Let’s be honest, the COVID 15lb weight gain is a real thing. Lately, there has been a huge increase in people seeking out the next best fitness trend to try and shed their stay-at-home fluff and get back into shape. Diving into the fitness lifestyle can be a little overwhelming if you do not know exactly where to start. Luckily, we’re here to pave the way and help you find the best routine for YOU.
If you think you have to run a marathon or join a CrossFit gym to get back into your healthy routine, think again. Sometimes setting an unrealistic goal or diving into a workout style you don’t love can be the most detrimental decision of the process. It can be easy to follow social trends and check out the latest HIIT class near you, but what if it’s not exactly your style? I teamed up with fit-pro Chelle Mahoney and laid out the most important steps to ensure longevity and effective workout habits!
Play to Your Strengths
If you absolutely hate to box, don’t pick up boxing. Same goes for yoga, CrossFit, running etc. The biggest feedback we hear in the fitness industry when people stop their chosen workout is, “I didn’t like it” and that’s OK! Pilates is not everyone’s jam but find what is. If you grew up on a bike, pick up spinning. If you absolutely love to be in the water, start swimming laps. Find what you’re good at and go be great at it. Then step by step you will start implementing other forms of fitness into your routine to compliment your workout.
Quality and Consistency
Make a plan and stick to it. It truly is that simple. Whether you work a 9-5 or travel for a living, creating a workout schedule ahead of time sets you up for success. Our best advice is plan a month ahead. Break out the calendar, set aside times for yourself to sweat and stick to it. Write it down, sweat it out, reap the benefits, repeat.
Steady State Cardio
Have you ever been to a class where the instructor is screaming at you to run faster, spin harder or max out your heart rate. Yeah, we’ve all been there. HIIT training is a hot commodity these days and is more popular than ever. However, HIIT is only sustainable for so long. How about revisiting your steady state cardio days? This is the true sneak attack for fat loss. So how do we do it? Most simply put, create lower intensity forms of cardio for longer amounts of time. This can be anything from a brisk walk to a longer endurance style jog. The trick is to not max out your heart rate so you have to stop the exercise. Combining lower intensity with longer holds creates a cardio lifestyle built around lasting longevity.
Importance of Community
Yes, we get it, sometimes it sucks waking up at 6 am to fit your workout in before heading to the office. The best life hack we have for this problem; find your workout partner. This can be anyone including, but not limited to, a best friend, co-worker, sibling, neighbor etc. Having an accountability partner creates healthy habits for you to get after together! Knowing you have someone to sweat with makes it much less likely to hit snooze and skip your workout. Adhere to your schedule together and #MakeMoves.
Before you tune out and stop reading, allow us to wrap this up now that we’ve listed some easy steps for you to create and start implementing workouts into your new routine. With this new stay at home lifestyle, long term wellness is the goal. Make a schedule and stay consistent. Not every workout has to be all-out max effort, steady state is the fat loss key. Find your workout buddy and stay accountable. Lastly, find your groove and what makes you smile as you sweat. These are the simple steps to make your sweat schedule a consistent habit. If you are dreading your training it will have an expiration, and we’re in this for the long haul baby.
There’s a right way and a wrong way to get fit. This is not to say that there’s a strict blueprint for people to get fit. The way that individuals achieve their fitness goals depends on their different anatomies and what their body compositions are made of. This being said, there are a number of best practices that exist to help people to get fit.
What not to do
Be inconsistent with your training regime
Attaining physical fitness is not a one-time thing. You also don’t become fit overnight after having done a super burst of cardio and weight training.
Reaching your fitness goals takes a lot of effort, dedication and perseverance. You need to be able to train your mind to get up on a freezing cold winter morning and get to the gym when your body is screaming at you to turn over an get another hour or two’s shut-eye. Your mind is incredibly powerful and can overcome anything – especially a few whimpers that your body makes that don’t amount to much.
