness goals with your bucket list- Make sure you think about how you will be achieving your fitness goals in your bucket list. Create a good mix of goals that are easy, moderate and hard to achieve so you have somewhere to keep working towards while also achieving smaller goals along the way.
Keep it somewhere you can see it regularly- Make sure you stay focused on your fitness bucket list by keeping it somewhere they you will be able to see it regularly. It’s far too easy to forget about your goals if it's not somewhere you will see all the time. I suggest keeping it in your phone, on your desk, in your gym bag or even on a sheet of paper on your fridge or bathroom mirror.
Some Ideas for a Fitness Bucket List
While your goals might differ from mine, here are some ideas to think about when creating your fitness bucket list:
-Run or jog a solid mile
-Complete a 5k or 10k
-Learn to Surf
-Learn to play tennis
-Do 20 squats a day for 20 days
-Deadlift 100 pounds, 150 pounds etc.
-Go on a several day backcountry hike
-Master planks
-Complete a 30 day yoga challenge
-Be able to do a certain yoga pose
-Run a marathon or half-marathon
-Compete in a triathlon
-Hike the Grand Canyon
-Walk 10 miles
-Complete training in something fitness or health related
-Do the splits
-Complete a charity race
-Drink 8 glasses of water every day for 30 days
-Exercise 5 days a week for a period of time
-Go Deep Sea diving
-Join a running or other fitness club
I wish you luck on completing your fitness bucket list!
Read more by Christine here.
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Cardio; you either love it or hate it in most cases. I personally love it. I was actually pretty amazed at how much stamina I was able to build from using cardio equipment in a relatively short period of time of only a couple of months. I find that cardio also helps me with overcoming stress, too. It’s a great boost for moods!
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Cardio; you either love it or hate it in most cases. I personally love it. I was actually pretty amazed at how much stamina I was able to build from using cardio equipment in a relatively short period of time of only a couple of months. I find that cardio also helps me with overcoming stress, too. It’s a great boost for moods!
Most gyms have 4 basic cardio machines; treadmills, indoor bikes, ellipticals and stairclimbers. My personal favorites are the treadmill and the indoor bikes, but I like to switch things up and do the others as well so I don’t get bored. Additionally, each one offers different benefits. I found that at first, I was a bit overwhelmed by the buttons on each machine. As I got used to using them, I figured them out, but if you are intimidated, here are some basics to using cardio equipment.
Elliptical:
What it is: An elliptical is similar to a treadmill in that it is a full body cardio workout that can be high intensity, but it is much lower impact. It’s the machine that has the paddles your feet go on and the bars to hold onto that move with your body. The elliptical is great for people who have foot pain and need a low impact cardio workout. The movement is great because it mimics cross-country skiing and uses your arms, legs and core.
What the Buttons on the Machine Do: The buttons help you add more resistance if you are seeking a tougher workout. The higher the number, the tougher the workout.
Cautions and Tips: Make sure you have good balance to use this machine. Never use it when you are dizzy and if you get light headed, get off of it right away. Don’t lock your knees or you will feel a lot of pain when you get done. Before switching between stationary handlebars and moving ones, slow down or stop to avoid losing your balance.
Treadmill:
What it is: The treadmill is probably the most recognized piece of equipment in the gym. It is basically there so you can run, walk or jog in place. Treadmills have come a long way and now offer more shock absorption and incline.
What the Buttons on the Machine Do: The buttons will make your workout more challenging and can change both the speed and incline of your workout. Play around with both speed and incline to find a combination that works for you. I like to jog at a 4.0 speed. I also use treadmills for interval training as they are great for that.
Cautions and Tips: Start at a slow speed and work your way up to a faster one. Don’t use a tablet or phone on the treadmill until you are really good at a slower rhythm as you can easily fall and I don’t recommend doing it at all above a fast walk. Always make sure to attach the emergency stop clip to your clothing.
Stair Stepper:
What it is: The stair stepper is basically a machine that mimics the movements of walking up a flight of stairs. They are the tall machines in the gym that have stairs on them that move as you move.
What the Buttons on the Machine Do: The buttons can add resistance as well as speed. The stair stepper is actually one of the more challenging machines in the gym in my opinion, but it can really work up a sweat. Start on a low speed and resistance.
Cautions and Tips: Make sure you are extremely careful getting on and off the stair stepper. Never just climb up it on the steps without first getting onto the side step platforms. Don’t try to get too fancy and do it sideways until you understand how the machine works and at what level you are at.
Indoor Bike:
What it is: The indoor bike is a machine that mimics the movements of an outdoor bike. There are a couple of different kinds of bikes in most gyms. I prefer the ones that are upright. There are also recumbent bikes that are more like leaning back with the pedaling motion.
Both bikes are pretty low impact and great cardio workouts. It's more of a personal preference on which you use although upright bikes tend to use more core and upper body strength.
What the Buttons on the Machine Do: The buttons will adjust your resistance similar to if you were riding a bike around and hit hills and inclines. More resistance equals a tougher workout as if you were going up a steeper incline.
Cautions and Tips: Hold onto the handlebars for stability. Don’t use the machine if you have any dizziness or feel light headed as it will require you to be stable.
Things to know about all 4 pieces of equipment:
Always ask your doctor before beginning a cardio workout routine. He or she should clear you for any heart, breathing or musculoskeletal issues before you get going.
Don’t try to over-do it on any of the machines. Try to work up to your time so you don’t hurt yourself, especially if they are all new to you. It’s perfectly acceptable to only do 10 minutes at first if that’s all you can do.
Switch things up once a while so you don’t get too bored with the same routine. This will keep your workout fun and keep you focused.
Don’t forget to add in your weight when you do use the cardio equipment. You will get a more accurate calorie burn displayed. Even though it is more accurate, keep in mind that these machines are usually not perfectly on when it comes to the calorie counts in general.
Read more by Christine here.
]]>I got into eating Buddha bowls a few months back when I figured out they were a great way to use up leftovers and enjoy a quick, easy meal. If you are unfamiliar with Buddha bowls, they are a way to prepare a meal and get in all the nutrients in one simple bowl and rarely require a lot of cooking, other than maybe some pre-cooking of ingredients so you can easily assemble throughout the week. I came up with this brunch Buddha bowl recipe when I was running late on eating one morning and it was a hit with my husband, as well.
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I got into eating Buddha bowls a few months back when I figured out they were a great way to use up leftovers and enjoy a quick, easy meal. If you are unfamiliar with Buddha bowls, they are a way to prepare a meal and get in all the nutrients in one simple bowl and rarely require a lot of cooking, other than maybe some pre-cooking of ingredients so you can easily assemble throughout the week. I came up with this brunch Buddha bowl recipe when I was running late on eating one morning and it was a hit with my husband, as well.
With its bright colors and delicious textures, this Brunch Buddha Bowl is one delicious way to start your day.
How to Make a Buddha Bowl
Before I get into how to make this, let me quickly tell you the formula for making Buddha Bowls so you can make your own recipes later. Buddha bowls are typically vegan or vegetarian, although I see many of them with meat, too. They contain 5 basic ingredients:
Grain- such as rice, barley, lentils or quinoa.
Green- such as salad greens, edamame, spinach or chard
Protein- such as tofu, beans, or egg
Sauce or healthy fat- Such as tahini, avocado or hummus
Extras- For crunch or flavor or just fun such as extra veggies, seeds or nuts
Using this basic formula, you can create countless Buddha bowls! Now, you can make my Brunch Buddha Bowl.
