Group Fitness For The Social Sportsperson

Motivation is one of the hardest things to come by when you’re trying to exercise. A lot of people struggle to keep themselves engaged with working out. When you don’t have the drive to do something like this, it can be very hard to force yourself to do it. And, this is a shame; it doesn’t have to be this way. Instead, you just have to find a new way to spark the excitement for exercise in yourself. For a lot of people, the best way to do this is by working as a group or a pair. To help you out with this, this post will be going through some ideas for sports which can be completed this way. But, first, what benefits do working this way bring you?Working with others in the pursuit of fitness is almost always better than trying to do it alone. Even if it’s just for emotional support; having someone else around during this time is always good. Your motivation will be benefited; because you will feel like people are relying on you to turn up to each session. And, you will feel much more engaged with the exercise. Along with this, having other people to compare your results with gives you a reference to gauge your success. As you share your results, you’ll find that healthy competition is sparked. This will further drive you to keep going. A lot of people don’t like going to the gym simply because they find it boring and unpleasant. But, having someone else with you for this sort of activity will always help to alleviate this feeling. Let’s take a look at some of the options you have.

#1 Jogging Groups

A lot of people find that they enjoy running, once they get out there; but, motivation to get going is often hard to find. Instead, people don’t make it as far as taking their first few strides. Because of the effectiveness of running and jogging, it’s one of the best exercises you can take part in. So, it’s a shame to see that so many people miss out on it because they just don’t have the push to get going. Of course, this could be solved by going to the gym with a buddy. But, this is thinking small! Most places already have clubs set up for the purpose of group runs. A personal trainer will run at the head of the pack, allowing everyone to keep a reasonable and fair pace. Having people around you as you do this will push you further. And, having someone else in control of the route and the distance you run will force you to run the course of the exercise.

#2 Yoga

This next option isn’t quite as intense as running; but, it can still be very good for the body. Yoga hasn’t been around for long, in its current from. Most Yoga practice comes from areas like India and Nepal; thanks to the religions which are predominant in these areas. The activity itself is based on performing long and slow movements to stretch and work your muscles. And, it works. A lot of people herald yoga as one of the best ways to tone your body and make it look sleek and fit. Alongside some basic cardio exercise, Yoga will be enough for most people to have a huge boost in self-esteem. And, most of the clubs offering it are very cheap. But, you could consider taking at the best yoga sites list from bestyogablog.com and consider running your own group. This sort of effort will be worth it; especially as you see people improving with you.

Teams

Of course, some people won’t want to put this sort of effort in. And, others won’t want to do something which is just a regular exercise. If you fall into this category; it’s not an issue, you just need to find an alternative. Team sports provide a way for you to get involved with something you already love and enjoy; while also getting fitter. The pressure you’ll feel to go to each training session will be enough to drive you through. And, to make things even more inspiring, you’ll probably get the chance to compete. Playing your favorite sport against other people is one of the best ways to motivate yourself in this area.

Hopefully, this will give you a good idea of what needs to be done; if you want to start working on getting fit as a group. It can be hard to find motivation when you’ve got nothing to strive for. But, simply adding other people to the mix will get rid of the need for motivation. Instead, you’ll be relying on horror you feel at the idea of letting others down.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Dynamic Warm Up To An Explosive Workout!

Do you think of it as being an integral part of your workout, or do you quickly get it out of the way, or not even bother? The warm up is such an important part of your whole gym session, and if you just do a couple of stretches, maybe run on the treadmill for five minutes, and then start lifting heavy, you’ll set yourself up for a nice injury down the line. Bad warm ups will have a bad effect on your workout, because a few simple stretches relax your muscles and central nervous system, and will decrease your overall power. Warm-ups aren’t just about getting your body nimble, they are about aligning your posture, getting the blood flowing, and putting your joints through a dynamic range of motion, so you can lift those weights, kill those squats, or use your body to its full potential. Let’s do this!

