We often talk about weight loss and how you can achieve it with a mix of scientific knowledge and healthy habits. For example, there’s Fitz’s Exact Formula for Weight Loss based on eating the right amounts of the right foods for the size you’d like to be. However, sometimes folks simply lack commitment or habitually trash themselves emotionally, which often gets in the way of science and reality. Quite often, the secret ingredient to weight loss is ultimately happiness (or the lack of it). If you’re unhappy with your body and you’re unhappy with what you eat, somehow you’re going to have to put a happy attitude in place in order to earn results that make your outcomes happy too!
To help illustrate the point, here are a couple of reasons why choosing happiness can help you lose the weight.
Even hearing the word “diet” can make people cringe. There are so many terrible diets out there, with so many failing gimmicks that it can blow your mind with all the tricks and tips that people advertise. Spending tons of money to suffer in misery is not the key to weight loss or overall joy. Instead of constantly eating things that you can’t even stomach, why not look for alternatives? There are TONS of healthy foods most people like. The key is, to start with the ones that you already enjoy and add-on as you find more.
Find exercise that works for you
Stressing yourself out at the gym might make you feel like you’re losing weight and doing a good job, but how long can you really sustain it? The people who go to the gym every day for the rest of their do so because they’ve found exercises they found enjoyable. You should also find options you think are fun to maintain the commitment. Whether it’s wearing a pair of the best running shorts during your morning run or finding a partner to help keep you motivated at the gym, prioritizing enjoyment is almost as important as function. Forcing yourself to do workouts you loath, will likely lead to quitting. Instead, be creative, branch out and keep trying options until something feels right.
At the end of the day, if you learn to love the food that gets you to your ideal weight while enjoying the exercises that keep your body strong, flexible and with great endurance … you’ll be able to integrate fitness as a wonderful part of your life.
Eager to get fit without having to go anywhere or pay for a gym membership? Setting up a home gym might be a fantastic idea for you. Let’s find out! Is it right for you? Should you have space, you will have the flexibility to workout whenever it suits you. As an added bonus, you won’t need to compete with other sweaty individuals over the equipment. However, you won’t have the social company to help you get through your fitness routine, so training at home may not be for you if you thrive on the encouragement of others. Of course, you could always spend time at home and in the gym for your workout sessions, so there’s no reason why you shouldn’t mix your fitness regime up a little. Your budget is another important consideration, though you don’t need to spend a fortune. Begin with the basics, such as a pull-up bar and a set of weights, and let your home gym build up over time. You can buy equipment second-hand from places such as eBay and the classified ads, so don’t assume everything has to be brand new. Where to start If a home gym is right for you, it’s time to start creating the perfect space. Some people convert their garage into a gym, but you may have a spare room that is adequate for your needs. Alternatively, a corner of your bedroom may suffice if you are only planning on buying a few things, or an outdoor space such as your patio, if you don’t mind foregoing your privacy. You don’t want to rush into an exercise routine, so you need to pace yourself. Follow our beginner’s guide to fitness to prepare you for your workout plan. Then buy the equipment you know you are going to use. Buying an exercise bike is a worthy purchase, but not if you’re only going to use it as a place to hang your towel. Must-have items In smaller spaces, an exercise ball is a fun and versatile piece of equipment that can be used for whole-body exercises, strengthening your muscles and building your balance. Resistance bands are an absolute must too! A jump rope is fantastic for cardio training and is an effective way of torching calories. Mix your workout up with a variety of dumbbells or an exchangeable set of dumbbells, which can be adjusted in weight to target your muscle strength. In a larger space, you could add a bench or a power rack if you intend to use barbell’s, and you may enjoy the benefits of a treadmill or rowing machine. Over to you Do further research online, and if a home gym is right for you, create a space you will enjoy working out in.
Most new moms will agree that time is simply a luxury they no longer have. This is especially the case if you are a working mom. However, time is something you are going to need to find if you want to get back into shape after having a baby. Read on to discover some top tips on fitting exercise into your busy schedule.
