Tag Archives: Health

“New Year, New Me!” It’s never too late to start.

Hello readers, welcome back and Happy New Year! Today’s post will be relatively brief, but hopefully insightful. With that being said, let’s get buffed out!

With the beginning of the new yearn people will set out to achieve one of the most cliché goals known to society: to lose weight. Over time, I have noticed that there seems to be a very negative stigma with regards to New Year resolutioners who aspire to lose weight. Whether it is memes depicting the emptiness of gyms after a couple of weeks post-new year’s day or blatant ridiculing of these goal-setters, people can’t seem to be positive towards them. Whether you have been one of the few who yell “Shame! Shame!” at the resolutioners is irrelevant (I know I have); now is the time to make a change and help those tip toeing into the waters of fitness.

The truth is that Forbes.com estimates that only about 8% of people who resolve to lose weight will have success after 2 months of setting their goal. With that alarming statistic in mind, it is important to remember that we should remain positive with the people who do choose to chase this goal. Remember, out of the next 100 people you see, only 8 of them will be able to succeed. These rare 8% represent the population who are able to overcome the mental obstacles thrown by us; it is not them who needs our encouragement and support, it is the remaining 92%. Although people are largely responsible for their own success and failures, a strong support system goes a long way. Remain positive and aid those who you need it; give tips on workouts, techniques, food choices, and motivation.

For those of you who resolved to lose x amount of weight this year, eat healthier, get fitter, or commit to a new workout regime, awesome! Keep up your can-do attitude and your “New Year, New Me” motto! Although the phrase is overused and very cliché, it is never too late to start a new journey. There is nothing wrong with your beginning on January 1st, 2017. There will be days where you fail or feel like calling t quits while saying “2018 will be my year!”, but consistency is key. What you have chosen to do is something that you need to chip at, little by little. The best things in life are not free, they require work and sacrifice, and the best things in life do not come easy. Stick to your goal, and you will be able to achieve it. Good luck! Happy New Year #FitFam!


How to make working out FUN!

MERRY CHRISTMAS #FitFam! Let’s get buffed out!

I’ve heard many people say that they would love to begin living a lifestyle of wellness and health to chase down the ever-elusive six-pack, but ultimately don’t because of their hate for physical activity. By focusing on what they hate, they neglect the most important part of anything that we do: the fun part. You see, keeping the “I hate exercise” thought in our head while working out is counter-productive; personally, I have always loved working out, but only committed to it when I enjoyed what I was doing. I quit sport after sport throughout early childhood. It wasn’t until I found wrestling, weightlifting, and jiujitsu that I found my niche. Now there is nowhere else I’d rather be! With that being said, here are a few ways to make working out fun:

  1. WORKOUT WITH A PARTNER: If you hate working out, doing it alone is definitely not going to do you any favors. It’s like getting a tattoo or going out to eat; it’s always better to have someone there with you. Your workout partner (friend) will keep a conversation going with you, make jokes, and hopefully push you to do better, making the endeavor fly by without you noticing a single drop of sweat being dropped.
  2. FIND SOMETHING YOU LOVE TO DO: It is the spirit of competition that  I love, and the accountability that I have to hold myself to; I love the fact that success came to the personal effort put in by me. Now, I’m not saying that everyone should join wrestling (although that’s what I think), but the same concept can be applied to everyone. Find a sport or physical hobby you like, whether it’s walking your dog, biking, golf (without a cart), swimming, or even my personal favorite: jiu-jitsu! You will only do something long-term if you enjoy doing it.
  3. HAVE A GREAT PLAYLIST: In case you didn’t get the memo, music enhances anyone’s mood during a workout. Whether you perform better angry, happy, or energized, there is always music that will fuel your inner flame. Just put on your headphones and let your inner flame burn baby burn!!
  4. MAKE IT A GAME: My workout partner and I occasionally use workout dice to switch up our routine; if you have the extra cash laying around, you should invest in some. They change up your workout and make you feel anxious as you are thinking of what the die will issue out to you. If that isn’t enough risk for you, make BETS with your partner or with yourself. I know that when I bet a free trip to the sushi-buffet that I can do more reps than he or run a little longer than him, it definitely makes me WANT to do it.

Merry Christmas readers! Don’t forget to start making some New YEAR’S resolutions! Make at least 5 so that you have a chance to complete at least 1! Resolutions post is coming soon!

Back to Back problems! Working out with a bad back.

Back Pain

Hello readers! Let’s get buffed out!

First and foremost, I am not a personal trainer, doctor, or chiropractor, nor have I ever claimed to be one; I am only a workout and nutrition enthusiast who loves to share ideas and information pulled from experiences and articles/books. Please take my perspective on this matter with a grain of salt and consult with your physician before pushing your body in an unsafe manner.

We have all heard people say something along the lines of, “I can’t workout. I have a bad back.” Not to take anything away from these people; they may very well have serious back issues that prevent them from committing to physical exercise, but I have learned that when there is a will, there is a way. The fact is that there is always a way to work AROUND any kind of injury. There is always an alternative to exercises that cause discomfort to someone who has these types of issues. So, good news! If you are someone who struggles with chronic back pain or other back issues, here are some tips to working through it.

