6 Reasons You Should Try Intermittent Fasting
Breakfast is the most important meal of the day – unless you’re following intermittent fasting.
Intermittent fasting has gained popularity throughout pretty much every diet clan – especially the ketogenic diet community. Fasting may not sound attractive for snacking enthusiasts or fans of many small meals a day. Some fasting protocols are more extreme than others, but research suggests that it’s more sustainable and filling than you may think. If you’re opposed skipping out on meals – some research may make you think otherwise.
What is intermittent fasting?
Although there are several variations, the premise of them all is all the same: spend less time eating and more time not eating. For weight loss, research has shown that intermittent fasting can be a long-term, effective way of sustaining a healthy lifestyle. The typical fast lasts arounds 14-16 hours with an eating window of 8-10 hours. This version seems to be a fan favorite. There are other versions that have been slower to fame – like the ‘every-other-day’ fast and the ‘25/115’ fast. The ‘every-other-day’ fast is self-explanatory, while the ‘25/115’ consists of eating 25 percent of your calorie needs one day, and eating 115 of your calorie needs the next. Using either means, you significantly reduce the total amount of calories during the week.
Benefits of intermittent fasting
Many weight loss success stories have accredited intermittent fasting. However, research suggests that intermittent fasting can help you do more than lose weight. Here’s a sample of benefits you may experience while fasting:
- It’s easy. Little meals means little cooking. Its simple structure is easy to follow and is applicable to every diet preference. Intermittent fasting is also sustainable; The Atlantic reports that 80-90 people are able to stick with the plan long-term.
- Weight loss. Intermittent fasting has obvious benefits for weight loss, since you’re consuming significantly less calories in the long run. Besides reducing calories, this eating pattern works for weight loss because it boosts your metabolic rate, according to Healthline.
- Disease prevention. Intermittent fasting isn’t a cure for anything, but has showed promising results in prevention. By reducing blood sugar levels, intermittent fasting has protected people against type 2 diabetes and cardiovascular disease. It has also been linked to preventing/delaying the onset of Alzheimer’s Disease and cancer.
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Brain function. Studies show that intermittent fasting can gradually improve cognitive function. This includes improved learning and memory and decreased oxidative stress. That’s why fasting has been growing in popularity as a treatment for the obesity epidemic.
- Prolonged lifespan. This research is fairly recent and still in progress – but so far, the results have are positive among several species, Business Insider reported. The fresh research on humans so far has also been successful. The results are most likely because of the dips in bad cholesterol and blood sugar levels.
- Increased endurance. Intermittent fasting shifts your body’s fuel source from carbohydrates to stored fats – so basically ketosis. The fuel preference reduced their respiratory exchange ratio, or “the ratio of CO2 produced to O2 consumed,” according to Medical News Today. In other words, intermittent fasting makes for more efficient exercise.
Should I try intermittent fasting?
This tactic works for many, but it may not be your best choice. When it comes to losing weight or building muscle, they key factor is building sustainable habits. At Thrive Fitness, we believe that a well-balanced diet is an essential part of a healthy lifestyle along with an active lifestyle. Any diet change should be made under a nutrition expert’s guidance. That’s why we have Holistic Health and Nutrition Coaches at your disposal. Contact Thrive Fitness Atlanta to talk about which diet suits your lifestyle today at info@thrivefitnessatlanta.com.
6 Exercises for a Strong Core
If there’s one thing all athletes and many of the rest of us have in common – it’s that they want a strong core.
But you shouldn’t simply want a strong core for the aesthetic value of a six-pack (although that’s nice, too). Both men and women should be working their core for all the benefits it brings to your workouts and athletic performance.
Why have a strong core?
Because you need one. Your core is involved in a lot more exercises than you think – not just planks. You use your core for everything – deadlifts, bicep curls, bench press, and everything in between. By focusing on your main lifts and neglecting your core, you’re doing yourself a disservice. Incorporating more ab exercises improves every aspect of your training and gets you closer to your goals. A strong core improves your balance, stability, and form – which are fundamental to athletic performance as well as every other exercise. It may also improve posture and reduce back pain, according to Mayo Clinic. Harvard Health also published that strengthening your core shouldn’t just be an athlete’s concern – a strong core makes everyday activities easier, like housework and gardening. The good news is that you don’t need to dedicate entire days to this multi-tasking muscle group. All you really need is a few simple moves after your main workouts for no more than 20 minutes.
