Emily Smith Magazine Project

Fitness Women’s

EAT SLEEP RUN

MARCH 2018

TODAY’S

BEST FITNESS ROUTINES

How to Get Motivated to Exercise

HOW OFTEN DO YOU EXERCISE ?

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REACH YOUR GOALS WITH THE RIGHT CLOTHES

DASH

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FIT BRACELET TRACK YOUR HEALTH

MAKE A LIFESTYLE THAT SUPPORTS FITNESS

6&7

How To Get Motivated To Exercise

8

Exercise Poll

10

Top 3 Exercise Routines

14

Best Music To Listen To While Running

16

Top 5 Exercising Apps

18

News- Summer Robins Wins Gold

19

Are You Eating Right?

23

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CONTENTS

How Much Sleep Should You Be Getting?

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HOW

GET MOTIVATED

If you are looking to make your occasional run a regular workout routine, I am here to tell you that you can do it. You just need to be motivated. It can sometimes be a challenge to get yourself to actually start working out when you’d rather be watching Netflix. I am going to tell you 8 easy steps to help you get motivated.

1

THINK POSITIVE

Simply telling yourself that “you can do it” will help you overcome the obstacle. James Clear says, “Positive thoughts can actually create real value in your life and help you build skills that last much longer than a smile.”

Don’t try to convince yourself how hard it will be or how much you don’t want to do it, instead, think of the end result and tell yourself you can reach that goal. Without a positive mindset, you can’t be motivated.

2

Telling your friends can help you keep with the goal because you don’t want to let them down. When they

3

If you wake up every morning and put on exercising clothes, you are more likely to fulfill your plans. You will

4

Once you finish a workout, give yourself a reward such as a smoothie or even watching an episode of your

TELL YOUR FRIENDS

PUT ON THE CLOTHES

REWARD YOURSELF

check up on you to see what you’ve done, you want to impress them and that will make you want to keep going. Telling them that you ran two miles today is better than telling them you forgot to work out.

look in the mirror and instantly feel motivated when you see you are already dressed. You will feel worse about yourself if you change out of your workout clothes without actually working out.

favorite show. You’ve earned it! Journalist Charles Duhigg says setting a “habit loop,” which involves a cue to trigger the behavior (putting on your workout clothes when you wake up), the routine (working out) and then the reward.

D TO EXERCISE 5

PICK YOUR FAVORITE WORKOUT

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WORKOUT WITH A GROUP

7 LONG/ SHORT TERM CHALLENGES

8

TRACK HOW YOU’RE DOING

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W TO

Try different workouts until you find the one that is perfect for you. There is no shame in experimenting different workouts because the end result will motivate you to keep going. When you have done that, you will feel excited for this workout because you know you love it.

Working out with a group is a really huge motivator. Instead of looking forward to just the workout, you can be excited to see your friends! Nobody wants to be the first one to quit so you wil0l push yourself harder than you have ever before with their help.

Setting long term challenges as well as short term challenges will help you meet your goal and stay motivated. You will be able to see what you want to accomplish and when you accomplish it. Challenges could be as small as running 1 more minute and as big as running a marathon in a year.

When you track what you accomplish, you will be motivated. You can write down every day how much you did so you know what to do next time. Looking at this will make you feel good about what you have accomplished and make you want to keep going. FITSTREAM says, “When tracking body, health and fitness metrics you can use the data to identify trends and make adjustments to your activity and diet to more efficiently meet your goals, whether that’s to lose weight, build muscle, or just to get a better night’s sleep.”

Using all of these simple methods, you will feel more motivated than ever to exercise.

Remember, thinking positively is half the battle of exercising. Everybody gets motivated in a different way so try some of these and see what happens!

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How Many People Fit Exercise into their routine?

YES

NO

37%

63%

YES

“I have always lived a very healthy life style so fitting in exercise to my routine is very easy.”

NO

“I would really like to start exercising every day but my life is just way too busy.”

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TOP 3 EXERCISE ROUTINES #1- Interval Training The number one training method the experts turn to again and again for weight loss: interval training.

Interval training is any form of exercise where your heart rate spikes and then comes down repeatedly.

This means going hard for a set interval of time, followed by active rest, then going hard again. That active recovery portion is important. You need to take it down a notch before ramping back up to a higher intensity interval.

High-intensity interval training, or HIIT, is one of the many styles you can do. Another popular one is indoor cycling, though this workout leans heavily toward cardio over strength training, Rilinger explains. #2- Running

All you need is a pair of sneakers before you head out the door. But if weight loss is what you wnat, the head-out-for-a-light-jog style of running isn’t the way to go. Instead, find a hill you can sprint up, or crank the incline on that treadmill. The more energy you’re using, the brighter that calorie-burning fire burns. But proper form here is key. “Lean into the hill, and drive your knees as high as you can, striking the ball of each foot down directly under your body,” Coach Milan Costich says. “Keep your hands open and arms bent at 90 degrees, and drive your arms straight forward up to face level, then backward to the top of your back pocket.” And try not to let your arms cross over your body—that’ll just waste the precious energy your muscles need. #3- Boxing

“At its essence, boxing is really another form of interval training,” explains boxing trainer Rosante. But it also makes you feelgreat. Here’s the trick to remember: It’s a common mistake for beginners to punch using only their arm strength, but the majority of your power is going to come from your core and you’ll use muscles that are typically ignored in other workouts. It’s best to log this type of workout in a class, it’s crucial for beginners to learn proper form from an instructor who can help keep your intensity level high.

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Start Eating Healthy

L E E F THE BURN

COME SUPPORT WOMEN’S HEALTH AT THE FEEL THE BURN 5K 11:00 PM May 31 2018 at Orland Track and Field