Can The RIGHT Playlist Save Your Workout? Try This One!

Es ist erwiesen, dass das Anhören von schneller und lustiger Musik während des Trainings nicht nur motivierend ist, sondern auch eine großartige Möglichkeit, deine Intensität zu steigern! Die Erstellung der perfekten Workout-Playlist ist für manche eine Kunst, zumindest für mich. Diese Playlist bietet Sommerhits, die dich durch dein Workout drücken werden!

Sommer starke Workout Playlist

Abonniere diese Playlist mit Spotify ! Sie können die Musik auch von iTunes oder Amazon herunterladen. Oder noch besser, wenn Sie Spotify Premium haben, können Sie es direkt von Ihrem Smartphone hören.

Lied Künstler
Royals Lorde
Kann uns nicht aufhalten Macklemore und Ryan Lewis
Sing Hallo Bernhöft
Loslassen Sean Kingston, Nicki Minaj
Süßes Nichts Calvin Harris + Florenz und die Maschine
Mühevoll spielen David Guetta feat. Ne-Yo & Akon
Oh mein! Haley Reinhart, BoB
Kalter Krieg Janelle Monae
Bailando von Ahi Juan Magan
22 Taylor Swift
Jetzt Matt und Kim
Was du weißt Zwei Tür Kino Club
Ich werde warten Mumford und Söhne
Bereit ist oder nicht Bridgit Mendler

Welche Lieder sind auf deiner Sommer-Playlist?

Can The RIGHT Playlist Save Your Workout? Try This One!

It’s been proven that listening to fast and fun music while you work out is not only motivating but also a great way to increase your intensity! Creating the perfect workout playlist is an art to some, at least it is to me. This playlist features summer hits that will push you through your workout!

Summer Strong Workout Playlist

 

Subscribe to this playlist with Spotify! You can also download the music from iTunes or Amazon. Or even better, if you have Spotify premium, you can listen to it right from your smartphone.

Song Artist
Royals Lorde
Can’t Hold Us Down Macklemore & Ryan Lewis
Sing Hello Bernhoft
Letting Go Sean Kingston, Nicki Minaj
Sweet Nothing Calvin Harris + Florence and the Machine
Play Hard David Guetta feat. Ne-Yo & Akon
Oh My! Haley Reinhart, B.o.B.
Cold War Janelle Monae
Bailando por Ahi Juan Magan
22 Taylor Swift
Now Matt and Kim
What You Know Two Door Cinema Club
I Will Wait Mumford andSons
Ready or Not Bridgit Mendler

What songs are on your Summer playlist?

Can The RIGHT Playlist Save Your Workout? Try This One!

It’s been proven that listening to fast and fun music while you work out is not only motivating but also a great way to increase your intensity! Creating the perfect workout playlist is an art to some, at least it is to me. This playlist features summer hits that will push you through your workout!

Summer Strong Workout Playlist

 

Subscribe to this playlist with Spotify! You can also download the music from iTunes or Amazon. Or even better, if you have Spotify premium, you can listen to it right from your smartphone.

Song Artist
Royals Lorde
Can’t Hold Us Down Macklemore & Ryan Lewis
Sing Hello Bernhoft
Letting Go Sean Kingston, Nicki Minaj
Sweet Nothing Calvin Harris + Florence and the Machine
Play Hard David Guetta feat. Ne-Yo & Akon
Oh My! Haley Reinhart, B.o.B.
Cold War Janelle Monae
Bailando por Ahi Juan Magan
22 Taylor Swift
Now Matt and Kim
What You Know Two Door Cinema Club
I Will Wait Mumford andSons
Ready or Not Bridgit Mendler

What songs are on your Summer playlist?

How to Choose the Right Elliptical Settings

There are many ways to spice up your cardio. From running and sprints to biking, roller blading, and circuit training, you shouldn’t run out of interesting options to get that heart muscle pumping!

A fan favorite of ours is the elliptical machine. Among many of its benefits, it is a great low-impact, full body exercise that can burn a TON of calories in a shorter amount of time. You’ve probably poked around the machine and tried various settings, but it’s time to take a minute and learn about each option, so you can maximize your workout.