Foam Rolling

The first thing to do is always to foam roll. It will remove all the knots and trigger points that build up in the body. It’s like a massage, and as time goes on, it will restore the natural length of your muscle. When you find a spot that’s tender, focus on that point for a while and let the roller do its work. Aim for eight to ten rolls for each part of the body, and then you can go onto the proper warm up.

The Supine Bridge

This will activate your glutes. Lie on your back, bend your knees (at around 90-degrees), and squeeze the glutes making sure you have your heels firmly down and lift the hips. Like the bridge move in yoga. Beware that if your glutes don’t have this strength right now, it’s important not to force your body up into the air. For an increased range of motion, you can spend time using stretching machines and foam rolling for a longer period of time. Make sure to repeat this 10 times, and don’t use your hamstrings for support; it should come from the glutes.

Quadruped Extension Rotation

This will help to counteract your bad posture and increase mobility in your thoracic spine. Get down on all fours, keep your left elbow locked in place but put your right hand behind your head. Use your right elbow to reach to the sky, and you’ll feel a stretch in your thoracic spine. Be sure to look at your elbow throughout the move. Repeat 10 times before switching sides.

Rocking Ankle Mobilization

As many problems begin with the ankles, this move should form part of your warm up every time. Get in a pushup position and lift your hips. Put your left shin over your right calf, and rock your hips, all the while trying to press your right heel down into the ground. Repeat 10 times switch sides.

Scapular Wall Slides

Stand with your shoulders, head, and glutes against the wall; press your forearms against the wall. Squeeze the glutes and press your lower back against the wall.

As a dynamic warm up, this beats the ones you learned in school!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Run Away From These Common Running Injuries

Even though running is a great way to improve your fitness and stay fit, it also runs the risk of certain injuries. Most of the time, it is beginner runners who end up injuring themselves as they are inexperienced and don’t take things like warming up as seriously as they should do. This problem isn’t just one for beginners, though – some experts believe that around 79% of runners end up taking some time off from their training schedules.

So, if you don’t want to end up with an injured leg for a month or so, it’s important that you are careful with your running. To make sure you look after yourself when you are out pounding the streets, here is everything you need to know in order to prevent any running injuries.

Always Warm Up And Cool Down

No matter what kind of sport you do, it is always necessary to warm up and cool down. Whether you are going to shoot some hoops in a basketball match or are going to the gym to do a fitness class, you always need to get your muscles ready for action. And this is also the case with running. Ideally, your warm-up session should involve some light cardio and stretches, but it shouldn’t be too strenuous. After all, you don’t want to use up all of your energy before you have even started your main exercise! After you have been for your run, you then need to cool down. This is necessary as it can help your heart rate and breathing come back to their regular rates. Not only that, though, but it will also prevent any blood from pooling in your muscles. If you fail to warm up and cool down, then you are increasing the chance of straining yourself and pulling a muscle. Not cooling down enough will also help save you from any cramp and painful muscles after your run.

Don’t Push Yourself Too Hard

When many beginners take up running, they often find it difficult to figure out what their ideal pace is. As a result, they can often run way too fast, which can be too much for their muscles to take. It is very important to start off slowly so that you know your muscles can cope with the impact and pressure. Once you get used to a pace and start to find it too slow, you can slowly increase your speed. It is also crucial to increase your weekly mileage very slowly as well. Before you do increase your mileage and speed, you need to correctly prepare the body for all the extra stress. This means you need to work on your cardio to ensure that you are up for all the extra aerobic activity. But you also need to concentrate on your muscles as well. Otherwise, you could end up pulling a muscle or developing shin splints. One general rule of thumb is to increase your mileage by 10%. Then, once you are comfortable with this increase, you can continue to increase it by a further 10%. If you struggle to work out how much 10% is, you might find it useful to download a running app. There are many that have training plans for beginners and aim to get them running 10 kilometers within a set period of time.

