Find Your Weight Loss Theme Song

Exercise is much more tolerable with music pumping. Not only can the beat set the pace, the right song can motivate you to move. For example, you might feel inspired to put on your jogging shoes and run a few laps when you hear the theme song from Chariots of Fire. The theme song from Rocky may have you ready to sign up for kickboxing classes. 

 

While your playlist may already be loaded with great songs, finding your own personal theme song is fun and inspirational. What makes a great weight loss or fitness theme song? It depends on your personality, musical preferences, and current goals. Try to pick a theme song that reflects who you are and has an uplifting message at the same time. If you like hard rock and roll, then an uplifting ballad probably won't work for you. However, you can still find some rockers with moving songs. For example, U2's It's a Beautiful Day has a great beat and a positive message.

 

You may already have an idea about which song to use. If not, use an online music service to listen to music clips by genre or your favorite artist. Get your friends involved by posting your favorite songs on your Facebook page or creating an online poll asking for input.

 

Pay close attention to the beat and the words of each song. If your exercise routine is heavy on aerobics, you may want a song with a fast beat. On the other hand, if you're into yoga, a softer song may be a better choice. As you narrow your list down, use the Internet to look up each song's lyrics. You may be surprised to find that some of your favorite songs contain negative themes or words which could undermine your efforts. Keep listening until you find an uplifting theme song that accurately reflects your personality and goals. 

 

If you have several favorites, move to them all before deciding which one is your personal theme song. As you exercise, which one feels right? Not sure that Song A is it? Move on to Song B. Still not the perfect song? That's okay, try Song C. Even if you don't find the perfect song, you'll have worked up a sweat to some good contenders. 

 

When you do find the perfect theme song, embrace it. Start moving to the music every time you hear it. Set it as the first song in your exercise playlist and you'll likely start connecting that song with exercise. Not in the mood to exercise? Crank up your theme song and break through that barrier. Play your theme song when planning your meals and you may find yourself making healthier decisions thanks to that subconscious link you've made between the song and your overall wellness routine.

 

Do you have a fitness or weight loss theme song? Share your favorites in the comments section below.

Hey guys! Thought this article would be a fun and a bit of a laugh for you guys aha. My weight loss theme song is so 'The Climb' by miley Cyrus aha. Comment below what yours is! Hope you enjoyed! xx



Source
http://www.mywell-being.com/health/move/find-your-weight-loss-theme-song

8 Training Tips for Your First Marathon or Half-Marathon

1. Tell People

This makes you accountable. Tell everyone who will listen, says Joe Donovan, a Milwaukee runner who wrote the Essential Guide to Training for Your First Marathon.

"Only when you tell other people is it real," he says. It became a topic of conversation and support among his fiancée (now his wife) and co-workers, which helped him stick to his training.

The first person to tell is your doctor -- you want to make sure you’re OK to run long distances.

2. Set a Specific Goal

It's not as simple as saying your goal is to finish 13.1 miles (a half-marathon) or 26.2 (a full marathon), says Cathy Fieseler, MD, a veteran marathoner and ultra-distance runner.

Ask yourself why you’re running the race, she says. "Do you have a time goal? Are you trying to qualify for [the Boston marathon]? Are you doing it in memory of someone? Because you’re turning 40?"

Figuring that out, she says, will guide your training plan. For instance, if you're running in memory of someone, you may not care about how long it takes you. But if you want to finish within 4 hours, you might need a different program.

3. Make a Plan

You need a nuts-and-bolts training plan. You can get that online, or from a running coach, running club, or running publications.

If you're easily running 3 or 4 miles at a time now, plan to train for about 3 months before a half-marathon and about 5 months before a full marathon, says Todd Galati, an American Council on Exercise spokesman.

Your plan should be realistic. "I don't think you need to run every single day," Fieseler says. "Figure out what works for your life."

4. Don't Overdo It

Don't add miles too quickly, Galati says. The established rule is not to boost your miles by more than 10% per week.

Doing speed work can improve your times. For instance, run faster than usual for an interval of time, then drop back to your slower pace, and repeat. But don't increase mileage, do speed work, and tackle hills all at once, he says. That's too much.

Speed work can make you faster, ''but it also ups the risk of injury," Fieseler says, especially as you age. Be aware of the trade-off, she says.

5. Go With the Flow

Late nights at work, sick kids -- it’s inevitable that you’ll have some off days. No one sticks to the training plan perfectly, Galati says.

"Accept bad runs during training," he says. "As the average-to-good runs become more frequent, the bad runs become easier to tolerate."

Injuries can happen, too. But if you have a reasonable plan for running, nutrition, and rest, you're more likely to stay injury-free.

6. Monitor Your Heart Rate

Enthusiasm is good, but there's a downside: overtraining.

"Check your resting heart rate every morning," Galati says. "If you see a big jump, you’re probably overtraining."

