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Taking the first step towards living a healthy lifestyle is a very rewarding feeling, but it can also be a bit daunting. There are a lot of choices to make and there is a certain pressure that comes with maintaining a fitness schedule, but when you work out at home, you make the transition a whole lot easier.

A huge benefit of exercising at home is eliminating the cost of a gym membership. Nowadays, the average membership cost is $50 a month, which totals to $600 a year. This is also without the registration fee or the annual fee. Registration fees are usually not advertised and will sometimes be “discounted” for the sake of getting the customer excited about paying less to join, but according to US News, the cost of the gym to start your membership is around $3, way less than you would be paying. Annual fees, on the other hand, are paid once a year, every year, and technically increase the cost of the gym per month. For example, if the annual fee is $84, then you would be paying an extra $7 a month every year. NPR reports that gyms do what they can to convince people to buy into annual contracts even when they know those people won’t show up, and you don’t want to fall into the trap of paying not to go to the gym.

Unless the gym is right next door, you would also have to factor the cost of commuting into your fitness budget. This also includes the time it takes to get there from home or work, or to go from the gym to another place if you go out often. If you were to make your home the central place where you get in your workout routines, the convenience of being able to work around your schedule is too big to ignore.

When you work out from home, you may fear missing the company that comes with being present at a gym, but forgoing the gym costs doesn’t mean you have to sacrifice your fitness community. Social media is extremely helpful in connecting people with shared interests, and if you share your workout regimen, a local community could reach out and ask you to join. Another way of finding a fitness community online is through MyFitnessPal or, if you already have the products, Fitbit has an active and engaging online community.

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Having the same schedule every week can be nice. There are no surprises, it’s easier to budget expenses, and theoretically, if you like one week, then you’ll like all the rest. For most people, though, this feeling of being secure in a routine doesn’t last long. Monotony is fine as it comes and goes, but when it overstays its welcome, life can quickly turn dull.

This is especially true of workout routines. If you’re moving the same way every time you exercise, not only can it get boring, but you probably aren’t getting the results you’re looking for when you work out. This may seem counterintuitive – if you work on the same routine, it should follow that your body gets stronger as you master the movements. Unfortunately, this is not true, and in fact, the less your muscles are challenged, the less progress you will make.

Along with changing up your fitness routine, there are other methods of sprucing up your habits that will make you fall in love with fitness all over again.

First of all, for those of you working out at home (which you should be), what does your fitness space look like? Is it a bit cramped? Is there enough ventilation and sunlight? If you’re noticing that you don’t really love the space you workout in, that’s enough of a buzzkill to make working out seem like a chore. Change up your station by getting organized, opening windows, and setting up a space for music or watching fitness trainers on a TV or tablet.

Speaking of music, do you have a specific playlist for exercising? If you’re listening to random songs you love (or not listening to music at all), then you might not be getting the full effects of songs that can really pump you up. Research [https://www.wsj.com/articles/SB10001424127887324883604578396670814453936#project=YHEALTH0402&s=D&articleTabs=article] suggests that exercising to songs that are 125 to 140 beats per minute (BPM) helps to create a more intense workout than listening to songs with slower tempos.

If music really isn’t your thing, but you feel your mind wandering and slowing you down while you’re moving, try following your favorite trainer online and see if they stream live fitness routines. Apps like UBQFIT allow you to follow professional trainers and watch them livestream their workouts, which is perfect for keeping you concentrated on your fitness long enough to meet your target heart rate. It also helps to invite friends or family to move with you, as there is evidence [https://www.eurekalert.org/pub_releases/2017-10/aoa-gei102717.php] of a reduction in stress levels with we work out with company. Together, you can choose several different favorite trainers from the app so that your routine is always fresh and exciting.

Using high-intensity interval training (HIIT) along with Orange Theory fitness is another great way to get you feeling challenged again in your workouts. HIIT is a routine that calls for 20 to 90 seconds of intense exercise, followed by a short period of rest, usually from 5 to 15 seconds, and then back to the exercise interval and so on. There’s no better way to integrate new routines than to get in touch with new trainers and fitness influencers. In the digital age, there is no shortage of fitness inspiration and expert instruction. Find trainers or motivational instructors online is a great way to vary your workouts.

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As an adult, it can be mortifying to see a toddler or youngster fall down. Yet, somehow, it seems they’re always up and at it again as if nothing happened. The initial scare happens because mobility diminishes as our bodies age, and we project the hurt and potential damage the accident would have on our adult bodies onto the child we see. The reality is that younger bodies have a great deal of mobility, flexibility, and resilience, and it’s imperative to keep that up for as long as possible to avoid injuries and maximize performance. 

