The Perfect Weight Loss Plan to Your Dream Body

The Perfect Weight Loss Plan to Your Dream Body

If you have tried to lose weight, lost some, but regain double or even triple the pounds, you might now be skeptical to try anything new. If long-term results were so easy to sustain, few people would have a problem with keeping the weight off.

Attaining your perfect weight isn't just about drinking healthy smoothies or starving yourself. To be successful involves a plan that includes a healthy diet, regular exercises, and better sleeping routine.

To have all this, you need to create a personalized plan which will maximize your goals and help you stick to the program.

Because we want you to reach your full potential, we have designed the ultimate weight loss plan, that will take you closer to your dream body.

Stick to the plan

Stick to the plan

Before you throw out all the junk food in your house, sit down, do some research, and write down what comes to your mind. For any plan to work, it needs to be clear and its goals obtainable.

Depending on your other obligations, you have to set out a meal plan for each day,  find a way how to get enough water intake, work out on a regular basis, and sleep enough.

After your plan has been set out, stick to it. There will be plenty of opportunities for you to break your new habits, so stay vigilant. After results start showing, don’t treat yourself to things that will ruin your progress. Instead, control your cheat days so as not to discredit all of your hard work.

Stay hydrated

Stay hydrated

Everybody knows that to be healthy you need to drink enough water, but did you know that drinking water can actually help you lose a lot of weight?

It helps your body clean itself from toxins, and it makes you crave food less. Water also speeds up your metabolism, which means that your body digests food more quickly and efficiently.

The moment you wake up in the morning, drink a glass of water to give yourself a boost. Also, drinking a glass before every meal will make you feel less hungry.

Avoid alcohol and sodas, as they have nothing good for you. Besides, they will make you less hydrated, due to the high sugar intake. For excellent weight loss results, you may need to also drink less coffee as it also dehydrates you.

In the end,  water should become your drink of choice as it's the only kind your body really needs.

Healthy food, healthy body

Healthy food, healthy body

Apart from water, it’s essential to take in enough nutrients. Start with cleaning out your kitchen and getting rid of unhealthy, stocked foods. When you buy healthy products, also try buying them in smaller quantities so you won't be tempted to overeat.

Rethink also how you process and prepare food. Less frying and more boiling is the key. Try to cook meat and veggies in their own juices with the addition of water. A bit of olive oil is healthy but try to avoid cooking oil as much as possible. If you don’t consume enough veggies and fruits, you can always blend them in a smoothie.

Calculate the optimal number of calories for each day, and plan your meals accordingly. If you do it this way, it will be easier to track where you might be slipping in your diet, and it will keep you on the right track.

Proteins and vitamins are present in many products, and by eating a diverse diet, you can reach your daily intake easily. Eating fresh veggies and fruits is always a good idea, but you can also enjoy meat, eggs, and nuts.

To keep yourself on track don't forget to calculate their calorie points, and you'll be good to go.

Workout regularly

Workout regularly

Rethinking your diet counts for 80 percent of your success, but the last 20 represents the exercise you choose to perform. To incorporate a great work out routine into your lifestyle, you need to choose a  type of exercise that's both effective and engaging in the long run.

If the gym environment is stimulating for you, plan out a workout schedule and go before or after work. Listen to music to break the monotony or rearrange your exercises.

Of course, if you want to spend more time outside, you can also start jogging or cycling. Browse an online bike store to find the model which suits you best. No matter what bike you choose, be it a mountain bike or a road bike, you can always mix business with pleasure when going to work.

Group activities that include dance classes or any other sports can also be stimulating, and you'll get to interact with other people too. It doesn't matter if you are shy or extroverted, as long as you’ll be open to new activities. On top of that, your skin will be revitalized and look healthier if you’ll exercise more regularly.

Have plenty of sleep

Have plenty of sleep

Food and workout are important, but for your body to process the changes you are trying to make, you have to have at least 7 hours of sleep. Juggling hectic busy schedules, with the added stress from daily life, can stop many people from getting enough sleep. Unfortunately, without a good night rest, your metabolism gets easily disrupted, and your weight loss plan will go down the drain.