Brunch Buddha Bowl
Ingredients:
1 cup of Red Quinoa, cooked
½ Cup Shredded Carrots
1 Poached Egg
½ Medium Avocado
1 Handful of Spring Mix Greens
Salt and Pepper to taste
How to Make a Brunch Buddha Bowl
Start with your cooked red quinoa. I cook up a batch to eat throughout the week. In case you were wondering, the trick to perfect quinoa, in my opinion, is cooking it in an Instant Pot for 7 minutes with a ratio of 1 cup water per one cup quinoa.
Poach an egg for approximately 4 minutes to get the perfect over medium egg.
In your bowl, start to assemble it with the quinoa, then add in the carrots and greens. Slice your avocado and place it on top of the quinoa. Top with your egg and season with salt and pepper. I also sometimes like to spice things up with a bit of Sriracha.
When you eat your bowl, enjoy each fun flavor and texture alone or together. The idea is to really savor the different foods.
Read more by Christine here.
]]>Our backs and shoulders do so much work for our bodies and they are also one of the muscle groups many people experience a lot of pain in as well. Sometimes this pain can be caused by injury, and often times, it’s repetitive use. Whatever the case, doing some back and shoulder exercises can help strengthen these muscles and in the long run help you be less prone to injury and fatigue in this area. Here are 5 workouts you can do outside the gym with a simple set of dumbbells and resistance bands.
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Shoulder Raises
Using dumbbells in a weight that is comfortable (You don’t want to use one that is too heavy at first. You should find it mildly challenging, but not overly hard), hold your arms out with your elbows slightly bent. Drop your arms down, not completely at your sides and raise them up to shoulder height again. Do 15 reps of this with 3 sets.
Dumbbell Push Ups
I call these pushups but they really aren’t. They are in the same position, and are actually quite challenging just the same. Start with some dumbbells on a yoga mat on the floor or ground. Make sure they are a good weight for you and also that they are able to lay flat on one side for stability. Get into a knee push up position and place your hands around the dumbbell. One at a time, raise each dumbbell straight up and out. Do 15 reps of each side and 3 sets.
Dumbbell Flys
This can be done with resistance bands or dumbbells, but I prefer dumbbells. Start with your body bent at the hips about halfway down and a straight back (try not to arch it) with a dumbbell in each hand. Keeping your back bent, lift your arms up and straight across. Do 15 reps and 3 sets of this.
Seated Flys
Using a resistance band for this one, sit on a yoga mat on a flat surface. Place the resistance band under your feet evenly. Lean slightly back and using the handle of the band in each hand, pull apart as you lean back a little more. Use your back and core to come to hold yourself steady. Come back to center and do this again. Do 15 reps with 3 sets.
Standing Shoulder Press
Of the five back and shoulder fitness moves I have listed, this one is my favorite. It offers a good stretch in addition to a good workout. Stand on one end of your resistance band to offer the kind of resistance you want. The more band you leave on the side you are raising, the less resistance. Holding the handle of one side of the resistance band, bring it up your back and take it in both hands. Start with it at the back of your neck, at the base of your skull and raise both arms up. Do 15 reps of this with 3 sets.
Read more by Christine here.
]]>Does your gym offer some fun classes you would like to try out but you are intimidated and not sure what to expect? Zumba is one class that always intrigued me because I love dancing and working out and I really wanted to go for it, but wasn’t sure what it was and I held off for a while before I joined in. Let me say, it is a lot of fun! If you want to give Zumba a try, check out these tips on what you need to know before your first Zumba class.
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Does your gym offer some fun classes you would like to try out but you are intimidated and not sure what to expect? Zumba is one class that always intrigued me because I love dancing and working out and I really wanted to go for it, but wasn’t sure what it was and I held off for a while before I joined in. Let me say, it is a lot of fun! If you want to give Zumba a try, check out these tips on what you need to know before your first Zumba class.
Zumba is extremely high energy- I knew from watching on the sidelines a couple of times that Zumba was super high energy, but it’s even more so when you are doing it. There are a couple of very short breaks during class, but it is mostly constant movement for the entire time you are in class. If you struggle with later day fatigue, consider doing a Zumba class in the morning instead.
It’s OK to stand near the back if you are new- The back is where you will find many of the newer class members. Many people think standing in front is better because the instructor is there, but many classes I have gone to have the more advanced students in the front and this can be to newer members’ advantage because you can stand behind someone and mirror them and not worry anyone is watching your moves to closely.
Wear proper attire- While you can show up in anything comfortable, it should be noted that Zumba isn’t like many other fitness classes. You will be doing a lot of side to side movements rather than forward or staying in one place. This requires that you wear shoes that are best for this. Try not to wear running shoes, but rather cross-trainers for the most comfort. Also, wearing moisture wicking materials will help with all the sweating you will do!
Don’t worry if you miss a move- No one in the class will probably be perfect unless they have been attending for a long time. That's also what is great about Zumba is that it has a wide variety of levels of people in each class. There are always new people and the moves will seem intimidating at first, but within a few classes, you will have them down.
It’s noisy and there’s lots going on- If you are more of a yoga or solo trainer, Zumba may not be for you. If you like to have a lot of fun and don’t mind lots of happy cheering, Zumba is right up your alley. Most classes have lots of high energy people in them, so be prepared to cheer along.
Bring a water bottle and a towel- Trust me, I didn’t bring one of either the first time I went and I wish I had. I did more sweating that I thought I would (after all, Zumba is a full body cardio workout) and a towel and water bottle would have really helped me be more comfortable.
Arrive early if you are new- You don’t have to make a big deal out of it, but arrive 5-10 minutes early if it’s your first class to give the instructor a head’s up so he or she can help you and provide extra encouragement as well as answer any questions you may have before class gets started.
Read more by Christine here.
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Squats are a classic fitness move, and they can be quite challenging on their own. I have found that adding in new ways to do squats has helped me keep from getting bored with them, but also work slightly different muscles when I do them. Plus, with these different squats, you can find one that really works for you as they are all just modifications of the basic squat. So whether you have bad knees or you desire a change in movement, here are 5 different ways to up your squat game.
Suitcase Squat
The Suitcase Squat is a good way to help you strengthen your core and work on balance. It also helps you do more targeted toning. Suitcase Squats are great for making a squat a fuller body workout as well and providing some resistance.
Use any weight that you feel comfortable with and hold it in one hand the way you would lift a suitcase off the ground. Just like with lifting something, make sure to lift and do your squat with your core and booty/quad muscles and avoid bending over or using your back.
Barbell Squat
A Barbell Squat is similar to a Suitcase Squat except in this case, you are using two weights, one in each hand. You can hold the barbells in different positions and I like to even hold them above my head sometimes each time I go down in order to really challenge myself. Make sure you sticking your booty out and holding your chest up when you do the squat.
Sumo Squat
The Sumo Squat is so great for opening your hips and strengthening your inner thighs. It does require some balance, but this can be achieved over time as well. For a Sumo Squat, you want to make sure you are standing with your toes pointed completely out and straight. If this position is too hard for you, try a plie squat when your toes are only pointed slightly out. In either case, you will not keep your legs forward. Instead, you will open your hips and bend that way.
Half Squat
A Half Squat is a great place to start for those that suffer from bad knees or are just trying to get the squat position down. To do a Half Squat, you will not go down all the way, but rather do a short squat and only go down halfway. I like to use these in ‘bursts’ (at a faster pace) for strengthening and using it for cardio as well as strength.
Wall Squat
A Wall Squat is also good for those that maybe struggle to keep their chest up or a bad back. This squat will require a wall or any surface that you can lean against and be straight up. I am using a dugout for a baseball diamond in this case. Just basically ‘sit’ against it and using your core, hold the position for as long a you can and come back to a standing position. Repeat a few times and sit with a deeper intensity for more challenge.
Read more by Christine here.
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I have had the unfortunate experience of over-doing my workout a few times, especially when I was just starting out on my fitness journey, but also when I adding something new to my regimen. While most people can get achy after a workout, often the next day, overdoing a workout to the point of it being destructive can present a real problem. Here are some ways to know if you overdid your workout, why it matters and how you can prevent it in the future.
