mercredi 31 janvier 2018
mardi 30 janvier 2018
8 Exercises Trainers Never Do (And What to Do Instead)
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Heading into the gym with a solid workout plan is a surefire way to have a successful, efficient sweat session. But figuring out exactly what strength exercises to do can get a little tricky. While certain exercises (think biceps curls and crunches) seem like easy, familiar choices, they’re not always the best bet for seeing results. In fact, just because everyone’s doing a certain move, doesn’t mean it’s even safe.
“It’s important to measure the risk-to-benefit ratio of any exercise,” says Susie Crossland-Dwyer, strength and run coach and founder of Studio S in Cincinnati, OH. She tends to avoid exercises that target a single muscle or muscle group and moves that carry little benefit with high risk of injury. So what are the strength exercises trainers never do? Here are eight for starters, plus recommendations for safer, more effective substitutions.
RELATED: The 7 Best Strength Exercises You’re Not Doing
Strength Exercises You Should Skip and What To Do Instead
1. Skip: Crunches
Old news that still rings true: Crunches aren’t nearly as effective as other core exercises. Yet people still continue to do them. “A lot of exercise enthusiasts do crunches ad nauseam without really increasing their core strength,” says Crossland-Dwyer. What’s worse is the move can lead to neck or back pain and sometimes hip issues.
Substitution: Pilates Roll-Up
Unlike a traditional crunch, this move targets deeper layers of your abs, which will increase your stability and improve your posture.
How to: Lie on your back with your legs extended and your arms overhead, palms facing one another (a). Slowly roll up, making a C-shape with your spine as you do. Your abs should be pulled in and engaged during the entire movement, creating a hollowing feeling through the low abdominals (b). Continue to roll forward into a stretch, while keeping your shoulders down, away from your ears (c). Hold the stretch for about 10 seconds, then roll back to start and repeat.
2. Skip: Hip Abductor Machine
“People often think that machines make it easier to perform the exercise movement and manipulate the body because they look user-friendly,” says Nikki Snow, a Les Mills International trainer based in Chicago. But strength exercises on hip abductor machines often aren’t as beneficial as moves with free weights or even just your bodyweight. “The abductor machine — aka thigh master machine — packs a big burn, but there are more effective exercises that can isolate the side glutes and hips safe and effectively.”
Substitution: Sumo Squat
This squat variation, with your legs wide apart, targets your inner thighs like none other.
How to: Stand with legs a few steps wider than hip-width apart, toes turned out. Hold a dumbbell in each hand at your hips (a). Lower your hips down and back until your thighs are parallel to the floor (b). Stand back up and repeat.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
3. Skip: Weighted Standing Side Bends
Holding a dumbbell on one side of your body during side bends “puts the spine in a compromised position, and it’s hard to maintain alignment to isolate the obliques properly,” says Snow. “It’s easy to use momentum and rock side to side, which can put strain on the lower back and decrease isolation in the targeted muscle group.”
Substitution: Side Plank with Hip Lift
“This move isolates the obliques and strengthens shoulders and surrounding core muscles very effectively,” Snow says.
How to: Lie on your side and prop yourself up on your forearm and elbow. Your feet, hips and shoulders should align. Extend your top arm toward the ceiling (a). Lift your hips off the ground and up toward the ceiling. Hips should stay stacked, with body in one straight line (b). Lower your hips a few inches toward the floor, then lift back up to a straight side plank, using your abs to move you (c). Repeat.
4. Skip: Leg Press
The leg press can be fun, because you can typically lift more weight on the machine than you can handle on a standing squat, so you feel extra-powerful. But that increased weight is part of the problem, says Greg Justice, MA, owner of AYC Health and Fitness in Kansas City, KS. “The biggest problem I see with the leg press is the inclination to put too much weight on the machine, potentially causing the pelvis to rotate away from the back rest as you lower the weight. This can cause a herniated disc.” Plus, using the leg press takes stability out of the equation, forcing your quads to do most of the work, without hitting the hamstrings or glutes, says Crossland-Dwyer.
Substitution: Bulgarian Split Squat
“With split squats, you start with stabilizing the body before going through the range of motion,” Justice explains. “You need to engage the whole body throughout the entire process, and that transfers to real life movements or recreational sports.”
How to: Stand with your back facing a bench or box. Put one foot on top of the bench. Make sure you’re far enough away from the bench so you can create a 90-degree bend in your front knee (a). Bend your front knee to lower your back knee toward the ground, and aim to get your front thigh parallel to the floor (b). Push through the heel of your front foot to return to the starting position, keeping your chest up, eyes forward and shoulders back (c). Repeat.
Check out the rest of the exercises trainers never do at Daily Burn.
8 Exercises Trainers Never Do (And What to Do Instead)lundi 29 janvier 2018
The Weirdly Hydrating Thing You Should Drink After a Workout
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Still pounding sports drinks after a tough workout? You’re behind the science times, according to a small new study. Milk and milk alternatives—thanks to their natural balance of sodium, carbohydrate and protein—help the body retain fluid, researchers report in the journal Applied Physiology, Nutrition, and Metabolism, making it an effective recovery drink for exercisers.
The researchers wanted to see how the sports drink Powerade stacked up against different kinds of milk, so they subjected 15 men to four rounds of cycling on separate days. Each workout was followed by a different beverage: cow’s milk, soy milk, a milk-based meal supplement or Powerade. Researchers then measured their blood and urine to determine hydration and nutrient levels.
Drinking a milk-based meal supplement after exercise led to better fluid retention than the other drinks, but all of the milk-based products were superior to Powerade in terms of rehydrating the body post-exercise. None of the beverages made the cyclers thirstier than any other.
That said, Powerade had an edge in one regard: The men reported that the sports juice was the most pleasant (soy milk, unsurprisingly, was the least). Those who drank milk reported being more bloated and feeling more full—probably due to the protein content in milk—but they were more rehydrated compared to sports drinks.
And as for water? Drinking plain water after exercise actually causes a drop in sodium levels, potentially leading to even more dehydration, the study authors note. Consider chasing your next workout with milk—just be sure to wear your roomiest pair of yoga pants.
The Weirdly Hydrating Thing You Should Drink After a Workout
mercredi 24 janvier 2018
15 Ways to Add Self-Care to Your Workout Routine
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The fitness fanatics out there probably know the feeling of pushing yourself to the max in a workout. But a holistic approach to health and wellness involves movement, nutrition, and regeneration, says Alicia Agostinelli, a personal trainer and yoga instructor at Equinox Seaport Square in Boston. And while many avid gym-goers tend to be up to date when it comes to the latest HIIT craze or health food trends, most people falter when it comes to the recovery component, both for the body and the mind.
Practicing self-care strategies during your workouts and in your free time can help you come back stronger, and in a more peaceful headspace—not to mention they make exercise that much more enjoyable. Steal some tips from these top trainers who manage to sweat it out hardcore and still make self-care priority.
