Tag: active lifestyle

Reap Benefits of Recreation

Reap Benefits of Recreation

by Ali ♥ 0 Leave a Comment

Friday is here YAY! That means more time for sleep, catch on work, fun things to do, and new ways to get FIT! Sometimes getting into a gym after work can be a drag, especially when friends or co-workers invite you to happy hour.

If we wanna maintain goals and stay on track, its good to have back-up plans or new ideas to have in mind that will keep us focused. So what if we can’t get in that 45 min spin class we wanted? Maybe a walk or a bike ride on Saturday will work. Its a about balance. Something is better then nothing right?! That’s where recreation comes in! No one seems to use that word anymore…lol. I have my minor in it, so I’m used to calling any activity (gym or no gym) that name.  I mean running, cycling, dance, hiking, swimming, walking, stand-up paddle boarding (another fav!), roller blading, fitness in general etc. is considered recreation. (btw who still roller blades?!?). So when you dread heading into the gym, re-think it and see if any of these activities seem, hmm…fun-er? 😉

  • Running—the whole foundation of my blog is top of my list!
    • Benefits: aerobic, anywhere, only need shoes, quick!
  • Swimming—a great summertime sport that includes some resistance, not just aerobic
    • Benefits: aerobic, low impact, some resistance involved, total body type movement
  • Walking—anyone can do it!
    • Benefits: somewhat aerobic, great/easy way to get moving for any fitness level, no special clothes or equipment required, fun, convenient
  • Hiking—not really here in FL (although in some parts, yes!), varying terrain makes this activity tough and invigorating
    • Benefits: aerobic, great way to see the outdoors, good for doing in groups, challenges balance, works small muscle groups in the legs and foot
  • Stand-Up Paddleboarding—A Floridian’s favorite, or can be done on any flat lake or calm inlet.
    • Benefits: somewhat aerobic, great for balance, core, and posture, good for groups, great workout for upper body
  • Roller Blading—An oldie, but goodie!
    • Benefits: aerobic, great strength workout for legs, convenient, good for balance and core

Yes, these activities do NOT require a gym, but who said to improve you had to be in one?? Not here! This time of year can be tough getting in a workout, so the options above offer something for everyone without completely ditching your workout altogether…better then no workout, AM I RIGHT?! They might not create the strength training, heavy sweat sesh workout all of us crave, but they do offer tons of benefits. A good thing to keep in mind around the holidays, when you’re with family, friends, co-workers, etc and want to do something together!

YOUR TURN: Any good go-to activities you guys do that help with staying on track during the holiday season?? Comment below!

Paddleboarding at Ft. Desoto Park
Running down Bayshore Blvd
Bike ride around Clearwater Beach, FL

 

Monday Motivation: Tired of Starting Over?

Monday Motivation: Tired of Starting Over?

by Ali ♥ 2 Comments

Hellooooo!! Monday Motivation time. Been trying to get more ideas for topics, and this one came to mind! How many times does it seem like you’ve yo-yoed back and forth with a fitness routine or healthy habits? This time of year is notorious for that. Instead of setting the scale back ten pounds, use this time to figure out why you keep restarting. Below are some factors that may help you figure out why!

  • Not sure what you like/don’t like when it comes to exercise
    • Possible ideas: group fitness cardio/strength training classes, working out alone vs. a group/dependable workout buddy, mind-body workouts (yoga, barre, pilates), recreation (biking, running, swimming), social ties (running/biking club),  willing to invest in a  personal trainer? (see personal training tab for more info ;)), etc.
    • Take into your account your personality, interests, schedule etc.
    • Its okay to NOT like something!
    • Make a note of what you like and don’t like…e.g. like spin, but not a fan of the class time or instructor? try another!
  • Location
    • Possible ideas: outside at a local park, big box gym vs. private boutique style gym, female based gym (curves), travel time (close vs. further away), corporate fitness gym. Deciding on location can be a make-it or break-it factor since it is a reflection of how often you will go. 
  • Emotions (this may take more thought)
    • Possible ideas: underlying cause to feeling a certain way towards exercise, nervous, intimidated, open to new things, enthusiastic to making a change etc. If you struggle with investing in a gym because you feel intimidated/excited for change, ask yourself WHY do you feel intimidated/excited for change.
  • Costs/budget
    • Possible ideas: Exercise doesn’t have to be costly!! Gaining happiness and starting a healthy lifestyle doesn’t require hefty price tag, however it may mean a small investment to jump start your routine. Buying workout clothes from Target is more affordable then Nike, running/walking in your neighborhood doesn’t require a gym membership, and healthy recipes can be found on the internet (particularly on pinterest!).
  • FOOD!
    • Sometimes a big culprit is not exercise but food. Yo-yoing because you feel confused over calories, what a fat or carb is, what is good for building muscle, etc. is something that is immensely helpful in achieving our goals. Checking out resourceful sites such as acefitness.org on nutrition basics can make a difference. If its a combination, looking into Weight Watchers or Beachbody can help with both exercise and nutrition! If you are serious about investing your time in to eating well, utilizing a nutritionist or RD is the ultimate way to go!
  • Lifestyle Choices
    • Being on the go, eating out a lot, food choices (e.g alcohol consumption, minimal fruits/veggies), vegetarian, gluten-free, vegan, allergies, picky vs. non-picky eater etc. The little things you might not think of play a role too!

