Common Workout Excuses, Debunked
We have all been there: it is the end of a long day, and after working for hours, plopping down on the couch for the night sounds better than hitting the gym. It is easy to come up with a million excuses not to hit the gym; we have heard them all here at Spunk Fitness! However, as easy as these excuses are to make, they are also easy to poke holes through. Here, we debunk some of the most common excuses you may make to skip your workout: “I don’t have time.”This is the most common reason people give for skipping the gym, and it is also the lamest. The truth is, the issue isn’t that you do not have time, it is that you won’t make time. Even if you have a particularly busy day, there is still time to fit in thirty minutes of physical activity, even if you have to break it into ten minute increments. Make sure you have your gym bag packed and ready to go the night before to save yourself time in the morning. “I’ll go tomorrow.”If you use this excuse every day, tomorrow will never come, and your workout will never happen. It is tempting to procrastinate on working out, but there is no time like the present. Try using a calendar to track your workouts. Schedule them out, and include a check box where you can indicate whether you actually worked out or not. The visual reminder will make you think twice about skipping the gym tomorrow. “There is something more important I should be doing.”It is easy to prioritize pretty much anything over exercise. Sometimes, you will plan on working out over lunch, only to decide at the last minute that you should just work through lunch to get that project done. However, you are the only one who can prioritize your own health; no one else is going to take care of it for you. Regular exercise is a crucial part of your health, and taking thirty minutes to yourself can have a major impact on the way you feel and how productive you really are. “I am too out of shape to exercise in public.”This is one people often use, and the truth is, anyone who judges you for trying to get in shape has bigger problems than you. A gym membership at Spunk Fitness provides you access to many machines and resources that you can’t get at home, not to mention a supportive community. Exercising at the gym and becoming a part of the community can also help you by establishing accountability; you are much less likely to skip a workout if you know that your gym buddy will notice if you aren’t there. If you feel self-conscious about your body, try wearing baggier clothing, and hitting the gym during less popular times so you feel less on display. As you can see, there are many reasons not to hit the gym, but there are many reasons why you should. Come put your gym membership to good use at Spunk Fitness! via Blogger https://ift.tt/35e5bUD October 20, 2020 at 12:46AM
0 Comments
Avoid These 7 Common Treadmill Running Mistakes
Running is one of the most natural movements for the human body, but it’s still possible to do it wrong. Poor running form negatively affects efficiency and speed while increasing the potential for injuries. Even seasoned runners need a reminder of good form now and then, since bad habits have a tendency to creep in over time. If you’re a runner, check for these common treadmill running mistakes in yourself and others the next time you visit the fitness center. · Running too close to the front of the treadmill.If you’re really close to the front of the treadmill deck, your legs won’t have enough room and your stride will suffer, as well as your posture. What’s more, you might accidentally bump the controls and force a sudden acceleration or stop that leads to an injury (or at least embarrassment, which -- in the moment -- feels just as bad). · Jumping off and on a moving treadmill.This is one many seasoned runners are guilty of. You may think you’re saving time by keeping the treadmill at the same speed when you jump off for a drink or restroom break, but your acrobatics could easily lead to a slip and fall. The movement is also very jarring to your joints and could lead to an injury. Be smart by slowing the treadmill and stepping on the sides before getting on or off. · Looking at your feet or the T.V.Staring at your feet while you’re running affects both your oxygen intake and your running form. Likewise, craning your neck to watch a fitness gym T.V. monitor causes disproportional muscle strain and risks a neck injury. Your head, heart and hips should always be aligned. · Holding the bars.Holding the bars to get on or off the treadmill is one thing, but if you’re holding on while running, you’re not getting a quality workout. Since part of your upper body weight is supported, you won’t burn as many calories, and your leg muscles won’t get the full strengthening effects of your workout. If you feel like you have to hold the bars to stay on the belt, you’re probably trying to run too fast. · Swinging your arms across your body.Arm drive is important since it can increase your running efficiency, but only if it’s forward and backward movement. Swinging your arms across your chest wastes energy in side-to-side motion and throws everything out of alignment. Keep your arms relaxed at your sides and your elbows at 90 degrees. · Bouncing up and down.The point of running is to move horizontally, not vertically. Unnecessary bouncing only wastes energy and puts more impact on your joints when you land. Leaning forward slightly from your ankles (not your hips) can help you overcome this bad treadmill running habit. · Squeezing your fists.It’s natural to cup your hands slightly when you’re running, but don’t ball them up into fists. The tension you create will travel into your arms, neck, back and eventually your legs. Keeping everything relaxed is the key to a comfortable, more efficient run. Treadmill running isn’t rocket science, but avoiding these seven habits during your cardio sessions at the fitness center will help you run more efficiency, burn more calories, avoid unnecessary injuries, and -- if it’s possible for you – actually enjoy it. via Blogger https://ift.tt/3lBU9PG October 13, 2020 at 12:58AM
Kid's Karate! Join now for $0 Down and OCTOBER FREE!
