#Partyonabike at The Madison-Review

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Spinning is all the rage these days and I never understood why.  I’ve been to a couple of spin classes and I enjoyed them, but nothing that ever brought me back for more.  It’s possible my bleh-reaction to spinning could be blamed on my ex and that his idea of exercise bonding was riding bike for 6 hours a day every freakin’ weekend.  Just the thought of those weekends makes my ass cheek clench from the seat pain and a big “NEVER AGAIN” flashes in my head. Needless to say, I vowed that my ass would never sit on one of those painful bike seats again.

Never say never.

My sister has been going to The Madison in Tempe for a while now and continuously brags about how much fun it is. She has invited me to go a few times and despite my nod and smile I knew that would never happen.  But then she invited me to an Nsync vs BSB Spin Party and that “no” quickly turned into “When? Where? What time?”.  Growing up as an Nsync fan you just learn to say yes to anything Nsync related.  All my self promises went out the door knowing that I could be reliving some teenage memories on a bike with my boy band lovers.

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The Studio itself is a cute trendy boutique that makes you feel instantly cool to be apart of it.  Since I registered for the class online there was no waiting or paperwork to be done. I gave me name, got my shoes and walked upstairs to the studio.  As a first timer, your bike shoes are free but current members pay $2 every time.  I’ve actually never done a spin class in the right shoes so that little touch was a FullSizeRender (74)great member experience and made my ride more enjoyable.

Walking into the studio made me feel like I was on the Justin Timberlake set  of the “Rock Your Body” music video. Light bulbs every where.  The space was initially tight but once you get on your bike it no longer seems to be an issue as you’re greeted and helped by the people who worked there to set up your bike and explain how it all works.  Major plus if you don’t know what you are doing.

My sister warned me that our instructor was hard and insane;  Running around with glow sticks and wearing sun glasses in a dark room like a nut case.   I may be into fitness, but I’d be lying if I wasn’t a little concerned.  I don’t do cardio so I already knew this was going to be hard but the only thing keeping me in positive spirits was knowing that if I was going to die it was going to be during JC’s solo of “This I Promise You”.

AFullSizeRender (75)s you can tell by this post I didn’t die but I had a lot of fun! The boy band playlist was awesome, the remakes played were even better, the instructor was killing it and everyone was singing along like we were at a concert.  Our instructor even got up dancing like he was one Lou Pearlman’s Orlando Orginals and added a little Nsync “Bye Bye Bye” choreography to our workout which made my little teeny-bopper heart smile.

Nsync may have been the reason why I eagerly signed up for this class but the party energy and excitement is definitely the reason why I am going back for more!

For more information on The Madison in Tempe, AZ check out their website here.

 

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How to Stay Focused During The Holidays

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The Holidays can be a time a great temptations that can derail your weight loss progress.  Holiday parties can make it impossible to stick with a nutrition plan.  End of the year deadlines make for a busy work schedule that keep you in the office and out of the gym.  Travel plans make it even more challenging.  Seriously, have you ever tried to find something healthy to eat in an airport?  Not to mention this can be a highly stressful time of year.  If you are a stress eater you may find cravings hitting you harder than usual during the Holiday Season.  With all the detractors it may seem like it’s just not possible.  Oh well, I’ll start after New Years.  Unfortunately, throwing in the towel can set you back even further and cause you to pack on extra pounds that you will be regretting later on.  Here’s a guide to making it out alive.

Shift Your Focus. 

Losing weight is difficult even under the best of circumstances.  With all the distractions and temptations, losing weight during The Holidays may be a little too much.  Instead of stressing about weight loss this may be a good time to focus on maintaining weight.  Getting through the season without adding to the scale is a victory in its self.  Shifting you mindset to maintain your weight rather than trying to lose can alleviate some of the pressure and allow you to enjoy your Holidays.

Don’t Beat Yourself Up

So you’ve been less than perfect with your nutrition and you haven’t seen the inside of a gym in a couple weeks.  You’re feeling down and even a little angry with yourself.  You’re losing the progress you were making and the mountain is going to be even steeper to climb once you get back to it. The worst thing we can do when we fall short of our goals is to start talking negatively.  Beating yourself up will only make you feel even more defeated.  Stay positive and realize that the current circumstances are only temporary.  You will get back on track as soon as possible.  Allow yourself the freedom to be human and make the best of the situation.

