Drkennyfischer clinic, 1419 Westport Landing Place, Manhattan, KS (2025)

12/28/2021

🔥Sosok baru Anda tanpa diet dan olahraga
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12/23/2021

🍎 Dapatkan bentuk tubuh impian Anda dalam 2 minggu di rumah Anda yang nyaman.
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📅 Anda dapat melihat hasil pertama dalam 5 hari.
👇 Klik "Selengkapnya" dan cari tahu lebih banyak.

12/19/2021

How to change your energy balance to lose weight
We’re usually trying to balance something in life. Let’s face it, it’s not always easy to juggle our responsibilities, social life and fitness goals. And that includes striking the right energy balance.

Of course, we all have different goals. Which makes knowing the difference between a positive and negative energy balance even more important!

No matter what mission you’re on, ladies, buckle up! We’re about to tell you everything you need to know.

What is positive energy balance?
Before we dive into positive energy balance, let’s touch upon energy balance as a whole.

So, what do we mean by ‘energy balance’? In short, your energy balance is the number difference between your calorie input (energy input) and calorie output (or energy output/calorie burn).

In order to calculate your energy balance, it requires a little… Maths. But don’t worry, we’re not about to crack out the algebra! It goes something like this:

Calorie input – output = Your energy balance

So in order to lose weight, where do you need to be? Well, this is where understanding how positive and negative energy balance comes in.

How positive and negative energy balance impact weight loss
Trying to hit the right balance energy isn’t always easy. Especially when you’re unsure what your current energy balance is… Or how to change it.

But you needn’t fret, as we’re here to help! We’ve broken down positive and negative energy balance below, as well as what it means to strike perfect energy balance.

Perfect energy balance
After completing the quick maths above (calorie input minus your output – energy balance), if you’re left with a zero, you’ll be hitting the perfect energy balance.

But what does that really mean? Well, if you find yourself struggling to lose weight (or gain it), this will be why! When you hit the perfect energy balance, you’ll maintain your weight. This is where you want to be after hitting your weight goal.

Positive energy balance
Unlike the ‘perfect’ energy balance, working in a positive energy balance means that you’re working in the plus. This means that you may be consuming more calories than you are burning, leading to weight gain.
This is a great place to be if you’re looking to gain weight, you’re pregnant or a bodybuilder looking to bulk up!

Negative energy balance

So, in light of the two examples above, what is a negative energy balance? Where a positive caloric balance means you’re consuming more calories, a negative energy balance is an act of consuming less. Yep, a calorie deficit!

After working out your balance energy, to get into a negative energy balance you may need to reduce your calorie intake by around 500 to 1000 calories each day in order to lose weight.
Still finding positive and negative energy balance… Confusing?
I totally get it, ladies. It does seem quite confusing! But it doesn’t have to be. Allow me to explain in short.

Positive energy balance – Higher calorie intake = weight gain
Perfect balance – Just the right input/output = weight maintenance
Negative energy balance – An energy/calorie deficit = weight loss
Energy input (calorie intake)
When we speak about energy input, we’re referring to the number of calories you consume each daily. No matter what you eat (although we do recommend healthy eating!), your body breaks down the food you consume for fuel.

Giving your body nutritious, vitamin-dense will help you feel full for a longer period of time, and give you plenty of energy for exercise!

Energy output (calorie burn)
And so, when we talk about energy output… We’re referring to how many calories you burn. Our bodies naturally burn calories, whether you’re vacuuming, shopping or walking to the store. However, we need to maximize calorie burn! Which is where exercise comes in.

How to strike a negative energy balance
After calculating your current energy balance, it is far easier to get into a negative energy balance and hit your weight loss goals!

But what’s the best way to reduce a positive caloric balance? Here are our top tips.

Reduce your calorie intake
It all starts with taking a look at your diet! If you’re currently in a positive energy balance, take a moment to review what type of food you’re eating.

If you find yourself feeling hungry after a meal, it could be that you need to add more protein and fiber into your diet – both of which will keep you feeling full.

Tempted by snacks? We’ve all been there! Try to reduce the snacks you eat, or switch out processed snacks for healthy alternatives. These small changes will make a big difference in the long run.

Exercise regularly (and lift weights!)
If you’re not sure how to change your calorie intake, you can start to introduce more exercise to maximize your calorie burn.