If you want to become a better overall athlete, here are some ab exercises to try out after you hit the weights:
Russian Twists
For this exercise, you’ll need a weighted plate or medicine ball with which you sit down, cross your legs, and lift the plate or ball up.
From there, there are a couple of variations you can explore:
- Tucked-arm: For the energetic and rapid, this one’s for you. This Russian Twist variation calls for tucking the plate/ball close to your chest, and moving it from to side-to-side quickly, touching the floor by your hips. Challenge yourself and see how many you can squeeze in a minute.
- Extended-arm: For those who take it slow and steady, you may give this a try. Instead of trying to fit in as many reps as possible, set a fixed amount of reps for extended-arm Russian Twists. Instead of crunching in your arms, hold them out straight with your plate/ball in hand. Keep your arms extended and parallel to the ground while you twist 90 degrees from side-to-side. Don’t rush this one – complete about 5-10 twists each side with a three second hold after each twist.
Planks
You can’t go wrong with this staple move. If you’ve ever walked into any fitness facility before, there’s a 99% chance you’ve seen someone doing classic forearm planks. The classic version of this exercise consists of getting in the ‘up’ of a push-up position, then placing your forearms on the ground for support while keeping your body parallel to the ground.
If you’re more of a rebel, you can try adding these variations:
- Alternating planks: Make sure you find a comfortable surface to do these on. For these, start in that ‘up’ of a push-up position. Then one-by-one, you’ll switch your arms with your forearms continuously from 30 seconds to a minute. Hence the name ‘alternating’ planks – simply alternate from the ‘up’ position to a forearm plank position.
- Wave planks: Begin in the classic forearm plank position. Instead of planking still waiting for the time to pass, dip your hips down from side-to-side without arching your back. This works your obliques and not just your front abdominal muscles.
Yoga Ball Exercises
Large yoga balls are flexible pieces of equipment used for building a strong core, and every other muscle you can think of.
If you get your hands on one of these, be sure to break in your new ball with these exercises:
- Swiss Ball Crunch: If you remember the proper way to do crunches from your middle school P.E. exam, you should get the hang of this one right away. Lay down on a ball with your knees at a 90 degree angle and your back parallel to the ground. From there, just pump out your average crunches. By doing these on the ball, you can target your core more efficiently.
- Knee Tucks: Probably the most challenging workout on this list, this exercise will definitely strengthen your core. Place your hands on the floor, and your feet on the ball (your soles should be facing the roof). Next, just tuck your knees into your chest, bringing the ball forward. As simple as it is, you’ll feel the burn after just ten reps.
It’s okay to go all out at the gym – as long as you’re not overlooking your core. There are countless other core exercises that you can learn from the personal trainers at Thrive Fitness. Email us today at info@thrivefitnessatlanta.com to get started on shredding your abs and building a stronger core.
Top 3 Benefits of Dynamic Stretching
Ready to workout? Game time? It’s important to get moving before you get moving. Stretching is vital for sports and fitness. – in other words, they’re advocating dynamic stretching.
All stretching is effective – so whether you want to run and jump, or do toe touches and hamstring pulls, your preference should relate to the type of exercise and areas of the body you intend to work. The latter falls under static stretching, which is a warm-up that involves staying still. The former falls under dynamic stretching.
However, there is a distinct difference between the two.
What is dynamic stretching?
Dynamic stretching is an active warm-up in which you prepare your body for the movements it is about to perform. It’s a more effective way to brace your muscles for action than standing still since it increases your range of motion as well as blood flow and muscle temperature.
