So… you are ready to make a change. You are ready to commit to a healthy lifestyle and have the fit body that comes with it. GREAT! The problem is that effort has to come first and the results a little later. Delayed gratification is not something that many people are good at anymore. If you can make the commitment for 90 days, we can change your life.
The outlined here can be done by yourself, but most people are not self-motivated to keep to the plan on their own. Classes are really good for accountability and ensuring you do the correct exercises safely in your workouts. Personal training is the absolute best way to make it happen but can be cost prohibitive. When the going gets tough, your trainer or classes can make the difference between shopping for fun new clothes or telling people that you tried it once but didn’t finish. Don’t make things harder than they have to be… find classes or get a trainer.
You are going to be exercising for roughly 60 minutes a day, 2-3 days a week for the first four weeks. No excuses! For many people twice a week is good for the first couple weeks. Put it on your calendar and make it happen somewhere in your day. These workouts are not just running a 12-minute mile on the treadmill. These workouts need to be 50% cardio and 50% strength. Workouts are changed up every time! Different order, different exercises different pace and with different intervals. This is where a personal trainer or good classes are extremely helpful.
Begin cutting back on the junk food. Sodas, snacks, desserts, eating out, bread and alcohol are the big ones. Start out by cutting however much you would normally eat by half. You can stop cold turkey but you may end up VERY grumpy. You are already going to be sore for exercising, so you might want to have something to even out your mood. Each week cut your consumption of these foods by half until they become a special treat for you instead of something that you eat each day or without thinking. These extra calories can sabotage the best exercise plans.
Rest is just as important as your exercise. The increase in activity will require additional rest as well. Rest means sleep. 7-8 hours each day is ideally where you want to be. Too little rest can lead to injuries, time off from your workout plans and possibly disruption of your day to day life. This can be difficult, but good planning can give you more time than you thought possible. The first month will be the hardest on your body; this is why you exercise only two times a week initially, your body will need the rest time. Remember that most of the healing from your workouts is done while you are sleeping. The more sleep you get, the more throw your recovery will be each day.
Start eating the foods that help your body. We suggest that you find 4-5 recipes that are healthy and make that your starting point. You can expand your range of meals from this point. Make your lunches (and more if possible) for the upcoming week over the weekend while you have discretionary time. Place them in the refrigerator where you can just grab one and go or warm it up. This convenience will pay off BIG! Because of the increase in activity, you are going to need good fuel for your body; otherwise, you will be VERY tired.
Month number two is the time to increase the training workload. Up the intensity in your exercises, stay for 60 minutes but do exercises with a purpose. This is why we like to exercise for a time period; increasing the intensity is very simple without overdoing it. You should be exercising 3-5 days a week, adjust your workout schedule with your soreness and fatigue. Remember to keep changing things up every time.
The junk food should be at a minimum by now. Your appetite should be large also; eat good healthy snacks during the day. Not just celery sticks. Fruits, mixed nuts, a protein bar, dried fruit are all good. Do a google search and start picking out things your enjoy. Keep in mind that this is a snack, not a meal.
Month number three is where things can actually happen! Start looking an activity you didn’t think you were capable of doing or might never do. Doing these things with a friend adds to the enjoyment and helps with getting out of your comfort zone. This is in addition to your normal workout schedule. You don’t have to be first or kill yourself with this, one activity per week will be fine. Sprint triathlons, bike rides, hiking, 5K runs or longer, sporting activities like kickball, basketball, Spartan races, swimming etc. You don’t have to make these things a permanent fixture of your life but try them out, if you don’t like the activity look for something else. One activity may lead you to something you really enjoy. Remember… you are making a 90-day commitment.
You can begin to change the makeup of your workouts in month three. If you enjoy the cardio part more, do 70% cardio and 30% strength. Change is good as long as it isn’t radical, don’t move to a 90% and 10% ratio. You can begin to make changes that maximize your enjoyment of the workouts.
My first time kickboxing was in a dojo like the ones you see in the movies. Not well lite, old equipment kind of a rough crowd. I can’t say that I enjoyed it much the first 6 months because I was just beginning to learn what to do, how to do it... and then there was getting hit and kicked also. I have since studied many martial arts and had similar, although not as intense, experiences. I knew each time that things would get better eventually so I stuck it out. After 6 months to a year kickboxing did become a lot of fun, but it did take awhile to get there.
When I decided to have a Kickboxing/Boxing class at Fire Eye Fitness I wanted to bring only the most fun and calorie burning exercises and drills from my experience. The class was to get fit and not be ready for a fight so this idea has worked very well. Using the jab, cross, hook and uppercut to create lots of functional punching combinations; as well as adding elbows once the class feels comfortable with some footwork. It wouldn’t be Kickboxing with out kicks… roundhouse and jab kick are the mainstays. I substituted fitness exercises for air boxing; I wanted to use focus mitts and tia-pads so clients would be engaged with a partner rather than staring at a heavy bag for an hour. I did not want to take the intensity away, I always felt that focused intensity was an essential part of kickboxing. Often I will explain the combination that the class is doing in a context of how it is used in the ring or street to keep the intensity in classes.
