Love Notes by Jari Love

Benefits of Exercising in Cold Weather

by Jari Love

Benefits of Exercising in Cold Weather 

Working up the motivation to exercise when the weather grows more and more frigid feels like a herculean effort. You have to put on so many layers of clothing to stay comfortable, it’s often dark, and icy conditions don’t make things any easier. Though a sweat session outside might not be the easy choice, it’s a pretty good one. Tough it out, and you’ll score these six benefits.

1. You might burn more calories

Though many like to think exercising in chilly temperatures alone will increase your calorie burn, studies don’t support this claim. The problem is your body does a fantastic job of generating heat once you get moving. As long as you’re adequately dressed, you aren’t going to scorch more calories doing the exact same thing.

Before you get too bummed, there is a way you can use the winter elements to your advantage. If you notice a layer of fluffy white stuff on the sidewalk, lace up. Running in the snow is a lot more difficult than running on concrete, sort of like a jogging on a sandy beach. If you switch to snowshoes, you’ll scorch even more calories. In some cases, men can burn more than 1,000 calories after an hour of snowshoeing. Keep in mind, it’s a tough activity. You’ll likely need to ease into it before going nuts.

2. You’ll ward off the winter blues

Seasonal effective disorder, the fancy term for the depression people experience during the winter, sinks its claws into a pretty huge chunk of the population each year. According to research published in Psychiatry, somewhere around 20% of Americans find themselves suffering from severe to mild depression during the cold months. One of the best ways to combat this blah feeling it to get moving.

Exercising helps our bodies create more of the feel-good hormones called endorphins. While hitting the treadmill or elliptical can certainly give you this boost, some research suggests heading outdoors increases the effect. A 2013 review published in Extreme Physiology & Medicine reported exercising outside better promoted feelings of revitalization and positive engagement. Your workout doesn’t even have to be all that long. The review went on to reveal the first five minutes of outdoor activity are the most beneficial.

3. Increasing intensity is less difficult

Whether you like to walk, run, or bike, the heat and humidity of summer make it pretty difficult to up your intensity or mileage. Winter, on the other hand, makes it a lot easier to handle since you aren’t subject to the same stresses. And don’t think you can get away with the old excuse that the cold air is bad for your lungs because it just isn’t true.

If you’re after a new personal record on the race course, a chillier temperature could be exactly what you need. A 2007 study published in Medicine and Science in Sports and Exercise found marathon runners clocked progressively worse times as temperature increased. If you do choose to race in the cold, just be sure you do an adequate warm-up so you don’t feel tight when the gun goes off.

4. You’ll boost your immune system

Every winter brings a new round of nasty sick spells, which most people blame on the cold weather. Being in the cold doesn’t give you a cold, though. WebMD explained viruses make you feel crummy, not exposure to chilly temperatures. All the more reason to head out for a workout, because Harvard Medical School lists exercise as one of the best ways to strengthen your immune system. And because staying cooped up inside exposes you to more people who may be harboring this season’s latest cold, getting away from all those folks may actually reduce your chances of catching the same bug.

5. You won’t zone out

A warm day with clear sidewalks and streets offers plenty of opportunities to zone out while you exercise, which is bad for your overall calorie burn as well as your general safety. When it’s darker, slipperier, and snowier, you have to focus more on what you’re doing. But make sure you’re dressing to be seen. Ensembles composed entirely of black or white material won’t cut it for visibility, so go for brighter colors and reflectors.

6. You’ll maintain your fitness

Those with gym memberships struggle to use them as much as they intend when the weather’s pleasant, so they’re unlikely to do much better once a trip there means venturing into the cold. Most even admit to working out less during the coldest months of the year. Skipping some exercise from time to time isn’t a big deal, but a short break can easily stretch into a prolonged one.

According to Berkley Wellness, this period of detraining can lead to aerobic loss in just a few weeks. Muscular strength doesn’t diminish quite as quickly, but it also suffers. One study from 2001 found muscular strength diminishes after four weeks, but both sport-specific and recently acquired strength suffer even sooner. Maintain your routine this winter, and spring workouts will be a lot less of a chore.

via cheatsheet.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Healthy Roasted Chicken

by Jari Love

• 3 bulbs garlic
• 1/4 cup olive oil
• salt and pepper
• 4 Tablespoons coconut oil, gently melted
• 1 Tablespoon each minced, fresh rosemary, oregano, tarragon
• 1 teaspoon minced garlic
• zest and juice from one lemon
• 4 large organic carrots, cut into 1 inch pieces
• 3 organic zucchini, cut into 1 inch half-moons
• 1 cup pearl onions, ends trimmed
• 1 cup Brussels sprouts, halved
• 1 hormone-free, organic chicken
• 2 cups chicken broth
• 1 Tablespoon coconut flour

