Publicado el 16 comentarios

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.

Publicado el 15 comentarios

Top fitness tips to succeed this year.

Top fitness tips to succeed this year

It’s the second week of the new year and I think it’s time to offer some of the best fitness tips to succeed this year. According to statistics some have already abandoned. Do not throw in the towel so soon because this is a long distance race.

Set your goals

Many people skip this part and unfortunately, it is key. First of all, reflect on what you want to accomplish and why you want to do it. Paint a clear picture of your objectives and of what drives you. Write out three or four sentences with what your goals are for the year. Keep the language simple and avoid words like «hope,» «maybe,» and «try.» Instead, use words like «will» and «must.»
Read out loud these two sentences and feel the difference:
A: «I hope to lose 30 pounds and maybe workout 4 times per week.»
B: «I will lose 30 pounds and I must train 4 times per week.»
The second statement is much more assertive and is a more powerful message. 
Your goals should be realistic but it doesn´t mean you shouldn´t be ambitious. W. Clement Stone wisely said:
Top fitness tips to succeed this year

And Bruce Lee reminds us:

Best fitness tips
Consider shifting your mindset from goal orientation to path orientation. You are on a journey to get fit. You set your goals but you still have to walk the path. Enjoy your journey and refer to your objectives often to remind why you started in the first place.

Log your workouts

There are a number of reasons why logging your workouts could be beneficial.
Progression. This is the number one reason to keep a training log. Two huge and common mistakes I see in the gym are those who increase their training volume in huge jumps, likely resulting in injury or burnout, and those who stay stagnant at the exact same weights/sets/repetitions for months and months, and wonder why they aren’t seeing any progress. The principle of progression, one of the seven main principles of exercise, states that overload of exercise should occur in gradual progression rather than in major bursts. Keeping track of your workouts will allow you to analyze your progression, as well as ensure that consistent, yet gradual gains are being made.

Motivation. Similar to keeping a food journal, logging your workouts will help motivate you to continue with your training plan. Knowing that must put in a workout before you can record reps or instead leave the page blank, can be enough incentive. Further, physically seeing the weight add up on paper is motivation to continue making progress with your training.

Keep you accountable. Training logs distinguish wishful thinking from reality. It’s easy to fool yourself into thinking you had a great (or horrible) workout, but by writing down what you did, how you feltgoals achieved, etc. this will tell the real story. Training logs keep you accountable for what you’re doing on a daily basis.

Build confidence. Athletes often take a critical view of themselves, always looking for areas that need improvement. Keeping a log of daily success forces you to recognize your progress and success, and this leads to and builds confidence.

Trial and error. After a particularly successful training cycle in the gym where you made gains, or perhaps a training cycle you struggled through. Having access to particular statistics and notes on your training will aid in building future training plans. Keeping a detailed training log enables you to better find the factors in a good or poor performance. For exampleyou may find your performance flattens when you get less than six hours of sleep, or that after a stressful day at work you struggle with your motivation. You can scrutinize what you have done to look for trends or patterns, so you can make any needed changes.

Training diary

The training log is your own personal history of your training and performances. It can, and should, be used to see what works and what doesn’t for you in training to meet specific performance goals. Most athletes and individuals use training logs to keep track of the basics such as the number of repetitions and weight lifted. Limiting your training log to this basic information is only scratching the surface of the potential of what a training log can really provide.
While each athlete should structure a training log to meet their needs, a good training log might include:

  • The facts of the workout such as the number of reps, weight, miles laps, weather, the time of the workout, etc.
  • Goals for the workout and the extent to which each goal was achieved.
  • How you felt, physically.
  • How you felt, mentally.
  • Hours of sleep the night before.
  • The diet the day before, especially the last meal before the workout.
  • What you need to work on in the future based on today’s results.
  • success from the training session, i.e. what you did well or accomplished.
  • These lessons learned or reminders that can be applied to competition.

There is no single training log template that will meet the needs of all athletes. There are e-versions, pre-populated version, the good old notebook. The point, no matter what type of journal/log you useyou need to take the time to develop a training log in a format that you’ll use and will work for you. Your journal should be unique to you. Your thoughts, your workouts, your ideas are going into there. It should fit YOU.

