Fitness bootcamp Prompts:
Boot camps became popular several years ago when health and fitness experts realized the need that many clients had.
A boot camp is a self-contained fitness program that generally incorporates several types of exercise into one session.
One of the most difficult aspects of any new habit is taking the first step. Boot camps help people take that first step.
Boot camps give you a big push forward and then once you’re through it, you can choose how you move forward.
Boot camps are programmed so you have to do little more than show up. And they don’t require any specialized equipment.
Exercise is a four letter word for some. It’s hard. It’s uncomfortable. You sweat. You breathe hard. And you’re sore the next day.
Boot camps embrace variety so you’re not doing the same thing all the time. They often include others so you’re exercising with a group.
When you exercise every day for an hour and you’re enjoying several different types of exercises, you’re going to see results.
Boot camps embrace variety. You may be doing yoga, strength training, and HIIT in one boot camp session.
Smart goals are measurable goals. They are quantifiable. So a goal of losing 10 pounds might be a smart goal because it is measurable.
Write down your goal for your boot camp in your notebook, you may want to think about why you chose that goal. What is your motivation?
You don’t have to choose one location, but you should have a general idea about where you’re going to do your workouts.
Invite a friend or ten to do the boot camp with you, having others do the boot camp with you helps you feel accountable.
If you are really hungry post-workout, take a look at how you’re eating before your boot camp workout.
After the first week you may find your motivation waning, this is why it’s important to schedule your workouts and create a habit.
To avoid muscle soreness, vary your workouts and avoid performing the same movements two days in a row.
Plan your nutrition so that you’re well fueled with whole foods and that you aren’t starving after your workout.
Don’t think about 30 days of working out. Focus on today. Also, consider rewarding yourself for your efforts.
Don’t forget your accountability plan, tracking your success, and sharing your experience with others to help you stay motivated.
Boot camps are a wonderful way to jump start your exercise habit. You will have momentum and learn a ton about yourself.
What if I told you that yoga can help you get into the best shape of your life? It’s true.
Yoga can help you boost your cardiovascular health, improve your strength, endurance, functional fitness, and flexibility.
Yoga is for everyone. And the concept of a yoga practice is wonderful because it helps you focus on what’s important.
A solid yoga practice will improve your fitness so you can go for a longer run if you’d like, without feeling the same degree of effort.
Yoga requires your muscles to learn how to work together to function optimally, improving your health now and as you grow older.
With yoga you become more aware of your body, and that can lead to some significant nutrition changes in your own lifestyle and routines.
Flexibility is about being able to move your body the way you want to move it without worrying about injury.
According to yoga experts, strong muscles protect us from conditions like arthritis and back pain, and help prevent falls in elderly people.
Strength improves your posture, and it helps you burn more calories because it takes more energy to support muscles than it does fat.
Strength in yoga is achieved through bodyweight movements. It happens through holding poses and using your whole body.
It’s also important to point out that yoga has been shown to improve overall physical, emotional, and mental wellbeing.
Hatha Yoga is one of eight styles of yoga. Many types of yoga use Hatha as the foundation for their poses and practice.
Vinyasa Yoga teaches a sequence of Hatha movements that flow or smoothly transition into one another.
Iyengar is designed to cultivate strength, flexibility, stability, and awareness, and can be therapeutic for specific conditions.
Power yoga, aka Gym Yoga, is a general term used to describe a vigorous, fitness-based approach to a Vinyasa or (sequence) type of yoga.
Bikram Yoga is also often called hot yoga, though other types of yoga can be performed in a heated room.
The locust pose is a pose that strengthens your core muscles. Lie face down on the floor with your arms extended alongside your body.
Warriorpose will help strengthen your legs, ankles, shoulders, and back while it tones your entire body, especially your core.
Pay attention to your progress and your gains. You will be amazed how much your body changes after a month of dedicated yoga practice.
Yoga is about becoming more calm, centered, and aware. It’s also about becoming strong, flexible and amazingly fit.