Get The Right Gear

Did you know that your running shoes could be the cause of your running injuries? There are certain ones that are considered the best running shoes for women, and it is worth looking through these to find a pair. But you also need to make sure that the pair you choose are suitable for the way you run. When we run, we each have a slightly different gait which causes us to each land on our feet differently. It’s important that your pair of running shoes cushions and support the part of your foot that takes the most stress from hitting the floor. For example, if you tend to land on your heel, you should get some shoes that have plenty of support in the heel and ankle of the shoe. Whereas you will need a shoe that is well supported in the front half if you tend to land toe-first. Running in the wrong type of shoe will increase your chance of suffering from shin splints. These develop after repeated stress on the shins, and cause shooting pain up the legs. They often result in runners taking a month off running to let their shins heal.

Improve Your Flexibility

You might think that just concentrating on running will help your performance when you are out on the track. Makes sense, right? But, in actual fact, you should also do some exercising that will help to improve and maintain your flexibility. One of the easiest ways to do this is to make sure you stretch every day. However, you will need to do some physical activity before you do your stretching as stretching cold muscles could cause them to strain. Simply jogging on the spot for 20 seconds will be enough to warm the muscles up for a stretch. Lots of runners also find that taking regular Yoga and Pilates classes are also very useful for improving flexibility. Keeping flexible won’t just reduce your risk of injuries, but it will also help to improve your overall performance as well.

Work On Your Strength

As well as flexibility, you should also work on your body’s strength. That’s because an improved strength will help your muscles to work for longer and harder without going into a state of fatigue. And that means they will be better protected against common injuries such as strains and tears. One of the main mistakes some runners make when they are working on their strength is to just improve the strength in their legs. Even if these are the main muscles you use while running, you should still aim to improve your core and arm muscle strength as well. If you don’t already do any strength training, you might like to try weightlifting and plyometrics.

Get Your Gait Analyzed

I’ve already touched on the fact that we all have different gaits when we run. This affects how we land on our feet while running, and, unfortunately, a poor gait can sometimes lead to injuries. Thankfully, there is something you can do about this! As well as making sure that you have the correct footwear, as already mentioned, you should also see about getting a formal gait analysis. During this analysis, a running expert will watch you run on a treadmill and see how your body moves. From this, they will be able to advise you on the best type of shoes you should wear. They will also be able to provide you with some orthotic inserts for your shoes if they think that they can help you during your runs. They might also be able to provide you with some advice that can help you improve your posture while you run. Changing your posture can significantly change the balance of weight in your body while you run, which can help you land better on your feet.

Stay Well Hydrated During Training

Another reason why runners end up damaging their body is that they don’t drink enough water before and during their runs. This is especially important on hot days as the body can easily succumb to heat exhaustion when it is put under physical stress. For the best results, you need to start hydrating your body at least two hours before you go out to run. Experts then agree that you should aim to take in about 8 ounces of water during the run. Your body will also need plenty of fluids once you have finished exercising so that it can rehydrate. For this most reason, most professionals aim to drink a pint of water within an hour of completing their workout. This is something that amateur runners should aim to do as well.

Remember To Rest

Resting is just as important as the exercising itself! In fact, if you don’t factor in enough rest days into the week, you could end up pushing your body beyond its limits and might end up suffering from injuries. For beginner runners, you should have at least three rest days each week. Once your body starts to develop and gets used to your training sessions, you can then start to take just two rest days a week. These rest days are crucial as it gives your body time to recover from all of the strenuous exercise that it has been though. This is also the time when your muscles get stronger, so if you don’t rest up enough, you might find that there is very little improvement in your overall running performance.

