How To Recover & Prevent Muscle Soreness

What Is Muscle Soreness?

You usually feel a certain muscle soreness the day after your workout, this is called DOMS. Essentially you are creating small tears in the muscle tissue at a cellular level. This is what you feel in your quads after an intense leg day. And it can be so much harder to stick with the training program when you’re a beginner and sore! Developing a fitness routine is enough of a challenge on its own but imagine barely being able to turn your steering wheel to get to the gym because your muscles are so tight. In fact you could be doing everything right in your exercise regimen but if you don’t help your body’s recovery you risk injury or bringing your gains to a halt.

 

Do Sore Muscles Mean Growing Muscles?

The short answer is not necessarily. As I mentioned you could be perfect in the gym but what you do with the rest of your day determines how much you grow. Muscle soreness occurs naturally after a repetitive E centric movement (The bottom motion of the bicep curl or squat). Micro tears are formed on the muscle fibers in need adequate rest and proper nutrition, in order to rebuild stronger. Trust me, your muscles don’t want to go through that shit again.

 

Ways To Recover And Prevent Muscle Soreness

 

Tip 1. Don’t Skip The Warm-up

It seems obvious but I feel like so many people skip this step and I was definitely guilty of this too. Warming up is a crucial part of the fitness equation. You need to get the blood flow to the muscles before you even start working them. You might think warming up just takes extra time in the gym but it helps you perform your best without injury by loosening up those muscles. A study was done in Australia that proved warming up can reduce muscle soreness. Develop a 5-10 minute warm-up before you begin your workout. I like to walk at an incline for at least 5 minutes. Then I do a few dynamic warm up exercises (I.e. leg swings on leg day or arm circles on shoulder day).

 

Tip 2. Progress Gradually

It’s tempting to pick up the heaviest way you can because you’re so pumped about training. Bad idea! That’s a quick way to burn yourself out. I’ve heard too many beginners overdo it on the first training session only to never work out again. When you overtrain, your muscles have a lot more of a recovery journey. The safest way is to start with lighter weights or even body weight and progress slowly each week.

Tip 3. To Stretch Or Foam Roll?

Studies have shown that stretching doesn’t minimize muscle soreness. However, it helps to improve flexibility and increase range of motion. Both which are important for preventing injuries and doing the exercises with proper form. Foam rolling on the other hand, can be greatly beneficial to do after your workouts. This can actually help break up the tightness and reduce muscle tenderness.

Tip 4. Proper Sleep

I’m sure you know how complex our bodies are. But the real magic happens when we are asleep. Human growth hormones work on your insides like little fairies repairing and rebuilding your muscles. And they are nocturnal! HGH really floods your bloodstream when you sleep. Your muscle glycogen stores are also replenished when you get a good night’s rest. Glycogen is your body’s preferred source of fuel, which come from carbohydrates. The more glycogen you have stored in your muscles, the better chances you’ll have at gaining muscle.

 

Tip 5. Work Through The Pain

This might be the less popular option, but bare with me here. I definitely don’t recommend working out at a high intensity if you’re already tight. However, doing a light workout like yoga, pilates, or going for a short jog can actually help reduce the soreness. Your body also needs to get used to your training cycle. If you’re still a little sore on leg day (when you trained legs 3 days ago) it’s still a good idea to process with your program. You could train a muscle group twice a week. The first day can be heavy and the second session can be lighter. Eventually, your body will learn that it needs to recover within that time. Of course, as long as you use the previous tips mentioned.

 

 

 

 

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6 Ways To Eat For Abs

How To Eat For Abs

Having a 6 pack or popping abs is a reflection of your lifestyle habits. So don’t expect to see quick results if you train your abs, but have an unhealthy, processed diet. Here are 6 tips to help you grow those abs.

 

1. Protein

Eating a diet that is high in protein will not only promote muscle gain, but also fat loss. High protein foods also keep your blood sugar steady and keep you feeling full to help prevent binges. Everyone needs a different amount of protein depending on their body and fitness goals. If you’re having a hard time getting in enough protein, try protein shakes, nuts, seeds, and lentils! As a vegan, I love sneaking in flaxseed, chia seeds, and nutritional yeast. Soy and quinoa are both excellent sources of protein. There are obviously so many other plant-based protein sources, which I would love to discuss in a future post!