But, at the same time, if you know that you physically are unable to get up early and exercise, don’t! Rather opt to exercise on your way home from work. This goes as well for choosing exercises that you hate but know are ‘good’ for you. Don’t do it! The best way to motivate yourself to carry on with exercising is to make it as pleasant as possible. So make sure that you do everything in your power to ensure that you enjoy your exercise programme.
Eat whatever junk food you want
Yes, in your training routine you’ll be burning a mountain load of calories. This is especially true if you’re training with a personal trainer as he or she will be putting you through your paces.
However, this doesn’t mean that you can eat whatever junk food you want. Remember that junk food – such as deep-fried chips, hamburgers and the like – contain trans fats which are harmful to your heart health. So, no matter how much you exercise, the fats will still be sitting in your arteries waiting to cause havoc.
What to do
Set realistic fitness goals
No matter how much you push yourself to achieve your fitness goals, if they are not realistic (in other words, you can physically achieve them) you mind as well not start. If you set unrealistic goals for yourself, deep down you know that you won’t ever achieve them however you’ll keep pushing to do so because there’s a glimmer of hope in you that you’ll succeed.
This doesn’t mean that you shouldn’t set lofty fitness goals. If you feel that you have it in your to achieve these, then great! If you feel that this is true then you need to make yourself accountable to achieving what you set out to.
But don’t make the fitness goals that you set for yourself out of your grasp. Although you may think that it’s forcing you to aim higher, because you’re not achieving what you set out to it will end up demotivating you and causing you to abandon the fitness lifestyle.
Eat a balanced diet
We said above that you shouldn’t eat whatever junk food you want, on a regular basis, as this could very well be detrimental to your health. You do need to eat a healthy and balanced diet to keep up your fitness levels. However, what you shouldn’t do is to deny yourself junk food entirely. This is because if you do this you may end up bingeing on foods that aren’t great for you as you’ve denied yourself these treats for so long.
Give yourself a treat day once in a while when you let yourself have that hamburger and fries, or that glass of wine. This will curb your cravings and make sure that you keep everything in check.
Getting fit is never easy but follow the tips that we’ve outlined above,and you’ll be well on your way to walking the fitness journey!
Workouts can do a lot more than just improve your physical fitness, it builds your confidence, keeps stress and anxiety at bay, extends life expectancy and keeps you happy. If you spend hours at the gym for same reasons but are not satisfied with the result, then you have to bring in a few changes. Otherwise sooner or later you are bound to give up. Few practices can increase the effectiveness of your workout and make it a fun activity. Take notes, put your shoes on and get started.
Always Warm Up First
Never ever skip warm up sessions. If you think just doing heavy workout is enough to achieve physical fitness, then you are wrong. When you do warm up sets, you are conditioning your body for all the intense activities that are to follow. Warming up increases your speed and endurance, gives you flexibility and is very crucial to prevent injuries, which are very common during gym sessions.
Short and Intense Workout
Spending three hours in the gym would not yield result if all you do is few minutes of cycling, take half an hour break, then a few crunches and a juice break. When working out, focus on quality, not quantity. Thirty to forty minutes of intense workout is enough for the day. But make sure in that time you are doing everything from push-ups to squats to crunches to weightlifting. Time is not an excuse now.
Even after a proper diet, your workout sessions can make you feel drained for the rest of the day. And that’s where supplements come in. Supplements like multivitamins, whey protein powder, creatine, and even caffeine is emerging as an effective supplement for workout. If you’re into taste then checkout best tasting protein powders 2019.
Golden Rule – Proper Diet
It has been stressed enough that a balanced diet is the key to living healthy and longer. All the workout would be of no use if you end up munching on burgers, pizzas, donuts and sipping coke every day. Your body needs fuel to keep up with your energy requirements during and after workouts. Design and follow a balanced diet and take a good intake of protein and carbs. Drink water regularly and switch from coke to natural juice.
If going to the gym seems like an ordeal to you and you end up skipping gym days too often then get a workout partner. It can be your better half, any friend, family member or even a colleague. When you have a companion to accompany you, train with you, talk about the common topic and share progress with, you are most likely to stay motivated for longer duration ensuring continuity.