Practice patience and celebrate small successes

Take your workouts week by week or even day by day. Look at Day 1 and focus only on what you have to do that day. Tomorrow you should only be focusing on Day 2. Keep your mind from wandering and letting the overwhelming future lead you astray. So focus on today.
Many people give up on their resolutions within the first seven days because they don’t see the results they want and grow discouraged. 
I think it’s because they don´t notice the small signs of success, the small wins. If you’ve never trained before and followed through for two weeks, that should be recognized. Also, huge results take time. It’s about keeping track of small wins. You may not lose those 10 pounds quickly, but if you lost 2 pounds, then you’re 20 percent closer than you were before, and you are on the right path. That’s great! 
Appreciate the small improvements you’re making, because without them, the big improvements won’t happen. As long as you look forward, figure out how to overcome the obstacles and commit to being the best you can possibly be. Each day you finish, you get one step closer. 
Fitness tips

Get yourself help

What Kris Gethin, The Rock and J-Lo have in common? They all have trainers (actually, Gethin has three.) 
Recently, the Rock posted a photo of himself in «movie-shoot-ready» shape, explaining that it took 18 weeks of extremely disciplined diet and exercise (he travels a lot so will often be found working out at 2:30 AM somewhere).
Also notice in his caption: He has an entire TEAM of people devoted to supporting him.
It’s the Rock’s FULL TIME JOB to be in shape. People pay him money (a lot of money) to be jacked, and then an army of other professionals is along for the ride to make sure he does it.
Regular people often think that:
 
  • this is a realistic outcome for an average person.
  • that they could a pro fit level eating and exercising into a normal life.
  • that they need to do everything themselves, and
  • that there’s something wrong with them if they can’t do everything themselves.
It doesn´t work that way. This is not a normal life or outcome.
No knock on the Rock, but do you think he (or anyone else) would stay on such a strict diet and training schedule if he wasn´t getting paid to be jacked? If he didn’t have a team helping him?
He has kids and a wife. What if he was just a regular dude with a commute and and high-stress job with long hours, and had to mow his own lawn?
 
Don’t know where to start? Just want someone to tell you what to do? There will be plenty of moments with self-doubt, and having the right people in your corner can mean the difference between success and another year of looking back, wishing that you’d achieved your goals. You don´t have to do this alone. Having a trainer will help you stay motivated, hold you accountable, and give your best day in and day out.

Follow these simple tips and make this year your best EVER!

Publicado el 15 comentarios

wheelchair exercises

Wheelchair Exercises – Best Way to Support Your Independence on Wheelchair

Have you or any of your friends or family been caught with any disability or limited mobility and they are
getting feelings of loneliness, depression, lack of independence and are not able to engage in normal
day-to-day activities? Then leave your frustration as we’ve got the best wheelchair exercises for you!

Here BestRatedDocs.com presents a quick visual guide to some of the best exercises for individuals and
seniors in wheelchairs.

These wheelchair exercises can serve you not just an active lifestyle, but also with numerous health
benefits. You can check out aerobic wheelchair exercises meant for daily basis, muscle-strengthening
exercises, wheelchair exercises for elderlies, and more. While performing these exercises, you don’t
need any assistance and these exercises will support your independence of wheelchair.

You might be on a wheelchair because of an injury, weight problem, disability, or illness, but these
exercises can be the best way to boost your mood, alleviate stress, and strengthen the body muscles.
If you have any concerns then you may consult a doctor before beginning your exercising program. Also,
people with other health issues must consult with their healthcare professional before engaging in a
cardiovascular or resistance exercise program.

Check out the wheelchair exercises for yourself below. Don’t let your wheelchair limit your lifestyle,
happy exercising!

wheelchair exercises

Infographic courtesy of BestRatedDocs.com

Dr. David Taylor

Dr. David Taylor

Dr. David Taylor is a medical professional and an avid blogger. He holds an M.D. from Drexel University; a Ph.D. from Indiana University School of Medicine.

Dr. David loves to utilize technology to improve healthcare and he does it daily through
BestRatedDocs.com. He founded the company in 2016 with the vision to make the discoverability of the best healthcare facilities & best products simple and easy.

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Guest post at Go Allied Athletes

Hello, dears!

I´m thrilled to tell you that I´ve been invited to a Q&A post at Go Allied Athletes. Margaret and Evan are two amazing bloggers and athletes that I strongly recommend you to follow. Go Allied Athletes is a forum where athletes share their experiences, and I feel honored with this opportunity to contribute to the community.

Do you want to know how´s my typical client and how do I motivate clients? Read it at Go Allied Athletes!