You are unusually thirsty even when you aren’t working out- If you are finding that you are very thirsty even though you are drinking water before, after and during a workout, you may be exercising too hard. This symptom comes from the fact that your muscles may actually be deteriorating rather than building up due to overworking them. You can prevent this by making sure not to push yourself too hard during training and listening to your body.
Muscle weakness or pain more than 48 hours later- It is completely normal to have muscle stiffness and soreness, even a day or two later, but if it is going on 3 days and the pain is still pretty pronounced, you probably overdid it. You could have even torn muscle or over worked some tendons. This can be avoided by listening to your body and warming up as well as making sure to do some stretching after.
You are more exhausted than full of energy- I usually am physically tired after a workout, but I also get internally energized from it as well. This is often what people call a ‘runner’s high’ if they are into that. This energy you should feel is due to a release of endorphins (the ‘happy chemicals in your brain’) and adrenaline. If you don’t have it, and feel absolutely beat after some gym time, you may have already burned through it during your workout.
How to Avoid Overworking Yourself During Fitness Training
Don’t workout too long- Working out too long is super easy to do, especially if you are like me and your workout time is your ‘me’ time. In order to set limits for yourself, set a timer on your phone that tells you when it’s time to quit. You can always come back again the next day.
Make sure to warm up and cool down- These are steps that many people skip and it’s understandable given that they aren’t all that fun ir intense. The truth is, working out requires you get your body ready for it and you help your body slowly come down in intensity after it. You don’t have to do anything elaborate, but try to walk a slow pace on the treadmill for 3-4 minutes after you run on it to help your heart rate return to normal and your muscles relax.
Plan on having some protein after every workout- Protein is important not only for building your muscles but for also helping them recover after you work them. Make sure to include a simple protein snack within ½ hour of working out. This can be something easy like a protein bar or shake too.
Above all, listen to your body- I know I have said it a couple of times here, but it is worth repeating. If your muscles are telling you they are done, listen to them. Sure you can sometimes push past it, but if you aren’t able to in a fairly quick amount of time, it may be your body’s way of trying to tap out for good reason.
Read more by Christine here.
]]>I use social media so much when it comes to talking about and sharing my fitness journey. I even made a separate account in order to do so because I wanted to find like-minded body positive athletes to follow and have a direct place to focus on it. There is something about the plus size and body positive fitness communities that really makes you feel good about yourself and motivated to conquer any goal you have. I have ‘met’ some amazing folks on instagram that inspire me every single time I scroll through my newsfeed. Here are some of my absolute favorites.
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Jennifer Mosley (@j_mosley88)
Why I love her: She has a lot of positivity to share and I really enjoy her real but positive stories she shares on her account. Nearly every picture of her on her account is showing that positivity in her wonderfully infectious smile.
Roz the Diva (@rozthediva)
Why I love her: Roz has been one of my favorite accounts to follow for a while and I love when I see her pop up on social media. She has some awesome insights about the plus size athlete community (she’s a trainer by the way!) and her raw humor is always welcomed by me. I love hearing her live her truth, because it’s often parallel to my own.
Carleen (@Curvyandstrong)
Why I love her: This account got my attention because she does interval training on runs/walks similar to myself. I love how she posts regularly so I can stay motivated and inspired all the time and she also hits the outdoors for hikes to get in some fit fun just like me, too. If you are an adventurer and fitness fanatic, this is one account you will love following.
Josie Stanford (@thegirlwholifts)
Why I love her: If her bright smile and pink hair don’t draw you in, the fact that she powerlifts will definitely intrigue you. Josie exudes confidence and strength and I love the videos she posts on her account of her lifting. Follow her for great mini-clips and you will find yourself becoming super inspired.
Cindy (@plus_size_gainz)
Why I love her: Cindy’s account is super fitness focused and I love that I can scroll through her pictures to find all kinds of videos, funny memes and inspirational quotes. She says on her account that she is no expert, just someone who’s on a journey and I can definitely get behind that.
Smiley (@phzuniquediva)
Why I love her: Smiley exudes realness and positivity. Her account is full of her bright personality and she has a passion for fitness and nutrition. She is a vegetarian and shares lots of delicious recipes on her account along with fitness motivation and self-love.
Myself, Christine Tolhurst (@sbg_fitness)
Yes, this is a shameless plug. Keep in mind, though, that I like to share my gym adventures as well as outdoor ones and lately, I have been uploading short videos of what I do while working out. And of course, I love to show off my Rainbeau Curves gear.
Make sure you also follow @rainbeaucurves for the newest collections and sales!
Read more by Christine here.
]]>I have read several articles online about how to use fitness equipment inside gyms, but very few tell you some of the unspoken (or rather spoken in the form of signs on many gym walls) ‘rules’ regarding gym etiquette. Someone having bad manners in a gym can almost make you want to have some bad manners yourself and yell at them, but I generally just hold it in as a silently hope not to implode with frustration. Avoid gym faux pas with these tips on gym etiquette that you may not have been told when you signed up.
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I have read several articles online about how to use fitness equipment inside gyms, but very few tell you some of the unspoken (or rather spoken in the form of signs on many gym walls) ‘rules’ regarding gym etiquette. Someone having bad manners in a gym can almost make you want to have some bad manners yourself and yell at them, but I generally just hold it in as a silently hope not to implode with frustration. Avoid gym faux pas with these tips on gym etiquette that you may not have been told when you signed up.
Wipe down machines when you are done using them- This is my number one for pet peeves. There is absolutely no reason why you should think it’s OK to sweat all over a machine and not wipe it down. Every single gym I have been to has spray and towels available to clean as you go. If you are very prone to seat like I am, bring a towel from home (a hand towel works great) to wipe yourself off.
Re-rack your weights- There’s a reason this is #2 on this list. It is the second most common thing I see at gyms that annoys me. I hate when I go to use a machine and someone has left their weights on it. While I am strong enough to move the weights off, there are many people that are not and if you do this, you are essentially making that machine useless to them. Also, pick up barbells off the floor. It’s not only obnoxious, but a tripping hazard.
Don’t hog two machines at once- I understand that people like to do circuit training, but this is something that should be done when the gym is not busy as it’s considered rude to take up a machine you are not using right then while others are waiting to use it. Find out what times the gym is not busy and choose a couple of machines that are really close to each other so you don’t have to do too much walking to get to them for the trade off.
Dropping barbells is obnoxious- Many gyms have posted rules about this, but it’s about as obnoxious as lots of loud grunting. Additionally, if the gym shares the building you could be annoying other businesses with it and besides, it’s really not necessary.
Don’t give advice unless someone asks for it- It can be hard to see someone using a machine ineffectively or doing a squat wrong, but unless that person asks for your help, don’t offer unsolicited advice. It can embarrass the person and potentially demotivate them. Also, you don’t know if they are just trying to work on form or if they have a disability.
Limit cell phone use- I take my cell everywhere in the gym because it’s great for passing time on the treadmill and listening to music. Unfortunately it can also become a distraction or tool of rudeness if used wrong in the gym environment. Make sure you take your calls off the floor and use headphones. Additionally, don’t hog a machine because you are scrolling through social media.
Give people space- Just like you don’t want to be that unwanted advice giver, don’t be the space invader. If there are other machines, don’t take the treadmill right next to someone you don’t know. Sometimes people like to be left to be ‘in the zone’ when working out and letting them have space allows them to do that.
Read more by Christine here.
