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Fitness

How To Avoid Injuries In The Gym

December 8, 2020 By lyndsinreallife Leave a Comment

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Nothing will damage your fitness progress more than an injury. However, injuries in the gym can easily arise. This is especially the case if you do not warm-up correctly or follow the correct technique for the workout you’re doing. Keeping that in mind, we are going to take a look at some of the different things that can cause an injury in the gym and, therefore, how to avoid such scenarios from happening. 

  • Make sure you follow the correct technique – The first thing you need to do is make sure that you do your exercises with the correct form and technique. This is where a lot of people go wrong. If you carry out an exercise incorrectly, this can end up putting unnatural pressure on muscles and bones.
  • Warm-up before your workout – We are all told about the importance of warming up before we workout. However, there are a lot of people that fail to take this advice. You need to warm-up to ensure that your muscles are ready for your workout. If you don’t, you could easily end up suffering from an injury.
  • Vary your workout – You are advised to vary your workout to reduce the chance of an injury because this will mean that you are working different muscle groups, which is important. This will also help you to keep your motivation levels high as well, as it makes sure you don’t get bored.
  • Stay hydrated – In addition to the advice provided thus far, you need to stay hydrated. After all, when we work out, we sweat, and this means that some of those critical fluids our body needs to take us through the workout program are lost. It is imperative to replace these fluids, and that is why drinking plenty of water comes recommended. Don’t forget that having enough electrolytes is part of proper hydration.
  • Make sure the workout equipment is secure – It’s the gym’s responsibility to maintain their workout equipment. If something doesn’t seem secure or set-up how it should be, don’t use it. Click here if you need advice, especially if you have been injured while at the gym and believe it’s not your fault. 
  • Have rest days – A lot of people don’t want to have rest days because they feel like this is simply going to slow them down on their quest to achieve their fitness goals. However, rest days are of huge importance. If you do not rest properly, you are only going to put added strain on your muscles. Your muscles will not have time to repair and this is how serious injuries can happen. Plus, if you think about it, you’re going to halt your progress even more if you find yourself unable to work out at all, right?

There are a lot of different scenarios that can result in someone getting injured in the gym. However, if you follow the advice that has been discussed, you can help prevent any injuries and accidents at the gym!

Thank you for reading!

Filed Under: Fitness Tagged With: gym, injury, workout

Beauty Fitness Health Lifestyle Travel

The Only Holiday Gift Guide You’ll Need in 2020

December 6, 2020 By lyndsinreallife Leave a Comment

the only holiday gift guide you'll need in 2020

Whether it feels like it or not, the holidays are here. I know for me, it still feels like March (thanks pandemic/COVID-19). Luckily though, the holidays can be a happy time, full of love and cheer. And although this year definitely looks different, and many of us won’t be traveling to see our family and friends, that doesn’t mean we can’t think of our loved ones and surprise them with a gift!

I love gift giving (is that cliché to say?). I especially love when the recipient doesn’t know they’re getting a gift. I put a lot of thought into what I choose for each person, and I’ve done plenty of research on 2020’s top gifts. To save you some time, I’m sharing some of these gifts with you! Whether they’re things you want to gift to loved ones, or things you want to gift yourself (hello self-care), there’s something for everyone on this list. Enjoy!


FITNESS + WELLNESS

  • NOURISHED Vitamins

Nourished Vitamins are multivitamins that are made completely by YOU! There are 28 different vitamins to choose from. You pick the seven that you want (or you can take a quiz and get a stack built for you!), and your vitamin is 3D printed into a gummy! I love love love Nourished vitamins, because with most multivitamins, there are things that I don’t need, instead of the things I do need. But Nourished lets me choose! I built a stack geared toward mind, immunity, heart health, and hair growth. You get 28 gummies individually wrapped (with your name on the wrappers, how fun!), and can get monthly boxes auto sent to you when you’re running out.

Nourished Vitamin Stack blog review
Nourished multivitamin stack blog review holiday gift guide

**NOTE: the individual wrappers contain ZERO plastic, and they are compostable! I try my best to buy from companies that are eco-friendly, so Nourished is a win-win. The gummies are also sugar-free and vegan.

Nourished multivitamin stack blog review holiday gift guide

**DISCOUNT: First time customers receive 50% off a one-month subscription with code LAUNCH50 (or receive free shipping on a three-month subscription box) @ https://us.get-nourished.com!

  • Medterra CBD Oil

Medterra CBD oil (Cannabidiol oil) is probably the best gift you can give, because it has a plethora of uses! CBD can help alleviate things like pain, anxiety, and insomnia. It’s also recommended for overall well-being.

