Spring is here and it's time to get serious about fitness. If you're looking for some quick and easy ways to improve your stamina, strength, and endurance, you've come to the right place. Check out these awesome quick fitness boosts:
Mix It Up Boost
Cardio-only workouts keep you from increasing your endurance. Instead, mix up your strength and cardio days. This simple boost puts more of your big muscles to work, providing an uphill battle for your cardiovascular system and heart. Create a sequence or series of sequences that mix it up: for example, burpees followed by leg press and then core work—and repeat.
Think walking is for old folks? Don't be so quick to dismiss it. Work walking into every day. Whether you trade in a hamburger at your desk for a packed lunch and a walk or make sure you walk your dog every night, there are serious benefits to walking regularly.
are those that demand that you use more than one joint. The most common examples of compound movements are pull-ups, push-ups, and squats. If you've felt like these kinds of moves take more out of you, you're right; they improve your endurance far more than do isolation moves.
The compound movements make your body work multiple joints; hybrid movements work more muscles by combining two movements that are usually separate into one. Burpees, lunges and bicep curls, and squats with overhead presses are some great examples of hybrid movements. These awesome exercises keep your heart pumping and strength building.
We know, we know: it's cold. But your body works a lot harder when you get moving despite the chill. And once it gets nicer, take yourself to the park. You've got plenty ... ... Read More
Looking for delicious ways to contribute to your fitness level? Cook more at home! You can make it happen with these quick and easy meals.
Want something hearty but quick? Build this ham and cheese breakfast sandwich
with mango chutney from Cooking Light. It's packed with protein from the egg and ham, and you can use soy ham if you prefer it. It's also loaded with B vitamins and fiber from the whole grain muffin and calcium from the cheese, not to mention vitamin A from the chutney. Don't have any chutney? Use low sugar mango or apricot jam instead (or skip it). Wrap it up on your way to work and go.
Want a different breakfast option that's even faster? Layer Greek yogurt, fresh fruit, and granola or muesli in a glass or jar and run.
Fast and easy lunches of healthy food that you bring from home save you money and help you meet fitness goals. Try this Italian Garbanzo Salad
from Health.com; it takes just minutes to throw the recipe together and you can keep it in the fridge for the week. Just one serving packs almost 6 grams of protein and more than 100 grams of calcium, and in only 159 calories.
In a last minute rush build a sandwich with lean meats, fish, or vegetables on whole-grain bread. For an extra boost of taste and protein spread hummus on a vegetable sandwich.
It takes just an hour total to make Alton Brown's Homemade Protein Bars
in advance, and then you'll have them on hand all week. These are great for the late afternoons at work that make you want to feed the vending machine or buy sweets at the coffee shop, and they're also perfect for before ... ... Read More
How’s your year going so far? Can you believe this much of it is already gone? Even if your resolutions
haven’t become reality yet, keep working to maximize your potential all year long:
Write Down Your Goals
When you write your goals
down they become real, something you can look at to get motivated. They are also more developed and detailed instead of vague when you write them down; this makes them more achievable. When you decide which goals to pursue this year, ask yourself this: “What do I want to be doing a year from now, and how can I make that happen?” Try and write down one new goal for every month, without worrying about how many you accomplish. Each one should have an articulable impact on your life.
One Thing at a Time
Pursue one main goal at a time
. Once you have your list of goals, you can move on to deciding which skills you need to build. As you choose which goal you will pursue first, identify everything you might be able to do to achieve it. This should allow you to see which new skills you should work to build. After you’ve achieved one, go on to the next. Before you know it, you’ll be on your way!
Protect Your Health
A healthy person has the best chance of achieving his or her goals. Your body will take care of you and help you to do more than you thought possible, but only if you keep yourself healthy. Get the rest you need and eat healthful foods. And make sure you exercise frequently
; this kind of exercise builds resilience and productivity, and gives you the energy ... ... Read More
1. Not warming up
Unless you want to risk pulling a muscle, you definitely should not skip your warm-up. It’s common to skip a warm-up due to being pressed for time, or wanting to get right into the workout. Try to plan ahead, giving yourself enough time at the gym so that you are not rushed. If your gym is walking distance, a great warm-up is to speed walk to the gym instead of driving or taking transit. In general, a brisk speed walk, even on a treadmill at the gym, is a good warm-up for your muscles.
