Motivation

Auto Added by WPeMatico

7 Winter Motivation Tips to Keep You Focused on Your Goals

Blog, Fitness, Fitness Motivation, fitness tips, Motivation, seasonal, winter /

7 Winter Motivation Tips to Keep You Focused on Your Goals Maintaining the motivation to work out and eat right can be an elusive task no matter what time of year it is. But for most of us, those dark, cold, dreary winter months totally zap our mojo to stay active and eat healthy. That’s why we put together this list of winter motivation tips to help you reach your goals. So whether you’re looking for ways to stay on-track with exercising or eating right, we’re here to provide some backup. Here are seven tips that are sure to boost your motivation — no matter how depressing it looks outside. 1. Make a Plan When plotting your attack against the sluggish, indulgent winter months, your first line of defense should be having a plan — this goes for both exercise and eating. Schedule out your workouts so you know exactly what you’re going to do and when. If you don’t have to think about what you’re going to do when it’s time to work out, then it will be easier to jump right into exercising. When it comes to food, the line between “indulging a little” and “full-on gorging” can sometimes get confusing. To help you get through triggering meals (looking at you, Thanksgiving), think about what you’re going to eat ahead of time. What foods will be at the meal? What do healthy portions look like for those foods? Answering these questions before you’re faced with a plate of marshmallow-covered sweet potatoes can help keep you from overindulging. And if you really don’t think you can handle a triggering buffet, ask a trusted loved one to fill up your plate for you. You can also bring a dish with you that you know is healthy if you’re worried there won’t be enough nutritious options at the feast. 2. Change Things Up “Monotony has a way of sapping exercise motivation, so one of the first things you can do to maintain it is inject some variation into the stale routine you’ve been following doggedly for months (or even years),” says Trevor Thieme, CSCS. “Now is the perfect time to sign up for that boot camp or spin class you’ve been eyeing.” Switching up your routine can only help keep things interesting, but it can also change the demands on your muscles, stimulating new growth and fitness gains (including weight loss). In other words, “adding variation to your workout program is the key to busting through a training plateau — or avoid hitting one in the first place,” says Thieme. 3. Surround Yourself With Motivational Words Encouraging podcasts and TED Talks, inspiring Instagram accounts and YouTube videos, and even strategically placed sticky notes can help you reframe a negative, sluggish mindset and remain motivated and focused on your goals. If you’re having trouble finding the right words, David Goggins can likely give you some. A retired Navy SEAL (and former world record holder for the most pull-ups in 24 hours), Goggins will have you wanting to run an ultramarathon by the time you finish one of his YouTube videos. The YouTube channel Be Inspired is also worth checking out, offering inspiring thoughts, perspectives, and tips for keeping up with your goals. But above all, do your research and find the voice that speaks to you. Sometimes, even a simple motivational quote taped to your mirror can be the trigger that turns lethargy into positive action. 4. Find a Workout Buddy Few things motivate like accountability. If you know a workout buddy is relying on you to show up to an exercise session, you’re much less likely to flake on your fitness plans. That translates to greater workout consistency, which is the key to reaching any fitness goal. Accountability is just one of the many benefits of working out with a buddy. Sweating with others also increases exercise effort (through friendly competition), workout enjoyment (another powerful motivator), and even athletic performance (because it’s human nature to try extra hard when others are watching). 5. Focus on Winter-Specific Activities and Foods “Embrace activities that you can only do during the winter, such as cross-country skiing and snowshoeing,” Thieme says. Knowing you won’t be able to do these activities year-round may shift your perspective from “ugh, it’s so cold and dreary” to “I’m so pumped I can finally snowboard — I’ve been waiting all year for this!” This goes for foods, too. Try out some new recipes that feature winter fruits and veggies. Root vegetables (like potatoes, beets, and parsnips) are in their peak, delicious state during the winter months and can easily be roasted for a flavorful side dish, or mixed into hearty roasts, soups, and stews. 6. Get the Right Gear Once you’ve found your winter activity of choice, the next step is to gear up. “If you don’t have the right gear for the environment or the weather, that’s going to be a huge obstacle as far as motivation is concerned,” Thieme says. It’s also just not safe to be out in cold weather without the proper gear, he adds, so invest in some warm, lightweight clothing. Throw on a fleece or merino wool hoodie to insulate your core, keep your head warm with a beanie, and make sure you don’t lose too much heat through your hands with windproof gloves. Also make sure your footwear is appropriate for your activity (you’ll need gaiters for snowshoe running, for example). Your excuses to skip your workout will diminish when you know that you’ll be feeling comfortably warm and protected, even in the harshest of outdoor environments. 7. Let Yourself Indulge a Little “The occasional feast isn’t going to sabotage your progress toward your fitness or weight-loss goals,” Thieme says. “The problem comes when you make a habit of overeating,” he says. Allowing yourself to indulge a little bit can help you maintain the balance between staying motivated to eat healthfully and giving up out of frustration. Give yourself permission to have some fun, occasionally indulge in your favorite treats, and don’t be too restrictive. The holidays are a time for a celebration, after

7 Winter Motivation Tips to Keep You Focused on Your Goals Read More »

The Principles of Longevity by Dr. Peter Attia and How Double Edge Fitness Can Enhance Your Health Span

Blog, CrossFit, Fitness, goals, gym, Health, Inspiration, Motivation, Personal Training, weight loss /

