Working out from home has become a new normal for many.  Here are some tips to get the most out of your home workout for success in your weight loss program.

This past year has brought with it many changes, including a major shift in how people incorporate fitness into their daily lives.  What used to be a thriving fitness industry in which people attended classes, lifted weights or even hired a personal trainer in a gym have all had to try to accomplish these goals at home.  It can be daunting to try and figure out the best way to lose weight, reach your fitness goals or even just maintain your weight loss success.  We have some tips to help you along this weight loss journey and continue to see success even from your own home.  Here is some advice from our SureFiz trainers: 

Set up a Good Space

Depending on the living area of your home, this can be easier said than done.  You might need to think outside the box a little to find a space for your workouts.  But setting up a space is extremely important for your overall success.  By having a dedicated space for working out, complete with equipment and a workout mat or even just a place to set a device to stream online classes, you have a much higher chance of success.  If you try to do your workout in the main living area of your home you are subjecting yourself to the distractions of life–including laundry, dishes, pets, children, significant others.  Any of these distractions will take your focus and hinder your ability to work hard and burn more calories, thus reaching your weight loss goals.  If you have a garage, bonus room or small space you can dedicate, those can be some perfect spaces.  For anyone who lives in a warmer climate, your balcony, backyard or patio is a perfect place to get away from your main living area and workout.  

Have a Plan

Like anything else in your diet and weight loss journey, having a plan for your home workout will help you find long term success.  Without a plan you are likely to waste time trying to decide what to do each time you workout.  We suggest setting up plans in 4-6 week blocks, then revisiting to make necessary changes. This decreases the chances of workout boredom or muscle stagnancy that can come from doing too much of the same exercises over a long period of time.  Changing your plans and your resistance will help your muscles continue to get stronger while helping you efficiently lose weight faster.  

Incorporate HIIT

HIIT (high intensity interval training) is an extremely effective form of cardio training that gets your heart rate up to a fat blasting level in a short amount of time. Not only is it effective in the duration of the routine, but it has been shown to keep you in a fat burning state for hours after you do it, which will prove to be most effective for your long term weight loss goals.  The best part about HIIT is that you don’t need equipment to get the weight loss benefits you are looking for.  The calorie burning benefit only works if you push yourself hard, though.  A popular form of HIIT, tabata, will only take you 4 minutes but you have 8 rounds of 20 second intervals with 10 second rest periods in between.  During the work periods, you have to work as hard as you physically can to truly see the calorie blasting benefits of the work.  For more information on how to incorporate HIIT into your workout and weight loss program and some fun HIIT ideas, click here.  

Remember to Warm-up and Stretch

Whether in a gym setting or at home, many people forget to take the time to warm-up before their workout or stretch after.  And with the many potential distractions in a home environment it can be even harder to set aside those extra moments.  But they are of utmost importance in your long term success for your workout and weight loss benefits.  If you do not prepare the muscles at the beginning and relax them at the end, you will endure more muscle soreness and risk the potential of an injury at any point.  Although life is busy and carving out additional time may seem like a chore, being sidelined for an injury takes far more time for recovery and can really hinder your weight loss goals.  Our blog on warming up and stretching has even more information on why it’s important.  We also have some great stretching ideas in our blog on yoga stretches in a weight loss program.

Find a Good Online Program

An online class or trainer can be extremely helpful in your fitness and weight loss routine.  Human nature is to not push ourselves as hard as someone else would, which is why a gym environment can be helpful for people to try and be pushed to their calorie burning limits.  In a home environment this can be much harder.  Having someone else create a routine, explain the correct form and tell you how hard to work can really be the difference between an okay workout and an amazing workout!  Luckily, there are many amazing programs that offer online classes, either live streamed or recorded.  The possibilities are endless and you can search online for your favorite style of workout, but some of our favorite programs are Peloton, Beachbody and Apple Fitness+.  Each of these programs do require a small monthly membership fee to use their workouts, but if cost is a factor, check out our blog post for details on some great free options to try.  

Your weight loss plan doesn’t have to be hindered just because you have to workout from home.  Be sure to follow these tips to get the maximum success in your fitness routine.  For optimal weight loss, always remember to eat a healthy diet and keep your calories within a low enough range to burn fat and continue on a steady weight loss path.   Follow our blogs weekly for more healthy tips, workout advice and weight loss help.  And be sure you are stepping on your SureFiz scale daily to track your progress and get help along the way.  

Do you need help finding some new exercises in the New Year? SureFiz trainer shares her favorite exercises to help you succeed in your weight loss journey

The New Year is upon us and as we welcome in 2021, many people are also looking for ways to achieve their New Year’s Resolutions or accomplish their weight loss goals.  If you ever wondered what trainers think are the best exercises, our very own SureFiz trainer has compiled eight of her favorite exercises that she incorporates in her fitness routine for you to try as you sweat your way to weight loss.  Try incorporating them into your weekly workout routine to see how well they work for you.