Create a home gym – Use any space that you have available in your home. Your bedroom, your living room, your garage – whatever! You deserve the space, so take it. Although fitness centers are fantastic, you can certainly get a killer workout at home with expert guidance if you want it. Join Fitz’s Hottie Body Fitzness Challenge which provides daily workout guidance with complimentary instructional videos to train with daily. You can also purchase a rowing machine, treadmill, or another piece offitness equipment to add to the space in your home. When you have access to equipment you enjoy and it’s staring at you daily, you are going to be much more inclined to use it. Consider stocking up on a variety of small and inexpensive portable items like balls, bands, a jump rope and more.
Build exercise to your actual schedule– You need to take the time to exercise, so rather than trying to find the time … force it in. Most people will have at least 30 minutes of unused time in their day. After all, think about how much time you spend checking your Twitter page or Facebook. Pay attention to how you spend your time at present, and look for opportunities to create a space for exercising. Once you have done this, you can then write down ‘exercise’ on your daily planner. This will make sure you stick to it, as you have an allocated space in the day for working out.
Get a job that involves exercise – One of the most effective ways of ensuring you get a daily dose of exercise is to pursue a career path that entails it. A lot of new moms decide to change careers once they have had a baby, so this could be your perfect opportunity to try something new. AMaster’s Degree in Kinesiology is an option worth looking into further if you already have a background in training. This is a degree that is designed for adults that want to advance their coaching, teaching or training career. Of course, there are many different routes you could go down. You could take a course in personal training, for example.
Put on your gym clothes when you get ready in the morning – It is a good idea to put on yourworkout clothes as soon as you get ready in the morning. Being dressed for exercise is a great push to get it over with. Although, don’t just use them as comfy clothes all day. Put them on with the intention of soaking them with sweat and getting them stinky.
Workout with baby – Finding someone else to watch your little one, or relying on their unreliable willingness to take naps is not always going to work. Put your cutie in a stroller and go! Dance with your cutie in your pappoose. Do squats will giving hugs. It all counts!
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.
If you enjoy keeping fit, then it’s sensible to work out at home sometimes. Sure, you might have a membership with a local gym. However, you often won’t have enough time to use their facilities every day if you work hard and/or have a family. With that in mind, there are some items you may want to invest in which don’t take up too much space or cost a fortune.
Investing in a treadmill is an amazing idea for so many reasons. It offers the most simplistic of cardio workouts walking or running, in the convenience of your home. You won’t be put off by weather, time of day, temperature, safety or lack of access to baby sitters if you have kids. You can watch TV and let the time fly by as you log mile after mile if you set things up right. Just take the time to perform some research and read these tips for choosing the right treadmill. Like it or not, some brands are better than others. So, you need to make sure that you spend your money on something that is built to last.
Rowing machines are fantastic because they work multiple muscles at the same time. You can also get them for next to nothing these days. They’re often cheaper than treadmills, but they work just as well. Using a rowing machine for 30-60 minutes most nights will make a significant impact on your fitness levels. You should notice an improvement within the first couple of weeks. As with any items of that nature, you need to stick to your routine. Again, search online for the best prices and make sure you read some reviews.
If you like the idea of lean curvy strong muscles, you might consider investing in a weights bench. Depending on how much you want to spend, there are hundreds of different designs. It’s sensible not to opt for the cheapest product on the market and go for something a little more stable. If you’re looking for a quick, but in depth education on how to design your own strength training plan, list to Fitz’s podcast The Fitzness Show: Strength Training for a Lean Hard Body.
Having a gym membership or being a part of a sports club comes with tons of great benefits. But sometimes the convenience of being able to get an incredible workout at home feels like it’s worth a million bucks. Besides the items mentioned above, invest in tubes, bands, a jump rope, a BOSU, and a yoga mat. You’ll live an excuse-free fitness life for sure!
While the gym is a fabulous place to build muscle and increase stamina, having an active lifestyle also contributes to your overall fitness. Just think, you could get a killer workout at a fitness center and then sit around all day being sedentary. Or, you could get that killer workout and follow it up with constant activity and movement built into your life. The second choice, is obviously a better one.
