Should You Eat a Banana Before or After a Workout?

banana before or after workout

Bananas are the perfect food for working out. But often, the questions come up of whether it’s better to eat bananas before working out or after working out. 

In actuality, there is no right or wrong answer to whether you should eat bananas before or after you work out because there are great benefits associated with eating bananas before a workout as well as there are great benefits to eating bananas after a workout.

It all comes down to how you want bananas to aid in your exercise efforts.

In general, the benefits associated with eating bananas before a workout can help improve workout performance. The benefits of eating bananas post work out can help with post-workout recovery.

Therefore, if you primarily want bananas to aid in your workout performance, you will eat them before your workout.  If you want bananas to aid in your post-workout recovery, you will eat them after a workout.

Also, no rule says you can’t do both eat bananas before and after you work out.

However, like any food, you don’t want to overindulge in bananas. Because if you overeat any food, you will overload on the calories and nutrients that that food provides.

A good number to stop at would be 2 or 3 bananas a day.

Below are the benefits associated with eating bananas before and after a workout.

As you read you will see that some of the very things that make bananas beneficial to eat before a workout also make them beneficial to eat after a workout.

Benefit of Eating Bananas Pre-Workout:

1. Provide You Longer Lasting Energy

Bananas can be a great food to eat before a workout session because they can provide longer-lasting energy, which can help keep you energized through a workout session so that you get the most out of it.

The reason bananas can provide longer-lasting energy has a lot to do with their sugar and fiber content.  Sugar provides energy. Fiber slows down the body’s ability to absorb sugar. So instead of getting a quick sugar rush of energy, the energy is delivered at a slower, more subtle pace when you eat a banana, and therefore the energy lasts longer.


2. Glycogen Store

The body stores energy in many ways. Glycogen store is when the body takes glucose from carbs, converts it to glycogen, and stores it for future use. It is primarily stored in the muscles and liver. It’s the body’s go-to energy source once exercises reach a certain level of intensity. Studies have shown that a high percentage of energy comes from glycogen stores once physical activity reaches a certain level of intensity and the body needs more oxygen.

Also, studies have shown that there is a direct correlation between glycogen and how long you can exercise at a certain intensity.

This means it’s always good to have your gas in the tank in terms of glycogen storage. Eating bananas helps ensure that you have stored energy.


3. Fill You Up 

Bananas can fill you up at relatively little calorie expense. As a single banana can be very filling and contains only 105 calories.

That makes bananas a great option if you’re working out to lose weight and looking for food that can keep you full while you work out that is also low in calories.

Banana’s ability to fill you up at relatively little calorie expense has a lot to do with its water and fiber content. As water and fiber can be very filling to consume, and water has no calories, and fiber has almost no calories. Bananas are made up of 83 percent water, and a single banana medium-sized bananas (7 to 77/8 inches) contains 3 grams of fiber.

Contents in bananas that do have calories are found in minimal amounts; therefore, as a whole, bananas are a low-calorie weight loss-friendly food.


4. May Help Prevent Cramping

Cramping is often caused when muscles aren’t contracting properly. Potassium is the mineral used to help send electrical signals that help muscles contract. When you exercise, potassium is lost as it is sweated out. That is why getting plenty of potassium in advance of working out can help prevent cramping.

Helping to prevent or mitigate cramping in the first place will ultimately speed up the post-workout recovery on the back end.


Summary of Eating Bananas Pre-Workout

Eating bananas before working out can help you from going hungry when working out, help keep your energy levels up throughout the workout, and help prevent cramping while working out.  All these benefits can help with your exercise performance.


Benefit of Eating Bananas Post-Workout:

1. Relatively Low Calories / Can Help With Post Exercise Hunger

Bananas can take care of post-exercise hunger, and at about 100 calories single banana is relatively low in calories.

Therefore, if you are working out to lose weight, eating a banana after your workout will help take care of your post-exercise hunger without adding back on a lot of calories that you have worked so hard to lose.

Bananas’ ability to be filling and yet low in calories has a lot to do with their water and fiber content. Many studies have shown fiber to be weight loss friendly (1)(2)(3), and many studies have shown water (4)(5)(6) consumption to be weight loss friendly.


2. Can Help With Post Exercise Fatigue

After a hard workout, you may feel exhaustion and fatigue, and you may feel like your energy is totally zapped. Bananas are a great food to take of post-exercise fatigue.

