There are plenty of different ways to exercise out there, but whether you’re running, dancing, kayaking or doing yoga it’s bound to fall under the 4 over-arching types of exercise listed below. Aerobic/endurance exercises increase your breathing and heart rate. This type of exercise improves your overall fitness as well as your health of your heart, lungs and circulatory system. This includes the likes of jogging, sports, swimming etc Strength exercises make our muscles and bones stronger. It tones our body as well as burning fat whilst a muscle ratio improves. Examples include lifting weights and using resistance machines at the gym. Balance exercises work on making us feel more steadier and helping us later on in life. Examples include tai chi and yoga. Flexibility exercises work on stretching our muscles and help in keeping our body limber as well maintaining a wide range of motion. The obvious exercise of stretching is one of the most effective in this. What exercises have you tried? Which type of physical exercise is best suited for your lifestyle? We’ve tried A LOT, and if you’re after good health, you should too.
Everyday fitness and improving one's health habits are all the rage. It’s almost like people actually want to be healthy. If you are mesmerised by the constant influx of Instagram #cleaneating posts and fitness journeys, don’t be. Leading a healthy and happy lifestyle is not as difficult as it may at first appear. Making simple changes to your lifestyle can set you on the right path, every little bit helps. You just need to get going if you want to level up your life.
There are lots of advice blogs, websites, podcasts, apps, and Instagram accounts dedicated entirely to this very topic. It turns out, you sort of are what you eat. We all know the basics: fruit and veggies good, sugar bad. But, sugar is damn tasty. Finding alternatives to unhealthy foods in your diet can set you up for success. All that’s required is a little googling and patience.
Forget about counting calories. Checking every nutrition label before chowing down is annoying (to say the least). Instead focus on meals that include a variety of nutrients, colours, and fresh ingredients. Think about the kinds of food that you have every day, and sub out certain ingredients for healthier alternatives. Do you love those quick oats pre-made porridge or oatmeal mixes? Make a healthier version: overnight oats. For snacks, swap store bought (and full of sugar) peanut butter for homemade nut butter. Have fruit instead of lollies. A fistful of almonds instead of a fistful of chips. Every little bit counts.
To make your new healthy-eating habit even easier on yourself, plan ahead. Buy in bulk and divide into portions. Buy whole grains and low sugar foods. Steer clear of processed foods, if you can’t grow it, don’t eat it. Monosodium glutamate doesn't grow on trees. Neither does high fructose corn syrup or Yellow No. 5. Don't fall for reduced fat or low-fat promises on labels. Turns out, a lot of fats are good for you. And, those 'reduced fat' items fill in the lack of flavour with sugar which is actually what packs on the calories, not fats.
Best Source of a Healthy Lifestyle is Hydration
It might seem a little obvious, but actually, we are probably all a little dehydrated right now. Scientists say you should drink when you are thirsty, so that whole 'eight glasses a day' thing is rubbish. It is critical to stay hydrated. Now, that doesn't mean you should constantly be pouring water down your throat, but you should keep a glass of water on hand nearby for sips. Or invest in a reusable water bottle. Not only will this keep you hydrated, but often when we think we are hungry, we are actually thirsty. Plus, water helps fuel your body so you can reach your everyday fitness goals.
Let's get this straight, dehydration is not fun. Studieshave shown that even mild dehydration can have negative effects on your mood and energy levels. That headache you get when you wake up, that's your brain telling you it is drying out. Have a glass of water in the morning to rehydrate and eliminate that headache it will also help moves things along for your morning deuce.
Other side effects of dehydration include bad breath, dry skin, muscle cramps, and food cravings. Keep all this at bay with a simple glass of water. Not that tough, is it?
Everyday Fitness Starts with Exercise
It is a truth universally acknowledged that daily exercise is a good thing for your health. It's impossible to talk about 'everyday fitness' without talking about how to get fit. I'm not saying you need to head out for a daily 5K run, but it is really easy to make some small adjustments to your everyday lifestyle to level up your fitness, health and overall well-being.
It may seem like a too simple to be true, but that's why it's the first step on your way to upping your everyday fitness levels. Instead of catching the bus to your local supermarket for your grocery shopping, walk. Take the stairs instead of the elevator. If it is within your means, walk to work, or get off a stop early on your bus or train commute and walk the rest of the way. Adding in a little light exercise can reap wonders on your fitness levels.
Also, bonus tip, don't spend your entire day sitting at your desk. Invest in an adjustable standing desk (or a sit/stand desk) so you can alternate between sitting and standing. If that doesn't appeal, take a walking break to the kitchenette or break room to brew a cup of REIZE, or step out for some fresh air. Give your brain a break, and your legs a stretch. There are many habits that shouldn't be part of your day, but walking more is one of the health habits we can support!
Find Your Exercise
There are billions of different sports out there from basketball to surfing and weight-lifting to Quidditch. You're not going to love all sports or be good at all of them. Some people love working out in the morning on a treadmill, some people like to sweat it out in an HIIT course after work; others love to get a run in during their lunch break. Try out a few different ones that you might actually like. There is no point pushing yourself through an exercise that you do not enjoy. You will most likely suffer through two weeks and then promptly forget about it.
Listen to your friend's suggestions or check out some fitness centres or gyms nearby. Often, gyms will provide free passes for potential new members to check out their premises and try a couple classes. And contrary to popular belief gyms are not just havens for eight-pack wielding muscles masquerading as humans, you will find people of all ages, genders, and fitness levels. People are there to level up their lives, it's the place for you if you want to level up your fitness.
It can be difficult to actually motivate yourself to workout. Your work day can be long and stressful and not everyone is a morning person. If you find you always need a boost to get you going, then don't forget to pack some REIZE to get you going in the morning, afternoon, or evening to ensure you get that workout and push yourself to your everyday fitness goals.
Get a Work Out Buddy
This suggestion doesn't work for everyone, but if you need a little encouragement or healthy competition, get one of your friends to try out a new class with you. Before you know it the two of you could be racing each other in the next Tough Mudder competition! Alternatively, you could interpret your new working buddy as a PT. Personal Trainers are a great resource if you can afford them and are willing to listen to them. Gyms often employ or recommend personal trainers if you are interested in having a more directed work out. However, getting a PT is a bit like accidentally locking yourself into a sauna with an angry cat - intimidating, scary, sweaty with a high chance of tears.