Try a breathing exercise
“In session, I connect to my breath. I try to practice 4-7-8 breathing [breathe in for four seconds, hold your breath for seven, then exhale for eight] a couple of times every hour to help me reduce stress and regulate my parasympathetic nervous system.” —Matt Delaney, CSCS, innovation coordinator and a Tier X coach at Equinox
Be your own biggest fan
“It took years, but I genuinely view fitness as an opportunity to be a better version of myself, to build myself up, and let my strengths guide me, while looking at weaknesses with a sense of compassion. When I need to rest during a tough core series, it's okay. I'm stronger than I was a year ago, and isn't that the point? It's so much more satisfying to push yourself to the tune of ‘yes I can’ than to be afraid of failing or feeling like you're somehow not good enough if you don't perform the way you wanted to. Your mental game affects how you feel emotionally and how you perform physically, so I always make sure my inner voice is pumped up, ready to rise up to a challenge, but is ready to celebrate every moment of the work I put in.” —Emily Walsh, a Boston-based instructor at SLT
Warm up, cool down, and hydrate
“I practice self-care while exercising by including a dynamic warm-up before any workout and a good stretch after. I also have water with me at all times to stay hydrated.” —Michelle Lovitt, a California-based trainer and author of Exercise For Your Muscle Type: the Smart Way to Get Fit
Get off Instagram at the gym
“The most important self-care action I can take during my workouts is to let my mind be in my workout 100%. I’ve had to create a rule so that I am not responding to emails, checking social media, or replying to texts when I workout. If I can escape and truly enjoy my workout, my life is fantastic.” —Holly Perkins, CSCS, author of Lift To Get Lean and founder of the online health and fitness platform Women’s Strength Nation
RELATED: How to Break Your Smartphone Addiction in 21 Days
Keep an eye on the 'why'
“I am all about the whys behind the workout: why am I doing it, what will it achieve, and how will it make me feel. I am not a numbers-oriented person, so this is a way I track my progress and motivate myself to keep going.” —Aly Raymer, senior lead instructor and director of talent at B/SPOKE Studios, an indoor cycling studio in Boston
Tune into your body
“The best way to practice self-care during exercise is be conscious and listen to your body. Don’t ignore the signs of your body. I stretch whatever muscle I work after a workout and I try to treat myself to a massage once a month if possible.” —Scott Weiss, CSCS, a physical therapist and trainer in New York
Wear your favorite gear
“I am mindful of what I wear. I know that sounds silly, but when I feel good in my clothing and am wearing the right pieces for the workout, I will work out harder. If I am wearing something that doesn't fit well or is too thin (think: see-through in yoga!) I will be distracted the entire practice.” —Raymer
Meditate on the reg
“I have a very dedicated meditation practice that I do mornings and evenings. It literally keeps my head on straight. For me it’s critical that I work on my internal dialogue and remind myself to speak lovingly and in a supportive manner. I can get into trouble really fast if I don’t keep an eye on this. But when I am on track, my mental attitude really does help me live a happier life and accomplish more each day. And my body thrives on it.” —Perkins
RELATED: 8 Self-Care Habits That Will Help You Feel Less Stress and More Joy in 2018
Journal
“I write in a gratitude journal every single morning, listing three things that I’m thankful for from the past 24 hours, and I also read a passage from a book that a good friend gave me called Journey to the Heart. It helps me get my mind right and I feel a lot more calm before jumping into a busy day.” —Emily Abbate, an ACE-certified trainer and creator of the new podcast Hurdle
Snap pictures
“Photography is my self-care. I picked up the hobby a couple of years ago and have made it part of my daily life ever since. It gives me an opportunity to step away from my normal schedule and get lost in the world around me for a little while. It's has also helped me separate from technology because my eyes are always on my surroundings looking for interesting photo opportunities and no longer buried in my phone.” —Delaney
Get organized
“I keep my work, home, and training environments clean and orderly. Keeping things free from clutter has been proven to keep you on track and better at maintaining your goals.” —Weiss
RELATED: Push Through Any Workout with These Trainer Mantras
Have a Sunday check-in
“Every Sunday, ask yourself: ‘What am I doing to take care of my mind and body this week? Can I add something to my daily routine that will rest or refresh me? Can I take something out that is no longer serving me?’ Recovery and regeneration is the often forgotten third leg of a three-legged stool. When we check in both on and off the exercise mat and implement changes that benefit our health wellness, we leave our workouts and enter our personal and work lives refreshed and recovered.” —Agostinelli
Eat well
“My self-care outside of working out is to make sure I eat healthy, organic, non-processed foods. This is so important to my energy levels and mental functioning and clarity during my busy weeks of working out myself and my clients.” —Lovitt
Do something that brings you joy every day
“I rely on so many different methods to keep me stress-free and take care of myself beyond exercising. I write in a journal, I watch a good film, I go out and take photos. I make sure to incorporate some activity in my day-to-day that brings me joy and fulfillment.” —Sarah Coppinger, an instructor at indoor cycling studio The Handle Bar
Wake up with the birds
“During the week, I set my alarm 45 minutes to one hour earlier than I actually need to get up so I can enjoy some quiet time drinking fresh-ground coffee, enjoying a healthy breakfast, and writing in my journal. Being a small business owner, my days can be long and sometimes a little chaotic. Giving myself a little me time in the morning is a priority. It allows me to start the day off a little slower.” —Becca Lucas, owner of Barre & Anchor, a barre studio in Weston, Massachusetts
15 Ways to Add Self-Care to Your Workout RoutineThis Yoga Flow Will Instantly Boost Your Mood
mardi 23 janvier 2018
Nike Just Announced Their New Running Shoe—and I Got to Test It Out
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When it comes to next-level sneakers, Nike always seems to be on the cutting edge, and today is no exception. The athletic brand just announced its latest development, the new Nike Epic React Flyknit ($150), a running shoe that saw 17,000 miles of testing.
The result: a runner that is lightweight, durable, soft, and provides energy return. According to the press team over at Nike, “It's ideal for distance workouts, recovery runs, and progression runs. It will be particularly appreciated by the everyday runner who wants their run to feel more enjoyable.” Basically, if you have a foot and you love to run, this shoe will put a smile on your face.
Unfortunately, you won't be able to get your hands on the Nike Epic React Flyknit until February 22 (I know, I know); however, I scored a pair ahead of the release date and have literally done some of the legwork for you.
My first encounter with the Nike Epic React Flyknit was in early November 2017—for about 10 minutes. As Nike employees watched, I stepped onto a treadmill in the brand’s NYC headquarters and ran for a little over a mile. Afterward, I typed a note on my phone that said “Light. Nice feel. I like. Familiar.” So these six words were literally my first reaction to this new silhouette.
Fast forward two months, when I got my very own pair of the new Nike running shoes, and was able to spend some more time and miles in them—both on the treadmill and around the running trails of Central Park. Now my opinion is a bit more informed. Here are my thoughts:
RELATED: The Best Reflective Gear for Running at Night
The look
They are sleek and streamlined, but still look cool enough to turn heads. I find it a little weird that the midsole extends beyond the heel—but I only notice that when I am sitting with my legs crossed. On a personal note, I prefer the navy colorway to the white.
The feel
They are super comfy without being overly soft. Stepping into them is like pulling on your favorite pair of slippers. The weaving of the Flyknit upper feels tighter and sturdier than other Nike models I’ve worn, but still has enough give so that your foot won’t feel restricted. The shape and cut of the collar of the shoe worried me at first, because I thought I might experience rubbing, which would led me to retire these babies early. Luckily, there was no rubbing. In fact, it kind of just felt like I was wearing a low-cut sock.
RELATED: Everything You Need to Know About Runner's Knee–Even If You're Not a Runner
The details
There are perforations along the front top portion of the shoe, making it super breathable. The temperature during my outside runs has hovered around the low 40s, and my feet were never freezing, so I’d say that they are suitable for chilly days. That beefy midsole, which is made of the new Nike-only proprietary technology React Foam, is what all the hoopla over this new release is about.
This foam, which took more than 400 combinations of chemistry and processing to develop, is what makes you feel lighter and frankly faster on your feet. Also, the midsole and outsole are kind of one in the same here. The only distinguishing factor, in my opinion, are the pieces of clear rubber that are affixed to the forefoot and heel that add much-needed traction and make the shoe more durable.
The bottom line
I would be remiss if I didn’t note that this shoe reminds me of both the Brooks Levitate and the Adidas Ultra Boost running shoes, two runners that are currently in heavy rotation for me. The Nike Epic React Flyknit feels noticeably lighter on my feet than these other two styles though, which is a big selling point for me. But, it isn’t as springy and responsive as the Brooks Levitate, nor is it as much of a lifestyle crossover kick as the Adidas Ultra Boost.
That said, I think the Nike Epic React Flyknit is a good solid addition to the running space, and I am looking forward to continuing to pound the pavement in them over the next couple of months.
Nike Just Announced Their New Running Shoe—and I Got to Test It Out3 Beginner Yoga Poses for Better Balance
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This article originally appeared on DailyBurn.com.
When you flip through the yoga playbook, most routines—if not all—include a balance challenge. “That’s because balance is the essence of yoga,” says Ariel Kiley, certified yoga instructor and lead trainer of Daily Burn’s Yoga Fundamentals program. “Fundamentally, yoga is learning how to go off balance to find balance again,” Kiley explains.
But even if nailing the bird of paradise or eagle pose isn’t your goal, finding balance is key to moving better and feeling centered in your day-to-day. Plus, it can make you a stronger and fitter runner, weightlifter and all-around athlete. “If you’re balanced structurally, then you have sound posture. Posture says a lot about how efficiently you’re using your body,” she says.
