Fitness

The Importance of Having a Fitness Buddy

May 5, 2014

Author: Shannon Boyce

You’ve heard the saying: there is strength in numbers. Take a minute to apply that to your exercise routine and the saying is still true. Having someone to work out with (or several people) is essential. It’s true! Don’t believe it? Having a fitness buddy is important…and here are some of the reasons why:

It’s Easier To Have Fun

Going at it alone is fine and dandy. It may not always be fun, though. Having a friend or two with you is always a good thing. Whether you’re at a class or they are working beside you at the gym, a little company can make the process a lot more enjoyable. Instead of focusing completely on the effort of your workout, you can talk and catch up on recent events. Yes, just talking to your fitness buddy during your workout can help pass the time faster.

You Have Extra Motivation

Feel like you can’t possibly do another set of leg lifts? Your workout buddy may think differently. Another benefit of having someone to work out with is the extra motivation that comes along with it. Sometimes, it just feels nice to have someone in your corner, rooting you on! A few kind words can help you push past the pain. Even better is the fact that you can do the same for the other person. Between you and your fitness buddy, you’ll be motivating each other – and reaching your goals in no time.

There Is Always Someone To Be Accountable To

It’s a Saturday morning and the last thing you want to do is get out of bed and go for a run. If you were planning on going alone, chances are, you wouldn’t bother getting out of bed. Why leave the comfort of your bedroom to go work up a sweat? That is where having a workout buddy really helps. When you’ve made plans to go running or to a class or to the gym with someone else, it’s much harder to skip it. Why? You’ve got to explain to another person why you’re bailing on the workout. Being accountable to someone else makes you more likely to work out, plain and simple!

You Can Avoid a Workout Rut

Most people tend to do the same exercise routine over and over again. When you choose to work out with someone else, though, you get a fresh perspective. That can challenge you to make a change – and challenge your partner to as well. You can also show one another different ways to do a move or use their knowledge to try out a different machine. There are so many options. It’s all about making the most of their experiences to get out of your rut and try new things.

Sometimes, relying on other people is a good thing. To get in better shape and to stay motivated to workout, consider having a fitness buddy by your side. Between the two of you, it will be easier to break a sweat – and actually enjoy the experience.

Affordable Work Out Equipment Essentials For Your Home

April 13, 2014

Author: Shannon Boyce

You don’t need an expensive yearly gym membership to get in shape. In fact, you can do it from your very own living room. Just pop in a workout DVD or create your own routine. There are plenty of options to suit your budget and specific interests. If you want to work out at home these equipment essentials will make it a whole lot easier.

Resistance Bands

This first piece of at-home equipment is great for a couple of reasons. It costs less than $5, can be taken anywhere, and works for all fitness levels. Yes, the resistance band is a workout essential. They come in different resistance levels, so you can start with a medium strength and work your way up. These bands can be used in many different ways to build muscle. Tie it around your ankles or attach it to a door handle. This piece of equipment lets you get creative and really makes your workout count!

Exercise Ball

You may have seen people at the office sitting on one of these at their desks. Why? Exercise balls can be used to strengthen your core or even stretch your back. Sitting on one of these during your workout will definitely help get those abs toned. If you experience back pain regularly or just after you’ve done a hard workout, good news: this can help your spine, as well.

Hand Weights

To build muscle and really sculpt your arms, hand weights are a must. They are affordable and can help take any workout to a more advanced level. If you’re a beginner, start with 3-pound weights and work your way up so that your body is always being challenged. Don’t want to splurge on weights? Improvise! Things like soup cans or a heavy book can be used so long as you’re careful not to hurt yourself.

Yoga Mat

Okay, you may not be doing yoga, but that doesn’t mean you don’t need a yoga mat. You can find these at any fitness or department store. They range in price but are typically pretty inexpensive. Lay this down wherever you’re planning to work out. This will give you a little more cushion and support your back when you do any floor work exercises. Since they are non-slip surfaces, the mat will also prevent you from slipping and falling. Pick one in your favourite colour to add a little personality to any workout!

Heart Rate Monitor

Another essential piece of at-home workout equipment is a heart rate monitor. This is important as it lets you know if you’re overdoing it (or if you aren’t doing enough!). A heart rate monitor will keep track of your calorie burn and helps your heart rate to stay within a healthy range. Working out too hard can cause you to hurt yourself or become totally exhausted. Not giving it your all can cause you to see very little results during your next weigh-in. This handy piece of equipment will make sure that you find the right balance.

You don’t necessarily need expensive workout equipment to burn calories at home. Focus on using what you have and finding budget friendly alternatives. Whatever you do, remember to use the equipment carefully and do plenty of stretches before you do anything too strenuous.

