As part of healthy eating, this food may assist in achieving and maintaining a healthy body weight because it is low in fat.
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1Make-up for a missed workout.
Don’t worry, you can still fit something in. While watching your favourite TV shows do some strength training moves: lunges, squats, crunches—mix it up. Giving yourself mini, achievable health goals can go a loooong way.
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2Lift weights & your spirits.
Studies show that even a little bit of exercise can affect the mood-controlling parts of your brain. Try a bicep curl by standing with your feet shoulder-width apart. Place your arms at your side and slowly bend your arm, bringing the weight up toward your face. A couple of reps might just relieve the day’s stress. Remember to keep your back straight, avoid rounded shoulders, and remember to breath while you curl.
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3Change your scenery.
Trade the treadmill for some new terrain and explore a great path in your neighbourhood. Tired of running? Go for a long hike or a swim. A new environment can breathe some fresh air into your routine.
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4Be a team player.
Join a recreational team at work or organize a day for you and your friends to play a game of kickball. Don’t worry about not being a great athlete—you burn calories whether you make contact with the ball or not.
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5Take the magazine with you.
Scan the headlines on the stationary bike. Podcasts and audio books make great workout companions too.
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6Check your bags.
Not your goals. Take your gym clothes on your next trip and take advantage of hotel gyms and swimming pools. The equipment might not be state of the art, but there's never a shortage of towels. Hotel with no gym? Try push-ups and lunges in your room.
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7Make prime time your prime time.
Instead of taking a seat on the couch, find a spot on the floor and concentrate on strength training during the half-hour episode. Side crunches and leg lifts will help tone your core without blocking your view of the tube. At a commercial, take your heart rate up a notch with sets of jumping jacks, lunges and push-ups. You'll stay caught up on your favourite shows and your fitness routine.
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8Get moving at work.
More and more occupations require workers to sit in front of a computer for 6 or more hours. And that lack of movement can take a toll on your body. Make a point to move every hour, whether it's to physically deliver a message or just to circle the office. It will help you get to know your coworkers and restore some fitness to your 9-to-5.
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9Take a class.
Signing up for a spin or aerobics class at your local gym is obviously a great way to get into shape. But classes also come with more incentives to work out. The fact that you pay for it will push you to get your money's worth and the energy from everyone in the room will help improve yours. Don't worry if you don't know all the steps at first—think of what a big step you're making for yourself.
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10Optimize your playlist.
Music has an amazing power to pump us up and get us going. Rather than relying on shuffle to get you through a workout, organize your songs carefully. Put your favourite songs at the beginning, middle and toward the end of the time you'll be working out to motivate you. Change it up every week by adding new songs or switching Mp3 players with a friend.
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11Buddy up.
Working out with a friend is a great way to stick with a fitness routine. Meet each other for a run in the morning or take an aerobics class after work. Just make sure you partner up with a pal you can count on to push you and help you reach your goals.
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12Dress for success.
Before you start any kind of exercise routine make sure that your body is well supported. This means comfortable shoes, a strong sports bra, breathable fabrics, and even a headband. The less you have to fuss with during your workout (i.e. tugging at your shorts, pushing hair out of your eyes) the more you can focus on achieving better results.
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13Hop to it.
Boxers aren't born lean and mean. It takes dedication and a little help from an 8-foot piece of rope. Jumping rope provides such a great full body workout. So, next time that gym membership starts to pinch your pennies, pick up a rope and start hopping.
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14Every minute counts.
Don't eliminate your exercise for the day just because you have a full schedule. If you're crunched for time, then crunch your routine. Simply decrease the frequency or duration to accommodate your workout. You'll feel better knowing you did something.
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15Get a good base
When you're doing a standing exercise, make sure that your legs are a good width apart. Having a stronger balance will help you perform a move easier and help you get more results.
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16Use your weight.
Your own body weight can provide a great workout and build strong muscles. Try sets of lunges, crunches, squats and push-ups to get yourself going when you can’t make it to the gym.
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17Change it up.
One of the best ways to stay interested and motivating while working out if to mix up your routines. It keeps things fun and exciting. Plus, you’ll work different muscles on different days.
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18Break it up.
Hate doing abs? Break up the monotony by putting a set of abs in between each set of your weight-training routine.
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19Go for the burn.
The squat is one of the best lower-body exercises to hit your glutes, hamstrings and quads. Try using a stability ball the next time you’re at the gym. Stand with feet shoulder-width apart and put the stability ball between your lower back and the wall. Bend your knees 90 degrees—making sure your knees don’t go past your toes. Remember to keep your back straight and breath when you come back to standing position.
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20Step it up.
Jump on the stair climber the next time you’re at the gym. It’ll help you blast the biggest muscles in your body: booty, hips, thighs and calves. Just make sure you stand up straight and use the handlebars for balance only.
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21Skip the gym.
Yep, you heard that right. It’s good to give yourself a change of pace…shock those muscles and make the most out of your workouts. Head to a hill with a friend and take turns running up (and down) it—see who’s “king of the hill”. Take a dance class. Play tennis. Play tag. Find a workout that reenergizes you and gets you excited about exercising again.
