Running is an excellent way to stay in shape without breaking the bank, as all you really need is a great pair of running shoes and possibly – a quality sports bra. There’s no membership required to do it, no monthly fees, and certainly no lack of opportunity to always keep challenging yourself.
Whether you choose to run on a busy city street or plan on utilizing the great outdoors, there are a bazillion options when it comes to routing and rerouting your runs. To avoid major roads and intersections which may slow you down or stop you completely, use Google Maps or a similar tool. If you’re looking for great scenery or some softer trails to sweat on, check out your state parks and forests in the area. Runners often use this time to clear their heads after a long and stressful day at the office. So, plan to keep any avoidable stress at bay.
Wear the right clothing and accessories.
Believe it or not, your clothing can really make a difference to your progress. For example, those who go out wear thick cotton for example, may become too hot or uncomfortable which could lead to delay or disaster. Choose high-tech moisture wicking fabrics that will help keep you cool, and diminish your chances of chafing. Dress appropriately for the temperatures, and always make sure to wear the proper footwear. The best way to find a shoe that’s right for you is to visit a specialty running store and have a professional guide you on you best options. While not necessarily vital, accessories go a long way in the running industry to keep people happy, comfortable and motivated. Suddora sports wristbands and those produced by similar specialists are also a popular choice.
Don’t push yourself too hard at the start.
As with any activity, doing too much too soon often leads to pain, suffering and a sad inclination to quit. Pulled muscles can also cause a lot of pain and discomfort, which could completely dismantle your running abilities and ambitions. Just be smart. Start running short distances or times. Gradually add-on as you go, while using walk breaks to keep you on the move. Most people participating in races around the world each week use walk breaks. In fact, many competitors exclusively walk. There is no shame in that!
Consider using supports if necessary.
While strength training and stretching will be the most vital component of keeping you running pain-free, some runners end up seeking out medical advice and support. Quite often a physician or physical therapist will prescribe the use of support braces. Often they are prescribed and paid by insurance, sometimes, they come right of the shelves such as those offered by Specialists from Neo G. It’s wise to read reviews before spending any money because some designs are better than others. As with everything else in this world, the price isn’t always an indication of quality. So, don’t make the mistake of purchasing the most expensive products available without first performing some research.
Fitzness International’s Morning Mile has partnered with the American Diabetes Association to get more kids moving in the mornings! Help us stamp out childhood obesity, prevent Type 2 Diabetes, and help those dealing with Diabetes and other diseases manage them through healthy lifestyle. The Morning Mile is the ONLY school running program in the USA which invites every child, every day and their families to participate. No cost to the school or student, The Morning Mile is inexpensively funded by business partners and generous individuals. Visit MorningMile.com to learn more!
When it comes to health and fitness, so many people think that a fad diet is an answer to all of their problems. But they couldn’t be more wrong. Fad diets are temporary measures and consequently garner temporary results. The diet plan itself is more than likely unhealthy. You will be depriving your body of essential energy and nutrients. When you stop the diet? The weight will come back on, the results will reverse, and you won’t be any the better off for it. So, how do you go about improving your general well-being without compromising your health? Here are a few essential pieces of information.
The only “diet” you should be considering is a balanced one. Healthy eating doesn’t offer the fastest results, but it is the only way to keep your body fit and healthy with lasting results. Changing your eating habits is essentially a change in lifestyle. Your best bet is to learn how to eat the right amounts of the right foods for the size you’d like to be with Fitz’s Exact Formula for Weight Loss. You might want to lose weight or work out how to gain weight. Regardless of your goals, eating wisely will have you feeling healthier and more alert in no time. Ditch the junk food, eat your five a day and eat a wide variety of foods in the right proportions.
Now you’ve got your eating habits sorted and your energy levels up; it’s time to consider exercise. Everybody, young and old, should aim to partake in at least 30 minutes of exercise most days of the week. If you have specific fitness goals, you will have to undertake more. Invest in a personal trainer, who will encourage you to work to your highest ability and chart your progress over time. If you are interested in a more casual approach, here’s a little advice on what forms of exercise might best suit you.
