Have you ever felt that rush of excitement when you start a new workout routine? That’s motivation. Now, have you ever felt that dragging feeling of not wanting to hit the gym, but you went anyway? That’s discipline. Let’s talk about why, when it comes to consistency in working out, discipline almost always beats motivation.
1. Motivation is a Feeling, Discipline is a Choice.
We all know feelings are fickle. One day you might be pumped to do an hour-long workout, and the next, you can’t even muster the energy to put on your sneakers. Relying on motivation alone is like depending on the weather – unpredictable. Discipline, however, is a conscious choice. It means deciding to work out even when you don’t “feel” like it.
2. Discipline Builds Habits; Motivation Doesn’t.
When you consistently push through the times when you’re not motivated, you’re building a habit. Habits, once established, become second nature. Think about brushing your teeth; you don’t need to be motivated to do it, right? You just do it out of habit. That’s the power of discipline. Over time, you might just find yourself working out without even thinking about it!
3. Motivation is External; Discipline is Internal.
Often, motivation comes from external sources: a looming beach vacation, a friend’s wedding, or a new year’s resolution. These external motivators might push you for a while, but what happens when they’re gone? Discipline, on the other hand, is an internal force. It’s a commitment you make to yourself. It’s more enduring because it’s not tied to external events or circumstances.
4. Discipline Leads to Results.
Let’s be real. If you only worked out when you felt motivated, how often would that be? Once a week? Maybe twice on a good week? But if you’re disciplined and stick to a routine, you’ll see progress, which in turn, can spark its own form of motivation. It’s a positive feedback loop!
5. Discipline Prepares You for Life’s Ups and Downs.
Life isn’t always smooth sailing. There will be days when everything seems to be working against your workout routine: unexpected work, family emergencies, or just a bad day. If you’re always waiting for the perfect conditions (a.k.a. motivation), you’ll find an excuse to skip. But if you have discipline? You’ll work out despite the challenges.
Discipline Beats Motivation: The Takeaway
It’s great to feel motivated. There’s nothing like that burst of energy and enthusiasm. But remember, motivation is fleeting. It’s the spark, not the fuel. For the long haul, for real, consistent results, discipline is your best friend.
Next time you’re feeling low on motivation and considering skipping that workout, remind yourself of the choice you have. Choose discipline, and you’ll be choosing a path to consistent progress and better health.
1. Supercharge Your Metabolism by Working Out Early
Starting the day with a workout can jumpstart your metabolism, allowing you to burn more calories throughout the day. An early workout means that the calorie burn doesn’t stop when the workout ends. The afterburn effect, also known as Excess Post-exercise Oxygen Consumption (EPOC), ensures that your body continues to burn calories at a heightened rate even post-workout.
2. Boost Mental Clarity and Focus
Exercise releases endorphins, which are natural mood lifters. By working out early, you’re setting the stage for a day filled with increased focus, clarity, and productivity. Many professionals swear by their morning workouts as their secret weapon to tackle challenging projects and make crucial decisions.
3. Cultivate a Consistent Routine
Morning workouts can easily become a non-negotiable habit. By setting your alarm a little earlier and committing to your routine, you create a sense of discipline. This can spill over into other areas of your life, fostering a stronger commitment to personal and professional goals.
4. Experience Quieter, More Focused Workouts
Early birds often find that gyms, trails, streets, and group fitness classes are less crowded in the morning. This offers a more personal and uninterrupted workout experience. Less waiting for machines or navigating through crowds, just pure focus on your exercise regime.
5. Improve Sleep Quality
Engaging in morning workouts can promote better sleep at night. A study revealed that individuals who exercise in the morning experience deeper, more restorative sleep compared to those who exercise later in the day. Plus, by working out early, you’re not energizing your body too close to bedtime, which can interfere with sleep.
6. Unlock Time for Other Priorities
By knocking out your workout first thing in the morning, you free up time later in the day for other priorities. This can be particularly beneficial for parents, professionals, and anyone with a packed schedule. Instead of trying to squeeze in a workout amidst a slew of other tasks, you’ve already ticked it off your to-do list.
7. Foster a Positive Mindset
Exercise is a known mood booster. By starting the day with a dose of positivity, you’re more likely to maintain this mindset throughout the day. Whether it’s a challenging work project or an unexpected obstacle, having started your day on a positive note can help you navigate challenges with a clearer, more positive perspective.
8. Harness the Power of Nature
For those who prefer outdoor workouts, the early morning offers a fresh, invigorating environment. Whether it’s the chirping of birds, the quiet rustle of leaves, or the serenity of a sunrise, nature in the morning can provide an unparalleled backdrop to any workout, adding a layer of tranquility and peace to the experience.
9. Amplify Long-term Health Benefits
Consistent early morning workouts can lead to long-term health benefits. Regular exercise can lower the risk of chronic diseases, improve heart health, and boost overall well-being. By establishing an early workout routine, you’re laying the foundation for a healthier future, ensuring that you’re not just living longer, but also living better.
Early Morning Running
BioLite No Bounce Headlamp is a Must
Just one last tip to impart for anybody starting a new early morning running routine. Get a headlamp ASAP! I have tried many different brands over the years and finally found the one that is the BEST for running – the BioLite No Bounce 330. It’s rechargeable, has a thin profile, lots of different light settings, and is very comfortable. It truly doesn’t bounce. I forget it’s there but I am grateful for the light it provides on the very early runs! It’s also great for safety because cars coming towards you can see you better from far away.
