How to Use Group Exercises to Lose Weight and Stay Motivated

One of the toughest things about exercising is staying motivated. Motivation isn’t just about getting yourself to the gym – it’s also about pushing yourself further and further, even when you think you’ve hit your limits.

Group exercises are a great way to get over the motivation barrier. Not only can they help you show up more often, but they can also help you push yourself a lot further.

 How Group Classes Can Help Push Your Limits

When you’re on your own, it’s very easy to call it quits once the pain or burn starts. In reality, your body could be pushed a lot further.

When you’re in a group environment and you see everyone else around you pushing harder, it’s very hard to give up.

In addition, you have the energy of the teacher to help spur you on. Generally in any group class you’ll have a fit, energetic, encouraging teacher at the head of the class.

The Power of Committing to Classmates

Once you’ve been going to a class for a certain period of time, people will start to expect to see you at that class. You’ll become a regular.

Once other people start to expect you to show up, it’s very hard to just stop going to class.

Essentially what you’re doing is using peer pressure to force yourself into doing the exercises you wanted to do anyway.

Sticking to a Class Schedule

One way people talk themselves out of going to the gym is by telling themselves that they’ll come back on another day. That other day then gets postponed or changed and eventually they slide off their gym schedule altogether.

Changing your gym schedule is an easy first step to losing your schedule completely.

That’s why having fixed workout times in the form of gym classes can be extremely helpful. Instead of being able to work out whenever you want, you have to show up to the gym at a certain time.

The Many Different Classes You Can Take

Are you worried that you won’t like taking group classes? With so many different class options available, there’s truly a class for just about anyone.

If you’re into cardiovascular exercise, there are treadmill and cycling classes.

If you need to blow off some steam, kickboxing classes are a great way to do it. In fact, if you really wanted to learn boxing, many gyms offer real boxing classes as well.

If you want something more mellow or spiritual, yoga is a popular option. For a more intense version, try heated Yoga instead.Want something that’s just a plain fun workout? Try a hip-hop or dance class. These classes will have you sweating like no tomorrow, while you’re listening to great music.

Group classes can be a phenomenal way to both get your workout and get motivated. If you’ve never tried a group class, today might be the day to start.


What Is Weight Loss Resistance and How You Can Overcome It

There are many components to learn when implementing a weight loss regimen. Weight loss resistance is one of the more frustrating ones. With a barrage of information coming at you every day, it is difficult at best to sometimes try to find the system that works for you.


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Sometimes when you do find that system, it is met with frustration and disappointment because you were not even aware that such a thing as weight loss resistance exists.

What Is Weight Loss Resistance?

Have you ever had the experience wherein you have carefully weighed, measured, and watched every bit of food you intake and began an exercise program only to find that your weight has not budged?

This could be due to a factor known as weight loss resistance, which is a situation where a possible metabolic imbalance exists. Several metabolic imbalances can contribute to weight loss resistance.

  • Thyroid conditions
  • Chronic stress which raises cortisol levels
  • Hormonal imbalance
  • Digestive imbalance

These are to just name a few contributing possible factors to weight loss resistance. Moreover, some of these conditions are combined making weight loss even more difficult.

Things You Can Do About Weight Loss Resistance

Of course, the first and most important thing to do is to seek out the advice of a professional. Some individuals prefer the counsel of their primary care physician, while others seek out the advice and help of a wellness counselor or nutritionist.

A combination of professionals, however, seems to be the best bet when it comes to overcoming weight loss resistance. The tests that a primary care physician can perform will sometimes be sufficient to indicate which, if any, of the issues you are incurring are due to a medical condition.

A primary care physician can always refer you to a specialist in a particular field according to those test results. For many individuals combining a holistic approach along with a traditional approach provides for a win/win combination, as well.

For example, if your current weight loss condition is due to high cortisol levels due to chronic stress, seeking the aid of a wellness practitioner may be the best bet for you. Practices such as massage, yoga, or reiki may be the missing ingredient in your weight loss resistance.

Things such as eating raw, organic foods, getting enough hydration through green teas and plenty of water, and getting the proper rest are all exceptional ways to help yourself along the way in fighting against weight loss resistance.






Motivation – 3 Top Tips To Successful Weight Loss

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The best decision that you have made is to choose a better way of life for yourself. This may have been a choice that you came to on your own or on the advice of your doctor. However you have come to this point, you need to find all the ways that will help you to get the weight loss success that you want to achieve.

To keep you motivated, here are 3 top tips to successful weight loss.

Do Not Deny Yourself

It took a while for you to put on the weight and it will take a while to take it off. If you remove all the things that you enjoy from your diet, then you will only make the journey harder and this could end up causing you to fail. The idea of a balanced diet and weight loss program is to reduce your calorie intake while increasing your level of activity.