While cardio will help you burn calories during your workout, strength training can maximize that afterburn – so you can continue burning calories long after your gym session.

Energy balance example
In order to lose weight, you need to be hitting that negative energy balance! Not sure how that looks? Take a look at this example:

Rachel consumes 2000 calories daily, burning 1750 calories. This means she is in a positive energy balance of 250 calories.

So, how can she get that down? By reducing her calorie intake and adding in plenty of exercise!

Small changes, such as water instead of soda, can make a huge difference. While 250 calories may not sound like much, across a week it adds up!

Let’s smash those goals and hit the right energy balance!

12/18/2021

How to lose love handles
Whether you call them “love handles” or a “muffin top”, none of us love having love handles, am I right? The trouble is, it’s a pesky area to target, especially when you want to wiggle into your favorite skinny black pants.

If you’re not quite sure about which part of the body I’m referring to, love handles are the spot of excess fat at the sides of your waist. When slipping on something tight-fitting, you may find they somewhat… Get in the way.

I’m going to be honest, ladies, we’ve all been there. We’ve all tried doing sit-ups while we watch Netflix, but it just doesn’t seem to work. That’s because, knowing how to lose love handles isn’t about sit-ups, but an all-rounded approach.

So if you wanna know how to lose side fat, keep reading, because I’m about to tell you everything you need to know.

Cut out excess sugar
If you want to know how to get rid of love handles, you’ve gotta start with reducing your sugar intake. No, I’m not talking about natural sugars – such as those found in fruit. I’m referring to things like sodas, candies, baked goods and highly processed foods.

Not only are these types of foods pretty empty when it comes to nutrition, but they’re also full of sugar. Eating too much sugar can cause havoc with your digestive system, and overall health, including obesity, weight gain and love handles.

Yep, that’s right, ladies. If you want to know the best way to get rid of love handles, start by cutting back on sugar. If you’re a tea or coffee drinker, try to reduce the sugar you add to these drinks, as well as cereals – and of course, cut back on snacks.

Start lifting weights
You don’t need to be a bodybuilder to add some weights to your exercise regime. While getting plenty of regular exercise is considered the best way to get rid of love handles, incorporating weights can also be beneficial.
Not only does lifting weights encourage lean muscle, but it also burns more calories at rest. Which means you can be sat at home, long after your workout, still benefitting from lifting weights.

How to lose love handles 101: Head to the weights!

Get plenty of fiber
Readily available in fruit, vegetables, oats, beans and nuts, soluble fiber keeps you feeling full. This means you’re less likely to be tempted by junk foods and sugary snacks between meals, helping you hit your body goals – and that includes getting ride of love handles.

Foods that are packed with fiber slow down digestion, so you can enjoy your breakfast and feel satisfied until lunch.

Get healthy fats in your diet
Many of us believe that all fats are bad for us. This is most certainly not the case! Yes, that’s right, healthy fats do exist. But of course, like anything, they need to be enjoyed in moderation.

Getting rid of love handles can be made easy when following a healthy, varied diet. Look for fatty fish, seeds, nuts, avocados and olive oil.

Don’t get too carried away, however, as they can be quite high in calories.

Get plenty of rest
Sleep is crucial for resetting our bodies overnight, and recovering after a workout. When we’re feeling fatigued, it’s incredibly easy to make bad food choices, which can sabotage your goal to get rid of those pesky love handles!

As well as feeling sluggish the next day, a lack of sleep can increase the levels of cortisol in your body – known as the stress hormone. When this occurs, weight gain, anxiety, headaches and even digestive issues can be the result.

If you want to know how to lose side fat, get plenty of sleep and hit the gym!

Lower your stress levels
According to studies, links have been made between heightened cortisol levels and weight gain – especially in the love handle region.

When we’re feeling stressed, many of us comfort eat, which can ruin our fitness goals. Of course, we all need a treat every now and again, but moderation is key.
When we’re stressed, it can negatively impact your mind and body, even resulting in belly fat and love handles.

Drink more water and less alcohol
Many of us don’t drink enough. Try to switch out added sugar via sodas and juices for water instead. Not only will your mind and body benefit from the extra hydration, but it’ll also help support your exercise goals.

