Summer is finally here, which means it’s the perfect time to exercise outdoors! Outdoor workouts are great because you can bathe in the glorious sunshine and reap the extra health benefits of the vitamin D exposure from the rays. Getting active in the sun can be social too; get your friends or family to join you so that you can all get fit together! No more hours spent staring at a blank wall in the gym, it’s time to get out there and learn to enjoy moving again!
This outdoor workout can be done anywhere and doesn’t require any equipment so you can do it whenever the mood strikes. Maybe in your garden, while the kids play, or maybe in the park with your friends. Always remember to warm up properly before a workout and stay hydrated by always having a water bottle with you.
The first round is a small circuit comprising of 5 exercises. Aim to complete each exercise for 60 seconds with no rest. If you are a beginner or you have an underlying injury, take it at your own pace and rest whenever you need. If you want more information on how to do an exercise, click the name of the exercise.
The second round is based on a Tabata style of HIIT training. HIIT stands for High-Intensity Interval Training and is a great way to burn fat and get fit. Tabata consists of 20 seconds of work followed by 10 seconds of rest, and you can repeat that as many times as you like with as many different exercises as you like. In this workout, you'll be completing 8 rounds (1 round = 20 seconds work and 10 seconds rest) to last 4 minutes with all different exercises. Go straight from one round to the next until you are finished.
Your final round is based more on body-weight strength training. You don't need equipment to have a good workout! Complete 3 sets of 10 reps on each of the following exercises with 30-60 seconds of rest in between each one. This is a full body workout which will target every muscle group. Take the exercises slow and perform each repetition with care, focussing on the muscle under tension.
Well done for completing the Sundried Summer Workout! On completion of this workout, you should really be feeling the effects! If not, you can either work harder or make the exercises tougher! Remember, exercise is supposed to make you feel good about yourself, and you should fuel your body with nutritious food afterwards. If you find a particular workout boring, don't make yourself suffer by doing it! Find something you love, and you will find that staying fit has never been so easy.
Sundried asked Reddit users "What is your main reason for going running?" Here are their answers! How many of these resonate with you? Do you have any to add?
"Because I wanted to be a good father and show my son how to attain goals."
"I used to run as a kid with my dad. I stopped running for a long time and only started again a year and a half ago. Now that my dad can't run anymore, it's a way for me to continue what he did and connect with him.
2 years ago my girlfriend of 5 years broke up with me. I was devastated. I started running again to help me deal with this.
I fell in love with someone who does not have the same feelings for me. I associated this with the fact that I was obese. I started a marathon training program to lose weight and to try and impress her. I ran the marathon in the spring. I don't think it worked to impress her, but I did end up losing about 20 lbs while training (I'm no longer obese!). Running helps me deal with the hurt of unrequited love.
I just love running long distances. Keeping going during a long run gives me validation that I'm able to make changes in my life, reminds me that all pain will pass with time, and takes me to a place where I don't worry about the things in my life that cause me emotional hurt. Sometimes after a long run I would cry my eyes out. It's a source of emotional release.
Running helps me deal with the stress and anxiety associated with my Ph.D. program.
The biggest reason: I simply feel better after a run. Not running makes me feel bad. I like feeling good.
I know that's a lot, but I needed to let some stuff out. Thanks for giving me that opportunity."
"I started running to help with weight loss and now I run out of habit. Plus I like training for races."
"Original reason: Lost some weight, but needed to get cardio built up for Tae Kwon Do before I got my black belt.
Current, and likely future reason forever: My best friend killed himself in May. Running had become important to him, but we never got much of a chance to run together due to distance. Now, I wear his Garmin, and run, and remember the good times and miss him so much it aches. I run for him, since he can't anymore.
Bonus reason: my wife says my butt looks nicer since I started running more, :)"
What are your personal reasons for running? Sundried would love to know! Get involved with the discussion and you could win Sundried products!
When you're trying to lose weight, not seeing results can be very frustrating. These three fitness mistakes are making you gain weight.