While flexibility is defined as our muscle’s ability to be elastic, much like a rubber-band, mobility is defined as the ability for our joints to have a full range of motion. Physical therapist Joe Vega points out that in order to have good mobility, flexibility has to be trained as well. This is because lack of mobility due to aging is a result of weakening flexibility that restricts joint movement. Low mobility can increase the risk of injury on the shoulders, hips, knees, and just about every part of the body that uses a joint to move. Even if you exercise with high intensity interval training routinely, it is important to ensure that your mobility is in tip top shape, as low mobility could cause physical damage, reversing the effects of the workout.

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According to a survey of more than 12,000 of its student members across the U.S., U.K., Australia and New Zealand, UNiDAYS found that Gen Z believes in a holistic approach to health, incorporating physical fitness, healthy eating and mental well-being.

“Generation Z commands up to $143 billion in U.S. spending power, and this offers a huge opportunity to marketers looking to capture this audience as customers,” said Alex Gallagher UNiDAYS chief strategy officer.

New Year’s resolutions are staged to be more interesting this year as Gen Z, soon to be the largest group of consumers in the U.S., takes over. This group of teens and young adults believe healthfulness is more than losing a few pounds or hitting the gym.

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Prebiotics will see more attention as they become available in healthy snack foods. Prebiotics are finding their way to the mainstream health and nutrition discussion, and consumers are looking for simple ways to incorporate them into their lifestyle.

The explosion of new research about the connection between our microbiome and overall health has led to three emerging health and wellness trends for 2019: natural energy, plant-based foods, and probiotics. As consumers learn more about the role of prebiotics and probiotics in gut health, there will be more demand for natural, convenient foods that provide sustainable energy and contain probiotics and prebiotics.

Prebiotics are a soluble fiber, meaning human enzymes cannot digest them. As a result prebiotics serve as food for other microbes, or “good bacteria,” and help promote a healthy microbiome. Prebiotics are naturally found in plants like Jerusalem artichokes, yacon root, chicory root, onions, garlic, and bananas.

While probiotics have enjoyed the limelight in recent years, highlighted as a key ingredient in certain health foods and supplements, prebiotics will see more attention as they become available in healthy snack foods.

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Data. You collect it every day; yet, when it’s not physically logged, you cannot use it to your advantage. By tracking our actions over time, we can create a comprehension study on how those actions affect our personal healthy. The benefits of simply logging your fitness data can lead the result oriented fitness everyone wishes to attain.

While it is important to push yourself, there is such a thing as exerting TOO much energy. To determine whether you’re pushing your body too hard, it is crucial to measure your heart rate. The heart is one of the most important organs in the human body.

Therefore, it comes as no surprise that it plays a pivotal role in an exercise regimen. As you strengthen your body, your heart is also being strengthened. Heart rate based fitness gauges how hard you need to push your body to achieve the level of fitness you desire. When training for general fitness, your maximum heart rate should range as low as 50% or as high as 70%. Naturally, an experienced athlete could have a maximum heart rate above 70% and as high as 80%. The most important part of monitoring your heart rate is understanding exactly where you fall in these categories. If you moderately exercise, your maximum heart rate should not be that of an experienced athletes. While people are motivated to see results, it is counterproductive to blindly ignore such a crucial facet of a workout. Not only can it be a waste of your time, it is highly dangerous.

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As an adult, it can be mortifying to see a toddler or youngster fall down. Yet, somehow, it seems they’re always up and at it again as if nothing happened. The initial scare happens because mobility diminishes as our bodies age, and we project the hurt and potential damage the accident would have on our adult bodies onto the child we see. The reality is that younger bodies have a great deal of mobility, flexibility, and resilience, and it’s imperative to keep that up for as long as possible to avoid injuries and maximize performance.

We know flexibility and strength training go hand in hand, but how can working on mobility improve our lives day-to-day?

While flexibility is defined as our muscle’s ability to be elastic, much like a rubber-band, mobility is defined as the ability for our joints to have a full range of motion. Physical therapist https://www.instagram.com/vega_tdnyc/Joe Vega [https://www.instagram.com/vega_tdnyc/] points out that in order to have good mobility, flexibility has to be trained as well. This is because lack of mobility due to aging is a result of weakening flexibility that restricts joint movement. Low mobility can increase the risk of injury on the shoulders, hips, knees, and just about every part of the body that uses a joint to move. Even if you exercise with high intensity interval training routinely, it is important to ensure that your mobility is in tip top shape, as low mobility could cause physical damage, reversing the effects of the workout.