The Medterra CBD products I regularly take/use are: The Keep Calm and Sleep Tight gummies, Liposomal Good Morning capsules, 3000mg tincture, and the rapid cooling pain relief cream.

**DISCOUNT: Get 20% off your order by using code: lyndsay20 at medterracbd.com!

Medterra CBD oil gummies
Medterra CBD good morning capsules blog review

  • Dosha Mat

The Dosha Mat is an acupressure mat that can help everyone, and for so many different reasons! It’s perfect for those who suffer from migraines, depression, anxiety, sciatica pain and more. Get more info about it here!

dosha mat acupressure mat
  • Perfect Hydration

For all the water lovers in your circle, Perfect Hydration water is, well, perfect! Perfect Hydration is 9.5+ pH electrolyte enhanced water that works great for those who are active and on-the-go. People forget it’s not only water that we need to hydrate ourselves, we need electrolytes as well. The water is also alkaline, which means you’re getting essential minerals!

Perfect Hydration 9.5+ pH Electrolyte Enhanced Alkaline Drinking Water

  • Jumpstart Energy Shot

Jumpstart Energy Shots are perfect for those seeking more energy + better focus, especially if they’re on-the-go! Jumpstart is meant to be taken before workouts or sporting events because it boosts natural performance. It provides a healthy “pick-me-up”, as it gives you vitamins and nutrients without all the sugar. Get a 12-pack (regular or grape flavor) here!

Jumpstart energy shot for focus


TRAVEL

  • EGGTRONIC Laptop Power Bank
eggtronic laptop power bank holiday gift guide

For your loved ones who are always working while traveling, the EGGTRONIC Laptop Power Bank is a perfect gift! This power bank is a USB-C ultra fast battery pack that charges your laptops, phones, tablets, and any other USB-C and USB devices. It looks extra stylish with its canvas covering, and it’s slim enough to fit right in your bag!

eggtronic laptop power bank holiday gift guide


SELF-CARE

  • Alleyoop
pictured from top left: hold tight [setting spray], 11th hour in baby pearl [eyeshadow stick that I use as highlighter], pen pal 4-in-1, slow your roll in sage [aluminum-free deodorant], bottoms up [biodegradable body cleansing cloths]
pictured from top left: hold tight [setting spray], 11th hour in baby pearl [eyeshadow stick that I use as highlighter], pen pal 4-in-1, slow your roll in sage [aluminum-free deodorant], bottoms up [biodegradable body cleansing cloths]

Alleyoop is probably my favorite company ever. Based in Los Angeles, Alleyoop is a women-founded and women-run beauty company dedicated to taking care, not time. Their makeup and body care products are multifunctional, time-saving, compact, and TSA-approved. They’re all cruelty-free, as well as free of parabens, latex, aluminum, and phthalates. I honestly can’t say enough good things about Alleyoop!

**DISCOUNT: Right now, Alleyoop is having a promo where when you bundle 3 items, you get 15% off PLUS one of their BRAND NEW cosmetic bags! Use code: BYOB @ meetalleyoop.com!

the cosmetic case you get for free during alleyoop's current promo. use code BYOB. image borrowed from meetalleyoop.com
the cosmetic case you get for free during alleyoop’s current promo. use code BYOB. image borrowed from meetalleyoop.com

I have almost all the Alleyoop products, and still, I’m going to buy duplicates just because this deal is SO GOOD! And be sure to check out the other Alleyoop products that aren’t shown here! [multi-mood lip trio, all-in-one razor, tip off makeup removing swabs, and SO. MUCH. MORE.]

pictured from top: multi-tasker 4-in-1 brush [sponge for concealer, + blush, brow, and eyeshadow brush], pen pal 4-in-1 [eyeliner, brow liner, highlight, and lipliner], stack the odds in sassy pants [blush, contour/bronzer, highlighter, + mirror]
pictured from top: multi-tasker 4-in-1 brush [sponge for concealer, + blush, brow, and eyeshadow brush], pen pal 4-in-1 [eyeliner, brow liner, highlight, and lipliner], stack the odds in sassy pants [blush, contour/bronzer, highlighter, + mirror]
multi-tasker 4-in-1 brush + stack the odds multi-use face palette in sassy pants
multi-tasker 4-in-1 brush + stack the odds multi-use face palette in sassy pants

  • STELLARGIRL

STELLARGIRL is a relatively new company & platform for strong and like-minded women to connect and help each other be, well, stellar! They created a glimmer lotion (3 years in the making) that is pretty awesome. It’s hella hydrating and the glimmer definitely pops. This is a must-give for your friends and family who love to shine! Get your Glimmer Lotion here.