Running injuries are extremely frustrating and, in some extreme cases, they can end up to be quite serious indeed. But if you remember all of this great advice while you are out running, you shouldn’t have too much to worry about!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

The Dark Side Of Fitness That Nobody Talks About

Fitness is a great thing to aspire to. A fit body is like a good machine that will keep running for a long time. There’s no denying that if you want to enjoy life to the fullest and for the longest, you need to make fitness part of your lifestyle. But just because fitness is necessary – and can be a lot of fun too – it doesn’t mean that it can’t be hard, or embarrassing at times. So here is a list of what happens on the dark side of fitness. Not that it should discourage you, though. But keep it in mind, so you can be prepared in case any of these things happens to you.

Embarrassing Outdoors Issues

Exercising outdoors is said to be relaxing and to help you develop a bond with nature. But it doesn’t help when your body has a malfunction moment. Runners, especially, are used to embarrassing moments – you can read this article to find out more: http://runningsolegirl.com/embarrassing-issues-may-face-runner/ – that you need to be aware of. Unfortunately, while it doesn’t sound glamorous, having a leaky bladder can be a common issue for women who have given birth recently. This is due to a weakening of the pelvic muscles and thankfully can be regulated with Kegel ball exercises.

Indoors Workout Complaints

If you choose to avoid the outdoors to stay and exercise indoors, you may still face a variety of embarrassing moments. If you are a gym member, beware of any clothes malfunction that would expose more than what you were aiming for. A common one is for women who train wearing only a sport bra and may find that their breasts are fully exposed. Additionally, if you choose to build your own gym studio at home, be careful of your training hours. A loud cycling bike at night, such as http://exercisebikesexpert.com/sunny-health-fitness-pro-indoor-cycling-bike-review/, can sound like something completely different for your neighbors. Especially if you are an adept of grunting as you train.

You Can’t Move Anymore

While it may not be as embarrassing as the rest, it is equally hard to manage: Post-workout soreness. Waking up after a good workout can make you feel like you are 100-year-old. Suddenly the easiest gesture becomes almost impossible. Raising your arms to wash your hair puts you in agony. Walking down the stairs is a silent cry of pain from your thighs. Fitness, while it’s making your body stronger and better, can feel like hell on days like this. Painkillers are no help, unfortunately. So you’re left with the comforting thought that the pain comes from tears in your muscles, which is what happens when your muscles grow.

The Fake Healthy Food

As much as you are trying to follow a healthy diet – goodbye crisps, goodbye cheeseburgers – you will naturally have a list of forbidden food that you are avoiding thanks to healthy brands. It’s important to know that you can’t trust everything that is written on the pack. In truth, some healthy meals contain just as much fat and sugar as processed food. For example, KIND, a brand of healthy food bars, has snacks that are higher in calories than over brands. In short, healthy food may not be that healthy after all.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Knowing Why And How To Strengthen Your Core

If you’re new to fitness training or just trying to get back in shape, you might be wondering how important is the core for transforming your health? It’s often conjured a mysterious aurora and knowledge about it is sometimes only circulated within professional athletes and online bodybuilding forums. But before you target this part of your body in a workout you need to know what it is and the function it plays in the human anatomy.

What is The Core?

The core is deemed as anything that is not your limbs, such as arms and legs. The core is where the human body generates balance and power in order to carry out a movement. The means that your glutes, hips, pelvic scapula and abdominal muscles make up the core of your body which is the central structure of the body where the majority of your weight is centralized. And while the abdominal muscles do play a key role, training the core is much more complex than just focusing on getting a 6-pack.

How The Core Functions

As fighter jet pilots push their aircraft to the limit, the high-gs cause the vision of the pilot to fade, darken and eventually blackout. Professional combat pilots rely on staying conscious while they perform combat maneuvers, and so their core must be extremely strong. Core-conditioning consists of sharp inward contractions to brace the inner abdominal muscles, lumbar spine, glutes, and to a lesser extent the thighs. Pilots do this, to keep the blood in their lower and upper body, properly circulating and resist pooling in their legs as this causes the the brain to stop receiving a fresh oxygen supply. This is essentially why other athletes train their core so that the central strength in the body gives the rest of the body a strong platform.