The instruction and engagement is where I wanted Fire Eye Fitness to separate itself from the rest of the fitness boxing gyms. Lots of interaction with the instructor and with your partner. Partners workout together increases the number of drills and combinations that the instructor can create for each class and adds to the enjoyment of the class.
Kickboxing is a fantastic workout! Your get a incredible amount of cardio (burning calories). Your strength will dramatically increase from all the punches, kicks, elbows etc. that you are throwing in class. You are building lean strong muscles; we use functional fitness not vanity muscles. People who kickbox have a physique that catches your eye. Their tone arms, strong shoulders and good posture set them apart from the crowd.
The best part is that you are focusing your attention during the fighting drills etc. Kickboxing forces you to pay attention to what you are doing. If you have had a rough day… it melts away the stress. Nothing can top doing a 100’s punches and kicks to take away the stresses of the day. Everyone leaves class with a sweaty smile.
What has kickboxing done for you? Share in the comments below!
The life of the working professional is packed from when we wake up until our head hits the pillow at night. Between work, our significant other, family, kids, friends, social commitments and everything in between it’s amazing that we can fit everything in. Because of the crazy amount of things we cram into each day a routine is more valuable than ever.
Don’t think of a routine as monotony, boredom or having a rigid plan to your entire day.
Routines can save us time and prevent stress during our day. Good routines bring pleasure and a sense of safety to our lives that would be missing otherwise. Simple positive routines can ensure the most important parts of our lives are not neglected.
The benefits of a routine are far reaching. Even as simple as that morning cup of coffee and a check on Facebook, the news, and my favorite blogs can give us immense satisfaction and a sense of peace.
It also helps to feel grateful and relaxed. Children benefit greatly from routine. Before bed routine makes children feel safe and settled which enables them to fall asleep, preferably around the same time every night.
One of the most important parts of our routine should be rest time and play time, especially for adults. Workout routines in physical activity have been shown to have a multitude of benefits. Knowing that your fitness class is waiting for you at the end of the day greatly enhance mood and outlook for the day.
So what can workout routines help you with?
Workout routines can help to kick bad habits:
Example: Losing 5 to 10 pounds
Instead of trying to avoid bad habits/routines it’s easier to start to create new ones.
Over time rather than have to think or work at positive habits/routines they will come naturally and the old bad habits will fade away.
A good routine will help to sculpt your life as you envision it in your mind.
Picture what you want your daily life to be like (weekly, monthly) and start incorporating habits and routines it into your life to fit that vision. Over time the positive habits and routines will add up, and your life is just how you envisioned it to be in your mind. This idea will work in your health and fitness as well as the rest of your life also. Over time you no longer feel like you are pushing for your goal, they will just begin to happen.
Instituting good positive workout routines in your life can be the difference between successfully losing unwanted weight and moving toward a healthy lifestyle
Becoming frustrated ......quitting or worse moving backwards.
Simple routines like taking a walking during your lunch hour on sunny days will make a difference in your life.
Positive habits/routines yield positive results.
Todd Beattie, Michele Happe
Everyone could use an extra hour a day to get one more thing done. The laundry would get done, clean the house or hopefully get in a workout.
However, it’s unlikely we will spend this extra hour on ourselves. The facts show that we make time for what is important. Too often the last item on our daily list is time to ourselves to exercise. We all know the benefits of 30-60 minutes of exercise but with life running a such a fast pace and so much to be done many of us feel guilty for taking the time to spend at the gym.
Always running from task to task, appointment to appointment always giving selflessly to everyone else will drain the most determined person. Life should be enjoyed not just tolerated. The better you take care of yourself the better the rest of you life will be.
One hour a day, or every other day, to exercise is not too much to ask. One hour a day for a little time to yourself, decompress from the day's work, relieve your accumulated stress is time well spent.
Benefits to Exercise
When you exercise you replace cortisol with endorphin's
What are the effects of cortisol?
Suppresses the immune system
inhibits insulin production
Raises blood pressure
Causes Gastrointestinal Problems
What are the effects of endorphin's?
It will greatly improve your mood
You will improve your body’s insulin action
It will help reduce pain
It helps regulate hormones
Taking the time to yourself so you can recharge and you will be at your best. You will be able to deal with the unexpected better, your temperament will be more pleasant, you won’t be forgetful, in short, you will be happier and more productive. When you are at your best everything in your life is better.
What benefits have you seen? Leave us a comment, we love hearing your success stories....
There are many reasons to improve your health. Fortunately, you really only need one good reason. The problem is which one is “the right one” for you. Choose the wrong reason and you may be destined for mediocrity or just end up quitting. This is probably the biggest hurdle for most people. You need to find your “Why”.
Some of the following reasons will resonate with you more than others and some you can write off immediately. You might be surprised to find that some reasons for working toward a healthy lifestyle will become more prominent with you with the passing of time.
Look and feel better, dressed or not
Have you ever felt self-conscious because you feel like you don’t fit the group around you? Your pants are tight but the top fits well or vice versa? You don’t wear sleeveless outfits or short sleeve tops because you are embarrassed of your arms? No one wants to feel this way. The good news is that you can do something about it.
