It’s getting cold out, Fall is creeping around the corner. Other than wearing your oversized sweaters, cuddling under blankets, feeling that body heat after your workout, you want to consume something hot and enjoyable. Nothing beats a good ol’ homemade lentil soup with this classic recipe.
It’s no secret that the benefits of a healthy lifestyle extend far beyond mere physical fitness. You’ve probably red countless articles online on the benefits of exercise and fitness. But for some people knowing in your head that fitness is good and actually getting involved with it are two very different things.
Here are some common fitness fears and how you can overcome them.
Lack of time
The number one reason people state for not living healthy and exercising, is lack of time. It is usually an excuse of being occupied with work or kids. However this excuse is not sufficient.
For starters, there are various ways in which stay at home parents could stay on top of their fitness routine. Fitness never has to be a major time commitment that most people imagine it to be. There are various opportunities to stay on top of your fitness – whether it’s going for a walk during your lunch break or twenty minutes in the gym instead of waiting in the train station.
A big and valid hurdle for some people to tackle before fitness is self consciousness or fear of looking stupid. If you struggle with low self esteem, social anxiety or body image issues then heading down to the gym or even just going for a run round your neighborhood can be an intimidating prospect. Remember that everyone has to start somewhere and everyone was new to fitness at some point. Do not worry about what other people think an instead focus on having a great time exercising.
Lack of patience
If you’re just starting out on a weight loss or fitness program it can easily seem like you have a real mountain to climb. You might feel like you are surrounded by people with ideal bodies and unable to see any way you can ever reach that level. However remember that no real change comes overnight, especially not a lasting change. There are no shortcuts in fitness, therefore must view your journey as a gradual process.
Fear of Failure
A similar fear to not thinking you can change is not thinking you can change enough or at all. You might have set yourself fitness goals and now find yourself reluctant to try and hit them for fear that you’ll fall short. Remember that goals and targets are motivation tools not measure of success or failure. The key is celebrating every success, however small.
Fear of Change
Most importantly, people sometimes aren’t fully committed to change. You might think that fitness is a good idea, but find yourself dreading the effort involved. However this is perfectly natural. But remember that starting out in your own little ways, will gradually bring changes that will make a big difference while paving the way for bigger improvements when you’re ready.
Having someone to help guide you along the way could be the difference between procrastination and progress!
We all generally walk during our day and increasing the number of steps you take per day and the efficiency of your walk may be more simple than you realize. Walking is one of the best exercises on the planet as it costs nothing and is readily available to most people. Simply walking for just 10-15 minutes increases cardiovascular function, aids muscle strength in the hips, legs and core and may help to reduce stress. Simply add in a few walking lunges or a short jog every 10 steps.
Body resistance training
Body resistance exercises require no equipment whatsoever and can be just as challenging as hitting the gym. Working out at home has never been easier. Perform floor exercises such as push-ups, bridge exercises and leg lifts to strengthen and tone your tummy, thighs, glutes and core. Standing routines to exercise your heart and lungs with a home-based cardiovascular workout and overhead activities such as shoulder presses and arm raises, to strengthen and tone the upper arms, back and shoulders.
Skipping is an extremely popular exercise among athletes and trainers. In fact, it may well be one of the most efficient and convenient exercises for fat burning. Studies show that skipping for 30 minutes can burn over 300 calories, compared to cycling and swimming which came in under 150 calories. The best part is, even if you don’t have a rope, moving your arms in a skipping fashion can still be effective. If you are just starting out with skipping, begin at a level that you are comfortable with and slowly increase your time and endurance over time.
Rice is one of the most consumed foods in the world. Since brown rice has been unaltered the possibility for it causing any digestive reactions is low. It has less processing making it nutritionally superior for nutritional value. It is high in manganese and contains large amounts of selenium and magnesium. It is a good source of B vitamins as well. Nonetheless, let’s cook some brown rice. (more…)
This month offers opportunities for being active in the outdoors without it being too hot or too cold. It is a fantastic time of year for enjoying the scenery while walking, hiking or biking along the trails at the parks or conservation areas or just through your neighborhood. Purposeful exercise can be incorporated into some of the seasonal activities this time of year, either for cardiovascular , strength or both. You can get your heart rate up with yard work, lawn care, raking, gardening or cleaning house in preparation for holiday guests!
Locally there are still ample opportunities for healthy, fresh produce. Apples, pumpkins and various types of squash for example can be incorporated into meal planning. During the next few months the diet typically tends to shift toward richer, denser foods, and less of the lighter, cooler water dense foods, as the availability changes. The typical “Holiday Indulger” will gain weight during this time. If you are trying to lose or maintain weight then – beware! Perhaps after the traditional Thanksgiving Dinner, you can start a family Turkey Trot, Holiday Hike or whatever you come up with. the anticipation of moving after your meal may help from having the extras!