 

2. Carbs Are Not Created Equal

Although carbs are not your worst enemy, there is a difference between refined and unrefined carbohydrates. Carbs that are processed and refined are broken down quickly into sugars. If there are too many sugar molecules in the bloodstream, it will eventually be converted into fat. On the other hand, carbs that are high in fiber are broken down much slower. These would be your whole grains, fruits, vegetables, and nuts.

 

3. Speaking of Fiber

Foods like whole grain bread, beans, berries, and veggies are all examples of fiber. They keep you full for longer and keeps you regular, which is healthy for your gut!

 

4. Eat More Probiotics

Fermented foods like sour kraut and kombucha contain lots of healthy bacteria that your gut needs. Probiotics help keep your immune system healthy and free of illness.

 

5. H2O

A lot of the time you are bloated because your body is hanging onto excess sodium. Drinking enough water will help rid the body of this extra sodium and keep your belly full. Between spacing your meals out and getting enough fluids, you’ll likely not feel hungry throughout the day.

 

6. Don’t Skip Meals

The worst thing you can do is skip a meal. When you are hungry, your body releases stress hormones that can actually have the reverse effect of losing weight. Not eating enough calories can result in deficiencies, decrease in energy levels, and slower metabolism.

 

Add this circuit at the end of your workout and start seeing results!

 

 

Got any tips? I’d love to know in the comments!

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Heather

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Banded Booty Circuit

At Home Booty Banded Circuit

 

Let me start off by saying that everyone should own resistance bands. You can convienently travel with them, they’re cheap, and you can use them anywhere. I especially love them for my glutes. A lot of people (like myself) are quad dominant, which is a good indication of weak hips. To fix this, we need to be feeling certain exercises in our glutes using mind-muscle connection.

You don’t have to step foot in a gym in order to build your boooty. Hitting a PR of 250 on squats simply isn’t the only way to grow the peach. You can use your bodyweight, a resistance band, or lift dumbbells and accompany them with higher reps to train the glutes effectively at home.

It’s key to perform an exercise with great form and technique before you add weights. This helps reduce the risk of injury and maximize your gains. We want to focus on the muscles we are training before adding heavier resistance.

And if you are weight training, these exercises are also great ways to activate your glutes before you work them.

 

banded booty circuit

Banded Squats

I like to place my resistance band a little above my knees. I also walk my feet out to a pretty wide, sumo stance. Drive your hips back towards the floor as low as you can go. Focus on driving your knees outward as you lower into a squat. This will target the GLUTE muscles. The added resistance around your legs will help activate the glutes even more by putting pressure on the knees.

 

 

banded booty circuit

Lateral Band Walks

Again, I like putting the band around just above my knees. you can also place it around your lower legs, but the size of my band works best around my thighs. With your feet shoulder- width apart, slightly bend at the knees and hips. This is our starting position. Make sure you stay low and take your time each step you take to the side. Also keep your head and chest up. You will feel this most in your glutes if you push off with the foot that isn’t leading. Then switch to the opposite direction.

 

banded circuit

Bounce Squats

We’re following the same idea as the banded squats, only this time we are going to add in pulses. So stay low and keep bouncing!

 

Banded Standing Kickbacks

Start by standing facing a wall for support. Place the band around your ankles and keep your legs straight. Extend your right leg behind you and squeeze your glutes as you lift your leg. Slowly lower your leg to the starting position and repeat for 15-20 reps. Once you complete all the reps on one side, switch to your left leg.

 

Donkey Kicks

Get on all fours, preferably on a mat. Make sure your shoulders are directly above your wrists and hips above your knees. Keep your back straight as you flex one foot and lift your knee up to be parallel with your hip. Pause at the top of the movement and slowly lower your knee. Once you have done all the reps on one side, switch legs!