My hips are one area that I find gets the stiffest if I don’t stay active. This area also tends to get stiff when I am super stressed out as well. This may be because there are so many muscles in the area and stress leads to tightening of the muscle groups. In fact, there are abductors, which are muscles on the outer thigh and adductors which are the muscles that connect at the inner thigh there. Altogether, this is a network of more than 20 muscles. Your hips are where your top half of your body joins the bottom half and if it is stiff in this area, you will feel it in your groin, legs, lower and mid-back as well as all the way up your spine. This affects your ability to move through everyday life.
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My hips are one area that I find gets the stiffest if I don’t stay active. This area also tends to get stiff when I am super stressed out as well. This may be because there are so many muscles in the area and stress leads to tightening of the muscle groups. In fact, there are abductors, which are muscles on the outer thigh and adductors which are the muscles that connect at the inner thigh there. Altogether, this is a network of more than 20 muscles. Your hips are where your top half of your body joins the bottom half and if it is stiff in this area, you will feel it in your groin, legs, lower and mid-back as well as all the way up your spine. This affects your ability to move through everyday life. Here are some hip-opening yoga poses to help loosen up this area of your body.
Butterfly Pose
The Butterfly Pose is one of my favorite simple hip openers. Sit on the floor/ground and lay your legs out as if you were going to sit cross-legged. Bring the soles of your feet together and hold them with your hands, if you can. If not, just place your hands wherever they are comfortable. Try to lay your knees as close to the ground as possible, stretching out the hips and inner thighs in the process.
Deep Lunge
The deep lunge is great for hip opening as well as a good back stretch. Start on your knees. Bring one leg forward and place the sole of that foot flat on the ground. Your knee should be bent at a 90-degree angle. With your other leg, point your toes down on the ground and hold them in that position. Let your knee rest on the floor. Gently raise your arms over your head and press into your stretch.
Alternatively, if you are in a standing position to start, simply do a lunge and gently come down on one knee. Stretch your hips and come up on your toes on your leg that is on the ground. Either way, make sure you do both legs.
Figure Four
I admit this one takes some practice, but it feels really great on your lower back and hips once you get it down. Stand on both legs with them about a hip length apart. Bring your hands to heart. With one leg, stack your ankle on top of your thigh, bending the knee of the leg on the ground slightly. Look up and arch your back a little. Hold this pose and breathe. Switch legs.
Frog Pose (Modified)
The frog pose unmodified is not something I am flexible enough to do yet so I modify it a bit and still use it. Start by sitting on your knees. Bring your head forward and at the same time open your hips and allow the knees to slide the hip open. Do it as far as you can that is comfortable. You can either keep your feet close to each other or apart, resting on your toes. This is a wonderful pose to sit in and breathe.
Tree Pose (Modified)
The Tree Pose can be done traditionally for a hip opener, but I also like to do it in a modified way to gently open the hips when they are especially stiff. This involves not bringing the sole of my foot to rest on my inner thigh while standing, but instead bringing one leg up at a time, and pointing my toes downward to further stretch the leg.
Read more by Christine here.
A couple of years ago, I decided that roller skating was something I wanted to do after not doing it for a long time (as in since my childhood…and I wasn't that good at it then!). That was a big mistake when I fell on my knee and hurt it pretty bad. I remember the sound of it hitting the floor and thinking that was definitely going to hurt in the morning and it did.
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A couple of years ago, I decided that roller skating was something I wanted to do after not doing it for a long time (as in since my childhood…and I wasn't that good at it then!). That was a big mistake when I fell on my knee and hurt it pretty bad. I remember the sound of it hitting the floor and thinking that was definitely going to hurt in the morning and it did.
I still have some knee pain and stiffness and this means that doing squats is often a challenge for me and not in a good way. I still wanted to work my quads and booty though, so I came across some moves that are good workouts for bad knees and they are very effective in building up the supporting muscles in the area so I can do squats again.
Calf Raises
Calf raises are excellent for building up muscles in the leg area and glutes, too. You do them by simply placing your hands out in front of you and standing on the ball of your foot, almost on the tippy toes. To add to this, I like to contract my glutes as I come up onto my calves.
You can also make this more challenging over time by simply doing one leg at a time or finding something to balance on.
Hamstring Folds
Start by laying on your stomach with your whole body flat. Bring up your calves as far up as you can go. Make sure you are using your quads, glutes and calves to do the work and not your knees. This will strengthen the muscles around your knee joints if you do it this way and will take the strain off your knees. To make it more challenging, use a resistance band.
Reverse Squats
I call these reverse squats because you are essentially doing the same workout just in reverse. Start by standing straight up and use your hips and back to lower your body to fold over as far down as you can go. Come back up and tighten your glutes, quads and lower back as you rise. You can make this more challenging by adding some barbells.
Ab Twists
Ab Twists don’t seem like they would help your lower body, but they do. These moves can strengthen your abs, glutes, and quads. They are also effective at stretching and since you are seated for them, they put almost no strain on your knees. Simply sit on the floor and bring one leg up to form a triangle (think of it like half sitting cross-legged). Using your abs and glutes, twist your body and contract your muscles and hold it. Then, switch legs and sides. You should feel it in your inner thighs and abs as well as your hips and glutes. You can add more of a challenge to this by using a medicine ball or kettlebell.
One More Personal tip: I have found that wearing compression workout leggings really can be a great support for knee issues. I highly recommend the compression capris or leggings from Rainbeau Curves.
Read more by Christine here.
]]>When I first started going to the gym, I noticed that many people used supplements and I was curious about using them. I asked my personal trainer at the time to give me a little bit of information on them and recommend some. I have tried many different kinds over the years and they are all basically falling into 3 different categories; Pre-workouts, post workouts and supplements for during your workout.
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When I first started going to the gym, I noticed that many people used supplements and I was curious about using them. I asked my personal trainer at the time to give me a little bit of information on them and recommend some. I have tried many different kinds over the years and they are all basically falling into 3 different categories; Pre-workouts, post workouts and supplements for during your workout.
Of course, depending on your own needs there might be more you want to explore, but for now, I am going to talk about these three basic types.
Before I get into the general 3 categories, I think it’s important I clear up some of the myths about supplements. Don’t feel bad if you have some preconceived notions about fitness supplements. Most people do. I definitely had some of my own. Here are some of the common ones and what the truth is.
“Only bodybuilders or pros need these”- This is probably one of the most told myths about fitness supplements out there. You are an athlete if you participate in sports. You don’t need to be a pro in order to consider yourself one. This means these supplements are for you, too! All active bodies can benefit from them.
“They contain stuff that is terrible for you”- Actually, fitness supplements can contain stuff that your body needs that it may be lacking when you lead a more active lifestyle. I take one that is basically a cocktail of vitamins! I call it drinking my vitamins and I feel like it really helps not only with my fitness plan, but also I have seen an improvement in my skin, overall energy levels and even my moods. The key is to get a good one and check with your doctor about your needs.
“Supplements are the perfect way to replace foods in your diet”- No, no and nope. Fitness supplements should be just that; a supplement. They should never be used as a way to replace entire food groups or meals in most cases. Sometimes, I like to have a protein shake as a post workout, but I always enhance it with fruit to make it a square meal.
“They don’t really work. It’s all placebo”- This was something I wondered, too. I mean, let’s face it; supplements aren’t exactly cheap. It was a risk for me to take when it came to buying them and seeing if they work. I actually found that they do and I get more energy during my workouts and less cramping and pain after. Plus, when I added in extra protein, I saw visible results.
3 Different Kinds of Fitness Supplements
Now that I have discussed some common myths about supplements, here is some information on the basic three types of fitness supplements so you can decide which ones you want to try.
Pre-workouts- Pre-workouts will give you more energy. They are my favorite one to use because when I started using them, I saw my energy skyrocket and my goals started to become more attainable. They also help increase blood flow which helps your muscles work harder. There should be some caution used when trying pre-workouts, though. They often contain some ingredients that can make some people uncomfortable.
