Exercise and fitness Archives

Making Exercise Effortless and Fun

Have you ever been so engrossed in an activity that you didn’t notice time passing? That’s called being in “the flow.” Flow is a mental state in which your full attention is on the task at hand, blocking out all other inputs and making the experience effortless and enjoyable. It’s that feeling of complete engagement where time seems to fly, and you’re left wondering, “Where did the time go?”

Now, imagine bringing this sense of flow into your exercise routine. Exercising not because you have to, but because you genuinely want to. Creating a fitness experience that makes it easier to incorporate into your lifestyle.

The key is to find activities that put you in “the zone,” that sweet spot of true engagement. It might sound like a lofty goal, but think about those times you danced the night away with friends, not feeling tired or bored. It’s entirely possible to achieve this state of flow in your workouts.

So, are you ready to find fun exercises you can’t get enough of? Here’s how:

1. Set up a Challenge

A challenge can add a spark to your motivation because it makes the task more appealing. When you have a clear goal you’re more likely to work for it.

Start by setting goals for your training sessions. Challenge yourself to beat your own running time or complete as many rounds of a circuit as possible in 10 minutes. Adding a competitive edge to your workouts can make them more engaging.

2. Build a Skill

Skill-based activities are fun because they provide a dynamic and engaging platform for personal growth, offering a continuous challenge that keeps both the mind and body actively involved.

Look for activities that require practice to improve. Whether it’s mastering a dance choreography, a challenging yoga pose, or perfecting a taekwondo kick, building skills adds a layer of focus and progression to your fitness routine.

3. Cooperation and Competition

Engage in team sports that blend cooperation and competition. Working towards a shared goal with others in a team setting can provide a sense of purpose and motivation. It’s not just about individual achievement; it’s about collaborating to reach a specific outcome.

The combination of challenge, social interaction, and a common purpose contributes to the overall enjoyment and fulfillment derived from these activities.

Take Away

Finding the right activity might take some trial and error. It could be a goal-oriented challenge, a skill-building endeavor, or a team-based sport. For some, like myself, the path to flow was discovered in pole fitness. The key is to explore different options until you find the one that truly resonates with you, making exercise a source of joy and fulfillment rather than a mundane task. So, lace up your shoes, set a challenge, build a skill, or join a team – and let the flow of fitness become a natural part of your lifestyle.

If you need help establishing an exercise routine, we would love to give you a hand. Click here to see our services or here if you’d like ho have a chat.

September 12, 2022 Exercise and fitness Habits and behaviors Prevention Self-care

Four Reasons Exercise Improves Longevity

Jumping into a regular exercise routine isn’t just about getting your sweat on – it’s your secret weapon for unlocking the door to a longer, more vibrant life! Picture it as a joyful journey where the perks go beyond just looking good – they’re all about boosting your longevity and having a blast along the way.

Your heart loves it

First off, let’s talk about your heart – the superhero of your body. Exercise swoops in to improve blood circulation, kick heart disease to the curb, and keep your blood pressure groovin’ at optimal levels. It’s like a cardio dance party that your heart absolutely loves!

Keep your waistline on check

And speaking of dance parties, guess what else exercise is great at? Managing your weight! Forget the scale stress and let exercise be your dance partner in keeping those extra pounds at bay. It’s the ultimate weight management sidekick you’ve been waiting for.

Boost your mood and vitality

Now, let’s talk happy hormones – the ones that make you feel like a rockstar. Exercise pumps up the volume on endorphins, those magical mood boosters. Say goodbye to stress and hello to a positive mindset that’ll have you high-fiving life!

Keeps your body healthier for longer

But wait, there’s more! As the years add up, exercise becomes your anti-aging superhero. It’s like a double shot of espresso for your bones and muscles, keeping them strong, flexible, and ready to take on the world. Who says getting older can’t be a fun ride?