Besides, being sleep deprived will make you crave more junk food. To help you combat this effect, feeding yourself the right foods and exercising can work wonders. In case there are other factors which interfere with your sleep try to address them before starting your weight loss journey.

It is hard to achieve the ultimate body image, and it might also seem almost impossible to keep it. Remember it’s all about self-discipline and going back to your plans. You won’t have to be hungry to be fit, but this doesn't mean you can eat whatever and whenever you want.  By stabilizing your diet, creating a fixed workout schedule and getting enough sleep, you can allow your body to get rid of the extra weight naturally.

I guarantee you that when you reach your target goal, it will all be worth it. Just keep in mind that achieving your goals doesn’t mean that you now have permission to go back to your old habits.

If possible, make a  true lifestyle from the healthy habits you worked so hard to acquire.

How to Get into Fitness Even with Low Self-Esteem

How to Get into Fitness Even with Low Self-Esteem

Getting into shape can help you both look and feel better. For some people, getting started on the road to getting fit presents a major obstacle.

When you have low self-esteem, putting yourself out there and starting to jog or go to the gym can seem scary.

For this reason, it’s essential to try and overcome this obstacle so you can finally be your fittest, healthiest, happiest self.

Defining Low Self-Esteem

Having low self-esteem can impact many aspects of your life, but how do you know if it affects you? Low self-esteem (LSE) means you have a generally negative attitude about yourself and your life. You tend to be overly critical and leap to worst case scenarios when it comes to your choices. Having LSE doesn't only affect how you view yourself, but it can also significantly limit the things you are willing to try for the first time.

“Normal” or healthy self-esteem, on the other hand, leaves a person feeling overall positive about both their life and themselves. It sets people up to be better able to handle the challenges that life throws their way, and they are more willing to put themselves out there and try new things.

The Low Self-Esteem Test

If you are still not sure if low self-esteem is impacting your ability to get into fitness, there are a few questions you can ask yourself:

  • Do you tend to focus on your negative qualities?
  • Do you ignore your accomplishments while lingering on your failures?
  • Do you feel like you are not as good as your peers?
  • Do you talk badly about yourself? Call yourself stupid, ugly, fat, clumsy, or other names?
  • Do you talk negatively to yourself throughout the day?
  • Do you feel like people are lying when they compliment you or congratulate you on your accomplishments?
  • Do you take the full brunt of the blame when anything goes wrong in life?

low self esteem test

If the answer to many of those questions was “yes,” it may be low self-esteem that is getting in your way when it comes to getting in shape.

Low Self-Esteem and Fitness

Having low self-esteem means you live with a sort of “anti-cheerleader” who is constantly telling you that you cannot do the things you want.

If you have not exercised in a while, or are struggling with a weight problem, this voice in your head will tell you that you are wasting your time when you try to get fit. It will probably tell you that you will never look as good as him or her and you should stop embarrassing yourself.

Sometimes, people can quiet the negative voice in their head long enough to get started exercising, only to have it come back as soon as things get hard.

This form of self-sabotage can have devastating effects on your ability to stick with an exercise regime. For some people, overcoming LSE is the first and most crucial step on the road to physical fitness.

Tips for Overcoming Low Self-Esteem to Get Into Fitness

Every journey starts with a single step. There are many things you can do to help yourself build your self-esteem while also building muscle and burning fat. Here are some tips to keep in mind when you get started:

Remember that everyone at the gym is there to focus on their own fitness goals. They have better things to do than watch and judge you.

In the beginning, try to go at times when the gym is quiet. Being around this time in the gym will allow you to familiarize yourself with the equipment and get into a routine without feeling like there are too many people watching you.

fitness goals

Think about getting a personal trainer. It’ll help you eliminate any fears that you are doing things “wrong.” They can also help you see results quicker by tailoring your exercise routine to your fitness level.

Go outside. No law states that the only way to get fit is at the gym. Try going for a jog or playing sports with friends. If you have friends that you are comfortable with, you can relax and enjoy yourself while getting in shape at the same time.

Think about buying DVDs. There are several exercise programs you can buy and do in the comfort of your own home. You can do this until you are more comfortable with the idea of working out in front of other people.

