Fitbit missed my workout!

Is there anything more frustrating than working out, and it not being tracked out our fitness devices!?  I just ran 4 miles and WHAT!? My Fitbit or Garmin or whatever device didn’t get ANY of it!???

Please don’t let it ruin your day!  We have all been there before.  It’s super frustrating.  We actually encourage you to post about it on social media.  “Grrr!  I just biked to work and none of it got tracked!”  There may be a few friends who tease you about it, but there will probably be a lot more who can share their pain with you on it.  It will lessen the frustration to remember that other people have also been frustrated about it.  Also, you may have an encouraging friend who says something like “Way to go!”  You should still be proud of your exercise accomplishments, with or without technology.

Feel free to tell us about it!  We will definitely cheer your success; because that’s what it is, a success!

Have fun & Be Active!

Your friends from Build it for Life

5 Benefits to Biking

Biking to work instead of commuting via car is a huge commitment.  It’s very time-consuming.  You can get wet in the rain, or mud can get splashed on you.  There are probably a few more negatives we could add to this list.  However, Seattlites, here are 5 benefits to biking!

  1. UnknownYou burn calories while getting to work.
  2. You don’t have to sit in rush hour traffic.
  3. It keeps your heart healthy.
  4. It’s super eco-friendly.
  5. It feels really good to say out loud, “Sorry, I’m a little sweaty, I just biked here.”

Have fun & Be Active!

Your friends from Build it for Life

Exercise is mental

Working out takes physical strength.  We can’t wake up and magically do a pull-up if we have never done one before.  However, the act of training, of getting to the gym, of deciding not to stop pushing ourselves when we are there, is mental.  I cannot stress enough that if we believe we can do it, then we can.  If I go to the gym, and lolly-gag, check my teeth in the mirror, push out my stomach in the mirror, suck in my stomach in the mirror, and frown when I am about to do an actual exercise, why would I want to go back?  Why would I want to go for a run if every time I run, I am watching the clock or thinking, “I hate this.”?  I wouldn’t.

So exercise your brain a bit.  Try and remind yourself that your workout isn’t just physically challenging, but mentally challenging too.  On your way to the gym, put on some exciting music, like Pump Up the Jam from the Space Jam soundtrack, or whatever your favorite “let’s do this!” song might be.  Remind yourself WHY you are doing this.  “I am doing this to take care of myself.”  “I am doing this because it is important to me.”  “I am doing this to lose weight.”  “I am doing this so I can be proud of my body.”  “I am doing this to feel better doing everything else.”

And don’t let yourself lolly-gag!  If you don’t know what to do at the gym, take a class.  There are so many amazing classes offered at gyms.  The first 1-2 can be a little intimidating, but you’d be surprised by how much watching another person sweat and exercise can inspire you!

If nothing else works, try unleashing some anger.  I never run faster than I do when I’m mad.  And it could be about anything. Perhaps a person cut in line at the grocery store, or the dishes weren’t done, or maybe you’re just hangry… who cares what makes you mad.  USE IT.  Get angry, and go exercise.

Have fun & Be Active!

Rebecca from Build it for Life

Santa Run!

We strive to inspire you, Seattle!  Please join us in training for the Tacoma Santa Run!  There are 5k, 10k, and half marathon options, and it’s a great way to combat the holiday season!  Plus, who can resist December holiday cheer!?

Have fun & Be Active!

Your friends from Build it for Life

http://santarunstacoma.com

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

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

5 Keys to Running

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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.

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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

Quick Tabata to get the Heart Rate UP!

Short on time?  Aren’t we all….all the time?  Luckily, exercise can help boost our energy levels if we can just fit some in (1).  On our most busy days, fitting in a short Tabata workout can be just what we need.  For Tabata training, we just need about 4 minutes (2).  During that time, we split the work-out into periods of high-intense exercise, and periods of rest.  Our suggestion for your Tabata day?  Try 20 seconds of burpees followed by a 10 second rest and repeat that as many times as you can up to 4 minutes.  Afterwards, walk around for about 30 seconds to allow your heart rate to slowly come down.

Have fun & Be Active!

Your Friends at Build it for Life

  1. Perinatal Fitness Online WorkShop [Motion picture]. (1995). USA: Aerobics and Fitness Association of America.
  2. Rosenzweig, F. (2015). What is Tabata Training? Retrieved August 15, 2015.