How to prepare for your first 10K run

So you’ve decided to run a 10K? Many people choose the 10K as their first long distance run as it’s possible to train for the event over the course of a few months and can be a natural stepping stone to longer races. Alternatively, you might just be interested in challenging yourself to do something that you have never attempted before. Either way, here are some great tips for how to prepare for your first 10K run.

Commit to training early

Even if you’re in good shape you shouldn’t take running lightly. Too many first time runners think that it will be fine to go jogging for a couple of weeks before the event and just rely on their natural fitness on the day. The truth is that your body takes time to get used to a new form of exercise, and you’ll be working out muscles that might not usually get a lot of activity.

So set yourself up with a plan to start your training for the run several months before. Then if you get any setbacks with injuries or missed weeks you can catch up and be in good running shape for the event.

10K run runners on nice day

Get the right gear

You might think that it’s fine to just pull on your sports trainers for your 10K run. The truth is that you need to invest a good pair of proper running shoes. Specialist shoes are the best way to avoid blisters and other issues with your feet during the run. It can also be a smart idea to buy some proper running clothes as well. Companies like Sports Fitness stock a great range of lightweight tops and shorts for optimal comfort while you are running.

Enlist a friend

If this is your time running in an event it can be a great idea to bring someone along. If you’ve got a friend who is a regular runner, they could be perfect, but a beginner is just as good. Having an extra person to motivate you for training sessions can really make a lot of difference. And you’re also much less likely to back out of doing the run if you know that someone else is depending on you to run with them.

If you don’t know anyone who is interested in doing a 10K you could look for running or jogging groups in your local area. These can be just as effective as a way to push on with your training.

Don’t expect too much too soon

Some first-time runners go into their 10K with expectations that are simply too high. If you’ve never tried to run flat out for an hour or more, you won’t know how to pace yourself properly. 10K might not sound like a long distance but you might find that it’s actually far more exhausting than you imagined. Don’t be downhearted – running takes a lot of getting used, especially over longer distances. Your first 10K is just the start of your journey.

Find your soundtrack

Many people like to run to music. The tunes that you choose are completely down to you, but it’s definitely recommended that you should try a few different styles to see what works best with your running pace. Very fast music can encourage you to run faster but this can also be a way to burn yourself out early in the run. Experiment with different artists and genres to find out what might suit you, it may be the case that it’s not the sort of stuff you would usually listen to.

10K run stretching while on bridge

Run at your pace and no-one else’s

This point resonates with a couple of issues that we have already raised. You need to find a comfortable running pace that allows you to complete the race in a good time and doesn’t leave you on the verge of collapsing after 20 minutes. It should be stressed that a good running pace is different for everyone, so even if you and your friend both started training at the same time, you shouldn’t feel that you need to stay at their pace.

This is especially important on the big day; don’t get caught up watching other runners zooming ahead of you and feeling that you need to match them. Your first 10K is not a race and the only person you should be competing with is yourself.

Eat right

Nutrition is important so if you want to get the most out of your run, you need to incorporate a healthy eating regime. Almost anyone could stand to eat better than they do, so why not challenge yourself in the months leading up to the run? Set a strict diet based around lean protein, vegetables and fruit. Also, when you’re coming close to the day of the event you should plan what you’re going to eat carefully to ensure you’ve got plenty of energy and feel great for the whole 10K.

This article was written by Dakota Murphey.

Significant Benefits Of Physical Therapy

Photo by Roger Mommaerts / CCO BY

Today, physical pains and injuries have become common due to the hectic schedules. People don’t find time to look after their health and become careless towards their injuries as well. You get injured and then take it lightly as you feel that it will get healed eventually. But, most of the times, the injury leaves its pain for a longer period, and then you realize that you cannot bear it.

Moreover, many times, it may also happen that you get internal physical injury due to several reasons like busy schedules, workouts, or just like that. These injuries seem small, but they leave their pain in the muscles of the body. These cases of injuries are seen mostly in youths.

