Fitness

Fitness Tips, Extreme Workouts, Exercise Ideas. & Nutrition Tips.

A 7-Step Process for Practicing Self-Care

Burnout is a real thing. It happens when you fill your cup too much and it overflows. It means you’ve worked too much, invested too much, given too much, been used too much and cared too much. The one thing you didn’t do enough of was take care of yourself. Self-care can save you from the turmoil of life if you take the time to do it. Practice self-care by trying the following tips.
  1. Stress Management – Stress looks different on everyone, and calming techniques are different for everyone. What calms one might actually stress another. However, some stress-reduction techniques apply to everyone. When you find yourself flustered and overwhelmed, take the time to slow down and focus on taking deep breaths. Deep breathing centers you when everything feels like it’s moving too fast.
  2. Practice Mindfulness – Mindfulness is being present to what’s occurring, what you’re experiencing and what you’re feeling. When you become present to your experience, you’re more equipped to focus on solutions to negative feelings. It allows you to embrace your feelings instead of repressing them, which can lead to the unhealthy practice of bottling up negative energy. The practice of meditation and self-affirmations can help you become more mindful.
  3. Physical Self-Care – Taking care of your body is one of the best ways to take care of your mental health. To care for yourself physically, you should turn your focus to the three tenets of physical health: eating clean and healthy, exercising and getting enough sleep. When you take care of your health, positive mental health follows.
  4. Personal Retreat – Take the time to step away from everything. More than just a vacation, a retreat gives you a break from the life that you normally know. It’s the time to relax, unplug, be unreachable and do absolutely nothing except exist and perhaps indulge. You might feel guilty for taking time away for yourself, but once you return to life refreshed and recharged, you’ll be an even better employee/boss/parent/friend/spouse/partner than you were before.
  5. Just Say No – The D.A.R.E. program in the 80s was onto something with this phrase, but this phrase can apply to so much more. Saying “no” to others does not mean you’re letting them down. It simply means that you’re choosing to not wear yourself thin by agreeing to everything that’s asked of you. It means you’re choosing not to let your cup run over.
  6. Mental Breaks – A break doesn’t have to entail physically stepping away from something that’s bringing you stress. You can shut off your brain by compartmentalizing your stressful thoughts into a place that you only visit at certain times. Take small breaks every two hours when you’re working on a long project and make it a point to not think about or discuss the project during that time. Your productivity will even improve. Go on a date with your spouse and make it a point to not discuss anything related to finances, family or other topics that create stress and tension in the home. Instead, discuss your dreams, favorite books or vacations that you want to take.
  7. Walk Away From Unhealthy Situations – If you have a relationship or a work situation that doesn’t serve you well, it’s OK to break it off. If it’s an argument or toxic debate that you don’t want to be in, you can stop participating. Don’t get riled about things that you don’t need to be angry about just because your ego wants to have the last word. It doesn’t make you a bad person for ignoring the conversation, and you haven’t lost the argument just because you went silent.
When you neglect self-care, your mental health suffers. This could lead you to becoming more easily agitated, worried, anxious, depressed, sad, angry and frustrated. Taking care of yourself is a way to provide the tools you need to get through life with ease. It’s a way to reward yourself for a job well-done. It’s telling yourself that you deserve a break. It keeps your star from burning out.

Brad Krause

Writer
Here are some self-care practices you can start adding to your daily routine. Try to do as many as you can, even if you don’t start doing them all at once. The more you implement into your lifestyle and the more frequently you practice them, the better you’ll feel.

Over 100 Motivational Fitness Quotes With Images

Are you looking for the perfect motivation quote, meme, or image? Click to find the perfect one for your day! Feel free to download, share, etc!!

How To Get Bigger Arms | Edge Fitness Arm Workout

Hey everyone! In this video it was arm day. For this workout video we decided to meet over at Edge Fitness in Deptford, NJ. As many of you know, we love to superset our workouts, especially our arm workouts. This means every time we complete a set of bicep exercises, we perform a complementary triceps exercise. It’s the best way to get the blood flowing! You can perform this workout by yourself, but it’s a tougher workout when you have partners. Pushing to the limit, less time between sets.

Don’t get hung up on the amount of weight. Feel free to reduce the weight and keep the reps high.

How To Get Bigger Arms Workout

  • Easy curl bar (20 Reps) Superset with 4 sets of Skull crushers (20 Reps)4 Sets

    Try to perform these with as little rest as possible between sets.
  • Incline curls4 Sets

    10 to 15 Reps
  • Overhead triceps extensions4 Sets

    15 to 20 Reps
  • Dumbbell curls high reps (30 Reps)4 Sets

    10 Regular Curls, 10 Hammer Curls, 10 Cross Curls
  • Triceps press-downs high reps4 Sets

    20 Reps Minimum
  • Triceps rope pulls4 Sets

    20 Rep minimum
  • Dumbbell preacher curls4 Sets

    10 to 15 Reps

Have you tried this workout? I’d like to hear from you. Make sure you like, comment, and most importantly Subscibe! Click the button below. 