Conclusion
Working out early is a force multiplier for your life. You will feel better, be more productive at work, and enjoy many health benefits by being consistent with your exercise routine.
Hey there, future 5K champ! 🏃♂️🌟 Preparing for a race is easy if you have the right road map. So, buckle up, because we’ve got a simple but effective training plan to get you to that finish line feeling fit and fabulous. Here’s your Fitness For Real Blog’s Free 8-week 5K Training Plan to building up your mileage safely and enjoy your 5K race day!
Week
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
1
ST or R
1
ST or R
XTC 20
R
2
R
2
ST or R
1.25
ST or R
XTC 20
R
2.25
R
3
ST or R
1.5
ST or R
XTC 25
R
2.5
R
4
ST or R
1.5
ST or R
XTC 25
R
2.75
R
5
ST or R
1.75
ST or R
XTC 30
R
3
R
6
ST or R
1.75
ST or R
XTC 30
R
2.75
R
7
ST or R
2
ST or R
XTC 35
R
3.25
R
8
2
R
1.5
R
R
5k Race! 🎉
Fitness For Real Blog’s 8-Week 5K Training Plan
Key:
ST = Strength Training
R = Recovery
XTC ## = cross training low impact cardio & number of minutes
Overview
The week is loosely laid out to start on Mondays, as shown on the chart above. Each week for weeks 1-7 contains 2 strength training sessions, 2 runs, 1 cross training (low impact) cardio, and 2 recovery days.
Make It Work for YOU
You can adjust this rhythm to fit your own schedule. This is a very flexible scheme that is easily adaptable for lots of different work-life scenarios! Days 1 and 3 are listed as ST or R. You can drop the ST if necessary to fit your schedule and that takes the week to just 3 days of running and cardio. I highly recommend the ST, of course, which will help you with running.
But I TOTALLY GET life gets crazy and maybe you just can’t swing 5 days a week of working out right now. Commit to at least 3 sessions a week though and prioritize running and cardio please! This will allow you to enjoy the process and see some adaptations that will make running more enjoyable over this 8 week training program!
Long Run Saturdays
For most people I work with, Saturday tends to be the best day for the “long run.” The long run is where you try to push it a little bit longer each week. We have a very conservative progression in place, requiring you to add just a quarter mile most weeks! You’ll note in week 6, you actually go backwards a little, but that is on purpose! It’s called a step back week to allow your body to recover a little before you push forward next week to peak race distance (well 3.25 is a tiny bit extra as a 5K is 3.1 miles).
Week 8 Taper
For week 8, race week, we shorten the runs and take out the strength training. This is the process of tapering, which means we cut back and rest this week in order to allow the body to be as healed and replenished as possible for the big day!
Strength Training
Strength training is really important for runners because it keeps muscles strong, which in turn helps support joints and prevent injuries. Here’s a sample workout you can follow if you need one!
5-10 Minutes – Warm Up on any cardio
Begin your workout with a 5-10 minute warm-up on a treadmill, stationary bike, or elliptical machine. This will get your heart rate up and prepare your body for the workout ahead. Perform 10-20 reps each of basic movements like high knees, butt kicks, arm swings to loosen up joints and prepare them for strength training.
20-35 Minutes – Strength Training:
Utilize the weight machines or free weights available in either the gym or at home. You can get a surprisingly great workout with just dumbbells! Check out my garage gym article for more on that. Perform exercises such as squats, deadlifts, lunges, rows, lat pull downs, pushups, overhead presses and planks. Aim for 2-3 sets of 8-12 repetitions for each exercise.
10 Minutes – Flexibility and Stretching:
After each strength training session, dedicate some time to stretching exercises. This will help improve your flexibility, prevent injuries, and aid in muscle recovery. Include foam rolling and stretches for all major muscle groups, holding each stretch for 15-30 seconds.
Recovery
Instead of calling it an “off day” I prefer to label these days “recovery.” Feel free to do a little movement on recovery days. Just don’t break yourself off too hard! Some great options for active recovery days are yoga, stretching, foam rolling, walking a mile or two, kicking a soccer ball with your kid, ya know just move your body a little but don’t stress it. Recovery days are really important because this is where your body repairs the damage you’ve been doing on your workout days!
XTC – Cross Training Low Impact Cardio
On cross training low impact (XTC) cardio days, you have lots of options! Hop on the bike, assault bike, elliptical, rower, ski erg, anything! The important thing is to get your heart rate up to a place where it’s challenging and sustain it for the number of minutes recommended that week. On a scale of 1-10, with 1 being barely moving and 10 being extremely hard / really out of breath, get yourself into a 7-8ish range and stay there!
I recommend low impact alternatives to running here especially for my new runners! Running takes time to build up your endurance, which includes both internal adaptations in your cardiorespiratory systems, but also in your musculoskeletal system. Running can be tough on tendons, ligaments, joints, and muscles. Cross training cardio is meant to be a low impact way to get your heart rate up so you can keep tuning up your internal cardio engines while also giving a break to your ankles and knees and spine.
Conclusion
Remember, it’s okay to shuffle days around based on how you’re feeling. The key is consistency and enjoying the process. Print this chart out and add it to your own calendar today! Make sure to double tie those shoes, stay hydrated, and most importantly, have a blast. See you at the finish line! 🥇🎉 Please connect with us online and share your race day finish photos!