Don’t Throw it All Away

Just because you can’t eat perfectly right now doesn’t mean you should say “Eff it” and eat whatever you want.  Not being able to go to the gym as often as you would like shouldn’t become an excuse to stop going completely.  Allow yourself to be less than perfect and have some slack.  Enjoy your favorite foods and time with loved ones.  The mental break will be good for you.  The last thing you want to do is let your health and fitness come to a complete stop.  Enjoy your Holidays and indulge a bit, but keep your momentum going.  If you stop altogether it will be even harder to get started again when the time comes.  Maintaining a bit of focus will position you to get back on track once the Holidays are over.

This time of year is difficult for anyone trying to watch his or her weight.  Stressing out and getting down on yourself will only make it worse.  Give yourself a little slack.  Enjoy the Season and keep a bit of momentum going and you will be able to survive.  And remember it’s only a temporary situation.  You will be back to being your usual Rock Star self once things return to normal.

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How to Avoid Being Creepy at the Gym: A 10 Step Guide

Gym etiquette is a real thing.  Some people get it and some don’t.  Every gym has at least one creeper that everyone tries to avoid like the plague.  Here is a simple guide to ensure that it not you:

  1. Don’t stare. Seriously don’t do it.  It’s weird and rude.  Nothing will kill your gym flow worse than noticing that the guy sitting on the bench over there has been eyeballing you for the last 10 minutes.
  1. A little grunting is ok. A lot of grunting is obnoxious.  We get it.  Those weights you’re lifting are super heavy and you just have to let everyone know.  No one should be able to hear you grunting over the sound of his or her own music playing.  If they can hear you then you sound like a major tool.
  1. The Towels are Free. Use them. There is nothing more disgusting than walking up to the only open bench in the gym only to find it drenched in sweat.  Sweating is part of working out, but be courteous and wipe down the equipment when you are done.  The rest of us don’t want to be swimming in it.
  1. Newsflash: No One Cares How Much You Bench. Bragging at the gym is never cool.  Even if you can back up everything you say, no one wants to hear it.  People go to the gym to work on improving themselves not to listen to you talk about how awesome you are.
  1. It’s the Gym not Last call at the Bar. The gym can be a social environment and while a little socializing is cool, it shouldn’t be your main focus.  Everyone knows that guy who lives at the gym and spends hours there everyday yet never breaks a sweat.  There’s a time a place for everything so make sure your behavior is appropriate for the venue you’re in.
  1. Thanks for the Unsolicited Advice. If people wanted coaching they would hire a trainer.  Just because you work out all the time and think you know the best technique for every exercise it doesn’t mean anyone wants to hear it, especially if they don’t even know you.
  1. Hygiene, Bro! I wouldn’t be saying this if it weren’t necessary.  You don’t want to be labeled as The Stinky Guy at the gym.  Wear deodorant, wash your gym clothes every time you wear them, and leave your gym bag open at night so it can air out.  Nothing will kill someone’s good workout vibe faster than catching a nose full BO that’s wafting through the gym.
  1. Keep the Compliments to a Minimum. Compliments may seem nice, but in the gym they can be taken the wrong way.  It’s perfectly fine and uplifting to compliment someone who has been making noticeable progress, especially if you know the person and speak to them regularly.  Unfortunately, compliments can get weird if they come from a complete stranger.  If you don’t know the person then don’t say anything.  Approaching them at random and complimenting their body, or specific body part, implies that you have been watching them from afar for some time.  You may think you’re being friendly but really you look like a stalker.
  1. Stop Flexing. The mirror is there to help you with your form.  Just remember that you are in public.  It should not be a flex fest every time you walk into the gym.  Save that for the privacy of your own home.  Nothing makes you look like a bigger narcissist than hogging the mirror.
  1. Appropriate Clothing. This is another one that I shouldn’t have to say, but I do because people still don’t get it.  Make sure that the clothing you are wearing is made for the gym, not the club.  Your body should be covered.  If you cut the sleeves off your shirt then make sure the world cannot see your nipples.  Nipples don’t belong in the gym.  And ladies, save the booty shorts for pole dancing class.  We should not be able to see 2 inches of ass hanging out the bottom of your shorts every time you bend over.

No one intends to be creepy at the gym.  It just sort of happens and usually by accident.  Most people have good intentions and are totally unaware that their behavior can be sending the wrong signals.  All of us have committed some type of offense at the gym before without knowing it.  Hopefully this can serve as a guideline so that YOU don’t end up being the creeper.

