Expert Advice


HIIT Bodyweight Workout

HIIT (High Intensity Interval Training) is a fast, efficient style of fitness training that involves alternating between periods of high intensity and periods of medium to low intensity exertion for between 5 minutes and 30 minutes. Bodyweight training is a simple but effective form of fitness training that boosts your cardiovascular fitness and strength levels without using any equipment. This HIIT bodyweight workout combines these two styles of training and allows you to enjoy all the benefits they provide.

It contains 10 exercises and each exercise should be performed for 20 seconds at a high intensity and then followed by a 10 second rest. The standard workout can be completed in 5 minutes but if you want a longer or more challenging workout, simply repeat the 10 exercises as many times as you like. The section below contains instructions for each of the 10 exercises.

Exercise 1 – Push Ups

Push ups are a great bodyweight exercise for strengthening the muscles in your arms, back, chest and shoulders. To perform push ups, follow the instructions below:

  1. Kneel down and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
  2. Straighten your legs out behind you, support your body on your hands and toes, tighten your core muscles and straighten your back.
  3. Bend your elbows and lower your body down toward the ground, stopping when your nose touches the ground.
  4. Straighten your elbows and lift your body back up to the starting position.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and move onto the next exercise.

Click Here For A Video Demonstration Of Push Ups

Exercise 2 – Burpees

Burpees are one of the most effective bodyweight exercises and help to boost your cardiovascular fitness while also strengthening all the muscles in your body. To perform burpees, follow the instructions below:

  1. Bend your knees and put your hands on the ground, making sure that they’re in line with your chest and about a shoulder width apart.
  2. Kick your legs out behind you and bend your elbows, stopping when your nose touches the ground.
  3. Straighten your elbows, kick your legs back in, stand up and jump in the air.
  4. When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise. 

Exercise 3 – Jumping Jacks

Jumping jacks are a simplistic bodyweight exercise and also very efficient at burning body fat. To perform jumping jacks, follow the instructions below:

  1. Stand up straight with your feet together and your hands by your side.
  2. Jump in the air, kick your feet out to the side, lift your hands above your head and hold this position as you land.
  3. Jump in the air, bring your feet back together, lower your hands back down to your side and hold this position as you land.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.

 

Exercise 4 – Squats

Squats are the ultimate bodyweight exercise for strengthening and toning your legs and butt. To perform squats, follow the instructions below:

  1. Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
  2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
  3. Straighten your legs and lift your body back up to the starting position.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Jump Squats

Jump squats are an explosive alternative to regular squats that add a jump to the end of the movement. To perform jump squats, follow the instructions below:

  1. Stand up straight with your feet a shoulder width apart and your arms out straight in front of you.
  2. Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
  3. Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Rest for 10 seconds and then move onto the next exercise.
  6. Exercise 6 – High Knees

High knees are a top bodyweight exercise for enhancing your cardiovascular fitness levels. To perform high knees, follow the instructions below:

  1. Stand up straight and then lift your right leg up to hip height and your left arm up to shoulder height.
  2. Lower your right leg back down to the ground and your left arm back down to your side.
  3. Lift your left leg up to hip height and your right arm up to shoulder height.
  4. Lower your left leg back down to the ground and your right arm back down to your side.
  5. Repeat steps 1-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

 Exercise 7 – Planks

Planks are a fantastic bodyweight exercise for tightening and toning your core muscles. To perform planks, follow the instructions below:

  1. Kneel down on the ground and then put your forearms on the ground so that they are parallel with your head.
  2. Straighten your legs, raise your knees off the ground and balance your body on your toes and forearms.
  3. Once you have your balance, tighten your core muscles and hold the plank position for 20 seconds.
  4. Rest for 10 seconds and then move onto the next exercise. 

Exercise 8 – Mountain Climbers

Mountain climbers strengthen and tone the muscles in your lower body while also improving your cardiovascular fitness. To perform mountain climbers, follow the instructions below:

  1. Bend your legs and put your hands on the ground, making sure that they’re about a shoulder width apart.
  2. Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
  3. Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
  4. Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Rest for 10 seconds and then move onto the next exercise.