Let the Music Play
Many researches show that music enhances your durability during workout sessions. High beat motivating music gives you an adrenaline rush and gives you mental strength to do that one more set. It also motivates you and distracts your mind from recognizing body pain from exertion. Design your own playlist of songs that activates your mind and body and makes you want to move. You’ll see the difference.
How will you progress if you don’t remember the last milestone that you achieved? If you want to do better than yesterday, then it’s important to know what exactly you did yesterday so start keeping track of your workout sessions from the beginning. Note down the days, session time, break time and all the numbers. This way you can actually see if you made any progress or not. If not, time to increase those numbers.
If you’re into exercising and working out, then you are already in the right direction my friend. You choose to live better every day when you choose to work out every day so keep the spirit high and earn your good health.
REEBOK DISPLAYS INNOVATION IN FLEXWEAVE FOOTWEAR TECHNOLOGY WITH DESIGNER COLLABORATIONS
Reebok partners with Joe Doucet x Partners, Modla and Odd Matter in global creative co-op; using Reebok Flexweave to create imaginative fitness prototypes
Reebok has partnered with some of the most creative and innovative minds in the world to create a custom collection of fitness prototypes showcasing the power of Flexweave; the brand’s latest footwear innovation launching in Spring 2018.
In partnership with Joe Doucet x Partners (USA), Modla (ENG) and Odd Matter (AN), the global fitness brand explored the potential of Flexweave. Flexweave boasts an open figure-8 construction that interlocks unlimited strands of fibers to create a single surface construction that is as strong as it is light. All designers worked with the version of the textile that will appear in the first-generation of Reebok Flexweave footwear, launching in 2018, made from chenille yarn.
Each designer was briefed to explore Flexweave’s limitless potential to create a unique product linking form and function, creating an aesthetic product utilizing the benefits of Flexweave whilst serving a fitness purpose.
Reebok Flexweave prototype collection includes a pair of cutting-edge running gloves (Joe Doucet x Partners), a 3D printed altitude training mask (Modla) and a collection of light-weight, active sitting chairs (Odd Matter). Flexweave was developed by the Reebok Innovation Collective; a division championing the open-sourced pursuit of progression via innovation and partnerships that aims to push the boundaries of invention.
JOE DOUCET X PARTNERS – New York City, United States
As a designer, entrepreneur, inventor and creative director, Joe Doucet is one of the most sought-after creative talents in America. Doucet designed a pair of Reebok Flexweave running gloves, form-fitting to the wearers hand, absorbing sweat as they run and lightweight for maximum comfort. The prototype was designed with the vision of being GPS-enabled, guiding the wearer through their run with flashing LED lights to indicate when to turn left or right.
“My inspiration was to capture the unique qualities of the Flexweave technology through something advantageous to an active lifestyle. The strength, flexibility and multi surface durability of Flexweave led me to the idea of a ‘smart’ running glove with a sleek, stylish silhouette. With the form crafted by Flexweave, the next stage of development would be GPS integration paving the way to a new frontier in wearable technology,” said Doucet.
Odd Matter is a design studio driven by curiosity; researching, creating and exploring the world through its materials, processes and concept. The duo created a furniture series of ‘active sitting’ chairs; made through a combination of Reebok Flexweave and malleable EVA foam.
“The Inspiration for the chair came from the Flexweave material itself. Whilst experimenting and playing with the fabric we were very intrigued by its behavior, structure and strength under tension. From there we wanted to create an object that played with that tension, a bit like the string of a bow, something in which the tension and strength is palpable,” said Els Woldhek, Odd Matter.
“Working with the Flexweave was very interesting, for instance when cutting it in different directions you straight away notice the differences between the fibers and the technical properties of the Flexweave. This in turn has made us really curious about everything else that is possible with the technology.”
Co-founded by Jon Fidler and Richard Goddard, Modla is an artistic design house specializing in technological innovation, pushing the creative boundaries of 3D printing and digital 3D design. The pair created an entirely new Reebok Flexweave altitude training mask; 3D printing the valve technology across the nose and mouth, coupled with a Flexweave facial strap to comfortably wrap around the wearer’s face during intense training.
