Health and fitness

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  • Sunbutter Rice Krispy Treats
    by Natalie Jill on September 25, 2020 at 1:42 am

    Sunbutter Rice Krispy Treats Sunbutter recipe treats! OK warming- this is a TREAT not a “fat loss food” but it is a YUMMY higher protein makeover from traditional krispy treats! Here is what you will need: 3 tbsp ghee 1 10 oz package marshmallows 1/2... The post Sunbutter Rice Krispy Treats appeared first on Natalie Jill Fitness.

  • You Are Not Too Old
    by Natalie Jill on September 24, 2020 at 1:29 am

    You Are Not Too Old YOU ARE NOT TOO OLD and It does NOT have to be “harder” as you age. Not Fat Loss, making more more money, starting a new business, finding that soul mate, ANY goal you are after. Stop saying “I am... The post You Are Not Too Old appeared first on Natalie Jill Fitness.

  • Why It’s So Hard To Make Goals A Reality
    by Natalie Jill on September 23, 2020 at 1:58 am

    Why It’s So Hard To Make Goals A Reality Why is it dang so hard to bring your “goals” into fruition? I am hoping this will help you! I’ve seen and shifted over and over again with clients… DECISION. You may not have fully DECIDED... The post Why It’s So Hard To Make Goals A Reality appeared first on Natalie Jill Fitness.

  • My Big Secret
    by Natalie Jill on September 23, 2020 at 1:56 am

    My Big Secret I kept a huge embarrassing secret: I was FAILING big time at my business a few years ago. From the outside you would have never know that but from the inside, I worked for even less than free for 2.5 years. Yup,... The post My Big Secret appeared first on Natalie Jill Fitness.

  • Attention Online Brands
    by Natalie Jill on September 23, 2020 at 1:55 am

    Attention Online Brands and Entrepreneurs If you are the type of person who has KNOWN you are meant to make a bigger impact , attract better clients and grow your reach but you have felt that something just is not working this is for YOU.... The post Attention Online Brands appeared first on Natalie Jill Fitness.

  • The Surprising Science of the Benefits of the 5-Minute Walk
    by Adam Bornstein on September 21, 2020 at 3:04 pm

    The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people The post The Surprising Science of the Benefits of the 5-Minute Walk appeared first on Born Fitness.

  • Can You Gain Weight From Eating Too Little?
    by Adam Bornstein on August 26, 2020 at 6:34 pm

    There’s a risk you might read only one sentence and then leave this page, but it’s worth the risk to make sure this point is clear: you will not gain weight from eating too few calories. If there’s nothing else you learn from this post, let it be that. But, there’s so much more that The post Can You Gain Weight From Eating Too Little? appeared first on Born Fitness.

  • The Art and Science of Foods That Fill You Up
    by Adam Bornstein on August 17, 2020 at 12:06 am

    The hardest part of dieting is not the self-control or reduced calories that are part of any weight-loss plan. It’s the seemingly cruel way that your body fights against you to make you hungrier than ever and push you towards the foods you’re trying to avoid.  As you reduce calories and — more importantly — lose The post The Art and Science of Foods That Fill You Up appeared first on Born Fitness.

  • What No One Tells You To Look For In A Healthy Diet
    by Adam Bornstein on July 29, 2020 at 5:55 pm

    Each week, we review feedback from coaching clients and readers of the site and our emails. One of the most common frustrations is figuring out what to eat, specifically knowing what to look for in a healthy diet. The reason for the struggle is that it’s not clear where to begin to fix the problem. The post What No One Tells You To Look For In A Healthy Diet appeared first on Born Fitness.

  • What to Eat Before and After a Workout
    by Adam Bornstein on July 15, 2020 at 3:28 pm

    You might want to think twice before you rush to slug down another post-workout smoothie. Your pre-workout routine of oatmeal and fruit? It might not be helping in the way you think. And the extra BCAAs you’re drinking during your workout? The real impact is likely only on how much money you have in your The post What to Eat Before and After a Workout appeared first on Born Fitness.

  • Exercising when you have arthritis
    by Elizabeth Leeds, DPT on September 25, 2020 at 2:41 pm