Creating The Perfect Workout Playlist

March 23, 2014

Author: Shannon Boyce

The soundtrack always matters. No, not just in your favourite 80s movie, but at the gym, too! The music that you listen to can make a huge difference in how motivated you are to work out, how long you work out for, and even how much effort you put into it. Since your music is so important, having the perfect workout playlist is a must. How can you create one? Just follow these tips:

Start With Your Warm Up Song

Working out tends to feel less like working out when you have a distraction. That’s why music is so great! It keeps you pumped without taking up too much of your attention. When it comes to your warm up, you need to give some serious thought to the song you choose. You don’t want something that is too fast…. remember, you’re easing into your workout. Pick something with a moderate tempo that you can do some stretches to. It should be about four minutes long so that you aren’t rushing through your stretching. A tip? Consider songs with inspirational or motivational messages, like Katy Perry’s “Roar.” They can help empower you and get your mind focused for the workout ahead.

Building The Tempo Song

Once you are done with your stretching, it’s time to kick it up a notch – but not too much. You don’t want to rush into the highest energy songs you’ve got! It’s all about easing into your workout. Make sure the tempo is a little bit faster so that you can start building your energy. Think of a song with a beat you would want to match your walking or running speed to. When you’re getting ready to do your cardio, you’ll have the perfect song to get you going!

Crazy Fast Songs

Next on your workout playlist? Something super upbeat that gets your heart pumping. When you listen to a fast song, you are more likely to shift your pace to match up with the beat. That means you can burn even more calories thanks to the music you’re listening to! Some ideas to consider: anything from Ke$ha, Britney Spears, or the Pussycat Dolls. The key is to find songs with a fast pace that you love listening to. It’s all about staying motivated during your workout and pushing yourself even further.

Recovery Songs

If you listen to too many super fast paced songs in a row, you’re likely to totally wear yourself out. That is why having recovery songs is so important for any successful playlist. It lets your body calm down a little bit without stopping your workout completely. So, mix things up with one or two fast paced songs followed by one recovery song. Something fun and poppy like a boyband song will give you energy and still let you slow down a bit.

End With a Cool Down Song

You’re almost done creating your playlist from start to finish. All you have left to think about is your cool down song – or songs, depending on how much time you need to stretch and unwind. For this, you’ll want something slow but still inspirational. A song like “Beautiful” by Christina Aguilera will be perfect. It’s all about patting yourself on the back and slowing your heart rate down.

There you have it – tips to create the perfect workout playlist. With just a little bit of work beforehand you can make sure your next workout is as effective as possible.

How Often Should You Weigh Yourself?

March 18, 2014

When you’re starting to get in shape and are trying to drop the pounds, there is always one thing at the front of your mind: the scale. Too often, that little piece of equipment de-motivates. Maybe you didn’t lose as much as you thought or heck, perhaps you even put on a few pounds. The scale can either be your best friend or your worst enemy, depending on the day. That is why it is so important to step back. You don’t need to weigh yourself every single day…. but how often should you?

The Problem With Weighing Yourself Every Day

There are many reasons why weighing yourself every single day isn’t a good idea. For starters, weight fluctuations happen. You may be retaining more water or it may have to do with various other factors. But it happens! That means the number on the scale may not be totally accurate.

Another reason you may want to skip the scale? When you’re working out and getting fit, your fat is turning into muscle. All of those new muscles are much heavier than fat, which means the number on the scale may be increasing. You don’t want to panic when you step on the scale and stop doing what you’re doing. It may prevent you from taking your fitness routine to the next level. Plus, your weight doesn’t determine how healthy and strong you are. Often we become so consumed by the number that we totally ignore all of the positive things we are achieving. Take a step back and feel good knowing that you’re getting healthy.

Why You Should Weigh Yourself Once a Week

If you’re not weighing yourself every single day, then when should you? Many fitness instructors feel that once a week is ideal. Any longer than that and you are more likely to get off track. Any less and you may find yourself feeling depressed and unmotivated. So, choose one specific weigh in day each week and stick with it. That way, you know exactly when you’ll be stepping on the scale next. The results will be more accurate and you can spend less time stressing.

The Best Time Of Day To Step On The Scale

Now that you know how often to weigh yourself, it’s just as important to understand when to do it. If you step on the scale after downing a massive double cheeseburger, the number probably won’t be too pretty. More importantly, it won’t be too accurate, either. The same goes if you’ve had a lot of water to drink that day or you are something high in fibre or sodium.

The very best time of day to weigh yourself is first thing in the morning. On your chosen weigh in day, get out of bed and jump on the scale. Don’t grab any breakfast or water until after you’ve done it as these can skew the number. When you weigh yourself on an empty stomach you get a better understanding of where you really are. Here’s a tip: don’t weigh yourself multiple times during the day to ‘see how you’re doing.’ That number can go as high as 5 to 10 pounds more than your actual weight. Even if you’re feeling impatient, wait until morning and wait until your weigh in day.

You don’t want to live your life by the scale, so step back. Once you’ve chosen your weigh in day, focus on making healthy choices throughout the week. That way you’ll be confident when you go to weigh yourself…whatever the number may be.