When was the last time you actually went for a walk, just for the fun of it?
Do you actually do any walking for pleasure anymore or not?
Get my new report on Walking for Pleasure – More than Just Exercise.
Before the internet and TV people used to enjoy going for walk as a way to spend time with each other.
Other than walking to get somewhere, do you make time to enjoy a walk with your family?
Envision walking with your partner, holding hands, enjoy the scenes and smells of nature?
Walking is the perfect exercise and you don’t always have to have exercise in mind as an excuse to go walking.
Try mall walking in the winter, or if you suffer from allergies.
Make time this year to walk in the fall leaves, kicking them up and pretending to be a kid again.
There are lots of walking related clubs in your area, why not try joining walk.
Bird watching is a great hobby that also involves walking along trails. What a fun way to exercise.
If you enjoy walking why not find a hiking club and spend the time making friends?
Always wear good shoes when walking for pleasure or power walking for exercise.
Pleasure walking will help you stay in control of your weight!
Do you have a walking related website? Then get a copy of this new Walking for Pleasure report today.
Spring into Walking Prompts:
Spring has finally arrived and doesn’t it make you feel like going for a walk?
Take the time to warm up before going out for your daily walk.
Stretching your legs and arms is recommended before starting your walk.
Walking is a great way to lose those extra winter pounds.
Why not start taking your dog for a walk each day, a great way to exercise with a purpose.
Walking can help reduce your risk of having a heart attack or stroke.
People who walk regularly have lower blood pressure than those who don’t.
If you have diabetes try adding a daily walk into your routine.
Spring is the perfect time to walk, the weather is not as hot or humid at this time of year.
Even in Spring remember to protect your face with sunscreen.
The heavier you are, the more calories you will burn while walking.
Did you know that walking can help reduce your sweet cravings?
Walking regularly helps to keep your brain sharp.
If you are dealing with stress taking a peaceful walk in a park can really help.
If you live in the city look for green spaces where you can spend some quiet time walking.
Walking alone is a great way to short out your thoughts or plan your daily activities.
Social walking makes the aspect of walking a fun activity to do with your friends.
Live near a lake or by the ocean? Make the time to enjoy a walk here.
Aim to walk for 20 to 30 minutes at least three times a week.
New to walking, start out by walking for just 5 minutes and increase gradually.
Your feet are carrying all your weight so treat them to a good pair of walking shoes.
To really burn calories and get the most from your walk use a heart rate monitor.
Pedometers are a fantastic way to track your distance as well as your total daily steps.
Try to walk between 7,500 to 10,000 steps per day.
To burn more calories during your walk simply walk further.
Get your feet measured and buy walking shoes that fit correctly.
While walking pull in your stomach muscles for extra benefit.
Wearing the wrong shoe while walking can leave you dealing with Plantar fasciitis.
Warm up your muscles before stretching, never stretch cold muscles.
Eat a good meal before going out for your walk and take a bottle of water along.
Low impact fitness Promts:
Low impact fitness is literally fitness that doesn’t result in repetitive impact on your bones, muscles, and joints.
Low impact fitness can be intense. There are some great HIIT (High Intensity Interval Training) programs that are low impact.
It can be easily argued that you could achieve almost any fitness and health goal with a low impact fitness program.
Low impact supports you to move your body, which is essential for lasting weight loss and better health, without joint pain.
Depending on the type of exercise you choose, low impact fitness can absolutely build endurance.
If you have access to a pool, then consider adding swimming to your low impact fitness program. It’s an exceptional cardiovascular workout
Strength training can help you reduce your risk of injury. Anyone can strength train and you don’t need weights to do it.
Barre is a form of exercise derived from a ballet warm up. You can find classes with instructors who can help you with your form.
Hiking takes walking to a different level because it often involves trails and uneven surfaces. This improves strength and mobility.
Step aerobics may be one low impact exercise that surprises you, especially if you’ve ever taken an aerobics class.
