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Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy
I truly hate running. I’ve tried every fitness class my city offers — and living in one of the fittest cities in the country means I have a lot of options. And at-home workouts? The living room in my tiny San Francisco apartment is about as wide as my wingspan. I don’t work out, but I am still the healthiest and most fit I’ve been in my adult life.
I know that fitness means something different for everyone, and I am not saying that working out is something people shouldn’t be doing, either because they want to, because they need to, or both. But when it pertains to my own fitness regime, I can knock it, because I sure as hell have tried it all.
Growing up, I was active and athletic. I participated in an array of sports — from basketball, track, dance, and gymnastics to swimming, diving, and horseback riding. I was also an active nanny for years, and anyone who has kids or works with them knows that keeping up with two toddlers is more work than running a marathon. I loved it all and never once thought of what I was doing as a workout or as something that I had to push myself to do. Then my focus shifted significantly. No longer was I a high schooler with time to spare and a metabolism the speed of light — I was a determined college student dedicated equally to my GPA and happy hour, and then I was a postgrad professional looking for a job. When was I supposed to be squeezing in a trip to the gym, especially considering the fact that getting myself there was like pulling teeth?
Still, I tried everything to stay healthy and in shape. I bought fitness videos and watched countless online workouts for people who hate working out, for people who live in small apartments, for people who don’t know body balls from barbells. I signed up for individual classes at yoga, barre, and cycling studios, experimented with different gyms, took boxing lessons, and even tried my hand at aerial silks (which were by far my favorite!). Still, nothing quite did it for me. I skipped classes, made excuses, and ultimately felt worse about myself because I simply couldn’t muster the motivation everyone around me seemingly had for fitness.
What I realized about myself is this: I hate exercise that feels like effort. For me to get a good workout, the results need to be incidental, not intentional, which is why fitness activities that aren’t focused on the workout aspect, but more on the fun, appeal to me most. So I stopped working out. I implemented a few simple things into my daily routine — simple being the operative word here — and I have never felt healthier, more in shape, and happier since letting go of other people’s idea of what fitness should be and instead doing what really works best for me. Here’s how I did it.
I stay constantly active and on my feet.
I am never, ever idle. Seriously, it’s to the point where I risk running into people (and poles) daily because I read while walking through the city. I am constantly on the move, even at work. I get up and down several times an hour and take my laptop to places in the office that allow me to stand (standing desk is next on the list). On the weekends, I make sure to allow myself some downtime with Netflix or a good book, but I don’t waste beautiful, sunny California Saturdays sitting on the couch.
I walk everywhere I can.
I am lucky to live in a place where walking is not only possible but also very practical. I honestly think this is the key to staying in shape for me. I walk everywhere. I have a Fitbit, but my biggest thing about having one is to not let myself dwell on the nitpicky parts of the device. I don’t log every calorie I eat, and I don’t use it to lose weight. I just love challenging myself every day, and having it on my wrist reminds me to take the stairs instead of the escalator and to not waver at the sight of a San Francisco hill but conquer it so that I’m rewarded with an amazing view when I make it to the top. Just this weekend I caught up with my mom on the phone while walking the three miles from my house to Target (totally worth the trek!), then hopped on a bus on the way back home since I had bags. Two birds, one stone.
I eat healthy.
I have a very healthy diet. I eat what I think is probably most similar to a Paleo diet — but I don’t diet. I just try to stick to things that are natural, clean, and not overly prepared, like vegetables, fruits, fish, and meat. I also don’t overeat, mainly because I can’t stand feeling sickeningly full, so I am a huge proponent of multiple small meals throughout the day. It makes the workday go by faster when you get to snack on something every couple of hours, anyway! Sweets aren’t my thing, but I swear by a rare steak every now and then and a postwork glass of red wine. I avoid mixed alcoholic drinks because, to be honest, I can’t stand the sugar, and I drink my coffee black unless I opt for green tea instead.
I make fitness fun.
