Looking For More?
Here are some quick tips and tricks that can help you with your fitness journey, from methods to working out, to products that I find helpful, here you can find quick descriptions of things that I recommend. While everyone will have a different way of doing things, these are more of suggestions rather than me telling you what to do. If they seem applicable, I hope it can be of great help!
Protein Powder
In need of a refreshing protein shake after a good workout? Me too. Sometimes, it may seem overwhelming on which one to buy and what is a good one to consume. Everyone will have different tastes and needs, so be sure to do one that fits you and is a healthy choice. I recommend avoiding artificial ingredients and going for one that contains less or perhaps more natural. A little bit of sugar is not a bad thing, but it is important to know what you are putting in and keeping yourself healthy.
I have tried a wide variety of protein powders and I am continuing to try new ones.​ Right now, I use a powder called Naked Whey. If you can tell from the picture, I finished my first container of it! From being gluten and soy free, to containing no artificial ingredients or preservatives, this powder contains 25 grams or protein and only 2 grams of sugar! Even better, it does not contain a large list of ingredients (though they do give you a good list of amino acids contained within it). Dr. Jackie Chirco also approves of this protein powder. Read more about her in this entry.
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It also comes in a variety of different flavors and there is an option of 1 pound, 2 pound, or 5 pound container, so it is quite price friendly. Interested in checking it out? Take a look by clicking the button below!​
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Getting Started or Winding Down
Quick At-Home Exercises
I like to get some quick exercises in before I go to bed. Of course, this can be done at any point in the day, see what works for you. These are some things I do that only take a few minutes to accomplish:
1. Push-Ups. Start small and work your way up, this is a great workout for you upper body.
2. Squats. Do some quick lunges or squats to get your legs going!
3. Sit-Ups. This is a good core/abdominal workout. Lay on the floor, cross your arms on your chest, and well, sit-up!
4. Plank. Yep, the notorious plank, where time seems to move slower when doing it! This is another great workout for your core and is easier to do! Try to aim for 1 minute of a plank!
5. Stretch, Stretch, Stretch! Be sure to stretch when you wake up and before going to bed, loosening up your muscles! This is especially important when you are exercising; you want to improve your flexibility and prevent soreness!
More routines
There are other things I have not covered that I would like to briefly talk about. There are plenty of different exercises to try out, so be sure to look out for things that would be good or enjoyable for you! Here are some other things I recommend to include in your workout, that I do not necessarily give its own day at the gym, but still like to implement. However, establish a routine you think will work for you and be healthy as well.
Abdominal Workouts
Maintaining your core can also be done whether you are focusing on your upper body or lower body in the gym. There are crunch machines at gyms that will help with this. Another easy (and possibly one to do at home) is having a yoga/medicine ball and doing crunches or twists while it is in hand. Be sure to look up and try other methods to get a well-toned core!
Cardio
I do not normally have days dedicated to cardio, but that does not make it any less important. At the gym, aim to get on a bike, treadmill, or elliptical machine and do so at a decent pace, one that will not be too overstimulating (even when a good song starts to play and it makes you want to run), but also still making sure the blood is flowing for a nice warm-up! I aim to get 10-15 minutes in of cardio at the beginning of my workout. Be sure to get some walking in while you are outside! Perhaps it is possible to walk to a gym. If it is, do so safely and enjoy the fresh air!
Stretching
Something I have previously mentioned, but stretching is important to do before and after a workout. This allows for you body to stretch and be ready for the exercise you are about to do, but is also a good cooldown period after you finish a workout. Be sure to do this in order to avoid soreness or tight muscles. If possible, consult a chiropractor or other doctor to make sure you are taking care of your spine, back, etc.
As You Continue To Go....
Stay tuned for more tips and tricks in the future; if you feel there is something that should be added or have questions about, feel free to contact me!
Stay Hydrated
Take sips of water while at the gym; be sure to drink a bottle of water after a protein shake as well. Make sure urine is clear, that way you know you know you are drinking enough water.
Have A Healthy Snack
To refresh yourself, have some fruits or vegetables after a workout. This is good for your body after working out and will help you feel energized and replenished.
Good Amount Of Rest
Be sure to fit in days to rest from the gym; this is also important when working out. Aim to go to the gym at least 3-4 times a week; if possible also aim to get 7-9 hours of sleep and avoid going on your phone before going to bed!