Now, talking about old people, they get a pain in their different body organs due to their aging, deficiencies of various nutrients, health conditions and lots of other reasons. In this case, they need to see a doctor, an orthopedic doctor to treat their pain.

In all the cases, we mentioned above, the best solution to them is the physical therapy. Yes, you read it right. The physical therapies are very helpful to treat your any sort of body pain. The doctors also recommend going for these treatments before suggesting for any sort of surgeries. It is because if your pain gets healed with some simple exercises guided by the expert therapists, you do not need to incur those heavy health care costs.

There are various benefits of physical therapy. I sat down with MMA & Sports Rehab’s physical therapist in Arlington, to discuss about the benefits of physical therapy. So, we will have a look at these benefits as below.

  • Reduces Or Removes The Pain

Physical therapy is the best source of dealing with muscular pains. These pains may have aroused either due to internal injuries or aging. So, when you do any sort of treatment, as guided by the expert therapists, it affects your muscles and makes them stronger. This way your muscular pain gets reduced and eventually it also gets eliminated. Therefore, in most of the cases of injuries or surgeries, the doctors recommend going for the therapy before as well after the surgeries.

  • No Need For Surgery

Sometimes, the injuries are severe and they need to be treated by the surgery. But, in most of the cases, the doctors recommend going for a physical therapy treatment before going for the surgery. In many fortunate cases, these treatment programs work wonders on the patient’s injury and they do not have to go for a surgery. Thus, they get saved from incurring a heavy health care cost.

  • Improves The Mobility

The therapy treatments are designed, specifically to address your physical needs. When you suffer from the pain, naturally, your mobility gets restricted to a great extent. With these treatment programs, your mobility improves and you can easily move eventually. When any sort of body pain occurs in any part of the body, that organ’s mobility reduces. But, with the treatment, your organ muscles get strengthened and so, it improves their movement.

  • Helps Recover From a Stroke

When you have suffered a stroke, naturally your movement and functionality are going to get affected to an extent. But, with the help of a therapy programm, you can easily recover from the side effects of the stroke. The therapists work on those organs and give you exercises to strengthen their muscles. As a result, the mobility of those organs, improves and you can recover from the side effects of the stroke efficiently.

  • Helps Recover From And Prevents Any Sports Injury

The sports persons are commonly prone to getting injuries. So, whenever you get any sort of sports injury, the doctors recommend going for the PT treatment. Most of the sports people always try to deal with their injuries with this treatment rather than going for any surgeries. Only in an exceptional case, they have to go for a surgery. But, then, in that case, too, they have to do their PT to recover from the surgery. So, these treatments are mandatory to treat your injury pain.

Moreover, the therapists of the sports people also take care that they should not get any injury in future. Therefore, the PT not only treats the sports injuries, but it also prevents them from incurring in the future.

  • Improves Your Balance & Prevents Falls

One of the important characteristics of PT is that it not only heals and reduces your pain, but it also improves your balance along with your mobility. Now, when it improves your mobility, it also helps you prevent from the frequent falls that you might be facing due to pain. The therapists are so experienced and qualified that they give you such exercises that will help you and train you to make your body balance. They provide you with such treatment programs, wherein they create the real life circumstances and train you to balance yourself, thereby preventing the falls.

  • Helps Managing Diabetes And Vascular Conditions

If you are suffering from diabetes, exercise can effectively help you control your blood sugar. Therefore, the expert therapists develop an individual plan for you that will help you deal with controlling your sugar effectively and efficiently.

  • Helps In Managing Aging Issues

With the increasing age, you may develop arthritis, osteoporosis and other health conditions. It helps you remain fit, healthy, thereby improving your mobility. The therapists guide you to do the exercises that are helpful in managing your health conditions.