Even if you don’t make the effort now to do this, setting yourself up for success in the new year will still help you in figuring out what works and what doesn’t. Don’t be afraid to jot down thoughts in a notebook, bounce ideas of others, do some research on a topic, heck! try on different styles of workout clothes to see what stuff/brands you like and don’t like! What works for you may not work for someone else, so there is NO RUSH! Exercising and healthy living isn’t going anywhere so focus on you and do it right. Don’t be afraid to DIG DEEP and be HONEST with yourself! You know you the best! 😉

Holiday Motivation: Maintain Don’t Gain (or lose sight of your goals!)

Holiday Motivation: Maintain Don’t Gain (or lose sight of your goals!)

by Ali ♥ 0 Leave a Comment

Hi There! I took a small hiatus from blogging over the holiday, now I’m back with some new topics to share with you. Everyone knows the holiday season is upon us. For most people, that usually means more eating out, falling off of a workout routine, other seasonal stressors, and other ways to put health and fitness on the back burner. I myself, find it hard to juggle my workout schedule among a lot of things going on, especially during this time of year. SO, I’ve decided to share some motivation, tips on setting small goals for each workout, and why staying fit over the holidays matter.

Starting to feel that “dread” or “guilt” upon starting a workout or run or for not getting your workout in? I’m already there on some days honestly! #keepingitreal…LOL. Marathon training during this time of year has its pros and cons (burn off those christmas cookies right?) so I get it.

  • Motivation wise:
    • Get half of the workout done anyways. Thirty minutes or less? Make it hard, fast, intense. This goes for HIIT workouts and speed/tempo runs.
    • Holiday fun runs or a 5k—so many good reasons for a 5k! Holiday runs are especially fun since they’re seasonal and allow you dress up. Get a group together or your family.
    • Experiment with *healthy* holiday recipes–a lot are re-created with healthy substitutes. My mom does roasted brussel sprouts with cranberries. It a festive dish and its healthy.
    • Holiday Challenges—I’ve done a running streak (with clothes on–LOL!!) where you run a mile a day from Thanksgiving till the new year. Not into running? Try doing a set of ten push-ups, holding a plank, etc. every day till the New Year instead. Get your friends together and make it fun.
    • Out of the box ways to motivate yourself: make your phone screen something motivational, a good quote maybe? Seeing it often helps you focus on your goals.
  • Go in the gym with a plan…Okay, so you made to the gym. Now you’re trying to figure out what you wanna work on. You might be feeling that “dread” set in but you know you need to do something. Instead you wander around and might not be efficient with your time. Aside from just showing up, plan your workouts ahead of time (see post on using a planner). For example, know you’re gonna do an upper body HIIT workout. Its okay if you don’t have the exact plan in front of you  (sometimes I don’t) but knowing what you’re doing *somewhat* makes it easy to get it and get it done.
  • Staying fit matters…Yes, we like to indulge this time of year. We should!! Tasty, wonderful food and treats are among us. It’s special. Try not to completely let it go to the point you hate yourself for it. All those thirty minute or less workout/runs, walks, and push-up  challenges, etc matter. Healthy food choices count too. Starting the new year with maintaining your goals is much better then having to start all over again with everyone else at the packed gyms etc. That thought alone makes me cringe! #packedgyms.

No one is perfect, but its the moments you don’t want to do anything that count the most! Plan it out, get it done, feel great, repeat…all season long. 🙂

Save the Wildlife, then Play All Day!