“I do a lot of high intensity training so I’m interested in how such equipment works, functions and can help improve performance. But we also saw the potential in the aesthetic of the Flexweave material, to create something which would blend with the mask and align with the contours of the wearer’s face.
As it happens, the Flexweave material provided even more benefit than just the aesthetic and was amazing to work with. It’s strong and durable, so perfect for a product that will get a lot of wear and tear; while also incredibly lightweight, making it breathable on the face for athletes when training.” said Fidler.
“Flexweave is going to a major part of the Reebok DNA moving forward. With this creative and imaginative project, we’ve achieved exactly what we set out to do; demonstrate through collaborations in other fields what Flexweave can truly achieve when put to the ultimate test,” said James Woolard, Global Marketing Director, Reebok Running.
“The Reebok Innovation Collection champions the pursuit of partnerships and innovations that will continue propelling the brand forward in spaces like fitness, fashion and footwear. Flexweave represents a huge step forward in footwear upper technology and brings with it a wave of anticipation and excitement for what the future holds for this brand”.
Reebok has extended the creative experience around Flexweave to its community, setting up an interactive digital experience on the Reebok Innovation Collective website called ‘Create Your Weave’; inviting you to construct your own virtual weave design and share it with friends.
The brand is also working with one of Savile Row’s finest tailors, Huntsman & Sons, to create a bespoke men’s suit made from Flexweave. Designed for Reebok Running ambassador and superstar WR Brandin Cooks, the experimental pursuit will be complete in Spring 2018.
Flexweave is the latest innovation from the Reebok Innovation Collective, dedicated to creating new technologies, ideas, techniques and prototypes. For more information on the Reebok Innovation Collective please visit http://www.reebok.co.uk/en-GB/innovation_collective/
Reebok International Ltd., headquartered in Boston, MA, USA, is a leading worldwide designer, marketer and distributor of fitness and lifestyle footwear, apparel and equipment. An American-inspired global brand, Reebok is a pioneer in the sporting goods industry with a rich and storied fitness heritage. Reebok develops products, technologies and programming which enable movement and is committed to accompanying people on their journey to fulfill their potential. Reebok connects with the fitness consumer wherever they are and however they choose to stay fit – whether it’s functional training, running, combat training, walking, dance, yoga or aerobics. Reebok Classics leverages the brand’s fitness heritage and represents the roots of the brand in the sports lifestyle market. A subsidiary of adidas, Reebok is the exclusive outfitter of CrossFit and the CrossFit Games, the official title sponsor of the Reebok Spartan Race; the exclusive authentic global outfitter of UFC; the title sponsor of the Reebok Ragnar Relay series; and exclusive apparel provider for Les Mills.
October is Depression Awareness Month, and a great time to focus on ways to overcome the blues and keep depression away. According to the Anxiety and Depression Association of America, around 16 million adults each year experience the most common type of depression, which is Major Depressive Disorder. The disorder is characterized by having at least five of the symptoms, in which at least one of them is an overwhelming feeling of sadness or a loss of interest and pleasure in most usual activities. The good news for those who would like to keep depression at bay or who are looking to beat the blues is that they may need look no further than consistently exercising.
“Making exercise a consistent part of your life has some amazing benefits,” explains Coach Sarah Walls, personal trainer and owner of SAPT Strength & Performance Training, Inc., who is also the strength and conditioning coach for the WNBA’s Washington Mystics. “Those who engage in exercise regularly feel the difference it can make in one’s life. It can impact everything from how you see yourself to how well you sleep at night. It’s that powerful.”
Before anyone cringes and says they don’t have time to fit in exercising, it’s important to know that even a little bit can go a long way. New research published in the October 2017 issue of the American Journal of Psychiatry shares details from a landmark study conducted on nearly 34,000 Norwegians. What researchers found was that even small amounts of exercise can protect against depression, regardless of age or gender. They report that sedentary lifestyles are becoming the norm around the world, and depression rates are growing. What’s more, their research showed that those who don’t exercise at all have a 44% increased chance of developing depression. They found that the mental health benefits of exercise are found within the first hour of exercise each week, showing that even giving an hour per week to exercise does a world of good.