  • Helps Managing Heart And Lung Diseases

Patients with heart and lung problems are specifically recommended to do certain exercises which will help them keep their heart and lung function effectively. When you do your exercises, the blood flow increases, which is very good for your heart and thus, the risk of heart attacks is reduced.

Apart from the benefits we mentioned above, there are lots of other benefits as well. Moreover, it also helps children to deal with their injuries. Therefore, a physical therapy offers you several but significant health benefits.

Why You Should Think About Joining Soulcycle

This generation of millennial has been blessed with so many technologies, but unfortunately, they also have to go through many complications which the older generations haven’t faced in their time. Obesity is one such problem that has plagued the young people of this generation. And we millennial are trying our best to find alternatives that will help reduce the amount of fat in our bodies. Due to our busy lifestyle, we often join fitness clubs and gyms but do not have the time to complete our fitness goals.

If you have been thinking about joining another gym but know that you may not be able to commit to it, then you may want to change your approach towards fitness. There are newer options to try for you that make fitness regimes more personal yet challenging. Soulcycle has come up with that same purpose, where a group of people will be in a room full of stationary cycles and exercise under the supervision of one singular trailer. The trainer will treat all the participants equally and all of them will be required to adhere to the trainer’s instructions once they have built up enough stamina. Even though there are multiple celebrities trying on this trend, but this shouldn’t be the reason for you to switch to this routine. Here is why you should consider joining a Soulcycle club if you are into trying out a new fitness regime:

Pushing Beyond Boundaries:

When you are working with a personal trainer, you will be treated according to your own willpower and stamina. The same case applies for Soulcycle participants. Yet as the days progress, the Soulcycle trainers push users to the maximum in order for them to gain the maximum advantage of the exercise routine. The dials on the cycles are twisted to make the pedaling harder or lighter which in turns make the exercise more vigorous or easy. Furthermore, the participants are made to hold lightweight dumbbells and are made to exercise through it while pedaling. Your goal may be to get bigger or firmer butt or a smaller waist, however, the exercise is designed to work on all parts of your body. This way you exercise your whole body and get your desired result.

More Socializing:

When you go to the gym you are less likely to talk to a lot of people. You would barely make contact with people other than your gym partner or your trainer. This process does not work in Soulcycle as the group of people entering the workout area will be there by your side all through the fitness process. The cycles in Soulcycle are placed so that the users are very close beside each other. Even though you may not be able to talk much during the exercise, but going through a similar experience will let you be more inclined to these people and start a conversation before or after a session.

Therapy Sessions:

Due to the amount of people involved in this routine, the loud music playing in the background and your fitness trainer shouting motivations at you, the exercise becomes very therapeutic. With so much going on and you being pumped with energy, you feel better about yourself and are more motivated to work.

Better Routine:

When you need to wake up every morning before the sun even rises, you are bound to be tired for the first few days. However, the Soulcycle classes conducted at this early hour makes the person more time conscious, while not occupying any time slots in which you may be at work or having a night out. Once you are done with the exercise early in the morning, you will feel better and more alert during the rest of the day, provided that you have had proper sleep the night before. Once you get used to the early morning you will have plenty of time to exercise and get along with the rest of your day as before.

The exercise is admittedly more expensive than any traditional gym or fitness center. However, it can also save you time and help you reach your fitness goals a lot quicker than other fitness regimes. The Soulcycle is really something that is unique which will undoubtedly produce great results for people of all ages, sizes and fitness goals.

Training your Brain to Like the Exercise

We all know that we should make exercise a part of our lifestyle, however, most of us don’t have the willpower to power through the pain and sweat. Lucky individuals who have been exercising regularly actually think of exercise as a way to relieving stress and feeling better.

Unfortunately, the majority of us do not find exercise fun at all, in fact, it is something we dread and churn up excuses to avoid. For the betterment of your health, you should make exercise a part of daily life. If you are struggling to enjoy it then make changes that will make it a pleasurable experience.

