Wednesday Workout

 

Workout equipment:

Workout type: 12 minute

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Seven Ways to Motivate Yourself to Exercise

How do you motivate yourself to exercise when there are dozens of things you’d rather be doing?

You know it’s good for you. Exercise helps you reach and maintain a healthy body weight, lowers blood pressure, gets rid of bad cholesterol, strengthens bones, lowers your risk for cancer, and decreases stress.

But we all know the truth: finding the time and motivation to get off the couch and work out isn’t always easy.

Here are seven ways to get—and keep—the motivation to exercise regularly:

1. Find something you enjoy doing.

Many gym-goers spend hours on the treadmill even though they hate it (this used to be me).

Yet there are plenty of other forms of exercise that can be just as (or more!) beneficial for weight loss and cardiovascular health.

Try a new class, substitute long cardio sessions with interval training, join a friendly sports team with your buddies—anything that will help you look forward to exercising, rather than dread it.

2. Keep track of your progress.

Using a journal to track measurements like weight and body fat percentage as well as progress made in your workouts will keep you much more motivated than looking in the mirror every day.

Just being able to see in print (or on the screen) that all your hard work has paid off can be the motivator you need to keep you working out on a regular basis.

3. Notice how you feel after exercise.

If you’re like most people, you may be tired and unmotivated before your workout, but feel nothing short of amazing afterwards.

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Monday Workout

 

Workout equipment:

Workout type: 12 minute

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CHALLENGE Friday Workout

  Workout equipment: Workout type: Challenge Time: ? Complete seven rounds of the following as fast as possible: 2 pull ups 5 knees to elbows 10 wall balls 15 kettlebell swings 100 high knees

Wednesday Workout

  Workout equipment: Workout type: 12 minute Set your timer for 18 rounds of 10 and 30 second intervals. Complete the following exercises during the 30 second work interval: 1. 2. 3. 4. 5. 6. Bonus: 30 second

Is Your Food Obsession Ruining Your Life?

Some people spend every minute of their lives obsessing over food.

Devout Paleo diet followers, for instance, nearly cry if a speck of grain touches their lips. They have a hard time eating out with friends, and can’t enjoy a rich dessert at a party. And this is the same for any extreme dieter, not just Paleo lovers.

If that’s the kind of life you want to live, go for it.

I, on the other hand, am a big believer in enjoying life.

I want to experience everything life has to offer, and yes, that means a glass or two of wine several times a week, some bread here and there, even (gasp!) a melt-in-your-mouth chocolate chip cookie once in a while.

No, I don’t eat these things every day, but I do eat them more often than you might think.

Why? I want to be happy. I want to experience life with the people around me. I don’t want to obsess about every morsel of food I eat—I want to enjoy my food.

I live by the 80/20 rule — 80% of what goes into my body has to be good food (fruits, veggies, protein, healthy fats, etc.)—and 20% can be the fun stuff (wine, treats, carbs).

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Monday Workout

  Workout equipment: Workout type: 16 minute Set your timer for 24 rounds of 10 and 30 second intervals. Complete four rounds of the following in the 30 second work intervals: 1. 2. 3. 4. 5. 6.

Friday Challenge Workout

  Workout equipment: Workout type: Challenge Time: ? Complete the following workout twice: 100 25 100 25 100 25 100 25

All We Have is Our Health

I was watching old episodes of Ally McBeal the other day while doing some work (don’t ask me why—the selection on Netflix is pitiful these days), and during one early episode, after everything else in her life goes wrong, she repeats, “I have my health. I have my health. I have my health…” over and over.

And it’s true, isn’t it? There are so many things that are important to us… our families, our careers, our hobbies… but without our health, where would we be?

Yet for some reason, in this day and age, people seem to take their health for granted.

There’s so much information out there about how to keep yourself healthy into old age, yet people rarely follow it—thinking instead that they are invincible and that they don’t need to do these things and follow these rules, even though everyone else should.

Think about it.

How many people do you know that value their sleep?

Eat fresh produce on a regular basis?

Make an effort to exercise and be active in their daily lives?

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Wednesday Workout

  Workout equipment: Workout type: 12 minute Set your timer for 18 rounds of 10 second and 30 second intervals. Complete four rounds of the following during the 30 second work interval: 1. 2. 3.