Tag Archives: workout

50 reasons to exercise

Since spring finally decided to show itself this year, this would be the perfect time for all of us to get out of our lazy winter slump. Time to get out of bed, turn off Netflix and start exercising. Fitness isn’t only about working out and looking good, if is also about feeling good.

To me exercising allows me to forget about everything and only focus on my day dreams. It is a time to relax. A time to let out stress. No matter how much it hurts, the way I feel after exercising is one of a kind. I could conquer the world.

Take a look at these 50 reasons to exercise.

Continue reading

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5K with a twist

WOW! What an incredible experience it was to run a 5K with my cousins. The 4 of us have been training for this 5K all summer and it has finally happen, but it wasn’t just any 5K it was Color Me Rad!! The most thrilling, fun and COLORFUL run I have even done.

Below you can find some very colorful pictures from the run!

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I know this isn’t the type of workout you can do from home, but if you have never participated in a 5K run I highly suggest it! They are a fun way to workout without realizing you are working out. The nice thing about these 5K run is that they are not timed so you can run, job or walk them at your own pace, and they are fun for any age!!

Have you done a 5K or a color 5K? Let me know what you thought!!!

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Finals Week

studying for finalsHey guys! I apologize for the last of post recently, but with final exams this week and all of my final projects and papers due last week the past three weeks have been extremely busy. Because of how hectic my weeks have been, I have been too tired to workout in the evening/at night and would rather get an extra hour of sleep, or studying than workout. Just because I am not “working out” does not mean I’m not staying active and getting a “work out” in. Here is how I have survived finals week and still be fit and healthy.

studying for finals the healthy way

How to survive finals week and still be fit and healthy:

Hydration:


    1. Making sure your body stays hydrated while studying is a key aspect to hydration- drink a lot of waterretaining the information you are studying. When your body does not get enough water it can start to go into dehydration mode. When you are dehydrated your body becomes fatigued, which can lead to distraction, headaches, body aches and tiredness. 
    2. Make sure you have water and gatorade/powerade on hand. If you are one of those people who drink endless amounts of energy drinks, STOP. NOW. Energy drinks are great for the first hour of studying but after that they give you no benefit and only cause you to drink another. If you must drink energy drinks try to space them at least 3 or 4 hours apart and drink 2 bottles of water for every energy drink you consume.

Walk around:

    1. Taking breaks is a good way to relax the muscles in your brain and allow them the time to relax before taking more information in.
    2. When taking a break, get up and walk around for 1-5 minutes, or more if you have the time. If you are at the library, walk around the floor you are on, or walk up a few flights or down a few.
    3. Walking around will help wake up your brain and the muscles in your body. Also, movement will keep your metabolism going.

Eat healthy:apples

    1. I know it is hard to eat healthy when you are at the library or studying in a private room, but eating healthier is better for your brain than junk foods. Healthy food make you feel better than junk foods, they also keep you fuller longer and give you more energy.
    2. If you are like me, I need to snack when I study or do homework and I especially like when my snacks “crunch” when I eat them. Instead of going for that bag of chips, grab a bag of lightly buttered or butter-free popcorn. it takes just as long to eat, is healthier and doesn’t leave those nasty greece stains on your paper or laptop.
    3. Apples and nuts are two great food that are portable and easy to eat. Apples are healthy, quick and high in fiber. It is best to leave your apple(s) uncut so they do not brown, but it is your choice what you want to do. Nuts are a great source of protein which help keep you fuller longer and give you a large amount of energy. Peanuts and almonds are best choice for nuts, but anytime will do.

Happy Finals week and may the curve be ever in your favor!

 
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3 kick-butt workout DVD

This post is all thanks to my friends. They are the type of people who need somebody or something “yelling” at them to keep working and not to quit. Every video I am going to give to you I have tried know people who have used them. From this I give you:

My top 3 favorite video workouts:

P90X DVDs

Photo taken from P90X website

1.