Team sports have endless benefits. First, joining a team commits you to undertaking exercise regularly: you will be committed to showing up to practice at specific times. You can’t just drop out last-minute without disappointing your teammates, and this can help to motivate you to get up and to move. There’s also a brilliant social aspect to team sports so that you will enjoy yourself and the physical activity won’t seem like a chore. Consider football, tennis, basketball, hockey or even roller derby.
If you want to ease yourself into a good workout, you can opt for gentle and relaxing activities, such as yoga and pilates. These will increase your flexibility, improve your muscle strength and tone and help in maintaining a balanced metabolism.
If you suffer from joint problems, are extremely overweight, or are recovering from an injury, swimming may be the best option for you. The buoyancy of the water will cushion your joints and cool you off to prevent overheating. Swimming provides a full body workout, as it requires the use of a wide variety of muscles.
Losing weight can be difficult. It is easy to put on a little more weight than you’d like, but losing it is often altogether much tougher. The reality is that it is requires a lot of discipline, hard work, and dedication. The US Department of Health and Human Services reports that more than two in threeadults are considered to be overweight or obese (with 1 in 3 being obese). Not only that, one in three children aged six to 19 are considered to be overweight or obese. Carrying around too much weight can cause all sorts of unpleasant medical problems such as high blood pressure, heart disease, diabetes, osteoarthritis, sleep apnea and cancer. This list only includes the physical problems that overweight people may face and does not include the plethora of psychological difficulties. The societal bias against people who do not conform to the conventional ideal of beauty is quite pronounced. Overweight people can get paid less at work and be offered fewer promotions. This may not be fair and it may not reflect the sort of kindness and consideration that is an aspect of the society to which many people aspire to, but it is often the reality.
Exercise is crucial to increased health and achieving an ideal weight, but if you’re not comfortable or interested in going to a traditional gym or health club, you have plenty of other options. One alternative is to consider outpatient physical therapy services such as the ones available at http://www.boshphysicaltherapy.com. Or … you could try club sports, studio classes, hiking, swimming or running through the outdoors!
Rather than run on a treadmill for a while or lift weights, you could go to an exercise class. Losing weight is easier when you are doing it with other people, and you can make friends at the same time. You could lose weight while learning to box or get your groove on listening to anything from jazz to hip hop. The possibilities are endless.
Aside from the personal benefit to you, you could help others while exercising by sponsoring yourself. You do not need to run a marathon to raise money for people. You could try a 5km walk in your city or try something more adventurous like a triathlon.
If you take up a sport, you can learn a new skill while making friends as well as competing. Everyone wants to win, and if you get into the competition mindset, you may not remember that you’re there to lose weight. Besides, the idea of exercise is not to just do it when you want to become a little slimmer. You need to do it throughout your life to remain healthy. If you join a team and enjoy doing exercise, you will not want to give it up once you’ve reached your target weight.
Loved chatting with my running buddy and Not Real Runner podcast host, John Biel, about running for fun as opposed to running for time. We chat about our sexy pre-race poses, elaborate costuming for race day and other fun oddities to add to your unintense endurance racing experiences. I love John and I plan to have him back! Check out HIS podcast, The Not Real Runner Podcast on iTunes.
It’s time to push yourself harder and find the benefits of living life to the fullest at your fittest. . Whether you’re dealing with lack of energy, confidence, motivation, strength, endurance or other … today is the day, and fitness is the magic road towards achieving it all.
If a leaner body is on your list, the Exact Formula for Weight Loss is both a free and failsafe path to achieve your goal weight. Include exercise in your life and you’re golden. The hardest part to all of this is actually just getting started. You can exercise at home or in the outdoors for free. You can also invest a little money and join a gym or invest in some home fitness equipment.