2. Arriving unfocused
Many of us often arrive at the gym tired or frenzied, rather than focused on achieving an intense workout. If you’re distracted, fatigued or stressed, tell yourself that for one hour you will be extremely focused on your workout. Reconvene mulling over personal issues afterwards. To avoid feeling fatigued at the gym, try drinking an organic green juice for energy and vitality before your workout, or drink a pre-workout energy drink.
3. Always doing the same workout routine
Once your body gets used to the same workout routine and the same exercises, your results will hit a plateau. If you mix up your routine, introduce new exercises and introduce heavier weights, you will see better results faster. By sticking to the same old regime, you’re limiting the potential results. A great way to try new exercises is to attend a group fitness class at Club16 Trevor Linden Fitness.
4. Poor technique and poor form
There are many exercises which result in remarkable transformations in the body if done correctly. However, poor form or technique can diminish results. For example, done in proper form, squats target the glutes beautifully and transform the look of your derrière. Poor squat ... ... Read More
Ready to jump start a healthier lifestyle, but not quite sure how to do it? Feeling a little intimidated by the process of getting back into shape? Looking for fitness tips that will really make a difference—but that you can handle?
There are little things you can do to help your body in a big way every single day. If you don't believe me, try doing every single one of these every single day for a month. There is no way you will not improve your overall mental and physical outlook. And these are perfect for everyone, because you can adapt them to your lifestyle, schedule and ability. As you achieve better fitness, take each one up a notch!
1. Keep moving! Walk or take the stairs every day
You don’t have to be a world-class athlete to get fit—you just have to move. And you don't need hours to walk for fitness. Even someone with a very moderate level of fitness can walk a mile
in 15 to 20 minutes. And you can do it.
Walking is wonderful for your body
and your mind. It builds lean muscle, gets your blood pumping, burns calories, reduces risk of cancer, works your heart, lowers incidence of osteoporosis, reduces stress, enhances immune function, and improves digestion, all while you take a break outside. And if it's too cold, take a break at work on the stairs or in the hallway. All you need is 5,280 feet
to walk, or 1,609 meters
And while you're at it, switch from the elevator to the stairs. Stair climbing
is a fantastic resistance exercise that strengthens your heart rate and legs. Even if you don't set aside special stair climbing time, just taking stairs ... ... Read More
Seriously, do things like New Year's resolutions really matter anymore? Yes, they do, and here's the quick version of why that is.
Resolutions don't need to be a negative comment on the past or an admission of defeat. At their best, resolutions are an act of thoughtful reflection, of manifestation. Even if 2014 was the best year of your life, it's still a great idea to focus on all of the positivity that is yet to come.
There's nothing wrong with change, and hoping for something to change is not the same as expressing dissatisfaction with your life now. Life is always changing anyway, whether we want it to or not. Instead of clinging to a rock in the river, navigate! Fix your sights on the horizon and make your way where you'd like to go. That's what resolutions help you do.
So what resolutions matter this year?
Wouldn't it be amazing if you could fight stress, boost your mood, improve your performance at work, keep yourself from getting sick, and look even better than you do now? Actually, it's all within reach and not that amazing, because these are all benefits of even moderate amounts of exercise.
Prioritize People You Love
You will never look back on your life and wish you had washed more dishes or spent more time at work; you just won't. Take that extra time with people you care about, right now, while you have it. Day by day as it becomes habit, you'll find that you're a much happier person.
Start Cooking Real Food Again
You don't need to be a gourmet or hours of time to cook real food. You just need access to fresh food and a search engine: no problem! If you try even once a week all ... ... Read More
So, you've just had a great workout at Club 16 Trevor Linden Fitness. Don’t let that hard work go to waste! After a workout, your muscles are starving for protein. Protein is imperative after a workout, and since it is important to consume it shortly after your workout, a protein shake is a convenient choice – especially for someone whose life is always on-the-go. Here are 7 things you should put in your post-workout protein shake (in addition to the protein powder itself) that make for the perfect post-workout shake:
... Read More