Try an App
What an age we live in! Nowadays you don't necessarily need to join a gym or get a PT to level up your everyday fitness. In today's world, you can download numerous (and free) apps from the Google Play and Apple Store that will provide you with straightforward workouts. If you love a good story - especially one with zombies why not try out Zombie's Run!? A running app that simulates zombies chasing you so you pick up the pace! Or any of the numerous 7 minute HIIT apps that involve 7 minutes of high energy workouts, including planking, jumping jacks, lunges, push-ups, and triceps dips to give you a quick all body workout that will make you break a sweat. You could knock out one of those during your lunch break. Make exercise a priority in your goal for everyday fitness.
Creating Better Work-Life Balance
All work and no play make you a very dull person. Your new health habits should include enabling a healthy balance between your work and your personal life. If you have found a job you love and a career that you are flourishing in, that's great, but it shouldn't define your entire life. Unless you are on the brink of a cure for cancer or diabetes. Or are solving world hunger. Or are Elon Musk. Actually, if you are Elon Musk you can do whatever the hell you like. Thanks for the Teslas, batteries, and making sci-fi dreams of space travel real.
A work-life imbalance can be a huge source of stress. And while a healthy diet and exercise can help relieve stress, if you are really looking for new health habits to level up your life and everyday fitness, then you should aim to minimise stress in all avenues of life.
First of all, don't bring your work home with you. This is one of the most crucial health habits. If you work from home, have a designated working area, like an office or a desk. Leave the spreadsheets and emails alone when you are on your off hours. Catch up with your friends and family, surf the web, head to the gym, or binge on Netflix. On the flip side of that tip, respect work hours. Someone is paying you to show up on time, do what you promised, and be reasonably pleasant to everyone. Do not let your personal life take up your work hours with calls to friends or family for hours, or taking extra long lunches.
Being the best version of yourself is a great thing to strive for, but don't wear yourself out. You are human, you are not perfect. No one is. But, as you've already clicked on this article you already know that you want to begin practising healthy habits and upping your everyday fitness. With some of these health habits and tips circulating your consciousness, maybe you can just level up your life, one little step at a time.
WHEN IT COMES TO LOSING WEIGHT, ANY KIND OF EXERCISE IS GOOD EXERCISE – BUT IT’S HARD TO TOP RUNNING. SURE, IT’S THE DRILL MOST OF US DREAD. BUT RUNNING IS ONE OF THE BEST BUTT-KICKING, CALORIE-BLASTING WORKOUTS AROUND AND OFFERS AN EXTREMELY EFFICIENT WAY TO DROP THE POUNDS. EVEN BETTER, IT’S INEXPENSIVE AND YOU CAN DO IT AT YOUR CONVENIENCE. WHETHER YOU’RE A BEGINNER DAUNTED BY TAKING THOSE FIRST STEPS, OR A REGULAR RUNNER LOOKING TO REDUCE YOUR WEIGHT, HEEDING SOME TRIED AND TRUE TIPS ON RUNNING FOR WEIGHT LOSS CAN HELP YOU HAPPILY LACE UP, AND HIT THE GROUND RUNNING TO LOOKING AND FEELING BETTER.
It’s the age-old, doggedly-advocated (and often grumbled about) staple of weight loss: Running. And for good reason – it actually works! Oh, reader, we feel you. Most of us don’t just tie up our laces because we love running. Like you, more than often, it’s because of last night’s decadent slice of chocolate cake, that bottle of red wine from the party, or the five-course meal (with extra side of cheesy fries) that we indulged in on Monday night instead of hitting the gym. So many unnecessary calories; not enough time *sigh*. Alas, it turns out that running is one of the most effective ways to lose weight, reduce body fat, and improve physical appearance. And hey, how could we possibly argue with a form of physical activity that promises a vigorous, full body workout and bang for your buck?
For those slightly sceptical, consider this 2012 study carried out by the Lawrence Berkeley National Laboratory in California on the benefits of running on weight control. Indeed, it was found that compared to men and women who did equivalent amounts of any other form of exercise, runners were significantly leaner and lighter. The reason behind this? People typically burn more calories per minute when running than they do when swimming, walking, or riding a bike.
In fact, with the potential to burn up to 11 calories per minute when hitting the pavement (depending on individual pace, of course), it is almost unsurprising that in the pursuit of shedding kilos, about one in five Australians turn to their free outdoor treadmill at some stage of their life. While conventional advice on running for weight loss commonly dictates long, slow and steady runs, we understand that this can turn your fat-burning task into a tedious case of mission slimpossible. No doubt, reforming from running hater to running lover involves a lot more stimulation and creativeness. A little physical and mental assurance doesn’t go astray either – we all want to find ways to get better at running for weight loss and enjoy it. After all, wouldn’t it be nice if you could run, burn more fat, get toned, and take pleasure in it all at once?
So, here are some tips to make your running for weight loss more effective, efficient and enjoyable. Sure, it may not be a case of love at first run (well, not for everyone). But these sure-fire guidelines to burning those calories may just transform you into a fat-blasting machine and make your weight loss goals seem like a walk (or cruisy run) in the park.
TIP 1: CONSULT A PHYSICIAN BEFORE BEGINNING YOUR RUNNING FOR WEIGHT LOSS PROGRAM
Before beginning your running for weight loss program, it’s important to consult a physician about your current state of health and any problems that could arise throughout the course of your training. Specifically, consulting a healthcare professional is crucial to determining whether you are healthy enough for a running program and to understanding what changes to expect to your body as you progress. All too often, this vital first step is skipped, with many mistakenly believing that they can assess for themselves whether their body is ready for physical activity. However, self-diagnosis can be unhealthy, inaccurate and dangerous.
A check-up is particularly crucial if your medical history includes any pre-existing health conditions such as obesity, diabetes, high blood pressure, heart disease or arthritis. Such ailments will impact the types of weight loss strategies safe and suitable for your body and health. And let’s face it – we can always benefit from that extra check-up anyway!