If your morning heart rate is normally 60, for instance, and goes up to 61 or 62, no big deal, he says. But if it goes from 60 to 72, back off and recover, he says.

7. Mimic Race Day

During training, "replicate the race experience," Donovan says. That is, get used to the conditions you'll face on race day.

Check out the racecourse ahead of time. Is it hilly? Will the race team be serving a sports drink or water?

Never wear new shoes, socks, or shorts on race day. Wear something you know is comfortable because you've trained in it.

8. Run With Attitude

Positive thinking from the start is crucial, Fieseler says. Tune out any negative talk you're likely to hear on the course -- and you may hear grumbling, moaning, maybe even swearing.

Replace all of that with positive visualization. Suppose you’ve checked out the course ahead of time, and you know that mile 5 begins to get hilly. When you begin the race, visualize yourself building energy from the start and not struggling at all once the hill arrives.

Then, as you run, Fieseler says to think positive thoughts, such as, "I'm defeating this hill; it isn't defeating me."

Source
http://www.webmd.com/fitness-exercise/marathon-training-tips-for-beginners

WebMD Feature

Article Sources

SOURCES:

Joe Donovan, author, Essential Guide to Training for Your First Marathon, 
JulianJohn Publishing, 2009.

Cathy Fieseler, MD, marathoner, Tyler, TX.

Ryan Lamppa, spokesman, Running USA.

Megan Alexander, runner, San Diego.

Todd Galati, spokesman, American Council on Exercise, San Diego.

Julie Lang, runner, Long Branch, NJ.

© 2010 WebMD, LLC. All rights reserved.

10 Running Misconceptions

YOU'RE TOO SLOW TO BE A RUNNER

Running is a sport for everyone. You don't have to be a pro. Since it is a free-form sport, you can choose how fast, how long and where you want to run. It's supposed to be fun, so don't tell yourself that you can't do it! You can run a seven minute mile or a 12 minute mile -- in the end, all that matters is that you finished!

ONCE YOU REACH A CERTAIN AGE, YOU CAN'T RUN MARATHONS

The reality is, you're never too old to run a marathon. People in their 60s, 70s and 80s run marathons every year by taking it slow and training with the proper amount of walking and running intervals. Once you build up your stamina you can do anything, no matter your age!

FOLLOWING A LONG-TERM PLAN IS NECESSARY

While running plans are often helpful, you don't need to start six months ahead of time to get in shape. If you're already in decent shape, start your plan four weeks before a big race. If you need a little more work, start a plan eight to 12 weeks ahead of time, depending on how far you will be running. Jeff Galloway's plan is a great place to start.

TAKING A BREAK IS BAD

Rest days can be good. If you run day after day without any breaks, you're bound to put some wear and tear on your muscles and joints. You can go as many as five days without loss of conditioning, so don't feel bad if you need to rest. When you start back up again, make sure to take occasional walking breaks and stretch afterwards to avoid injuries.

IT'S POSSIBLE TO RUN TOO SLOW DURING LONG RUNS

The truth is just the opposite. Running slow and taking frequent walking breaks helps to minimize fatigue and prevent injuries. Run at a pace where you can hold a conversation. If you use all of your energy at the beginning of a run, you're more likely feel terrible by the end.

KIDS SHOULDN'T RUN RACES

As long as the child is seven years or older and has been running at least once a week for a few months, he or she is perfectly capable of completing a 5K. However, it should not be for competitive purposes. Running is supposed to be a fun activity, and putting pressure on a child to run at a certain pace is ridiculous. Make it a fun activity for the whole family!

STICK TO A TRACK FOR SPEED WORK

There's no point in mindlessly running in circles around the high school track if you don't enjoy it. Complete your speed work in the park, on the treadmill, or even on a bike!

YOU SHOULD MAKE AN EFFORT TO RUN AS FAST AS YOU CAN

Why would you do this? Running at top speed for no particular reason can greatly increase your chances of getting injured. This is especially true if you push yourself right at the end of your workout, when you're already exhausted.

SKIPPING REST DAYS IS OKAY

You've earned your downtime, so you should enjoy it! If you're running many miles during the week, don't count a 45 minute spin class as your "rest day." Instead, take some time to go for leisurely walk -- or better yet, sit down on the couch and watch TV. Proper rest will help your muscles recover, and you'll be able to get back to running sooner with less risk of injury.

IT'S IMPORTANT TO TIME RUNS

If a timing device motivates you and helps you track your walk/run intervals, wear one. Otherwise, it's perfectly fine to listen to your body and your mood. Some days you might feel like running fast, other days you might want to take it easy. It's all up to you.

Source
http://www.chacha.com/gallery/3218/10-running-misconceptions

20 Ways to Ensure Workouts Happen Every Day

You sit in a car to commute to your desk job where you sit for eight or more hours straight, only to continue the ever-popular tush time by sitting on your commute home. Of course, once there, you end up back on a chair at the dinner table and then plop your butt on the couch to binge on your latest Netflix addiction — no wonder sitting too much can take years off your life! That's why it's imperative that you make it a priority to move — here are 20 tips to help inspire you to get off your butt every single day.