Find a group class. If you can find a beginners spin or yoga class, you can be surrounded by people who are likely as unsure of what they are doing as you are. Group classes are a great way to meet new people and break out of your shell.

Having Realistic Goals

One of the most important things to keep in mind if you are trying to get fit and have low self-esteem is that these things take time. Do not fall into the trap of comparing yourself to other people. It is essential to sit down and plan out your own, personal fitness goals so that you can objectively track your progress.

When making your goals, start small. If you have not gone for a jog for years, start by going around the block. From there, you can gradually work your way up.

If you start like this, it will be easier on you, both physically and mentally because it will ensure you’ll not get discouraged and give up early on.

Surround Yourself with Positivity

One of the best ways to counteract the negative self-talk can be exposing yourself to as much positivity you can. If you are lucky enough to have friends or family that are encouraging and into fitness, listen to what they have to say. Do your best to force yourself to believe their encouraging words.

surround yourself with positivity

If you are not ready to get encouragement from others, try investing in a book or calendar that has daily positive messages. Finding one geared towards getting fit and/or improving your self-esteem would be even better. Starting your day by reading something positive can help set you up for a day of positive thinking.

Training your brain to be positive is crucial because you can and should be your own biggest cheerleader. Pay attention to when you start to think negative things about yourself and try to stop it in its tracks. Every time you find yourself being critical ask yourself if what you’re thinking is justified. You’ll likely be surprised at how many times your negative thoughts have no real basis.

Final Thoughts

Getting into fitness when you do not feel good about yourself can be very challenging, but by setting realistic goals and finding a setting that feels comfortable for you, you can really start your fitness journey. Real growth can only occur when you push yourself so be prepared to step out of your comfort zone a bit.

Being healthy and physically fit can and will positively impact almost every aspect of your life, including your low self-esteem. That is why it is worth doing whatever it takes to find and stick to a routine that can help you get physically fit.

Higher self-esteem can come from setting a goal and sticking to it. Throw in losing weight and feeling more fit, and you can easily see why getting into fitness can be especially important for someone with low self-esteem.

Author Bio: Harriet

Harriet is a writer at As a personal trainer, she loves helping people get fit. When she’s not helping others reach their fitness goal she enjoys spending time chasing her own.

13 Effective Workouts to Crush Your Fitness Resolutions

13 Effective Workouts to Crush Your Fitness Resolutions

Modern society has made people less and less concerned about health, and going to the gym has nearly vanished from our daily routines. Nonetheless, this doesn't necessarily mean that you're doomed to live a sedentary life.

This article will introduce you to the principles of how to crush your fitness resolutions from home with 13 effective workouts.

To maintain a healthy body in the comfort of your home, you will learn how to get rid of your stresses and worries by investing a few minutes in keeping you fit any time and anywhere you want.

1. Squat

The squat is indeed one of the most straightforward exercises. No matter where you decide to train, the squat is the movement you should regularly do to be in good shape. This exercise is perfect for the back, upper thigh muscles, and buttocks and the way to do it is uncomplicated. You need to prepare a small space and follow the instructions below.


How to do:

  • Stand straight and place your feet shoulder-width apart while both hands stay loose.
  • Push buttocks backward and gradually lower the body to the squatting posture, and simultaneously take a deep breath. Extend your hands in front of you to help keep your balance.
  • Gradually stand straight again and breathe out at the same time. Do 3 sets with 12-15 reps per set.
  • While doing the squads, the knees should not exceed the tips of the feet.

Note: Always squeeze your abdominal muscles to keep your body in balance. Keep your back straight, and breathe evenly and adequately.

2. Plank

Plank is the easiest and most effective home exercise for our belly muscles. If you want to lose belly fat, this is a valuable exercise. Only 60 seconds per day to practice a plank can make your belly muscles firm, and if you increase the frequency to 2 -3 reps per set, results are guaranteed to appear even quicker.

Plank affects the overall abdominal muscles, firming the skin along the way. Plank isn’t hard to perform, but its technique needs to be executed correctly.