 

Fire Hydrants

Since we are already on the floor, we’ll move on to fire hydrants. Staying in that table top position, keep your knee bent and raise one leg out to the side. Once your thigh is in line with your hip, pause for a second and slowly lower your leg down to the starting position. Repeat your reps on the opposite leg.

 

 

 

How do you get in your protein?

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My 9 Favorite Vegan Protein Sources

There is a misconception that animal products like meat are the best sources of protein for you. It’s true that they contain all the essential amino acids that our body needs. The only plant-based complete proteins are soy and quinoa. However, you can combine plant-based protein to get all the amino acids and intake enough protein for growth and even muscle building. “Where do you get your protein from?” is a question I’ve encountered a lot so far during my first month going plant-based.

 

Most people think that you need a lot more protein than what is actually needed. You only need about .8-1.0 grams of protein per kg of your body weight. Don’t think you have to load up on protein bars and supplements because all that is just not necessary.

 

In reality, all protein was made from plants first. As long as you eat enough calories, you will eat enough protein. There is protein in a huge variety of foods. So many foods that I can’t mention them all here. But I wanted to share a few ways that I have gotten my protein in.

 

 

vegan protein sources

Black Beans-

These little beans are jammed packed with 15 gram of protein per cup. Black beans are also outstanding sources of iron, magnesium, and fiber. There are lots of ways to get your serving of black beans. You can throw them in soups and salads. My favorite way is to add them in a tortilla with rice, corn, spinach, and make a burrito. I also like to throw them on top of baked potatoes.

 

 

vegan protein sources

Chia Seeds-

There is a whopping 6 grams of protein in ¼ cup of chia seeds. They are also a great source of healthy fat, fiber, and calcium. I like to sprinkle them on top of my oats in the morning or throw them in a smoothie.

 

Peas-

1 cup of peas contains about 8 grams of protein and only about 100 calories. They also have about 8 grams of dietary fiber and are high in vitamin A, vitamin C, iron, and magnesium. These green peas also are full of antioxidants, which helps slow down the signs of aging. I enjoy peas as a side dish or in soups.

 

Cashews-

I like to keep a package of nuts in the car because they are a filling snack. In about 1 oz (18 nuts) there are 5 grams of protein and 12 grams of fat. Getting in a serving of nuts on a regular basis might even minimize your risk of obesity, cancer, and heart disease. Nuts, in general, are awesome for brain function, but cashews are just delicious!

 

vegan protein sources

Peanut Butter-

Too much of anything can be bad and peanut butter is no exception. This creamy goodness happens to be my weakness and I have to remember to go easy on the PB. But it is a tasty way to get in your protein. My favorite thing in the world is to microwave a few frozen bananas and strawberries for like 45 seconds. Then I spread some peanut butter on one slice of bread and the fruit mix on the other slice. I live.

 

 

Tahini-

Tahini is basically grounded up sesame seeds. In about 1 oz oz, it has 5 grams of protein and 15 grams of fat. It’s also a great source of calcium and iron. I like to make a salad dressing with tahini, lemon juice, and garlic powder.

 

vegan protein sources

Mushrooms-

1 cup of mushrooms only equals out to about 2-3 grams of protein. But if you add a variety of foods to your diet, you will get the protein you need. Every gram adds up! Throwing in some mushrooms in a pasta or rice dish can also add some extra fiber and potassium to your diet.

 

Quinoa-

Quinoa is one of the few plant-based complete proteins out there. This grain-like seed is gluten-free and high in several nutrients. I’ve had quinoa as a side dish and in soups. Quinoa is also a great source of protein, phosphorus, B6, iron, zinc, and more! This plant-based protein is low in fat and may even reduce cholesterol levels.

 

vegan protein sources

Whole Wheat Pasta-

1 cup of cooked whole wheat pasta has almost 8 grams of protein. It also has a high content of B vitamins, iron, magnesium, and selenium. Try making a simple vegan pasta like this one here. You could also make your own pesto. Don’t forget to have fun with your food.

 

 

 

How do you get in your protein?

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What To Do After A Binge?

