Warm Lemon Water: Healthy or Hype?


Warm lemon water is the health trend of the moment. It’s been touted for its magical benefits, each one seemingly more incredible than the last. When high-profile celebrities like Gwyneth Paltrow and Naomi Campbell start drinking it, you can be sure the popular wave of interest is not far behind. But is drinking warm lemon water really all it’s cracked up to be? Let’s sort out the hype from the real health benefits.

Warm Lemon Water Truths

  • Can lemon water keep you hydrated? Yes. It is water, after all.
  • Can lemon water boost your Vitamin C levels? A little. It depends on how much lemon you add to the water. Lemon also contains calcium, iron, and potassium.
  • Can lemon water be a good replacement for juice or coffee? Absolutely. There is no sugar in lemon water so substituting it for juice or sugary coffees is a healthy option.

Why You Should Really Try Drinking Warm Lemon Water

The real magic of warm lemon water may be psychological. Adding lemon to water can be more interesting and flavorful than just drinking plain water. If the lemony flavour helps you to drink more water, that’s good. If you’re used to a hot coffee or tea in the morning, drinking your lemon water warm can offer that same bit of comfort, especially on a cold day.

Furthermore, simply feeling like you are making a healthier choice (if it’s replacing sugary coffee or juice you actually are) can have positive benefits for brain and body. Science has shown that the placebo effect can be a powerful phenomenon with real physical and emotional effects.

When to Drink Warm Lemon Water

  1. First thing in the morning: rehydrating upon waking up is a good idea, as you’ve just spent around eight hours not consuming any liquids. You can lose water through skin perspiration but did you know you can even lose it through your breathing?
  2. When you feel hungry: if you’re feeling hungry, it could actually be that you’re actually dehydrated. Try drinking a tall glass of lemon water before deciding whether or not you need food. If you have a goal of eating less at meals, drinking water right before a meal can be a good way to help you feel fuller so you won’t be as tempted by those second helpings.
  3. Post-workout: immediately after exercise is a crucial time to rehydrate. Try bringing a bottle of infused waterwith you to the gym. Try to drink small sips throughout your workout (to avoid getting cramps midway), and then fully hydrate immediately after.

In spite of all the old folklore and current hype surrounding warm lemon water, there are plenty of reasons why it’s a good habit to incorporate into your daily routine. Personally, I’m always trying to stay hydrated, and the fact that adding lemon makes water much more enjoyable to consume is benefit enough. It’s a healthier option than juice or sugary coffee, and much more affordable too. So why not buy a bag of lemons, invest in a water filter, and give it a try?

Source: https://www.fix.com/blog/benefits-of-warm-lemon-water/

Using a BOSU Ball for Full-Body Fitness

What in the heck is a BOSU ball, and how do I use it? The BOSU ball is a unique-looking piece of workout equipment that you may have seen at the gym but aren’t sure how to use. Flat on one side with half of a stability ball on the other, it can be used in countless ways to challenge your strength and balance. With the ball side up, you can work your small stabilizer muscles while maintaining a relatively stable platform. Ball-side-down removes that stable platform and forces you to rely even more heavily on your stabilizer muscles and your core. As far as the movements themselves, you can do just about anything on a BOSU ball for a full-body workout.

From your biceps and triceps to your chest and shoulders, the BOSU ball can give you a complete upper-body workout. However, we’re going to focus on a few popular exercise and how to incorporate the BOSU ball in them.

You’ve probably heard of or been doing squats already. After all, they’re one of the best workouts for all the muscles in your lower body. But there are several ways to modify your squat by adding the BOSU. We’ll focus on two. For the first, start with the BOSU ball side up. Step on (carefully!), and practice keeping your balance as you squat until your upper legs are parallel to the floor, then return to a standing position. Make sure your weight doesn’t float to the front of your feet, or you’ll be putting too much pressure on your knees. If you have no problem keeping your balance with the BOSU ball side up, it’s time to flip it over. Put one foot on the flat side of the BOSU along the edge. Carefully lift your other foot to the opposite side, and balance with the ball in the middle. Try to keep the BOSU steady as you squat to parallel and return to a standing position. By flipping the BOSU ball side down, you’ll be working against a platform that moves a full 360 degrees, challenging your balance and strength.