Exercises

Any exercise is a good exercise to help with healthy weight loss and staying fit.  But many trainers have favorites—exercises that they feel are better for the whole body.  The exercises we list here are what we call “more bang for your buck” exercises, allowing for integration of core work and multi-muscle group activation.  When doing them correctly you can see your fitness level and your overall strength increase.  These are certainly not all-inclusive; there are many exercises that help with full body strength and endurance.  But these exercises are a good start to helping you reach your strength and fitness potential, as well as lose more weight for good.

1.     Burpees

Burpees are a great full body bodyweight workout that can blast calories and fat, while getting the heart rate pumping.  You will work your lower body during a squat position, upper body and shoulders as you drop down into a plank and the core for the entire exercise.  Although they may sound intimidating, burpees can be modified so that almost anyone can do them.  There are many variations of a burpee that can be done to make it more or less challenging, such as adding a pushup or dumbbells, adding exercises to make it more complex, or doing it on an elevated surface to make it easier.  Here’s how to do a burpee:

• Stand with your feet hip-width apart, glutes engaged, core tight and knees slightly bent-not locked.
• Bend your knees more and reach forward as you bend over to place your hands on the floor, shoulder-width apart.
• Kick your legs straight out behind you into a plank position and immediately lower the entire body down to the ground, bending at the elbows, so that your chest touches the floor.
• Use your arms to quickly push your body back up while hopping your legs back under your body towards your arms and finish by exploding into a squat jump, hands overhead as you rise up. 
• Repeat 10-15 times to complete a full set. 
• To modify: You can use a chair or other elevated surface, or even a wall to do a burpee on and make the exercise less intense.  Just follow the steps above placing your hands on a chair or the wall instead of the floor.

2.     Squat Press

A squat press is another great full body exercise with more of a focus on strength than explosive cardio.  But don’t let it fool you—a squat press can get your heart pumping and the sweat flowing almost as good as any cardio based exercise!  In a squat press you will use legs to squat, arms to lift the weights overhead and the core to stabilize while you work.  You will need a set of dumbbells or soup cans, or another weighted object to perform this exercise.  Here’s how to perform a squat press:

• Start with your feet hip width apart, knees slightly bent and dumbbells near your shoulders. 
• Slowly squat back and down as if you are sitting in a chair behind you, keeping the weights at shoulder height during your descent. 
• As you rise back up, begin to lift the weights straight up above your shoulders until your arms are almost fully straight but not completely locked.  Keep a slight bend in the knees as you come back to the starting position.
• Repeat 10-15 times to complete a full set.

3.     Push-ups

Push-ups are a great strength building bodyweight workout that engages multiple muscle groups for maximum calorie burn and weight loss.  You don’t need anything except your body and a mat or the floor to perform them, and there are many modifications you can do to make this exercise effective for anyone at any fitness level.  Here is how to do a push-up:

• Start in a high plank position and place your hands shoulder-width apart or slightly wider with shoulders stacked directly over wrists.  Make sure your body is straight, knees are not locked, and your core and glutes are engaged.
• Begin to bend your elbows and lower the body to the ground, keeping it straight and angling your elbows at about a 45 degree angle behind you. Continue engaging the core and glutes to keep your back in neutral alignment and your whole body straight.
•  Push back to the starting position at a high plank
• Repeat 10-15 times until you have reached full fatigue in the arm muscles.  
• To modify: You can modify the exercise by doing the push-ups on your knees, or using an elevated surface like a chair or bench, or even by using the wall to do the push-up.  Try each of the variations to see what works best for you.

4.     Plank 

The plank is an excellent endurance and strength building exercise and is a favorite of many trainers.  Because the abdominals are intended as stabilizers and not movers, the plank helps to strengthen them in a more effective way than other popular core exercises, such as a crunch.  There are many ways to modify the plank to make it more or less challenging and to build intensity as you can increase the time a plank is held.  Here is how to hold a plank:

• Place your hands directly under your shoulders, keeping your arms straight but elbows not locked
• Straighten your legs out and hold the body up by pushing onto your toes while continuing to stabilize with your arms.  Keep a straight line with the body and look slightly in front of you to keep neutral alignment in the spine.  Make sure you focus on keeping the core tight and engaged, as well as tightening the glutes to prevent sinking or bowing of the lower spine.
• Hold this position for 20 seconds to start, for 3-4 sets.  As you build strength and endurance, you will be able to hold for longer and can work up to a full minute plank.
• To modify, you can do this exercise on your knees, on an elevated surface such as a chair or even on the wall until you are strong enough to hold a plank on the ground.