TRX is an exercise program using resistance bands. It’s easy on your joints and there aren’t any dynamic movements.
From Tai Chi to kickboxing, there are a number of martial arts that are low impact. Keep in mind that there are some that are not low impact.
If you’re new to exercise (or if it’s been a long time), then you may be wondering if low impact exercise will be good for you.
The bottom line is that low impact fitness is safe and effective for anyone. It can help you achieve a wide range of goals.
Let yourself ease into exercise. Create a daily workout plan with one rest day each week. Create the exercise habit.
You don’t need to exercise for hours every day to get benefits. HIIT programs can be as short as 5 minutes and still provide good benefits.
Your heart is a muscle, like other muscles when you exercise it gets stronger. To exercise your heart, you must increase the demands on it.
Any exercise that gets your heart rate up, whether low or high impact, will improve your cardio health.
Strength training can be bodyweight movements like pushups, pullups, and squats. It can also be with fun weights.
Much of losing weight or not losing weight with exercise has more to do with your diet than with the type of exercise you choose.
Determining your current level of fitness is the starting point for choosing what type of race you will run to start!
Most veteran marathoners devote 12 to 20 weeks to prepare for a race. These are people that routinely run marathons.
If you begin training for a 5K and find yourself not challenged significantly, consider a 10K.
When setting goals for your first race, be sure to make them realistic goals!
When prepping for a 5K, you will be running 10-15 miles total weekly, plus one long run of at least 3 miles.
Most runners go for lightweight shoes, specifically designed for distance running, at a specialty shoe store.
When training, if at all possible, match your training run environments to that of the race you will be running.
A regular running practice can help you lose a lot of weight, which may or may not be your fitness goal.
Warm up before and cool down after each training and each race.
Start with shorter distances, slowly increasing your mileage as you train.
Listen to your body…it will tell you when you have a little left in your tank or when you should call it quits.
Staying hydrated is important. Shoot for 6-10 ounces of hydration for every 2-3 miles you run.
After 45-60 minutes of running, you need to eat something. Carbs are a great focus as they are absorbed quickly.
A relatively “normal” diet is fine for running a 5K or 10K race.
Run in the same clothes you will be running your race in so that they will be comfortable!
You will want to hit your highest mileage week with 21 days still left before your race. Then start tapering off.
On race day, keep calm mentally. Getting jacked up on sugar-filled coffee before the race is not a smart move.
Arrive early to your first race since you don’t know what to expect.
Don’t overdress on your first race. This is a rookie mistake. Dress as if the weather is 15-20 degrees warmer than it is.
Don’t forget to enjoy yourself at your race. Remember, finishing upright is your number one goal for this race.
Health and Exercise Prompts:
Lifestyle habits make a tremendous difference in how well you age, there are many things that have a positive impact on your genetics.
Eating a healthy and well balanced diet will benefit you as you age. One great place to start is by eating only whole foods.
The “Normal” aches and pains that often come with aging are made worse because of diet.
When you switch to a whole foods diet, you may notice that your joints and muscles feel better, and that you have more energy.
Whole foods and a healthy diet help improve some of the many conditions that often plague us as we get older.
When you start to reduce your sugar intake you naturally shift your diet to more whole foods.
How active are you? Most people fall into the sedentary group. Unfortunately, being sedentary is a fast track to illness.
Strength can be achieved with bodyweight movements. It’s important, as you age, to make sure you’re doing this type of exercise.
Endurance is important, it helps your body’s muscles and your circulatory system work together, which trains them to adapt and improve.
By working on your mobility and flexibility, you will help strengthen your spine. These will improve with time and practice.
It’s important as you age that you’re able to maintain good posture, and continue to be able to reach overhead without injuring your body
Exercising is a preventative for cardiovascular disease and conditions like stroke and heart attack.
Exercise helps strengthen your bones, especially weight-bearing exercise. It reduces bone loss and the risk of osteoporosis.
One of the most important, and arguably the most valuable, aspects of life is human connection.
