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Category: Fitness

Let’s Get Physical: Pumping Your Workout With Music

Let’s Get Physical: Pumping Your Workout With Music

Indeed, no matter how different we are, we all have that one striking thing in common – music. Whether it is taking us on a journey or setting the tone at a party, music is everywhere. Our connection with music runs deeper than we initially thought because it is something we listen to for fun and enjoyment. According to research, music has the power to pump your exercise. Although we often experience music in our daily lives, our brains also hear it and respond in unique ways.

Music can change our perception of how difficult our tasks are. Working out with music will allow for increased physical results without feeling like we are working any harder than usual. When listening to favorite playlist, we are distracted from exertion and repetition of our exercise so we are able to exercise harder for longer. Music-driven physical benefits are also boosted even more when you do not just work out to the beat, rather become responsible for the beat. This is evident especially when you kick a punching bag and hear its quality, intensity and precision of your strikes reflected in how it sounds. It lowers also perceived physical exertion and makes strenuous activities less physically exhausting.

Let’s Get Physical: Pumping Your Workout With Music

Below are some simple tips you can put into action to increase your endurance, burn more calories and push through even the most challenging exercise.

  • Listen to your body working – Try to turn your body into an instrument by listening to your own movements. Do take note of how your feet sound on the floor or how loud you are when you are kicking a punching bag. Try to clap your hands to make some noise during exercises like lunges or squats.
  • Synchronize with the beat – Look for the basic downbeat and try to time your movements to it. You can run to the temp of a certain fast-paced song or walk-moderately to a paced tune. Ensure that every step, move and stroke is well-timed to the downbeat to maximize your exercise.
  • Turn your fave song into an interval workout – Double your pacing and sprint every time you hear the chorus or the part of the song that repeats. This basically designs a perfect 3-5 minute interval workout. If you have a 12-song playlist, then you will have a great thirty to fifty-minute interval workout in the bag.
  • Make your body an instrument – For exercise in which you can hear your body working, you can burn more calories and stress by getting louder. Linking a sound with your move will provide your body and brain with a powerful feedback that will improve the coordination, precision, spatial awareness and timing.
Music is a good motivation if you want to stay fit and healthy. [Tweet Me!]

This is also helpful if you came from a long hiatus and want to get back on the fitness wagon. Choose songs that will keep you going and will make you enjoy your work out routine for optimum results.



Just by making some small changes, you can definitely control your eating and get fit. These small adjustments and tweaks to your lifestyle can add up to your money savings and at the same time help you in reaching your fitness goals.

Here are five practical tips that can help you stay fit and even save you money.

Be Prepared

Planning ahead and be prepared is the most important step towards making sure that you are eating nutritious foods in proper and right portions. Deciding your own weekly menu and buying in advance will arm you for success. Prepare your snacks and meals for the week during Sunday and try to portion them out in the refrigerator in the containers. You can try hard boil five to six eggs and keep them in the refrigerator for your snacks or breakfast. You can also try to grill up a bunch of fish or chicken breast and portion it along with steamed broccoli, asparagus or green beans in your containers for your lunch, dinner and snacks.

Eliminate Temptations

Go through your pantry and refrigerator and round-up all the indulgent foods. If you have opened packages or containers, then toss them out. Although it may seem wasteful and it can also feel painful to throw them away that you spent money on. However, it does not mean that you will keep this food in your home. Some cities have food banks and pantries an willing to accept unopened canned goods and dry goods. Try searching online for the nearest food pantry and find out what food you can donate. If it is out of sight, then you’ll eat less.


Avoid Emotional Eating

Stress, boredom or anger can drive you to eat less healthy foods or eat too much. If you are feeling any of these emotions, then stop and ask yourself, “Am I hungry or just looking for an emotional fix?”. Divert your attention to something helpful that will forget your emotional feeling. A short walk outside might help. Doing your hobbies or sports you love is also a great way to stay active and fit and forget emotional eating.

Fill Your Plate With Vegetables

Getting a daily recommended seven servings of healthy vegetables and fruits every day can be challenging, yet if you make sure that meal and snack includes one or two servings of fruits or vegetables, then you will be there at the end of the day. You can try filling at least half of the plate with these healthy foods during lunch and dinner. This will also help in cutting the calories without leaving you feeling hungry.

