Fitness
How to Sneak Extra Exercise Into Your Daily Routine
I’m far from the first person to say it, but exercise is essential for our overall health. Exercise helps boost your mood, relieve stress, increase energy, improve sleep quality and lower your risk for developing chronic illnesses and diseases like diabetes, cardiovascular disease and high blood pressure.
You might be wondering, if exercise is so important to our overall health, then why can it be so miserable?
Trust me, I get it. I live an active lifestyle, making an effort to work out daily, and yet I still have that mental debate every morning where I spend several minutes attempting to talk myself out of exercising. Although I never regret working out after the fact, it can be hard to jump the mental hoop. Over the years, I’ve found some easy tricks to get myself more active each day. No, going to the gym and doing a hard-core weight workout isn’t required. There are actually sneaky ways to get more exercise day-to-day that won’t leave you exhausted and miserable. Here’s my secret sauce.
1. Set a routine
OK, so this isn’t really a secret. Creating a regular habit of working out would be ideal — duh! But it’s creating that habit that’s the tricky part. Here’s where I can help.
One of the most efficient ways to build a habit is through the Cue-Routine-Reward system. MIT researchers discovered the power of the neurological loop at the core of every habit. This “habit loop,” later coined by Charles Duhigg in his 2012 book The Power of Habit, consists of three parts: a cue, a routine and a reward.
This system can be applied to building any habit, from drinking more water to waking up earlier. It can certainly apply to creating a workout habit.
For example, say you want to wake up and go to the gym each morning before work. The cue, what triggers the habit, would be the morning and your alarm going off. (Choose a time that works best for you and be consistent. Using multiple cues like time of day and sound can increase your likelihood of performing your routine.)
Your routine, the habit or action you want to create and reinforce, would be getting up and changing into your workout clothes. This can help prevent you from going back to sleep and ensure you hit the gym since you’re already ready. And once you finish the routine (the exercise), you’ll be rewarded. This could appear in the form of endorphins as a bodily reward that can motivate us to do the routine again, or it could even be a tangible reward, like buying yourself new socks after a week of hitting your exercise goals or investing in a new yoga mat after a month of doing yoga each day.
Each person will have a different response to these three elements. It’s important to experiment with what cues and rewards work best for you to develop a consistent routine of training.
2. Start small
A lot of people assume they need to run themselves ragged in the gym to get more fit, but that’s really not true. All you need is about 20 or so minutes a day. The US Department of Health and Human Services recommends a minimum of 150 minutes of moderate aerobic activity a week — that breaks down to a little more than 20 minutes each day. They also recommend strength training to work the major muscle groups at least two times a week.
Thirty minutes of activity each day is an ideal place to start to fulfill your weekly needs, but if that sounds daunting, you can start with even smaller increments. Simply walking on the treadmill or cycling on a stationary bike for five minutes can get you into the habit of exercising a little each day. What you’ll likely find is that those five minutes actually aren’t too brutal, and are maybe even enjoyable. So, the next time you jump on the treadmill, bike or other equipment, you’ll decide to stay for 10 minutes then 15 minutes then 20 minutes, building yourself up bit by bit until you’re getting your heart rate up for 30+ minutes each day.
You can also start with low-impact activity. A brisk walk in the evening is a more-than-sufficient workout. You can also refer to this guide for the best workouts for beginners.
3. Habit stack
Habit stacking, popularized by James Clear in his book Atomic Habits, is a way to create small yet healthy habits. This term might be new to you, but it’s really straightforward: you “stack” the new behavior (exercising) onto a habit you already have to help you remember to do it. This will cause the combo to become a habit.
For instance, if you listen to a podcast every day, try going for a walk while you listen. Waiting for your morning coffee to brew? Try stretching while you wait. Habit stacking can be used in a multitude of ways to make new fitness habits blend into your daily routine.
Exercise while catching up on your favorite podcast.
4. Get active at work
Your workday doesn’t have to be totally sedentary. Rather than using your full lunch hour to eat, take some time to go to the gym, speed walk around the office or run errands. You can also break up the drudgery of the day by taking a walk during one-on-one meetings instead of sitting at a desk or conference room — anything to get up and get moving.