5.     Bulgarian Split Squat

The Bulgarian split squat is an amazing strength building exercise using a step or bench that engages the quadriceps as a primary mover and also works the glutes, calves and hip flexors.  You will also engage your core as the body works to balance with one foot elevated on a step.  Here’s how to do a Bulgarian split squat:

• Stand in front of a box, chair or large step; facing away from the step.  You can hold dumbbells, a barbell or just use body weight.
• Place one foot on the step behind you, making sure you are stepping far enough in front of the step to allow for a 90 degree angle on your knees was you descend.  Make sure your front knee does not extend past the toes of your front foot.
• Perform 10-15 squats on your first leg, and then repeat on the second leg to complete your set. 

6.     Sumo Squat

The sumo squat (also known as a plié squat) is a variation of the traditional squat where you step your legs out wider and the toes are pointed outward to opposite corners of the room.  This exercise is perfect to implement into a leg routine, as it activates the leg muscles differently than a traditional squat.  As you do the exercise, engaging the core and glutes will also help to promote a larger grouping of muscles and feel more like a full body exercise, gaining the “more bang for your bucks” benefit in your weight loss program.  Here’s how to do a sumo squat:

• Stand with legs in a wide stance-wider than a traditional squat with toes pointed outward, knees slightly bent.  You can use one dumbbell held in both hands, or a dumbbell in each hand.  This can also be done fully bodyweight.
• Slowly lower the body until your legs are close to a 90-degree angle, and thighs are parallel to the floor.  Hold for one second, and then return to the starting position.
• Repeat the exercise 10-15 reps or until legs are too fatigued to continue.

7.     Kettlebell or Dumbbell swings

Swings are a dynamic exercise that works your full body in one movement while scorching calories and blasting fat.  The swing will strengthen your hamstrings, quadriceps, glutes, shoulders, core and more.  With so much muscle activation in one movement, you can see why they are a popular move for many trainers.  If you don’t have a kettlebell you can also use a single dumbbell or even double up with two dumbbells for a more challenging routine.  Here’s how to do a kettlebell swing:

• Start in a standing position holding the kettlebell (or dumbbell) with both hands in between your legs.  Legs should be a bit wider than hip width apart and toes pointed slightly outward.  
• Gently lean forward while bringing the kettlebell behind your glutes as if you are performing a deadlift or modified squat.  Legs should be slightly bent as you hinge at the hips but not so deep as in a squat.  
• Next, swing up and forward with the hips while swinging the kettlebell up and out in front of you.  Keep your abs and glutes engaged to make sure you are not putting pressure on your lower back during the movement.  Stop shortly above shoulder height.
• Repeat this move for 10-15 reps until you reach fatigue.  The kettlebell swing will offer benefits of both strength resistance and cardio, which will burn calories faster allowing for greater fat loss and overall weight loss. 

8.     Jumping Jacks

You might be one of many who overlook jumping jacks in adulthood and think they are meant for middle school PE class.  But in all honesty, jumping jacks are an amazing way to burn calories quickly, and work your entire body at the same time!  If you do them correctly they can be a valuable piece of any weight loss workout routine.  Here’s how to do jumping jacks correctly:

• Stand up straight with arms at your side and knees slightly bent, not locked.
• Jump your legs out laterally at the same time, while bringing the arms out and up overhead, so that your hands almost meet above your head.
•  Jump in again while bringing your arms back down to the starting position at your sides.  
• Repeat for 30 seconds or a 10-15 count, whichever leads to full fatigue and cardio/heart rate increase.

Many people think that there needs to be a complicated routine or fancy gym equipment to reach their weight loss and fitness potential, but in reality many of these classic simple moves can be done on a regular basis to help you reach your goals.  By implementing these moves into your weekly routine, you will see lasting weight loss results while you get stronger and faster.  Remember to eat a healthy, balanced diet and fuel yourself correctly before each workout.  If you need tips for a healthy breakfast, click here for some easy, tasty ideas.  Don’t forget to step on your SureFiz scale each day to track your progress and receive personalized guidance along your weight loss journey.  SureFiz scale truly offers the secret sauce to weight loss, and we can help you reach your diet and weight loss goals.

Have you always wanted to run longer miles, but didn’t know where to start?  Here is some simple, helpful advice to run farther, stronger and longer miles in no time.

Running has long been a favorite sport around the world, as well as a great way to burn fat and get fit.  It is free, accessible to anyone and easy to do for anyone who doesn’t have pre-existing health conditions preventing them from high impact exercise.  But even if you don’t run or haven’t had much experience with adding miles, you can reach those goals with some simple tips.  SureFiz trainer and health coach Jenn Ryan has run over 40 races in her career, spanning from the 5k to the full marathon, and she offers some advice to any runner who wants to expand their mileage and get stronger at running long distances.  