[onlinepersonalfitnesstrainers]

When it comes to working out, people tend to think they know enough on their own to get started and for the unknown, there’s the internet. While the internet can be a wealth of knowledge, there’s only so much that Google can do for you. But luckily, there is a career field solely focused on ensuring people meet their fitness goals. Trainers are often associated with wealthier people and seen as a luxury. However, with the impact of the internet and apps such as UBQFIT, trainers are an inexpensive and result oriented necessity to achieving maintaining your personal fitness goals.

The biggest advantage of working with trainers relates to motivation. Most individuals lack the discipline to adhere to their exercise regimen. However, a trainer increases exercise adherence by providing their client with support, structure, and accountability. When a person looks in the mirror and is dissatisfied with their reflection, they tend to get frustrated. However, trainers take that frustration and formulate it into motivation, a reason to change what is being reflected. They do so by providing direct solutions to the problems at hand. If their client claims to hate their thighs, the trainer responds with the perfect workout to target that specific area. A workout that they may have not come across on their own or more importantly, would have done correctly.

Most of the time, people read about new exercises or see pictures; however, most of the time they’re performing them incorrectly. The slightest misstep could result in injuries. These exercise-induced casualties can be avoided by watching trainers. It is easier to mirror a moving image than letting your imagination take you from picture 1 to picture 2. Virtual trainers will also speak through the movements to assure full comprehension of the movement and its impact on your body. This incorporation of multiple senses guarantees you are getting the best and safest workout for your body.

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According to Runner Click research, data from 39 countries reveal U.S. has highest proportion of female runners; 40-49 year-old age group is fastest and most popular; Slovenia, Iceland and Ukraine are fastest counties; Boston Marathon boasts fastest average runtime of ‘popular races’; 90-99 year-old age group fastest growing.

The most comprehensive study of recreational marathon runners released today from Runner Click [https://runnerclick.com/marathon-finishing-times-study-and-statistics/] reveals new insights about differences in runners around the world.

Analyzing more than 3.5 million records across 39 countries over four years, the data reveal surprising findings including the gender inequality of male and female runners in many countries. The U.S. has the highest proportion of female runners, making it the most gender equal country (45% female), followed  by Canada (40% female). Greece is the worse in terms of female participation with 90% male and 10% female.

Another surprising finding was that the 90-99 year-old age group is the fastest growing, increasing 39% from 2014 to 2017. Other findings include the 40-49 year-old age group holds that fastest average runtime (and is the most populous), and Slovenia, Iceland and Ukraine boast the fastest average times globally.

A breakdown of some of the standout data can be found below, with all the data on RunnerClick.com, here [https://runnerclick.com/marathon-finishing-times-study-and-statistics/].

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Breathing is the foundation of all movement, health & well-being,” says Ed. Respiration patterns and rates influence physiology, biochemistry, biomechanics and psychological responses.

Author, speaker, continuing education provider, Executive coach, health & well being expert and peak performance coach, Ed Harrold, brings 18 years of experience successfully implementing programs with a mind/body health model into corporate, healthcare, fitness and athletic industries. His passion is educating healthcare providers, wellness & life coaches, fitness and personal trainers, psychotherapists, dental & sleep medicine professionals as well as the general public on how breathing rates and patterns are influencing our health and well-being.

We are all breathing aren’t we? Technically, yes. But, it’s how we are breathing that’s the problem. In this hurried and fast paced environment, we’ve lost our relationship to proper breathing. Most people today are shallow breathers or mouth breathers. This has led to dysfunctional breathing which trains our brain and autonomic nervous system to live in a perceived life-threatening response; the stress response. This chronic state of hyper-vigilance is a contributing factor in Heart Disease, Sleep Disorders, Upper Respiratory Disease, Dysautonomia, Digestive Disorders, Mood Disorders, Pain Management and more.

At the root of all stress [https://www.edharrold.com/lifewithbreathblog/stress-is-1-health-risk-for-employers]is an imbalance in our Autonomic Nervous System. The overuse of our sympathetic response is either contributing to many of the chronic illness conditions we see today and/or a factor in a chronic illness condition. The most powerful tool we all have access to in rebalancing autonomic nervous system function is our breath.