To do lunges with your BOSU, begin with the ball side up. From here, you can either step up onto the BOSU or start on the ball and step down to the floor. With either approach, balance your weight between your back foot’s toes and your front foot’s heel. Lower your back knee toward the floor while your front knee moves toward a 90-degree angle, tracking over your toes.

If you want to hit more of your glutes, a bridge is a great bet! Lie with your back on the floor, and place your feet on the BOSU. If you’re a beginner, start ball side up. If you’re more advanced, flip your BOSU over. With both feet on the BOSU, squeeze your glutes, and press your hips toward the ceiling. Pause at the top, and lower your body back to the floor with control. If you’re ready to take it to the next level, try a single-leg bridge. With one foot on the BOSU and your hips pressed toward the ceiling, raise your other leg. Make sure you don’t swing your leg for leverage. Instead, squeeze your glutes to raise and lower with control. 


Who doesn’t want a stronger core? Many of your favorite (or not-so-favorite) ab and core exercises can be replicated and kicked up a notch using the BOSU ball. From the plank to sit-ups and even bicycle crunches, the BOSU adds an extra level of instability to every move.

Let’s start with the plank. The idea behind any plank is to keep your spine in alignment while you engage the muscles in your core, lower body, and upper body. For all the BOSU plank progressions, flip the ball side down. For beginners, start on your knees, and begin the way you would for the beginner BOSU push-up. Now hold it. Even as your body shakes, keep holding. If you want to take it a step further, raise up on your toes while you hold the position. Be careful that the ball doesn’t move side to side! Try to keep it as stable as possible, and don’t forget to breathe. If you’re looking for an even bigger challenge, try doing your plank on a single leg with your other raised. As you complete your circuit, switch legs to make sure you get an even workout.












These are just a few of the innumerable exercises that are possible with the BOSU ball. Even if you have no other piece of equipment at your disposal, you’ll be able to challenge every muscle in your body. As with any exercise, safety should be your number one priority. Always consult with a physician or personal trainer before beginning any exercise plan.

Source: https://www.fix.com/blog/get-fit-with-a-bosu-ball/

Kickstart your fitness regime with KickBoxing!


Did you know that kickboxing can revolutionize not only your body, but your life? An incredible workout, kickboxing is a fun, effective alternative to traditional strength and cardio workouts, transforming your body composition and overall health. Even more impressive, kickboxing also has a valuable function as it teaches you to defend yourself, improves reaction times, balance, and coordination, and empowers you to take charge of your life beyond the gym. Kickboxing is the workout that won’t quit and it will teach you not to quit, either.

Popularized in the 1990s, kickboxing is a sport based on kicking and punching that is a combination of various types of martial arts and boxing. There are several different types of kickboxing, with the most common being fighting (contact) kickboxing and fitness kickboxing (sometimes referred to as cardio kickboxing). Fitness kickboxing can be either contact or non-contact. Equipment is not always necessary, but depending on the style of kickboxing you are doing, you might find yourself using a punching bag and boxing gloves!

Looking to unleash some stress, in a fun, non-judgmental environment? Maybe you simply want to improve your body composition and get fitter without being a cardio bunny. Perhaps you are in great shape, but you need a confidence boost? Or are you looking to improve your reaction time and feel safer? Luckily, regardless of the category you fall into, kickboxing will satisfy your needs in a dynamic, fun, and high-energy workout atmosphere.

Don’t worry if you are new to exercise; kickboxing offers something to everyone. Start with shorter, less complicated, non-contact classes (classes will always give recommendations for experience levels). The first punch you ever throw should not be against someone else! Additionally, don’t worry if you never want to spar – many lifelong kickboxing lovers have never sparred!

Kickboxing studios often offer classes dedicated to beginners, teaching common combinations and technique for routine moves. All classes should be scalable to your fitness level, and instructors should accommodate anyone and everyone who wants to join. If you find that you are in a class that is far too advanced, ask if another teacher offers the classes, or try another studio. Don’t give up!