    https://youtu.be/GOdHr6aaC0s The pain and stiffness associated with arthritis can result in a person avoiding all movement. Ironically the best method to combat arthritis is movement. Rhythmical and low impact movement encourages joint lubrication, strengthening to offset the poor biomechanical loading, and flexibility to maintain and gain range of motion. The Total Gym provides the perfect vehicle to attain these goals. The philosophy “no pain no gain” is not one I typically believe in; however, there will be an element of discomfort that can sometimes be felt when initiating exercise. For instance, an arthritic ankle may feel uncomfortable for initial steps of the day, and with walking the ankle starts to loosen up and feel better. However, if there were large amount of walking, the ankle can result in greater pain and swelling. So how does one know the right amount of movement? The key is to be mindful. May sound simple, but listening to how your body feels, assessing how the joint is responding to movement, and stopping when the movement starts to feel uncomfortable. Working though pain is not recommended. With time, the mind body connection will strengthen and the understanding of what your limits are will be clarified. The following is a full body workout aimed at moving through full ranges of motion, varying tempos to allow for greater strengthening, and rhythmic motion to provide lubrication and neural relaxation to assist with pain and muscle guarding associated with arthritis. Perform each movement for 30-60 seconds for 1-3 sets. If able, vary the tempo within the set. Position & Exercise Total Gym Accessory and Incline Movement/Tempo Modification/Progressions Supine Cardio Pull Middle to top 1/3 Arm Pulley Allow the arms to reach overhead with squatting and pull into the sides upon return. Start slowly and increase your pace as able. Vary the squats in terms of width and alternating right and left. Adding a plyometric alternating jump to bilateral jump is a low impact cardio option. Arms can bend into the sides, perform circles or move to alternating pulling straight down to the hips. Supine Squats Bilateral Middle to top 1/3 With legs shoulder distance apart, bend and straighten the knees. Focus on moving slowly up and down then focus on bending the knees slowly. Press through the entire foot if able. If range of motion is limited, then move the feet toward the top of the squat stand. Focus on pressing through the entire heel. Supine Bridging Middle to top 1/3 With the heels at the top of the squat stand, lift the hips up and down. Move slow or at a moderate pace. Too quick of a pace will likely lead to poor execution. Initiate by pressing though the heels and tightening the buttocks. Vary the angle of knee bending. Supine Single Leg Squat Middle to top 1/3 Bend and straighten one knee at a time while the nonmoving leg can be toe touching for support or into the chest or 90-90. Squat slowly on the way down to enhance strength. Ensure the knee is tracking along the 2nd and 3rd toes. Press through the entire foot. Initiate by tightening the leg and pressing through the foot to avoid the tendency to pressing the low back into the glide board to start the movement. Supine Bridging Single Leg Middle to top 1/3 Lift the hips up into a bridge position, maintain the bridge and push the board up and down the rails while the nonmoving leg can be toe touching for support or into the chest or 90-90. Focus on slowly returning the board to the bottom/start position. Initiate by pressing though the heels and tightening the buttocks. Vary the angle of knee bending. Optional squat while holding a bridge position. Keep hips level. Supine Arm Circles Short lever Lower to Middle 1/3 Arm Pulley Start with elbows bent and at shoulder level. Keep the elbows bent and perform arm circles clockwise and/or counterclockwise. Focus on pulling shoulders away from the ears throughout the movement. Progress range of motion with straightening the arms and pull over and out to the sides and overhead. Supine Alternating Arm Pullover Lower to Middle 1/3 Arm Pulley With arms by the sides, reach one arm overhead then pullover to the start. Move with slow and controlled movement. Avoid moving too fast which can result in momentum and greater joint irritation. Can start with short lever of pulling elbow to the side hand to shoulder The stationary arm can be reaching overhead toward the tower. Alternate or perform one set at time. Static equilibrium. Side Sitting Trunk Rotation with High Elbow Row Lower to Middle 1/3 Arm Pulley Seated sideways holding a handle in each hand. The arm closest to the base will pull out to the side while rotating the trunk to the base. Avoid moving too fast which can result in momentum and greater joint irritation. Progress to straightening the elbow then slowly return with the arm straight. Maintain the arm straight and pull across the body. Side Sitting Overhead Press with Lateral Flexion/Side bending Lower to Middle 1/3 Arm Pulley Seated sideways holding a handle in each hand. With the hand closest to the tower, bend the elbow into the side. Press the arm overhead while leaning the body over to the squat stand. Avoid moving too fast which can result in momentum and greater joint irritation. The other hand can support the body on the glideboard. To decrease stability requirements, place the feet on the floor and/or release the handle closest to the base. Incorporate a high elbow row with the other arm. Incorporate biceps curl into overhead press. Sitting Facing Tower Leaning forward to upright rowing. Arm Pulley Sitting facing the tower, allow the body to reach forward for the tower. Slowly roll through the spine to upright and bend the arms bring the elbows to shoulder level then roll forward as the arms reach back for the tower. Optional Pulling arms out to the sides like a “T”, reverse shoulder fly. Focus on sliding the shoulders away from the ears throughout the movement. To increase the stretch to the low back and stability requirements, sit with the legs out straight or perform in a low kneeling position. Incorporate a biceps curl while sitting upright. Visualize lengthening through the spine. Sit lightly. Use the feet on the floor to assist with balance, flexibility and/or stability. Seated Forward Arm Circles Lower to Middle 1/3 Arm Pulley Sitting facing away from the tower, press the arms out straight, to the sides like a “T” and bend the elbows back into the sides. Avoid moving too fast which can result in momentum and greater joint irritation. Maintain the shoulders reaching away from the ears.  Visualize lengthening through the spine. Sit lightly. Use the feet on the floor to assist with balance, flexibility and/or stability. Seated forward Chest Stretch with Arm Cable Lower to Middle 1/3 Arm Pulley Holding the handles allow the arms to reach behind the body allowing the chest to stretch. Maintain the shoulders reaching away from the ears.  Visualize lengthening through the spine. Sit lightly. Use the feet on the floor to assist with balance, flexibility and/or stability. Move down the glideboard to increase the stretch and/or lean forward at the hips. Split kneeling Hip Flexor Hip Adductor Hamstring/Calf Lower to Middle 1/3 Hip Flexor: Standing facing away from or to the tower, place one knee bent on the glideboard while the other is bent and supported on the floor (split lunge position) facing forward. Hip Adductor: Standing facing away from or to the tower, place one knee bent on the glideboard while the other is bent and supported on the floor (split lunge position) facing to the side. Hamstring/Calf: Standing facing away from or to the tower, place one knee bent on the glideboard while the other is straight with toes pulled up. Can use squat stand or chair for balance. Incorporate arm reaches for hip flexor and adductor stretch: Overhead Side to side Rotational Hamstring/Calf Stretching: Turn toes in, up to the sky and out to the side. Ensure the knee is straight not locked out. If needed maintain a slight bend. The post Exercising when you have arthritis appeared first on Total Gym Pulse.

