Macros & Micronutrients 101
With so many food choices and a lack of nutritional education, it’s not always apparent when it comes to healthy food choices. Here is a rundown of all you need to know about the USDA daily intake recommendations for fruits, vegetables, grains, dairy, and protein.
Push/Pull/Legs Workout Split
Work out split, is it just more buzz words surrounding the fitness community? Do you head to the gym and randomly pick your workouts at the moment? Do you struggle with having a strategy for creating workouts that maximize your workouts? Creating a workout split may be beneficial to achieving your fitness goals.
5 Common Fitness Myths
We have all heard various fitness tips, and it can be challenging to decipher what is helpful information and what is myths.
Trust me, I have fallen victim to many myths along my fitness journey. It has been a wild ride along the way.
I have been on an on-and-off fitness journey for what feels like a million years. I am constantly falling off because I attempt to do too many new things all at once, which is not sustainable, and I keep doing this repeatedly. Apparently, I am insane. So, this year, my approach is going to be more attainable.
Here are the 5 most common fitness myths I have encountered over the years and why these ideals are untrue. And, of course, give you the correct information surrounding these myths.
Fitness Motivation
Motivation is crucial to achieving our goals, but relying solely on it might not be beneficial for fitness goals. Writing out the reasons for starting the journey can help reignite motivation. Cultivating a positive mindset is essential for a fulfilling and successful life.
New Year’s Goals
In today's fast-paced world, setting goals for the new year is crucial for achieving specific objectives. It helps us focus our attention and energy on what we want to accomplish. However, not all goals are created equal, and a specific process needs to be followed to ensure effectiveness. This article will explore the steps for setting effective goals that will help create positive change in our lives
Reflection and Personal Growth
Reflection & personal growth are vital for self-improvement. Learn how reflection helps you grow & develop professionally & personally. Explore different forms & benefits of reflection & discover how prioritizing personal growth can help you live a more fulfilling life.
The Art of Letting Go: End-of-Year Reflection
Reflecting on the past helps personal growth. Identify successes/failures and let go of what no longer serves us. Make space for new opportunities.
Basic Nutrition Guidelines (updated 2023)
With so many food choices and a lack of nutritional education, it cannot be apparent when it comes to healthy food choices. Here is a rundown of all you need to know about the USDA daily intake recommendations for fruits, vegetables, grains, dairy, and protein.
Running and Knee Pain
It's a common misconception that knee pain and running go hand in hand, but injury is often caused by improper form or overuse. When done correctly, running can help strengthen the knee joint muscles and improve joint health overall. To prevent knee pain, addressing these misconceptions and incorporating strength training or cross-training into your routine is important. Additionally, wearing the appropriate shoes, warming up and stretching, and gradually increasing your mileage are all necessary preventative measures. By following these tips, you can reduce your risk of knee pain and continue to enjoy the sport of running.
Top 3 Nutrition Tips
With all of our options for food options with so many convenience foods. But in the United States, obesity is becoming an epidemic. In my previous nutrition post, I wrote about nutrition being more important than exercise. While both are important, your food affects you more than your exercise. So, you may hinder your progress if you are not eating with your fitness goals.
How to Prioritize Exercise
In today's fast-paced world, it can be tough to squeeze in some exercise despite its crucial role in maintaining good health. However, with a little prioritization, we can easily make time for physical activity.
Even 20 minutes of exercise can make a significant difference, and there are plenty of enjoyable activities to choose from, such as walking, dancing, or playing sports. Taking care of ourselves is essential to achieving a happier and healthier lifestyle.
Regular exercise benefits our physical health and supports mental well-being by reducing stress, anxiety, and depression and making us feel good in the long run.
So, let's make exercise a priority and take those small steps towards a healthier and happier life!
The Importance of Resistance Training
Strength training is good for us! It can help us build stronger muscles and burn more calories, even when not exercising. It's always wise to take care of our bodies and prevent health problems, and it's never too late to start. But before starting a new workout routine, especially if you've had health problems or injuries, it's essential to talk to a doctor. Plus, regular strength training can make our brains work better and improve our mental health.
