January 23, 2017 / Articles, Fitness, Health
Whether you want to look good rocking that summer body or just want to keep your health in check, maintaining a fitness routine is critical to reaching those goals. A routine, by definition, doesn’t happen over-night, and it’s most effective when you take progressive measures, one step at a time. Subtle changes in your diet and lifestyle can go a long way if you chip out certain bad habits bit by bit. Here are a few ways to get a healthy start:
Prioritize Your Fitness Schedule
It’s important to prioritize your health, not just for you, but also for the people that love you most. We understand that between work and family, it can be difficult to make time for yourself, but if you commit to scheduling gym time at least 3 times a week, you’ll establish a routine that will keep you motivated and less stressed.
Keep Track of Your Progress
At some point your body will reach plateaus, but by keeping track of your progress, you will see what is and isn’t working for you. Push your boundaries with a certified trainer by your side and keep track of your accomplishments by logging each personal record in a notepad or on your phone. To get started, add these topics to your notebook and see what things are benefiting you the most:
– Meal prep for the week and tracking calories
– Switching up your workouts and tracking your improvements
– How you feel before and after your exercise
Once you’ve begun seeing progress, set a day for you to #TreatYourself as a reward.
Know Your Heart
Keeping a stable heart rate will help prevent serious injury. According to the CDC, for moderate-intensity physical activity, a person’s target heart rate should be 50% to 70% of his or her maximum heart rate. You can monitor the intensity of your exercise by checking your heart rate or pulse during a workout. High Intensity Interval Training (HIIT) is a great way to stimulate a faster heartbeat. If you’re new to this type of exercise, you can do variations of HIIT workouts by increasing your rest period. To get you started, here’s a simple list of workouts to kick-start your new fitness routine:
– Warm Up by Running: 2 minute jog with or without incline and 1-minute walk for a total of 15 minutes
– Push Ups: 4 sets of 15 push ups – you can start off with assisted push ups
– Bodyweight Squats: 4 sets of 15 squats – you can incorporate jump squats later on as a challenge
– Pull Ups: 4 sets of 10 pull ups – starters can use an assisted pull up machine
– Plank: End each set with a 45 second to a minute body plank.
* Resting periods are important so try to time your breaks between each set so that they don’t exceed one minute and 30 seconds.
Think ‘Energy’ When Eating
We can all recall a time when we ate something that tasted good but had us feeling sluggish afterwards. Think about the foods that you eat and whether they will help you or harm you. For example, fruit is excellent during the day or before a workout because of its natural sugars. So when you’re done with your workout, head over to our juice bar and choose from a variety of our protein rich shakes that will boost your energy and assist you in gaining muscle mass or leaning down. For meals that will provide the nutrients you need to stay alert, energized, and injury-free, try including these protein-filled foods into your daily diet:
– Chicken breast
Be Well Rested
Your body will perform at its best if you give it the appropriate amount of rest. Being sore is your body’s natural way of saying it’s recovering and rebuilding muscle tissue. Avoid forcing your body during its rest period and find ways to relax your mind. Skip watching TV at night and read a good book, or if you prefer a little noise over silence, play some light music that will help you fall asleep.
Stay focused on your goals! Know that you are your own competition and motivator. Adjust your workout schedule to maximize your visits to the gym, motivate yourself to keep doing better week after week by keeping track of your accomplishments, and be mindful about how you fuel your body. And remember, we at Club Metro USA are happy to provide you with access to certified trainers who can guide you through your fitness journey. But please be sure to speak with your physician before beginning any workout routine. So what are you waiting for? Sign up today!