  • What are the benefits of doing inverted exercises?
    by Maria Sollon on September 18, 2020 at 2:17 pm

    https://youtu.be/oZI-Ztyg4p8 Invigorate and revitalize your body by putting your heart over your head with inversion training! This type of movement allows more blood flow to reach the brain resulting in increased energy, mental stamina, and many other helpful benefits! WHY INVERT When your world gets turned upside down, you tend to see and feel things differently. Getting inverted, in other words going ’upside down’, gives us great energy and often leaves us refreshed and revitalized. Purposely going upside down for a minute or more reverses the gravitational force on the body. This reverse movement helps increase our physical strength and balance. Emotionally, inversions bring us internal balance and poise when our lives are ‘upside down’! Turning upside down is something most children love - adults too! It makes them playful, energetic, happy, and fearless. These same benefits apply when you practice inversions in yoga or in certain exercises. BENEFITS OF INVERSIONS Inversions give new perspectives both mentally and physically. Here are some positive benefits that getting upside down provides: • Improves circulation- Going upside down reverses the direction of blood flow therefore increases circulation to all parts of the body • Balances the glandular, hormonal and endocrine system • Brings oxygen to the brain • Builds core and upper body strength • Improves posture and overall balance • Boosts positive energy • Improving muscle strength • Increased heart health • Works as a natural antidepressant • Increases immune strength • Helps detoxify the body • Increases concentration and self-confidence • Stimulates creativity • Reverses the aging process (LOVE THIS ONE!) INVERSION FOR NATURAL HEALING Along with these many benefits, inversions are also helpful for natural remedies and can be a cure-all for certain ailments. Some of these include: • Relieving back pain • Depression • Arthritis aches • Reduces wrinkles • Reduces inflammation INVERSION TRAINING IS NOT SUITABLE FOR EVERYONE Although inversion exercises have many benefits, they are not meant for everyone. There are a few conditions to be aware of and may apply to you. Some of these contraindications include: • Recovering from surgery • Pregnant women • Elderly (depending on the individual) • People suffering from severe inflammation • High blood pressure • Heart conditions • Glaucoma or an eye condition • Vertigo • Severe nearsightedness • Weak spine or cervical problems (ex: spondylosis) If you are experiencing any of these symptoms, then it’s recommended to first consult your physician. If you’re cleared, practice under the guidance of a practitioner who is well aware of these cautions and contraindications so that you can excel successfully. HOW TO BEGIN INVERTION TRAINING Inverting is not always about raising the legs or heels above the head. A semi-inverted position or stretch is just as important and can prepare the body and mind for a complete inversion! The following are a few semi-inverted poses that can be practiced off of your Total Gym: • Forward Fold- Stand in a wider than hip distance stance. Place the hands on the hips or interlock the fingers behind the back with arms straight. Keeping the spine elongated, hinge forward bringing your head towards the floor. Breathe and enjoy the pose! • Downward Facing Dog - Assume a plank position with shoulders on top of the wrists and legs extended long. Keeping the arms and legs straight, press the hips up and back to form a triangle. Relax the shoulders and neck. Spread the fingers, lengthen the spine, and elongate the back of the legs as you breathe into the pose. • L Pose - Lie flat on the back with legs together and straight. Raise both legs perpendicular to the body to create and “L” shape. This can also be achieved by placing the legs up a wall. Let your intuition guide you with inversions. Always listen to your body and avoid anything that feels uncomfortable. GET AN INVERTED WORKOUT Ready to bring out your playful, adventurous side and get inverted? Incorporate inversions into your training by changing the positioning of an exercise. This workout gets your feet above your heart by utilizing the glide board in both incline and decline positions. Directions: Each exercise listed is performed in an inverted body position. Exercise these positions gradually without exerting pressure, discomfort or pain. If this is experienced, try adjusting the incline or reposition the body on the glide board. • Adjust the incline to accommodate your strength and flexibility level. • Perform the exercises in circuit format; one after the other with little rest in-between. • Aim for 10 reps, 2 sets. (or perform 15 reps if you only have time for 1 set) • After performing the exercise, counterbalance the movement in the reverse direction with a stretch. For example: hug the knees in towards the chest. • Practice proper form and learn the exercises well so that you can incorporate them into other workouts! 1. Inverted Bicep Curls • Attach cables. • Face the tower, anchor down, sit then roll down until the spine is flat on the glide board. • Hook the heels onto the edge of the glide board for stability. • Perform a bicep curls by hovering the back of the arm off of the glide board. • Advanced: lift the legs with knees bent at 90 degrees or elongate the legs straight for more core activation. 2. Inverted Lat Raise • Assume the same body position as above with cables attached. • From the inverted position, raise the arms out to the sides or to the front. • Advanced: lift the legs to 90 degrees or extend them straight for more core activation. 3. Roll Over • Disconnect the cables and stay facing the tower. • Cup the edge of the glide board and roll down to supine. Bring the legs into 90 degrees. • Extend them straight towards the tower, lift hips up as the legs lengthen over head. Articulate the spine as you roll back to the glide board. • Advanced: add a variation by separating of the legs on the roll over and roll down. 4. Bridge with Hamstring Curl • Sit on the floor at the base facing the tower and straddle the glide board. • Roll back to a supine position and cup your hands around the base to stay into place. • Articulate the hips up into a bridge position creating a straight line from the knees to the shoulders. • Press the weight into the heels. Extend the legs out and in to challenge the hamstrings. 5. Glute Lifts & Full Wheel • Face away from the tower and lie supine with the knees bent. • Lift the hips into a bridge position. Perform a series of glute lifts with either both feet on the glide board or from a single leg position. • Advanced: Invert into a full wheel by placing both hands to the top of the glide board and push up onto the hands to form a backbend. Keep the feet grounded and parallel on the glide board. (The incline helps to achieve this position when learning and working on spinal flexibility.) 6. Inverted Outer Thighs • Attach cables. • Sit at the top of the glide board facing the tower and holding onto the handles. • Assume an inverted, supine position on the glide board and place the outer sides of the feet against the cables. • Open the legs to the sides while holding onto the cables to feel this in the outer thighs. • Repeat the motion for the desired reps. • Advanced: add a static hold, pulses, and/ or a crunch as the legs are extended. Check out this video to see how to perform these inverted exercises on your Total Gym. Inversions are fun, playful, adventurous, and powerful! They shake things up and flip things around. Can you imagine how the world would change if we put our heart above our head more often?! Best, Maria The post What are the benefits of doing inverted exercises? appeared first on Total Gym Pulse.