Here are some ways you can train your brain to be more open to exercise:

  • Find a workout that you enjoy

Workouts are different for everyone. Some fitness freaks get a kick out of an intense workout, someone who’s a beginner or is just not fond of working out will hate a CrossFit workout for example.

People who don’t like the idea of pushing themselves too hard at the gym should search for workouts of moderate intensity. Rigorous workouts at the gym can be intimidating and you’re likely to bring up excuses to avoid the gym altogether.

Unless you have to lose lots of weight, you may not have to spend many hours at the gym every day. Someone of good health and of weight can remain healthy by doing workouts such as aerobics, Zumba and even swimming. If you get overwhelmed with the idea of going to the gym, try going to an outdoors Yoga class instead, you might find the atmosphere more calming.

  • Go with a friend

You have your very own cheerleader when you head to the gym with a friend. Going to the gym feels like less work when you’re meeting a friend there, it just feels like hangout with a friend. Studies suggest that those who work out with partners tend to exercise more than those who work out by themselves. Having a friend around gives you that extra push to keep you going.

When you exercise with a friend you have someone to share your progress with. If you decide on goals in advance such as trimming an inch off your waist or dropping a number of pounds, you’ll do a better job at achieving them when you have a friend to workout with.

Lastly, you’ll be willing to try new workouts when you have the support of a friend. You may be hesitant to try Latin Dance workout on your own but may be more willing if you’re friend agrees to do it with you.

  • Dress up for it

Buy yourself proper active-wear for your workouts. Your brain automatically is more willing to work out when you are dressed appropriately. A study published in the Journal of Experimental Social Psychology found that clothes impact behavior and attitude because of what they symbolize. Without you realizing it, your brain makes a slight shift based on the clothes you wear.

According to experts, you should perform better when in the gym when you are dressed in functional activewear. Sports psychologist Dr. Johnathan Fader claims that when you are in proper active-wear, you feel more confident in your abilities.

  • Workout at home

For non-exercisers, going to the gym can be taxing so instead of going to the gym, follow a workout routine at home instead. Dedicate an hour to exercise every day. You can choose to do this while watching your favorite TV series, blasting to the music of your choice or any other way you find comfortable. The idea is to make exercising more comfortable for yourself.

There are various exercises you can do at home, including aerobics and even strength training. You can choose to spend some cash on exercise machines like a treadmill or elliptical. If you aren’t willing to spend money then you can follow intense workouts at home using stability and medicine balls as well.

How to Choose the Perfect Birthday Gift for the Man in Your Life

Only you know your spouse like you do. Granted, his family and his friends may understand the types of hobbies he enjoys or the types of sports he likes to play in his free time. However, as the spouse and the love of your man’s life, only you know the way to his heart.

With that in mind, you want to get him the perfect give for his birthday and you don’t want to have to guess at what the best ideas will be. For a complete list, trying to click here and get some ideas.

If those ideas don’t do it for you, here is a sure-fire way to figure out exactly what he wants wrapped up for him  this year on his special day:

1. Listen to him talk about his dreams

Sure, he comes home from a long day at work each day and settles down at dinner to tell you all about how his boss rattled his chain today. However, are you listening to him when he tells you his life goals for what he really wants to do? Are you hearing him when he speaks of, “someday?” Take a good listen to him next time he chooses to share his hopes and goals for the future and you may just get a glimpse of  what he’d love to see on his birthday list.

Here are some great places to start:

http://www.uncommongoods.com/gifts/birthday-gifts/gifts-for-him

2. Figure out what gets him excited

Sure, he has the friends over on Thursday nights to watch the games on television. Sure, they choose to sip on a few cold ones of their choice and yell at the TV. But listen carefully; when you least expect it, you may get a subtle comment about a product or service they see on a certain commercial. Listen for certain criticisms of the products and also for admiration. When you hear admiring remarks, take out a piece of paper and a pen and write it down: you may just stumble across something that he’s always wanted.