1. On Sunday, map out your weekly workout plan so you know exactly what you're doing each day. This saves time trying to decide, "Hmm, should I go for a run or ride my bike?" Mix up your workout routine to keep you excited, and have alternate plans for outdoor workouts in case it rains.
2. Schedule workouts just as you would any other non-negotiable important meeting. Tell co-workers and family members so they know you're unavailable during those times.
3. Sign up and pay for classes ahead of time — it's much harder to skip out when you know you've already shelled out $20 or more.
4. Prep everything you'll need the night before, including your outfit and your pre-workout snack.
5. Get your workout done first thing in the morning so your busy schedule doesn't get in the way of your workout.
6. If you're not a morning exerciser, wake up early to get 30 minutes of work done so you can steal away later during the day.
7. To save time and motivate morning workouts, wear part of your gear to bed, including wicking socks and workout pants. If you're already wearing it, you'll be less likely to skip out.
8. Even if you're not working out first thing, wake up and put on your entire workout outfit including sneakers and your iPhone armband. You're more likely to make it happen if you're already ready.
9. Be OK with a shorter workout — even 15 minutes is better than nothing! Maximise your time with these high-calorie-burning workouts.
10. Be OK with less intense workouts. Even a relaxing stretch session counts as moving.
11. Instead of taking a lunch break, hit the gym or take a class, then eat your lunch afterward while working (make sure it's already made so you don't have to waste time going to pick up lunch).
12. Set an alarm on your phone with a meaningful message such as "Busier people are already at the gym," "You know you'll feel better afterward," or "Today's choices are tomorrow's body."
13. Follow the five-minute rule. Even on days when you're not feeling 100 percent, set your timer and go for five minutes — chances are that once you get moving, you'll be inspired to keep going.
14. Find a consistent workout buddy. Committing to meet someone makes it much harder to skip out.
15. Choose the same time to work out every day, and within a week or two it'll become a habit and something you look forward to instead of a chore.
16. Use specific and attainable goals to motivate you. They can be small, such doing 20 push-ups every day, or large, such as building up to running a half marathon.
17. Mark every workout in your calendar. Sometimes the satisfaction of seeing every day crossed off will motivate you to keep going for that week or that month.
18. Reward yourself! Have a little something to look forward to after every workout, whether it's a hot shower with a new shampoo, a warm and cinnamony post-workout slow cooker breakfast, or buy a new song on iTunes.
19. Share your workouts on social media. You'll be so surprised by all the positive feedback and encouragement that it's sure to motivate you on days when you feel like chucking your sneakers out the window. It may even serve as a source for helpful workout tips.
20. Don't beat yourself up if you miss one day or maybe even half the week. Tomorrow is a new day, a chance to make a fresh start. So get right back on that exercise-every-day wagon.

Source
http://www.popsugar.com.au/fitness/How-Work-Out-Every-Day-37914734

If You Run to Lose Weight, Read This!

You've been eating right and exercising for a while, but that stubborn belly fat just won't budge! Along with incorporating foods that fight fat into your diet, here are some ways to burn that pooch away while you are out on a run.

Switch Up Your Pace

Intervals are proven to reduce belly fat and rev up metabolism; instead of running at the same pace for the entire workout, try alternating between periods of pushing your body to the max and periods of recovery. Here's a list of interval workouts for you to try:

• 45-minute fat-burning treadmill workout
• 300-calorie-burning walking-jogging workout
• 30-minute pyramid intervals
• Swimming interval workout
• 45-minute walk-run-sprint workout
• 45-minute elliptical interval workout

Go a Little Longer

Unfortunately you can't spot treat when it comes to weight loss, which is one reason solely doing crunches won't whittle your waistline. The key is to decrease overall body fat, and the one way to do that is to burn calories. Lengthening your workout will do just that. Every five minutes of running at a 10-minute-per-1.5km pace burns about 45 calories. Think about that on your next run, and it'll motivate you to keep going!

High Knees

You're working hard to diminish your overall body weight, which will slim down your belly, so you can reveal toned abs underneath. Here's one way to strengthen your core. Do one-minute intervals in which you run with high knees (like in this cardio workout you can do in your living room). Concentrate on using your abs rather than your leg muscles to kick your knees up as high as you can.

Try This Killer Treadmill Move

Here's another core killer if you're using a treadmill. Set the pace to 1.0 mph. Place your feet on a Plyo Box that's set up about two feet behind the back of the treadmill. Come into plank position with your hands straddling the treadmill belt. Step your hands on the belt and start walking, keeping your torso in one straight line. Do this for one minute, pulling your belly in toward your spine. Watch the above shredmill move in action here!

Source
http://www.popsugar.com.au/fitness/How-Lose-Weight-Running-37951774