The Principles of Longevity by Dr. Peter Attia and How Double Edge Fitness Can Enhance Your Health Span Dr. Peter Attia’s Principles of Longevity In recent years, the conversation around longevity has shifted from simply increasing lifespan to improving health span—the period of life during which we are healthy, active, and free from chronic illness. Dr. Peter Attia, a leading voice in this movement, has focused on how we can optimize our physical and mental capabilities to ensure that we not only live longer but live better. At Double Edge Fitness, we share this mission, and we are uniquely positioned to help you achieve your own health span goals. Dr. Attia’s approach to longevity centers on several key areas: Exercise as the Foundation:Dr. Attia emphasizes that exercise isn’t just about burning calories—it’s about setting a foundation for long-term health. He advocates for focusing on strength, stability, endurance, and metabolic conditioning. These are not only important for your fitness today, but they will also enable you to continue doing the things you love as you age. His principle is to train not just for immediate benefits but for decades of vitality ahead. Metabolic Health:Maintaining metabolic health is crucial for longevity. By focusing on insulin sensitivity, body composition, and reducing chronic inflammation, you can prevent many age-related diseases like diabetes and cardiovascular issues. Dr. Attia points out that improving metabolic health can significantly enhance both your health span and lifespan. Cognitive and Emotional Resilience:Dr. Attia believes mental and emotional well-being is just as critical as physical health. Practices like stress management, mindfulness, and continuous cognitive engagement can protect your brain as you age. These factors ensure that as your body stays strong, so does your mind. Optimizing Recovery:Dr. Attia stresses the importance of recovery, particularly through sleep. High-quality sleep is essential for maintaining cognitive function, emotional balance, and physical recovery. Your body and mind require rest to regenerate and perform at their best, especially over the long term. Personalized Nutrition:Dr. Attia takes a personalized approach to nutrition, acknowledging that everyone’s optimal diet might differ. He encourages people to experiment and find the nutritional strategies that best support their metabolic health, improve energy levels, and enhance longevity. How Double Edge Fitness Aligns with These Principles At Double Edge Fitness, we’ve built our approach around these same principles of longevity. We are not just a gym—we are a community that’s focused on improving your health span. Here’s how we do it: Intentional Training for Longevity:Just like Dr. Attia, we prioritize strength, stability, and endurance in all of our programs. Whether it’s our CrossFit classes, weightlifting, or personal training, we design each workout with long-term health in mind. Our coaches guide you through exercises that not only build muscle and endurance but also improve mobility and prevent injury—so you can keep doing what you love well into the future. Optimized Metabolic Conditioning:We focus on improving metabolic health through our comprehensive fitness programs. By enhancing cardiovascular endurance and strength, our workouts are designed to keep inflammation low, improve insulin sensitivity, and optimize your body’s ability to recover and perform at its best. Supportive Community for Mental and Emotional Resilience:At Double Edge Fitness, you’re never alone in your fitness journey. Our community fosters emotional resilience by offering a supportive and motivating environment. Whether it’s through one-on-one coaching or group classes, you’ll find people who uplift and challenge you to be your best self—both mentally and physically. Recovery Focus:We know that recovery is just as important as the work you put in at the gym. That’s why we help you prioritize sleep and recovery with tools like cold plunges and sauna. Customized Nutrition Coaching:Just like Dr. Attia’s belief in personalized nutrition, our coaches work with you to tailor a nutrition plan that works for your unique body and goals. We emphasize sustainable habits, rather than quick fixes, to support long-term health and vitality. Why Double Edge Fitness Is Your Best Choice for Health Span At Double Edge Fitness, we’re dedicated to helping you achieve your personal best—not just today, but for the rest of your life. We understand the importance of longevity and health span, and we offer the resources and support to help you thrive physically, mentally, and emotionally for years to come. Our members aren’t just here to get fit today—they’re here to build strength, resilience, and well-being for their future selves. By embracing Dr. Peter Attia’s principles of longevity, we are committed to providing you with the tools and guidance to optimize your health span. With our intentional training, metabolic conditioning, supportive community, and emphasis on recovery and nutrition, we are the best choice for anyone looking to live a long, vibrant, and healthy life. Stay Healthy. Stay Strong. Join us at Double Edge Fitness and start building your health span today. The post The Principles of Longevity by Dr. Peter Attia and How Double Edge Fitness Can Enhance Your Health Span appeared first on Double Edge Fitness. Dr. Peter Attia’s Principles of Longevity In recent years, the conversation around longevity has shifted from simply increasing lifespan to improving health span—the period of life during which we are healthy, active, and free from chronic illness. Dr. Peter Attia, a leading voice in this movement, has focused on how we can optimize our physical […] The post The Principles of Longevity by Dr. Peter Attia and How Double Edge Fitness Can Enhance Your Health Span appeared first on Double Edge Fitness. Derek Wellock{authorlink}https://doubleedgefitness.com/the-principles-of-longevity-by-dr-peter-attia-and-how-double-edge-fitness-can-enhance-your-health-span/Double Edge Fitness Reno’s Premier Fitness Gym https://doubleedgefitness.com/wp-content/uploads/2023/07/cropped-favicon-32×32.jpg

The Principles of Longevity by Dr. Peter Attia and How Double Edge Fitness Can Enhance Your Health Span Read More »

Simone took “Train like a beast” VERY literally…

2011, 2024, 2024 summer olympics, Blog, blogilates, bts, Business, Cassey's Blog, cora backpack, Designing, designs, entrepreneur, gymnast, Motivation, motivational, motivational tanks, my story, ogorgeous, olympics, popflex, Products, simone biles, story, tank top, tank tops, train like a beast, train like a beast look like a beauty /

Simone took “Train like a beast” VERY literally… Soo you remember the motivational tanks of the 2000s right?! Let me refresh your memory… “Train like a BEAST look like a beauty.” Back in 2011, before POPFLEX was a thing, I sold these tanks out of my parents’ garage. Little did I know, a young future superstar bought one and took the phrase so literally that one day she would become the world’s most decorated gymnast of ALL TIME.     SIMONE BILES!! Ahhh how cool! I don’t personally know Simone and she doesn’t know me, but this weird little invisible string between us is something I’ll never forget and cherish forever. Simone, CONGRATS TO YOU ON MAKING HISTORY and congrats to our Golden Girls – I am so proud of you all! Soo you remember the motivational tanks of the 2000s right?! Let me refresh your memory… “Train like a BEAST look like a beauty.” Back in 2011, before POPFLEX was a… Cassey{authorlink}https://www.blogilates.com/blog/simone-biles-motivational-tank/Blogilates The official blog of Cassey Ho https://www.blogilates.com/wp-content/uploads/2021/02/fav-1.png

