At Home Workout Tips for a Weight Loss Program

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.

Simple Yoga Stretches To Do Anywhere to Improve Flexibility

Yoga can be very effective at increasing blood flow and flexibility, while also improving your focus. Here are some favorite yoga poses anyone can master!

Simple Yoga Stretches To Do Anywhere for Improved Flexibility

Yoga has exploded in the American fitness scene over the past 10-15 years as a relaxing option in holistic weight loss programs to build strength, core endurance and flexibility. But it has been around for many years and can be traced back to ancient India. According to Yoga Basics, “The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old old. Yoga’s long rich history can be divided into four main periods of innovation, practice and development”. Although ancient practice of yoga included a spiritual component including prayers and meditations, current Westernized yoga is mainly practiced for its health benefits in relation to weight loss, strength building and an emphasis on flexibility.

Medical Daily reports that “the popularity of yoga in the U.S. has increased throughout the decades, rising from 4 million in 2001 to 20 million in 2011. Since then, plenty of scientific studies have found that yoga comes with a flurry of health benefits: It reduces high blood pressure, depression, chronic pain, and anxiety. It also improves cardiac function, muscle strength, and circulation”. Yoga can also be a very beneficial component of your current diet and weight loss program. Increasing blood flow and core strength will support other areas of weight loss and help you feel stronger and more centered on your weight loss journey. If you can’t start practicing yoga in a class at your local gym, you don’t have to miss out on all the health and weight loss benefits that yoga offers! You don’t have to be an expert to practice yoga easily and safely at home. We have some ideas and tips to get you started, as well as some tried and true yoga poses that are sure to bring you the benefits to make your weight loss plan holistic and well rounded.

How To Practice Yoga At Home

Yoga is a very easy practice to do from home, once you have an idea of what poses to try and a general knowledge of flow. Yoga International offers 6 tips to help you start incorporating yoga into your weight loss program at home (or anywhere), and how to setup a good space to prepare yourself mentally to relax and focus:

Start with quiet

Yoga is all about internal focus and energy. If you begin by setting up a quiet space in your home without distractions, it will help you start practicing yoga in the right frame of mind.

Pick a direction

There are many different forms and styles of yoga. Choosing the style that best fits your lifestyle, workout or weight loss plan, time constraints and mentality will help you succeed at the practice of yoga while contributing to a holistic weight loss plan.

Set an intention

Be intentional with the poses you choose and how to do them. Setting an intention will help you use your time more constructively and wisely. Be aware of what your goals are and how yoga can fit into your current weight loss program to help you see the best overall results.

Choose poses you love

If you choose poses you enjoy doing, you will be much more likely to continue and less likely to give up. Enjoyment and focus go hand in hand while practicing yoga.

Pay attention in class

If you do take a class in a gym or even virtually, take mental notes when the instructor explains the poses so that you know the correct form and breathing techniques to ensure you can safely execute the poses when you are alone at home.

Move in all directions

Choose poses that incorporate all movement patterns-leaning side to side, back to back, a twist pose and turning upside down. This will help you get the maximum full body benefit in your personal yoga practice. It will also benefit you in your other weekly workouts, helping you feel stronger, healthy and more centered.

Simple Yoga Poses

We have included seven of our favorite simple yoga poses to give you some ideas to start practicing yoga at home. The list of amazing and beneficial yoga poses is endless, so this is simply a place to start. Be sure to practice all the poses intentionally with deep breathing and steady, slow movement. If you want to learn more about focused yoga practice, there are many online resources to help you choose a focus or direction. These moves are simple enough for beginners just starting their weight loss journey to avid runners looking to loosen their legs or those who have been practicing yoga for years. You should never feel pain or tightness during yoga, so if something hurts listen to your body and skip the exercise or find a modification that works for you.

Triangle Pose

Triangle pose is beneficial in many ways, some of the main benefits are strengthening multiple muscle groups, opening up the hips and reducing anxiety. Start in mountain pose (standing, face forward, at the front of your mat). Step one foot back 3-4 feet while twisting to the side, arms up and out in a T position. Make sure your toes of the front foot are pointed forward and the toes of your back foot are angled out (about 45 degrees). Make sure both legs are straight but knees not completely locked. Begin to hinge the hips as you lean forward, bringing your front arm forward and down towards the ground. The back arm begins to point up towards the ceiling. Hold the pose for a couple of breaths before returning back to mountain pose (standing) and repeat with the other side. (Open Fit)