TIP 2: SET "SMART" GOALS
So, you’ve consulted your physician and received the all-clear for your running for weight loss regime… Now what? Before getting started on your calorie-blasting endeavours, do yourself a favour. Establish some specific weight loss goals and set yourself up for success. This has the benefit of creating a benchmark of your progress. Furthermore, doing so will help you to strive towards accomplishment as you consciously draw closer to each goal. The Mayo Clinic advises an effective goal-setting strategy for your running for weight loss journey to keep you focused and motivated as you transition to a healthier lifestyle. Acknowledged as the “SMART” goal checklist, it recommends that your goals meet the following criteria:
Specific: Make your goals effective by incorporating specific details, including declaring what you will do, how long you will do it, and when you will do it.
Measurable: Your goals should be measurable so that you can objectively determine how successful you are at meeting them.
Attainable: Ensure your goals are attainable by making certain that you have enough time and resources to achieve them.
Relevant: In order for your goals to ultimately be achieved, they must be relevant and hence realistic. Setting unrealistic goals that do not align with your other responsibilities may result in disappointment or the temptation to give up altogether.
Time-Bound: Goals are best achieved if you set a deadline in which to complete the goal and a record of your progress. Keeping track can help you evaluate your progress and stay motivated. Instituting some “SMART” goals can mean the difference between success and failure in your running for weight loss journey. Coupled with a realistic outlook, the processes of working forward through effective planning will help you succeed in running and beyond.
TIP 3: START SLOW THEN INCREASE INTENSITY
Once it comes to lacing up and setting off for that first jog, it’s an all too common mistake for beginners to take off too fast. Sure, it’s tempting to rev up and shoot out the door at top speed. But let’s be realistic – running off like you’ve taken something from Liam Neeson isn’t going to last. Even professional athletes can’t sprint for that long!
Instead, begin your running for weight loss session with a five-minute brisk walk, and from there, gradually build up to a gentle jog. This process of warming up is essential to steadily raise the heart rate and release synovial fluid in the body, which lubricates the joints and prepares them for vigorous exercise.
Once the body is warm, increase your pace to a faster jog until you reach a comfortable running speed. Beginners should start with approximately ten minutes and add an extra minute or two to each session to slowly build up stamina. Alternating between running and walking during early weeks is an effective way to also progressively build fitness levels. Indeed, as you get fitter, you’ll be able to decrease the walking intervals and increase the running intervals.
TIP 4: PREVENT INJURY – STRETCH, STRETCH, STRETCH!
Alright, fellow runners, we’ve all heard this one before: Warm up before running, and incorporate plenty of slow and sustained stretches into your cool-down routine to prevent injuries. And yet, most of us choose not to care for our bodies and only run. Injuries are very easy to acquire for runners. And preventing them is essentially about what you do when you’re not running. That is, the crucial time before and after exercising. This goes regardless of the intensity of your workout. Giving your bones and joints a chance to loosen up before you enables you to ease muscle soreness, release lactic acid, strengthen your ligaments, and avoid getting injured. The same goes for stretching out muscles after your running session. In particular, it is important to cool down for three to five minutes following your run. To achieve this is straightforward. Simply bring the pace down from your run to a brisk walk and then a gentle walk. Following this, stretch out the body and hold each stretch for at least 30 seconds. After all, your muscles deserve a little TLC after working so hard.
When muscles are not stretched out, they only become tighter, leading to discomfort and more likelihood of injury. And in the case of an injury, you’re likely to terminate your run, feel depleted, discouraged and dreading your next running for weight loss session.
NB: Remember – don’t ignore what your body is telling you. If something is hurting, pay attention to it and find out why it is occurring by asking your doctor, physiotherapist or healthcare professional for medical advice before returning to running.
TIP 5: CONSISTENCY IS KEY
When it comes to running for weight loss, consistency pays off.
The best way to do this? Try to avoid skipping on your running sessions for the week. And, if you do miss one, then don’t give up – make sure to fit the next one in sooner rather than later.
Ultimately, as fitness experts advise, it is better to complete, say, three short ten-minute runs per week every week, than to do five longer sessions one week and none the following week.
TIP 6: INCORPORATE STRENGTH TRAINING TO BOOST FAT-BURNING
While consistency in workouts is vital, when it comes to running for weight loss, the key to results isn’t purely to keep running like your name is Forrest. Sure, you can hit the track all week. But the problem with relying solely on racing down the open road to shed your unwanted weight is that the body adapts very well – and very quickly. Put simply: Initially, you may drop the kilos quite easily from resourcefully burning calories. However, as the body starts to adapt to its newfound fitness and metabolism, it is likely that you may soon enough hit a plateau.
The reason behind this? Your body is actually a very impressive and intelligent machine. It is designed for efficiency, meaning that if you repeat the same exercise over and over again, the process becomes more comfortable. As far as your runs go, not only will they start to feel more effortless, but your metabolism will also learn and react so that fewer calories are burned with the same exercise output. Indeed, that may signal great news that your endurance has increased. But with that comes the not so great news that you would need to keep running longer and longer distances to burn the same number of calories. Needless to say, endless hours of said endurance activity alone are certainly not going to give you the toned body composition that you are striving towards anyway.
This is where strength training comes into play! If you want to dump your rump, it is essential that you combine your cardiovascular exercise with lifting weights. The benefits are two-fold. Firstly, lifting weights increases your muscle mass, which shapes your body. Secondly, it also encourages the increase of your resting metabolism. And because muscle burns fat even while you are relaxing, the more muscle you have, the more calories you burn even at time out.
By incorporating strength training with your running program at least two to three days per week, it is possible to maintain and build lean body mass, whilst decreasing body fat percentage.
The best option is to go to the gym, warm up, and lift weights for about 20 minutes employing super slow reps. Following this, stretch out the body. And for variety to your resistance regime, alternate between free weights one day and machines the next.
(NB: If you are new to the gym, ask a trainer for some advice on lifting weights.)
TIP 7: MIND OVER PLATTER – ADOPT A HEALTHY DIET
We hate to break this one to you, but for those whom it’s a case of carbs for life, we suggest it’s probably time to put down that extra slice of cake!
Indeed, losing weight requires more than simply getting your cardio kick. Hand in hand with running for weight loss, the success of keeping those kilos off necessitates adopting a healthy diet. Even better if you can achieve an overall calorie deficit too. According to Professor Amanda Salis from the Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders at the University of Sydney, anything that involves consuming fewer kilojoules than you need to maintain your weight is going to lead to weight loss. Furthermore, junk food needs to be cut out of the diet.