1. Using food replacement supplements
We've all been tempted by them at one time in our lives. There are so many on the market, from Slim Fast to Herbalife, it seems like there's a quick fix and we want to take it. However, food replacement supplements are the worst thing you can take in your efforts to lose weight. Not only are they bad for your bank balance, they're bad for your waist line. Food replacement supplements work on the logic that if you are restricting your calories, you will lose weight. While this is completely true, the shakes and bars that you consume on these diets are full of sugar and lack essential nutrients which will leave you feeling tired, moody, and can even give you bad skin.
It is always better to get your calories and nutrients from real food, only taking supplements if you really need to on top of an already balanced diet. By reducing your calories from real food, you can easily lose weight without suffering from mood swings and having to buy expensive supplements.
2. Not tracking your food intake
We can all be guilty of being 'secret eaters'. At the end of each day, if you were to try to remember every single thing you ate that day it would be almost impossible. There will always be one biscuit or cake that slips through the net that you forget about. It's also easy to make excuses for yourself in order to eat more than you realise, such as "I have a cold" or "it was my co-worker's birthday". Your portions may be a lot bigger than you realise unless you weigh your food. By tracking your food as you eat it and weighing your food, you are taking the guess work out of losing weight and you are far more likely to succeed.
Let's take oven chips (french fries) as an example. Next time you put your favourite oven chips onto the tray, weigh them before they go into the oven. Chances are, it'll be two or even three times as much as is recommended. This happens easily and frequently and is definitely a reason you're not losing weight. Weighing your food may seem a bit neurotic and take a lot of effort, but it doesn't take long and will be worth it in the long run. Below is what 200 calories of oven chips looks like on a small plate. It's not much! And these are fairly skinny fries, if you enjoy those big chunky oven chips you'll end up with only around 10 on your plate!
3. Drinking too much alcohol at the weekend
For a lot of people, being healthy ends on Friday. We want to relax after a long week at work and rightly so! We go out for dinner and drinks and forget about all our stresses, but this is when you'll end up undoing all your hard work from the week. Alcoholic drinks are full of sugar and calories and by knocking back a few glasses of wine, pints of beer, and pitchers of cocktails, you will be consuming a lot more calories and sugar than you realise.
You probably wouldn't eat 3 cheeseburgers in one sitting, but you wouldn't think twice about drinking 6 beers on a night out. Try to limit how much you drink on the weekend, and limit dining out and takeaways to just one per weekend. This may seem stingy, but if you are truly committed to losing weight and getting healthier, it's a compromise you'll be willing to make.
1. You’re setting the bar too high, too quickly
New Year’s fitness resolutions are a December 31st mainstay. After all, being overweight in the age of Instagram feeds full of beach-bodies, fitness models, and socialites doesn’t exactly do wonders for one’s self-esteem. Celebrity trainers backed by thousands of dollars in advertising are touting programs left and right that promise to get you shredded in “six weeks or less!”. Brand ambassadors with perfectly sculpted backsides are pushing nutrition plans that guarantee you’ll give Kim Kardashian a run for her money just by squatting and drinking protein shakes. Social media being the lucrative self-promotion platform it is, a myriad of half-truths and misconceptions about fitness and self-care persist.
Making fitness resolutions on a rigid time-frame is a recipe for failure. Since everybody is different, what might get someone shredded in six weeks might take you six months. Or maybe less. Since our fitness is partly determined by our genetics, metabolism, and body-type, it’s important to stay consistent and on-track until you find what works best for you. Setting unrealistic standards for yourself based on a fitness competitor’s ‘before-and-after’ will only leave you frustrated and disillusioned; and nowhere closer to meeting your New Year’s goals.
2. You’re rewarding yourself too often
It’s human nature to want a reward when you believe you’ve performed exceptionally. Fitness goals are no exception. While it’s perfectly healthy (and encouraged by many PTs and nutritionists) to indulge on occasion, rewarding yourself too often can sidetrack your progress. It’s easy to brush off that second-helping of pizza or that third glass of wine with the self-promise of working it off the following day. Reward yourself too often, and you’ll find no amount exercise will give you the muscle tone and definition you’re going for.
New Year’s resolutions centered around fitness don’t always fail due to procrastination. More often than not, they fail simply because we let ourselves get away with too much. If and when you choose to indulge, keep it light, keep it brief!