Trick Your Brain and Stomach

Eating your lunch and dinner on smaller plates can help in eating too much. Seeing a fuller plate can trick the brain into thinking that you are already eating more and feel full faster. If you are on your cheat day, there are routine that will work best and control what you eat.



Although it might be tempting to eat a low calorie diet to get fit and healthy, doing so could put you at a nutritional deficit and eventually will make it harder for you to get in shape. That is why a balanced and proper diet is very essential for optimum physical and health condition. By eating the right amount of healthy foods, you can get in the best shape possible and exercise to your fullest potential.

Defining a Balanced Diet

You will need to eat well to support your active lifestyle, yet determining what constitutes a healthy diet can be tricky. A lot of diet plans need you to give up this or that kind of foods, however restriction is unnecessary. Generally, a healthy diet consists of healthy vegetables, fresh fruits, low or non-fat dairy products and whole grains. You must also include protein from meat, fish, eggs, poultry and nuts and limit your consumption of sugar, salt and fat.

Food is Your Fuel

A right and balanced diet is important for maintaining your physical fitness because the food is simply fuel. The foods you eat has calories and these calories should be burned by your body to power all your body’s functions. According to experts, what you need is a diet that is high in healthy foods like fruits, vegetables, and whole grains. Likewise, a diet should be low in saturated fat and low in cholesterol.


Your Immune System

Eating a balanced diet can help boost or maintain the immune system, which is important for optimum physical fitness. Eating nutritious foods can boost the blood flow that is vital for the immune system’s functions. You can eat foods, which has antioxidants such as legumes, green tea or take supplements rich in zinc, iron, selenium, vitamins B and C.

Workout Benefits

Since eating healthy foods can improve your overall health, it makes sense that it can help your workout routine as well. Having the nutrition you need, makes sure that you have enough energy to perform exercise on a regular basis and get the most out of your every day workout. Just make sure that about 60 percent of your healthy diet comes from complex carbohydrates, mostly found in whole grains, vegetables, legumes and fruits. The rest of the diet should be a combination of unsaturated fat and lean protein.

If you are new to fitness and healthy eating, take some baby steps to improve your lifestyle. You can commit to spending ten minutes after every meal. Also gradually increase the intensity and the time of your workouts for several months. For example, you might progress from walking to jogging. Also take a similar approach to nutrition. You can replace your cookies with a piece of healthy fruit or try skipping the second for a healthy dinner. Drink plenty of water instead of soda. Cosmetic products such as body wraps can also help you to stay fit and get the excess fats in your body. Instead of using salt, use natural herbs or spices. These are only simple ways to get fit.



Cheat days can be helpful, especially when you are on a heavy diet. If you are eating at a major caloric deficit during the week, a cheat day can give you both from protection from hormonal disruption and psychological relief. A proper routine on a cheat day is not about a workout. You need to consider exercise throughout the day and drinking enough amount of water to make your routine during the cheat day as effective as possible.

Go Heavy

Training with your heavy weights during your cheat day can improve your muscle’s ability to absorb the carbohydrates in the hours following your exercise. Because of this, you should perform heavy some heavy sessions in the morning before you have eaten anything to ensure that the carbohydrates are partitioned in the muscles, rather than the fat stores. You can perform at least three sets of exercise, choosing weight that will allow you to finish at least five repetitions each exercise. The combination of compound movements can increase your ability to burn a higher number of calories at a high rate over the day.

Go Hard

As days go on and you are eating more and more, your early workout’s protective impact will wear off. In this stage, you are running the risk of gaining some body fats on your cheat day. To prevent this, just simply include a quick body weight session before a big meal after midday. Before sitting down to eat, you can sneak off and do at least thirty to forty wall presses or push ups. By doing this, it will open the metabolic pathways that direct the energy into the muscles, and not into your fat sores.


Keep Hydrated

It is essential that after your bodyweight and exercise routines to drink plenty of water. (Tweet Me!) Keeping hydrated over the course of the day can help you digest your food more efficient and helping to prevent that “stuffed” feeling on cheat days. You can be also be less likely to go overboard on what you are eating if you have enough water to help you feel you satisfied. Cheat days must certainly spike your caloric intake, yet you should not feel full to the point of being sick. Water will definitely help prevent you from reaching that point.