The first is the extremely popular, P90X. Trainer Tony Horton has created 12 weeks of fitness videos that will help you get from flab to fab in just 90 days. Each disc goes through a different workout for that part of the body. The discs also come with a workout calendar and nutrition plan. The beauty of P90X is that each disc works an entirely different muscle than the last. I have yet to try every disc, but from the ones I’ve done my favorites are: Ab Ripper X; Plyometrics; Core Synergistics; Legs & Back; and Chest, Shoulders and Triceps. Tony Horton has three to four other people workout with him doing different intensities of the workout, allowing all skill levels an excelent workout. For more information check out P90X

2. Moore Trainer Resistance Bands

The Moore Trainer is a video combined with 4 resistance bands that you attach right above your knee. Each resistance band is a different weight that strengthen any workout. Trainer Shay along with 3 others go through an intense 20 minute workout that will increase your stamina and strength. I bought this product at the begining of the semester (January), and use it 3-5 times a week and I can already see and feel my legs getting stronger. The resistance bands that the video comes with are the main part of the program. These bands are portable and can be worn anytime of the day, and during any workout to add a little bit extra weight onto your legs. This program is excelent for those who are trying to gain stamina and loose inches on your waist and thighs.  For more information check out: Moore Trainer’s website here!

3. 

Jillian Michaels on the cover of Fitness magazine

Jillian Michaels on the cover of Fitness magazine

The Jillian Michaels workout DVDs give you the feeling that Jillian Michaels is actually in the room yelling at you like she does to the contestants on the biggest loser.  She has 10 DVD programs that are great workouts that will help you stay motivated and get ready for that summer hot summer bod you always wanted. One of my good friends has three of these DVDs and is obsessed with them. On the days she cannot do them she can hear Jillian Michaels’ voice, in her head, telling her to do them. For more information about Jillian Michaels and her fitness plans: join the fitness fun!

Anyone have a workout DVD that they really enjoy doing, let me know! Or if you have any more questions regarding my selections I will be happy to answer them for you!

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April Calendar – coming soon

Hey guys, I am still working on April’s workout calender so bear with me for a few more days… In the mean time check out the rest of my posts for more information on workouts and why it is important to exercise. If you are in a real hurry to start april, continue what you were doing in March and add a few more reps to each number, “patients is a virtue.”

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Why to keep track of your fitness

Keeping track of your fitness is an important way to remain healthy. When you keep track off your food intake and fitness you can see the progress you are making to obtain your fitness goals. This infograph goes into detail about the importance of keeping track and doing so in a quick and simple way.

Keep track of your fitness For the past year I have been using different online and mobile tools to keep track of my food and workouts of that day. This allows me to see if I am eating enough of things like protein and fiber and not too much of things like sugar and fat. Some good sites and apps that help you keep track of your fitness Gand food goalaltered MyFitnessPal, LoseIt, Livestrong, and ACEfitness. I have found that when I use these sites/ apps I get a better workout in because I know how much cardio and strength training I have done, to still need to Do.

According to BodyBuilder.com, keeping track of your daily fitness is important when trying to loose weight, gain muscle and to get stronger. When you keep a log of what fitness exercises, sets, reps and weights you do you are able to change up your workout routine until it is exactly what you want. It is also important to change up your routine every so often so your body does not get too comfortable and stuck in the same boring repetitive routine.

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Stairs are your friend

Hey guys, how’s your March workouts coming? I’ve been struggling the past few days because I have been sick so I have been doing a few less of each but overall I’m doing well!!! LEt me know how it is going.

This week is all about Stairs. You know, those things you try and avoid as much as possible when you can take a ramp or elevator. STOP THAT!!!

running stairs workout

Stairs, your best friend and worst enemy. My middle school and high school were both 2-3 stories tall so my track coaches LOVED to make us do stair workouts on the days it wasn’t nice out to go outside. I always hated running up and down the stairs for 30-60 minutes at a time but I never realized how much they worked your body.

I was looking up on Livestrong to see which was better, running the stair or running hills and stairs seemed to be the winner! Well for what I was looking for anyway. I wanted a 30 minute workout that would burn a good amount of calories, and would help increase my cardiovascular endurance. According to Livestrong, a typical stairs workout for 30 minutes burns around 300 calories when you do it a fast-pace.

TIP: Gradually increase your speed and time/distance when doing stairs. This will keep you from being extremely sore the next day, or getting an injury.

A good stairs workout depends past injuries, abilities and dedication. I messed up my right knee by over working it playing on 3 soccer teams and running on my track team without resting it when I was sore. Because of this my knees are not as strong as many others so my typical stairs workout is a lot different than others. I am going to give you a workout I have done with stairs and I would encourage you to go off of what I give you, and give your own little twist to it if you perfer. Make sure to let me know what type of twist you do to it.