First thing’s first: No matter which program you choose, always put in your weight and age. This will help the elliptical get the most accurate calorie reading on you, so you’ll know if you’re reaching your goals.

Manual

This setting is what you make it. It is as simple as the quick start button, but the only difference is that if you hit “manual,” it will allow you to put your weight and age into the settings (again, key!). After beginning, you can adjust the resistance and workout length to your liking. If you select manual, you have to take personal ownership over pushing yourself!

Heart Rate

This is a good setting for those who have a target heart rate to hit. After entering your weight and age, enter your target heart rate. As your workout progresses, the elliptical will then automatically adjust the resistance to keep you around your goal. If your heart rate is too high, the resistance lowers; if your heart rate is too low, the resistance will increase.

Interval

This is a favorite fat burning option. The resistance increases periodically (flipping through two levels that you can adjust) so that the heart rate is going up, and then coming down for a rest. It is a lot like high intensity interval training (HIIT).

Weight Loss

This option is similar to the aforementioned interval option. The biggest difference is that the high resistance intervals last longer than the intervals on the other option, causing you to burn even more calories.

Variety

This is a great cruise control option. If you want to hop on for a certain amount of time and have the elliptical switch resistance levels up for you somewhat randomly, this is the way to go!

Performance

The performance option is beneficial for those working toward performance or endurance-based goals. It will increase resistance periodically and get more difficult as the workout progresses. For endurance athletes who want a break from the bike, this is a great option!

*Note: This blog entry was modeled using a Precor Elliptical machine.

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How to Choose the Right Elliptical Settings

There are many ways to spice up your cardio. From running and sprints to biking, roller blading, and circuit training, you shouldn’t run out of interesting options to get that heart muscle pumping!

A fan favorite of ours is the elliptical machine. Among many of its benefits, it is a great low-impact, full body exercise that can burn a TON of calories in a shorter amount of time. You’ve probably poked around the machine and tried various settings, but it’s time to take a minute and learn about each option, so you can maximize your workout.

First thing’s first: No matter which program you choose, always put in your weight and age. This will help the elliptical get the most accurate calorie reading on you, so you’ll know if you’re reaching your goals.

Manual

This setting is what you make it. It is as simple as the quick start button, but the only difference is that if you hit “manual,” it will allow you to put your weight and age into the settings (again, key!). After beginning, you can adjust the resistance and workout length to your liking. If you select manual, you have to take personal ownership over pushing yourself!

Heart Rate

This is a good setting for those who have a target heart rate to hit. After entering your weight and age, enter your target heart rate. As your workout progresses, the elliptical will then automatically adjust the resistance to keep you around your goal. If your heart rate is too high, the resistance lowers; if your heart rate is too low, the resistance will increase.

Interval

This is a favorite fat burning option. The resistance increases periodically (flipping through two levels that you can adjust) so that the heart rate is going up, and then coming down for a rest. It is a lot like high intensity interval training (HIIT).

Weight Loss

This option is similar to the aforementioned interval option. The biggest difference is that the high resistance intervals last longer than the intervals on the other option, causing you to burn even more calories.

Variety

This is a great cruise control option. If you want to hop on for a certain amount of time and have the elliptical switch resistance levels up for you somewhat randomly, this is the way to go!

Performance

The performance option is beneficial for those working toward performance or endurance-based goals. It will increase resistance periodically and get more difficult as the workout progresses. For endurance athletes who want a break from the bike, this is a great option!

*Note: This blog entry was modeled using a Precor Elliptical machine.

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How to Choose the Right Elliptical Settings

There are many ways to spice up your cardio. From running and sprints to biking, roller blading, and circuit training, you shouldn’t run out of interesting options to get that heart muscle pumping!

A fan favorite of ours is the elliptical machine. Among many of its benefits, it is a great low-impact, full body exercise that can burn a TON of calories in a shorter amount of time. You’ve probably poked around the machine and tried various settings, but it’s time to take a minute and learn about each option, so you can maximize your workout.

First thing’s first: No matter which program you choose, always put in your weight and age. This will help the elliptical get the most accurate calorie reading on you, so you’ll know if you’re reaching your goals.