Exercise 9 – Sprints

Sprints help to develop your speed and reflexes while also blasting through calories. To perform sprints, follow the instructions below:

  1. Find an open space of at least 50 meters.
  2. Sprint across the open space, then turn and sprint back.
  3. Continue doing relay sprints for 20 seconds.
  4. Rest for 10 seconds and then move onto the next exercise.

 Exercise 10 – Lunges

Lunges are another excellent bodyweight exercise for your legs and butt. To perform lunges, follow the instructions below:

  1. Stand up straight and place your hands on your hips.
  2. Take a long step forward with your left leg, bend both of your knees and lower your body down toward the ground, stopping just before your right knee touches the ground.
  3. Slowly straighten both knees and step back to the starting position.
  4. Take a long step forward with your right leg, bend both of your knees and lower your body down toward the ground, stopping just before your left knee touches the ground.
  5. Straighten both knees and step back to the starting position.
  6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
  7. Rest for 10 seconds and then move onto the next exercise or complete the workout.

Workout Summary Chart

 

Phase Exercise Time (seconds)
1 Push Ups 20
2 Rest 10
3 Burpees 20
4 Rest 10
5 Jumping Jacks 20
6 Rest 10
7 Squats 20
8 Rest 10
9 Jump Squats 20
10 Rest 10
11 High Knees 20
12 Rest 10
13 Planks 20
14 Rest 10
15 Mountain Climbers 20
16 Rest 10
17 Sprints 20
18 Rest 10
19 Lunges 20
20 Rest 10

 

With this HIIT bodyweight workout you can build up your muscles and blast through calories. The best part is that since it requires no equipment, it can be performed anytime and anywhere. Simply memorize the 10 exercises and then whenever you have a few minutes to spare during the day, complete a quick HIIT bodyweight workout routine. You can use the recommendations below to find a workout duration that’s right for you:

  • For a 5 minute workout, complete phases 1-20 once
  • For a 10 minute workout, complete phases 1-20 twice
  • For a 15 minute workout, complete phases 1-20 three times
  • For a 20 minute workout, complete phases 1-20 four times
  • For a 25 minute workout, complete phases 1-20 five times
  • For a 30 minute workout, complete phases 1-20 six times


Top 5 Healthy Hydration Tips

If you’ve been interested in health and fitness for a while then one piece of advice that you’re likely to have heard over and over again is to ‘drink at least 8 glasses of water per day’. While this is sound advice, there’s a lot more to staying healthy while you hydrate than just drinking water. In this article I’m going to be taking a deeper look at healthy hydration and listing five of the best tips for staying healthy as you rehydrate.

Tip 1 – Consume The Equivalent Of 8 Glasses Of Water Per Day

As mentioned above, many health and fitness publications recommend drinking eight glasses of water per day. However, what most of these publications fail to state is that you can consume this water in any form. So if you’re finding drinking eight glasses of water per day difficult, try getting some of your water from other sources such as black tea, coffee, green tea, water rich fruits or water rich vegetables. Not only does this add variety and stop you getting bored when trying to hit your water target but it also allows you to fill up on plenty of other health boosting nutrients in the process.

Tip 2 – Mix Up Your Water Intake With Coffee & Tea

Black tea, coffee and green tea are all excellent ways to top up your water levels and stay hydrated. In addition to this, all of these drinks contain a number of health boosting nutrients. Black tea and green tea contain high levels of flavan-3-ols which fight allergies, boost your blood heath, protect against chronic disease, strengthen your immune system and much more. Coffee on the other hand is rich in hydroxycinnamic acids which reduce inflammation within the body, strengthen your bones and your heart, relieve chronic pain and much more. Therefore, by drinking coffee and tea you’ll not only prevent dehydration but you’ll also be able to enjoy all these health benefits.

Tip 3 – Avoid All Types Of Soda

Although it contains water, soda is something you need to avoid if you want to hydrate in a healthy way. Regular soda is loaded with sugar and by drinking it continuously, you’ll gain unwanted body fat. Diet soda doesn’t contain the calories or regular soda but it’s packed full of harmful chemicals which have numerous negative implications when it comes to your health. So if you’re currently drinking lots of soda, make some changes today and replace it with coffee, tea or water.