Simone took “Train like a beast” VERY literally… Read More »

Middle-Aged Women vs. TikTok: Workout Wars

Blog, Fitness, Motivation, Women's Health, WORKOUTS /

Middle-Aged Women vs. TikTok: Workout Wars Recently, TikTok has been buzzing with videos poking fun at middle-aged women for their unconventional workout routines. These videos, often accompanied by playful comments, suggest that middle-aged women will do anything but traditional workouts or lift weights. But is there more to these “goofy” exercises than meet the eye? I think so! From hula hopping to rebounding and drumming, these women are finding joy in movement that goes beyond the typical gym routine. Some might see these activities as silly. But, as a fitness expert with decades of experience training women, I see them as an effective way to get your heart pumping and have fun in the process. Photo Credit: TikTok, @clips4each, @beastbloxtt, @uniqueharo Embracing The Fun Factor in Workouts As a 58-year-old personal trainer with over 35 years of experience, I can confidently say that fitness is not a one-size-fits-all journey. The beauty of working out is that it can be tailored to fit your lifestyle, preferences, and yes, even your sense of humor. I say to the TikTokers (in jest of course), be careful who you mess with. One thing I know is that middle aged women today are confident and know what we want. We have the wisdom and experience to choose activities that make us happy, regardless of societal expectations. After all, exercise should be enjoyable and us middle agers are proving that you can stay fit while having a great time.   Cardio Exercise Can Be Creative The statement that middle-aged women are doing “everything but a workout” is simply inaccurate. A cardio workout is any activity that gets your heart rate up and makes you breathe harder. It doesn’t matter what form it takes. If it gets your heart pumping, it’s a workout. The Centers for Disease Control and Prevention (CDC) recommends that American adults get at least 150 minutes of heart-pumping exercise each week. This can be achieved through various forms of physical activity, and there are no strict rules about how it should be done. Go running or biking if you want. But many of the unconventional workouts seen on TikTok, like rebounding and bungee dancing, can achieve the same thing – a healthy heart. The added bonus is that you may laugh a little and feel more energized. I always say it’s about your attitude and effort. How hard you work is up to you, no matter the form of exercise.  I can attest to the value of fun in fitness myself. Traditional workouts like running no longer serve me. I started to loathe running because my hips and back didn’t love the pounding. But, I love to hula hoop or do step aerobics or power walk and my heart rate soars while I’m enjoying myself. What some might call “tomfoolery,” I call “fun!” Strength Training For Middle Aged Women In addition to cardiovascular exercise, the CDC suggests incorporating strength training sessions twice a week, targeting all major muscle groups. Contrary to what some TikTok videos might imply, many middle-aged women are actively engaged in strength training workouts. In fact, lots of women in my age group are lifting heavier weights than some of our younger counterparts. In my online workout streaming platform, Get Healthy U TV, we perform circuits and intervals while strength training with dumbbells, proving that middle-aged women are more than capable of building strength and muscle. We pick up 15 and 20 pound dumbbells and curl them like it’s our job. The Benefits of Unconventional Workouts Engaging in fun and varied activities can reduce stress, improve mood, increase muscle mass and enhance overall fitness. Quite honestly, I try to preach that exercise should not feel like a chore every time, but rather a fun and rewarding part of your daily routine. Often these different types of workouts are done with friends or by signing up for a class. Having a community of people to try these new adventures with you can help to motivate and encourage you to stay accountable. The Relevance of Middle-Aged Women A common theme among women my age is feeling less seen and heard by the younger generation. So, thank you TikTokers for making us feel relevant and influential enough to catch your attention.  People are watching what we do and, in many cases, admiring our ability to have fun while staying fit. One commenter on TikTok summed it up perfectly: “Bro, you can’t fault them… They’re having more fun than we are!” Final Thoughts Middle-aged women are redefining what it means to work out, proving that fitness can be fun, creative, and effective at any age. The TikTok trend highlighting our unconventional workouts serves as a reminder that staying active and healthy doesn’t have to follow a specific formula. By choosing activities they enjoy, women over 50 are setting a powerful example for others to follow. For those looking to explore more about fitness and find their unique workout style, consider joining a supportive community or seeking guidance from a fitness professional. Whether you’re a middle-aged woman, fitness enthusiast, or social media user, remember that the best workout is one that you love and look forward to. Stay active, stay happy, and most importantly, have fun with your fitness journey! Recently, TikTok has been buzzing with videos poking fun at middle-aged women for their unconventional workout routines. These videos, often accompanied by playful comments, suggest that middle-aged women will do anything but traditional workouts or lift weights. But is there more to these “goofy” exercises than meet the eye? I think so! From hula hopping […] Chris Freytag, CPT{authorlink}https://gethealthyu.com/middle-aged-women-vs-tiktok/Get Healthy U | Chris Freytag

Middle-Aged Women vs. TikTok: Workout Wars Read More »