Read on for Kiley’s top three yoga poses for better balance, strength and mobility.
RELATED: Yoga Fundamentals: The Yoga Workout You Can Totally Do
Find Balance with These 3 Beginner Yoga Poses
Think tree pose is a little too advanced? Worry not! These poses from the Yoga Fundamentals program focus on bringing more awareness to your feet — the first lesson in balance. “Your feet are designed to articulate movement in all kinds of ways, but we spend so much time in shoes that we limit their range of motion,” Kiley says. Aim to hold each of the following poses for three to five breaths.
Photo: Ryan Kelly / Yoga Fundamentals
1. Sole Stretch
Balance starts on the soles of your feet, and this pose is a great way to enhance the extension of your toes while stretching the plantar fascia. “By stretching and awakening your soles, you’re going to improve balance and agility as you walk, run and dance,” Kiley says.
How to: Get into tabletop position on your hands and knees (a). Tuck your toes under and walk your hands back towards your heels. Push your fingertips into the floor to lift your knees off the mat (b). Place two yoga blocks under your knees and sit upright on your heels (c). If this feels uncomfortable on your knees, sit on your heels and keep your fingertips tented to the floor in front of you (d).
TRY IT NOW: Daily Burn’s Yoga Fundamentals Program
Photo: Ryan Kelly / Yoga Fundamentals
2. Albatross Pose
Kiley likes to think of this yoga pose as a bird about to take flight, or in exercise terms, a hip hinge. The albatross is good prep for the Warrior poses and other standing poses that involve balanced legs because it encourages even distribution of weight. “Albatross awakens and fortifies the musculature of your back, legs and shoulders to train your body to regain its open, upright potential,” Kiley says.
How to: Stand with your feet in a wide straddle and feet parallel (a). Spread your arms wide into a big “T” with your palms facing forward (b). Unlock your knees, engage your glutes and core, and actively pull your legs towards your midline as you hinge forward at the hips. Keep your head level so your neck is a smooth continuation of your spine (c). Stretch your arms wide to the sides like a bird (d).
Photo: Ryan Kelly / Yoga Fundamentals
3. Single-Leg Balance
A great progression from mountain pose, the single-leg balance helps you access what Kiley calls your “plum-line” or central axis. “When you feel connected to your center in this way, any number of other off-balance poses become more possible,” she says. For true beginners, Kiley recommends stepping your lifted toes onto a yoga block for a few breaths before hiking your knee up to your hands.
How to: Stand with your feet hip-distance apart in mountain pose with equal weight on each foot (a). Begin to shift your weight onto your left foot and lift your right leg up (b). Interlace your hands around your right knee, point your right foot and pull the knee towards the ceiling (c). Firm up your standing leg by drilling the heel down into the mat, and draw your chin in slightly. Aim to create a straight line from your left heel to the crown of your head (e). Repeat on the right foot after a few breaths.
3 Beginner Yoga Poses for Better BalanceKira Stokes’ 18-Minute Jump Rope Workout Helps Strengthen and Tone Your Entire Body
vendredi 19 janvier 2018
This At-Home Workout Combines HIIT and Yoga for the Ultimate Burn
Top Fitness Stars Share Their Most Common Workout Habits
Hot Yoga Is No Better for You Than Regular Yoga, Study Says
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There’s something undeniably satisfying about leaving a fitness class dripping in sweat. When it comes to yoga, though, new research suggests there’s little reason to crank up the heat.
Bikram yoga has attracted a loyal following due to its steamy classes, which involve 26 specific postures and breathing exercises, typically performed in a room heated to about 105 degrees. Proponents swear by the style’s ability to work up a sweat and promote flexibility, and past research has shown that it’s good for your vascular health — but a small study published Thursday in Experimental Physiology suggests it’s the physical practice of Bikram, not the sweltering heat, that’s good for you.
“It’s definitely showing benefits to the 26-posture sequence,” says study author Stacy Hunter, an assistant professor in the department of health and human performance at Texas State University. “It just doesn’t seem like the heat is necessary in terms of improving heart health.”
Hunter, who is also the research director for Pure Action, a nonprofit that provides grant funding for yoga research and financed this study, says that conclusion doesn’t mean traditional Bikram isn’t healthy. Both hot and room-temperature yoga were found in the study to boost vascular health and possibly delay the progression of risk factors for heart disease and stroke. But the heat may not be responsible for those benefits.
In the study, 52 healthy but previously sedentary adults were assigned to a group: 19 people went to three hot Bikram yoga classes per week, while 14 took the exact same classes in a 73-degree room. A control group of 19 people didn’t do any yoga at all. After 12 weeks, the researchers assessed everyone’s vascular health by looking at changes in endothelial function, or the ability of blood vessels to dilate in response to increased blood flow. Both yoga groups saw changes that indicated a lower risk of heart disease, while the control group did not.
Hunter notes that the hot yoga group did see a small but statistically significant reduction in body fat percentage, compared to the room-temperature group — a surprising finding, given that past studies have shown that Bikram isn’t a particularly effective workout for weight loss. (Other research has even suggested that the high heat and humidity may raise the body’s internal temperature and heart rate to unsafe levels.)
All in all, the results should be encouraging to would-be yogis who may be intimidated by Bikram’s typically scorching temperatures, Hunter says.
“This is good news for people who might want to do it but can’t tolerate the heat or maybe want to do it at home, or for people who don’t even live near a yoga studio,” Hunter says.
Hot Yoga Is No Better for You Than Regular Yoga, Study Saysmercredi 17 janvier 2018
I’m the Worst Dancer, but I'll Never Quit Taking Dance Fitness Classes—Here’s Why
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I've never been good at dancing, but for some reason I've always felt drawn to it. In elementary school, I would make up mini dance routines and perform them for myself in my bedroom mirror. In middle school, in an attempt to gain some semblance of rhythm, I asked my dance-adept cheerleader friend to teach me how to body roll. During college, I would beg my friends to go out with me—yes, drinking would be involved, but mainly, I just wanted to dance the night away.
RELATED: Try the Dance Cardio Workout That Inspired Zumba
Now, at 23 and with a full-time job, spending late nights dancing at a club isn't always doable. But I've discovered something else that's kept my passion for the dance floor alive: dance fitness classes.
It started with Zumba, which I discovered during a summer internship. I remember hitting the studio after work and being surrounded by all types of women—young, old, thin, thick—but still feeling self-conscious. I'd never danced in a space that wasn't secluded or where the lights were in full effect, where everyone could see me and my flailing body.
Still, when the music started, I followed the instructors as best as I could—which, for the record, wasn't very well. The music was upbeat and so were the teachers and students, and even though I missed so many beats, I felt happier after that class than I had all summer. By then, I didn't care if I messed up and the entire class saw my misstep because the joy the movements brought me was so much greater than any feelings of embarrassment or reservation.
RELATED: How to Be More Confident in the Weight Room, Dance Class, and More
While I've always been drawn to these workouts and how positive they make me feel, I could never understand why I walked out of the studio or gym feeling so radiant. So I reached out to exercise physiologist Tom Holland, who had a more scientific understanding of the allure of dancing. "The full-body movement and neuromuscular connection is so unique," he told me. "You don’t get that from CrossFit or strength training, where the movements are static."
Dancing can also build self-esteem. "You add in music that is fun and you're learning and you go, 'Wow I can do this!' when you get it right," says Holland. "It's not super complicated but complicated enough to feel rewarding." It's true: My first couple of Zumba classes felt awkward at best. But as time went by, I started to nail certain movements, and it felt so much more empowering than setting a personal record in the weight room. It's hard to compare the mind-body connection of a high-powered dance class with any other workout out there.
I'll never forget the recent Monday night hip-hop dance class I took with my similarly dance-challenged friend Nora. We felt like fish out of water, surrounded by some amazing dancers. But the instructor was kind and enthusiastic, breaking down the moves and trying his best to teach us how to Milly Rock (emphasis on trying).
RELATED: 6 Dance Cardio Workout Videos That Will Get You Out of Your Exercise Rut
When our 60-minute class was over, Nora and I were dripping with sweat and out of breath. Our instructor wrapped things up by thanking us for coming out and left us with this: "Dance is always there for you. If you have a good day, you want to come dance to celebrate. If you have a bad day, you want to dance to forget about it and move forward."