And as just mentioned, bananas are low in calories, so when they help with fatigue, they do so at little calorie expense.


3. Can Help Replenish Electrolytes Helping To Reduce Post Work Out Cramping

As mentioned earlier, bananas can help reduce cramping during a workout. However, cramping is not something that you have to worry about during a workout. It can also be a problem post-workout as well.

As mentioned before, the body uses electrolytes to generate electrical impulses (ib) for doing things like contracting muscles. Working out can deplete a lot of your electrolytes which can cause post-workout cramping.

Bananas can help replenish the body with two important electrolytes, which are potassium and magnesium.


4. Good For Protein Shakes

A protein shake can be perfect food to consume to after a workout.

Made correctly, a protein shake can fill the body up by taking care of hunger and replenishing the body with some much-needed nutrients while being enjoyable to drink. Bananas can make a great addition to a protein shake. Adding banana to a protein will give the protein drink a fruitier, sweeter, and more colorful taste.

Bananas don’t just complement protein shakes from a taste standpoint; they also complement protein drinks from a nutritional standpoint. The two important things the body needs after a workout are protein and carbs. Protein helps with tissue repair, and carbs can help with replenishing glycogen stores as already mentioned, once exercises reach a certain level, a lot of energy comes from glycogen. However, the body doesn’t store glycogen in large amounts in glycogen store.

Protein drinks are a great source of protein, and bananas are a great source of carbs, so when you blend them, you give the body some of the nutrients it needs to most: protein and carbs.


Summary of Eating Bananas Post-Workout

Bananas are great post-workout because they serve as a low-calorie, filling, and healthy food that will help the body recover, rejuvenate, and replenish after a workout.






To learn ways to make exercising fun click here:


Sprinting For Weight Loss: Why Sprinting is Beneficial, How Many Calories Can You Burn

sprinting for weight loss sprinting calorie burns

Sprinting can be a very effective way to lose weight.

Why Sprinting Is Great For Weight Loss

Calories are units of energy that we gain through food consumption and expend or burn through physical activity.

To achieve weight loss, you have to consistently burn more calories than you consume.

Doing high-calorie burning activities like sprinting can help you burn more calories than you consume.

When you sprint, muscles throughout the body have to move at a very fast pace; such movement requires a lot of energy leading to a lot of calories burned.

How Many Calories Does Sprinting Burn?

Based on your weight sprinting for 30 seconds can burn between 8.25 to 12.21 calories.  

So doing several intervals of sprinting can lead to a lot of calories burned, and if you add calories that you burn sprinting on top of the calories you will regularly burn throughout the day just by doing your regular day-to-day activities, it can really add up.

There are various studies that indicate that you can burn various amounts of calories sprinting.

Additional Reasons Why Sprinting Is Great For Weight Loss

Sprinting doesn’t just cause weight loss directly through the act of sprinting itself. Sprinting can contribute to weight loss and also the appearance of weight loss in other ways.

• Can Create EPOC

Sprinting is not just great at burning calories while you’re exercising it can burn calories post exercise as well.

EPOC or (Excess Post-Exercise Oxygen Consumption) is a recovery process that the body goes through after exercise.

Sprinting is the type of activity that can push the body to such an extent that it needs recovery time.

Because sprinting is the type of exercise that has the body working at a very high intensity, it can generate a strong epoc effect.

•Can Help Tone Certain Muscle Groups

Often when people think about losing weight, they think just about burning calories. However, it’s also important to tone muscles.

Because if you focus only on burning calories, you will lose weight, and you can have a thinner frame, but it can still be soft.

What’s going to give you a thin frame with a firm body will be if you not just burn calories but also develop lean muscle. Exercises like sprinting will help you accomplish both things as they burn calories and develop lean muscle.



The notion that sprinting is great for weight loss is not just a belief.  There are studies that show a correlation between regular sprinting and weight loss (1)(2).


How To Sprint For Weight Loss

An effective way to do sprint workouts is in intervals. Where you sprint for a brief period of time, take a brief rest break where you do a lower intensity activity like walking, jogging, or come to a complete rest, recover + recharge, and sprint again.

For example, sprint for 30 seconds, then take a break for 1 minute (where you walk, jog, or come to a complete stop), and then sprint for another 30 seconds.

