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7 Lockdown Tips for Weight Control

Whether we like it or not, most of us are stuck at home for now. This means that we’re getting less exercise, snacking a lot more, and stressing ourselves out. Under these circumstances, weight gain may seem inevitable and weight control almost impossible. But, here’s a reminder. Life hasn’t come to an end, it’s only on pause, and you still want to be beach ready when this is all over. So, instead of wallowing in self-pity or despair, seize this downtime as an opportunity to refocus and put yourself first. Staying focused on weight control or weight management is far from impossible and here are 7 simple weight control tips to help you get started.

Simple Tips for Weight Control During the Lockdown

Staying focused on weight control or weight management may seem almost impossible right now, but it’s not. Here are 7 simple tips for weight control during the lockdown.

1. Meal Prep Matters

Without your regular commute to work and the need to juggle an insane workload, the need for meal planning can seem redundant. In truth, meal planning is even more important during the lockdown. A study published in The International Journal of Behavioral Nutrition and Physical Activity shows that meal prep can significantly improve diet quality, food variety, balanced nutrition, and weight control. Meal prep allows you to gain greater control over your diet, in terms of both nutrition and portion control. After all, it’s easier to stay the course when you have your food portioned out and ready in advance.

2. Order Healthy Takeout

Most of us have switched, almost entirely, to cooking meals at home. Aside from the fact that it’s a healthy choice, it’s also one that we’ve been forced into as most local restaurants have been shut. That said, many restaurants still offer takeaway and home delivery services. Ordering takeout is perhaps the best way to break the monotony of eating your own home prepped meals and to support local restaurants during the lockdown. Just make sure that you’re mindful about your food choices, opting for green salads and grilled meats instead of deep fried foods, burgers, and pizzas. Be sure to also watch how much you eat, as restaurants tend to serve oversized meals that are actually meant for 2 people.

3. Avoid Emotional Eating

With the uncertainty around us and the loneliness of social distancing, many of us are struggling to cope with comfort food. While snacking can be a great way to avoid overeating and to maintain healthy body weight, stress eating or emotional eating can be extremely unhealthy. Indulging in unhealthy junk foods frequently will inevitably lead to weight gain and a whole lot of health risks. At the same time, it won’t do you much good in terms of boosting your mood as the mood boost is only temporary, but you’re then left with guilt and even stronger food cravings.

4. Fill Up With Fiber, Complex Carbs, and Proteins

If you’re trying to keep a check on body weight, sugar and simple carbs are the worst things to put in your body. Foods that are high in sugar and simple carbs will cause a spike in blood glucose levels. Not only does this increase fat storage, but it also increases the frequency and severity of food cravings. This means cutting back on most ultra-processed foods, especially cookies, donuts, and other desserts. Complex carbs from fresh fruits and veggies are healthier choices and will also increase your fiber intake, keeping you satiated for longer. Healthy proteins from lean meats like chicken, turkey, and fish or eggs will also help to reduce food cravings and the risk of overeating.

5. Try Mindful Eating

You’ve probably heard of mindfulness meditation, which is a meditative practice that helps cope with stress, anxiety, and depression. While mindfulness will obviously help cope with lockdown stress, it can also be applied to eating. Mindful eating is the practice of eating in a more focused manner, paying greater attention to your body and to your food. It trains you to become more attuned to your body, helping distinguish between hunger and cravings, creates an appreciation for healthy food, and lowers the risk of overeating or making poor food choices.

6. Keep Moving

There’s no denying the fact that it’s harder to workout and stay motivated when every neighborhood gym is shut. They will be back eventually, but in the meantime you can work up a sweat at a home. You can use online workout videos and tutorials to find routines that are perfectly suited for you. Most of these home workout programs don’t require gym equipment or props, but they can be pretty intensive. In fact, many Instagrammers and other social media users have embraced lockdown fitness challenges to get in shape during the shutdown.

