Posts tagged weight loss

Our Favorite Winter Activities

The winter season can always be a tough one to stay motivated with your fitness routine. You feel stuck working out inside at the gym due to the weather and short days. This winter we want you to fight the urge to give up and lose some motivation. Just because it can be cold outside it doesn’t mean you still can’t get your workout in outside. The best part of outdoor winter activities is that they are all a great way to spend the day with your family and friends. Below are Fullbars favorite outdoor winter activities that you should try this season.

• Skiing and Snowboarding- Recreational snowboarding can burn 260-300 calories PER hour while more vigorous skiing and snowboarding can burn up to 1,260 calories PER hour! Great total body workout!
• Snowshoeing- Snowshoeing is a great low injury risk activity and is a great way to explore the winter outdoors. On average a person can burn up to 300 calories per half hour of snowshoeing.
• Sledding- 470 calories can be burned per hour. The calorie burn depends on the steepness of the hill and how many times you are running up the hill.
• Shoveling- 225 calories per hour. The calories burned also depends the amount of snow accumulated. This is also a great arm workout!
• Ice Skating- Average amount of calories burned for a half hour is 250
• Have a snowball fight- 160 calories per half hour.

Calories burned for each exercise is a rough estimate based on a 150lb person. The calorie burn can also vary depending on the intensity done with each exercise. 

Remember just because the weather is starting to get colder it does not mean you that you can slack on your fitness and workout routine. Change it up and try one of these activities above. You won’t even feel like you’re working out with all the fun you will be having!

The Perfect Workout Playlist

Sometimes the difference between a great workout and a poor workout is the music you have on your IPod. The music you play during your workout should help keep you motivated and entertained through your workout. Below we made a killer 40 minutes play-list that has a little bit of everything for everyone to enjoy during their workout.

Warm-Up song: Feel Again- One Republic

Some Nights- Fun

Good Time- Owl City and Carly Rae Jepsen

Blown Away- Carrie Underwood

Live While We’re Young- One Direction

The One That Got Away- Jake Owen

Die Young- Ke$ha

Glad You Came- The Wanted

Without You- David Guetta and Usher

Born This Way- Lady Gaga

Cool-Down song: Storm Warning- Hunter Hayes

Try these tips for an even better workout:

• Increase your pace during the chorus of each song
• Switch the pace after each song. Pick up and slow down
• Stay hydrated
• Fuel your body before and after your workout with a Fullbar
• Stretch before and after your workout to prevent injury

Benefits of Stretching

When it comes to stretching and working out there are two types of stretches to complete. Dynamic stretching should be done at the beginning of your workout because it helps warm up the muscles and relax them without relaxing your muscles too much. Static stretching should be conducted at the end of your workout. Static stretching is more common than dynamic and is completed when you are stationary and stretch one specific body part at a time. Dynamic stretching on the other hand is conducted by having constant movement and avoiding standing in one place for too long. Common exercises done with dynamic stretching include:

• High Knees- Get knees up to your chest while walking or jogging at a slow pace
• Jumping Jacks
• Butt Kicks- While slowly jogging kick your feet all the way back to your butt
• Skipping
• Lunges

Common exercises for static stretching include:

• Stretching of your quadriceps: Curl your right leg back and grab the top of your foot with your hand. Hold for 15-20 seconds and switch legs.
• Arms and Shoulders: Raise your right arm in front of you and wrap it around your left shoulder. Allow your arm to rest on your left shoulder blade while your left arm reaches up and grabs your right elbow. Slowly push elbow down holding for 15 seconds and switch arms.
• Back: With feet shoulder length apart and a flat back place your hands on your waist. Slowly rotate to the left side as far as you can comfortably go. Stretch for 15 seconds and switch sides.
• Toe Touches: With feet at shoulder length apart slowly roll upped body downward while having a slight bend at the hips. Extend your arms and reach for you toes without bouncing for 30 seconds.

Next time when you decide that you do not feel like stretching and would rather just be done with your workout remember that stretching holds many benefits including:

• Decrease chances of sustaining an injury
• Increase flexibility and range of motion
• Better circulation: Which leads to quicker healing of muscles and your muscles receiving more nutrients
• Pain Relief
• Improved Posture: Tighter muscles leads to a poor posture. Regular stretching helps improve back alignment resulting in better posture
• Relaxation

Along with stretching it is always important to fuel your body the right way before and after your workouts. Aim for foods that have a proper balance of protein and carbohydrates. A great pre and post workout snack is on of our Fullbar products.

How Much is Too Much?

For some people there is no better way to start the day than with a cup of coffee or something with caffeine to help them kick start their day. For others it’s when the afternoon slump hits and they need something to help them get through the rest of their day. While the occasional cup of coffee is good for a person the amount of caffeine that many people are consuming these days holds more problems than benefits.

Dangers of caffeine

Caffeine is a drug known as a stimulant that causes your adrenalin to increase. In small doses caffeine is beneficial but when a person drinks too much caffeine they are putting themselves at harm. Drinking an excess amount of caffeine a day can lead to overdoses and insomnia. In the long term too much caffeine can also lead to stomach ulcers as well as depression.

How much is too much?

