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The start of a new year is often met with excitement and motivation to make positive changes in our lives. For many, this means setting ambitious fitness goals, such as running a marathon, losing a certain amount of weight, or finally getting that six-pack. However, as the days turn into weeks, and the weeks into months, many of us find ourselves struggling to stick with our resolutions.

In this article, we’ll explore why New Year’s resolutions can be particularly tough to stick with in the fitness world, and offer some practical tips to help you overcome these challenges and achieve your goals.

Unrealistic Expectations

One of the main reasons why New Year’s resolutions can be tough to stick with is that they’re often based on unrealistic expectations. We see fitness models and athletes on social media, and we think that we can achieve their level of fitness in just a few short weeks. However, the reality is that fitness is a journey, not a destination.

Reaching a high level of fitness takes time, patience, and dedication. It’s not something that can be achieved overnight, and it’s certainly not something that can be sustained through fad diets or quick-fix workouts.

Lack of Accountability

Another reason why New Year’s resolutions can be tough to stick with is that they often lack accountability. We set our goals, but we don’t have anyone to report to, or anyone to hold us accountable. This can make it easy to fall off the wagon, especially when the going gets tough.

Sustainability

Many New Year’s resolutions are based on drastic changes that are not sustainable in the long term. For example, resolving to go to the gym every day, or to cut out entire food groups, may seem like a good idea at first, but it’s unlikely to be something that you can maintain over time.

Tips for Success

So, how can you overcome these challenges and achieve your fitness goals? Here are a few tips to get you started:

  1. Set Realistic Goals: Instead of setting unrealistic goals, try setting smaller, more achievable goals. For example, instead of resolving to lose 50 pounds in 3 months, try resolving to lose 1-2 pounds per week.
  2. Find Accountability: Find someone to hold you accountable, whether it’s a workout buddy, a personal trainer, or a fitness community.
  3. Focus on Sustainability: Instead of making drastic changes, focus on making small, sustainable changes that you can maintain over time.
  4. Celebrate Small Wins: Celebrate your small wins, even if they seem insignificant. This will help you stay motivated and encouraged throughout your journey.
  5. Be Kind to Yourself: Finally, be kind to yourself. Remember that setbacks are a normal part of the journey, and don’t be too hard on yourself if you slip up.

In conclusion, while New Year’s resolutions can be tough to stick with in the fitness world, it’s not impossible. By setting realistic goals, finding accountability, focusing on sustainability, celebrating small wins, and being kind to yourself, you can overcome the challenges and achieve your fitness goals. Remember, fitness is a journey, not a destination, and it’s the small, consistent changes that add up to make a big difference over time.

When it comes to fitness, one of the most enduring debates revolves around the best time to work out and what to eat beforehand. Specifically, the question of whether to exercise on an empty stomach has sparked intense discussion among athletes, trainers, and health enthusiasts. In this article, we’ll delve into the pros and cons of working out on an empty stomach, exploring the science behind this practice and helping you make an informed decision.

What is Fasting Exercise?

Fasting exercise, also known as exercising on an empty stomach, involves engaging in physical activity without consuming any food or calories beforehand. This approach has gained popularity among some fitness enthusiasts, who claim it enhances fat burning, improves mental clarity, and boosts overall performance.

Pros of Working Out on an Empty Stomach:

  1. Increased Fat Burning: Exercising on an empty stomach forces your body to rely on stored fat for energy, potentially leading to increased fat loss.
  2. Improved Mental Clarity: Fasting exercise can stimulate the production of brain-derived neurotrophic factor (BDNF), enhancing focus and mental clarity.
  3. Enhanced Human Growth Hormone (HGH) Production: Fasting has been shown to increase production of HGH, which can aid in muscle growth and repair.
  4. Increased Autophagy: Exercising on an empty stomach may stimulate autophagy, a natural process where your body recycles damaged cells and proteins.
  5. Improved Insulin Sensitivity: Regular fasting exercise can improve insulin sensitivity, reducing the risk of developing type 2 diabetes.

Cons of Working Out on an Empty Stomach:

  1. Reduced Performance: Exercising without fuel can lead to decreased strength, endurance, and overall performance.
  2. Increased Muscle Breakdown: Without adequate nutrients, your body may break down muscle tissue for energy, compromising muscle growth and repair.
  3. Hypoglycemia and Dizziness: Exercising on an empty stomach can cause blood sugar levels to drop, leading to dizziness, lightheadedness, and even fainting.
  4. Nutrient Deficiencies: Regularly exercising on an empty stomach can lead to inadequate nutrient intake, potentially causing deficiencies in essential vitamins and minerals.
  5. Adverse Effects on Hormones: Fasting exercise can disrupt hormone levels, including cortisol, insulin, and leptin, potentially leading to adverse effects on overall health.

