What to do at the gym

So this is a question that I get asked a lot, what to do at the gym?

Do I do running?

 Do I do weights?

I thought I would start by telling you what I do at the gym..


Warm up.. 

This involves cardio, I like to either jog for 5 minuets or go on the elliptical.
The time changes depending on how I feel.

Then...

I always like to change it up, I don't like to do the same thing all the time but often I run for about 10 minuets alternating pace.


After..

I go and do weights, now if your a woman and scared of doing weights because your worried you will 'bulk up' don't worry...you won't. Doing weights can help strengthen bones and muscles and can help you looking toned and fantastic!

Shortly after...


I do core, everyone wants abs! I do sit ups for about burst of a minuet with half a minuet rest imbertween. These are great, but they take are a slow burner. To get a sudden burn I recommend crunches!

To finish..

I do a little more cardio. A bit on the bike or elliptical to get my heart going. When I finish this I do some stretches and then I am done!





So if you want to loose weight...


Do cardio. This is a brilliant fat burner! Running I think is the best but elliptical isn't slacking! These are great as an interval training tool for a killer workout. Alternating pace is great because it keeps you entertained and makes your body work so hard! You could always do a steady run for a good workout as well.

If you want to tone up..

Still do cardio but do more emphasis on the weight machines or free weights. These can help you get the muscles you want. Focus on an area that you want toner and then think of an exercise that particularly burns that area..Then, your good to go!


If you want to build endurance..

It depends on the type of endurance, muscle endurance is different to cardiovascular. To build endurance you need to do that activity for a long time so bare that in mind! To mix things up try different types of equiptment! This can help with boredom.

I hope that helps you with what to do at the gym, if your not a gym person..their is so much stuff you can do at home.

Checkout..what's in my gym bag? http://behealthy2behappy.blogspot.co.uk/2013/08/whats-in-my-gym-bag.html

Elliptical trainer..the facts.http://behealthy2behappy.blogspot.co.uk/2013/08/eliptical-trainer-better-than-running.html

8 day ab challenge. http://behealthy2behappy.blogspot.co.uk/2013/08/8-day-ab-challenge.html

Low fat vanilla milkshake. http://behealthy2behappy.blogspot.co.uk/2013/08/diy-low-fat-vanilla-milkshake.html

20 Reasons to Lace up and Get Out Running

We all need motivating sometimes to get out and get exercising. We know we will feel much better once we have finished so here are 20 reasons why you should go out and run!

1. Teaches you discipline, keeping you focused.
2. That high you get when you have finished a run! The endorphins are kicking in. It's a priceless feeling and gets you pumped.
3. That PB (personal best) feeling when you have put the wok in and it's paid off..
4. Feeling like you belong to a club. Being a valued member to a club is a great feeling! You will also get to make many new friends.
5. Your body is great, you have a toned body after regular runs. You deserve to show it off!
6. You can afford a little treat..you won't need to worry if you ate a brownie because you know you'll just burn it off.
7. Free, now technically you need trainers and all the clothes but it's the cheapest sport because you don't need excess equipment. 
8. Joy of exploring, whether it's out on the trails or through the streets you can see new places you wouldn't of seen before.
9. Can replace a harmful habit. You can now make running your habit not something dangerous for your health.
10. Medals aren't just for Olympians. Finishing a race is enough to get you a medal, the pride of hanging up all your medals so everyone can see.
11. Get more kip, studies have shown running regularly can help reduce your time getting to sleep by a half.
12. Strong bones, many people think that running weakens your bones. On the contrary! 
13. You can do it in any weather, yes you may like it in the sun. But in the rain, it's still an adventure.
14. You don't need to learn rules, you just put one foot in front of each other. It's that simple.
15. You can compete in fun runs for charity or marathons. Or any distance, to raise money for people in need and get a feeling of pride.
16. Make friends, either at clubs or seeing them out regulaly. You will make many of friends just by getting active.
17. Gives an excuse to buy new clothes. "Well I need this to go for my run next week" 
18. Ultimate stress reliever. If your having trouble at work, lace up and get out!
19. You get out what you put in. Simple as!
20. Last one. The most obvious, it will do wonders for your health!

So there you go, 20 reasons to go out and run! Hope this inspires you. If you have anymore send them in the contact form! 

Good Luck and Lace Up!

Setting Goals the Right Way

So, we all have goals. Some may be more formal others just a small one at the back of their minds. We don't need to be aiming to go to the Olympics or anything like that, just maybe to get healthier by the wedding coming up or anything you want. You may of heard of setting goals called SMART GOALS, they are very strategic and too complicated for me so I thought I would find the do's and don'ts for goal setting.

Do's:

-Decide the end goal of what you want to achieve, what is the final achievement?

-Think of how you would be able to achieve your goals, do you need equipment?

-Set mini goals, if your end goal is long, break it up so it's more manageable! 

-Be specific, don't say "I want to eat more fruit!" It has to much wiggle room!

-Track your progress, whether it's weight or maybe the more energy you have.

-Reward yourself, after you have achieved one of your mini-goals give yourself a treat this can help to keep you motivated.

-Make sure your committed, don't do anything your not passionate about.


Don't:

-Be down if you feel yourself reaching a plateau (stage of not improving) the progress slows down after you start.

-Obsessively check your progress, instead of weighing yourself everyday check more like 1-2 times a week. 

-Think you will never fail, now no matter how hard you try you will fail at some point but it's how you bring yourself up from these failures that matters.

-Set too many goals. You can have many mini ones to achieve a big goal but don't have many separate ones. This could force you to loose focus and not achieve any.


 Stay focused and Good luck!



Thank you for reading my blog post, I hope this helped some of you. If you have any questions, leave them in the contact form and they will either go in my FAQ or I will contact you directly.