Kickboxing produces tangible physical results as you shred fat and burn calories with the high intensity intervals that elevate your heart rate but also allow for active recovery before you boost that heart rate again. All the while, even though you may not be using weights, you are building strength and toning muscles all over your body by creating your own resistance. You will be amazed at how exhausting and satisfying punching air can be!

If you are looking for an outlet for pent-up frustrations and stresses, kickboxing might be your answer! If you are stressed out, kickboxing allows you to unleash your power and release the stressors of the day, while also instilling a discipline that calms you down and brings you back to center. Alternatively, if you are struggling to find your voice, kickboxing can empower you to find your inner worth and confidence in the studio as well as the rest of your life. Whether you are high strung or super-shy, kickboxing can help you find balance.

One of the few completely functional fitness or exercise practices, kickboxing teaches participants real self-defense skills while improving balance and reaction times. If you’ve ever felt physically threatened, kickboxing can help you learn how to protect yourself on a basic level through daily practice, and there are even self-defense-specific kickboxing classes. Hopefully, you will never need to use those self-defense skills and will only notice that you are lighter on your feet and more reactive in traffic.

Whether you need to build confidence or work out some pent-up stress, looking to lose fat or build muscle, kickboxing will deliver what you need. You will be able to track how much your fitness improves by your recovery times, watch your coordination increase in your ability to follow complicated combinations, and you will be breathing easier when you deal with frustrating or threatening situations. What are you waiting for?

Source: https://www.fix.com/blog/try-kickboxing-style-workouts/

The Benefits of Apple Cider Vinegar


Apple cider vinegar: skin tonic, digestive aid and cancer fighter? Research is now revealing that apple cider vinegar has dozens of uses, not only around the home but also in our bodies!

The cleaning functions of ACV are impressive. But the most powerful benefits of ACV have to do with improving and maintaining our health. Apple cider vinegar has a wealth of enzymes and helpful bacteria that can be put to multiple uses inside our bodies. But you need to be aware of a very important ACV fact. There are two types of apple cider vinegar you can buy. You might be tempted by the one that looks clear and pristine. This lovely looking refined ACV is great for cleaning, but not for health applications. The apple cider vinegar that is most beneficial to our insides is the raw, unfiltered version. This opaque version undergoes a double fermentation process that results in the production of boatloads of enzymes. So why is this fermented, unfiltered one better than the clearer filtered versions?

It is all about the mother. The “mother” is the beneficial complex structure of acids that makes the vinegar appear cloudy. Once removed, the vinegar is still a tremendous cleaning agent, but it unfortunately loses many of the highly coveted health benefits during the processing to make it clear.

What is in apple cider vinegar in addition to all those enzymes? Inside that murky maple-colored liquid are iron, potassium, magnesium, malic acid, acetic acid, calcium, pectin, and ash. All of these minerals and nutrients combine to make a deeply potent healing agent. But there are mixed reviews on the content of all these nutrients in ACV. More recent studies suggest that powerful phytonutrients – powerful plant qualities that scientists are only beginning to comprehend – may be responsible for the powerful effects of ACV. Whatever the secret ingredient, raw, unfiltered, mother-filled ACV is worth its weight in gold.

What are all the health benefits of apple cider vinegar? There are dozens and dozens in the literature, but some are more convincing as they are backed by peer-reviewed scientific research.

One of the most convincing studies involving apple cider vinegar has to do with blood sugar regulation. The research revealed that taking 1 to 2 tablespoons of ACV before bed with a small amount of fat resulted in lower morning fasting blood sugar measurements. These studies also showed that those who participated also experienced a weight loss of several pounds over the four-week study. That was a nice bonus!

Another surprising health benefit of ACV is its ability to boost immune function. Researchers have found that the antioxidants found in ACV can reduce damage done by free radicals. Apple cider vinegar is also a strong antimicrobial agent and has been shown to work in some situations where medication would not.

I can’t step away from the health benefits of this wonder elixir until I talk a little about the gut-healing powers of ACV. Remember I mentioned above that ACV seemed to have some power over weight loss? Theorists believe that ACV, perhaps the acetic acid content, allows food to be more effectively broken down and absorbed in the intestinal tract. This proved key for the blood sugar study participants’ unexpected weight loss, but also means that ACV can reduce stress on the digestive tract.