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Guest Post: 7 Must-Know Fitness Tips to Score Your Best Body

FullSizeRender (68)It is seen that the majority of women are not happy with their body structure. They feel that they have to go for either a cosmetic procedure or a very stringent dietary schedule, which actually are unnecessary. Are you one among them?

Some of us are trying to lose the body fat and some are trying to get the body in right shape. The most reliable way to attain the body of your choice is to increase your physical activity and, this is possible for one and all. You will now read about the 7 physical-exercise related tips that will help you to get the body that you always dreamt of!

  1. Add variety to your workouts: Do not stick to the same workout regimen, as it will hinder you in achieving the body you want. Make it a point to keep changing your exercise pattern for every 15 days and, you will very soon see the result that you want.  A research carried out by the University of Florida states that this aspect of variety in workouts prevents boredom and keeps the person constantly motivated.
  2. Exercise daily: This is a very vital element, which is often misunderstood as “vigorous exercise every day.” Well, that is nothing but sheer myth! The truth is that even if you are having at least 30 minutes of moderate-intensity workout daily, it would suffice. But, do not avoid physical exercise altogether.
  3. Go for weight training: Your exercise routine must include even weight training to strengthen the muscles as well as the bones. The weight training also ensures that the calories get burnt even when you rest. Here, the circuit type of workout is the best, as it both melts fat and also builds lean muscle.
  4. Be realistic: You must note that scoring the best body is a journey to be completed steadily and patiently. Do not expect overnight results! Instead, set realistic goals like shedding about 5 pounds in 30 days. If you persevere in this way, you will eventually see yourself as you desire!  On the contrary, if you set impractical goals like seeing a change in only a span of few days, failure then becomes inevitable.
  5. Do crunches, squats and push-ups: Include crunches, squats and push-ups in your workout regimen. It has been seen that you derive maximum benefits from these exercises, provided you do them properly. These exercises subject your body to minimum strain and thus are safe.    
  6. Never skip the post-workout meal: Many women go with the misconception that, having a meal immediately after the workout adds back the calories that they just expended. But, the fact is that the post-workout meal not just rejuvenates the body, but also contributes to the long-term goal of having a fit body.   
  7. Consume enough water: It is imperative that you consume enough water while exercising, as it will immensely help you to both lose weight and enhance the body metabolism.  You lose some water from your body while you exercise. Hence, it is only when you drink sufficient water that your will able to give your best, during workouts. If you ignore the importance of water consumption, you are at a risk of experiencing muscle cramps and diminished energy levels.

You are now aware of the 7 vital tips. Just note that even a journey of 1000 miles begins with a single step. Take the first step and start exercising with these tips in mind! And, before too long, you will have the body that you always longed for!

BY Suzanne at www.1800remedies.com

  1. http://zigverve.com/fitness/must-know-fitness-tips-to-score-your-best-body/
  2. http://www.1800remedies.com/how-to-lose-water-weight-fast/
  3. http://www.shape.com/lifestyle/mind-and-body/50-must-know-fitness-tips-score-your-best-body
  4. http://thehealthyhavenblog.com/2014/09/13/10-fitness-tips-for-women/

 

 

 

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4 Ways To Stay Motivated When The Scale Stops Moving

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You’ve been hitting the gym hard and cleaning up your nutrition.   You’ve stuck with it and its been paying off.  The weight is going down, you’ve lost 5, 10, or even 20lbs.  You’re progress has been great and you’re motivated to keep going.  And then it happens,  The dreaded plateau.  The scale that used to bump down a couple pounds every week is now stuck.  At first you thought you could just tighten up your nutrition and work a little harder in the gym and you’ll be back on track, but the weight is being stubborn.  Plateaus can happen at any time and they can be extremely frustrating.  It can be a challenge to stick with your fitness when you aren’t seeing the results.  Results were the reason for starting in the first place.  You wouldn’t keep going to work if you didn’t get a paycheck, right?  So how do you stay motivated?  How do you stick with it when it feels like the hard work isn’t paying off?

 

 

It’s not just about the weight.

As satisfying as it may be to see the scale moving in the right direction that’s not the only benefit or result you are experiencing.  In fact, weight loss is usually the by-product of adopting healthier lifestyle and it’s your health that is the most important thing.  When the scale stops moving take a minute to reflect on how far you’ve come and appreciate how much healthier you are now.  Think about how you used to eat compared to your current nutrition.  Think about how much stronger you are.  You’re accomplishing things that you couldn’t do a few weeks or months ago.  Stay focused on your health and the weight will (eventually) take care of itself.