October Special: No Tricks, only Treats! Get started in our professional martial arts program NOW for just $0. Down AND get the month of October for FREE! Professional Instruction and Safe, Structured classes for your child, while you workout! Click Here: https://spunkfitness.co/products/kids-karate Find out why we are the right choice for your children!!! Teaching: Defense, Fitness, Discipline and Confidence....we look forward to getting kids active again! *Offers End October 31st* https://local.google.com/place?id=7007835518429228577&use=posts&lpsid=7878403688226625210 via Blogger https://ift.tt/3ltFPso October 10, 2020 at 02:14PM
Golden Ring Membership!!! LIMITED TIME OFFER!
"Now $0 Down Startup Fee & Only $19.99 / month, No Commitment!” Offer expires October 20th!!! Join Now: https://www.spunkfitness.com/spunk-golden-ring-memberships #fitness #gym #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #love #fitfam #lifestyle #instagood #sport #healthy #healthylifestyle #crossfit #gymlife #personaltrainer #exercise #follow #muscle #instagram #like #weightloss #fitnessmodel #gymmotivation #life https://local.google.com/place?id=7007835518429228577&use=posts&lpsid=5362186416808799889 via Blogger https://ift.tt/3nxY55H October 10, 2020 at 01:25PM
5 Big Reasons to Stick to Your Weight-Loss Goals
Everyone has their own reasons for losing weight. Whether you want to feel more comfortable with your body, improve your overall health, or tone up, you started your weight loss journey for good reasons. However, staying motivated to lose weight is easier said than done. You can make as many ambitious goals as you want, but when you are dealing with your daily stresses, it can be difficult to keep your eyes ahead towards your svelte future. If the reasons you made your weight loss goals aren’t enough to keep you motivated, keep these other reasons in mind. Reduced cancer riskWhen you are overweight, you are at higher risk for many types of cancer, including kidney, pancreatic, bowel, breast, throat, and gall bladder. Obese people are 40 percent more likely to develop cancer than people who are at healthy weights. By sticking with your weight loss goals, you can lessen the likelihood that you are will develop cancer. Better cardiovascular healthExcess weight increases the risk of heart attack because the fat around the heart makes it more difficult for blood to flow to the heart. When you lose weight, it eases blood flow in your body, decreasing the likelihood you will have heart problems in the future. Improved sleepBeing overweight makes getting enough sleep challenging because it is more difficult to breathe, which is why obstructive sleep apnea is so common among the obese. When you lose weight, it is easier to breathe, improving your quality of sleep. Longer lifeBeing 80 pounds overweight can reduce your life expectancy by as much as a decade. At 100 pounds overweight, that raises to 14 years. If you need motivation to continue towards your weight loss goals, consider how drastically it will improve your life expectancy. Higher quality of lifeNot only does losing weight increase the chances that you will live longer, it can also have a substantial impact on your quality of life. The health problems associated with being overweight or obese mean that you could spend the last 20 years of your life in and out of medical care, living with chronic pain, and being unable to move around much. Taking care of your health problems now can make a huge difference in your quality of life, both today and in later years. At Spunk Fitness, we would love to help you meet your weight-loss goals with our gym membership deals. Contact us today to join the location nearest to you! via Blogger https://ift.tt/2Fi9dTa October 08, 2020 at 11:32PM
Avoid These 6 Types of Eating for Lasting Weight Loss
Experts have been giving us the simple formula for weight loss for years: eat less, exercise more. It may seem easier to throw in extra workouts at the fitness center than to gain control of our eating habits, but recent studies have shown that what we eat has a greater impact on our weight than how active we are, in spite of the health benefits. If you’re stuck at a weight loss plateau even after increasing the intensity of your workouts, consider whether one of these six eating habits is the culprit. Mindless EatingMindless eating is reflexive eating while our minds our occupied elsewhere, such as watching television, browsing the Internet, studying, etc. It sabotages us because we’re rarely hungry when we do it, the types of food we eat mindlessly are far from nutritious, and the only ‘stop’ signal we get is when the bowl or bag is empty. Take control of mindless eating by, first of all, limiting your access to snack food during these types of activities. Secondly, if you can’t resist the urge to snack while you’re mentally preoccupied, eat from a smaller bowl (and never from the container). Bored EatingUnlike mindless eating, bored eating happens when our brains aren’t otherwise occupied. Eating becomes ‘something to do,’ whether or not we’re actually hungry. If you find yourself reaching for snacks between meals, ask yourself if you’re hungry or just bored. If you’re just bored, find something that keeps your mind from wandering to food – perhaps a brisk walk outside, a new book, or a conversation with a friend. Emotional EatingThe stereotype of eating a tub of ice cream after a rough day