5 Ways to Be Active
Incorporating exercise into your daily routine can be tough with busy schedules, but it's essential for a healthy lifestyle. Luckily, there are many ways to prioritize physical activity, like taking a leisurely stroll, using stairs instead of elevators, parking further from your destination, doing household chores, or joining fitness classes. These small adjustments can have a significant impact on your overall well-being. By incorporating these tips into your daily routine, you can optimize your physical activity and enhance your health. So, why not start prioritizing exercise in your daily routine today?
5 Ways I Stay Motivated
Starting and staying motivated to achieve health and fitness goals can be challenging. Whether you want to lose weight, build muscle, or live a healthier lifestyle, committing to these goals is not easy.
Motivation comes and goes. You cannot always rely on having the motivation to work toward your fitness goals. However, a few things can help you stay on track.
First, get started. Sometimes, the hardest part is taking that first step. Once you do, it becomes easier to keep going.
Another key is to set a routine and stick to it. This can help you build momentum and make progress towards your goals.
Also, remember why you started in the first place. Whether it's to improve your health or feel more confident, keeping this motivation in mind can help you stay on track.
Finally, remember that the effort you put in today will benefit your future self. Make healthy choices a part of your daily routine to consistently achieve your health and fitness goals.
Why Diet Is More Important Than Exercise
Maintaining a healthy lifestyle involves more than just hitting the gym. Your diet plays a crucial role in achieving overall fitness goals. Even if you spend hours at the gym, a poor diet can undo all your hard work. To maintain a healthy weight, boost energy levels, and reduce the risk of chronic diseases, it is crucial to consume a diet rich in nutrients and low in processed foods. Relying on exercise alone to lose weight or maintain a healthy weight can be challenging and unsustainable in the long run. Therefore, prioritizing a balanced and healthy diet over the time spent in the gym is essential for optimal health and fitness.
Mobility and Stretching
Mobility and stretching are so important. Not only can it make workouts and everyday life that much better, but stretching and mobility exercises such as yoga can increase lifelong longevity for mobility. If you are like I have been in the past, and you jump into your workout, then go home, you may need to rethink your approach.
Fitness Foundation
The issue with the strategy of growing strength right from the start was that I never felt like I was getting stronger. I was just getting fatigued quicker. I still had postural struggles, and my gym sessions just did not feel very effective. I started to lose motivation because I felt like I was doing everything right, but I felt like I was getting nowhere. So I decided to break down what poor postural habits I have, and I realized I have poor muscular endurance. So when I train, I am doing so with the intention to improve muscular endurance before building muscle. Thinking about the posterior chain muscles helped me determine where I needed to start.
How to Set Healthy Fitness Goals
Have you ever intended to start a fitness journey? Then not long after you began, you decide to stop because you don’t see results? The first step is to set goals, so knowing how to set healthy fitness goals is extremely important to achieve your goals. I LOVE setting goals. It helps me stay motivated to work towards what I am trying to achieve. By setting mini-goals to achieve milestones that will ultimately achieve my long-term goals, I can have mini celebrations along the way and enjoy the journey rather than only looking towards the end goal.
How to Begin Your Fitness Journey
As we enter the new year, we set new goals for the year. We aim to be better versions of ourselves and set new fitness goals. We are super excited to get to the new version of ourselves, but then we quit after a month. Why? Because we set our sights too high and take on too much too fast to achieve those fitness goals. Then we get discouraged and give up. Trust me; I've been there. But over time, I've learned that starting small is key to beginning any fitness journey. Here are some tips for beginning your fitness journey for successfully creating healthy and active lifestyle habits.
How Creating a Workout Schedule Can Help You Lose Weight
What are your fitness goals? There are many kinds of fitness goals that people try to achieve. Whether it’s building muscle, reducing stress or losing weight, having some kind of workout schedule can help you achieve those goals quickly.