Garage Gym Planner, a site that offers popular expert-curated reviews about fitness equipment, interviewed the country’s leading health and fitness experts to get their advice to get and stay healthy and fit. Here is our ninth installment of health and fitness for fitness tips:
CAROLINE BLAZOVSKY, Healthy Home Expert
Yes, cleaning counts! As a Healthy Home Expert, I am always encouraging vacuuming, dusting, and de-cluttering in the home.
When you are feeling unmotivated, turn on some upbeat music! It always gets me moving even when I am exhausted from work or life.
Follow a Fitness Expert
People often tell me, I motivate them to keep healthy homes and create wonderful living spaces. To get inspired for fitness activities, follow a professional whose job is to encourage you. They will have all the latest information on new tricks and exercise, and if they are good at their job, will have you excited about undergoing a new fitness routine.
WESLEY SMITH, Director, Canberra’s Live Well Spa & Wellness Centre
Spark your motivation and momentum by connecting to the reasons why you want to boost your fitness and by asking yourself how you want to feel?
Bring compassion along for the journey. Failure is human, missing a day’s training happens. Instead of beating yourself up take this opportunity to practice acceptance.
To set a goal is courageous; it opens up the risk of judgment and failure. Make sure you nurture your courage in the same way you would light a campfire.
JENNIE E. JOHNSON, Nurse and Fitness Expert
Most people lack enough motivation to live a truly healthy lifestyle. Compounding the problem is that most well-meaning healthcare, diet and exercise professionals prescribe a lifestyle that is far too difficult to follow. Failure ensues. The three most important tips to enhance motivation are:
Keep the behavior changes simple, realistic and doable.
Allow the person to select the change that he or she thinks that they can make.
All positive behavior change counts!
JERRY KENNARD, Positivity Guides
By building fitness into our daily routines it means it becomes almost effortless. As the work schedule during the day changes so your fitness routines can adapt.
Solo fitness is fine but it can be a lot more fun and energizing if we link up with friends. Some activities only work if teams or groups of people are involved.
Your staple diet should be both smart and healthy. Eating lots of salads and fruit is healthy up to a point, but it may not be very smart.
AMANDA BISK, Exercise Physiologist, Personal Trainer
Plan to Get Fit
Sit down on a Sunday night and plan in your workouts for the week. When you have it all scheduled into your working week it’s really hard to say that you don’t have the time.
Get other people involved in your fitness goals – it could be organizing one workout a week with a friend that you can do together, having an accountability buddy.
Get organized. If you know you have an early morning boot-camp class, organize your things the night before: lay out your clothes and shoes, pack your workout bag and set your alarm.
ELLEN SHUMAN, Emotional Eating Recovery Coach
If you’re having trouble sticking to your exercise plan, consider the role your emotions might be playing.
Are You Resistant Because You Don’t Want to “Feel”?
When we get up and decide to move our bodies, we come alive. We FEEL EVERYTHING; physically and emotionally.
Identify Your “Setback Warning Signs”
Look back to times in your past when you committed to an exercise routine, stuck to the regimen for a little while, then stopped following through. What else was going on in your life at that time?
Stop Those “Warning Signs” From Turning into Actual “Setbacks”
When you first feel that familiar pull toward scheduling something over your commitment to exercise, turn to a statement or mantra you’ve created ahead of time that addresses any resistance to feel, i.e., “I exercise because I am committed to taking great care of my body and my health. NOTHING is more important than taking great care of me, right now.”
KARL-MIKAEL SYDING, Fitness Expert
Get Enough Sleep
Take care of your sleep throughout the day (i.e., including eating right, managing your caffeine intake, exposing yourself to sunlight, avoiding prolonged sitting)
Focus on Health
Focus on health over aesthetics (mobilize your hips, back and shoulders regularly; do compound movements instead of bodybuilding single joint exercises.
Vary your training (reps, sets, set rest, intensity/weight, and exercise order) for fun and development; breakout of homeostasis instead of getting stuck in a rout and on plateaus.
VISHNU VERMA, Calling Dreams
It doesn’t matter how you do the workout, whether it is hitting a gym or doing cross fit exercise or maybe it’s calisthenics but your first goal should be regularity.
Start by setting your fitness goals. They could be anything; it could be gaining/losing weight or getting in shape. Fitness goals inspire you to push your limits even further.
Promise yourself that from this point on, you won’t eat unhealthy junk food and you will take care of your diet. Eating junk and oily food adversely affects our body and can even nullify a workout.
SAMANTHA SHORKEY, Certified Personal Trainer
Commit to Fitness
Commit to exercising for just 30 minutes a day, four days a week for six weeks. Pick days and times that work for you and your schedule and stick with it, no matter what.
Once you’ve slayed that 30 minute commitment for six solid weeks, make a new six-week goal to increase the intensity of your weekly workouts (and the time if you can) by 15%.
Don’t Guilt-Trip Workout
Never work out because you’re feeling guilty about eating half a pie or because you hate your body and are doing in the hopes of finally “loving yourself.”
CHARLIE SELTZER, Weight Loss and Fitness Expert
Learn How to Deadlift
When learned properly, it is safe and arguably the single best exercise one can do. We know that, even after ALL other variables are accounted for, the stronger you are, and the longer you will live.
Do Not Go All Out Right Off the Bat
Over doing it in the gym on January 2nd and never going back because you are so sore will do you no good in the long run.
Think Before Doing Cross-fit
It sounds cool, but Olympic lifts are NOT designed to be done for high reps to exhaustion. In my experience, most people who do CrossFit end up with either minor or major injury.