Category Archives for "Fitness"

25 Really Good Reasons To Get In Shape Today

If you asked most people why they want to get in shape, the answer you will most likely get is, wanting to look good and being healthy. Getting in shape is not just about awesome looks and good health. There’s also the mental aspects that goes along with the physical.

When you work towards your goal of getting in shape, you look at things differently than you would when you were out of shape. You have a different perspective on life and how you should live it.

There are many reason why you should get in shape today, but below you will find my 25 top reasons to do so. After reading them, I’m sure you will have more motivations to want to get started on your fitness journey.

1. You’ll build up your immune system

Studies have shown that if you are looking to build up your immune system, then exercise is a great way to go. There’s a reason why people who exercise often, tend to always be in good health. They are always making sure they are taking the necessary steps to help improve their body. By eating the right foods, making sure they get enough sleep, and of course training their bodies.

2. You’ll have better sleep

I’m in no way saying that exercise will guarantee you better sleep every night, cause lord knows I’ve had my sleepless nights, and I exercise often. But when you make the decision to get in shape, you make sleep more of a priority in your life.

In order to get in shape, you need to have effective workouts. In order to have effective workouts, you need to be well rested. So once you make the choice to get in shape, you will notice how better your sleep will be going forward.

3. You’ll understand how your body works

There are so many aches and pains we deal with in life. Sometimes we chose to ignore it because we don’t care enough. When you start focusing on getting in shape, you know these pains can be an obstacle when trying to reach your goals.

So you start to learn and pay more attention to what your body is telling you. Depending on the severity of the pain, you make an effort to research it without the attention of a specialist. Thus helping you be better prepared when it comes to dealing with any aches you may feel in the future.

More Reading: Top 10 Habits Of Insanely Super Fit People

4. You’ll be more optimistic about life

Being optimistic is about feeling good. When you feel like crap, it’s hard to want to be optimistic about anything. When you decide to get in shape, regardless of what’s going on in your life, for some reason, you always seem to find the positive in any situation.

5. You’ll develop self-discipline

Getting the body you want takes a lot of discipline. Few people look great just relaxing on the couch eating a bag of chips. Looking great takes hard work and motivation, and making the choice to get in shape will help give you this. You will develop better habits in the way you eat, sleep and move.

6. You’ll enjoy being outside more

Getting in shape takes a lot of hard work, so why not show it off when you can. Being out in the sun is not only good for you physically, but also mentally. People that enjoy being outdoors, tend to be a lot happier in life.

7. You’ll develop confidence

What better way to get confidence than by being happy with what you see in the mirror every day. Knowing that you are putting in the effort to work on bettering yourself is something to feel good about. This gives you the motivation you need to feel like you can do anything in life.

More Reading: 8 Killer Bodyweight Exercises To Build Muscle Quickly

8. You’ll be able to enjoy cheat days without guilt

Getting in shape is not about being unable to enjoy the foods you love, it’s about being responsible. For many people, their cheat day is every day. When deciding to get in shape, you can indulge a bit and not feel guilty afterwards.

9. You’ll have improved relationships

Being in a successful relationship takes a lot of hard work and patience. There are many reasons why relationships fail, and insecurity is one of the biggest reason. Not feeling like you’re good enough can cause you to sabotage your relationship without you even knowing it.

Getting in shape will allow you to develop more confidence and take away some of those insecurities you may have about yourself. Leading to a better understanding of how to manage your relationships going forward.

10. You’ll inspire others to do better

Those around you will notice how healthy you’re looking and will want to know how you do it. Not only will you be doing good for yourself, but for people you care about like friends and family.

11. You’ll feel life is a little bit easier

Because of your positive outlook in life, you will notice that things start to get a bit easier. Like walking up the stairs isn’t a struggle. Doing chores around the house isn’t such a workout. Even playing with the children is fun for you again.

More Reading: Top 5 Core Exercises To Boost Your Abs

12. You won’t be bored as much

When it comes to fitness, there are so many workouts to choose from. Whether it’s spinning, kickboxing, or yoga, you will be sure to find something you like. Don’t be afraid to try new things as doing something you really enjoy is key to staying motivated.

13. You might have more money

Healthcare costs is one of the biggest expenses many people face today. Getting in shape today means less visits to your doctor saving you a lot of cash. Yea you might have to join a gym or pay to eat healthy, but it’s all worth it when it comes to your health.

14. You’ll want to set more goals

The great thing about getting in shape is tracking your results. Whether you are trying to cut down on your running time, or looking to increase your strength in the weight room. You will find yourself setting new goals for you to accomplish. This is a great way to keep yourself motivated throughout the process.