Thinking about training for a 5k? That’s fantastic! Finishing a 5K is a terrific and fun achievement, regardless of whether you’re a seasoned athlete or a newcomer to the world of running. It doesn’t matter if you’ve been running for ages or just starting today. This article is packed with training tips as well as a link to an 8 week build up training plan to help you finish strong and enjoy your race! I hope you enjoy Training for a 5K: The Essential Guide to Running a Great Race AND Actually Enjoying It!
The Essential Guide to Running a 5K and Actually Enjoying It
Welcome to the 5k Race Party!
If you run, you are a runner. If this happens to be your first time running a 5k, welcome to one of the most uplifting, quirky, and downright awesome communities out there. Runners are wired differently but in the best way possible! We are an incredibly welcoming and supportive group and we are SO glad you’re here! Race venues today are fun community festivals with music, food, drinks, families, friends, and joy! Mark that race date on your calendar and let’s get training!
Why a 5K is the Perfect Start
For many, the idea of running can seem daunting. However, training for a 5K race , which is 3.1 miles, is the perfect distance to introduce yourself to the racing world. We believe it offers a balance between challenge and accessibility. Completing a 5K gives you the confidence to tackle longer races in the future.
Creating a Foolproof Training Plan
Consistency is key. While every individual’s body and fitness level may differ, the core tenets of a 5K training plan remain similar:
Start Slow: If you’re new to running, don’t push yourself too hard too soon. Start with a mix of walking and jogging, gradually increasing your running intervals.
Check out our safe and enjoyable 8 Week Training Plan by Clicking HERE
Set a Schedule: Aim for at least two running sessions and one cross training cardio session a week. This provides a balance between training intensity and recovery time.
Vary Your Training: Mix it up. Alternate strength training, yoga, running, and low impact alternative cardio sessions to ensure your body gets a holistic workout.
Equipment Matters
Choosing the Right Shoes: Footwear can make or break your training. We recommend investing in a quality pair of running shoes. Visit a specialized store where experts can analyze your running style and suggest the right shoes for you.
Wear Appropriate Clothing: Opt for moisture-wicking fabric to keep you dry. Layers are your friend, especially in cooler temperatures. We emphasize the importance of comfort and functionality.
Avoid chafing: Every body is shaped differently and some bodies happen to have areas that rub together during runs that can cause uncomfortable chafing. It’s a very common problem among runners! Luckily there are many anti-chafing products on the market that can help! Body Glide is one of my favorites. You can get it on Amazon or at your local running specialty stores.
Race Day Preparation
Stay Hydrated: Drink plenty of water the day before the race. On the morning of, sip moderately to stay hydrated but not too full.
Electrolytes: Water isn’t everything! Be sure to include electrolytes in your hydration/fuel plan. The one I use the most is LMNT. No junk, just sweet, salty electrolytes!
Fuel Up: Consume a light meal about 1-2 hours before the race. We suggest foods that are easy to digest, like bananas or a slice of whole grain bread with peanut butter.
Warm-Up: Engage in a 10-minute warm-up to get your muscles ready. Gentle jogging and dynamic stretches are ideal.
During the 5k Race
Have a Blast! Enjoy the hell out of the day. Have friends or family take a million pics of you on the course. Give and receive all the high 5’s!
Pace Yourself: It’s easy to get caught up in the excitement, but we advise starting at a pace you’re comfortable with.
Stay Positive: Mental endurance is as crucial as physical endurance. Keep a positive mindset throughout the race.
Post-Race Recovery
Congratulations on training for a 5k race and completing it! Now, it’s essential to recover correctly. We advise stretching gently, hydrating, and consuming a meal rich in protein and carbohydrates. Give your body ample rest and celebrate your fantastic achievement.
Conclusion
Training for and completing a 5K race is a journey that offers both challenges and immense rewards. Good luck with your training and races! Please connect with us online and share your race day success pics with our community!
Disclaimer: I am an Amazon Affiliate so if you happen to click on the Body Glide link and purchase it, I will make a small commission. I pledge to never promote products I don’t personally use myself. Thank you for supporting my small business 🙂
I am a high school teacher writing this post during the evening after my second day back to school. I was sitting down to unwind and journal a little this evening and thought that figuring out how to stay fit during a time of transition might be a really great topic for a post. The reason is because it’s really freakin’ hard to stay fit in a time of change and I’m wondering if there are a lot of people out there who struggle with this as I am right now! So here you go. Just a little post about fitness during a time of transitions.
Staying Fit During Times of Change
The Whirlwind of Teaching
As I reflect on the whirlwind that was the first two days of a new school year, here are some numbers. I have 3 preps, meaning the number of different topics I teach. I welcomed about 160 students into my classroom over 2 days. 4 of my classes are Principles of Health Science and each have about 30 students. My other 2 classes are Certified Personal Trainer and Kinesiology, and they each have about 20 students.
I get there to open my classroom at 8 am and leave at 4:15. Each of my classes lasts 90 minutes and I teach 3 a day and with a 90 minute break and a 30 minute lunch. I leave my house at 7:40 and get home around 5:30 after I pick up 4 kids (1 of my own + 3 friends) from middle school. So basically between 7:40-5:30, that 10 hour block of time – there is absolutely zero chance to workout.