Over 500mg a day of caffeine can lead to addiction, anxiety and hallucinations. If a person were to drink 5 or more cups of coffee they can be putting themselves into danger of a caffeine overdose. To consume 500mg of caffeine a day one would have to drink at least 14 diet cokes, 5 cups of black tea or take 2 bottles of the energy shots.

Benefits of Caffeine

While too much caffeine can be dangerous, small amounts of caffeine hold great benefits to one’s health. Caffeine can help increase alertness and fight off headaches. Caffeine can also help fight off diseases such as Alzheimer’s and Parkinson’s disease. When consuming caffeine aim for 200mg or less over the course of the day. This is equivalent to 2 cups of strong black coffee or a 12oz cup of black tea.

Which caffeine drinks are better than others?

When drinking a beverage with caffeine some drinks are better than others. For instance black coffee or tea are better then soda and soda is better then energy drinks. Coffee and tea are both natural drinks while soda contains chemicals. Energy drinks should be avoided at all costs due to the high amount of caffeine and sugar as well as the other chemicals that are added to help make the drink.

How can I gain energy without the caffeine during the day?

There are many different ways to gain energy throughout the day without guzzling down caffeine fueled drinks. Taking a brisk walk or even going for a full workout are great ways to get some energy. Drinking water can also help rebuild energy because you may just be dehydrated. Enjoy a protein filled snack such as a Fullbar. Eat smaller more frequent meals during the day or even try going to bed just twenty minutes earlier the night before.

The Importance of Sleep

 We all know that sleep is important and is needed to help us function day in and day out. However, many people are not getting the right amount of sleep each night causing them to be more at risk for weight gain and sleep deprivation. Work functions and social engagements can and often get in the way of a proper night sleep. However a person needs to treat their sleeping regime almost as strictly as they do their eating and exercise programs.

How many hours of sleep do I need a night?

The amount of hours of sleep a person needs a night can vary from person to person. On average people needs at least 8 hours of sleep but some people may require more. When knowing how much sleep you require listen to your body’s needs.

Benefits of Sleep

Getting a good night of sleep does more for your body than just re-energizing you for the next day. Chronic sleep deprivation can ultimately lead to weight gain. This is because lack of sleep can affect the way our bodies store carbohydrates, fat and proteins. In the long run this will hurt your metabolism and result in a slower metabolism. Proper sleeping patterns also leads to a healthier immune system, sleep deprivation can affect how your body can fight of diseases such as cancer. Finally lack of sleep can also play into your mood. Sleep deprivation can cause you to be irritable, impatient and not enjoy the thing you usually do enjoy. This can include exercise, if you do not sleep enough you will be less inclined to exercise and follow your fitness regime.

How can I make sure I get enough sleep at night?

One of the best ways to make sure you get a proper amount of sleep each night is to have a set time that you are in bed with your lights off. At that set time make sure you have turned off all electronic devices such as computers, TV’s and phones. The brightness from the screen from your electronics can disrupt your sleeping pattern.

Avoid sugary items and caffeine at night. The sugar and caffeine can be one of the causes of keeping you up at night. If you are craving something sweet after dinner reach for a piece of fruit instead of candy or ice cream. Avoid drinks with caffeine such as coffee, soda and some teas. Try and stick to water at night because its hydrating and contains no caffeine.

Having a healthy diet and regular exercise program can also help promote better sleeping habits. Subscribe to our monthly newsletter on new recipes to try as well as monthly fitness tip!

How to Not Go Overboard this Holiday Season

 Now that October and Halloween have come and gone, we are officially entering the true Holiday Season. With that said, the Holiday season is one that is fueled by food and lots of it! The Holiday’s are filled with family, friends and many parties. That also means a lot of foods high in fat and unwelcoming to your waistline. In order to enjoy the season with your family and friends there a are a few small steps to follow in order to not overindulge.

1. Plan Ahead

Know what parties you are attending and plan what you will and won’t eat at each one. For example, have appetizers at one party and sweets at the other. You can enjoy both types of food but just not at every party. When bringing a dish to parties bring one that you know is a healthy option and won’t hurt your weight-loss. Eat something filling before you go to the party so you are not starving and go food crazy. A great way to plan ahead is to enjoy a Fullbar before the party.

2. Enjoy your vegetables

When heading over to the food tables at parties reach for the vegetables first. Not only will you be getting a serving of vegetables in but you are also filling yourself up leading to you being less tempted to grab heavier foods.

3. Watch the alcohol

Yes, you can enjoy a glass of wine or two at a party. However, make sure you do not go overboard with drink too much. Instead after enjoying a drink switch to water or another non alcohol related drink that helps keep you hydrated and full.

4. Keep up with your exercise

Make sure to keep up with your fitness regime over the Holiday Season. You need to stay focused and disciplined during the season. For instance on Thanksgiving morning start your day off with a good workout at your local gym or going for a run around your neighborhood.

5. Is it okay to overindulge?

Yes. It is okay to overindulge during the Holiday Season. However, it can’t happen every day and at every party. If you know you are going to eat a lot on Thanksgiving Day then do it and enjoy it, but stay on track the days before and after Thanksgiving. This means eating lean, healthy and working out before and after Thanksgiving.

The Holiday Season can be a nerve wrecking one for those of us trying to lose weight, however if you can follow these five steps you will be able to enjoy more of the Holiday and spend time with your family and friends!