If you’ve ever visited binge city, you know the guilt and loss of control that comes with it. These terrible feelings usually lead to hours on the treadmill, starvation, and more restrictions. Remember, restricting yourself after a binge will only result in more binge eating later.

Maybe you’ll feel better after I tell you that no one possesses an unlimited amount of willpower. So don’t punish yourself for being human. You have to understand that it’s all part of the process. I’m sure many will disagree with this post because binging is often associated with emotional eating and the best thing to do would be to prevent it all together. But I am a realist and I know binges will happen. So, here are my best tips on what to do after a binge.

Don’t Skip Meals!

It doesn’t matter what your body ate the day before or the meal you had earlier. Binging sometimes makes you feel like you need to skip a meal. But remember that your body needs protein, carbs, fat, vitamins, and nutrients to function optimally… so you still need to eat honey. And if you skip the most important meal of the day, that just sets you up for another binge later on and your cravings will be out of this world. Remember to always seize the day with a fresh start. Don’t let the past prevent you from reaching your goals. So if you have a binge, just make sure you are consuming healthy foods and portions in your next meals of the day.

Get The Body Moving

Don’t use exercise as a punishment. Just because you binged doesn’t mean you have to “make up for it” with high-intensity exercise. This will throw you in a nasty and unhealthy cycle. Take a walk or practice a few minutes of yoga to get things moving. Really, this tip is dependent upon your mindset. If you view exercising after a binge as a way to compensate for the extra calories you consumed, don’t do it. But if you look at exercise as a way to heal your body, get up and move around!

 

Stay Hydrated

Of course, you should always be drinking enough water, but you should turn the hose up a notch after a binge. You were most likely not pigging out on fruits and vegetables, but sugary and salty foods. It’s important to up your water intake in order to flush out the excess sodium and toxins in the body. This will help reduce bloating and make you feel 110% better. Drinking a warm glass of water with lemon juice in the mornings is also a great way to aid in your digestion for the rest of the day.

Write It Down

As I mentioned earlier, binge eating is often emotional. So, I think it’s a great idea to jot down your thoughts. Ask yourself, what caused the binge? If you look close enough, you can figure out what your triggers are. Then you can create a plan to prevent it from happening in the future. Keep track of the types of food you ate, cravings, and what even took place just before you downed a whole package or Oreos.

Get Back In The Swing Of Things

This might be easier read than done, but getting back to your healthy routine as soon as possible is best for your mental and physical health. It’s easy to stress yourself out about having all that junk food. Instead, recognize that you’ve binged and move forward. The worst thing is dwelling on the past and repeating those mistakes just because you think it’ll just happen again. And if you had a binge episode, guess what? You’re not going to gain weight by having one minor slip up. Just like you wouldn’t eat a piece a lettuce and have abs, you’re not going to eat like shit for a day and gain a bunch of weight. Get back on track on your very next meal and leave it in the past.

 

 

What do you do to prevent binging?

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Heather

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Sexy Shredded Dumbbell Shoulder Circuit

dumbbell shoulder

Hey foxy ladies! I hope you are ready for another dumbbell shoulder circuit. We are training all 3 deltoid muscles today, so get ready to smash it out. This complete shoulder workout will help give you the sexy capped shoulder look you’re wanting. All you’ll need for this workout is a set of dumbbells and a little bit of your time. Who’s ready to get sexy shoulders for summer? I am!

 

If you enjoy the workout, make sure you head over to my Instagram & YouTube channel because I post workouts and healthy tips over there pretty frequently. Thanks for reading and I hope you add this to your routine this week.