Walking seems like a very tame form of exercise in small doses, but it can have a huge effect on the body in large doses. Whether you’re cruising through the mall, a theme park or around the neighborhood, the more you do it … the better you’ll be. Check out the best walking shoes for women right now or cruise around looking for mens shoes. Walking to and from your car at work or to and from rooms in the house might not make a big difference to your body, but getting in 10,000 steps a day walking around your local park or heading into town to get odd things will definitely make the difference.
Walking instead of using your car is a great way to do this. Plus, it’ll save you fuel, and it’ll give you a little extra “me time” during the day; you could bring your mp3 player and listen to some music or The Fitzness Show podcast while you stroll along. If you combine walks with necessary daily tasks (perhaps even picking your kids up from school so that you can all walk home) then you’ll notice the difference very quickly. Before you know it, you might find that you’ve turned that light walk into a fast walk. Later, that fast walk might become a light jog, and so on.
If you’re somebody who likes to put off doing anything once you get in from work because you’re tired and you’d much rather sit on the couch then this is entirely understandable but also an entirely wasted opportunity to strength training. Everyday chores such as mowing the lawn, taking out the trash, and rearranging furniture all add to your physical activity levels. Sure, they won’t equate major muscles or calories burned, but they definitely CONTRIBUTE to your overall fitness level. Every step, every lift, every bend counts.
Make it work for you.
If increased fitness is your main goal, than you need a routine that works for you. Even simply finding some time to do indoor lunges will make a difference. Perhaps you could look into local clubs for sports that interested you back in high school or college. Rowing, cycling, soccer, and even martial arts are all physical activities that get your body moving and will help you get in shape. If you love those sports then you’ll be working out without feeling as if you’re working out; you’ll just be having fun playing your favorite game and meeting new people. It’s good to make connections with new friends because these people will help encourage you to keep up the good work; they’ll ask you to come and train with them, and it’ll be harder to turn down that invitation than it is to turn down the voice in your head telling you to exercise. Joining a club, even if it’s for something such as yoga because you hated popular sports like basketball or baseball. Every movement counts!
What was the old you like? I was in pretty bad shape. I had a couple of severe bouts of pneumonia, and I smoked two to three packs of cigarettes a day. I had to take a break half way up my steps to the bedroom because I was out of breath. I had high blood pressure. I was borderline Type 2 Diabetes. I was sick a lot. I was obese, but refused to admit it. I was in a bad physical and mental state.
What prompted your weight loss? All of the above and I wanted to live as long as I could. I remember thinking to myself that if God wants to take me it is in his hands, but I was no longer going to contribute to an early demise.
How did you lose the weight? I have always struggled with my weight. I was like a yo-yo. One year I would be about 200 or so pounds, and the next year I would be 240. Up down, up down. Then, middle age came upon me and major changes in my lifestyle occurred around my 40th, 50th and 60th year of life. I got divorced when I was 38 and soon-after realized I was an alcoholic; I quit drinking at the age of 40. I met my current wife at 42 and by the time I was in my late 40’s, I was up to the 340-350 range. So after trying exercise and just about every diet under the sun at that time … and because I had suffered a couple major bouts of pneumonia, my doctor and I agreed I needed to do something drastic to take the weight off. I went and had Bariatric surgery. By the way, I also still smoked two to three packs of Kool cigarettes a day as well as drank two to three pots of coffee a day. In both my doctor and my opinion, I was on my way to an early grave. I had the surgery and it was a success and I got down to about 200 pounds. I took up inline speed skating for exercise and that was about all I did for exercise. As far as nutrition goes, because of the
Ross and Fitz
surgery, the amount of food I put into my body was reduced, but I continued to eat what I had always eaten – just in smaller amounts. Over the years, I gradually put weight back on until I hit the 240-245 range. About four years ago, I decided I need to lose the weight again before it got out of hand. I started exercising and made minor changes to my nutrition and over the course of two years I go down to the 210-215 range. Not bad, but my goal was to get to 190. Over the next two years, no matter what I did I could not get out of that 210-215 range. Then, in December of 2016 I was introduced to Fitz Koehler and her Exact Formula for Weight Loss. I remember reading it and when I was done saying to myself, “no way, it cannot be this easy.” What the heck did I have to lose but weight? Nothing else was working, so on December 15 of 2016 I committed to the Formula. In mid-March of 2017 I hit my 190 pound goal. I have stuck with the Formula and have not, nor will I look back. I now want to get down to 185 and am currently at 186. These last few pounds are the hardest to take off, but I know I will get there soon.