 Tip 4 – Enjoy Water Rich Fruits & Vegetables

Water rich fruits and vegetables are another excellent way to fill up on water while also benefiting from numerous health boosting vitamins, minerals and phytonutrients. Most fruits and vegetables contain a good amount of water but if you’re looking for the best options in terms of hydration, go for broccoli (89% water), grapefruit (90% water), lettuce (96% water) and watermelon (91% water).

 Tip 5 – Get A Drink Alarm App

One of the biggest reasons people find consuming the equivalent of eight glasses of water per day difficult is that they simply forget. They’re not used to drinking this volume of water and then once the day gets going, they get wrapped up in their usual routine and don’t follow through with their plans to stay hydrated. The good news is that there is a relatively simple solution to this problem – drink alarm apps.

Drinks alarm apps are simple smartphone applications that log your daily water intake and remind you to drink water throughout the day. They’re incredibly easy to use and once set up, all you have to do is confirm that you’ve drank water with each reminder and the app will take care of the rest. So if you find that your poor memory is often the reason you don’t get enough water, grab a drink alarm app today.

Summary

 By following the tips above, you’ll not only provide your body with all the water it needs but you’ll also fill up on a range of health boosting nutrients and avoid excess liquid calories. In addition to this, you’ll be getting your water from plenty of different sources, so you’ll never get bored.


HIIT Cardio Machine Workouts

One of the biggest complaints people have about cardio machines is that they find the long, steady state workouts boring and unchallenging. However, with HIIT (High Intensity Interval Training), you can add some pace and excitement to your cardio machine based workouts. Keep reading for 3 of the best cardio machine HIIT workouts.

1 – HIIT Exercise Bike Workout

This simple HIIT exercise bike workout is fast, fun and varied. One of the best things about this workout is that despite its high intensity, it places very little pressure on your joints and allows you to enjoy an efficient workout without experiencing pain or swelling in your ankles, hips or knees.

The table below contains instructions for this HIIT exercise bike workout:

Phase Intensity Time (seconds)
1 High Intensity Cycling 10
2 Low Intensity Cycling 20
3 High Intensity Cycling 15
4 Low Intensity Cycling 20
5 High Intensity Cycling 20
6 Low Intensity Cycling 30
7 High Intensity Cycling 30
8 Low Intensity Cycling 20
9 High Intensity Cycling 30
10 Low Intensity Cycling 20
11 High Intensity Cycling 20
12 Low Intensity Cycling 15
13 High Intensity Cycling 20
14 Low Intensity Cycling 10
15 High Intensity Cycling 20

 

The workout itself is highly flexible and can take between 5 minutes and 30 minutes depending on how much time you have available. Simply follow the recommendations below to adjust the duration of this HIIT exercise bike workout:

  • For a 5 minute workout, complete phases 1-5 once
  • For a 10 minute workout, complete phases 1-15 twice
  • For a 15 minute workout, complete phases 1-15 three times
  • For a 20 minute workout, complete phases 1-15 four times
  • For a 25 minute workout, complete phases 1-15 five times
  • For a 30 minute workout, complete phases 1-15 six times

 2 – HIIT Treadmill Speed Workout

If you want to increase your running speed, this HIIT treadmill speed workout is a great tool that takes only 15 minutes to complete. With just a couple of HIIT treadmill speed workouts each week, you’ll find that you’re able to sprint faster and longer than you ever have done before.

The table below contains instructions for this HIIT treadmill speed workout. If you can’t currently sprint at 15kph or can sprint faster than 15kph, begin the workout at your maximum sprint speed and adjust the other workout speeds accordingly:

Phase Speed (kph) Time (seconds)
1 15 10
2 5 30
3 15 20
4 5 30
5 15 30
6 5 30
7 14 10
8 5 30
9 14 20
10 5 30
11 14 30
12 5 30
13 13 10
14 5 30
15 13 20
16 5 30
17 13 30
18 5 30
19 12 10
20 5 30
21 12 20
22 5 30
23 12 30
24 5 30
25 11 10
26 5 30
27 11 20
28 5 30
29 11 30
30 5 30
31 15 10
32 5 30
33 15 20
34 5 30
35 15 30
36 5 30

3 – HIIT Treadmill Incline Workout

This treadmill HIIT incline workout is a fantastic alternative to the speed workout above that helps to develop your strength and stamina while running. It takes just 15 minutes to complete and is both fun and challenging.