15. You’ll have improved posture

People that are in shape, work on their core. Having Core strength is helpful when it comes to improving your posture. You will notice that as you focus more on getting in shape, you will find yourself standing and sitting tall.

16. You’ll have a longer life

Getting in shape is about improving your quality of life. So naturally by doing this, you can in fact increase your lifespan.

More Reading: 5 Awesome Moves That Will Sculpt Your Entire Body

17. You’ll have a stronger heart

With so many people at risk of heart disease, it’s important to make sure the heart stays healthy. Exercising regularly is a great way to do that.

18. You’ll feel ready to take on the world

With all this new-found confidence, you’ll feel like you’re unstoppable. You might want to try out new things like rock climbing or hiking. With your new added strength and endurance, accomplishing these activities will feel possible

19. You’ll meet new people

Because of your active lifestyle, you will want to meet people who share your sense of healthy living. You will meet people who will help motivate you to stay disciplined.

20. You’ll have increased endurance

Getting in shape is always tough in the beginning, but it gets easier as you stay consistent. You will notice doing things like walking up the stairs, or taking a walk around the park is much easier. You will notice that these things don’t make you as tired as they used to.

21. You’ll recover faster

Because of your built up immune system, you will notice that even when you do get sick, the recovery is much quicker. Even recovery from any type of surgery happens much quicker. This is what building up the body does for you.

22. You’ll have less chronic pain

You will notice things like lower back pain going away due to increased core strength. Also strengthening other muscles give you better support overall.

23. You’ll be stronger emotionally

You will be stronger emotionally as you put your body and mind through the stresses of exercise. Thus helping you learn how to deal with it better.

24. You’ll look and feel younger than your friends

Your friends will start to wonder how you always look and feel as young as you do. With increased energy and healthy eating, your glowing skin will thank you.

25. You’ll be more active

With increased energy comes more activity. Because of your motivation to maintain this healthy lifestyle, you will find yourself wanting to be more active.

8 Valuable Benefits of Exercising At Night

Many people will tell you that there are way more benefits to exercising in the morning compared to at night.  Although this may be true, some people’s bodies just don’t respond well to waking up early in the morning.  Not everyone functions the same way.

If you find yourself having much more energy at night, then that’s when you should go.  In order to have an effective workout, you need to make sure you are both mentally and physically up for it.

For those of you who struggle waking up early in the morning, knowing what works best for you is key.  After going through my list of valuable benefits of exercising at night, I know you will have a better understanding of how your body feels during late night workouts. Thus leading to more effective workouts going forward.

1.  No Early Mornings

alarm clock

I truly commend anyone that is able to get up at the crack of dawn and get their workout in.  Unfortunately I am not one of those people.  I like to go to sleep late at night, so waking up early would definitely take away from me getting my 6-7 hours of sleep every night.  Especially when I believe it’s more important to get enough sleep instead of sacrificing that sleep for an early morning exercise.  Some researchers would agree as well.

2.  You Get To Avoid The Rush At The Gym

people running

If you’ve ever been to the gym early in the morning, or right after work, then you know how crazy it can get.  There is no better way to lose motivation at the gym, then seeing a crowd of people on your machine.  What makes going to the gym late a night so great is you don’t have to worry about that.  You have all the peace and quiet you need to focus on your workout.  Along with the space since there are very few people there.

3.  You’ll Have More Energy

person jumping

You’ll be surprised at how much energy you have working out at night.  If you’re a night owl, then you know how tough it can be to wake up in the morning.  Fighting yourself every morning to go workout can be stressful and can lead to a less effective workout.

4.  You Can Take Your Time With Your Work Out

guy stretching

Unless you are waking up really early to go workout, you are always pressed for time.  Not only do you have to account for shower and breakfast after the gym, but you need to hope your machine is available.  This could really kill your workout flow and get your day started on the wrong foot.  Exercising at night allows you to take your time since machines are almost always available to use, and you don’t have to be anywhere right after.

5.  Great Way To Unwind From A Long Day

person resting on floor

Exercise is a great way to relieve stress, and what better time to do that than right after work.  If you are someone that has a very stressful job, going to the gym at night can help make sure you end the day in a good mood.

6.  Opportunity To Meet New People

two people running together

For some reason, late night gym goers seem to be a bit more social when it comes to working out.  This may be due to not having to rush their workouts to make it into work on time like early morning gym goers have to.  So if you consider yourself a social butterfly that likes meeting new people, then a late night gym session is a great opportunity to be social.

7.  You Feel A Sense Of Accomplishment

woman smiling

Getting in shape is hard enough.  So finding time to workout at night is a great way to finish the day off on a good note right before heading to bed.

