motivation

How You Can Be More Active in Your Everyday Life

When we talk about being active and living a healthy lifestyle, it isn’t just about going for a run each evening but being completely sedentary the rest of the time. In order to be truly more active, then there needs to be some things that we change in our everyday lives. When we are always more active, at work, school or at home, then we are really on the way to living a healthy and active lifestyle. All of those extra things can help us to stay well. So what are some changes you could be making? Here are a few ideas to help you be more active in your everyday life.

Walk More

It might elicit a moan from you or your family, but walking more is a great way to be active. You’re using your whole body, burning calories, and getting your heart pumping faster than it would be in the car. Even something like taking the stairs over the elevator is a good way to be more active and walk more. Plan your time better to walk to more places and you’ll really feel the benefit of it. You could also look to get a step counter to encourage you to be more active. We should be aiming for at least 10,000 steps per day, but many of us fall short of that. You can read more here if you want to http://stepcount.org.uk/. So if you’re curious to see where you are with that at the moment, then a step counter will be a good way to start being more active.

Take Regular Work Breaks

Work or school are going to be some of the places where we find it hard to be the most active. We can’t just get up and leave when we want. However, we can take breaks to have a quick walk around the office or to get a glass of water. You shouldn’t be sat at your desk for hours on end without moving. Consider standing at your desk if you need to, to get your body moving and some weight bearing on your feet. You could even look into getting a bike or elliptical installed under your desk, like this one https://www.hereon.biz/under-desk-elliptical/. What a fun way to be more active when you normally wouldn’t be very active. Employers should take note!

Use Standing Time To Move

Think about times in the day when you stand up but don’t do anything. You might be waiting for the kettle to boil or for the oven to heat up. But use that time to get in a mini-workout. How many squats can you do in the time it takes for your pasta to cook or the kettle to boil, for example? When you’re having a phone conversation, how many times can you go up and down the stairs or do something else that is active like cleaning the house? Multitask and get a few more mini-workouts in each day and it will help you to stay fit and well much more than people that don’t.

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 with a Sports Management minor.

Understanding The Relationship Between Mind and Body For Better Health

If there is one goal which we would all generally agree to being important, it is to remain as fit and healthy as possible for as long as possible. However, put this way, it doesn’t really tell us much. The truth is that there is much more to it than it at first appears, and getting to grips with that is the first essential step towards understanding it more fully. As it turns out, anyone who wants to improve their health in any big and lasting way will benefit massively from understanding a little about the psychology behind it all. Fortunately, such psychology is easy to understand and will help you with any health goals you hope to achieve. Let’s take a deeper look into the world of psychology to understand the relationship between mind and body a little better.

A Two-Way Relationship

It is often helpful to think of the relationship between health and mind as a yin and yang situation. In one sense, being healthy helps to promote a more positive psychological outlook, and improves mental well-being. But at the same time, fostering a healthy mindset is always going to improve the effectiveness of any decisions you make regarding your physical health. It might be beneficial to visualize the mind and body relationship as a swinging door: no matter which way you push it, it comes back the other way with equal force.

Alternately, you might want to go the way of certain spiritual traditions, and consider the mind and body to really just be two parts of the same machine. Seen from this perspective, it makes little difference what you do for one or the other. Improving your mind strengthens your body, and boosting your physical health likewise brings about more positive and beneficial states of mind. We all already know that getting the mind and body in harmony can have hugely positive effects. This is made all the easier by considering that they are really just one thing anyway. Understand the basic nature of this relationship as well as you can; it will help you no matter what you attempt to do to improve your health.

Building A Strong Foundation

Seen from that viewpoint, it is clearly beneficial to try and build a strong foundation from both the physical and mental sides of the equation. If you look at http://trainingtips.com/strong-foundation/ you will get a good idea of what we are going for here. The better the foundation, the starting point, the more effective any subsequent actions to improve one’s health will be, so this is worth looking into at your earliest convenience. In truth, there is practically no end to what you can do to bring about this harmonious foundation – but there are particular first steps which are worth attempting.