 

Think of the big picture.

Progress feels good and not just in fitness or weight loss but in all aspects of life.  Unfortunately in fitness, as in life, things don’t always keep getting better the way we want them to.  If the scale hasn’t been going down, or (gasp) its even been going up, that doesn’t mean you haven’t made amazing progress.  Focus on the overall trend not just what happened this week.  If you’ve lost 5 lbs in the last month don’t freak out because you gained one pound back.  You’re still moving in the right direction.  There will be ups and downs on your journey.  It’s important that you embrace this and don’t beat yourself up over it.

 

Take a breather

If you’ve been working out consistently and the scale has stopped going down your natural tendency may be to do more;  cut more calories out of your diet, work out harder for longer, go to the gym six days a week instead of four.  Unfortunately this won’t necessarily yield you the results you’re looking for.  Even if it does short term you may be putting yourself at higher risk for burn out, fatigue, or even injury down the road.   All these things will actually set you back more in the long run.  Instead of doubling down on your efforts it may be more beneficial to take a break.  That’s right TAKE A BREAK.  As difficult as the idea sounds it may be exactly what your body needs.  Our bodies need rest in order to recover and repair.  It’s during the recovery that our bodies adapt and we make progress.  Now don’t get me wrong.  I’m not advocating you say, “Screw it” and sit on the couch with a bucket of fried chicken.  Although that does sound awesome, rest and recovery may consist of light activity.  Take some time to go to yoga, walk the dog in the evening or take you kids to the park.  Just stay active but drop the volume and intensity.  When you hit the gym again you will feel rested, your muscles will feel fresh, your mind and body will be strong and ready to get back to work and chances are the scale will start moving again.

 

Focus on the task rather than the outcome

When athletes train for a sport or competition they aren’t focused on their weight.  For them it’s all about improving their skills and athleticism to accomplish what they want on the field.  Taking a similar approach can help you break out of the mindset of being focused on your weight.  Pick a skill you want to learn in the gym and make that your priority.  It can be improving your running form, building up your mileage, perfecting your squat, or making your dead lift stronger.  All of these goals are great because they will keep you working on your fitness while getting you out of the weight rut.  Setting goals that have nothing to do with weight loss will add dimension to your fitness.  Achieving these goals will give you a sense of accomplishment and keep you going until the scale starts moving again.

 

Your fitness journey is not a straight shot the end goal.  There will be ups, downs and stalls in that road but redirecting your focus and giving your body the rest it needs will help get over that hump.

 

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F*ck Will Power

Will power noun: control of one’s impulses and actions; self-control.

As I grew through my fitness journey I began to loathe the word “will power” and I resented anyone that used it. “Will Power” has just became another word to make certain people feel supernatural.  It gives this illusion that if you pick a subway sandwich over a salad then you lack will power.  If you lack will power then you must be weak and just suck at life.

According to the #fitspos of the Instaworld having “will power” means that you will go to the gym despite the hurricane running rampant or being sick in bed with the West Nile Virus.   God forbid, you turn into a human being and for whatever reason allow your emotions or lack of energy decide your actions for the day.  That human being clearly has no will power and he/she should continue to stalk the #fitpsos that make it seem impossible to obtain a fitness goal.

Fuckin #fitspos…they ruin everything.

As far as I am concerned “will power” doesn’t exist.

Someone who is struggling with an addiction doesn’t relapse due to the lack of will power.

Someone with an eating disorder doesn’t starve, binge and purge due to lack of will power.

Someone with trichotillomania doesn’t pull their hair out due to lack of will power.

Believe it or not, there are things in this world that trump “will power” at any given moment and making a decision to skip your cardio or eat something that is not on your healthy plan doesn’t mean you are a failure.  What you don’t realize is that a lot of those #fitspos post things from previous days/months.  They aren’t ripped 24/7 and maybe they do go to the gym as often as they make it seem, but do they have the life balance that you want?

Stop comparing yourself to others or deeming yourself a failure because your “will power” doesn’t match Booty Shorts Barbie and her fabulous filtered glutes; Your journey is your journey and you determine your lifestyle.  Your goals are your goals and you define your will power not #Fitspos or even dictionary.

 

Click here for my previous post on #Fitspos,
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