That's why I'll keep taking dance classes, even though I'm so horrible sometimes, I stumble over my own feet. Dance can ground you in your own experiences, but it can also inspire you to take the next steps in life and live more joyfully—and you don't have to be a famous choreographer or ballerina to feel that effect.
I’m the Worst Dancer, but I'll Never Quit Taking Dance Fitness Classes—Here’s Why5 Signs You’re Getting Fitter—Even If the Scale Hasn't Budged
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You’ve been doing everything right: loading up on greens, lifting weights, and going easy on the wine and late-night snacks. But whenever you step on the scale, the same digits stare back at you—or worse, the number is higher than it was last time. WTF?
Before you get too worked up, the scale doesn’t tell the whole story—and you know this! Fortunately there are other ways to gauge your progress: As you get healthier, a few subtle mind-body clues begin to surface. Read on to learn what to look for. If you can check any of the boxes below, it’s a safe bet you’re on the right track (even if the scale claims otherwise).
Your junk food cravings have mellowed out
Once you’ve adapted to a cleaner diet, your hankerings for sugar and processed foods should get less intense (and may even go away completely), says Mark Hyman, MD, director of the Center for Functional Medicine at the Cleveland Clinic. “You can absolutely train your body to crave healthy foods instead,” he says. In other words, jonesing for edamame is an excellent sign you’ve made headway.
Test your taste buds: Make a list of five foods you once craved; then after two weeks, note whether you crave them anymore. The shift can happen very quickly, says Dr. Hyman, who wrote The Blood Sugar Solution: 10-Day Detox Diet. “If you load up on plant foods, healthy fats, and protein with every meal, you will find that eventually you won’t want the junk.”
RELATED: 9 Before-and-After Photos That Show Weight Is Just a Number
You’re reaching for heftier dumbbells
So you finally started lifting—or doing body-weight workouts—to build fat-burning muscle. Here’s some encouraging news: You may notice progress stat. For some people, it takes just a few weeks to see improvements in strength. “This is often referred to as beginner’s gains,” says Kourtney Thomas, a certified strength and conditioning specialist based in St. Louis. (After that, progress may slow, but it should still happen over time.)
Track your gains: As a general rule, if your regimen includes progressive overload (meaning you gradually make your muscles work harder over time, by adding weight or tension) you should be able to lift weight that is 7 to 10 percent heavier—or do endurance strength moves (such as planks) for longer—after every 14 days or so. Try using specific exercises (think bicep curls and a squat hold) as "benchmarks," and testing yourself every two weeks or so. But keep in mind that fitness progress isn’t always linear, Thomas notes. “Other general clues like having more energy for workouts, and better balance and coordination are valuable indicators too,” she says.
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You’ve never felt more rested
“Exercise has been proven to not only boost your daytime energy, but your sleep quality, too,” says Marci Goolsby, MD, a physician in the Women’s Sports Medicine Center at the Hospital for Special Surgery in New York City. Researchers have found that when people with insomnia get on a long-term exercise program, they tend to doze off quicker, snooze longer, and sleep more deeply than before they started working out. (Just don’t bang out a HITT routine right before bed, Dr. Goolsby warns, because that might actually keep you up.)
Collect some data: Use a sleep tracker device for a few weeks. “It can give you some general feedback,” says Dr. Goolsby, such as how long it takes you to drift off, and how long (roughly) you spend in REM sleep (the deepest stage). Once you start noticing positive changes, you may be motivated to hit the hay earlier, she adds.
RELATED: 6 Weird Things That May Help You Sleep Better
Your appetite has changed
If your get-fit plan has you turned you into a gym rat, you may not be as hungry as usual—or, you may be famished. Exercise can actually have both effects: Some people experience a drop in appetite, while others crave more food.
If your end goal is a slimmer waist, feeling ravenous can be frustrating. But you may actually need more food to keep burning calories, says Thomas: “You might have to increase what you are eating to fuel your body through your exercise routine.”
Assess your eating habits: In a notebook or with voice recordings in your smartphone, keep tabs on your hunger levels and rough calorie intake. If you do notice you’re eating more since you’ve started crushing your workouts in full-on beast mode, that okay, says Dr. Hyman. “Just make sure you’re adding real, whole foods,” he says. “Eight hundred calories from an avocado is going to do dramatically different things to your body than 800 calories coming from gummy bears.”
RELATED: How to Control Your Hunger Hormones to Lose Weight and Keep It Off
Your jeans fit differently
“Focusing on how your clothing feels is a good gauge for most people,” says Thomas, "as long as you recognize that sizing is a messed up mind game and are able to not worry about that." But don’t expect your pants to get looser necessarily; you may actually fill them out a bit better. This is what happens to Dr. Goolsby (who describes herself as not naturally muscular) when she starts a new workout. “If I start doing Spin, for example, all of a sudden I’m starting to notice my pants feel a bit tighter as I’m building my quads. It’s not because I’m gaining weight, I’m putting on muscle.”
Do a mirror check: If you want visual evidence of how your body is changing, consider snapping pics of yourself wearing the same outfit (and at the same time of day) every so often. (Note: If this habit becomes obsessive or makes you feel discouraged, it’s not worth doing.) Even just taking a mental note of how you feel physically in your clothes when you get dressed in the morning is fine.
Should you toss your scale?
The number on the scale is not worth fixating on—but that doesn’t mean weighing yourself is a complete waste, says May Tom, RD, an in-house dietitian at Cal-a-Vie Health Spa in Vista, California. “Having objective data to look at can help move people toward change,” she says. Research backs her up: Two recent studies have reaffirmed that people who step on the scale regularly tend to lose more weight than those who weigh themselves less frequently or not at all.
So how often should you weigh in? Once a week at most, says Tom. “That’s my usual recommendation if people feel like [the scale] keeps them on track and accountable,” she explains. “Any more than that and you can become frustrated if you don’t see progress.”
5 Signs You’re Getting Fitter—Even If the Scale Hasn't BudgedPush Through Any Workout with These Trainer Mantras
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This article originally appeared on DailyBurn.com
We’ve all been there: You’re at the end of a workout class when the instructor says you have another set of burpees to do. Your muscles and your mind want to scream “no” as soon as the words come out of her mouth. You can’t possibly push through another cardio set…except you can. And you should.
Even some of the toughest trainers — ones who barrel through sprints and hoist heavy weights like they’re lighter than shaker bottles — play this mind game. And it all comes down to mental toughness and a few motivating mantras. So next time you’re up against a round of squat jumps or your last 50 meters of a 5K, channel these mental tricks from our top fitness pros. The only question you’ll have left to ask yourself: Can you handle the ego boost you’ll feel at the finish?
RELATED: 19 Positive Affirmations That’ll Change the Way You Think
13 Mantras Top Trainers Use to Boost Their Mental Toughness
1. “How we do anything is how we do everything.”
“The way we practice is the way we perform, so in moments of fatigue it’s a great reminder that even now — especially now — I need to give my best. The mantra motivates me to give 100 percent even when I’m tired or don’t feel like it. And these are the moments that help form my habits and shape my mentality as an athlete.”
—Milan Costich founder of PREVAIL boxing
2. “Do more than expected.”
“My main mental focus while training and pushing through my last rep always circles back to what was embedded in me as a professional athlete. The importance of finishing is something I’ve carried with me not just in training but in life. I constantly remind myself of what I’ve accomplished simply by doing a little more than expected. Holding myself to that standard doesn’t change with how I train myself. Chasing greatness in all things is a mentality for me… a way of life. What you achieve is dictated by how you respond when you’re being challenged the most.”
—Curtis Williams, owner of Training C.A.M.P. and former NFL player
RELATED: Meditation Meets HIIT in New Mindful Fitness Approach
3. “Think of how good you’ll feel.”
“Sometimes when I struggle with motivation, whether it’s finishing a workout or even just getting to the gym in the first place, I try and tell myself, ‘Just think of how good you’ll feel when you’re done.’ Remembering the feeling of finishing a workout strong or pushing myself to do more than I thought I could always gets me through and keeps me coming back time and time again!”
—Nora Minno, trainer on Daily Burn 365
4. “Let’s go!”