I Don’t / Won’t Work Out After Work
And after work is NOT AN OPTION for me personally. My brain and body are fried after 8+ hours of teaching. I know some people can work out after work but that’s just not me. I will mentally kick and scream and make every excuse possible not to workout after work. So knowing that about myself, I know I HAVE TO GET UP EARLY and do it before work. That’s the only choice I have.
Find What Works For You
So that’s tip number 1. You have to find what works for you. Pick a time to focus on that takes away as many excuses as possible. If I had set my schedule up around trying to get to the gym 3 times a week after work, I would be doomed. I will literally make up new reasons not to go on the way home, like my feet hurt after wearing these dumb shoes all day or needing to get gas even though my tank is half full. So mornings it is for me! Do I love getting up an hour earlier than “I have to?” Hell no. I do it though because I believe working out is something I definitely have to do.
Treat Your Workouts Like a HAVE TO
Tip number 2 is treat your workouts like a “have to.” Working out ranks right up there with brushing teeth, getting to work on time, and getting the kids to practice. This is important especially in a time of transition. You can also look at in a more positive way. During a time of transition can be the BEST time to add workouts to your schedule because everything’s changing anyways.
Set a Non-Negotiable Number of Days Per Week
Tip Number 3 is set a non-negotiable number of days per week that you will do something, anything that gets your body moving. A reasonable number that works for a lot of people and falls into recommendations is 3 or 4. That still gives you 4 or 3 off days! Find what works for you, then commit 1000% to sticking with that, week after week. If you have some weeks that you get more than your minimum, that’s awesome. But if you just focus week after week on hitting that minimum goal of 3, that will add up to really big wins in the long run.
Automate as Much as You Can in the PREP to Get to the Gym
Yeah I capitalized PREP. Here’s why. Doing some consistent prep work is tip number 4 because it’s the super glue that holds my workout consistency goals together every day, especially during crazy times of transition. It starts the night before. I pack my gym bag and make sure I have my things in there I need: my earbuds (charged), towel, bands, headband, lifting shoes. I put it by the door or in my trunk. I fill up my water bottle and stick it in the fridge. I grab what to wear and set it out.
So Many Fewer Excuses
Now when my alarm goes off at 5:40, I have so many fewer excuses. Plus I definitely believe that doing these actions alone the night before helps me set the tone for my mind like “I am going to workout in the morning,” so there is a lot less indecision when the alarm goes off. I already decided it was going to happen. So get up and go.
Summary
Staying fit is never easy anyways when you are busy and it’s even harder during times of transition. So do the best you can. Be graceful with yourself and believe you can embrace the time of transition as a time to reset your schedule and commit to a minimum number of workouts per week. Automate as many processes as you can to help decrease excuses. And above all, remember you are not alone. Fitness during a time of transition is something that is a challenge for many many people. Do the best you can to find what works for you!
Building a Great Garage Gym: Here are the 5 Essential Pieces of Equipment You Need to Start With
Are you tired of using the excuse, “not enough time to get to the gym?” Have you ever wanted to put together a home gym, but just not sure where to start? If you have ever answered yes to either or both those questions, you are in the right place. Today we are going to break down some easy steps to take to build a great garage gym, including the 5 essential pieces of equipment you need to start with.
Dumbbells
Mats
Assorted Bands
Pullup bar
Foam roller
Dumbbells
Every home gym needs some dumbbells. They are the most versatile, portable piece of resistance training gear you can get and there are even budget friendly options that work for everybody. With a few sets of dumbbells you can do a ton of different exercises to build muscle and achieve your fitness goals!
3 Sets of Light, Medium, Heavy Dumbbells
It’s hard to recommend a set weight to everybody but a good rule of thumb would be to get a few different weights: a light, medium, and heavy set. You can use the light ones for single joint exercises like shoulder lateral raises, rear delt flies, or triceps kickbacks. You can use the medium set for moves like bent over row, pec fly, or single leg deadlifts. Save the heavies for moves like squats, deadlifts, chest press, etc. It’s hard to say what weights are exactly right for you because I don’t know what your starting strength is, but if you’re a female who’s sort of a beginner, I would say get a set of 5s, 10s, and 15s or 20s. If you are a guy who’s a beginner, I would say get 10s, 20s, and 30s. Again, this one is going to be a little tricky to give a blanket recommendation for all, but feel free to contact me and send me your questions! I’ll do my best to answer.
How to Pick Dumbbells – Which Brand? Which Type?
Again, like many other questions in the fitness world, the answer to which brand and which type is, IT DEPENDS. Your home gym situation will drive how you pick your brand and type but here are a few things to think about. How much space do you have? How big you going? What’s your budget? What type of floor will you be training on?
If you have a lot of space AND you’re going big in your home gym, I would recommend getting the full rack with lots of options. This rack is expensive but it’s the total package. Again, big tradeoffs here. The pro is this set gives you all the weights you need and the con of course is that it is expensive!
Used Weights Are Cheaper and Last Forever
As you’re outfitting your gym, please don’t let cost be a prohibitive factor. It is absolutely not necessary to buy brand new dumbbells! When I first started pulling together equipment for my home gym, I could not afford a big shiny new matching set. So I pieced my options together, one misfit set at a time, from thrift stores, garage sales, craigslist, all kinds of random places. Dumbbells, especially those made from some type of metal composite will last and be useful for years and years.
Where Will You Use Them?