Sodas, alcohol and mixers are packed with sugars, meaning we can easily drink our calories without even realising! Since these types of drinks are commonly associated with weight gain, if your aim is getting rid of love handles, it may be time to drink water instead!

Get plenty of protein
Similar to the benefits of soluble fiber, protein can keep away those hunger pangs, helping you feel full for longer. Not only does this benefit your calorie goals, but you’re also far less likely to reach for the snacks – which over time can lead to weight gain and love handles.

Try add the following foods into your diet:

Eggs
Nuts
Seeds
Seafood
Poultry
Legumes
Increase your cardio
While lifting weights is a great way to maximize afterburn, cardio is often considered the best way to get rid of love handles.

However, we highly recommend a combination of the two! If you’re new to exercise, try to walk daily, before introducing HIIT workouts and more intense forms of exercise.

Eat complex carbs
Much like how many of us think all fat is evil, not all carbs are bad for you. Yep, I’m talking about the benefits of complex carbs.

Avoid: Refined carbs, such as white rice, pasta and white bread

Get plenty of: Complex carbs, such as sweet potato, beans, oats and brown rice

Take the time to enjoy your food
It’s easy to chow down on a huge meal when your concentration is on the TV! Eating while distracted can easily lead us to consume more calories, leading to weight gain, including love handles.
So, if you want to know how to lose love handles, eat mindfully. Take the time to enjoy your food and focus on the flavors. When we’re more aware of what we’re eating, we start to build a healthy relationship with food instead.

Ready to smash your goals and shed your love handles?

12/18/2021

The best abdominal workout for women
Your core plays an important role in your body’s strength, stability and posture. While we’ve all believed that crunches are the only way, there are actually plenty of other core exercises for women to build core strength.

In this ultimate core workout, we’ll be putting you through your paces with five quick-fire core exercises for women that’ll really make you feel the burn!

A 360° approach gives the best abdominal workout for women, targeting all aspects of your core – unlike crunches!

If you don’t have time to get to the gym, don’t sweat it, our core workout for women at home makes it easy to work out – with no need for equipment.

Ready to get stuck in?

Core exercises for women
So, what are the best core workouts for women? Well, you’re about to find out. Our ultimate core workout features five popular core exercises for women, to be completed in 3 to 4 sets.

After completing a circuit, allow 60 to 90 seconds rest time, before diving back in for another round.
Plank shoulder taps
To do:

Get down on the floor on all fours, as though you’re going to do a press up. Rest your weight on your hands and toes, with your hands beneath your shoulders.

Remember to keep a straight line across your back, keeping your butt from rising upwards.
Exhale as you take a hand off the ground, reaching to tap your opposite shoulder. Keep your core engaged and squeeze those glutes!

Too difficult? Not a problem! Start out with your knees on the ground until you feel comfortable with the move.

Reps: 10 (each side)

Rest: 0 seconds
Dead bug

To do:

Get down on the ground, laying on your back with your arms extended above. Lift your legs and bend your knees at 90° while engaging your core. Ensure you draw in your belly button, keeping your lower back flat to the ground.

Lower your right arm slightly behind your head as you extend your left leg forward at the same time. Don’t forget to breathe!

As you continue the movement, keep your arm/leg just above the floor, before returning to the start and repeating with the opposite arm/leg.

Reps: 10 (each side)

Rest: 0 seconds

Side plank
To do:

Use a gym mat where possible and start the movement on your side, resting your weight on your forearm and feet. Stack your feet on top of one another as you extend your legs.
To keep your body steady, rest your opposite hand on your hips.

Engage that core and hold the position for 30 seconds (if you can!) before repeating on the opposite side.

Time: 30 seconds (each side)

Rest: 0 seconds

Bird-dog
To do:

A popular core exercise in yoga/pilates, the bird-dog is one of the best core workouts for women.

Start the move by getting on all fours, with your knees below your hips and hands beneath your shoulders. Engage that core as you extend one arm out in front of you, while extending the opposite leg behind you.

Reps: 10 (each side)

Rest: 0 seconds

Mountain climbers

To do:

Mountain climbers are one of the best core workouts for women – so get ready to feel the burn! Start off in a high plank position, before driving one leg at a time up towards your chest.

