Another new year, another month of feeling like your life is flashing before your eyes and you better get your sh*t together. Like so many others, you probably declared that you would finally conquer your #FitnessGoals in 2020, but have a nagging feeling that come March you’ll be back in your old ways again.
Now we’ll be the first to admit that eating healthy and exercising on a regular basis is tough! However, we’ve compiled our best tips to help you start your fitness journey on the right foot and continue it for the rest of the year.
The first step towards success is to try something new. Albert Einstein once said, "The definition of insanity is doing the same thing over and over and expecting different results." Being unable to adhere to your health and fitness goals for the 4th year in a row doesn't necessarily mean you failed. Consider that the specific plan you were trying to follow just isn't right for you, and think about trying something different!
Break up with your on-and-off exercise routine.
If you and your 2-mile run get along for the first few days you get back together, but spend the rest of the time making empty promises and hating each other…it might be time to break up. If hauling yourself to the gym to take a CrossFit class feels like a one-sided relationship where you do all the work and get no satisfaction out of it? Maybe it’s time to start seeing other fitness routines. Getting back out there can be daunting, so we’ve lined up some eligible bachelors for you to consider:
LISS Cardio (Low Intensity Steady State): This form of cardio is a great introductory exercise routine for beginners, but it will still improve resting heart rate over time like traditional cardio does. LISS is also a great option for those with sensitive joints or healing injuries. Think swimming, biking or binging your favorite show while walking on the treadmill for session of 30-45 mins. Your heart rate should be elevated, but not so high that you would be out of breath if you tried to carry a conversation.
PopSUGAR Fitness: Low Impact Workout
https://www.youtube.com/watch?v=Sy1NlWsWCOE&t=856s
https://www.popsugar.com/fitness/
HIIT Cardio (High Intensity Interval Training): This form of cardio is a complete opposite to LISS. Each session consists of a handful of movements performed for 30 seconds with maximum intensity. Rest for 30-60 seconds and move on to the next one. Jumping jacks, burpees, jump squats, short sprints, etc until you’ve been sweating for 10-20 mins. Make sure to be still and breathe during your rest times- you'll need it! HIIT is also a great way to slip a solid workout in record time on a super busy day.
Natacha Oceane: 15 Min HIIT Workout
https://www.youtube.com/watch?v=0LlT7MSKJBc
Yoga: A peaceful Sunday morning activity, but also a great way to improve balance, core strength and flexibility. You don’t have to do headstands or scorpions to benefit from yoga. Just moving more and learning to be more in tune with your body can improve overall function and is said to decrease stress. Try it alone or pair it with your weekly cardio or lifting routine for maximum mobility and coordination.
MegSquats: Advice for Yoga Beginners
https://www.youtube.com/watch?v=EyE2nU-luWs
https://www.strongstrongfriends.com
Weight training: Build your metabolism, increase bone health, get stronger and feel awesome. When it comes to lifting weights, education is very important so be sure to find some trusted resources that you can refer to. Start small and work your way up as you get stronger; increasing the weight and intensity as you get those #gains is one of the most rewarding parts. Also remember that weight is relative. Lifting heavy is important for optimal results, yes. But what that really means is lift what is heavy for you, not the aspiring bodybuilder pumping some serious iron on the chest press next to you.
Jeff Nippard: 7 Things I Wish I Knew When I Started Lifting
https://www.youtube.com/watch?v=emxEhfwori4
2(X)IST wishes you a happy and healthy new year, and we hope that 2020 will be the year you conquer your fitness goals- whatever they may be! Share your progress with #2xistWithoutLimits and stay tuned for more installments in our health and fitness series later this month!