You can do this in several intervals.




Jumping Jacks: Health Benefits, How To, Risk

Jumping jacks is an exercise that provides so many benefits to the body and one the best things about jumping jacks is that you do them from the comfort of your own home.

Health Benefits of Jumping Jacks

1. Burn Calories/Promote Weight Loss

Calories are units of energy, and when perform jumping jacks, you are moving the entire body in a constant motion which requires a lot of energy, especially if you’re doing jumping jacks at a fast paste.

The amount of calories that you burn can really add up depending on how many you do. However, you don’t want to overwork the body. It’s very important to be aware of physical discomfort.


2. Very Convenient

Performing jumping jacks allows you to get a real workout while staying stationary in one spot so that you can do this exercise in the comfort of your own, and it requires no equipment.


3. Can Benefit Cardiovascular Health

Doing jumping jacks can be beneficial to one’s heart health. The nonstop repetitive motion can get the body working into an extra gear.  You see the heart is a muscle and exercises like jumping jacks help strengthen this muscle so it works more effectively.

Mass of the heart has been shown to increase because of exercising (1).


4. Great For The Bones

Certain physical activities will cause the body to adjust to become more equipped at doing that activity. For example, if you do heavy weightlifting, the body will grow muscles so that it can be more equipped for doing heavy weightlifting.

In the same way, when you do various high-impact activities like jumping jacks, the body will make your bones stronger so that you are more equipped to do high-impact activities by reinforcing them (increasing bone density).

Numerous studies have shown that high-impact activities can increase bone density. (2)(3)

There are studies that show how jumping exercises, in particular, can help with bone strength (4)


5. Great For Keeping You Shape

Jumping jacks is a full-body exercise, and when you consider the physical benefits and the cardiovascular benefits, it’s great for keeping you in shape.


How To Properly Perform Jumping Jacks


It’s always a good idea to stretch before you start performing jumping jacks.

Where comfortable clothing.



Anything done excessively can pose a problem.    You want to listen to your body.  Always be aware of how your feeling, if you start to discomfort or pain.

If you’re pregnant its definitely a good idea to talk to your doctor before doing jumping jacks.


Hill Sprints: Benefits, Work Outs, How To, & More

hill sprints benefits

Sprinting uphill is a very rigorous way to exercise.  Still, it provides so many health benefits because it’s such a rigorous and demanding way to exercise.

Hill Sprint Benefits

1. Can Help With Weight Loss 

Calories are units of energy that we gain through food consumption and expend through physical activity. The more energy a physical activity requires, the more calories you will burn.

Sprinting is the type of exercise that uses the whole body and pushes the body to the max; therefore, it uses a lot of energy, and sprinting on an inclined surface, makes it that much harder.

Because hill sprinting is such a rigorous and energy-demanding way to exercise, it is one of the most effective ways to burn calories in the shortest amount of time.

A definitive number of exactly how many calories hill sprints will burn can’t be given as there are so many factors that can affect this number, such as body weight, speed of running, steepness of the hill, length of the hill, etc.  It is stated hill sprints can burn anywhere from 800 to 1400 calories an hour.


2. Can Build Muscle & Can Make You a Stronger Runner

Many muscles that you use for conventional running on flat surfaces are pushed even harder when you run on an inclined surface because you’re running against gravity as a result, these muscles develop, and it can lead to you becoming a more powerful and faster runner. Hill sprints have been shown to increase a runners power (ib) and speed (ib).

As just mentioned, hill sprints work many muscles, and they don’t just work muscles in your lower body; they work muscles all over your body.  Some of the muscles that hill sprints work include:

What muscles do hill sprints work?





3. Can Help Tone Muscles

As just mentioned, hill sprints work certain muscle groups, which reduces the appearance of fat around these muscles. You see, your fat lays on top of the muscle, and as your muscles develop, the fat on top of the muscles is forced spread out becoming a thinner layer of fat reducing its appearance (ib).

So not only do hill sprints burn fat, they spread it out, reducing its appearance (ib).

As you start build muscle and the layer of fat that sits on top of the muscle becomes thinner it will give you a more lean muscular look. 

To have a toned body, you need to reduce fat and reduce the appearance of fat and build lean muscle; as just mentioned, hill sprints do both.


