How else can we put some fun in Fitness?

Last week, we posted about how finding the right activity for you can make fitness fun (http://builditforlife.co/2015/09/10/fitness-can-be-fun/), however here are three other ways to make your workout not seem so drab,

  1. Location, location, location!  Which sounds more entertaining, doing push-ups inside or outside?  Plan a few days a week to visit your favorite outdoor spot…hello, Golden Gardens! and tackle your workout there.
  2. Sprinkle in some of your favorite exercises with the ones you don’t like as much.  Perhaps you love working your abs, plan that every other exercise be an ab exercise.
  3. Pick a giant number of each exercise to complete.  For instance, try to do 100 push-ups, 100 lunges, 100 crunches, etc.  Completing a giant number can be very gratifying.

Have fun & Be Active!

Your friends from Build it for Life

Fitness can be FUN!

Sometimes exercise gets a bad reputation because, in general, it’s 1) hard and 2) time-consuming.  However, it can be so much fun which will make it worth the time.  Take a few moments to think back to recess or P.E. in elementary school.  Remember how much fun it was to run around, jump on things, chase people, climb up high, play side-line soccer, etc?  What were some of the things you liked to do the most?

If you loved the sports in P.E., perhaps finding an adult league of soccer, softball, volleyball, or football would make fitness fun for you.

Enjoyed climbing?  You can still climb as an adult!  Rock climbing gyms are popping up all over the place.  There are some great ones in Ballard and Magnolia in Seattle, WA.

Liked being chased?  Or chasing?  Sounds like you must be a natural-born runner!  Find a running club, or a friend who wants to run.  They don’t have to know that the entire run you are trying to out run them, that can be your own little mind game to help keep you moving.

There is an adult way to do things you enjoyed doing as a child.  Just ask us, we’ll help you find yours.

Maybe you hated recess.  Have you ever been hiking, or tried water sports, like paddle-boarding, or canoeing?

1546319_10202840083427917_3130562311934780282_n

There are tons of ways to work out.  A lot of us are busy-busy-busy.  Maybe yoga or Pilates is something that would help calm you down.  Exercise for you doesn’t have to be what Citizen A or Citizen B is doing.  Let’s figure out what your go-to activity can be.

Have Fun & Be Active!

Your friends from Build it for Life

Happy Labor Day!

Happy Labor Day Weekend!  Aren’t we all so excited about having Monday off!?  We just want to encourage you to sneak in some exercise with your paid vacation.  Pick a number between 50 and 100, complete that many of these three exercises, dips, push-ups and lunges.  There is no need to do them all at once, perhaps do a set of 20, hang with some buddies, do another set of 20, put the laundry in the dryer, etc. etc.  Get it done though!  You will feel so good afterwards that you remembered to take care of your body this holiday weekend!

HaveIMG_3118 fun & Be Active!

Your Friends from Build it for Life

photo by Jesse Morrow

Why such a stress on Water!?

Water is so important for our bodies, but often, we aren’t drinking nearly enough.  The average client we see is lucky to drink about 5 cups of water a day, that’s three cups shy of the old “8 cups a day” rule we all grew up with.

Unknown

Perhaps it would be helpful to know why we need to drink water..

Water, one of six nutrients the body needs, is the base for most of the chemical reactions that occur in the human body. So, let’s think of chemical reactions as in our body breaking down the nutrients we eat and turning those nutrients into the energy we need to get through the day.  If our body isn’t getting the adequate amount of water it needs to aid in the chemical reactions, is there a chance our metabolism isn’t working to its full potential!?  We think, yes, there is a chance!!

Water is also a nutrient that can easily showcase how optimal nutrition works. For instance, if someone does not consume enough water, they can become dehydrated. This is especially true in the heat and during exercise (1). As water is lost from the body, it must be replenished. Dehydration can cause short-term memory loss, effect visual-motor abilities, and impair working memory. As the level of dehydration increases, these symptoms get worse. Dehydration symptoms are most noticeable with a decrease in body weight by 2% or more (2). Have you ever been doing something and noticed you couldn’t remember what you were just doing, or just about to do?  Could that be the effect of perhaps a slight dehydration?  It is possible.

On a side note, too much water can also be a bad thing. If a person is over-hydrated, it is said that they have water intoxication. This can cause the cells in their body to swell. Water intoxication has some pretty serious side effects including convulsions, coma, and even death. Therefore, it is very important to have a nice balanced amount of water in the body. As water is lost, it needs to be replenished…but not over-replenished.

