Tag Archives: weightloss

It´s time for a challenge

Hello, dears!

Please raise your hand those who want to lose weight! I don´t know what a typical summer vacation is like where you live, but in Galicia, we spend the summer eating from party to party. By the end of the summer, we all need to lose weight.

Have you eaten too much this summer? Maybe you´re more Galician than you think.  No worries, my friend, between party and party, I have been preparing this new challenge for this moment.

Home workouts to help you get back in shape from home. You only need dumbbells, a Swiss ball and less than 30 minutes. The challenge also includes some nutritional advice.

We could say it starts at hangover/inactive level and it gets harder with time.

 

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Are you ready to join us? Click here and Add to calendar.

The challenge will sync with your calendar so you can easily access the workouts from any device.

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Each workout is an Evernote note. I strongly recommend you:

  1. Use Evernote.
  2. Copy the notes to your account and edit them. Write down how many reps and how much weight. Add your comments and meals.
  3. Save this challenge to compare and track your progress in the future.
  4. Eat your veggies 😉

 

 

6 Workouts that Don’t Feel Like Workouts by Paige Johnson

Hello dears,

Our friend Paige, from  Learnfit.org is visiting us again. This time she had found some interesting and unusual ways of exercising.

If you dread going to the gym, getting in those miles, or hitting the saddle for the spin class, today is the day to stop dreading workouts! Here are some unique ways to burn calories without focusing on each passing minute.

It’s true that not all exercises are created equally. For instance, some burn more calories than others, but that shouldn’t be the totality of how you choose workouts. What about having fun? Working on agility, speed, quickness, or balance and not solely on muscle hypertrophy or burning fat?

Really sticking to a healthy lifestyle means finding selections you enjoy. Here are a few to check out if you want to have a blast while optimizing your health:

  1. Skip and jump rope. It really can be that easy. Jumping rope is surprisingly very difficult for most adults upon revisiting the activity for the first time since childhood. However, it’s also a massive calorie burner and there’s a reason it’s a staple in boxing training. It combines cardio with balance, endurance, strength, and agility. It’s very demanding, so alternate it with simply skipping instead of running. Take a cue from the kids on the playground!
  2. Pole dancing. It doesn’t matter if you identify as female or male—really! Pole dancing has gained popularity over the years as a workout, but still many people haven’t tried it for a number of silly reasons. Some don’t think they can be “sexy” (not true), others are scared of the logistics of pole climbing, and some don’t think they’ll fit in. Pole dancing requires amazing strength and balance in ways you’ve never encountered before. Plus, many studios offer non-pole options like burlesque classes. All ages, genders, and abilities are welcome.
  3. Learn to drive a racecar. Racecar driving is definitely a sport, albeit a costly one. However, if your budget is generous or if you’ve souped up your own muscle car, learning how to drive like a pro can also come with a side benefit of a great workout. It takes an immense amount of strength to handle such a machine like an expert, as well as training. It might not be an ongoing workout for everyone, but if it’s on your bucket list you can certainly count your sessions as part of your recommended 150 minutes of exercise per week.
  4. Walk a dog. Owning a dog that requires daily walks can be a powerful motivator to get in multiple walks each day. In fact, almost half of dog walkers got an average of 30 minutes of daily exercise at least five days a week, but only a third of those without a dog got that much exercise on a consistent basis. Don’t have a dog or care to get one? Thanks to services like com, you can become a dog walker and get paid to burn calories on the regular.
  5. Hit the slip ‘n’ slide. Summer’s almost here, and that means finding creative ways to cool off. Staples of yesteryear, like running through the sprinklers and gliding down a slip ‘n’ slide double as fun, cool ways to sneak in a workout. If you’re around kids, lead the way and introduce them to the go-to entertainment options before screens were the most popular pick.
  6. Facial yoga. Yes, it’s exactly what it sounds like, but it’s not found in most traditional yoga studios. Fortunately, there are many online videos available, most of which are free. Yoga is about balance, flexibility, and stress release. We hold a lot of tension in our faces. Right now, your tongue is probably pressed against the roof of your mouth! Face yoga helps work very under-worked muscles, and some swear that it can help tighten muscles/skin for a more youthful and relaxed appearance.

Make your workouts fun again and sample everything that’s out there. You might be missing out on your favorite exercise.

Home training is in by Tina Tazekand

Today, Tina is visiting us from the sunny California to talk about home training.

Home training is in! Are you with me?

With the busy hustle and bustle of daily life, it may be harder for most to find time to run to the gym before closing to workout. We also can’t forget the hassle of waiting in line for the machines to be free at the gym either.

Remember when home gyms just started to get popular? Well, the fitness world has returned home – your home!

Luckily with the help of technology including the Internet, computers, and cell phones, we can now workout in the comfort of our home. Yes, I’m talking about good old fashioned home training, but with a whole new tech twist!

There’s so much that online workout programs offer – streaming workout videos, nutrition meal plans, blogs, comfort, and convenience while you sweat bullets and stay motivated.

