“How much sleep do I need?” This has been a long debated question and we think finally we have the answer. Keep reading for more information.
Are you a runner? Are you on social media? Both? We suspected as much. Then, you must follow these few very important rules. Keep reading for more information.
Summer is finally here and that means we have all busted out our sleeveless tops to show off our perfectly toned arms. Whoops! You mean to tell me you haven’t been working on your arms during the off-season? That’s ok, we have a few tips for how to get those perfectly toned arms. Keep reading for more information. Continue reading
We know…you don’t want to work out today. It’s been a long week and your co-workers are inviting you to a happy hour. Or maybe you stayed up too late last night working on a school project. Whatever the excuse is, we have a few reasons why you should work out for at least 30 minutes today. Want to know more? Keep reading for more information.
Last week we talked about how to fuel your body with the right food. Today, we will address how to fuel your body in another way – Water! Keep reading for more information on how much water you should be drinking every day.
Whether you are trying to lose weight, tone, burn the most calories, or feel energized, it is extremely important to fuel your body before as well as after you workout. But what is the best food to eat before and after? We have some suggestions for you. Keep reading for more information.
There are a few important aspects of living a healthy life. The first is working out – cardio, weights, etc. The second is healthy eating – low carbs, low fats, etc. But did you know about meditation? Yes! Meditation can not only boost your workouts but it will help you live a healthier life by helping you deal with stress and prevent overeating. So give it a try! Want to know more? Keep reading for more information.
The fitness journey is made up of many different aspects – equal part healthy eating, cardio and weight lifting. Yes, weight lifting. We know many people out there don’t want to, or don’t think it’s important. But we are here to tell you why weight lifting is important. Keep reading for more information.
Being fit and healthy takes more than just exercise. Diet plays a huge part in the weight loss and overall healthy lifestyle journey. There is a new study that was recently released by the Mayo Clinic that says less than 3 percent of Americans lead a “healthy lifestyle”. Want to know more about what this means and how it affects you? Keep reading for more information.
The Mayo Clinic defines people leading a healthy lifestyle as those who meet the following criteria:
- A diet score in the top 40 percent on Harvard’s Healthy Eating Index
- Body fat percentage less than 20 percent (for men) or 30 percent (for women)
- Exercising for at least 150 minutes a week at moderate or vigorous intensity
- Not smoking
Unfortunately, there were many people who don’t have less than 20 percent body fat (30 percent for women) even though they are working out. So what’s the deal? The Mayo Clinic attributes this to the food we are putting in our body and fad diets.
So what can you do to avoid this from happening to you?
- Go out to eat less – prepare your meals at home
- Ditch the processed foods and start choosing whole foods
- Veggies, veggies, veggies! They should be half of your intake at every meal
- Taking 30 minutes out of your day to exercies, even a walk, can do your body good
- Ditch the sugar-sweetened drinks and stick to water
Visit Zip Fitness for all your fitness needs! We have quite a few gym locations in the Chicago area staffed by a great group of certified personal trainers who are here to help you achieve your fitness goals. We look forward to seeing you soon!
You’ve been counting down the days on your calendar. You’ve been making plans with friends. You’ve been shopping for all the necessary attire. Spring break 2016 is just around the corner, and you want to feel like your best and most confident self when embarking on your spring break journey. All it takes is a little work and some commitment to reach your goal! Here are a few key ways to get yourself spring break ready:
Turn up the cardio
Getting your blood pumping and breaking a sweat is undoubtedly the most important step in achieving that lean and toned look for spring break. Cardio can take many forms – hitting the track, rollerblading, elliptical machines, or a friendly game of basketball – so decide which one is most entertaining and effective for you.
When it comes to getting spring break ready, you can’t really have your cake and eat it too. It’s best to avoid a high-sugar diet and lots of sweets. Reducing fat and carb intake, and replacing bad carbs with good carbs and fats like brown rice, fruits, and veggies, while incorporating a bit more protein into your diet will provide your body with the right kind of fuel you need.
Flexibility & resistance training
No matter what kind of physical activity you’re engaging in, it is absolutely crucial to stretch beforehand. Stretching prepares the body for exercise and reduces the chances of injury and tension on the muscles. Contrary to popular belief, resistance training isn’t solely for those looking to bulk up. Doing fewer reps with heavier weights will provide a toned and tighter look, so play around with the amount of reps you do to see how your body responds best.
At Zip Fitness, we want to be the health and fitness professionals you turn to when you have your mind set on reaching your goals to becoming your ideal fit version of yourself. We have multiple Zip Fitness locations throughout the Chicagoland area, so come in at your convenience and talk to our personal trainers about how you can get started. Stop by and start getting spring break ready!