Reasons to NOT Workout (and why they're wrong)

There are many reasons why people choose to not workout and it seems as if those reasons multiply when you talk about strength training. Strength training often gets a bad reputation, even though it is SO beneficial to your health! 

Benefits of Strength Training 

• Helps you lose weight! Strength training burns calories looong after you complete your workout. This helps you to lose more weight then just a normal cardio workout.
• Strengthens your bones- As people age, the bone density diminishes and bones get weaker. Strength training helps combat this and slow the bone density loss. 
• Helps you sleep better- Working out makes you tired, this will make you ready for bed every night! Going to bed with a body that has been worked, will make your sleep even better! 
• Makes you feel more confident- Strength training builds muscle. When you build muscle, body fat is burned. When you lose  body fat, you will not only look more fit, but you will be able to lift more and be STRONG (not bulky)!

Common Excuses (and why they're wrong)

• "I don't want to get bulky"- This is often a common misunderstanding when you here 'strength training.' People think of the HUGE body builders that they see on the magazines at the grocery store. That is NOT normal. Those people are on VERY strict diets and workout regimens in order for them to look like that. Doing strength training for 20 minutes five times weekly will NOT make you look like that. Your muscles will be more toned and you will be slimmer.
• "I don't have any equipment"- If you don't have any equipment and don't want to head to the gym, that is totally okay! There are many strength training exercises that can be done without ANY equipment! You can also do exercises with homemade weights- a gallon of milk, a can of green beans, your dog, or even your child! (Be sure not to drop those last two) Here are some ideas:
• air squats
• lunges
• push ups
• triceps dips
• tricep push ups
• burpees (everyone's favorite)
• crunches
• wall sit
• Click here for even more ideas

If you aren't sure how to do one of the exercises above, Youtube them and there are great videos on how to do those properly. 

With all of the above being said, make sure that you are having fun with your strength training! Put on your favorite music and get in the zone, find a friend to work out with and push each other, take a class that you love, try something new. Make sure you aren't dreading the workout everyday. Find something you love and working out will be much easier to fit into your day.

Week 2 of the Summer Slim Down: The Wonderful World of Water

Week one of the Summer Slim Down is in the books! We hope that this week has been helpful in getting you focused on your health journey! Remember to keep your goals in mind during the entire challenge! If you ever notice yourself starting to go back to bad habits, really focus on your goal and remember WHY you're going on this journey. Use the resources you have- reach out to your teammates! 

Week 2

This week's challenge is to drink 100 ounces of water each day! This will be difficult for some people, and easy for others. Whichever it is for you, just remember it IS doable! You got this!! 

Why are we doing this week's challenge? There are many reasons why water is just SO good for you; it helps your skin, makes you feel more awake, and makes you feel more full! When you feel full, this can help deter you from snacking on calorie packed foods! Not only does water make you feel more full, it also will make you make more frequent trips to the bathroom- making you get up and move! It's a win-win! :) 

How can you get in 100 ounces of water each day?! 

• Bring a water bottle with you everywhere!
• Track how much water you have had by putting a rubber band on the bottle every time you drink it all!
• Create a schedule- Mark on your water bottle how much you should drink by a certain time!
• Hate luke warm water? Fill your water bottle half full and freeze it! Ice cold water for hours!
• Bored of plain water? Try some of these infused waters! 
• Try and get 50 ounces in by noon
• Get rid of all of the soda and sugary drinks in your house! No access=no temptation!
• Try apps like waterlogged and daily water to track your water consumption! 
• Order something spicy- you'll need some water after eating that!! 

Remember that you can do this! It will not only help you feel better, but it will help you shed the pounds!