21 days ago, I started one of these online streaming workout programs and now I’m down 5 lbs. and feel amazing! The increase in energy is astounding, and I love waking up every morning to my daily workout which I stream on my laptop, phone, or AppleTV depending on where I am. If I get to the gym, I use the weights there to complete my workout with my phone. If I’m at home, I use my resistance bands and body weight workout videos on the AppleTV or my laptop.

The workouts are really challenging and the meals planned out for me are helpful and easy to cook. Easy in, easy out – the meals are made with simple and clean ingredients that I actually have in my fridge. I only have to go to the store for certain ingredients once in a while, otherwise, I have everything I need to do my meal planning for the week.

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I found that having my own blog through the workout website helped me document my fitness journey, inspire others, and motivate myself to keep going strong. This is a wonderful relatively new feature to the website that I love. It makes me feel like more of a community member amongst others working toward their fitness goals.

In addition, I was able to become a coach myself and lead a challenge group to keep others motivated and inspired to continue achieving their fitness goals. This is my most favorite part of the membership – it reminds me to hold myself accountable as I lead by example and encourage participation in the challenge group for those I lead to stay strong and motivate each other with their fitness goals, recording progress in weight loss and measurements, sharing their stories, recipes, routines, exercises, etc. All of the participants log on to an app on their phones to be a part of the group daily and take part in daily games to encourage healthy living.

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My plan also came with portion control containers that were shipped to me to help me eat the right amount of different food groups/categories. It helps me control what I’m putting into my body every day and has helped me get the most out of my workouts. If you just workout and overeat, you undo all the work you did in your exercise routine, so portion control is just as important as exercise, if not more.

There are several of these programs to choose from depending on your fitness level (beginner, intermediate, or advanced), goals, and preferences (what kind of music/exercise you like, etc.). There are also several websites where you can sign up for these various programs.

Personally, I chose Beachbody on Demand (BOD) because I was drawn to their success stories – I found them to be both motivating and inspiring.  I work late most nights and have to care for my dog in the morning, so I was looking for some way to fit my workouts into my busy schedule and BOD did just that.

They also led me to discover a delicious, vitamin-rich, dense nutrition shake (Shakeology) that keeps me full throughout my workout and well beyond. It prevents me from snacking and helps me lose weight.

I highly recommend these websites to everyone I know who is looking to get into shape – especially with graduations happening and summer being just around the corner. I’ve even gotten my cousin signed up and she absolutely loves it! She’s a wife and a mother of two kids who works full-time and couldn’t find time for the gym. So she canceled her membership and joined me on BOD to see what all the hype was. And that was that! She has managed to find a ten minute a day workout program that works for her!

And if we can do it, you can do it! You can achieve anything you set your mind to, and with today’s technology, you can have the body of your dreams without having to leave your front door.

Bio:  Tina is a coach at Beachbody and has just started out on her fitness journey. She has two blogs – one on WordPress and one on Beachbody. She lives and trains in Los Angeles, CA. Meet her and join her groups on Beachbody and Shakeology.

 

Evernote Walking Challenge

It´s no secret I love walking. Walking has several physical and mental benefits: reduces stress, controls blood sugar levels, boosts the immune system, burns fat and more.

You can lose body fat and get in shape through walking alone. Often, sedentary people choose intense workouts when they want to get in shape. Big mistake. It’s hard to stick to an intense routine if you’ve been out on the couch for a long time. You need a routine first. Intense routines come later.

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It´s no secret I love Evernote, the place to organize your work, declutter your life, and remember everything. As you know, Evernote has endless applications, and I use it to deliver personalized training and meal plans, all over the world,  and easily keep track of my clients´ daily progress.

I´m excited to announce my first fitness challenge on Evernote. This walking challenge will build discipline that will help you stay in shape for the rest of your life. Don’t wait until Monday or next month to start this challenge, start today!

First, you need an Evernote account to share your training notes with me and get advice. Download it here, and make sure to download it to all your devices. No worries, there is a free version of Evernote available. This challenge won´t cost you any money, but if you think Evernote is useful and want a paid version, you´re very welcome.

If you already are an Evernote user, let me know in the comment section.

No matter the activity tracker or app you use, you can save it (and much more) in Evernote with no effort. I´ll show you how to do it.

Once you get your account, I give you access to a notebook where you share your daily walks. I share mine, as well as advice on walking and Evernote. Private chat is available for your questions and concerns about training and how to use Evernote.

Also, an exclusive Facebook group with healthy recipes where you´ll meet more participants in a distended ambient. I think we have it all to reach your goals as you have fun.

This is “The Moment” when you chose a more healthy lifestyle. Download the app and let´s get started!

*This post may contain affiliate links from companies or products that I love. If you use this links to purchase a product, I may get a compensation.

Hard work pays off

Hello dears!

I have exciting and exclusive news today. As you know, last year I´ve been working on a free fitness calendar. This January I was delighted to show you what I had done, some workouts or challenges focused on multiple goals. If you need to refresh your memory, please read Workouts for free.

A few weeks ago I received an email from Stanza´s founder herself. I´m not going to share the whole conversation but her first sentence explains why she emailed me: “We noticed that you’ve logged in and added events in the last couple weeks”.