Each of your stairs workouts will be based off of the number of stores your stairs are. Adjust the workout to the stories of stairs. This fast-paced, quick and easy workout is great when working your legs and butt.

  • stairs Lightly jog up and down the stairs for 3 minutes
  • 5 minutes hard of hitting every step
  • 1 minutes at a fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 5 minutes hitting every step
  • 1 minute fast jog
  • 5 minutes hitting every other step
  • 1 minute light jog
  • 2 minutes every step. As fast as possible
  • 1 minute walking up and down the stairs

For other great and unique stairs workouts check out these few sites and feel free to change them.

The first site I going to suggest you check out is Bobybuilder.com and despite the name, the site is not JUST for body builders. I was nervous also when my dad told me to check out this site, but it is probably one of my favorite workout sites to go to. They have some great workouts and tips for workouts.  PLEASE KEEP IN MIND THAT MOT THINGS ON THIS SITE ATE FOR MEN ADN WOMEN WITH A TRUE PASSION FOR WORKING OUT AND OBTAINING BODY BUILDER TYPE PHYSIQUE.

Women’s Health Magazine is a great magazine for women of all ages and ability level to get a workout in. this stairs workout from Women’s Health is all about using stairs for other exercises. Combining these exercises to a  traditional stairs workout is a good way to increase interval training and to get a full body workout.

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Get in a daily routine

quick easy calendar March Workout Plan - Calendar

For those of you who need to follow a schedule when working out, look no further. Each month I will be posting a calendar filled with quick and basic workouts for you to do along side your regular workout plan. I am going to start with March since it is right around the corner and go on from there. Let me know what you think of this calendar and if there is something you would like me to add to next months that I don’t have now.

I designed March’s monthly plan as a way to increase stamina and ability for these basic workouts. Every two days the number of reps for each workout will increase. If you cannot complete the number of reps for a specific exercise at one time, break it up into multiple sets with a quick break in between.

stretching

TIP: Stretching before and after a workout will help loosen up your muscles and helps to reduce muscle cramps after working out.

The beauty of this workout is that it is quick, easy and can be done anywhere. Because there is no equipment involved, this daily workout schedule is perfect for working out at home or while traveling.

Having a workout schedule is a great way to make sure you get your workout in. There are plenty of days when I don’t know what to do for a workout, do when to do them so I created this calendar to make sure I get some form of a workout in each day.

According to Livestrong, “a well-balanced workout routine can help manage your weight, lower your risk for chronic diseases and extend your life. A workout should consists of aerobic or cardiovascular activity, strength training and flexibility exercises.”

The March calendar I created for you all is a combination of these things. To get a well-balanced workout as described by Livestrong, you should incorporate 30-4o minutes of cardio, stretch before and after your workout, and combining weights and resistance bands for strength training will help to bump up your workout.

Water Bottle - hydration

I created a calendar like this for February, not knowing if I was going to be able to reach the high numbers at the end of the month and I have! I can honestly say that if you put forth the effort to make sure to complete these workouts every day you can make it to the end of the month. Getting to March 31st is not going to be easy but it will be worth it.

TIP: Hydration is key to any good workout. Drinking 8-12 glasses of water a day to maintain hydration levels in the body. Right after your workout, drink 1-2 glasses of ice cold water to help increase the number of calories you body burns after the workout.

March is only a few days away so if you have any questions regarding the calendar I posted please let me know! I will be completing each item on the calendar so look out in my next few posts for quick blurbs on how I’m doing with the routine. Look forward to hearing how you are doing.

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No Shower Needed

So I woke up later then expected the other morning and realized I was never going to have enough time to go to the gym, workout and than shower all before I went to class. Instead I decided to use bits and pieces of different exercises I found a while ago from Shape and Women’s Health magazines. My workout was a total of 6 exercises that were easy and quick. I could feel myself getting a great workout in and it didn’t take me very long to do it. My favorite part of this workout was that I had barely sweated during my workout. Not having to shower immediately after working out saved me so much time before class.

TIP OF THE DAY: Make sure you are properly breathing during your workout!