Although the list of benefits of stretching is endless, it’s often overlooked by overly-confident athletes who are eager to jump right into their record-breaking lift. Here are some of the benefits unique to dynamic stretching:
Prevent injuries
By stretching, you’re not putting your muscles into shock right away – which puts you less at risk for injury. The British Medical Journal (BMJ) conducted a study among young female soccer players and found that “a comprehensive warm-up program designed to improve strength, awareness, and neuromuscular control can prevent injuries.” Their stretching plan included running, jumping, and other dynamic exercises. The study also concluded that “the risk of injury can be reduced by about one third and the risk of severe injuries as much as half.” This could be due to the fact that by dynamic stretching, you’re accessing more muscles than you would by static stretching, which usually focuses on a specific muscle or muscle group.
Improve performance
Studies show that dynamic stretching can not only prepare you for your workout – but also energize your workout. According to one study, “static stretching has a negative effect on balance and agility performance compared to dynamic stretching.” The BMJ also discovered that “high-load dynamic warm-ups enhance power and strength performance.” This is the reason you always see professional athletes of all sports squeezing in all sorts of dynamic stretches before the big game.
Increase mobility
Since dynamic stretching literally gets the blood flowing quicker, it makes for a more effective warm-up. What it also does is improve your mobility, even if your goal is just to get some muscle gains. This study shows that a dynamic warm-up model increased hamstring flexibility, while a static model had no effect. By priming your muscles by introducing their whole range of motion early on, that could enhance flexibility in the long run. Not to say that you’ll be doing splits after some shuttle runs, but improvements are inevitable with consistency.
Examples of dynamic stretches
- Lunges
- Arm/Leg swings
- Hip circles
- Half squats
- High kicks
- Trunk rotations
To learn more about injury prevention and how to increase mobility and athleticism, contact the certified personal trainers at Thrive Fitness by emailing us today at info@thrivefitnessatlanta.com.
How to Work Out With an Injury
Unless you’re a part of the superhero minority, chances are – you’re prone to injury.
Dealing with an injury can definitely take an emotional toll on any athlete. It’s easy to feel flustered and frustrated in the early stages of recovery, when the next intense workout feels miles away.
But fear not – because there will come a time where it’s safe to work out again. When that time comes, it’s important to realize you can’t immediately beat personal records or run a marathon. Coming to grips with that can be challenging – but your patience will pay off.
After a medical professional gives you the green light to hit the gym again, here’s some advice to get you through your overwhelming transition back into the gym:
Be patient
Patience is a virtue – for a reason. It’s going to take some time to get back into your normal routine, but you’ll get there with patience. A positive mindset is crucial when you’re in a tough situation like an injury. Some situations are tougher than others – but everyone’s frustration is valid. Stay positive and realistic to avoid slowing your recovery or risking re-injury. This is where a trusted personal trainer can give you guidance on realistic expectations and creating a program comprised of effective yet safe exercises and technique. The first workout after a long rest can make you feel invincible, but now is not the time to act out your Olympic weightlifting aspirations.
Start off slow
For your own good, start off slow – and light to rebuild muscle and strength. Often it’s best to start with exercises that increase your flexibility and mobility to prevent further injuries. Go back to the basics and don’t get extravagant with your workouts. Focus on form, rather than weight.
Know your options
If you’re battling a leg injury, rule out the more challenging movements right off the bat. Stay away from pressure-provoking exercises like squats and jumps. If you’re battling a shoulder injury, try some shoulder raises instead of presses to keep as much burden off your muscles as possible. Just because impact exercises are off the table doesn’t mean you can’t rebuild your strength, agility and endurance. Thrive Fitness has specialized certified trainers with experience ranging within collegiate & professional sports to gymnastics and general fitness. Contact a personal trainer at Thrive Fitness to explore all your post-injury options.
Train smart and listen to your body’s cues
Your body never lies – listen to it. If an exercise is irritating your injured area, don’t continue a second longer. Pain is your body’s way of communicating to you that you should probably avoid whatever exercise that may be – or else, you can risk re-injury. It’s important to avoid a vicious cycle of injury, recovery, and injury again. Train smart to rebuild your strength without tearing muscles or blowing out joints.