So, grab your sneakers, cue the music, and let’s turn exercise into the ultimate adventure – where each move is a step towards a longer, healthier, and downright awesome life! Ready, set, let’s go! 🚀💪

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July 24, 2022 Exercise and fitness Habits and behaviors Mindset Motivation

Why you shouldn’t rely on motivation

Have you ever started an exercise program hoping that you would get motivated by results? You know, when you expect to see big changes in your body so you can get pumped to continue?

If so, you probably also felt your motivation going down the drain when the results didn’t meet your expectations, right?

March 2, 2022 Exercise and fitness Habits and behaviors

Three Tips to Make Exercise Part of Your Life

Since the beginning of this year, I’ve noticed that lots of people are having a hard time reengaging in regular physical activity.

The thing is that we had so many disturbances in our routines (blame the pandemic 🙄) that many of us have fallen off the bandwagon.

Even people who were regular exercisers before the lockdowns are now finding quite challenging re-establishing a routine and getting their mojo back.

So if this is happening to you (or if you simply want to make exercise part of your lifestyle), keep reading😊

3 tips to make exercise part of your life (and to actually enjoy it!)

February 13, 2020 Exercise and fitness Prevention

Are You Resting Enough?

Did you know that your gains happen outside of the gym, when you are resting? That’s right.

Exercise is just the initial push, a necessary stimulus that forces the body to go through physiological adaptations (getting stronger, building muscle, becoming leaner). For those adaptations to occur, the body requires time to clean up the mess created by your workout session (think of all the by-products left behind) and to repair broken down tissue that was (purposefully) damaged during exercise.

So what happens if we don’t give time for the body to recover?

May 16, 2018 Exercise and fitness

Got Questions?

If you have just started a new exercise routine, it is normal to have a million questions. I have answered a few of the most common questions I often get. If you have any other question, please post it on the comments below and I will get it answered for you.

Weight loss coaching, lifestyle coaching, health and fitness coach

March 5, 2018 Exercise and fitness

Fat Loss Habit #1 Exercise Regularly

I believe that you are familiar with the concept of energy balance. In theory, weight-loss happen when you burn more calories than you consume. That generates a negative energy balance forcing the body to used stored energy (mostly fat) to keep you going.

But do you know how many calories you need to burn in order to get rid of a single kilogram of fat? A whopping 9000kcal. That’s the equivalent of 30 hours on a treadmill. That’s assuming that you are not consuming more calories than your body need.

Before you walk away from, listen me out. Don’t get discouraged by the numbers. The good news is that any physical activity can contribute to your daily calorie count. And by physical activity I mean anything that get you moving, not only structured exercise.

Here are my strategies to turn your body into a furnace.

February 16, 2018 Exercise and fitness

Plyo HIIT Workout

Want to burn some serious calories? Then, you must give this one a try.

This circuit is composed of four body weight plyometric (aka, explosive movement) exercises performed in a interval format.

The goal is to perform as many repetitions as possible within the time limit. You also want to move as fast as you can to maintain the intensity high and maximise the calorie burn.

February 3, 2018 Exercise and fitness

At Home Fat-Burning Circuit

Looking for some serious calorie burn? Then, this workout is for you.

It is a whole body circuit you can perform virtually anywhere. No equipment needed. Here is the exercise list:

January 12, 2018 Exercise and fitness

Don’t Let Your Metabolism Slow You Down

You probably have heard a lot about it but do you really know what is metabolism?

In simple words, metabolism is the process in which the body converts food into energy. And why does it matter? Well, for starters, your metabolism determines how fast you burn up the calories you consume. The higher your metabolic rate, easier it is to burn calories.

The amount of energy your body needs to survive, aka basal metabolic rate, is determined by your age, gender, body size (height and weight) and body composition. Let’s face it, most of which we can’t change.

But do not despair! With a little help, we can fine-tune your metabolism and transform your body in a calorie-burning machine.

Category: Exercise and fitness