“Some days are just a struggle! But that doesn’t mean I give up; it means I have to get creative. The mind is the most creative and powerful muscle so I can either let the blues take over or I can shift my attitude and make it happen. My mantra ‘let’s go!’ is so simple but it really pumps me up. I also dance it out. I do just a little movement, side to side, shake out my hands and take a deep breath — all while repeating ‘let’s go!’”
—Astrid Swan, celebrity trainer
RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)
5. “Gratitude and competition.”
“On days where I want to stop the workout, I’ll think about how grateful I am to have a strong, healthy body, and how lucky I am that I get to choose the gift of exercise. It’s not a punishment. On the other hand, I am very motivated by competition. So on days when I take class, I’ll take a mental note of who I think is a better athlete than me, and he/she will be my mental competition. It makes me work harder and it also makes it more fun for me.”
—Ashley Borden, celebrity trainer
6. “I’ve got this.”
“I repeat this passionately — and with conviction. I also take a moment before a truly challenging moment, set or interval, and visualize the experience as clearly and authentically as possible. For example, seeing myself perform each rep of a set and vividly imagining what it will feel like, especially the last couple reps. I see and feel the struggle and myself successful in overcoming it. I actually feel my nervous system start working. I think that feeling is so important. Then during the movement, I focus all attention and energy on the muscles working and imagining them bursting with power. I also make sure to be fully in it until the very last second — like, bar back in the rack — before shifting my focus.”
—Gregg Cook, trainer on Daily Burn 365
Push Through Any Workout with These Trainer Mantrasmardi 16 janvier 2018
jeudi 11 janvier 2018
10 Weightlifting Exercises for Toned Arms and Shoulders
mercredi 10 janvier 2018
This Is the Best Time to Go to the Gym to Beat the New Year Crowd
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If you're an avid gym-goer, you already know the January influx of resolution-ers can put a major cramp in your exercise schedule. Overcrowding, long waits for equipment, and poor gym etiquette from other visitors can make even the most driven fitness fan want to skip a workout.
Luckily, there's a way to dodge new member rush hour and rediscover your gym zen. We reached out to personal trainers and fitness center staffers to find out the best time to go to the gym, plus their other tips for keeping your exercise game strong despite the crowds.
RELATED: 6 Fitness Stars Share Their Hardest Workouts
Get an early start
It's painful to hear, but hitting the gym in the early morning is the most foolproof way to miss hoards of new members. "As much as folks want to start the New Year off right and work out early, most people still come after work and hit the snooze button," says Marc Santa Maria, national group fitness director at Crunch.
So tuck yourself into bed early the night before and be one of the few who actually gets in that morning workout. If you have no choice but to work out at night, Santa Maria suggests going on Thursdays and Fridays, which are generally lower volume days for gyms.
Consider weekends or lunchtime
If you can't swing mornings, try fitting in your workouts on weekends or during a weekday lunch hour when your local gym is less crowded. Even if you can only sacrifice 20 minutes mid-afternoon, you'll get a sweat in and see results, says Ben Lauder-Dykes, a Barry's Bootcamp instructor and personal trainer. "It’s not how much time you spend in the gym, it's how you spend your time," he says. A 20-minute circuit workout, he says, "could be all you need to meet your goals."
RELATED: 8 Secrets of People Who Never Miss a Workout
Try a new location
"Gym traffic varies from club to club within one gym chain–so talk to general managers of each club to get a sense of the heavy foot traffic," suggests Santa Maria. Hit up a branch that's not in a central location; you might bypass commuters making a stop at the gym on their way home from work.
Conquer unknown territory
If you're stuck at the gym during peak hours, explore the location's nooks and crannies. "There are often lesser-used areas–like a stretch area or a functional training area that folks don’t know they can use," says Santa Maria. You may find a low- to no-traffic spot where you can set up your private workout session away from the crowd.
Give group fitness a chance
Working out in a group can be intimidating, but fitness classes are your friend when the gym gets busy. Instructors set a maximum capacity for each class, so it's not a free-for-all like it might be by the free weights or machines. You should be able to find a wide variety of classes available no matter your experience. "Instructors are trained to cater workouts for all fitness levels, so this is a great way to hold yourself accountable and get out what you put in to your workout," says Rhys Athayde, a trainer at the Dogpound.
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Hire a personal trainer
If your budget allows, enlisting a personal trainer can insure you show up for those early morning workouts and provide more access when the gym is packed. "Since trainers and their clients take priority in any fitness studio," says Athayde, "you will have access to any equipment and space you need without the wait and crowd."
This Is the Best Time to Go to the Gym to Beat the New Year Crowdmardi 9 janvier 2018
What It’s Really Like to Be a Heavy Woman at the Gym—and Why Losing Weight Isn’t My Goal
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Before the confetti is even swept up and as hangovers are still being nursed, many of us solemnly resolve to do things differently in the new year—which often means spending more time at the gym. Trying anything new is intimidating, but when you walk through the world in a larger body, stepping out of your comfort zone can make you feel especially self-conscious.
That's even more true at the gym, where plus-size people often face self-imposed shame about working out. The reality of gym culture is rarely one of self-acceptance; going to the gym implies a need to change.
RELATED: The 6 Biggest Mistakes Trainers See You Making at the Gym
Over the years, I’ve made what feels like a million promises to myself to get off the couch. When I do finally get in the groove of working up a sweat on a regular basis, it’s always great for me and I get easily addicted. But as I’ve gained weight and gotten older, I’ve found myself in a familiar shame spiral that prevents me from starting something new.
Like so many plus-size women, I convince myself that it somehow makes sense to lose weight and get in shape before I start working out. It’s like cleaning for the housekeeper (which for the record, I do not do). But I know I’m not alone in getting a familiar sinking feeling of entering a new exercise space, then feeling judged, or worse, pitied.
What 'fit-shaming' sounds like
When it first became trendy in New York, I did a lot of Bikram yoga. I fell in love with it. As with most of my obsessive phases, I eventually moved on. Years later—and considerably heavier—I dropped into a class. I hadn’t done any exercise in years and the heat really got to me, so I sat down during a standing pose to catch my breath.
RELATED: The 15 Best Body Positive Moments of 2017
The teacher asked if me if I was okay, but it was clear he was annoyed. At the end of class in front of everyone he said, “If you’re not able to stand for even one full class you should really see a doctor.” Ouch. The irony is that when I had been thinner I also had to sit down—and even left the room when I first started—but no one ever commented that there might be something wrong with me. Needless to say I was mortified and felt too ashamed to return.
During one particularly sedentary phase of my life, I talked to my therapist about how I really needed to start working out again. About a year before, I had done a series of cross-training sessions. Of all the workouts I’ve tried, it was the most effective for losing weight quickly. I told her how I was thinking of going back to it, how I knew I “should.”
She questioned why I ever left. I knew exactly why—I hated it! So she pushed me, asking why I would pay money (so much money) for something I hated and couldn’t sustain the last time in the hopes that I would lose weight. What kind of success model is that? Her words sunk in. I stopped thinking about working out in terms of weight loss and more about self-care.
Now one of my biggest frustrations is the immediate assumption that gym-goers are working out just to lose weight. People have a myriad of reasons for getting fit and strong, and it’s demeaning that the main way we measure success is by losing inches. Recently when discussing a workout, I actually had someone put her hand on my hip and say “you’ll get there.” The message I wanted to send was that I’m already there—that working out at all and participating in self care is an accomplishment.
RELATED: Challenge Yourself to Do 1 Killer Workout a Day in Our '5 Minutes to Fit' Series
People often see me in workout clothes and tell me that they are so “proud of me,” and one woman cheerfully remarked, “You’re disappearing!” I understand that being thinner is the assumed goal. We congratulate each other on body alterations all the time, wanted or not. While we profess that women’s bodies are off limits to judgment (ha!), all any woman has to do is lose 10 pounds to know that her body is fair game to be discussed openly at cocktail parties and in conference rooms.
Until recently, losing weight had always been my primary motivation for exercise, but my objective has shifted to trying to make peace with my body. Ironically, exercise has helped me achieve that more than it ever helped me to lose weight. Feeling stronger and setting physical goals—and then crushing them—has given me a new found confidence and respect for myself.