Day by day, workout by workout, you’ll see and feel improvement. But like most things, the foundation for recovery is hard work and patience. Keep a positive mindset and trust your doctor’s and trainer’s advice. Injuries are a part of almost everyone’s fitness journey.
The certified personal trainers at Thrive Fitness are available to set up a fitness plan to accommodate to your goals, and your injuries. Contact us to learn more.
How Much Exercise Is Right For You?
Fitness Goals: How Much Exercise Is Right For You?
The ‘right’ amount of exercise for you can depend greatly on what you’re hoping to accomplish. Someone who is overweight and trying to shed pounds, for example, will probably have to exercise differently to a thin person whose aim is to build muscle, but less than someone in marathon training. Most of the studies have shown that the more exercise you do, the better you are. A minimum of 30 minutes per day is the advised amount of exercise for everyone, no matter your age or gender.
Goal: Staying Healthy
Recommendations issued by the Institute of Medicine, an independent group that advises the government, urged at least an hour of moderate exercise a day for optimal health. Regular exercise prevents loss of muscle and bone mass which can result in a deterioration of physical function and frailty. Working out will increase your physical stamina, decrease your chances of osteoporosis, improve your heart and lung function. Exercise can also reduce the risk of depression and memory loss, prevent and regulate diabetes, boost your mood and metabolism, and so much more.
Goal: Losing Weight
Half an hour a day of moderate activity simply won’t work for this goal. To shed the extra pounds, it’s necessary to tap into the body’s stored fuel source – fat – by eating less, eating healthier, and exercising more. How to properly adjust your diet and exercise will depend on various factors, including your current weight, diet, and metabolism.
Goal: Training/Body Sculpting
Weight training is key to developing that ‘sculpted’ look. How much exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be, but it will be a more intense workout in order to achieve dynamic results.
Goal: Improve Athletic Performance
Looking to dominate the game? Athletes become elite athletes by dedicating serious time at the gym and on the field or court! Overall, athletic training consists of exercises to build muscle, gain speed and improve agility — and vary greatly based on your sport: whether you play football, lacrosse, basketball, hockey or track. Understanding the balance of athletic training, gym time, proper diet and ample rest is essential to be a top athlete in your sport.
At Thrive Fitness, our certified personal training team consists of specialists in professional sports to bodybuilding, or obstacle course training (American Ninja to Spartan Race) and total body transformation. Whatever your goal, we will match you with the best elite trainer to help expertly accomplish your goals.
Top 5 Workout Mistakes You Don’t Know You’re Making
Top 5 Workout Mistakes You Don’t Know You’re Making
Get a more effective workout and faster results by ensuring you aren’t falling into these bad habits.
Over 85% of people are making at least one of these mistakes which can result in injury or undesired results!
Here are the top 5 workout mistakes you want to make sure to avoid:
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Not Warming Up & Cooling Down
You are working out- that’s great! But are you warming up and cooling down? Up to 85% of people who exercise alone are failing to warm up and cool down before and after the workout. While being one of the most important elements to a workout regimen, it also one of the most forgotten. Cold muscles just don’t react the same way to exercise and can lead to injury, so spend a few minutes to warm up before you exercise. After your workout, stretching your muscles helps them repair faster, so you can build strength, minimize muscle soreness and look forward to your next workout.
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Incorrect Form
Proper form is essential for most exercises. Done incorrectly, virtually any exercise can lead to injury. At best, you’ll end up with inferior results. So, make sure you get some guidance on how to perform each exercise correctly. The better your form is, the more effective your workout will be, and the faster you’ll see results. There’s also a common misconception that heavier is better, but that’s not always so. If you’re breaking form, you may be lifting too heavy. Start with a lower weight and increase it as you notice your body can handle more. Proper form and weight also help prevent injuries.
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Not Planning Ahead
There’s no doubt that you feel great after one killer workout, but unfortunately, that one workout won’t change your body or improve your health. Schedule your workouts like appointments, and make them a top priority in your calendar. Consistency is key. Honor the commitments you make to yourself. If you decide to workout on Mondays, Thursdays, and Saturdays, schedule it in your calendar and get it done. Read our ways to combat your excuses next time you’re feeling drained, tired, sore or lazy.