How to do:

  • Position your body on a flat floor.
  • Put your elbows and wrists against the ground to create a 90-degree angle to the chest and floor.
  • Straighten your back with two feet touching the ground.
  • Straighten the body as your entire upper part is parallel to the ground.
  • Hold the posture 60s (the first time can be 30s and then gradually increase to 60s).

3. Wide Grip Push-ups

Regular push-ups not only help improve your health but also enhance your quality of life and make you happier. Wide grip push-ups help develop the chest and hand muscles and boost the metabolism.

As you engage in this exercise, your body temperature increases, which supports digestive processes and metabolism to burn calories and provide energy. If you incorporate push-ups into your workout routine, this alone will make you lose weight faster.

How to do:

  • Put two hands on the floor, and create a distance between them which is greater than the shoulders, and keep your legs straight.
  • Lift your hips so that your heels and shoulders lie in a line.
  • Tighten the buttocks and abdominal muscles.
  • Slowly stretch your elbows and lower the body while taking at the same time a deep breath until your chest is close to the ground, and the arms and forearms form an angle of 90 degrees.
  • Push against the floor and gradually lift the body to the starting posture while you simultaneously and slowly breathe out.
  • Repeat the movement for several sets with 20-30 reps per set, with a 50-60 seconds interval between each.

In addition to burning calories and fat, push-up exercises manage to produce mood enhancer hormones, like endorphins. Therefore, a daily routine of push-ups will make you feel happier.

4. Decline Push-ups

How to do:

  • Prepare a chair about 0.5m in height.
  • Put 2 feet on the chair, two hands down to the floor, lift the hips and let the weight of your body sink into your hands.
  • Perform push-ups until the face is near the floor and stop for 1 second.
  • Lift the body back to the starting posture then repeat. Remember to take a breath correctly while performing this exercise.
  • Do 10-20 reps per set.

5. Close Grip Push-up

Also known as the diamond push-up, this exercise is perfect for a whole arm and chest muscles workout. Before doing these push-ups, you should start with regular ones, as this exercise is considered quite hard for beginners.

How to do:

  • Start with a push-up posture, legs closed, and your back straightened. The index fingers and thumbs need to be close to each other to make a diamond-shaped form.
  • Perform push-ups in this posture and try to go as deep as possible while you take a deep breath at the same time.
  • Push the body up, and slowly breathe out.
  • Do 10-20 reps per set.

6. Ball Twist (Home Gym For Intercostals Muscles)

Doing a ball twist requires a flat floor and a wall, so you can easily practice this at home. This exercise has the most impact on the intercostal muscles and helps you achieve a firmer waistline.

ball twist

How to do:

  • Sit down and stretch your legs in front of you.
  • Keep your back straight and lean against the wall or maintain it in a vertical position.
  • Hold a ball in front of the chest with both of your hands.
  • Take the ball from right to left, and always keep your hands high in front of your chest.
  • Do several sets with 15 reps per set.

7. Table Top Leg Extension

This exercise affects the thighs and lower abdomen the most. Besides this, not only does this exercise help train the body’s strength but also it also burns the lower abdominal fat effectively. Therefore, doing this exercise on a regular basis will bring you a much firmer belly.

How to do:

  • Start with a 4-leg table posture with two hands and two knees touching the ground.
  • Lift your right leg straight ahead of your face while kicking your left leg straight backward.
  • Keep the posture for several seconds.
  • Switch legs and do 10 reps for each side.

8. Lying Glute Bridge

If you are looking for a light exercise at home, you may choose the lying glute bridge. If you practice this movement every day, it will help to “wake up” hip muscles and reduce belly fat very fast, resulting in more flexibility in the hip area. For men, this exercise can be an excellent trick for better love-making.

How to do:

  • Firstly, lie on the floor, knees bent, legs closed. Each foot should be 30-40 cm away from the buttocks.
  • Squeeze the abdominal muscles and press the heels to the floor. Lift the hips slowly off the floor, and hold it there for 2 seconds. Gently lower your hips and repeat.
  • Do 3 sets with 15 reps per set.

