How to Start an Exercise Program

Today, we’re going to talk about an exercise program that allows you to do the same thing: stick with a schedule that will let you not only burn fat and add muscle, but keep off that extra weight long-term. Exercise doesn’t have to be the worst part of your day! You can even learn to look forward to your time at the gym.

Choose an Activity You’ll Enjoy

Some women absolutely love hitting the treadmill and running for an hour. Others think that running in place is the most boring activity in the world. Find the activity that you love, and exercise will stop feeling like work! If you’re stuck for ideas, find a video library (you can check out this channel on youtube) full of different exercises or check out some of the classes offered by your gym. Barre classes, Zumba, and kickboxing are just some of the amazing opportunities that you should try out at least once as you undertake your journey.

Work Out With a Friend

It’s easy to convince yourself that you’ve earned the right to skip a day at the gym. You’re tired. You worked hard the day before, and you have a lot on your plate for the day. It’s easier to just keep driving instead of pulling in. On the other hand, you’ll be a lot more likely to get in your workout if you have a friend waiting for you–and you’ll discover that you have a lot more fun, too! Challenge each other to kick up the pace, have a friendly competition to see who can lift more weight, and watch your results increase.

Build Rest Days Into Your Schedule

You’re freshly determined to get off the extra weight you’ve been carrying. You’re committed. You’re hitting the gym five days or more per week. There’s just one problem: that’s the fastest way to burn out. Instead, build rest days into your schedule. Create a realistic program that works for you and commit to a long-term lifestyle change as you shift away from your couch potato status instead of a short-term burst of exercise that ultimately won’t accomplish your goals. Since exercise kicks up your metabolism, you may find that you experience increased energy is a result, making it easier to rock your time at the gym, but that doesn’t mean that you have to overdo it! Instead, set a realistic schedule that works for you.

cheat day

Getting Back on Track After a Cheat Day

Let’s face it: everyone falls off the wagon every once in a while. Maybe it’s a holiday party where all your favorite foods are being served, and you indulge far more than you should. A busy day–or even a busy week–kept you from hitting the gym on time. Suddenly, you realize that you’ve lost track of your goals and let your diet and exercise plan get completely out of control. Don’t feel discouraged! You can get things back on track, go back on your workout plan, and get it all back together.


Don’t “Punish” Yourself For a Mistake

You ate that second slice of cake, so you don’t get anything but salad for a week! You skipped the gym two days in a row, so you have to spend all day there on Saturday! That mindset will doom you to failure before you begin. Instead, simply shift back to your regular program with a more mindful approach to “cheating” in the future.

Don’t Let Your Failures Define Your Successes

You had one really bad day and drowned your sorrows in a pint of ice cream. Your best friend dragged you out for a night at a bar, and you drank way too many calories. Maybe your girlfriend dragged you out for Italian, and you ate so many carbs that you felt like you were going to pop. These one-time choices don’t define the success of your entire program! Instead, focus on the ways in which you have been successful.

Get Right Back on the Wagon

Many people develop a mindset of, “Oh, I already messed up today; I might as well eat whatever I want for the rest of the day.” That kind of mindset isn’t going to take you anywhere! Instead, concentrate on making healthy choices as often as you can. When you make one that’s less healthy, so what? You still have plenty of chances that day to get it right.

Like any other healthy eating program, staying fit is a journey. Each day builds on all of the others, not just the ones where you made poor choices, but also the ones where you made good ones! Don’t sabotage your own efforts by beating yourself up for your mistakes. Instead, appreciate all the positive steps you’ve taken on your journey and congratulate yourself: you’re doing it!

I hope these emails are helping you kick off your fitness journey successfully! Next time, we’re going to talk about a common pitfall: finding more ways to be active on a schedule that’s crammed too full for a visit to the gym. See you then!

Finding Time for Exercise When You Have No Time

We juggle busy schedules every single day. The demands of work, family and social obligations weigh us down, making it difficult to find even a moment for ourselves. You might even feel guilty for making the time to exercise, or simply not be able to figure out where to fit it in. However, if your planning to get in shape, you need that extra activity to help you get the results you want. You can find time in your hectic schedule for exercise–and I’m here to help!

Make it a Habit

The fastest way to carve out the time you need for exercise is to develop a habit. Roll out of bed thirty minutes earlier every morning and put in a workout video. Go for a walk or visit the gym on your lunch break. Juggling small children? It’s even more critical that you make your exercise time part of your regular schedule. Not only will you expect it, they will, too!


Don’t Feel Guilty About Doing Something For Yourself

Too many times, we let other people guilt us out of our time at the gym. Your boss doesn’t understand why you have to leave work on time when you’re “just” going to the gym. Your wife (or husband) doesn’t understand why you need to carve out that hour for exercise. Your friends want to make demands on your time, and they don’t care if that’s when you’re usually at the gym. Here’s the thing: you deserve this. You’re doing something good for your body, and you’re working hard. Don’t let someone else talk you out of it or sabotage your efforts for you.