Save the Wildlife, then Play All Day!

by Ali ♥ 0 Leave a Comment

This past weekend, I participated in the Save the Wildlife 5k at Busch Gardens with a friend from the Y and her family. A great turnout and race, it is definitely something I would do again. Not only did I help promote YRUN, but was able to catch up with my Fit2Run friends too! The weather was cloudy and cool…perfect weather for a run and day Busch Gardens. I felt good too and was really looking forward to a run of a short distance!! Knowing the race was 3.1 miles not 6+ was a relief haha. If anything, this marathon has been a good reminder that shorter distances are good for a change too as well as prep my mind for being race-ready! It had been since Gasparilla that I had done my last race, so it was time for something new. I will say, I do not race often so this one was a special kind of race. Aside from the crowd at the race, the crowds at park weren’t bad either, probably because it looked like it was going to rain the whole day, but didn’t! YAY for short-ish lines! The most we waited was 45 min for Cheetah Hunt (BG’s newest coaster as of about four years ago), but even that was do-able. Too cool for water rides, but all we wanted was to ride the coasters anyways! Sheikra never disappoints!!!!! 😉

A great turnout and race, Save the Wildlife 5k definitely something I would do again. I signed up with a friend from work and her family and we ran it together. The packet pickup and race was well organized and fun. Both easy locations to find on Busch Gardens property. Packet pickup was offered Thursday and Friday before the race. The course was flat with small inclines thrown in around the park. We ran throughout the park, near the animals, and around the roller coasters. The race started and finished in the same place. There was about fourteen hundred participants…which seems like a lot, but they did a great job “containing” us (making it sound like were a bunch of caged runners LOL) within the parking lot making the start convenient to where we parked. The goodie bag was simple but just enough: a race shirt and ticket to the park for the day complete with reusable bag 🙂 (no extra clutter yay!) Besides perks of a ticket to the park for the day, free parking, and a medal roughly the size of a dinner plate, this race benefited the Wildlife Conservation Fund. Not only was this just a pre and post race type race, but a fun event and day experience for everyone. Seeing proud runners wear their shirt and medal around the park made for a memorable and good way to connect with other participants during the day. I’d say a win-win for everyone! Check out the pros and cons of the race below! *Note: my opinions and thoughts only*

Save the Wildlife 5k Medal
Save the Wildlife 5k Medal
YRUN Tampa and Fit2Run representing at the race.
YRUN Tampa and Fit2Run representing at the race

Pros:

  • Well-organized packet pickup and race
  • Perks with registration include: ticket to the park for the day, free parking, and medal
  • Good time of year
  • Flat course (minus a few inclines throughout the park)
  • Family friendly
  • 7:30am start (early but not too early)
  • Entertaining—animals out for petting and holding at the finish
  • “Tailgating” from your own car experience post race before park opening

Cons:

  • Pricey-er registration than the average 5k ($35-$50)
  • Cotton shirt
  • No recyclables (water bottles were given out at finish)
  • No race day pick-up
  • No strollers
  • Not advised that if left after the race and came back for park opening, parking fee ($17) would be enforced (see “tailgating” pro above)

 

Been There, Done That…Now What?

Been There, Done That…Now What?

by Ali ♥ 0 Leave a Comment

Even with the most experienced runners, we all tend to get “stuck in a rut.” It’s a normal part of any fitness routine. It usually means that either we hit a plateau, need fresh workout ideas, a change of scenery, a buddy a to run with, new music, the possibilities are endless. These are just a few things that help me break out of my routine.

As soon as I start getting bored thinking about a run (which doesn’t happen often, but recently with mileage it is becoming more so), I know something needs to change. I take it as an opportunity to learn something new or challenge myself. However, with training for a marathon, it is a whole other beast to say the least. It is a different kind of commitment for sure which takes a lot of time and patience. I find myself always looking for ways to break out of my rut, since I find myself either running alone (not so bad since its my preference) or in the same location most times since its convenient. Aside from location, music, even a new workout top or headband—I must say a new piece of workout clothing is quite motivating! It’s not always enough.