9. Glute Bridge Leg Lift

This exercise is somewhat similar to the flying glute bridge one, but it’s a bit harder to do. The glute bridge leg lifting helps to enhance and firm the muscle groups around the buttocks and hips. As a result, this exercise helps control the activity of both hips and thigh bones.

How to do:

  • Lie on your back, two hands parallel to the body, knees bent.
  • Lift the left leg, and then gradually lift the whole hip area. At the same time, you need to breathe out and put pressure on the hip while the right knee, abdomen, and chest make a line.
  • Slowly lower both the hip and the left leg but don’t let the hips touch the floor. Take a deep breath in through your nose while you change the leg.
  • Repeat the same process with the right leg.
  • Do 3 sets with 12-15 reps per set.

10. Jump Squat

Jump squat is a one of a kind cardio exercise that helps to reduce body fat very fast.  Since it makes you sweat out a lot and burn many calories as you jump, it also helps to firm buttocks and thigh areas. Therefore, if you want to tone and improve your thighs and leg muscles and at the same time sculpt a better muscle shape, do not miss this home exercise.

How to do:

  • First, stand straight. Create a distance between your feet which is equal and parallel from one shoulder to the other.
  • Gradually bend two knees and slow the body to the squat posture. The knees shouldn’t exceed the tip of the foot.
  • Put the pressure on the leg, and then jump up as high as possible. Vigorously push the hands upwards at the same time.
  • Go back to the squat posture, and repeat the movements.
  • Do 3 sets with 12-15 reps per set.

11. Jump Lunges

The jump lunge exercise is quite new to many people. It is a combination of knee lunges and jumps, and it helps you burn fat effectively. However, if you are not used to it, you will find that doing these at home will make your legs feel “tired.”

How to do:

  • Start in a straight up position, with the right leg stepping forward. Gradually dip down so that the thigh of the right leg is parallel to the floor, while the left thigh is perpendicular to the floor. Note that the left knee doesn’t touch the floor while you keep your back straight and eyes looking forward.
  • In the lunge position, always keep the neck and back straight. Stand up slowly and jump as high as possible.
  • Go back to the original posture and change legs.
  • Do 3 sets with 12-15 reps per set.

12. Crunch

This exercise focuses on the abdominal area, especially the upper part. It helps to burn belly fat and firm up the abdomen. If you want to build muscles in this area, do not skip this exercise.


How to do:

  • Start with lying on your back and bend the knees to make a 90-degree angle.
  • Cross your hands together and put them behind the head.
  • Slowly squeeze your belly, push the shoulders and head as high as possible so that your elbows touch your knee. Breathe out at the same time.
  • Gradually settle down and take a deep breath.
  • Do at least 3 sets with 12-15 reps per set.
  • Remember to breathe evenly.

13. Bicycle Climber

Bicycle Crunches, also known as bicycle climber, is considered a great home gym exercise for men who want to build stomach muscles effectively. If you work out regularly and correctly, you can get rid of the fat layer that covers the muscles.

How to do:

  • Lie on your back, with hands behind the head.
  • Lift your upper body until it forms a bent posture.
  • Slowly raise your left knee until it's perpendicular to the ground. Extend the remaining leg until it becomes parallel to the floor.
  • Make your feet look like you’re riding a bicycle as fast as possible. One leg goes in as the other goes out. The more you extend your legs, the more you’re going to fire up your quad muscles.  Do it continuously until you are too tired to continue.

With these 13 exercises, no matter how busy you are with work, you still can improve your fitness performance on a daily basis.

Nevertheless, you should keep in mind that exercising cannot bring great results if you only do it for a short period. You can expect great results only if you are patient and determined to work out on a daily basis.

READ ALSO: The Ultimate Guide on How to Make Your Workouts More Effective

Author Bio: Emily Pham

Emily Pham is a blogger with many years of experience in searching for the best natural home remedies for beauty and health issues. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.

What is Marc Pro and How Can It Help to Obtain Your Fitness Goals

What is Marc Pro and How Can It Help to Obtain Your Fitness Goals

So you're training for a marathon, or the Iron Man, or the Crossfit Games. Well, whatever you're training for, one of the best ways to get your optimal performance lies in how fast you can recover. We all know that a good rest and quality sleep (or maybe an ice bath) can get us back to square one. But now there's an even faster way, and it involves something quite electrifying.