STELLARGIRL glimmer lotion


PET

  • Fetching Fields Plant-Based Treats

Fetching Fields dog treats are the perfect stocking stuffer for your pup (or for a friend with pups)! They are human grade, certified organic, plant-based treat bars that are made in the U.S., with your dog’s wellness in mind. They’re also gluten-free, non-GMO, and kosher.

Fetching Fields Plant-Based Treats
fetching fields trekking tails plant-based treat bars. there are 3 different flavors: trekking tails, sit & stay, and on vacay.

We don’t follow a plant-based lifestyle, but my dog Archie LOVES these treats!! It’s really great because Archie is picky AND smart, and he refuses to eat anything plant-related. With FF, Archie is able to get the nutrients he needs. The bars are nice because they are easily broken into 10 pieces, and are individually wrapped for extra convenience when you’re on-the-go.

Fetching Fields Plant-Based Treats
Archie trying really hard to not eat the treat while I was taking pictures; do you see his little tongue?!

Get Fetching Fields treats on Amazon or their website!

  • Whistle FIT Health and Activity Tracker
whistle dog tracker
whistle FIT pet tracker

The Whistle FIT pet tracker is pretty great! Our pup Archie has been wearing one for years. He’s fairly active and it’s cool to track and see when he was active and when he was resting (especially when he’s at the sitter). Whistle Labs also makes the new Whistle GO Explore, which looks amazing!

whistle FIT pet tracker instagram
https://www.instagram.com/p/BvA-paRBXar/?igshid=1dc4uv4efskgq

**DISCOUNT: Get your Whistle FIT here, and be sure to select the “save 15%” coupon!

  • Medterra Pet CBD

In addition to CBD for humans, Medterra makes CBD products for pets! Medterra offers tinctures and treats for both dogs and cats. We use the tincture (beef flavor) because it’s easy to either put the oil on Archie’s food, or put it directly in his mouth. The treats are great too though; they’re convenient and easy to take anywhere!

medterra pet cbd

**DISCOUNT: Use code lyndsay20 for 20% off Medterra CBD pet tinctures and treats @ medterracbd.com/category-pets!


TEACHING

  • Outschool Gift Cards

Outschool is an online education platform for kids aged 3-17 that offers all kinds of classes taught by teachers of various backgrounds. It’s nice because classes are offered at different times throughout the day, so you can always find something for whatever availability your child has. The cost of the classes are set by the teacher, and often, they will have promos such as discounts or sometimes even $1 classes.

I’ve been teaching with Outschool since the summer and it’s honestly a really great platform! I teach math, and right now I am teaching a 4-week course called “Fun With Fractions (& How They Relate to Decimals and Percents)“, as well as a one-time class by the same name.

fun with fractions outschool class

**DISCOUNT: Sign up your kiddo for Outschool and get $20 in credit just by clicking this link!

I hope this gift guide is helpful and you find some great gifts for your loved ones! Comment below if there’s anything you think I should add 🙂

Thank you for stopping by!

// Find me on Instagram //

Filed Under: Beauty, Fitness, Health, Lifestyle, Travel Tagged With: beauty, christmas, health, holiday, holiday gift guide, travel

Fitness

How To Get Guaranteed Results When Exercising

November 24, 2020 By lyndsinreallife Leave a Comment

Pexels – CC0 License

It’s no secret that regular exercise is good for your health. So many studies show that exercising can prevent health problems and aid common issues like chronic pain. But, many of you want to work out to see results. As such, it’s demotivating when you try hard and see no changes in your body. From here, you stop exercising – which is a detriment to your health. 

How do you see guaranteed results all the time? Believe it or not, it’s not that difficult!

Know Your Goals

The first step is to understand your specific fitness goals. Do you want to maintain your weight? Are you hoping to lose weight or gain muscle? Do you want to be free from chronic pain? All of these goals are different and require different exercise regimes. By figuring out what you want to achieve, you can start putting together a program that targets them. This ensures you don’t waste time doing things that won’t provide the right results. 

A great example is someone who wants to gain muscle but only does cardio workouts. You won’t see the desired results, so you’ll get demotivated very fast!

Find Out What Works for Your Body

We’re all different, and some people respond to certain exercises better than others. It’s very scientific and relates to muscle fibers and all that jazz. Still, with companies like Dynamic DNA Laboratories, you can figure out what type of exercise suits your body the best. Effectively, you send a blood test to companies like this and they analyze it to see how your body responds to different stimuli. 

In essence, you learn what you should be doing. It’s a great way of making your body more productive when exercising. Again, it’s all about avoiding things that don’t bring you the benefits you’re after. 