The table below contains instructions for this HIIT treadmill speed workout:

Phase Speed (kph) Time (seconds)
1 15 10
2 5 30
3 15 20
4 5 30
5 15 30
6 5 30
7 14 10
8 5 30
9 14 20
10 5 30
11 14 30
12 5 30
13 13 10
14 5 30
15 13 20
16 5 30
17 13 30
18 5 30
19 12 10
20 5 30
21 12 20
22 5 30
23 12 30
24 5 30
25 11 10
26 5 30
27 11 20
28 5 30
29 11 30
30 5 30
31 15 10
32 5 30
33 15 20
34 5 30
35 15 30
36 5 30

Summary

 With these 3 HIIT cardio machine workouts, you can breathe new life into a stale cardio routine, fire up the amount of calories you burn and complete your workouts in 30 minutes or less. So pick your favorite routine and take your cardiovascular fitness to the next level today.


Full Body HIIT Weightlifting Workout

Full Body HIIT Weightlifting Workout


Screen Shot 2015-07-28 at 12.09.01 PM

Do you want to fire up your cardiovascular fitness levels while also strengthening and toning your muscles?

If so, you’ll love this full body HIIT (High Intensity Interval Training) weightlifting workout.

It includes 8 weightlifting moves which target all the muscles in your body and are performed at a

fast pace to give you a good cardio workout. To complete the workout, grab a set of light dumbbells

and an adjustable bench, then follow the instructions below. The standard workout takes just 4

minutes to complete but it can easily be extended by repeating the exercises.

Exercise 1 – Dumbbell Chest Press

The dumbbell chest press builds up your chest, shoulders and triceps. To perform the chest press, follow the instructions below:

  1. Adjust the bench so that it’s flat.
  2. Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
  3. Lie back on the bench while lifting the dumbbells up above your chest.
  4. Turn your palms forward and lower the dumbbells down toward your chest, stopping just before they touch your chest.
  5. Press the dumbbells upward, stopping just before your arms fully lock.
  6. Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
  7. Sit up, lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 2 – Dumbbell Overhead Tricep Extension

The dumbbell overhead tricep extension tones and strengthens your tricep muscles. To perform the dumbbell overhead tricep extension, follow the instructions below:

  1. Stand up straight, hold a single dumbbell with both hands and then lift it up above your head.
  2. Keep your elbows parallel with your shoulders, then bend your arms and lower the dumbbell down behind your head, stopping when your elbows are bent at a 90 degree angle.
  3. Straighten your arms and lift the dumbbell back up to the starting position, stopping just before your arms fully lock.
  4. Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
  5. Lower the dumbbell down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 3 – Dumbbell Bent Over Row

The dumbbell bent over row works your upper back along with your arms and forearms. To perform the dumbbell bent over row, follow the instructions below:

  1. Stand up straight and hold a dumbbell in each hand with your palms facing inward.
  2. Bend forward at the waist until your chest is almost parallel with the ground while keeping your arms, legs and upper body straight.
  3. Hold the dumbbells out in front of you until they are in line with your chest, bend your knees slightly, then bend your arms and raise the dumbbells up toward your chest, stopping once your arms are fully bent.
  4. Straighten your arms and lower the dumbbells back down, stopping just before your arms fully lock.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

 

Exercise 4 – Alternating Arm Dumbbell Bicep Curl

The alternating arm dumbbell bicep curl is a popular exercise that specifically targets your bicep muscles. To perform the alternating arm dumbbell bicep curl, follow the instructions below:

  1. Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing forward and tuck your elbows into your body.
  2. Bend your left arm and curl the dumbbell up toward your left shoulder, stopping once your left bicep muscle is fully flexed.
  3. Straighten your left arm and lower the dumbbell back down to your side.
  4. Bend your right arm and curl the dumbbell up toward your right shoulder, stopping once your right bicep muscle is fully flexed.
  5. Straighten your right arm and lower the dumbbell back down to your side.
  6. Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
  7. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 5 – Seated Dumbbell Shoulder Press

The seated dumbbell shoulder press is a fantastic compound exercise that primarily targets your shoulders while also working your chest and arms. To perform the seated dumbbell shoulder press, follow the instructions below:

  1. Adjust the bench so that it’s upright.
  2. Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
  3. Raise the dumbbells up above your shoulders and in line with the side of your head, making sure that your palms facing forward.
  4. Straighten your arms and press the dumbbells up above your head, stopping just before the dumbbells touch.
  5. Bend your arms and lower the dumbbells back down above your shoulders and in line with the side of your head.
  6. Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
  7. Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.

 

 Exercise 6 – Dumbbell Squat

The dumbbell squat is one of the most effective lower body exercises out there. To perform the dumbbell squat, follow the instructions below:

  1. Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing inward and tuck your elbows into your body.
  2. Bend your arms and curl the dumbbells up toward your shoulders, stopping once your biceps are fully flexed.
  3. Hold the dumbbells in this position, bend your legs and lower your body down toward the ground, stopping when your butt is in line with your knees.
  4. Straighten your legs and lift your body back up to the starting position.
  5. Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
  6. Lower the dumbbells onto the ground, rest for 10 seconds and then move onto the next exercise.

Exercise 7 – Dumbbell Renegade Row

The dumbbell renegade row is a top exercise for your abs and lower back. To perform the dumbbell renegade row, follow the instructions below:

  1. Put the dumbbells on the ground in front of you.
  2. Kneel on the ground, put your hands on the dumbbells, straighten your arms, straighten your legs out behind you and tighten your core muscles.
  3. Lift the left dumbbell off the ground, stopping when it’s in line with your chest.
  4. Lower the left dumbbell back onto the ground.
  5. Lift the right dumbbell off the ground, stopping when it’s in line with your chest.
  6. Lower the right dumbbell back onto the ground.
  7. Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
  8. Stand up, rest for 10 seconds and then move onto the next exercise or complete the workout.

 

Workout Summary Chart

 

Phase Exercise Time (seconds)
1 Dumbbell Chest Press 20
2 Rest 10
3 Dumbbell Overhead Tricep Extension 20
4 Rest 10
5 Dumbbell Bent Over Row 20
6 Rest 10
7 Alternating Arm Dumbbell Bicep Curl 20
8 Rest 10
9 Seated Dumbbell Shoulder Press 20
10 Rest 10
11 Dumbbell Squat 20
12 Rest 10
13 Dumbbell Renegade Row 20
14 Rest 10

 

I hope you like this full body HIIT dumbbell workout. For the best results, make sure you perform the workout a maximum of 3 times per week and give your body plenty of time to rest and recover between each workout. Don’t re-attempt the workout until your muscles feel fresh and fully recuperated. You can adjust the length of the workout using the instructions below:

  • For a 3.5 minute workout, complete phases 1-14 onceScreen Shot 2015-07-28 at 12.13.10 PM
  • For a 7 minute workout, complete phases 1-14 twice
  • For a 10.5 minute workout, complete phases 1-14 three times
  • For a 14 minute workout, complete phases 1-14 four times
  • For a 17.5 minute workout, complete phases 1-14 five times
  • For a 21 minute workout, complete phases 1-14 six times
  • For a 24.5 minute workout, complete phases 1-14 seven times
  • For a 28 minute workout, complete phases 1-14 eight times

Top 5 Healthy Eating Tips for Bergen County Residents

Most healthy eating advice focusses on counting calories and measuring portion sizes and ignores actual health. However, true healthy eating goes far beyond calorie restriction and involves providing your body with the essential nutrients it needs. These essential nutrients boost your energy levels, protect against chronic diseases, help your vital organs function and much more. Today I’m going to be helping you adapt your diet so that it contains fewer calories but is also packed full of health boosting nutrients by providing you with five top healthy eating tips.