Cooking Instructions

1. Preheat the oven to 400 degrees F.
2. Cut off the tips of each section of the garlic bulbs. Place the blubs in a small glass pan. Brush the tops with the olive oil and sprinkle with salt and pepper. Cover the pan with aluminum foil and set aside.
3. In a small bowl combine the melted coconut oil, fresh herbs, minced garlic, lemon zest and lemon juice. Set 1/3 of the mixture aside for the veggies.
4. In a large bowl combine the carrots, zucchini, pearl onions and Brussels sprouts with 1/3 of the herb mixture. Season with salt and pepper. Set aside.
5. Rinse your chicken and pat dry. Carefully slide your hand between the skin and the breast and liberally rub some of the herb mixture. Rub the rest of the herb mixture over the top of the chicken. Season the chicken with salt and pepper and tie the legs together with kitchen string. Place the chicken on a large roasting pan, and surround it with the veggies.
6. Roast the chicken and veggies for 30 minutes. Reduce the oven temperature to 350 degrees F, pour 1/2 cup of chicken broth over the chicken and veggies, and place the garlic pan in the oven off to the side.
7. For the next 90 minutes, pour 1/2 cup of broth over the chicken and veggies every 30 minutes as it cooks at 350 degrees F.
8. To see if the chicken is done, poke the tip of a sharp knife between the leg and body and see that the juices run clear. Transfer the chicken and veggies to a large platter. Add a couple of the roasted garlic bulbs to the chicken platter, reserving one for the gravy.

Nutritional Analysis: 251 calories, 14g fat, 113mg sodium, 19g carbohydrate, 7g fiber, and 17g protein

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Are You Getting Enough Fiber?

by Jari Love

Fiber helps you feel full longer. Fiber also helps bind to and eliminates toxins from your system. Getting enough fiber in your diet is essential to maintaining a healthy weight, regulating your body’s systems, boosting your immune system and contributing to your overall health. Yet, many of us do not get enough fiber in our diets. Fiber is only found in plant-based foods, so start snacking on those veggies, fruits and whole grains!

Check Your Fiber Score

How much fiber do you eat each day? Grab a pen and paper and tally it up:

• Beans, one half cup (7)
• Vegetables, one cup (4)
• Salad, one cup (2)
• Fruit, one piece (3)
• Fruit juice, one cup (1)
• White bread (1)
• Whole grain bread (2)
• White rice, one cup (1)
• Brown rice, one cup (3)
• Intact Oatmeal, one cup (4)
• Meat, poultry or fish (0)
• Eggs or dairy (0)
• Sodas or water (0)

If you scored less than 20: You need more fiber in your diet. Boosting your fiber will control your appetite and cut your risk for many other health problems.

If you scored 20-39: You consume more fiber than most people, but adding more fiber to your diet will continue to make foods more satisfying and cut your calorie intake.

If you scored 40 or more: Congratulations, you are getting plenty of healthy fiber in your diet! An added bonus for you is a reduced risk of cancer, heart disease, diabetes and digestive problems.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Healthy Tuna Salad

by Jari Love

Yes healthy tuna salad can be made!

This healthy tuna salad recipe takes protein filled tuna and adds fresh ingredients to turn it into a healthy tuna salad. Unlike many tuna salad recipes, this one doesn’t call for dressings or mayonnaise that add undesirable fats. So, have this for healthy tuna salad mix for lunch or dinner, and keep it lean by skipping the bread and eating it straight from a bowl. Servings: 4

Here’s what you need:

• 2 cans Albacore tuna, packed in water
• 1/2 cup white bean hummus
• 1 small apple, finely minced
• 1 Tbsp yellow onion, finely minced
• 1 tsp dried dill weed
• dash of Pepper
• 1 TBL Dijon mustard

Mixing Instructions
1. Drain and flake the tuna in a medium sized bowl.
2. Add the remaining ingredients and mix well.
3. Serve in a bowl, on large lettuce leaves or in half of an avocado, garnish with dried dill weed.

Nutritional Analysis: One serving equals: 188 calories, 5g fat, 563mg sodium, 10g carbohydrate, 3g fiber, and 21g protein.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

8 Thigh Exercises Trainers Swear By

by Jari Love

Your thighs, no matter their size, are beautiful. But keeping them strong and toned is vital for everything from walking around every day to maintaining a healthy weight without killing yourself over every damn calorie.