Benefits of Running

Running offers many benefits to the body and your overall feelings of wellness.  Here are a few of the main benefits you can see as you begin to run and increase those miles:

• Increase health-running can help boost your immune system and can help boost lung function, raises levels of good cholesterol and improve cell function

• Strengthen your knees-Although many people believe running is bad for your knees, running has actually been shown to improve strength in the knees and the joints.  Along with a strong cross-training program, you can see great improvement in knee strength by adding some running.

• Improves feelings of confidence-Running is a great way to boost your overall confidence. Especially if you train for a race.  The feelings of crossing that finish line are unmatched-you will feel like you can conquer the world!

• Fight Depression-If you’ve ever heard the term “runner’s high”, this is where it comes from.  Running increases endorphins and can help fight feelings of sadness and depression.  It is felt more after the first few miles though, so make sure you get past the first mile or two where it feels challenging, and the reward will be very sweet.

How to Start Running

If you are a beginning runner, don’t be afraid to start.  It can be as simple as lacing up your shoes and getting out the door. Here are a few tips I have for anyone wanting to start running, no matter your current fitness level:

• Make a playlist: Have some good music that pumps YOU up, no matter what it is.  I have clients who listen to a range of music from heavy metal to Disney soundtracks-no one else hears it but you, so find what you like and make a list!

• Have good shoes: They might seem expensive but it’s much cheaper to invest in a pair of good running shoes than to pay for physical therapy when you have a running injury.  

• Start small: Begin with a low mile run/walk.  Plan on jogging or running at a comfortable pace for you, and go for a minute.  Then walk for 30 seconds. Repeat for one to two miles.

• Relax: Keep your shoulders pulled down and back, make sure you aren’t holding any tension in your neck, relax your body.  This will also help cut down on injury possibilities.  

How to Increase Mileage

If you are a seasoned runner but haven’t ever tried to push your distance, or a novice runner who wants to increase mileage, these tips are for you.  With a little planning and attention, anyone can run farther, stronger and without risking injury. 

• Run at least 2-3 times per week-Practice makes perfect in anything, including running.  If you have a regular schedule you will get better and stronger.  

• Vary the lengths of each run-you don’t need to run the same distance every day.  Varying the lengths of each run will help with speed and endurance. Choose one day a week for a longer run and use the others for shorter distances.

• Increase by one mile for your long run-The best way to get more efficient at longer distances is to gradually add.  Each week, add one mile to your long run until you reach your distance goal.  If you are adding too quickly, you can add a half mile a week or one mile every two weeks. 

• Cross Train-Cross training will keep you from overtraining and risking a running injury.  The best way to cross train is to incorporate full body strength/resistance training, and other forms of cardio such as biking, swimming, walking and HIIT interval training.

• Speed train-To become faster and more efficient in your running, one of your shorter runs during the week should be focused on more speed work.  If you’re using a treadmill this is very easy to do, as you can adjust the speed easily.  If you are running outside, a fitness tracker or running app can help you know your speed so you can adjust it accordingly.  Try to aim for intervals of 30 seconds to a minute where you push your threshold and run faster, then slow down for a jog or walk and repeat.

• Take time to stretch-Many runners and fitness enthusiasts fail to stretch enough or any at all.  Make sure you carve out 10-15 minutes after each run to stretch your hamstrings, quadriceps, calves and hip flexors.  These muscle groups get a lot of work during your run.

• Choose a rest day-Don’t forget to rest!  The body recovers and repairs on rest days, so allowing 1-2 days a week will ensure that your muscles can adequately heal before you hit the road again.  I usually recommend that runners take their rest day the day after a long run, as the longer miles will tire out your legs more than shorter runs.  

Running offers many benefits, physically and emotionally. Anyone who wants to run more can do so fairly easily. No matter who you are or how much you are running right now, adding mileage can be done safely and consistently if you follow these steps.  And remember to fuel properly, hydrate before and after, and always listen to your body.  If you are adding miles too quickly, you can risk overtraining and injury.  Take care of your body through the miles and you’ll reach your goal no matter what it is.  Happy running!

Curious about what to buy for the fitness enthusiast on your list this holiday season? Our SureFiz trainer shares her favorite gifts for 2020.

Jenn Ryan, one of SureFiz’s trainers, shared with us her top picks for Holiday gift ideas.  There is sure to be something on this list that would be perfect for the fitness enthusiast on your list!  With a wide variety of price ranges, any budget level can find something that would work for a great price.

1.     Fabletics Oasis High Waisted Pocket Legging $54.95 fabletics.com

Fabletics is Kate Hudson’s fitness inspired athletic apparel line and has been gaining a lot of momentum in the past few years. These leggings are by far the best leggings for running and activity.  The high waist will keep them in place for your entire workout, no matter how long.  The side pockets make it super convenient to keep your phone by your side and easily accessible.  With many options for style and color, the choices are endless-you could buy a few to mix and match outfits.  While you’re on the site, look around for some ideas for yourself-you can’t go wrong with anything at Fabletics!