3. Ask him what he wants

Forget setting a budget and forget being practical: you can always scale down to reality once you learn what he’d really like for a gift this year. Sure, you may ask what he’d like to do most this summer and the answer may be a brand new boat. However, you could either scale down the request to include a smaller fishing boat, go in with a couple friends in regards to a time-shared typed of watercraft, or even rent him something nice for a day out on the lake. When all else fails, charter fishing boats exist as well and don’t necessarily have to be the entire deal of buying a massive speed boat! Get creative and show your man you’ve been listening to his most desirable gift ideas this year!

In addition, if you are looking for anniversary gifts for him, you can browse the list below and start taking notes on that special item to get him next year for your big day!

http://www.uncommongoods.com/gifts/anniversary-gifts/anniversary-gifts-for-him

Hopefully, those methods for finding out what your male partner would like as a gift this year are helpful to you in your search. Have other more practical or better ideas? Leave a comment below and let’s get the conversation started!

Disney Vacation Day #9: Magic Kingdom + Mickey Mouse + Happily Ever After – He and She Fitness

This was one of our favorite park days as usual because we got to spend it at Disney’s Magic Kingdom! We were able to ride all of the mountains (Space, Splash, Big Thunder), the People Mover, Pirates of the Caribbean, and the Seven Dwarfs Mine Ride. We were also able to meet the characters we wanted (meeting Mickey Mouse was the best) and catch the new light show, “Happily Ever After” (which rocked by the way).

Disney Vacation Day #7: Animal Kingdom + Kilamanjaro Safari + Rivers of Light – He and She Fitness

Today we hit the Animal Kingdom Park for some hot and rainy fun! We got some nice footage of the entire Kilamanjaro Safari as well as some of the animals in action! We also saw the Rivers of Light show, which was amazing, and we rode all the rides and saw all the sites!

5 tricks to improve your stamina naturally so you bust your butt at the gym!

If you are into fitness and want to excel, stamina is one thing that you would love to work on! An increased stamina ensures that you give 100% to your workout and go an extra mile as well. As an individual who loves to exercise, a good stamina is the key to an enjoyable workout. You don’t have to be an exercise-lover to yearn for increased stamina. You might be a mom chasing your toddler all over the house! Whatever your case may be, an increased stamina is a bonus that you need!

Here are a few ways you can increase your stamina so that you can literally bust your butt and break a few of your own personal records at the gym!

Balance Your Recovery Time and Resistance!

When working out at the gym and pumping iron, you are definitely tempted to lift up heavier weights and increase the number of reps. However, this is not going to help you increase your stamina, rather this is going to tire you out quickly and may even put you off your workout!

In order to increase your stamina and endurance, it is recommended that you shorten your rest period between sets from 30-90 seconds. Use lighter weights and increase the number of repetitions. The lower the weights and shorter the recovery time, the better will be your stamina and endurance!

Always Listen to Your Body!

While it sounds tempting to work out every single day to get better and faster results, it does not work that way! Working out every day is not recommended as it is not only exhausting, but it eventually takes a toll on your body. You may start off your week with 100% intensity but without any rest day, it will eventually fall down and you will be dragging yourself to the gym without any enthusiasm.

Furthermore, your risk of muscular injury also increases if you tend to work out everyday. So in order to increase your stamina and endurance, in the long run, it is always recommended that you work out at least 3-5 days and give your body a rest in between!

Indulge in HIIT

HIIT is the latest exercise obsession and for good reason too. It not only takes 10-20 minutes to complete, but also blasts fat like anything! It is a perfect workout for individuals who are short on time but don’t want to compromise their fitness routine! However, there is a hidden benefit to it.

Regular HIIT increases your stamina and endurance. It is a simple workout where you go all out for a good 30-45 seconds and then give yourself a recovery period of 1 minute. HIIT can be incorporated in any of your workouts, including sprinting, rowing, biking, burpees, push-ups and even squats! The best thing is that you don’t need a gym to do HIIT!