The workout that helped me find body peace
When I was at my highest weight ever I discovered SoulCycle. I know people have their criticisms of this expensive workout, during which instructors shout out spiritual encouragement. But I connect to it in the most major way. I feel stronger and more fit than ever. People are so welcoming, and there is a real plus-size community of support. Never does an instructor spout encouragement that has anything to do with getting smaller. Most of the talk is pushing yourself to make goals happen off the bike.
RELATED: 10 Fitness Influencers You Need to Follow on Snapchat
When I work out, I want people to look at me at my weight and think that if I can do it, they can too. One of the advantages to being older is that I can more easily check my ego at the door than I could 15 years ago. When I started spinning, it was back row only, and I sat down for most of the class. I don’t think I would have kept up with it if I hadn’t allowed myself to start so slowly. But pushing myself in class and ultimately sticking with it has brought success to my life off the bike.
How to love the gym no matter your size
If your resolution is to get more exercise, I applaud you, but consider doing it for reasons other than losing a few dress sizes. Try not to be intimidated at the gym and offer the same compassion to yourself as you would to a friend starting something new. Don’t be afraid to make modifications, and while you should give every new venture a chance, if you don’t love it, seek out an activity you do love. Find a place where you are supported and encouraged, and once you become a regular, pass that support onto someone else.
What It’s Really Like to Be a Heavy Woman at the Gym—and Why Losing Weight Isn’t My Goallundi 8 janvier 2018
20-Minute Pilates Butt Workout for Stronger Glutes
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This article originally appeared on DailyBurn.com.
When you think of Pilates workouts, it’s all about the core — from your lower abs to the transverse abdominis to your obliques. But what you may not realize is that your core also includes your hips and glutes.
“In Pilates, we refer to your powerhouse, and that actually includes your hips, glutes and pelvic floor,” says Andrea Speir, lead instructor for the Daily Burn Pilates Phase 1 and 2 programs. “Since the core and glutes are a connected part of the powerhouse of your body, by engaging your core, you’re halfway there.”
All About That Base: Pilates for Your Backside
What makes Pilates a great workout for a rock solid booty is it targets not only your glutes, but also the muscles that support your hips, like your hamstrings, quads and outer and inner thighs. “The glute medius, for example, wraps around the hips and connects under the body. This helps support the lower back, which is usually pretty weak in people,” Speir says. “Hamstrings are also targeted, and these are the base that the glutes rest on, so having that strong lift will help hold everything up properly,” she adds.
Even better, the different ranges of motion and subtle postural changes in Pilates workouts help engage all muscle groups without adding external weight. “Small movements in Pilates are challenging because they focus on form and control. They get smaller muscles to work harder than they might if the bigger muscles have the chance to take over,” Speir explains.
Keep reading for Speir’s five favorite Pilates butt exercises — and how to put them all together.
RELATED: 5 Pilates Exercises to Strengthen Your Deep Abs
5 Butt Exercises for a Booty-Sculpting Pilates Workout
Hate squats? You’re in luck! This Pilates workout from Speir includes variations of leg lifts to deliver booty-boosting benefits to your thighs, outer hips and glutes. “By working with your own bodyweight, you’re able to lengthen and strengthen safely,” Speir says. Watch carefully, then do 12-15 reps of each exercise for two sets.
GIFs: Daily Burn Pilates
1. Lying Butt Kicks
This exercise might look easy, but if you imagine you’re moving your foot through something sticky and thick, you’ll be able to activate your glutes and hamstrings. “Think about active energy between your inner thighs, like you’re hugging an imaginary ball. Finally, activate your booty. That means go ahead and squeeze those muscles to engage them,” Speir says.
How to: Lying on your stomach, lift your torso off the floor and press your tailbone down, keeping your butt and abdominals firm. Make sure your shoulder blades are also down and your forearms parallel to each other on the mat (a). Pointing your toes, kick your right foot towards your butt for two counts, then alternate with your left foot (b).
TRY IT NOW: Sign Up for Daily Burn Pilates FREE for 30 Days
2. Single-Leg Lift and Kick
You’ll want to keep your hips square throughout this entire exercise, so if your top heel is inching up, engage your core. “The more your abdominals are engaged, the less those hips will go Beyoncé on you,” she says. Speir also likes to imagine that there’s a wall behind her back. “Don’t let your back leave that wall, and that will help keep your body lined up,” she notes.
How to: Lie on your right side and prop yourself up so your head rests on your right hand (a). Keep your left leg stacked on top of your right in a diagonal line and use your left hand to help stabilize you on the mat. Flex both feet (b). Pointing your left foot, lift your leg to hip height. Kick it twice towards the front, and then lengthen and kick it once behind you (c). Switch sides.
RELATED: 15-Minute Leg Workout to Tone Up Fast
3. Hip Abduction
Similar to the single-leg kick, your spine should be aligned with your hips and legs to elongate your waist. Lower your leg slowly down to truly feel the resistance. For a visual, Speir likes to imagine moving her leg through chunky peanut butter. “Any time you do abduction or adduction, it’s targeting your inner thighs. But this will lengthen and strengthen the hip extensors as well,” Speir says.
How to: Lie on your right side and prop yourself up so your head rests on your right hand (a). Keep your left leg stacked on top of your right in a diagonal line and use your left hand to help stabilize you on the mat. Flex both feet (b). Lift your leg to hip height and then lower it back down for three counts, so you feel resistance and engage your glutes and inner thighs (c). Switch sides.
4. Leg Circles
In addition to strengthening your glutes, these leg circles also work your quads and hamstrings. The key is to keep your pelvis stable during the exercise, which means engaging your abs and pelvic floor. “The adduction, abduction and focus on pelvic strength is hugely important because these muscles help to create that true balance between the strong outer hips, glutes and core,” Speir says.
How to: From the same position as the hip abduction exercise, point on your left foot and lift it to hip height (a). Circle your leg past your bottom right leg slowly, working with resistance to activate your glutes and abductors (b). Repeat for six reps before circling in the other direction for six more reps (c). Switch legs.
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5. Swimming
The small movements of this butt exercise will help you move with more control and create greater resistance. Slow and steady wins the race! “This is a very focused exercise, and because of the position of your body, your glutes have to do all the work,” Speir says. “The bonus is that your hamstrings also get majorly strengthened.”
How to: Lie on your stomach with your legs straight behind you, and your forehead resting your hands (a). Keeping your abdominals tight and your shoulders down, lift your feet up off the mat (b). Pointing your toes, lift your right leg higher, pause, and then switch and lift your left leg higher (c).
20-Minute Pilates Butt Workout for Stronger Glutesvendredi 5 janvier 2018
11 Ways to Hate the Treadmill Less
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Pity the poor treadmill, whose reputation has improved only slightly from the days when it was used to torment prisoners. The name is literally synonymous with drudgery and grind, and even people who love running–at least outside–have been known to call it the “dreadmill.”
But David Siik, a Los Angeles-based running instructor who created the Precision Running program for Equinox gyms, is on a mission to rehabilitate the much-maligned machine. “I fell in love with indoor running because I actually believed that [the treadmill] was such a magnificent piece of engineering,” he says. “We created a moving ground.”
Here’s how he and other experts have made amends with the apparatus—and how you can maybe, just maybe, look forward to your dates with it.
RELATED: The 50 Most Gorgeous Running Races in America, State by State
Appreciate the benefits
“The first step to learning to love the treadmill is to change your attitude about it,” says Chris Mosier, a four-time member of Team USA in duathlon and triathlon and a coach in Chicago. Consider this: Unlike essentially any other piece of gym equipment, the treadmill contains a computer that allows you to program and fine-tune every aspect of your workout. “Imagine if your Macbook had a [treadmill] belt. It really is that sophisticated,” Siik says.
Indoor running offers all the health benefits of hitting the roads, from a healthier heart to stronger legs to improved mood. And there are some added perks: The softer belt reduces impact compared to hard pavement or concrete. Plus, you’re protected from sun exposure and air pollution. “It all comes back to the same thing: ‘Wow, this machine is pretty awesome,’” Siik says.