I’ve stopped pushing myself to go to classes and join a gym, but instead I save my energy for activities that I can get really excited about. I ski, I swim, I dance, and I ride horses any chance I can get. I’m planning my next biking trip across the Golden Gate Bridge, and my last hike took me on a five-hour adventure through a redwood forest in Northern California. I make fitness fun for myself, and in doing so, I’ve learned to love my version of a “workout” so much that I am more in shape than I’ve ever been in my adult life. I am climbing toward my 30s feeling incredibly fit, and what’s more, I’ve finally found a way to stay healthy without hating it.Read More
Thank You for visiting www.judgeweightloss.com. This is the spot for all of your fitness, workout, healthy lifestyle, supplement, and just general get healthy information. Enjoy
Make it quick. Make it efficient. Make it excuse-proof. Done, done, and done! This workout is about 20 minutes long, but it leaves no muscle unworked. Plus, with no equipment needed, you really have no excuses.
Directions: Warm up with five minutes of light cardio, then perform this five-exercise circuit three times. Cool down with three minutes of stretching.
Can’t get to the gym during the week? A new breed of web and app-based training programs takes the excuses out of the busy.
Whether you do best with a real-life traininer to keep you accountable, learn best from demos or written instructions or prioritise tracking tools, here are 10 pocket gyms to suit those who don’t have access to a gym.
HIT: Devised by a qualified trainer, the customised programs on this free site answer goals such as weight loss, strength conditioning and general fitness. The fitness library contains more than 200 exercises complete with video demonstrations, iPod-ready instructions and printer-friendly versions perfect for lunchtime sessions. The site’s user guide makes it a doddle to use the extensive functions.
MISS: If you tend to be derailed or struggle to stay motivated, consider a real-life trainer as the lack of personal ongoing support puts the onus on users.
HIT: More an online toolkit brimming with health and fitness tools than a program per se, fitness.com is ideal for returning exercisers or those who have some experience in training. Built around a thriving community of highly active, supportive users, it has a sorority vibe. You can rest assured you’re not the only one asking the questions you do or struggling with an issue.
MISS: If you need practical advice or lack foundational fitness knowledge, consider a website that offers prescriptive plans.
HIT: With a whopping 5,000 exercises able to be matched to users’ expertise, equipment, interests and goals, workoutsforyou.com offers two payment packages with perks such as a personal trainer, ongoing customisation and regularly updated workouts.
MISS: Expensive compared to other featured websites – but still far cheaper than most gyms.
COST: Made Just For You – 4 months/$99; Self-directed – 4 months/$59
HIT: The rebranded version of Fast Track to Weight Loss is expressly geared to toning and fat loss with a focus on efficiency. Perks include workout videos from fitness experts and live weekly chats with trainers. The personalised fitness plans are flexible, allowing for modifications to suit respective needs. However, it also provides sufficient structure to stop you from wimping out or falling into bad habits. Sign up for one of the regular challenges hosted by the website to keep you inspired and responsible for achieving your targets. And if you need that extra push, FITera also offers a paid coaching program that is virtually unrivalled in the online fitness community. The benefit of a global online community is hard to beat.
MISS: If you are looking for an advanced strength routine for sports/strength training, FITera’s focus on fat loss and toning may prove limiting.
COST: Free or add ACE Coaching and Accountability – 1 month/$97
HIT: Based on a mission to democratise healthy living, this website seeks to make health and fitness resources ultra-accessible. For newcomers, information on fitness equipment is ideal for setting up a low-key home (or car boot) gym. BYO organisation and discipline. ABC can be a successful motivator.
MISS: The ant-size micro text and confusing navigation. If you need to be told what to do or easily lose motivation, the onus on proactivity and self-motivation might fall flat.
HIT: Ideal for those looking to strengthen or add muscle, this results-oriented site hangs its hat on detailed weights advice. This ‘just the facts’ approach is ideal if you’re a go-getter who’s always on the move and needs basic information in an easy-to-understand format. There’s also a focus on nutrition here, with a dietary plan designed just for you based on personal stats and a 40,000+ food database to pull from.
