Category: exercise

Workout At Home Plan During A Pandemic

A pandemic unquestionably affects your day to day routine, which means there are certain things that you are expected to do and are unable to do. In short, learning to adjust is something you need to do to get through the pandemic. One of the significant concerns you may have during a pandemic is the fact that you are no longer able to go to the gym due to the prevailing lockdown for your protection. That is why it is important to transition to a Workout At Home Plan.

Apart from being confined indoors, your health and fitness center may be temporarily closed due to the pandemic. The good news is that you can still attain your targeted gym work out results from just working out from home. 

Here are ten workout habits you can start today:

Set a daily reminder

Workout At Home Plans can make for a disheartening task, primarily if you are used to the electric atmosphere of the gym. That is why it is important to come up with effective ways of sticking to your exercise routine, regardless of where you are. You can still stay motivated to exercise during a lockdown. Start by setting a daily reminder and staying true to it. You can start the day off with a 20-minute exercise. This small dose is a great way of remaining focused for the rest of the day.

Join and follow an online workout program

There are specific exercises that are limited to the gym and are impossible to try out at home. For example, the kind of activities that require lifting weights, machines, etc. If you do not have the right equipment to carry out weight-lifting exercises, you can try other forms of free weight exercise. There are many free apps and websites that can teach you alternative home-based exercises. Those can be easily carried out with no equipment or even sites which show you how to make your own home equipment using materials available at hand.

Continue with some of the exercises that you do at the gym

While some activities you do at the gym are impossible to do at home, there are still a few that you can continue doing from home. Maintaining with some of your gym exercises from home can help keep you motivated to exercise. It is also a great way of forming a lasting workout habit.

Keep a record of your progress

Keeping a record of what you have achieved or what you are achieving will assist in keeping you focused. You could record your weight the first day you begin exercising and keep a log as you continue with your workout routine. Losing weight can make you realize just how effective exercising from home is and hopefully keep you at it. 

Workout At Home Plan During A Pandemic article featured image

Avoid exercising alone whenever possible

No Workout At Home Plan should have you acting all by yourself! Accountability is another way of ensuring you do what you plan to do. Find someone you can exercise with at home and hold each other accountable. You can set goals or commit to exercising daily for an hour or so. It will all depend on what you both agree on and what you can do. If you have no one to work out with at home, you can find workout buddies online or using workout phone apps.

Have a variety of exercises

Different exercises can help keep you interested in the workout schedule. It can also get rid of the boredom that you may otherwise face if you remain idle.

Make working out a priority

Making sure you stick to your workout schedule in a pandemic requires that you make working out a priority. We all have top priorities, and staying safe during an epidemic is one of them; therefore, exercising normally should also top the list.

Pay attention to your diet

Paying attention to your diet is the only way of enjoying the full benefits that working out offers. Make sure your exercise routine goes together with proper meals and avoid junk snacking, which is tempting when idle at home. Your Workout At Home Plan will be more successful!

Reward yourself

Make sure you reward yourself whenever you manage to stay true to your goal. Small rewards can be a great way of not only keeping you determined to exercise, but they can also aid in helping you maintain the positivity that you need during a pandemic.

Put on proper workout attire

When working out from home, you must wear appropriate workout attire. What you wear should be the same attire that you would wear when going out to a decent gym. Wearing proper workout gear will tune your mind to that activity and make you feel and experience exercise the same way you would in a regular gym.

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How to Avoid Weight Gain after Gastric Bypass

Gastric bypass is a procedure that leads to a significant bodyweight loss. About 75 to 90 percent of excess weight (or about 100 lbs.) is eliminated, thanks to this safe and effective surgery. Usually, weight loss occurs within a year and a half after the surgery. The procedure involves reducing the size of the stomach so that the patient will not be able to eat as much food as he did before the operation. That way, overeating and taking in calorie-rich foods are prevented. Despite that, and the success that often comes with it, some people will experience weight gain after gastric bypass surgery.