Try to get up every so often to stretch your legs: rather than emailing or Zooming coworkers, get up and talk to them in person if you can; use the stairs rather than the elevator; get up and refill your water every so often.
5. Do exercises you actually like
This is a big one. If you hate exercising, it might be because you aren’t doing workouts you enjoy. Very few people actually enjoy running around in circles for miles. So don’t.
Branch out and try different kinds of workouts until you find one you genuinely enjoy. Biking, surfing, paddle boarding, yoga, hiking, skiing, rock climbing, kayaking and ice skating are all fun activities that get your heart rate up. This will require you to go out of your comfort zone and to be patient as you try things out, but it’ll be worth it when working out no longer feels like a chore.
One trick I used when first getting into working out was using the ClassPass free month trial to try new gyms and classes. The free first-month subscription allows you to visit a particular gym or studio only once throughout the month (you can visit as many times as you want throughout the month after the free trial). This plan is meant to encourage new users to try exercises that might be totally foreign to them, like reformer pilates or hot yoga. During my first month, I tried a boxing class and I was immediately hooked (pun only slightly intended). Now, boxing is one of my favorite ways to incorporate cardio without feeling miserable. I initially felt insecure about trying something so out of my comfort zone, but I felt comfortable within a week and now feel grateful that I found a new activity that I love.
Exercise doesn’t have to feel like a chore.
6. Get active while watching TV
Let’s be honest, running on the treadmill is boring. Riding on a stationary bike is boring. Watching TV is way more fun. That’s why you should combine the two.
There’s no shame in catching up on your favorite show while hitting the gym. Trust me, I’ve been rewatching Game of Thrones on my phone while riding on the stationary bike each day. Not only does the entertainment keep my mind off the burn in my legs, but it pushes me to stay longer. Before downloading Netflix and HBO Max on my phone, I’d stay at the gym for 20 to 30 minutes. Now, I usually stay on the bike or treadmill for 50 to 60 minutes — until the episode is over.
7. Make it social
Exercise doesn’t need to be solitary. Having a workout partner can help keep you motivated and hold you accountable in your routine. If you don’t have one buddy to join you, sign up for a workout class. The structure of working out in a group can push you to work harder while also introducing you to new people.
Workout classes can hold you accountable — and introduce you to new people.
I recommend exploring the fitness course schedule at your local YMCA or gym, signing up for a boxing, dance or yoga class or purchasing a ClassPass membership, which can grant you access to thousands of health clubs in your city.
For more ways to improve your everyday health, here are 12 household items that double as gym equipment and daily habits to boost your mental health.
More fitness tips
Fitness
Nargis Fakhri Focuses On Muscle Building With A Kettlebell Workout; Here’s Why You Should Do It Too
Nargis Fakhri, known for her roles in Bollywood, has recently captured attention not just for her acting but also for her dedication to fitness. The actress has embraced a rigorous workout regime, emphasising the importance of muscle building, particularly for women. Through her social media, Nargis shared insights into her fitness journey, focusing on kettlebell workouts, which have become a central part of her routine. Her message was clear: prioritising health is vital for a strong body, mind, and soul.
Nargis Fakhri’s Fitness Mantra: Health is True Wealth
In a recent Instagram post, Nargis Fakhri showcased her commitment to staying fit by sharing a series of photos where she is seen engaging in a kettlebell workout. Dressed in stylish sage-coloured workout attire, she held a kettlebell with confidence, radiating both strength and grace. Her caption highlighted the significance of muscle building, especially for women, emphasizing that consistency in workouts is essential for long-term health. “Muscle building is important for longevity, especially for women. It’s crucial to make time every day to invest in your future,” Nargis wrote, further stating, “Health is the one and only TRUE WEALTH!”
This message, paired with her powerful images, serves as a reminder of the importance of investing in one’s health, not just for aesthetic reasons, but for overall well-being and longevity.
