fitness

4 Ways to Document Your Fitness Journey

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Documenting your fitness journey goes much further than weighing-in and measuring yourself every week. Relying solely on the numbers isn’t effective because it can distract you from the natural and necessary changes that occur in your routine over time. Ultimately, documenting your fitness journey encourages you to create a cycle of accountability and keep moving forward—not matter what comes your way.

Here are 4 effective ways of documenting your fitness journey.

1.     Have A Game Plan 

If you want to be performing at your absolute best on a regular basis, you need to have a solid plan of action. Create an outline for a routine that goes out a few months, looking at both your long- and short-term goals. Isolate your weaknesses and incorporate the various movement patterns that will help to build strength in those areas. Along the way, make new short-term goals to keep yourself accountable and challenged. Establish where you want to be going with your fitness journey and then record it.

Having a long-term plan keeps you focused and driven towards your goal. In addition to having a long-term goal for your fitness program, you can have short term goals as well. One way to hone in on your short-term goals is to write down your workouts in advance. Try doing this the night before at the very least, so when those moments do come, and you are debating whether or not the gym is ‘worth it’, you already know you have to go. After all, you have a plan! 

2.     Take Photos  

Taking pictures is a really effective way to track your fitness regime and journey. Taking a few “before” pictures at the start of your weight loss or fitness program, and then taking photos weekly, biweekly, or monthly will allow you to see just how much your body is toning up over time. Sharing your photos or not is entirely up to you. Whether they’re for your eyes only, or you’re sharing them with your workout buddy, documenting and actually seeing a physical change can be very helpful and motivating. We don’t always see our own progress. Our photos show us just how far we’ve come and how much further we want to go. 

3.     Keep A Food Journal

The key to making a food journal work is to use it every day, for every meal. It can be tricky to remember, so setting alerts on your phone or computer will remind you to jot down what you ate. Food journals are really underrated but are beneficial for a number of reasons because you can:

  • Record eating trends and patterns

  • Track nutritional intake

  • Budget groceries

  • Meal plan 

Whether you write down your meals and snacks by hand in a notebook, or keep notes in your smartphone, the key is to be consistent. 

4. Track Your Progress 

Tracking your progress is extremely important in goal setting because it gives you the motivation to continue your success. Tracking your progress can be in the form of writing in a journal or simply recording statistics and new benchmarks. 
 
Set some benchmark workouts for yourself and continue to challenge yourself by creating new goals. Weigh yourself every so often and record any other noteworthy statistics that can show you what changes have occurred during your journey. Every few months, compete with yourself. Try to beat your fastest mile-run or have a friendly gym competition among friends. Creating benchmarks can help you see how much more fit you’ve become over time. 

The most beautiful part of keeping track of your fitness journey is that it demands that you hold yourself accountable. Everyone’s body and mindset are different guys, always remember this. So, record your own fitness journey and find out what works best for you!

Our personal trainers and fitness instructors at Laws of Fitness are dedicated to helping you become the healthiest you that you can be. Contact us today to schedule a personal training consultation or to sign up for any of our group fitness classes.  

 

Summer Is Here!

4 Steps to a Healthy Summer Body in 2019

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School’s out and swimsuit season is now officially in session! With summer’s blistery arrival, everyone’s scrambling to get fit and ready for long days on the water.

But, before we begin, let’s set one thing straight: training for a summer body is more than just posing like a model to get more likes on Instagram. It’s about being strong enough to ride the waves, play beach volleyball with friends, and enjoy the great outdoors. It’s about feeling energized throughout the day, so you can last from sunrise to sunset.

It should be noted that a fit, strong and lean summer body is achieved through year-round efforts. It doesn’t happen overnight. But all hope is not lost!

These 4 steps will help you take the next positive step towards improving your health and fitness so you can get fit and enjoy your summer vacation.

1.     EAT CLEAN

Improving your nutrition is the first step to getting your summer body. It’s not always easy, but it is worth it. Focusing on eating clean carbs (like sweet potatoes and brown rice) or eating lean proteins and fresh fruit and veggies can really make a world of difference—not only for your body, but also for your mood and mental wellbeing. Limit processed foods as much as possible because they contribute to decreased energy levels and impaired fat burning ability. If you’re eating incredibly well but still feel like you’re lacking in nutrients, you may want to consider giving yourself a vitamin boost. Supplementing vitamins and nutrients like Vitamin B or Iron can help you regain energy levels and fight lethargy and stress.

2.     STAY HYDRATED

It’s crucial to drink water and stay hydrated throughout the day, especially in this sweltering Florida heat. Up to 60% of our bodies are made of water, so it only makes sense that our bodies depend on water to survive. Drinking 6-8 8 oz. glasses of water a day is recommended, but each person’s needs vary. Though water is best for staying hydrated, other drinks and foods (think watermelon and cucumbers) can help you stay hydrated. However, some food and drink may add extra calories from sugar to your diet. If you have trouble remembering to drink water, bring a water bottle with you and drink on a schedule. If you get bored with drinking water, you can add a lemon wedge or fruit to add some flavor.

3.     GET UP AND GET MOVING

It’s time to get off the couch and get moving! Find a physical activity that you love and repeat it often enough so that you’ll get results. Include some cardio exercise as well as some resistance training, like weights or body-weight exercises, or a resistance-based exercise class in the gym. This will help ensure all the physical systems of the body are getting a great workout and that you’re progressing towards increased muscle tone, energy levels, and heart and lung health. Working out is much more fun with a friend, so find an exercise buddy or go to a new fitness class you’ve been wanting to try. Exercise can be fun—you just have to find what works for you and keeps you moving. 

4.     PRIORITIZE SLEEP AND RELAXATION

This is harder said than done, but it’s very necessary. The body repairs and burns fat when it’s in a relaxed state. Therefor it’s crucial to prioritize an early bedtime to stay in line with normal circadian rhythm. You should also plan some relaxation into your every day routine. Make time to take 5-10 minutes to step away from your work so you can breathe and refocus. Better yet, make appointments with yourself so you relaxation will be a part of your daily schedule. You’ll be amazed at what effective rest and relaxation will do for your overall health and wellbeing.

Remember, every body is different, and each person has different goals regarding their fitness and wellness. These tips for achieving a healthier summer body will help you feel strong and energized in your own, unique skin. Our team at Laws of Fitness Downtown is here to help you find a healthy balance between staying healthy and enjoying your summer vacation.

To schedule a consultation with one of our personal trainers or to find out more about our fitness center, call us at (863) 875-3254.