For a start, it is a good idea to try and clear both mind and body of any particularly toxic substances. In the physical realm, this means avoiding any genuine toxins which your body probably doesn’t appreciate having inside it. In many cases, this is extremely difficult to do, especially if those toxins are highly addictive substances which you have been dependent on for some time. If this applies to you, consider visiting somewhere like www.orlandorecovery.com to try and rid yourself of the addiction. It might take a long time, but it will be worth it.

On the mental side, getting rid of toxins means working to remove the basis of unhelpful and damaging thought patterns. This, again, is for many people the work of a lifetime. You might even say that useless mental chitter-chatter is something of an epidemic human disease. Nonetheless, you can make small changes each and every day to gradually do away with these types of thoughts. Take up a meditation routine, even just half an hour a day, and you will be well on your way with this side of the bargain.

Keeping The Balance

Your main mission now is to continue to try and keep the balance between body and mind as you work on improving your health. There are countless fitness and health goals which you might be set on achieving. Regardless of what yours are, you should try to ensure that you always work towards them with both body and mind in the center of the issue at all times. This will ensure that you do not focus too heavily on one to the detriment of the other – a common but often unseen flaw which upends many attempts to improve one’s health. Put simply, you need to work on both improving your physical and mental well-being at the same kind of pace.

The Physical Side

When it comes to looking at improving your physical health, there are a number of easy and common changes which you might want to make. If you feel that you have become sluggish, then the first port of call will be to simply get moving in whatever way you can. This might mean going for a jog every other day, or it might even be something much smaller, to begin with. Whatever it takes, make sure you go at a speed which will not cause too much stress to either side of the equation. Take it as slow as is necessary in order to enjoy it, but as fast as you need to in order to see those changes you want to see.

The Mental Side

Of course, in tandem with this, you will want to think about tending to your mental side. This means continuing with that daily meditation practice, for a start. But it’s also a case of keeping stress at bay, killing it the moment it arises within you. This practice alone will do plenty in terms of keeping you centered and healthy, and you might be surprised at what a difference it really does make overall.

Health only comes to you when you focus in a balanced way on both your body and mind. Focus on those aspects of wellbeing which tend to both, such as good nutrition and plenty of rest, and you will be well on your way to greater health.

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 with a Sports Management minor.

3 Ways To Alleviate Running Pain

Running is a hard, but enjoyable past time for us. It gets us fitter, it makes us feel good by releasing endorphins into our system, increasing our quality of life overall! However, like any sport, running does come with pains and aches, some more serious than others. There are many different ways to alleviate running pain, and here are the best 3 ways to do it!

Get The Right Pair Of Shoes

Running shoes are incredibly important for the well-being of your legs. They properly distribute the weight of your feet across the sole and support your feet, unlike normal trainers. This is important because naturally, humans run on their feet! But in shoes, we run flat footed, and over extended periods of time, this causes damage to the feet themselves, the ankles and the knees. If you’re not running very often than a normal pair of running shoes will do you fine, but if you’re a more regular runner you need to get specially fitted shoes! Companies like FleetFeetSports offer fitting services and can find the perfect shoe for you, eliminating the risk of getting any foot related issues!

Stretch Out After Each Run

Stretching is also a very important component of running. When you exercise, your muscle contract and relax, however, due to the intensity of exercise your muscles don’t fully relax, instead they keep slightly contracted all throughout your run. If you get back from a run and don’t stretch out, you will continue to feel pain in your legs! Stretching forces your muscles to stop their constant contraction, meaning that you can relax and not have any problems. As an example, many runners will have stumbled across problems with the dreaded iliotibial band, causing a clicking whenever the knee is bent. This can be incredibly debilitating, however, if you purchase a foam roller from companies like Trigger Point there are stretches you can do to slowly nurse the IT band back to full health!