Manual

This setting is what you make it. It is as simple as the quick start button, but the only difference is that if you hit “manual,” it will allow you to put your weight and age into the settings (again, key!). After beginning, you can adjust the resistance and workout length to your liking. If you select manual, you have to take personal ownership over pushing yourself!

Heart Rate

This is a good setting for those who have a target heart rate to hit. After entering your weight and age, enter your target heart rate. As your workout progresses, the elliptical will then automatically adjust the resistance to keep you around your goal. If your heart rate is too high, the resistance lowers; if your heart rate is too low, the resistance will increase.

Interval

This is a favorite fat burning option. The resistance increases periodically (flipping through two levels that you can adjust) so that the heart rate is going up, and then coming down for a rest. It is a lot like high intensity interval training (HIIT).

Weight Loss

This option is similar to the aforementioned interval option. The biggest difference is that the high resistance intervals last longer than the intervals on the other option, causing you to burn even more calories.

Variety

This is a great cruise control option. If you want to hop on for a certain amount of time and have the elliptical switch resistance levels up for you somewhat randomly, this is the way to go!

Performance

The performance option is beneficial for those working toward performance or endurance-based goals. It will increase resistance periodically and get more difficult as the workout progresses. For endurance athletes who want a break from the bike, this is a great option!

*Note: This blog entry was modeled using a Precor Elliptical machine.

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The Right Way to Meet People at the Gym

Did you know that training with another person could increase your fitness success by up to 200%? I know it sounds too good to be true, but that’s exactly what a recent study by the Society of Behavioral Medicine demonstrated—that training with a partner has the potential to double your exercise performance.

Every successful fitness journey or body transformation I’ve personally witnessed had one thing in common: an improved support system. It’s quite possibly the most important factor for long-term fitness success. Motivation is great to get you started, but it’s a finite resource that typically runs out quickly. Finding something else—or someone—to keep you in the gym and adherent to your fitness regimen is a must!

The answer is right in front of you. It’s the people. Making friends could make your experience in the gym 500% more enjoyable. (No studies to support this, yet.) Gym friends hold you accountable, provide friendly competition, and make the experience a lot more fun. But meeting people can be hard! I know from personal, introverted experience. And we’ve all seen or heard about those awkward gym encounters that feel like a surprise speed-dating session! You don’t want to be that guy. So here are a few handy dos and don’ts to help you out and approach people in a welcome, unobtrusive way.

How to Meet People at the Gym

DO

  • Talk to the staff – The club manager and coaches are your golden ticket to introductions to other members.
  • Take advantage of any free personal training or consultations – Even if you know your way around the gym, meeting with one of the most outgoing people in the gym can’t be a bad thing. It’s an easy way to make a friend on day one without awkwardly approaching anyone.
  • Be consistent – Working out at the same time each day is a great way to become familiar with other people on the same schedule.
  • Compliment – There’s nothing bothersome or creepy about liking someone’s shoes. (Though probably lay off her pecs!)
  • Smile – Smiling is an introvert’s best friend. A consistent smile has (probably) been proven to bait other gym goers into approaching you.
  • Follow proper gym etiquette – It doesn’t take long to become known as the person who never wipes down equipment, makes too much noise, forgets personal hygiene, or makes other gym goers uncomfortable. Make it a point to be respectful of the gym and its members.
  • Engage in some friendly competition – Asking someone to join in on a partner exercise or even race is a fun way to break the ice!

DON’T

  • Wear headphones – If you are new to the gym, you want to appear approachable. Headphones exude “I don’t want to be bothered.”
  • Interrupt someone mid-set or during an intense workout – Who wants to talk when they’re out of breath and drenched in sweat?
  • Be scared or intimidated by group classes – Many times, the loyal group class members are the heartbeat of a gym, and they’re always looking for new recruits. Not to mention, the accountability from 10+ people expecting you to be in class is second to none.
  • Avoid busy times – Your odds of making friends during peak hours like 5-6 p.m. are exponentially better than 10 p.m. Peak hours will also be the times you’re more likely to run into the “regulars” of the gym, and they typically notice and acknowledge new members.
  • Have wandering eyes – The thing about mirrors is, if you can see them, they can see you. Don’t be creepy. And don’t stare.
  • Hesitate to ask for help – Rarely will you find someone who wouldn’t enjoy showing you how to do an exercise or help you adjust equipment.

