Monthly Archives

January 2015

5 Gadgets That Will Keep Fat Away From Your Waistline

By | Technology | No Comments

We have all been there. Dragging your lazy butt to the gym, sweating it out for a few days and then never seeing the inside of a gym again. But, it doesn’t have to be that way. And one thing that can help you make the transition from career couch-potato to the envy of your buddies is technology. The biggest advantage of living in the 21st century, apart from viral cat videos, are gadgets that we can integrate into our daily activities, and that includes workouts. So, here are 5 gadgets that will make your workouts just a tad more enjoyable:

1. BOSE SIE2 SPORT EARPHONES: From personal experience, I can tell you, that it is damn near impossible to keep your earbuds in your ear during the course of an intense workout session. But fret not those who treasure their workout music, the Bose Sie2 earbuds are specifically designed keeping your workouts in mind. It even comes with a nifty armband to ensure your iPod isn’t juggling around in your pocket.

2. NIKE+ FUELBAND: The toughest thing about an excruciating workout, is waking up aching all over the next day. What makes it all worth it though, is reaching the workout goals you have set for yourself. But this wristband like device records everything from how many calories you burnt to the number of steps you took while jogging. It calculates the effort you put in during your last workout; which you can then share your milestones with your friends if you feel like bragging. All this and more makes Nike+ Fuelband the perfect companion during your outings at the gym.

3. POLAR FT4 HEART RATE MONITOR: While one is encouraged to push themselves to the limit at the gym, putting too much pressure on the heart is never a good idea. With this watch however, you can monitor your heart rate at all times and will even be warned if it is too high. This lightweight, easy to setup heart rate monitor is a must have for those with rigorous exercise regimens.

4. GYMPACT APP: While technically not a gadget, this smartphone app has the ability to motivate you to hit the gym like no other. The app lets you make pacts with others, allowing them to make money every time you skip the gym and vice versa. Although, you may have accepted your gym membership money to have gone down the drain, I doubt you are willing to help make others make money off of your laziness. Of course, the amount on offer is up to you but you will be at the gym more than ever before.

5. VITAMIX 5200 STANDARD BLENDER: As anyone who has tried their hand at bodybuilding will tell you, working out is only half the battle. You need to eat right and that means lots of proteins. This blender comes equipped with a motor so powerful, you can make protein shakes out of any ingredients you fancy.

It is hard to replace your laid back habits with those that for a while will make you very sore. Therefore, every little bit helps. And, I assure you: technology helps quite a lot.

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Fantastic Fitness: Great Health In Four Easy Steps!

By | Healthy Living | No Comments

We live in a world where most people have their noses pressed to the grind stone, working 9 to 5 jobs with minimal vacation days, rare social outings and possibly a few kids to take care of. With all that stress, it’s hard to look after one’s own needs. Getting into the fitness mindset can be difficult, especially when most people associate it with monstrous images of a bench press bar and painful sessions on a squat machine. However, it’s perfectly possible to achieve great health while adhering to the strict routine life has imposed upon you. Here’s four easy steps to staying fit and keeping in great health:

  1. Early to bed, early to rise.

There’s just no beating old wives tales when it comes to wisdom, but most people don’t know how much toll sleep deprivation takes on their bodies, from blurring the senses to cannibalizing ones muscles on a slow cellular level, sleep deprivation can build up. Even if you think five hours of sleep a day is fine, you’re body probably doesn’t. The first step to getting into the fitness mindset and developing healthy habits is to get yourself to sleep as early as possible. Trust me, you’ll wake up with a new spring in your step the next morning and your cells will be full of energy.

  1. Keep hydrated.

If you’re not consuming fluids on a regular basis (and the trip to the soda dispenser really doesn’t count!) you can be sure that half the tiredness and fatigue you’re feeling is due to mild dehydration. Always keep a bottle of water on your desk at work and make sure you keep one by the bed too. We often neglect the need for water when we’re working on something important and can’t make a trip to the cooler or when we’re too tired to get out of bed and quench our thirst. Try making it a habit to always carry water around with you, maybe even buy a personal flask to get into the fitness mindset.

  1. 15 minutes a day goes a long way.

