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HEALTH TIPS Archives | FIIT Fitness Studio

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Today is the day!

You told yourself you’d hit the gym after work. But work was more hectic than you thought. Now you’re drained. You drive home, clean up a bit, but then you make the mistake of sitting down. You can feel your energy fading – along with your motivation.

You know you should get that workout in.

But the idea of dragging yourself to the gym is quickly turning into a pipe dream. You feel like you just can’t get yourself to get up. So then you decide you’ll workout tomorrow instead. But this too is questionable.

This cycle can go on for days… weeks… even months. And it’s frustrating because part of us wants to go to the gym and work out, and we knows we’ll feel so much better once we do – but another part of ourselves would rather just crash on the couch.

So why do we procrastinate workouts?

Let’s look at three culprits:

1) I’m Too Busy

Have you found there are “more important” things to do than getting to the gym?

Maybe there’s paperwork to catch up on, clothes to fold, dinner to make.

The tricky part is all of those might be valid. All of those might be important. But those reasons can quickly turn into excuses. Especially if those same reasons stop you day after day.

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2) I Don’t Feel Like It.

Some days we just aren’t in the mood.

We’re tired.

We’re stressed out.

We’re not feeling motivated.

Because we’re not in the right mood, we wait until a “better day” or when we’re in a “better mood”.

Behind this reason is often the belief that “I need to be motivated before I act” – which is FAR from the truth. 

3) I Can’t Wake Up In Time

Mornings can be rough.

The alarm disrupts our perfect slumber. So we hit snooze once… twice… a dozen times until finally we frantically have to get ready for the day.

It can be tough waking up, especially if you’re a night owl or if you’re in the habit of snoozing your alarm clock. Sure – exercising in the morning has benefits. But if the mornings don’t work, find a time that does. For some people, lunch hours or evening works much better.

So it could be any one of these or a combination of these. Whatever the reason, let’s look at two ways to prevent this cycle of procrastinating workouts.

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Imagine The Finish Line

As you imagine your next workout, what comes to mind?

Do you imagine how pleasant and enjoyable it’s going to be, how happy you’re going be while doing it, how much fun you’re going to have?

Probably not. When most people imagine working out, they picture all sorts of unpleasant things. Their focus zooms in on the painful exercises… how hard it will be… how tired they’ll be… how sore they’ll be… everyone watching them…

It’s easy to see how they talk themselves out of it.

Focusing on these things will make anyone unmotivated. But just like a photographer, you can adjust and shift your focus to other qualities of a landscape. More beautiful aspects. More inspiring aspects.

In fact, let’s take a lesson from the Navy SEALS on this.

Years ago, the Navy SEALS were in a dilemma, 76% of their top candidates were dropping out. The Navy knew these recruits were more than capable, yet few were making the cut. So they called psychologist, Eric Potterat to figure out how to boost the recruits’ mental toughness. Potterat created four habits (called The Big Four) that worked so well, it increased the graduation rate by 50%!

One habit was known as “Imagining How Good It Will Feel”.

When recruits needed a boost to keep them going through a brutal workout, he taught them to imagine successfully completing a workout at the gym or out in the field. This allowed them to tap into powerful emotions like feeling successful and accomplishing something. And this allowed them to power through it.

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Here’s how you can use this:

Visualize A Successful Workout

Imagine yourself successfully completing your gym or outdoor workout. Think about how good that will feel at the end. Feel that success and that accomplishment.

Even if it’s just one workout, it’s still an accomplishment.

Even if you can’t perform as well as you used to, it’s still an accomplishment.

Visualize it as best as you can.

5-Minute Commitment

Even if you’re tired.

Even if you don’t feel like it.

Even if you’re not motivated.

Even if you’re not in the mood.

Workout for 5-minutes in the gym or outside and if you’re still not feeling it, then go home

In most cases, you’ll finish the entire gym workout. Instead of waiting for motivation to strike them like lightning, act your way into motivation. It’s similar to the quote by William Butler Yeats, “Do not wait to strike till the iron is hot; but make it hot by striking.”

Commit yourself to just five minutes.

Worst-case scenario, you still accomplish a small workout.

Best-case scenario, you finish the entire thing.

This article was written with content by Kelan Ern.


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When it comes to fitness and weight loss people have a number of choices especially when it comes to choosing gyms likes FIIT Fitness Studio as their main go to place to exercise. 

Some head straight to the treadmill while others prefer lifting weights. 

It’s pretty easy to find training programs that focus on just one type of exercise but it might benefit you more if you mix cardio and strength training. 

1. Increased General Health

As you mix cardio and strength training, you are effectively training your ligaments, joints, and muscles together with both your lungs and heart. Exercising in this way will help you to build up a much better overall healthier body, enhance your posture, sturdiness, flexibility, and even balance.

It not only impacts your fitness abilities but your daily life as well!

