Make Time, Not Excuses, For Working Out

make time

Finding Time To Work Out In Your Busy Everyday Life

  • I just don’t have time to exercise with my new baby.
  • I’m in college and don’t have time to exercise.
  • I’ve got all these kids I have to carpool—I don’t have time to exercise.
  • My time-management skills suck and I never find the time to get to the gym.

Sound familiar? Of course it does. Not having time to exercise is the number one excuse people give for not working out.

However, there’s nothing better than exercise to improve your health, mood, stress level, brain fitness, memory, learning skills, attention and concentration, weight management, sleep, energy, productivity, self-esteem, relationships, and even your sex life. Want some motivation? When inactive people increase physical activity just 15 minutes a day, they reduce the risk of premature death by 14% and increase life expectancy by three years. Fifteen minute bursts of exercise every day for three years of life is not a bad trade off!

Optimizing your life to be balanced and healthy requires that you make time for exercise and physical activity. Motivation often starts for an external reason and quickly moves into something deeply internal — “I want to fit into that dress for our daughter’s wedding” turns into “I want to see my grandchildren someday.” So, another way to have more time is to reconsider how you think about your time, and what you consider to be exercise.

Find Time For Exercise While in College

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Picking Produce: 3 Questions for Getting it Right

food-vegetables-beans-green

How to Choose the Best Produce

No matter if you are Paleo, Vegetarian, Raw, Vegan or generally trying to eat well, fresh produce is the foundation of any healthy diet. However, choosing the best produce can sometimes be overwhelming and oftentimes goes bad before you can even use it. Next time you are at the grocery store, ask yourself these three questions to make sure that you are choosing the best produce.

How Far Has My Produce Travelled?

When produce is first harvested, it is the freshest, tastiest, and most nutritious that it will ever be. When produce is grown locally it has to travel a shorter distance and gets to your grocery store more quickly. It will be more flavorful, nutrient dense and last longer after you buy it. Buying produce that’s in season is more likely to be local and fresh. Shopping at your local farmers’ market is a great way to ensure that your produce is local and in season. Grocery stores will also organize the produce that is in season so that it is at the front and it is typically on sale!

When Am I Going to Eat This Produce?

Even when stored correctly, some produce will spoil much more quickly than others. This doesn’t mean that you have to make multiple trips to the store, but rather organize your cooking so that you eat the more perishable produce early on. I absolutely love this weekly guide developed by Marita Cantwell, PhD, a postharvest specialist at the University of California, Davis. It is based on a Sunday shopping trip and assumes all of the produce is ripe:

EAT FIRST:  Sunday to Tuesday
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6 Fitness Apps To Get The Most Out of Your Workouts

best fitness apps

Reviews Of The 6 Best Fitness Apps

Is there anything you don’t know about your body’s health and fitness functioning? Free fitness apps and those that cost a premium can inform you of your blood pressure, steps walked, stress level, floors climbed, hours of sleep, heart rate, indeed, the myriad of the 211 million complex fitness analytics and refined health apps out there can help you keep track of more than 150 parameters of your body’s functioning. It seems that just like everyone knows exactly how much gas they have in their cars, the explosion of fitness apps and trackers now keep you as informed about your body as your car—and actually far more informed.

There is some recent data out of Carnegie Mellon University’s Integrated Innovation Institute that suggests that 66% of people who maintain a healthy diet find fitness apps and trackers helpful to monitor diet and exercise, but 67% of people who don’t maintain a healthy diet don’t find apps helpful. This seems to suggest that the apps provide the most motivation and help for those already healthy!

I’ve scoured the wearable market, spoken with some of the country’s top fitness gurus, checked in with fit tech folks and based on all of that, here are my top six recommendations:

 

  1. Radius – $9.99

    2. Want to view unlimited personalized workouts whenever you want, under the virtual guidance of celebrity trainers while tracking your progress? For $9.99 month, Radius will do just that for you.
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How to Use Total Gym’s Golf Core Grip Accessory

Total Gym Core Grip Golf accessory

The Father’s Day Total Gym Attachment Spotlight: Golf Core Grip

Hey Total Gym Team,

With the golf season in full swing and Father’s Day around the corner, the Total Gym Core Grip Workout System is the perfect gift for the man in your life. This accessory works seamlessly with your Total Gym and is guaranteed to improve your golf game.