For evidence, look no further than an analysis of more than 700 weight loss studies. It was found that people see the biggest short-term results in their weight reduction when they eat smart. That is, opting for wholesome foods and eating less.
While there are a variety of diet strategies to achieve this, when it comes to suitable sustenance for runners, the best foods to eat are those that are nutrient-dense. And even better if they are also relatively low in calories. These include vegetables, fruit, legumes and grains. Not only are these foods nutritious, they also lessen the experience of hunger after runs. So, if you want to whittle your waistline, swap those cheesy fries for a quinoa salad or a fruit bowl!
Additionally, if you know you always feel ravenous after workouts, make protein a priority. Protein is critical for runners because it enables muscles to repair and build tissue after challenging workouts. Research also repeatedly confirms that eating protein increases your feelings of satiety. So, not only will you feel fuller for longer, but you will probably eat less too. And this, in turn, will help to reduce cravings later in the day.
For the best sources of protein, turn to fish, poultry and lean meats, or plant sources such as legumes, nuts and seeds. Include protein in every meal and particularly at breakfast. It is a healthy and substantial supplement that helps to kick-start your metabolism and control your appetite.
TIP 8: RETHINK YOUR SUGARY DRINK
Along with adopting a wholesome, low-calorie diet to keep your weight at bay, it is also important to rethink the sugary drinks you may be consuming. Many people do not realise just how many calories these beverages contain. Yet, the bitter truth is that with their high sugar levels, they largely contribute to your daily calorie intake and thus comprise a swift route to packing on the pounds.
Sports drinks provide a case in point. Sports drinks are frequently hailed a helpful beverage before, during, and after a strenuous running session. However, contrary to popular thought, they in fact contain too much sugar to consume regularly. More sugar means more calories. And over time, these calories can significantly add up to hinder your weight loss progress.
And it’s a similar story when it comes to energy drinks. Sure, it’s ok to have a little sugar in your diet as an occasional splurge. But the vast majority of energy drinks contain far more sugar than you should consume in a day. Worryingly, some even contain up to 20 teaspoons worth.
That said, if you really can’t help your craving for an energy drink, consider REIZE your go-to alternative. REIZE contains no sugar, so will reduce the number of calories you are drinking. Even better, you can mix the revitalising powder with water, much to your health’s delight. And, rest assured, it is so delicious, you won’t even miss sugar! Ultimately, for those running for weight loss, water should be your beverage of choice. Not only does it keep you hydrated to make running easier, one of its biggest perks is that it contains zero calories. As a guide, drink water at least 90 per cent of the time. And if you want to mix things up for variety, stick to unsweetened tea, coffee or other unsweetened beverages.
With so many factors to consider from training strategies to diet, staying motivated when running for weight loss isn’t always easy. Especially if you’re not a fan of vigorous physical activity and post-workout panting to begin with. That said, measuring and tracking your progress is a recognised way to give you that extra boost to stick to your plan. And, this is where running communities come into play.
Running communities acknowledge that, as human beings, we are motivated by rewards and recognition. Accordingly, running community companies offer a suite of complementary tools and products that work together to help you stay on target. These keep your journey towards a healthier lifestyle progressing. And, in turn, these push you towards achieving your weight loss goals.
Running Heroes is one such running for weight loss community. It functions by encouraging, enhancing and rewarding runners as they clock up more kilometres. The company not only prizes avid runners for their dedication, but also inspires non-runners to start hitting the pavement.
Essentially, Running Heroes operates as a mobile-friendly web application that connects with the user's existing running app or activity watch. Users run at their desired level and collect activity points along the way. The more they run, the more points they collect. These can then be used to redeem exclusive offers. Even more encouraging, Running Heroes reassures running at your own pace. So, if a user is more comfortable partaking in long-distance walking than running, they will still be able to collect activity points.
Similarly, fitness expert businesses such as Running Fit Box and The HIIT Box by The HIIT Mum innovatively operate to get you excited about your next run. This is achieved through a box of products, picked to benefit your training. Such enterprises seek to give users the opportunity to discover essential running and nutritional products that will aid their running goals and optimum health. Each box is delivered straight to your door. They are designed to help runners on their fitness journeys. And it doesn't matter what level of intensity you wish to pursue - they cater for every type of runner. Talk about chasing your goals and running them down!
TIP 10: SIGN UP TO RUNNING EVENTS
Over the long term, the absolute best way to keep yourself running for weight loss is to find a race to compete in. Indeed, sign up for it and hand over the cash payment. It is a sure-fire way to stay inspired. And hey, who could say no to runner’s high and race-day excitement?!
You may not believe so, but picking out an upcoming race and following through with paying the registration fee is a clear path to weight loss success. Doing so forces you to adopt a running lifestyle and also sets you up to work towards bigger weight loss goals. Furthermore, paying cold hard cash upfront makes it more difficult to slack off on your training. Ultimately, with a fixed, paid-for race date in your calendar, you can force your focus and more easily maintain a regular running schedule. When it comes to running events, there are so many to choose from. These include local fun runs, marathons like the City2Surf, and hardcore obstacle races such as Tough Mudder. Committing to even one can get you into the frame of mind of race training, which is incredibly inspiring and fulfilling. After all, with a set distance to train for, it will likely keep you on track. Plus, it will encourage you to get out and run on days when you would otherwise probably resign to the couch.
Don’t believe it can be done? Check out this story from The New York Times about Jen Miller (pictured) who struggled with her weight. She began a running for weight loss regime and eventually ran a marathon. Weeks of training paid off and she crossed the finish line 25 pounds lighter. Even more uplifting was a new-found sense of confidence.
Totally impressive? We think so!
HITTING THE HIGHWAY TO HEALTH
So, there you have it! Running for weight loss doesn’t have to be a dreaded drill after all. By incorporating these ten tips into your exercise regime, you can hopefully see that running offers an effective workout. Plus, it can be totally enjoyable. Why not lose weight, reduce body fat, and improve physical appearance in the most efficient way possible? We're quite sure you'll hit the pavement and stay on track - even if you simply try! And as you do, we’ll be waiting to see just how many more kilometers your running shoes can clock up. We hope it will be more than your car! So, what are you waiting for?