Anything that helps you break down and absorb that piece of broccoli means less stagnation and fermentation in the tract. If apple cider vinegar aids in this process the result is a more highly functioning food processing machine. Also, because of the plethora of enzymes, ACV starts acting on your digestion the minute it hits your lips. Finally, ACV is considered a prebiotic. Prebiotics are “food” for your probiotics. This is very important in keeping your probiotic number high and robust. All of these attributes translate into easier digestion and elimination.

Source: https://www.fix.com/blog/exploring-the-benefits-of-apple-cider-vinegar/

Staying Fit on a Vacation

There’s no better way to beat the blues than to grab your sunscreen and passport and head somewhere tropical. The only problem is, when you’re relaxing on the beach with a coconut drink in one hand and a great book in the other, your fitness goals are the last thing on your mind. Here are some simple ways you can stay fit on your next tropical holiday.

Get Involved

While most resorts have gyms on-site, the thought of taking up precious packing space with sneakers and workout gear is unnerving. Even if you opt for extra sundresses and shorts, there’s no need to fret. You can still get a great workout at your resort or on your cruise ship just by taking part in the daily activities.

Dance Classes

Just like in Dirty Dancing, your resort will offer fun dance classes on the beach and by the pool. One hour of shaking your hips to Shakira and J-Lo will help you tone your core and legs while torching up to 400 calories per hour.

Aqua Aerobics

Don’t be a spectator on the pool deck–get in the water and try an aqua class. These classes are perfect for all fitness levels and abilities. If you really want to challenge yourself, head for the deep end of the pool and feel the burn in your legs as you work to keep yourself afloat. A standard aquafit class can burn upwards of 300 calories an hour. Not bad for splashing around to energizing music!


If you love the ocean and all the beauty that lives below, grab a snorkel and venture out to the reefs and sandbars. Swimming around and spying on the tropical fish is fun and fitness-friendly. This adventurous activity can burn over 600 calories an hour–as long as you don’t eat the bread you bring to attract the fish.

Beach Volleyball

You don’t need to be in a Top Gun montage to join in on a beach volleyball game. Even if you are new to the sport, the lateral movements and jumping in the sand alone will be a great core and leg workout. Add in the bumps, sets, and spikes and your shoulders and arms will be feeling the burn too. Spend an hour on the courts and sweat out up to 500 calories.

Barefoot Running 

Embrace the beautiful tropical morning and head to the beach for a barefoot run. The loose, dry sand causes your feet to sink and your stabilizing muscles to work harder than they normally would when running on a treadmill or sidewalk. You can burn up to 80 extra calories per mile running on sand! If you are new to running, I suggest sticking to the harder wet sand and slowly progressing to dryer sand as your body becomes more accustomed to the terrain. The beach is a beautiful place to run–just make sure to keep your eyes open for sharp sticks and shells.

Heat Protection

If you’re heading outside to do a workout on your tropical vacation and aren’t used to the climate, make sure you keep these six things in mind: 

Vacations are for relaxing and having fun, so don’t be too hard on yourself for missing a couple of workouts. But if you want to keep your waist line in check and still have a good time, do these simple activities to keep yourself active. And don’t worry, the gym will be waiting for you when you come home.

Source: https://www.fix.com/blog/keeping-fit-on-resort-vacation/










It’s getting hot in here: How to enjoy your summer and protect your skin

Sunscreen guide in Summer

The sun is shining and the beach is calling your name, but if you aren’t careful a few too many days spent exposed to the sun could have a lasting impact on your skin.

People have been flocking to the beach for decades. Past generations used to lather on oil and bask under an aluminum foil reflector to bronze their skin. Lately, however, people have been more hesitant to leave the house without applying a layer of sunscreen, and for good reason. When you’re young, lying in the sun might seem harmless. The worst that will happen is you’ll get a burn that is uncomfortable for a couple days and fades away into a great tan. As you age, though, these once insignificant burns play a bigger role in skin damage. The more sun exposure you get, the worse the damage will be in the long term. However, don’t get bummed out, you can still enjoy your day in the sun. By understanding the power of the sun and its long-term impact on your skin you can make healthier lifestyle choices that will slow the aging process and help you avoid health issues.