Here are 5 ways exercise helps to beat the blues:
Natural chemicals. When you exercise, your brain releases feel-good chemicals called endorphins. Those endorphins are a natural opiate-like chemical that acts as a pain reliever, reduces stress, and helps people be able to sleep better.
Clears the mind. Exercising is a great way to help alleviate worries and anxiety. Those who may be worrying about something or having a difficult emotional time can engage in exercise and find they feel a lot better by the time they are done with the session.
New connections. According to Harvard Medical School, exercising spurs the release of proteins called neurotrophic or growth factors, which cause nerve cells to grow and make new connections. This helps to lead to improvements in brain functioning. The exercising supports nerve cells in the hippocampus, which helps to relieve depression.
Better image. Most people who engage in exercise see a difference in the mirror and in the way their clothes fit, and they like it. The changes they see can be uplifting and give them more confidence.
Weight loss. According to the Centers for Disease Control and Prevention, 43% of adults with depression are obese, and adults who have depression are more likely to be obese. Exercising regularly helps people lose weight and be able to better maintain a healthy weight.
“There are so many good reasons to exercise and not one good one to avoid it,” added Coach Walls. “I work with many people and I see the difference that even a little exercise per week can do for them. Get the endorphins flowing and see for yourself how great you start feeling!”
October is also Breast Cancer Awareness Month, and there is a connection between breast cancer and depression. According to BreastCancer.org, those who have breast cancer may feel sad or depressed, resulting from the diagnosis, treatment, breast cancer treatments, aging, hormonal changes, or other factors. While they report that sadness is a natural part of breast cancer experience, they offer several tips for helping to address depression, including exercising.
Sarah Walls has over 15 years experience in coaching and personal training. Owner of SAPT Strength & Performance Training, Inc, founded in 2007, she offers coaching to develop athletes, adult programs, team training, online coaching, and more. She is also the strength and conditioning coach for the WNBA’s Washington Mystics, and has over eight years of experience working as an NCAA D1 strength and conditioning coach and personal trainer. To learn more, visit the site: www.saptstrength.com.
SAPT Strength & Performance Training, Inc.
Located in Fairfax, Virginia, SAPT Strength & Performance Training, Inc. is a high performance training club that specializes in helping to develop athletes of all ages. They offer athletic training programs for youth, college students, and amateurs. The company was founded in 2007 by Sarah Walls, a professional strength and conditioning coach and personal trainer with NCAA D1 experience, who is the strength and conditioning coach for the WNBA Washington Mystics team. To learn more, visit the site: www.saptstrength.com or www.sarahwalls.com.
Founded in January of 2017 by Christian Rupe of Toledo, OH, Heir n Heiress [HnH] was designed as a new fitness and lifestyle brand for fitness, fashion, and contemporary lifestyle. For the better part of the last half-century, the overall populous of the world has seen the same brands with some changes here and there in adaptation to cultural expectations. Heir n Heiress was founded to be a new brand to attack multiple demographics of individuals. HnH wants to represent athletes, models, and the everyday individual.
Rather than simply being a brand that is only seen in the athletic spectrum or only seen in the fashion industry, HnH wants to be a brand that anybody can wear, whenever. Recently, HnH has targeted top level athletes, such as Justin Gatlin winner of the 100m dash at this years (2017) World Championships in London, in hopes to expand our horizon amongst the athletic world. During the month of September, we have released a new line of athletic wear that can be found on our website. To expand our horizon, HnH wants to show more people wearing our brand in their everyday lives while doing what they take passion in. Our slogan, “Be Crowned A Champion” is one that attacks this specific task.
