Best Fit Guru's, APPS, and Sites to Keep Up With on The Internet

Born Fitness: This is a website to help identify the best diets, types of exercises and workouts, and various strategies that you can apply to your life to be more fit, feel better, and live stronger. Huffington Post calls it, "Born Fitness is one of the most inspiring sources in all of health and fitness."

 The Paleo Solution: For all things nutrition, autoimmunity and sleep health, check out Robb Wolf's Blog. 

Active.com: For those of you who like cardio, this is a great (free) site to sign up for. Not only do you get discounts and alerts on races in your area, (biking, running, walking, and swimming), but you also get awesome newsletters that contain all the highlights from their blog. 

Calm: An app for beginner meditation and mindfulness. This app is going to make your life easier. It's important to approach health and fitness from a holistic approach. This app focuses on reducing anxiety, helping you sleep better, and making you life less stressful. 

 

Workout Motivation Could Come From Just a Few Small Adjustments

If you can't find the motivation to workout, or if you go through periods of loving it, and then periods of being totally unmotivated, your answer could lie in just a few small adjustments. Here are some unconventional ways to motivate yourself again. 

Music Matters: Music really is a motivator. You don't think that when you aren't listening to it, but if you're at work and debating on working out, put on a motivational or meaningful song and force yourself to listen to it and let your mind wander to (hopefully) ambitious thoughts. 

Buy new workout clothes. Materialistic? Maybe. But, it might work for you. Whenever I get a new pair of shoes, I always get really excited to run. Buying new technology could also help you get back in the swing. Subconsciously, I think it holds you accountable. And it makes you guilty if you don't use it. 

Fill your social media feeds with workout motivation. Visuals specifically. Seeing and hearing motivation can wake up your senses and in turn, fire up your motivation. Most of us are on these mediums all day, so why not do ourselves a favor and try it? 

Signing up for a race or a goal. Pay money. No one enjoys wasting money, and then you feel twice as guilty about not working out when you waste it on NOT WORKING OUT. Sign up for an event, or even just a class. Hold yourself accountable. 

What a Week of Working Out Should Consist of

When it comes to your workouts, you should keep it constantly varied. There are 5 key components to every workout program: 

The Big 4: The Back Squat (quads, hamstrings, gluten and hips), Bench Press (Chest, triceps and shoulders), Deadlifts (Glutes, hips, hamstrings and lower back), Overhead press (Back, shoulders, triceps) ALSO, a great perk of these is that they all work core. 

Cardio: If you don't have a ton of time to do long, steady pace cardio on your own, training HIIT style is a great way to still operate at a threshold pace and still receive the metabolic elements of cardio. Also, HIIT style workouts have a greater post-calorie burn. 

Flexibility and Range of Motion: This is CRITICAL! Just as important as working out. Improving your flexibility. Our friends at Hyperice offer a variety of recovery tools that use pressure and vibration to improve the body's overall performance. 

Body Weight Work: Calisthenics! While it's important to strength train with weights, its also important to do body weight training to help build lean muscle and to help maintain cognitive function. 

Muscle Activation Techniques: This total body process is designed to improve the communication between the nervous system and the muscular system. This sort of activation technique helps to identify muscle dysfunction that causes pain in body and finding the source of pain is always beneficial to overall body composition and overall health. 

The Treadmill Don'ts

By: @meg_Takacs - Remorca Fitness Trainer & Running Coach 

Whether you’re a beginner or you’ve been hitting the gym for years, approaching an unfamiliar piece of equipment is intimidating. That’s why we’re tackling “The Don’t List”—things you should never do while using certain pieces of gym equipment. We’re starting with the treadmill.

Treadmill workouts might seem simple on the surface—you hop on, crank up the speed, maybe try an incline—but appearances are deceiving. There’s a right way and a wrong way to get your treadmill workout in. 

Treadmill Workout Don’ts

1. Don’t hold the treadmill when you incline walk

Holding on while you walk on a treadmill defeats the purpose of using your own body weight to burn fat. The action of what is essentially pulling your body weight up a hill is essential to getting the most out of your treadmill workout.

2. Don’t put a towel over the numbers

You need to be mindful of pace and time when you run. There should never be a running workout wherein you are completely oblivious to your statistics. When you go into cruise control mode, it’s easy to lose sight of whether or not you’re improving week to week. Running is all about being mindful and aware.

3. Don’t let the treadmill pull you, you pull the treadmill

During any treadmill workout your mindset matters. Imagine pulling the treadmill with the balls of your feet and propelling yourself instead of the treadmill propelling you. Stay light on your feet and don’t strike the machine with your heels.

4. Don’t let the numbers you see intimidate you

When you increase the speed, immediately look up and allow your body to acclimate naturally. Let your physical body take over without mentally agonizing about the speed number you’ve chosen. Settle into the pace without freaking out.

5. Only use the treadmill for intervals and shorter workouts

Avoid the treadmill for long runs. This may seem counterintuitive (especially in the winter) but many treadmills are hard so it’s basically like you’re running on concrete.

6. Avoid watching TV during all workouts

You have the time you spend on the treadmill to unplug from life. Be mindful when you run and think about your body, the motion, and breathing. Watching TV isn’t going to give you any of that. Run because you want a mental release. It’s also all too easy to zone out to the TV and lose your footing.

Travel Smart: 5 Pieces of Exercise Equipment You Can Fit in Your Carry-On

 

Don't let traveling deter you from working out. All of the following pieces of equipment are virtually weightless and can fit in your carry-on: 

1. Perform Better Bands

2. Rogue Jump Rope 

3. Gliding Discs 

4. Yourself (For Calisthenics) 

5. Resistance Bands

Ideas for Workouts: 


12 minute AMRAP (as many rounds as possible) of: 12 push ups, 20 mountain climbers with gliders, 60 second jump rope, and 6 burpees

20 minute EMOM: (every minute on the minute): Min 1: 20 sit ups, Min 2: 45 second plank, Min 3: 20 side shuffle walks with Perform Better Band, Min 4: 20 split squats (feet together and jump out to squat stance) with Perform Better Band 

5 Rounds for time: 400 meter run, 10 burpees, 5 bear crawls with perform better band on your wrists, push up at the bottom, and 20 walking lunges 

30 Minute AMRAP: 20 mountain climbers with gliders, 2 min run, 20 bicep curls with Resistance Bands, 15 flys with resistance band, 15 jump squats