How long did it take? So far, I am in the fifteen years or so of this journey.
What was the hardest part? These last 30 or so pounds.
Most fun part of my weight loss? To be able to do things like speed skate and run and not be out of breath. Fifteen years ago, if you had told me that I would be a speed skater and a runner, I would have thought you were crazy. I had never done either activity and to start them in my 50’s and 60’s …. what are you thinking?
Most rewarding experience? When I get to share Fitz and the Formula with others that want to live a more rewarding and healthier life,
Ross and the Hotties at the Ann Arbor Goddess 5k
Who/what inspires you when you feel like quitting? Three things. First, I have a picture of me looking rather large wearing my 3X form fitting shirt in my home gym (yes, I have one of them now) by the light switch. When I turn the lights on and see the picture I say to myself “never again”. Second, I have a banner hung in the gym with a quote from legendary University of Michigan football coach, Bo Schembechler. It reads, “those who stay will be champions.” When I see that, it tells me to stay the course and I am a champion even if it is only in my eyes. Thirdly but not lastly, the Hotties. I love being a Hottie and belonging to the Hottie Body Fitzness Challenge. The posts and replies to posts are both edifying and inspirational.
How has this weight loss changed your life? I am much happier now both with my physical appearance and mental health.
Have any advice for others who would like to lose weight? Join the Hottie Body Fitzness Challenge, listen to Fitz and do her daily workouts. Stay the course, you will achieve your goals if you believe.
Your must have fitness equipment? My speedskates and running shoes.
Favorite training song? Thunderstruck by ACDC
Favorite healthy food? A Kind bar.
Favorite not so healthy food? Oatmeal raisin cookie.
Funniest/weirdest/most awkward experience during your weight loss journey? I really can’t think of one.
Future goals? In the last three years, I have run many 5K’s and just completed my first 10K. I want to complete a half marathon by the time I turn 65 and complete a full marathon before I turn 66. I turn 65 in one year, so as Fitz says “get to work”
Anything else you would like to add? Just this. For those of you out there who want to lose weight, join the Hottie Body Fitzness Challenge, read the Exact Formula for Weight Loss and follow Fitz. Then commit to all three of the above and stay the course. I promise, you will be amazed by the results and you will save a ton of money by not purchasing phony diets, exercise programs, supplements and snake oils that do nothing but take money out of your pocket and put it in others. Save your money, you will look great and be a member the Hotties for life. Now make the decision and “get to work.”
Some people hate the gym, but they still love working out. How is that possible, you ask? It’s simple. Not everyone wants to be cooped up inside four walls listening to steel clang and guys grunt. For many, it is a complete turn-off. And that goes without mentioning the price of the gym membership, which can sometimes be costly. In other words, gyms are not made for everyone. But that doesn’t mean that you can’t get fit in other exciting environments. In fact, embracing outdoors activities, and especially activities that take you out of the commonly followed tracks can be the key to maintaining a healthy workout program.
When you think of outdoor activities, you may only be considering jogging. But in reality, there are plenty of sports that you can do in the middle of nature as you can find on outdoor-sport-leisure.net. Indeed, if you feel at your best when you are surrounded by water, you can take on canoeing, stand up paddle boarding or plain old swimming. For those who love strong sensations and the taste of adrenalin, climbing is a great way of pushing your limits while giving your body a full-on workout. Or maybe you’re one for speed and travel, in that case running and mountain cycling are a fantastic match for your personality and offer a sense of freedom that you can’t find at the gym.
