3 REASONS WHY QUITTING ISN'T AN OPTION

We're at the start of a New Year, and for many, the beginning of those 2013 fit resolutions. By this time, it may not be all rainbows and sunshine like your horoscope promised . . . Whatever you do, don't quit! From the crowded gym to your extremely sore muscles, this too shall pass. As with anything — even the gym — pushing through the beginning is always the hardest part. Before you tell yourself that the old you was just fine, here are three reasons why you should (and can) keep going:

1. Sore? You're doing something right: Be more concerned if you aren't sore. Being sore is your body's way of adjusting to a new fitness regimen and letting you know that you're working hard. In fact, it is very common to still be sore a few days after your workout; this is called delayed onset muscle soreness, or DOMS, and is completely normal. Know that these aches and pains are just temporary and can easily be relieved. If the pain seems too intense or lasts longer than expected, make an appointment to see a doctor to ensure it's not an injury.
2. You still aren't seeing results? Breathe, results will come: It's OK — you just started! Patience is key. It often takes some time for your body to adjust to a routine before your transformation takes place. Although it can be hard, with time you will soon break old habits and your resolution will become a lifestyle. Once you get your routine down andstay consistent, you will start to see results.
3. Intimidated? Push through it with a friend: Starting anything new can be very intimidating. If you're starting to feel overwhelmed by your goals or the gym, take a step back and ask for help. A trainer can answer questions and show you around the gym, while a nutritionist can help you tackle a new diet together. Don't forget to get your friends involved — with a partner anything is easier!

Original article: from Fitsugar

Happy NEW YEAR

START THE NEW YEAR WITH A REVAMP OF YOUR FITNESS WARDROBE

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When was the last time you refreshed your fitness wardrobe? If you just hesitated, it's probably time for a New Year's cleaning — involving your workout drawer! Before you head to the gym in 2013, take the time to go through your gear: rearranging, revamping, and finding a new purpose for a few of those, ahem, stained white tees. Before you know it, you'll be rocking some of your old favorites and feeling like you just scored at a Lululemon sale — without spending a dime.

Keep these pieces in mind when you go to do a closet cleaning:

• Running shoes: Although there is nothing like a broken-in pair of kicks, a worn-down pair doesn't offer you the proper cushion or support needed for a long run. If you have a few old pairs around the house, put them to good use by recycling them or donating them to a charitable organization like Goodwill. If your shoes aren't ready to be retired, simply give them a wash, and they'll look like new in no time!
• Sports bras: Don't forget to consider undergarments, especially sports bras that stretch over time. Consider passing up bras that no longer fit — a truly supportive bra is essential!
• Tops and bottoms: This is where the cleaning gets serious. Consider everything you wear on a regular basis and the pieces you don't. Those worn-down leggings, holey socks, and sweat-stained tees make excellent rags for cleaning. If you just scored some new pieces over holidays, donate what you don't use to friends, family, or charity. Can't let go of those race shirts? Take your favorites and turn them into a quilt. Remember confidence is key. When you look good and feel good, it will reflect in all aspects of life — even your workouts.
• Gym bag: Clean out your gym bag, too! Toss those unwanted wrappers and organize those extra hair ties. .

Original article: from Fitsugar

GROUP CLASS: 4 TIPS TO FOLLOW WHEN YOUR INSTRUCTOR IS BORING

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We don't want to be too critical; group classes are fun. But when you grow bored of your instructor, it's easy to get distracted. They might be having an off day or running out of motivation themselves, so just make sure their energy isn't affecting you. Here are some quick tips to stay motivated all hour long and ward off the day dreaming. Since you are there to work out, keep your eye on the prize and don't lose that excitement.

 Focus on the music: While your instructor's cues are important for staying on tempo, choose your own breaks to focus on the music for motivation. For instance, if your teacher is counting down the reps or repeating the same cue over and over again, take a break from listening to them and open your ears to the lyrics to pump yourself up.

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Look at others: Your instructor should be demonstrating, but if they aren't, look at other strong students in class. Sometimes witnessing someone else's strength will make you step up your game and even correct yourself based on their excellent form. Take note of the advanced women around you and raise your bar a little.

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Zone in: When boredom strikes, think about the reason you're there. It helps to concentrate on your trouble areas in class to remind yourself to keep them engaged. There are mirrors everywhere in the studio, so use them to your advantage. Choose one muscle group per class that you want to make a change with and challenge it throughout the entire class.

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Set a date: Goals are fun. When you grow bored of your teacher and can't muster the energy to listen anymore, just think about an upcoming event you want to look good at. Having an end goal in mind will help you keep your head in the game and carry your workout to the best of your ability. Stay focused and stay engaged.

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If you're truly bored, try a new class! Do you ever come across boring instructors

Share your motivation tips with us!

Original article: from Fitsugar

HOW TO USE YOUR PHONE TO LOSE WEIGHT

Technology has made our lives easier, especially when it comes to holding us accountable. If you feel like you need a little extra encouragement to help you stick to your weight-loss path this holiday, you'll want to make sure you've got these techy tools in your arsenal and at the ready on your smartphone.

Food journal apps: It's easy to dismiss half a cookie here and a handful of M&M's there, but those nibbles add up. The best way to be aware of just how many calories you're eating is to keep a log of everything you eat. Online food journals make it easy; not only do they keep track of everything in one simple place, but they also give you accurate calorie counts so you don't trick yourself into believing that you've eaten way less than you think. Try MyFitnessPal, an iPhone and Android app that synchs with other body-tracking products and has a large database, so uploading your meal is a breeze.