The Power of Kettlebell Workouts
Kettlebell workouts have gained popularity for good reason. Unlike traditional weights, kettlebells have a unique shape that allows for a dynamic range of movements. The centre of gravity in a kettlebell is displaced from the handle, enabling a wide variety of exercises that can be performed with one or both hands. This design allows for ballistic exercises, swings, and more, making it an incredibly versatile tool for strength training.
Why You Should Incorporate Kettlebell Workouts Into Your Routine
Kettlebell workouts are not just a fad; they offer a multitude of benefits that can help you achieve your fitness goals. Here’s why you should consider adding them to your routine:
Also Read: Get Fit Like Blake Lively: Unveiling the Workout Secrets of the It Ends With Us Star
Full-Body Engagement
Kettlebell exercises target multiple muscle groups simultaneously. Whether you’re performing a swing, a snatch, or a press, your body works as a cohesive unit. This not only helps in building muscle but also improves coordination and balance.
Efficiency
Time is often a limiting factor in our busy lives. Kettlebell workouts allow you to maximize your time in the gym. Because they engage multiple muscle groups at once, you can achieve a comprehensive workout in a shorter period.
Strength and Power Development
The dynamic nature of kettlebell exercises helps in building explosive strength and power. Movements like the kettlebell swing generate power from your hips, engaging your core and lower body, which is essential for overall strength.
Improved Flexibility and Mobility
Many kettlebell exercises, such as the Turkish get-up, require a full range of motion. This helps in improving flexibility and mobility, which are crucial for maintaining functional fitness and preventing injuries.
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Cardiovascular Benefits
Kettlebell workouts are not just about building muscle. The intensity of the exercises also provides a cardiovascular challenge, making it a great way to improve heart health while building strength.
Adaptability
Whether you are a beginner or an advanced fitness enthusiast, kettlebell workouts can be adapted to suit your level. You can start with lighter weights and progress as you build strength and confidence.
A Lesson from Nargis Fakhri’s Fitness Journey
Nargis Fakhri’s dedication to her fitness journey is inspiring for anyone looking to improve their health. Her focus on muscle building, particularly through kettlebell workouts, highlights the importance of incorporating strength training into our daily routines. It’s not just about building muscles; it’s about building a healthier, stronger, and more resilient body.
As Nargis puts it, “Health is the one and only TRUE WEALTH.” This statement resonates deeply in a world where we often overlook our health in the pursuit of other goals. By dedicating time each day to our fitness, we invest in our future, ensuring that we remain strong, healthy, and capable for years to come.
Bottomline
If you’re looking for a workout that offers a blend of strength, endurance, and flexibility, consider adding kettlebell exercises to your fitness regimen. Not only will you see physical improvements, but you’ll also experience the mental and emotional benefits of a consistent, challenging workout. Just like Nargis, you too can achieve a balanced, healthy lifestyle through the power of kettlebell training.
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Blake Lively, the dazzling star of *It Ends With Us*, has captivated audiences not just with her acting prowess but also with her enviable fitness. As she navigates her late 30s, the actress continues to steal the spotlight with her toned physique and radiant glow. A mother of four, Blake manages to balance her demanding career and family life while maintaining a fitness routine that leaves many in awe. If you’re curious about how she stays in such remarkable shape, let’s delve into the workout and diet secrets that help Blake Lively achieve her fitness goals.
A Peek into Blake Lively’s Fitness Philosophy
Blake Lively’s fitness journey is a testament to her dedication and hard work. While she might possess great genetics, her stunning figure is the result of consistent effort and a well-rounded fitness regimen. Her long-time trainer, Don Saladino, has been by her side for over a decade, helping her sculpt and maintain her figure through tailored workouts and balanced nutrition. Saladino, who has also trained Hollywood A-listers like Emily Blunt and Ryan Reynolds, has crafted a workout plan that caters to Blake’s unique needs, ensuring she stays fit and fabulous.