Most people spend a lot of their time making excuses and complaining about how they don’t have enough time. The truth is, we all have at least 15 minutes to ourselves at some point in the day. Instead of crashing down to watch TV as soon as you get home, try taking a walk or maybe even a jog if you’re up to it. Ride a bike for 15 minutes or even get an exercise cycle and park it in front of your TV if you can’t miss your nightly show. The trick to developing a good fitness mindset is to personalize your workout- ensure that you make goals that are quick and adaptable to your schedule.

  1. Less caffeine, less burnout.

If you down a few cups of coffee to get you through the work day, it might be doing you more harm than good. Coffee is great for that one night when you need to stay up and work, but as a daily thing it does more harm than good- especially in large quantities. The problem with caffeine is the burnout you get several hours later when your cells have used up the extra energy and then some. If you’re serious about that fitness mindset then you could even try avoiding other forms of caffeine like soda and energy drinks.

Remember, adapt to your lifestyle and routine and try to make healthy choices wherever you can. It may be a few small things here and there but they really do add up and make a difference. Health is happiness after all!

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10 Ways to Finally Get Off That Couch

By | Articles, Mindset | No Comments

Working out can often prove to be an arduous task, especially if you’re a couch potato. There’s no reason to worry, it is not as hard as it sounds. Once you get your mindset right, replacing those flabs with chiseled abs is just a matter of time.

So, how do you go about getting in the right frame of mind? Well, here are a few pointers:
1) Make Up Your Mind: When you have made up your mind about exercising, it’s easy to get carried away. Do not. Rather, set yourself realistic goals. If you wish to lose weight, aim for that. If you want to tone your body, then that’s what you focus on.

2) Stay Positive: The journey ahead will be tough. But a positive attitude does make it easier. Get all the negativity out of your head. Instead concentrate on your goal. Picture yourself having the body that you have always desired and let that push you towards your ultimate goal.

3) Plan Ahead: “I just don’t have the time.”- That right there is the number one excuse you use when you don’t want to work out. To prevent yourself from having such excuses, plan ahead. Figure out when you can squeeze in a workout into your daily schedule. Make a routine and stick to it.

4) Improvise: Not all of us have the time or the resources to go to the gym. If that’s the case, then improvise. Working out doesn’t necessarily mean hitting the gym regularly. It can be any physical activity. Any activity that breaks a sweat will do.

5) Start Gradually: Do not go for the jugular right off the bat. Rather, ease yourself in; let your body adjust to the rigorous regiment you are putting it through. Then, slowly increase the intensity of your workout.

6) Eat Healthy: It’s imperative to give your body the sustenance it requires to keep up with your exercising habits.Maintaining, proper diet is a vital cog in leading a healthy lifestyle.

7) Reward Yourself: If you are happy with your progress, then give yourself a little treat like a slice of pizza. But bear in mind not to overindulge.

8) Get A Partner: One way, to keep yourself motivated, is to get a fitness buddy. This will make the process less challenging and a whole lot more fun and competitive.

9) Stay Active: An hour at the gym may be exhausting but don’t spend the rest of the day lying down. Keep moving. Take the stairs instead of the elevator, walk home instead of taking the bus. Staying active will keep you at the peak of your game.

10) Take A Break: There’s a fine line between pushing yourself to the absolute limit and causing your body to breakdown. Take a breather once in a while. Allowing your body to recover is essential to reap the benefits of exercising.

As daunting as the prospect of daily exercise may seem initially, you cannot let that obstruct you from achieving your goals. Ignore the negatives, keep yourself motivated and stay on the charge.

 

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9 Amazing Tricks To Help You To Workout Harder

By | Articles, Mindset, Tips, TRAINING & WORKOUT | No Comments

Lifestyles are becoming more and more sedentary and stressful, and it is difficult to find time for yourself. You wonder about those people who go to gym regularly. How do they find the time and motivate themselves day after day and year after year? Well, stop stressing! Exercise should not be something you do only when you want to lose weight. It should be something you do routinely just like eating and sleeping. Here are few tips to set you up for a lifetime of fitness.