Abdominal Vacuum Pressure

Working on your core is not recommended if you’re overweight but remedies such as diet pills can help you get ready; more here: http://www.defendyourhealthcare.us/leptigen-diet-pills-reviewTummy vacuums condition your transverse abdominals (TVA)which are known as the innermost, deepest layer of ab muscles. If you’ve lived a dormant lifestyle, your TVA may not be functioning at all so getting a response is going to take persistence on your part. To perform this exercise, get on all fours, arch your back upward, and with a deep breath in, then out, as you exhale suck your stomach inward as hard as possible while your upper body maintains relaxed. Try to imagine it by pulling your bellybutton in toward your spine. Do this repeatedly while holding each contraction for 15 seconds at least 5 to 8 times each set.

Bent Leg Shrugs

This can be done with a barbell, but it’s best to use to the kettlebell. Bend your legs slightly, and while your arm is holding the weight, shrug your shoulders without bending your arms. At the same time, suck in your stomach with each rep. This will contract your abs and work deeper and deeper into the inner layers with each shrug.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Worried About A Friend? Here’s How You Can Help

Everyone cares about their friends, that should hardly come as much of a surprise to anyone! Your friends and loved ones are the people around you who make life more than just a day-to-day slog of going to work and coming home again. They are the people you go on adventures with, that you make memories with, so it only makes sense that you would always have your friends best interests at heart, no matter what. Of course, that doesn’t mean that lending a hand to your friend when they need it is easy. In fact, it’s one of the toughest things that you can do. Knowing how to respond to something that a loved one is going through can be a real challenge but, when the only other option is leaving them behind, it’s worth putting in the effort. Here are a few things that you can do to reach out to someone you love in order to offer them the best possible support.

Practical Advice

Sometimes, when you’ve got a friend or loved one who is going through something really difficult, it can be almost impossible for them to see a way out of it. Whether they’re stuck in a job that they hate, they’re dealing with a nasty break-up, or going through any of the other things that can knock a person to the ground; they’re often not in a position to see things practically. In that case, you’re in a great position to offer them a perspective that they simply can’t otherwise achieve. You can help them understand the big picture and see that. However, bad things might seem right now; they won’t be that way forever.

Tough Love

Of course, sometimes the help that you give to your friends needs to be a little harder edged than that. There are plenty of occasions where the problems that someone is having are down to their actions alone. That doesn’t mean that you shouldn’t be there for them. Just that you need to adjust your tactics. While offering them solutions can often be incredibly useful; sometimes what they really need it a kick up the backside to get them back on track. If there’s an aspect of their lifestyle which is hurting them and other people around them, then you may need to be the one to confront them about it, pointing them towards things like the recovery village if they really need support. If things aren’t working out in your friend’s life and it comes down the way that they are behaving; your duty as a friend should be to be to hold them accountable.

Just Listen

Sometimes the best thing you can do is actually the simplest thing: just listen to them. When someone is going through something difficult, it can feel incredibly lonely and frustrating for them. Because of this, just getting to vent to another person, or talk something through can be the most helpful thing of all. Don’t feel like you always have to be there to come up with solutions for them; sometimes just being there so that they can bounce thoughts and feelings off you, coming to their own set of solutions, is the most valuable thing of all.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Guest Post: How to Minimize Irritation If You’re Working Out with Allergies

Exercising can feel like a hassle with a busy office schedule, a family and a social life to maintain; let alone if you have to deal with annoying allergy symptoms which can turn even your best days at the gym into a total disaster. A runny nose, incessant sneezing, coughing and wheezing if you’re lucky enough to suffer from allergy-induced asthma as well all contribute to an increased feeling of exhaustion and destroyed

However, to avoid skipping another training session or missing that PR, you can take many precautions and make the most of each one of your workouts.

What’s your kryptonite?