  • The Benefits of Adding Algae to Your Diet
    by Frances Michaelson on September 9, 2020 at 1:52 pm

    The field of epigenetics has proven that our health and DNA are directly impacted by what we eat. In other words, our food literally speaks to our cells. However, over the last fifty years our food has become stripped of nutrients, our soil has become lifeless, our oceans have become polluted, our bodies have become saturated with toxins and our children have become nutrient-deprived. And it’s getting worse. No wonder our bodies, mind and earth are so sick. Chronic disease, global warming and viruses plague us. Clearly, we need to make a change. The Emerging Science on Algae Algae (in the form of spirulina and chlorella) may not be well known by you (yet!) but it’s definitely well known in the scientific, nutrition and functional medicine world. There are almost 100,000 studies documenting the health benefits of algae. But until the COVID-19 crisis and the urgent need for more natural solutions like algae, most of these studies never made it out of the scientific community and into the general consumer world. Fortunately, they are now and if you want to read a few of the thousands studies and clinical trials that document algae’s health benefits and ability to strengthen the immune system, visit www.energybits.com. You may be thinking to yourself as you are reading this “Should we not be getting our source of omega 3 fatty acids from fish?”. The answer is simple. What do fish eat? Algae! I always had a hard time trusting fish oil longevity, questioning where they were sourced from, not to mention disliking that fishy after taste. Algae, being a plant food, is the ideal source for vegans! Spirulina All the protein in spirulina is already in the amino acid form. Both spirulina (and chlorella) contain eighteen of the twenty amino acids, including all nine aminos the body can’t produce (essential amino acids), making it a complete protein [2]. Equally important, the aminos in spirulina are unstructured so they are instantly and easily absorbed. This compares to animal protein which can take up to 3 days to be digested and absorbed as aminos. [3] You usually end up absorbing only 10%, unlike spirulina which is 99% bioavailable. Spirulina also boasts more beta carotene than carrots, more iron than spinach, and more antioxidants than blueberries. No wonder it’s considered “efficient nutrition.” Chlorella Chlorella, a green algae, is world recognized for its medicinal properties [4] and its ability to remove heavy metals like mercury, lead, and radiation out of the body [5]. Chlorella also has the highest concentration of chlorophyll in the world (200 x more chlorophyll than spinach and even more than liquid chlorophyll). Chlorophyll is the green pigment in plants and its chemical composition is virtually identical to hemoglobin (red blood cells). If that isn’t the biggest clue as to how important chlorophyll is, we don’t know what is! Chlorella algae has the highest concentration of chlorophyll in the world. Chlorophyll is extremely essential for a strong immune system, cleansing your body and helping to reduce or prevent chronic disease. [6] During WWII when they ran out of blood for blood transfusions, the injured were given liquid chlorophyll and they healed just as fast! Chlorella is also a rare source of Vitamins B2, B12 and K2, all which are easily absorbed in the body [7]. Where to get the best quality algae and why? I feel that it is of utmost importance to inform my clients and readers how to source the highest quality and safest product if I am referring it. This is the company that has done their homework and I have chosen to work with www.energybits.com If you are interested in being healthy and/or competing, you want to put ONLY the highest quality food in your body. The spirulina and chlorella I am referring are NON GMO, grown organically and 100% PURE. There is nothing added and nothing subtracted to this algae. It is pure,100% algae. Many other spirulina and chlorella companies put “fillers” in their algae. Just like beef, there are different “grades” of spirulina and chlorella. The “lower quality” grades have fewer nutrients, lower concentration of protein, and less potency. The country of origin where spirulina and chlorella are grown is very important. For example, many suppliers of spirulina in China have been found to falsify their paper work and claims about being organic. Be careful about buying spirulina or chlorella that was grown in Japan due to the ongoing radiation problems from the Fukushima nuclear disaster. Spirulina and chlorella are grown hydroponically (in water) so any radiation could potentially be in the Japanese water in small doses. The algae that I have been using for myself and my clients is grown in Taiwan. Taiwan is considered to be the gold standard for growing the highest quality algae. It has been growing algae for over 40 years and has been awarded all the global certifications to ensure they maintain the highest quality control (GMP and ISO9000). Interested in trying it out? I am so excited to be able to extend this offer to you. You will benefit from receiving 20% off your first order if you enter the coupon code livethewow when you go to www.energybits.com. The post The Benefits of Adding Algae to Your Diet appeared first on Total Gym Pulse.