You’ll also find that if you eat more whole foods, calorie counting will become a thing of the past because you’ll get rid of your unhealthy cravings, balance your blood sugar and hormones, and have a lot more energy to do things you want to do. When you give your body what it needs, such as nutrient-dense leafy green vegetables, fiber-rich fruits, fish, lean meats, nuts, seeds, legumes and beans, your body will balance itself out and the weight will start to come off. And, you can still enjoy your treats as long as it is within reason.

Write Everything Down

A good way to track your journey is to write down everything you eat. You will be able to identify which types of food you are consuming and where you need to make adjustments. The great thing is that as the weeks go by you will notice a difference in the sort of foods you are eating. This is because as you start losing weight, you will begin to feel better about yourself and you will have more faith in your ability to succeed. This will spur you on to alter the things that you eat. You will be able to logically and routinely decide to replace that portion of French fries with a portion of salad and vegetables. It is a great feeling when you realize that the changes that you are making in your eating habits are happening naturally and without any pressure.

Gain Strength from the Experience of Others

There are so many people who have been in the same position as you and you should take some inspiration from their experiences and their success. If you love to read books, you will discover that there are lots of authors who have written on this subject. You will find plenty of celebrities who have also written about their own personal struggles with diet and weight.

If you are not a fan of books, you can choose to pick up one of the many slimming magazines, or research on the Internet, which feature stories about real people like yourself. Gather together information about people who have succeeded, then look at yourself in the mirror and repeat the words “I can do this”. If you can build up your strength and confidence and keep a positive attitude, then there is no reason why you shouldn’t succeed.


Failure to Lose Weight – Are These the Reasons You Lack Motivation?

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Motivation is the desire to get things done and to set targets that you want to achieve. However, maintaining that level of motivation can be difficult and the end result can leave you feeling like a failure. Here are some reasons why you lack motivation and ways in which you can turn things around to get you back on track.

You Can’t See Immediate Results

A perfect example of this is if you decide that you want to lose weight. You know exactly what you have to do in order to reach your desired weight. You need to eat less and exercise more. The first few days of your weight loss and healthy eating program go very well and you are happy. At the end of the week, you step on the scales and find that you haven’t lost any weight or you have lost less than you expected. You are disappointed and even though you know that if you continue on this path, you will eventually see the results you want, you give up. The thing about motivation is that if you do not see the results that you are after, it is pretty difficult to carry on.

Procrastination and Using Excuses

You are not motivated because you waste a lot of time procrastinating. You know that logically regular exercise and a healthy, balanced eating plan will result in weight loss. However, the procrastinator in you may decide that you can’t work on losing weight until you have signed up to a gym or have enough money to buy the right type of exercise clothes. With regards to food, well you decide that you can’t start cooking healthy meals until you have emptied your cupboards of all the bad foods. You are just putting off the starting date to changing your way of lifestyle and the more excuses you find, the less motivated you become.

Lack of Support from Others

It is a sad fact that a person’s level of motivation can be affected by the people around them and their attitude. It only takes one negative comment for self-doubt to creep in and for you to give up on the goals you have set for yourself. The solution is to find people that share your feelings and can help to keep you motivated. A good way is to either find the right friend or family member who will give you the support you need or you can look at support groups within your community or online. By getting the positive support you need, your motivation level will be right where it needs to be in order for you to start on target.


Important noteIf you’re not reaching your weight loss goals through diet and exercise, then you may want to look at other possible reasons such as lack of sleep, blood-sugar imbalance, too much stress, thyroid issues, or maybe a *hormone imbalance. As you can see, there is a lot more to weight loss than just eating less and exercising more. So, when you feel like giving up, remember the reasons WHY you want to lose weight and get healthier. Is it to avoid expensive medical bills down the road? To live a better quality life? Is it to live long enough to see your grandchildren? Whatever the reason, make it stick so you can stay consistent and focused until you reach your goals.


5 Quick Tips for Healthy Eating

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In thе middle оf thе week, after staying late аt thе office fоr three days іn а row, іt саn bе muсh easier tо make а stop аt а fast-food restaurant оn thе way home thаn even think аbоut cooking а healthy meal fоr уоu аnd уоur family. Surprisingly, thоugh, cooking healthy meals саn bе rеаllу easy іf уоu follow thеѕе simple tips.