or a painful breakup is all too true to life. Food can provide a source of comfort and release when life feels out of our control, but so can many other things that are much healthier for us – especially exercise, which uses up excess physical energy and releases those same ‘feel good’ hormones. Instead of turning to food when you feel keyed up or sad, take it to the fitness gym or apply your emotional energy to an artistic project you’ve been neglecting. Fast EatingSometimes we can’t avoid eating on the run, but it should be avoided for a few reasons. First of all, eating quickly can cause digestive issues that linger for hours later. Secondly, eating too fast doesn’t give our brains long enough to flip on the full switch. It takes 15 to 20 minutes for our stomachs to tell our brains we’ve had a meal, so scarfing food is a recipe for that over-stuffed feeling an hour later, not to mention the excess calorie consumption. No matter how little time you have to eat, make it a point to chew slowly and take drinks of water in between bites. Not EatingThe previous types of eating lead to consuming too many calories. In comparison, skipping a meal might not seem as harmful. When you skip a meal (especially breakfast), you rob your body of the energy it needs, slow your metabolism, and set yourself up to eat even more the rest of the day. If you have trouble finding time for breakfast (or just don’t feel hungry that early), stock up on healthy, convenient options like individual yogurt cups, smoothies, and protein bars. Abs are indeed made in the kitchen, and so is the rest of your body. Keep working out, but take control of what you put in your body by avoiding these six bad eating habits. Believe us, you’ll see the difference. via Blogger https://ift.tt/3iG4bgC October 07, 2020 at 10:26PM
Does Competition Motivate You? Use These 5 Apps to Your Advantage
Are you a born competitor? Early in life, it might show up as sibling rivalry, excelling in academic and athletic competitions, and making just about everything you do in life into a competition. This approach can get you in trouble when it comes time to work with instead of against others, but the competitive bug can be very beneficial to helping you achieve health and fitness goals at the fitness center. You don’t have to look far to find signs that many of us are motivated to exercise by our obsession with data, the chance to beat our own records, and the excitement of competing with others. One of those signs is the rising popularity of fitness tracking devices and mobile apps. Are you the competitor when it comes to exercise, and life in general? Use it to increase your fitness and that of others you draw into a friendly competition! Here are a few apps to try. 1. Fitocracy. This workout app’s main advantage is that it turns working out into a game. When you complete workouts, reach levels, and achieve challenges, you’ll be rewarded with points and special banners. The best part is the social network of users and friends that comes with it. 2. Yog. Yog is similar to running apps that rely on GPS to track runs and bicycle rides, but the difference is that you can “run with” others around the world, in real time. Runs aren’t dependent on location, just start time and duration, so you can even log them at the fitness gym. During your run, you’ll get updates on where you’re at in the ‘race’ with other ‘yoggers.’ 3. Strava. Strava makes running and bicycling, which are often solo activites, into social events with others in your community. Your activity is logged and uploaded like usual, but you can also compare your performance with others who have completed same routes or compete together in various challenges. 4. Fit Friendzy. This workout app offers workout challenges from easy to hard and allows you to join with other users and also invite friends to participate. Rather than competing against others, you’ll cheer each other on as you each compete against your own abilities. 5. EveryMove. This app tracks all your daily activity (even pulled from other devices), and your goal is to earn points towards physical rewards offered by brands or even your participating employer or insurance provider. There are certainly many more options for utilizing the motivating power of competition: sharing your workout results on social media, starting an informal Facebook group, and posting workout stats and videos on Instagram where you friends will see them, just to name a few. Research has shown that when we know our performance is being evaluated (by either ourselves or others), it makes us work harder. Not everyone is a born competitor, but most of us can take advantage of even small amounts of this trait to ramp up our fitness center workouts and see the results we’ve been working for. via Blogger https://ift.tt/30EbT4W October 06, 2020 at 04:00PM
Why Sitting is So Dangerous for Your Health