4. Makes You Less Injury Prone

When sprinting uphill, even if you’re running as fast as you can go, because you’re running on an inclined surface, you won’t run as fast compared to if you were running on a flat surface, which will ultimately make you less likely to injure yourself.

Therefore, hill sprinting is less likely to cause injury compared to sprinting on a flat surface.


5. Can Be Beneficial To Cardiovascular Health

The heart is a muscle, and like any muscle, when you push it or work it in a healthy way, it grows stronger.

Having a stronger heart can be beneficial in many ways.

There are studies that show a link between exercise and mass of the heart (1).


How To Do Hill Sprints


Hill sprints are a very grueling way to exercise so you might want to do something to get the body warmed up and you might want to stretch.  Its always a good idea to stretch and to do a warm up exercise before you do a high intensity exercise like hill sprints (ib). 


How To Perform:

An excellent way to perform hill sprints is in intervals where you have a recovery period (ib).



Can You Lose Fat By Lifting Weights

lift weights burn fat lose fat weight loss

Lifting weights can help reduce body fat.

Why Lifting Weights Can Help Burn Fat


1. You Can Burn Calories In Act

Fat all comes down to calories, and calories are simply units of energy. When you do activities that require you to exert a lot of energy, it will burn more calories. The more energy the activity requires, the more calories you will burn or deplete to provide that energy.

How many calories you burn through lifting weights can have a lot to do with how demanding the exercise is. Exercises that are grueling and require more energy to complete will require more energy and, therefore, will burn more calories and ultimately body fat.


2. Muscle Development

Yes, you can lose fat by lifting weights because lifting weights burn muscle. How much calories muscles burned is debatable, but it’s true that muscles burn more calories than fat. It is said each pound of muscle burns so many calories.


3. Can Reduce The Appearance of Fat

Not only does losing weight burn fat, but it reduces the appearance of fat. That’s why even if you’re not trying to get bulky, it’s a good idea to lift weights or do some other resistance exercise so that you can build tone muscle and build a toned, lean frame.

You can’t target which part of the body you want to lose weight in, but you can target which part of the body you want to tone.


4. You Can Burn Weight in the Recovery Period

Now there are different views on how many calories you can burn. How many calories you will burn post exercise is  based on your own weight and how much your body was pushed doing the exercise itself. Still, if you combine the calories you lose through the weight loss process itself and the calories you lose post-workout, it can definitely add up to a meaningful difference.

Body building is all about tearing muscles down and building them back up.

It involves many muscles throughout the entire body.


Common Misconception: Lifting Weights Creates Bulkiness Overnight

Many people, when lifting weights, don’t want to get bulky. They are concerned that if they lift weights, they will get bulky unintentionally. However, these worries are unfounded. Any bodybuilder will tell you that getting bulky requires consistent focus and does not happen by accident overnight. To build muscle, you have to do heavy weight lifting and constantly be lifting heavier and heavier weights so your muscles can develop more and more.

It requires intentional effort to build muscles. That is especially the case with women because they have lower testosterone levels. Testosterone is the hormone that contributes to muscle development. So any worries about one day waking up bulky out of the blue are unfounded.


Why Sprinting Is A Great HIIT Exercise

Sprinting is an excellent HIIT exercise. HIIT or (High-Intensity Interval Training) is a way of working out where you do a high-intensity burst followed by a rest & recovery period, followed by another high-intensity burst. Doing the resting & recovery period, you can do a lesser intensity exercise, or you can stop and take a short break before your next high-intensity burst.

An example of doing sprinting as an hiit exercise is where you can sprint for 30 seconds, and can have recovery period (where you walk, jog, or come to a complete stop, or do some other low intensity activity) followed by another 30 second hiit sprint.

Why if Sprinting Such A Great HIIT Exercise

1. Gets You Working Out A High Intensity

The whole purpose of hiit is to get the body working at a high intensity, which is why sprinting can definitely make for a great hiit exercise because sprinting can definitely get your body working at a high intensity.  With sprinting you’re using muscles throughout the body in the upper body the core, and the lower body and you’re pushing there max and as you can see there are many benefits to this.

Sprinting is such a great HIIT exercise.
One of the main purposes of an HIIT workout is that they really work the body, and sprinting definitely does do that.