The Core of Blake Lively’s Workout Routine
Blake Lively’s workout routine is rooted in strength training, which forms the foundation of her fitness regimen. According to Saladino, Blake’s workouts are designed to build lean muscle and burn fat, while also enhancing her overall strength and endurance. Her routine is spread over six weeks, with workouts scheduled five days a week, each day focusing on different aspects of fitness:
Day 1: Linear Movements
Focus on exercises that involve straightforward, linear motions, such as squats and lunges, which target major muscle groups.
Day 2: Lateral Movements
Exercises that emphasize side-to-side movements, like lateral lunges, to enhance agility and stability.
Day 3: Accessory Work, Abs, and Cardio
A combination of core-strengthening exercises, accessory movements for smaller muscle groups, and cardio to boost endurance.
Day 4: Linear Movements
Repetition of linear exercises to reinforce strength and build muscle.
Day 5: Lateral Movements
Another day dedicated to lateral exercises, ensuring a balanced approach to fitness.
Blake’s workouts are dynamic and adaptable, with adjustments made based on her energy levels and specific role requirements. Whether she’s prepping for a physically demanding role or simply maintaining her figure, Blake’s routine is designed to meet her evolving needs.
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Strength Training: The Key to Blake’s Fitness
Strength training is at the heart of Blake Lively’s workout routine. Saladino emphasizes the importance of core, glute, and arm strength in Blake’s regimen. Each session typically begins with a warm-up to activate the muscles, followed by intense weight-carrying exercises such as farmer’s carries, kettlebell deadlifts, and split squats. These exercises not only tone her muscles but also enhance her overall strength, crucial for her busy lifestyle as a mother and actress.
Blake’s dedication to her workouts is evident in her willingness to push herself beyond the prescribed limits. On days when she’s feeling particularly energized, she increases her reps, taking her workouts to the next level. This commitment to constantly challenging herself is a significant factor in her fitness success.
Ending on a High Note with Cardio
Blake Lively’s workout sessions often conclude with a burst of cardio, focusing on low-to-moderate intensity activities like power walking. Whether she’s reviewing scripts or taking calls, Blake incorporates these cardio sessions into her routine, ensuring she stays active without overexerting herself. The goal is to finish each workout feeling strong and energized, ready to tackle the next day with vigour.
Blake Lively’s Diet: Nourishment for the Body and Soul
Blake Lively’s approach to diet is refreshingly balanced and sustainable. Rather than adhering to extreme diets or cutting out entire food groups, Blake focuses on eating well-rounded, nutritious meals that fuel her body and support her active lifestyle.
Also Read: Kylie Jenner Opens Up About Battling Postpartum Depression; How Long Does Postpartum Depression Last?
Alcohol-Free Living
Despite her husband Ryan Reynolds’ former co-ownership of Aviation Gin, Blake abstains from alcohol. She enjoys being part of social gatherings but prefers not to drink, focusing instead on staying clear-headed and healthy.
Balanced Meals
Blake’s diet, as crafted by Saladino, includes a mix of protein, vegetables, and slow-burning carbohydrates. These meals provide the necessary nutrients to support her rigorous workout routine, ensuring she has the energy to keep up with her busy schedule.
Home-Cooked Goodness
Blake takes pride in cooking her meals, often preparing healthy, homemade dishes that are both delicious and nutritious. This hands-on approach to her diet allows her to maintain control over what she eats and ensures she’s nourishing her body with wholesome foods.
Carbohydrates and Healthy Fats
Contrary to popular belief, carbohydrates are an essential part of Blake’s diet. She opts for slow-burning carbs like sweet potatoes and fruits, which provide sustained energy. Additionally, healthy fats from sources like olive oil, avocado, and nuts are a staple in her diet, helping to keep her blood sugar levels stable.
Indulging in Comfort Foods
While Blake maintains a clean diet most of the time, she doesn’t shy away from enjoying her favourite comfort foods. From baking cupcakes to savouring macarons, Blake believes in the importance of balance and indulges in treats without guilt.