5 Tips for Embracing a Positive Menopause Mindset

Blog, Lifestyle, menopause, Mindset, Motivation, Women's Health /

5 Tips for Embracing a Positive Menopause Mindset Use my five expert tips to transform your energy to focus on a positive menopause mindset and enjoy this stage of life! I’ve always been a firm believer in the power of positive thinking. I have long repeated the phrase, “where our mind goes, our energy flows.” And as the menopause transition started to rear it’s head in my life,  I realized that I was going to have to embrace this next chapter with a can-do attitude. How I managed menopause was going to be up to my mindset.  Growing up, our female relatives may not have discussed menopause with us, or if they did, it was often only in reference to the common menopause symptoms like unpleasant hot flashes, night sweats, and mood swings that come with it. Because of this, as most of us approach menopause, we’re typically greeted with either a lack of information altogether or a completely negative picture of how to deal with it.  Menopause is a significant transition in a woman’s life. Now on the other side of the transition, I want to share how a positive menopause mindset during this phase helped me maintain my sanity. Mindset is crucial for several reasons, impacting both mental and physical well-being. Here’s why a positive attitude can make all the difference. This Is Not Your Mother’s Menopause In the past, menopause was often shrouded in secrecy, treated as something to be endured quietly. Today, however, we have the opportunity to redefine this stage of life. Menopause is not a curse; it’s a natural transition that every woman goes through. It’s time to let go of those outdated beliefs and educate ourselves on what is really happening to our bodies. Menopause is not an end but a new beginning—a chance to focus on our health and well-being like never before. Many of us live for decades after menopause and how we look at this new part of our lives will define what comes next.  My Personal Journey with Menopause Perimenopause just snuck up on me. I had a full six months where I felt tired and moody and I didn’t put two and two together till after the fact that it was my fluctuating hormones causing these physical symptoms.I was struggling in my workouts, had brain fog, and in general felt flat.  And then I realized it was the beginning of my journey through menopause. I never was taught anything about menopause in my earlier years and never discussed it with my mom or friends so this was all new for me. To start feeling better, I decided to “reset my mindset”  and dig into the books, research, podcasts, anything I could get my hands on. I’ve put together the best tips that worked for me below so you can hopefully have a manageable and positive peri- and post menopausal transition: 1. Embrace the Change Menopause is a natural part of life’s journey, marking the transition from one stage to another. By seeing menopause as a natural and expected milestone, you can approach it with acceptance and even anticipation. Remember that this change signifies a new chapter filled with opportunities for growth, self-discovery, and renewed focus on personal health and well-being. This phase can be a time to reconnect with yourself, discover new interests, and set new goals. 2. Knowledge is Power Get educated about what is happening to your body and what to expect. Understanding the biological and hormonal changes can demystify the process and reduce anxiety. Read books, attend seminars, and talk to healthcare providers who specialize in menopause. Knowing what to expect and learning about various coping strategies can demystify the process and equip you with the tools needed to navigate it confidently. The more informed you are, the more control you’ll feel over your own health journey. I personally recommending reading The New Menopause Book by Dr. Mary Claire Haver. It has a wealth of knowledge that I have read many times, highlighted, and use as my trusted resource. More Menopause Resources 19 Ways to Get Rid of Menopause Belly Fat Menopause Joint Pain: Causes & Treatments 7 Best Supplements for Menopause Weight Gain Am I in Perimenopause? 3. Lifestyle Tweaks Small, intentional changes in your lifestyle can have a profound impact on how you experience menopause. Focus on these three basics: Healthy Eating: Incorporate a balanced menopause diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in calcium and vitamin D are essential for bone health, which becomes more critical during menopause. Regular Exercise: Establish a consistent workout routine that includes cardiovascular exercises, strength training, and flexibility exercises. Physical activity can alleviate many menopause symptoms, including weight gain, mood swings, and sleep disturbances. Mindfulness Practices: Incorporate activities like a yoga practice, meditation, or deep-breathing exercises to reduce stress and promote mental clarity. These practices can enhance emotional well-being and help you stay grounded. These tweaks not only boost your physical health but also enhance your emotional resilience, helping you feel more energized and in control. 4. Find Your People Building a support network is essential during menopause. Surround yourself with friends, family, and peers who understand what you’re going through. Sharing experiences, advice, and even a good laugh can be incredibly uplifting. Don’t be shy about reaching out—you’re not alone. 5. Accept the Challenge Look at menopause-related challenges as opportunities to grow and become more resilient. Each hurdle you encounter is a chance to gain wisdom, resilience, and a deeper understanding of yourself. Embrace the changes with an open heart, and focus on the personal growth and strength that come from navigating this transition. By maintaining a positive mindset and seeing challenges as opportunities, you’ll find yourself more equipped to handle the ups and downs with grace and confidence. Taking Charge of Your Health Changing your mindset is just the beginning. There are so many symptoms of menopause but here are some practical steps you can take to navigate this time of life with confidence: 