The final question to ask yourself is, where will you use them? Are you using them in a garage with a concrete floor? Or are you using them inside your home, in a room with nicer floors like hardwood, tile, or carpet? If you’re in the garage – get whatever! Who cares. You can’t hurt a garage floor. If you’re going more towards using them in your home, you may want to consider the rubber coated dumbbells, which will be a little kinder on your floors. I worked with a client in her home once that had set up a small home gym in an unused extra bedroom, which had lovely carpeting. In order to not destroy the carpeting, she laid out a few of these rubber gym tiles that formed a rectangle shape that was the perfect size for her and her equipment. The gym tiles protected the carpet and were relatively affordable too!
Mats
Mats are pretty simple to pick and highly recommended you get at least one really good one. If you are working out in the garage on a hard floor, a mat will be crucial for cushioning your back, hands, or stomach when you are doing exercises on the ground. I like a slightly squishy mat for my ab work, and other resistance training moves on the ground. I prefer a thin, sticky mat for stretching. I have several of both types in my garage gym and this is definitely one I would recommend buying new!
Bands are a must for garage gym equipment to have for any fitness program because they make more movement patterns possible at home. There are 3 types specifically I have in my garage gym that give me a ton more options to program into my workouts. These different are types are the short loop band, the bands with handles, and the long loop band.
Short loop bands, handle bands, and long loop bands
I like the short loop bands especially for hip abduction (sideways motions moving outwards) drills. I like the bands with handles for things like seated rows, band pull aparts, and lat pulldowns. Finally I like the long loop bands for assisted pullups and stretching assists. Being able to use a band to help me with pullups has really helped me improve my upper body strength, number of real pullups I can do, and helped me simply build confidence that I could get better at this move that has always been difficult for me.
Pullup/Chin-Up Bar: Essential Equipment for a Balanced Upper Body
Whether you’re a fitness enthusiast or just beginning your journey, a pullup or chin-up bar is a must-have addition to your garage gym equipment. This simple but versatile piece of equipment offers a wide array of exercises that can contribute to a well-rounded and balanced upper body workout.
Types of Pullup Bars Pullup bars come in various forms, from the basic door-frame models to more advanced setups integrated into squat racks. At my home, we’ve thrived with just a simple pullup bar that fits on virtually any door frame, and it’s been serving us faithfully for over a decade.
Why You Need a Pullup Bar Having something higher than you to grab onto isn’t just convenient; it’s essential for certain types of exercises:
Vertical Pulling: This unique movement pattern complements other upper body exercises you can perform at home, such as pushing, pressing, and rowing.
Versatility: Whether it’s traditional pullups/chin-ups, band-assisted pullups, or lat pull-downs using a handle tube over the bar, these exercises all play a crucial role in building a stable, balanced, and sculpted back.
The Benefits of Owning a Pullup Bar Here’s why you should consider adding a pullup bar to your fitness routine:
Accessibility: You can train anytime you want, without needing to leave the comfort of your home.
Affordability: With various models available, from basic to advanced, you can find something that fits your budget.
Effectiveness: The pullup bar targets muscles that might otherwise be neglected, ensuring a comprehensive upper body workout.
A pullup/chin-up bar is more than just a convenient tool; it’s a fundamental part of a well-rounded home fitness routine. Simple, yet effective, it offers a range of exercises that help you achieve a harmonious upper body. If you’re aiming for a stable, balanced, and aesthetically pleasing back, don’t overlook this essential piece of equipment. Invest in a pullup bar, and you’ll be pulling yourself towards a stronger, more confident physique.
Foam Roller: The Secret to Longevity
Foam rolling is not just a tool, but a powerful ally in maintaining physical well-being. This simple and affordable device has become my go-to solution for keeping muscles and connective tissues in peak condition, acting as my personal masseur, available 24/7.
What is Foam Rolling? Foam rolling is part of the broader practice known as self-myofascial release. Using a lacrosse ball for certain tight muscle groups helps too. It involves applying pressure to muscles and fascia (connective tissue), triggering a relaxation response. It’s a self-administered, free massage that you can enjoy anytime, anywhere.
Versatile and Effective The applications of foam rolling are incredibly versatile:
Warm-up: Prepare your muscles for exercise, enhancing flexibility and mobility.
Recovery: Soothe tired muscles after a demanding workout to promote faster healing.
Daily Use: Whether it’s a part of your morning routine or a relaxing ritual before bed, foam rolling can be integrated into your everyday life.
I’ve found bedtime rolling particularly effective. It doesn’t just help me unwind and calm my nerves, but it also massages my tissues, increasing blood flow, and providing the nutrients and building blocks necessary to repair muscle tissue as I sleep.
An Underrated Strategy Despite its many benefits, foam rolling remains one of the most underrated strategies for staying flexible, mobile, and injury-free. Easy to use and beneficial for all, it truly deserves a place in everyone’s fitness regimen.
In short, a foam roller is more than just a tool; it’s a companion on the path to a healthier life. Whether you’re an athlete or just someone looking to enhance your physical well-being, consider adding foam rolling to your routine. It might just become your secret weapon for longevity, too.
Takeaways
Acquiring great garage gym equipment does not have to be complicated or cost thousands of dollars! You can pull it together a piece or two at a time and adapt your selections to any variety of space, budget, or interests. The most important thing is that it has to work for you!
Affiliate Disclaimer
Disclaimer: This post contains some affiliate links, which means that I make a small commission off items you purchase at no additional cost to you. I only recommend products I know and use personally!