The Core Grip Workout System attaches to your Total Gym cables, which allows you to emulate natural golf movements while maintaining a neutral grip that all great golfers aspire to.

My dad got me into golf when I was two years old and I have been in love with the game ever since. When I began my fitness training career, I tried everything I could think of to help my golf clients; it wasn’t until I used the Total Gym eleven years ago that I realized its potential in this area. The best benefit of the Total Gym is functional training. The Golf Core Grip takes the best benefit of the Total Gym, functional training, to a new level.

Check out the video to learn some exercises that strengthen AND improve your core flexibility.

5 Reasons To Fall In Love with The Golf Core Grip

  • Wrist Strength and Stability
    If you look at the big hitters, they all have well developed forearms. From old-school players like Arnold Palmer and Jack Nicklaus to modern day bombers like Dustin Johnson, a powerful wrist release through impact creates more club head speed, which equates to more distance. Improving your wrists and forearms strength is huge for those moments when you miss the fairway, by giving you the power to get through the rough with maximum force.

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The Ultimate Guide to Working Out While Traveling

Screen Shot 2015-06-17 at 4.31.58 PM

Exercises To Go

Summer time…

The thought of memories and anticipation is what keeps you going all year long.  It’s the most exhilarating season when sunlight beams around you and the excitement of a getaway awaits you!

During this time, many people are out of their homes and traveling to see family, friends, or a new destination. This is all great, but it can often take over your usual fitness routine if you let it! Staying active can be easier than you think when traveling.

Working out on the road can be simple if you plan ahead and have options of things to do in the environment you’re in. The most important thing is to stay motivated and take care of yourself when on your getaway! Remember, life keeps going when you return to reality.

Here are some things to think about prior to your travels:

  1. Reset Your Expectations- Be realistic! You’re not likely to keep up with your full fitness regimen while on vacation, but doing something is better than nothing.
  2. Do Your Homework- Take some time to investigate the place and area you are traveling to. Discover what activities are offered that will help you get some exercise.
MapMyRun App in Spain!
MapMyRun App in Spain!
  1. Get Adventurous- There are many options to include fitness in your day. Plan to rent a bike, kayak, surfboard or rollerblades to explore and burn calories simultaneously.
  2. Come Prepared- Pack your bag with some workout gear and comfortable shoes. Then you have no excuse!
  3. Fitness & Travel Apps- Using a fitness app could keep you on track while away. Whether it’s for a running path, a quick workout, or a step counter, it can come in handy when you need extra motivation. 

Travel Trends, Ideas, and Tips

Here are some travel trends, ideas, and simple ways to keep healthy and active without spending too much time in the process.
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Energy Boosting Meals For Your Workout Day

Energy Boosting Meals For Your Workout Day
by CleanFoodCrush

Joining us today on Total Gym Pulse is Rachel Maser of Clean Food Crush here to give you some amazing energy boosting recipes to get you through the workout day.

Breakfast
Wild Blueberry & Almond Oatmeal

This can be assembled the night before, covered with plastic wrap, then refrigerated. Simply remove plastic wrap, and bake in the morning while you prepare for your day!

wild blueberry almond oatmeal
Preheat oven to 375 degrees (Fahrenheit)
For 1 serving combine theses ingredients:

  • 1/2 cup dry rolled oats
  • 4 egg whites(preferred for this recipe) or 1 whole large egg
  • 8 Tbsp unsweetened almond or coconut milk
  • 1 Tbsp sliced almonds
  • 1/8 tsp vanilla or almond extract
  • 10 drops liquid stevia, a pinch of granulated stevia, OR sweetener of choice (YOUR personal preference).

Directions:

  1. Combine ingredients, pour into a larger cereal sized glass (oven safe) dish, coated with coconut oil.
  2. Add 1/2 cup frozen wild blueberries, on top. (You can also sprinkle 1 additional Tbsp sliced almonds on top if desired)
  3. Set the dishes on a flat sheet pan.
  4. Bake for 23-25 minutes in your preheated 375 degree oven.
  5. Enjoy.

Lunch
Spicy Lettuce Wraps (Make with Chicken or Turkey)

spicy lettuce wraps

Very simple, very delicious!
To get the recipe CLICK HERE!

Dinner
Cilantro Lime Grilled Shrimp with Strawberry-Mango Salsa

Serves 4-6
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