routine

Kick-Start Your Fitness Plan The Right Way

Every day, countless people around the world resolve to finally drop all the excuses, and start exercising in a more regimented and efficient way. If you want to build muscle or improve your overall fitness, you need to have a clear idea of what you’re getting into, and avoid overextending yourself or taking things too slow. Here are some of the most important tips for anyone who’s taking their first steps into a more healthy, active life.

Take Things Slow

It’s completely understandable that you’ll be spurred and encouraged to push yourself to your limits, and jump right into a grueling, Rocky-esque exercise regimen, getting vigorous exercise in five or even seven days a week. It’s good to be ambitious, but if you take this approach, you can easily end up biting off more than you can chew, and bringing a disaster down on your head before you’ve even had the chance to see any changes. Begin at the beginning. Start slow and build up your exercise regimen gradually, seeing how your body reacts to each change. 30 minutes a day 2-3 days a week is a great starting point for anyone who’s new to organized fitness. Remember, you’ll be doing more than a lot of other people!

Remember to Eat Well

Eating well outside of the gym is absolutely essential to support the progress you’ll make inside of it. Sure, you may be absolutely smashing it at the gym. However, if you’re not paying attention to what you eat, you’ll be holding yourself back from those overarching goals. The most important things to have before your workout are carbs, and fast-absorbing protein. You may also want to consider supplements and auxiliary products. Look into the best supplements for runners if you’re looking to improve your general fitness, or products such as BCAAS and Beta Alanine for building muscle. Before you order any of these things in bulk, make sure you’re talking to someone who’s a little more experienced in your chosen area than you. Supplements can be incredible for helping you along towards your fitness goals, but they need to be balanced with the right amount and the right kind of exercise.

Mix up Your Routine

It doesn’t matter if you’re trying to bulk up or simply shed some pounds, mixing up your exercise regimen is absolutely essential, especially for people who are just starting out and having to drag themselves out of the house before every session. Even within the categories of strength and aerobic training, you shouldn’t simply stick to the exercises you prefer every day. If you go for a run at the same pace around the same block every day, it will quickly become boring, which will make it harder and harder to find the self-discipline it takes to actually get out there and keep at it. Try getting the same benefits from an elliptical workout, a cycle around the block, or practicing your tennis serve. You’re more likely to stick to something you have fun doing, so don’t bore yourself into giving up!

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.

Upgrade Your Day With A Healthy Morning Routine

Don’t sabotage your day before it even gets started. Establish a healthy morning routine to boost energy, productivity, and your overall sense of well-being. And it’s not difficult to achieve.

#1 Good Mornings Start With a Good Night

How often do you wake up and feel tired, sluggish and reluctant to face the day? How you operate in the morning depends on how well you slept the night before. Follow some simple steps to improve your sleeping patterns and the quality of your sleep.

  • Stop drinking caffeine four to six hours before bedtime. Caffeine is a stimulant and will keep you awake.
  • Nicotine is also a stimulant and should be avoided before bed.
  • Don’t drink just before bed to avoid getting up to go to the loo in the night.
  • Establish a wind-down period an hour or so before you get into bed by turning off your phone and the TV and doing something relaxing. This could be a warm bath, reading a book, or listening to an audiobook, etc.
  • Ensure your bedroom is as dark as possible and block out any light with blackout blinds or curtains.
  • Experiment with the temperature to find the best sleeping conditions for you.
  • Aim for at least seven hours sleep per night.
  • Write your to-do list a couple of hours before going to bed. This will get all those pesky things out of your head and onto paper.

#2 Breathe or Meditate

When the alarm clock sounds how do you feel? Are you happy to face the day? Do you feel stressed and overwhelmed with the number of tasks you have to get through? If it’s the latter, some gentle breathing exercises could help first thing. Deep breathing or seven/eleven breathing will calm a racing heart and send signals to the brain that you’re safe and don’t need a fight or flight response.

Meditation is beneficial at any time of the day but practiced in the morning it will calm your mind and set you up for the tasks ahead. You don’t need any fancy equipment and it can be practiced in the comfort of your own home. Some people prefer yoga, which exercises the body too.

#3 The Most Important Meal of The Day

Imagine your body as an engine or a car. In order to function at maximum capacity, it needs fuel. The better the quality of that fuel, the better it will run. Try introducing some superfoods to your breakfast. But do I really need superfoods, you ask.The answer is yes. Superfoods are so-called because they provide you with vitamins, minerals, and other nutrients that have a positive effect on the body. They’re not difficult to introduce into your diet. Many are available in powdered form and can be sprinkled on your cereals or smoothie.

Drinking water in the morning when you wake up is also beneficial. Remember, you haven’t eaten or drank anything for seven hours or more, so your body and brain are in need of hydration. If you can’t do without your morning coffee, make it as healthy as possible.

What’re Your Thoughts?

If you want to supercharge your days, start with a gentle and healthy morning routine. Start tomorrow. It may take a few days for you to get into the swing of things but you’ll start noticing a difference. Great days start with a great morning.

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.

Sick of Being Sedentary? Exercises You Can Do From Your Office

Back when we as humans used to have to hunt and chase down our food, getting enough exercise wasn’t an issue. However for many of us in the modern day, bringing home the bacon means being sat at a desk for long hours which isn’t the best for health. Back, neck and joint issues can arise from being seated, and because we’re not up and around burning calories, it inevitably leads to weight gain too.

When you have to spend eight hours plus every day sat at your desk; it can leave you feeling like there’s not much you can do about getting more exercise. Unless you’re motivated enough to hit the gym every night after a long day’s work, which let’s face it most of us aren’t. However, there are things you can do which can help, and make all the difference. Sedentary jobs are linked to obesity which can cause everything from diabetes to stroke to heart attacks- so anything that can help prevent this is no bad thing. Here are some of the exercises you can do from your office.

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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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