We’ve all been there. Staring at the gym equipment, feeling utterly lost, unsure of what those intimidating machines do, or how many repetitions to execute. A common scenario, isn’t it? This is where a personal trainer can completely change your fitness experience. Hiring a personal trainer can help you get better results, in less time, and with a lot less stress. Here are the top 10 reasons why you should invest in a personal trainer to get better results.
Why You Should Work with a Personal Trainer
2. Personalized Workout Plan
A personal trainer tailors your workout plan to your specific goals and abilities. Unlike a generic program, this personalized regimen takes into account your current fitness level, your health conditions, and your goals, ensuring a safe and effective routine.
3. Correct Technique and Form
Imagine spending hours in the gym, only to find out that your technique was wrong, leading to minimal results or even injuries. A personal trainer ensures you perform each exercise with proper form, maximizing the outcome and reducing risk.
4. Motivation and Accountability
Staying motivated and committed to a workout routine can be challenging. With a personal trainer, you have a dedicated professional who provides encouragement and holds you accountable, keeping you on track to reach your fitness goals.
5. Efficient Use of Time
Trainers create highly efficient workouts that provide the maximum benefit in the least amount of time. They keep you focused, pushing you to make the most out of your workout time, making them perfect for people with busy schedules.
6. Handling Plateaus
Hit a fitness plateau? No problem. Personal trainers use their expertise to modify your program, ensuring continued progress when your results have stalled.
7. Enhancing Mental Health
Exercise is beneficial not only for physical health but mental health as well. Trainers can help develop workouts that release the maximum amount of endorphins, boosting your mood and overall sense of wellbeing.
8. Overcoming Excuses
Ever found yourself justifying skipping a workout? Personal trainers are great at combatting self-sabotage. They help you overcome obstacles and excuses, maintaining your focus on the end goal.
9. Education and Nutritional Guidance
Trainers provide valuable insights into the relationship between nutrition and exercise. They can guide you on how to fuel your body optimally for your workouts, promoting overall health and faster results.
10. Investing in Yourself
Hiring a personal trainer might seem like a luxury, but it’s truly an investment in your health and wellbeing. With their support, you can attain not only your fitness goals but also gain confidence and a new perspective on life.
Conclusion: The Value of Personal Training
Personal trainers are far more than just gym guides. They provide a comprehensive and individualized approach to health and fitness, offering invaluable support, guidance, and motivation along your journey. The experience with a personal trainer transcends the physical—it impacts every aspect of your life, enhancing mental resilience, boosting self-esteem, and promoting a sense of wellbeing.
When you invest in a personal trainer, you’re investing in customized care and expertise tailored to your unique needs and goals. It’s more than a financial decision—it’s a life-changing one. So, why not take the leap? Embark on your fitness journey with a personal trainer today, and watch as they help transform your life. After all, when it comes to our health, we deserve nothing less than the best.
“A journey of a thousand miles starts with a single step” – Lao Tzu
Thinking about doing your first obstacle course race? Go for it! Obstacle course racing is a very fulfilling and rapidly expanding sport today. OCR is reeling folks in from all walks of life, ages, and fitness backgrounds. From a wide spectrum of distances to diverse course types, the world of obstacle course racing has something to offer everyone. The purpose of this article is to give you advice on how to prepare for an obstacle course race.
What is an Obstacle Course Race?
An Obstacle Course Race (OCR) is a multi-faceted athletic event where competitors run a certain distance while tackling a series of exciting challenges along the way. These dynamic races can be set in natural or rural landscapes, threading through rugged cross-country trails, or within the urban heartbeat in concrete-jungle stadiums.
The distances? They can span anywhere from a short 2 miler to a grueling 15, with some “ultra” events pushing the envelope even further. The intrigue of an OCR lies in the diverse obstacles that test your mettle, from scaling towering walls and hauling heavy weights to wriggling under barbed wire.
With hundreds of obstacle types, each OCR brand and course brings its unique flavor to the table. Whether you choose the valiant Spartan, the gritty Tough Mudder, the daring Warrior Dash, or any of the other thrilling races, you are guaranteed a phenomenal mind-body challenge. An OCR nudges you out of your comfort zone, testing your limits and pushing your willpower.
Why do an OCR?
You might be wondering, “Why should I swap the cozy embrace of my couch and climate-controlled living room for the muddy trenches, tire flips, wall climbs, and the miles of running that come with an Obstacle Course Race?”
I hear you. I found myself pondering the same question preparing for my first OCR. However, let me reassure you – there is magic in the mud. 15 races and counting later, I can attest that outside of your comfort zone is where the magic happens. OCR is more than just a physical event; it’s an exploration of your tenacity and resilience. It’s about pushing your boundaries and discovering strengths you never knew you possessed. Yes, it’s demanding and strenuous – but this challenge is truly valuable simply because… when you finish an OCR, you feel like you can do anything! You take that inspiring and transcendent feeling back with you to your everyday life and that my friends, is why we do OCR.
So, are you ready to prepare for an obstacle course race?
Pick a race and sign up! Do it today! Get it on the calendar and backwards plan your training to get ready for it.
Start training! Ideally you want to give yourself a few months to prepare. On the cardio side, build up your mileage slowly, aiming to peak a week or two before race day. On the strength side, be sure to include total body resistance training and exercises specifically for grip strength.