Get Caffeine

The final aspect of your routine during cheat day is to include a caffeine throughout the day. A caffeine can speed up your metabolism, which can increase the calorie’s rate burn on your cheat day. A cup of coffee after a morning workout, then a one or at least two cups over the course of the day. Not only caffeine can increase how fast you burn off the excess calories, yet this also acts as a diuretic, which means that you do not feel overfull after eating as you may otherwise. Just avoid sweetened coffee or with too much sugar. This routine can be helpful, especially if you are a college student who wants to stay fit despite the hectic schedule.



It’s time to toss away those expensive anti-aging creams. There is no need for scientific study to prove the exercise can delay aging process but if you really want scientific proof that exercise can reverse aging process, here it is. A study has shown that regular exercise can reduce the inflammation of the body that is connected to aging.

Regular exercise and pumping your workout brings several health benefits including making you look and feel a lot younger than your age. Exercise has certain mental and physical effects in your body and brain than can help in delaying aging process. Here are some highlighted effects of exercise in the body that will definitely motivate you.

Exercise Makes You Active, Happy and Stress-Free

Exercise is way better than energy drink when it comes to keeping you alive and alert. When you exercise, your body is in state of arousal which can provide you with more vitality and sense of well being.  Moreover, sweat-inducing cardio workout is one way to boost your mood and will give you that pleasurable feeling. It is primarily because of endorphins, the body’s natural chemicals that are released when you are active.  Being active can also keep you out of anxiety and worries which is the common causes of stress.

Exercise Can Make Your Skin Soft and Glowing

Exercise can lower blood pressure and improve your blood circulation. The blood is responsible in delivering oxygen and other nutrients to the different parts of the body including the skin. It is also responsible in carrying away waste products which include free radicals from working cells. Regular exercise helps in flushing out cellular debris and cleanses your skin from the inside which can result to soft, vibrant and glowing skin.


Exercise Improves Posture and Flexibility

As you age, muscle loss and bone density changes. To prevent this, you can focus on strength training which can improve muscle and bone health including in your core and spine. Regular exercise will make you stand taller and will help you straighten up your back that will make you seem younger that your actual age. Furthermore, as your age hits you, you muscles and joints becomes more fixed in place which reduce your flexibility. Workouts like stretching can help you keep or even improve your body’s flexibility.

Exercise Improves Your Sleep

A study has shown that exercise especially aerobic exercise can also give you quality of sleep.  Exercise acts a physical stressor to the body which the brain compensates by increasing deep sleep. Also, exercise reduces emotional health which can most of the time interfere with sleep. Having a regular physical activity can also provide the body relaxation and light therapy which can also improve the quality of sleep.

Exercise Improves Memory

Brain fog that comes with age can actually be reduced with the proper exercise. Exercise improves the brain in many ways for protection of the memory and thinking skills. By being physically active, you can reduce insulin resistance and inflammation and it can promote the release of new growth factors. These growth factors are chemicals in the brain that can affect the brain cells’ health in many ways. It can stimulate the growth of new blood vessels in the brain and improve the survival of new brain cells.

Exercise Increase Metabolism

As you get older, you lose muscle mass naturally that can slow down your metabolism and working out or having a physically active lifestyle can stop the continuous loss of muscle mass. Exercise provides the body a protective effect to stop the drop in your metabolism rate. Exercise preserves muscle strength to keep it healthy.  When you increase your muscle strength you also increase your metabolism rate. This means that your body can burn calories to keep you fit and healthy.

Exercise Slows Down Aging of Cells

Exercise doesn’t just make your feel younger but it actually turns off the aging process present in the chromosomes. Though exercise can’t give your assurance that you live longer but it gives you a greater chance to longevity.  A recent study has shown that regular exercise can actually lengthen the Telomeres. It is the cap that controls aging that become shorter as you age.



Almost two-thirds of the American adults are obese or overweight according to the recent study. More than half don’t meet the physical activity guidelines required by the experts. It may sound alarming, yet there are those that is able to maintain their healthy figure. So, why are some able to stay fit while others struggle to do so? Below are some healthy habits you can start to be one of those who chose to stay fitand healthy.