 

 

The Sexy Dumbbell Shoulder Workout

 

Superset 1:

Palms In Shoulder Presses 12 reps

Alternating Single Arm Palms In Shoulder Presses 10 reps (each arm)

4 sets

 

Superset 2:

Lateral Raises w/ Pause  10 reps

Dumbbell Straight-Arm Pullback  12 reps

4 sets

 

Upright Rows

3 sets of 12

 

 

dumbbell shoulder

Palms In Shoulder Presses  

How To:

1. Stand with your feet shoulder-width apart.

2. Take a dumbbell in each hand with your arms straight down at your sides. And face the palms of your hands facing your body

3. Lift the weights up to about shoulder level with your forearms perpendicular to the floor. This will be your starting position 

4. As you exhale, extend the weights above your head. And return to the starting position as you inhale

 

 

dumbbell shoulder

Alternating Single Arm Palms In Shoulder Presses

How To:

1. Stand with your feet about shoulder width apart

2. Take a dumbbell in each hand with your arms down by your sides. Face the palms of your hands facing your body (sound familiar?)

3. Lift both weights up to shoulder level. This is the starting position

4. As you exhale, extend the dumbbell in your left hand over your head while the right dumbbell is still in the starting position

5. Inhale as you bring the left arm down simultaneously lifting up the right weight.

 

 

dumbbell shoulder

Lateral Raises w/ Pause  

How To:

1. For your starting position, grab a pair of dumbbells and stand straight and tall with the weights down by your sides

2. Engage your core and keep a slight bend in the elbows as you lift the dumbbells out to your sides. Exhale and extend your arms until they are parallel to the ground

3. Once your arms are parallel to the floor, pause for 3 seconds at the top of the movement

4. Slowing and controlled, lower the weights back down to the starting position as you inhale.

 

 

dumbbell shoulder

Dumbbell Straight-Arm Pullback

How To:

1. Grab a pair of dumbbells in each hand with the palms facing towards the body

2. Stand with your knees bent and feet about shoulder width apart and bend forward until your upper body is basically parallel to the ground

3. Make sure the upper body doesn’t sway as you slowly raise both arms behind you until it is also parallel to the ground. Then pause briefly at the top.

4. Slowly bring down the weights towards the starting position and repeat the movement.

Bonus Tip! If you can’t stay balanced using two dumbbells, just do one arm at a time and use the free hand to rest on the knee to keep you stabilized. Just make sure you do the same amount of reps on the other side!

 

 

dumbbell shoulder

Upright Rows

How To:

1. Grab a barbell with your hands positioned more than shoulder-width apart. Stand with your back straight and keep a bend in your elbows with your arms extended down over your thighs

2. Raise your elbows and lift the bar with your shoulders. And really focus on those middle delts as you keep lifting the bar up until it is right below your chin. Make sure you keep your body still. The only movement going on should be your upper body

3. Inhaling, lower the bar down to the starting position in a slow and controlled motion

Bonus Tip! A wide-grip hand position is best for this exercise because it protects your shoulders. It also targets your shoulders more than the neutral grip position.

 

 

What is your favorite way to train shoulders? 

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Heather

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Lower Body Barbell Workout | At Home or Gym

lowr body barbell workout

Legs Barbell Workout

 

Hey, there Foxy Nation! This week I have a killer lower body barbell workout for you to try at the gym. Or maybe you have a barbell laying around in your garage. We are hitting the quads, hamstrings, and glutes with super traditional exercises. You don’t need to focus on isolation exercises to build lean muscle. Stick to the compound workouts!

I hope you enjoy the workout feel free to workout with me in the video below.

 

lower body barbell workout

Squats

 

1. Start nice and tall with your feet slightly wider than shoulder-width apart

 2. Keep your spine in a straight line by making sure you keep your head looking forward. And keep that core tight

3. Push your hips back so that your knees are at a 90-degree angle and your thighs are parallel with the ground

4. Pause for a second at the bottom of the motion and then push through your heels to bring yourself up

 

 

 

 

lower body barbell workout

Squat Jumps

 

1. Again, stand with your back straight and neutral

2. After you lower yourself down with your hips, explode up towards the ceiling

3. Once your feet touch the ground again, immediately jump up again

 

 

 

lower body barbell workout

Reverse Lunges

 

1. Get in the starting position with your feet about shoulder-width apart and your chest up

2. Take a step back with your right leg and push your hips back until your body lowers.

  1. Your knee should be almost touching the ground before you return to the starting position. Put your weight in the heel of that front leg to bring you back to the start.