2. Great for calorie burning in weight loss
We just stated that with sprinting, you could burn calories in a fraction of the time, and that’s because, in general, when you sprint you burn blank calories per blank seconds are minutes.\

3. More of a work out in a fraction of the time
You can get just as much of a workout in a fraction of time, and you can also burn the same amount of calories in a fraction of the time.

4. A Very Convenient

Sprinting is a very convenient way to exercise as we’ve already mentioned that sprinting is very time friendly, so we already know it’s convenient in that regard, but on top of that, sprinting requires no equipment, and its an exercise that we all have a general familiarity with.

Sprinting is probably the most and efficient and easiest exercise as sprinting is something that everyone knows how to do.

5. Work The Whole

Works the whole body, and this is why a lot of athletes do sprinting

6. EPOC (excess post oxygen consumption)
Because sprinting pushes the whole body so hard, it develops epoc or a recovery period where the body is still burning calories.

7. Works the heart
Can build a strong heart and can build endurance. Having a strong heart can be very beneficial because many complications that people run into are heart-related

There are so many other reasons why sprinting is such a great HIIT exercise.

Does HIIT Help You Lose Weight

Does HIIT help you lose weight. HIIT is great for weight loss is because HIIT is all about working out at a high intensity in short burst, and there many ways that working out at high intensity promotes weight.

Why HIIT Is So Effective For Weight Loss

1. Burns More Calories

The reason why it’s so great at burning calories is that it requires more energy to exercise at a high intensity compared to low intensity. That is why more exhausted after exercising at a high intensity than a lower intensity because you’re you used more energy.

Simply put, calories are units of energy. When the body consumes more calories than it needs, the leftover energy becomes stored energy (otherwise known as fat.)

Therefore when you do high-intensity interval training exercise, and it requires more energy to perform, you’re burning for energy, calories, and eventually more fat.



When you exercise at a high intensity, you don’t just burn calories during the exercise process itself; you continue to burn calories post-exercise.

This process is called EPOC or Excess post-exercise oxygen consumption.

Now there are a lot of mixed opinions about how much weight that you actually burn. On the high side, people say you can burn blank calories, and on the low side, people say you can only burn blank calories.

However, keep in mind there are blank calories in a pound. Even on the low end, your burning calories. Even burning blank calories, the 3 to 4 days you exercise a week can add up over time.


3. Very Time Efficient

Not only is HIIT great for burning calories, but it burns calories in less time. As already stated, calories are units of energy. Because you are working out a higher intensity, you will use more energy/slash burn more calories than if you did a lesser intense activity for that same amount of time.


What Is HIIT

HIIT is when you do exercises where there are high intensity burst followed by rest breaks.  An example of HIIT would be sprinting for 1 minute, then walking for 2 minutes, and then sprinting for another minute and so on. In this example the 1 minute sprint is the high intensity activity the 2 minute walking is the rest period.

The Purpose of the Rest Period

The purpose of the rest period is so you can recharge for the next high-intensity burst. If you were working out for high-intensity non-stop, the exercise would not last long.  In these rest periods, you may stop working out entirely or do a less intensive workout.


Great HIIT Exercises For Weight Loss

Almost any exercise can be turned into a high-intensity exercise by increasing the speed and pace you do it at. For example, jogging can be turned into a high-intensity exercise by picking up the pace and sprinting.

Now some notably popular HIIT exercises include.



Does Listening To Music Help You Workout?

Music does have the potential to aid in weight loss. Listening to music can aid with working out in so many different ways.

Ways Listening To Music Can Aid Working Out

1. Music Can Be Used As an Incentive To Workout

You can limit listening to music to only when you work out as a way to incentivize yourself to workout. What you do is cut off listening to music throughout the week except for the occasions when you workout. Doing this can incentivize you to work out because you finally have the opportunity to listen to music.


2. Music Can Help With Last Minute Resistance

You can have every intention of working out, but it can be hard getting off the couch at the last minute. It can be hard getting off the couch when you’re in such a relaxed and comfortable state to get up and do something hard like working out. Rather than trying to pump yourself through self talk to get yourself off the couch and go work out, try to use music. Music can provide that transition, from you being in a relaxed state where relaxing on the couch to a pumped-up state where you’re ready to work out. When you’re on the couch, play some up-tempo music and let the music do the rest. The up-tempo music will put you in a more up-tempo state making it easier for you to get up and go work out.