  • Backpacking for Fitness and Weight loss
    by Josh Wood on August 27, 2020 at 3:36 pm

    Hippocrates, the father of modern medicine, once said, “Walking is man’s best medicine.” I believe this holds true. Walking is a great way to start, improve, and maintain a basic level of fitness. Although, on its own it lacks the strenuousness required to improve muscle mass, core strength, and bone density. Once you have accomplished a basic level of walking fitness, the next step is to put on a backpack and add some weight! This form of backpacking for fitness is called ‘rucking’ which originates in the military. Rucking is one of the best ways to improve your conditioning. By adding a weighted backpack to your walks you are greatly increasing the amount of work your cardiovascular and muscular systems have to do. This increases your cardiovascular fitness while improving whole-body strength (particularly the core and back). By increasing the load, you are also increasing the amount of impact your skeleton takes. This helps improve your bone mineral density, and is a great option for older individuals as it is accessible for all fitness enthusiasts. How to Begin Backpacking for Fitness and Weight Loss The only equipment you need to get started is a backpack and something to put in it! To start off, choose a route you want to walk. Start with an easy distance and walk it with the empty backpack. Next time you go for a walk, maintain the distance and add 10-pounds to your pack (anything can be added to make the weight: books, weights, rocks, logs, etc.). Every time you go for your walk, add a little more weight. If you are struggling to complete the walk at a certain weight, maintain the weight and keep walking the same distance until you can accomplish it with ease. As with any training, you should always strive to make it challenging to keep reaping the benefits. As you become adapted to the challenge, you can keep progressing your rucks in one of two ways: you can increase the distance with lighter weights, or you can decrease the distance while greatly increasing the weight. When you go for shorter, heavier rucks, you will be helping to improve your strength and muscular conditioning. When you go for longer, lighter rucks, you will be improving your cardiovascular conditioning more. Ideally you would alternate between the two styles, two to three times a week. Rucking is a great way to burn calories as well. The average person will burn between 400 and 600-calories an hour when walking with a full backpack. This a great advantage if you are trying to lose weight while maintaining muscle mass. Where Can I Backpack? The beauty of this style of training is its versatility. You can train on the pavement while walking around your block, or you can take your training into green spaces. Using your training to get into nature will also reap the benefits of nature exposure. Just remember to follow the Best Practices for Hiking when you head out. The post Backpacking for Fitness and Weight loss appeared first on Total Gym Pulse.

  • Don’t Give Up: Ways to Maintain Your Fitness and Health Commitments
    by Dr. Michael Mantell on August 19, 2020 at 2:53 pm

    "There will come a time when you believe everything is finished. That will be the beginning." --Louis L'Amour By now, nearly 80% of the resolutions we made a month ago to set and maintain healthy habits, are history. Remember the excitement you felt when you read all of those books and articles on how to set healthy habits, pumped up your motivation and willpower, set those cues/routines/rewards and took off on your journey to new, good habits? Poof. Gone. Only 8-9% of resolution setters succeed. What do they have that you don’t have? Nothing. Whenever there’s a lapse, there are often feelings of disappointment, frustration and maybe even failure that lead to wanting to give up. These are common and understandable. You remember how important it was to you when you made your commitment to health and fitness for 2019…uh…you do, don’t you? If not, start there. Remember your, “Why I got started in the first place.” Everyone’s reasons to maintain commitments to health and fitness, on the surface, appear different. But deep in the recesses of the mind, we want to live longer, better, happier. Need another reason? I didn’t think so. In the late 1970s, researchers James Prochaska and Carlo DiClemente were studying how to help people stop smoking. They developed the “Stages of Change” or “Transtheoretical Model” that teaches us how behavior change evolves and how to deal with inevitable – inevitable - lapses. Yes, lapses are inevitable. Here’s what they say can help get us moving forward again: ✓Identify the triggers that led to your lapse ✓Recognize the barriers to success and take steps to overcome these obstacles ✓Reaffirm your goals and commitment to change Sounds easy, right? But of course, it’s not. Whether you set out in January to lose weight, exercise and eat healthier, spend more time with friends and family, read more books, the only way to accomplish these goals is to be thinking correctly in order to put into practice what Prochska and DiClemente advise. After all, the link is what you think. For so many, it comes down to five derailing thoughts, or “DALPOs” as I call them: Demands: “I shouldn't have to work so hard at this habit.” Says who? You mean you’d prefer not to have to work at maintaining your habit? Awfulizing: “It’s awful, terrible and horrible that I’m not succeeding in reaching my health and fitness goal” Maybe it’s just bad, but not awful, it’s hard but not too hard. Low frustration tolerance: “I can’t stand this feeling of not keeping my commitment to my health and fitness.” Of course, you can tolerate it, and in fact, you can stand even worse. People rating: “I’m a loser, a failure.” No, it just means you’re a fallible human being like everyone else facing a difficult challenge in habit change. Overgeneralizing: “I always give up and never maintain a healthy habit” Always? There was never a time you didn’t? Of course, this is exaggerated thinking. See how these thoughts can trigger a lapse and set up obstacles to successful habit change? See how the rational responses can reset your journey? Unless you question and contradict these irrational thoughts, in order to replace them with more accurate and rational ones, you’ll block yourself from moving forward in maintaining your healthy habits. So, to summarize: 1. Look at the results you visualized when you originally made your commitments. Use questions like these to help you refocus, using weight loss and achieving health as an example: ✓How does your weight concern you? ✓What are the advantages to you and your family if you lost weight? ✓What would be different in your life if you reached your healthy living weight goal? ✓What personal strengths have you drawn on when you’ve made other positive changes in your life? ✓Regardless of what it would take you to get there, how do you want your life to be different than it is in a year or two from now? 2. Recreate your toolbox. Above all, be sure to keep a rational response handy whenever one of those DALPOs pop into your head. Consider enlisting the help of family, friends, co-workers and workout buddies. Set up a “do this before that” calendar, putting your habit ahead of what you might find easier and more desirable to do. Be sure you’ve set a low enough bar to succeed. Pair your healthy habit that you may prefer not to do, with something you do find enjoyable. 3. Keep a “coach in your pocket.” Turn to a daily read like these three tips each day to help you stay on track: Monday 1. That workout you didn’t do is the only bad workout you’ve had all week. 2. Stop looking for time to exercise today. Tonight, make the time to exercise tomorrow. 3. Never, ever, workout without working “in” first. In your mind, that is. Tuesday 1. Sure it’s important to stretch before you exercise, both your body and your mind. 2. Write down the most empowering fitness thought you have, the one that fuels your exercise. Pack that in your gym bag and never leave home without it. 3. Now, write down that one derailing thought, the one that you use to rationalize not being physically active today. Next to it, ask yourself if that thought is true, helpful, inspiring, necessary, kind to your wellbeing (T.H.I.N.K.). Answer “no” to any of those questions? Time to question and contradict your thinking. Wednesday 1. Don’t sweat the small stuff, sure. But when it comes to your health, nothing is small stuff. It’s all big stuff. So, stop stuffing! 2. Wait, you’re not dieting, are you? Diet has the word DIE in it! 3. Change, not chance, is what helps you arrive at a healthier weight. What’s your specific, measurable, achievable, realistic, time bound, enthusiastically set and revisable (SMARTER) plan to change? Thursday 1. Let’s be frank. How does your weight concern you? 2. What are the advantages to you and your family if you lost weight? 3. What would be different in your life if you reached your healthy living weight goal? Friday 1. Want to be happy? Free your heart from demands and expectations. 2. Want to be happy? Free your thoughts from the future, and savor this moment. 3. Want to be happy? Free your space from excess, and simplify. The opinions shared in this article are those of the contributor and not Total Gym Direct. The post Don’t Give Up: Ways to Maintain Your Fitness and Health Commitments appeared first on Total Gym Pulse.