Be Consistent

The third step is to be consistent. This relates to both your fitness routine and diet. You can’t eat healthily for a week and then go back to your old habits. It won’t provide the results you want to see! Likewise, if you exercise once a week, don’t expect to see the desired results you’re after. 

Consistency is key, which is why many people hire personal trainers or find online training programs. I definitely recommend this as you can get a program that tells you what to do and when to do it. There’s a sense of accountability there, but also a schedule. Most people lack exercise consistency because they don’t have a plan and just wing it all the time. 

It seems too good to be true – are these three things all you need to see results? Well, yes! Exercise and health are very simple things that have become overly complicated with time. If you want to see results, you need to define your goals. This lets you know what type of exercise you should be doing, and what diet you need to follow. Then, find out what your body responds best to and stay consistent with your training program. Good luck!

Thank you for reading!

Filed Under: Fitness Tagged With: exercise, fitness, health

Fitness Health

Actionable Steps To Make Your Fitness Goals More Attainable

October 8, 2020 By lyndsinreallife 1 Comment

Are you struggling to reach the next level in your training sessions, or do you feel like your progress has stalled? If you’re on a mission to achieve fitness goals, here are some actionable steps you can take to make your targets more attainable. 

Image credit: https://www.pexels.com/photo/rope-jumping-ropes-human-training-28080/

Targeted exercises and activities

There are myriad activities and exercises you can engage in to get fit nowadays. While it’s beneficial to vary your workouts and make training fun, it is also advantageous to tailor your training regime to match your objectives. Think about what you want to achieve. If you have a clear goal, for example, to get fitter, to build muscle, to tone up or to improve your endurance and stamina, you can follow a plan aligned to these targets. If your main aim is to run a marathon, it makes sense to focus on exercises that increase endurance. If you want to burn fat and increase muscle mass, combining cardio and weight and resistance training will help you reach your goal. 

Working with a trainer

Sometimes, it can be difficult to reach peak levels of performance without encouragement, guidance or a little healthy competition. If you’re struggling to get to where you want to be, it’s worth thinking about taking part in group sessions to introduce a competitive element, training with a buddy or hiring a personal trainer. When you feel like the tank is empty, a good trainer will be able to squeeze that extra 5 or 10 percent out of you and they can push you to do better without putting you at risk of injury or burnout. Working with a trainer can also motivate you if you feel like you’ve run out of ideas for your training program, or you’ve lost confidence in being able to reach the next milestone. 

Diet

Exercise is incredibly beneficial for your body and mind, but it’s not the only element of good health. To perform in the gym or on the sports field, you need to make sure that your body has sufficient fuel and that you take essential vitamins, minerals and nutrients on board. If you’re training with a specific goal in mind, you may also want to consider using supplements, but it’s important to seek advice from your trainer or doctor first. Sometimes, people try to increase exercise at the same time as reducing calorie intake and portion sizes to lose weight. It’s crucial to get the balance right if this is your target. Often, making changes to your diet will enable you to eat more without putting on weight because you’re eating nutritious foods that have a lower calorie content. 

Rest

It’s understandable to assume that the more you train, the closer you’ll get to your goal, but there is such a thing as overtraining. Allow your body to rest and recover to prevent injuries and enhance performance. You can take the odd day off or use rest days to enjoy low-intensity exercise, such as swimming or going for a walk. 

If you’re struggling to reach your fitness goals, don’t give up! Take these tips on board to make your objectives more attainable. 

Thank you for reading!

Filed Under: Fitness, Health Tagged With: fitness, fitness goals, health

Fitness Health Las Vegas

Working My Way Toward Wellness with Stretch Therapy – Week One

September 19, 2020 By lyndsinreallife 1 Comment

I’ve been experiencing some kind of chronic pain for at least 5 years. My worst pain is in my low back, followed by hip pain (in both hips, but mainly my right hip), and as of the last year, my right neck/shoulder (thanks to surgery and at least one wonky nerve).

In Las Vegas (Summerlin specifically), there’s a stretch therapy studio called Kika Stretch Studios. I think it might be my saving grace!

At this studio, a highly trained Kika therapist gently assists the client with stretching. I’d say Kika stretch therapy is a mash up of yoga, Pilates, physical therapy, and massage therapy (4 of my favorite things!). The stretch sessions are designed to relieve the body of muscle pain, tension, and fatigue.

“Revive your body and ease your mind. The Kika Method© is meant for anyone who wants to move and feel the natural way that you were designed to.”

Kika Studios Website

I’m starting a 5-week wellness journey where I’ll participate in a Kika stretch therapy session every Friday (after the busy work week and before the relaxing weekend!). The stretch therapist I’ll be working with is Tamara.

