Fitness Workouts & Fitness Trainers
Fitness Plans, Men's Fitness & Women's Fitness Routines
For effective fitness workouts, you need to a set bedtime for proper sleep, and each morning, you should plan what you're going to eat that day so you don't overeat, note the healthy living pros at Gold's Gym. In addition to their fitness plan tips, keep in mind this one from the exercise specialists at WebMD: Try pushing yourself a little more during each workout. WebMD's fitness trainer specialists say, "Challenge yourself. Step it up. Work out 5 minutes longer. Raise the incline level on your treadmill. Go for a few extra repetitions. It makes a difference." Of course, if this men's fitness or women's fitness plan is feeling too intense and you're experiencing pain, slow down or ease off exercise to recuperate.
11 Ways to Have Your Best Year Ever
New year, new chance to live well. Health.com talks to the experts to find out about simple ways to enjoy your happiest and fittest year yet.
The Experts: Lauren Slayton, R.D., a nutritionist in New York City and author of Little Book of Thin; Susan Blum, M.D., author of The Immune System Recovery Plan; and Farnoosh Torabi, author of Psych Yourself Rich.
Small Steps, Big Results
There’s a reason many of us make New Year’s resolutions in January: Starting the year strong sets you up for success down the road. “After an indulgent holiday season, people want to get back on the wagon in every area of their lives,” says Susan Blum, MD, founder and director of the Blum Center for Health in Rye Brook, N.Y. But instead of making huge resolutions that you’ll forget by February, it’s smarter to take little actions. Need a place to begin? Here are baby steps that make a big difference.
Stop Winging It
So much of eating is impulsive—you’re hungry and you grab whatever is there. Be proactive so you’re not starving at noon when your only option is an overstuffed sandwich. Every morning, do a mental walk-through of your day to plan what you’re going to eat when. If you won’t be able to find something healthy, brown-bag it.
Debloat The Healthy Way
Chances are you’re feeling a little puffy after the holidays. Lemons, asparagus, avocado, quinoa and ginger are all great at getting rid of your bloat; they help you lose sodium and retain less fluid.
Keep Your Own Medical File
Get a binder for your health records and test reports; also, scan them and save them to your hard drive. Having copies lets you be your own advocate. Bring them with you every time you visit a physician. That way, each doctor will be on the same page and better equipped to help you stay well.
Besides the obvious annual exams (e.g., a gynecologist visit), you also need a skin cancer check (visual screenings are key to detecting skin cancer and stopping it early—just be sure your doc is giving you a thorough screening). Also, once you hit 50, you should get a colonoscopy every 10 years.
Fall In Love With Fermented Foods
You’ve already heard that probiotic foods are some of the best things you can eat for gut health. But you may not know that yogurt isn’t the only source of good bacteria. Try kombucha tea, kimchi (a spicy Korean cabbage side dish) and kefir (a tart milk drink).
Set A Bedtime
Sleep is one of those things everyone knows they need more of but can’t quite figure out how to get. So treat yourself like a kid and set a time you have to be in bed by (say, 11 p.m. if you wake up at 7 a.m.). An hour before, turn off all your electronics. Browsing Pinterest on your iPad up to the moment you shut off the lights is only going to make it tougher to drift off and sleep soundly.
Check Into Your Investments
Most people sign up at the beginning of a job for an investment plan and never look at it again. But you need to periodically make sure it’s still the right mix of stocks and bonds for your age and comfort level with risk. Spend a moment reviewing where your money is invested. A good rule of thumb: Take 100 and subtract your age to find the percentage you should have invested in stocks (a riskier choice). So if you’re 40, 60% of your fund should be in stocks and the rest in safer investments.
Learn Your Credit Score
While you can get your credit report for free every year, you have to pay to find out your actual score. It’s worth it, though: This one number determines whether you can get a mortgage and what the interest rate on other loans may be. Head to myfico.com for your rating.
Switch From Manual To Automatic
Sign up for automatic bill paying for every predictable monthly bill you have. You’ll avoid accidentally skipping a payment (it’s even happened to me!), lower your stress and may even boost your credit score. Bonus: Some creditors give you incentives for automating your payment, like a lower interest rate on your student loans.
Take Some Measurements
Weighing yourself can be so dispiriting. You might be disappointed by the number, and some of it is water weight versus all those holiday cookies. Instead, measure three areas: around your chest, the smallest part of your waist and the circumference of a thigh. You’ll get a starting point so you can see how your workouts are changing your body. (It doesn’t get more motivating than losing inches!)
To see faster results, follow the lead of pro athletes and squeeze in a few two-a-days. While a good goal is to exercise four days a week, in the month of January try to work out in the morning and evening on two of those days. No need to go all-out both times—the second workout should be easier, like going on a bike ride or taking a power walk. Then, in February, you can switch back to one-a-days, knowing you’ve already made major progress.
Great fitness workouts don't exist in a vacuum, and they're only a part of a full plan for better and healthier living, as these Gold's Gym exercise, psychology and nutrition experts point out. Follow their fitness plan, eating and healthy living tips, and keep in mind these additional tips that you can tackle starting today! Consider meeting with a fitness trainer to go over all of your short term and long tern fitness goals. Along with a men's fitness trainer or women's personal trainer, team up with a nutrition counselor from your local Gold's Gym to outline map out a meal and snack plan because you can't train away a bad diet, and you need the best fuel for your exercise routines.
You need energy for fitness workouts, whether you're training for a triathlon or exercising to lose those last stubborn ten pounds. One fitness plan tip is to watch out for too many smoothies, as these convenient and tasty beverages pack a whole lot of calories all at once. Your fitness trainer may have read the recent cautionary post from the American Council on Exercise that spells out the pitfalls of these popular drinks: "Smoothies and juices usually have four or more servings of fruit and those calories can add up quickly." Improve your men's fitness or women's fitness by trimming down on smoothies as "studies show that when you drink your calories, you don’t offset those calories by taking in less food later in the day," note the experts at ACE, so the "net result is more calories in than out and a gradual increase on the scale."