FITNESS AND HEALTH FORUM

You’ve finally made that decision to start your fitness journey, but you don’t know how to begin; or maybe you’ve just registered in a gym, but you struggle with knowing what to do when you get there, or even finding the motivation to go in the first place! If this is you, worry no more. We have tips that will not only help you get started, but also keep you motivated and grinding hard all through your fitness journey. 1. First thing is to know your “why”. You need to have a good reason to work out beyond just looking good. That reason, your “why”, is what will help you make that decision to push through your fitness journey especially when motivation is low 2. Learn about fitness. They say knowledge is power, and it’s no different when it comes to fitness. Learn about the benefits of being fit, different exercises and what they are meant for, and you’d begin to find more reasons why you should work out. Get a fitness instructor, coach, or mentor; or if you’re the type who can learn on your own, do just that; follow fitness influencers on social media, watch YouTube videos and make learning about fitness a new hobby 3. Set Realistic Goals. If your goal is to lose a few pounds, a few sessions in the gym won’t get you there. It took time to put on the pounds, and it’ll take some time to get them off. Don’t get discouraged if you are not seeing results immediately. Set short term goals to complete your daily or weekly workouts versus focusing on that desired summer body you want. One thing about fitness is this: if you put in the work, you will surely get results. 4. Always have a plan for your workout. Don’t be that girl or guy who goes to the gym without a plan; that’s a sure way to not get anything done. Plan your sessions in advance; a good fitness instructor can help you develop a plan, and if you don’t have an instructor, there are a good number of fitness apps that you can use to plan your sessions. Focus on the fundamentals of a plan i.e., how many minutes will your session be? What exercise type (cardio, strength training, mobility etc.) or body part are your working on? Which exercises will you be doing? Start with these in mind and you can easily develop a plan to guide you through your sessions 5. Get external influences to motivate you. Motivation can be extrinsic. And external motivation works well too. Examples are a great workout partner, a nice gym, studio or outdoor space with great ambience and great people. Also, you can let your gym wear motivate you. Sounds interesting, but we find it to be true. Wear workout clothes that you’re comfortable in which enhance your look. A little bit of style never hurt anyone and there’s just something exciting about having clothes you want to show off in. Sometimes, just that is a good reason to go to the gym! Are there any other tips you have for beginners? Share these, and your thoughts on the 5 listed above, in the comment section below. And always remember to have fun while you work out!

One question we often get asked in the gym is “which exercise should I do?”, and of course, the answer is always “it depends!”. Yes, it depends on what your goal is and, in this post, we’d share insights into different types of exercises/workouts, what their benefits are, and why or when you should choose any of them. There are 4 core areas of physical fitness: endurance, strength, mobility and flexibility and your workout plan will depend on which of these areas you want to focus on and improve. This will also determine which exercises you’d need to include in your workout to achieve your goals. Endurance training, exercises or workouts are ideal for anyone looking to build stamina and increase their ability to carry out physically demanding tasks for extended periods. Sports athletes are a great example. Endurance exercises include cardio (treadmill, cycling/spinning, rowing, walking, running, swimming etc.), and HIIT (high intensity interval training e.g., sprinting, faced paced circuit workouts etc.). These exercises also help with weight loss. Endurance training helps with improving cardiorespiratory health, reducing blood pressure, and reducing the risk of stroke and heart disease. Strength training, also called weight training or resistance training, is suited for anyone looking to increase muscle mass and overall strength. Weightlifting and body weight plyometric exercises (push ups, pull ups etc.) are typical exercises in strength training and benefits can also include cardio training depending on the number of repetitions performed during your sessions. Strength training helps to increase muscle mass, strength and endurance, improve metabolism, strengthens joints, increase bone density, and build good posture. Flexibility and mobility make up the last two categories. As we grow older, there’s the tendency to lose our ability to stretch and/or bend our bodies or to move our bodies as freely as we used to and this loss in ability results in limited range of motion and potential injury if we try to carry out physical tasks that require some form of stretching or bending. Flexibility workouts are good for everyone as it’s important that we retain some form of flexibility in our joints to maintain a wide range of motion and also to prevent injury. Yoga workouts help with both mobility and flexibility. Other mobility/flexibility workouts include stretching before and after a workout, Pilates etc. These workouts help to increase range of motion, release tension physically and mentally, improve mobility and reduce risk of injury from carrying out other exercises and movements. Now, having said all that, it should be fairly easy for you to identify which type of workout meets your needs, but we’d also suggest that you mix things up; ensure your workouts include some form of endurance training, strength training, mobility and flexibility training across a 7-day period. Doing this will help ensure you have a well-rounded physical exercise experience, avoid any imbalance in your body and reduce your exposure to certain health risks. Share your comments and thoughts on this post in the comment section below. And always remember to have fun while you work out!

It’s time for New Year resolutions and most of us are keen to get started on our fitness journey. For newbies to fitness, it may come as a surprise that you may have to make a little investment to get started, but at the end of the day, health is wealth, and if you’re going to spend money on something, your wellbeing is a great place to start! Now, having said that, you don’t need to spend all your money in order to get started or even to maintain a fit lifestyle and there are ways you can be prudent and still achieve your goals. It’s important to think of getting healthy and fit as a lifestyle choice versus a quick fix (it’s more than just getting a flat tummy or summer body!). Embracing fitness as a lifestyle will help you stay focused on your journey and also help you make the best choices that support the fit life. When it comes to fitness, there are 2 main areas where some expenses may be required: coaching and fitness apparel. Having a coach comes with great benefits, but can also come with great expense, however, there are several hacks that can help you save money. YouTube is a great source of workout information and there are tons of training resources available for free on the web. If you are not able to afford a coach or fitness instructor at the gym, avail yourself of free resources online and get the info you need to develop a workout program. Also, some gyms provide different membership levels and if you are not able to pay for 24/7 monthly memberships, you could select a lower tier and supplement your program with home or outdoor workouts. Outdoor exercises such as running, jogging, skipping, cycling, swimming, and hiking come with numerous benefits. You get to not only exercise your body, but you experience nature, and this comes with other therapeutic benefits. Also, there are no membership costs for exercising outside, you get to work out for as long as you want, and you have lots of options of outdoor spaces to choose from. Now, if you must get the services of a personal trainer, you can consider having a friend join your sessions so that you split the cost. Besides saving money, you get to have fun sessions, you motivate each other, and you also get the benefits of a trainer (customized workouts, meal plans etc.) at half the price! We know how expensive workout clothes and shoes can be, especially for those who love to make a fashion statement, but remember, cut your cloth according to your size. We of course recommend you wear quality clothes and shoes (Bodystation has a fine selection of gym wears) and you’d see that the benefits you get from working out in suitable comfortable clothing far outweigh the costs of getting the gym wear. You can also style your gym wear as casual or leisure clothing; those leggings are not only designed for the gym; they can also be worn on quick trips to the store, or even hanging out with friends at home or at a lounge. Always remember that investing in in your fitness is an investment in yourself and your future, and with the tips shared above, you can still enjoy a fit life without breaking the bank! What other tips do you have for staying fit on a budget? Do share them below in the comment section, and who knows, you just may help someone save a ton of money!