2.     Nike Air Zoom Pegasus 37 $120 nike.com

The lightweight and breathable quality in these running shoes make them a perfect gift for any runner on your list.  Nike Air Zoom is a well rounded running shoe with react cushioning for the ultimate in running comfort. With adorable colors and attractive styling (my favorite is the champagne pink), even non-runners would love seeing these under the tree.

3.     Lululemon Reversible 5mm Yoga Mat $78 lululemon.com

If you have a yoga enthusiast on your list, the Lululemon yoga mat is a classic.  You can’t go wrong with the reversible mat and the array of options for style and color.   The natural rubber base gives cushioning and a textured grip, while the antimicrobial additive helps prevent mold and mildew on the mat.  These yoga mats are highly durable and will last a long time, while also being easy to clean and wipe down for a low maintenance yoga experience.

4.     Apple Watch series 6 $259 amazon.com

Every fitness enthusiast needs an Apple Watch.  Seriously.  The Apple watch is versatile in so many ways-tracking movement, workouts, heart rate, and blood oxygen levels.  With the added features of email, text messaging, phone capabilities and playlists for music, the watch is a crowd pleaser for sure.  As a trainer, even the simple ability to set a timer, check weather, and create reminders is worth the price.

5.     Lifeproof Lifeactiv Armband with quickmount $30.50 amazon.com

The Lifeproof brand is well known for its standard in phone cases-guaranteeing to protect the life of your phone no matter what happens.  The fitness armband is extremely durable, and its quick-mount feature is great for a runner or fitness enthusiast, allowing the phone to stay readily available and easy to reach when needed.  The mount works in both landscape and portrait positions and mounting is super simple-phone comes on or off with a simple twist.

6.     Powerbeats high performance wireless headphones $149.95 amazon.com

Beats headphones are unmatched all around, no matter which ones you choose.  If you’re looking for amazing sound quality, look no further.  These headphones are also sweat resistant and boast 15 hours of listening time, which the average fitness enthusiast will only need to charge them approximately every 2 weeks.

7.     Under Armour UA Sports Mask $30 underarmour.com

This face mask is all an athlete could ask for.  High quality materials and strategic structure make this mask breathable and easy to wear for hours.  Bonus features include antimicrobial treatment on the inside to keep the mask fresh and a water-resistant outer shell for maximum comfort.  I would wear this all day if I had to.  And that says a lot for a mask!

8.     Tangram Smart Jump Rope $39.95 amazon.com 

Jumping rope is one of the simplest, easy to accomplish yet effective workouts that most anyone can do.  The coolest thing about this jump rope is its ability to connect to the smartrope mobile app via Bluetooth and track your workout data.  The app tracks jump count, calories burned, and time spent jumping.   Users can stay motivated by unlocking awards, doing interval training, and connecting with other smart rope users to challenge each other.

9. BeautyCounter Sheer Genius Conditioning Lipstick $32 beautycounter.com

Beautycounter is a revolutionary skincare company that is working to change the beauty market for good.  They only use clean, sustainable sources for their makeup and skincare, making it a great choice for skin of all ages and types.  The Sheer Genius is a lipstick that wears like a balm, which makes it the perfect gift for that runner who logs long miles in the cold and ends up with chapped lips.  With a lightly sweet natural vanilla scent, this lipstick will brighten any workout.

10.     SureFiz scale $99.89 surefiz.com

This is more than a smart scale.  SureFiz offers users a multi-faceted fully interactive experience driven with AI to track weight loss, body measurements and set goals.  With the SureFiz app, users have access to immediate feedback from trainers and health experts, a forum for quick answers to the biggest questions in health and fitness and accountability circles to connect with other users for greater chances of success.  This system is not just for those who need to lose weight, but is very effective for any fitness enthusiast who loves to track their fitness statistics. It’s also available on Amazon.

11. LARQ Self Cleaning Water bottle $95 livelarq.com  

The LARQ water bottle is the first of its kind.  It is truly an all-in-one bottle, with self cleaning capabilities so that you don’t have to waste time trying to get your water bottle clean.  The bottle “uses patented UV-C technology to purify your water and bottle at the touch of a button.  The bottle intelligently turns on every two hours to purify both the water you put inside as well as the inside of the bottle.  The UV-C light eradicates biological contaminants by destroying their DNA”.

12. Living Proof Perfect Hair Day dry shampoo $25.00 livingproof.com  

Every fitness enthusiast and avid gym goer knows that a dry shampoo is necessary in a gym bag.  Sometimes there just isn’t enough time after a workout for washing, drying and styling hair.  But not all shampoos are created equally.    The Perfect Hair Day dry shampoo by Living Proof is cruelty-free, paraben-free, silicone-free and safe for all chemically treated hair.  It truly absorbs the oil and sweat after a workout and hair will look amazing for days!  