Sunscreen 101

Long-term exposure to UV radiation will not only increase your risk of skin cancer: it can also result in dark spots, wrinkles, a loss of elasticity, and discoloration in your skin. Wearing sunscreen on a daily basis can help protect your skin from these extrinsic aging factors.

To protect yourself from UV rays make sure you purchase a sunscreen that has broad spectrum coverage. Apply the lotion 15-20 minutes before going outside, and opt for an SPF between 30 and 50, or higher if available.

365 Days of Protection

Sun safety needs to be practiced all year round. While it might seem silly to put on sunscreen on a cloudy day or in the middle of a snowstorm, your skin will thank you. Even though it may not be hot out, the sun is still doing damage. The sun’s UV rays are still as strong as ever, even if it’s cold or cloudy. It’s not just the UV rays coming directly from above you should worry about, either. UV rays can be reflected off the ground, exposing your skin to rays from above and from the ones bouncing back off the ground. If you are planning a day of outdoor winter activities or heading out on the water, the reflection off the water, snow, or ice, paired with the sun from above, can increase your risk of getting a sunburn and serious sun damage.

Here are some tips:

You are never too old to begin protecting your skin from the sun’s harmful rays. The more unprotected sun exposure you have in your lifetime the higher your risk of cancer and sun damage. By using sunscreen daily you are taking action to improve your skin’s health and longevity. Now before you head off to the beach remember to reapply your sunscreen every 2 hours especially if you are sweating and/or swimming and apply a good amount of sunscreen to increase the level of SPF protection.

Source: https://www.fix.com/blog/preventing-sun-damage/

What’s Your Fitness Personality? Picking the Best Class For You

Long before I worked in fitness as a personal trainer and group exercise instructor, I was a group fitness junkie. I was the one who showed up early to get the step and risers set up so I could claim a great spot in class, and I’d race home from the studio to practice the choreography at home.

You name the class, and I’ve probably taken it. I’ve taken hip hop dance classes, aerial silks, yoga (all formats), step, boot camps, and more. And each type of class has its own benefits.

In general, though, you get out what you put in. You can take a really intense boot camp class and only burn a few calories if you don’t follow the instructions. You can find yourself sweaty and wiped out after a Pilates or dance class because of the intensity of the moves.

So let’s take a quick look at a list of general class formats, and then we’ll dive deeper.

  • Cardio: generally, your goal here is to get your heart rate up, either through intervals or a pyramid structure (low intensity, medium intensity, high intensity, and then back down)
  • Strength: your goal here is to build muscle mass and/or strength
  • Core: your goal is to increase your core strength so that you can have better functional fitness

Most classes have more than one benefit, though – so a class that includes cardio may also feature a strength component, and, of course, when we use our full range of motion and move across our planes, we will naturally have some overlap (yay, three for one!).

Some popular formats and certification agencies include Les Mills (BODYPUMP, BODYBALANCE, etc.), BeachBody (PiYo Strength, Turbo Kick, CIZE LIVE, etc.), various barre/ballet programs (Pure Barre, Total Barre, etc.), various spin classes. In these cases, the class really doesn’t vary much from instructor to instructor or class to class. Some of them are totally pre-choreographed, meaning that the songs and moves don’t change; others have a basic outline, but each teacher can have some flexibility on how the class is presented.

Again, the key to getting a good workout lies within you. Nobody can make you turn the dial up on your stationary bike to make the hill climbs more intense or force you to go a little deeper during a squat series.

Remember that your weight, fitness level, intensity, and age all make a difference in how effective your workout is. I absolutely believe that most classes can be modified for every student, but there are a few things to keep in mind.

If you have joint issues or injuries, you may want to avoid higher-impact classes. But that doesn’t mean you have to avoid high intensity! With a doctor’s or medical provider’s oversight, you can get a great bodyweight workout that raises your heart rate and helps with muscle strength and power, builds bone density, and helps you lose weight without doing any plyometric or jump training.