  1. Choose activities you like.

Dancing, walking, cycling and yoga – all these count as exercises. To make it to get moving, choose whatever gets you moving. Also, choose the activity that fits your self-identity.

  1. Stay on schedule.

Figure out when there is time for you to exercise – first thing in the morning, at lunch or after work. Consistency is a real game-changer. No exercise program in the world will work if you don’t do it consistently. Give priority to your exercise, and form a healthy habit by sticking to your schedule routinely.

  1. Limit your workouts to 30-40 minutes.

There are lots of people who think it is better to work out for a long time. But after working out for about an hour, the benefit is not that great. It’s better to work out at a higher intensity for a shorter amount of time.

  1. Track your progress.

Record the exercises, reps, distances you run or walk during each training session. Then, using these notes you can create new workouts that are more challenging than previous ones. Experts believe that, just like keeping food journal improves your diet, tracking your workouts helps you stick with exercise.

  1. Always warm up and cool down.

At the beginning of a workout, take 10 -15 minutes to slowly increase your heart rate      and lower it afterwards. Do low intensity cardio before strength training as it musters larger muscles like your back, legs and core.

  1. Lift like you mean it.

If you are able to do about 10 – 12 reps without feeling fatigued, add weights like 10 percent at a time. If you can’t complete more than 8 reps, reduce the weight in 10 percent increments until you can. Try changing your rep speed in every 2 weeks like doing fast reps for 2 weeks then slow reps for the next 2 weeks.

  1. Try new things.

Don’t just stick to one kind of exercise – there’s a whole world of fitness out there waiting to be discovered. Try something new like joining a Zumba class or swinging a kettlebell. The more variety in your exercise program, the more fun it will be to follow.

  1. Give yourself a break.

Don’t underestimate the importance of rest days. They are necessary for your body to recuperate. People who don’t take sufficient amount of rest, will feel growing weaker. It is important to have at least 7-8 hours of sleep every day.

  1. Reward yourself.

Forming a new habit is challenging, so set short-term goals and then reward yourself for achieving them. You can give yourself a healthier homemade treat or go for a massage to the spa. Regular treats can help you to reach your goals faster than you previously thought possible.

So start thinking about yourself, instead of sitting on the couch in front of the television. You will be setting yourself up for a lifetime of more happiness, better health and more energy for everything else in life.

 

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5 Tips to Lose Weight

By | Weight Loss | No Comments

Most of the time, it is hard to find the right plan to achieve your weight goals. The good news is that there are still some unconventional tips and tricks that you may try to become sexier and of course, healthier.

  • Keep a food diary

According to studies, those who keep track of what they eat are more likely to lose weight. This may be related to the fact that people who are more conscious of what they eat will not over consume. Start a food diary now and see a big difference on your eating habits.

  • Be mindful of your eating habits

Being mindful means paying closer attention to what you eat. This is a very good trick to avoid yourself from overeating. It will also be helpful to develop a certain habit that can help you reach your goals. For example, remind yourself to eat only on tables. By doing so, you will not be tempted to sneak in unhealthy snacks all throughout the day.

  • Get a diet buddy

A lot of times, the only thing we need is a little push and motivation to stick to your diet plans. If you want, you can get a diet buddy who will keep you on track of what results you want to get. A diet buddy can be anyone from your relatives, family and even people you meet on online fitness forums.

  • Do not let yourself become too hungry

This is one of the most common mistakes of dieters. If you do not want to overeat, it is important to not wait until you are very hungry. Munch on healthy foods if you want as long as you stick to your plan.

  • Drink more water especially after breakfast

Instead of eating junk foods or other unhealthy snacks, why not just drink water instead? Most of the time, you are just mistaking thirst for hunger.

These are just some of the unconventional weight loss tips that you may try. Remember that with determination, you can achieve your goals no matter how impossible they seem to be.

 

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Workout Routine Myths Busted

By | Tips, TRAINING & WORKOUT | No Comments

Most of the time, we fail to have a successful workout because of particular beliefs that we think are true. The problem with these misconceptions is that instead of helping us with our routine, it can even affect you negatively at times.

In order for you to have the best workout possible, it is important to know the truths about the most common misconceptions.