Look For Small Opportunities to Get Active

Take the stairs instead of the elevator. Park in the back of the parking lot when you go shopping instead of driving around the lot, desperately searching for a spot close to the door. Have a dance party with your kids or even just with yourself. These small opportunities to be active can make a big difference over time!

whey optimum nutrition

Review of Optimum Nutrition 100% Whey Gold Standard

If you’ve started working out at the gym you have probably heard about bodybuilding supplementation. The chances are that you have already heard about Whey and its importance on bodybuilding. The product that I’m reviewing today is one of the most popular whey supplements out there.

Optimum Nutrition (ON) is one of the most recognized and respected supplementation brands in the world. Part of Glanbia, a leading cheese, and nutritional ingredients group, ON owns and operates another sports nutrition brand that goes by the name of American Body Building (A.B.B.). ON operates since 1986 and it is one of the most reliable brands in activity today.



optimum nutrition

As claimed by ON, this supplement contains the purest Whey Isolate Proteins that you can find on the market today. Besides the 24g of protein contained in one scoop, you are getting 5,5g of naturally occurred BCAA’s, as well as 4g of naturally occurred Glutamine and Glutamine Acid. Hence, this supplement comes packed not only with protein but with other important components that promote muscle recovery and growth.


Customer Reviews

This is by far, one of the most trusted whey supplements available today, and naturally, the customer reviews support this very fact. Of course, the quality has its price, but considering the quality of this product, you won’t mind paying a little more for it. I encourage you to check the videos below and confirm for yourself what I’m saying here:


How does Optimum Nutrition 100% Gold Standard Compares Vs Other Brands?

There’s plenty of options and alternatives for whey supplementation out there, and I’ll be honest with you, this is one of the best whey proteins out there, especially if you consider its worldwide availability (it is sold in over 70 countries), contributing this fact to its higher popularity when compared to other brands. Consumers often refer two major advantages of this whey supplement compared to others: its great flavor and easiness to dissolve in water. These two factors are especially important if you take whey supplementation on a daily basis. I, too, confirm these claims. I’ve used the chocolate flavored version and let me tell you, it is delicious!

Additionally, this supplement contains Aminogen, which is suggested to enhance protein digestibility, greatly improving its absorption and, ultimately, efficacy in your body.


Side Effects

There are no registered side effects to consumption of this product. However, due to its characteristics, it is recommended to increase your daily water input to help your kidneys to expel any protein excess that you may be consuming.


Where to Buy

As stated earlier, this product is widely available, there are many online shops that sell this product. Of course, you should be able to find this product at physical stores as well, however, from my personal experience, sports supplementation are often more expensive in these stores when compared to the online alternatives. If you’re interested in this product and you wish to try it out, I suggest you get it on Amazon. It has fast delivery options, and the prices are usually very competitive.


Final Thoughts

Resuming my opinion in a single expression, it would be this one: “You can’t go wrong with this one”. There’s not much to add to this, besides saying that this is a premium quality product, with great flavoring options. This protein blend features a mixture of fast-digesting whey protein varieties, which are ideal for athletic recovery and muscle-building.

sleep habits

Sleep Habits and Your Diet

Your body craves sleep. In today’s fast-paced society, many people have lost sight of that. They want to believe that they can push as hard as they want for as long as they want, falling into bed only when they’re exhausted and rolling out again before they’ve had a chance to get the rest they need. On your fitness journey, you want to be energized and ready to go, getting the sleep you need to keep your body running efficiently. Wondering if you might be more sleep-deprived than you think? Check out these signs:

You never wake up with or before your alarm. Every morning, you’re dragged awake by that harsh blaring, and you find yourself rolling over and burying your face in your pillow while you wonder if anyone would really notice if you turned the alarm off for just one more hour.

You’re slow and sluggish in the mornings. Getting your day started without a pot of coffee or the caffeinated beverage of your choice is almost impossible.

You catch yourself nodding off over your nighttime activities. This is particularly true for moms of small children, who are forced to snatch whatever “alone time” they can at the end of the day; but even a woman with no children can deprive herself of sleep in favor of activities that don’t actually benefit her at all.

If you’re sleep deprived, just getting to the gym will feel impossible. Your metabolism will be naturally slower, but you’ll find yourself craving foods high in sugar, carbohydrates, and unhealthy fats in an effort to compensate for that lack of sleep. Sound familiar? Try these tips to get your sleep schedule back on track:

  1. Turn off electronics an hour before bedtime. No television, no phone, no computer. This will help change your mindset, slow you down, and prepare you for bed.
  2. Drink warm tea. There are plenty of nighttime blends that will help you fall asleep in no time.
  3. Create a bedtime ritual. It will help convince your body that it’s time to get some rest.

Ready to hit the sheets and get that rest you so desperately need? Go for it!