Most everyone wants to look good. Whether it is on the beach, out on the weekend or just in your yoga pants. The feeling of knowing that you look good relaxes you and builds up your confidence. I’m not telling you that the world is your oyster because your butt fits perfectly in a pair of pants but it does bring an aura of self assured and a relaxed confidence that people find attractive. In short… you feel great in your own skin.
Have a stress free life
For most people stress is a regular part of your day. We have seen statistics as high at 77% of use feel the physical affects of stress. Stress can be flet by headaches, insomnia, anxiety, difficulty focusing, crankiness, muscle aches and pans and weight gain. We will always live with stress as it will never go away completely, but we must learn how to deal with stress and reduce some affects such as weight gain.
What happens when we're stressed?
Many people gravitate towards something that will give instant gratification (doesn’t yelling at bad drivers certainly feels good in the moment?), but that isn't going to give us lasting stress relief. The best thing to do something physical, something that gets your mind and body out of that fight or flight stress response and bring those stress hormones under control. Doing physical activity makes your mind and body feel better. I’m not talk about
completing the activity to satisfaction.
Simple and successful are the best recipes for stress relief. You want stress relief, not a task to hang your hat on.
Going to your kickboxing or boot camp class removes you from the situation and forces you to focus on the exercise in front of you. Stress will literally melt away. I have seen it many times. Someone walks in and you can see the stress on their face and movements; 15 to 20 minutes later they are smiling as they wipe the sweat from their face. Not only have you improved your mood but the cortisol in your system has been replace with endorphins.
One exercise class and you are back on the right track and you feel great!
Be in a better mood
Usually within five minutes for starting moderate exercise you get a mood-enhancement effect. Most people don't exercise just to improving their mood, until they get to the point that they expect that good feeling from exercise. Have you ever heard of someone talking about a “runner's high”? This is the result of the endorphins from the exercise being performed, it doesn’t have to be running.
Exercise releases endorphins,
which makes you feel better and improves your mood.
Raise your quality of life
Have you ever heard the saying: “Pigs don’t know that pigs stink”. What I am saying is that most people that live a life that is lacking in healthy choices don’t realize how bad they feel. When you never have much energy, your knees hurt after standing for 10-20 minutes or can’t run to the end of the driveway without getting winded and accept that this is just how life just is. Poor health has become the normal in their life; however they don’t realize it. Just like we all get used to cold temperatures in the winter, unhealthy people have become acclimated to feeling bad.
Once you have been exercising consistently for roughly 21 to 30 days the results of your efforts from living a healthy lifestyle begins to shine on you.
It is like sitting in the sun on a spring day after a long winter. You feel really good. You will sleep better, have more energy, feel more alert and much much more. The best part is that it only gets better the longer you stay with your new healthy lifestyle. Activities that you would not have thought of doing will begin to appeal to you.
One more saying for you:
A rising tide raises all ships
Once you begin to improve your health the rest of your life will follow as well.
Gain confidence in your abilities
When it comes to doing certain tasks many people feel apprehensive. Climbing a ladder, jumping from one point to another, carrying something up or down steps or... you get the idea. Things that kids do without any thought. Feeling this way isn’t wrong or weird, you just aren’t used to using your body in that manner any longer.
Exercising regularly allows you to get used to using your body again… in a safe environment. Repetition builds confidence, with each successful class you are training your body to be able to do more and more.; and your mind to believe that you can do these things confidently.
Once you build confidence in your exercise class that confidence begins to carry over into the rest of your life. The confidence you gain in your strength can apply it toward daily tasks, favorite sports, house or yard work and the list can go on and on.
Extend your life expectancy
I think we have all heard of the story where a person smoked every day and lived to be 75 year old. There is an exception to everything in life.
A healthy lifestyle doesn’t guarantee you a long life… but it does put the odds heavily in your favor. We can agree that this is a NOT the way the world typically works. I always thought it would be nice to have a way to calculate how many days we had left in our lifetime. You make good life choices… the days go up, poor health or life decisions and the days are subtracted. Like counting calories on your Fitbit. Unfortunately this will probably never happen so we must just. Healthy life choices will give you a longer and fuller life.
Be more energetic
Exercise or physical activity that gets the heart rate up, increases blood flowing and releases endorphins. Good cardiovascular exercises will strengthen your heart and give you more stamina. When your body becomes more active internal mechanisms like metabolism and your blood flow increases. It's like waking your body up from the inside. Once your metabolism increases to keep up with the demand of work, you refuel with healthy foods which in turn provides more energy.
Keeping your body active is the best way to stay alert and energetic.
Become more productive
Once you have been exercising for a short while you will notice that you seem to get more done in a day than the average person. The ULTRA productivity is due to all of the positive effects of your healthy lifestyle. You are sleeping more soundly thus feel better, your metabolism has increased thus your energy level is higher, your attention last longer, stress is lower and you are looking good and fit which puts you in a better mood and adds to your confidence. There's a reason that the most successful people in the world exercise regularly. Fitness is one of the ingredients for success in life.
Find your "why" and join us for a free class to get started!
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