How to Avoid Weight Gain after Gastric Bypass

But unfortunately, Weight Gain after Gastric Bypass is possible several years after the weight loss surgery. Most patients keep on losing weight until achieving their ideal weight within one to three years after the procedure. Have you undergone weight loss surgery? You likely lose much weight in one year, only to have the excess weight back. That usually happens to patients who do not follow the recommended food intake and the necessary lifestyle changes following the surgery. Good thing, there are several steps you can do to avoid gaining weight ever again. Read on the following tips to get the most out of your weight loss surgery.

  • Stop eating when you are full. Eating more food than your stomach can hold will result in not only weight gain, but also a pain in the abdomen, vomiting, nausea, and dizziness. Also, avoid eating when you are not hungry.
  • Avoid going back to your old, unhealthy habits. Binging or comfort eating are just some of the causes of weight gain and obesity. Sure, old habits die hard. But if you cannot resist the urge to overeat, then your weight loss surgery is as good as useless.
  • Find some ways to deal with stress, anxiety, loneliness, and other emotions that lead to binge eating. Seek help from a professional such as a psychotherapist to be able to curb negative emotions that trigger constant food cravings.
  • Make sure to follow the diet plan designed for you. The diet recommended for people who have undergone weight loss surgery includes foods that are low in fat and sugar. Now, if you eat sugar- or fat-rich foods, then expect your weight to increase again.
  • Follow an exercise program. Regular exercise can help you maintain a healthy weight. You can do yoga, Pilates, aerobics, walking, jogging, and other physical activities to keep your body and mood in great shape.
  • See your doctor. If you notice that you are gaining weight at any point after your surgery, it is best to consult your doctor to determine the reasons for your weight gain. Your weight gain may be due to medical causes such as a disease, and the doctor can help you find solutions to stop the problem. On the other hand, some instances of weight gain after surgery are caused by a patient’s diet or fitness routine. Your doctor can also help you determine those problems and suggest changes or adjustments to your eating habits and regular workouts to stop your weight gain.
How to Avoid Weight Gain after Gastric Bypass

Remember, nothing beats a healthy diet and consistent exercise regime to make sure that you maintain an ideal healthy weight years after your gastric bypass surgery. Do not forget always to consult your doctor whenever you encounter health problems. Doing so gives you the peace of mind that you will not have to deal with obesity problems ever again.

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How to Reduce Blood Pressure Without Medication

As we get older, there are a ton of sicknesses and health risks that we need to consider. Blood Pressure is one of those things. Blood pressure is something that should not be too low, or too high. Things that could cause low blood pressure include blood loss from a wound or injury, being really cold or really hot, or even being extremely dehydrated. High blood pressure can be brought on by being overweight, unhealthy eating, or even stress. So many people end up taking medication, and then more medication for the side effects of that medication! Today I am going to be sharing with you ways to reduce your blood pressure, as well as regulate it on a day to day basis. It is possible when you know How to Reduce Blood Pressure Without Medication.
 How to naturally reduce your blood pressure

How to Reduce Blood Pressure Without Medication

Keep in mind that I am not a medical professional, and you should always consult with your doctor before taking on any diet or exercise program. These are just tried and true tips to start turning things in the right direction and without using medication.

Eat Healthy:

Healthy eating is not only great for the health of your body but also for your blood pressure! Try to eat as healthy and nutritious meals as you possibly can, this will help to maintain a healthy weight and allow your body to function properly. Resulting in your blood pressure staying a regular rate. A good rule ot thumb? If it comes out of a box or can, it probably shouldn’t go in your body.

Keep Stress Levels Down:

This is a tough one as often, certain situations are out of our control. Stress is one of the biggest factors when it comes to high blood pressure. It is essential that you keep your stress level down if you have high blood pressure or are at risk for high blood pressure. Being over stressed could result in worsening conditions such as a heart attack. Try to remain as calm as you possibly can and refrain from letting little things get you too upset.

