Do you have Fitness Off Days? It happens to the best of us. A few great weeks of following your fitness and nutrition plan and then—BANG—life happens. A late night out with friends, a last-minute business trip, a sick child at home, or something as simple as a bad mood can derail you. Maybe you missed your fitness session or you simply don’t have the energy (or desire) to prepare a healthy meal. Regardless, you’re having an “off” day.

Sometimes an off day is just that: one day off track. You wake up the next morning back to being motivated and focused on your goals. Other times, it may take several days to regain your fitness mojo. Off days can be vicious—but they can also be stopped.

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Have you Considered Working out as a Couple? Hitting the gym with a workout buddy is not only a great company but can be incredibly motivating, too. Countless studies show that working out with a partner will maximize your results.

According to a study in the Annals of Behavioral Medicine, working out with your partner can double your performance and give you your dream body twice as fast. Isn’t that great! Working out as a couple is a significant team-building activity, and you’ll want your partner to be on your team forever.

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resting heart rate


What is Resting Heart Rate? How Are You Affected? You may already know that resting heart rate (RHR) is the number of times your heart beats or squeezes in the absence of exertion. You might also know that, generally, the fewer beats your heart makes during periods when you’re awake and relaxed, the better. But beyond that, it’s probably not something you think a whole lot about.

Your resting heart rate is worth paying attention to for the myriad of ways it can be an indicator of your overall health. Here’s the nitty-gritty on this little number.

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Starting a fitness program may be one of the best things you can do for your health. Physical activity can reduce your risk of chronic disease, improve your balance and coordination, help you lose weight — and even improve your sleep habits and self-esteem. And there’s more good news. You can start a fitness program in only five steps.

1. Assess your fitness level

You probably have some idea of how fit you are. But assessing and recording baseline fitness scores can give you benchmarks against which to measure your progress. To determine your aerobic and muscular fitness, flexibility, and body composition, consider recording:

  • Your pulse rate before and immediately after walking 1 mile (1.6 kilometers)
  • How long it takes to walk 1 mile or 400 meters, or how long it takes to run 1.5 miles (2.41 kilometers)
  • Number of half sit-ups, standard pushups or modified pushups you can do at a time
  • How far you can reach forward while seated on the floor with your legs in front of you
  • Your waist circumference, just above your hipbones
  • Your body mass index BMI-chart

2. Design your fitness program

It’s easy to say that you’ll exercise every day. But you’ll need a plan. As you design your fitness program, keep these points in mind:

Consider your fitness goals.

  • Are you starting a fitness program to help lose weight? Or do you have another motivation, such as preparing for a marathon? Having clear goals can help you gauge your progress and stay motivated.

Create a balanced routine.

  • The Department of Health and Human Services recommends getting at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic exercise a week, or a combination of moderate and vigorous activity.
  • For example, try to get about 30 minutes of aerobic exercise on most days of the week. Also, aim to incorporate strength training of all the major muscle groups into a fitness routine at least two days a week.

Start low and progress slowly.

  • If you’re just beginning to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor or an exercise therapist for help designing a fitness program that gradually improves your range of motion, strength, and endurance.

Build activity into your daily routine.

  • Finding time to exercise can be a challenge. To make it easier, schedule time to exercise as you would any other appointment. Plan to watch your favorite show while walking on the treadmill, read while riding a stationary bike, or take a break to go for a walk at work.

Plan to include different activities.

  • Different activities (cross-training) can keep exercise boredom at bay. Cross-training using low-impact forms of activity, such as biking or water exercise, also reduces your chances of injuring or overusing one specific muscle or joint.
  • Plan to alternate among activities that emphasize different parts of your body, such as walking, swimming and strength training.

Allow time for recovery.

  • Many people start exercising with frenzied zeal — working out too long or too intensely — and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Put it on paper

  • A written plan may encourage you to stay on track.

3. Assemble your Equipment

You’ll probably start with athletic shoes. Be sure to pick shoes designed for the activity you have in mind. For example, running shoes are lighter in weight than cross-training shoes, which are more supportive.