I felt observed (but in a strangely good way), and I laughed as I thought: “the last couple weeks? Really? Where have you been last four months?”. No, I didn´t tell her that! It was just my first thought. Then, I came back to my sense. She wanted some feedback and got a few questions.

Honestly, I don´t know a word about startups, how they work or who does what, but it´s very cool the founder of a company reaches you to ask a couple of questions. So, I answered her questions and gave my opinion. I thought it was it all but she had one surprise. A huge one!

Stanza´s tech team has been working on dynamic rolling calendars but they are not available yet. Guess who has not one, but two rolling calendars before anyone else? You´re right! Me! The tech team converted my calendar in a rolling calendar. What does it mean to you?

No matter the day of the month you join the calendar, it will sync Day-1 to your calendar. You can sync today and a friend of yours on Thursday, both will get Day-1 in your calendars, on different dates. Using a regular calendar, your friend would miss three days. I think this is a great feature for fitness calendars.

I had to choose because I had too many challenges and the tech team had to convert the events one by one. So I decided to keep the most demanded, muscle gain and fat loss. I hope you like my decision. Also, I´ve made the proper adjustments to turn them awesome 30-day challenges.

But, let me tell you that these challenges will start on March 1st because I need to finish some other things that were on hold as I worked with these guys.

As you may expect each workout contains exercise demonstrations, instructions, tips, playlist, links to contact me if you need support, and a positive quote (you know I can´t live without them).

You should take a look, choose your challenge and add it to your calendar, today. And then, tell your friends, neighbors, coworkers because some of them would like to know about this 😉

Have a great week!

 

Guest post – The Easiest Ways To Stay Fit All Year Round

Hello, dears!

Today, I´m pleased to introduce you a new blog, LearnFit.org, and one of the bloggers behind it, Paige. She is a yoga enthusiast and avid cyclist. Loves strength training and weight lifting. And she is going to give you a few tips on how to stay fit all year round.

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These days, many people lead busy lives that leave little room for much besides work and sleep, but it’s important to ensure we eat right and get in daily exercise. So how do we balance those things and stay healthy? It’s not hard if you know where to begin, and with a little planning and some creativity, you can find a great work/life balance that is sustainable all through the year.

One of the first things to do is to get organized. Create a schedule that allows you a little extra time for workouts and meal planning, then stick to it. After that,  it’s a matter of following your schedule and finding ways to make do when the weather throws a wrench in your plan.

Here are a few ways you can get started.

Swim

Swimming is wonderful exercise that gets your entire body involved, but for those of us who aren’t lucky enough to live in California, it gets tricky finding ways to get in the pool once winter rolls around. Check out your local YMCA or city public pool to find out their indoor pool hours and ask about a membership; once we have to pay for something, our resolve to stick to it increases.

Create a home gym

You don’t have to spend money every month to belong to a big fancy gym; there are several easy ways you can create a perfect workout station in your own home, which will come in handy on the nights when you’ve just gotten home from work and can’t handle the thought of going back out into the world. You don’t have to fill it with expensive equipment, although a treadmill is always a great investment. You can also use simple hand weights, a yoga ball, resistance straps secured to a doorframe, and sand bags for resistance training.

Stay in bed

Yes, you can exercise from the comfort of your own bed; it just takes a little creativity. Try lying on your back, putting a good-sized pillow between your feet, and tossing it up to your outstretched hands. Grab it with your feet and bring it back down to the bed, then repeat. Or do stretches that are great for your back, such as lying flat on your back and lifting your pelvis toward the ceiling repeatedly. You can also bring one knee up to your stomach and move it across so that it touches the bed.

Eat right

This sounds like a no-brainer, but many people assume if they are exercising daily they can eat whatever they want. While it’s true that counting calories shouldn’t mean as much when you’re working out every day, it is still important to make sure you’re getting enough protein and vitamins. Dark, leafy greens, nuts, fish, fresh fruit, and berries are all awesome energy boosters that will give your body the fuel it needs and keep you feeling good.

Get enough rest

If you lead a very busy life, you know the importance of getting enough sleep, but you may not be getting quality sleep. Set a bedtime and stick to it, and turn off your phone, laptop, and television at least an hour before you lie down for the night as they can all interfere with your sleep cycle.

Single leg V-up

The single leg v up will help you build up the strength and coordination for a clean full V up. We all want a strong core, right?

Lay on the ground with your back flat to the ground and your arms and legs pointing straight up. At the same time, slowly lower your legs towards the ground.

Raise your arms above your head so that you end up in a banana-like position.

Exhale and raise both arms and one leg at the same time.

Don’t go too fast on these, you want to make sure you’re really using your core strength and not just relying on momentum to get your legs up and down.

Inhale on you way down and repeat, switching legs.

Available free workouts:

Strength training: two different routines to make your muscles grow.
Fat loss: Six training circuits to help you lose those extra pounds.
Quick fixes: Easy routine to take care of your back after a hard day of blogging.

Sync here:

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