You’ve broken the barrier on physical activity. You started slowly and gradually added more activities to your daily routine. Then, you combined moderate-intense and vigorous activities and learned how to exercise in your target heart rate zone for maximum benefits. So, what’s next?
In the famous words of SNL alums Dana Carvey and Kevin Nealon as Hans and Franz, “It’s time to pump (clap) you up.”
Now that you’re comfortable with moderate physical activities, you can begin to increase your intensity. The American Heart Association recommends 30 minutes of moderate-intense aerobic activity at least 5 days a week or 25 minutes of vigorous-intense aerobic activity at least 3 days a week - or a combination of both.
Smartphones, iPads, tablet computers, and smartwatches keep us connected both personally and professionally. We can now attend meetings anywhere - at home, at work, or even in our cars. Our calendars are so overloaded that we have to schedule in time with family. So, how can we possibly squeeze in some type of physical activity into our hectic day.
If you’re like most of us, trying to squeeze in any type of physical activity during the day can be challenging and intimidating. It’s especially difficult when you’re over 40 and find that you lack energy as the day goes on.
A 5K is about 3.1 miles. If you’ve ever wanted to run one, then set your mind to it and do it! There are 5K’s all the time. Some benefit charity, some are a race for a prize, and some are just for fun. They even have themed ones, like the color run you’ve probably seen people doing. Whatever your motivation is for doing one, here is a schedule to help prepare for the race.
Everyone knows that fitness starts in the kitchen. What if I told you there are some EASY swaps you can make to start cutting calories and losing weight faster. Well there are, and these are so easy you won’t feel like you’re giving anything up. The key is to find foods that are similar in taste but can save you calories at the same time.
Hormone is a word that’s often thrown around when talking about a pregnant woman or a moody teenager. You’re probably wondering what hormones have to do with fitness. Without going back to biology class, a hormone is simply a chemical messenger in the body. If a hormone is off balance (when you have too much or too little of one) it can affect reproduction, your mood, and everything in between. According to Dr. Sara Gottfried MD, New York Times bestselling author of The Hormone Cure, “Being overweight often has nothing to do with calories or exercise. For a huge number of us, the problem is instead about misfiring hormones.”
In today's world, we are constantly submerged in technology. There is literally an app for everything. Which means there are hundreds and hundreds of fitness apps. We've searched high and low and narrowed down the apps to the top 5 everyone should try.
If you’ve taken a recent walk down any nutrition aisle, then you've seen the various kinds of protein powders. Or you might have seen some ripped guy chugging a protein shake after a workout. Before you headed out to go grab some for yourself, you probably asked yourself several of these questions.
You’ve been working out hard every day. You are crushing all your goals and haven’t missed a workout yet. You have FINALLY got in the workout routine that you’ve been trying to get to! Exercising every day is great for you. However, everyone needs a rest day. No matter who you are. At least one day a week to relax.
Yoga is an ancient discipline. It means union or connection. It includes breath control, meditation, and learning specific postures. There is no certain definition for yoga however; Shelia Levenhagen, a HomeFit yoga instructor, simply describes it as freeing.
Remember in elementary and middle school when you had required gym time everyday? Remember that you actually enjoyed it? It’s because the gym teachers made it fun! You didn’t even realize you were exercising. This is before you realized that frog jumps were actually just jump squats. If you REALLY had a cool gym teacher then you got to make frog sounds while exploding next to your best friend in these frog jumps. Regardless, it was fun. Why not get a workout in and ask your kids to join!? They’ll love it and it’ll be a change for you. No, I don’t suggest making frog noises if your kids aren’t working out with you. Unless, that makes you happy. Then to each their own, and ribbit away!
A study done by the Scottish Healthy Survey observed 2,000 active participants. They found those who took their workout outdoors had a 50 percent greater positive effect on mental health than going to the gym. 50 percent!!
Another study by Glasgow University found that doing some type of cardio outdoors dramatically reduces stress.
A third study, reported by BBC, found that by spending just 5 minutes of exercise outdoors can improve your mood and self esteem.
Do you get the point!?! Let’s get outside!! Even if it’s just for a few minutes, you’ll notice a difference!
As we welcome February, the month of love, we kick off a new series obviously dedicated to showing yourself some love. This can be done in several different ways but for this post we’re going to focus on ways to heal yourself.
January is all about self assessment. Taking care of yourself, seeing where you are, and what you need to do to reach your goals. Write the goals down and then write your solutions to get there. Don’t measure your success by how many pushups or how many miles you can run. Set your goals and work out a way to achieve them.
Here at HomeFit we hope everyone had a happy holidays but with a new year it’s time to have our annual #realtalk - resolutions.
Ah, yes! Those pesky New Year’s Resolutions that start chirping away outside our mind windows at 5 AM the morning after family holiday dinner. And though you might not have gotten a shiny new FitBit in your stocking this year, here’s a cheaper alternative to keeping track of the hard work you’re going to put in 2018.
We’ve all been there. We made New Years resolutions and kept some while others slipped away as quickly as the New Year excitement. A new year is a great time to set goals, refocus, and start over. With 2017 coming to a close, it’s time to start thinking of resolutions.
Whether you’re ready or not, the holidays are officially here! With Thanksgiving being next week, I know we can all practically smell the pumpkin pies. You’re probably thinking, “How do I even enjoy Thanksgiving without ruining all my hard work?”
Even though it may take a little more effort to get out of your warm bed and face the colder weather, you still need to make exercise and healthy eating a priority if you want to achieve your fitness goals.