Build a rapport
Truly unlocking the treadmill’s potential involves more than picking a speed and hitting start. Crafting a plan for your time there—even one as simple as increasing your speed by two clicks every minute for 10 minutes—changes the dynamic of the relationship. “I know it sounds a little bit silly, but that tiny bit of interaction with your machine creates a connection,” Siik says. “It starts to erode boredom and gives you something to accomplish.”
Trick the clock
Another effective strategy to beat treadmill boredom: After you warm up, add 30 seconds of faster running every five minutes, recommends David Roche, a pro trail runner and coach. “When you’re doing intervals, the rest periods feel like they’re so short—time seems to speed up. Then during the fast stuff, time slows down. You can really use that to your advantage,” he says.
Follow an exciting workout…
Take things beyond the basics by picking out a fun-sounding workout from a magazine or website. We’ve got some right here, and Siik offers more in his book, The Ultimate Treadmill Workout: Run Right, Hurt Less, and Burn More with Treadmill Interval Training ($17, amazon.com).
Or, get creative and craft your own. Even if you don’t know a lot about running, you can likely scribble out a basic 20- to 30-minute plan. If you’re way off and your plan turns out to be impossible–or too easy–laugh it off as “a fun self-discovery,” Siik says, then just fine-tune the plan for next time.
...then repeat it
Another bonus of running on the treadmill? The ability to tangibly track your progress. After you find a workout you like, repeat it a few times, bumping up your speed or distance as you’re able. Jot down your stats in a notebook, or snap a pic of the treadmill’s display once you finish.
Over time, you’ll notice improvements, whether it’s covering more mileage, increasing your speed, or just feeling better as you do it. “That’s kind of the poetry of running—a micro change in your speed, your pace, or your form adds up to so much by the end of a workout,” Siik says. “With treadmill running, you’re able to create your own goals and monitor them.”
RELATED: 25 Exercises You Can Do Anywhere
Use entertainment wisely
Research shows music can make nearly any workout feel easier and more enjoyable. Pro runner and coach Kaitlin Gregg Goodman uses a device called a Mighty ($86, bemighty.com) to listen to Spotify playlists through her wireless headphones (essentials to avoid dangling-cord mishaps)–without her phone.
On extra-long treadmill runs, she totes her iPad to the gym to stream old favorites, such as Friends. “I prefer to watch shows I’ve already seen so I don’t have to be super tuned in—it can make me a little motion sick,” she says. If your treadmill comes equipped with a TV, turn it into a workout tool. “Run the commercials at a harder pace and recover during the show,” Mosier says.
Turn your focus inward
Sometimes paying more—not less—attention to your body’s movements can make your workout more fulfilling and fun. “Try scanning from head to toe as you are running,” says Mackenzie L. Havey, a Minneapolis runner and coach and author of Mindful Running. As you consider each area of the body, notice whether you feel loose or tight, strong or weak, pain-free or achy.
You can also try concentrating on your breath, following it in and out of your mouth, nose, or chest. “While this might feel tedious at first, with some practice it has a way of getting you to just focus on what’s going on in the moment, rather than having your mind get caught up in a negative cycle of thinking about how boring or painful treadmill workouts can be,” Havey says.
RELATED: 15 Running Tips You Need to Know
Change your scenery
Unlike outdoor running, treadmills literally put you on the path to nowhere, Siik admits. Still, every gym has at least a few focal points of interest. If the setup and crowds allow, break your workout up by switching machines every so often. “That way you have a different view out the window, a different TV you’re staring at,” Gregg Goodman says. If it helps you make it through, reward yourself with a mini-distraction like checking Instagram for a minute before starting your next segment.
Take a class
Many gyms now offer treadmill classes along the lines of Precision Running at Equinox. Plus, a growing number of treadmill-specific studios are popping up across the country, including Mile High Run Club in New York, Runner’s High in Chicago, and Barry’s Bootcamp, which combines running with weight lifting in multiple cities. These sessions provide instruction, encouragement, and a built-in team to match you, stride for stride. “It’s so inspiring and motivating to know that there are other people around you going through the same thing as you,” Siik says.
Crack a grin
Constantly dwelling—and posting on social media about—your contempt toward the treadmill only reinforces negative feelings, Mosier points out. Try a simple adjustment to your facial expression instead. A small recent study in the journal Psychology of Sport and Exercise found smiling improved running performance while making each effort feel easier. (Bonus: This strategy works on outdoor runs too!)
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Give yourself a break
So you’ve tried everything, and you just can’t make it past a mile on the dreadmill. Cut yourself some slack and call that a win, Roche advises. When it comes to long-term results, consistency matters far more than the duration of your effort on any given day. “Keeping it up is the whole idea of training—it’s the only way to actually progress,” he says. Even 10 minutes will suffice, provided you do it regularly.
11 Ways to Hate the Treadmill Lessjeudi 4 janvier 2018
10 Mistakes That Will Make Everyone Hate You at the Gym
mercredi 3 janvier 2018
8 Secrets of People Who Never Miss a Workout
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We all have that one pal or family member that seems to consistently be working out. On social media, there are the countless check-ins at the gym and fitness studios, the #seenonmyrun hashtags, the pics of brand-new and triumphantly mud-covered sneakers, updates on calories burned, and maps of miles biked or jogged. Meanwhile, you may have meant to head to the gym—but instead, here you are, scrolling through your feeds on the couch.
Real talk: It may not look like it, but even those avid exercisers sometimes struggle. “When my alarm goes off each morning, my first thought is often ‘urgggg,’” confesses Jessie F.*, an endurance athlete who’s completed three marathons, a full Ironman, and more half-marathons and Olympic triathlons than she can count. (Impressive, right?) But no matter what the weather—or how early her alarm goes off—Jessie never bails on a workout.
RELATED: The Best 10-Minute Online Workouts You Can Do Anywhere
What keeps her so committed? We spoke to people who never miss a scheduled sweat sesh–along with personal trainers and coaches who go to the gym like, well, it’s their job–to find out their secrets.
Make it easy—really, really easy
Your workout can be gentle or challenging, but the logistics should always be simple. That’s why Pete N. skips the gym in favor of P90X. “Exercising at home saves time, so there’s never an excuse not to work out,” he says.
Rachel Kasab goes a step beyond the classic advice to pack your workout gear the night before. “If I have an early wake-up the next day, sometimes I sleep in my workout clothes to make sure I follow through," she says. "Once you have your gear on you have no excuse!”
Find a tribe—or at least a buddy—to keep you accountable
“My real secret is finding the other ‘crazies’ who enjoy working out at the crack of dawn,” Jessie says. “If you agree to meet your workout buddy at 5:45 a.m., there’s no way you can back out. When I did the Ironman, I couldn't have done it without finding my crew.”
Not wanting to let people down is compelling for instructors too. “I became a group fitness instructor in 2016,” says Cori Magnotta. “You can’t flake out when 20 people are counting on you to show up and lead them!”
Make sure you’ll pay a price for bailing
Gyms and studios that charge even if you skip out on your workout are on to something. “My gym charges a $10 penalty fee if you don’t show up for a class you registered for plus the price of the class,” says Jen. C. “You could lose up to $30 for just being lazy. I can’t stand wasting money, so when I sign up for a class, I go.”
Ashley D. upped the ante and hired a running coach who crafts personalized workout schedules for her and her husband. "The accountability is huge," she says. "I don’t want to waste the money we pay for the coach, and I’m embarrassed if I don’t get in all my workouts or don’t show improvement over time, so I make sure to do all my runs and try hard. First time I’ve ever really stuck with running–and I just ran my first half-marathon!”
Invest in technology
Gadgets know when you hit your fitness goals–and when you slack. “My Fitbit keeps me honest and accountable,” says Deb Russell, who never misses a workout aside from sick days.
Cathy Hale combines both friends and tech to keep her accountable. “I share my workout activity on my Apple Watch with my super-fit friend,” she says. “It may sound silly, but it keeps me motivated to hit our shared goals. We’re both in our 40s with kiddos, so even when we can’t always work out together, she keeps me motivated virtually. We text each other notes of encouragement.”
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Focus on how it’ll make you feel afterward
Jessie credits happy-making endorphins with keeping her committed to daily workouts. And she’s not alone. “I always know I’ll feel great after I start my run, and sometimes that’s reason enough to get going,” says Emily A. “After I had a bad breakup and was feeling so depressed, I’d remind myself that if I ran, the endorphins would make me feel better chemically. I’d make a conscious effort to remember that running would lift me up and improve my mood.”