The Beginner’s Guide To Gaining Weight

There is only one magic formula to gaining weight and it requires that you eat more calories than your body burns. If you are finding it difficult to gain weight despite the fact you think you eat a lot, it is possible you are not creating a calorie surplus. If you are struggling to gain weight, these tips can help you understand what may be happening.

Why You’re Not Gaining Weight

If you are naturally skinny, you may think you can eat anything you want without gaining. You may claim you have a fast metabolism or that you simply don’t digest food the way heavier people do. You may believe you are constantly stressed which can lead to weight loss or that there is some medical condition that leads you to stay thin. However, there is truly only one explanation for staying thin and that is that you aren’t eating as much as you think you are. Track your calories for one week using an app like MyFitnessPal or something similar. It is highly likely you will find that you are not gaining weight because you are eating fewer calories than you are burning.

Somatotypes: Is Your Body Type Important

Your body type does play a part in how easily you gain or lose weight. People with high metabolisms do exist and it is possible you are not gaining because you are very active. Many people who have difficulty gaining fidget more than those who do not, research indicates. If you have a small frame, you may still have difficulty gaining because your body is not built to be big. Even if you have a small frame, have difficulty gaining due to activity or your metabolism is higher than others, if you eat more calories than you burn, you will gain weight. The key is to eat more calories than you burn consistently in order to see results.

How to Gain Weight

There are several ways to increase your calorie intake in order to gain weight. You can add more calories to each meal or add additional meals. Add calorie-dense food to your diet such as dried fruits, nuts or pasta. Blended food digests easier than food you have to chew, so add smoothies to your diet. One of the best smoothies includes oats, milk, banana, peanut butter and whey protein. Just as overweight people underestimate what they eat, skinny people overestimate what they eat. Track your calories each day to see what you are consuming. Consider a fitness tracker, such as a FitBit or Garmin, to track both calories and activity each day. Add squats and deadlifts with free weights to your workout to help you gain.

  • Eat More
  • Eat More Meals
  • Eat Calorie Dense Foods
  • Eat More Protein
  • Drink Shakes
  • Track Your Calories
  • Lift Heavy (But Safely)
  • Be Consistent

The Importance of Nutrition

Eating more calories than you burn will help you gain weight, but not just any calories. You want to be sure to choose healthy options, like whole grains as well as lean meats and dairy. Start by adding 500 calories per day than you are burning. If you are not gaining as you’d like, add more calories, but do so slowly to avoid building belly fat. You need to be consistent as it is the daily average calorie intake that determines true weight gain.

You Need to Eat More Protein

Increase the amount of protein you eat each day, such as chicken, fish and eggs. Add 1 gram of protein per pound of body-weight per day to build muscle and for recovery. Some of the best protein options include steaks, ground round, chicken breasts and thighs as well as tuna, salmon, mackerel and sardines. Eggs are good source of protein as are dairy products like milk, cottage cheese and yogurt.

Top Protein Sources:

  • Steaks, Ground Beef
  • Chicken Breast
  • Turkey Breast
  • Ground Turkey
  • Tuna
  • Salmon
  • Mackerel
  • Eggs or Egg Whites

Eat More Meals Throughout the Day

Small meals are easier to manage than large meals, so aim for six to seven small meals per day rather than three. Start by waking up earlier and eating breakfast. Too often, skinny people eat nothing for breakfast which means they are getting no calories before noon. You need at least eight hours sleep, so that leaves you only 16 hours to eat each day. Start with breakfast around 7 AM, adding a snack 10 AM. Lunch should be around 1 PM, another snack around 4 PM and then dinner around 7 PM. Keep in mind these are not large, more than 1,000 calorie meals, but smaller meals that are between 500 and 700 calories.

What You Should Eat

Choose foods that are high in calories and nutrition. Although vegetables are healthy, they do not have many calories. Keep vegetables in your diet for their nutritional value and fat-burning properties, but if you want to gain weight, you also need to add foods like nuts, dried fruit, dairy, grains, potatoes, fats and meat. Try to avoid junk food even though it is high in calories. McDonald’s food is calorie-dense, but also contains significant amounts of fat, sugar and sodium. Although eating chips, cookies, fries and ice cream may add calories, it can lead to extra fat around your belly. That does not mean you can never eat at McDonald’s or enjoy a cold beer every now and then. The best rule of thumb is 90 percent quality food and 10 percent junk food.

Train Consistently

Lifting helps trigger muscle mass building in your body so you want to include lifting weights in your workout. Lifting also increases your appetite helping you to eat more. If you eat more than you burn, lifting keeps food from being stored as fat. Use free weights which are more effective and safer than machines. Include compound exercises like squats, deadlifts, bench press and rows. Always try to lift more than you did in your last workout and be sure your form is correct. Your body needs rest, so don’t do more than three full body workouts each week.