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2. Faster Weight Loss

Mixing both of these exercise routines enhances the total intensity of your training. This will lead to greater fat burning during your training and after your sessions. When do consistently you will start to see great weight loss and muscle gains. This is because of the strength training that would have exhausted glycogen from the muscle tissues.

The outcome is that your system will continue to burn up body fat for energy while you are sleeping on your couch!

3. Reach Your Fitness Goals

If you combine cardio and strength training together in an intelligent way, it turns into one of the most effective means to easily attain your physical fitness as well as fat reduction targets.

Seeing quicker results by the combination of the two routines will help in no small way to inspire you to desire even greater levels in your fitness.

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4. Increased Pleasure and Excitement

Mixing various styles of strength training and cardio adds to the general excitement of your workout sessions by giving you plenty of options and challenges.

Additionally, weight training acts as a very good stimulus because it aids you to succeed quicker when you incorporate it together with your cardio exercises. 

Cardiovascular workouts used alone might take some time for the results to begin reflecting. But combined with weight lifting you start experiencing results a lot quicker.

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5. Higher Self-Esteem

When you improve in your strength training and cardio exercises, you’ll begin feeling amazing! You’ll see a boost in your self-esteem, confidence, and perceived strength with time. The sensation of becoming stronger is also highly uplifting.

This article was written with content by Marcus Michael.


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We’re sure you’ve heard tons of advice on how to build muscle and they’re all contradicting. We’ve looked at the 7 biggest muscle building myths and broken them down for you. *If you’ve been following these myths don’t worry! FIIT Fitness Studio OKC gym can help you find the proper way to build muscle and become confident in your skin!

Myth #1: You can gain a pound of muscle in a week

Unfortunately, this is definitely not the case. At the maximum, you could achieve a gain of about one pound every two weeks. That will also depend on your diet even more than your exercise habits.

Myth #2: Supplements will maximize muscle growth

I’m sorry to inform you that supplements will not boost your muscle growth like proper diet, and training techniques. Supplement companies spend millions of dollars trying to make you believe that. It’s not your fault.

Myth #3: You can build muscle eating the same amount of food

This may be the main thing holding you back. The majority of people associate lifting weights with building muscle. But, you can lift weights and not build any muscle if you’re not providing your body with the calories to repair the torn muscle tissue.

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Myth #4: Working out more equals more muscle

This is untrue for several reasons. But the biggest reason is because if you workout six days a week, you’re not giving your body enough time to recover and build that muscle.

Myth #5: The more protein you eat, the more muscle you’ll build

Your body can only synthesize so much protein to build muscle with. By consuming too much protein, you’re robbing your body of the other essential nutrients it needs to repair your torn muscles.

Check out FIIT Fitness Studio’s custom-made nutrition plans.

Myth #6: There is a single best program

In reality, each quality program has the ability to take you where you want to be. It’s more about finding the right program for you. The one that fits your schedule and gives you great results. Look for customized approaches.

Myth #7: If women lift heavy weights, they will get bulky

Women do not produce enough testosterone and other potent factors the same way men do. Unless the woman in question is taking steroids or hormones, they simply will not get big and bulky.

Hopefully, this clears up some of the confusing advice you’ve been getting if you’re trying to build muscle!

If you have additional questions reach out to any of our trainers here at FIIT Fitness. 

This article was written using content provided by Brandyn Burgett. 


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When you think of fitness you might not think about dancing but it could become your favorite cardiovascular activity! There are many styles, types, or genres of dance and one plus is you don’t always need a partner! You only need yourself and the proper footwear. 

Dance is often overlooked and underrated but the benefits far outweigh you feeling awkward. Here are three reasons why you should put on your shoes, turn up the music, and get dancing. 

FUN!

When you relax and let yourself go you’ll realize that dancing is fun! The music, rhythm, movements – even if you miss a few steps – gives you a satisfying experience. Some dance classes like Dance FIIT creates a party-like atmosphere that is exhilarating, easy to follow, and is great for the mind, body, and soul. The fun is magnified when you hear your favorite song come on!

Check out FIIT Coach Ronessa!

Health and Fitness

Regardless of the style, type, or genre dancing provides an opportunity for a full body workout. The number of calories burned per hour varies depending on the body weight and intensity of the dance routine. However, at a moderate to high intensity you can burn roughly 200 calories per hour! In our Dance FIIT class some people burn even more than that! Dance works major muscles and gives you a good cardiovascular workout while improving muscle tone, strength, endurance, flexibility, and agility. It also increases your range of motion an d allows joints to move more freely. 

Check out FIIT Coach Janell!

Social Interaction

Not only is dance a fun form of exercise, it provides an opportunity to increase your social interactions with like-minded people in a fun, non-judgmental, and safe environment. At Dance FIIT you can meet new people while learning some new skills an d having fun. Many lasting friendships start on the dance floor!

It’s never too late to start dancing! You don’t have to have rhythm or be able to jump, bend, or kneel. You don’t even have to be good (whatever your definition of good is)! All you have to do is show up and move! Your body, mind, and soul will thank you now and in the future!