Some people say exercising too much (or too intensely) at the fitness center is harmful to your health. Although that could be true in certain cases, there’s much more scientific backing for the reality that sitting too much can literally take years off your life. Even if you exercise for one hour a day (more than the CDC0-recommended 30 minutes a day), following that up by sitting for more than 6 hours a day could still seriously impact your health and longevity. Don’t believe it? Statistics show that from 1980 to 2000, Americans’ exercise level stayed about the same, while hours of continuous sitting increased about 8 percent. During that time, the obesity rate more than doubled. To emphasize the dangers of sitting, here’s a brief rundown of what sitting for extended periods of time does to each area of your body and aspect of your health. Your Brain: Blood ClotsExcessive sitting restricts the movement of blood and encourages blood clots to form throughout the body. Blood clots that form in the legs can eventually travel to the brain and cause a life-threatening stroke. Legs, Neck and Lungs: Fluid RetentionConsistently sitting for extended periods of time also causes fluid to accumulate in the legs. At night, that fluid migrates to the neck, causing lingering neck pain and contributing to sleep apnea. Studies also show that fluid retention in the neck and chest area is one of the precursors to heart complications and even failure. Blood Vessels: High BP and HypertensionBecause it increases the body’s blood pressure, sitting more than 6 hours a day places people at risk for hypertension and other cardiovascular diseases – again, regardless of whether we workout at the fitness gym daily. Back: Pain and InjuriesSitting places pressure on the spine, and could lead to spinal disc compression. This obviously means pain, but it could also cause injuries. Lower back muscles tight from the pressure of sitting are more likely to experience injuries from sudden movements in everyday life. Health: Diabetes, Obesity, Heart Disease, Colon Cancer, Premature DeathA sedentary lifestyle is now linked to a doubled risk of both diabetes and heart disease. It also de-activates fat-burning enzymes in the stomach by 90%. Combined with the fact that calorie burning slows to an average crawl of one calorie per minute (depending on metabolism, of course), this greatly increasing the risk of obesity and colon cancer. Finally, sitting could even contribute to premature death. By examining telomeres – DNA strands whose length are linked to aging – a British Journal of Sports Medicine study shows that sitting more than six hours a day can potentially decrease an individual’s lifespan by up to 40%. Don’t Worry – There’s a CureAll of this might sound pretty scary, especially if you have a job that requires you to sit for 6 or more hours a day. The good news is that even changes as simple as standing more while you’re on the phone, or walking around the office a few times every hour or so, can negate these statistics. Find ways to stand and move around more during the bulk of your day so that, along with your fitness center workouts, you’ll be doing everything you can to life a fit, healthy, long life. via Blogger https://ift.tt/3lh6CZ4 October 05, 2020 at 03:52PM
Morning Habits That Set You Up For Success
If you are like many people, your day starts something like this: blurry-eyed and yawning, you wake only because your annoying alarm clock won’t stop blaring. You might hit the snooze button two or three times before you can finally climb out from under your comforter, only looking forward to the moment when you can crawl back into bed at the end of the day. Because you spent so much time procrastinating getting out of bed, you have to rush through your morning routine, and may find yourself five or ten minutes late to work if you choose to quickly grab a coffee and a doughnut at the drive-thru. You spend the rest of the morning in a fog, not really waking up before mid-morning. Many people start their days in this way, and don’t understand why they feel dissatisfied with their lives. However, the way you wake up sets the tone for the rest of your day, so if you start in this reluctant and negative way, you can expect this attitude to prevail beneath the surface the whole day. There are certain habits that successful people do in the morning to ensure that their day goes as well as possible. In this blog, we will go over some habits you can adopt in the morning that will set you up for success. Get up earlierWe may lose some readers at this suggestion, but it can actually really help you with your goals to wake up earlier. If you are the type of person who feels like there aren’t enough hours in the day, think about the fact that waking up earlier gives you the time you have been missing. By getting up one hour earlier than normal, you can start your day clearer, calmer, and in a better mood than you would if you had to frantically rush around because you overslept. Make your bedThis may seem like a silly thing to concern yourself with, but making your bed every morning can actually have a profound effect on your productivity during the day. First of all, getting into such a simple habit can make it easier for you to establish other habits, setting yourself up for success. Additionally, the act of making your bed puts your brain into organization mode immediately. Finally, a made bed promotes a feeling of calm, which is a good way to start the day. List out your goalsA great way to put yourself in a goal-oriented frame of mind immediately is to list out your goals for the day first thing in the morning. This makes it less stressful to accomplish what you want because you have actually pinpointed what it is you want to do throughout the day. You don’t have to struggle to remember what you need to do because it is already listed out for you. By writing down at least a few small tasks in the morning, it helps you with time