Keep going as fast as you can, in 30 seconds!

Once you’ve finished the circuit, start our ultimate core workout again, allowing 60 to 90 seconds rest between rounds.

Time: 30 seconds

Rest: 60 to 90 seconds

Ready to conquer your core?
I get it, ladies, I really do! Finding the best abdominal workout for women can be tough. Thankfully, these five exercises form our ultimate core workout – so you can get ready to gain strength, stability and definition!

12/18/2021

Does a vegan diet help weight loss?
In the last few years veganism has become extremely popular, whether it be for diet, health or purely by choice. However, this has led to some sort of misconception that a vegan diet guarantees weight loss, meaning many people believe they can simply switch to a vegan diet to shed the pounds. Sadly, this is just not the case and in fact, if you don’t watch what you eat, a vegan diet can cause you to gain weight too.

Ladies, if you want to eat a vegan diet and lose weight, you’ll need to ensure that you’re eating healthy foods most of the time and making the right decisions.

What you need to know about following vegan diet
Vegans don’t eat animals or any products derived from animals meaning no dairy, eggs, meat or fish. Alternatively their diet is fuelled with fruit, vegetables, legumes, beans, plant milks, meat alternatives and dairy free products.

Lots of people opt for a vegan lifestyle due to ethical concerns whether it be surrounding animals or the environment. Some recent research has shown that becoming vegan may help you to lose weight. This is due to the fact that you may end up reducing the amount of high calorie foods you eat and replacing them with high fiber ones. Don’t take this as the full truth though, there is still more research to be done to know for certain.

Take note that if you switch to a vegan diet, you’ll be cutting out some of the main food groups that if ignored and not replaced, could lead to a deficiency. For instance, there is a concern that people don’t get enough vitamin B12 or iron into their diet. To avoid any deficiencies, vegans supplement their diets with soy products, vitamins and fortified cereals.

Also, some people may find that they have issues with yo-yo dieting once they’ve gone vegan. This is when your weight fluctuates and you experience weight loss and gain cycles.

Nonetheless, you 100% can eat a healthy vegan diet and lose weight. As is the case with all diets, it just requires some attention on nutrient filled foods as opposed to those devilish empty calories.

Nutrient-dense vegan foods include:
Seeds and nuts
Whole grains
Legumes and beans
Fresh fruit and vegetables
Like any other diet or lifestyle, try and control or avoid heavily processed foods that contain the below added ingredients:

Sodium
Starches
Sugars
Fats
Food additives
Losing weight on a vegan diet: top tips
Ordinarily, we need to consume 2000 calories per day to maintain our weight. However, in order to shed the pounds, this would need to decrease to about 1500 calories. That being said, eating 1500 calories in Oreos (which I might add, are vegan) is definitely not the same as eating 1500 calories of your healthy whole grains, vegetables and fruit.

Get enough protein into your diet
When going vegan, many people worry about not getting enough protein into their meals. It is currently recommended that we consume 5.5 ounces or approx 0.41g of protein per pound of body weight. There is approximately 4 calories in each gram of protein, meaning that us women should be getting about 244 calories from protein each day.

Sources of plant based protein:
Peanut butter
Quinoa
Lentils
Tofu
Tempeh
Seitan
Soybeans
Beans: kidney beans, chickpeas, black beans etc
Textured vegetable protein (TVP)
Get yourself into a routine
Eating your way through the day whilst you’re working or just lying about watching TV is not going to do any good for your weight loss. Perhaps try and eat your meals around the same time every day, this will then get your stomach and mind into a routine.

If you’re one for working out, try and eat your meal within 45 minutes of finishing your workout as this will repair and feed your muscles.

Try to also avoid eating within two hours of bedtime as consuming calories before bed is associated with disturbed sleep and weight gain.

Give the ‘healthy’ drinks a miss
How often would you say that you eat half a pineapple, half a mango, a banana, a pear and 7 grapes? I’m guessing probably not all that often, am I right?

Drinks like juices, smoothies and even kombucha can be quite a number of calories. A freshly squeezed orange juice contains roughly 279 calories per 20 ounces, but an acai smoothie could see you drinking 460 calories. When they’re containing this many calories, these drinks need to be considered as a meal or a snack, not just a drink.