Drink A Lot of Water:

Drinking a lot of water is another factor that plays into both your health and well being as well as your blood pressure. Not only does drinking a lot of water everyday help you to maintain a healthy weight or even loss weight, but it also helps to keep that blood pressure down. Who knew?

Exercise:

We should all be regularly active whether we are at risk for health concerns or not. Exercise is a great way to keep your body young, keep your body in shape, and actually helps you to enjoy life because exercise boosts your endorphins. This makes you feel good and live stress free!
 
Having high blood pressure is no fun and no one should have to deal with it. So in order to avoid this, take care of your body, eat healthy foods and drink plenty of water, and take the time to enjoy life and not become too stressed over things. Just remember that your body is a temple and you must care for it in the best way that you possibly can!
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Set Those Sweats Aside: How to Look Cute While Working Out

Looking cute while working out? I know, It seems like a crazy concept. As a rule, about halfway into a workout, a woman should start looking less than perfect. It’s just one test of how good your workout was. However, there are ways to look cute and fashionable as you head to the gym, or even when you wear your gym clothes to run errands before walking into that Pilates or kickboxing class.

Set Those Sweats Aside: How to Look Cute While Working Out

Here are a few hints to look adorable as you go:

Invest in Good Clothes

It may seem easier to pull on some old sweats and a baggy t-shirt to go to the gym, but getting some nice workout clothes may motivate you to put them on and show them off.　Sweaty Betty has yoga pants and a sports bra for every occasion. Get a few sets that you really like and that match your shoes. It’s also important for your workout clothes to fit well. Invest in some that fit your body, even if you’re not at your ideal size. You can get new ones later to celebrate your weight-loss accomplishments.

Put On a Little Makeup

You’ll want to stare at yourself much more in those weight-lifting mirrors if you add a little makeup to your face. Don’t put on a lot – especially if you will sweat most of it off. Just bits of mascara and lip gloss will add some style to your look without looking like you’re trying too hard. They will awaken your eyes and bring out that healthy glow in your complexion.

Style Your Hair

A straight-out-of-bed style may work for some, but if you’re going to see friends and attractive guys at the gym, take just a couple minutes to spruce up your ponytail before heading out the door. A few bobby pins and a high pony, or a messy top knot or bun will add a bit of beauty to your locks and stay securely in place as you work out. It only takes a few minutes but can do a lot for your confidence and even motivate you to get to the gym and form friendships to keep you working out.

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5 Reasons to do Yoga Daily

Yoga is a very rewarding form of exercise because not only does it qualify as a great work out, it’s beneficial in many other ways. It is good for the mind, body, and soul! There are a ton of reasons you should do yoga daily, but right now we’ll cover 5 of the best reasons to do yoga!

yogareasons

5 Reasons You Should Do Yoga Daily

Migraines.

If you are a migraine sufferer, you absolutely need to look into yoga! It is said that 13% of people suffer for migraines and lots of them are looking for solutions to their pain. Sometimes medicine can’t cure everything and yoga is a great resource for migraine relief! Yoga is gentle and relaxing to help with the pain and reduce any tension you may have. Start out by doing 30 minutes of yoga daily and see if your migraines lessen or improve!

This is HUGE for you if you have had migraines before weight loss surgery as your migraines will be worse for at least a year after. You kick off extra estrogen as you lose weight and that elevates the migraines in most sufferers. This  is something they don’t often tell you – or the fact that most pills you take are hard to use afterwards. Your body simply doesn’t break them down fast enough to get the medicine out of the pills and often, a liquid option is best.

Weight loss!

Of course one of the biggest reasons you should do yoga is the incredible weight loss results people experience. Of course, this needs to go in conjunction with a healthy diet like any other exercise, but you’d be amazed what yoga can do for your body! It’s a great way to strengthen and tone all of your muscles because you’re keeping them engaged and working the entire time!

Stress.