Get Physiotherapy

This is the last line of defense in alleviating injuries, and should only be done if you really need it! Physiotherapy differs from person to person as each problem is unique. However, they do offer medication and exercises after a consultation and examination of the problem you are having. Then a physician will take you through the necessary things you need to do. The treatment can often include massages and other muscular stimulation exercises. If you want to find out more about this topic, because it is very complex and specific, go to PainEndsHere.com. Companies like this are able to offer professional help for those that need it. So, if this applies to you then you should definitely reach out to one of these businesses.

So there you have it! The three best ways to alleviate running pain, any of these are guaranteed to make your pain go away. However, if it is more serious you need to make sure you see a doctor because you can’t remedy everything yourself! If you’re looking for other ways to avoid injuries when preparing for a run, read this.

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 with a Sports Management minor.

How to Hit Your Health and Fitness Targets

When it comes to health and fitness, everyone has different aims of exactly what they want to achieve. But the vast majority of people struggle to hit these goals, largely because they don’t have a proper plan in place, the motivation that is required or their lifestyle gets in the way. Of course, this all comes down to you and how much you want to achieve your aims. But if you have the level of commitment and motivation required, there are some ways that you can make reaching your health and fitness targets easier.

Start Off With a Plan

To kick things off, you need to have a good plan in place that details what you need to be doing. If you are aiming to build muscle, you could write down the exercises you are planning to do, when you are planning to do them and how you will build this up over time. If you are planning to lose weight, you should think about what method you are intending to take, whether it is one that follows the principles of intermittent fasting or one that reduces certain food groups. Ultimately, having this plan to start off with will help you to achieve your goals.

Break Down Your Goals

Your long-term goal might be to get to a certain weight, but if you only have this as a goal, it may be difficult to maintain your focus. Instead, you can break this goal down into subgoals that are achievable and measurable. Your first goal might be to get a certain amount of exercise every week, and then it might be to prepare a certain number of your own healthy meals. All of these subgoals will help to contribute toward you achieving your main aim.

Give Yourself Motivation

Everyone gets their motivation from different areas, so it all depends what works best for you. A lot of people find that getting a workout buddy can make all the difference as they can drive you onwards on the days that you really don’t feel like exercising. Other people give themselves motivation through positive visualisation of how they will feel when they actually achieve their aims. Experiment with different things until you find a method that works well for you.

Experiment with Different Workouts

If you are continually doing the same type of workouts time after time, it is much easier to become bored and lose your focus. Going back to the plan we talked about at the start, you should always try to be trying to build different workouts into your regular routine. There are all kinds of things that you can try from new fitness classes to different sports. And while you still may want to keep the core of your workout the same, adding in a bit of variety will help to keep you engaged and interested.

These are just four things that you can do to give yourself the best chance of hitting the health and fitness aims that you set for yourself.

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 with a Sports Management minor.

Get Your Workout Mojo Back With These Simple Tips!

Even the healthiest, most active people in the world go through periods where they don’t get as much exercise as they should or would like to. Whether it’s because of a busy period at work, stress in your home life, or perhaps some sort of illness or injury, there’s nothing wrong with being forced to take a break from your workout routine. However, the problem often arises that people find themselves unable to get back into the swing of things after any kind of extended hiatus from exercising. Getting back into your workout isn’t always easy, and it can often be so discouraging that many people give up on it entirely. However, that doesn’t mean that there aren’t things that you can do to get back into it. Here are a few simple pieces of advice to help you can your workout mojo back!

Start slow

If you’ve taken some kind of break from exercise, then it’s a good idea not to try and leap straight into the kinds of workouts that you were going before. This is because you’re probably at least a little bit out of practice, meaning that you’re probably going to end up straining yourself or, at the very least, getting discouraged. Start slow and build your way up and you’ll find that it’s much easier to stay motivated. Not only that but you’re going to allow your body the chance to used to exercising again. It won’t actually take that long before you find yourself back into the swing of your workouts again in a big way!