It’s probably best to stick to water and then save these drinks as something to have every so often. Water is hydrating and is completely free of calories. If you’re not one for drinking just plain water, try adding some lemon or lime to give it some taste. Perhaps also give sparkling water or herbal teas a try if you’re looking for something else.
Watch your portions
Whether you’re vegan or not, how much you eat matters. The United States Department of Agriculture’s ‘My Plate’ suggests that us ladies consume the following servings of foods each day:

Meat and beans – 5 ounces
Dairy or dairy alternative 2-3 servings
Grains – 6 servings
Vegetables – 3 or more servings
Fruits – 2 servings
Fats/oils – 5-6 servings
Food group Serving size
Vegetables
¾ of vegetable juice
1 cup of leafy greens
½ cup of raw or cooked veg
Fruit
¾ cup of no added sugar fruit juice
½ cup of fresh, canned or cooked fruit
1 medium piece of whole fruit (apple, banana, pear)
Grain
1 cup of cereal
1 slice of bread
½ cup cooked rice, pasta or cereal
Meat and Beans
2 tbsp peanut butter
2 ½ ounce soy burger
⅓ cup nuts
½ cup tofu
½ cooked dry beans
Fats/Oils
1 tbsp oil
1 tbsp butter
½ medium avocado
1 ounce nuts
2 tbsp of nut butter
Dairy
1 cup plant milk alternative
Limit processed vegan alternatives
As there is a vegan alternative for nearly everything now, there is so much choice when following a vegan diet. However, try and avoid these as much as possible as they’re processed foods and won’t help you in achieving those weight loss goals.

Prep prep prep
Vegan or not, most of us know what we should and shouldn’t be eating in order to lose weight. However, when we’re not in the mood or when we’re tired it can be really difficult to maintain. This is where meal prepping can save you and help you stay on track.

Take a look at some recipes and choose ones that have similar ingredients to cut down on waste. Then spend a few hours in your kitchen getting all the meals cooked and portioned into tubs and into the fridge
This means that when you are tired and can’t be bothered, your meal is already there waiting for you and there is no need to order take out.

You can have dessert, in moderation
Now, did you know that the average American consumes a massive 22.2 teaspoons of sugar every day? That works out about 335 empty calories serving no nutritional value. Sugar messes with our metabolism and can lead to health issues such as high blood sugar, elevated blood triglycerides and inflammation.

If you’re wanting a healthy vegan dessert option to stay on track and achieve your weight loss goals, stick to eating some fruit. Or have yourself a dessert but maybe only have half now and save some for another day.

12/18/2021

21 daily habits of healthy women
You know those women that just seem to have their lives… Together?

They’re usually spotted having a healthy brunch, hitting the gym while still looking fabulous or hanging out at the latest chic coffee shop.

It’s easy to think that that kind of togetherness is hard to obtain! But don’t worry, ladies, it really isn’t!

Which is why we’ve got 21 daily habits to get you on the path to feeling your best, in no time.

1. Start journaling

Journaling has become huge in recent years! But it’s not just about writing down your thoughts, but starting your day off right. Take some time each morning to reflect and jot down your thoughts for the day ahead.

Set some positive goals to get you motivated and allow yourself the time to take notice of your day. Grab a notebook you love and your favorite pen and get journaling, ladies!

2. De-stress (and manage it better!)
Stress can do all sorts of damage to our bodies, especially when left ignored. Start making time to destress after a busy day, whether it’s curling up with a good book, soaking in the bathtub or stretching out during yoga. Cortisol, the stress hormone, is terrible for both your heart and your waistline.

If you feel stress creeping up on you, force yourself to take a mental break when you’re feeling overwhelmed or overloaded.

3. Pay attention to your food
Wondering how those happy, healthy women keep their lives together? Paying attention to the food you eat can do wonders for your mind and body. But what do I mean by paying attention? Well, many of us mindlessly eat in front of the TV or while sat at a desk working, meaning we’re much more likely to scoff more.
Whether it’s staring at your favorite TV series while shovelling down a huge portion, or eating more snacks than you intended, mindlessly eating can be bad for your outlook on food!

4. Cut back on sugar
Many of us eat too much sugar… Whether it’s daily coffees or too much candy, either way, it’s time to cut back!