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Feed Your Growth
After you put your muscles through a particularly grueling workout, they need protein to rebuild. Plan your post-workout meal accordingly, and make sure it includes enough protein to support muscle recovery. One option is to drink a healthy protein shake after your workout, however, a healthy diet is paramount, (supplements are useless against a bad diet). Make sure you have a solid diet of lean meats, veggies, whole grains, and a lot of water before you start thinking about muscle gainers, pre-workouts, amino acids, and creatine. The quality of food you eat impacts your physique far more than a cocktail of powders.
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You Over-Rest
It’s important to take a break between sets, but don’t let your body cool down too much. How long you rest between exercises is completely dependent upon your goals and your individual workout. For instance, heavier workouts may require a few minutes between exercises, whereas workouts designed to strictly increase size should feature shorter rest periods. Depending on your goals, rest periods should be between 30 seconds and 3-minutes.
Workout smarter for optimal results! Thrive Fitness is comprised of many of the most elite trainers in the Greater Atlanta area who specialize in body transformation, weight loss, muscle development, body sculpting and athletic performance. Teaming up with on-staff nutritionists, and Thrive Fit Meals and the most advanced body scan technology available onsite, Thrive Fitness is your overall solution to total body health and fitness.
11 Benefits of Exercise You Didn’t Know
11 Benefits of Exercise You Didn’t Know…
We all know that exercising is good for you. We all know that exercise benefits in weight loss, body sculpting, and improved athletic performance. But do you know how exercise supports our overall health and longevity?
Here are 11 benefits of exercise beyond looking good!
1) Decreases Depression.
Exercising increases the endorphins released in the brain which leads to an elevated mood and confidence and helps reduce stress.
2) Live Longer.
Exercise oxygenates the blood which maintains your skin and organs, slowing down the aging process.
3) Improves your heart and lung function.
Like all muscles, the heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat with less strain.
4) Slows Dementia.
Research has shown regular exercise slows down memory loss, stimulates cognitive ability and improves your memory.
5) Prevents and Regulates Diabetes.
You naturally lose muscle mass with age, which slows down your metabolism. Exercise boosts metabolism and can reduce blood pressure as well as the glucose in your blood.
6) Reduces Pain.
An inactive lifestyle can lead to back, muscle and joint pain. Even if you are in pain, one of the most recommended treatments is to exercise and strengthen the surrounding muscles.
7) Healthy Libido.
Regular exercise leads to a higher self-esteem, improved circulation, and an increased level of endorphins and release of adrenaline – all factors that contribute to improved sex drive and performance.
8) Promotes Quality Sleep.
Research has shown that exercise contributes a better night’s sleep in quality, length, and frequency.
9) Builds Immune System.
The risks of illness and disease are greatly reduced when you exercise regularly, as you build up and strengthen your immune system.
10) Strengthens Bones.
Exercise prevents loss of bone mass and keeps bones strong. This is great for your posture and decreases your chance of osteoporosis.
11) Physical Stamina.
Exercise has been proven to prevent loss of muscle mass and increase flexibility.
Often when we suffer from one or more of the above ailments or issues, we rely on supplements or prescriptions.
Alternatively, exercise is proven medically to support overall wellness naturally on many levels.
Step up your lifestyle and stop in Thrive Fitness to learn more about your body’s current state of wellness with our new Fit3D Body Scan and InBody 370 Scan technology. Thrive’s trainers and nutritionists will help you start your unique journey towards a healthy diet and exercise!
15 Excuses You’ll Never Make Again
Workout Excuses –
Everyone wants a better body. Everyone wants to maintain or improve their health and level of fitness. However, when it comes to putting desires and words into action, it’s amazing the amount of reasons people find to not follow through. Finding motivation can be difficult, but always remember that once you start, you’ll feel so much better and you’ll be glad you started.
Do something today that your future self will thank you for!
In the meantime, let’s combat the top 15 workout excuses:
Workout Excuse #1:
“I’m too tired”
Fact: Exercise increases your energy levels.