Follow The 85/15 Rule

A lot of fitness enthusiasts follow the 85/15 rule. This means that eighty-five percent of the time you eat in the way that will emphasize the vegetables and fruits and high-quality foods such as fish and eggs while limiting the processed ones, then the fifteen percent of the time, you can eat whatever you want. The secret is moderation. If you are eating four meals a day, that is one of your meals every two days. That is how moderation works and that is how you do a healthy diet.

Have Fun

Many physical activities does not have to be associated with drudgery. These activities can be fun if you choose to make it so. Most successful people find enjoyment and fun throughout their fitness journey. They also experiment and do all the new things all the time to stay fit. Try to look for fun with your routine. You can also pump your work out with music. Focusing on the variation and fun will keep you fully engaged with your plan.


Be Competitive

One of the greatest motivators when it comes to staying fit and healthy is competition. The latter does not necessarily mean competing with others in a bodybuilding show or a 3k race, yet it can include some of those things. However, the best competition is the one against yourself. There is a thin line between training and working out. The latter is an exercise without a concrete plan while training is goal-oriented and structured. If you just simply worked out by simply wandering around the gym with no real purpose and do some exercise that comes into your mind, then you’d likely stop being active out of the boredom or lack of results. The bottom line is, find your inner athlete within you and compete against with yourself.

Have A Healthy Lifestyle

Those people who achieve and keep up high levels of fitness aren’t interested in short-term or the temporary fixes. You will not find them dieting for six weeks just to get into a bathing suit for a vacation or that perfect Instagram selfie. Rather, they make it a permanent lifestyle and even prioritize it for the long haul. The most successful ones make nutritious eating and training a way of their lives.



As a college student, a typical schedule includes classes, studying, homework, social obligations, extracurricular activities and even a part-time job. With such a very busy lifestyle, it is sometimes difficult to find time to exercise. However, finding some time to workout can improve your concentration and focus, preventing some pounds from packing on and keeping you fit and healthy.

Your Type of Exercise

You can aim, at least 150 minutes of a moderate to intense aerobic exercise every week. Some moderate intensity exercises are brisk walking, while a vigorous intensity workout includes cycling or playing sports. Together with your aerobic exercise, you can squeeze in two or three strength training sessions every week. The strengthening sessions include exercises for all your major muscle groups such as your back, hips, chest, legs, arms and abdomen. Performing aerobic exercises can protect your heart and doing strength training can keep your bones and muscles strong. Just make sure to stretch gently before and after you exercise to improve your flexibility and prevent injury.


Your Options

Most universities or colleges, have an indoor track, swimming pool or even a fitness center available on the campus. Membership is often free or discounted for the students. Try to review first your schedule and find an extra time to fit in your exercise routine. If you don’t like doing formal workouts, then playing sports will do. (Tweet Me!) Whether it’s basketball, football, swimming and others, you can definitely benefit from it. You can also walk around the campus or bike going to your classes. Incorporate a healthy meal along with your workout routine for an effective result. Also try to break from a hardcore study session for at least thirty minutes and take a few walks or climb the stairs of your building.

Room Workouts

If your schedule will not allow you to visit a gym or join a sport, look no further than your own dorm room. While it serves as your bedroom, that space can also be your personal gym. You can clear a specific spot on the floor for jogging in place, skipping rope or using resistance bands. On your strength training days, you can do push ups, squats and lunges. You can also do some stretching exercises after getting out of bed. If you just do not like the idea of developing your own exercise routine, you can simply turn on a workout video and just follow along.

Be Motivated

With school work, cozy bed and social obligations all vying for your attention, it is easy for you to lose your motivation to workout. To help you stay on track, try to gather your friends or classmates to help you stay accountable. You can make a pact to exercise for at least 30 minutes each day. As much as possible, exercise together to increase the motivation. You can also involve your roommates in your dormitory. Having time to stay fit despite the hectic schedule is not that easy. But if you are motivated and determined to have a healthy lifestyle, then everything will work smoothly.