I’m really excited and can’t wait to share all about my experience and progress – I hope you choose to follow along with me! I’ll be posting here on my blog, as well as my Instagram and Facebook pages.

Be on the lookout for a “first session” post in a couple days!

Filed Under: Fitness, Health, Las Vegas Tagged With: Kika Stretch Studios, stretch therapy, The Kika Method, wellness journey

Fitness

How To Find A Worthwhile Fitness Community

August 18, 2020 By lyndsinreallife Leave a Comment

Pexels – CC0 License

Social support is one of the biggest motivators for a wide range of reasons. Think about it this way. You know you need to change and start working out to get healthier. A friend agrees with you, they’re in the same predicament. You decide that it would be better to work out together, to help one another push past the limits you might otherwise artificially place on yourselves.

You set the date. You’ll attend the gym at 8am on a Thursday. When Thursday morning rolls around, and you feel tired, what will you do? Call it off? But you’ve been waiting all week for it. No, you choose to push through so as not to let your friend down. They decide to do the same. Repeat this five times, and you have a habit. Repeat this ten times, and now dropping out becomes even harder. Repeat this thirty times, and you have a close friend and workout buddy you can measure results together with.

Community is powerful like that. It can help you become your best self. But how can we find the best community, in all manner of fitness considerations? With the following advice:

Try Reddit

Reddit is a golden resource for many reasons. If you have a particular plan or program that you follow, from Couch 2 5k to weightlifting in general, you will meet people there who are more than interested in seeing what you have to offer. Reddit offers people young and old, beginner or advanced, to share tips and come together with an understanding of what is most appropriate. From diet advice (keto, intermittent fasting etc) to simply finding motivation, this can be a golden resource in your journey.

Stick Within Your Program

Sticking within your program can also be a fantastic means of meeting new people. Let’s say you’re beginning with Stronglifts or Starting Strength. You can BET that the people interested in those programmes will be more than able to help you out with them. From figuring out how to spend your deload week, to the best supplements to take, to helping convince you that you never need overbearing fitness gear to perform well, sticking within your program can help you become a fan of it, and it helps you excel within that space.

Find Classes & Leadership Sessions

There are many excellent leadership classes and sessions out there that help you connect to more people who share your mindset. Fitness is a way of life, but so is business growth, and so is making the best out of your leadership skills. If you can combine those things together and surround yourself with people who are positive, forward-thinking, and also members of the Fiesta app, you’ll no doubt combine your output together and become fit in not only health, but in the mindset it takes to live a life like this. That can only be a positive route forward.

With this advice, we hope you can more easily find your community, and share success in achievement of your goals.

Thank you for reading!

Filed Under: Fitness Tagged With: exercise, fitness, fitness community

Fitness Health

4 Ways to Treat Sports Injuries

August 6, 2020 By lyndsinreallife Leave a Comment

Sports injuries can occur while playing a sport or while training, and they can occur at whatever age and fitness level. Anyone who has had a sports injury in the past will understand just how annoying it is – one minute you’re doing the activity you love, the next you have to go to the doctors for treatment. Often, sports injuries are a result of causing damage to ligaments, stretching them or even tearing them. While it can be a frustrating time, there are a lot of things you can do to help heal your injury and increase your chances of getting active again. 

Pexels

Quick Response 

No matter what the injury – sprains, strains, muscle swelling – a rapid response can make all the difference. Use the common treatment of RICE, which stands for: 

  • Rest 
  • Ice 
  • Compress
  • Elevate

This treatment is most useful for those with mild injuries and is most effective in the first 24-48 hours of an injury. If you see no improvement in the injury after 36 hours of RICE, contact a medical professional. 

Rest Up

Perhaps the most annoying part of a sports injury is that rest is often crucial. For a sporty person, this can be really, really difficult. So, keeping your mind active and positive can be as much a treatment than the rest prescribed by a doctor. Consider taking up some helpful daily practices, like meditation or yoga. There are a number of apps and programs that can help guide you. 

Cutting-Edge Therapies 

If you have a chronic injury that you’re struggling with, it may be time to consider some cutting-edge therapy to help the healing. There are several options, such as regenerative medicine, which repairs damaged tissues with healthy tissue. By doing so, it stimulates tissue repair naturally, without surgery. Practitioners of regenerative medicine can offer platelet-rich therapy – which increases blood flow – and amniotic cell to promote tissue repair. 

Complementary Treatments

If you’ve suffered from a sports injury recently, or you’re struggling with one that’s recurrent, finding yourself a physiotherapist may be one of the best things you can do. They will be able to guide you through treatment and help you recover. Additionally, alternative therapies such as osteopathy and acupuncture can effectively treat many sports injuries, in non-invasive ways. 

