Category Archives: workout

Guest Post by Henry Croft: 5 Top Tips To Keeping Motivated In The Gym

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Henry Croft
Henry Croft is a UK based fitness blogger who reached out to me last week and was kind enough to write a guest blog post for me. I was quite excited about the idea of him writing a post for my readers as I know how greatly we all could benefit from it. When he asked me what is it that my readers would love to know more about, or will be interested in, the first topic that came to mind was “Motivation”.

Please welcome, Henry Croft!
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Managing Fitness While Travelling

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travel and fitness
It is that time of the year again – family vacations, road trips and other types of vacations. These will be at their highest starting now until the end of summer. Since its warmer out, it’s easier to think that getting a workout in should be relatively easier. But that is sadly not the case. It is much tougher to get into a rhythm in the summer, when every other day a get-together or a travelling plan is thrown in. So how does one find time for a workout in all this craziness? Here are 3 easy steps that will help with staying prepared and fit-
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Guest Post by Kendra Thornton: Energize Your Vacation With These Fun Fitness Tips

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kendra thornton

When Kendra first reached out to me, I was pleasantly surprised and quite excited! We spoke about our passion for fitness and with her travelling background, she was willing to share some of her tips on staying healthy and fit while travelling. With the summer around the corner, I guess we all could benefit from her advice. So please welcome Kendra Thornton!
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Body Beast Review

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body beast

If it was any great body building workout, this one would be it. This program fulfills all the requirements of a great weight training program –

  • Challenging
  • Variety (Working every muscle group)
  • Scalable (Can be made as tough as one would want)

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Say YES to Weight Training

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Most women I know shun away from weight training. Here’s why-

Me- Hey girl, why don’t you weight train?
Girl – Umm yeah. I know it’s good and all, but you know I do not wanna look like this-
woman body builder

Me- Umm…no you wont, unless you competing for a heavy weight championship, and pumping in loads of supplements and steroids and testosterone in your blood. This is how you might look if you do weight training-

strong is the new skinny

Every women wants a ripped and defined body, but no one quite knows what to do, and what really works. And when they do know, they prefer sticking to the known and boring routine. Weight training is the answer if you are looking to get leaner. As we age, our muscle mass tends to decrease, and fat increases. That is why it is imperative to do weight training to maintain the muscle mass.

Here are the advantages of doing so-

  • Improves coordination of muscles
  • Helps to regress obesity and resolve metabolic disorders
  • Increase strength and endurance in one’s body
  • Weight training causes muscles to grow and pull increased amount of glucose from the bloodstream, cause lower blood sugar levels and decreased chances of diabetes.
  • Weight training helps to melt away visceral fat that builds around organs in the body, decreasing cardiovascular diseases.
  • Weight training reduces greatly the chances of joint pains, and keeps the bones healthy for the long haul.

 

AND THE BIGGEST BENEFIT OF ALL

  • The more muscles you build, the more calories you will burn! MORE BANG FOR YOUR BUCK!

I need not say anything anymore 🙂 GO get your workout in, and make sure to incorporate weights!

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Top 5 No-Workout Excuses

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workout excuse
It is quite understandable that workout can be a challenge some days and for some people. But we all know one big truth about ourselves- mind over matter! Our mind quite easily can take control of our body and discourage us.

Here are some common excuses I get to hear from people-

I do not have a gym membership
Like I have mentioned in some of my past posts, one does not need a gym membership to get a workout in. It can quite easily be done at home. All you need is just enough space so when you lie down on your mat to get some ab crunches in, you aren’t knocking stuff down. And I am quite sure that one cane find that space, even if you live in a tiny studio apartment.

And quite frankly, I think working out at home is the easiest and the biggest time saver, compared to driving up to the gym for a half hour in sub-zero climate. The time it took you to get to the gym, you could’ve completed a workout by then.

I am not a morning person
As effective it is to workout in the morning, it is ok if you cannot wake up early to workout. That should not be a reason to not workout. Make sure that once you are back from work, you do not give yourself a break and get going right away. The idea is to get a workout in no matter how you do it – take a lunch break and workout, or workout after work. Whatever you do, make it count. Put in your all and ensure you are satisfied at the end of the session.

It is that time of the month (for women only)
Many women have recommended me not to workout during my periods. And for some that would make sense given the severity of the situation. But that should not be an excuse! I have worked out in my most horrible times, and it has only lead to feeling good and causing the cycle to be shorter. So for me, working out at that time totally works. I push myself in the beginning, and by the end, I am left feeling much better. So it might work for you too. Give it a try!

I will workout tomorrow (procrastination king/queen)
In my opinion, procrastination is the mother of most failures. The lack of drive to get something done right away. That applies to almost everything in life. And mostly to workouts for a number of people. Working out can be seen as “work” for most people. Which can happen when you aren’t enjoying your workout. In order to feel the “want” to workout, its important to pick what you like doing.

For example, it could be running for some, yoga for others, etc. So picking an exercise routine or activity that you would want to do on a daily basis and that breaks a good sweat, is key to sticking to your plans. What works for your friend, will not necessarily work for you. So find what is it that YOU enjoy doing.

I have injuries, so I shouldn’t take a chance by working out
Depending on the severity of the injury, and where in the healing process it is, sometimes, rest is the answer. If it has been 6 months since the injury healed, and if that is still being used as an excuse, it is probably time to re-evaluate yourself. Like I mentioned before, our body can do more than our mind usually lets it. So pushing one’s self sometimes is the only way of knowing your body’s limits.

These are just my observations and my opinion on what I feel are the issues that prevent individuals from leading a fit life. I have one advice for my readers- if you find yourself in any one of the above categories, please do not take it to heart, but evaluate your current life and make the change that needs to happen. You got one life, live it the fittest and healthiest way possible!

Happy Monday!

Facebook page- www.facebook.com/stayfitchronicles

My 5 Favorite Kettlebell Exercises

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Lately, I have been quite liking the kettlebell workouts. Kettlebells are the trendiest thing in the world of fitness, after protein shakes. Now again you’d think, why kettlebell? why not dumbbells? And my answer to that will be it all depends on what you are trying to achieve. Kettlebells target a slightly different type of muscles group than the dumbbells. And there are certain type of exercises which can be performed better with the way the kettlebell is shaped vs a dumbbell. In the long run, the idea is to alternate between the two when you are working out, to get the maximum benefits.

The exercises I have listed below can be performed using either a dumbbell or a kettlebell. In the pictures I am using a 10 pound kettlebell. Please feel free to use heavier weights to challenge yourself.

Squats with overhead kettlebell press
Great upper and lower body workout.

squats with overhead kettlebell press
Sets – 5
Repetitions- 15
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