“The more you work large muscle groups like the legs, the more calories you burn and the more you get your metabolism going,” explains licensed master sports nutritionist and function fitness trainer Natalie Jill, creator of Natalie Jill Fitness. “Plus, strong thighs and quads are a foundation of strength for the body. Working your legs is a win-win situation.”

These trainer favorites will ignite your metabolism and build lean, compact muscle.

How to do it: Aim to do at least four of these moves a minimum of twice a week for best results.

1. Plyo Lunge Jump

Why: The plyo lunge jump is extremely effective, as it works not only your quads but also your hamstrings and calves simultaneously, explains celebrity trainer Autumn Calabrese, creator of the 21 Day Fix and 21 Day Fix Extreme programs.

How: Start with feet in a hip-width parallel position, arms extended in front of your chest. Step straight back with one foot, bending both knees to 90 degrees, and then push off the floor, straightening both legs in the air. Keep the chest lifted and the core engaged. Land safely with both knees bent and repeat. To modify, assume the same position but either slowly lunge and don’t jump or don’t jump as high. Both modifications work the same muscles. Do 2 sets of 10 reps with each leg.

2. Plié Squat Pulse

Why: Isometric holds—holding a position for several seconds—are super-effective in working the all-important thigh muscles. They require just your body weight to make your thigh muscles burn, says Jill.

How: Stand with feet past hip width, toes and knees pointed out. Lower into a low plié squat position, and hold for 20 seconds. Then, add tiny little pulses—moving your butt up and down—for 20 seconds. That’s 1 set. Do 3 sets total.

3. Double Cloth Lunges

Why: Lunges are one of the most effective exercises for targeting your entire thigh, front and back. But to really engage the muscles, consider using exercise sliders, a towel, or even paper plates on a smooth surface to perform this exercise by celebrity trainer Reggie Chambers.

How: On a smooth surface, stand with feet in a hip-width position with one foot on a cloth. Slowly slide the foot with the towel forward and slowly lower into a front lunge. Hold for 5 seconds. Slowly slide the foot back up to a standing position. Slowly slide the foot with the towel backwards and slowly lower into a back lunge. Hold for 5 seconds. Return to standing position. One rep includes a front and a back lunge. Do 2 or 3 sets of 12 reps on each leg.

4. Wall Squat With Ball Squeeze

Why: This simple move can be made even more effective by incorporating a small yoga or exercise ball. The idea is that by squeezing the ball between your legs while performing a wall squat, you will further engage the thigh muscles resulting in stronger quadriceps—and more calories burned, explains Scott Weiss, a board certified athletic trainer and a registered exercise physiologist, strength and conditioning specialist, and advanced personal trainer. 

How: Stand with your back and shoulders against a smooth surface. Place ball between knees. Slowly lower into a wall squat where knees are in a 90-degree angle. Continue squeezing the ball. Slowly return to standing. To modify, try quarter squats by starting with 45- to 90-degree squats. Do 3 sets of 10 reps.

5. Curtsy Lunge

Why: There’s a reason ballet dancers have some of the strongest legs in all of sports. The moves they perform on a consistent basis not only hit multiple muscles at once, but they also target muscles on varying planes of motion, which is exactly why the curtsy lunge is so effective, says Weiss.

How: Stand with hands on your waist, feet shoulder-width apart. In one move, step back and across so your legs are crossed, and then sit into a lunge position. Come up and step back to the starting position with feet shoulder width apart. Do 3 sets of 10 reps.

6. Squat Jump

Why: You know that the plyo lunge is great at strengthening your thigh muscles. Well, this move is just as effective in that it hits the whole legs while also incorporating some cardio via the jumping so you get more bang for your exercise buck, says Calabrese.

How: Begin with feet in a hip-width parallel position, bend your knees, lowering the glutes back and down until your hamstrings are parallel to the ground. Keep your chest and eyes up, your knees behind your toes, and your weight in your heels. Next, extend your legs and explode off of the ground, raising your arms overhead and then land safely with bent knees. Repeat. To modify, start with a regular squat and bend knees between 45 and 90 degrees. Slowly progress to a small jump. Do 2 sets of 15 reps.

7. Reclined Heel Bend

Why: Some of the best exercises for your thighs are often the most simple. This move from Shannon Fable, certified professional trainer and director of exercise programming at Anytime Fitness, is just that. It hits your outer thigh while also forcing you to engage your core.