Which brings me to my next point…
3. You’re not reading ingredient labels
Sugar isn’t a controlled substance, but perhaps it should be. While there’s still some debate as to whether sugar is as addictive as cocaine, one thing is certain: Limit your intake. Food companies find sneaky ways to add more sugar to their products in an effort to get them to taste better. Don’t make assumptions just because something is listed as ‘non-fat’ or ‘100% natural’. Read and double-check ingredient labels to make sure you’re not consuming unhealthy amounts of sucrose.
Better yet, avoid processed foods all together. Eating clean does wonders for raising more awareness about what we put into our bodies. Of course, this approach isn’t always practical, and sometimes we do have to reach for a packaged snack or two. Nevertheless, be mindful of nutrition and ingredient labels to spot the hidden sugars. Ingredients like high-fructose corn syrup, dextrose, and maltose should be avoided at all costs. They’re all just variations of plain’-ol refined sugar.
4. You’re not sweating
We get it. It can be difficult to get into the habit of working out regularly. While building up a sweat isn’t exactly the most glamorous experience (no matter what the fitness models would have you believe), it’s a clear indicator that your workout is, in fact, working. Once you’ve reached a point where you can get through an entire session without breaking a sweat, it’s time to change your workout routine. Of course, working with a great personal trainer makes a world of a difference. Not everyone has the time or means to spend hours at the gym, so make sure you’re at least incorporating different cardio exercises and weight-training into your workouts.
Consider starting your workouts with a 1–2-minute challenge. Beginning with something new and energetic not only gets your heart-rate up — it motivates you to keep going strong!
5. You’re not reflecting
Everyone has their reasons for wanting to get fit. Resolutions are meant to be life-changing measures, not momentary fancies, after all. If you’re not spending a fair amount of time on self-reflection in this respect, you’re doing yourself a disservice. Reflect and analyze on what’s kept you meeting your health goals up until this point. Do you use food as a coping mechanism? Do you put off exercise in favor of television? Keep a diary for accountability. At the very least, write down a list. Find things you can easily eschew from your daily routine in order to incorporate more healthy habits.
Finally, reflecting on your New Year’s health goals shouldn’t be limited only to physical fitness. Mental health awareness is more important than ever — and it can provide insight as to why we sometimes sabotage our efforts at self-improvement. Consult a therapist if you feel your eating habits and lack of exercise are symptoms of a deeper issue. Websites and apps geared towards fitness rarely provide support in the way of mental wellness, but with more dialogue, that can very well change.
About the author: Aimee De Palma is the Marketing & Social Media Coordinator for It’s Fitness, a start-up that aims to revolutionize how we approach fitness by way of heart-pumping, sweat-drenching challenges and virtual tournaments. She's passionate about helping both new and experienced PTs and wellness professionals get the word out about their services and resides in Miami, Florida.
The rise of millions of fitness accounts on social media has led to the exponential growth and spread of misinformation when it comes to health, exercise, and weight loss. We tackle some of the most common health myths and explain why they could be sabotaging your weight loss efforts.
1. Myth: Healthy food is expensive
You've probably seen the above image in one format or another, especially if you frequent fitness pages on social media. The truth is, it's a complete myth that eating healthy is more expensive than eating junk food.
Have you ever tallied up exactly how much money you spend on food in a month? It's probably a lot more than you realise. Raw fruit and vegetables from the supermarket can cost as little as 50p and healthy canned goods such as kidney beans, chopped tomatoes, and chickpeas can be even less, only 30p per can at some supermarkets.
The myth that healthy food is more expensive than junk food derives from the fact that many prepared salads and fruit boxes are indeed expensive. However, this is because you are paying for the convenience, not the healthy food. If you cook all of your meals from scratch, you will save heaps of money and you will soon find that eating healthy is actually less expensive than junk food! A homemade salad could easily cost as little as £1 to make.
When have you ever only spent 99p at McDonald's? Yes, there are a couple of items on the menu that cost less than £1, but you'd be left feeling very hungry if that's all you ate. You have to be honest with yourself and really keep an eye on the money you are spending on food. It won't be what you expect.