If you love to dance but have trouble with advanced choreography, try a class like Zumba or Barre. You’ll typically follow the same or a similar format from week to week, so it can really help you gain confidence and retain the moves and postures without getting overwhelmed.

Have great muscle strength but really struggle with balance? A yoga class might be the perfect supplement to what you’re already doing.

If you aren’t sure which type of class is best for you, try as many as you can before making a decision! Boot camps just aren’t for me. They work well, and others love them – it just stresses me out to have that level of intensity and rapid-fire circuit training. But my beloved kickboxing and dance classes feel wrong to others.

Source: https://www.fix.com/blog/the-right-fitness-class-for-you/

Increase Productivity And Have An Active Lifestyle

Are you getting stressed out with all the tiring work activities and you have this feeling that you cannot do all the things with accuracy and confidence? Maybe, you should give yourself a break. For you to be able to have a healthier lifestyle, here are some useful tips that can help you reach your full potential and increase your work productivity.

Tips on having an active lifestyle

Discipline and determination are two essential factors needed to have an active lifestyle. Here are the top useful tips that you should follow to achieve this way of life.

Eating Healthy

This is the basic tip for your active lifestyle. Food is your source of energy. You have to eat healthy foods in order to gain more vitamins and minerals that will provide your body with essential nutrients. Here are some tips with regards to food consumption.

  • Choose foods that have less unhealthy fats. These unhealthy fats include saturated and Trans fats. These fats are the cause of high level of LDL cholesterol that can  lead to heart disease.
  • You should eat healthy fats moderately. These fats can increase the level of your HDL cholesterol which can help in terms of reducing your chances of developing heart disease.
  • Choose foods which have low sugar level and are rich in carbohydrates. As much as possible, minimize your consumption of soft drinks, white bread and sweets. You can eat fresh fruits and whole grain bread.

Exercise Regularly

This is intended for you to not only look great but to also have a flexible and healthy body. These include:

  • Stretching- this is important to do before and after a workout to improve your flexibility, blood circulation and to decrease risk of injury.
  • Go to your chosen workout gym three to five times per week- you can mix it up, numerous gyms nowadays offer classes so that you can try different things and keep your workouts interesting
  • Exercise with a friend or neighbor- Having a workout buddy means that you can motivate and push each other to exercise and have fun while doing so
  • – Exercise at home- If you can’t make it to the gym one day, don’t neglect your workouts, there are numerous activities you can do at home to keep fit such as jumping jacks, squats, push ups/sit ups etc. Be proactive with your health- Go to work by biking or walking instead or take the stairs instead of the elevator, these small changes to your daily routine can have a big impact on your overall well-being

Avoid unhealthy habits

Unhealthy habits can ruin your efforts from the start. These include excessive drinking of alcoholic beverages, high intake of caffeine, junk food and sodas, irregular meal times and no exercise. Instead, eat lots of fruits and vegetables, try and have six small meals throughout the day instead of three big ones, this way you’ll feel more satisfied and also increase your metabolism. Sleep is also a vital aspect of being healthy, make sure you get enough sleep at night to freshen up your mind and body.

Always have proper hygiene

You can start this thing by showering every day. This is the key for you to feel more energized and refreshed. You must also brush your teeth every day, every after meal as well as flossing.  Make sure also that you are cleaning your feet in order to prevent foot problems. And lastly, always clean clothes at all times especially when you are going to work.

These are the things that you have to follow if you want to have an active lifestyle and increase your productivity at your work. Impress everyone with the new you and make your best everyday!

The Ways Of The Mind

The human mind is a fabulous thing! However, it’s also the one thing that prevents us from making positive changes in our lives. Exercising and following a healthy diet are two important aspects that contribute significantly to our well-being. But our mind has a knack of pulling us down and preventing us from embracing these lifestyle changes.

It’s true that sticking to your workout regime is easier said than done. However, it’s not impossible altogether. Determination and perseverance should get you to your goal. That said it will be easier for us the address the issue if we break it down further.