Join a Dance FIIT class on Monday or Friday at 6:00 p.m.

This article was written with content provided by Daisy Saunders. 


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Starting a workout routine can be intimidating. If you’re searching the internet for tips, you’ll find a lot of do’s and don’ts, so we’ve compiled a list of the 5 best tips.

First, bravo! Great job making the decision to make the lifestyle change for a healthier mind, body, and spirit! Here are some tips to get you started.

Easy Does It

Don’t jump right into exercising 7 days a week. You’ll become overwhelmed and loose motivation. Most experts say you should start out with 2 or 3 days a week at 30 minutes per session. Once you’ve gotten used to that you can then gradually work your way up to the more hardcore workouts. So, start with 30 minutes of cardio 2/3 times a week and strength training once a week. Once that becomes an integral part of your daily routine you can start hitting the gym more.

Warm Up and Stretch

Always, always, always warm up before you start. Take your body through basic movements to loosen up and stretch your muscles. Doing so will help you avoid injuries and ensure you body performs at an optimum level.

Don’t Follow the Same Set of Exercises

Don’t stick to the same set of exercises every day. It’s a common mistake and will make you bored and loose motivation. Make sure you mix it up and alternate between the 3 main types of exercises: aerobic, anaerobic, and flexibility.

Aerobic exercises require the use of oxygen to fuel the body for exercises demands. This typically includes running, cycling, dancing. Anaerobic exercise requires glucose for short intense workloads. Examples of anaerobic exercises include strength training and sprinting.

Weight Training

When you start weight training you can really do it anywhere! There are tons of YouTube videos with basic exercise band workouts to start your weight training journey.

Dumbbells are another great way to introduce weight training. Dumbbells are far less intimidating than barbells and add additional stabilization and point out muscle imbalances pretty easily.

If you wish to start with a little more intensity, then barbells are the way to go. If your goal is strength above all else, then barbells might be the way to start. You can add small increments of weight each week.

Give your body adequate recovery time

Make your you’re taking breaks periodically. You’ve probably heard the saying ‘No pain, no gain’ so if you find your body hurting during the initial stages after you start working out, well that’s a good sign. But, don’t make the mistake of pushing yourself too far while not giving your body adequate time to recover.

Also, avoid taking painkillers, they only mask the pain. You want your body to recover naturally.

If you don’t give your body time to heal and repair itself then you’ll set yourself up for failure. You’ll end up in a vicious cycle where your performance decreases and you never fully recover.

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This article was written using content from Tom Spencer


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Sprinting: run your fastest for a shorter and more focused amount of time. 

It’s a great cardiovascular exercise and works wonders at increasing your metabolism, even after you’ve completed your workout. If you talk to your friends about running most will suggest long distance running or jogging but here are 5 reasons why you should try sprinting and interval running. 

1) Overall benefits

Sprinting has active-aging benefits. As you age, the loss of muscle mass can be contributed to the loss of type II muscle fibers. By doing high-intensity training and workouts like sprinting you improve your type II muscle fibers and maintain your muscle mass through aging. In addition, it will sculpt your legs and give them more definition. Sprinting as also been shown to lower your blood pressure which will help your heart. By adding sprinting to your workouts it can help you maintain and increase your levels of lean muscle mass, help tone your glutes, abs and legs, as well as calorie burning, which in turn helps you achieve a more youthful appearance.

2) Feeling the burn

If you’re familiar with HIIT workouts then sprinting will fit right in with your routine. With your body accelerating at a quicker rate, your heart rate will increase at a higher rate. These styles of exercises help you burn lots of calories in a relatively short amount of time. Sprinting also helps your body burn calories even after you’ve finished your workout. 

3) Increasing your endurance levels

Sprinting can help you improve overall aerobic efficiency and your body’s ability to use oxygen for fuel. When your heart and muscles are working at their limits, your body will begin using its reserves to function. Sprinting breaks down your glucose levels stored which in turn will allow you to burn an increased level of calories. Therefore the more sprinting which you do the better your endurance shall be, as fatigue levels will set in later after your training.

4) Range of motion and your joints

If you’re running long distances you’re getting a limited range of motion. In comparison, sprinting allows for a much large range of motion due to the use of a longer stride, incorporating your ankles, legs, hips and arms to gain the speed you are working towards. Long distance running also increases the amount of pressure put on your joints do to the amount of time you’re spending running. Sprinting shortens that time and therefore the pressure on your joints. 

5) It’s a mind set

When you think of sprinting you might be thinking ‘this is horrible’ and ‘I’m going to die.’ That’s normal but you must be resilient and not give up. Like most forms of exercise, sprinting is a great way of relieving stress; both mentally and physically. Sprinting, like any exercise, will cause your body to release endorphins which in our helps with confidence and feeling happy! Like miss Elle Woods said “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands, they just don’t.”…we’re not shooting anyone here but you get the point. 

Lace up those shoes and get to sprinting! 

This story was written using content written by Jenni Withnall.