AUTHOR: SAHAR ADATIA
Sahar is a word scribbler and vibrant storyteller (with a proficiency in randomness). She has an infatuation with cheese, fluffy animals, and life’s peculiar whimsicalities. When she's not writing, you’ll find her sweating it out at the gym, laughing with friends, and enjoying long, romantic walks to the fridge (obviously for cheese). Sahar’s favourite REIZE concoction is soda water with a splash of Ribena. Try it. (Really.)
Maybe you’ve just started that new job or are in the process of starting a family; either way you don’t have the time to make it to the gym as much as you used to. But you’re finding yourself getting a little doughy around the edges as well as feeling a little self-conscious of how tight your clothes seem lately. Staying fit shouldn’t be a chore so here are a few simple tricks that, when combine, show great results.
If you catch the bus, consider getting off a few stops earlier. Or if you usually drive a couple of blocks to get basic groceries, perhaps walk the distance (and maybe even use the bags as weights).
The most trivial changes make a world of difference and one of these is substituting any sugary drinks for something healthy, like water. It doesn’t have to be drinks you substitute, also try celery and carrots with dip instead of chips.
3. Take up an active hobby
Swap out choosing a new TV show on Netflix for a picturesque river run or an hour of rock climbing. There’s always ways to make time for exercise if you get rid of the things that keep you lazy.
4. Insert active movements into everyday tasks
Turn dusting the shelf into a stepper routine.
5. Make use of your surroundings
If you have a 2 storey house or a long home, put items you frequently use in random places so you have to climb the stairs or go to the spare room to fetch them. It’s all about moving. So long as you’re working it off you can eat virtually whatever you want.
Drink plenty of water to keep feeling great. Adding a sachet of REIZE to the mix will do wonders for your energy levels. Feel free to mix it with whatever beverage you like, just remember your limits and consume responsibly.
7. Start small
Sometimes even the smallest additions and subtractions are the most beneficial. Whether it’s not eating that lolly or adding 5 burpees to your routine, don’t be afraid to say no to old habits or yes to new ones. Habits are hard to break, so it’s important to form good habits.
Whether you’re dedicated to leg day or just trying to get healthier, choosing the right gym is essential in achieving those desired results. However, there’s another alternative many forget to even consider:
With work, transport and financial factors weighing in on the debate, many are cancelling memberships and splashing the cash on cross-trainers and dumbbells in the hopes of attaining the same results. In light of this recent trend, we have sifted through the Pros and Cons of DIY home gyms and listed them below so you can choose the best option for you.
Positives of Home Gyms
It’s free Whether it’s free shipping or free samples, there’s nothing better than hearing you’re getting something for nothing! Instead of paying $20-$60 a month on a membership you may only use once a week (if that) why not save the money or invest in equipment you’ll definitely use. Because, let’s be real, did you even touch that bench-press anyway?
It’s convenient If you work 5 days a week and hate crowded gyms on weekends when are you going to make the time to exercise? After work when you want to relax on the couch with Game of Thrones or early in the morning when you’d rather sleep in that little bit longer?
By setting up your own workout routine at home, you don’t have to worry about the commute, finding parking, organising to meet friends there, finding a babysitter, forgetting to bring your pre-workout supplements... You can just stroll into the garage, climb on the treadmill and start!
Less intimidating Forget about being in the background of someone’s selfie or singing too loud for the woman beside you or taking too long with the 2kg weights. With a home gym you gain the freedom of going at your own pace with no anxieties while feeling comfortable in your own skin.
Accessibility Have you ever forgotten your sachets of REIZE, had to buy a towel or your phone went dead simply because you forgot your own stuff? Don’t let situations like these ruin your workout by cutting out the middle man and avoiding these pesky scenarios.
Negatives of Home Gyms
Lack of fancy equipment Maybe you opted out of buying that $1000 treadmill and chose to stick with Pilates, wall squats, burpees and a jog around the block. Either way you miss the sight of rows upon rows of sleek machinery you only wish you knew how to use. So before you cancel your membership, think, is it worth the lack of variety in your work out?
Lack of social outlet By working out with a partner or group of friends, your chances of dropping out of a steady gym routine falls from 43% to just 6% due to the added motivation friends provide. Additionally, 10% of people have found their current partners through a gym while the chances of meeting new people plummets to pretty much 0% when you choose to work-out on your own.
No bonuses No more yoga classes, no discount smoothies, no 20% off licensed gym gear, no nutritional info packs.
No Personal Trainers While the additional guidance and professional nutritional advice does sound like it would help, only 18% of people claiming Personal Trainers have helped them dramatically in achieving their weight-loss goals so it’s no surprise more people are choosing the Home Gym option these days.
Maintenance of equipment and making space If you do decide to go with the Home Gym option you need to consider the cost factors for maintaining equipment and transforming a space fit for, well, fitness. Working out is more than just placing a treadmill on your back lawn and hoping for the best. It’s keeping machinery out of the elements, transforming a space you never had before, it’s paying for repairs and upkeep… In short, sometimes it may not work out as cost effective as you think to do it yourself if you are a frequent gym-user.
Conclusion? The choice between using a commercial gym vs setting up your own virtually centres around 3 factors. Time, money and dedication. If you don’t go to the gym often, don’t have the money for it or simply can’t find the time, the home gym is your best bet while a more committed workout regime is best paired with a professional membership.
Whichever option you decide suits you best, don’t forget to add a nice cold REIZE to your pre-workout ritual. Drink it 30-60 minutes before you start your workout and feel the difference it makes to your energy and endurance!
Are you focusing on your health and well-being? Filling up your evenings with gym sessions, workouts and healthy meals? Pilates may be something you can add to your work out plan that will help strengthen your core muscles and make your more intense workouts a little easier and yield more results. We here at REIZE are very health conscious and a healthy body and mind are at the top of our goals list!
Pilates, often likened to yoga, has some huge benefits that even the best adrenaline junkies could take advantage of. There are two main forms of Pilates: mat-based and Reformer style, a more extreme version that includes straps, springs and platforms. Most people think that the latter is the only version of Pilates and are daunted by the idea of getting tangled up in with strangers. In reality, most gyms provide mat-based classes and the main benefits are just as achievable through mat-based classes.
What is Pilates?