What equipment do you need? It depends on your preferences! A good bike offers a fun way to exercise, and can get you out and about so you can explore and enjoy the great outdoors. (Here’s a performance bike coupon, just for you). Not only that but a bike can be used as an alternative method of transport – great for combining two tasks at once. Strength training equipment both big and small, expensive or inexpensive can support your training too. Some training tools cost five bucks. Some will cost you five thousand! You just have to find the right choices for you.
Fitness apparel is a good idea as well. From running shoes to sports bras and compression sleeves, functional fitness wear that’s fashionable and makes you feel good can’t be beat!
Now, what are the benefits to all of this? All of the above?
Well, exercise is the ‘too good to be true’ method of improving your life. It’s the miracle cure we’ve always had, and you can start by going for a walk or jog right now. Whatever your age, gender or race – there’s oodles of scientific research to support the idea that being active physically can help you lead a better life. From low self-esteem, to heart health to success in business, exercise can help with it all. You simply need to get started.
(NOTE: Don’t fail to read the Frequently Asked Questions section below this article!)
Even though weight-loss and weight management is often made out to be the most confusing thing in the world, the formula is very simple. I say this with a promise that if you follow this exact formula for weight loss, you will never have to diet, suffer, or waste your money buying nonsense like pills, supplements, shakes or wraps again. Your body needs calories to function. On average, it burns about 10 calories per day per pound of body weight. So, if you weigh 200 pounds, your body will likely burn about 2,000 calories just to maintain its size and normal body function. That’s not counting exercise. It’s just the amount of calories your body will burn doing important things like: digesting food, pumping blood, processing oxygen, walking around the house, brushing hair … standard stuff. Every move we make requires energy, and thus calories get burned. If you burn about 2,000 calories a day and you’re not losing weight, we know that you’re also consuming at least 2,000 calories a day too.
3,500 extra calories consumed = one pound gained
3,500 extra calories burned = one pound lost
If you presently weigh 200 pounds, but have a healthy or preferred weight of 150 pounds … it’s safe to say that you’ll need to lose 50. If you’d like to weigh 150 pounds, you should eat the proper amount of calories which would sustain a person no bigger than 150 pounds! 150 X 10 calories per day = 1,500. At 200 pounds, you’re consuming at least 2,000 calories per day, way more if you exercise regularly. That’s too much! That’s the reason you’re 50 pounds over weight. You’ve been eating to be a 200 pound person.
So how do you customize this formula for you? Easy! Decide what a healthy weight for you would be, and then tack a ZERO on to the end of it. That provides you with 10 calories per pound of ideal body weight, and by sticking to this caloric formula, your body will shrink down to your ideal weight. You will be feeding it enough to functional well at your ideal weight, but won’t be feeding it enough to remain at its larger size.
Want to weigh 214 pounds? Consume no more than 2,140 calories per day
Want to way 132 pounds? Consume no more that 1,320 calories per day.
This formula works EVERY TIME! It’s NOT a diet, it’s just a method of managing your consumption habits (both food and beverage) to ensure you’re providing your body with the ideal amount of energy (calories) and not an excess amount.
NOW! You can do this the smart way or the dumb-dumb way. The dumb-dumb way would have you eat four doughnuts each day and nothing else. YES, you can consume 1,500 with just a few doughnuts and still lose weight. However, with this methodology, you’d have no energy, be tired, malnourished, hungry, have headaches, grow cranky and quit. This dumb-dumb plan is not built for success.
The SMART way to attack this formula is by filling your daily caloric budget with tons of HIGHLY NUTRITIOUS but low-calorie foods. If you want to have energy, feel satisfied and enjoy food on an ongoing basis, choose items from the produce department, lean proteins, low-fat dairy products and stick with whole grains. Avoid caloric beverages as much as possible. Yes, I’m suggesting that you have really high standards most of the time.
You’re not on a diet, you’re just going to start becoming particular about what you’re putting in your mouth. Fill up on the great stuff and scrutinize the high-calorie high-fat non-essentials. Could you grill that chicken breast without all of the oil? Sure you can! Can dip your salad in a side cup of dressing instead of allowing the restaurant to dump ladles full on top of it? Of course! Can you choose another way to relax each night instead of having that glass of wine or beer? Unless you’ve got a problem, a walk should be able to suffice.