management throughout the day. Drink waterYou may be focused on getting that first cup of coffee in the morning, but it is advantageous to prioritize a glass of good old H2O first. After sleeping all night, your body has been without water for hours. In order to get your digestive system up and running efficiently, drink water first thing when you wake up. Even if you just take a sip every few minutes all morning, you can get a good amount of your daily recommended amount of water, a great jumpstart to the day. Eat a healthy breakfastYour mother told you that breakfast is the most important meal of the day, and she wasn’t wrong. By eating breakfast within an hour of waking, you ensure that your blood sugar levels are stable, making it easier to make healthy choices throughout the day. Do yourself a favor and prioritize eating a healthy breakfast in the morning. Something rich in protein, like eggs or non-fat greek yogurt, will help you stay full, as well as something with fiber, such as leafy green vegetables or steel-cut oats. Just be sure not to load up on too much sugar, which will be sure to lead to a crash in the afternoon. Get in a workoutWorking out in the morning is a great way to set yourself up for success the rest of the day. Whether you do yoga, run around the block, or come into our fitness center to pump some iron, a workout is a great way to maximize your energy and jumpstart your metabolism. An awesome workout in the morning serves you for the rest of the day. Ready for a great workout to start your day? Our fitness center offers affordable gym memberships and a support community. Contact Spunk Fitness today! via Blogger https://ift.tt/36uX7kC October 02, 2020 at 11:13PM
7 Surprising Ways a Pre- or Post-Workout Cup of Joe Can Boost Your Fitness
Few of us care to live without coffee, yet it supposedly has negative health effects: dehydration, caffeine dependence, interference with sleep, and high blood pressure, to name a few. At the same time, others tout the health benefits of coffee, such as its antioxidants. Which should we believe? As it turns out, they’re both right. In moderation, coffee has many health benefits. You might be surprised to learn that coffee can even boost your fitness gym workouts. Here’s how. 1. Coffee boosts mental alertness to get you moving early in the morning.We don’t drink coffee just for the taste: it’s a proven pick-me-up that helps burn off the grogginess of sleep and get us moving in the morning. If you find it difficult to get out the door to the fitness center before work, try sipping a cup of coffee first thing. 2. Coffee keeps you (ahem) regular so it doesn’t interfere with exercise.Exercise isn’t the only type of movement coffee will help you with. Let’s face it – the rest of the day just goes better once we’ve gotten that important business out of the way. 3. Coffee reduces your sense of exertion and muscle pain during workouts.Both caffeine and exercise release endorphins, so your workouts may feel a little easier after a cup of coffee. A University of Illinois study also shows that caffeine acts as a pain reliever for your muscles, so you’ll be able to push harder through strength training sessions before muscle fatigue sets in. This can mean faster gains in strength and endurance. 4. Coffee can make you faster.Want to run, punch, jump, and react faster? Coffee will heighten your reaction times and coordination for peak performance, so grab a cup on your way to a race or competition. 5. Coffee can help you burn more calories post-workout.A study published in the International Journal of Sport Nutrition and Exercise Metabolism indicated that athletes who drank coffee burned 15 percent more calories in the three hours following their workouts than those who didn’t. Talk about an after-burn! 6. Post-workout coffee can help you recover from a tough workout.The American College of Sports Medicine released a study that shows that post-workout, coffee triggers anti-inflammatory substances in the body. Another study from the Journal of Applied Physiology suggests that a carbohydrate/caffeine combination after a depleting workout more than doubles muscle glycogen (stored energy) levels for hours later. In other words, you’ll be ready to hit the fitness gym again that much sooner. 7. Coffee helps preserve muscle.As we age, our muscle mass and strength decrease naturally. Studies show coffee can help preserve fitness of the diaphragm (the main breathing muscle) and skeletal muscles, reducing atrophy and the chances of injuries later in life. So what’s the “right” amount of coffee? Health experts recommend 4.5 mg (and no more than 6 mg) per kilogram of body weight each day. For a 150-pound woman, that’s 12 to 16 ounces of fresh-brewed coffee. Most of us drink at least this much already. Coffee itself is very low calorie, but it’s the sugar and cream we add that can get us in trouble. Try using almond milk for creamer and natural sweeteners or cinnamon. Dehydration and Sleep ConcernsCoffee can be dehydrating, but our bodies adapt to the amount we imbibe on a regular basis. Consistency is key -- if you drink two cups a day, always drink two cups a day and no more. If you’re concerned about dehydration, drink more water to compensate for it. Finally, to keep it from interfering with your sleep patterns, cut off caffeine about six hours before bedtime. via Blogger https://ift.tt/3mZcxnb September 30, 2020 at 11:28PM |