Who Should Avoid Exercising on an Empty Stomach?

  1. Diabetics: Individuals with diabetes should avoid fasting exercise due to the risk of hypoglycemia.
  2. Pregnant or Breastfeeding Women: Pregnant or breastfeeding women require adequate nutrients to support fetal growth and milk production.
  3. Individuals with Eating Disorders: Those struggling with eating disorders should prioritize balanced nutrition and avoid restrictive eating patterns.
  4. Older Adults: Older adults may require more frequent meals to maintain energy levels and support overall health.

The Verdict:

While exercising on an empty stomach has potential benefits, it’s essential to weigh these against the potential drawbacks. If you decide to try fasting exercise, consider the following:

  1. Start with low-intensity workouts: Gradually increase intensity and duration as your body adapts.
  2. Listen to your body: If you experience adverse effects, reconsider your approach.
  3. Prioritize post-workout nutrition: Refuel with a balanced meal or snack within 30-60 minutes after exercise.
  4. Consult a healthcare professional: Discuss your individual needs and health status with a qualified healthcare professional.

In conclusion, working out on an empty stomach is not a one-size-fits-all approach. While it may offer benefits for some, others may experience adverse effects. By understanding the pros and cons and consulting with a healthcare professional, you can make an informed decision that suits your unique needs and fitness goals.

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Twice a year, we adjust our clocks to accommodate daylight saving time (DST). While the extra hour of sunlight is welcomed, the time change can disrupt our routines, energy levels, and physical activity. In this article, we’ll explore tips to help you stay active and maintain your fitness momentum despite the clock change.

The Challenges of Time Change

The time change can affect our bodies in various ways:

  1. Circadian rhythm disruption
  2. Sleep deprivation
  3. Reduced energy levels
  4. Increased laziness

These challenges can make it difficult to maintain an active lifestyle. However, with a few simple adjustments, you can overcome these obstacles and stay on track.

10 Tips to Stay Active During the Time Change

  1. Gradual Adjustment: Start adjusting your sleep schedule a few days before the time change to minimize disruption.
  2. Stick to Routine: Maintain your regular exercise schedule, even if it feels harder.
  3. Find Indoor Activities: Engage in indoor exercises like yoga, Pilates, or bodyweight workouts when outdoor activities are challenging.
  4. Schedule Morning Workouts: Take advantage of the earlier sunrise by exercising in the morning.
  5. Stay Hydrated: Drink plenty of water to combat fatigue and maintain energy.
  6. Get Some Morning Sunlight: Exposure to natural light helps regulate your circadian rhythms.
  7. Avoid Screen Time Before Bed: Promote better sleep by limiting screen time before bedtime.
  8. Incorporate High-Intensity Interval Training (HIIT): Boost energy with efficient, high-intensity workouts.
  9. Find a Workout Buddy: Stay motivated with a fitness partner.
  10. Reward Yourself: Celebrate small victories with non-food rewards, like a relaxing bath or a good book.

Additional Strategies

The time change doesn’t have to derail your fitness journey. By incorporating these tips into your daily routine, you’ll stay active, energized, and motivated. Remember, consistency is key. Stay committed, and you’ll emerge stronger and healthier on the other side of the time change.

Cardiovascular exercise, or cardio, has long been touted as a crucial component of a healthy lifestyle. We’ve all heard the recommendations: aim for at least 150 minutes of moderate-intensity aerobic exercise per week, or 75 minutes of vigorous-intensity aerobic exercise per week. But is this really the magic number for optimal health? In this blog, we’ll delve into the world of cardio and explore just how much we truly need to stay healthy.

The Benefits of Cardio

Before we dive into the details, let’s quickly review the benefits of regular cardio exercise:

The Recommended Amount

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise per week. This can be broken down into:

However, is this one-size-fits-all approach really effective?

Individual Needs

The truth is, our individual needs vary greatly. Factors such as age, fitness level, health status, and lifestyle influence our cardio requirements. For example:

The Myth of “More is Better”

While some may believe that more cardio is always better, this isn’t necessarily the case. Overdoing it can lead to:

Finding Your Sweet Spot

So, how much cardio do we truly need? The answer lies in finding your individual sweet spot. Consider the following:

While cardio is undoubtedly an essential component of a healthy lifestyle, the one-size-fits-all approach doesn’t always apply. By understanding our individual needs and finding our unique sweet spot, we can harness the benefits of cardio without overdoing it. Remember, consistency and balance are key. So, get moving, but don’t forget to listen to your body and make adjustments as needed.