So, how much water should we drink??  We recommend 9 cups a day for a sedentary woman, and 11 cups for a sedentary man.  If you exercise that day, add 2 more cups for each hour you exercise.  Consume alcohol or caffeine?  Another 2 cups per cup of each of those.  That’s a lot of water, so get sipping.

Have Fun & Be Active,

Your friends from Build it for Life

  1. Cian, C., Barraud, P.A., Melin, B., & Raphel, C. (2001, Novemember). Effects of fluid ingestion on cognitive function after heat stress or exercise-induced dehydration. International Journal of Psychophysiology, 43 (3). Retrieved from http://www.sciencedirect.com.libproxy.bridgeport.edu/science/article/pii/S0167876001001428
  2. Derrickson, B., & Tortora, G. J. “Fluid, Electrolyte, and Acid-Base Homeostasis.” Principles of Anatomy & Physiology. 13th John Wiley & Sons, Inc., 2012 P. 1112, 1115, 1116. Print.

5 Keys to Running

IMG_3164

Haters are going to hate…and one of the things they love hating on is running.  But, screw the haters.  Running is so good for our bodies!  Running and other physical exercises can help reduce the risk for certain diseases, such as coronary heart disease, stroke, high blood pressure, and type 2 diabetes (1).  It literally feels so good when you’re done too, if for nothing else but the fact that, “hey, I ran 4 miles today.”  Can any day really be that bad of a day if you got in a 3 mile run (or more!)?  It is a bragg-able feat.  So, how do we get over that hurdle of always hating on it? Try these 4 keys to running.

5 Keys to Running

  1.  Take it slow.  If you have never enjoyed running, or haven’t run since you were forced to in middle school, don’t get up and try to run 5 miles.  Let’s start with a 1/2 a mile, or maybe just one mile.  Stick with that amount until it starts to feel easier.  We recommend adding in an additional 1/2 mile per week.  For instance, run 1/2 mile on week one and 1 mile on week two. By week three you are at 1.5 miles….and so on, and so on.
  2. Be consistent.  Running one time a week is not going to change your mindset on the sport.  Try to get in at least 3 runs a week, but if you are starting with just 1/2 mile, running everyday would be key.
  3. Remember it’s just one foot in front of the other.
  4. Sometimes having a mantra to chant to yourself can really help get you through a difficult run.  We suggest counting to ten, or telling yourself “I can do this,” “this is important to me,” or really just anything that can inspire you to keep going.
  5. Remember how good it will feel afterwards.  It’s bragg-able, so go ahead and post it on Facebook.

Best of luck, and remember we are here to help!

Have fun & be active!

Your friends from Build it for Life

  1.  Bryant, C. (2010). Role and Scope of Practice for the Personal Trainer. In ACE Personal trainer manual: The ultimate resource for fitness professionals (4th ed., p. 4). San Diego, Calif.: American Council on Exercise.
  2. photo by Jesse Morrow

Every time I work out, I’m STARVING!

“Help!  Every time I work out, I’m STARVING!”  We hear this comment all the time.  We work out hard, and then we defeat our success in the gym or outside, by overconsumption when we are done.  We have to stop this, or we will never get to our weight loss goals.

FullSizeRender

Being more hungry after starting a new workout routine is natural and normal.  Your body is burning more calories than it’s used to, and so it thinks it needs more to make up for that deficit.  So, what do we do??

Well, we don’t want to over-eat excess food that’s not good for us.  Instead, try filling your body with healthy fats and proteins.  Fat and protein take longer for the body to digest, so when we consume it, we can feel more full for longer.  Another way to battle the starving feeling is to eat every few hours throughout your day.  By constantly giving your body some nutrients, it shouldn’t ever get to that point of “starving.”  Eventually, your body will start to get used to the greater physical demand and the starving sensation will go away.

Have fun & be active!

Your friends from Build it for Life

Typical Food Consumption

Here is a typical day for our founder, Rebecca!

Breakfast: banana, homemade yogurt, 1/8 cup almonds, 1/8 cup granola

Snack (10:30 ish) : 100-150 calories worth of a chicken sausage, serving of raw veggies

Lunch: a bed of some type of green leafy vegetables with peanut butter Thai style chicken legs & thighs (4-6oz), 100 calories worth of a dark chocolate bar

Snack: Seaweed, freeze dried edamame, or a mixture of trail mix and pumpkin seeds

Dinner: Taco styled beef (95% lean) with black beans on top of a bed of some type of leafy green, two dark chocolate covered almonds

Snacky-pm treat: 2 cups of low sodium popcorn, 1 cup of white cheddar popcorn – both organic, occasionally, there may also be a peach or some type of fruit eaten now too

Have fun & be active!

Your friends from Build it for Life