Most of these pre-workouts contain caffeine, so if you are sensitive to it, be aware that this can have a negative effect on you. There are some without it, and they mostly contain a mix of extra B vitamins instead.
Also, many contain niacin. This helps with focus during your workout, but some people describe the feeling they get with it as a burning or tingling sensation. This usually subsides as soon as you start working out, but for some people, they just can’t stand it and so they skip it.
Pre-workouts should be drank at least 15-20 minutes before working out. I strongly recommend not using them if you workout at night or in the evening as they will keep you up for hours.
Supplements for during your workout- Most supplements that you take during a workout are basically a boost in amino acids called BCAAs. These are acids help build our muscle. These types of supplements will help your muscles from feeling too fatigued after and they can act as a kind of fuel for them during your workout.
BCAA stands for Branch Chained Amino Acids and this is a special amino acid that the body can use up right away. They are perfect for keeping up you from losing muscle mass and helping you build it instead. I also find that they help with post-workout muscle pain.
Post-Workouts- Protein is the most common post-workout taken by most people. Post-workouts will help aid you in a few ways. First, they help replace lost energy from your workout. Without them, you are likely to feel very tired.
Second, they can help rebuild muscle. When you work out, especially if you lift weights, you are putting tiny tears in your muscles. These can be repaired when you add protein.
A post-workout should be taken within 45 minutes to an hour after working out so plan on making it as soon as you get home from the gym if you can for it to be most effective.
Please note that I am not a personal trainer or medical professional. I am writing from my personal experiences. Before starting any of these supplements or altering your diet should be only done under the direction of a doctor.
Read more by Christine here.
Walking is one of the simplest ways to fit in a workout every day. Many times, you can do as little as 15-20 minutes if you are crunched for time. Walking is great for cardiovascular health and it keeps your body from becoming stiff. Walking is also the perfect activity because it’s free and doesn’t require any gym.
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Walking is one of the simplest ways to fit in a workout every day. Many times, you can do as little as 15-20 minutes if you are crunched for time. Walking is great for cardiovascular health and it keeps your body from becoming stiff. Walking is also the perfect activity because it’s free and doesn’t require any gym.
But what if you are tired of your walking routine? What if it's starting to become to routine and boring? Are you up for a way to challenge yourself? Here are some excellent tips on how to make your walks more effective and challenging that anyone can try.
Try a different route- The easiest way to change things up is to change your scenery. Instead of taking the same route every day, find another one. If you have done everything near your home, try doing routes near your work. If those start to get boring, try city parks.
Go for a hike instead- There are so many places you can go to hike that don’t even require you to put on hiking boots in most places. Around where I live, we have paved and well-marked out trails in our parks and when I am feeling bored with the blocks near my home, I head to these spots for a little change. Not only is this a change in scenery, but it includes some inclines as well that provide a challenge.
Add weight to your walks- A good way to get more challenge from your walks is to simply carry a backpack with something in it. It can even be some actual weights. Try adding 5, 10 or even 20 pounds to a backpack and walk with it on. I DON’T recommend using those wrist or ankle weights to add weight to your workout, however. They can restrict your movement in an unnatural way and lead to injury.
Try interval jogging- If walking is getting too easy for you try jogging or running. You don't have to do it full throttle or the whole time. Instead, choose how long you will walk and how long you will run and do it alternating. For example, I started off with 2 minutes of walking with 1 minute of jogging when I added intervals in.
Get a walking partner- A workout buddy is great for motivating you but they can also make a boring walk a fun one again. Now you have someone to challenge you as well as talk about whatever’s on your mind.
Use technology to push yourself further- Pedometers are excellent for pushing yourself to walk more. Set a goal for steps rather than time and you will probably see that using a pedometer will allow you to push the goal line a little further.
Do shadow boxing- I may look silly doing it, but one of my favorite things to do when I walk is to shadow box. In fact, I put on my headphones and listen to “Mama Said Knock You Out” by LL Cool J when I do it because it makes me feel fierce. Shadow boxing is simply boxing the air with uppercuts, cross punches and hooks. I do them to the music and every time the main chorus comes on.
Read more by Christine here.
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Use them for strength training during a pose- You can’t really see it in this picture because it kind of melts into the background and my awesome Rainbeau Curves capris, but I have a yoga block between my thighs. I added it there so I could squeeze it while I do various poses for added body-weight strength training. You can use a yoga block in a similar fashion.
Modify poses and add length- I know for me, there are still several yoga poses I can’t do on my own due to not being flexible enough. This means I need to use my yoga block so I can make the ‘ground’ come to me. For instance, if you can’t quite do downward dog because you lack flexibility in your legs, you may use a yoga block to add just a couple more inches to the ground like I am doing in this image. I use my yoga blocks to also do advanced poses (or at least attempt them!) such as camel pose.
Use them to practice balance- Yoga blocks come in handy for upping your practice because you can use them to balance on and challenge yourself with poses you are trying to master. My yoga block is a harder foam material, so it is rather hard to balance on. This makes a pose like tree pose even more challenging. The harder the material, the easier the balance will tend to be so you could buy several blocks made of different materials to use. More advanced yogis can also get two of them and do poses that require two hands on the ground, but instead balance on the two blocks.
Properly align or position your body with them- If you don’t know where to align your shoulders, for instance, a yoga block can come in handy for training yourself to find the alignment with a tool. You can also use them to place under your hips for better stretching of your pelvis and legs.
Read more by Christine here.
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I'll be honest and say I really hated lifting and doing strength training at first. I really preferred cardio because it seemed like more fun. Also, I didn’t understand why I needed to lift weights. After all, weren’t weights for people that wanted to get all beefy? This was completely the wrong attitude to have! I now really enjoy lifting and challenging myself on the weight machines. If you are new to strength training and need some help, here are my strength training tips for beginners so you don’t feel intimidated anymore.
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I'll be honest and say I really hated lifting and doing strength training at first. I really preferred cardio because it seemed like more fun. Also, I didn’t understand why I needed to lift weights. After all, weren’t weights for people that wanted to get all beefy? This was completely the wrong attitude to have! I now really enjoy lifting and challenging myself on the weight machines. If you are new to strength training and need some help, here are my strength training tips for beginners so you don’t feel intimidated anymore.
Start slower and don’t over-do it- Everyone wants to hit the machines and lift heavy. You may even make this mistake once or twice. The problem with lifting too much too fast is it will hold you back from getting to that level by damaging your muscles. You could also seriously injure your joints.
Learn the proper form- I see so many people using a form when doing weights at the gym that is easy to do, but not going to get you anywhere fast. The issue is they lock their joints when they lift. This is putting too much pressure on your joints to do the work when you want your muscles to be doing it. Instead, try to have controlled, smooth movements and stop and go back right before you flex your joint. Use your muscles to guide you back.
Begin with 2-3 days a week max- Strength training is a marathon, not a sprint. Doing more than this at first won’t make you toned any quicker. Instead, it may make you have super tired and injured muscles. Also, don’t get too caught up in ‘leg day’ or ‘arm day’. Instead, focus on both or strength training exercises such as barbell squats that tone both when you are first starting out. This will build overall strength.
Ask how to use a machine if you don’t know- If you are in the right gym, the people behind the counter should have no problem at least showing you how a machine is used. It is much better to ask than risk injuring yourself or skipping a certain machine that may benefit you because you are afraid to simply ask how to use it.
Figure out how much weight you should add with this simple trick- If you are unsure how much weight you should be lifting, try to do 15 reps (movements of the machine) with a low amount. If you can easily do this and not be powering through the last couple, you need to up your weight.