How: Lie on your back and extend legs straight up to the ceiling, directly in line with hips. Begin with feet parallel and flex the toes back towards you. With heels together, open the toes out to the side (externally rotate the thighs from the hips, like 1st position from ballet). Keep the heels together and bend the knees to make a diamond shape. Hold for 2 to 3 seconds, then push the heels towards the ceiling and straighten the knees. Be sure to keep the core engaged and back flat on the floor. Use hands for support. Do 2 or 3 sets of 15 reps.

8. Leg Curl

Why: Like our back muscles, sometimes our hamstrings inadvertently get ignored because they’re less visible than our quad muscles. But keeping your hamstring strong is important in preventing knee injuries. (When your quadriceps are stronger than your hamstrings, your body tends to overcompensate leading to injury.) This move targets the hamstrings directly, and helps give great shape to the leg, says Nick Clayton, personal training program manager for the National Strength and Conditioning Association.

How: Lie flat on your back with your calves on the top of an exercise ball. Squeeze your abs and glutes and lift your body off the floor, keeping your head and feet in a straight line. Slowly bend your knees, pressing your feet into the ball and pull the ball towards your body. Raise your hips as you pull the ball toward your body. Hold for 5 seconds and slowly extend your legs back out to starting position. Do 3 sets of 10 reps.

via prevention.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

4-Minute HIIT Workout

by Jari Love

This fast, no-equipment workout from Self Magazine is perfect for the busy days of Summer!

Summer is in full swing, so we totally get that you'd rather be enjoying drinks on a rooftop while watching the sunset with your pals instead of heading to the gym after work. Our solution: a fast and furious, no-equipment-required high-intensity interval training (HIIT) workout. When your schedule is packed, HIIT workouts are ideal because training at a higher intensity leads to the afterburn effect (where your body keeps burning calories even after you stopped exercising). "Ask yourself, 'When do I have the most amount of energy?' and try to schedule your workout around that time," suggests Ashley Borden, celebrity trainer and spokeswoman of Motrin's Make It Happen Weekends campaign.

To get started, warm-up for a couple minutes with jumping jacks and high knees. Then, perform each exercise below for 40 seconds, aiming to complete as many reps as possible. Rest for 20 seconds then move on to the next exercise. The circuit only takes four minutes, but for the best results, repeat the entire set a total of five times.

1. Reverse Lunges

Stand with feet shoulder-width apart and hands resting behind head, keeping elbows wide. Step right leg back two to three feet and bend both knees, lowering so left thigh is parallel to floor. Push through left heel to stand and return right leg to start. Reverse the movement, stepping back with left foot. Continue alternating sides.

2. Squat Thrusts

Begin in a standing position. Place hands on floor in front of you and jump legs back into a plank position. Hop feet forward, landing just outside hands. Jump up, reaching arms towards ceiling and immediately lower into the next rep.

3. Speed Skaters

Stand on right foot with right knee slightly bent and left leg lifted off floor. Take a wide jump to left, landing on left foot and swinging right leg behind left. Reverse the movement, landing on right foot. Continue alternating sides.

4. Bicycle Crunches

Lie faceup and place hands behind head. Raise legs to tabletop position. Lift head and shoulders off floor and twist torso to right, bringing left elbow to meet right knee, and extend left leg out at a 45-degree angle. Return through center and repeat on the opposite leg. Continue alternating sides.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Tips for Sticking to Your Health Plan

by Jari Love

Tips for Sticking to Your Health Plan 

When you are just starting a new diet and exchanging old habits for healthy eating patterns sticking to your health plan can be challenging. However, with a few tips you can make those changes last without succumbing to temptation.

1. Set Realistic Expectations

If you’ve been struggling with healthy eating for a while and decide to change too many things at once you may be setting yourself up for disappointment. For example, if you decide to cut out sugar from your diet, slash your calorie intake in half and drink nothing but kale juice all at once you’ll find yourself back in your old patterns fast. Similarly, if you expect to lose 30 pounds in a week the first time you decide to make a healthy change in your diet you are likely to be disappointed. Instead set realistic goals and expectations for yourself. Start by making one healthy change at a time, make it a habit, and then move on to your next goal. By setting achievable goals for yourself you set yourself up for success and making healthy choices will become easier and easier as you go along.

2. Don’t Starve Yourself

Healthy choices means knowing that you still need to eat—just make healthy choices. If you cut your calories too drastically or completely cut out an entire food group like carbs overnight your body will feel deprived and you are more likely to backslide. Avoid eating more than your body needs to fuel itself during the day and stick with healthy options.