4. Repeat all the reps on one leg before moving on to the opposite leg

 

 

 

lower body barbell workout

 

Glute Bridges

 

1. Start on the floor with your feet pointed out about hip-width apart and your back flat on the floor. You can lower your arms down by your sides

2. Use your glutes to lift your hips up off the ground. And squeeze at the top of the movement

3. Lower yourself back down and repeat for 12 reps.

 

 

lower body barbell workout

 

Deadlifts

 

1. Place your feet hip-width apart & directly in the center underneath the barbell

2. Inhale as you lower your hips until your shins touch the bar

3.  Keep your chest up and your head looking forward as you drive through your heels to move the weight up

4. Bend your hips to lower the bar back down to the floor

 

 

 

 

What is your favorite leg exercise?  

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5 Things I Wished I Knew Before I Started My Fitness Journey

my fitness journey

5 Things I Wish I Knew Before Starting My Fitness Journey

 

 

If you think that living a healthy life should be easy, you couldn’t be more wrong. Of course I’m not trying to deter or scare you away from developing a healthy lifestyle. However, I do want you to have a realistic expectation when it comes to starting your fitness journey. When you convince yourself that something should be easy, you tend to persuade yourself to quit when it isn’t easy. There are times in life when your work schedule or personal life will make it harder to keep up with your healthy lifestyle. Believe me, I have made some mistakes along my health journey and assumed that it would be a piece of cake too. Here are some things I wish I would have known when I started my journey.

 

Low Calorie Diets Do Not Work

About 2 years ago I started noticing a few extra pounds. I thought it made sense to reduce the amount of calories I ate. The problem here is that when you’re on such a restrictive diet, your body starts to use muscle protein as energy. Muscle speeds up your metabolism. So, the less muscle mass you have, the harder weight loss will be. Low calorie diets especially don’t work when train. All of your hard work in the gym will be for nothing since your body will essentially be breaking down muscle. I promise food is not the enemy. The enemy is you not fueling your body. Speaking of food for fuel, if you want to try out the most recent easy recipe on my channel, go ahead and click here.

 

 

Other People Might Not Join Your Fit Life

You know your loved ones will always support you, but that doesn’t mean they are going to stop eating McDonald’s and clear out the sweets in the pantry. Needless to say there will probably be plenty of temptations around you. Your friends and family may not see health as a priority like you and that’s okay. You can’t control another person’s thoughts or actions. The best thing you can do is educate them on why you want to live a healthier life. Remember you are on this journey for you.

You only get one life, so live it for you.

 

 

Motivation Comes & Goes (You Will Mess Up)

You are not going to feel motivated to wake up in the wee hours of the morning or late at night after work. Of course, some days are better than others. Personally, I have to dig deep within me to find motivation 4 out of the 5 days I workout. It’s easy to persuade yourself that you could do something better with your time. But in reality, you really can’t. Unless you’re spending time with loved ones, or (something funny) Exercise and eating right is the greatest thing you could give to yourself.

And don’t worry, motivation won’t be the only thing standing in your way. Life happens and will throw you curve balls all day long. Maybe you have to help out a friend instead of going to the gym. Or what if you give in to those sugary cravings? Just as sure as life happens, life moves on. With that being said, you’re going to mess up and that’s okay. No one is perfect, but it’s the point that you are giving it your 100% effort to make that beautiful, foxy change.

 

 

There Are Different Ways To Live Fit

When I started my fitness journey, I knew there were other ways to exercise and eat right, but I really didn’t venture out. I played sports in high school, but after that was over, it was up to me to find physical activity. So, I started running a few times a week. It was free and I could let my dogs get some exercise. Soon enough, what little fat I did have came right off. Strangely, I was doing all this work and for some reason I wasn’t liking how my body looked.Then I found weight lifting and the rest is history. The point is there are so many ways to exercise, eat right, and rest. My advice is to try everything!