With spring and summer quickly setting up camp; they bring a whole range of allergens your immune system can react to during the day. Most people, unfortunately, are unsure which irritants in the air are the primary culprits of their troubles, so it’s highly advisable that you check what your system is most sensitive to and at which time of day are you most exposed to it whether you’re outside or exercising indoors.

Pollen, dust, mold, animal hair, cigarette smoke, and various plant-based irritants are the most common causes, some of which can trigger any allergic reaction such as a severe asthma attack, or only bug you with persistent sniffles and watery eyes. Either way, narrowing down your most likely perpetrator will help you determine the best exercise routine and the most suitable place to work out during allergy season.

What’s your magic potion?

The perfect set of circumstances that allows you to perform and feel your best during your workout needs to be based on the right environment, medication, nutrition and rest. Limiting your exposure to allergens with the help of an air purifier for dust and other irritants, introducing plenty of greenery in your home and switching to a diet that is based on anti-inflammatory foods will all help you reduce your symptoms significantly.

Moreover, consulting your doctor will help you learn which medication is most suitable for your symptoms and your health condition, to avoid the potential side-effects, such as sleepiness, and increase your quality of life during allergy season. You might also have to adapt your routine so that it is less strenuous on your respiratory system, and resort to other activities; such as swimming (but ideally not in water teeming with chlorine), yoga, or moderate weight training in a clean gym.

Be Prepared

Despite your best efforts, some days will be more challenging than others, and to adapt your weekly training plan, you should check the weather forecast on a regular basis and stay informed on potentially perfect workout situations. Such as right after the rain. Pollen is usually quickly dispersed when the wind blows, while rain can wash away most of it, and leave a bountiful of fresh air for your lungs to enjoy and use for a workout.

Limiting your exposure to allergens with pure indoor air, regular showers to wash off the irritants from your skin, and an adapted schedule to boost your performance when the risk of irritation is lowest will help you not only minimize your symptoms, but also take full control of your workouts and do your best no matter what your fitness forte might be.

While it can be challenging to continue your workout regime uninterrupted during the allergy season; you can manage your symptoms with the help of these guidelines, stay fit and enjoy your training as much as possible. Your fitness goals should not suffer due to a setback such as your allergies; on the contrary – use them to fuel your desire to overcome your limitations, outgrow your current mindset, and with their help, become a better, stronger athlete!

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Runners High: Body Maintenance Tips To Keep You Running Healthier, For Longer

Running is a favorite pastime of many of us who like to keep fit and in shape. It’s arguably one of the oldest human exercises. Early humans used to catch their animal prey through ‘persistence hunting,’ which is basically running with such endurance towards a sprinting animal to the point where they had no stamina left to flee. Pretty morbid right? It’s still seriously impressive when you think about it.

It’s no wonder so many humans run so well, from both sprint and endurance perspectives. We’re bipedal creatures, and that means that we’re used to running and moving forward during our daily lives. It’s arguable that runners replicate the natural exercise pathways available to us since we began to walk upright. Anyone who runs is taking part in a tradition thousands of years old.

However, over time, our body can accumulate wear and tear, and this might make even the most productive and celebrated running career get cut off early. There are ways around this, however. With a few tips grounded in running foresight, we can be sure that we’ll be sufficiently healthy to keep our exercise passion going as long as we can.

Adequate Footwear

You need to wear supportive, well-fitting shoes that will protect you from all surfaces of a road. Some people prefer to wear form-fitting toe running shoes because they more naturally approximate the running cadence and foot angles that a barefoot run would provide. Whatever you enjoy the most, there’s no escaping the need for good footwear.

The Correct Running Program

This is the time to get sensible. You might have been deeply inspired by the ‘persistence hunting’ approach discussed above, and this might have led you to leave your house, buy some running shoes, and return to the second point in this article. It’s unlikely, but you never know. However, this gung-ho attitude can hurt you in the long run when it comes to identifying what workout plan you want to embark on. If you’re a beginner, throwing yourself into a long track run can actually hurt you more than help you. Running is a fairly demanding exercise on your bones and joints, and especially if your body isn’t conditioned to stress. Choose a great beginners program like Couch 2 5k if you want to begin the most effectively. You’ll actually see better results this way than through any other running method, thanks to the emphasis on recovery and recuperation this workout possesses.