8.  Better Sleep At Night

person sleeping

It is true that for some people, exercising late at night can get the blood flowing causing you to not be able to sleep right away.  But for some, all the energy that was exerted during that workout can be a great way to fall asleep quickly.

Top 5 Core Exercises To Boost Your Abs

top 5 core exercises to boost your abs

Having a strong core is one of the most important components when it comes to fitness, yet so many people neglect to work on it. I know it may not be the most popular exercise in the world, but having a strong core has so many benefits to it. A Strong core leads to better balance, stability, explosiveness and support.

Although you may not be able to see the difference right away, I promise you will feel it. Those that suffer from low back pain, having a weak core could be a main reason for that.

So if you’re looking to improve your workouts greatly, then strengthening your core is a must. Below are 5 simple exercises that will not only give you better looking abs, but also give you better workouts overall.

1.  Planks

Maybe the king of all workouts. Planks are a great way to really strengthen your core. Now there are two versions of planks. You can do either a high plank or an elbow plank.

  • You first want to start off on all fours. With either your hands to get in position for the high plank, or on your elbows for the elbow plank.
  • Make sure you shoulders are directly above your wrists or elbow and that they are shoulder width apart.
  • You want to extend your legs all the way where your toes are slightly bent.
  • Make sure your back is flat and aligned from head to toe.
  • See if you can hold it for about a minute or as long as you can. Try to do this 3 times.
  • For added resistance, try adding some weight with either a weighted vest, or weights at your local gym.

2.  Donkey Kicks

Great exercise for not only working out the core, but also your glutes.

  • You want to start off on your hands and knees. While keeping your back nice and straight.
  • Starting with the right leg, bring the right knee up towards your chest, then extend it all the way back.
  • As you extend your leg, make sure to squeeze your glutes together to really feel the burn.
  • Try doing about 15 reps without having your knee touch the ground. Then switch to the other leg.
  • If you need more resistance, try using ankle weights to really amp up the intensity.

3.  Russian Twists

This exercise requires a bit of balance so make sure to take your time.

  • Start off in the sit up position.
  • Lift your feet up and cross them together as you maintain balance.
  • While your feet is in the air, have your hands go side to side as you try to touch the floor.
  • For added resistance, try using a medicine ball as you try to touch the floor with it.

If you find it too difficult to keep your feet off the ground, try the exercise with feet on the ground until you can.

More Reading: Perfect Fitness Ab Carver Pro vs The Ab Wheel

4.  Body Weight Squats

You may not think squats require much core work, but you would be surprised how much having a strong core can improve your squats.

  • Make sure to start of with your feet at least shoulder width apart.
  • As you make your way down to a squat, you want to make sure to keep your back straight and chest facing forward.
  • Hips should be parallel to the ground and your knees not too far past your knees.
  • Make sure your heels are flat on the ground and not on your toes.

As you are performing the squats, make sure to inhale on the way down, and exhale on the way up. If you find that your chest faces the ground during the squat, it may be due to a weak core and tight hip flexors. So just be aware of your form.

5.  Mountain Climbers

Not only are mount climbers great for the core, but also give you a good cardio workout as well.

  • You want to start off on your hands and feet. As if you were about to perform a high plank.
  • Make sure your back is straight, core is engaged and butt is not in the air.
  • Again, shoulders are directly above your wrists and about shoulder width apart.
  • Starting off with the right leg, you want to bring the right knee up towards the chest and foot off the ground.
  • As you go to bring that right leg back, you then bring the left knee up towards the chest with your foot off the ground.

For some, this exercise could be a struggle due to coordination, but make sure to take your time until you get used to it.

10 Ways To Have The Most Effective Workouts

The most effective workouts is when the full body is being put to work. Effective workouts are usually fast, intense and stress the muscles until fatigue sets in. You reaching your fitness goals are dependent on how hard your work.

If your goal is to burn fat and build muscle, then performing the right workouts will be key. Regardless of which workouts you choose, if you are consistent, you will get the results you’re looking for.

So which workouts are more effective when it comes to helping you reach your goals? Below are my 10 ways to have the most effective workouts and help you get results.

1.  Make Sure You’re Rested

make sure you're rested

There’s nothing worse than trying to perform an intense workout when the body is tired. Not only will you have a sub par workout, but you can risk major injury. Also, a tired mind is a great way to make excuses to skip out on a workout. So making sure you get a good night’s rest and are eating throughout the day, will ensure you have the energy to get through any workout.

2.  Keep The Body Moving

keep the body moving

The more energy you exert, the more calories that are burned. So making sure whatever workout you are doing, the body is constantly moving. Even if you have to rest, Making sure the time you are resting is minimal. At the same time, make sure to listen to your body. If you feel light headed or feel any pain during your workouts, rest as much as you need until it stops.