Fitness trackers: Take the guesswork out of how many calories you've burned on the treadmill or how many steps you've taken today. Fitness trackers like the Nike Fuel, FitBit, or Jawbone Up not only motivate you by showing you in real time how close you are to reaching a goal, but they also help make things more realistic. Most include a free smartphone app so you can check your daily progress as you go along.

Never-ending playlists: Even if you love to exercise, working out to lose weight can sometimes be a chore. Without much-needed distraction, your daily calorie burn can be cut short because you're too bored to slog on. Fill up your iPod with your favorite dance-to-the-beat songs or check out one of our Spotify workout playlists so you always have something to push you through workout boredom..

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FOUR WEEKS NOTICE: HOW TO STAY FIT BEFORE CHRISTMAS

The weeks between Thanksgiving and Christmas can be tough for even the fittest folks. Cooler weather makes working out more difficult, and getting caught up in the hype of the holidays makes putting off a workout even easier. If you're ready to stick to your plan — and to not make getting fit your New Year's resolution for yet another year — then practice these tips.

It's Not a Cheat Month

Even though there's plenty of fun to be had, you've got to set limitations with yourself. Even though people crave comfort food during the Winter, you've got to continue to make healthy choices all December long. Plan ahead when you know you'll be indulging. And be sure to appropriately indulge so you don't end up binging on a big plate of Christmas cookies!

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Register For a Race

When you know that you've got a race on the horizon, you've got to train — there's no other option. Gift yourself a race from Active.com, and create a training plan that you can stick to. After all those long runs, you'll feel so much better about those holiday treats.

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Grab a Friend

When you're trying to focus on exercise and nutrition, that doesn't mean you have to skip out on seeing your friends. There are plenty of benefits to having a workout buddy, but it's especially helpful during a busy season. You'll be less likely to bail if it will mean letting down someone you love.

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Pencil It In

If you want to make time for a workout, then you've got to put it in your schedule. Without making the commitment to yourself, it's far too easy to put it off in order to do something else. Add a reminder in your office email, jot it down in your planner — whatever you have to do to make it work.

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Back Off That Booze

It's easy to get ahead of yourself at a holiday party. You're in the spirit of the season and knocking back a few drinks; you aren't necessarily paying attention to the amount of alcohol you've imbibed. In addition to keeping your mental clarity in check, cutting back on booze will help you feel less bloated and stick to your workouts.

If giving up all the alcohol isn't an option, then consider water-backing. After each alcoholic libation you consume, back it with an 8-ounce glass of good old H2O. Drinking booze dehydrates your system, and drinking water helps your body recuperate faster.

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Practice Portion Control

Healthy portion control is always important, and something as simple as a plate can help or hinder a healthy eating plan. Instead of looking for the biggest plate at the event, choose a salad or a dessert plate. Studies have proven that using a smaller plate helps with weight loss. Even at a big event, start off with something lighter at the beginning, like soup or salad.

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Grab a New DVD

With the colder, wet weather, it's difficult to leave the comfort of your warm home. If you find yourself staying in time and time again, add a new DVD to your workout repertoire. And choose something you'll actually use! 

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Rest Up

Studies show that people who get adequate amounts of sleep weigh less (and eat less) than those who are sleep-deprived, so make sure you get at least seven hours a night — especially when you're tired. Listening to your body is key in preventing sickness. There's nothing worse than having to cancel fun holiday plans because you've been running on empty for too long.

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HOW TO MAXIMIZE ENERGY FOR AN EVENING WORKOUT

Morning workouts may be better in many respects, but evening workouts could be just as good. Sometimes energy in the afternoons and evenings are lower and to make sure you check your workout off your to-do list for the day, here are ways to keep energy up in the evening.

Well-timed snack: Lunch is a distant memory by the time you're ready for after-work exercise, so snacks are in order if you want to have the energy you need for a good workout. But eating too much right before a workout can be your downfall as well. The solution? A well-timed, well-balanced snack of carbs and protein to help power through a workout; go for easily digestible carbs — like saltine crackers or raisins — if you're grabbing something right before you head out. 

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Water: Feeling sluggish? Dehydration could be the culprit. Make sure you stay amply hydrated all day — otherwise you could be met with fatigue at the start of your workout. If your exercise routine is intense, make sure you keep a water bottle handy to stay hydrated throughout your routine.

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An extra kick: Coffee perks you up in the morning, and it can do the same before your workout. Studies have shown that drinking caffeine before a workout helps increase your stamina and energy throughout. If an evening cup of coffee spells disaster for your bedtime routine, try green tea instead.

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Original article: from Fitsugar 

A REST DAY Doesn't Have to Mean Doing Nothing

Yes, it's true — a rest day can be just as good for you as a workout (just make sure it doesn't turn into a rest week). But "resting" doesn't always have to mean lying on the couch. Stay active — and burn a few calories — on your rest day, with these two ways to stay active without overexerting yourself.

Opt for stretching: A low-intensity workout that involves stretching instead of sweating is the perfect way to make sure you're still moving your body without going overboard. Even if you're only watching TV, keep your joints flexible and soothe sore muscles with some of these relaxing yoga poses. If you have a foam roller, don't forget to spend time rolling out your knots as well.

Light cardio: A few minutes of cardio is always good for you. A brisk walk, a short hike, or a leisurely bike ride will energize you without making you feel like to need to go through the whole snack-exercise-shower routine. And since staying sedentary can do more harm than good, opt for something active if you're left wondering what to do on a recovery day.

Original article: from Fitsugar