Fitness Challenge – How Hard Should You Be Working Out?
Welcome to Week Three of the 100 Day Fitness Challenge! In just over two weeks (January 15-30), our MYZONE users have earned a total of 100,827 MEPs. Congratulations everyone! You have all started your 100 Days strong and are creating new workout habits to keep you going.
We went live this week on Facebook with trainer Andy Hayes to talk about ways to get moving, tips for your workout, high-intensity vs. low-intensity workouts and more. Couldn’t make the live stream? No problem! Click the link below to watch the recorded video.
Weekly Health & Fitness Tips
1. Try short but intense workouts. Don’t have 45 minutes to spend at the gym every evening? Squeeze in a high-intensity interval training (HIIT) workout This type of workout alternates short periods of maximum effort with less intense recovery periods. Think jump rope workouts, sprinting intervals on the treadmill, circuit training and more. The J offers HIIT classes as part of our group exercise schedule.
2. Go shopping on a full stomach. Avoid that moment in the grocery store when you watch your favorite unhealthy food make its way into your cart. When you’re hungry, you’re more likely to buy more food than you need and to let those unhealthy foods you crave make their way back to your home.
3. Stop doing anything in your best except for sleep and sex. Make your night’s sleep better by conditioning your body. Scale back your use of devices and TV before you’re in bed.
4. Dine out less frequently. Save money and calories. By making your meals at home, you can monitor what actually goes into your food and the portion size. If you do go out to eat – think about substituting our your sides for steamed vegetables!
5. Make sure you are using proper form. You’ve probably heard this from our trainers before, but this is a super important tip. The lack of proper forms makes you more likely to get injured, less likely to get stronger, and guarantees that you will look silly on the fitness floor. Before starting a new exercise, double check the proper form. And, remember, our trainers are here to help! Inquire at the fitness desk.
6. Get organized and set priorities and deadlines. Stress makes sticking to your fitness and diet plan even harder, and a lack of organization can add to your stress. So, outline some projects (home, monetary, work, etc.) that can help you organize pieces of your daily life and help you reduce stress.
7. Stop smoking. We’re sure you’ve heard it before, but we have to remind you. Quitting smoking can not only help you increase your fitness level but also your day-to-day health as well. We know this is a challenge, so it’s important to find resources that can support you in this process. Check out these tips from the American Lung Association.