MISS: GymAmerica substitutes software for a real trainer and while it’s state-of-the-art, it lacks peripheral attributes such as empathy and genuine encouragement.
COST: $38.97/3 months
HIT: With the word ‘free’ listed upfront, Free Trainers is proud of its complimentary fitness service that has helped provide plans for nearly two million users. All plans are fully customisable, which means you’re always satisfied, if not a little less motivated at times. The community element is a big reason why fans keep coming back to Free Trainers, with the site format replicating a social media network that allows users to search for fellow members by name and email. The detailed questionnaire on sign-up gauges your current fitness level, preferences and goals, and is even smart enough to incorporate particulars such as injury rehab.
MISS: Naturally the non-existent price tag means a lack of human interaction from a qualified PT; however, website staff and fellow users are happy and available to offer general support if you’re able to wait for a response.
HIT: DailyBurn’s fitness library offers over 100 workouts with a focus on cardio, health and weight training to suit multiple goals. These workouts are each state-of-the-art and ideal for someone who needs to constantly change it up to avoid losing interest. While taking into account your ideal body type, time for exercise and skill level, the website targets programs that suit you. There’s also a great range of tracking tools for keeping up with your progress, plus an incredible food database of over 67,000 items. And if you don’t like it, there are no problems thanks to the free 30-day trial!
MISS: On the surface there’s very little info about what the site offers, which doesn’t do its features justice. The free trial allows you to see this in action, however, with a generous 30 days for you to get a true sense of what’s on offer.
COST: $32.50/3 months
HIT: A website purely dedicated to MP3-matched workouts to take to work or on vay-cay, it comprises exercises sorted by interests and goals, so one day you can focus on weight loss and dance and the next, flexibility. If your ideal workout involves hitting the park with your headphones and hill sprinting like nobody’s watching, you’ll enjoy this.
MISS: If you frequently purchase one-off downloads, it can get pricey. Consider a yearly subscription with unlimited downloads.
COST: Average $10 per download, or 1 year/$119.88 unlimited downloads
HIT: With 24-hour personalised support from your own trained PT based on a bespoke plan, this platform lets you substitute other exercises to progress your training and avert plateaus. The emphasis is on sustainable long-term results. There’s a foolproof nutrition plan with customised shopping list, meal plan, swap suggestions and even a guide to healthy fast food options. You can also have your plan tailored to food allergies. A bank of calculators and thriving community make this a great all-rounder.
MISS: Direct debiter beware: you will be billed even if you don’t use the site, yet some people will use the potential money pit as motivation. Testimonials vouch for the sites’ appeal.
COST: 12 weeks/$29.95 or 12 months/$59.95
In need of some inspiration? Check out some of our favourite Instagrams to follow now.
Even if you work out, heavy sitting may put you at greater risk of developing diabetes or dying of heart disease or cancer, per a new study in Annals of Internal Medicine. “We haven’t cracked the formula for how much light activity versus more traditional exercise we should do,” says study co-author David Alter, MD. “But taking the ‘move more’ mentality more seriously is a good place to start.”
The action plan
Give yourself points every time you complete one of that week’s tasks. Try to rack up at least 15 points a week.
RELATED: Your Slim and Strong Walking Workout
Get on your feet: “Find out what your personal sitting traps or triggers are, and create reminders to stand or move around,” suggests Nolan Peterson, a wellness exercise specialist at the Mayo Clinic Healthy Living Program.
Count your steps: Keep your smartphone or tracker on you all day to get a rough idea of how many steps you take. Whatever your personal best is, aim to log 1,000 more steps daily. [1 Point]
Wear comfy shoes to work: “You’re not going to stand or walk around more if you don’t have the means to do so,” says celebrity trainer Harley Pasternak. [1 Point]
Set a timer: “Your computer mesmerizes you and you lose track of time. You need something to remind you when it’s a good idea to make a postural change,” says Alan Hedge, PhD, an ergonomics professor at Cornell University. Program your phone to vibrate every hour as a cue to stand or do laps for 10 minutes. [2 Points]
Switch to a standing desk: “I’ve found I’m more likely to move naturally into different positions when I use mine,” says Peterson. To DIY your own, check out these standing desk ideas. [3 Points]
RELATED: Walk Off Every Bulge
Move it: Make some aspects of life less convenient, recommends Hedge.