Ok, it’s time. Get out there and stretch your comfort zone. Kids make friends easily—and adults can too!

Have any other tips you’ve found useful? We’d love to hear them below.

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Working Out and Eating Right but Can’t Lose Weight? You May Be Able to Blame It on Your Brain

Wenn Sie Diät und Bewegung f%C3%BCr“ gewichtsverlust unwirksam> gefunden haben, könnte es nur die Art und Weise sein, wie Ihr Gehirn verdrahtet ist. Es stellt sich heraus, dass das Gehirn eine erhebliche Macht über unser Gewicht, unseren Stoffwechsel und unseren Appetit hat – insbesondere die Hypothalamus-Region, die im Wesentlichen als Mission Control Center fungiert. Es beeinflusst alles von unserer Körpertemperatur bis hin zu Durst und Hunger. Und laut dem Neurologen Dr. Jason McKeown ist es sehr schwierig, das zu überschreiben, was bereits von Ihrem Verstand bestimmt wurde.

„Das Gehirn hat eine klare Vorstellung davon, wie viel Essen wir essen müssen und wie viel wir wiegen sollten, und alle Versuche, die Menschen durch Diät und Bewegung allein zu machen, werden nicht unbedingt dazu beitragen, die gewünschten Ergebnisse zu erzielen denn, sagte Dr. McKeown POPSUGAR.

Grundsätzlich, wenn Sie weniger essen, signalisieren Sie Ihrem Körper, dass Nahrung knapp ist. Anstatt Gewichtsverlust zu führen, wird es das genaue Gegenteil tun, indem es Ihren Appetit erhöht und Ihren Metabolismus verlangsamt, um Fett zu konservieren. Eine Studie testete diese Theorie an Mäusen und bestätigte, dass wir biologisch ausgebildet wurden, um einer Diät zu widerstehen. Es könnte sein, dass unsere Vorfahren diese Eigenschaft entwickeln mussten, um Hungersnöte zu überleben.

Dr. McKeown riet auch davon ab, kalorienreduzierte Diäten zur Gewichtsreduktion zu befolgen und sagte, dass sie „fast immer zum Scheitern verurteilt sind“, um langfristige Ergebnisse zu erzielen. „Ihr Gehirn hat sich auf ein höheres Gewicht eingestellt, nachdem es Jahre damit verbracht hat, bestimmte Arten von Nahrungsmitteln zu sich zu nehmen – vielleicht reich an Zucker und gesättigten Fetten – und es wird immer schwieriger, größere Veränderungen vorzunehmen, indem nur Ihre Ernährung verändert oder trainiert wird Wellness in Ihrem Körper ist genauso mental wie das Ergebnis von gesundem Essen und Bewegung. “

Da unser Gehirn weiß, wie viel Essen wir essen müssen und wie viel wir wiegen sollten, bedeutet das auch, dass es in der Lage ist, Gewichtsabnahmeversuche zu überstehen. Deshalb gibt es Menschen, die essen können, was sie wollen, ohne zuzunehmen; Sie sind nur in einem niedrigeren Körperfettbereich programmiert.

„Es ist auch, warum, wenn Leute auf eine Diät gehen und eine bestimmte Menge an Gewicht verlieren, sie oft Plateau und in der Mehrzahl der Fälle, sehen Sie ihr Gewicht kriechen wieder hoch“, sagte Dr. McKeown. „Ihr Gehirn ist unzufrieden mit dem neuen niedrigeren Gewicht und wird der Veränderung widerstehen.“

Wie man dein Gehirn zurücksetzt

Obwohl eine gesunde Ernährung und Bewegung für die langfristige Gesundheit von entscheidender Bedeutung sind, ist ein „langsamer und nachhaltiger Ansatz“ zur Gewichtsreduktion am effektivsten. Als CEO von Modius , einer Technologie-Lösung, die den Gewichtsverlust durch vestibuläre Stimulation fördert, hat Dr. McKeown sich für Neurotechnologie eingesetzt, um anderen zu helfen, überschüssiges Körpergewicht zu beseitigen. Abgesehen davon teilte er uns mit, dass wir unser Gehirn umschulen können, indem wir gesunde Lebensgewohnheiten annehmen und konsequent beibehalten, einschließlich der Reduzierung von Zucker und Kohlenhydraten, mehr Wasser trinken, regelmäßig Sport treiben und bessere Schlafgewohnheiten annehmen.