This is the one of the biggest reasons you should do yoga daily, especially if you have a particularly stressful lifestyle. Many people who work long hours or tough jobs partake in yoga to unwind and relax after a long day or work week. It is stress relieving in the way of calming sounds, focusing on your breathing, and releasing negative energy. Even if you’ve never done yoga, give it a try and see how you feel – you’ll be pleasantly surprised!

“Me” time!

If you’re a parent, a hard worker, or just someone who struggles to find time for yourself, this is a great reason to do yoga daily! Yoga classes or videos are typically 30-60 minutes and feel like they breeze by. It’s a great time to focus on yourself and really meditate and relax!

Better sleep.

Doing yoga is a great way to improve your sleep! Not only does it provide more relaxation and less stress overall, but the poses you do in yoga can help relieve pain in problem areas, also allowing you to sleep better. One of the biggest reasons you should do yoga is for pain management and you’ll find that other things (like better sleep) follow suit!

Have you ever done yoga? Did you feel any of these benefits after doing yoga?

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5 Foods to Eat to Super Charge Your Workout

Are you a someone who’s constantly at the gym, or do you prefer to get your exercise at home? Regardless of your method, there are 5 foods to eat to super charge your workout to make sure you’re making the most of it. Sure you may want to skip calories, but if you want to be able to out smash your goals, you’re going to need some good food to help bulk you up. Carbohydrates are essential for a rocking work out, while protein will help build muscle.

    1. Bananas
      The Australian Institute of Sport calls bananas nature’s power bar. They’re chock full of digestible carbohydrates, which is what is metabolized into energy for our body.
    2. Oats
      Oats are recommended by tons of personal trainers, simply because they’re very high in fiber. Fiber provides a steady, slow release of more carbohydrates. Again, the fuel necessary for our bodies.
    3. Another high carb food is fruit
      Again, providing the necessary fuel for an awesome workout without being too exhausted afterward.

greek yogurt cup 5 Foods to Eat to Super Charge Your Workout

 

  1. Greek Yogurt.
    This is where you start to hear the age old “Proteins are great for pre-workouts” argument. While this is true, it’s not true in the sense that some people claim. Protein metabolizes too slowly to have a benefit on your pre-workout game. However, proteins are slowly released after consuming them. The high-quality protein that is packed into Greek yogurt is great for an ongoing buildup of muscle after the work out. Eating it just before your work out is the best way to pack on the muscle.
  2. Apple wedges and almond butter
    Apples are loaded with healthy sugar for a good energy boost just before your workout. You won’t have the dreaded sugar crash afterwards. If you want to add an even better taste to the apples, spread some almond butter on the apples and enjoy them that way. Almond butter diminishes hunger and spikes energy too.

A work out routine is hard enough. You shouldn’t have to struggle to find foods that help you reach your goals. The 5 foods to eat to super charge your workout that we’ve shared here are a good start for you to put together your own pre-workout regimen. Are there any foods on this list that you’ve tried yourself? Are there any foods that aren’t on here that you think we should add? Let us know in the comments.

 

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8 Things To Do While Walking On a Treadmill

What do you do while you’re walking? Do you listen to music or watch the tv’s at the gym? What if I told you that you could actually be productive while exercising? Try out some of these ideas to improve your work out time even more by doing something that frees up other time during the day.

8 Things To Do While Walking On a Treadmill

  1. Read your emails. Reading emails is something that we do every day. Why not make use of the time you’re walking on a treadmill by going through your inbox and spam on your phone?
  2. Catch up on your Facebook feed. Friends post sometimes once an hour. Instead of checking your phone time and time again throughout the day to see who posted what, why not do it while you’re exercising and free up all of that other time you would have used?
  3. Catch up on your favorite shows on Netflix or your cable app. You watch the tv in front of you at the gym, why not watch your phone instead? Fit in one or two shows while you are walking on a treadmill for an hour. You get to catch up and exercise at the same time. Win win!
  4. Work. If you work from home you have most likely developed a way that you can work from your mobile device if you aren’t by a computer. Take that into consideration when exercising.
  5. Read a book or magazine. That book that’s been sitting in the shelf forever deserves to be read, and unless you get dizzy or a stomach ache while walking and reading, it’s a good alternative to mindlessly walking.
  6. Catch up with a friend. If you and a friend both go to the same gym, set up a time to go together and catch up. Talking with someone always makes the time go faster when walking on a treadmill.