If you’re planning to invest in exercise equipment, choose something that’s practical, enjoyable and easy to use. You may want to try out certain types of equipment at a fitness center before investing in your equipment.

You might consider using fitness apps for smart devices or other activity tracking devices, such as ones that can track your distance, track calories burned or monitor your heart rate.

4. Get started

Now you’re ready for action. As you begin your fitness program, keep these tips in mind:

Start slowly and build up gradually.

  • Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching. Then speed up to a pace you can continue for five to 10 minutes without getting overly tired.
  • As your stamina improves, gradually increase the amount of time, you exercise. Work your way up to 30 to 60 minutes of exercise most days of the week.

Break things up if you have to.

  • You don’t have to do all your exercise at one time so that you can weave in activity throughout your day. Shorter but more-frequent sessions have aerobic benefits, too.
  • Exercising in 10-minute sessions three times a day may fit into your schedule better than a single 30-minute session.

Be creative.

  • Maybe your workout routine includes various activities, such as walking, bicycling or rowing. But don’t stop there. Take a weekend hike with your family or spend an evening ballroom dancing. Find activities you enjoy to add to your fitness routine.

Listen to your body.

  • If you feel pain, shortness of breath, dizziness or nausea, take a break. You may be pushing yourself too hard.

Be flexible.

  • If you’re not feeling good, permit yourself to take a day or two off.

5. Monitor your progress

Retake your fitness assessment six weeks after you start your program and then again every few months. You may notice that you need to increase the amount of time you exercise to continue improving.

Or you may be pleasantly surprised to find that you’re exercising just the right amount to meet your fitness goals.

If you lose motivation, set new goals or try a new activity. Exercising with a friend or taking a class at a fitness center may help, too.

Final Thoughts:

Starting an exercise program is an important decision. But it doesn’t have to be an overwhelming one. By planning carefully and pacing yourself, you can establish a healthy habit that lasts a lifetime.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website through purchases you make on the provided affiliate links.
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fitness gadgets


Healthy Head Start with these 2018 Fitness Gadgets. January means hitting the gym — hard. Your already depleted list of new year resolutions inevitably involves notes to lose a few pounds and raise your fitness levels: the marathon is only four months away, and that new road bike isn’t going to ride itself.

It feels a little daunting, but there is an upside: new year means new gear. Those miles will go more quickly when you’ve got a personal trainer in your ear, and a new pair of smart scales is the incentive you need to push a little harder in the spinning studio.
From jackets that heat up for cold runs to water bottles that glow to remind you to drink, here’s the smartest fitness tech you need in 2018.

The wearable fitness gadgets

There’s no point going the distance if you can’t track your results and feel smug. Fitbit’s Charge 2 ($129.95, is a neat, lightweight option that’ll record all your primary fitness stats, monitor your heart-rate and sleep. If you’re happy to pay more, Fitbit’s Ionic smartwatch has a bigger screen and offers more: it’ll track your GPS, provide personalized workouts and let you make payments and control your smart lights at home at the same time (from $269.00,

The Apple Watch Series 3 (from $350.00, offers many of the same tools but has an enhanced focus on your heart, plotting your pulse readings on handy graphs.

If you’d instead not wear something on your wrist, the Myzone heart-rate belt ($139.99, sits around your chest and links to your smartphone, and the Moov Now (from $47.23, is a lightweight fitness monitor you can wear on your wrist or ankle.

The soundtrack

Miles pass more quickly with music. Denon’s wireless sports earphones ($149.00, feature unique ear-hook technology so they’ll stay secure when you’re on the move. For something more sturdy, the Beats by Dr. Dre Mixr On-Ear Headphones have a lightweight, flexible headband that folds away when not in use.

If you’d instead not take your phone running, Samsung’s Gear IconX earbuds ($186.99, let you upload music from your phone, so they work as standalone media players.

Sometimes even Dua Lipa isn’t enough of a motivator, so LifeBEAM’s Vi earphones ($159.99, speak to you during your workout, acting as a personal trainer in your ear. She’ll train you on your time, breathing, step count and heart rate as you go, while still playing your music.