Below are some tips and thoughts that go through my mind that help distract me during a rough patch or get me to look forward to my next workout or run:

  • FOOD- YES! Of course many of us runners or anyone who likes a good sweat are foodies at heart—at least I AM!! 😛 I come up with what I look forward post run or workout that gives me the right fuel, is tasty, or something special that makes doing the workout worth doing in the first place. Dread six miles early morning on Saturday or a workout class you have to drive to? Make homemade pancakes for breakfast with all the fixings and let it be special or go out for breakfast after.
  • Break down the milage or time. Fourteen miles sounds long right? Yeah, that’s what I thought this past weekend. Instead I thought of seven miles out and seven back, plain and simple. I knew I was only doing seven one way, which after resting the day before sounded do-able. My mind was fresh and was more mentally strong knowing I broke it down into managable miles or making my workouts simply thirty minutes.
  • Music that PUMPS YOU UP! Find a song that triggers your inner BEAST and let yourself get excited knowing that song is perfect for speed or tempo day when you need to kick it up or slow and steady for long run. Playing it before your workout, as you’re getting ready and part of your warm-up are great ways to get your mind psyched for your workout ahead.
  • New Route, Same Location. Yes, I mentioned this earlier, but a new place does wonders. Either re-looping the same route or reversing it helps a lot. The night before mapping out on mapmyrun.com is good for keeping nearby as well as checking out other runner’s routes.
  • Find a Race! The excitement and enthusiasm of other runners in a race is great motivation. With that comes a new location in some cases, other people, a little friendly competition, and maybe a PR! 😉
  • Running Groups. These are all over the place now. Its a great way to meet people who already have the same interest as you. They offer socializing and weekly meetups which helps with motivation as well. Not just for running either, but biking, walking, and workout groups too! Best part is that they’re free (or a small fee)! Checkout meetup.com for local groups in your area.
Jumping Rope: An Oldie But Goodie

Jumping Rope: An Oldie But Goodie

by Ali ♥ 2 Comments

HELLO! Over the past few weeks I’ve added some new cardio so my workouts. Lately, I’ve been all about quick effective workouts (see my last post on HIIT) and jumping rope has come to mind. I also recently read an article on Runner’s World and they had some interesting points on how jumping rope can help with running. Through that article as well as some research on my own, there are tons of benefits when including jump rope to your strength and cross training routine. Not only the obvious benefits including:

  • Can be done anywhere
  • Cheap
  • Easy storage
  • Good, fast way to get cardio in

BUT also adds components that enhance running performance as well. WHO KNEW?! Check out the benefits below!:

  • Aids in good posture 
    • During a race or run, rounded shoulders become more obvious as you fatigue. Training your upper body to stand tall as you jump keeps your form efficient.
  • Fast Footing
    • More efficient way to quicken your steps and stride leading to improved speed while keeping light on your feet.
  • Recruit fast-twitch muscle fibers 
    • Jumping without much break in between can help with explosiveness and power at the start of a run or race. 

Pretty short and sweet if you ask me! After learning these benefits, I love incorporating the jump rope! Who knew the such an oldie could reap awesome benefits in such a short time. To be honest, it is fatiguing. But my heart rate is up in no time and the added challenge is giving me something to work towards. To start, try to do 20-30 reps without stopping. Then add 5-10 more each time. I jump for time so I did 1 min when I added it to a workout. If a minute is tough, try 30 seconds and work up. Be sure your rope is not too long either. Hold the handles at your side and notice if the middle of rope touches the floor. If more than middle does, it’s too long, if not enough touches, it’s too short.

If not for enhancing performance, adding it to your cardio routine is a fun way to mix it up. You’ll be reap the benefits of an old school activity while gaining cardio health benefits along the way.

Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

Keep Going & Stay Motivated with HIIT Workouts & Two-A-Day Runs

by Ali ♥ 0 Leave a Comment

Hello! Its FRIDAY! or as I like to call it FriYAY! This past week I ran my half way mark for training…thirteen miles on Halloween! (good reason indulge obviously) and felt good. Tired having been out Halloween night, but overall a good run. Now, I’m past the point of half way. This means that even during the week my runs are longer…especially this week being a six and seven miler. This is where I’m getting a little bit mentally fatigued. I’m recruiting my running and biking friends to come with me on my longer runs specifically my LONG long runs, up to 14+ miles.