Intrigued? Well, you should be!

An awesome way to speed up the recovery process is to use a device that utilizes electricity to stimulate muscles. So I'd like to introduce Marc Pro.

Marc Pro Plus

The bare bones of this machine, which is slightly larger than an iPhone, is that it delivers electrical stimulation (i.e electrical pulses) to the muscles that you target through replaceable electrode pads. You can control the intensity.

During your session, the Marc Pro generates muscle contractions that “improve the transport of nourishment and waste, speed recovery, and get you back to 100% quickly”. I know what you're thinking, “I've seen this type of thing on the home shopping network before”. I'm gonna have to say you're wrong.

FYI: Use discount code ‘CoachMoose' at time of purchase to save 5% and get free shipping on your Marc Pro purchase. Check it out here.

The Marc Pro doesn't make outrageous claims to mold you into a bodybuilder while you chill on the sofa drinking beer. It is not a TENS unit (transcutaneous electrical nerve stimulation). It's a recovery tool — it repairs muscle; it doesn't work your muscles out.

The Marc Pro doesn't send direct current pulses to the nerves (like TENS), it rather sends non-fatiguing stimulation that opens blood vessels. Basically, your muscles need to contract to move lymphatic fluid in and out, as well as blood and nutrients during recovery. The Marc Pro, therefore, provides more nutrients and gets rid of more waste from fatigued muscles, so it really aims to accelerate the recovery and conditioning process. In fact, if you use it regularly, the Marc Pro has shown to actually improve vascular capacity. This means you can last longer and push harder when training.

You can use it for 60-minute sessions every day, and it can be used wherever you are. It's non-invasive, so it can even be used at work after your lunchtime WOD.

MarcPro benefits

Photo credit: MarcPro

Here are some benefits and advantages

  • Addresses weak links
  • Allows you to warm up, condition, recover, massage, and improve your performance
  • Reduces aches, prevents injury and is not painful to use
  • You end up feeling less lethargic
  • You can recover quickly to fit in more events and competitions
  • Works as a replacement for deep tissue massage
  • It’s portable and super easy to use
  • It has a long lasting battery

Marc Pro: General Info and Info about Pad Placements

Here’s what comes in the package

  • 6 packages of electrodes
  • 2 lead wires
  • 1 battery recharger
  • 1 bottle of Aloe Gel
  • Soft carry case
  • Comprehensive electrode placement guide & user manual


I'm not the only person loving this product, it's adored by most of the fitness community as loads of people have seen great results. Working out hard can be taxing on a person's body, the Marc Pro is the perfect way to help aid recovery, especially for the super active athlete.

FYI. Use coupon code “CoachMoose” to save 5% and get free shipping at time of purchase! Click here.

11 Easy Ways to Fit in Fitness When You Don’t Have Time

11 Easy Ways to Fit in Fitness When You Don’t Have Time

It's not our fault.

I mean, it's just evolution doing what it does, right? We're fast becoming a culture of instant gratification, full life-automation, done-for-us services, and 1-click shopping. Heck, we have drones delivering our purchases directly to our homes, so the need to walk to the store is soon to be something of the past.

If you haven't seen the Pixar movie, Wall-E, add it to your much watch list. It's a fun movie about robot love riddled with darker undertones about a human dystopia if we aren't careful. Wall-E's bleak hyperbole of a gluttonous human existence is sad but true if we continue down the path of doing less for ourselves, take shortcuts and burn the fewest amount of calories possible each day. However, this is only a cartoon and we're not going to let this happen, will we?

No way! Not if we take a mindful approach to living each our days filled with movement with purpose.

In our day to day lives, we have choices. Lots of choices. And there's many paths to accomplishing the day-to-day tasks we find make up our daily routines. We can opt to take the ‘active road' in doing these tasks, like walking to the store for coconut milk, or we can opt for literally ‘the path of no resistance'. I don't have to remind you of all the benefits of daily activity, but here's a short list: decrease stress, feel happier, improved mindset, reduce risk and symptoms of dozens of non-communicable diseases like diabetes, hypertension, heart disease, etc and the list goes on and on… all if we just take an active role in committing to be a little more active each day.

