Tag: spare tire

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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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5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today

5 Small Changes To Start Clean Eating Today!

As you begin clean eating you might not be sure where to start or perhaps it looks too overwhelming. Let’s look at 5 easy ways you can get started making a positive change with clean eating today.

Here are the 5 small changes that will start you on your journey:

1.Take One Sugary Drink Away a Day

You don’t have to jump all in, start with small changes first. Pick one area that you want to improve on and figure out how to do it.  

For example, you could replace one juice, soda or energy drinks with water for a certain amount of time. Then once you’ve got the hang of that eliminate those sugary drinks completely.

You don’t have to get rid of all your groceries and replace everything all at once. That would be expensive and overwhelming to do. Oftentimes a major change is the one we give up on. Instead pick an area and improve on it daily until you’ve mastered it.

2. Switch from Canned Food to Either Frozen or Fresh

Frozen vegetables and fruits have less preservatives than canned. Stop buying in the canned food aisle and replace those with either fresh food or frozen.

The taste is better and you won’t lose the nutrients from either of those options.

3. Cook Your Own Beans

Beans are a great source of plant protein. They fill you up and can be added to a variety of recipes. You’ll want to start incorporating beans into your diet.

Unfortunately beans can be time consuming to cook. One of the best ways to cook them fast is with a pressure cooker. You don’t even need to pre-soak them.  

Throw them in, turn the cooker on and wait for the beep. Depending on the type of beans it usually takes about 45 minutes.

4. Eat More Fruits and Vegetables

You’ll want to buy a variety of fruits and vegetables. There are many that are easy to carry such as bananas, apples, oranges, carrots and celery.

Some will need a little bit of prep work ahead of time. What you’ll do is cut or prepare the fruits and vegetables. Then get a snack bag and put a serving in each one. Place them in the fridge in an easy and convenient place. That way when you are heading out the door you can grab them and go. It will also make it easier for you to snack on good food choices.

5. Make Salad in a Jar

You might be thinking, but they’ll get all gross and soggy before the end of the week. Surprisingly this is not true. Salads stay fresher, longer when they are put inside of a wide mouthed Mason jar. The trick is to layer them correctly.

The wet ingredients get put on the bottom and then the lettuce or spinach is on the top.  These will help you stay on track for sure.

Every new journey starts with a single step. Start with these small steps to eat clean. Don’t expect to jump in and change everything all at once. Do it slow and steady and before long you’ll be clean eating all the time.

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

There is much more great information and motivation inside WebFitnessClub Membership to assist you with clean eating. Get started today! CLICK HERE!

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Overcome Emotional Overeating With 4 Easy Steps

Overcome Emotional Overeating With 4 Easy Steps!

Discover how to win the never-ending battle with the scale!  Stop gaining weight that stays with you forever. The cause of your weight gain might be emotional overeating.

What is emotional overeating?

Emotional overeating is a complex topic, but it has essential elements that are easy to recognize.  

Emotional overeating is defined as disordered eating that is characterized by the compulsion to eat even if you’re full. It tends to be a response to negative emotions or thoughts. It’s also seen as a coping strategy for those who are under stress or who have suffered abuse. 

Food often provides comfort for emotional eaters. But the comfort is only temporary! Emotional overeating can sabotage your diet and weight-loss goals. It can also negatively affect your health. 

Luckily, there are easy steps you can take today to stop emotional overeating!

Try these strategies:

1. Figure out your triggers. In many cases, emotional overeating is triggered by an event, thought, or feeling. 

* If you can figure out your triggers, then it will be easier to take control of them and stop them from encouraging you to overeat. 

* The most common triggers are stress and negative emotions. Other triggers can be difficult days at work, fights with your family or spouse, and issues with friends or coworkers. 

* Therapy may also help you deal with your triggers. 

2. Try to eat only when you’re hungry. Teach your body to accept food only when you’re really hungry instead of viewing it as a constant source of comfort. 

* This step will take time because changing your eating habits is challenging. However, you can take small steps to make dietary modifications. Learn to listen to your body and pay attention to real hunger pangs. 

3. Create alternative plans. For example, if you know that you overeat after a difficult meeting at work each week, then plan ahead and try to prevent it. Try substituting a more positive action that also brings you comfort or reduces your stress.  

* By creating alternative plans that don’t involve eating, you will be setting yourself up for diet success.

* For example, you can plan a long walk or gym workout after work to get rid of stress.

* Instead of turning to your fridge and ice cream after an argument, you can binge watch your favorite TV shows or get on the phone with a friend.

* The key is to find other ways to deal with stress and negative emotions. 

4. Surround yourself with people who care. One of the main reasons many people turn to emotional overeating is because they feel like they don’t have a support network. Do you feel alone and isolated?  