Since the weather here in Tampa is getting oddly warm for November, it was hard for me tackle these distances especially before a jam-packed day. I just make sure that I eat well, drink coffee in moderation (half serious and joking here ha), and get enough rest! Since doing a six miler Wednesday morning, I felt drained. It might have had to do with the fact I ran a little later when it was warmer and more humid. Thursday morning I beat the heat and humidity…kind of, not really…because even at 6am it was still gross! GAH! That’s when I decided to break up my seven miler. I like to incorporate speed into my runs as well so I did four miles Thursday morning instead and did the other three on the treadmill after I taught my lunchtime class. Mentally I felt MUCH better! Tackling the distance into two different runs made it much easier to accomplish. I felt good with my speed work too so splitting them up worked out! Yes, I was tired, and was in bed my 10pm exactly last night, but I felt better knowing that splitting them up and doing two-a-days actually can work. Moral of the story: breaking up the distance into manageable pieces helps with the mental side of training!

Another thing I learned this week was how great HIIT workouts are! I kinda forgot about them, but realized how handy they can be. I didn’t get to my workout late Monday night, so I did 30 min of an upper body + core + cardio HIIT workout. I said exactly: “no more or less than 30 min and then you can leave” DONE! HIIT is a great type workout because it’s designed to get your heart rate up combined with strength exercises done efficiently and fast. I know people how ONLY do HIIT because its effective and fast so its perfect for people who have a busy schedule and can’t find time to workout or get to a gym. I work in fitness, and can spend hours honestly trying out exercises for fun, but Monday was not that night so HIIT came in handy!

Benefits & Reasons of HIIT include:

-FAST & EFFICIENT!

-Can be done ANYWHERE! (gym, home, outside)

-No need for equipment

-Versatile–create combinations of cardio, abs, UB, LB; weight vs. no weights; intervals of seconds vs minutes; rounds or circuits

-Go at your own pace

TA-DA! All of these reasons to me say no excuses so adding HIIT to your workout routine among other things is a great way to include cardio and strength components as well. Check out my Upper body HIIT workout I did Monday! It a sweat fest!!

Upper Body HIIT Workout (Note: if you don’t have equipment feel free to modify)

Complete each round twice through no breaks. After each round, get water and rest of 1 min

Equipment: jump rope, mat, bosu ball, medium weights

Round One, 1 minute each exercise, twice through no breaks:

  • Forward shoulder raises
  • Jump rope
  • Rocking plank

~BREAK 1 MIN~

Round Two, 1 minute each exercise, twice through no breaks:

  • Plank Push-Ups (30 sec each side)
  • Jump rope
  • Plank knee-taps

~BREAK 1 MIN~

Round Three, 1 min each exercise, twice through no breaks:

  • Push-ups on bosu
  • Jump rope
  • bicycle crunches

~BREAK 1 MIN~

Round Four, 1 min each exercise, twice through no breaks:

  • Inchworms (challenge: add a push-up!)
  • Jump rope
  • Reverse crunches on bosu

~BREAK 1 MIN~

Round Five, 1 min each exercise, twice through no breaks:

  • Bicep curl + overhead press
  • Jump rope
  • Plank

Couldn’t resist posting about my amazing shakes this week either!! I needed a new way to get in my greens so I whipped up a filling and nutritious smoothie!! YUMO!

Kale & Mango Protein Shake:

  • 1 c. vanilla unsweetened almond milk
  • Half of banana
  • 1/2 c frozen mango
  • 1 c frozen or fresh spinach
  • 1 c. fresh kale
  • 1 scoop vanilla protein powder-Blend together for 1 min and enjoy!
    Kale & Mango Protein Smoothie for lunch...yummy!
    Kale & Mango Protein Smoothie for lunch…yummy!

    Although it was humid for November this past week, this sunrise made it worth the miles.
    Although it was humid for November this past week, this sunrise made it worth the miles.

Set Yourself Up For Success: A “Workout” Planner or Log

Set Yourself Up For Success: A “Workout” Planner or Log

by Ali ♥ 0 Leave a Comment

Hello!! So the weekend is winding down, and I figured we all could use more #MondayMotivation! In my previous #MondayMotivation post I wrote about tips to help get your Monday (and rest of the week) moving in the right direction. This time, I writing on specifically how to get your workouts moving in the right direction (lol) around a busy schedule…that again all comes with PLANNING.