Do Cardio AFTER weights- Many people do their 20 minutes of cardio right before weights. This is not necessarily the best way to do things. For one, you are potentially fatiguing your muscles before you get a chance to lift. I started doing my cardio after and I found I perspired more and felt more energized after when I did it this way.
Always do a warmup and stretch after you lift- Just because you might not want to go full-throttle with your cardio before you lift does not mean you should skip it altogether as a warm-up. I like to walk on the treadmill for 10-15 minutes to warm up my muscles and get them ready. You can also use foam rollers to wake your muscles up pre-workout.
Stay well hydrated- It only takes one (or maybe two times if you are bull-headed like me!) time to not be hydrated enough and get an awful charley horse or leg cramp that wakes you out of a dead sleep to know how important hydration is when it comes to strength training. Make sure you drink plenty of water before, during and after your workout. This is especially important if you have upped your protein intake or use pre-workout powders.
Up your protein- Speaking of upping your protein intake, you definitely should be doing this if you workout and want to build muscle. You do not have to eat meat, but you should supplement extra protein sources. To find out exactly how much, check with a personal trainer or your doctor as everyone’s goals and needs are different.
Read more by Christine here.
]]>If you look at pretty much any fitness website, you will see that building a booty is talked about a lot. Your butt, or Gluteus Maximus, as it is scientifically called, is the largest muscle in your body. Aside from wanting a butt that is different than what you are working with right now, there are many great reasons to work out this area. First, your booty muscles can make your pelvic area stronger leading to less hip and lower back pain as well as knee pain. Have a more toned booty can also lead to better performance if you are a runner like me. If you are ready to get your butt in gear, here are my 5 favorite booty building moves.
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Pop Squat- I really enjoy doing this move because it is not only great for building a booty, but it’s also an incredible cardio workout, too. To do a pop squat, you start in a squat position and then ‘pop’ up to a jump. If you need to go lower with your squat in order to get a good jump, do whatever feels comfortable as long as you hold the correct squat position. A good squat position means not leaning forward with your back, but rather sticking your booty out and holding your chest up.
Deep Squat- the deep squat is basically a mixture between the yoga position named the Garland Pose and a regular squat. Instead of making it about hip opening, use it t build that booty. Simply do a regular squat and go deep to the ground as far as you can and go back up. This can be hard on knees so if that’s a trouble area of you, don't push it too hard.
Side Leg Raises- These are simple to do and may help your core as well because they require some balance. Simply stand straight up, do not lock your knees and using your glutes (not your hips), lift a leg up. Take turns doing it with both legs. Side leg raises can be done with modifications such as using a yoga strap to get the leg higher or a wall to lean against.
Backward Kicks- Backward kicks, or as some call them, donkey kicks, as a good way to work your booty, too. These are similar to side leg raises except you are putting a leg behind you instead of on the side of you. Switch off legs and make sure it is not your hip joints doing all the work, but rather your gluteus maximus muscle.
Deep Lunges- A lunge is a classic glutes and core workout, but a deep lunge can make it more challenging. To do a lunge with good form, hold your chest and shoulders up and back and keep your chin up. Resist the urge to look down. Bend both knees with your legs separated at about a 90 degree angle. To do a deep lunge, bring your leg that is behind you lower by lowering your knee and moving your foot back. Make sure to switch legs and do both.
As with any of these exercises, make sure you are engaging your core so you strengthen it and don't use your joints to do the work, but rather your muscles. It will take some time to train your body to do it.
Read more by Christine here.
]]>As much as I try to unplug, I admit I am pretty glued to my phone. It’s hard to resist looking at my friend's funny memes on Facebook or the newest picture from my favorite account on Instagram. We are surrounded by apps everywhere and it’s pretty easy to see that social media has become a way of life for many of us.
This can be a positive thing or not, depending on how you use it. I have found that while social media can be distracting, sucking up lots of free time that could be spent doing other, more productive things, it can also be a powerful tool when it comes to fitness. Here are some ways I use social media to motivate my own fitness journey.
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As much as I try to unplug, I admit I am pretty glued to my phone. It’s hard to resist looking at my friend's funny memes on Facebook or the newest picture from my favorite account on Instagram. We are surrounded by apps everywhere and it’s pretty easy to see that social media has become a way of life for many of us.
This can be a positive thing or not, depending on how you use it. I have found that while social media can be distracting, sucking up lots of free time that could be spent doing other, more productive things, it can also be a powerful tool when it comes to fitness. Here are some ways I use social media to motivate my own fitness journey.
Use it indirectly to motivate you while you work out- I admit it. I’m that person on the treadmill going at a fast-paced walk and glued to my phone. I often will pick stuff I need to get done (like answering emails for instance) and save it for my time at the gym. I may not be getting a super cardio workout, but it’s better I’m moving than not while I do these mundane tasks. If you don’t have any tasks to do, use your treadmill time for facebook instead. (Don’t walk around outside on it, though, as this could make you distracted to the point where you are unsafe.)
Use social apps for fitness- There are a few apps out there that I really enjoy that are social media and fitness related. If virtual points move you, try Fitocracy. If you want to chat with others and have access to lots of information related to fitness, I enjoy Sparkpeople. PumpUp is like an instagram for fitness folks with with free workouts.
Post your pictures to keep yourself motivated and find like-minded others- Even if you don’t join a specific fitness social network, there are still plenty of like-minded people out there to connect with. I like to post to my Instagram account and use hashtags that draw in the people I want to connect with. I find I gain followers and get a little “love” this way and that keeps me motivated. In fact, I will often post a picture right before I work out and watch people comment and like it to motivate me right during my workout when I need it the most.
Follow inspirational people- One way to like to stay motivated when I feel like giving up is to follow people that are like me (plus size fitness folks or plus size runners, for instance) so that I can see them in my feed and feel motivated by it. Often, just a motivational meme they post will convince me to keep at it.
Ask for support and stay accountable- When I was trying to train for my first 5K, I reached out to my friends on Facebook to motivate me when I wasn’t feeling it. They would give me mini-speeches about how great it will feel when I do my first 5K. Now, I post some selfies and share my struggles with getting over a fitness hump and I get lots of advice, love and support and it keeps me going.
Read more by Christine here.
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I first discovered layered smoothies last year on Pinterest and Instagram and I instantly fell in love with the idea of them. I mean what could be better than a smoothie that not only tasted fantastic, but also looked almost too good to eat?
I noticed that some of the recipes for making them were overly complicated and almost made them like a milkshake when you consider how much sugar was in them and they were super complicated! I set out to make an easy recipe that could be done in just a few minutes with only a few ingredients.
The outcome is this delicious red, white and blueberry smoothie that’s layered to perfection, patriotic and tastes amazing. You can even make it completely vegan, too!
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I first discovered layered smoothies last year on Pinterest and Instagram and I instantly fell in love with the idea of them. I mean what could be better than a smoothie that not only tasted fantastic, but also looked almost too good to eat?
I noticed that some of the recipes for making them were overly complicated and almost made them like a milkshake when you consider how much sugar was in them and they were super complicated! I set out to make an easy recipe that could be done in just a few minutes with only a few ingredients.
The outcome is this delicious red, white and blueberry smoothie that’s layered to perfection, patriotic and tastes amazing. You can even make it completely vegan, too!
Red, White and Blueberry Smoothie
Ingredients:
For the Strawberry Layer:
½ Cup Almond Milk
⅓ Cup Vanilla or Plain Yogurt
Handful of Ice
Handful of Frozen Strawberries
For the Banana Layer:
2 Frozen Bananas (see instructions on how to do this)
2 Handfuls of Ice
⅓ Cup Vanilla or Plain Yogurt
3 Tbsp. Almond Milk
For the Blueberry Layer:
1 Cup Frozen Blueberries
½ Cup Almond Milk
⅓ Cup Vanilla or Plain Yogurt
Handful of Ice
How to Make Red, White and Blueberry Smoothies:
Start by freezing the bananas. You can most effectively do this by lining a cookie sheet with parchment paper and slicing bananas, then laying them as a single layer on the sheet. Place in the freezer for 4 hours. Remove them and place in a zipper style freezer bag. Hint: I like to use spotty brown bananas because they are sweeter.