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There’s a good chance you’ve heard of fitness DVD’s and workouts on YouTube, but there is an even more exciting trend that makes working out at home all the more beneficial.

Before we talk about what that trend is, ask yourself: why do you still have a gym membership? Chances are, you’re paying about $50 a month, or $600 a year, to not even go to the gym the amount of times you should be going in order to get your money’s worth. Gyms profit off of the fact that they have more memberships than their facilities could hold at one time, which is why they convince people whom they know will never show up [https://www.npr.org/sections/money/2014/12/30/373996649/why-we-sign-up-for-gym-memberships-but-don-t-go-to-the-gym] into paying for annual contracts. And of course, with annual contracts comes fees. Annual fees, registration fees, and more likely than not, some sort of cancellation fee if you were to try and rip yourself from the claws of a gym contract.

One of the many reasons people end up paying for memberships they never use is an ignorance of how long commutes actually affect our likelihood to work out. It can be hard enough to get into the habit of exercising, but for people whose gym commutes are longer, that habit becomes impossible to stick.

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How Livestreaming Workouts Can Replace your Gym Commute

There’s a good chance you’ve heard of fitness DVD’s and workouts on YouTube, but there is an even more exciting trend that makes working out at home all the more beneficial.

Before we talk about what that trend is, ask yourself: why do you still have a gym membership? Chances are, you’re paying about $50 a month, or $600 a year, to not even go to the gym the amount of times you should be going in order to get your money’s worth. Gyms profit off of the fact that they have more   memberships than their facilities could hold at one time, which is why they convince people whom they know will never show up [https://www.npr.org/sections/money/2014/12/30/373996649/why-we-sign-up-for-gym-memberships-but-don-t-go-to-the-gym] into paying for annual contracts. And of course, with annual contracts comes fees. Annual fees, registration fees, and more likely than not, some sort of cancellation fee if you were to try and rip yourself from the claws of a gym contract.

One of the many reasons people end up paying for memberships they never use is an ignorance of how long commutes actually affect our likelihood to work out. It can be hard enough to get into the habit of exercising, but for people whose gym commutes are longer, that habit becomes impossible to stick

[onlinepersonalfitnesstrainers]

It seems like there is never enough time in the day. And between work and all your other daily obligations, any free time you get, you want to spend on the couch. But when you don’t have the time to incorporate working out, your body suffers trying to keep up with all your activities. In order to keep up with your hectic life, make exercising a priority by working out in the comfort of your own home with a personal trainer.

Hiring a personal trainer can be a major investment that definitely pays off…eventually. However, we’re in 2018 and shelling out cash for a personal trainer isn’t a necessity now that we have smartphones. Virtual trainers are the new wave of anytime, anywhere fitness in the palm of your hands and the comfort of your home. Being at home, you can keep your own pace without the fear that someone else is judging you. And that precious thing we call “time” is yours. No more revolving your day around the gym rush or calculating in your commute time. Now the power is in your hands, literally. Browse through virtual trainers you like, add them on Instagram for that extra motivation, and get started. And don’t worry if you can’t keep up, all you have to do is press pause. Finally a solution for all those gym related anxieties.

Then there’s the drag of being confined to your same five workouts. Instead of doing the same exercise routine day in and day out, virtual trainers give people a variety of workouts geared towards their personal fitness goals to avoid boredom of your usual, monotonous routines. In addition to demonstrating exercises each step of the way, trainers provide words of encouragement to push their viewers through the workout. Most videos do not even require any additional equipment. In fact, a lot of the time virtual trainers will sub in household items out of convenience. When it comes to excuses to skip the gym, we’re full of them. So convenience is our greatest weapon in combating our laziness. A consistent theme for this generation is over-programming. With limited time, quick workouts are necessary now more than ever. These trainers understand the necessity for quick, convenient fitness, so they often make their videos about 10 minutes long. There’s even 5 minute workouts for anyone really pressed for time.

However, with the conveniences of being at home, there are naturally safety precautions to take when working out alone. In order to prevent muscle strain and injury, it’s critical to do gentle static stretches to warm up your body for the exercise ahead. While trainers provide demonstrations of how to execute a workout, it’s easy to fall prey to incorrect form, resulting in a strain or worse. To avoid this, video yourself doing the workout then compare it to the trainer. These extra step will eliminate any potential risk. You’ll thank yourself later for proactively ensuring the proper execution of workouts, as they will expedite results.