  1. WORKOUT IN A POOL: If you’re someone who enjoys being in the water, awesome! Being in a pool decreases the pressure that you put on your joints, especially on your back, since you are floating and not putting the full weight of your body on your spine. By signing up for a water aerobics class or going to the local rec pool and completing a good swimming workout, you’ll still be building muscle, increasing your lung capacity, and burning a TON of calories.
  2.  USE LIFTING MACHINES: If you are an avid lifter who just doesn’t want to put the weights down to give your back a rest, try to keep your workouts exclusive to the machines. Although they aren’t as fun as free weights, sitting machines allow you to isolate muscle groups without forcing your core to keep proper posture throughout the workout. Sure, many people loves the deadlift, powerclean, bench press, and back squat, but when you have back issues, utilizing these lifts in your workout is not very beneficial, especially if you are lacking in the proper technique. Again, stick to the machines, and your back should be free from pain.
  3. SPINNING!: Personally, I don’t like spinning classes; to me they are boring, monotonous, and kind of uncomfortable (looking at you tiny seats!), but some people love spinning, and more power to them! Spinning allows you to get the biking experience without putting your body in harms way on trails or the roads, where potholes and such would cause your back discs to shift suddenly. Instead, stationary biking keeps you in one safe location with a (hopefully) certified instructor. As long as you keep correct posture on the bike and take breaks when needed, you should be able to do this without any hiccups.
  4. CARDIO MACHINE!: For all you cardio bunnies out there with back issues, running on pavements, grass, and even treadmills puts much unnecessary pressure on your spine, so does jumping rope and aerobics! Instead of doing something that requires you to “bounce”, use stationary machines such as the elliptical, stair-master, or Jacob’s ladder (if it’s available). These machines allow you to get that aerobic exercise that you love so dearly, without the risks of further ruining your back!
  5. BASIC YOGA: Because of the stress that more advanced yoga positions can put on one’s back, it is best to stick with basic yoga positions such as the mountain pose, warrior, child’s pose, triangle pose, half-moon, and legs-up-the-wall! As you strengthen your back, you could consult with your physician and (hopefully) certified yoga instructor about attempting more advanced poses!

Thanks for reading everyone! Please remember to share and comment on anything you would like to know or see in the future.

5 Reasons to workout in the AM!



Hello Readers! Let’s get buffed out!

Today let us ponder 5 significant reasons to consider moving our workout sessions to the early morning! Although many of us may already have a set schedule, trying new things never hurt anyone.

  1. YOU GET IT OUT OF THE WAY: Although many fitness  enthusiasts enjoy working out in the evening to relieve stress after a long day of work or school, not everyone has the guaranteed time to workout in the evening. Whether it’s unscheduled family gatherings that you’re invited to, staying late for work, or catching up with some Grey’s Anatomy/Supernatural, there is always something that seems to get in the way of your exercise regime. Working out in the AM ensures that your workout of the day is finished and anything else to do during the day won’t be such a burden.
  2. IT ENERGIZES YOU: Say goodbye to morning blues! Working out in the morning jumpstarts your day with some activity, and you don’t show up to work sluggish, still dog-tired from just waking up less than an hour ago. Waking up an hour or two earlier may seem like a drag, but after lugging yourself out of bed and taking the first few steps into your workout (run, gym, etc.), you instantly feel more energetic and ready to go!
  3. YOUR MOOD WILL INCREASE: We’ve all heard the old expression “working out releases endorphins…” Well, the fact is that this it is true. Endorphins, the feel good hormone in the brain, are released when you put your body through a workout; therefore, every time you workout promptly after waking up, you are setting yourself up for a pleasant day. Would you rather go to work as the same Mr./Ms. Grumpy, or be the life of the office, the person who exclaims “Good morning!” with a smile?   Like Elle Woods in Legally Blonde says, “exercise gives you endorphins, endorphins make you happy, and happy people just don’t shoot their husbands!”
  4. LESS PEOPLE STEALING YOUR SPACE: Have you ever walked into a gym/track/park ready to bust out some sets, but someone is taking up the equipment/lane you need? Well, by working out in the morning, you will be able to bypass all of these gym hogs and get first dibs on all of the things you want. Sure, sharing is caring but when time is limited after work, because you have to get home to your family, pets, take-home work, or SO, there isn’t time to halt your workout to wait for other people. You COULD interchange alternate exercises, but why do that when you can just wake up a little earlier and use whatever you want?
  5. ONE MORE REASON TO EAT HEALTHY: Who wants to ruin a good thing? Hopefully, not you! By working out in the morning, you will already have a healthy start to your day; you will have that thought in your mind as you open your refrigerator to grab some breakfast. Instead of grabbing a bagel with cream cheese, your conscience will implore you to heat up some oatmeal instead… maybe throw some fruit in the mix for that sweet flavor! This behavior will definitely carry on in the afternoon, since you won’t want to ruin your health streak of the day.

Start your day off correctly! Workout in the AM and enjoy the grind; take solace in the fact that you are doing what many won’t. The only person stopping you from being great is YOU!

Thanks for reading everyone! Comment, share, and let me know what other reasons there are that you thought should have made the cut. There could be a part two!