A post shared by RunThaCity (@run_tha_city) on

A post shared by RunThaCity (@run_tha_city) on

Supplements for the Skinny Guy

Blending food in liquid form helps you digest it more quickly. You can make your own weight gainer shakes by combining:

  • 100g Oats
  • 1 Banana
  • 1 tbsp Peanut Butter
  • 300ml Whole Milk
  • 2 scoops Whey Protein

Mix everything in a blender for 1048 calories, 120g carbs, 80g protein and 28g fat. Avoid processed weight gainer shakes as they are often full of sugars. If you aren’t a fan of smoothies, simply drink whole milk.

These tips and suggestions are designed for people who have difficulty gaining weight when working out. For more tips on workouts, nutrition and weight, subscribe to my YouTube Channel.

RunThaCity’s 300 Pullup Challenge: Ultimate Pullup Training

There is nothing that says you need to be big to be strong. Even if your build is thin, you can build muscle that gives you more strength. Your size is no indication of how strong you actually are. One way to build better muscle is by mastering the pullup. Some trainers say that the pullup puts smaller-framed body builders on a level playing field with those with large frames. You may be able to deadlift hundreds of pounds, but if you cannot meet the 300 Pullup Challenge, you’re not really as strong as you think.

300 Pullup Challenge

The 300 Pullup Challenge is relatively simple. The goal is to complete 300 pullups in one hour. The easiest way to do this is by breaking them down into sets of 10. Complete 30 sets of 10 in one hour and you’ve conquered the 300 Pullup Challenge. The only equipment you need is a pullup bar, which you can probably find on a local playground, music to get you moving and a pair of gloves to protect your hands. Do ten pullups in quick succession, stop, walk around for 30 seconds to a minute, then do the second set. Continue until you have completed 30 sets of 10.

300 Pull-up Challenge Workout:

Feel free to do these in any order you choose.

  • 10 Sets Of 10 Reps Wide Grip100

  • 10 Sets Of 10 Reps Under Hand Grip (Chin ups)100

  • 10 Sets Of 10 Reps Close Grip Overhand100

Pullups Keep You Honest

One of the best things about pullups is that they keep you honest. Many bodybuilders claim that a pull-up is an unfair test for larger people, but this is far from true. A 250-pound person should be able to master the 300 Pullup Challenge as easily as someone who weighs half as much. The only reason pull-ups may be difficult for a larger person is if they have excess body fat. If you find that your form is lacking or that you are having difficulty completing the challenge, you may need to include pull-ups in your workout more often.

 

Pullup Bottom
Pullup Bottom Position
Pullup Top
Pullup Top Position

Watch Your Form

Before you attempt to conquer the 300 Pullup Challenge, make sure that you can do one rep with proper form. Grab the bar tightly, keep your legs straight and brace your body as you lift with your arms to pull your chin over the bar. Your torso should not fall too far forward or backward. You want to keep your body as tight as possible. You can use an underhand, overhand or neutral grip, but be sure to come to a full extension at the bottom of each rep. You also want to be sure your chin goes above the bar at the top of the reps.

A post shared by RunThaCity (@run_tha_city) on

A post shared by RunThaCity (@run_tha_city) on

How many pull ups should i do a day to see results?

I regularly perform 5 sets of 10 as a warm up to most of my workouts.

 

Work toward the 300 Pullup Challenge once each week and be sure to give yourself plenty of recovery time between sessions. Continue working other muscles during your week, but keep in mind that pullups will work your back and biceps, so you may be able to eliminate some of those exercises during the week. For more tips on getting the most out of your workout, subscribe to my YouTube Channel.

Why You Should Include Bent over Dumbell Rows In Your Back Workout

Bent over dumbbell rows should not be something you just toss into your back workout every now and then. This type of lift offers significant benefits, something you know if you are doing one-arm dumbbell rows already. If you are not, the following will explain why they are one of the best things you can do when working out your back.

Read More

How To Improve Your Squat With Box Squats

Squats are an important part of any workout, not only building leg muscles but also quadriceps, hamstrings and calves. They also provide an anabolic aspect to your workout, improving overall muscle building.

If you have realized how important squats are in your workout, you may be surprised to learn that adding box squats can not only bring added benefits to your workout routine but it could also improve your squatting technique overall.

Read More

What are The Benefits Of Deadlifts?

Although squats are one of the best size-building exercises, the deadlift can actually build more major muscle groups and create a stronger physique. One of the main reasons the deadlift is so beneficial is the core strength it builds as your core is a critical health component.

In almost every movement, the core supports the body and deadlifting is the best way to build your core.

Read More

Scroll to top