What's wrong with this picture?

BUT! I know what you're thinking…

“I don't have the time!”

Yes. You. Do.

And to help prove the point and shift your perception on ‘no time', here are 11 daily routine breakers. These simple strategies will help you fit in extra fitness and movement.

To help, here are 11 daily life routine breakers that you can use to help get in extra exercise from day-to-day.

11 Fast and Easy Ways to Fit in more Fitness (when you think you just don't have the time)

#1. Walk, Jog or Ride a Bike to Your Destination

Jumping in your car or getting a taxi every day is obviously the easiest and fastest route to your destination. But getting used to walking, jogging or riding a bike to your destination is a great way to help lose a few extra pounds and promote a healthier you.

Bonus: You can save plenty of money on gas and taxi cab fees.

#2. Take the Stairs Instead of the Elevator

Skipping the elevator is probably one of the easiest ways to get a little extra exercise in, and in some cases, it might even get you to your destination faster. There are some additional perks as well – no awkward downtime, uncomfortable silences or forced small talk while waiting for or riding on the elevator.

#3. Ditch the Golf Cart

Take it from the Walking Golfer Society, ‘walking at the golf course is cheaper and healthier for you' and that's just for starters. This is a good exercise to do on days when the course isn't so busy and or when it's extremely nice outside. You can look at it like this, if you walk the golf course, you can get a game of golf in and skip your treadmill workout for the day, “two birds with one stone.”

#4. Skip the Pub and Go to a Bowling Alley

Bowling is a great way to have some fun and get in some extra exercise. It's easy to sit at the pub and watch the game, eat some greases foods while you chug your favorite beer. But you can do all this at a bowling alley, including engaging yourself in some competition and exercise. Even shooting darts or playing pool at the pub is still better than just sitting around packing on the pounds.

#5. Get Outside and Play with Your Kids or Pets

It's easy to open up the door to the backyard and let the kids and pets go wild, but why not go out and run around with them. It breaks up the day, it gets you off the couch, and usually, once you become active for a couple of minutes, you will feel like staying active and possibly accomplish some yard chores you have been putting off.

Bonus: Both your kids and your pets will enjoy the extra time you spend with them.

#6. Put Down the Video Games and Play Some Sports

These days it's so easy to skip out on getting physical when you can stimulate your brain with video games. Remember the days before John Madden and war games? If you wanted to play football, you had to go play football, and if you wanted to play war games, you had to go and play paintball or laser tag.

Anymore it's hard to find people who still want to play ball or do something else active. Joining a league of any sport is a great way to ensure that you will always have people to play with. Plus, if it's an upfront pay-to-play league, that's more the reason for you to show up along with everyone else.

#7. Exercise While Watching TV

Try to do this often, because like most people you might have a bad habit of watching television and eating at the same time. So to avoid the urge to eat and lose yourself in a bag of chips, you can pound out a bunch of sit-ups or push-ups while you watch your favorite show. It's a great motivator that helps you stick to your diet and exercise goals.

BTW – want 28 days of full-body, NO equipment needed workouts you can do in front of your TV? Get them for free at 

#8. A Quick Workout During Lunch

Try to take the first half of your lunch and do something like take a power walk, and take the second half of your lunch and eat a quick but little meal. This does wonder for your health and after-lunch performance. The exercise boosts your metabolism and burns off your food faster, and the time you spend exercising is less time you have to eat leaving you much more positive energy for the rest of the day.

Here's a list of a bunch of workouts you can do at the office, local park or hotel room.

#9. Make Plans with Your Family That Will Keep Everyone Active

Chuck E. Cheese is great for the kids, but chances are you will be sitting at the table sloping down pizza and pop. There are plenty of things that you can do as a family that can get everyone active.

Here are a few ideas: Batting cages, fishing, water parks, a regular park that has a track that adults can walk or run on, even car shows or city festivals will keep everyone’s feet moving – ambition, motivation, and creativity are the keys here.