Train like you’re going to race. For the running piece, train on terrain that’s similar to the course. If you are doing a race on trails, find some trails to train on and break in your trail shoes as soon as possible. I highly recommend getting trail shoes because they tend to be a little firmer than street running shoes and also have lugs, which provide grip on rocky or slippery surfaces. If you are doing a stadium race, go run STAIRS at least once a week during your training plan.
How many days a week to train? This will vary depending on your fitness level and schedule but remember consistency is key. Aim for at least 2 strength sessions and 2 runs per week to help you get race ready.
Taper a few days before race day. When you get to race week, it can be helpful to include a taper, or a purposeful break, as you’re approaching the big day. This will allow your body to recover and replenish as you get ready for the max effort day.
Finally, get out there and go for it! Putting an OCR on your calendar is an awesome way to hold yourself accountable to getting in your workouts each week because it gives you a purpose and a reason to get moving. There is no one right or wrong way to prepare for an OCR but consistency is the key no matter who you are or what type of race you’re getting ready to do. Being consistent in your training allows to keep taking steps forward towards keeping your mind and body healthy and well for the long run too!
Most any trail running shoe will do. Find one that feels good and also has some good treads, aka lugs. Some trail shoes are tailored more for cold or hot weather, so be sure to do just a little bit of research to get the right ones for you. My go to trail shoes for the last decade have been from a brand called Salomon. I like the lace up technology (never comes untied) and ability to bundle the lace clip into the shoe. I also like the firmness of the soles and the extra grippy lugs.
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Ever used the “gym is too far away” excuse? Well today, we’re going to specifically destroy that excuse and teach you how to create your own awesome garage gym. Save time by never commuting to the gym again and also avoid the crowds and waiting in line for equipment. Once you break even on the initial investment of equipment, you’ll even save big money in the long run on monthly membership fees. Don’t feel like you have to buy it all at once though! If you can get just a few minimal pieces, you can get started immediately, and then gradually build it up over time. Time to create your own awesome garage gym at home!
where the mf magic happens
Visualize Your Fitness Goals
First thing’s first! You need to visualize your fitness goals. Are you looking to bulk up, enhance endurance, or simply maintain a healthy lifestyle? Identifying your objectives will help you determine the type of equipment you need and how to design your gym.
Pick the Right Equipment
Once you’ve got your goals in place, it’s time to fill your garage gym with the right equipment. There is seriously no right or wrong way to do it and remember, it can be done in phases! You can start with just a piece or two and gradually add more, like we did!
Bare Bones – The Minimalist Garage Gym
At minimum, acquire some versatile free weights such as dumbbells, kettlebells, and/or medicine balls. You should also get a couple of decent mats for floor work and abs. You can put together a very solid functional fitness routine with just those minimal yet versatile pieces of equipment!
Bigger Bones (and glutes) – A Beefier Set Up
If you have the room and the budget for it, the next piece of equipment that would make your garage gym even more awesome is a squat rack with a pullup bar at the top. Add in an adjustable incline bench and your workout options just multiplied dramatically. With just one barbell and a few plates, you can really get after it.
Admittedly, this can be an expensive upgrade so do yourself a favor and check out local thrift stores, craigslist, or facebook marketplace. If you want to buy new and are not in a rush, keep an eye on sales as many sporting goods stores and gym equipment companies will run sales periodically.
Also keep an open mind about buying used! Squat racks, barbells, and iron plates last forever! Sometimes you can get a great deal when people are ready to unload theirs. I got lucky once when a friend of mine decided to dissolve the gym side of his martial arts business and he sold me a barbell and a full set of bumper plates at a fraction of the original cost!
Cardio Pros and Cons at Home
Having some form of cardio equipment at home certainly has its perks! The recent popularity surge of Peloton clearly indicates that people are enthusiastically embracing the chance to experience that cardio endorphin rush from the comfort and convenience of their own homes. So why wait? Bring the cardio opps to you!
One of the admitted cons of cardio equipment however, is that it is expensive and kind of a pain to maintain. When you pay for a gym membership, your monthly dues help cover the servicing and maintenance of all the treadmills, ellipticals, bikes, stair climbers, rowers, etc. If you invest in one or more of these pieces of equipment for your house, please remember they are a huge, sophisticated machine like a car or pool that sometimes needs a special electric power source as well as preventative maintenance! Gyms usually have a company on call that comes out to fix the machines as they break down but also 1-2x a year to perform service and maintenance on them.
From personal experience I have found that the rowing machine, such as the Concept 2 erg, is the best cardio equipment for the home garage gym for a few reasons. First, it doesn’t need to be plugged in so it doesn’t draw power or need a special outlet. Second, it doesn’t require a lot of maintenance. We purchased the oil from the manufacturer and wipe the tracks down with a lightly oiled rag a few times a year. Finally, when not in use, you can stand it up and park it against a wall or in a corner to free up floor space.
Bells and Whistles
The bells and whistles of a garage gym are the items that are nice, but not necessary. Gradually as your garage gym comes together, you can add more pieces. Rome wasn’t built in a day, and neither will your garage gym be. If you have the space, the interest, and the budget, you can gradually assemble a pretty badass space customized just to your needs and preferences.