  • 6 Financial Tips That Improve Your Mental and Physical Health
    by Dai Manuel on September 25, 2020 at 1:33 pm

    Feeling a little stressed out about money? Worrying about making ends meet isn’t a good feeling, but what you might not realize is just how deeply these financial difficulties impact your mental and physical well-being. People who are financially stressed are more likely to suffer from headaches, poor memory, and sleeping issues. The longer this The post 6 Financial Tips That Improve Your Mental and Physical Health first appeared on Dai Manuel: Your Lifestyle Mentor.

  • 5 Natural Ways to Build Muscles the Easy Way
    by Dai Manuel on September 7, 2020 at 11:31 pm

    Ok. There's nothing easy about building muscles, but would you truly appreciate the results if your journey to your healhtiest self was easy? Gaining strong muscles is everyone’s end goal. Although the results may take long, hard work, consistency, and focus are essential. Building muscles naturally is both safe and healthy. Well, there are so The post 5 Natural Ways to Build Muscles the Easy Way first appeared on Dai Manuel: Your Lifestyle Mentor.

  • Why Men Need More Vulnerability in Life and Love
    by Dai Manuel on September 2, 2020 at 5:36 pm

    It is a known cliche that men, in general, are considered ‘go-getters, explorers, thinkers, and more often than not, lovers of problem solving.' But are you a responsible man who takes care of yourself and your surroundings? Are you leaving the right footprints for others to follow? Are you happy with yourself? To get an The post Why Men Need More Vulnerability in Life and Love first appeared on Dai Manuel: Your Lifestyle Mentor.

  • 3 Practical Ways to Revive Your Health
    by Dai Manuel on September 2, 2020 at 1:35 pm

    As the world is advancing, workplaces are putting more and more burden on the employees. On the other hand, schools and universities are seen making the education system tougher. This all puts more than enough burden on the shoulders of many individuals. A person gets too busy with their work schedule and study that they The post 3 Practical Ways to Revive Your Health first appeared on Dai Manuel: Your Lifestyle Mentor.

  • Heat versus cold therapy for muscles: which is best?
    by Dai Manuel on August 31, 2020 at 6:49 pm

    Hot shower versus a cold shower? Should I apply ice or heat pads? Is sauna better than cryotherapy? What does cryotherapy even mean? It is safe to assume that we all have been in a situation unsure of when to use cold versus heat therapy. For years, this has been a hot topic for scientists The post Heat versus cold therapy for muscles: which is best? first appeared on Dai Manuel: Your Lifestyle Mentor.