I use a running log aka workout planner to help me do just that. I didn’t start using a log/planner etc until a year or so ago. I found writing things down help lead me to see results and most importantly…made sure THEY GOT DONE! I started with just a plain journal…nothing fancy. From there, for christmas one year I got a running journal allowing more room to write down specifics such as distance, where/when, and comments about the workout. To this day I still use the same one!! Its different since its also a calendar but essentially the same format. I use The Complete Runner’s Day-By-Day Log 2015 Calendar by Marty Jerome you can find it easily anywhere! (Although I’m pretty sure my mom got it off Amazon :P). He writes cool tips, there’s a lot of room for comments/notes, a full size calendar for each month, as well as a motivational page each month with cool pics, etc. Props to my mom who found it and gave it to me!!

Anyways, my point here is that having a place to write your workouts down for the week is SUPER helpful in also committing to your fitness routine. Each weekend, mostly on Sundays, I take time to have my workout planner and daily schedule side by side to compare my availability, workouts, timing, etc among my busy life. *Notice there are TWO planners…workouts and daily life calendars are not together!* Thats what I call the SECRET! I personally like to keep them separate, but if you prefer one calendar and have everything on that, go for it! Its all about personal preference here!! What works for me might not work for you.

Benefits to Using a Workout Calendar

-Plan each day with what you plan to do and the timing of it makes a big difference in if you get it done or not.

-Track results more efficiently

-Its a HARD COPY so you can go back and see your progress easy!

Planning on my workout week back in March.
Planning on my workout week back in March

 

-A visual way to see your training (more motivation!)

-Allows you to set up a timeline for success

-Serves as a reference for future goals

-Keeps you accountable!! (once you write it down, there’s no going back 😉

I originally started with using it to train for my first few half marathons but then I loved it so much I decided I wanted to use it for everyday workouts. To this day, I use it map out my miles for the week, make the time for other components of training (yoga, cross training, strength training), and rest to get me to COMMIT and follow-through!

Writing down the timing can seem tedious, but I find that generally putting down a time-frame can help with when its gonna happen. For example, if I have a busy morning that day, and I put “leg day—pm” on that day in my planner I know doing it anytime after lunch or before my commitment late afternoonIMG_3646-1/evening gets busy again. I pin-point a time because things change, but it helps keep it realistic for me. It all starts with a thought…writing it down actually makes it happen!!

Activity vs. Exercise…What’s the Difference?

Activity vs. Exercise…What’s the Difference?

by Ali ♥ 2 Comments

You probably read the first title of my post and thought, “aren’t activity and exercise the same?” YES, they both require some movement, however both have different mindsets. When you think of activity and exercise, what do you think of? Activities I think of are social, fun, minimal cost (sometimes), and something that interests you. Before, I thought of exercise as costly (gym membership), un-motivating, and usually done alone.  NOW, I’m a HUGE advocate of exercise (I have my B.S in Exercise Science), and this mindset is not mine at all today, but it once was before I got into running.

In my opinion, I think our population is so forced to exercise, that the “activity” idea goes out the window. Exercise to most people is considered a chore, not fun, and requires a gym membership. Exercise should be done because we love our bodies and want to move, not because we hate how we look. 

On the other hand, I know a lot of people who made the transition to becoming more active and have found an ACTIVITY that they love. Key word here is *activity.* What do you think about when you think of activity? I think of running (obviously :P), swimming, biking, rowing, rock climbing, hiking, stand-up paddle boarding, group fitness class, walking. etc. All these have a few things that include movement (a component of exercise), being social, having fun, some cost, interesting, motivating, rewarding, the list goes on! Point here is that I love running as much as I do because I don’t see it as a chore, work, or something that has to be done in a gym (although treadmills exist for that reason). I love it because it CAN be social, as interesting as I want (races, challenges, volunteering), fun, requires minimal costs which are optional (gear, race entries), as well as EXERCISE that doesn’t feel mundane or forced. This post is not about trying to sell you on running, but to find an activity you enjoy that doesn’t feel like exercise. Gyms and indoor cardio equipment have a place, but they don’t last as long as a life long interest in an activity does.

With an activity you can get the benefits of exercise, the cardio and calorie burn, but for our out-of-shape society today its a great first place to start. From there you build an enjoyment of it, and then before you know you’ll adding to it! I tell all my clients if you want to start an exercise routine, pick an activity and go from there. It may take a few times to figure out what you like and don’t, which will more than likely take patience and time and a gym membership if that’s what you’re into, but its worth knowing in the end! 

At the end of the day, I like to call this activity, whatever it is you choose, RECREATION (my minor) because that’s what it boils down to. This isn’t a guaranteed way to get fit fast, but this perspective will help jumpstart a new and continued fitness routine for years to come!

