It's never too late to get serious about your health and fitness
With mask mandates lifted across the country and Summer ‘22 around the corner, gyms are great again. No more at-home workouts - we are outside. God/Allah/The Universe help us all!
If you are panicking that you have yet to meet your #summerbody goals, and want a quick fix, here’s the thing - there is no quick fix when it comes to smashing body goals. At least not naturally. Yet, if you try these fitness trends over the next couple of months, you can improve your body ever so lightly. Or, at the very least, shed annoying bloat weight.
In our last post, we shared five skin-healthy foods for your diet. Of course, superfoods like avocado and spinach were there. Add them to your diet right away! It may be challenging, but switch up your diet while you try any of these fitness trends for the most effective results. Why? Because no amount of exercise in the world can overcome a poor diet.
So, here are three easy workouts that you can try as you trek into Summer ‘22 with a healthy and toned body.
High-Intensity Interval Training
Do you remember CrossFit? Drama aside, this brand turned lifestyle probably had your favorite fitness fanatic friend in a chokehold 4-5 years ago. CrossFit is high-intensity interval training or HIIT. With HIIT workouts, you perform a series of explosive but short exercises with minimal recovery in between them. In this type of training, you burn energy - calories.
At the height of the pandemic, at-home HIIT workouts trended because there was nothing else to do but eat our way through the pandemonium. The typical HIIT workout does not require any equipment. That is good news if you cannot afford workout equipment, or a gym membership, due to inflation.
Interval training boosts your metabolism and builds your strength. A boosted metabolism increases energy, aids in losing and keeping off weight, and improves sleep quality. On the way to the body of your dreams, you need strength. A stronger body increases muscle mass, protects your bone health (i.e., you are less prone to fractures and other injuries), reduces fat, prevents weight gain, and more.
The average high-intensity interval training workout lasts from five minutes to 45 minutes. We found a simple 30-minute at-home workout that you can try every day or every other day over the next couple of months. Do this, and you can expect to see results within 6-8 weeks. Just in time for Summer!
As mentioned, you need strength to get the body of your dreams. Strength training is what it sounds like - a series of exercises that builds strength. Unlike HIIT workouts, strength training targets specific muscle groups you want to improve. Whether it’s a tighter core, firmer butt, or toned arms, choose a strength training exercise that works best for you.
A few examples of equipment-free strength training exercises include:
Mountain climbers - for this exercise, you get into a plank position, tighten your core, then extend one knee at a time to your chest. Remember to keep your back straight and core engaged as you do this exercise!
Squat jumps - start standing straight with your feet shoulder-width apart - no slouching! Then, lower into a squat with your arms extended, shoulders back, and hips lowered as close to the ground as possible. Be sure that your knees do not lean to the side or cave in while you are in a squat position. Hold the squat for 2-3 seconds, then jump quickly to your starting position.
Standing hop - for this fun exercise, stand straight with your feet together and shoulders back. Then, bend your arms at a 90-degree angle at your sides, closed into your body. As you keep your feet together, jump from left to right.
What to eat when strength training
While strength training, remember that you are what you eat! Most of us want flat tummies, and some of us want a washing board for abs. No matter your preference, know that no amount of strength training will yield the results you want if your diet consists of foods that bloat you and sit on your core. During the next couple of months, cut salt and sodium-rich foods and drinks. Those two things simultaneously bloat and fatten you. To aid muscle building, add more proteins and healthy fats to your diet when strength training.
American College of Sports Medicine recommends that you eat between 0.5 to 0.8 grams per pound of body weight daily when strength training. Examples of proteins include legumes, nuts, seeds (for vegans), eggs, cattle, and seafood. Here is a simple 20-minute full-body strength training workout that you can try daily or every other day over the next couple of months.
I am fortunate to have a natural slender, sinewy build. Thank God for genetics. Before I moved across the country, and a bit before the pandemic, I was a regular at the gym. Then life hit me. Anyway, I still like to work out where I can, but this time I find easier ways to do it in between my demanding schedule. How? Counting steps on my iPhone! As someone who prefers to walk most places, I love that Apple lets you record your health information and track your movements throughout the day. It makes me feel better about the drastic change in my lifestyle.
For busy people, wearable technology is a godsend. Take walks daily and often. I try to walk at least five miles a day. Don’t forget to wear sunscreen with an SPF of 30 or higher for days in the sun. Wherever possible, avoid elevators and escalators, and take the stairs instead. This activity regulates my blood pressure, improves oxygen flow in my blood, and keeps my joints flexible. Not to mention, a good walk clears the mind, anyway.
No matter which of these fitness trends you decide to try, remember that the best body comes from a healthy diet and adequate sleep each night, too. Even if you can’t get to any of these over the next couple of months, implement supplements. Our adaptogen Ayurvedic Supplements, The Good Stuff, are the perfect addition. With a 60-day supply, you will go into Summer feeling rejuvenated and ready for all of your paroles.
What are some other fitness trends that you like doing? We would love to hear from you in the comments below!