* Reach out to family, friends, coworkers, and others for help.

* Build a strong support network around you that can help you deal with negativity and stress. Find those whom you can call or visit without worrying that you’re intruding or upsetting them. In turn, be open to offering them support, too.

* Explain to friends or loved ones about emotional overeating so they can understand why you overeat. Discuss effective techniques that can motivate you to stick to a diet or exercise plan. They can remind you of these techniques when you need help, without being authoritarian or critical, to help you get back on track. 

Emotional overeating doesn’t have to control your life. You can fight it and overcome it with these easy strategies.

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My Body Wants To Be Lean And Healthy

Affirmations: 

My body wants to be lean and healthy

My health and fitness are important to me.

I am losing any excess fat that is stored on my body. My body desires to be in a lean condition. I eat in a healthy manner that supports fitness and rejects body fat.

I am becoming leaner and healthier each day.

I enjoy exercising. I know that exercise is necessary to be lean and healthy. Plus, my body craves exercise. I feel better physically and psychologically when I exercise.

I feel vibrant and healthy after a good workout. Many people struggle to make exercise a habit, but it is easy for me. I love to exercise.

I am driven to make healthy choices. I realize that each decision I make can influence my health. I make the healthiest choice as often as I possibly can.

Being healthy is a lifestyle for me. I choose to be healthy each day.

Today, I am making the right choices to become leaner and healthier. I am eating a healthy diet and exercising today. My body wants to be lean and healthy and I am doing all I can to make that possible.

Self-Reflection Questions:

1. What would I gain by being leaner and healthier?

2. What is currently stopping me from being as fit and healthy as I want to be?

3. What are a few things I can easily change in my life to strengthen my health and physical fitness?

Get your very own PDF copy of these affirmations to keep with you and read daily…

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Top 3 Ways to Stay Motivated for Home Workouts

Top 3 Ways to Stay Motivated for Home Workouts

You just finished a long day of work or taking care of the kids. It’s about 6 PM and now it’s time to make dinner for the next hour until you finally get home to put your feet up. Chances are you may not have the time or the motivation to exercise. 

Most people in today’s busy world would find it difficult to find time to go to the grocery store for fresh food, much less working out. Taking an hour or two in the morning or evening to train hard is difficult. We just don’t have the time in our busy lives. 

However, the rise of fitness movements like calisthenics has made it easier and more accessible for all to exercise to the best of their ability in any location.

With a massive array of information online regarding exercise programs and various workouts, the most difficult component is not how to exercise but rather how to stay motivated. 

Why Home Workouts Are Difficult

Gyms are built to be spaces where people of all goals and fitness levels can gather together and motivate each other. For some, this can be intimidating, but for many, seeing others exercising and working hard can be a great source of motivation. 

In your home gym, you will not have that. For this reason, it’s important to find unique ways to motivate yourself. 

Maintaining Your Motivation for Home Workouts

When working out at home, your biggest challenge is staying on track and progressing towards your goals. 

Keep in mind that any goal that you have of building muscle or losing weight will take time. This is not a week-long event. You’ll need to stay motivated over the course of many months.

So, the big question remains: “How can I stay motivated for the long term?”

Try these motivating ideas, so you can achieve your fitness goals while working out from home: 

    1. Change it up. This is one of the easiest methods to stay motivated. If you’re continually doing the same workout (or series of workouts), you may find that you get bored very quickly. Additionally, having no variability in your training will make your progress much slower.

        ◦ Do yourself a favor and keep your mind open for new and unique workouts.

        ◦ Follow your favorite fitness trainers on social media. Chances are they will post workout routines that you can follow along with and see faster results.

    2. Grab a suspension tool. Suspension tools like a Monkii or a TRX are great ways to always have a source of fun and engaging exercise. Pushups and lunges can get boring very quickly, and suspension tools have a huge amount of online videos with exercises for beginners all the way to advanced.

        ◦ When you make the exercise fun and interactive, you’ll be more motivated to exercise and stay on track. Suspension tools can help with that!

    3. Make time. Integrate your home workouts into your daily schedule. Understandably, there will be days where you don’t want to train but having your workouts in your schedule and viewing them as an important element of your life will ensure you prioritize the workout.

        ◦ You’re more likely to follow through on training sessions when your workout time is on your regular schedule at the same time each day, or the same days each week.

        ◦ Making it a habit will get you to automatically work out without having to make the decision to do it.

Are Home Workouts for You?

Home workouts aren’t for everyone. Many people enjoy the setting of the gym and find that training at home is difficult. If you’re the type of person that can self-motivate and plan your days ahead of time, home workouts are for you.

Not only are they a great space to develop your relative strength, but training at home is cost-efficient, time-saving, and a great way to connect with yourself.