5 Tips for Embracing a Positive Menopause Mindset Read More »

9 Best Cardio Workouts For Weight Loss (No Running!)

Blog, Cardio Workouts, Fitness, Motivation, WORKOUTS /

9 Best Cardio Workouts For Weight Loss (No Running!) Shed pounds effectively with these 9 best cardio workouts for weight loss from a fitness expert. Get fit, feel great, and boost energy without any running! Cardio exercise is a fantastic way to lose weight while improving your overall health. While strength training is important to boost your metabolism (and you will hear me on my soap box talk about how important it is for middle age woman), you also need cardio workouts for weight loss. It drives me nuts when women tell me their fitness trainer told them they don’t need cardio. If you have a heart, then you need cardiovascular exercise! The biggest issue is that most women think about running as the best form of cardio. There is nothing wrong with running but as we age, for many of us it is a daunting, joint pounding option that sounds horrible. And if it sounds horrible, you aren’t going to do it. So whether you’re a fitness enthusiast looking to switch up your routine, or a beginner just starting, I’ve got you covered. In this guide I’ll introduce you to the 9 best cardio workouts for weight loss, with no running included. Plus, I’ll give you a refresher on why cardio matters for fat loss in the first place. Explore the best cardio workouts for weight loss below. From walking to swimming to dance, and low-intensity to high-impact, there is something for everyone. Most importantly, just remember, the best exercise is something you LIKE to do so you stick with it. Consistent cardio is an important stepping stone in your health and weight loss journey. So, what are you waiting for? Table of contents What is Cardio Exercise? The Benefits Of Cardio Exercise 9 Best Cardio Workouts For Weight Loss The Bottom Line FAQ What is Cardio Exercise? Cardio exercise, short for cardiovascular exercise, encompasses any form of activity that raises your heart rate and increases blood flow to your muscles. It is an essential component of any fitness routine and offers numerous health benefits for your body composition. What sets cardio exercise apart from other types of workouts is its ability to increase your endurance and stimulate your cardiovascular system. This form of exercise strengthens your heart, lungs, and muscles, leading to improved overall health and fitness. It also burns calories, making it an effective way to cut down on belly fat and promote weight loss. Some popular types of cardio exercise include walking, swimming, cycling, dancing, and stair climbing. The Benefits Of Cardio Exercise Burning fat is a wonderful byproduct of cardio exercise, but there are many other great benefits of getting your cardio on. From better immunity to a boosted mood, the positives are endless! Here are some of the top benefits of cardio exercise: Keeps your heart healthy: People who do regular cardio workouts typically have a lower resting heart rate and lower blood pressure. You also decrease your risk of heart disease and other problematic conditions. Heart disease is the number one killer of women in America. To improve overall cardiovascular health, the American Heart Association recommends a minimum of 150 minutes per week of moderate aerobic exercise or 75 minutes of vigorous exercise. Boosts your mood: Cardiovascular exercise causes your brain to release endorphins, the feel-good chemicals responsible for balancing your mood and keeping depressive thoughts at bay. Many people cite beginning an exercise regimen as one step they’ve taken to help their overall mental health. Even a brisk walk for a short period of time can noticeably alter your attitude. Boosts Your Immunity: Cardio exercise in most environments makes your immune system stronger, helping you to reduce your body’s risk of bacterial infection and prevent disease. Helps Your Circulation: Cardiovascular exercise improves your blood circulation, which helps your body rid itself of toxins better and keeps you healthy. Poor circulation long-term can lead to problems such as heart attack or stroke, but keeping your circulation functioning properly can help prevent those problems. Boosts Your Weight Loss: Finally—cardiovascular exercise helps burn calories, and when it comes to weight loss, calories still matter. You have to expend more calories than you take in to lose weight. Along with strength training, cardio should be an important aspect of your weight loss journey. Improves Your Sleep. By regularly getting your heart rate up and being consistent with cardio exercise, you improve your sleep quality which parlays into all aspects of your life. Better sleep quality is a big part of healthy aging. 9 Best Cardio Workouts For Weight Loss Cardio doesn’t have to be intimidating – many fun and simple cardio workouts are surprisingly effective at burning fat and calories. Find a form of exercise you love, and then focus on lower-intensity, moderate-intensity or all-out high-impact depending on your goals. Imagine making great progress towards your weight loss goals while enjoying yourself too! Try one of my favorite cardio workouts for weight loss to get started with your cardio journey: 1. Walking [Burns 300-400 calories/hour] Yes, walking! Perhaps the most straightforward, most available exercise around, walking is not only a great way to burn calories, but it’s also a low-impact workout that most people can do. However, a leisurely evening stroll won’t make the cardio cut. To burn fat, you need a brisk, moderately-fast pace. According to the Mayo Clinic, regular brisk walking can help you: Maintain a healthy weight Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes Strengthen your bones and muscles Improve your mood Improve your balance and coordination The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk, go for a hike, give rucking a try, hit the treadmill at the gym, or even use a walking pad under your desk during the workday! Tip: If you’re using a treadmill, try adding an incline to torch more calories and tone your glutes and thighs.  CURSOR FITNESS

9 Best Cardio Workouts For Weight Loss (No Running!) Read More »

15 Best Mobility Exercises for Seniors to Stay Active

Beginner Guides, Blog, Fitness, Goal Setting, menopause, Motivation, Training Advice, Women's Health, Workouts for Seniors /