7. Don’t Skimp on Sleep

Sleep may seem like the least important thing when you’re focused on controlling your weight, but you couldn’t be more wrong. Sleep has a direct impact on the levels of hormones that regulate hunger, with studies showing that sleep deprivation or poor sleep quality can increase food cravings and the likelihood of weight gain. Aside from weight gain, the lockdown would be a good time to catch up on sleep because of its impact on immunity, which is perhaps your best defense against coronavirus infection.

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Start Your Fitness New Year’s Resolutions Now or Regret Later On!

Reality of Setting Fitness Goals

That old saying, how there’s no better time to start things than today, couldn’t be more appropriate in the case of fitness resolutions that people tend to set as the New Year approaches. But leaning on one moment soon doesn’t make any real sense if you come to think about it. If we were to get real and completely honest with ourselves, we’d have to admit that we’re only using a particular date as a motivation to start taking better care of our health through fitness that’s currently lacking from our lives.  

But this is also just a comfortable way of delaying what we should have already done by now. If you visit dedicated websites like gym-expert.com daily and you set higher New Year’s fitness resolutions, this doesn’t necessarily mean you’re also going to’ do it. So why not get ahead of times, and use the present as the perfect time to start our fitness training?

Get a Head Start

Let’s face it, waiting for January 1st to start daily fitness sessions is nothing but procrastination. Even studies have shown that a demoralizingly low number of persons that use this time to set a goal end up doing it. Think about this and your health, and try to set new fitness resolutions for today! This way, on January 1st, you will have already reached a daily fitness routine, and you can use that moment to start improving it.

Develop a Routine, Make a Plan, But Start Small

Yes, we’ve said routine, and even though this word has a negative connotation in day-to-day life, in matters of fitness training, it’s a great thing for your health. And nobody says you have to go big on fitness exercises right from the start. If you set the standards too high, you might get disappointed and feel tempted to drop the whole thing and once again wait for the New Year to put your fitness resolutions into practice.  

So what you should do is to come up with a relatively easy fitness routine, plan it across the entire week, and start doing it bit-by-bit. An excellent way to do this would be by picturing your ideal number of pushups, planks, or abs, cutting it down to half, and start the resulted fitness plan right away.  

The Season Can Steal Your Motivation

Weather plays an essential part in our lives. It is known to influence our mental health and general mood directly. Especially cold seasons can have a pretty negative impact on your motivation. Since it’s so cold outside, you might be less inclined to get out of the house only to go to a fitness gym.

But you shouldn’t let the season interfere with your newly set fitness resolutions. You can work out just as well indoors, and if you tend to get depressed when you look outside the window, simply drop the curtains!

Starting Now Should be Important to You

We really can’t stress enough the importance of “now,” and living in the moment. You must find the mental strength to ignore that comfortable part of your brain telling you that tomorrow is the best time to start. Or that the New Year is the perfect occasion to set your fitness resolutions. It is just our way of deceiving ourselves, usually out of commodity, laziness, or sheer unwillingness. And there’s no better time to start fighting this than now!

Enjoy the Empty Gym

The weather outside also influences the traffic of most fitness gyms directly. Especially during cold, harsh winters, these can be pretty low populated, if not empty. However, you shouldn’t see this as a downside, on the contrary! You should enjoy the fact that you have the entire gym all for yourself. No eyes on you, no waiting in line for one particular fitness machine, no one but you, having all the space and freedom to put your new fitness resolutions into practice.

Find Your Support System

However, if you have the type of personality that doesn’t go well with solitude, or you’re the type that loses motivation quickly when left on your own, that you should find a system to keep you continuously motivated. When it comes to fitness, nothing could be more appropriate than a fellow gym buddy. You can work out together, help one another and most importantly, motivate each other through friendly fitness competition.

And if by any chance you can’t find anybody to go to the gym with you regularly, then you could ask a close friend or a family member to check up on your fitness progress. Alternatively, you could also consider buying a smartwatch or a fitness band, as most of the models out there have advanced fitness features that will monitor not only your progress, but also your health. 

Conclusion: Track Your Progress and Enjoy

In the end, nothing can be more satisfying and rewarding than getting noticeable results and becoming aware of your progress. So, monitor and keep track of your fitness sessions, and it won’t be long before you find yourself surprised by how much you’ve come along. And when this happens, you will no longer need any New Year’s fitness resolutions at all!