Frequency and Duration of Your Workouts Matter!

Indulging in HIIT and then feeling the burn has to be one of the best things to experience. However, limiting this workout to once a week or pushing yourself to the burning point once or twice a week, is not going to help increase your stamina and endurance. Sticking to a workout routine at least 3-5 days a week and maintaining a good workout frequency is important in increasing your stamina.

You can challenge your body by changing your regular routine but, make sure you push yourself to the point of muscle burn. This ensures that you will ultimately increase your stamina!

Power of Your Mind!

Another way to increase your stamina is to use the power of your mind. Our minds are the key to either pushing our body or preventing them form reaching a goal. Before going out for your workout, standing in front of a mirror and telling yourself that you can do it, can go a long way. Keeping yourself positive and motivated can help you increase your workout stamina and help you push yourself to the max!

Increasing Your Stamina and Endurance is a Combination of Perseverance, Hard work and Determination! Make Your Workouts Enjoyable and Long-lasting with These Awesome Tips!

Disney Vacation Day #5: Universal + Hogwarts + Diagon Alley + Harry Potter – He and She Fitness

Today was a first for us! After some post-wedding day cake admiration, we headed to Universal Studios and the Islands of Adventure for the first time. Rachael had her sights set on seeing the Harry Potter lands, so we found ourselves at Hodsmeade and Hogwarts Castle. Then, we took the Hogwarts Express over to the studios and checked out Diagon Alley!

New to gym? Here is what you need to know

Filled with intimidating machines, different kinds of weights that one has never seen before and fitness freaks, the gym can be a pretty daunting place, especially for beginners. Thus, if you are a beginner yourself, the idea of hitting the gym can be quite nerve wrecking and frustrating.

Therefore, here are a few tips that can help you ease those nerves and give you a good start towards a fit body and a healthy lifestyle:

Healthy eating is essential

To maximize the performance of your body during a workout, a healthy diet is important. Meals can be taken up to 30 minutes before a workout. It is, however, advised that a full meal with mainly carbohydrates, protein and fats should be consumed 2 to 3 hours before each workout.

In case, you couldn’t get a meal 2 to 3 hours prior to working out, go for a smaller meal, containing mainly carbohydrates and some protein, at least, an hour before the workout. Keep in mind that the meals should become smaller and simpler as the gym time approaches, so that they are easier to digest. This will aid in avoiding any stomach discomfort during the workout session.

Moreover, allmax supplements have energizing effects that enhance performance, improve muscle strength and increase endurance all the while reducing fatigue.

Therefore, proper pre-workout nutrition can prove to be extremely helpful in a high performance workout and for a faster muscle recovery post workout.

What to carry in your gym bag

Most gyms provide locker rooms for their members to stash away their things. However, if your gym doesn’t provide one, make sure to carry a gym bag containing the following essentials:

  • First things first, always carry a water bottle to keep yourself hydrated throughout the exercise regimen. Intake of water or any sodium containing beverage, prior to exercise, will aid the body in maintaining its fluid balances and will promote performance.
  • Carry a personal towel to dab the sweat off your forehead or wipe the machines after you have used them. Nobody wants to use equipment that is covered in someone else’s sweat.
  • If you want to workout to the beat of your favorite song or listen to some music, carry an iPod or a music player. To make sure that the music player doesn’t get in the way of your workout, clip your device onto an arm band or a waist band. Moreover, the volume should be kept at a reasonable level, so that it doesn’t disturb the fellow gym members.