Yes, you may feel tired and drained now, but the body is boosted with endorphins and pumped full of adrenaline less than 6 seconds into your workout. No, it’s not a miracle- it’s science. This natural increase in energy levels also leads to a better-quality of sleep so you can wake up the next day feeling completely rejuvenated and energized. The key is to stay active and don’t let yourself rest and relax too much after work as your body associates this ‘wind-down’ routine as rest. Instead, why not try driving straight to the gym after work, or go first thing in the morning when you wake up. Remember to focus on the benefits of how you will feel afterwards!
Workout Excuse #2:
“It’s too hot”
Fact: Gyms are airconditioned.
Huh, imagine that. You can cool down from the balmy heat in a clean and airconditioned facility while working on your fitness. Yes, you will sweat while you exercise but this is the good kind of sweat that you want- this sweat is burning fat, toning and sculpting your body and making you into a better version of yourself. Completely different to being a sweaty blob on your chair or sitting at home with the aircon on winter temps.
Workout Excuse #3:
“It’s too cold”
Fact: Activating your muscles creates heat.
As soon as you start exercising, your body increases the blood flow to your system and builds up your heart-rate. This, in turn, leads to a rise in body temperature which will produce sweat to cool you down. Feel that burning in your muscles? Taking off that sweatshirt? I bet you’re not feeling cold anymore and you’re only mid-way through your warm-up!
Workout Excuse #4:
“It’s too difficult”
Fact: You’re not expected to squat 100lbs or run a marathon.
It’s amazing how many people think you must lift heavy weights when you’re at the gym, or run on the treadmill for an hour. Truth is, you don’t have to lift any weights if you aren’t comfortable to, and you don’t even have to go on the treadmill at all! There are hundreds of exercises and variations to choose from to suit you and your needs. Sure, some of these exercises are challenging but you start small and build your way up. No one expects you to push beyond your limits.
Workout Excuse #5:
“I’m too busy”
Fact: You can always set time aside for things that are important to you.
Oh- you’re hungry? I’m sure you set time aside to go and get some food and eat it. Your friend’s party- I’m sure you set time aside to get ready and look good before taking the rest of the night off to go and have fun. The truth is, everyone is busy. No one really has enough time in their day to do all the things they want. Which is why you need to make time. A one-hour workout equals 4% of your total day, and you deserve that “me” time. If it is a priority to you. then you will find a way to schedule it in even if you have to set the time back a little or go somewhat earlier, Your schedule may not be consistent, but the fact that you have designated a time period is the most important step. After all, it’s your health, and your future, so don’t neglect yourself.
Workout Excuse #6:
“It’s too expensive”
Fact: Can you really put a price on your health?
Did you know that people who exercise regularly are sick less often? Exercise isn’t just about looking great- it’s also about your health. Research has proven exercise on a regular basis can reduce your risk of illness and disease, improve your memory and immune system, keep bones strong, help to elevate your mood and combat depression… and so much more. The price you are really paying for at a gym is the motivation, encouragement, technique, and development that you may not get compared to going at it alone. Besides, the gym has all the equipment you need at a fraction of the cost.
Workout Excuse #7:
“I don’t know how”
Fact: Everyone starts somewhere.
You are never expected to approach gym equipment and know exactly how to operate it or know the proper technique the first time. In fact, exercise equipment varies from gym to gym, with brands building machines differently. Your personal trainer will walk you through proper technique and use of each machine. When you’re on your own, read the posted instructions and guidelines printed on the framework, or you can always ask for help. Asking for help one of the better ways to have someone more expert give you the best advice and tips, even if you are just asking for proper form and technique. Never be afraid to ask. Knowing the answers will improve your confidence and your workout. Getting proper instruction is just an arm’s reach away.
Workout Excuse #8:
“I’m not motivated”
Fact: Everyone has a motivation.