 

Build your strength

Spending any length of time without doing any exercise can often leave your body a fair amount weaker than it was before. Luckily there are things that you can do to help build up your strength. If you read some AlgaeCal calcium supplement reviews, you can see that they can often help to increase bone strength and make physical activity much easier if you’ve spent time unable to do it. Of course, these kinds of things are far from miracle cures, and you should definitely discuss with your doctor before making any changes to your health. However, there are certainly ways in which supplements like this can help you to build up the strength you need to get started exercising again.

 

Find someone to motivate you

Of course, sometimes the reality is that the reason that you find yourself unable to work out isn’t physical at all. Instead, it’s purely psychological. This could range from feeling out of practice and used to spending your time being less active, to feeling as though you’re unable to achieve the same levels of fitness that you had before. If that’s the case then what you really need is someone to motivate you and push you to achieve what you’re truly capable of. This could be a close friend, a workout buddy, or even a personal trainer. The important thing is that you find someone who is able to motivate you to achieve the things that you really want and to do what’s best your life and your body.

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 with a Sports Management minor.

Want To Stay Fit But Can’t Stay Motivated?

We all know that regular exercise is good for us. The only thing holding most of us back is motivation. Wanting to lose weight or bulk up isn’t enough. For many of us, extra motivation is needed. Here are just a few ways that you can keep to an exercise regime.

Take out a gym membership

For some people, the gym offers the perfect environment to stay motivated. You can get in the zone for exercise and the added monetary cost can further spur you to keep going to make sure you getting your money’s worth. Shop around various gym sites such as www.ClubFitness.us to get an idea of what they offer. You can also make use of free gym trials. Gyms don’t motivate everyone – some people can find them intimidating. That said, don’t dismiss gyms entirely until you’ve given them a go.

Exercise with other people

Having other people exercise with you can sometimes be a motivation. This could be an exercise class or simply going for a run with a friend. Those with strict personal goals may find exercising with other people distracting. However, if you’re just getting into exercise, having people around could be a bonus.

Hire a trainer

Personal trainers can not only help you to do the right exercises and set you the right itinerary, they can also be a huge motivation, helping you to push yourself that extra mile. You can hire a trainer to work with you at the gym or take your training elsewhere if you don’t like the gym setting. Sites such as https://fitnesstrainer.com/ can help you to find a trainer local to you. Note that some trainer will specialize in certain areas such as bodybuilding, marathon training, slimming or working with injuries. Find one specialized to your needs in order to get the best training.

Set yourself goals

Goals are essential for staying motivated and need to be more tangible than simply losing weight or bulking up. Try to stay realistic – aiming for a body like Beyonce or muscles like Mr. Universe aren’t realistic expectations for everyone. Good goals to have could be finishing a local 5k run, getting into certain size jeans, losing a certain amount of pounds or being able to lift a certain weight. Make sure that you also have micro-goals from week to week.

Record your progress

Recording your progress is vital – by seeing how far you’ve come, you may be more spurred on to go further. This could be anything from a fitness tracking app to a personal diary that you update from week to week. Some people find it beneficial to publicly record their progress. This could involve a fitness blog, photographs on Facebook of how much weight you’ve lost or alternatively videos of you lifting weights or doing challenges. People will then ask about your progress, which may spur you to keep improving. Recording progress and combining this with goals can often provide the perfect motivation, allowing you constantly compete against yourself.

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 with a Sports Management minor.

Is Social Media Beneficial Or Harmful When Working Towards A Fitness Goal?

Social media is so interwoven into the fabric of our everyday lives that it’s hard to imagine a time without it. Many have taken to these networks to share snippets of their daily routines, and to show off successes and progress. The fitness community on social media is wide-reaching, with a hefty number of diet and wellness pages/profiles to follow.