Find excuses to move: Do away with the printer at your desk; at home, transfer your mugs to a cabinet away from the coffeemaker. [1 Point]
Pace during calls: Get in the habit of taking extra steps whenever you answer the phone. [1 Point]
Be a mom in motion: Stroll the sidelines instead of sitting on the bleachers at your kid’s baseball game, or get out of the car and walk around at school pickup. [2 Points]
Keep the remote out of reach: During TV time, leave the clicker across the room. Hop up to hit mute during commercials. [2 Points]
RELATED: Best Sneakers For Walking
Up the burn: It’s crucial to pair small pockets of movement with real exercise, says Dr. Alter, who’s a cardiologist at the Toronto Rehabilitation Institute.
Climb the stairs: “Going up uses three times the energy as going down,” says Hedge. Walk up one to two flights whenever possible this week. [1 Point]
Work out at lunch: Bonus: Exercising during work hours for 2½ hours a week may maintain or boost productivity, per a 2011 study. [2 Points]
Sneak in some action: Schedule a walking, jogging, even SoulCycling meeting instead of settling into conference-room chairs. [3 Points]
It’s all about enjoying your workouts so it doesn’t feel like a chore for personal trainer, model and nutritionist Rachal Attard. Take note of her motivation tips and health advice and be on your way to a better you.
Rachael Attard is all about teaching women how to “live healthier, exercise the right way and not starve their bodies to lose weight”. An advocate of balance, which extends to seriously delicious raw treats if her Insti is anything to go by (#cleaneating), Attard’s resolutions include joining a yoga studio and not gaining weight over winter. “My training is always very intense, so I think a bit of yoga is just what I need,” she says. “And, yes, winter weight gain happens to me too!”
Her hot tips
Narrow it down
“Most people make their resolutions too broad. The more specific, the more likely you are to stick to it. For example, goals like ‘I want to get in the best shape ever’ or ‘I want to stop eating so much chocolate’ are too broad. Make sure it is measurable and has a time frame. Good examples are: I want to go to the gym four times per week, I want to lose two dress sizes by a certain date or I want to run a half marathon.”
“I hear people say ‘I’m going to Melbourne for the weekend and I know I’m going to eat bad so I’ll start after that’ or ‘I’ve been working a lot and haven’t had time to exercise’, but these things shouldn’t matter. Having a routine and making it a part of your daily life makes it a lot easier to achieve your goals.”
Track your progress
“Keeping a food and exercise diary is a great way. I get clients to write down the exercise that they did and to rate their nutrition out of 100 each day of the week. It helps keep them more motivated and accountable.”
“Get yourself a workout buddy – it makes training more fun and you’ll be a lot less likely to skip workouts.”
Any workout works
“Often when I don’t feel like training it’s because I don’t feel like doing something super strenuous, so I talk myself into just going for a walk; it’s easy but so great for you! And once I start walking, I’ll be in the mood to exercise and I’ll start running or do some type of circuit. If not, then I went for a walk and that’s good enough for me!”
Mix it up
“I personally love trying different workouts and can get bored doing the same thing for weeks. My favourite thing to do at the moment is handstands against a wall. They’re such a great exercise for your upper body and core, and they’re fun! I do them in between sets and hold as long as I can.”
Fit focus 2016
“I plan to do a lot of travelling in 2016, so my focus will be on exercises that are easy to do at home and while travelling. I have been looking into small gym accessories that I can take with me such as skipping ropes, sliders and ankle weights – there are some really cool exercises you can do with these! I will be posting some workout videos on my travels to show you all how I’m keeping fit.”
NEXT: Challenge yourself with this ab and core workout by Emily Skye.
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