Take a picture of yourself now. Go on. Wearing your underwear, click that photo button and tell me what you see. Have you put on or lost weight? Has your skin aged? When was the best you ever looked? Where do you want to be body-wise? Have you felt your energy deteriorate or is it gone already? Have you noticed your immune system weaken? Are you getting quality sleep? Are you finding it a little difficult to do things you used to? Exercise isn’t just about looks. It’s about health. It’s about fitness. And there’s a stack of reasons to motivate you. Even though these reasons may not be so noticeable now, it’s usually when they get noticeably bad that you start to pay attention. Keep this photo on your phone, in your locker, in your car, next to your television- anywhere it will motivate you to get up and get out! Take photos of your progress too. Everyone exercises for different reasons and different motives- what’s yours?
Workout Excuse #9:
“I’m intimidated”
Fact: The gym is a safe and welcoming place to everyone.
Everyone is their own harshest critic. Not only do people come to the gym to maintain a healthy body, but they are usually also working out on their own problem areas. Everyone is at a different level of fitness and everyone has different goals. Don’t feel like just because the person next to you is lifting a certain amount or doing so many reps that you should try to compete or do the same. Focus on you and your limitations and try to beat those- not what someone else is doing. There is no expectation of fitness stage versus your age or weight, so don’t be intimidated by others- you don’t know their story so it’s not fair to compare.
Workout Excuse #10:
“I look terrible”
Fact: The gym isn’t a beauty parade.
Leave your insecurities at the door when walking into any gym. So what- your hair is a mess, you have a giant pimple on your face, your skin is pasty because you haven’t tanned, your gym clothes aren’t from the latest designer- what has any of that got to do with working out? You aren’t expected to look your best at the gym. You are, however, expected to build your best self. Focus on your true goals- work out, improve, hit those targets and achieve those objectives. The thing is, it will take time- you won’t gain magical results overnight, but you will feel the benefits after each session.
Workout Excuse #11:
“I’m too old”
Fact: You’re never too old to start exercising.
In fact, the best time is now. Exercise prevents loss of muscle and bone mass which can result in a deterioration of physical function and frailty. Working out will increase your physical stamina and functionality, decrease your chances of osteoporosis, improve your heart and lung function, reduce the risk of depression and memory loss, prevent and regulate diabetes, boost your mood and metabolism, and so much more. In fact, we can’t think of any reason not to start exercising!
Workout Excuse #12:
“I hate going alone”
Fact: You don’t have to.
If you can’t convince a friend, colleague, partner or family member, why not try befriending someone at your gym? If that fails, one of the most effective results come from a personal trainer. A personal trainer is your support system, your friend that is dedicated to helping you achieve your goals and will ensure you don’t skip leg day.
Workout Excuse #13:
“It’s so boring”
Fact: So is sitting around.
What are you doing when you go to the gym? How can you find it boring? With hundreds of exercises, a variety of equipment machines, fitness classes to appeal to everyone- it’s so difficult to feel bored unless you just aren’t challenging yourself or varying your routine enough. In which case, congratulations, you get to step it up a notch to the next level! We also suggest you reevaluate your motivation and find a supercool playlist of music to work out to, to get you pumped for your next training sesh!
Workout Excuse #14:
“My back/arm/leg hurts”
Fact: Proper exercise actually reduces pain.
An inactive lifestyle can lead to back, muscle and joint pain. Exercising with incorrect technique can also cause injury. The best thing you can do is learn the proper way to execute an exercise and work out from there. Your personal trainer can show you ways to reduce chronic pain and adapt your workout plan depending on your injury. The most important thing is to keep moving!
Workout Excuse #15:
“I look okay already”
Fact: Looks are only skin-deep.
Do you know what’s really going on inside your body? You may look fine on the outside but we exercise for so much more than looks. Besides, if you don’t maintain those looks, it will fade. Exercise is important to maintaining and improving our health with so many wonderful benefits like; a better night’s sleep, reduced risk of illness and disease, improving your memory and immune system, keeping bones strong and a great posture, building muscle mass and flexibility, increasing endorphins which will result in more energy and an elevated mood,… just to name a few! Ask about the latest body scan technology to see what’s really going on inside your body and create an action plan.
So the next time one of these excuses crosses your mind, remember to combat these excuses with our motivating facts and get your legs moving to that gym! We hope to see you soon.