15 Best Mobility Exercises for Seniors to Stay Active One of the best things you can do to stay healthy and active with age is to make mobility exercises a regular part of your routine. Did you know that limited mobility is actually the thing that makes you look the oldest? Don’t worry if you’re already noticing mobility issues crop up, because it’s never too late to see benefits! In fact, a quick mobility routine is often all it takes to start feeling better.  To see the benefits firsthand, try the 15 best mobility exercises for seniors. These are the best exercises that will keep you in action and impact your overall health for years to come. Table of Contents The Benefits of Mobility Exercises for Seniors Tips for Doing These Exercises 15 Mobility Exercises for Seniors FAQs The Benefits of Mobility Exercises for Seniors Before we dive into which mobility exercises to add to your regular exercise routine, let’s talk about why you should do them in the first place. Here are the standout health benefits of mobility exercises for seniors: Keeps joints healthy. Motion is lotion! Moving your joints through a healthy range of motion washes them in fluid, keeps them working smoothly and can help prevent joint pain.  Improves stiffness and pain. It’s pretty common for joints to creak and hurt with age, especially if you have arthritis. Movement is often the number-one solution to stiff, achy joints, largely thanks to that fluid we mentioned earlier.   Makes everyday activities easier. When your joints feel better, everyday activities tend to feel better, too. Plus, teaching your joints to move in a greater range of motion makes more movements possible, because you’re not limited by how far your ankles, knees, hips, spine, shoulders, elbows, and wrists can bend and rotate. An active lifestyle improves your quality of life and can help prevent risk of injury too. Help you stay active. If mobility exercises can make daily life easier, they can also help you stay active. Staying active is key for keeping your muscles strong, your heart and lungs fit, your mind sharp, and your balance on point. Aside from fending off chronic conditions, staying active can also help you live independently, maintain great mental health, and muscle strength.    Makes you look (and feel!) younger. Few things make you look and feel older than the inability to move. Mobility exercises are simple to add to your routine, and can shave years off if done consistently. Related: 9 Hip-Strengthening Exercises for Seniors Tips for Doing These Exercises These mobility exercises and stretching exercises are for older adults with mobility issues and those looking to stay active. They’re not for people with injuries. These folks should work with a physical therapist or other healthcare provider who can supervise their recovery. You only need floor space and a yoga mat for most of these exercises. There are also chair exercises that use a seated position.  Do these exercises two to three times per week. Keep your movements controlled and work at a comfortable pace. If you can build them into your daily routine, even better! At first, these exercises might feel awkward and stiff. But the more you do them, the warmer your muscles and the looser your joints will get. Over time, the following exercises will feel easier, and so will daily physical activity. Can’t do an exercise as written? Good news! We’ve included tips to modify a move if needed.  Amazon Basics Extra Thick Yoga Mat with Carrying Strap Check Price We earn a commission if you make a purchase, at no additional cost to you. COSCO Vinyl Folding Chair, 4 Pack, Black Check Price We earn a commission if you make a purchase, at no additional cost to you. 15 Mobility Exercises for Seniors 1. Shoulder rolls Basic shoulder rolls are simple exercises that loosen up the shoulder muscles and joints. Shoulder mobility is critical for basic tasks like reaching overhead and sports like tennis and swimming.  How to perform a shoulder roll: Stand with your feet hip-width apart. Shrug your shoulders up toward your ears. Then, slowly roll them in a forward motion. After about 30 seconds, roll your shoulders in a backward motion.  Muscle Groups Targeted: Shoulders 2. Arm circles This move loosens the shoulder joints and engages the shoulders, biceps, and triceps. It’s an easy way way to improve posture and get your arms and shoulders ready for sports like swimming and pickleball. How to perform an arm circle: Stand tall with your feet shoulder-width apart.  Raise and extend your arms to your sides.  Without bending the elbows, rotate your arms forward in small circles for 30 seconds. Then, rotate your arms backward in small circles for 30 seconds.  Muscle Groups Targeted: Shoulders, Biceps, Triceps, Upper Back 3. Hip circles This simple exercise helps loosen up the muscles and joints in your hips. As the hips play a role in practically every activity you do, it’s important for them to have a healthy range of motion. How to perform a hip circle: Stand tall with your feet shoulder-width apart and place your hands on your hips. Keeping a slight bend in your knees, slowly circle your hips in a clockwise direction for 30 seconds. Then switch directions and circle your hips counterclockwise for 30 seconds..  Muscle Groups Targeted: Lower Back, Hips 4. Standing side bends The standing side bend stretches the spine and obliques (side-abs). This helps improve posture for sports, new exercise, and daily activities. How to perform a standing side bend: Stand tall with feet and legs together. On an inhale, reach both arms straight up overhead.  Lower your right arm to the right side of your body. On an exhale, lengthen the left arm over your head, bending your body gently to the right.  Inhale to return both arms overhead and repeat on the left side. Do six to 10 reps per side. Do this exercise in a sturdy chair if you get tired from standing or can’t keep your balance while bending. If chair exercises fit your comfort zone, try these 10 best chair exercises for seniors too! Muscle Groups Targeted: Spine, Obliques 5. Wall push-ups Wall push-ups are a great mobility exercise for seniors that target the shoulders, chest and triceps. It helps with daily activities such as pushing open doors and getting up from a chair. How to perform a wall