Seated Twist

Twists are a great way to stretch the spine differently while also stretching the arms and relaxing the shoulders. There are many forms of seated twists, but this one is our favorite. It is formally known as Marichyasana C. Begin in staff pose, or sitting with both legs straight in front of you. Sit up straight and tall. Bend your right knee and place your foot firmly on the ground while keeping your left leg straight. Place your right arm down behind you for support and twist your body to bring your left elbow across the body until it rests on the outside of the right knee. Hold the pose for a couple of breaths. Bring the body back to center (staff pose) and repeat with the other side. If you have any spine issues or intense back pain, this would be an exercise to avoid or modify as it can impinge the discs of the lower spine in those who suffer with back issues. (Yoga Outlet)

Downward Dog

Downward dog is great for improving focus, stretching the spine and the backs of the legs. Begin this pose in tabletop position (or on all fours). Arms should be straight with hands directly under the shoulders and knees under the hips. From here you can push up into a plank position keeping the legs straight and spine in neutral alignment. Begin to push the body back and the butt up in the air, keeping in mind that your legs and back stay straight until you’ve formed an upside down V position with the body. It is okay if your heels don’t touch the ground at first, the most important thing to keep in mind is a straight back. Pause in the down position for 2 breaths. This pose may be challenging for those with high blood pressure or a tendency to get dizzy, so modify if needed. (Yoguonline)

Cobra Pose

Cobra is a great pose for opening up the chest and stretching the abdominals. Begin by lying on your belly face down (prone position). Keep the legs straight behind you with thighs resting on the ground and toes pointed. Bring your hands under your shoulders, palms on the ground and elbows bent. Begin to push your body up, keeping the shoulders down and back, and your gaze up towards the ceiling. Make sure your upper back doesn’t begin to round forward and stop before the point that your lower back begins to feel pinched or tight. Hold the pose for two long breaths before returning to the starting position. If this pose bothers your back, you can modify with bent arms and keep your arms bent with your forearms on the ground. (Yoga Journal)

Pigeon

Pigeon is a wonderful hip opener for anyone who is feeling tight hips as a result of hard workouts. Keeping hips flexible is so important for healthy weight loss and preventing injury. Begin in plank position or modified plank on your knees. Bring your right leg forward and bend the knee as your right foot crosses over the left side of your body. The right shin should be parallel to the ground. Keep your shoulders square towards the front of the room and hold the pose for two breaths. If you feel any tightness or pain, feel free to adjust the position or bend of your leg until you reach a comfortable position. Return to the starting position and repeat with the left leg. (Women’s Health Magazine)

Standing Forward Fold

Forward fold helps with focus, calming the mind and anxiety. It can also help with headaches and reduce stress. To begin, stand in mountain pose with hands at your sides. Bring your arms slightly forward and gently lean over, bending the back and keeping the knees soft. If your hamstrings (back of your thighs) are tight and you cannot bend very far, that’s okay. Rest your palms on your shins or thighs for support. Very flexible people can bring their palms to the ground or reach around to the back of your calves. Hold the pose for two breaths. If you have high blood pressure or feel dizzy, you can try to modify it by shortening the length of the bend and resting your hands on your thighs. (Yoga Outlet)

Child’s Pose

Child’s pose is a very simple, classic yoga pose that is great for stretching the back, centering the mind and relaxing the body. Begin by kneeling on the floor and start to bring your feet together while simultaneously bringing the knees out wider than the hips, so that your hips rest between the legs. Lean forward as far as you can, reaching your arms out on the floor in front of you and resting your head on the ground if comfortable. Hold for 2 or more breaths until you feel calmed and centered, then return to the starting position. You can modify this position by keeping your knees together and sitting over the feet, if the hip opener is too much on your hips to begin with.

Give these poses a try and see how you like them! Be sure to share with us in the comments section. Here at SureFiz we value holistic, healthy weight loss and yoga can certainly offer a relaxing component that will rejuvenate you, make you feel stronger and more flexible and offer you more overall success as you travel through your weight loss journey. For more tips and advice, be sure to click here to sign up for our FREE weight loss workout plans, recipes, and diet plans. We support you on this journey and will be there every step of the way to help you reach your weight loss and fitness goals!

What is Exercise Addiction? Description and Risk Factors

Exercise is vital to any weight loss program and for maintaining a healthy body, but at what point does it become an unhealthy problem and potential addiction?

Eating right and getting regular exercise are known to be vital to any weight loss program. Many people looking to get healthy and lose weight in the New Year will be turning to exercise and healthier foods. But for a small amount of the population, exercise can actually become an addiction. According to Psychology Today, approximately 3 percent of the population suffers from exercise addiction and their strive for physical fitness may actually do more harm than good. Exercise addiction can be described as an unhealthy obsession with physical fitness and exercise, and can often be a result of similar disorders like eating and body image disorders. Symptoms of exercise addiction are very similar to symptoms of other addictions, such as “obsessing over the behavior, engaging in the behavior even though it’s causing physical harm, engaging in the behavior despite wanting to stop, and engaging in the behavior in secret” (source: healthline).

