Month: May 2020

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5 Ways To Drink More Water

5 Ways To Drink More Water

When you are planning on following a clean eating diet, one of the essential steps is to drink more water. Unfortunately, this can be a struggle if it’s new to you. Water has so many benefits – that you’ll be glad that you started this healthy habit.

Here are some easy ways to start drinking more water throughout the day.

Make it Taste Better

A big reason people don’t drink a lot of water is because while it may not taste bad, it doesn’t taste like much of anything. You can really encourage yourself to increase your water intake by adding flavoring to it. 

The most basic way to do this is by cutting up some fruit slices and adding it to the water. Lemons, limes, and oranges are great since the citrus content quickly changes the flavor of the water.

You can also use a water infusing pitcher and add fruits like strawberries, apples, and grapefruits to it.

Keep Track of Your Water Intake

Another issue with increasing water intake is that you might lose track of how much you have had. It is important that you try to have at least eight glasses of water a day or half your body weight in ounces. 

A good method for tracking water is by using the same water bottle all day and marking it somehow. For a reusable bottle, you can add a chalkboard sticker and bring along a piece of chalk with you to check each time you refill it. There are also bottles specifically meant for this purpose that make it easy to mark the bottle. 

Drink a Glass of Water With Every Meal

An easy way to remember to drink more water during the day is by filling up a glass of water every time you eat a meal or snack. This allows you to have at least 5-6 glasses of water automatically during the day. 

Not only is it good to drink water with your meals instead of unhealthy drinks like sugary juice or soft drinks, but the water can help you feel more full. It helps keep your portions down and keeps you from overeating. 

Begin and End Your Day With Water

It is also a good idea to have a glass of water in the morning when you start your day, and one at night before bed. To remember to drink water in the morning, fill a carafe or pitcher with fruit-infused water the night before and put it in the refrigerator. 

By the morning, you will be ready to have your glass of water and get your day started. At night, put a glass of water on your nightstand and enjoy the fresh drink as you prepare for bed.

Use the One-to-One Rule

When you are drinking anything that isn’t water, stick to the one-to-one rule. If you want to have a glass of juice in the morning, make sure you drink a glass of water as well. When you go out with friends and want to have an alcohol drink, have a glass of water before or after every drink you have. By doing this, you are able to drink more water even if you are already having other drinks on occasion.

You can get creative to make sure that you are getting enough water.  These are all great ideas.  Try them out and see which ones work for you and then make it a commitment to continue drinking your water daily.

Begin today and use everything we have for you at: WebFitnessClub.com

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Develop A Realistic Fitness Plan You Will Stick With

WFC Develop A Realistic Fitness Plan You Will Stick With

Develop A Realistic Fitness Plan You Will Stick With 

It’s easy to say you’re going to work out. It’s much more difficult to actually make it happen. Failed workout plans add up and eventually you give up. That New Year’s Resolution, despite your best intentions, is a bust. Here’s how to develop a realistic fitness plan you will stick with.

Step One: Identify fitness routines or programs you might enjoy

One of the biggest reasons people don’t stick with their fitness plan is because they don’t enjoy it. They may actually go so far as to say they hate it. If you hate it then you’re not going to do it. There’s no reason to torture yourself. There are many fun activities that are healthy too. Consider:

* Dance

* Martial arts

* Swimming

* Walking/Hiking

* Cycling

* Yoga

Make a list of the fun activities you enjoy or might enjoy. Look around your community for opportunities to explore or add these activities to your day.

Step Two: Find small bits of time in your schedule to exercise

The best way to make fitness a habit is to approach it realistically. Trying to exercise for an hour each day when you’ve never exercised before may be a bit too much. Instead, try to exercise for ten or fifteen minutes a day. Or if you’ve signed up for a class, then fit that class into your schedule once or twice a week. The other days, exercise for ten or fifteen minutes. Making exercise a daily habit makes it much easier to embrace permanently.

Step Three: Celebrate your success

Sometimes it’s easier to stick with a plan if you have something to celebrate. For example, after a week of successfully working out each day you might reward yourself at the end of the week. Find a reward that’s motivating and still supports your overall fitness goals. For example, you can get a massage at the end of the week. You might purchase a new fitness outfit.

Finally, consider tracking your success. When you can see what you’ve accomplished it can be extremely motivating. You’ll be able to see the progress you’ve made. Track the workouts you’ve accomplished. Track the weight you’ve lost. Consider tracking your feelings about each workout too. For example, was it easy or hard? What level of exertion did you feel? How did you feel the next day or after the workout? 

Developing a realistic fitness plan is about managing your expectations. It’s about finding something you enjoy. Track and celebrate your success. Acknowledge that every day may not be perfect or successful but over time you can and will succeed. To your success!