Folks, weight loss isn’t about suffering. It’s just about learning what works for your body, staying within reasonable parameters and making more good choices than bad.
(NOTE: Don’t fail to read the Frequently Asked Questions section below this article!)
Hear about The Exact Formula for Weight Loss on Fitz’s Podcast!
FREQUENTLY ASKED QUESTIONS
When I lose the weight, can I go back to eating more calories? No. If you want to be a smaller person for the long-haul, you’ll have to eat like a smaller person. You’ll find a place where you can eat a bit more based off of a really vigorous exercise routine, but if you veer too far from this calorie formula … you’ll eventually gain weight. My husband gets to eat way more than I do. Is it fair? Maybe not, but I prefer being fit and lean over keeping up with his luxurious eating abilities.
What about the 1,200 calorie a day message I’ve always heard? It’s preposterous to think that random amount of calories would suit everyone. My tall, muscular husband would STARVE if that’s all he were fed each day. That completely random number does not take in to account various heights, weights, body types or goals. With THIS exact formula for weight loss, you’ve chosen your own goal weight, based off those factors … and have created a formula specific to you.
How do I keep track of calories? Great question! I recommend an app like My Fitness Pal or Calorie-Count.com. Just plug in every bite and sip you take each day, to make sure you don’t go over your daily caloric budget. You can also jot down notes with a pen and paper to keep track.
Do I have to count calories forever? I do. I don’t plug them in to an app anymore, but I do keep mental note throughout the day. Sidebar – I used to weigh 45 pounds more than I do now. I wore a size 13 then and wear a size 0 now. I taught two intense group fitness classes a day back then when I was overweight too. What changed? My eating habits. I’ve maintained my weight loss for almost 20 years now, just by being a conscientious eater.
Can I splurge? It’s YOUR caloric budget. You don’t have to be perfect. Perfect is boring! Just make great choices and stick to your budget 90% of the time. I eat a small piece of milk chocolate every single day. It makes me happy.
If I exercise, do I eat those calories to make up for calories burned? NO! NO! NO! NO! NO! NO! Purposely re-consuming those calories you just burned to lose weight would be INSANE! That would be like quickly spending the $1,000 you just earned on a fancy purse … when you were really trying to save up to buy a $15,000 car! Unless you are running 10-20 miles a day or the equivalent, you DO NOT need to purposely re-consume calories you’ve burned off exercising. Many apps and “diets” tell you to do this and all I can say is … FOOEY! They’re unknowledgeable amateurs who have no business guiding you towards weight loss. If you burn an extra 500 calories per day through exercise, you will lose an extra pound a week. If you burn 500 calories and quickly re-consume them, you will lose ZERO extra pounds each week. Don’t do it.
What if I lose too much weight? Then go ahead and add some extra calories! Some folks have higher metabolisms and can do this. If you fit the bill, congrats! Just make sure to maintain high standards and don’t resort to junk foods.
Should I add exercise? Of course! You can be really trim without exercise, but you CANNOT be FIT without it. Exercise is a powerful force in weight management, but more importantly … exercise is the only way to become strong, flexible, resilient and have good balance and endurance! Skinny is no prize! Your goal should be lean and strong!
What if I hate counting? Too bad. Plug the numbers in to your phone or computer and enjoy the benefits. I bet you dislike being overweight more than you dislike “counting”. Do you keep track of the money you spend to make sure you don’t bounce checks? I bet you do. Counting and simple math are a part of being a responsible adult. Deal with it.