How Does Someone Become Addicted to Exercise?

Exercise addiction can begin with someone who simply has a desire for better physical fitness but can become out of control when they become dependent on it. Individuals who suffer from eating disorders such as anorexia nervosa or bulimia nervosa, or those with body dysmorphic disorder may be more likely to become addicted to exercise as well. Exercise addiction can also be found in distance and endurance athletes such as marathon runners, triathletes and others who run for long miles many days a week. Exercise releases endorphins and dopamine, which are also known as feel-good hormones. These are the same neurotransmitters released during drug use. An exercise addict feels reward and joy when exercising. When they stop exercising, the neurotransmitters go away. An addict has to exercise more to trigger the chemical release (source: healthline). The need to increase exercise to reach the high leads to an addiction.

Psychology Today explains exercise addiction as the following: “In a nutshell, exercise addiction is an overzealous pursuit of physical activity persisted in despite physical, emotional, and social consequences. Its symptoms are similar to those of any addiction, except the drug of choice in this case is fitness”. They list seven possible symptoms of exercise addiction. Individuals can suffer from any or all symptoms to be considered suffering from addiction, but the more symptoms noticed the higher likelihood of an actual addiction versus an exercise enthusiast:

Tolerance: Needing more and more of the initial activity to achieve sought-after effects (for example, the “runner’s high” or an endorphin rush).
Withdrawal: Feelings of anxiety, fatigue, irritability, or other unenjoyable emotional and physical experiences on days when one is unable to workout as planned.
Intention Effect: Repeatedly exceeding planned-upon limits to the amount of time spent exercising.
Lack of Control: Experiencing one’s physical activity habits as difficult or impossible to keep at manageable levels.
Time: Far more time is spent exercising than is recommended by medical or fitness professionals and planning, engaging in, or recovering from physical activity consumes a noticeably large portion of one’s days and weeks.
Reductions in Other Activities: Social, work-related, and leisure endeavors are sidelined to prioritize fitness—often, to the detriment of one’s emotional and interpersonal wellbeing.
Continuance: One persists in physical activity despite illness, injury, negative psychological outcomes, or medical advice to taper down or take a break. (Retrieved from: Psychology Today)

How to Tell if Someone is Addicted to Exercise or just an Enthusiast

Ian Cockerill, a sports psychologist at the University of Birmingham, England, puts it very simply; “Healthy exercisers organize their exercise around their lives, whereas dependents organize their lives around their exercise” (Retrieved from webmd). If an individual enjoys exercise and seems to work out a lot but doesn’t exhibit any of the seven symptoms above (or maybe just one or two), then he or she is likely an enthusiast or avid exerciser and not necessarily addicted to exercise. Once behavior is exhibited similar to addictions of other forms (i.e. drugs, alcohol or eating disorders), then the individual is more likely suffering from an exercise addiction. Exercise addiction is not only dangerous mentally but can also be dangerous physically–as exercise increases so does the risk of injury. Many exercise addicts will continue to work out during injury or illness which sets them up for dangerous long term physical effects.

How to Overcome Exercise Addiction

Currently, exercise addiction is not a classifiable mental illness that can be diagnosed or treated with medication. Additionally, many individuals who suffer from exercise addiction don’t see it as an addiction because it is perceived as a healthy behavior. But even healthy behaviors can be taken overboard and become potentially damaging or unhealthy if they become an addiction. If an individual is suffering from an exercise addiction, most experts recommend self control as a means to help overcome exercise addiction. It is possible that an individual will need to take a break from exercise (temporarily) to help get control over the urges to exercise and the feelings of needing to excessively exercise each day.

No matter the struggle during a weight loss journey, SureFiz can help. Our patented all-inclusive program takes the guesswork out of weight loss. Check out the features in our app to help guide and direct each step of your weight loss journey. Our diet plans, workout plans and healthy tips can help you get the most out of your exercise and weight loss program. Check out our website or any of our social media channels for more tips and encouragement, along with advice to guide your journey.

Simple Ways to Stick to Your New Years Resolution

As the 2021 New Year approaches, Americans will set a resolution to eat healthier or lose weight. Here are some tips to help the resolution last all year long.

Simple Ways to Stick to Your Weight Loss New Year’s Resolution

With every New Year comes a fresh start, and an opportunity to reflect on areas of growth. According to a recent poll on finder.com, an estimated 188.9 million American adults (approximately 74% of the population) have admitted they will set a 2021 New Year’s resolution. Approximately 45% of those claim to be setting a health related resolution, such as weight loss or diet changes. But sadly, according to Psychology Today, an estimated 40% of resolutions fail by March and only 10% of people on average keep their resolutions until the following December.