Begin today and use everything we have for you at: WebFitnessClub.com

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5 Ways To Keep Your Whole Family Fit

5 Ways To Keep Your Whole Family Fit

5 Ways To Keep Your Whole Family Fit

Is your family less active than they should be? Are you trying to be a good example but the family is just not following your lead? Keeping your family fit can be difficult. Here are some great tips to help you keep your whole family fit.

#1 Make It Mandatory

Getting the family out and active isn’t a choice. If you give children the option to come on a hike or stay inside and play on their computer, you know what they’ll choose. Instead, make it mandatory. Consider including the family outing with other errands. For example, go for a family hike and then go to the grocery store or out to lunch. 

#2 Make It A Family Activity

Children are much more likely to engage in fitness activities if everyone is doing it. Create regular family outings. For example, ride your bikes or walk in the park together. Go for an evening walk as a family. On the weekends, engage in larger activities. For example, go on hikes. In the wintertime you can go skiing, sledding or snowshoeing. During the summertime you can head to the pool as a family or go for a bike ride.

#3 Continue To Model Good Fitness Behavior

Children really do pay attention to what you do. When you are active they’ll be more likely to adopt an active lifestyle. When you head out to exercise, remember to keep your language positive. If your children think you view exercise as a chore, they will too.

#4 Limit Screen Time

If your television, computer and gaming systems are turned off, your children will likely be at a loss for what to do. They’ll be more likely to head outside or to engage in active play. Consider giving them a screen time allowance. They’re allowed 1 hour a day, 6 hours a week – whatever seems realistic for your family. That way when they use their allowance up, they’re done. No more screen time!

#5 Make It Fun

Remember to find activities that your children enjoy. If you love hiking and your children really dislike it, then hiking is going to become a chore. If they love playing Frisbee golf or scrambling around on the local playground, then make time for those activities. When you pay attention to the likes and dislikes of everyone, then your whole family feels recognized. They’ll have a much more positive attitude about exercise.

Getting active as a family is about changing habits. Look for ways you can get people off the couch and moving. Walk or ride bikes to the store and around the neighborhood. Go to the park. Engage in activities that everyone loves. Have fun!

Take action now and use everything we have for you at:  WebFitnessClub.com

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4 Steps To Add More Superfoods To Your Food Intake

WFC Add More Superfoods To Your Food Intake

4 Steps To Add More Superfoods to Your Food Intake

Are you getting enough variety in your diet? Most people don’t. Our bodies are designed to thrive with a supply of a number of nutrients. Superfoods are foods that contain a great amount of nutrients. They’re also probably foods that you don’t consume on a regular basis – if at all. Here’s how to add more superfoods to your daily diet.

First it’s important to understand what superfoods are. You can’t add them to your diet unless you’re aware of them. Superfoods are foods that are jam-packed with vitamins and antioxidants. Common superfoods include:

* Açaí

* Barley

* Beans 

* Bok Choy

* Lentils

* Buckwheat

* Nuts and Seeds

* Sprouts

* Blueberries

* Broccoli

* Oats

* Oranges

* Pumpkin

* Salmon

* Soy

* Spinach

* Tea (green or black)

* Tomatoes

* Yogurt

As you’ll notice from looking at the above list, superfoods are primarily fruits and vegetables. There are also some whole grains, legumes and fish. Adding superfoods to your daily diet can happen when you take these steps.

Step One: Create a menu plan for the upcoming week. Include recipes that contain your superfoods. Shop from your grocery list. Try to add a fruit or vegetable to each and every meal. Try to include one meal each week that contains fish or is vegetarian. 

Step Two: Snack on seeds, berries, and nuts. Seeds, nuts and berries make a delicious snack. You can also add them to yogurt and have a superfood snack. Berries, nuts and seeds can also be added to steel cut oats for a superfood breakfast. 

Step Three: Switch to whole grains. Change your white bread, white rice and instant oatmeal to whole grains. Enjoy steel cut oats, barley, and buckwheat instead. Eat whole grain breads and cereals.

Step Four: Add green tea to your morning or afternoon habit. You don’t have to switch and stop drinking coffee. However, if you can add green tea to your routine each day you’ll get a whollop of nutrients and antioxidants. 

Try to add one new superfood to your diet each week. You don’t have to eat all superfoods all the time. Variety is important. However, by adding them to your regular meals in addition to other fruits and vegetables, you’ll be giving your body everything it needs to stay strong and healthy.

Take action now and use everything we have for you at:  WebFitnessClub.com

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5 Factors To Consider When Setting Up A Home Gym

WFC 5 Factors When Setting Up A Home Gym

5 Factors To Consider When Setting Up A Home Gym

A home gym can be the answer to your health and fitness prayers. You no longer have to worry about paying a gym membership every month. You don’t have to wait in line to get on a piece of fitness equipment. And you don’t have to brave the weather outdoors. Having a home gym offers convenience and comfort. However, setting up a home gym can be a bit of a challenge. There are a number of decisions to make and factors to consider. Here’s what to think about when setting up your own home gym.