#10. Don't EMAIL. Make a Personal Visit Instead.

Sometimes even if a person is in the same building as you, you still may find yourself shooting them an email or a text message just to avoid getting up and going to talk to them. Going and relaying the message in person not only gives you some extra exercise, but it also helps boost your mood or spirits by getting in some human interaction.

#11. Sleep Well

Although getting the sleep you need doesn’t directly offer you up extra exercise, getting in the sleep you need will offer you the energy throughout the day to take advantage of extra exercise opportunities.

So now what?

When it comes time to make a decision about how you will handle certain activities, if your tank is running on zero, more than likely, you are going to take the easy way out.

Just because life offers us convenient alternatives to doing physical activities, doesn't mean we have to use them. If you use your common sense and turn your normal everyday activities into fat burning activities, you might just find yourself shredding pounds on a daily basis without hitting the gym seven days a week.

Author Bio: Brian Hensley

Brian Hensley is an experienced copywriter and a dedicated health and fitness enthusiast. He believes staying healthy and living a long vibrate life is something everyone can do with a proper diet and fitness regimen. He also believes that extra caffeine, diet supplements, and workout supplements are just temporary solutions to a workout plan that works and will stay working for someone throughout their middle ages and golden years.


How to use a Fidget Spinner to Get You Fit, Strong and Healthy

How to use a Fidget Spinner to Get You Fit, Strong and Healthy

Sometimes, to keep ourselves motivated and excited about exercise (moving with focused purpose), we need to go a little outside the box.

To prove a point, today is a Fidget Inspired workout!

What began as a coaching call, ended with our coach Simon challenging my wife, Christie and I to come up with a fidget spinner inspired workout. And anyone who knows my wife and I, we're up for a good challenge ANYTIME…

But maybe I'm getting ahead of myself, you may be wondering…

“What's a ‘fidget' spinner?”

Great question.

I had first heard about them a year or so ago in a private Dad's group on Facebook, but didn't really pay it much attention as they were low-tech devices that were mainly intended to help people dealing with ADHD, anxiety and autism. But now, they're blowing up the internet, and being banned in school rooms across North America, as kids everywhere are flocking to buy them.

They're a small, ball bearing device which the user can rotate between his or her fingers. Momentum of the toy provides a ‘pleasing sensory experience' – based on reviews… just go and YouTube them… there are literally 100's of instructional videos on these things! (you can also buy from 1000's of choices on Amazon)

So, considering all the families that have fidget spinners spinning in their homes, we're challenging families to fidget through fitness!

We've picked up a spinner here in Bali, and we've created a workout that you, your family and friends are guaranteed to have fun with this one.

The ‘Fidget Spinner' Fitness Challenge

For 15 minutes, every time we spin the fidget spinner, we do a movement of an exercise. We don't switch movements until the spinner stops and we spin again!

If you have a group of you participating in the workout (i.e. classroom of students, boot-camp, etc), each person takes a turn to spin and call out a movement of their choice for that round (spin)… what will you pick? Here's a list of movements to inspire you:

Exercise Name

Area of Focus

AIR BOXING Total body
AIR SKIPS Total body
ARM CIRCLES Upper body
BURPEE Total body
DIPS (CHAIR) Upper body
LEG HOPS Lower Body
MANMAKERS** Total body
Plank from elbows Core
PLEBS PLANK Total body
PULL-UP** Upper body
PUSH-UP Upper body
Push-up (Chair) Upper body
PUSH-UP (DIAMOND) Upper body
PUSH-UP (FEET UP) Upper body
RENEGADE ROWS** Upper body
RING ROWS** Upper body
SQUAT Lower Body
Squat (Chair) Lower Body
STEP-UP (CHAIR) Lower Body
STRICT CHIN-UP** Upper body
SUPERMAN Total body
WALL SIT Lower Body

Write down total reps completed within 15 minutes, and then do a celebratory dance!

This is next level HIIT workout and perfect for doing on your own or with family and friends.

So, in conclusion:

And ask yourself, what other creative ways could you make exercise fun for you, your friends and family?

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See you soon and happy fitness-ing! 

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