What if I hate scales? That’s like saying you hate thermometers or rulers. Scales are simply tools of measurement. They don’t love you, hate you or care if it’s the holidays. They just tell you the truth and let you make decisions based off of that information. Your weight is not the only important factor, but you’re here reading this article because you care about your weight. Don’t put your head in the sand like an ostrich. Check in with a scale on a regular basis; I recommend weekly, but you can diverge from that. If the scale is moving in the right direction, you know you’ve been doing a good job. If the number is sticking or going the wrong way, you’ll know to tighten up a bit and put in a little more effort. Plus, if you were religious about checking in with the scale … do you think you’d have gained a bunch of weight in the first place?
What do I do when I achieve my weight loss goal? Plan a fun athletic adventure to celebrate and send an email to Fitzness@aol.com! We’d love to feature you on Fitzness.com
Combining this EXACT FORMULA FOR WEIGHT LOSS with daily workouts with my FLIP FLOP ABS core training DVD is the perfect formula for a lean hard body with the abs you’ve been dreaming about. Order your DVD here.
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Bikes have been around for centuries, first as a mean of transport, and then as a fun form of fitness training. With the renewal of outdoor activities, more and more people are now considering the purchase of a bike, both to stay healthy and even to reduce the impact of their car on the environment. So, if you are considering the acquisition of a bike for the first time, here are some essential tips for amateur cyclists and fitness enthusiasts.
Why Should You Choose To Get Fit With A Bike?
Bikes can certainly provide for a super sweat session, as you can train your legs, and improve your heart and circulatory systems if done vigorously. There are a variety of bike types to suits your specific interests, such as: road bikes, mountain bikes, hybrid bikes, snow bikes, beach bikes, spinning bikes, and even BMX bikes if you are feeling especially acrobatic. In short, while cycling is just one sport, there are an infinite slew of possibilities based on your preferences, your interests, your fitness levels and your cycling skills. As a result, there are just as many bikes as there are types of cyclist. You wouldn’t be able to say the same about a treadmill, for example. While indoor gyms have their positive sides, it’s a huge win for your mood and your fitness motivation to pursue outdoor activities regularly. Fresh air, sunlight and being part of the world might seem a little childish, but they are essential feelings for everyone. Consequently, it is easier to stick to your fitness resolutions if they don’t cut you off from the world you live in. Bikes let you do just that!
Safety: What To Consider When You Start
When you start cycling outside, you will first of all need to consider your safety. Remember that you are sharing the road with cars and other vehicles, and that injury is a real possibility. Therefore caution is absolutely key! First of all, the acquisition of a helmet is indispensable, even though there is no federal law in the USA that requires bicycle helmets. There are laws in states and localities that are related to children mostly, also some places do insist on every cyclist wearing a helmet. You can check more in detail the relevant helmet laws where you live. While it may not be a legal requirement, a helmet will protect you from head and brain injuries. Indeed, there are over 6,000 head injuries in the USA every year that are accounted to cycling without a helmet. Additionally, 75% of bike-related fatalities could have been avoided with a helmet. So, make sure to pick one that meets the US consumer product safety commission and that is brightly-colored, as this will make you more visible for vehicles on the road. Your helmet should be comfortably snug, so don’t choose too loose or too tight! You will also need reflective clothes: While you don’t need to wear them at all times, do make sure to have reflective bands on when you are riding in low light in the early morning or in the evening. This can save your life, so don’t try to save money on it!
The Real Start Outside: How To Approach Fitness Cycling
Even when you have decided to buy a bike for fitness reasons, you will need to go slowly at first. It is important to get used to the bike and to the overall cycling activity, especially if you have not been doing much cycling in the past. Start with 30 minutes a day at first and stay on flat terrains for the first few weeks. This may not be the beginning that you were dreaming of, but remember that cycling is not only a great leg workout, but it is also a very powerful cardio exercise. That’s why you should always try to keep pedalling for at least 30 minutes before gradually increasing the intensity and the duration of your workout. Additionally, a little tip that will keep you pedaling longer is the purchase of padded shorts, as they will protect your backside from getting too sore! If you feel confident on a bike, you could consider the addition of clipless pedals that enable you to pedal more effectively. Finally, as you start riding for longer distance, why not join a group of cyclists as this will not only keep you motivated but also make the time pass quickly! After all, it is difficult to remember you are exercising when you are in good company!