Two Essential Workout Items Worth Spending On

Two Essential Workout Items Worth Spending On

by Ali ♥ 0 Leave a Comment

So you have the motivation, have joined some kind of gym/fitness center, or you have an activity you want to try to get fit or something along those lines…amiright? GREAT! Now what? Have you thought of your new workout wardrobe? Exactly. Cotton shirts you compile from free events here and there and some shorts with an elastic band work, but workout clothes these days are being made to do more then absorb sweat. Don’t get me wrong, sometimes those cotton shirts are all you need, but having a few good quality shirts, short, BRAs, socks, and SHOES are worth investing in. Plus having a few clothing options can help motivate you and make you feel more confident. I *try* and moderate how many workout clothes I buy (its hard to be honest) because its my industry but you really only need to get a couple basic things if you’re serious about making working out a part of your daily routine. Below I recommend only TWO items worth investing in to start out your fitness routine:

  • A Good Sports Bra 
    • By a good bra I mean one that fits comfortably and holds you in place. This means maybe jumping up and down in the dressing room (does it pass the jump test?) and/or trying it on under a shirt you know you could wear with it. Bras come in all kinds of styles, features, colors, and are even made to tailor the activity you do. Some features include:
    • Padding/Cups: removable the cups or no?
    • Closure: front/back closer, zipper?
    • Straps: thick, thin, racerback?

Below I’ve listed a few brands/places I recommend and why for good, supportive bras. Check them out!

  • Target (great basic, simple sports bra–no frills) my fave and go to place for new bras!
    • Pros: A LOT of variety long-lasting, affordable
    • Cons: not known for overly supportive bras or many options for bigger chested ladies
  • Speciality Fitness Stores (i.e Athleta, LuluLemon, Fit2Run, Nike)
    • Pros: A LOT of variety, expertise and knowledgeable in bras/fits/styles, long-lasting depending on how they’re laundered (might be specific)
    • Cons: Pricey-er then the average bra, but could be worth the investment depending on what you’re looking for and budget-wise, not all sizes available
  • Big-Box Fitness Stores (Sport’s Authority, Dick’s)
    • Pros: A LOT of variety, convenient place to shop for most people, average to above-average prices, available in most sizes
    • Cons: Not as knowledgable about product, no speciality or particular type fit bras

Now, I know that price is a factor here and finding the one you like with features you prefer might be a little costly. However, actually spending your money on a quality bra or two is worth it in the end if you are really committing to working out regularly. Nothings worth then a bra doesn’t fit right! And when it doesn’t fit right you’re not motivated to wear it…which means NO EXERCISE! So commit and get just one if you need to.

  • Supportive Shoes
  • Good shoes are up there with a good bra. You’ll be wearing these shoes during activity which includes a lot of movement so making sure they’re comfortable and fit you properly are big components to a good fit. With any activity getting a properly fitted shoe is the first step (pun intended!) towards a committed and regular exercise program.
  • Different shoes for different activities:
    • Running Shoes
      • My running shoes are separate from my everyday shoes. Running shoes get only used when RUNNING only (to prevent excess miles) not walking, weight training, etc. Everyday shoes are for work, teaching class, and weight training. Each pair has a different purpose. If you want to start running, getting fitted is super important! I recommend going to a speciality running store where they check your gait, type of arch, and ask about your racing program/training for the right style and fit. Running shoes typically have an elevated heel lift which helps propel you forward.  Its worth the extra few minutes to get fitted and its free!
    • Weight Training Shoes
      • Flat soled shoes for equal weight distribution and allows natural splaying of toes when under pressure.
    • Basic/Simple Shoes
      • For just starting out not sure what to get, finding a basic supportive sole is a great start. A combination of both features from running and weight training shoes is a good way to start. You can find shoes like this at an outlet/discounted store or at a Target, TJ Max, Marshall’s, etc.

Some activities such as Barre, what I teach, recommend a ballet-type slipper shoe to wear since shoes aren’t typically worn. If you decide to take up barre and like it enough to invest in your own pair, ask your barre studio or instructor what they recommend!

Just as a good bra is important to invest in, so are shoes. Check out options, features, brands, styles, prices, and fit! Go for a test run and see for yourself. Investing in quality shoes can make or break your motivation and is a reminder that you’re committed.

There ya have it! Two items worth investing in. Having these two things to start off your program will help make your transition to exercising go smoother. Happy Shopping!!