3. Stay Committed and Don’t Make Exceptions

You can always find a reason to make poor eating choices: I need something fast, it’s the weekend, everyone else is having dessert etc. If you are going to stick to your plan you can’t make exceptions. Focus on your goals, and make healthy options easy for yourself. Always come home from work starving? Pre-prep cut veggies and fruit so you have something healthy on hand to grab when you get home to satisfy you until dinner. Find yourself making poor choices on the weekend? Don’t buy food you don’t want to eat—if it’s not in the house then chances are you’ll think twice about indulging yourself. Everyone else having dessert? Opt for fresh fruit—which brings us to the next point . . .

4. Avoid Cynics

Sometimes not everybody supports, or understands, your new health plan. Avoid those who compromise your health choices and surround yourself with people who will encourage you in your goals. Once your health plan starts to pay off and everyone sees how great you look and feel chances are they will hop on your band wagon. Who knows you may even inspire someone else to make healthier choices in their life.

5. Avoid Triggers

Pay attention to your body and your emotions and understand which circumstances trigger your desire to make poor health choices. Does your best friend always bake cookies when you visit? Invite her round to your place instead, or meet somewhere neutral. Do you crave sweets when you are tired or have had a bad day? Have a green tea, water with lemon, a piece of fruit or play with your dog, go for some light exercise to pick yourself up instead. Being self-aware of your triggers will help you recognize why you crave unhealthy foods and help you make better choices.

6. Stay Focused

The first few days of your health plan will probably be easy. However, after a few days it can be more difficult to remember why you made the decision to change your lifestyle. Help yourself stay focused on your decisions and goals. Write yourself notes and motivational sayings, stick pictures of where you want to end up or of apples and broccoli next to your fridge or pantry. Give yourself concrete reminders of why you are doing this and soon making healthy choices will become habit.

7. Get Over Mistakes

The goal is to eat healthfully and make good lifestyle choices every day. However, know that if you eat a brownie one day it’s not the end of your health plan. Forgive yourself and move on. Don’t give up because you made a mistake Get back to your routine and keep making healthy choices. Each time you decide to make a healthy choice the next one is easier. Start making the healthy choices you deserve.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Exercises to Get Rid of Foot Pain

by Jari Love

Whether from running, non-stop errands, uncomfortable footwear, or some other culprit, we’ve all experienced foot pain at one point or another. With the holiday season coming up the pain is likely to reach a high, which is why we’ve opted to go on the offensive and enlisted the creator of the MELT Method, a self-treatment technique that helps people treat chronic pain, Sue Hitzmann, MS, CST, NMT, and asked her to show us some exercises that we can do to strengthen our feet.

1. Mini soft ball treatment

Assess

Stand with your feet side by side, hip-width apart. Close your eyes and notice your feet. Scan up your legs and notice your joints and muscles and whether there’s any tension in the body.

• Position point pressing: Step onto a large soft ball (part of the MELT Hand and Foot Treatment Kit) in the middle of the underside of your foot. With your feet side by side, hip-width apart, gently shift your weight on and off the ball 2-3 times to find tolerable pressure. Apply tolerable pressure to that point as you take a focused breath. Then place the ball just in front of your heel. Apply tolerable pressure as you take a focused breath.
• Glide: Keeping your toes on the floor, slowly move the ball from side to side in front of the heel. Glide from side to side as you work your way to the back of the heel and then back to where you started.
• Direct: Shear With the ball just in front of your heel, wiggle your foot left to right with a slightly heavier compression. The ball should barely move. Hold the compression and take 2 focused breaths.
• Rinse: Place the ball directly under the big toe knuckle. Apply tolerable compression to that point, then press the ball toward your heel in a continuous motion with consistent pressure. Lift your foot to move to the next knuckle. Repeat from each one.
• Friction: Finally, rub your foot and toes over the ball lightly in a quick, scribble-like motion for about 10-15 seconds.

Reassess

Close your eyes and notice whether you sense any changes in your leg. Repeat all of the techniques on the other foot.

2. Take a friction break: If you have less than a minute, use the large soft ball and rub your foot and toes over the ball lightly in a quick, scribble-like motion for 20 seconds, then switch feet. This wakes up the feet and stimulates the sensory nerves, the lymphatic system, and the superficial connective tissue.

3. Build your foot strength: Place your large soft ball on the floor and try to grab it with your big toe and second toe. Then move the ball under your second and third toes – then third and four toes, and fourth and fifth toes – and repeat the move.