    things to do while on a treadmill

  7. Meal plan. This one involves your mobile device as well. Look up recipes and use a calendar or meal plan app to plan a week or even a months worth of meals. Planning meals while exercising will also encourage healthier meal choices.
  8. Make an amazon wish list. When someone asks you what you want for your birthday or the holidays, it’s easy to send them over to an amazon wish list. They can even purchase and ship it to you gift wrapped right on amazon. Browse items on amazon and add them to your list while you’re on the treadmill.

So what are you going to do the next time you work out? Let us know!

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How Much Exercise is Enough?

You know you need exercise to be healthy, but how much exercise is enough? Well, that’s a very good question. It doesn’t have a simple or straight answer. To find the answer yourself, you need to know how much exercise for what? Are you looking to lose weight, to maintain a weight, to train for an event, to keep a healthy heart? There are too many factors involved to give a one-size-fits-all answer. We’re going to look at some points to help you decide this for yourself, though.

How Much Exercise is Enough

Here are some ways to know how much exercise is enough:

  • According to the CDC, adults need at least 150 minutes of moderate-intensity physical activity each week, in addition to muscle-strengthening activities. This is the recommended minimum to remain healthy. So, if that’s what you’re going for, then this is a good guideline to start with.
  • If you’re looking to lose weight, then you’re going to need to burn more calories than you take in. In addition to the CDC’s recommended daily exercise requirements, you’re going to need to push a little harder. According to the American College of Sports Medicine (ACSM), 150 to 250 minutes per week of moderate-intensity physical activity yields only modest weight-loss results, and to lose a significant amount of weight, you may need to perform moderate-intensity exercise more than 250 minutes per week. This is in addition to eating a quality, healthy diet.
  • If you’re looking to lower your blood pressure, or your cholesterol levels, you may want to add about 40 minutes of moderate to vigorous workouts several days a week. Be sure you talk to your doctor first to ensure you are healthy enough for this increased exercise, especially if you have cardiovascular health issues.

Ideally, you will mix your exercise up with some aerobic activity and some strength-training activity.

It doesn’t have to be long runs or lifting heavy weights. You can work at your own pace and strength level, but a mix of both types of exercises regularly will be healthiest for you. You can walk daily, and do strength training 2-3 days a week, for example.

As a general rule, you should try to get at least 30 minutes of exercise a day. This could be just a nice walk, or playing basketball with your children. It could also be 30 minutes at the gym. You don’t need to slave away in the gym all day. Again, it all depends on your goals and what you’re trying to achieve with your fitness and exercise plan.

Now that you have a better idea of how much exercise is enough, you can plan your own workout routines.

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Loose Weight Without the Gym Membership

Have you been trying to lose weight?  Are you considering joining a gym to help jumpstart your weight loss goals?  The truth is, you don’t have to join a gym and pay those exorbitant fees to lose weight. There are quite a few simple ways to lose weight without the gym membership!

Loose Weight Without the Gym Membership

Here are just a couple of ideas to get you moving and losing:

Eat healthy

This is the simplest of suggestions that starts at home.  Your diet has nothing to do with the gym anyway, so this is a great first step.  Next time you shop, look for those healthy foods that you know you should be eating anyway.

Exercise DVDs

Believe it or not, many of the exercise DVDs that are out there really can get you moving.  Many big name, reputable trainers such as Jillian Michaels and Shaun T are available via an often inexpensive DVD and you can work out in the privacy of your own home (a huge benefit for those of us that are uncomfortable exercising in public).

