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10 Tips for Overcoming Setbacks10 Tips for Overcoming Setbacks

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Tip #5: Do not starve yourself.

Giving in to an occasional craving doesn’t have to put an end to your fitness gains. Health professionals suggest thinking of your eating plan over the course of several days. Small adjustments in eating and exercise after a high-calorie encounter can quickly put you back on track to reach your weight loss goal. Here are 10 steps to keep you moving in the right direction.

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8 Ways to Celebrate Your Weight Loss8 Ways to Celebrate Your Weight Loss

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celebrate weight loss

Rewards are an important part of fitness, and the National Institutes of Health suggests creating a frequent reward system for successful weight loss. Don’t stick only to the numbers on the scale. Meeting your regular exercise goals and cooking more healthy foods are equally deserving of rewards. Food rewards can undo your weight loss efforts so choose those that align with your new healthy habits. Here are a few calorie-free ways to celebrate!

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Weight Loss: What to Expect When Getting StartedWeight Loss: What to Expect When Getting Started

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weight loss map

The steps for successful weight loss appear simple: burn more calories than you consume and you will lose weight. But what happens if you don’t get the results you hoped for? How will you handle a lack of motivation and burnout? If you know how to respond to weight loss obstacles, they will be less likely to get you off track. Begin your journey well-informed, and you will be ready to tackle anything that stands between you and your goal.

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Ways to Stay MotivatedWays to Stay Motivated

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Ways to Stay Motivated

Motivation fuels your desire to make the small changes necessary to reach your long-term goals. The sources for your motivation may change and at times it can feel like it’s disappeared completely. When you hit a low point, it’s important to find ways to stay motivated.

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Create a Balanced Fitness PlanCreate a Balanced Fitness Plan

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Create a Balanced Fitness Plan

Improve Your Nutrition

Reducing your calorie intake will help you lose weight, but it is only one part of healthier eating. Nutrition must be a priority to give your body the fuel it needs. Eat meals and snacks that are balanced in protein, carbohydrate, and healthy fat. Include a variety of plant-based foods to increase your intake of dietary fiber and phytonutrients that protect health.

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How to Increase Your Workout IntensityHow to Increase Your Workout Intensity

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How to Increase the Intensity of Your Workout

Increasing exercise intensity means you will burn more calories and improve cardiovascular fitness. You don’t have to change your entire program. Making a few simple changes can quickly increase the intensity of your workout.

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Make the Holidays More ActiveMake the Holidays More Active

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Make the Holidays More Active

Your activity level during the holidays could be the difference between maintaining your weight and gaining unwanted pounds. The more you move, the more calories you burn. Taking advantage of every opportunity to make the holidays more active will help you reach your fitness goals.

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Training the TricepsTraining the Triceps

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Training the Triceps

The triceps are the muscles that extend along the back of the upper arm. Exercises that effectively train the three main areas of the muscle are essential to strengthen and tone it. Training these muscles does not require a big time investment, and there are many exercises that require no equipment. The American Council on Exercise conducted research to evaluate the most effective triceps exercises. For the best results, include these moves in your training plan.

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Burn Calories in 10 MinutesBurn Calories in 10 Minutes

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Burn Calories in 10 Minutes

When life gets hectic, exercise is usually the first thing we scratch off the to-do list. Yet this is the time when we need exercise the most. It helps to ease stress and burns the extra calories from a mindless meal or unplanned snack. Don’t give up on exercise all together. Breaking your workout into short sessions that you squeeze in throughout the day adds up. While 30 minutes of exercise daily is recommended to improve health, a vigorous 10-minute session can blast calories and keep you on track when life gets crazy.

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5 Areas You Forget to Train5 Areas You Forget to Train

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Areas You Forget to Train

Calves

Strong calves support running and walking, but they are often skipped to focus on exercises like squats and lunges. You can easily incorporate calf work into your current exercise routine. Place your hands on a wall for balance, stand on one foot, and alternate raising and lowering the heel. Try 12 repetitions and then switch legs.

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