How to Make a Strong Resolution

Luckily there are some tips and tricks to help you keep your New Year’s Resolution. The first thing to do is make sure you are setting a resolution that is actually destined for success. Instead of setting lofty, unattainable goals that would set you up for failure (like trying to lose too much weight in too short of a time), sitting down and analyzing why a goal is being set and writing out steps to succeed can help minimize chances that the goal will fail shortly into the New Year. In goal setting, the acronym S.M.A.R.T. can be extremely helpful:

Specific: Is the goal specific, well defined, clear and unambiguous?

Measurable: Set criteria to help measure progress towards the accomplishment of the goal

Achievable: Make sure the goal is attainable and not impossible to achieve

Realistic: The goal is within reach, realistic and relevant

Timely: The goal needs to have a clearly defined timeline, including a start date and target end date. [Retrieved from corporatefinanceinstitute.com]

If your New Year’s resolution in 2021 is to “lose more weight”, breaking it into a S.M.A.R.T goal would be to break it down into smaller subgoals, such as 1 to 2 pounds per week. If you need to lose 20 pounds, your time limit on the goal needs to fit within healthy guidelines for weight loss. So your goal should be to lose 20 pounds by April-May if you begin the first week of January. The SureFiz scale and program helps to break down weight loss goals into smaller subgoals that help you attain the overall weight loss goal more efficiently. It takes the guesswork out of weight loss for you! Be sure you are using the app to help aid you as you set your New Year’s resolutions.

Tips for Long-term success

Another way to ensure you can achieve long-term success with your weight loss resolution is to look at possible obstacles you will face. If your goal is to eat less sugar, but you have a weekly meeting where donuts are offered, you want to find ways to overcome this obstacle before it is facing you. An example of how to handle this could be to either make sure you have eaten before the weekly meeting and aren’t hungry, or sit as far away from the donuts as possible, or even bring a healthy snack option for yourself if you feel the need to eat something. Substituting a healthier habit for your current habit is a strong, proven method to successful behavior modification, according to Psychology Today.

A common obstacle in behavior change and goal setting is what we do when we fail. A few missteps are to be expected on a weight loss journey, such as eating the donut or a piece of pizza. Studies of behavior modification show that our self-talk and self-stories can be extremely powerful motivators in whether we see long-term success (Source: nbcwashington). If you eat the donut or the pizza and then tell yourself you are a failure and can’t stick to the diet plan, then you are much more likely to fail. SureFiz trainer Jenn Ryan recommends preparing ahead of time for small failures and having a positive self-talk response ready to combat any negative feelings. If you are more likely to think you cannot accomplish a goal, then you will most definitely quit at the first sign of challenge. Be ready for these moments with positive reinforcement. An example would be, “One donut won’t ruin my diet. I can start fresh with my healthy lunch and get right back on track. I can do this!” Preparing a positive response before you are faced with your challenging situation will ensure that you actually respond positively and can pivot quickly to get back on course.

New Years resolutions may be tough to keep, but they are not impossible. When it comes to weight loss and diet help, SureFiz is the best tool to help you not only lose the weight but keep it off for good. We can help you be one of the 10-20% of the population who keeps their resolution by the end of 2021. Be sure to check out our website for more diet tips, healthy recipes and weight loss inspiration to keep you motivated throughout the entire year.

The Runners Guide to Running More Miles

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.

The Runner’s Ultimate Guide to Running More Miles

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!

Benefits of Working Out First Thing in the Morning

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.

The Importance of Warming Up and Stretching

Getting in a good workout is not the only important part of a fitness routine. Warming up and stretching are just as important as the workout itself.

Getting in a good workout is not the only important part of a fitness routine. Warming up and stretching are actually just as important as the main body of your workout, and are incredibly important in preparing your muscles for hard work as well as preventing injury.

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.

The Importance of Warming Up and Stretching

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.

3 Recommended Free Youtube Workout Channels

Check out these 3 free Youtube workout channels! You will definitely enjoy the benefits of these channels to your weight loss and fitness journey.

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

3 Recommended Free Youtube Workout Channels — _{Image source: 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!

4 Workout Moves You Can Do Using Stairs

There’s no excuse for not moving! Keep your weight loss and fitness going by using only stairs

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!

5 Easy Tips to Stay Active During Lockdown

Staying active during lockdown is not as hard as it sounds. You just need a little creativity and compromise.

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

5 Tips to Stay Active During Lockdown Without Spending Money

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.