To make the layers, simply add the ingredients and pulse/crush until smooth. You want it to be thick so the layers don’t melt into each other.
After each layer, place your cup in the freezer as you make the next layer. Smooth out each layer with a spoon.
Top with fresh or frozen berries and enjoy! This recipe makes approximately 4 (8 oz.) smoothies so there’s plenty to share!
Tips:
-Eat it with a spoon if it’s too thick. I like to even leave mine in the freezer and let it get harder to eat like ice cream sometimes.
-You can kick up this smoothie by adding in protein powder (to the banana section since it’s the sweetest). Just add a bit more almond milk.
-Try it with flax seeds! This adds some extra nutrition. I like to add ground flax to the blueberry layer.
-Make it vegan by using yogurt alternative (there are some great rice and soy ones out there).
-If you need a little bit of sweetener, try a couple of drops of stevia extract.
Read more by Christine here.
I find myself often hit with stress as summer approaches. You would think this would be the time of year when my stresses would float away, but being the type A personality I am, it’s my busy season both professionally and personally and this leads to so much planning and lining up activities that the stress really starts to take over. I use yoga to deal with my stress because it is one of the things I can do in the quiet of the morning when everyone else is still peacefully sleeping. I find that I don’t even have to do more than 5 minutes of these poses to find myself in complete ready-to-conquer-the-day bliss.
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Keep in mind that you don’t need to do all of these poses, but find out which ones relieve the most stress for you and spend your time on those. I did try to choose poses that move from one another into the next, just in case you wanted to do all, though.
Puppy Pose
Come down to your knees and gently lean forward placing your arms and hands in front of you and your forehead resting on the mat. Keep your arms bent at the elbow and your forearm resting on the mat. Align your hips with your knees. This pose helps relieve stress on your shoulders and back. Breathe in and out slowly.
Seated Salutation
Sit with your legs crossed in a position you find comfortable. You can place a pillow behind you if you need it for support. Closing your eyes, and breathing in, bring your arms up to the sky and hold. Breathing out, open your eyes and bring your hands to center near your heart. This pose is great for opening your heart.
Thunderbolt Pose
Thunderbolt is very calming because you focus on your breathing. This one is super easy to move into after seated salutation, too. Come to your knees and place your hands on the top of your thighs. Breathing in, cross your arms across your chest and place your hands under your arms on the sides of your ribcage. Concentrate on your breath and relax.
Reclining Buddha or Reclining Bound Angle Pose
I find hip openers extremely relaxing. This pose really helps you open your hips and pay attention to breathing as well as relieving lower back tension. Start by sitting and gently laying back. Place the soles of your feet together and open your legs at the knee. You can modify this as most people are not immediately this flexible. Simply get a rolled-up towel and place in under both knees and open until you are comfortable. Place your hands on your tummy and concentrate on your breathing, making sure to breath in with your nose and out through your mouth.
Mountain Pose
This pose is a great ending pose because it gets you off the floor. And, it’s very simple to do. Simply stand and lined up as possible with your knees, hips and back as straight as you can without locking joints. Bring your arms out from your sides a bit and face your palms up. Breathe and end.
Read more by Christine here.
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Running is probably one of my favorite solo sports out there. I find so much peace when I am out there. It’s just me and my legs. Time to reflect and let go as well as push past my limits and come out victorious to myself on the other side.
Because running is often something I do by myself, there are some safety concerns in both outside threats and physical ones. Here are 7 safety tips for runners if you are thinking of taking it up.
Running is probably one of my favorite solo sports out there. I find so much peace when I am out there. It’s just me and my legs. Time to reflect and let go as well as push past my limits and come out victorious to myself on the other side.
Because running is often something I do by myself, there are some safety concerns in both outside threats and physical ones. Here are 7 safety tips for runners if you are thinking of taking it up.
7 Safety Tips for Runners
1. Make yourself visible to traffic- As a driver, I can’t tell you how many times I saw a runner out there that wasn’t very visible. The problem, I think, is too many runners forget that dawn and dusk (the time lots of runners are out) is also a time with lower visibility for drivers on the road. To combat this problem, make sure you wear bright, reflective clothing (Rainbeau Curves often has reflective logos!) as well as consider getting some lights. I have a light set that snaps onto my shoes to help me be more visible.
2. Be sure to stay hydrated before, after and during- I learned the hard way that staying hydrated is essential for runner safety once during a run. I was running and I hadn’t really considered drinking water before I left and forgot my water bottle at home. Mid-run, I suddenly got a terrible sharp pain in my calf. I will never forget how much that hurt. Make sure when you run you stay well-hydrated, especially when you are running during the summer months when you are more likely to be dehydrated.
3. Use trails that others do- They say there is safety in numbers and with running this can be very true. Try to pick trails and walking paths that others use regularly. Not only will you see other runners out there so you can feel safer, but police and the public often patrol these areas more, too. Additionally, well-used trails are often better maintained so you are less likely to trip over things in your way.
4. Be careful with headphone use- I really love to listen to music when I run. It helps me keep pace and focus on something. I started using my headphones on a lower volume and with only one ear in for safety though. I realized I needed to be able to hear cars as well as be more aware of my surroundings.
5. Pay attention to traffic and go against it- When you ride a bike, you are usually advised to ride with the flow of traffic. This is because you are on wheels. As a runner, you should run against traffic because it will allow you to see cars before you and able to stop and avoid accidents.
6. Let others know you are leaving- I always let someone know I am leaving home to take a run when I do. I do this for a couple of reasons; so, if they wonder where I am going, they will know, but more importantly, so if I don’t come back in a reasonable time, they can send for help. I also try to let them know approximately where I will be running, too.
7. Be polite to drivers and others on the road- One of the worst things you can do that can put you and others in danger is to not use your manners. This seems silly, but it’s very important. Using your manners keeps you and others safe because it allows you to give right of way. Using your manners as a runner means stopping at crosswalks and waiting for drivers to wave you on as well as telling people walking on the sidewalk that you are passing on the right or left of them.
Read more by Christine here.
Vacation is a time to break our routines and enjoy some care-free time without worries or stress. This doesn’t mean that fitness needs to be forgotten, though! If you are anything like me, I miss my time spent in the quiet hours of the morning doing yoga or my time busting out a 5K on the elliptical in the evenings. It’s my warrior time and even on vacation, I don’t want to miss too much of it.
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Vacation is a time to break our routines and enjoy some care-free time without worries or stress. This doesn’t mean that fitness needs to be forgotten, though! If you are anything like me, I miss my time spent in the quiet hours of the morning doing yoga or my time busting out a 5K on the elliptical in the evenings. It’s my warrior time and even on vacation, I don’t want to miss too much of it.
On top of not wanting to miss it, I have found that if I get out of the routine too much, I tend to slack off when I get home. They say it takes 30 days to create a habit of something, but it only takes a few days of not doing it to throw you off again! Here are some tips for how to keep up with your fitness routine while on vacation.
How to Keep Up with Your Fitness Routine While on Vacation
Stay at a hotel with a gym or fitness center- Many hotels, even moderately priced ones, offer basic gyms or fitness rooms. When I go on vacation, that’s one of the things I look for. Usually it’s nothing super special, but I don’t do much but hop on the treadmill or elliptical in my home gym, anyway. One word of caution though; make sure you understand the gym’s hours. Some hotels close them at a certain time so don’t expect to hop on that treadmill at 2 am.