Time To Get Back On The Fitness Wagon With These Essential Tips

Time To Get Back On The Fitness Wagon With These Essential Tips

Working very hard during the first half of your year prepared you for your summer look. Yet if the most strenuous thing you did all summer just involved unfolding a beach chair, then you need a plan. By jumping back to where you left off last summer can sometimes lead to frustration at its best and even injury at worst. Here’s the essential tips you can do to get back to your usual routine safely.

Forget the Calendar

Setting a start date for next month or next week, may sound like a good way to continue your fitness plan, yet this simple task becomes complicated if you realize how many trips, events or holidays can get in the way of reaching your goals. Try to avoid thinking so far ahead. Just choose a day and start. The chances are, when you reach the potential obstacle, you will be already attached to your routine and not willing to cheat.

Do It Short and Sweet

There’s no need to commit and try to a 2 hour daily workout, especially when you are first getting back in the swing because you will just end up tired and over it. Try to start with ten minutes of brisk walking and go from there. Just make sure that you know the exercise you are going to do before you get to the strength floor otherwise you will find yourself wasting your time wondering what to do first.

Get Support

While posting on your social media accounts can help, the support from your friends in-person can never be underestimated. It provides a group of friends and adds accountability you can exercise with and get to know. Ask your close friends to join with you on your journey, join a cycling or local jogging club in a local workout class. It is also motivating to exercise with someone better than you for a healthy and fun competition.

Time To Get Back On The Fitness Wagon With These Essential Tips

Begin With One Thing

Try to set a single goal, get started and stick with it for a few weeks. If you change a lot of things at once about your daily routine, the you will be more likely overwhelmed and quit. Some examples of simple goals could be going to the gym at least three times a week or cutting out the wine during weekdays and going on a 30-minute of walk every day. Once you already stick with it for a couple of weeks, you can reward yourself by adding another fitness goal.

Clean Out The Kitchen

Aside from getting back into your workout groove, you will also need to take a look at reestablishing some good eating habits to help you get fit. You can start with your beverages. Clean out your fridge of all beverages with artificial sweeteners and excessive sugar and replace them with water, low-fat milk or coconut water. Then you can hit the condiments and replace your artificial flavorings with fresh herbs and others.



Eat less, exercise more. This is maybe the simplest yet effective solution in losing that extra pounds in the body. However, if this solution was very easy, then all people would be fit and healthy. There are some factors that affect and plays a major role when it comes to fat loss. So, try these tips to speed up your body transformation.

Make A Plan

Make sure that you have some realistic goals and have specific targets for the week to reach your goal.
Make sure that you do not end up being too strict with yourself. You need to balance your diet with your own workout and schedule it so that it will perfectly fit your own sched. Also find balance between reaching your own goal and enjoying your life too.

Know How Much You Eat

One way to get rid of your excess fats is to know how much you are eating. A research shows that a lot of people underestimate how much they eat and sometimes up to almost fifty percent. This results to eating unwanted and excess foods required for your daily meal. Some ways to track your meal is through phone applications like MyPlate. However, whatever apps you use, the key is accuracy and consistency.


Lift Some Weights

One of the fastest ways to burn your fat quickly is to lift heavy weights, whether you are a man or a woman. Not only it can activate your muscle fibers, but it can also increase your metabolism which rests. So, in other words, when you are lifting heavy weights, you are contributing in burning your calories at a higher rate even you are doing nothing.

Get Enough Sleep

In fact, it helps in fighting fat. Research reported that sleeping less than seven to eight hours can increase your appetite, which forces you to overeat. It can also slow your metabolism, which causes you to burn a fewer calories and lastly make your body retain some more abdominal fat. So do yourself a favor and get more rest. This will bring back your energy to properly perform your workouts.

Move More

In today’s society, we tend to be sedentary. This means, we work in front of the computers, travel by cars, and just relax in front of the television. Why not add some incidental exercises such as taking the stairs instead of the elevator or walk going to your office if it’s nearby. These simple things has a big effect and can burn calories. Adding formal activities like playing sports is also a good way to get rid that unwanted fats.

Plan Your Cheat Day

Going on a diet is really tough, both physically and mentally. That is why a cheat day is necessary in many successful diet plans. Actually, there are cheat day routine that works best. This can also provide you with the break from your own restrictive habits and at the same time will keep you satisfied while you are losing your fats.