The look

If you want to take your wearables even further, Athos’s Compression Capri Tights ($184.99, have embedded sensors which offer real-time biometric tracking, from muscle activity to calorie expenditure. These sync with an app, telling you which muscles are firing and how much they’re being exerted.

When it’s dark, Proviz’s Nightrider LED jacket ($94.26, and Metier’s Beacon Jacket (£250, feature LED lights so you’ll stand out on the roads. For cold days, Blaze’s Explorer Jacket (from £200, incorporates TriZone technology to keep you warm at the touch of a button.

The accessories

Now even your water bottle has got smart: the Hydrate Spark 2.0 ($54.95, tracks your water intake and glows to remind you to drink. It’ll tell you when you’ve met your daily goal and syncs with your Fitbit or Apple Watch to monitor your hydration.

fitness gadgets
Hydrate Spark 2.0








Release your knots and tension after your workout with Pulseball (£90,, which vibrates and feels like a sports massage, then use Fitbit’s Aria 2 smart scales ($129.95,, which syncs with your smartphone to track your weight, body fat percentage and BMI.

Fitness gadgets apps

If you’ve got all the gear but no idea, FizzUp (free, will act as a personal trainer in your pocket. The app creates a simple workout and nutrition plans, as well as motivational add-ons, which are optional blocks of cardio, abdominal and stretching exercises. You can also use Sworkit (free, for easy guided workout plans on any device, while TruBe (free, takes things one step further and sends a personal trainer to your home or nearby park at the click of a button.

If you’d instead not exercise alone, CorePower Yoga app ( is a free app that lets you discover and book classes at local boutique studios near you.

I hope you found this article helpful. If you have anything that you’d like to share or any opinions on any of the content on my site, please do speak up. I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with the purchases you make on the provided affiliate links.
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Fitness Gadgets To Give You A Healthy Head Start In 2018 .., (accessed January 04, 2018).


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benefits of resistance training

3 ways your Fitness Benefits from Resistance Training

Strength training or weight training is commonly referred to as resistance training. Resistance is utilized to build muscle strength, increase muscle size and increase muscle endurance. The utilization of resistance allows the muscles to contract. Thereby, causing microscopic damages or tears to muscle cells. Furthermore, the body acts on it and promotes regeneration of the muscle cells. Hence strengthening the muscles, growing more stronger muscles.

Resistance training tends to be focused on power and tends to be anaerobic (intense) in nature. Anything with maximal exertions can be considered resistance training. Things like Tennis and racquetball show some benefits as well due to some strides being full exertion, but weightlifting tends to have the most dramatic effects.

Below are 3 ways you can benefit from resistance training.

benefits from resistance training
resistance training


Muscle Benefits

Resistance training focuses multiple benefits directly on the muscles, among these are the following:

  • Significant gains in both size and strength
  • Increases intramuscular coordination
  • Elevates anabolic fibers hence growing muscle fiber thickness
  • Enhances a higher level of muscle force
  • Improves muscle definition
  • Reduces occurrence of sarcopenia


Bone Benefits

Resistance training benefits are not limited to muscles. It also contributes to the improvement of your skeletal system. Among the bone benefits are the following:

  • Increases spinal bone mineral density
  • Decreases the risk of osteoporosis
  • Reduces back pain and injury
  • Increases joint stability


Overall Body Benefits

Like any other exercises, resistance exercises do not only promote muscle and bone health, but there are also other health benefits. The following are few of the benefits:

  • Reduces the risk of heart diseases
  • Reduces the risk of diabetes
  • Improve mood and fight depression
  • Promotes self-confidence
  • Enhances cognition and focus

Final Thought on Benefits from Resistance Training

Undoubtedly resistance training has a lot to offer, and a great resistance training regime can improve health and wellness.

I hope you found this article helpful and as always I look forward to your comments, questions and the sharing of ideas.

Note: Thank-you for supporting this website with the purchases you make through the provided affiliate links.
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