Top reasons why your workout is NOT working

bea_blHello everybody!

We all went through these little mistakes in our fitness journey, wanting to see results after the first day in the gym or having to big expectations. No matter how much we hope, workout results will never appear overnight. But there are a few things in your routine that you can change to speed up the time it takes to reach your goals. Read these tips below to find out why your work out is not working.

  1. You are not paying attention on your nutrition

Exercise is necessary, but if you’re not eating a healthy and nutritious diet, you could be setting yourself back. Even if you’re doing all the right exercise routines, nothing can out train a poor diet. Remember weight/fat-loss is 80% diet, and 20% exercise. So the next time you walk out of the gym, think twice of what you going to eat after!

  1. Miscounting Calories

We all love to watch the number under “Calories Burned” increase on the exercise machine at the gym, but you can’t rely on that number too much. Fitness machines are only estimating how many calories you have burned. This is because people burn calories and fat at different rates. When we see on the machines that we burned lots of calories, somehow we allow to ourselves to eat more, or eat not so healthy food, because already “burned” those calories.  So pay attention and don’t let your mind trick you!

  1. Not drinking enough water!

One of the most essential things you can do during your workout is hydrate! When you work out, your body is depleting nutrients while you sweat, so it is extremely important to replenish those nutrients by hydrating. Even though sports drinks may taste better, they are also filled with sugars. Water is always the best way to go!

  1. Doing The Same Fitness Routine

Try to change your workout routines! Not only does it give certain areas of your body a rest, but it also makes your work outs more fun and exciting. Try exercising with a partner or friend, so have someone to push you through your workout. Fitness classes are always a nice challenge. Try out something new like dance classes, jump classes or yoga, when you get tired from the weights room!

  1. Focusing On One Area

We all know about those girls who are doing just cardio, running/ walking on the treadmill, or guys with big upper body and slim legs, this is because they focus only on the same body parts. For best results, focus on exercises that target multiple parts of your body at once, like lunges or squats! If you are going to focus on one area per day, make sure you switch it up next time.

  1. You are doing too much cardio

Cardio is great for getting the blood flowing and burning calories, but TOO MUCH cardio won’t help you gain any definition. A good workout routine consists of a combination between strength, resistance, cardio, and flexibility training. Incorporating workout routines that involve weights, and using your own body weight, can help tone muscles and give definition. This is how you achieve a lean and sculpted body.

  1. Not Getting Enough Sleep

One of the most important things to remember is your body needs rest. Even if you can’t sleep 8 hours per night, try to get as much as possible. Resting is especially important after a hard workout, to ensure your muscles have enough time to repair, and for your body to replenish energy. Recovery also speeds up your metabolism, and is absolutely essential for great results!

Hope you will pay more attention next time you work out.

Have a great weekend! :*

How to stay positive, happy and motivated

PhotoGrid_1383826468256Hello my dear readers!

Today I’m going to write about positivity and some little tips on how to stay motivated in your everyday life!

These tips can help you to become more organized, to achieve your goals easier and to be a happy person!

  1. My first tip is to set goals for yourself. Try to vision how you want your life to be. You can write down your goals on a paper, you can create a vision board with your goals and pictures on it, like places where you want to travel, persons who you like or who would love to meet, things that you want to own, or anything you really really want to achieve. Put this board where you can see it and try to do something, every single day that helps you to get closer to these dreams and goals. This is a great way to keep yourself focused. Another thing is to appreciate all the things you have, and to be thankful for those.
  2.  The next tip is to surround yourself with positivity. Don’t let negative thoughts get in your head and stay there. What I really like to do is read inspirational, motivational quotes. You can make a board with your favorite quotes and every time you see it, you will be inspired. Have your favorite things around you, everything that makes you happy, if you have negative people around you, try to stay away from them. Try to be positive, because as “they” say positivity attracts more positivity, so this may be true 🙂
  3. Try to spend more time doing the things you are passionate about. This could be cooking, photography, hiking, architecture or any kind of sport, whatever it is try to spend more time doing those things. Take a class, learn new things, practice your hobby. You will feel happier more content and this will have a positive affect on you and the people around you.
  4. Tip number four is to be organized, list the things you look forward to the next day, month or next year. Plan your future. Plan a movie night; plan a trip, an appointment to a massage, a dinner party with your friends, a weekend spa. These things are really good in keeping you happy. In life you want to be able to look forward to things. Like you are planning a trip, you are so excited about those things, so when you achieve those things you feel so content because you did that.
  5. My fifth tip is to exercise, yes I know it sounds like a cliché, but exercise is so vital. It keeps your body and mind healthy, it helps you to get rid of the toxins, to have a clear mind, it makes you think better. Exercising does not mean you have to spend hours in a gym on a treadmill, you can go for a jog in a park, you can walk your dog, stay active, play tennis, go to a yoga class or meditate. If you are not active you feel tired and lazy and lifeless, so please be active on a daily basis!
  6. My sixth tip for a healthy happy life is meditation. Just lie down, close your eyes and meditate. For the beginning try just 10-20 or 30 minutes, to clear your mind of everything. You can meditate to the music you like, I actually have a great tip for you, I really like to meditate on Kelly Howell guided meditation – it is so calming and relaxing, you really should try it. You will feel like a new born person.
  7. Tip nr. 7 is to nourish yourself well. Nutrition is so important. Put a little effort and attention on what you are eating and drinking. You have to feel good inside to glow outside too. If you eat clean, without processed foods and chemicals and sugars, drink lots of water, you feel good, your skin is better, your hair is better and your mood is better. It is so important to feel good in your own skin, to love your body. It gives you confidence and a happier you 🙂

These are my 7 most important things at the moment, I could go on and on and have a list of 100 things that makes your life better, but I will stop right here 🙂

I hope you guys enjoyed this little article and I also hope that when you will feel the need for a little motivation, you will try these tips.

Have a great day, and don’t forget “Dreams don’t work unless you do” 🙂

See you soon! :*