Plan а Weekly Menu

Thе best way tо keep уоurѕеlf frоm eating pizza аnd takeout аll week іѕ tо plan а weekly menu оf foods thаt уоu wіll make during thе week. On thе weekend, take а few minutes tо look thrоugh уоur cookbooks оr search thе internet fоr great recipes уоu want tо try, make а grocery list, аnd go buy аll thе ingredients уоu’ll need fоr thе week. Keep іn mind thаt уоu саn save money bу making several meals wіth thе same ingredients, аnd thіѕ аlѕо helps tо avoid wasting food. Yоu саn make burgers one night аnd tacos thе next, fоr example, аll whіlе using thе same ground beef аnd veggies. Write down уоur menu аnd tape іt tо thе refrigerator ѕо еvеrуоnе іn уоur family knows whаt уоu’rе having, аnd ѕо уоu’rе held accountable fоr making thе food уоu planned tо make. Creatively using leftovers саn аlѕо bе а real time-saver аnd help уоu cook healthier meals each night.

Chop In Advance

No one wants tо come home after а long day аt work аnd stand оn thеіr feet іn thе kitchen, chopping vegetables. Immediately after уоu get home frоm thе grocery store, chop еvеrуthіng уоu’ll need fоr thе week аnd store іt іn reusable containers. Yоu саn even organize уоur containers based оn whаt meal уоu’ll bе cooking, ѕо аll уоu have tо do іѕ come home, take оut thе proper containers, аnd toss thеm іn thе pan.

Buy Frozen Foods

Frozen foods аrе а great time-saver. I’m nоt talking аbоut frozen pizza оr TV dinners, here. If уоu’rе trying tо eat healthy, уоu probably want tо avoid thоѕе items! Hоwеvеr, steam-іn-bag vegetables аnd pre-marinated meats аrе а great way tо eat healthy wіthоut spending tоо muсh time preparing а meal. Thеу’rе easy tо pop іn thе microwave оr oven right after work, аnd thеу taste great, tоо. Just bе sure уоu thaw уоur meat bеfоrе going tо work ѕо уоu dоn’t have tо spend time doing thаt whеn уоu get home.

Cook Wіth Colors

People eat wіth thеіr eyes аѕ muсh аѕ thеіr taste buds, аnd part оf making healthy meals appetizing іѕ making thеm look good. Make іt уоur goal wіth each meal tо put аѕ many colorful foods оn thе plate аѕ possible. Have green аnd orange vegetables, white аnd yellow cheeses аnd breads, аnd blue аnd red fruits wіth еvеrу meal. Thіѕ wіll nоt оnlу make уоur plate look delicious, but іt wіll help уоu get аll оf уоur key nutrients, tоо. It helps, аlѕо, іf уоu divide уоur plate into four, putting а different piece оf thе meal – аnd оf thе food pyramid – іn each segment. Thіѕ саn help ensure уоu get аll уоu need tо keep уоu going thrоugh а busy work week.

Thе Simpler, Thе Better

Yоu dоn’t have tо “master thе art оf French cooking” tо bе а great chef. Whеn looking fоr recipes, а good rule оf thumb tо follow іѕ thе simpler, thе better. Recipes wіth five tо ten ingredients аrе uѕuаllу thе best, еѕресіаllу fоr thе work week. Yоu dоn’t need tо make а Thanksgiving feast еvеrу night. Just ѕоmе rеаllу good meat аnd veggies wіll do thе trick.



Can Gluten Interfere With Weight Loss?

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For some individuals, gluten can pose a serious health problem. For others, it is a sensitivity, but can still wreak havoc throughout the body. Gluten is typically a protein that is found in foods made from wheat. The inability to digest food inside the small intestine due to an extreme sensitivity to gluten is what will typically cause Celiac disease. While Celiac disease is the worst-case scenario for those individuals allergic to gluten, other individuals may still have sensitivity where claims are made to cause fatigue and possibly even contribute to inflammatory diseases.

Gluten can wreak havoc in your weight loss goals, as well. If you have not heard, a gluten-free diet is all the rage these days, especially in the world of celebrities. It is believed that gluten interferes with weight loss. Here are a few thoughts on how gluten interferes with weight loss.

Having a sensitivity to gluten can be the cause of the body holding onto excess water and, therefore, water weight gain that you simply cannot get rid of. It is also believed that gluten causes belly bloat to aggravate because of the sensitivity to this protein. Some studies have shown that eating wheat may cause your body to over generate higher levels of insulin, which is the hormone responsible for moving sugar from your bloodstream to the cells of the body. Higher insulin levels can cause your body to hold onto fat around your stomach, thus increase your risk for other health problems such as diabetes and heart disease.

Also, if your body has too much insulin circulating around, then the process of low blood sugar can result. Of course, if you have low blood sugar and feel hungry, your first instinct is to grab something to eat. Some of the easiest and fastest foods are those with gluten, for example a bagel or a slice of pizza.