13. All in Motion kettlebell, 15 lb $39.99 target.com   

The kettlebell is an incredibly versatile workout partner, and makes a great gift for the workout-at-home enthusiast.  This kettlebell is coated along the bottom with vinyl, which helps protect your floor and surfaces from scratches like a traditional steel framed kettlebell. The bright coloring makes for a cheery addition to a piece of workout equipment.   A 15 pound kettlebell is a great medium weight size, but Target also offers others if lighter or heavier is preferred.  

14. Ciele Athletics GoCap Century Running Hat $39.95 jackrabbit.com

The Ciele Athletics running hat is super lightweight, comfortable and moisture wicking.  With a pliable brim and soft machine washable fabric, the hat can be easily stored and packed away.  My favorite feature is the reflective detailing on the front and back, which really helps for those early morning or late night runs in the winter.  

15. Trigger Point Grid Foam Roller $59.99 roguefitness.com

This Trigger Point foam roller is hands down the best foam roller!  It has a hard, hollow core then wrapped in foam for a sturdy yet comfortable roll.  With strategically placed grooves along the entire roller, you are sure to reach even the hardest to reach pressure points, making it seem closer to the feel of a massage.  One bonus: if you want to travel with a foam roller, this hollow core makes it great for storing clothes in so that you can maximize space efficiently!

Any workout is better than no workout when it comes to weight loss success.  However, there are some benefits to getting in your sweat sesh first thing.

Working out is a vital part to success in any weight loss or weight management program.  In our current society, life is busy-job or school, family, kids, sports, church and hobbies can consume daily life and make it hard to fit in a workout session.  So whatever time of day it is, fitting in a workout is a good thing.  If you are trying to figure out the best time of day and have some flexibility, working out in the morning can offer some benefits. Here are a few reasons working out in the morning can benefit you:

Better mood

Regular exercise has been shown to increase endorphins in the body.  Endorphins are otherwise known as “feel good” hormones.  By working out in the morning and releasing these endorphins first thing, you set the day off on the right track.  The feeling of accomplishing a great workout will carry you through the whole day. 

Less “life” distractions 

As we mentioned before, life is busy.  Often, as the day progresses, so does our “to-do” list and sometimes even unexpected things arise causing a later workout to be tougher to fit in.  By working out first thing in the morning before the work emails or phone calls start flooding in, you will ensure that you can not only fit in a workout but that it will be an adequate length of time needed for your health and weight loss goals.

More energy through the day

Exercise is not only great for a calorie burn during your workout, but exercising at a high enough intensity during your morning workout creates a “post workout” elevation in heart rate and overall energy.  This can also lead to more daily activity, as increased energy and awareness will help you want to move more throughout your daily activities.

Better sleep

Exercise at any time helps improve sleep quality, but those who exercise in the evenings risk the possibility of that increased energy we mentioned in #3 affecting their ability to fall asleep.  People who workout in the evenings report that they feel increased energy after their workouts and have a harder time falling asleep at an early enough hour. 

Better focus

Exercise has been proven to improve mental focus and clarity-any time of the day you do it.  But by getting your sweat on early in the morning, you could help with some of that clarity throughout your work day.  If you find yourself having trouble with focus and concentrating, try an early morning workout to help boost your brain.  You might find that it’s just what you need for a mental start!

When considering early morning or first thing in the morning workouts, another thing to consider is whether or not to eat before your workout.  The topic of fasted cardio is one that is highly debated and experts have differing thoughts on the concept.  Our article Pros and Cons of Fasted Cardio in Weight Loss gives a look into more about what fasted cardio is and whether it will work for you.  

Even though getting any workout at all is better than no workout, there can definitely be some benefits to getting up before sunrise and starting your day off on the right foot.  If you’re finding it difficult to get up in the morning or you hit the snooze button too much, try and set your alarm for the same time each morning.  Consistency in your sleep patterns will make it much easier for you to get up for that workout.  And who couldn’t benefit from a little more time in the morning to get extra things accomplished on those non-workout days?  No matter when you choose to work out, be sure you are using your SureFiz scale and app to help you track your goals and stay on track with your weight loss program. 

Warming up and stretching are usually the forgotten part of a workout routine. Some people don’t do them because of lack of time or are just too lazy and don’t understand their overall importance. According to the Mayo Clinic, doing regular warming up and stretching before and after every workout is very important to keep your body functioning well. It’s associated with significant health benefits like the increase of flexibility and range of motion of your joints; which helps keep you mobile, improves circulation and posture, helps to relieve stress by relaxing tense muscles, and prevents injury-especially if your muscles or joints are tight.