Tip 1 – Fill Up On Vegetables

Vegetables are a great healthy eating choice for various reasons. First, they contain large amounts of water and help you stay hydrated. Second, they are packed full of fiber along with plenty of health boosting vitamins, minerals and phytonutrients. Finally, vegetables generally contain well below 100 calories per serving which makes them an excellent choice if you’re trying to lose weight. So if you want to stay healthy, make sure you’re eating multiple servings of vegetables throughout the day.

Tip 2 – Drink Healthy Hot Drinks

Healthy hot drinks (such as black tea, coffee and green tea) not only protect against dehydration but they’re also loaded with health boosting phytonutrients. These phytonutrients in black tea, coffee and green tea have countless health benefits some of which include protecting against chronic disease, boosting the health of your blood, strengthening your immune system and much more. By drinking healthy hot drinks regularly, you can take full advantage of these phytonutrients and enjoy all their health benefits.

Tip 3 – Enjoy Natural Marinated Meat & Fish

Fresh meat and fish are an excellent source of protein. However, if you’re eating them regularly, they can start to become bland and boring. One great way to get around this is by mixing up a range of healthy and natural marinades, soaking your meat or fish in them for a few hours and then cooking them as normal. Doing this will give the fish and meat you eat a whole new level of flavor and ensure that you have plenty of variety in your diet.

Tip 4 – Snack On Nuts & Seeds

Nuts and seeds are an excellent healthy snack for numerous reasons. They’re packed full of healthy fats which boost your brain, strengthen your heart, enhance your immune system and much more. In addition to this, they contain high levels of protein which helps to build, maintain and repair all your body’s cells. They’re also very filling and sure to keep you satisfied between meals. So if you’re currently snacking on candy, chocolate and chips between meals, swap them for nuts and seeds today and give your health a kick.

 Tip 5 – Limit Processed Carbohydrates

Processed carbohydrates are probably the biggest barrier to healthy eating around with foods that contain large amounts of processed carbs being high in calories and low in nutrients. As a result, they do very little for your health but add lots of unnecessary calories to your diet which then get stored as excess body fat. So if you want to ensure that every meal you eat is healthy, think about the amounts of processed carbs it contains and where possible, choose meals that contain little or no processed carbs.

Summary

 As you can see, a proper healthy eating strategy will help you lose weight and improve your overall health. So if you’re currently focused just on the quantity of foods that you eat, start making some changes today and use these five tips to improve the quality of the foods you eat as well.



Top 5 Weight Loss Mindset Tips in Bergen County Life Style

 

A strong, positive mindset is one of the most important tools on your weight loss journey. With the right mindset, you’ll find facing weight loss challenges and sticking to your weight loss goals a breeze. However, developing and maintaining a positive weight loss mindset can be difficult especially living in Bergen County, New Jersey. That’s why in this article I’m going to be listing five top weight loss mindset tips.

Tip 1 – Be Patient

If you’re trying to lose a large amount of weight then you need to accept that it’s going to be a long term process and stay patient as your work towards your final fat loss goal. Most healthy weight loss programs will result in around 2lbs of fat loss per week, so use this as a benchmark and get a general idea of how long it’s going to take to achieve your desired amount of weight loss. Then when impatience sets in, remind yourself that reaching your weight loss goal will take time but every day is taking you a step closer to your ultimate fat loss goal.

Tip 2 – Learn To Focus On Successes

As with many long term goals, it can sometimes seem natural to focus on the negatives on your fat loss journey. However, by doing this, you’re ignoring all the positive steps you’ve made along the way and setting yourself up for disappointment. So next time something doesn’t go to plan on your weight loss journey and you feel disappointment setting in, make an effort to think about all the positive steps you’ve made that week. By doing this, you’ll quickly realize that the positives heavily outweigh the negatives, feel more motivated and discover that you’ve got nothing to be disappointed about.