  • NordicTrack X22i Treadmill
    by Johnson Fitness on September 24, 2020 at 2:43 pm

    NordicTrack X22i Treadmill Review by Nathan Person Nordic Track X22i treadmill creates a workout experience like non other. The 22” HD console comes with iFit interactive training workouts to help achieve your goals. iFit workouts are designed and led by personal trainers to help guide you through your workout. Users can also design their own

  • The Mirror
    by Johnson Fitness on September 18, 2020 at 3:06 pm

    The Mirror Review by Rocco Lazaris If you’re in a situation like most people these days your very possibly staying home from the gym. The Mirror offers you a new exciting way to bring the group fitness class from the gym safely into your home. You’re able to experience a real fitness instructor and the

  • Inspire IC1.5 Indoor Cycle
    by Johnson Fitness on September 17, 2020 at 4:45 pm

    Inspire IC1.5 Indoor Cycle Review by Paul Maggiotto The Inspire Fitness IC1.5 spin cycle is a well-constructed and durable machine. Inspire has transitioned their bike to move away from the contacted friction pad and moved to a much quieter magnetic system. The magnetic resistance on this bike is completely seamless and offers a very smooth

  • Echelon Reflect 50″ Touch Mirror
    by Johnson Fitness on September 11, 2020 at 2:05 pm

    Echelon Reflect 50″ Touch Mirror Review by Paul Maggiotto Overall the Echelon Reflect does a good job of incorporating the in home personal trainer aspect without having one physically be there. Like the other Echelon product lines it works in conjunction with their Echelon Fit app, which is available in monthly or yearly plans. The

  • Vision T600 Treadmill
    by Johnson Fitness on September 10, 2020 at 7:08 pm

    Vision T600 Treadmill Review by Trent Potts The Vision T600 is the perfect treadmill for someone who wants to put a lot of running miles in every week. Built with a commercial frame and motor, this treadmill will boast a club level experience without the commercial price point. Technology is king in 2020, but that

  • 5 Ways to Work Your Workout into Your Day 
    by Bre B on September 10, 2020 at 5:16 pm

    This time of the year can be busy! Navigating work, back to school and sports, it can be easy to skip your workout when time is limited. We’ve come up with some tips to help you schedule your workouts to fit in with your new routine:   Wake Up Early  Exercising first thing in the morning is a great way to start a busy day. However, we know The post 5 Ways to Work Your Workout into Your Day  appeared first on VASA Fitness.

  • Quick and Efficient Lunch-time Workout
    by Julia Price on September 9, 2020 at 10:47 pm

    Scheduling can be tough and some days might be harder than others to find the time. Only have a few minutes to workout? We got you covered! This workout is quick, effective, and can be done anywhere.   Lunch-Time Full-Body Workout   Start each movement at the top of each minute and complete the number The post Quick and Efficient Lunch-time Workout appeared first on VASA Fitness.

  • Healthy Lunches On the Go
    by Julia Price on September 9, 2020 at 5:22 pm

    Lunch is important and it’s always tricky if you forget to bring something to work or school and don’t have time to get takeout. Plus – when you forget your lunch it is that much easier to make a trip to the snack drawer or live on an energy drink. Eating lunch is important to The post Healthy Lunches On the Go appeared first on VASA Fitness.

  • Benefits of Different Exercises
    by Julia Price on September 4, 2020 at 6:00 pm

    It’s not an overnight transformation but it will be worth the work and the wait. Viewing health in the long run with a variety of activities that work together is one of the best ways to go about your fitness journey. Strength Training Full-Body Strength Training is one of the best ways to create a The post Benefits of Different Exercises appeared first on VASA Fitness.

  • Work(out) Around the Gym
    by Julia Price on September 3, 2020 at 10:17 pm

    Most of the time, when we discover what we like we stick with it; a certain food, a coffee brand, a shoe. While it is important to know what you like, with fitness, variety is the key to staying motivated and sticking with it. Keeping your workouts interesting will avoid them feeling stale and will The post Work(out) Around the Gym appeared first on VASA Fitness.

  • MY BABY LOCKDOWN
    by Faya on July 28, 2020 at 10:59 am

    I’ve wanted to share this supremely exciting news on the blog for, well, just over 6 months now. Things are changing, FitnessOnToast is quite literally expanding; I am pregnant (not just gluttonously engorged)! Amidst the COVID lockdown and what can only be described as an ‘atypical yet unforgettable’ year, I found myself wanting to withdraw The post MY BABY LOCKDOWN appeared first on Fitness on Toast.

  • WELLNESS ESCAPE TO THE WESTIN MALDIVES MIRIANDHOO
    by Faya on January 11, 2020 at 12:28 pm

    I recently returned from 9 days in planet Earth’s most rapturous dreamland – the Maldives. I’ve been fortunate to visit this heaven on prior occasions, and I am struck by how its luminous beauty never dulls; on this trip, I visited the wonderful Westin Maldives Miriandhoo, a jewel in the crown of the Westin  Hotels and Resorts group. The post WELLNESS ESCAPE TO THE WESTIN MALDIVES MIRIANDHOO appeared first on Fitness on Toast.

  • MY FASHIONMONITOR INTERVIEW: “WELLNESS TODAY”
    by Faya on October 21, 2019 at 8:43 am

    I recently had the opportunity to share some thoughts with FashionMonitor.com for an interview ahead of a panel at the Festival of Marketing, on which I sat to discuss trends in the fitness industry. The interview caused me to think quite alot about several of the challenging topics posed to me. FashionMonitor presented a gently precised The post MY FASHIONMONITOR INTERVIEW: “WELLNESS TODAY” appeared first on Fitness on Toast.

  • HOME-MADE HEALTHY ROCKET ROLLS!
    by Faya on October 15, 2019 at 6:57 am

    Short on time, but desperate for some existentially-redefining delicious food? Well dear reader, look no further, for these seriously-yum & super-easy-to-make ROCKET ROLLS are precisely what you’ve been looking for. Search your feelings, you know this to be true. They look so pretty & are guaranteed to impress all possible guests with their colourful, versatile The post HOME-MADE HEALTHY ROCKET ROLLS! appeared first on Fitness on Toast.