Sign up for a race—or schedule a treat
A due date—in the form of a scheduled race—is motivation magic. “I started running in 2017 and part of how I got myself to run was registering for a 5K and planning to do it with friends,” says Amy M. Gardner, certified coach and consultant with Apochromatik. After her first 5K in April, she signed up for another in September and a 15K the following month. “Whether it was not wanting to finish a race dead last or just wanting to keep a commitment to friends, it helped me get out the door on the days when running wasn't remotely appealing,” she says. “By the time I registered for an 8K on Thanksgiving Day, I was doing it because I knew it would be fun and didn't need the peer pressure/embarrassment threat to get myself training [anymore].”
Not into running? Other concrete, specific fitness goals–like doing 50 crunches a day–are also effective. Small incentives help too: “Book a manicure,” suggests Kasab, or schedule another fun reward for immediately after your gym session.
RELATED: 7 Tips for Running Your First Race
Make it a habit
"Rut" is usually a bad word when it comes to workouts. But a predictable routine—swimming every morning, for instance—can remove that will I or won't I? deliberation.
“For about 10 years I worked out six to seven days a week without fail,” says Jessica Cintron. Exercise was originally a way to avoid the dreaded freshman 15, she says, but eventually grew into a habit. “At some point it became a part of my routine, and I no longer thought about it as something to schedule into my day,” she says. “It just was a part of my day.”
She’s not the only one. “We say that doing something every day is easier than doing something some days,” says Lara Land, owner of Land Yoga, an Ashtanga yoga studio in New York City. “You just do it, the same way you brush your teeth every day.”
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Give yourself a little break
Here’s maybe the biggest secret of all: Even the most devoted exercisers take days off. “To keep my workout promises to myself, I build in rest days without guilt,” says KJ Landis, author and creator of the Superior Self series. “I allow myself to sleep in, get a massage or pedicure, take in a movie, or go on a shopping excursion. It’s a well-deserved break that deserves no self-deprecating thoughts.”
Learn to tell the difference between simply not being in the mood to hit the gym and those days when you’re really better off taking it easy. “Get into a routine—but listen to your body when it’s tired," says life coach Emily Radin. "If you’re truly dying to veg in front of the TV for a night with a bowl of pasta, just think of it as a refueling night,” she says. “My ultimate golden rule is never miss three days in a row.”
*Some names have been changed for privacy
8 Secrets of People Who Never Miss a Workoutmardi 2 janvier 2018
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10 Simple Ways to Actually Enjoy Running
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Though he’s now a pro trail runner—a two-time national champion, in fact—David Roche didn’t naturally love the sport. “I will always remember my first run when I went out the door, got 200 yards, and had to stop because I was so winded,” he says. “I was sore for three days afterward.”
The more he ran, the easier—and more fun—it felt. Eventually, he quit his job as an attorney to run, coach a team called Some Work, All Play, and write a forthcoming book (with his co-coach and wife Megan) called The Happy Runner Project.
“You don’t have to run—but if you’re going to run, it should be joyful,” Roche says. And even if you don’t plan to leave corporate life for the trails, you can still reap running’s emotional and physical rewards, he believes. “Definitely, anyone can enjoy it, and anyone can improve by massive amounts.” Here’s how to do both.
Slow down
Most new runners start off at a sprint and quickly flame out, much the way Roche did. Now, he knows better. “If it hurts, you’re going too hard,” he says. Your body needs time to both develop aerobic fitness and adapt to the impact and repetitive motions running involves.
When you first start out, alternate easy running and walking—say, a minute of each. Each week, adjust your intervals (running more, walking less) until you’re steadily jogging. Even then, don’t judge yourself on pace; instead, run by effort, and keep things relaxed. “Listen to your body,” he says.
Then, pick up the pace
That said, steady slogging can quickly grow monotonous. Once you’ve logged a few continuous runs, try adding in bursts of speed—20 to 30 seconds of faster running followed by at least a minute of slower running. Or, find a hill and run up it quickly, then slowly jog back down. Start with two to four bursts or hills, then build up week by week. Besides making time pass more quickly, these short, hard efforts boost your heart rate and help reduce your injury risk.
RELATED: How to Start Running Without Getting Hurt, According to Pros
Turn on some tunes
Music can literally move you. In a small study in the Journal of Strength & Conditioning Research, runners clocked a speedier 5K with less effort when listening to either calm or upbeat melodies. Pro runner and coach Kaitlin Gregg Goodman (find her online at Running Joyfully) chooses different songs for different purposes: “relaxed if you’re trying to chill out on an easy day, a pump-up playlist for hard workouts,” she says.
Podcasts work too, and often come in workout-friendly 30- to 45-minute episodes (one of Roche’s favorites is NPR’s How I Built This). Note: If you’re running outside, consider using just one earbud to stay aware of your surroundings.
Grab a buddy
Running friends make the miles fly by, Roche says. And there’s no better way to multitask than catching up while you get your miles in. Can’t find a pal who’s game to stride with you? Search online or head to your local running store to seek out group runs; they often leave from stores, bars, and gyms. You might meet a brand-new friend who’s just your pace.
Focus your mind
Though training partners and music may serve as welcome distractions, actually tuning in to what you’re doing can also help you enjoy it more, notes Mackenzie L. Havey, a Minneapolis runner and coach and author of Mindful Running. “Research shows that mindful athletes tend to exhibit greater optimism, higher self-confidence, and less anxiety,” she says.
To start, spend the first few steps of your run doing a full scan of your body, mind, and the world around you, she recommends. Notice the feeling of your feet hitting the ground, the sound of birds chirping, the top three thoughts in your head. If you notice your mind wander—and you will—gently bring it back to the present moment. “You'll find that fully immersing yourself in the run by focusing on your environment, body, and mind boosts enjoyment, even on the days you're feeling less than inspired to work out,” she says.
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Reframe your self-talk
Paying bills, feeding your kids, booking doctor’s visits—there’s plenty in life you have to do. Running, on the other hand, is a conscious choice you’re making to improve your health, fitness, and well-being. “I really like to say that it’s an opportunity, not an obligation,” Gregg Goodman says. Revel in the chance to test your limits, zap stress, and escape the day-to-day pressure of a busy life.
Bottle the beauty
When the going gets tough, focus on the splendor all around you. “It could be the way the leaves have fallen on the path or passing a child learning to ride a bike, or—my favorite—dog spotting,” says Chris Mosier, a four-time member of Team USA in duathlon and triathlon and a coach in Chicago. He always advises his athletes to keep an eye out for inspiring sights along their routes.
Extend those positive vibes by writing down the things you’re grateful for on the run (say, how fresh your legs felt or how fortunate you are to live near a running path) on slips of paper. Fold them up and put them in a used water bottle, Havey recommends. Pull them out when you’re lacking motivation—and over time, you’ll likely find yourself more tuned in to a sense of gratitude from the moment you lace up your running shoes.
RELATED: 11 Rules of Running Buddy Etiquette
Rethink your route
Gregg Goodman often notices runners retracing the exact same routes day in and day out. “I’ll put in their log: Your assignment for today is an exploration run,” she says. Bypassing your well-trod boulevard and seeking out a new sidewalk, path, or park adds an element of excitement to your routine. Another option is a destination run, a point-to-point course that ends up somewhere fun like a coffee shop or bookstore. Just take your phone and use a ride-sharing app to catch a lift home.
Time travel
On days when you can’t quite convince yourself that you like running, remind yourself of how good you’ll feel when you’re finished. “After the morning run, I’m going to be happier, I’ll be more productive, and my husband says I’m a better spouse,” Gregg Goodman says. “It’s like having coffee—we’re all much better people after coffee.”
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Make it meaningful
Give your running purpose by setting a specific target, like completing a 5K or improving upon last year’s time. Reflecting on how much that goal means to you can help you appreciate every step in the process, Gregg Goodman says.
You can also dedicate your miles to a loved one who can no longer run, raise money for a charity, or pace a friend in an event that’s meaningful to him or her. “Sometimes running can feel like a pretty selfish endeavor,” Gregg Goodman says. “Making it bigger than yourself can bring that joy back.”
10 Simple Ways to Actually Enjoy Running