If you’re thinking of starting a new fitness regime, which all massage therapists should have, use these 10 tips for beginners to make sure that you reach your goals. 

 Keep It Simple

 Those people you see in the gym running for an hour or lifting heavy weights began somewhere just like you.  Remember it’s a lifestyle and change doesn’t come overnight.  The cool thing is your body can learn to do anything you train it for.  Want to build upper body strength so your neck doesn't hurt while doing massage?  Take it step by step and you will get stronger and those little aches will go away.  In order to avoid injury, make sure you familiarize yourself with the basics first.  This is a good time to hire a personal trainer to teach you how to use the machines, show you proper form and write you an appropriate workout plan tailored to your current fitness level.  Start off with some shorter sessions and then expand your...

Metabolism.  How to keep it at peak levels is what we all want to know.  Everyone would like the metabolism of their 18-year-old self.  Food didn’t seem to affect your body as much at that age.  You may have heard about special pills, supplements or diets that can amp up your metabolism but believe it or not; exercise is the golden ticket for boosting your metabolism. Think of your metabolism as a powerhouse that converts your food into energy and propels your body from one minute to the next without missing a beat.

Factors that affect your metabolism

Multiple factors may affect how well your metabolism operates. Let’s take a moment to examine a few of the things that may get in the way of our bodies functioning at optimal levels.

Age

Studies show that with age, our metabolism begins to decline. This change often leads to extra pounds that are difficult to shed. Along with that we lose anywhere from three to five percent of our muscle mass, and we...

We all have those weeks when no exercise happens. 

Any number of things can get in the way of the best laid plans to exercise and that's OK because here are some ways to keep fit while going about your daily activities.  I got creative here so have fun with me on some of these.  :)

Stand on one leg while watering the garden

If you have a hose or watering can, outside plants or inside, you can improve your balance while watering.  Stand on one leg and if you want to take it a step further, bend forward at the waist with one leg straight behind you.  Count to 10 and switch legs while making your plants beautiful.  

Take a break from (anything) and do 5 push ups

Whether it's computer work, checking emails or watching TV you can set an alarm for every hour and when it goes off, drop and give me 5!  You could potentially get a whole lot of push ups done in one day. 

Squat while folding laundry

Squats are good for building leg strength and...

That one piece of equipment to have at home.

If I had to pick one piece of exercise equipment everyone should have at home it's the Swiss ball.  Also known as the stability ball, exercise ball, or physio ball.  These big balls are filled with air and are usually sold burst resistant.  They are heavy duty and last forever.  They are versatile and because of the rounded nature of the ball your body's core muscles are called into action while stabilizing the ball during movements.  In other words you have to balance.

There are exercises for your lower body, upper body and core all without using anything but your body weight and the ball.  Plus I think the ball makes any exercise more fun.  I've been known to "play" at the gym and make up new ways to strengthen and stretch with the ball.  The possibilities are endless but I've put together a few to demonstrate here. 

Wall Squat

This exercise is good for learning squat form or strengthening...

Mindset shift about exercise

OK, I get it.  You don't like exercise.  It's uncomfortable, you sweat and you're usually sore the next day.  As I write about different areas of fitness, the workout category is the least popular.  :)  Is this because it takes effort?  Yes.  Is it because present day humans have all the comforts of living and have fallen into patterns on non-movement?  Yes. What if I told you it's easy once your body adapts?  What if I told you your body will actually WANT the next workout?  What if I gave you the treasure map and all you have to do is have courage and follow it?  You have to find your motivation and I think I can help starting with changing your mindset regarding the word: exercise.

Play like a child

If you've ever watched a child play, especially one under the age of 6, their movements are guided by sensory feelings and curiosity.  If it feels good to jump, run or roll on the ground that's...

Shorter workouts while still getting great results! 

What is HIIT?

High intensity interval training is in it's basic form a cardio session split into short bursts of very hard work.  The goal is to pick up the intensity and give it your all for a short time.  That's the good news.  It's hard but only for 30-90 second bursts.  It's work hard, rest, work hard, rest and repeat.  When you read the benefits you'll see the appeal.  

Why is HIIT good?

High intensity exercise boosts endurance, increases metabolism, regulates insulin levels, and burns fat.  It's a fast track to getting lean.   

HIIT is known for it's calorie burn long after the workout is over.  HIIT uses the body’s reserves of energy and, after a workout, metabolism stays elevated and continues to burn calories for hours after the workout. This is due to something called the excess post-exercise oxygen consumption (EPOC) effect. With HIIT, you not only...