3. Can Make Workout More Enjoyable

Exercising may not be a fun activity because it’s physically demanding. When you’re pushing your body, you could experience physical discomfort; you can also experience negative thoughts. You can start thinking about how hard the workout is and how tired you are. Through the physical discomfort and negative thoughts, you have to will yourself to exercise. It’s admirable to do so but can not be very enjoyable while you’re exercising.


4. Can Help You Get More Out of The Work

Music can improve your workout performance so that you get more out of the workout. As mentioned before, listening to music can put you in a happier state where you’re more into the workout.

Listening to up-tempo music can also put you in a more up-tempo state where you’re more pumped, which can improve your workout performance.


5. Can Help You Work Out Longer

Not only does music pump you up, so you work out better, but it can help you maintain tempo throughout your workout.

We have very short attention spans and may not be very long for our exercise until we’re tired of exercising and are thinking about something else. Music can keep you engaged by giving your mind engaging stimuli. This will help keep your mind in the present moment to stay focused on what you are doing and make the most out of your exercise.

How To Motivate Yourself to Exercise

Exercising is one of the best things you can do for yourself and one of the best uses of your time.  Exercising improves health, physical appearance, fitness, complements many of our other pursuits, and can improve our overall quality of life.

The dilemma with working out is that we can know all of its benefits and genuinely want to work out, however right before its time to work out, we are often in a more relaxed state, and at that moment, it can be hard coming out of that relaxed state to go exercise.

However, we must start finding ways to overcome and make the decision to exercise because when exercise, we are making an investment in your overall quality of life.

In this article we will discuss various ways to motivate yourself to exercise:


Ways To Motivate Yourself To Exercise:


1. Only Allow Yourself To Listen To Music When You Work Out

Hold off listening to music throughout the week and only allow yourself to listen to music when you work out.  Pretty soon, you may find yourself actually looking forward to your next workout session because you finally have the opportunity to listen to the music that you love.

Listening to music can make the workout itself more enjoyable and thereby make working out easier.


2. Make Shorter Term Goals

Break down your long-term goal into smaller, shorter-term goals.

For example, if your goal is to lose 40 pounds over the next couple of months, break that goal into smaller, shorter-term goals.

Your short term goal can be to lose 2 to 4 pounds over the next 2 weeks. Once you achieve that goals set a new short-term goal to lose another 2 to 4 pounds in another 2 weeks after that.

Breaking your long-term goals into smaller, shorter-term goals can be beneficial for 2 reasons:

1st Reason: Makes Workouts More Meaningful & Gives You A Sense of Urgency

When your workout goal is to lose 40 pounds and your deadline for reaching this goal is months away, every work out can feel like a small insignificant contribution to achieving that goal because the goal is so great and the deadline for reaching the goal is so far off in the distant future. As a result, you may lack the motivation to work out.

However, when your workout goal is smaller, and the deadline for achieving the goal is more immediate, every workout takes on more importance in achieving this goal.

For example, if your workout goals it to lose 2 to 4 pounds in 2 weeks, then every workout between now and that 2-week mark is important. You won’t want to skip working out on an assigned workout day because you have so little time to achieve your goal, and if you do skip working out on a given workout day, you may not achieve your goal.

Therefore, when your work goals are more immediate and smaller, it makes every workout more important and more meaningful.

2nd Reason: Gives You Frequent Victories

When your goal is to lose 40 pounds, it may take a long time to achieve that goal, and so it will be a long time before you get a sense of victory or achievement.

However, when your goal is small, and it’s more immediate, such as losing 2 to 4 pounds in 2 weeks when you actually achieve that your goal, it’s very empowering, and it will give you a sense of accomplishment and is also it will give you the reassurance that what you’re doing is working and that you’re doing the right thing.

This feeling of accomplishment that you will get more frequently by having shorter-term goals is important because exercising can be a sacrifice, and when you achieve these goals, it can give you a sense of reward and boost morale to keep going.


3. Listen to Audio Pre Workout

Earlier it was said only allow you’re self to listen to music doing work out days and you can start listening to the music a little bit before your workout session.

Listen to music before you workout. The reason being is that before you workout, chances you will be in a more relaxed state, and it can be hard getting out of this relaxed state to go exercise.