Randolph Ray

Randolph Ray

Writer at gym-expert.com and a Nutrition & Fitness expert. Passionate about exploring and writing about healthy food habits, fitness things, and other related stuff.

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Staying Active: Advice for Seniors Seeking a Healthy and Rewarding Lifestyle

According to the Department of Health and Human Services, nearly 20 percent of the total population will be in the 65-and-over age bracket by 2030. That means Americans are living longer, and they’re living healthier as they age. It’s certainly a heartening trend, but older adults must be well-positioned to take advantage of a longer, more robust lifespan than their parents enjoyed. That means taking control of your physical and mental health (and using some technology) so you can enjoy a healthy and enjoyable quality of life – the kind you’ve earned through years of hard work. 

Healthy environment


One of the most important steps toward a healthy and active senior lifestyle is a safe, well-ordered home environment, a living space that makes it possible for you to be you without feeling restrained by fear for your physical well-being. That means arranging each room so pathways are clear and unimpeded by tripping hazards. Furniture should be arranged so you have clear passage from room to room. Cords, shoes, rugs and general clutter should be disposed of or kept in a safe storage space. And establishing an uncluttered home will alleviate stress and anxiety, leaving you better able to focus on reading, doing crosswords or jigsaw puzzles, journaling, meditating and other activities that help maintain mental acuity. 

An organized home environment also makes it easier to engage in activities that’ll help you take control of the mental and physical aspects of your life. This includes exercising. You’ll have the space you need to enjoy cardio or strength-building exercises, or you can even incorporate an exercise like yoga and achieve the flexibility and enhanced range of motion it can confer. Yoga’s many poses improve spinal flexibility, giving you a strong core upon which to build. You can even use some yoga apps that are great for beginners like Daily Yoga and Down Dog.

Branch out

To continue on an improved wellness path, try branching out into other pursuits that you enjoy, like walking and gardening, and give interesting new forms of physical engagement a try, such as Tai chi, a relaxing and meditative form of exercise that improves cardiovascular health, supports the immune system, and helps seniors improve concentration. Exercise that can be done as part of a social group is one of the best ways to maintain a healthy lifestyle, so look into group yoga, swimming or water aerobics classes that are perfect for friends to enjoy together – it’s a lot more fun when people you love being around are involved!

Some seniors find that using a fitness tracker is a great way to monitor their progress and health as they engage in new activities. A fitness tracker can measure the basics like distance traveled and steps taken, but some of the newer devices can measure more advanced metrics like your heart rate and sleep quality. Smartwatches and fitness trackers can also help keep you safe while you work out. For example, the Apple Watch Series 4 has fall detection and will give you high and low heart rate notifications. If you prefer a lower-priced option, the Fitbit Blaze watch has GPS, a large display, and a battery that lasts up to five days

Healthcare coverage


As you age and enter the Medicare system, it’s important to understand your insurance options and how to get the coverage that best meets your needs. You may be aware that there are gaps in Medicare, though you can find ways to plug the gaps with Medicare Advantage, which provides dental and vision insurance, in addition to membership access to fitness facilities across the country. Do some research about plans available to learn more about various types of coverage and whether you could benefit.

Educate yourself

Few things engage your mind quite like learning about a subject you find really fascinating. Many seniors enjoy going back to school by enrolling in free online classes at local community colleges or online universities. Colleges in all 50 states offer such opportunities and many seniors are even able to earn degrees by taking advantage of free courses. Continuous learning keeps the brain active and healthy in many ways. In fact, your brain grows new cells and establishes new connections every time you learn something new. For older adults, learning strengthens memory and sharpens problem-solving abilities. In many cases, it even helps stave off the debilitating effects of Alzheimer’s and dementia. 

Social engagement

Studies have shown that older adults benefit significantly from regular social interaction. Spending time with friends is emotionally reinforcing and provides opportunities for physical activity (e.g., golf, walking) as do mentally stimulating games like bridge, bingo, Sudoku, chess and checkers. If you enjoy music, look into joining your church choir or a community-based musical group. 