3.  Stress All Major Muscle Groups

stress all major muscle groups

Full body workouts are effective because they stress all major muscle groups. When you build muscle, the body has to expend a lot of energy to maintain those muscles. Thus more calories are being burned. The main muscles you want to focus on are the largest muscles like the chest, back and legs.

4.  Don’t Be Afraid To Use Weights

don't be afraid to use weights

Healthy eating will help you lose the weight you want, but lifting weights helps you sculpt the body you want. Weights allow you to increase the intensity of your workouts by giving your muscles more resistance. This causes your body to work that much harder, thus helping your burn more calories.

5.  Try Supersets

try supersets

Supersets are great because they allow the body to not only keep moving, but also hit more muscles within a workout. When supersetting, make sure you are not hitting the same muscle groups. For example: doing pushups (chest, triceps), and seated rows (back, biceps) is a good exercise working out two different muscle groups.

6.  Try Circuit Workouts

try circuit workouts

Nothing keeps the body moving like a circuit workout. In order to make this work, you need to make sure you plan out your workout. Grabbing all the equipment you need so that you can move quickly through your workout is important.

7.  Add Instability To Your Life

add instability in your life

Doing an exercise on one leg or arm is a great way to increase the difficulty and workout other muscles in your body. Bosu balls are a great tool to use if you’re looking to bring some instability to your life.

8.  Stay Hydrated

stay hydrated

Making sure you are hydrated should go without saying. If you are going to perform a very intense workout, then you need to make sure your body is constantly hydrated for your body to function properly.

9.  Take Your Time

take your time

If you’re looking to really put your muscles to the test, try performing an exercise really slowly. I promise you will feel the burn and get great results from trying this. It may not be the most sexy thing to try, but the results can be amazing.

10. Join A Group

join a group

As a personal trainer, I notice that people tend to work harder when they know someone is watching them. Whether you’re with a personal trainer or in a group class, it’s human nature to want to perform your best when eyes are on you. So if you are someone that struggles with motivation, being surrounded by other people could be the boost you need for an effective workout.

Top 10 Exercises To Build Up Your Legs

Skipping leg day is a big no no for anyone that is serious about getting fit. We’ve all seen those guys who are built strong up top, but wear long pants to hide the twigs they have below. Your glutes and legs are the biggest muscles groups in your body, so making sure you work them out is key.

When you focus on building up your legs, you will notice how much better your body functions as a whole. Not only can you improve your stability, but you will find that performing daily routines like climbing the stairs so much easier.

So if you’re looking to improve the way your legs look, below are my top 10 exercises to build up your legs and get those muscles pumping.

1.  Squats


Squat exercises are a staple to building stronger legs. Not only are you building up those legs muscles, but you help burn more fat and increase testosterone afterwards.

2. Leg Presses

leg presses

If you’re looking to really push your legs to the limit, leg presses are a great way to do it. Leg presses allow you to really add on the weight and get the most out of your leg workouts.

3. Lunges


Lunges are a great way to really put your balance to the test. By having to focus on each leg at a time, not only will you be working out those quads, but also your glutes and hamstring muscles.

4. Cycling


There’s no wonder why cyclists have such muscular legs. Cycling is not only good for cardio, but it’s great for really building muscles in your legs. So if you have any biking or spinning classes at your local gym, don’t be afraid to give it a try.

5. Calf Raises

calf raises

Leg workouts wouldn’t be complete without calve muscles. They may not be the largest muscles when it comes to the legs, but you definitely notice great looking calves when you see them. They help fill out the legs nicely so don’t forget to work on them.

6. Hill Sprints

hill sprints

Hill sprints is a great workout for anyone that is looking to burn fat and build muscles in the legs.  I guarantee that after that first sprint, you’re quads will be begging for some rest.  Try 3-4 reps with about 90 seconds of rest in between.

7. Jump Squats

Not only will you be putting some major stress on your legs, but you will also get the heart pumping. Jump squats is an awesome total body workout to really help burn that fat and bring more definition to your legs.

8. Stairmaster

Climbing stairs shouldn’t be new to anyone. So you won’t be surprised when you’re feeling the burn after an intense workout on a stairmaster.

9. Bulgarian Split Squats

Like the Lunge, this requires a bit of balance. For beginners trying this, start off using just your body weight. As you gain more experience with it, holding weights while performing this exercise is a great way to bring up the intensity.

10. Deadlifts


One of the best exercises that requires good form. If you’re really looking to build up those legs, deadlifts will be sure to get your there. It’s important that you practice the form for this exercise as doing it wrong could cause serious injury to your lower back. But once you are able to master this exercise, the benefits are amazing.