Listening to music can be very helpful in getting you to go workout, because listening to upbeat music can take you out of your mentally relaxed state and put you in a mentally more pumped state, making it easier to go exercise.


4. Never Forget Your “Why”

Find constructive ways to remind yourself of your “why” that meaningful and compelling to you.


5. Cut Down The Time It Takes To Exercise

Often, one of the biggest gripes as to why people don’t want to work out is that it is too time-consuming; if this is one of your major problems with working out, it is important to understand that there are plenty of ways you can cut down on the time that it takes to work out.

Ways To Cut Down On Workout: 

• Have Your Clothing Pre-Prepared

• Shorter Higher Intensity Workouts


6. Practice Centering Yourself

To stay motivated, you often have to ward off the thoughts, feelings, and emotions that demotivate you.


7. Recognize and Appreciate What A Great Investment of Time Exercising Is

When we exercise, we often think about all the other things that we could be doing at that time. It’s important to realize that exercise is one of the best uses of your time. Many successful people with busy schedules make the time to exercise because they realize the importance. Exercise can put your body in a state where you can live your highest quality of life because when you exercise, you tend, have more energy, tend to look better, have a more capable body. It can also help the brain, and studies show, wake up the body and get better sleep. It can help build discipline and structure in your day. Exercising can complement many things that you’re doing.

Also, exercise is go’s hand and hand with a diet. One of the two main reasons people cheat on their diet is because of stress and boredom. Exercise helps with both of those. Studies show that exercising can lower stress levels. Also, when you’re exercising, you won’t be sitting around the house getting bored. So exercise perfectly complements dieting and can help you maintain your diet.


8. Enjoy The Fruits of Your Labor

Take the time to celebrate your weight loss successes.  Don’t be modest. If you’re seeing physical improvements, take the time to look at yourself in the mirror and give appreciate and pat yourself on the back for those physical improvements.


9. Become More Self Aware Of What Demotivates You

Try to recognize what causes you to become demotivated and address it or manage it.


Click here for tips on how to make exercise fun.

5 Benefits Of Working Out In The Morning & Advice on How To Get Up and Work Out Consistently

If you’re not exercising in the morning, it would be a great idea to start, because they’re many unique benefits to working out in the morning that many people aren’t aware of.  

Benefits of Exercising In The Morning:


1. More Convenient

Working out in the morning can be so much more convenient than working out in the evening, as we tend to be a lot busier in the evening when we get off from work or school. There are so many activities we could be doing.

That’s why working out in the evening time can feel like such a sacrifice because there are so many other activities that we could be doing at that time of day. Working out in the morning will feel like less of a sacrifice because there aren’t many other activities that we could be doing at that time of day, so we’re not missing out on anything by exercising in the morning.


2. Easier To Be Consistent

As we just mentioned exercising in the morning is more convenient for most because there is less that can get in the way, and because there are fewer things that come up in the morning than in the evening, so it is easier to be consistent.


3. Not Hanging Over Head All Day

A lot of people cause themselves a lot of unnecessary stress by having their work out sessions at the end of the day.  You see, when your work out session is at the end of the day, you spend that entire day stressing about how you have to workout when you get off work or get out of school.  When you exercise in the morning, you get exercising out the way early in the day, so you don’t spend the entire day stressing about it.


4. The Whether is Cooler in the Morning

The weather can be pretty hot and humid in the evening depending on where you live.  Exercising in hot weather can make for a very uncomfortable work out session.  If you like working out outdoors but hate working out in the evening because it’s too hot, try working out in the morning.  Temperatures are usually cooler in the morning because the sun is not all the way up.  Often, there will be a cool breeze going making the morning time the perfect time of day to work out.


5. Exercising Serves As A Great Morning Routine

For all the reasons mentioned above, exercise serves as the perfect morning routine because a morning routine is designed to get you physically and mentally for the day. As we have shown, exercise helps you do all those things.

Working out in the morning is a great way to get your blood flowing and to wake yourself up physically and mentally so that you’re prepared for the day, and when your day starts, you can hit the ground running.

How To Work Out In The Morning


1. Workout Every Day

Work out every morning no matter what. If you start succumbing to why you shouldn’t work out each day, you will be an uphill battle, which can hurt your consistency. However, if you know that you’re not going to give in to excuses, it will be easier for you to work out every day

2. Have Structured Night-Time

A structured morning starts with a structured night.