If you’re on a mission to look and feel your best, reducing your sugar intake can mean significant benefits for your long-term health.

5. Get plenty of sleep

Getting a good amount of sleep is important to your overall health. Poor sleep has been linked to heart disease, obesity, depression, and anxiety – so if you’re wanting to feel your best, hit the hay!

6. Don’t skip breakfast
We’ve heard it all before… Breakfast is the most important meal of the day! And for good reason. Breakfast helps to set you up for the day ahead, starting your morning with a boost of energy! Opt for a combo of carb-fat or carb-protein will give you all-day energy and productivity!

7. Wear sunglasses (and sun block)
To keep your skin look radiant, don’t forget to wear sunglasses and sun block when you’re outside enjoying the sunshine. They’re not just here to help you the morning after a heavy night… your eyes and the tissue around them can get damaged from UV exposure.

8. Get stretching
With so many of us sitting for endless hours behind a desk, it’s important to keep your body feeling limber! Whether it’s a quick stretch on your lunch break or after a session in the gym, stretching can help to both maintain and improve your flexibility.

Why not try yoga? Not only is it great for stress relief, but it can also help to improve your flexibility, mobility, body alignment and posture.

9. Book out time to exercise
Don’t just squeeze in a quick workout, make time to exercise. Commit to an exercise class so you have to keep your promise and block out time in your schedule to ensure you exercise!

10. Hit your daily steps
It’s easy to sit in one spot all day, jump in your car and resume sitting on the couch at home. But what about your daily steps? Sitting for long periods of time can be bad for your posture, and set you up for back pain later on in life. Get moving!

11. Practice self care
Want to know how to feel your best? Take some time to practice self care! Whether it’s soaking in the bathtub, taking the time to make a delicious frothy coffee or having a pamper session – take some out for you.
12. Keep drinking water
Many of us forget, but we should be drinking at least 8 glasses of water each day! Water is so good for so many reasons, from weight loss to your skin to stress boosting, try to up your water intake.

13. Meal prep
Trying to get yourself organized? No problem! Meal prep can be your new best friend. Start by working out your meals for the days ahead, prepping them in advance so you can grab them and go! This will allow more time for relaxing on your lunch break, hitting the gym and that all-important self care!

14. Take time to unplug
It’s easy to scroll endlessly on social media, but it isn’t always good for our mental health. Take some time to unplug from the world! Go camping and enjoy the outdoors, head out for a walk without staring at your phone and sit down with a good book in the evening.

15. Create a nightly routine
A nightly routine can be beneficial for helping you unwind and letting your mind and body know that it’s time to sleep. If you’ve had a particularly busy day, it can be difficult switching off. Try a herbal tea, journaling and setting your clothes out for the next morning.
By creating a routine that you follow without fail, you’re setting yourself up for a great night’s sleep.

16. Learn something new
Keep your brain buzzing by learning something new! Whether it’s a new exercise, a new skill or even a language, it keeps life interesting when we’re always learning something.

17. Always have something to look forward to
It doesn’t have to be huge, but always having things in your schedule that you’re looking forward to will help you find some enjoyment in the everyday.

It could be a new book release, new TV series or even a holiday!

18. Read often
Life can get hectic and time can disappear in a heartbeat, but things suddenly feel a lot more still when reading a book! Sit down with a thriller that gets your gripped, or a little romance that makes your heart flutter!
It doesn’t have to be hours, just read for 10 to 20 minutes at a time where you can.

19. Cut out negativity
Cut ties with any toxic friends who bring you down, and don’t be afraid of saying ‘no’ to plans you really don’t want to keep.

20. Express gratitude daily
Whether it’s taking the time to journal or simply reflect at the end of your day, practicing a little gratitude helps you add some perspective to your life.

21. Take six deep breaths
Taking a breath before you react in a situation is a totally normal thing many of us practice. But what about six? Whatever the situation may be, six deep breaths can help manage the situation and conquer any feelings of overwhelm.

Be sure to count them out:

1 – breathe in -, 1 – breathe out –

2 – breathe in, 2 – breathe out –

3 – breathe in, 3 – breathe out –

4 – breathe in, 4 – breathe out –

5 – breathe in, 5 – breathe out –

6 – breathe in, 6 – breathe out –

Ready to kick life’s butt?
Phew! And there we have it, 21 daily habits that’ll make a big difference to your life. We don’t recommend taking on all of the above at once, but start off slow and you’ll soon notice the difference!

