Fall’s most famous drink is—spoiler alert—often loaded with sugar and doesn’t have a whole lot of actual pumpkin. Make these healthy tweaks to your next order for a better, more balanced sip. More
Hey there! I’m Coach Maria, aka the “Calorie Killa,” and I am excited to be part of the Fit Radio Team! I currently reside in Atlanta but I have lived all over the US including Florida, Texas, Michigan, and California (where I was born).
Cycling is on the rise. Bike shares are popping up in cities across the country. An increasing number of workers are commuting on two wheels. And more folks are pedaling for fresh air and fitness. The number one concern among all of them? Traffic—specifically staying safe when navigating streets busy with cars. More
We’re more than halfway through 2016. How are your New Year’s resolutions shaping up? It’s never too late to re-start, and Fall is a perfect time. With school and a new season starting, it’s a great time to get your fitness goals back on track. Here are our tips for kick-starting a fresh fitness routine.
Revisit Your Goals & What Didn’t Work Last Time
The best way to pave the way for success is to identify what bumps derailed you last time. Why were you unable to keep your last fitness goal? Was it too large? Did you not equip yourself with the tools you needed to succeed? Figure out what didn’t work last time and what you can do to right it moving forward. If your goal is to eat healthier, maybe you need to do a better job of pre-planning meals.
Try New Tactics
Sometimes the approach is the reason for failure. For example, if your goal was to work out more often and you didn’t, were you setting unrealistic expectations? Were you approaching the goal the wrong way? If you want to exercise more and don’t like running, don’t try to become a marathon runner overnight. Try out different workouts to get your heart pumping, it just matters that you’re moving! (No matter the workout, find your perfect playlist on Fit Radio to set you up for success.)
Find a Partner
Were you trying to go at your fitness goals alone in January? Goals are much easier to attain in a group. Grab a workout buddy and hold each other accountable– you’ll be surprised at how much more driven you can become when you’re working as a team!
Respect the Process
Many people quit on their fitness goals because they don’t see results fast enough. It’s important to fall in love with the process and not perfection. Remember, reaching goals is more about the journey than the destination! If you learn to respect and enjoy the process and small wins, you’ll be more successful in the long-run.
As the weather changes, explore opportunities to change your workout too. Get outside and enjoy the crisp air on your next run or if your gym makes a change to its schedule seasonally, try taking your go-to workout class at a new time.
A new season is a great time to start a new fitness routine and hopefully, these ideas will help you get motivated to do just that. Embrace the change in seasons, weather, and your health habits. Soon enough, you’ll become healthier and happier for the new season ahead.
1. YOU’LL BE MORE MOTIVATED.
Don’t feel like working out after work? It’s one thing to cancel plans with yourself—it’s another to cancel on a friend or partner who’s counting on you. “No one wants to be Debbie Downer by bailing and letting down your friend,” says Steve Stonehouse, personal training manager at Crunch in New YorkCity. You’re much more likely to meet your friend for a planned workout session at 6 p.m. compared to tentative plans you made with yourself for, say, sometime after lunch.
“After three or four weeks, once you’re in the habit, you won’t even think about canceling on your friend,” adds Stonehouse. (But if your main man keeps bailing on you, then you might be better off picking a new gym partner.)
2. YOUR WORKOUTS CAN BE MORE FUN.
News flash: The treadmill and the bench press aren’t the most exciting ways to pass the time. With a partner, though, you can get your heart racing with some one-on-one basketball, racquetball, or even just a partner workout like the ones in our three-day program for training partners.
“You can also take turns leading new exercises and switching up the routine,” suggests Stonehouse. Maybe you know a brutal leg lunge that you used to do on your own? Teach it to your buddy one day, and the next, let him teach you something new. “Your body adapts and becomes efficient at moves that you’ve done again and again,” says Stonehouse. “The more you change up your workout, the better your body is going to respond.”
3. YOU’LL WORK OUT HARDER.
“Whenever you’re working out with someone else, the intensity is always going to be greater than when you’re alone,” points out Stonehouse. (You don’t want to be the wimp who can’t keep up with a seven-minutes mile.) One key tip when picking your partner: Your athletic abilities should be in the same ballpark. A more seasoned gym-goer won’t get as much out of working out with a newbie, while a beginner can find it frustrating if he’s only doing a third of what his partner can do.
“If you’re on the same level, you can push each other,” Stonehouse says. Odds are, you’ll both want to quit around the same time but you’ll go a little longer if your friend is still at it.
4. YOU’LL FINALLY BE ABLE TO AFFORD A PERSONAL TRAINER.
Sharing a cheeseburger is cheaper than buying one yourself (and fewer calories). The same math applies when it comes to a personal trainer. At Crunch, for example, a one-on-one session costs about $85, but a partner training session runs around $50 per person. “One-on-one training is still the bulk of my day, but I’m seeing more and more partner training for financial reasons alone,” says Stonehouse.
5. YOU’LL ALWAYS HAVE A SPOTTER.
Never again will you have to approach a random meathead and ask him to spot you. Never again will you have to count your own reps.