My Own Garage Gym Journey
We have been building our garage gym for almost two decades, and back when my husband and I were both in the Army, we started our collection with just a couple of kettlebells, a couple mats, and a mismatched batch of dumbbells. Those workouts I did with that basic equipment got me through some tough times though, when my husband was deployed and I had two little kids at home! I could go down in the basement while they were asleep and at least do something, anything to move my body with some resistance and creativity.
Like I said above, kettlebells last forever! I still have the original kettlebells that we got back when our kids were babies and now they’re picking colleges!
We were also lucky to have acquired most of our pieces before the pandemic lockdowns and subsequent gym closures. I hosted fitness clients, lots of friends, and worked out with our kids in our garage for many months during that time of uncertainty. I will always keep at least some of the most important pieces no matter where we go or move next.
Build It in Phases
Over the years, we added on equipment piece by piece. Some of it we got from thrift stores. Other pieces came from a friend’s business that was downsizing. We got the squat rack on sale around the holidays from a sporting goods store. And just a few pieces we ordered outright, full price, from the company, such as our Concept 2 indoor rower (C2 erg), Rogue box, and sandbags. Here is a list of the equipment we have acquired in a 15+ year journey of building our garage gym across 5 military moves:
Random ass sets of dumbbells and kettlebells, acquired from friends, craigslist, etc. Buy used! They last forever! No need to spend full price on these items!
Balls – sand balls, slam balls, various sizes and weights
Light, medium, & heavy sandbags
Battle rope – bought used
BOSU ball and stability ball
Heavy bag + boxing gloves
Full set of long bands with various resistance levels (for assisted pullups) – always buy bands new! They don’t last forever and need replacing periodically anyways. Never use bands that are showing signs of wear or tiny tears.
Random ass pieces – pushup handles, pulley rope attachment, airex pads, etc.
Design Your Space
With the equipment sorted, now comes the fun part: designing your garage gym. Remember, your gym should not only be functional but also inspiring. Arrange your equipment wisely to maximize space. We’ve moved all our pieces around a few times to find the set up that maximizes floor space and functionality. A mirror on one side can help with form, and adding some motivational posters or race medals can set the right mood for your workouts. We have a bunch of posters, flags, motivational quotes, and medals hanging around but this Arnold poster is the favorite. Make your space cozy and let it be a place that you feel cozy in to spend some time and be motivated!
Arnold Conquer Garage Gym Motivational Poster
Regular Maintenance
A garage gym requires just a little bit of regular maintenance. Since it’s just you and your family and friends, there will be less wear and tear than in a highly trafficked gym, and as a result – fewer germs. Still it’s good to add a container of antibacterial wipes or keep an antibac spray bottle with an old rag handy to keep your equipment clean. Check for wear and tear, and keep an eye on bands and other soft equipment. Maintaining a clean and functional gym will keep you safe and enhance your workout experience.
Closing Thoughts
And there you have it! Creating an awesome garage gym doesn’t have to be a daunting task. With the right goals, equipment, design, and safety measures, your garage can come together over time to transform into a perfect private fitness sanctuary. You’ll never be able to use the “gym is too far away” excuse ever again!
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5 Common Excuses for Not Exercising and How to Overcome Them: Your Path to a Healthy Lifestyle
It’s human nature to make excuses some time, especially when it comes to exercising, which may not always feel like an urgent necessity compared to our other responsibilities. But we’re here to inject a dose of positivity into your fitness journey and to arm you with the ammunition needed to squash those excuses. So, here are five common excuses for not exercising and how to beat them.
1. “I Don’t Have Time”
The go-to excuse for many of us, the ‘lack of time’ argument, can seem valid amidst our busy lives. However, as the saying goes, “you will never ‘find’ time for anything, you must make it.” Research shows that just 30 minutes of exercise a day can make a huge difference to your health and energy. Make the time. It’s always worth it. So let’s normalize making time. Normalize putting your workouts on your calendar. It’s important to set aside time for workouts. That’s the only way it’s going to happen!
2. “I’m Too Tired”
Long hours at work can leave you feeling drained. The paradox is, regular physical activity can actually boost your energy levels, which would help you feel better and productive at work. Exercise also promotes better sleep and releases endorphins, the body’s natural mood lifters. Anything is better than nothing. If you are trying to work out through fatigue, even gentle activities like walking or yoga are absolutely worth the effort.
3. “Exercise is Boring”
The image of a monotonous treadmill run or a repetitive gym routine can deter anyone. However, exercise doesn’t have to be boring. Explore different activities until you find something you enjoy. There are so many different new methods to try. Check out a spin class or visit a boutique training gym such as Orange Theory. Dance through Zumba or Jazzercise or invite a friend to join you for a jog or walk every week!
4. “I’m Not Seeing Results”
It’s easy to get frustrated when results aren’t immediately noticeable. But fitness isn’t an overnight transformation. Progress is measured in months and years, not days and week. Stick with i! A healthier body, improved energy levels, better mood – these are gradual changes. It’s crucial to stay consistent and focus on these small victories like getting to the gym consistently.
5. “I Don’t Know How to Start”
Starting a new fitness routine can be daunting, but remember, every expert was once a beginner. There are countless resources available online and fitness apps that guide beginners. Local gyms and outdoor bootcamps often offer entry-level classes too. Consider hiring a personal trainer to get started. The most important thing is to take that first step.
The journey to fitness might seem like an uphill battle, but remember, it’s just one step, one workout, and one day at a time. So, the next time an excuse pops up in your mind, you’ll know how to combat it.