Burnout is a state of emotional, mental, and physical exhaustion that can creep up on anyone, regardless of their profession or personal life. It’s a signal that something needs to change, and ignoring it can lead to severe consequences. In this blog, we’ll explore the signs of burnout, its causes, and most importantly, provide practical strategies for recovery and renewal.

Signs of Burnout

Causes of Burnout

Strategies for Recovery and Renewal

  1. Recognize and Accept: Acknowledge your burnout and accept it as a signal for change.
  2. Take a Break: Give yourself permission to rest and recharge.
  3. Prioritize Self-Care: Engage in activities that nourish your mind, body, and soul.
  4. Set Boundaries: Learn to say “no” and establish clear limits.
  5. Seek Support: Connect with loved ones, colleagues, or a therapist.
  6. Re-Evaluate Priorities: Assess your values and goals, and make adjustments.
  7. Practice Time Management: Learn effective techniques to manage your workload.
  8. Cultivate Mindfulness: Embrace mindfulness practices to reduce stress.
  9. Seek Professional Help: If needed, consult a mental health professional.

Conclusion

Burnout is a common experience that can happen to anyone. By recognizing the signs, understanding the causes, and implementing these strategies, you can break free from burnout and rediscover your energy, motivation, and purpose. Remember, taking care of yourself is not a luxury, it’s a necessity. Take the first step towards recovery and renewal today.

As a fitness enthusiast and walking expert, I’m thrilled to share my insights on how to elevate your walking game. Walking is an excellent way to improve cardiovascular health, boost mood, and increase energy levels, and with a few simple tweaks, you can take your walks to the next level.

First and foremost, let’s talk about the benefits of walking in nature. Ditching the treadmill and getting outside can have a significant impact on both your physical and mental well-being. Research has shown that walking in nature can reduce stress levels, improve mood, and even boost creativity. So, find a local park or trail and get outside to reap the rewards of walking in nature.

Next up, let’s talk about intensity. If you’re looking to burn more calories and amp up your workout, consider incorporating interval training into your walks. Alternate between brisk walking and leisurely strolls to keep your body guessing and boost your calorie burn. You can also add strength training elements to your walks by wearing a weighted vest or carrying hand weights. This will not only increase the intensity of your workout but also help build strength and endurance.

Another crucial aspect of walking is form. Maintaining good posture, engaging your core, and landing midfoot can reduce the risk of injury and improve efficiency. Make sure to keep your head up, shoulders relaxed, and engage your core muscles to support your spine. Also, focus on landing midfoot instead of heel striking, which can reduce the impact on your joints.

Mixing up your route is also essential to keep your walks interesting and prevent plateaus. Explore new neighborhoods or trails to keep your mind engaged and prevent boredom. You can also incorporate hills or stairs to increase the intensity of your workout and build strength.

Finally, let’s talk about gear. While you don’t need much to get started with walking, having the right gear can make a significant difference. Look for comfortable and supportive shoes that provide adequate cushioning and arch support. Consider investing in a weighted vest or hand weights to increase the intensity of your workout. And don’t forget to stay hydrated by bringing water and snacks along on your walks.

In conclusion, walking is an excellent way to improve your physical and mental health, and with a few simple tips and tricks, you can take your walks to the next level. So why not lace up your shoes, get outside, and start walking your way to better health and fitness?

When it comes to weight loss, the conversation often revolves around calories. How many should you consume? How many should you burn? The answers to these questions are crucial for achieving and maintaining a healthy weight. In this blog post, we’ll delve into the world of calories, exploring what they are, how they impact weight loss, and practical tips for managing your caloric intake.

What are Calories?

Calories are units of energy that measure the potential energy stored in food and drinks. Your body uses calories to perform various functions, such as breathing, moving, and maintaining bodily functions. The number of calories you need depends on factors like age, gender, weight, height, and activity level.

The Calorie Balance

Weight loss boils down to a simple concept: calorie balance. To lose weight, you need to create a calorie deficit by consuming fewer calories than your body burns. Conversely, a calorie surplus leads to weight gain. The key is finding the sweet spot where you’re burning more calories than you’re consuming.

Daily Caloric Needs

Your daily caloric needs depend on your individual factors. A safe and sustainable rate of weight loss is 1-2 pounds per week, achieved by creating a daily calorie deficit of 500-1000 calories. Here are the estimated daily caloric needs for adults:

Practical Tips for Weight Loss

  1. Eat nutrient-dense foods: Focus on whole foods like fruits, vegetables, lean proteins, and whole grains.
  2. Keep track of your calorie intake: Use a food diary or app to monitor your daily calorie consumption.
  3. Portion control: Pay attention to serving sizes and control your portions.
  4. Incorporate physical activity: Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
  5. Stay hydrated: Drink plenty of water throughout the day.