Bottomline: Blake Lively’s Fitness Success
Blake Lively’s fitness journey is a blend of discipline, dedication, and balance. Her workout routine, designed to build strength and endurance, is complemented by a diet that nourishes her body without deprivation. By prioritizing her health and well-being, Blake Lively has crafted a fitness regimen that not only keeps her in top shape but also allows her to thrive in her personal and professional life. Whether you’re a fan of her work or simply inspired by her fitness journey, there’s plenty to learn from Blake’s approach to health and wellness.
If you want a more personalized experience, the Forme Studio may be the way to go. Forme offers two different types of mirrors: Forme Studio and Forme Lift. The Studio is the original mirror that offers on-demand classes and custom workouts as well as live 1:1 personal training. The Forme Lift is the upgraded version of the Forme Studio and offers the same classes and personal training but has motorized resistance cables (with up to 150 pounds of resistance) meant to elevate your strength training experience. The Forme Studio will run you $2,495, whereas the Forme Lift costs a hefty $6,495.
I was able to test both but thought that the average person would find the Forme Studio more suitable for their homes. If you buy the Forme Studio, you have the option to lean it against or mount it to the wall for extra security. You will also need to make sure you have 6 by 6 feet of space, with a minimum of 7 feet from floor to ceiling to accommodate the unit. Your wall must have a 12-, 16- or 18-inch metal or wood stud spacing, poured concrete, or concrete masonry units.
There’s no denying the Forme Studio is a touchscreen, but also has an app (currently only available on iOS). I found the imagery on the Forme Studio to be the best of all the smart mirrors because it’s filmed in 4K resolution, which is similar to some nicer televisions on the market. The instructor also looks life-size on the screen, which feel like they are in the room with you. This device has two front-facing cameras which comes in handy if you sign up for personal training sessions (more on this later). Forme includes camera covers for added privacy.
You will need Wi-Fi to use the Forme Studio. You have the option to connect your headphones, Forme Heart Rate Monitor (included in your accessories box), other compatible heart rate monitors or an Apple Smartwatch via Bluetooth. One downside is that you’ll only be able to access the built-in music on the device.
The Forme membership will cost you $49 for the first month, then $149 per month afterward, which is a steep price to pay when the unit itself isn’t cheap. You’ll need the membership to access over 700 on-demand classes and a fitness concierge, which has you fill out a survey that asks about your goals, fitness level and lifestyle and then curates a workout plan with recommended videos on demand from Forme’s library released on a weekly basis. You can create up to six profiles with your membership. The video library gives you the option to pick from beginner, intermediate or advanced classes from workouts like barre (you can also purchase the barre attachment separately for $395), strength training, boxing, yoga, pilates, Barry’s X, dance and meditation. You can also join a program if you want to tackle a specific challenge for the month. Keep in mind some of these classes will require you to have additional equipment like dumbbells on hand. You can filter by the length of the class, type of workout, level, instructor and equipment needed.
I tested out a few classes and for the most part, the experience was similar to other smart mirrors. You can adjust your audio based on whether you want to hear more of the music or the instructor, which I like since it can help you focus. During class, the mirror is not as impressive as I expected since it’s only able to count your reps. Unlike the Lululemon Studio Mirror, there isn’t a sense of camaraderie with other members if you’re looking for that group fitness feel. I would’ve thought that the Forme Studio would be able to offer form corrections or cue suggestions like the Fiture Mini, but it doesn’t. What makes the Forme Studio stand out is the 1:1 Live Personal Training (something you can set up through the fitness concierge).
The experience is similar to doing a personal training session in person, and this is where the two front cameras are most useful. During a programmed session with your trainer, you’ll be able to view them from your screen and vice versa. The trainer has the ability to provide feedback since the cameras track your movements and your whole frame (even if you’re on the taller side). If you own the Forme Lift, the trainer can adjust the resistance on the machine remotely if they want to challenge you. Even if you’re traveling, you can access your personal training sessions via a tablet. Your trainer will still be able to view you since camera tracking works similarly on tablets.
Specs
Dimensions: 6 by 6 foot space with a minimum of 7 feet from floor to ceiling
Weight: 102 pounds (screen only), 125 pounds (screen with package)
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