Considering the benefits of it, you should try to fit a warm up and stretch into your workout routine. Even if you don’t workout regularly, it’s suggested that you should do stretching at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you may want to stretch once or twice every day. The easiest way to do regular stretching is before getting out of bed every morning. If you know some simple yoga poses, that would be preferable. But you can easily do a few gentle head-to-toe stretches by reaching your arms above your head and pointing your toes.

If you plan to include both warming up and stretching into your workout routine, keep these points in mind:

• Dynamic movements for warm up are much better than static movements. The goal of a warmup is to increase your blood flow and heart rate, prepping your muscles and joints before the main workout. Start with slow and controlled movements to bring both the lower and upper body through a safe range of motion. After a handful of repetitions, move a little faster, and do more upbeat tempo movements like high knees, jumping jacks, or squat jumps. Studies show that doing dynamic movements for warm up can increase power, explosiveness and overall performance as opposed to static warm up movements.

• When you are stretching after a workout, focus on major muscle groups and muscles and joints you routinely use such as thighs, hips, lower back, calves, neck and shoulders. Hold each stretch for around 30 seconds. You might feel tension while you’re stretching, but if you stretch to the point of pain, you’ve gone too far. Stop and back off to the point where you don’t feel any pain, then hold the stretch. Relax and breathe slowly. Try not to hold your breath while stretching and don’t bounce in and out of the stretches.

If you are really determined, losing weight and maintaining your fitness is not that difficult or expensive. There are tons of free workout videos on Youtube. You can pick from so many different styles and instructors-all free of cost!  But with all that is online these days, it can also be overwhelming. How would you select one out of so many? You might select one based on the number of views, the number of likes, etc or you might try to see if the video provides a workout list.  Maybe you even take a sneak peek at the content of the video to see if the workouts are doable, fun, or matching your current mood. You might read through the comments first to check out the reviews. But how do you really know what is a good option with so much to choose from?

To help you narrow it down, we found 3 recommended free workout channels on Youtube for you. You can follow their workouts with little to no equipment at all. Check them out!

Fitness Blender

Fitness Blender has more than 600 free workout videos on Youtube! You can find bodyweight HIIT cardio workouts, kickboxing cardio, strength training workouts, yoga and pilates workouts, lower body focus or upper body focus, low impact or high impact, and many more. One added benefit-they post the average calories being burned per workout video. All of the instructions and easier workout modifications are discussed very clearly and are easy to follow. They do not use any music in their videos so you can listen to your favorite playlist while doing their workouts. If you are looking for an added challenge, try their 1000 calories workout. It’s insanity!

Blogilates

Blogilates has great bodyweight pilates-like workouts that are really easy to follow, but beware-they burn so badly! Casey Ho, the instructor, will chat with you throughout the workout. She talks about the moves, about her day, about you, about anything, and it feels like you are working out with a friend. Sometimes she adds dance cardio which adds some fun if you are into dancing. If you visit her website, every month she posts a new workout calendar to follow by just using the free workout videos and challenges found on her channel.

POPsugar Fitness

POPsugar Fitness is exactly like workouts you can find on TV. It’s designed as a group exercise with the instructor in the front chatting and giving instructions. The people behind him/her follow all the movements, sometimes showing the easier variation of the movement for a lower impact option. They also have variations of workouts for different levels, including pregnancy workouts. Our recommended favorite workouts are kickboxing cardio and dance workouts. They are really fun to do!

Give them a try and let us know what you think of them.

After doing these workouts consistently for a week, don’t forget to check your progress with your SureFiz smart scale and see where you are. It will help you plan the next week’s workout schedule as well as your intensity and your diet. Chat with our dietitians, nutritionists, or fitness experts in the forum if you need any extra guidance. Make your weight loss journey enjoyable and fun every step of the way!

The holiday season is coming, you might be planning to go back home to see your parents. Or maybe you are already stuck at home with family because of lockdown. During these times, trying to lose weight and maintain your fitness is not an easy job. Especially when there’s no access to a gym or workout center. But it’s not the end game-don’t give up! It doesn’t mean you can’t do anything at all. Something as simple as a set of stairs can give you a good workout. We put together the following 4 great workout moves you can do simply by using stairs.

Squat-To-Stair Jumps

Stand on the floor and jump to the first step on the stairs and make sure you land in a squat position. To help you get the idea, here is an illustration by Women’sHealthMag:

Make sure you do this for 2 minutes per set and then repeat 4x.

Step Up Runs

Start with the toe of one of your feet (say left foot) on the first step of the stairs and the right foot on the floor. Then, you jump while switching the foot (like running), so the left foot is back on the floor while the right foot is on the first step, and so on. Remember you just tap the toe of your foot on the step and switch it as fast as possible. To help you get the idea, follow this video by Joanna Soh:

Make sure you do these as fast as possible for 2 minutes per set, and then repeat 4x.

