Gluten Free Fitness


Your Best Year Is 2018

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Gluten Free Fitness says your best year is 2018.  Are you ready?

With the forthcoming New Year, many people make healthy New Year Resolutions. The most popular new year resolutions are to lose weight, get fit, eat right and reduce stress.

To lose weight, you must start exercising more (get fit) and maintain your healthier gluten free diet, which offers nutritious foods your body can tolerate.  This will provide you with the energy required to be more active without putting on additional weight in the form of fat, but rather, you may temporarily gain weight due to the added muscle. With only a few more days until the new year, now is the time of the year when certain good habits go out the window, allowing those bad habits to creep in.

We may wish it wasn’t so but we do get to the point where the thought of exercising seems more dreadful than exciting. The dread then manifests itself in a series of excuses we tell ourselves when the alarm goes off on our designated gym days. Everyone loses the motivation to work out occasionally but the right question to ask is “how do you overcome it for the new year?”.

You should have already read our previous article posted on December 1st – Fitness Trends for 2018 so lets expand on that.

If you no longer have beach body motivations to keep you going, or you’re just plain burned out, or maybe you allowed the holiday feasts to slow you down, try one of these tactics to avoid hitting the “quitting point”. This will help you so when 2018 rolls around, you feel happy and healthy and ready to conquer your new year resolutions!

How to Get Fit in the New Year

Getting fit is a lifelong goal for many people. So how do you stick to a New Year resolution to get fit? The best way is to set goals, write an exercise schedule (and stick to it) and keep a training diary. Remember, you have worked hard all year to get to where you are, which is further than you were last year at this time… right? So don’t be so hard on yourself.  So let’s get started.

Setting Goals:

The easiest way to stay motivated is by having concrete goals. Vague ones like wanting to “look better” or “be healthier” lead to vague workouts. “Being healthier” can mean working very hard one day, then relaxing for two. Having a defined set goal will force you to work towards something specific.

Set realistic health and fitness goals. Goals can be based on endurance (exercising for longer periods each session), strength (lifting heavier weights, or lifting more repetitions of the same weight), frequency (exercising more often, such as 3 times a week, twice a day, etc.). When setting goals, always set goals that are attainable.

If you have not exercised for 5 years, then setting a goal of running 5 miles a day by the end of January, or running in the London Marathon in the Spring, will be very difficult to achieve. And failing at your own goals does you no good regarding self-esteem and motivation. Soooo, keep the goals simple! Getting into a morning exercise routine that’s not too strenuous will set you up well for the day and keep you going throughout the year.

Once you have your goal, the next step is to plan out how you’ll achieve it.

Workout from home:

A huge part of staying motivated to work out is making it convenient. Let’s face it: Gyms can get crowded. It’s easy to go to the gym when you have time, but if you have a long commute or must stay late at work, it can be difficult to make a gym run happen. Working out from home can be a very good solution to this. There are even space-saving fitness accessories you can use if you’re trying to stay fit in a small flat.

Having A Routine:

Wanting to work out and knowing what to do are two very different things. Sometimes it’s hard to know where to get started, which leads to aimlessly wandering around the gym or jumping from one exercise to the other without really gaining anything. To help, you can read books on different exercise programs, use one a friend or family member has started, or adopt a workout app. You can also simply make use of exercise videos for your daily routines. Work out videos are usually filled with instructions on different work outs and how best to carry them out.

beachbody, on demand, #glutenfreefitness

Eat Healthier in the New Year

You know exercise is key if you want to stay fit. But did you know that what you eat and drink can help you reach your fitness goals faster? This is possibly the hardest thing to do well. By feeding your body the right nutrients, you can ensure it’s getting the raw materials it needs to help you power through your workout to build and repair muscles afterward. Gluten free diet is the best way to jump start your exercise program into the new year. The benefits of strictly adhering to gluten free diet cannot be over emphasized on our health, especially if you are celiac.

Keeping a food diary helps. Maybe keep your diary posted to the fridge too, or on a pin board, or even on a personal blog. This will allow you to easily point out your mishaps!

Right Fitness Gear:

Why does it matter what you wear for a workout?

Active wear has become wardrobe staples for fitness enthusiasts and the fashion-conscious. Although some may argue that an old pair of shorts and ratty t-shirt may do the job, this may not be the best attire for the activity of your choice. Using improperly fitted equipment is a major cause of sports-related injuries that can interfere with your workout routine. Nothing can kill your love of exercise like getting hurt.

Freedom of movement is important in active wear. A tight shirt can restrict your movement. Even if you can dunk, spike, swing or make other movements – your shots will be affected if you are aware of the tightness around your body. Make sure your shorts don’t ride up or slip down when you jump. If you buy a pair that’s too big in the crotch – the shorts will come in the way of complex movements in the gym. If you are wearing a cap – make sure it’s not too tight around your head but also ensure it won’t fall off or slip.

Focusing on movement is important especially when performing compound exercises. You might end up doing it wrong if your clothing is restrictive or doesn’t offer the right support. Making sure your active wear fits you well will prevent skin irritation or painful chafing and allow freedom of movement. Loose clothing may catch on equipment, overly tight ones may restrict your range of motion.  Stay tuned for a future release of active-wear in the Gluten Free Fitness store.

Fitness Tracker:

Getting a fitness tracker, a big big step towards a healthier lifestyle. But whether you’ve bought it to make a concerted effort to get in better shape, or just monitor the activity you’re already doing, a fitness tracker can help in so many ways – and it’s a lot cheaper than most gym memberships.