„Leider neigen wir dazu zu denken, dass eine schnelle Gewichtsabnahme das Ziel ist, aber tatsächlich führen kleine, aber konsistente Veränderungen über einen langen Zeitraum meiner Meinung nach zu einer besseren allgemeinen Gesundheit.“

Do These 18 Things to Start Losing Weight Right Now

Egal, ob Sie kürzlich darüber nachgedacht haben oder für eine Weile Gewicht verlieren, warten Sie nicht bis zum neuen Jahr, um etwas dagegen zu unternehmen! Hier sind 18 Dinge, die Sie“ heute tun k> , damit Sie sich großartig fühlen und abnehmen. Einige mögen sich mühelos anfühlen, andere vielleicht etwas härter (warten, kein“ wein> ?!), Aber in der Vergangenheit haben sie für viele Menschen funktioniert. Alles, was Sie tun müssen, ist die richtige Kombination von Tipps zu finden und sie an Sie und Ihren Lebensstil anzupassen.

Lassen Sie heute den Tag zurückblicken, an dem Sie zurückblicken und danken Sie sich dafür, dass Sie und Ihre Gesundheit Priorität haben. Ich werde dir nicht sagen, dass deine“ reise einfach sein wird> (weil es manchmal nicht geht), aber es wird sich lohnen!

How to Eat Right While Training for Your Next Race

My eating habits are far from perfect. I’ll admit right away. I love to indulge in burgers, brownies, pizza, and beer (on occasion). But, training for a race isn’t just about putting in the miles. It requires some re-vamping in the kitchen too.

Shop smart and ditch the junk

The first step in eating healthy while training is becoming a smart, disciplined grocery shopper. It’s important to take the time to make a list before heading out to the store. Make sure to include foods that you need, like those rich in nutrients, and avoid those that you “want” like cheese, chocolate, and pizza! When you walk through those aisles, stick to the list!

Protein packs a powerful punch

Protein is a great source of energy for endurance running. Healthy proteins to incorporate into your diet includes:lean cuts of meat, fish, eggs, low-fat dairy products, avocados, and nuts.

Choose complex carbs

Carbohydrates are easy to consume right? Just be cautious of those high in saturated fats (usually processed foods) with too much sugar and sodium. The best sources of carbohydrates to provide energy for our bodies are complex carbs like vegetables, fruits, and whole grains. These are excellent sources of fiber which helps keep our stomachs satisfied longer.

Fat keeps you fit

Your body needs fat to function! In fact, marathon training runners need to obtain about 20 percent of their daily calories from fat*. But, don’t get too excited, we’re not talking about hot dogs and ice cream! Examples of healthy fats include avocados, nuts, fatty seafood, vegetable oil, and lean meats.

Hydration

One of my main concerns in the past, which has prevented me from running a half marathon to date, is the aches and pains my body endures after too many miles on the pavement. So I’m doing two things different now. First, I’m only running 3 days a week, and secondly I’m drinking a lot more water.

Water helps flush out toxins, cushions your joints, and repairs muscles after long runs. Try to drink at least 64 ounces of water per day. A general rule of thumb for endurance training is to drink half your body weight in ounces of water per day.

Don’t forget to cut back on soda and alcohol (1-2 times a week), and fill up on small servings of V8 juice, milk, and the occasional hearty glass of red wine on the weekend!

My favorite power foods

Below is a list of some of my favorite foods. I usually have a morning, afternoon, and occasionally an evening snack depending on what time of the day I exercise. I try to keep them around 150 calories.

What are your favorite power foods?

I’d love to hear what you’re snacking on or any awesome healthy dinner recipes. I’m always looking for produce packed dinners so please send my way if you have any!

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*Source: Marathon Training Guides

photo credit: foodswings