So, what are the things that our mind tells us every time we try to hit the gym or complete that 10km run?

  1. There’s no time— Yes, we’ve heard this before, more from ourselves than from others. But it’s the same 24 hours that an ace athlete has in hand. Agreed that he doesn’t have a 9–5 job and a toddler to take care of. Well, how about starting with 5 minutes of exercise instead of trying to accommodate the recommended 30 minutes? Once you form a habit, you can easily increase the duration.
  2. I will do it later— “I will start working out from the 1st of next month.” “It’s Wednesday today, I’ll go jogging from Sunday.” “It’s too hot outside!” Do some of these statements sound familiar? Yes, our minds do a fantastic job of conjuring up excuses for not exercising. The best time to start was 10-15 years ago, and the second best time is now. Just do it!
  3. I am too tired— Wonder why! Being tired is one of the best excuses for not working out. On the contrary, exercise actually works towards building stamina and alleviating stress. If you’re tired, it’s all the more reason to start exercising. It’s the sure  way to get strong and stay fit.
  4. I don’t have the right sports gear— How we all love the big brands! But if you really want to work out, then any comfortable running shoes will do just fine. Maybe, if you stick to your routine for one month, your reward could be a nice pair of branded sports shoes.
  5. Exercising is too boring— Sure. If you do the same thing at the same time every day, it’s going to be boring. The best way to quieten the voices inside your head is to mix things up. Weight-training one day, cardio the next, followed with some free-style dancing, you could even add a good stretch class or a swim. Take your pick, and, if you get a workout buddy, you’re bound to have fun together.
  6. I can’t— Classic! Yes, we often hear the ‘I can’t’ slogan from within us. You won’t know until you try. Besides, there are loads of videos and articles that can teach you how to get started, if that is your concern or even better you can sign up with a personal trainer to commit.

For every excuse that your mind comes up with, there’s a workaround to overcome the same. Exercising regularly not only makes you stronger, leaner and happier but helps you deal with a number of health issues and stressors. It clearly is a win-win situation. You simply have to get your mind to see it too!

Exercise Psychology And The Battle Of The Mind




Exercise Psychology focuses on the psychological factors that influence both physical exercise and activity promotion. Furthermore, it is also concerned with the application of both emotional and psychological consequences of a certain physical exercise and activity as well as emotional, mental and health related consequences of the lack of any fitness activity..

The relation between exercise and psychology has been recognized a long time ago. This involves the importance of exercise for the overall health of an individual. Research shows that regular exercise or physical activity has a positive correlation with a wife range of physiological and psychological conditions.

Essence of exercise psychology

Maybe you are wondering why so many people are sticking with exercising but you find it more difficult to do the same. Well, there are lots of things that may be involved, most importantly it depends  on the mindset of a certain person. Once an individual has the determination to execute a certain exercise routine, he is now focused on achieving that goal. Thus, this involves both the mind and body.

If you really want to change your way of life and your daily routines, you must be well motivated. It is a constant battle of the mind, you have to motivate yourself if you want to accomplish your goals.

For example, you really want to do a certain exercise routine to get back in shape. you will hear two voices inside your head, the first voice tells you all the positive things that you might gain once you execute that exercise routine. The other voice will try to discourage you and list a lot of negative reasons not to exercise such as the pain you will experience once you work out.

In this situation, it is very important  to remind yourself of the reasons why you want to stay fit and keep yourself motivated. Here are the things that you can do in order to help you overcome this problem:

  • Write all the reasons why you want to exercise and read them every day. This can help keep you focused and motivated to continue exercising regularly..
  • Think of all the benefits that you can gain once start exercising. Always remember that you really want to change.
  • Start of slow, you don’t have to jump right into work out for 30-45 minutes per day. Do 5 minute exercises every day and slowly build on that.
  • Work out with a friend, or a loved one to make things interesting. If you have a baby or a toddler you can even incorporate them in the workout and just have fun.

It is easier to neglect yourself and your health but it takes a lot of discipline and hard work to make a positive change in your life. Set your mind to your goals and remember that you can attain the success you want to achieve by taking a step in the right direction.