Elevated Push Ups

Elevated push-ups are a great way to modify a traditional push-up.  For beginners, place both of your hands on the first steps of the stairs. For the difficult version, do pushups with both of your feet on the first or second steps of the stairs. In both versions, make sure your hands are at chest height and slightly wider than your shoulders. See below for the easy version:

And below for the harder version:

Here’s an advanced option if you really want to challenge those arms!

Make sure you do 20 repetitions per set, then repeat 4x.

Bulgarian Split Squats

Start this exercise at the bottom of your stairs.  Facing away, place one leg back, resting your foot on the second or third stair. Then squat down, only using your front leg. Make sure you press your weight down into the heel of your front foot (not the toes), to help protect your knees.  Do 20 repetitions on each leg, then repeat 4x. Check out the below illustration to help you get the idea:

Add some weights if you want to add challenge.  If you don’t have any weights, grab a couple water bottles, fill them with water, dirt or sand for a simple DIY set of weights!

Tricep Dips

Sitting facing away from the stairs, place your hands at your sides, with palms on the stair to support your body. Then lift your body, keeping your back straight, trying to dip as low as possible then lift your body up again. That is 1 repetition. Try to do it for 20 repetition per set, and repeat 4x. You can also do this workout with a chair. Check out the below illustration to help you get the idea:

There you have it-a stair workout for you to complete at home!  This whole workout routine will take only around 30 to 45 minutes to finish, depending on your rest time between sets. You can do it in your pajamas, without any shoes, while watching a movie or having a chat with a family member. Very simple and easy-give it a try today!

Starting and maintaining a weight loss journey during a pandemic is not easy, especially when your favorite gym is closed because of lockdown regulations. Some people are fortunate enough to get weight sets or workout machines and make a home gym. But if you don’t have the resources or availability to purchase weights, don’t worry! We have put together some simple activities you can still do to keep yourself moving and active. Trust us, you will certainly make progress in your weight loss and fitness journey just by doing these easy activities. But always remember, the key is consistency!

1.) Walking

Nothing is easier than this. So simple, yet so beneficial and good for your body. If you are just starting your weight loss and fitness journey, ease yourself in by taking a short 30 minute walk at first. Make it fun by bringing your dog with you, or listen to your favorite playlist or audiobook. You will not even realize how fast 30 minutes goes by! Try to walk everyday and increase it slowly to 45 minutes, then 60 minutes, and so on. If it becomes boring, try a different route or increase the intensity by hiking to a nearby hill or mountain.

2.) Running

When you find walking and hiking too easy and want to challenge your cardio fitness, go running. Don’t think too much-just get out of the house and run for 30 minutes. It’s ok if you struggle to maintain a run pace for the full 30 minutes. Run as far as you can, then walk. Think of it as a challenge. Next time you run, try to shorten the walking or resting time and try to continue running for the full 30 minutes. When you find running fun and you want to keep doing it, you can keep it interesting by challenging your pace or your distance. You can try beating your time by running faster, or run for more distance, or a mix of both! Using a running app can help you keep track of your progress and routes. Set up running goals, and reward yourself with better quality running gear after you achieve certain goals.

3.) Cycling

Cycling can be a great option if you like to move faster with less pressure on your joints. Although cycling requires an initial investment of a bike and equipment, it is a worthy investment for your weight loss and fitness journey! Before you go out for your first ride, research some local routes with great scenery and try them first. Take a short 5 minute rest after you arrive, enjoy the scenery with a little snack before cycling back. It is such a great activity in the summer and beginning of autumn! It feels so nice to feel the sun and wind on your skin when you’re cycling. You won’t even feel like you are working out. Try to keep track of your cycling routes and progress by using an app. It’s always rewarding when you look back and see how far you’ve cycled.

4.) Youtube Workout

When it’s rainy and cold outside and you don’t feel like going outside, you still can have a great workout from home. It can be as simple as going to Youtube and browsing! Look for any 30/45/60 minute workout you feel like doing. On Youtube, you can find variations of HIIT cardio workouts, kickboxing, yoga, pilates, dance cardio, and many other kinds of workouts. Most of these free workouts can be done without any equipment, so anybody can do it. Play the video along with your favorite music playlist to help with the mood. Then just start moving and enjoy it-you will feel a great sense of accomplishment when you’re done!

5.) Running Up and Down the Stairs

This might be the simplest workout you can do at home. Doubt it? Go running up and down the stairs for 20 minutes without stopping. We guarantee you will be out of breath and sweating! It is a great cardio option, but one downside is that it can get boring very quickly. There are other cardio variations you can do only with stairs that we will share in the next blog article.

There you have it-very simple yet effective workout activities to help you stay active during lockdown! The weight loss journey is never easy and everybody experiences different challenges and obstacles. No matter what you’re facing in these unprecedented times, you can always find a way to keep on going when you have the commitment.