“Be Crowned A Champion.” What does this slogan mean? Everybody wants to feel as if they are great in what they love to do whether that being a sport, hobby, job, or lifestyle choice that they represent. Being crowned a champion does not simply suit that athletic life, but it gives a sense of accomplishment to anyone who feels as if they are the best at what they do. Our crown logo is a physical representation of that effort to be the best of the best. HnH wants our logo to stand out in a crowd in hopes to draw attention the individual(s) wearing it on their apparel. With that attention, it will motivate more individuals to want to show off their talents to the world.
Why wear Heir n Heiress apparel? Simply put…you want to be great…you want to be crowned a champion. YOU want people to look at you as someone who is driven to be great! With our new line of athletic apparel that has been newly released during the month of September as stated earlier, we want people to desire our logo. We are a brand that is nondiscriminatory and nonjudgmental. HnH wants to produce more casual style clothing alongside our athletic lines to reach all walks of life in hopes to show adaptation to the ever-changing culture of the world.
Recently, HnH ran a successful promotion with 360 Magazine as Heir n Heiress took over their Instagram live during the weekend of September 23rd, 2017. This live event took place at Ohio Northern University’s Homecoming Weekend. The next major move for HnH will happen on September 28th at 5:30pm Eastern time at a popular LA Fitness location at 2859 N Holland Sylvania Rd, Toledo, OH 43615. Here, HnH will be launching the new line of fitness wear. If anyone is in the area for this event, stop by to receive promotional items and a chance to win free apparel.
Fitness Expert Shares Benefits of Working Out with Your Sweetheart
We all know that exercise is good for you, but did you know that it can actually improve your relationship? Working out with a sweetheart has more benefits than you may realize. By becoming your honey’s swolemate, you will find a renewed emotional bond, attractiveness, and confidence.
When my husband and I started dating, he asked me to go with him to the gym to “spot” him. Spot?! What does that even mean? Although today I am a personal trainer, back then my workout experience was limited to phys-ed in high school, and a yoga class that I went to once and hated. Danny however, was a gym regular and I was very intimidated at the idea of trying to appear like I knew anything about working out. He obviously worked heavier weights, focused on different muscles and I was more of a cardio girl back in those days. I actually didn’t like weight lifting, but I went along because it was our time together.
I noticed that there was something different about doing a physical activity together as compared to sitting watching a movie.
Although any friend or loved one can be your swolemate, there is a double benefit if it is your significant other. Here are just a few of the benefits:
1.It increases your emotional bond. When you workout next to someone else, your body naturally tries to sync with the other person’s level of physical activity. As long as both people feel safe, their brainwaves, heartbeat and energy will begin to vibrate at the same frequency.
2.It makes you physically more attracted to each other. Want to appear more attractive in the eye of your honey? The physiological effects of exercise mirror the same effects of romantic attraction: sweaty palms, increased heart rate, shortness of breath, and a rush of feel-good hormones. You can use these wonderful benefits to your advantage by scheduling date night at the gym.
3.It boosts the results of your workout and improves your confidence. Because humans are social creatures, the mere act of being in the presence of someone increases your effort and ability to do an activity. You may not be doing the exact workout but his/her presence boosts your energy and you get a better workout.
Not only do Danny and I work out together regularly, we teach couples and families how to stay fit together with a program we created call the Yoke Training System. Over the years Danny and I have tried swing dancing, evening walks, traditional gym workouts and even yoga classes (yes, I went back!). We may not always like the same activity but we give it a try until we find something we enjoy and fits into our current life’s agenda. The greatest thing you can do is stop worrying about weight loss and waistline and just have fun with your special swolemate.
ABOUT DANNY & DENISE LOCSIN:
Husband and wife team Danny and Denise Locsin are fitness experts that specialize in relationship and family exercise. They are the creators of the Yokebar, which has been described as the ultimate family exercise program. As a busy mother of four, Denise wanted something that was high intensity, but also safe and easy to set up. Finding a system that could adapt to a variety of fitness needs and ability levels was challenging. The requirements became even broader when Danny injured himself and was forced to give up his usual exercise routine.
After much scientific research and testing, Yokebar was born. Today, Danny and Denise train people in the Yoke Training System and also are the founders of Hi5 Produce, a leading corporate produce delivery service located in the Silicon Valley.