There’s really no secret to leading a healthy mental and physical life as an older adult. Staying active is the key, and that can be difficult for many seniors. The important thing is to find ways to start small and build gradually, with the help and advice of a healthcare provider. You should have every expectation of enjoying a rich and fulfilling life as you age – after all, 65 is just a number.

Jason Lewis

is a personal trainer and the primary caretaker of his mom after her surgery. He created strongwell.org and enjoys curating fitness programs that cater to the needs of people over 65.

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5 Things You Should Be Doing Before and After an Intense Workout

5 Things You Should Be Doing Before and After an Intense Workout

5 Things You Should Be Doing Before and After an Intense Workout

Exercising is one of the most important habits that a person can develop. Regular workouts help the body to build strength and muscle, fight off diseases and remain healthier overall. While working out is an integral part of losing weight and staying healthy, there are other things that can be done to help facilitate this process. Here are five things you should be doing before and after an intense workout. 

1. Sleep 

When trying to lose weight or gain muscle, people tend to forget the importance of sleep. Even the most dedicated people will focus all of their attention on diet and exercise. While these are two critical components of a great routine, sleep cannot be forgotten. During this time, the body is able to repair worn-down muscles and other cells within the body. Sleep is also a time when the brain can reset to ensure all bodily functions are running smoothly and properly. This recovery opportunity becomes even more important when undergoing intense workouts. The body needs more sleep and rest when more energy is being used. Experts recommend around 8 to 9 hours of sleep per night for adults. 

2. Hydrate! Hydrate! Hydrate! 

Preparing a healthy diet is a critical component of maintaining a good physique and making the most of an intense workout routine. However, many people make the mistake of stopping there and paying no attention to proper hydration. While calories are critical, it can be argued that hydration is even more important. After all, the body can survive for twice as long without food as it can without water. As the primary energy source for the human body, the importance of proper hydration should be clear. It is recommendable to be consuming water before, during and after an intense workout routine. 

3. Stretching 

Exercising doesn’t have to start and end in the gym. There are still exercises and movements that can be performed before and after the primary routine. Those who workout and forgo stretching are on a collision course for trouble. When people exercise, their muscles are being stressed, pulled and flexed. While this stress can promote growth and an increase in strength, there are some other components involved. Before and after a routine, it is important to stretch the body parts and muscles that are involved in that day’s exercises. Refusing to stretch can lead to pulls, tears or other potential issues. Stretching only requires a few minutes of time and can lead to a world of benefits. 

4. Tracking 

It is helpful to imagine a workout routine like a plan of attack. The exercises used during the routine can be likened to specific chess moves. Each movement is a small step towards an overall goal for the workout. Whether the goal is to lose weight or build muscle, each exercise in the workout routine should be working towards that goal. A great way to achieve this plan of action is by tracking your progress. These logs have been proven to increase the chances of people achieving their goals. Planning can be done before a workout by outlining the routine for the day. After the workout, it is important to write down whether the performance lived up to expectations or fell short. This tracking helps individuals to track their progress and make adjustments when needed. Without this overview, people are essentially working in the dark without a clear direction. 

5. Supplementation 

With proper hydration, an intense workout routine and a clean diet, most people would assume their fitness goals are maximized. In reality, there is still more that can be done to help those goals become a reality. Supplements help the human body to receive vitamins, minerals and other components that are hard to get through a normal diet. There is a massive supplement industry that provides these types of products specifically for those undergoing intense workouts. Creatine is one such supplement that can be taken before a workout. Creatine helps to produce more ATP, which is an energy source within the cells. Protein powder is another excellent supplement that can be taken before and after a workout routine. 

Creating a great physique and staying in shape doesn’t have to be complicated. It is important to remember that an intense workout routine isn’t enough. These five habits can be performed before and after a workout help maximize the effects of an intense routine.

Brittany Waddell

Brittany Waddell

Brittany Waddell is a contributing writer and media specialist for RightFit Personal Training. She often produces content for a variety of fitness blogs.