The younger hipper version of yoga. Pilates is a form of exercise that aims to develop flexibility, good posture, strength, and balance. This is done through exercising and training several muscle groups at once in smooth, continuous movements. This encourages your body, by developing proper technique, to move in safer movements. For this reason, Pilates is often used for injury recovery, sports performance, and rehabilitation. In Pilates there is an emphasis on quality of movement over quantity of reps. A big focus of Pilates is emphasizing proper breathing, correct spinal and pelvic alignment, and concentration on smooth, flowing movement, to become more attune to your body and its movements.
When & Where Does Pilates Come From?
Joseph Pilates developed a recovery routine in the 20th century to help injured soldiers recover from injuries sustained during WWI. IT caught on and travelled throughout Europe and America and is now one of the more popular work outs to help strengthen core muscle groups and posture.
Can You Do It At Home?
Absolutely! Like yoga, you can replicate classes at home using online resources like YouTube or exercise sites. However, if you are starting out, I would recommend attending a class to ensure you have the right form. If you are going to commit to working out at home, all you need is free space, a mat or towel, and clothes that you don’t mind destroying with sweat that you can move freely in. You can up-the-ante by introducing small weights (or improvising with soup cans or water bottles), but that is not necessary to get a good workout.
Do I Really Need The Straps and Pulleys?
You really don’t. Mat-based Pilates is a gentle, low-impact, yet serious strength workout that can help ease lower back pain, reduce body fat, improve flexibility, and even support mental well-being. In fact, mat Pilates can be even more effective than using a reformer since you’re using your own bodyweight to strengthen your muscles and stabilize your joints.
How is it Different from Yoga?
I tend to see Pilates as a sportier version of Yoga. There are no flickering candles, meditation, and calming voice of yogis instructing your flowing moves. Yoga is an ancient technique intended to unite body and mind through stretching, strength moves, breathing, and meditation. While there are some overlaps between yoga and Pilates, Pilates has been shown to improve upper body and core muscle endurance and flexibility, while yoga can improve mental and emotional health by calming the sympathetic nervous system (which controls stress levels). But there may be no need to choose between the two. Yoga’s the go-to choice for stress relief and a mind-body workout— though it could be good for physical fitness, too— while Pilates is typically better for strictly strengthening muscle.
More conventional or traditional workouts, like weightlifting, tend to build short, bulky muscles, which are prone to injury. Additionally, a lot of workouts tend to focus on the same muscles. This leads weak muscles to get weaker and strong muscles getting stronger. The result is muscular imbalance - a primary cause of injury and chronic back pain. Pilates elongates and strengthens, improving muscle elasticity and joint mobility. This leads to less likelihood of injury.
I don’t know about you, but I am sold! Might see you at the next Pilates class! We can share a REIZE beforehand! To ensure we are awake and aware for each new movement.
On Thursday, May 5th, Endure for a Cure 2016 kicks off at Sydney Motorsport Park, and REIZE is proud to be a sponsor of the event. The 12-hour endurance cycling challenge, now in its third year, raises money for the Children’s Cancer Institute, the only independent medical research institute in Australia wholly dedicated to ending childhood cancer. After raising more than $180,000 in 2015, Endure for a Cure is back and aiming to go better again, with its sights set on a goal of $240,000.
Taking place along a 3.93km course within Sydney Motorsport Park, both individuals and teams are invited to put themselves through the challenge of seeing just how many laps they can complete in a 12-hour period, in this unique event.
On top of the closed-circuit riding experience, registration also comes with being treated like a professional cyclist for the day. Participants get to be a part of a team garage that provides them with training programs, garage space and signage, and onsite mechanical and medical support, to name just a few benefits. Those who choose Endure for a Cure’s Deluxe Garage option also get to enjoy an exclusive team massage therapist and team concierge to help them throughout the day.
All funds raised go towards the medical research of the Children’s Cancer Institute, helping it in its cause to save the lives of children and eliminate suffering endured during cancer treatment. According to the Children’s Cancer Institute, more than 950 children and adolescents are diagnosed with cancer in Australia each year, and nearly three Australian children and adolescents will die of cancer each week.
The Children’s Cancer Institute is firm in its belief that, when it comes to childhood cancer, it’s not a matter of if, it’s when. Cancer was once a death sentence for children, but nowadays, thanks to medical advances, eight in ten children survive. With more research, these advances can progress even further, and eradicate childhood cancer entirely.
REIZE is proud to be a sponsor of Endure for a Cure 2016, and will be providing energy drinks to make sure that riders have enough energy to push through the entire challenge and notch up as many laps as possible.
Gyms can be very intimidating places. The first time I ever went to a gym I was so nervous that I’d make an idiot of myself that I was sweating before I even stepped into the place. It turns out that I fell off a treadmill so my fears were warranted. Recently I felt the need to join a gym, which may or may not have something to do with me running out of breath going up a flight of stairs. It’s important to be healthy and gymming has the added benefit of making you look and feel better. Even though it can be a scary concept, in reality, it’s really a safe place. Here are some of my tips for a gym-virgin’s first time:
Most gyms have open days when you can come in and see the lay of the land – i.e. find out where the toilet is for hiding and showering – and see what facilities and classes they have. A good few also offer day passes where you can test out a class or two and attempt to use some gym equipment before you commit to anything.
Don’t Pretend to Know What You’re Doing
The regulars can spot a newbie from the moment they step in the door. It’s a very rare person who just knows how to use all of the gym equipment. In fact, the internet is full of vines and videos that show people not using equipment properly. If you want to get the most out of your gym experience, and not injure yourself, schedule a training session with a personal trainer, or take a class. Everyone has to start somewhere.
You Don’t Need the Fancy Gym Clothes
There is no real need to spend a fortune on clothes that you’re going to ruin with sweat and stretching. All you need are tank tops, shorts, leggings and a good pair of runners. Yeah, there are some pretty sweet sports clothes out there, but you don’t need to look great inside the gym, you’re there so you can look and feel great outside of the gym. Look around a gym if you’re ever in one, everyone is wearing some form of shorts and tank top outfit – maybe a sports bra and leggings for the ladies.