2. Myth: You need to eat more to lose weight
One of the latest trends on social media is to tell women they are not losing weight because they are not eating enough. There's a heavy pressure on women to lift heavy weights and do zero cardio in order to 'tone up' and lose weight. Sadly, this is a myth. If you eat more calories than you burn, you will gain weight.
If you eat 2300 calories a day, have a BMR of 1500 calories (the calories your body burns just to stay alive), and burn zero calories through exercise because you're not doing any cardio and live a sedentary lifestyle, you will gain weight because you are in a 800 calorie-a-day surplus.
This myth is propagated by the theory that you need to eat a calorie surplus in order to build muscle. While this is true to an extent, most of the general public live a sedentary lifestyle, sitting at a desk all day, and only exercise maybe 1 hour each evening. The average lifestyle does not allow you to eat 2300 calories a day because you won't be burning them off. You would have to lift a lot of weights and live a much more active lifestyle in order for this calorie surplus to be used to build muscle instead of being stored as fat.
It's important to remember that these Instagram fitness gurus do not live a sedentary lifestyle and therefore what works for them will not work for you.
3. Myth: Your friend is losing more weight than you/is naturally slim because their metabolism is faster
If you've been beating yourself up because you can't lose weight while your friend is sailing through their weight loss journey, don't worry, it's not what it seems. While it is scientifically possible to have a slightly faster or slower metabolism than someone else, it would not be enough of a difference to mean you are 10lbs heavier than your friend even if you eat the same.
People who are 'naturally' slim are this way because they eat less and do more activity. If you were to pay very close attention to what your slim friend eats in a day, it is a guarantee that it will be less than what you eat, even if they claim they eat a lot.
Everyone has a BMR which is a Basal Metabolic Rate and this indicates how many calories your body burns just by being alive. This is affected by your age, your gender, and your current weight. Everyone also has a TDEE which is your Total Daily Energy Expenditure. This figure takes into account your daily activity, as someone who does a very manual job and moves a lot will burn more calories on a daily basis than someone who sits at a desk all day.
Everyone's BMR and TDEE will be different and therefore the amount of calories you need to eat will be completely different to that of your friend. It won't be because they have 'good genes' or are 'naturally slim', it'll be because their TDEE is higher than yours, meaning they burn more calories on a daily basis than you.
4. Myth: A juice cleanse/detox is a quick way to lose weight
You may have heard by now that doing a 'detox' is not really a thing, as your body naturally detoxifies itself daily anyway. If your body was full of toxins, you'd be incredibly ill and you'd certainly need more than a juice cleanse to help you.
The way juice cleanses or detoxes work is that your daily calories plummet and you lose water out of your muscles. You become very dehydrated and the number on the scale goes down. You may well lose some fat too as you are consuming so few calories, but it can't possibly last.
Not only this, fruit juice is full of sugar which could make you moody, spotty, and generally just a bit cranky. You won't be getting enough protein so you'll feel very tired and fatigued, and you'll be missing out on vital nutrients.
5. Myth: Everyone should lift heavy and eat more protein
You will have seen a lot of images on Instagram that propose lifting weights is superior to doing cardio and that everyone should be eating copious amounts of protein in the form of 'protein bread', 'protein oats', and now even 'protein yogurt'.
The truth is, it depends entirely on your personal goals and daily activity. If you are training for a marathon or triathlon, these are both entirely cardio-based activities. Of course you'll need to do cardio! Cycling is also a very cardio-heavy activity, but professional cyclists are far from skinny and unhealthy.
Most people do not need a sky-high amount of protein in their daily diet because they live a sedentary lifestyle and their body won't utilise it. Unless you live a truly active lifestyle and lift heavy weights or do strenuous sports 6 times a week, you don't need a ton of protein in your diet.
This new myth comes from a shift in attitudes towards body types and the new obsession with 'booty gains'. These days, being slim is seen as bad and everyone wants to look like the Instagram fitness gurus. However, there is absolutely nothing wrong with cardio, and you probably do it more than you think. In fact, doing regular cardiovascular activity is vital for keeping a healthy immune system, lung function, and heart health.