15 Best Mobility Exercises for Seniors to Stay Active Read More »

What Is Your Why For Weight Loss? 4 Steps To Find It And Stay Committed

Blog, Lifestyle, Mindset, Motivation /

What Is Your Why For Weight Loss? 4 Steps To Find It And Stay Committed What’s the main reason behind your weight loss goals? Finding your “why”—or the driving force behind your weight loss journey—is essential for staying motivated and achieving your goals. But what is it, exactly? Are you losing weight simply to improve your physical appearance, or is it something else that drives you to make healthier choices? I always tell my clients that their “why” for wanting to get healthier or lose weight needs to be tied to something deeper—having more energy, getting better sleep, improving relationships, becoming more active, or gaining clearer focus.  Weight loss will be the byproduct of achieving these things. Let’s explore the steps for finding your “why,” setting realistic goals, creating an action plan, and staying motivated along the way. 1. Identify Your “Why” Photo Credit: Shutterstock It’s essential to understand why you want to make a change in your life. Identifying your “why” can help keep you motivated and focused on achieving your goals. Your “why” is the purpose behind the action that will drive you forward when times get tough. I like to call it your “purpose statement.”  Your “why” should be more than just wanting a better physique; it needs to have emotional meaning. It connects to your life values and is so much deeper than just weight loss. Weight loss is the byproduct of your new habits.  When it comes to weight loss, one size doesn’t fit all. Every person will have a deeper reason as to why weight loss will change their life. For example: Are you looking to improve your overall health? Do you want more energy or confidence? Are you trying to stay healthy for your kids or grandchildren? Do you have medical issues that would benefit from a healthier weight? Are you sick of being tired all the time? No matter the incentive, figuring out why you’re striving for a transformation can assist in sustaining your dedication and keeping you on track to attaining your ambition. These deeper desires will eventually result in weight loss because you’ll change your habits to achieve them. Once you’ve identified your why (and it can’t be “weight loss”—you need something meaningful!), it’s time to determine how you will get started by setting your goals. 2. Set Realistic Goals Photo Credit: Shutterstock Achieving success necessitates the need for goals. It helps to focus your energy and create a plan for reaching the desired outcome. Goals should be realistic, measurable, and achievable within a reasonable amount of time. Here’s the plan: Break Down Large Goals Into Smaller Steps To ensure that you are setting yourself up for success, it’s best to break down large goals into smaller tasks or steps. Smaller objectives can be established to make the larger goal more manageable and keep you inspired as you progress. Example: If your aim is to shed 10 pounds by the start of summer, break it down into bite-sized portions, such as losing 1-2 lbs per week for the upcoming months. Set Weekly or Monthy Mini-Goals These small successes will add up over time and help keep you on track toward achieving your overall goal. Example: Exercise five times a week for 20 minutes or cut out sugary snacks from your diet completely. Find Your Support System When aiming to reach objectives, consider who or what support systems you can utilize to ensure success. Examples: Consider asking for support from friends and family who can offer encouragement when needed. Join a gym with knowledgeable trainers who can provide guidance during workouts. Connect with an online community where people share their experiences related to similar objectives so that you don’t feel isolated on your journey toward success. 3. Create an Action Plan Photo Credit: Shutterstock Once your goals are set and organized, it’s time to create a plan of action. This is often where people stop. They set their goals but never really decide how they will actually make them happen.   Creating a solid action plan is essential to achieving any goal. Think of this as the roadmap that will help you get from where you are now to where you want to be. An action plan will lay out the daily, weekly, and even monthly tasks you need to do. It also involves a timeline for completing each step. Here’s how to create your action plan: Create a “Stop/Start Doing” List This helps identify the habits you know you need to stop doing and creates awareness of the habits you’d like to adopt.  Example: Let’s say your goal is to eat healthier. Here is your “stop/start doing” list: During week one, eliminate added sugars from your diet. (I.e., something to stop doing.) During week two, make sure you’re getting five fruits and vegetables per day. (I.e., something to start doing.) During the following weeks, add more things to stop and start doing. You’ll create better habits as you do! Create Timelines That Help Fit in New Routines Consider how much time and effort each new habit will take to fit into your lifestyle without becoming overwhelming or too difficult to manage. Example: If your nearest gym is 30 minutes away, maybe exercising at home is a better choice. If necessary, adjust the timeline accordingly to work along with your schedule and other commitments. Build In Rewards Make sure you add in rewards along the way! This could be in the form of self-care after reaching certain milestones or celebrating small victories with the purchase of something you’ve wanted for a while. You decide what works for you, but make sure you celebrate the milestones because you deserve it! Monitor Your Progress Regularly monitor progress on each task with weekly reviews. This holds yourself accountable and keeps you motivated! Remember that you might not reach your goals in the first weeks or months—but don’t get discouraged. Just ensure your action steps are realistic and achievable so they don’t become overwhelming or

What Is Your Why For Weight Loss? 4 Steps To Find It And Stay Committed Read More »

TikTok Is Obsessed With the Cozy Cardio Trend: What Is It?

Beginner Guides, Blog, Cardio Workouts, Fitness, Low-Impact Workouts, Mindset, Motivation, Training Advice, Walking Workouts, WORKOUTS /

TikTok Is Obsessed With the Cozy Cardio Trend: What Is It? The latest fitness trend on TikTok is cozy cardio, and I’m a fan. I’ve always said the best form of cardio is the one you enjoy because you’ll be consistent.  The “cozy cardio” trend on TikTok, created by Hope Zuckerbrow, is a more laid-back approach to movement, prioritizing exercise that doesn’t leave you feeling beat up.   The CDC recommends 150 minutes of moderate-intensity physical activity each week, and this new fitness trend is a great way to make it happen! Cozy cardio is choosing a form of movement that you actually enjoy and look forward to. It’s about changing your vocabulary from “exercise” to “movement.” You don’t have to push yourself so hard just get in that comfortable and euphoric cardio heart rate zone and have fun.  What Is Cozy Cardio? The cozy cardio concept is an easy new fitness trend. It’s as much about the “vibe” as it is about the cardio. It’s about creating a relaxing and soothing environment and being more low-key about exercise. Don’t psyche yourself out into thinking that the only way to lose weight or get into shape is by doing grueling hard workouts! Instead, change your mindset.  Start by creating a stress-free atmosphere. Turn on soft lighting. Light some candles. Wear comfy clothes like a t-shirt, your pajamas, cozy sock or just go barefoot. Then pick a form of movement in the comfort of your living room that feels good. And do it.  Photo Credit: Shutterstock Zuckerbrow says she started the trend because she needed a more relaxed approach to exercise to get motivated. She describes her morning routine as getting some water, iced coffee, and putting on comfy socks. Then she warms up by walking at a comfortable pace on her walking pad while watching her favorite shows.   She said she walked at different speeds while keeping it comfortable. She does this low-intensity workout as a 40-minute session and then cools down.  Related: 5 Non-Running Cardio Workouts Cozy Cardio is All About Consistency Zuckerbrow lost 100 lbs, which proves it works! The secret to her weight loss success was being consistent and doing something enjoyable. Yes, the keyword is consistency! Being consistently good on a daily basis is better than being occasionally great. She didn’t struggle through grueling workout sessions but rather took a more stress-free and consistent approach. And if you think this sounds too easy, check out the over 2 million views the hashtag #cozycardio has received on TikTok. Hope has lots of viral videos people are embracing. She has inspired countless women to a whole new way of thinking. Photo Credit: Shutterstock Since the average American doesn’t do any cardio exercise, I am a fan of this fitness routine, and it’s a really great way to get a lot of people to consider getting started.  The point of cozy cardio is for people to get their heart pumping in the comfort of their home with elements that give you warm, fuzzy feels. It’s about improving your cardiovascular health over time and burning calories while still feeling good. And if you don’t already know, cardiovascular exercise has plenty of benefits, like better heart health, increased daily calorie burn, better mental health, and improved energy levels.  Related: How To Stay Consistent & Motivated In Your Fitness Journey My Cozy Cardio Is Walking  I’ve been preaching consistent moderate exercise for a long time. My personal cozy cardio is definitely walking. I walk indoor part of the year (cue my favorite Netflix series), but when I can, I like to get outside for fresh air. Photo Credit: Shutterstock I love to walk outside with my dog, with friends, or with a good podcast. I actually look forward to it daily. My heart rate is moderate, it doesn’t feel hard, but it’s totally worth it.   I used to be a runner, but the pounding just got too hard on my body. So I am now proud to call myself a walker, and again, the biggest success for me is that I am super consistent with my cardio workout because it’s doable every day.  What are some other ways to do Cozy Cardio?  If walking isn’t your thing, try some gentle yoga or low-impact dance.  The atmosphere and vibe are up to you. Make your space comfortable! It’s about avoiding a crowded gym and picking a low-impact exercise method that feels good in your own home. Photo Credit: Shutterstock Need help getting started? At Get Healthy U TV, my online streaming app for workouts, we have so many great options for you to try some cozy cardio: Indoor walking workouts: Easy on the joints and using only a little space, these walking workouts have become favorites for many of our members. They are a part of their daily routines.  Gentle yoga flow workouts: Yoga is a great option for getting your heart pumping early in the morning since it’s both exercise and mental clarity, which is great to start the day.  Low-impact strength workouts: Fun and doable no-jumping workout routines that involve both strength training and cardio. Fun and doable dance workouts: This type of exercise will make you smile while shaking your booty.  Click here to join for just $20. Enter the coupon code CHRISGOLD20 at check out and become a gold member for just $20 for the first full year.   Helpful Products For Your Cozy Cardio  You can fully embrace cozy cardio with the following gear: Comfortable fuzzy socks: One of the cozy cardio trademarks is a good pair of comfy socks.  Walking pad: This is a great low-impact exercise method that is easy to move around your home. It’s a space saver and gives you easier access anywhere in the home.  Candles: A lavender candle can set the mood and relax you.  Yoga mat: It’s a good idea to have a mat on your floor to protect your body and your floor.  Comfortable sweat pants: Feeling comfortable is the hallmark of cozy cardio. Product Image Product Name Primary