#1 Purpose 

What’s the purpose of your home gym? Are you looking to increase muscle strength and toning? Are you interested in improving your heart and lung function? Both aerobic and strength training are great for overall health. However, you may not have room or the budget for both. First, decide the primary goal or purpose for your home gym. 

#2 Space 

How much space do you have in your home for your gym? If you’re short on space, then something compact like a foldaway treadmill may be a good option. Other options include a spin bike, and a fitness ball or yoga mat. 

If you have plenty of room, then an elliptical or a home fitness center may be an option. You can also purchase a stair stepper or a treadmill that doesn’t fold away. 

#3 Budget

Some fitness equipment can cost a bundle. However, you don’t have to spend your life’s savings to get a nice home gym. In fact, you can get barely used equipment at your local second-hand store. Many people buy top-notch fitness equipment and then realize all too late that they’re not going to use it. You can take advantage of their mistake.

#4 Maintenance

Most fitness equipment requires regular maintenance. Before you purchase any fitness equipment, make sure you understand the maintenance requirements. For example, treadmills often need to have their belts lubricated. They also need to be cleaned on a regular basis. Most equipment is easy to maintain as long as you know how.

#5 Placement

Where are you going to place your home gym equipment? What additional equipment or items do you need? For example, many people have a television and/or stereo system in their home gym. Is your lighting appropriate? Do you have a fan or air circulation? Do you want or need a mirror to maintain proper form?

Before you purchase anything, make sure you’ve taken these five decisions into consideration. Once you’ve decided what you want to include in your home gym and you’ve evaluated space and budget, it’s time to compare equipment. Price new and used equipment. Look for brands with a reputation for quality. 

A home gym is a convenient and comfortable way to stay in shape. If you’re looking to lose weight and get in shape, consider adding a home gym. You can achieve your health and fitness goals in no time.

Take action now and use everything we have for you at:  WebFitnessClub.com

Here’s a great home gym you can order today… CLICK HERE!

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10 Keys You Should Know About Stretching

WFC-10 Keys About Stretching

10 Keys You Should Know About Stretching

Before fitness training, one must give importance to doing warm-up or stretching exercises to prevent accidents or to enhance the output during the training. There are also a number of precautionary measures and tips to serve as guidelines when doing fitness exercises. Here are some of them.

1.  To increase your flexibility and to avoid injuries, stretch before and after workout. Almost everyone knows that stretching before workout prevents injuries during the exercises, but only few people know that stretching after workout, when muscles are still warm, can increase flexibility.

2.  Hold your stretching position for more than 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop the body’s flexibility.

3.  Do not go into a stretching position then immediately return to the relaxed position, and do it repeatedly.  This is more appropriately termed as bouncing while in a position. When stretching, hold that position for several seconds, and then slowly relax.  You may do this exercise repeatedly this way. Bouncing or forcing yourself into a position during stretching can strain or damage some joints or muscles.

4.  Work slowly in increments instead of immediately proceeding to doing the hardest exercise or position.

5.  Make sure that you have stretched or warmed up all muscle groups. For some people, even if they have strong bodies, they tend to neglect the neck when working out of stretching.  Stretching the neck muscles can be as simple as placing the palm of one’s hand against the front of the head and pushing it.  Then, do the same to the sides and the back of the head. Always move slow and easy and don’t over do it with your neck.

6.  Stretch regularly to continually increase your range of movements and your level of flexibility and strength.

7.  Workout considering only your capabilities and not of others. Do not force yourself to do exercises that you are not yet capable of just because there are people who can do it.  Increase your limits slowly. Alway listen to your body. There are days when your body may be too tired that you may have to consider reducing your range of motion.

8.  Learn to rest.  Rest in between sets and stations to make sure that the body has enough time to recover its energy. Also, it is advisable that you don’t work the same muscle groups consecutively for two days. The muscles grow during the period when you rest and not when you are working out.

9.  Do aerobic exercises to strengthen your heart.  It will also help your muscles warm up before a workout. Aerobic exercises are those physical activities that use oxygen for fuel. This includes cardiovascular exercises such as jumping rope, running or swimming.

10.  Music may help you when you want to train for longer periods or to increase your intensity. Just make sure that you bring your headset with you so you won’t disturb people who don’t prefer music while exercising.

Apart from preventing injuries and increasing one’s limit, it is also said that stretching is good for a tired body and also for a stressed mind and spirit.

Take action now and use everything we have for you at:  WebFitnessClub.com