Prevention is Better Than a Cure 

Some sports injuries are beyond control and will happen no matter how many precautions you take. However, some injuries can be prevented by taking specific steps, like always warming up your muscles before strenuous activity. By warming up, you increase blood flow to the muscles, and they become more flexible. This is particularly important after you’re recovering from an injury – light activity will help you get ready for the sport, and it will also allow you to test the muscle or joint for pain before you start. 

While sports injuries can be painful and downright annoying, there are a number of ways to treat sports injuries that can speed up your recovery. 

Thank you for reading!

Filed Under: Fitness, Health Tagged With: fitness injury, injury treatment, sports injury

Fitness

8 Things That Could Be Holding Back Your Progress In The Gym

July 17, 2020 By lyndsinreallife 1 Comment

After months under lockdown, many of us are feeling less than confident in dressing for the summer. While you may already have booked appointments with your favorite nail technician, hair stylist, or beautician, you’ve also reached the limits of what working out from home can do for you. You know that it’s time to (safely) hit the gym again. As more and more gyms reopen their doors, you’ve likely already started getting back into the swing of things, pumping iron and pounding rubber on the treadmill.

Image by Skeeze via Pixabay

But for a lot of us, returning to the gym also means returning to familiar frustrations and roadblocks. You may have hit a plateau both in terms of your motivation and your progress. You feel that something, somehow is holding you back… but you can’t put your finger on it. You’re showing up to the gym regularly. You’re steering clear of the tempting fatty, sugary and salty treats when you go shopping. You’re trying to make healthy choices. Yet, you can’t help feeling that you’re going nowhere.

Hitting a Wall? Or Self-Sabotaging?

First up, it’s important to know you’ve hit a wall rather than thinking you’ve hit one. Our perception is the lens through which we view our reality, after all, and when tel, ourselves we’re not taking progress our bodies start to reflect our internal expectations. This is why it’s so important to weigh, measure and take photos of yourself regularly. These activities (while they may be uncomfortable for you) will give you hard data against which you can measure your subjective experiences. So you can know for sure whether you’re hitting a wall or just listening to the self-saboteur (who we all have living in our minds) that keeps telling you to give up, hit the sofa and order pizza. 

If, on the other hand, your progress at the gym has begun to stagnate, you need to ask yourself some serious questions about what’s really holding back your progress. It could be one of these 8 common culprits!

Two Little Words… “I Can’t!”

It’s easy to underestimate the power that the mind has over the body. But the Mind Muscle Connection is something that’s been validated by scientific study. The more we concentrate on engaging our muscles during our workouts, the more likely we are to push through performance barriers and see the gains we want in our health and appearance. Be honest with yourself, now. How often have you actually been thinking about engaging your glutes when you dip into a squat? Or thinking hard about what your biceps are doing when you curl a dumbbell? If you’re not thinking about what you’re doing and engaging your mind as well as your body, you may find that you’re coasting your way through your exercises. 

Worse still, your mind can start actively working against you. Especially when it utters those dread words to you… “I can’t”! The mind will always give up before the body. And achieving great results often means drawing on the little reserve of energy and willpower that you never knew you had to push past your limitations and keep going. 

Your Competitive Streak

That said, you can go too far the other way; pushing yourself a little too hard in all the wrong ways. The most common and egregious example of this is when your competitive streak stops providing you with motivation and actually starts to harm your progress. Yes, a little healthy competition can bring out the best in us. But if we focus too much on what other people are doing (whether it’s our friends posting their achievements on social media or comparing ourselves to the person working out next to us in the gym) we can do ourselves a huge disservice. 

When you get too competitive, you stop thinking about your own goals and it all becomes about appearances. You want to appear to be lifting more or running further than everyone else. And this inevitably means you take shortcuts. Of which, sloppy technique and poor form when lifting weights are the most common. You pile on the weight and invariably sacrifice technique for the sake of appearances. Not only will this fail to engage the muscles properly allowing them to develop, it can also put you at risk of injury. Never lift so much weight that you can’t perform the full motion necessary in a controlled way.  

Your Clothing

Speaking of range of motion, it’s absolutely essential that your clothing allows you to move freely so that you can carry out the movements necessary for all your exercises. This may mean that you wear different clothes depending on what you have planned for each workout. Yet all-too-often we choose our clothing based on its appearance. 

Don’t let your desire to look good at the gym inadvertently hold you back in your workouts. Choose clothing that give you flexibility and breathability, so you can walk the fine line between form and function. 

Your Diet

It’s been said time and time again… you can’t out-exercise a bad diet. Nor is a gruelling workout a good enough reason to treat yourself to a big bowl of ice cream or a bacon double cheeseburger. Yes, cheat meals are a thing. No, you shouldn’t chastise yourself for falling off the waggon every once in a while. Nonetheless, you need to remain disciplined in your dietary habits if you hope to see the progress that matches your efforts in the gym.