TikTok Is Obsessed With the Cozy Cardio Trend: What Is It? Read More »

Calling All Beginners! Getting Started On Your Fitness Journey

Beginner, Blog, Fitness, Motivation, Muscle Building, Nutrition /

Calling All Beginners! Getting Started On Your Fitness Journey Are you intimidated by beginning a fitness program? Do you feel like you have such a long journey ahead of you because of your starting point and sometimes doubt your abilities to complete it? Well, this post is for you then. I have been doing this for a long time, and I can tell you that I have seen so many warriors join this community who started out as ABSOLUTE BEGINNERS! There are too many success stories for me to believe that anyone is disqualified. There are a few key aspects to seeing success as a beginner, though. Be Willing To Build New Habits. Stay Humble, Be Patient, and Embrace the Process. Surround Yourself with Like-Minded Community. Be Willing To Build New Habits Your brain is wired for habits. If you’ve reinforced unhealthy habits for years, it can seem very daunting to even try to undo those, right? The beauty of the brain, however, is that what can be wired in can also be wired out. It takes 60 days to build a new habit, thus why many of my programs are 60 days long. If you set your mind to building the important habits of removing all processed food and sodas, replacing them with whole foods, and moving every day – for 60 days – you are going to see that it will become a lifestyle for you that gets easier and easier to incorporate because you are more adjusted to it. Don’t let the idea of starting something new intimidate you. You CAN do this! Stay Humble, Be Patient, and Embrace the Process Acknowledge from the beginning that you are signing up for a JOURNEY. This is a marathon, not a sprint. It takes humility to start something that you feel pretty terrible at in the beginning, but know that showing up every day and making the right decisions is success for you. You will improve with practice in both terms of eating well and movement. Time and again, I’ve seen warriors who couldn’t even do one push up over time able to do many push ups – and with great form, too! Be patient with yourself, especially when it comes to seeing physical results. I always encourage progress photos instead of the scale because the scale truly does not tell the whole story. If you are expecting to see overnight results, you will be disappointed, but if you are consistently making the right choices, you will see change over time. With my programs, some start to see change in as soon as a week, while others it may take 3-4 weeks. Every person’s body will respond differently, so it’s important to not compare yourself to others. Celebrate other’s progress and keep working. Surround Yourself with Like-Minded Community You may not have the support you wish for at home or in your local circle. Unfortunately, this is rather common. If you do, that’s amazing! As a society, we are rather unhealthy (though we have come a long way in recent years!), so when you decide to step out of line and transition to a healthy lifestyle, others may not understand your decision. Sarcastic remarks and disinterest from those you love can threaten to demotivate you, but remember this: sometimes you have to be the pioneer – the trailblazer – for your family and community. While that may feel lonely for a time, you will influence those around you, even if they don’t show it. The very fact that you’re doing something different is making them think and evaluate their choices. Overall, don’t let their lack of support stop you. How sad would it be to not reach your potential and better your life and health because someone else wasn’t on board? It is important to have community, though, so if you are unable to find that locally, my MA Warrior Community is made up of women and men from all around the world who will support, encourage, and help motivate you to your goals. This community has birthed many friendships and the camaraderie feels like family. You have a great resource to answer your questions, and you learn so much from each other along the way! So, if you’re a beginner, know that you can do this. Be patient with yourself and your process. You’re going to look back and be amazed at how far you’ve come if you don’t give up. Put one foot in front of the other every day, and over time all of that progress is going to add up, but you have to start with step one. Let’s get it. Are you intimidated by beginning a fitness program? Do you feel like you have such a long journey ahead of you because of your starting point and sometimes doubt your abilities to complete it? Well, this post is for you then. Web Ninja{authorlink}https://www.massyarias.com/calling-all-beginners-getting-started-on-your-fitness-journey/Massy Arias Join the MA Warrior Tribe Today! https://www.massyarias.com/wp-content/uploads/2019/12/cropped-massy-32×32.png

Calling All Beginners! Getting Started On Your Fitness Journey Read More »