Use your chain fitness center pass if you can in other cities- I belong to a gym that has locations all over the US. Become of my membership, I can go to any of the locations, anywhere. I like to find out where the nearest one is in relation to my hotel or where I am staying so I can take advantage of it while I am gone.
Map out local parks near your hotel that the folks who live there are likely to be using- Most cities have awesome city parks to enjoy a nice run or walk. I like to bring my yoga mat with me (on car trips) and find local parks to do yoga in. I have found some pretty cool places over the years. If you are unsure where to go and what parks are safe to jog in, ask the front desk of your hotel and they can probably point you in the right direction.
Schedule in your workout time- If you are anything like me, you like to keep a schedule on vacations. If you do this, make sure to schedule in workout time, too. This doesn’t even have to be rigorous! It can even be a family stroll by a river or a chance to play at a local playground.
Use vacation plans as fitness plans- Make one of the things you do an activity that can count as a workout without even knowing it. Some ideas include renting bikes for the afternoon and seeing the city, going swimming in a local lake or taking a hike in the surrounding area.
Pack fitness equipment for hotel workouts- If you really are struggling to fit in fitness, or you are on a trip solo, one of the best ways to keep up with your fitness routine while on vacation is to pack equipment. (No, I’m not talking about heavy kettlebells or dumbbells!) Items like resistance bands and jump ropes weigh virtually nothing and can fit in very tight spaces in your already stuffed suitcase. These items can be used in your hotel room or just outside of the hotel for a quick bit of cardio or strength training.
Read more by Christine here.
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I have always suffered from painful cycles. This started when I was a teenager and used to be so bad that I would need to stay home from school some days. I use the traditional methods of relieving them such as warm packs, baths and over the counter menstrual pills, but I have found yoga to also be very useful. Not only am I doing positions that help ease lower back tension, belly cramping and hip opening, but I also find that the act of doing yoga and the quiet breathing that it requires helps me calm the painful bloating I often deal with. Here are some great yoga poses for menstrual relief.
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Side Twist Pose
This pose helps with feeling refreshed and helping your lower back. Start by laying flat on your back and bring your knee up and move your hip over to the side. Keep your shoulders pressed flat and one or two arms straight out.
Happy Baby Pose
I modify this one because I carry all my weight in the front so my belly tends to get in the way. I start by laying flat on my back, sometimes with a pillow wedge for ease and comfort like in the picture. Opening my hips, I lean forward and grab my feet. This position helps ease lower back pain.
Wide Leg Pose
I really love this pose for my hips and boating as well as menstrual headaches. This one is pretty easy to do as well. I start by spreading my legs as far apart as I can safely hold them and then lean over grabbing my ankles.
Locust Pose
This one is a bit of a challenge for me as I don’t have a lot of flexibility in my back or shoulders, but I fit it great for relieving boating. Start by laying on your stomach flat. Lift your hips so your legs are up or you can simply lift them at the knees like I do. Next, place your hands behind your back and lift them up if possible. Hold this for a few moments and the relax.
Cobra Pose
Cobra takes the pressure off your lower back and stretches it instead. I find it incredibly restorative during this time of the month. It also can be energizing. Start by laying on your stomach with your feet flat. Using your shoulders, lift your chest/heart and hold it.
Sphinx Pose
This is another way to do something similar to the cobra if you find it too hard to hold. Rather than coming up all the way, simply rest on your arms just like a cat does.
Thunderbolt Pose (with Modification)
Thunderbolt really helps with front pelvic cramping. Start by simply sitting on your knees. This is a thunderbolt pose. I like to add the addition of lifting my arms up and reaching back to stretch my abdominal area.
One last note; I use a wedge pillow or blocks to comfortably get into these positions because I try to be extra gentle with my body during my period. Also, I find with bloating and cramping that I am less flexible. There is absolutely nothing wrong with modifying any and all positions in yoga with tools. I hope these poses help ease some of your monthly woes.
Read more by Christine here.
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I can’t tell you how many times I felt like giving up in this fitness journey. I wasn’t always an athlete. In fact, I used to tell people I hated sports and was not interested at all in being active. I used to defeat myself before I even started by telling myself that my chronic pain kept me from doing any fitness activities. While it may be true that I have challenges, what is also true is, I am capable, able and strong. And starting over doesn’t mean I failed. It means I desire to go on.
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If you struggle with feelings of self-doubt or you just need a pick-me-up so you can go back out there and kick butt, here are some mantras when you feel like giving up that will hopefully inspire you to keep going.
Read more by Christine here.
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When people find out I am a runner, they are often surprised. Not only because I am a powerful plus size woman, but because I am also pretty open about the fact that I suffer from chronic pain. The truth is, running is something that helps me cope with dealing with chronic pain and the depression that can sometimes accompany it. I was never a runner until a couple of years ago when I suddenly decided on a whim to sign up for a 5K. I have done several since then and they always make me feel so accomplished. I remember that I can’t give up. I feel great personal achievement. If you want to start becoming a runner, here are some tips to become a runner at any skill level.
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When people find out I am a runner, they are often surprised. Not only because I am a powerful plus size woman, but because I am also pretty open about the fact that I suffer from chronic pain. The truth is, running is something that helps me cope with dealing with chronic pain and the depression that can sometimes accompany it. I was never a runner until a couple of years ago when I suddenly decided on a whim to sign up for a 5K. I have done several since then and they always make me feel so accomplished. I remember that I can’t give up. I feel great personal achievement. If you want to start becoming a runner, here are some tips to become a runner at any skill level.
Start with a C25K program- When I first started running, I used a C25K program. ‘C25K’ is an acronym for ‘Couch to 5K”. It’s easily found online in various forms and there are even some Facebook groups for it. Basically, C25K is a program to start building your stamina. It helps those that have never ran before prepare for their first 5K. If you feed off lots of support from a community, I highly recommend it.
Try Interval Training- Interval training helps you build your stamina. The idea is that you run/jog with walking/power walking in between. A typical interval I started with was 1 minute of fast with 1 ½ minutes of slow. I would choose a distance to go or an amount of time and do this the whole time. Eventually, I could go faster for longer.
Use Apps that Help You- There are some great apps out there to help you gain stamina or encourage you to run daily. Two of my favorite are available on Apple iPhones and they are called Spring and Runkeeper. Spring is a great one for interval training as that is what it is for. You basically pick your preferred music genres and artists and tell Spring how long you want to train and it will play snippets of songs for the duration of your intervals that meets your Beats Per Minute. It gets ‘smarter as you use it and plays music you enjoy. Runkeeper tracks your workouts via GPS and tells you as you go how far you have gone, your average pace as well as current pace with options to add calories burned. It will also give you reminders to get out there at a time you select.
Dress the Part- You definitely want to dress the part if you will be a runner. Stay away from 100% cotton such as t-shirts and sweats. You will want a wicking fabric because I can guarantee you will work up a sweat and you need a fabric that helps you keep going. I also like to wear compression gear because it helps with my swelling. (Rainbeau Curves has some amazing compression bottoms!)
Get Fitted for the Right Shoes- Don’t just pick any shoes and hit the pavement. You will want specific shoes for running because they will give you the proper support and bounce-back. If you can, I highly suggest getting fitted at a sports shoe store and to do it in the morning or after your workout when your feet are the most swollen. This will ensure proper fit.
Know It Will Be Hard for A While, But Don’t Give Up- I started running several times and gave in and quit several times. The time I stuck with it, I found that after 6 weeks or so, I was not longer as tired and wiped out as I was. It’s just a matter of keeping it up. You will build your fitness level over time.
I hope these running tips help you have the confidence to get out there and shine!
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Christine is wearing the Andrea Legging and the Marisa Zip-Up Jacket in Dreamy Blooms.
Read more by Christine here.
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