Tip 3 – Accept That Setbacks Will Happen

While it’s important to focus on successes and not setbacks, you still need to accept that setbacks will happen. Once you accept that they’re a necessary part of your weight loss journey and something that you can use to make yourself stronger and more motivated, you’ll stop seeing them as a negative thing, they’ll have much less control over you and you’ll find it much easier to stay motivated.

Tip 4 – Meditate Daily

Meditation allows you to clear your mind of negative thoughts and puts you in a neutral mental state from which you can then build positive, constructive thoughts. Therefore, by meditating daily, you’ll find it much easier to implement the three tips above and maintain an increasingly strong positive mental attitude which helps you achieve your weight loss goals.

Tip 5 – Get At Least 6 Hours Of Sleep Every Night

Getting at least six hours of sleep every night has both a physical and mental impact on your weight loss efforts. First, it gives your weight loss efforts a physical boost by stimulating the release of growth hormone (a hormone that promotes fat burning). It also gives your weight loss efforts a mental boost by naturally suppressing your appetite and increasing your energy levels. Therefore, by getting at least six hours of sleep each night, you’ll put yourself in a mental state where you’re less likely to overeat and more likely to exercise which is exactly what you want if you’re trying to lose weight.

Summary

With the right mindset, you can achieve any weight loss goal that you set yourself. So if you’re currently having issues with motivation or discouragement when it comes to weight loss, make sure you implement all five of these tips and start realizing the benefits a positive mental attitude can have on your fat loss success.


Experience the Benefits of Prenatal and Postpartum Exercise

At one time doctors discouraged both prenatal and postpartum exercise, stating it wasn’t good for either mother or child. Of course, in those days, women were restricted to bed for days and sometimes weeks after childbirth. Today, scientific studies paint quite a different picture on whether to exercise during pregnancy and immediately following, or to remain in bed. Studies show that there are many different benefits from exercising both during pregnancy and after the delivery of the child that range from regaining your figure to boosting the immune system and providing the same benefit to the baby if mother is breast feeding.

Exercising during pregnancy can make delivery easier.

Not only does prenatal exercise strengthen the muscles and make delivery easier, it also helps increase the energy level. Posture changes during pregnancy and exercise can help prevent back aches that often occur otherwise. Mothers-to-be find that exercise helps their sleep pattern, which is important when you consider that sleep won’t be as available after delivery. It also helps prevent constipation, swelling and bloating that can sometimes occur in pregnancy. If you’re pregnant and have never been active before, it’s always best to check with your doctor and use the expertise of an exercise specialist, such as a personal trainer. Even if you’ve always been active, you should check with your doctor if you have any health considerations. A personal trainer can also benefit you by choosing the right type and intensity of exercise to provide a safe exercise program.

Delivery is easier is you’re fit.

Women who are fit have shorter labor, both in the first and second stage of labor. Women who exercise regularly while pregnant also have a higher pain tolerance and increased stamina, so they tire less during labor. Studies show there are fewer caesarian births among exercising mothers-to-be and the improved muscle tone in the pelvic area also helps lower the incidence of episiotomies and tearing during delivery.

Postpartum exercise can help prevent the after baby blues.

While most people are aware that exercise produces mood enhancing hormones and burns off stress hormones, most people don’t realize that it also helps build energy. Regular exercise helps you improve your energy levels, which is particularly necessary for this busy time. It restores muscle strength and your abdominal muscle tone, besides promoting weight loss. Women who exercise often find they can cope better with the stresses of motherhood. Lactating mothers also pass benefits on to their children. Exercise boosts the immune system and that benefit goes directly to the newborn at feeding.

You’ll look better and feel better when you exercise during and after pregnancy. It also sets the stage for a healthy lifestyle for your family.

Knowing the best exercises to do both before and immediately following delivery can be tricky. Using the expertise of a personal trainer or exercise specialist during that time is quite beneficial.

Exercise not only helps improve the sense of well being and provides mood improving hormones, it also contributes to improving the self-image.

Prenatal and postpartum exercise prepares you for all extra lifting and bending necessary as a new mother. It provides functional fitness to help prevent injury, such as pulled muscles or prevent backache.