 

 

Don’t Try Everything At Once

I know you are super pumped and motivated when you start your journey. But as I mentioned before, this energy will come and go. That’s why it’s so important to create and build healthy habits in the beginning. Before you dive right in, try taking baby steps first. Start by assessing where you are now. How is your mental state? Are you stressed out a lot? If so, maybe you need to focus on practicing meditation and take some time for you. Does your diet consist of healthy whole foods or fast food? Are you drinking enough water? Then, maybe you should focus on your nutrition. The point is, don’t feel like you have to eat right, exercise, and rest in a perfect balance in the beginning. It is all a learning process and by slowly introducing these aspects in your life, you will set yourself up for success.

 

 

What is one thing you wish you knew before you got started on your journey?   

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Learn How To (Sorta) Enjoy Exercise

enjoy exercise

Learn How To (Sorta) Like Exercise

 

Exercise is already hard, why would you like getting sweaty, red faced, and feeling like your heart is going to bust out of your chest? There’s so many better things to do with your time anyway, right? And there’s no way to learn how to enjoy exercise. Maybe I won’t be able to convince you to like exercise, but you might be more motivated after you read this post. You might just learn how to sorta enjoy exercise… or at least cope with it.

 

Let me know in the comments why you hate to exercise!

 

 

I don’t neccesarily like to sweep and mop multiple times a week, but I have to. If not, I’ll be stepping all over dog hair clumps the size of a small dog. Just because I like clean floors, doesn’t mean I like throwing my shoulder out every time I mop. The point is that I love the outcome, not the process. Kind of how I view exercise. I don’t always love it, but I still do it most days a week because I know it will make be feel better. Some days are harder than others, but here are some ways I cope with having to exercise.

 

Recognize The Benefits of Exercise

 

enjoy exercise

Improves Your Mood

We all have bad days. But when you get mad at someone because they didn’t type a smiley face at the end of a good morning text, you know there’s a problem. As a woman, I know what’s it’s like to be moody and get angry at the smallest shit. But we all have to work on ourselves. And how I bring a balance to my mood is by working out. Exercise increases those endorphins, which helps you feel tingly and positive. And will help mellow you out during the stressful times of the day.

 

Help You Live Longer

The number one leading cause of death is heart disease. And guess what is the main cause of heart disease? If you said “a lack of regular habit of exercise,” then you’d be right. Being over weight or just being inactive, comes with a whole set of other problems. Diabetes, high blood pressure, breathing problems, cancer, and many more illnesses also come with taking multiple medications every day. Wouldn’t you rather exercise 4-5 days a week than constantly have to pump your body full of pills? Make exercise a habit as if it is your medicine.

 

enjoy exercise

Grab A Workout Buddy

Congrats if you are even considering starting your fitness journey. Now, you should find a friend that has similar goals as you and make some time to workout together a few times a week. You guys can push each other and hold each other accountable to crush every workout. Plus, maybe that’s why you don’t want to workout. Exercising alone can take up some of your social time, so grab a friend and go be social at the gym. (But get some work done while you’re there) 

 

Change It Up

Maybe you tried to jump on the treadmill for 30 minutes and then did 300 crunches 3 days in a row. You most likely never went back to the gym again. You’ve been guilty of either overtraining your muscles or not challenging yourself enough. Keep your workouts fresh. Changing up the intensity from challenging to a little easier every other workout will help you see results faster.

 

enjoy exercise

Keep It Short And Simple

Do you know what K.I.S.S. stands for? Keep it simple stupid. But in this case, it means “keep it short and simple.” If you are already dreading the gym, you’re not going to want to stay there for an hour. Create or find workouts that are shorter, but maybe intense. HIIT circuits are an awesome way to burn calories during and after your workout. 

 

Quit Trying To Love Exercise

Quit trying to force yourself to love exercise. Not everyone feels motivated to wake up at 5 am or stay up another 3 hours after work to workout and meal prep. Most of us don’t like to sweat and feel uncomfortable. But we do it anyway. We get our satisfaction from the outcome, not the process. I know you don’t love to do laundry, but you do it. So, just exercise and feel better. 

 

 

What’s holding you back from starting your fitness journey?   

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Peace & Love,

Heather

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