Of course, in an age where there’s so much advice on dieting (most of which is just thinly veiled advertorial advocating a specific product or fad diet) it can be hard to know what constitutes healthy eating. Especially when there are so many foods that are marketed as healthy yet contain all kinds of hidden sugars and artificial ingredients that do our bodies way more harm than good. 

But if you’re looking for a good rule of thumb:

  • Eat food (not processed food-like substances)
  • Don’t eat too much
  • Eat mostly plants
  • And don’t forget to keep your body hydrated

While you may need to change your macronutrient intake in line with your changing goals, the above is good advice for everyone.  

Image by Pixabay via Pexels

Your Insomnia

A good diet and regular exercise are cornerstones of good overall health. But in your zeal to lead a healthy lifestyle, don’t forget the importance of rest. Sleep is extremely important, not just for exercise, but in maintaining a healthy mind and body. While you’re asleep your body is hard at work carrying out countless repairs inside and outside. Including rebuilding muscle and other tissues damaged in exercise so that they can grow back stronger.

Without a good night’s sleep, your gains may be limited. And you’re also much less likely to feel energized and motivated to work out. If you’re struggling to sleep, there are numerous natural ways in which you can help yourself to nod off without resorting to sleeping pills.  

Your Independence

You’ve always been fiercely independent and a true autodidact. Why rely on someone to help you, when you can teach yourself to do virtually anything. But while this may have stood you in good stead throughout your life and career, trying to do it all on your own may be self-defeating. 

If you’ve plateaued when exercising on your own, maybe you need the advice, support, expertise and motivation of a personal trainer. They may be able to identify where you’ve been going wrong, help you to better plan for success and make you more accountable for your own progress. If your budget won’t extend to PT sessions, however, enlisting a friend or colleague to act as your gym buddy can help by making you more accountable. 

Boredom

If you’ve been sticking to the same exercise regimen week in and week out for the past 6 months, there’s a good chance that your workouts have become boring. And while you may think that you’re getting stronger and fitter (because they’re so much easier now) the reality is that you’re just coasting through your exercise regimen. It’s time to shake things up and try something new. Will it be uncomfortable? Yes. Will you be sore? Maybe. But it’s the best way to prevent yourself from lagging in motivation and progress. 

Your… Discipline?

No, that’s not a type, dear reader. In your efforts to be disciplined in your diet, don’t lose sight of the fact that food is supposed to be enjoyable. There’s no point preparing perfectly nutritionally balanced meals if you have to choke them down. You’ll find yourself gorging on fast food within a fortnight. Instead, work on finding the balance between food that excites you and food that nourishes your body. And don’t be afraid to throw the odd cheat meal in there. 

It might provide just the kick your metabolism needs. 

Thank you for reading!

Filed Under: Fitness Tagged With: #gym. #workout. #fitness

Fitness Health

5 Import Reasons To Incorporate Stretching Into Your Daily Routine

July 6, 2020 By lyndsinreallife 4 Comments

While people rave about the many benefits of yoga and meditation (and rightly so), stretching tends to be forgotten about and is often an overlooked part of many people’s fitness routines. Even if you aren’t a professional athlete and are new to exercise, stretching should be a part of everyone’s daily routine due to the many short and long-term benefits. These include improved flexibility, posture and a reduction in body aches and stress, to name but a few. Here are 5 reasons why you should incorporate a 5-10 minute stretching routine into your day.

Image credit

Greater Flexibility  

Improved flexibility is probably one of the things that stretching is most famous for and one of the first things that come to mind. Lots of research has been done into stretching, confirming that it can help to improve flexibility significantly as well as the range of motion of the joints and can even help to delay reduced mobility that comes with aging. Stretching increases blood circulation to the muscles, decreasing the risk of injury when exercising, and improving the performance of physical activities as the muscles work more effectively. Improved flexibility and healthier muscles also improve balance, but it’s essential to ensure that all stretches are done safely and using correct techniques to avoid injuries. 

Improves Posture

If a typical day for you includes being hunched over a laptop for hours on end, you are not alone with sedentary jobs having increased up to 83% since 1950. Sitting for so many hours a day isn’t only detrimental to our fitness, but also our postures. Nine times out of ten, most of us are sitting incorrectly, slouching, and hunching over, leading to weakened and shortened back, core, neck, and shoulder muscles. Over time our bodies start to adapt to these poor postures, leading to potentially significant health problems, not only with our physical form but impacting blood circulation and how the body produces hormones. Once we have gotten into the bad habit of slouching, it’s tough to get out of. With just five to ten minutes of stretching a day, you can strengthen your back muscles, improving postures and encouraging proper alignment. Not only will you feel better and stronger physically, but you’ll also appear taller.

