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


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?


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

5 Keys to Running


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