Calories play a vital role in weight loss. By understanding your daily caloric needs and creating a calorie deficit, you can achieve a healthy weight. Remember, weight loss is not just about numbers; it’s about adopting a sustainable lifestyle that prioritizes nutrient-dense foods and regular physical activity. Take control of your calorie balance and embark on a journey towards a healthier, happier you.

As summer approaches, many people set a goal to get in shape for the warmer months. However, focusing solely on short-term results can lead to a cycle of yo-yo dieting and exercise patterns that ultimately fail to produce long-term success. Here are some reasons why just getting in shape for summer doesn’t work long term:

To achieve long-term fitness success, it’s important to focus on making healthy lifestyle changes that can be maintained year-round. This means:

By shifting the focus from short-term aesthetic goals to long-term health and wellness, we can create a sustainable and healthy lifestyle that extends far beyond the summer months.

Finding a protein smoothie/shake I have actually enjoyed has been a challenge over the years! The recipe below is by FAR my favorite one, and will include all the links you need to order the products to make it. Here it is:

Starting off you will need a base for your smoothie. Some choose almond milk or oat milk. Others prefer lactaid milk or organic milk. It is up to you and your dietary needs. You will need 1c of base. Add 2-3 ice cubes on top of this.

Next up are the fruits that go into the smoothie. I usually add 1/2 of a sweet banana, 3 strawberries, and a handful of berries.

If you are a veggie person a handful of spinach can go in there too! This is optional.

I also add 1 TBSP of organic peanut butter OR almond butter. I LOVE the Maranatha brand. Here is a link (ad) to their product:

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Another optional add is Anthony’s organic coffee grounds. I only add 1 tsp of this on the days I need a little pick me up. Here is the link (ad) to their product:

https://amzn.to/3rbs9rT

Last but not least are the proteins I use to top off this delicious smoothie. I use 1 scoop of Vital Proteins collagen peptides and 1-2 Tbsp. of Nutribiotic Chocolate protein. Links (ad) are both below:

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Last but not least! How do you blend all these ingredients together? I use the magic bullet! This is a blender with a plastic cup included. No messy clean up as there can be with a traditional blender. The link (ad) is below:

https://amzn.to/35yeYZC

Here is a REEL showing you all these steps combined! Let me know how you liked your smoothie!

https://www.instagram.com/reel/CUa2QF_AxUK/

DISCLOSURE: This post contains affiliate links. This means, at no extra cost to you, we make a small commission if you purchase a product through these links. As an Amazon Associate I earn from qualifying purchases. This helps support CGM Fitness. Thank you!

Everyone has a different level of love (or hate) for exercise. The closer you can come to at least liking, if not flat-out loving your workout, the better the results will be! The amount of enjoyment you get out of exercising is a predictor of how much you will actually do it.

If you have always been on the fence about exercising, chances are you are not truly enjoying your workout. Start with answering these questions about your workout:

  1. Are You a Creature of Habit or Do You Thrive on Variety? Whatever is true for your food, music and movie tastes will likely hold the same for exercise. If you are a creature of habit, you may be content with a run everyday. However, if you like to mix things up, you may want to run one day, strength train the next, and do yoga on alternating days.
  2. What is Your Goal? Identify what it is you want to accomplish. Set a goal such as improving cardiovascular health, getting stronger, or running a 10K. Get excited when each workout is bringing you closer to your goals. If it is not, chances are you won’t enjoy it as much.
  3. What Are You Good At? It is only human nature to enjoy the activities you are good at! The confidence in your exercise ability is a huge factor in how often you are likely to engage in it. Even exercise newbies will find a form of exercise they feel more confident in than others. Start with that form! As you gain confidence, you will likely want to further expand your horizons.
  4. Do You Like to Workout Alone or With Others? Some people value their alone time at the gym, while others feel they need social support. If an introvert, going on a solo run or lifting weights alone may help to clear your head. However, if you are an extrovert doing a group fitness class may be more fun. Small group sessions and 1:1 Personal Training sessions are possibilities as well to get some engagement.
  5. Do You Like to Be Indoors or Outdoors? Finding the right environment to support physical and mental health is extremely important. When it’s nice weather, multiple indoor workouts can be performed outside.
  6. What is Your Exercise Vibe? Do you prefer a high-energy environment or a calming yoga studio? Do you like a competitive setting or a more social environment? Do you prefer your instructor to be more inspirational, informative or a drill-sergeant?

Once you have answered these questions, it is time to experiment! Try any workout out that you think may be a fit, and give it THREE tries before ruling it out. Take this as a fun, learning experimental experience to see what works for YOU! If you haven’t tried a FREE trial of a workout (Live or on-demand) on my website, ask yourself these questions. Try the one that you feel best fits your personality.

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