  1. Jogging: Jogging in place is a great way to get your heart rate up and get cardio in when you are working out in a small and inclosed space. Jog in place for around a minute to start out your workout and to get your muscles loose. If a minute is too long for you, jog for 30 seconds.
  2. Crunches: When lying on the floor, pick a spot around 45-60 degrees behind your head for your eyes to keep attention to. This will make sure you are using your abdominal muscles not your neck for your crunches. Place your hands under your neck for support, and make sure your elbows stay as close to the ground as possible. Lift your chest about six inches off the ground and hold for 2 seconds. Return to starting formation. Repeat 30 times.
  3. Jumping Squats: When you squat down make sure the back of your thighs for a 90 degree angle with your legs. Instead of returning to the starting position, jump up with your hands in the air and land on your entire foot. Repeat 15 times. If you are a beginner than stick to 15 basic squats.Push-up
  4. Push Ups: Make sure your back is straight when completing your pushups. Keep your hands and arms above your chest. Your chest and abs should reach right above the ground simultaneously. Return to starting position. Repeat 7-15 times.
  5. Side-Crunch: Grab those 3-10 pound weights I talked about in my last post. For this exercise you only need one weight, you do not need the entire set. Start out with the weight in your right hand and your left hand on your hip. Lean to your right, hold for 2 seconds and return to the start position. Repeat 10 times then switch to left side and repeat 10 times.
  6. Jumping Jacks: Finish your workout by doing 50 Jumping Jacks. Try not to let your hands slap down at your sides when you bring your hands down.

TIP: If you are a beginner it is okay to take a quick break in between each exercise, but as your fitness ability increases your break time should decrease.

After completing this workout let me know what you think! Did you stick to my workout, or did you do your own variation of it. I’d love to hear what you did differently.

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Investment vs. Equiptment

Before you enter into a workout plan, there are a few things that you should invest in.

SHOES

The first and most important investment is a good and stable pair of shoes.

Each brand of sneakers and style number is based on what type of sneaker you are looking for and how they feel on your feet.

ASICS Sneakers

TYPES:

  • ASICS
  • New Balance
  • Saucony
  • Nike
  • Brooks
  • Under Armor
  • Nike
  • Adidas
  • Mizuno

These are only a few of the many brands of shoes. My preferred choice in footwear are my Asics 2000 series. I have been wearing ASICS when working out since I was in Middle School. The comfort and support I get when wearing my ASICS, but that doesn’t mean I dis-like the other brands.

The very first time I bought running sneakers I was unsure what type to get so I went to the closest Road Runner Sports store. They put me through a number of tests to determine what type of sneaker I would need to support my foot the best. Just because I went to Road Runner Sports doesn’t mean you have to; any store that sells sneakers will do.

* Make sure to lightly jog around the store when trying on sneakers so you can accurately determine which shoe fits and feels best. *

WRISTWATCH

watch

Once you have the right pair of shoes, the next thing you should invest in is a wrist watch with a start/stop feature. Having a stopwatch isn’t required to get a great workout, but it makes a timed workout easier to keep track of than constantly looking at the clock on your wall.


When working out it is more important to focus on your breathing than to focus on counting. This is where the stopwatch comes in handy. A basic wristwatch stopwatch is all you really need when working out from home so there is no need to spend more than $80. I have noticed that most of my teammates throughout high school had a Timex or a Garmin. You can find numerous Timex or Garmin watches for under $80, but I suggest going to the closest Target and getting one of the sports watches there. Target has multiple brands and colors of sports watches, many of which are under $20.

WEIGHTS AND RESISTANCE BANDS

Having a pair of 3, 5 and/or 8 pound weights will come in handy for most arm workouts. Strength training is an important part of remaining fit and active. Most of my arm workouts require a set of weights to complete. This will increase the intensity of the workout. Resistance bands are also good to have when work

weights

ing out.Adding a resistance band to your ankles or thighs will increase the intensity in your leg workouts. Just like I said with the wristwatch stopwatch,  resistance bands are not required for my workouts but they are a smart thing to consider looking into getting. Weights however are something you should go out and get. Without a set of weights it will be extremely hard to finish any of my arm workouts.

So, do you have the proper shoes, a watch or weights? If the answer is no, go out and get some before my next post. It will be worth it, I promise.

 

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