You may also notice friends posting gym pictures or photographs of their healthy meals for others to see and like. On top of that, many fitness apps even come with an option to sync or share progress on social media.

All this can make you pretty excited to start using these platforms in similar ways, or might urge you to follow some advice-filled accounts for tips and tricks. But is social media really beneficial for you when you’re working towards a fitness goal? Let’s look at the pros and the cons.

The Pros

It’s Good Motivation
Being surrounded by hundreds or even thousands of people aiming for the same thing as you can make you feel incredible motivated. You’ll find people with your body type, people who face the same struggles as you, and people who will keep you going when you feel like giving up. Sometimes, posting your goals and progress on social networking sites may even help you stick to them.

You Have Access to a Sea of Information
There is endless data available through social media. You can find products, diet plans, exercise routines, and excellent advice that can really help you achieve more during your fitness journey. Best of all, it’s completely free. You can follow a personal trainer on Instagram and watch videos of his workouts without needing to pay for his services. And in all honesty, that’s pretty neat!

You Become Part of a Community
Being part of a health-driven community means that you’ll never be short of people to turn to, discuss ideas with, and get personalized advice from. You may even gain a few workout buddies! Yes, there are bad seeds in every group, but you’ll ultimately find like-minded acquaintances who can encourage you to grow while you, in turn, encourage them. There’s no better feeling!

The Cons

Anyone and Everyone Can Share “Advice”
The number of “bloggers” and “fitness gurus” who are actually just out to make a quick buck or gain some fame can make finding good people to follow a tricky task. Many may offer terrible advice and get you off to the wrong start. Keep in mind that even the best of fitness personalities may sell out once in a while and promote a fad diet or an expensive product that makes ridiculous claims and promises. Avoid the fraudsters and check for qualifications. Legit bloggers and gurus will be more than welcome to share their qualifications and achievements with you.

It’s Not All Real
A social media picture, perfectly framed and shot so as to show someone’s best angles and finished off with a caption followed by tens upon tens of hashtags, isn’t a good representation of real life. It’s a photograph taken out of context. It presents these fitness gurus as something more than human with a perfect lifestyle and all the free time in the world to burn off that many calories per day. Only the most flattering snapshots are shared, and it can make you feel like you’re just not good enough or making progress as fast as you should.

You Could do it For The Wrong Reasons
Seeing other people progressing faster than you, or going on a more difficult regimen than you’re on, can really get you thinking. You could start feeling jealous, or suspect that the grass is greener on the other side, and try to imitate or catch up with your peers. In reality, you should be attempting a healthy lifestyle for no one else but yourself.

Conclusion

So, is social media any good at all when you’re trying to get fit? The honest answer is that it depends on how you use it. Social media is a tool, and if you harness it right, you’ll be able to use it effectively and to your advantage.

Love Your Body: How To Stay Motivated To Get In Shape

In the everlasting quest to get fit and achieve the bodies we’ve always dreamt of; it can be hard to motivate yourself to get out of bed or off the couch and go to the gym. Here are some tips on how to stay motivated to get in shape…

Get A Fitness Buddy

First of all, talk to your friends to see if there’s anyone who shares similar fitness aims to the ones that you have; and if so, it’s time to buddy up and start getting fit together! Whether it’s going for Saturday afternoon hikes together, attending yoga classes and then going to a juice bar afterward, or simply going on dog walks around the block together. Having a fitness buddy will make getting in shape a lot more fun for you; plus you’ll be able to spur each other on to do more and more.

Get Outside

Spring is finally here which means that you can take full advantage of the great outdoors to get healthy. There are plenty of things that you can do outside to get fit; ranging from getting off the train a stop early on your way home from work and walking for an extra ten minutes, to going to your local open air swimming pool and taking a dip in the cool water. Biking is also getting increasingly popular; if you’re lost on what equipment you should buy, look at this year’s best mountain bikes reviewed online to find the one that’s the best fit for you and your lifestyle. Make sure that you’re aware of what’s going on around you if you’re biking on the road; wear a helmet and don’t listen to music.