Keep Active Even On Rainy Days
When the weather is gray and cold, it could be really tricky to go out on the bike. It’s not only uncomfortable, but it could also be dangerous and make the road slippery. Thankfully there are ways to make the most of your bike fitness indoors with the acquisition of an indoor bike trainer that lets you maintain your bike on the spot as you pedal. Or you could consider a spin bike to increase your performance and your cardio workout! Take a look at the best spin bikes on the market. In both cases, if you wish to monitor your performance, you could rely on a heart monitor that will keep track of your efforts. Finally, do make sure to warm up and stretch properly, even when you are training indoors as this will avoid building up lactic acid in your muscles, which is responsible for sore muscles. And, last but not least, do vary your workout, indoors and outdoors, to keep things exciting and challenging at all times!
2017 is upon us and the future looks fit! I’m really excited about this New Year because I’m starting to see people moving beyond appearance as incentive for healthy habits and on to living well and living long.
Snake Oil Gets Stung
It may be wishful thinking, but I really predict many people will stop turning to dumb diets, pills, powders, stupid shakes and ridiculous wraps. People are starting to understand that these things NEVER work long term, cost a fortune and lead to misery. Instead, I see people rejecting their shake-selling neighbors in exchange for managing their caloric intake of REAL food and exercising often. I train thousands of people around the world each year and love the mass amounts of success they’re all having with the Exact Formula for Weight Loss and a challenging exercise routine.
Active Adventure Rules
While I love and respect the treadmill and elliptical, I expect more and more people to step out of that typical gym box. Heading outdoors to sweat and socialize with friends is a trend anticipate will continue. Active adventure becomes a stronger motivation for more and more adults seeking a life more intensely lived. In my work as a race announcer, I see every beautiful version of the “average Joe and Jane” taking part in short distances, insanely long distances, triathlons, obstacle course races and more. I’m welcoming toddlers, 90 year-olds, Olympians, the morbidly obese and athletes of every color through finish lines – all within the same weekend! Racecations, zip lining adventures and ski resorts continue to inspire fitness.
Snarky Shirts Stick Around
They’re kind of fun and kind of annoying, but no matter what I think … they’re not going anywhere. Many more sparkly tanks that proclaim that we run for wine and can’t function without coffee are on their way. Those funky workout leggings, they’re not going anywhere either. Speaking of pants, if you are trying to squeeze in some physical activity while at work… Check out these crazy, comfy, stylish and stretchy dress pants. Walk, lunge and stretch on the job!
Core Training Becomes More
A long time misconception is that “core” is synonymous with “abs”. WRONG! The core is comprised of the muscles of your abs, hips, back and glutes. With 60%- 80% of adult Americans experiencing back pain at some point, folks are starting to focus on using fitness to prevent and recover from pain. Our abs rarely hurt, because they are a fitness hot spot and are strong. Our backs are neglected and the resulting tightness and weakness leads to pain. My core training DVD, FLIP FLOP ABS, was designed to hit your core at every angle, leaving your body hard, strong and pain-free. Bridges, side planks and Supermans become a staple in more and more workout routines.
Childhood Obesity Rates Slow
The most critical problem we face in healthcare is a future of inactive, chronically sick, unproductive adults our nation can’t afford. However, I see a bright spot. More and more families are prioritizing active fun, while encouraging healthier choices at mealtime. My before-school running/walking program, The Morning Mile, is growing by leaps and bounds with 200 schools participating and over two million miles run! I see it all across the country. When given the opportunity, children and families will take advantage of opportunities to play, move and engage in athletics. Yummy healthy food options are making the decision to eat wisely equally enticing.
Stay the course, my friends! Keep moving in a way that makes you laugh, get sweaty in clothes that make you feel funny, pursue strength training for resiliency, pump up and provide opportunities for our youth to start life off strong, and reject phony gimmicks that will only make you miserable. Fitness … it’s not so complicated.