Wear a proper gym attire

Many gyms have dress codes, so before you hit the gym, make sure you’re dressed appropriately. In case your gym doesn’t have any specific dress code, stick to some form of athletic garb. A t-shirt, shorts and running shoes are the most apt clothing choices when it comes to working out. However, if you really want to branch out, here are a few things you should keep in mind:

  • Besides shorts; track pants or those elastic black athletic tights that are so popular amongst females can also be worn. Try not wear jeans because it’s not the most comfortable fabric for a workout. Ladies should avoid wearing tight spandex shorts because they can garner undue attention and hinder their workout session. However, if a few stares don’t bother you, go for it!
  • T-shirts, basketball jerseys and athletic tank tops – all are great choices for the gym. The ladies should wear sports bras because they are most suitable for workouts. However, pair them with a tank top or t-shirt so that you can maintain your comfort level while exercising.
  • Any form of athletic footwear is appropriate for the gym. But, steer clear of boots, flip flops or sandals so that your feet are protected.
  • Keep the hair out of your face by either wearing a headband or securing your hair in a ponytail.
  • Remember that makeup and sweat don’t really go together. The sweat will get trapped in your pores as makeup tends to clog them, which can lead to acne breakout all over your skin. So, rid your face of makeup before heading to the gym.

Utilize gym inductions

Try to reap maximum benefits of the gym inductions and tours that are provided when you sign up for a membership. This will give you the lay of the land and an idea of where everything is exactly located. This way, you’ll learn about the different equipment and how to operate them; it will also aid in familiarizing you with the facilities provided by the gym.

How to start

As soon as you reach the gym, head to the locker room to dress up and prep yourself. The safest bet for a beginner is to hit the cardio machines like treadmills and bikes first. This will help you warm up for the intense workouts and also allow you to get comfortable with the gym environment.

Subsequently, you can move onto machine weights because you might find that they’re easier to handle than free weights. However, this does not mean that you avoid free weights altogether. Weights are essential for achieving toned muscles and free weights allow you to work on different muscle groups at the same time.

Ask for help

If you are confused about the workings of certain machines, don’t hesitate to ask for help. The gym trainers and staff are there to assist you. Remember that none of your fellow gym goers started off as experts; they learnt with time and the help of trainers. Even successful athletes require coaches that supervise their exercising routines. Therefore, there is no harm asking for help.

Hire a personal trainer

If you are completely clueless and want in-depth information about the workings of a particular equipment, then it is recommended that you spend some extra money and schedule a few sessions with a personal trainer. He/she can help you learn the ropes and smoothen your transition into achieving a fitter body!

Share the equipment

Implement the concept of ‘working in’ when you are using a weight machine. If you see someone else waiting in line while you’re taking a breather, after completing a set, offer to work in and alternate the sets amongst each other. This can go a long way in building gym camaraderie and establishing friendships!

Track your progress

Keep a journal with you to keep track of your gym progress. Whether the goal is to lose weight, gain muscles or just sustain your current fitness levels, following your progress will act as the motivation you need to keep your goals in sight. Therefore, jot down your food intake, cardio improvement, weight loss and muscle gain under the relevant dates. Your progress written on paper will not only make you feel good about yourself but will also keep pushing you towards your goal!

Keep in mind that none of your fitness goals will be achieved in a week’s time. Just like you need to work hard to attain other milestones in life, you must work hard to obtain your fitness goals too. It is perfectly normal to feel a bit self-conscious about your body when you’re surrounded by so many physically fit individuals.

You might even think they will judge you for the way you look, however, eventually you will realize that most of them are far too engrossed in their own worries and exercises to be scrutinizing you. You have to know that most of them have already been where you are and they understand your struggles.

Furthermore, keep reminding yourself that you are at the gym to work on your body and embrace a healthier lifestyle. Don’t let your insecurities overweigh your determination and don’t give up when things get hard. Once you make it through the first few gym sessions, it is guaranteed to become easier for you. Just remember to employ these tips and you’ll be good to go!

AUTHOR BIO

ABOUT Alycia Gordan

 Alycia Gordon guest author bioAlycia Gordan is a freelance writer. She loves to read and write article related to health and lifestyle, sometime on health-tech as well.  She is crazy about chocolates and you can find her on Twitter: @meetalycia