  • Static stretching is important before working out

Static stretching involves different techniques wherein you use and stretch your muscles while at rest. What most of us know is that this is vital before any exercise or workout. However, recent studies revealed that it is actually not good during pre-work-out. According to experts, doing this can reduce your endurance and over-all performance.

  • If you want to have flat abs, all you need is to do regular crunches

While this is the most popular exercise to tone down your stomach area, it is actually not the best thing you can do if you want to have flat abs. According to experts, crunches are not very effective because you will not burn many calories doing this exercise, and as a result, you will not lose a lot of fats too. Also keep in mind that you can’t spot-target a problem area.

  • Sweat is the only sign that you are working out very hard

Yes, sweating is a visible sign that you are working out very hard, but it is not the only thing to look out for. In fact even if you are not sweating (for example, you are in a recovery mode during the routine), the body is still burning fat.

  • You should avoid running because it makes your knees weaker

This is one of the most common misconceptions when it comes to exercise and workout routines. While running is not totally harmless, there is no evidence that it can actually make the knees weaker. In order to avoid injuries, just make sure that you have the right shoes and pre-workout routine.

As we all know, it is important to have a regular workout or exercise regimen. This enables the body to develop coordination and strength. The problem comes in when we do or do not do certain things because of a belief that we thought to be true, but in reality, is the other way around.

 

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Get in the Right Fitness Mindset with These 6 Tips

By | Articles, Mindset | No Comments

The most important thing in getting in shape is not your workout or diet. It’s your mindset. It doesn’t matter if you enroll in a gym and get the best trainer. It doesn’t matter if you hire the best nutritionist in town. If you don’t have the mindset, you won’t have the right motivation, and you won’t be able to keep up.

How do you develop the right fitness mindset?

1.  Make a conscious decision to stay fit starting today.

The road to fitness starts with a decision. This is what many beginners fail at doing. They start gym memberships because everyone they know did. It never came from their own conscious decision. So they end up failing. They end up watching themselves go nowhere. They don’t have well-structured workout program. They don’t eat like dedicated fitness buffs do. This is the recipe to failure. You eventually see them disappear in the gym.

Getting fit is not for the lazy. It’s not for people who wish to try a workout program so they have something sweaty selfie to post on Instagram. It’s not for people who want to do it because they want to look like Chris Hemsworth in 3 months. This is for people with clearly set and realistic goals. Fitness is for people who make a decision today that they will start living a healthy life. It’s for people who have convinced themselves it’s time to do away with being couch potatoes in front of the television and do something about the fat they are packing year after year. It’s for people who don’t only want to look great but also want to develop a healthy body.

2. Keep in mind that fitness is not a month-long, not even a year-long affair.

Rome wasn’t built in a day. Those ripped bodies you see on fitness magazines weren’t built in a day, a week, a month, a year. Ask anyone who you think has a perfect physique. Unless you’re already athletic or you have seriously good genes, then you may not have to work as hard as every muscular guy. For most of us, it’s painstaking but rewarding workout routine for the rest of our lives. That’s the truth. It’s something you have to accept if you’re starting a journey towards fitness. Yes, fit guys and girls do take a break once in a while but they don’t stop completely. You don’t spend a year on strength training and stop completely thereafter, expecting your body will remain as it is. So if you want to be fit and stay fit someday, don’t be lazy. Work hard!

3. You don’t see results right away.

Most people who start losing weight or building muscle or doing calisthenics won’t see results right away. Men and women who are already at their prime shape didn’t get into their bodies in just a short time. As mentioned earlier, it takes years to sculpt the perfect physique. Many of these people went through times of frustration, bad workout and diet choices, and bad approaches that led to injuries and downtime.

One of the most frequent mistakes beginners do is overtrain. Doing more sets and reps than you should and lifting weights heavier than your current strength levels can accommodate are the most damaging mistakes. Never overestimate your strength levels. Overtraining can lead to injuries, some permanently disabling. Start easy. Develop neuromuscular adaptation. Buildup on your workouts gradually. Follow a well-structured program. Watch your body change throughout the years. Don’t count months! Most people who do that eventually get frustrated and drop from their programs after 6 months.