Studies have also shown that loneliness has a deadly impact on health and that the incidence of loneliness is increasing.
Brain health is important, and there are small steps you can take on a daily basis that can truly have a significant impact.
Sleep impacts your brain health, it affects your ability to make healthy decisions about what you eat and when/if you exercise.
Without good sleep, you’re compromised, and over time that can add up and cause health problems.
Aging well isn’t complicated. It’s about taking care of yourself today.
As you adjust your diet, you can begin to focus on movement, keeping your brain active and engaged, socializing, and improving your sleep.
30 day challenge Prompts:
A 30 day challenge sets you up to create a daily exercise habit & plan that you can continue after the 30 days.
Make today the day you start making positive changes to your health and fitness.
DOMS stands for Delayed Onset Muscle Soreness. It happens when you use a muscle more/differently than it’s used to.
The best thing you can do for DOMS is to eat nuritiously, hydrate, & get some blood circulating through your body.
On your cardio day, spend at least 30 minutes running, hiking, swimming or whatever sounds fun.
Electrolytes & carb replacement drinks aren’t necessary unless you are working out for an hour or more.
If you are trying to lose weight & get in shape it is important to track what you eat!
Track calories & make sure that post workout, you are not consuming more than you just burned.
Exercise because it’s good for you, not because it gives you a reason to justify eating more calories.
Staying motivated is tough….pay attention to positive changes & hold onto them as you move through this challenge.
To avoid getting injured while exercising, make sure you are always using proper form.
Paying attention to your body is a great way to prevent injury. Find your balance and don’t push yourself too hard.
Set goals for your workouts. It can help you focus on your effort and achieve a better outcome.
As you move beyond this challenge, be sure to continue fitting strength, cardio & mobility into your daily workouts.
Once you’ve created a daily exercise habit, leverage that habit into a lifetime of good health & better fitness.
You can create your own fitness program that works best for you.
Once you complete a 30 day challenge, think about how to reward yourself. You deserve it.
While doing moderate cardio, you should be able to maintain the same pace through the entire 60 minutes.
Know where you are starting from & what your body is capable right now. It could help you prevent an injury.
If you want cake, eat cake, but make it an occassional treat and not a daily habit. Moderation is key.
Martial arts Prompts:
Martial Arts has its foundation & origination in self-defense, & its core elements help you to lose weight & get in shape.
If you’re looking to improve your strength, agility, balance, flexibility & endurance then Taekwondo is a good choice.
Kung Fu is a lot like Karate, except that it’s more visually graceful with more flow.
Aikido is designed primarily for self defense with a goal to defend yourself without hurting the attacker.
Martial Arts demands the ability to move precisely and quickly.
The muscle that you’re building with martial arts will replace your fat stores & you’ll feel strong, fast, & healthy.
Stamina and endurance are a key component of the majority of martial arts.
Endorphins are released when you’re kickboxing, training Taekwondo, or Muay Tai or Judo, giving you a runner’s high.
Self-defense and martial arts are confidence boosters.
If you looking to improve cardio and/or balance, learning one of the martial arts may be the answer.
Martial arts are one of the best fitness programs for people who are new to exercise or who haven’t exercised in a long time.
If you are someone who prefers to jump, kick, hit, or tackle, Martial Arts may be what you are looking for.
Things like precision, force, strength, and endurance are all important elements in Martial Arts.
Martial Arts offers enough variety that you will likely be able to find a practice you enjoy.
Try several different practices of Martial Arts before you make any type of “final” decision.
Krav Maga is Israel’s national martial art and is taught to the entire defense force of the country.
If you’re looking for an activity that combines standing moves & moves on the ground, then try Brazilian Jiu-Jitsu.
Most people find martial arts to be engaging, interesting, challenging, and seriously enjoyable.
Martial Arts can be a standalone fitness practice or it can be part of a program.
Most Martial Arts instructors will tell you to practice at home.
Self defence is good and would be tought in schools