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

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6 Fitness Tips That Really Work

6 Fitness Tips That Really Work

Sorry, there’s just no way around it, if you want to get in shape you have to eat well and get a lot of regular exercise. A pill isn’t going to do it all for you. Of course, you want to optimize the results you get from your exercise routine and these exercise tips will help you do just that.

Before you start an exercise program, make sure that you talk to your doctor. This is particularly important if you’re really overweight and haven’t spent much time working out or if you have some underlying health problems. Ask your doctor what you need to do to modify an exercise routine so you can work around those issues.

Here are some exercise tips that you should keep in mind and you will get more out of your workouts:

1. If possible, work out with a friend. It is much easier to stick with a workout routine if you and your friend are doing it together. There is a certain amount of peer pressure, neither of you wants to be the undisciplined one and neither of you wants to let the other one down.

2. If you are new to working out try to find a trainer to work with at least until you get a good routine worked out. After you’ve gotten the basics mastered you can either continue to work out with the trainer (this can be another great motivator) or, if your budget is tight you can give up the personal trainer and do it yourself.

3. Do not go nuts on the cardio aspect of your workout. Many people make this mistake. They think that spending a lot of time on the treadmill or the elliptical is good, and it is, but the problem is that your body gets used to that level of exertion and eventually your results will actually go down.

4. This one goes along with number 3, do several types of cardio exercises. Don’t allow your body to get too used to a certain routine. You should change your workout routine at least every 6 weeks or so. This will really maximize your results. Another benefit of changing things up regularly is that you will lessen repetitive motion injuries that occur, you guessed it, when you do the same movements over and over again.

5. When you do weight training (and everyone should, yes, even women) don’t make the mistake of going too fast when you do a repetition.  Many people go so fast that they are actually allowing momentum to do most of the work for them. This greatly decreases the effectiveness of the exercise. You want a very slow and controlled movement. Not only will you get the most out of the exercise you will also lessen the chances of injuring yourself.

6. You may not hear this one too often, but if you are in a time crunch and you can’t really do a full workout (some cardio and weight training) and you have to pick one or the other, choose the weight portion of your workout. Weight training will also have a cardiovascular benefit and the boost in metabolism you get by weight training will last you long after your workout is over.

I hope you have found these exercise tips to be helpful. To really be successful in your workout routine, it’s important that you find something that you really enjoy doing and then just stick with it.

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

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5 Tips to Eliminate Your Spare Tire

5 Tips to Eliminate Your “Spare Tire” – Once and for All!

Is that darned spare tire hanging around? Have you tried dozens of diets and exercises only to have it persist? Take heart, you really can get rid of it and have flat abdominal and oblique areas. Here are the top five tips to shift your spare tire once and for all!

#1 Slow and steady wins the race

Most weight loss doesn’t happen overnight. In order to get rid of your spare tire and keep it off, you’re going to want to plan ahead. Keep your eyes forward toward your goal. Expecting huge weight loss right away often leads to disappointment. However, with gradual weight loss you’ll enjoy the results long term.

#2 Fat burning is a must 

The only way to eliminate your spare tire is to exercise. Tummy toning exercises will come later. First, it’s important to exercise regularly doing both strength training and cardio with each workout. Plan to spend 30-40 minutes working out, three to five times a week. The more you work out the faster you’ll see results. 

It’s important to note that if you have weight to lose in other areas of your body, you may lose it there first. Abdominal fat is often the last fat to burn away. Take heart – once you get to the point where you’re burning abdominal fat, it’ll go quickly.

#3 Calories in, calories out 

Watching what you eat is also part of a spare tire removal plan. You have to burn more than you consume. If not, you’ll gain weight rather than lose it. That’s the opposite of what you want to happen! The easiest way to make sure you’re burning more than you’re consuming is to simply track your day. Track what you eat and how long you exercise. There are many fantastic applications for Smartphones and iPods. You can also find free tracking programs online.

#4 Tummy toning 

Once that fat starts melting away, it’s time to tone those muscles. Tummy toning exercise is also core exercises. They’ll improve your posture. They’ll help your back muscles stay pain free. You’ll also strengthen your abdominals and have a flat stomach. 

#5 Avoid bloat

Some foods, and beverages, cause bloating. Bloat makes your spare tire appear bigger. It makes you feel uncomfortable too. Sugary foods cause bloat. Too much salt causes bloat, too. Drink water. Eat lots of fruits and vegetables. Add whole grains to your daily diet too. A diet rich in fiber will help keep bloat at bay. 

You don’t have to live with a spare tire. With the right mindset and a dedicated plan you can get rid of your spare tire forever. A simple plan that addresses eating right and working out will help you keep your spare tire off for good.

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