4. You have to work hard.

Whether you want to lose weight or build muscle, you really have to train hard. You might have come across 10-minute or 15-minute workouts online. No way! People don’t get fit with these kinds of fad. You might have seen YouTube videos of fitness gurus telling you to tone your arms with those small pink dumbbells. They don’t work. It doesn’t matter if you’re a man or a woman, if you want to get a nicely toned body, you have to lift heavy. The right intensity, volume, and frequency are what you need.

5. Discipline and consistency are important keys.

Stick to your workout program. Stick to a healthy lifestyle. Occasionally you can slack off, maybe have a bit of beer or eat a little more than you should. But most of your time should be dedicated to staying fit and healthy. You will get nowhere if you don’t have a solid plan and schedule. If you work out only when you feel like working out, you won’t progress.

6. Enjoy!

This is very important. This is why there are different types of workout programs. Some people do weight training in the gym. Some do cross fit. Others do calisthenics or plyometrics. You want to know why? It’s because different people have different goals and preferences. For some people, going to the gym and playing with free weights and machines are their idea of fun workouts. Others find that boring and want to to train outdoors. There are people who get buffed in the gym, and there are others who build mass progressing on bodyweight training. Choose whatever program that seems most convenient and fun for you. Remember, if you can’t stay on a fitness program because you hate it or it’s boring, it’s useless.

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7 Ways to Stick to your Routine

By | Healthy Living | No Comments

It can sometimes be frustrating booking and paying for gym memberships and having plenty of good intentions to finally hit the gym hard and finally put your fitness master plan into gear only to find a month later that it has hardly taken off. Where did it go wrong you wonder? Or maybe you haven’t realised you are way behind schedule.

There is always something going wrong. Gym closures, too many group classes in the way, etc. If any of this sounds familiar then, brace yourself for the truth, you are making excuses. You are finding to too easy to not knuckle down and give gym time your best efforts.

It’s easily done and you’re not alone because here are the best ways to fix these problems:

1. Find a good reason to train. This may sound like a no-brainer but it is incredibly easy to forget why you are trying to improve your fitness. As soon as this happens, any old excuse can get in the way of hitting the gym. You need to refocus and get back on it. Concentrate on the day you signed up for gym membership. What were your personal goals? What do you want to achieve? 

2. Make your mission newsworthy. If you start posting your new fitness program all over social media, people will follow your progress. Buddies will want to see improved results and the fun you are having. Quitting is then eliminated and you will keep at it so as not to let anyone down. There’s now no turning back!

3. You may pick up a gym buddy through your network. Going to the gym with someone you know is a great way to train. Spur each other on or just make that extra effort to pick each other up in the car and get going. Even if it’s not your best workout at least someone is there to share the grind and sweat.

4. Set yourself realistic goals and milestones. It is better to smash easy targets and never go back than to keep failing something too hard. Why have that on your shoulders.

5. Share gym time with your spouse. Statistics have proven a willing spouse is by far the best gym buddy to have. You know when to push each other and talk training tips and techniques problems when at home. Suddenly, the gym is a big part of your lives and not just something to leave at the front door like it’s a secret.

6. Build up momentum. It is easier to keep being on a roll and keeping it going gradually upwards than to stop start all the time.

7. Rest and recover don’t forget. This is important. If you are inexperienced in fitness training, it is easy to overdo it and pick up injuries or fall into that stop start pattern.   Rest and sleep is where your body truly makes use of a fitter body as it repairs you overnight. Feeling better in the mornings shows the gym is working for you.

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Secrets To A Successful Workout

By | Tips, TRAINING & WORKOUT | No Comments

We all want to be fit and healthy. This of course can be attained through a well-balanced diet and regular exercise. If you are one of those who are still starting their way to build a good workout regimen, then you should not miss the simple, but effective tips listed in this article.