While the fitness tracker has exploded in popularity, it’s well worth taking a second to consider what you want from it.  They obviously are doing what they intended to be doing… right? We have an article posted on Sept 25th to help with your decision process:  Fitness Tracker

Fitbit Blaze Smart Fitness Watch, Black, Silver, Small (US Version) (Health and Beauty)

List Price: $199.95 USD
New From: $182.00 USD In Stock
Used from: Out of Stock

Fitness trackers, by and large, will track your daily activity in terms of steps and calories burned through movement. You set a goal of how active you want to be, and they will give you a rough guide as to how successful you are.

Seeing how much of your activity of choice you do over one day or one session and then aiming to beat it the next one is always a good place to start. Monitoring how much you walk, run or cycle can help motivate you to do more in the short term, but to keep the momentum up it helps to set targets and slowly but surely build on them.

In Conclusion:

Whether at the gym or in the great outdoors, it’s time to get into the best shape of your life. Keep your fitness goals fun and realistic and enjoy the adventures you can take while achieving your wellness goals.  And don’t forget to bring along a friend – you may just extend their life!

5 Minute Plank Exercises

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5 Minute Plank Exercises

The Plank Exercise is known to be one of the most effective exercises for getting rock hard abs and staying ripped. Not only does this exercise strengthen your abdominal muscles, but it also works your hips and back. It requires no exercise machines or special equipment. The only thing you need is your body and the floor.

What is the proper way to do Plank exercise?

  • Lie with your face downwards on the floor or an exercise mat.
  • Place your elbows and forearms under your chest while placing your palms on the flat surface of the floor.
  • Push up off the floor onto your toes and rest on your forearms
  • Focus on tightening your abdominal while you maintain this position
  • Keep your back in a straight line from head to heels and ensure that your hips do not sag down towards the floor.
  • Hold this position for as long as possible until you can no longer keep your body in a straight line.
  • Bring your body back to the starting point
  • Start again and try to aim for 30 secs and do 3 sets.
  • Continue with the exercise while increasing the time.

Remember not to let your back and hips sag. The effectiveness of this exercise lies in you being able to keep your body in a straight line from your head to heels. Once you start becoming advanced, you can start trying to lift your leg, side arm lift or even do the exercise on your hands rather elbows.

Why Plank Exercises are awesome

Plank exercise is one of the exercises that falls into the least complicated category. Plank exercise is great for core conditioning. It is amazing how it helps you get your stomach ripped. Another benefit is the impact to your glutes, shoulders, and hamstring. What a great workout!  Bonus… planks also helps improve your balance.

There are some common mistakes most people make when it comes to doing plank exercises. Not doing it properly might eventually lead to injury, so it’s best to follow the proper guidelines to get better results.  The plank exercise will task your upper and lower spine regions; if these areas are weak, it may cause the spine to sway normally which can put compression in the vertebral column causing injuries. It is important to know your limits when starting out, so you don’t exceed them. This is the more reason why the 30-day, 5-minute plank exercise is excellent. It helps you to test your limits and help you improve daily. Apart from trying to hold a position for too long, another common mistake people make is placing your hands too close, making your head and hips drop and holding your breath. Work your time up slowly, if you can hold the abdominal plank position for at least more than 2 minutes and make sure you don’t push it.

Here are reasons you should make the plank exercise your main fitness program.

  1. Balance and Posture improvement

Simply staying in the plank position for some time requires you to work on your balance, which can further be enhanced by doing planks using the BOSU ball, or doing side planks. If you lose posture and position balance as you age, it is normal, and this is caused by the weakening in the core area. Planks are great at fixing this.

  1. Tones the abs region

The plank exercise is the foundation of the six-packs abs or the outer abdominals. These exercises will be in the core muscle of the stomach area. This will further contract the deep inner transverse abdominal muscles which also help in pulling in the belly button area.

  1. Builds flexibility

Your body gets stretched the first time you get into plank position; you will almost certainly feel somehow. Not only in the shoulder area but also the posterior muscle region. Also, the arches and the hamstrings of the feet down to the toes. Plank exercises offer the body a natural stretching.

  1. Reduces back pain

Any activity you engage in to strengthen the core muscles of the stomach area is certain to make your lower back stronger. This is because plank exercises require little movement while constricting all abdominal layers.

  1. Mood enhancement

The following plank exercises will help to improve your mood. Releasing the tension and stretching your muscles are invigorating to anyone who does this routine exercises. Hence, knowing that these things mentioned above will happen to you when you do plank exercises is something you will never trade for anything.

The plank exercise is of different variations, and these variations will help improve your abs workout and help you develop a more powerful belly.

Side Planks

If you like to focus more on your oblique’s, side planks need to be included in your workout routine. Be sure to include both sides for a shaped workout.  Let me show you how it is done. Rest on your single forearm and use your side such that your body is in a 900 position to the ground. One side of your body should face the floor, and the other should face up. Your thighs should be extended together with your feet crossed and staying in contact with the ground. Only the sides of your forearm and feet should touch the ground and not your body.

Stability ball

Ball balance boosts the intensity of physical routines when it is used during plank exercises. This is because you must task your inner core stabilizing muscles to keep your body stationary. The balance ball is not an object capable of maintaining balance which is why it is very effective.

Standard planks

In this variation, you assume a position which looks like a push-up. The difference is that instead of placing your hands on the ground, you rest on your forearms, such that you keep your back straight and your eye on the ground. Hold this position for as long as you can and keep breathing… very very important. Your abs muscle will be subjected to a significant amount of stress because the stomach plank works your primary and abs muscle tissues.

30 Day Plank Challenges is what will give you the abs that you have always wanted and this challenge is just enough to give you the super strong core in 30 days. Remember don’t push too hard as it only takes 5 minutes per day. This challenge is for only 30 days and it will give you the desired result for a healthy you!

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