Take a Class
If you’re a complete gym-virgin, I highly recommend taking a class so you can learn the basics of fitness. The classes will be full of people of all ages, sexes and fitness levels. There is nothing to be scared of. I was terrified when I went to my first body pump class, but even though I was the only newcomer that day it was fine. The instructor was great, very enthusiastic and everyone was at different weights. Classes are a great way to ease your way into the fitness world, plus they can be fun.
Bring a Towel
Hopefully you are going to be working up a sweat at the gym. When this happens you’ll be glad you have a towel with you. Some gyms do offer towels, but they usually charge for them! Often bringing your own towel is mandatory, so do yourself a favour and follow the Hitchhiker’s Guide: bring a towel.
Water is your friend at the gym. With all that sweating (and for all I know crying in the bathroom between reps), you’ll need to replenish your parched body.
Have a REIZE
Before you head off to the gym have a REIZE, whichever way you like it. After a long day of classes or sitting at a desk at work your mind and body can be exhausted. Help yourself get motivated for a work-out by boosting your energy levels. Same goes if you prefer to work-out in the morning. REIZE contains 6 different B-Vitamins, Caffeine, Taurine and Ginseng which combine to give you a great pre-workout boost. So REIZE up to your potential for a great workout. You’ll be glad.
Stroke is Australia’s second biggest killer, after coronary heart disease, and is its leading cause of disability. It kills more women than breast cancer and more men than prostate cancer. 1 in 6 people will have a stroke in their lifetime. In 2014 about 51,000 Australians suffered a new or recurrent stroke. That’s 1000 strokes every week or one stroke every 10 minutes. Behind these numbers are real lives. These numbers are someone’s sister, brother, wife, husband, daughter, son, partner, mother, father or friend. One young man is aiming to raise awareness and funds for stroke victims, and we here at REIZE on his mission.
Josh Goyne was 10 years old when his grandfather, Barry Graham, suffered his first stroke. His fifth, five years later, left him paralysed from the chest down. His grandfather was an inspiration and a role model to Josh, his disability shocked Josh, he wanted to do everything he could to help and support his grandfather.
During that time, Josh realised that there were a lot of misconceptions regarding strokes and stroke victims in society. Josh is an avid cyclist and thought, why not highlight use his own great ability to highlight and raise funds for those with a disability? “I started the “Barry’s Army” ride, in honour of my Grandfather”, Josh said. “Now the ride is formally known as “Tour De Stroke” because I couldn’t register a name with “army” in it as a charity.” Through this charity, Josh has done tremendous work as a stroke ambassador and has raised $30,000 for charity through fundraising cycling rides.
Tragically, in August of last year, Josh’s grandfather died from his sixth stroke. This only propelled Josh to work even harder to help stroke victims. Recently, Josh received the papers for his newly incorporated stroke charity, Stroke Support & Awareness Australia Inc. even though, at 17, he is legally too young to run it. In order to give this charity a proper launch, and raise more funds, he decided to embark on his longest ride yet. And REIZE is one of the proud sponsors of his mission. We here at REIZE celebrate life and adventure. Josh’s mission and ours are cohesive. Josh is bringing happiness and security through his adventures and activities and we couldn’t be happier to be helping him do just that.
Josh is cycling over 2,200 kilometres from Total Tools in Fyshwick, Canberra to his late grandfather’s farm at Peachester on the Sunshine Coast. This will be Josh’s third stroke awareness ride and he has a fundraising goal of $30,000. The funds will go to provide stroke ward’s with vital lifesaving equipment and to help rehabilitate stroke victims in their own home with their own families. “And, most importantly,” Josh remarked, “it will go to raise awareness of stroke and of the vital first signs that are critical to know to save lives.” To further help his cause of raising awareness of stroke, Josh is also aiming to set a world record for “The Longest Distance Ride in Two Weeks by an under 18-year old” for Guinness World Records.
Even though the rides are tough and gruelling, Josh knows they are worth it. “When I undertake these gruelling rides, I always carry a locket of my grandfather’s ashes around my neck as a constant reminder of my purpose in honouring my grandfather and all stroke victims.” He’s already set off on his mission, and we’ll be keeping an eye on him as he cycles those 2,200 kilometres, and has a few gulps of REIZE on the way!
We’re throwing down the challenge to the CEO’s of the other energy drink companies to step up and show that they aren’t just grey bearded desk jockeys!
The 2015 winter in the Southern Hemisphere has been one for the history books in the minds of many surfers. Numerous events have dominated the media not just within Australia, but worldwide. The ‘swell of the decade’ saw the west coast of Australia pounded by some of the largest perfect waves in years. The recent shark attack on Mick Fanning during the J-Bay leg of the WSL World tour also springs to mind, as does the XXL sized swell that Teahupoo just enjoyed. But for a REIZE Energy Drink co-founder Marty Spargo it was the same "swell of the decade” that hit Indonesia a couple of days after it hit West Oz that was a personal highlight.
At first none of the team at REIZE believed Marty as he excitedly told us of the pearler he managed to snag. It’s easy to assume someone is taking liberties with the truth when there are no witnesses. But when we saw the photos and heard about first hand eye-witness accounts by one of the world’s greatest bodyboarders, Ben Player, and Padang local superstar, Mega ‘Mr. Padang’ Semadhi, we just had to get the whole story.
Marty recalls the afternoon session as the stuff dreams are made of. It was approaching sunset on a typical clear Bali day, the long period swell was pulsing from the south-west and a gentle offshore breeze had Padang absolutely pumping.
Although the conditions were perfect Marty was never expecting a wave as epic as the one that he got. First experiencing Padang on a bodyboard as a fifteen year old back in 1997 Marty admits that he had hardly gotten a wave out there since then. “I surfed the place in 2012 on a day when Bethany Hamilton was out there and didn’t get a single wave. She was dominating the place and it was really impressive to watch.”
Marty was in Indonesia to escape the Australian winter and decided to go out again, “I went out there on the Saturday and didn’t get a single wave. I was just out there chatting to Ben and getting a suntan!” Knowing that his chances of snagging a wave were pretty slim Marty jumped back in the water again the following day where Ben and Mega were dominating once again, amongst a very thick crowd.
In the water most of the afternoon Marty explained that with such a large crowd it’s hard to get waves at Padang, “You really have to want one and you have to get lucky. The locals rip and they always get the majority of the sets.”