Taking Care of Physical Issues

You can’t run effectively if you have health issues affecting your cadence or balance. If you have issues with your feet or ankles, it’s worth using a service like ashton podiatry to help professional correct these flaws, and then taking their advice at how long you can expect to wait before running becomes a beneficial endeavor once more.

Breathing and Posturing Tips

It can be tempting to slouch when you’re exhausted nearing the end of your run, but this harms your ability to breath effectively and can harm your body’s tension which is needed to maintain a good running cadence. Keep your shoulders up, your arms swinging freely, and your pace good. Lift up your chest and chin to look right ahead of you, and breath into your stomach. This will help you keep your body in peak performance mode than can help even the most painful running ‘walls’ become nothing but temporary phenomena. The runner’s high awaits on the other side.

Be sure that with these tips, your running career will be a fruitful and beautiful one. There’s no better way to explore your local area and celebrate the joy of life.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Workouts If You’re On The Go

Sometimes time just isn’t on your side, and that’s not your fault, but it doesn’t mean that you shouldn’t bother trying to get in a quick workout if you have a spare 30 minutes – you can always make time for that.

30 minutes may not sound like a lot, but it can really improve your health and fitness, and you can always work up to doing more, as time goes on.

Cycling

If you don’t have any time to spare, then cycling may be the answer for you. You can use it as a replacement instead of adding it to your other list of things to do. So if you have some errands to run, like going to the store to grab something, or even making your way to work, instead of driving there in your car, or hopping on a bus or train, get your bike out and ride there!

Running

Similar to cycling, you can use running as a replacement to driving around. But there are many other ways you can incorporate running into your life. If you have kids, then taking them to the park and having a good old run around with them is a great way to keep fit. Or if you have a dog, take them for longer walks to places you’ve never seen before. -If you’re visually interested, it’ll make the workout a whole lot better.

Cleaning

If anyone tells you that cleaning the house isn’t a workout – they’re lying. Vacuuming, sweeping, dusting and polishing are all types of aerobics that work different parts of your body. You will definitely feel the ache the next day. Even things like doing the washing, carrying it outside, and hanging it up, are working your muscles. Just visualize the calories you’re burning, and you may not mind cleaning as much as you once did!

Kettlebell

Kettlebell workouts are great; they’re quick, fun to do, and they work your whole entire body in one go. It may take a bit of time to get used to, but once you get it, you’ll be hooked. Using a kettlebell swing does not only reduce your overall body fat, but they also build up your strength, endurance, and power.

Dancing

Everyone should make time to dance! It feels amazing to do, and your body (and mind) will thank you for it.
Not only are you burning fat, but your body is also releasing all those happy endorphins, which will make you feel oh so good.

Stair-Climber

Stair-climbing doesn’t just have to be done at the gym on a machine – there are stairs everywhere! At work, at home and outside. So if you have an hours lunch break and aren’t sure what to do with it, pack a change of clothes in your bag, and go up and down them stairs. This isn’t just create cardio workout – it tones your body up too, leaving you looking and feeling great.
Don’t be put off if you get people watching you – own it.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

Rehabilitating After An Injury

Fitness is and should be a major part of everyone’s life. After all, we only have one body, so we need to do our best to keep it healthy.

Sadly, bodies let us down even when we are trying to help. What does this mean? It means that the likelihood of an injury is higher when you exercise. In a cruel twist of fate, looking after your health can jeopardize it in the short and sometimes long-term. There is nothing much you can do to prevent an injury apart from accepting it as a fact.
However, there is a lot you can do during the recovery process to make sure it never happens again. If you want to learn more, just take a glance at the following tips. They could be the difference between a long stint on the sidelines and a swift return to form.

