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Whether you’re training for a marathon, looking to lose weight or build muscle, or just trying to switch it up from binging Netflix, these tips will give you a jumpstart to help you reach your fitness goals!
1. Ditch the scale.
“When you are eating right, it can change the way your clothes fit, the quality of your skin, and improve your energy level and endurance. But the scale may not show those changes. When you weigh in, you're measuring everything that has weight, including not just your body fat, muscle, and bone tissue, but also water weight (which can fluctuate wildly), undigested food (even if it all gets burned off later), and waste that your body hasn't yet eliminated. So if, for example, you're retaining water, your weight can be higher, even if you've lost body fat.”
—Cynthia Sass, M.P.H., R.D., HuffingtonPost
2. You don't have to be a chef to eat healthy.
Healthy eating can be a challenge, and it can be overwhelming at times to think about all the preparation and cooking you have to do just to maintain a healthy lifestyle. But you don’t have to be an award winning chef to make something healthy and quick, with plenty of fruits and vegetables! Read this awesome article for 32 quick and easy recipes.
3. Find your pump up music.
“To have music make working out feel more energizing, choose songs with a range of beats per minute that's comparable to the heart rate you're aiming to achieve, says Carl Foster, Ph.D., of the University at Wisconsin– La Crosse, who has conducted numerous studies on music and exercise.”
—Caitlin Carlson, Shape
Check our our AfterShokz #monthlymixtape for some songs that will surely pump you up, no matter the type of exercise!
4. Switch up your scenery
Regular exercise is important as a part of an active lifestyle, but can get monotonous. Sometimes changing something as small as your scenery can have a huge impact on your workout. If you usually work out at a gym or around your neighborhood, try working out in a park, near a lake, or even a beach. Switching up your scenery can re-energize your workout and create a sense of adventure!
5. Speaking of switching it up, switch up your exercise!
“Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don't offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau.”
—Jen Mueller, Certified Personal Trainer, Spark People
6. Create goals!
Exercising without set goals is like driving in your car and not having a destination. Goals give you a target and something to strive towards. A lot of people have goals of “losing weight” or “getting fit”. Be more specific! The more specific your goal is, the more likely you’ll stick to it! Setting fitness goals is important, but make sure to throw in others as well, such as mental health goals. Create mini goals too! Sometimes looking at your main goal can be overwhelming. Try to create bi-weekly goals to help keep you motivated.
7. Knowledge is power!
Make a commitment to learn more about good health and fitness! Knowledge is power. The more you read, the more you will know on how best to take care of your body, including exercise, eating and recovery. Check out this list of some of the best fitness books!
8. Buddy up.
If you’re struggling to get motivated, stay on track, or just want to push yourself harder, getting a workout buddy is one of the smartest choices. Having a fitness buddy brings something super important to the table- accountability. Having someone to keep you accountable can help in staying active long term; no one wants to be that guy who has to tell their workout partner that they skipped a day. Having a workout partner can also create friendly competitiveness, which keeps your workouts energized and fun!
9. Your shoes make a difference.
“Your shoes should feel comfortable from the first step...shop in the evening—your feet swell during the day and stop in the late afternoon, so you want to shop when they're at their biggest. Also make sure the sneaks are a little roomy—enough so that you can wiggle your toes, but no more than that.”
—Andrew Kastor, Health
10. Lastly, don't forget to pamper yourself!
“If your gym offers massage therapy, you might want to treat yourself to a session after your next cycling class or bout with the elliptical. A new study from the Archives of Physical Medicine and Rehabilitation suggests that a hands-on Swedish-style massage (which uses longer strokes than other techniques) can ease post-workout muscle soreness and improved blood circulation—validating previous findings based on smaller studies.”
—Esther Crain, Women’s Health