Relieves Stress

We all know that stress has a significant negative impact on our bodies and general health. Long periods of stress can contribute to problems including high blood pressure and a weakened immune system as well as obesity, diabetes, and heart disease. 

When experiencing stress, no matter the level, your muscles’ response is to tense up. Stretching is, therefore, a great stress reliever, helping you to release much-needed tensions in areas prone to holding stress such as the neck and upper back. Stress also causes your breathing to be narrow and short but can be combated by a few daily stretches. These relax the body, encourage you to be calm, and help you get a better night’s sleep – and the benefits are often immediate. 

Reduces Pain After Exercise 

If you’ve ever experienced stiffness and soreness after a workout, to the point where it hurts to walk or even move, you’ll know just how painful delayed onset muscle soreness can be. This is especially true if you’ve been applying the muscle mind link when weightlifting or practicing Calisthenics. Even though it is necessary to break the muscles down to repair themselves stronger than before, the immediate after-effects can cause tiredness and affect coordination, which isn’t always ideal in our daily lives. The key to reducing delayed onset muscle soreness is to prepare your body through performing dynamic stretching before you exercise rather than after. This makes it easier to deal with any pain you might experience afterwards and helps to prepare your muscles for physical activity. It is also recommended to stretch after a workout when warming down; however, if you have pulled a muscle or are incredibly sore, then you should stop. Remember that stretching doesn’t actually heal your muscles post-exercise, but just like with stress, it is a great way to release any tension or tightness that you might be feeling. 

Calms the Mind

Much like meditation, stretching regularly has a calming effect on the mind, providing a mental break for the stresses of everyday life. The production of stress hormones is slowed down as stretching stimulates the nervous system’s receptors while improving the circulation and flow of blood throughout the body. Combine stretching with meditation techniques and exercising to recharge your batteries and feel calmer. 

•Do you stretch? Share your routine below!

Thank you for reading!

Filed Under: Fitness, Health Tagged With: fitness, health, stretching

Fitness

Fun Lockdown Workouts To Keep You Motivated

June 18, 2020 By lyndsinreallife Leave a Comment

Working out at home is one of the ways you can stay fit while social distancing is happening. Exercise is always important, but even more so now. It helps keep you healthy, keeps your mental health in check, and gives you something to do to give some structure to your day.

But one of the issues with exercising at home is finding the motivation to do it. It can be hard to make workouts fun and to get yourself psyched up to sweat each day. 

So what can you do to make working out at home more enjoyable? Here are some fun lockdown workouts to keep you motivated!

Image Credit: Unsplash under Creative Commons

Challenge yourself with a HIIT workout

HIIT (High Intensity Interval Training) workouts are a fantastic way to exercise. They’re short, sharp and super high-energy – not something for the faint-hearted. But that’s all part of the fun! HIIT workouts provide a fast-paced, challenging session that will help you tone up while losing fat, plus help to improve your cardio health. They’re difficult, but full of some fun moves to keep you busy. Check out some of the best HIIT workouts on YouTube and start pushing yourself.

Get yourself a rebounder

If you’re looking for a great way to exercise, get yourself a rebounder. But what is rebounding on a trampoline? Rebounding is an effective form of exercise, while also having the benefit of being a lot of fun. While many people have trampolines in their backyards for the kids, this is a type of equipment that’s more suited to the adults in the family. With so many great exercises you can do on a rebounder, it’ll certainly liven up your fitness routine.

Try partner exercises

Working out with someone else is a great way to stay motivated, so why not give some partner exercises a try? There are some great partner exercises you can do with a resistance band, as well as bodyweight moves. Partner workouts can be fun, challenging and could even bring you closer together – making for one highly effective way of working out!

Join a group workout with friends

Video calls have become a part of people’s daily routines, with both work and social lives taking place on applications like Zoom. But have you thought about doing a group workout with friends online? A video workout can be a fun way of spending time together and help you look forward to a workout. You could follow another video together, or task someone to design the workout each time! This is an ideal solution for those who miss going to classes and want a bit of company when they work out.

Staying motivated to exercise is never easy, but there are a lot of things you can try while in quarantine to stay on top of your fitness. Check out some more fun ways to workout at home to help you stay strong and healthy and keep on top of your fitness goals!

•What have you been doing to stay on top of your workout routine?

Thank you for reading!

Filed Under: Fitness Tagged With: exercise, fitness, health, HIIT, quarantine, workout

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