Raise Money For Charity

If you’re planning to run a marathon, but you’re worried you might give up halfway round; sign up to do it for charity and get your friends and family to sponsor you; and remember it doesn’t have to be a marathon, a 5K can work just as well! Make sure that you train properly, so your stamina is good, and that you have excellent quality running shoes along with clothes made of moisture wicking fabric; make it easier on yourself by having the right tools! Pick a cause that’s close to your heart to keep you motivated as you go around the course.

Find What You Love

Finally, if you hate whatever fitness exercises you’re doing, then it’s hard to motivate yourself. Not everyone learns to love the gym; doing weights or machines in the same room as a lot of other sweaty people simply isn’t for everyone. Likewise, not everyone will love running as it can feel depressingly solitary if you’re more of a sociable person. Make sure that you’ve found an exercise that suits you; whether that’s a twice-weekly Zumba class where you can dance to your heart’s content, or a yoga class where you can find spiritual as well as physical fulfillment, or even a regular hike that you can take with your dog. The best way to feel motivated is to love what you do.

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 with a Sports Management minor.

Stuck In A Fitness Rut? Transform Your Average Workout Into An Inspiring One

If you’ve been doing the same workout and exercises for months on end you can start to lose motivation. Our bodies don’t improve the same way they did to start with, and we become frustrated and demoralized by the same stale routines. Mix up your workouts to get the best results. This will ensure you’re working different parts of the body, and keep your workouts exciting! Here’s what to do if your stuck in a fitness rut. 

A Simple Solution

The common misconception that body weight training is just for boys, is finally being broken down. More women than ever are taking up some form of weight training and seeing the amazing results firsthand. It may be intimidating but this form of exercise has huge benefits and is a lot of fun. This is a popular form of exercise amongst those who want to ditch the gym equipment but still build some muscle. You’ll burn fat fast and increase your core strength with these types of exercises. Another great thing about bodyweight training is that you can scale up or down easily depending on your fitness. Simply add more reps of increase or decrease time limits to modify simple workouts.

Take it Outside

Exercising outdoors has huge benefits which have been extensively reported. If you haven’t yet taken the plunge, you really should. Gyms are great because of the equipment and sense of community that they can provide. It’s easy, however, to start to feel like you’re stuck in a fitness rut. Working out outside isn’t limited to running either. Get creative and use what mother nature has provided! Hiking, swimming, kayaking and even paddle boarding are all great ways to get fit.

These types of exercises can get you excited about fitness again and help mix things up. If you want to get super creative try stand-up paddleboarding workouts. The balance and strength needed to stay upright on the board really work your core. In addition, it’s a low impact exercise, which makes it great for older people, or those with damaged joints. Read some SUP reviews to find out the benefits and get some tips and inspiration.

Top Technology

It may sound odd, but introducing some great tech into your workouts could really transform them. There are now advances which mean you can listen to music via headphones whilst you swim. Apps can chart your workout, progress, and tell us where we need to improve. Getting feedback and keeping a log of our workouts is a great way to improve them. Technology really can be a useful aid when trying to improve your exercise regime. Keep a track of which areas you’re focussing on and it’ll become clear which areas you’re neglecting. If you find yourself doing cardio most of the time, integrate some strength training too.

What’re Your Thoughts?

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 with a Sports Management minor.

What Stops You From Staying Fit?

We all know what it is like to want to be as fit as possible – and we also all know how easy it can be for other factors to get in the way of that goal. The truth is, staying fit is something which can often seem like an eternal struggle. If you ever feel like this, know that you are not alone. No matter how much work you feel you have to do to get your body to where you want it, it is always perfectly achievable. All it takes is the right attitude, and the right method – and to find a way to counteract those various things which seem to stop you from staying fit. Let’s take a look at what those hindrances are now, to gain a better understanding of the process.

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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 with a Sports Management minor.

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