  • According to a study conducted at Loughborough University in UK, it is better to eat slow-digesting carbs before you start working out. The study has proven that those who eat whole grains and other slow-digesting carbs are more likely to burn more fat. In addition to this, they also develop better endurance, which is important especially during trainings.
  • Always remember that consistency is the key. If you want to see results, you need to be consistent. If you already have a workout plan in place, then do it regularly. Stop looking for excuses to develop discipline.
  • As much as possible, avoid foods that are high in fat at least four hours before your workout. According to experts, fatty foods can affect the pumping of the blood in the body especially in the muscles. This is, of course, what we do not want to happen. In order to prevent this, avoid fatty foods for a more successful workout.
  • Listen to music while training. Even if you are not into music, listening to a couple of good songs can help give you more motivation. If you want, you can create a workout music list in your phone or iPod and listen to it the next time you will exercise. You will surely be surprised with how more motivated you will be. You may even complete more rounds of trainings because you will not feel very tired right away.
  • In another study, it was proven that working out with a partner is better than exercising alone. According to the results, people who workout with a buddy are likely to be more motivated to finish their workout plan. It is also a good way to bond with your friends.
  • Track your progress. This is important so that you can modify your exercise plans once you achieved your goals. In addition to this, it is also a very good way to motivate yourself to work harder for you to get the body that you want.

 

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9 Latest Groovy Gadgets

By | Technology | No Comments

There is no ideal time to get fit; it’s a question of just getting on with it. Sometimes it’s okay to want a little bit of motivation, so here are a few of the latest offerings form the fitness suppliers to get us in the mood to get up and get on with it.

From supplements to subtle gadgets and gismos kept on our person when out running, you can be sure the best new products have been designed and tested by fellow fitness fans and have already had plenty of testing  in their design.

This is a varied collection of some of the best new products hitting the shelves and a quick reminder of what they are good for.

1. Kamagon Ball.

Hats off to new medicine. The medicine ball concept has been around for years…so well due for an upgrade you may think. Well, upgraded it has been! And not just a fancy new coat but the clever boffins at Kamagon have introduced a medicine ball with a twist. It is partially full of water which means it is a lot harder to control and needs more strength as it likes to splosh about a lot. If you’ve never lumped full buckets of water around then you’ve got a nice surprise when you move it around your head and feel your muscles work that much harder.

 

2. Rumbleroller Beastie

Rumbleroller Beastie will massage all those difficult nooks and crannies. It is a versatile calf and back roller that will get all your knots out. Rub your shoulders against the wall or simply rub it up and down your calves for a complete DIY massage therapy.

 

 

3. The Helix Lateral Trainer

The Helix Lateral Trainer is a treadmill like no other. This is an elliptical machine that doesn’t just go back and forth but also in circles and side to side. This means your quads are working sideways putting a whole new spin on your lower back, legs, and joints. Your thighs will get a burn like they have never had before and your legs will become super toned in no time.

 

 

4. The Flipbelt

The Flipbelt is a very convenient stretchy belt for your phone and keys. Made with the latest stretchy lightweight material it is sturdy enough for the job. No more bouncing and sagging and weighing you down. Just pop your valuables in the sleek opening and let the firm but stretchy band do all the holding. Simple.

 

 

 

5. Define Bottle Sport

This is a new sports drink system that will hold your fruit water in an attractive bottle, ready to drink whenever you need. It keeps all the fruit lumps filtered from the delicious fruit induced water meaning you get the goodness without the mess.

 

 

 

6. W8FIT

These are the most stylish wrist weights ever worn. The weights have a bit of a stretch ability so it won’t cut into your skin. Ankle weight bands to follow of course.

 

 

 

 

7. SKLZ Accuroller

This is a super cool do-it-all stretchy massage band. Complete with different sized massage balls you can use this nifty gadget to massage or stretch out your limbs as you flex your muscles. Pull it tight and run it up your back for a massage and workout at the same time. This product is all about versatility and flexibility.

 

 

 

8. Sugar free Vega Sport Energizer

Vega Sport has developed the latest nutritional must have for your next workout. With no sugar, a measly five calories gives you a goodness-packed supplement crammed full of ginseng, green tea extract, coconut seed oil, and ginger to get you revving on all cylinders.

 

 

 

9. TheraBand Foam Roller Wraps

These simple and sleek sleeves will transform your rollers into a super hard or soft roller stretch workout. Without the need for any more rollers these come in different densities for your needs. You save on buying new rollers and just use these cool wraps. Genius.