It’ll also save you from forced reps: “Let’s say you’re on the bench press and you want to stop at 10 because you’re not sure you can make it to 11,” Stonehouse says. “If you have a spotter, you don’t have to worry as much. You’re more likely to power through the 11th, 12th, and 13th reps—and each of those little lifts will add up and make a difference.” Use your spotter to keep an eye on your form as you work, too.
6. YOUR FRIENDS WILL BE THINNER.
Before you judge us, we’re not being totally shallow here—having thin friends is for your own good. Researchers at Harvard University found that you can “catch” obesity (along with smoking habits and happiness) because it spreads like an infectious disease. The experts found that a person’s risk of becoming obese rises by two percent for every five obese social contacts they have.
Fortunately, the reverse is true, too. Overweight people tend to lose more weight if they spend time with their fit friends—and the more time they spend together, the more weight they lose, according to a 2016 study published in the journal Obesity. “If you’re surrounded by people who are active and eat well, there’s a good chance you’re going to do the same,” Stonehouse says.
I love the Fit Radio app. I downloaded it because, in November, I will be running the NYC Marathon in support of the 75th Army Rangers Lead The Way Fund — a charity established to support the families of wounded and fallen Army Rangers— one of the Army’s most elite fighting forces. I’ve personally served 6 years in the US Army and was deployed overseas for 4 years. I’ve lost many friends in the process so they will be running with me in spirit on that day.
If anyone would like to donate to the wives and children of these soldiers, please click here. I would never advocate for a charity I didn’t full-heartedly believe in. This one is a fantastic cause.
Finding Motivation & FitRadio Love
Some scenarios for you on this “bonus” Leap Day:
I. The kids are at school after breakfasts were gobbled up and packed lunches were handed out. Your husband left for work after a quick kiss and a slap on the bum (just me?). There’s laundry to be done, dinner to think about, a friend to meet for coffee and miscellaneous errands to run. How do you get motivated and find the time to squeeze some exercise in during your day?
II. The day is dragging on. You’re feeling unmotivated and your energy is lacking as the afternoon slump rolls around at the office. Heading home to the couch sounds so much better than stopping off at the gym on your way home after such a long day. So how do you get yourself pumped up to move your body?
Motivation. We all need it to make changes in our lives and we all lose it from time to time. Many of us are intrinsically motivated while others need something external to get them going. I love movement so much that for me it’s less the issue of time and more about what and when (by the way, if you’re struggling with the what and the how, check out Tina’s post today about creating a workout planfor yourself! Great tips). But one of the reasons I’m in business as an in-home personal trainer is because many people have a hard time getting motivated; if I promise to show up at their door it’s a lot harder for them to skip a workout!
Maybe you need a friend – a gym buddy, a spouse to get on board, someone to email back and forth for accountability. Perhaps you get fired up by reading books about ultra runners and all of a sudden your planned 5 mile run doesn’t seem so unattainable, or the fitness blogs you read inspire you to move and make better choices nutrition-wise.
While I move pretty easily most days, there are certainly times when my own personal motivation wanes and I’m left feeling like a kick in the pants to get moving. It’s in these times when I find myself turning to music as a great motivating tool to get me moving (most of you are nodding your heads in agreement, no strangers to moving music are you!).
My iPod’s been broken for ages so I got used to not using music to get me going, and while I’ve used Grooveshark in the past for music in general, I couldn’t put good playlists together myself of motivating music. I’ve missed Pandora because it’s blocked in Canada and couldn’t find something with good dance beats. All of that changed, however, when I discovered FitRadio. This is a site that you can load on your computer OR take with you on the go (iPhone and Android phones) and is there to get.you.moving! I love that.
You can create your own list of favorites or simply utilize the different stations they offer. My personal favorites? The FitFluential station, Top 40, and Indie Dance stations. You can also listen to music based on the DJ behind the tunes if you find a particular mix of music you like. Check out their blog for updates, articles on the different FitRadio DJs, and on FItRadio news.
The GymBoss makes an appearance attached to the left top of my tank. Another great motivating tool I keep in my arsenal!
You can imagine my excitement, after using FitRadio for some time, upon receiving a great piece of mail from Lexi at FitRadio this week! I proudly sported this FitRadio racerback tank (my favorite style of workout tops!) for my own workout and to train clients in, spreading the word about this great motivational tool! I even wore it to my women’s Bible study at church too among the turtle necks and cute sweaters around the tables.
I love the logo down the center of the back and the sponsors positioned at the bottom of the tank. It’s cute, comfy, and fun to sport…So thanks a ton to FitRadiofor the cute shirt – I’ll keep rockin’ the station as I need the motivation to move!
My workout planner for clients, now graced with more than just my favorite TRXsticker!
Are you internally motivated? If not, do you crank music to help get you moving? Ever tried FitRadio? Try it out and let me know what you think as a workout motivational tool!
Have a great workout Wednesday; work it out and be fit and inspired today! Use this “extra” day to do something great for yourself – move more, eat well, laugh a little and love deeply. Live well & be well friends,
Read more posts by Bonnie at http://bonnielangfitness.com
Thank you Bonnie!! We <3 You!!!!!!! We just added a TON of new mixes to the FitFluential Station. Enjoy!
-The FIT Radio Team