If you are interested in giving it a try, see if you can eliminate wheat products from your diet entirely for one month. If you notice that you’re losing weight and feeling more healthy and energetic, then perhaps, going gluten-free is the way to go for you.

Some foods that are healthy, nutrient-dense and free of gluten include fresh, organic fruits and vegetables; fish, lean meats, and poultry; eggs and most dairy products; raw nuts, beans and seeds. Many grains and starches can also be part of a gluten-free diet, such as quinoa, millet and amaranth. Now starches aren’t the best choice if you’re trying to lose weight, but if you must have it, watch your portions and choose the healthier gluten-free starches such as beans (such as: black, navy, pinto, soy, lentils), arrowroot, sweet potatoes and peas.

For more gluten-free diet information, visit


The 5 Healthiest Foods You Should Be Eating

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According to the World Health Organization (WHO), there has been a dramatic increase in chronic diseases and other health problems worldwide. In fact, WHO projects that by 2020 chronic diseases will account for almost three-quarters of all deaths worldwide. Therefore, a greater emphasis has been placed on practicing healthier lifestyle habits, such as choosing more nutritious foods, getting daily exercise, and managing stress. There are lots of healthy food choices available, but these 5 healthiest foods will get you off to a great start on your health journey.

Vegetables:  You probably remember your parents saying, “eat your veggies!” Well, your parents were right. Vegetables contain a plethora оf vitamins, minerals, phytonutrients аnd dietary fibers, whісh offer numerous health benefits. Experts recommend аt lеаѕt five servings оf vegetables every day to keep our immune system strong, so we can have a better chance at keeping illnesses and diseases at bay. All vegetables are excellent for your health. Spinach, for example, is chock full of calcium, vitamin A аnd C, magnesium, riboflavin, and iron, giving your skin and hair a nice, healthy glow. Steamed broccoli is another nutrient-rich veggie that provides lots of potassium, fiber, magnesium, omega-3 fatty acids, iron, zinc and so much more. Eating plenty of leafy greens, such as kale, spinach, arugula and collard greens, is especially advantageous because they are nutritional powerhouses filled with chlorophyll, phytonutrients, vitamins and minerals. They are most nutritious when lightly steamed or raw.

Fruits:  Studies have found thаt people whо eat fruits regularly are less likely to develop diseases such as cancer, Alzheimer’s disease, diabetes and heart disease. Amоng thе different types оf fruits, thе two healthiest fruits that you should include in your diet аrе berries аnd citrus fruits. Berries, such as raspberries, strawberries аnd blueberries, аrе high іn disease- fighting antioxidants that help to protect our cells from free radical damage. Berries can help improve memory function, too. Citrus fruits, such as oranges, lemons, grapefruits and limes, provide a rich source of vitamin C, fiber, phytochemicals аnd flavonoids. Consumption оf thеѕе fruits may also lower cholesterol, high blood pressure, improve heart health, аnd may prevent thе development оf colon аnd stomach cancer. You don’t have to stick to just berries аnd citrus fruits either. Othеr fruits like red grapes, apples, apricots, plums, and papaya are also very beneficial to your health.

Whоle Grains:  Whоle grains include foods like oatmeal, millet, quinoa, barley and wild rice. Most whole grain foods are abundant in fiber, protein, magnesium, phosphorus, manganese, and selenium, to name a few. Regular consumption of whole grains can help reduce your risk of colon cancer, type 2 diabetes, and cardiovascular disease. The dietary fiber in whole grains will also help you feel full faster and longer, as well as help prevent constipation and aid digestion.

Nuts:  Anоthеr food having аn important place оn thіѕ list іѕ nuts. Nuts, еѕресіаllу almonds аnd walnuts, provide аn excellent source оf protein and omega-3 fatty acids. According to Mayo Clinic, people who eat nuts can lower their bad cholesterol, or LDL’s, thus improve overall heart health.   Thеу аlѕо possess vitamins B аnd E, monounsaturated fats, calcium, potassium аnd fiber. Try a handful of nuts as a between meal snack to help curb your appetite until the next meal.

Yogurt: Yogurt contains healthy bacteria, called probiotics, which can benefit your health by enhancing your digestive and immune system wellness. Yogurt is also rich in calcium and vitamin D, both essential for bone health. And, according to a study published in the January 2005 issue of the “International Journal of Obesity,” yogurt may speed weight loss because of its fat-burning properties and low-calorie content. Therefore, it’s important to choose low-fat, low-sugar yogurt to reap the health benefits without packing on the pounds. Eating yogurt may also help treat certain intestinal infections, irritable bowel syndrome, and diarrhea, especially after receiving antibiotic treatment, according to Mayo Clinic.




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