Cold from not moving much and on the verge of cramping up and calling it quits Marty was revved up by 3 time world champion bodyboarder, Ben Player, “Pull your finger out mate and just get one!”.
“Mega got the first wave”, Marty recalls, “Then by chance I was in line for the second. Ben called me in and I had to go. I probably would have gone anyway I reckon, but I couldn’t dog it after Ben called me in! It was completely unplanned, but for some reason I decided to stand up tall and put my wings out as I was heading for the end section. I don’t know why I did it, but I came straight through the end section and was just in shock.”
Marty’s ride only lasted half a minute and had him flying off the end bowl in front of Mega, both just as excited as each other, “Mega was hooting as I shot off the back and I just started swearing because I was so stoked. I think it took him a few seconds to realise I wasn’t having a go at him and was just excited!” Marty said. "I was so happy that I didn't fall off and that I didn't even need to be wearing a good surf board leash after all".
Apart from Marty’s own recollection we got Mega and Ben’s version of things, just to make sure that Marty hadn’t pulled the wool over our eyes. “That afternoon session was fun. It’s really amazing to see someone in the barrel and make it, makes me feel like I’m in that barrel too. Super stoked to see Marty in that one!” says Mega.
Ben Player recalled the moment he called Marty into his first wave at Padang in 18 years, "This real tasty one popped up and Marty was in the perfect spot, so I just shouted, "Go Spargo! Go!” and he turned around and went it. So stoked to see him get a good one after waiting so long!"
Here at REIZE we think Marty is a legend and a model boss. We just hope he doesn’t have to wait another 18 years for his next wave out there! Can the CEO of your energy drink get barrelled like this?
At REIZE headquarters we may appear to be adrenaline junkies because of all the action sports we associate ourselves with but from time to time we like to slow things down, relax and just drift away from the fast pace of the world. We know life can get hectic and cause major stress, which is why we love to take time out of our days to do activities we enjoy and one of those activities is yoga. Whilst we do enjoy practicing yoga and know it is beneficial to our bodies in some way we are honest enough to admit that we don’t know the actual benefits or the ways yoga actually helps in our everyday lives, so we caught up with someone who does.
Elise Campbell is one of Southern Sydney’s leading yoga instructors and has been practicing and teaching yoga for over six years at her studio in Sylvania, Yoga Align Australia. We caught up with Elise to help explain some of the benefits of consistent yoga practice.
What are some of the main benefits from practicing yoga consistently?
The benefits of consistent yoga practice are numerous. The beauty of yoga is that it meets many different needs. People come to yoga for all types of reasons and usually find that they have those needs met, and then end up benefiting from the practice in ways they didn't even expect. The reason I'm so passionate about it is because it improves my quality of life in so many ways, physical, physiological, mental, and spiritual.
Here is a basic list of five benefits...
1) Strength: Yoga makes you strong in a way that means your whole body has to work together in an effort to support itself in all kinds of unusual positions. This kind of strength is about muscular endurance, core and communication between your brain and your big toe, your brain and your fingertips, and everything in-between! For a muscle to function at peak performance, it must not only need the ability to tense and fire, but also the ability to completely relax. So sometimes being strong is also about being soft. Hard, hard, hard all the time is not good and I think this is a huge misconception in the fitness industry.
2) Flexibility: This is an obvious one when it comes to yoga. Most people judge flexibility as whether or not one can touch their toes. As a yoga teacher I hear this all the time, but did you know there are 360 joints in the human body? That's 360 places where flexibility either does or does not occur in you. Flexibility is the key to feeling light, youthful, having good movement, and is a key factor for my next point...
3) Posture, and injury management and prevention: Yoga creates movement and length in the spine by utilising poses that enhance the spines four main ways of moving: forward bend, back bend, side bend and twist. Yoga will also work on all the joints and enhance their range of movement, lengthen tight muscles, draw blood to injured areas, and have you standing taller and prouder. Yoga will not only create the pathways to good posture, but also give you an idea of how you should be standing, walking, and sitting.
4) Relaxation: Yoga creates a mechanism for handling stress, on and off the yoga mat. It does this by encouraging relaxation in an artificially induced, semi-stressful situation (a yoga pose). Your yoga practice is a time for you to be alone with yourself, to work through whatever may arise while you're practicing, in order to deal with it, heal it, and let it go. What I'm referring to may be physical pain, or mental pain, but usually both!
5) Increased energy and blood flow: Yoga is all about circulating energy and consciousness through the body. This creates warmth, increases energy levels and makes you feel whole and nourished. It does this mainly by increasing blood flow to all parts of the body including the extremities of the body, the internal organs, and the brain. It also increases oxygen transfer at the cellular level by using breath control, via a process known as the Bohr effect.
Do you feel that not enough people practice Yoga in society? Why or Why not?
Of course, as a yoga teacher, I don't think enough people practice yoga! Although yoga is an ancient method, I think it is even more important in today's world that more people practice because it is so effective at combating the effects of modern living, in particular increased stress levels, and more problematic stresses our bodies accrue due to the effects of sitting in chairs and sedentary lifestyle.
It is my genuine belief that the world would be a better place if EVERYONE practiced yoga. Why? Because yoga makes you healthier, happier and more energetic. Therefore, when you finish your yoga practice, you go out into the world and you are nicer to people, you work harder, are more passionate, make better decisions for yourself, others and the planet. A naive view? Perhaps, but try the yoga for yourself and see!
In today's society life is set at such a fast pace what are some ways to help allow for people to practice Yoga and how long should they attempt to practice for?
I believe that everyone should do some amount of yoga, six days per week. Maybe this means they can only get to class once or twice a week, then on the other days, they do some at-home practice for 20 minutes or more each time. There are so many YouTube channels and yoga DVDs out there for this exact purpose. Once you create this habit in your body and in your life, it won't be an effort, you will actually crave the yoga!
Yoga definitely has numerous benefits as outlined by Elise and here at REIZE we will definitely endeavor to fit more of it into our days. We would like to thank Elise Campbell for taking the time to answer our questions and give a shout out to everyone to head down to her studio Yoga Align Australia located in Sylvania in Sydney’s Sutherland Shire. Elise has more than a half a decade of experience and is one of the most genuine and passionate yoga instructors we have crossed paths with. Keep living the REIZE life and stay healthy and don’t forget to get into yoga.