You can find some great deals on workout DVDs at Amazon by the way. 🙂

Exercise Equipment

If you are serious about losing weight and if you have the room, look into purchasing your own exercise equipment such as an exercise bike or elliptical machine.  My suggestion is to check out Craigslist or other classified sites because there are many many people out there who buy a brand new piece of equipment only to use it a couple of times and give up.  You might as well put that gear to good use while saving money over buying new.

exercise equipment

Hiking

If you like nature, hiking is one of the best forms of exercise you can get.  Hiking provides you with excellent cardio fitness while offering you a chance to enjoy the sites, the views and the nature that is all around you.  Many of us don’t realize how many hiking trails are nearby, but chances are if you do a quick internet search for hikes near your location, you will find a significant number of trails within an hour’s drive all waiting for you to explore them!

Remember to always be prepared with emergency supplies while hiking and once you become more accustomed to it, make sure to add a pack to your gear.  The extra weight increases the amount of calories that you burn.

If you don’t want to tackle the hiking trails and hills just yet, start with a walk through your neighborhood or local park.  You will still see some great scenery, get lots of fresh air and get a great workout!

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Top 10 Movements & Foods to Reduce Gas & Bloating

Yes, this is an unpleasant part of Gastric Bypass surgery: the gas. You can’t blame that silent and deadly fart on the dog that you don’t have. It doesn’t work. I may have tried it… but you can do a few things to help eliminate the problem! Here are our Top 10 Movements & Foods to Reduce Gas & Bloating.

Top 10 Movements & Foods to Reduce Gas & Bloating

Top 10 Movements & Foods to Reduce Gas & Bloating

Whether you’re looking to get those Instagram-worthy flat abs, or just feel better about yourself, bloating is exactly what you’d want to tackle, and there’s no better (and healthy) way to do it than trying these movements or including these foods in your diet.

Ginger

Ginger is one of the best natural medicines when it comes to anything revolving around the digestive system. Sip on some ginger tea or add it to your meals to de-bloat yourself naturally and give your body a good dose of a powerful anti-inflammatory and antibacterial agent.

Yogurt

Yogurt is packed with probiotic bacteria which help maintain digestive health. Including more of it in your meals can help reduce gas, bloating and tackle irritable bowel syndrome, constipation and almost all other digestive issues.

Cayenne Pepper

Spicing up your dinner with some cayenne pepper can increase the flow of digestive enzymes through your intestines, and help you tackle bloating and gas single handedly.

Garlic

Garlic, when consumed on its own, can help relieve gas and bloating super effectively. Chewing on a raw garlic clove can help, but if you’re not so keen on doing that, you can add it to your soups and other dishes.

Lemon

Lemon is another powerful natural de-bloating agent that can also relieve other symptoms of indigestion and improve overall digestive health. Start your day with a glass of warm water and lemon juice, or squeeze a few drops into your morning tea.

colon cleanse

Fennel Seeds

Fennel seeds, just like ginger, are extremely powerful when it comes to reducing gas and bloating. Chewing on some seeds can freshen your breath and help reduce intestinal gas.

Bananas

Bananas are excellent for giving you energy all day long, and that’s not it. They are also rich in potassium, which can help give you that flat belly you’ve been wanting by tackling water retention and bloating.

Walking

One of the best ways to feel de-bloated and expel out the gas without actually eating anything is to go for a walk. Taking a short walk after your meal can work wonders and also improve digestive health.

Squatting

Squatting is also a very good way to expel out the gas from your system, and feel de-bloated in no time. It is a good idea to keep squatting until you feel the gas move, and it has been found that this position can actually also help stimulate bowel movement. When done regularly, squats are also an excellent form of exercise.

Child’s Pose

The child’s pose is a yoga asana that is super effective for gas. It exerts pressure on the belly which can help you pass gas easily and can also leave you feeling de-bloated.

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