  • 5 WAYS TO SQUEEZE EVERY BIT OUT OF YOUR MORNING
    by Faya on August 31, 2019 at 9:01 am

    Despite having woken at some ungodly hour for countless years as a Personal Trainer, I am not, nor have I ever been, a morning person – but I have my tricks! If you too are a regular human being and struggle with your daily breakup from that cozy sanctuary known as ‘bed’, I might be The post 5 WAYS TO SQUEEZE EVERY BIT OUT OF YOUR MORNING appeared first on Fitness on Toast.

  • What is a Percussion Massager and why you need to use one?
    by Grace Koval on September 25, 2020 at 4:28 pm

    We are back! Crushing those workouts and determined to work off that quarantine 15. Now we are seeing the results, strength, energy and all the other benefits we love about the gym! Do you know what else is back? The tight, sore, inflamed muscles. Muscles that have been sitting on a beach sipping Mai Tais … What is a Percussion Massager and why you need to use one? Read More » The post What is a Percussion Massager and why you need to use one? appeared first on Mountainside Fitness.

  • Q&A with a Registered Dietitian
    by Ally Schellhase on September 24, 2020 at 1:00 pm

    Diet plays a large role in reaching fitness goals. There are many myths about dieting out there so we wanted to bring in a registered dietitian to answer our member’s questions about dieting and nutrition.   Is a high protein diet necessary for weight loss?  A high protein diet isn’t necessary for weight loss. For weight … Q&A with a Registered Dietitian Read More » The post Q&A with a Registered Dietitian appeared first on Mountainside Fitness.

  • How to Balance Work, Kids and Exercise
    by Ally Schellhase on September 17, 2020 at 1:00 pm

    2020… a number that stirs up so many thoughts and feelings.  It will forever be the year associated with the pandemic that rocked our world.  Everyone’s lives changed.  Whether our jobs were affected or not, we all had to go through a major shift and adapt to something that wasn’t our “normal”.  A lot of … How to Balance Work, Kids and Exercise Read More » The post How to Balance Work, Kids and Exercise appeared first on Mountainside Fitness.

  • How To Find Continued Results Even After Your Gym Workout
    by Ally Schellhase on September 9, 2020 at 1:00 pm

    There are many myths and misconceptions about how to create a successful and healthy plan when you are not in the gym. On average, a little more than 3% of the week is spent on exercise in a gym. A typical gym-goer will spend around 1 hour a day 4 days a week inside the … How To Find Continued Results Even After Your Gym Workout Read More » The post How To Find Continued Results Even After Your Gym Workout appeared first on Mountainside Fitness.

  • Our Four Fitness Must-Read Books
    by Ally Schellhase on September 3, 2020 at 1:00 pm

    Fitness is something that can unite us all and learning more about wellness is something we value at Mountainside. We’ve researched some of the best books regarding health, wellness, and fitness and we’re sharing our top four must-reads.. Read below to skip the stress and start turning pages! Superlife: The Five Simple Fixes That Will … Our Four Fitness Must-Read Books Read More » The post Our Four Fitness Must-Read Books appeared first on Mountainside Fitness.

  • Friday Faves
    by Fitnessista on September 25, 2020 at 10:18 am

    Hi friends! Happy Friday! How was the week? I hope you had a great one. Before the Rona times, we used to go for weekly dinner at Calle Tepa with my mom and nana. We hadn’t been back for months – still getting almost weekly takeout but haven’t dined in – and we finally went… The post Friday Faves appeared first on The Fitnessista.

  • Virtual juice date
    by Fitnessista on September 24, 2020 at 10:43 am

    Hi friends! I hope you’re enjoying the day so far! It’s been quite a while since we’ve done a virtual juice date, so I thought that would be a fun post for today. So please grab a glass of your favorite morning beverage, let’s grab a pastry from the pastry counter, and hang out for… The post Virtual juice date appeared first on The Fitnessista.

  • Fall 2020 Capsule Wardrobe
    by Fitnessista on September 22, 2020 at 10:17 am

    Sharing my ideas for a fall 2020 capsule wardrobe; classic pieces you can wear the entire season and mix and match!  Hi friends! I hope you’re enjoying the morning so far. I’ve got a doctor’s appointment this am and am looking forward to heading to the pool with the kiddos once Liv finishes her online… The post Fall 2020 Capsule Wardrobe appeared first on The Fitnessista.

  • How to track your cycle and how to adjust workout intensity throughout the month
    by Fitnessista on September 21, 2020 at 10:05 am

    Sharing tips on how I learned to track my cycle and how to adjust your workouts throughout the month. Hi friends. Happy Monday! I hope you had a wonderful weekend. We celebrated two friends’ bdays and I babysat our friend’s two kiddos, including a 5-month old. We got rid of a lot of our baby… The post How to track your cycle and how to adjust workout intensity throughout the month appeared first on The Fitnessista.

  • Friday Faves
    by Fitnessista on September 18, 2020 at 10:12 am

    Hi friends! Happy Friday! I hope that you’re having a wonderful week. It’s been a busy but good one over year. The Pilot was gone this week, so the girls and I did the usual distance learning routine, with trips to the park and the pool to break things up, and eat squashes and gourds… The post Friday Faves appeared first on The Fitnessista.

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