Rest

As soon as you suffer an injury, your brain jumps forward in time. For some reason, instead of concentrating on the present, you want to think about the future. ‘When will I be fit again?’ ‘How long before I can start training again?’ These are questions that everyone asks themselves, but they are more of a hindrance than a help. The reason is simple: they push you back into action before you’re ready. No one likes to hear it, but rest is the first step on the road back to recovery. Yes, sitting down doing nothing is boring, and it makes you stir crazy. Still, it also makes you healthier because it gives your body time to recuperate after such a massive shock. Your muscles might twitch, yet you should ignore it for your sake.

Start Slow

When you do start training again, it’s imperative that you take it one step at a time. Again, there is a rush to skip a couple of stages in your attempt to regain full fitness. However, the more you try, the higher the chances of another injury. Whatever your method of choice, it’s important, to begin with baby steps and work your way up to walking. If you have a muscle injury that stops you from lifting weights, don’t try and bench your maximum asap. The strain will put too much pressure on the muscle, and it will snap, either literally or metaphorically. The same goes for cardio or any exercise.

Build Back Strength

There is one thing you need to know about an injury: it allows the muscles to atrophy. Simply put, atrophy is a fancy word for weaken, and the muscles do it because they are sitting idle. Of course, you have to give them enough rest time to let them recover, so atrophy is normal. But, you also need to build back your strength before you do any strenuous activity. Okay, there is no reason to train your body within an inch of where it was previously. Still, you need to be functioning at seventy to seventy-five percent of your maximum. Otherwise, you won’t have the strength of endurance to compete.

Change Your Diet

Your diet is what gives you the fuel to recover. Why? It’s because your body turns the food into energy, and circulates it to the muscles. As a result, you will struggle to regain your fitness if you don’t eat the right foods and take in the proper nutrients. For the most part, lots of people eat balanced diets with a range of nutrients. For example, white meat with potatoes and vegetables pretty much hits all the major food groups. But, consuming the same things often isn’t enough when you have an injury as the body needs more fuel. That’s why people turn to supplements to help hit their targets. A substance like creatine is a full of protein, a nutrient that aids muscle growth. However, other, less popular supplements also have a big role to play. Cod liver oil and vitamin tablets don’t sound as sexy, but they are just as important. Oh, and don’t forget about water. Without enough water, your body can’t function properly, so you need to drink a lot.

Consider Surgery

The about Dr. David Halpern page might not seem relevant, but it can be in certain situations. For obvious reason, you want your injury to recover naturally. And, you don’t want to have to recover from an injury and surgery at the same time. The problem is that the body is good, but it isn’t always infallible. Sometimes, it just won’t be what it needs to do for a variety of reasons. If you feel like your body is failing you, a surgeon like Mr. Halpern might be on the cards. Of course, it’s a big decision that needs a lot of consideration beforehand, but it should be a consideration.

Don’t Forget Mental Fitness

A physical injury will always make you think about your physical health. After all, if your body can recover, then you will be back in business. What most people don’t realize is that recovery is also about your mental health. Simply put, you will never fully recover until your mind catches up with your body. Sure, it’s possible to go to the gym or compete, but you will only go through the motions. To get back to your best, you need to get over the trauma of the injury. The shock might be small, but it’s enough to put you off for life in some circumstances. So, training your mind to get past the mental blocks is a huge part of your rehabilitation. Techniques like meditation and reflection are age old tricks which should help. Also, staying positive is another useful aid.

Try And Understand

All of the above is bound to be confusing, as it should if you’re a layman. However, you should try and follow it as best you can for the sake of your health. If you comprehend the steps, you are more likely to avoid the mistakes. After all, knowledge is power.

Ally Gonzales is the founder & editor-in-chief of RunningSoleGirl. Along with blogging she is also juggling attending college and majoring in Exercise and Sports Science.

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