Get the equipment you need
With every outdoor sport comes a specific kind of equipment. For running, it is about picking the right kind of shoes that can absorb the shocks and keep your joints healthy as you exercise. You can find shoe shops that measure exactly your shoe size and the way you distribute your body mass on the sole of your feet to help you find the perfect shoes for your needs. When it comes to other activities, such as cycling, you will need to refer to online reviews. For mountain biking, this review of the Genesis V2100 from mountainbikesreviewed.com is a great start to find a bike that can tackle some rough terrain while providing the maximum safety to the cyclist. If you are into climbing, you might be lucky enough to test new equipment with a climbing club before finding out which item you’d like to buy for yourself. Getting the right equipment requires some research if you want to make the most of your outdoor fitness program.
Train your body to prevent injuries
Hitting natural tracks might sound exciting, but it still requires regular strength training if you want to prevent injuries in the process. Indeed, runners, for example, need to build up strength in their lower body and core to be able to run faster, further and pain-free. Similarly, if you build up your core muscles, you will find that climbing can be a lot easier as your body can hold climbing positions better. In other words, to enjoy your favorite activity, you need to help prepare your body by making it stronger where it needs to be. Rowing enthusiasts like to work on upper body strength; cyclists work on their core and low back. The stronger your body gets, the smoother your workout will be.
Create a routine
It isn’t always easy to train on your own, especially if you’ve decided to train outdoors. It’s not unlikely that you might be struggling to get motivated. The best way to avoid any motivation trouble is to join a club. You can find clubs for rowing, cycling, jogging, etc. These are different from the gym, as club members meet on the location of their activity. But clubs have an advantage because they introduce you to a community of like-minded people. As a result, you will find that you are more motivated to go out and train with friends who enjoy the same sport. You might even pick a few useful tips from experienced athletes!
Set a motivational goal
Most people take on an activity because they want to lose weight. While it is an honorable goal, it is generally recommended to focus on a different kind of objective. For instance, you can take on running with the goal to run a marathon; then you can focus on your performance instead of looking at your waist circumference. Always set a goal that relates to a fitness achievement, as it is likely to encourage athletic adventure and legitimate quality of life.
We all know how important exercise is for keeping us fit and healthy. But despite the well-known benefits, a lot of people are still not doing enough exercise. And it’s contributing to them becoming overweight or even obese. People make a ton excuses why they are not getting active, but these can be resolved. In fact, here are some of the main reasons why people aren’t exercising, and some easy resolutions.
They can’t do it with the kids around
One of the biggest reasons why people say they are not doing enough exercise is their kids. After all, when they are looking after little ones, it can be hard to find time to workout. And they might struggle to get a babysitter to take care of the kids. But there is no reason why you can’t exercise with the kids around. In fact, you can involve them to ensure you both get the benefits of exercise. For one thing, going for a fast-paced walk with your kid is a great way to get some exercise into your life. Take the stroller and walk at a fast speed with your little one. You might also want to go swimming, skating, dancing or to the playground. They get some giggles, you both shared some physical activity while making memories.
It’s true that a lot of gym memberships can leave you feeling the pinch. You could end up paying around 50 or 60 dollars a month for a basic membership. And it’s a cost that a lot of people can’t afford. But you don’t need a gym to get active. In fact, there are lots of exercises you can do at home which will help you to stay fit. For one thing, you might want to invest in a piece of gym equipment like a treadmill or a stepper. That way, you can exercise without leaving the house. And there are a lot of programs you can follow from your humble abode which will ensure you get enough exercise. In fact, search for the best home workout programs to find one you can easily do at home to get fit.
They don’t find it fun
Exercise doesn’t have to be boring. In fact, there is bound to be an exercise out there you will enjoy doing. Therefore, try different classes to open you up to new exercise opportunities. It might be that you become a huge fan of Zumba, bootcamp or Crossfit. Or it might be that you find swimming is your thing. Your first priority is to stop making excuses and start doing SOMETHING to make you sweaty. And don’t be afraid to join up with someone else. That way, you can both keep each other entertained while getting fit!
And for the record … you don’t need a ton of time to get fit. Every moment of activity you choose to do counts at making you better. Do as much as you can!