12/18/2021

How to rediscover your workout motivation
No matter where you’re at in your fitness journey, it’s easy to lose your motivation every now and then. The simple idea of dragging yourself out of bed and to the gym can feel like, oh no, not today. Every time.

Even when you set out with the best intentions, it’s not easy to keep up your motivation to workout, especially as the colder seasons start to creep up on us. Whether you’ve got huge goals in sight or simply want to get a little fitter, it can often feel like an uphill struggle trying to stay motivated to workout.

Don’t worry, ladies, we’ve all been there. And so, I’ve put together some handy tips to help you rediscover your workout motivation – so you can smash your goals and feel amazing!

Find a workout buddy to hold you accountable
Exercising alone can be tough work. Sometimes we just need another person to keep us motivated, cheer us on and make sure we’re on top form! Whether your partner, a family member or a friend, get yourself a workout buddy.

Not only can you be one another’s cheerleader while you exercise, but it brings a level of fun to your workout session! Not sure about working out with a friend just yet? Why not book a couple of sessions in with a personal trainer?

Write down your goals
Keeping track of your workout goals is super important for keeping yourself motivated! Whatever your goals may be, jot them down and keep them where you can see them, whether it’s your bathroom mirror, on the fridge or as your phone’s wallpaper.

Got a huge goal in mind? Whether it’s a special occasion or a big event, get yourself into the mindset of achieving this goal and the fantastic feeling you’ll have when you complete it!

Make time to exercise and plan ahead
Many of us try to squeeze our exercise time around our busy schedules. But instead, allocate time specifically to exercise and plan when you’re going to workout. If it means adding it to your calendar, then do so!

Otherwise, it can become far too easy to think I’ll go to the gym tomorrow. If it’s in the diary, you’ve gotta go!

Listen to music that gets you PUMPED
Music can work wonders, from concentration to motivation. When you’re hitting the gym and need a spring in your step, or you’re looking to up the pace on the treadmill, get searching for the best playlist for the job!
There are so many playlists on Spotify to choose from, no matter what genre of music you’re into.

Workout to your favorite series
Fancy an uphill walk? Or maybe even a run? Jump on the treadmill and make your workout fly by with a little Netflix.

If you know how long an episode is, you can keep track of how long you’ve been exercising with ease – you’ll workout will quickly fly by, plus you’ll be well caught up on your favorite series!

Get a little competitive
Get ready to embrace your competitive side! Whether you’re competing against your own workout personal bests or taking part in a class, a little competitiveness can really drive your motivation to workout!

Challenge yourself with your own targets, or compete with a friend to tackle new challenges together. You’ve got this, ladies!

Find a workout to suit your mood
Some of us find it easy to throw ourselves into any type of workout. But when you feel as though you’re lacking workout motivation, you may need to choose the right type of workout for your mood.
Looking to destress after a long week? Try a yoga or pilates class. Feeling wound up? Get a HIIT workout into your schedule to really banish those blues.

Get motivated at home while getting ready
Sometimes we hit the gym and find ourselves with little motivation to workout when we get there. Other times, we struggle to even get there in the first place!

If you’re finding yourself feeling demotivated, try to get yourself pumped before you even leave the house. Channel your inner Pop Diva and watch a music video that you can’t help but dance around to! Get those endorphins flowing!

Treat yourself to a fitness tracker
Another great way to keep tabs on your fitness progress is with a fitness tracker! Whether it’s reminding you to move daily or tracking your steps, fitness trackers such as the Apple Watch or FitBit can work wonders for your motivation.

Plus, if your friends already have one, you can start competing with one another too!

Book (and pay for) a class
There’s nothing quite like committing with your hard-earned cash to make you stick to your workout! If you find yourself frequently oversleeping and missing your workout sessions, or avoiding the gym after work, book a non-refundable class and get your butt there!
When you’ve already committed with the dollar, you’ve gotta go, ladies.

Make exercise your ‘me time’
Instead of allowing working out to get pushed to the bottom of your to-do list, try to book the time in as ‘you’ time. This is an opportunity for you to work on YOU and your GOALS.

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