4. Strengthen your arches: Lie on your back with your knees bent and your feet hip-width apart and in line with your sits bones. Keeping the soles of your feet on the floor, slowly open your knees as wide as you can without lifting the heels or the balls of the feet. Pause and take a focused breath, then slowly bring your knees back together. Do 5 repetitions.

For images, visit cheatsheet.com

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Stay Motivated to Lose Weight

by Jari Love

Losing weight is tough. Pounds don’t just fall off without reason. You must have a strict plan in place that includes a well-rounded, low calorie diet and an exercise regimen that helps you to burn calories. Sometimes, you may have trouble staying motivated to lose weight, especially if you don’t see the results in yourself. If you have recently embarked on a plan to lose weight and find yourself lacking motivation, keep these ideas in mind.

Have Fun with Your Workouts

It takes hard work to lose weight. However, that does not mean the activities you incorporate into your fitness plan can’t be fun. If you dread going to the gym every day, mix in some other activities you enjoy that will allow you keep moving, burn calories and give you a change of scenery. You can take a hike, walk your dog or go swimming to take your routine outdoors.

Additionally, by incorporating some level of competition to your workout, you are more likely to stick with it. Play basketball or tennis with friends, or challenge a workout buddy to a race on the treadmill or exercise bike. You can even compete with yourself by recording your workouts.

Make a New Goal 

I am not telling you to rethink the whole process. Instead, give yourself a new, intermediary goal that you can obtain somewhat quickly. Reaching a goal is a huge motivating factor, and you should make sure to include a few along the way to your overall goal. A few examples may be going to the gym for five consecutive days, staying under your calorie count all weekend or avoiding the scale altogether for three days. It should be something pretty simple.

Once you meet your new goal, reward yourself. Treat yourself to a movie, a massage, a new book, or something else that you have wanted to do for a while. Just make sure your reward is in line with your overall goal. Meaning, it probably should not be a trip to the all-you-can-eat dessert bar.

Seek Words of Wisdom

When trying to stay motivated to lose weight, one of the simplest ways to do so is to find a quote that means a lot to you. It may be related to weight loss or not, but it should be something that speaks to you and makes you want to be the best you can be. Post it by the mirror, the scale, the refrigerator or your desk at work – anywhere you may need a little motivation. A picture of a loved one may also do the trick.

Weight Is Just a Number

Do you go to the bathroom scale every morning and are just not happy with the number that you see? Keep in mind your weight is just a number. It is not the “be-all and end-all” to the way you look to others or the way you should feel about yourself. Sometimes, your body can make a nice transformation in the right direction and you may see little to no change in your weight. In fact, you could actually even gain weight if you are using a strength training program, since muscle weighs more than fat. The most important thing is to feel good about the work you are doing every day, to keep working hard and moving forward, and know that eventually the numbers will fall in line.

Sometimes we hit a wall in our workout routine or nutrition plan. There are many ways to get over the hump, but what is most important is to find what works for you when you must stay motivated to lose weight.

Jari Love – original creator of Get RIPPED! DVD series and group exercise classes. The hot-selling and critically acclaimed Get RIPPED! series enables individuals of any fitness level to burn up to three times more calories than the traditional weight-training program, and has received rave reviews from fitness critics throughout North America since the first title debuted in late 2005.

Vegetables That Will Help You Lose Weight Now

by Jari Love

When you want to lose weight, there is no one thing that will do the trick. You must make healthy choices, exercise and eat well. Any healthy eating plan should include a wide range of vegetables and it is best to include many offerings. Or as some say, eat a rainbow of vegetables. Those looking to keep fit and trim have long coveted green leafy vegetables, but there are healthy vegetable options that are red, yellow and other colors as well. The following is a selection of vegetables that will help you lose weight now.

Broccoli

Broccoli has a great reputation for health, and at about 30 calories per serving is a great option for people that want to lose weight. There is no fat, but a healthy amount of carbohydrates that promote energy. Broccoli is packed with vitamins and nutrients, including more calcium than any other vegetable. Better yet, it has been known to help avoid cancer.

Cucumber 

Many people refer to cucumbers as a “negative calorie” food, meaning you actually burn more calories eating it than it offers. By that definition, a cucumber is certainly a vegetable that will help you lose weight now. Cucumbers are mostly water, which makes them very refreshing. Furthermore, there are many ways to incorporate cucumbers into meals. You can prepare them fresh, grilled or in many other ways, meaning you should always find a good way to enjoy them.

Carrots

There are many benefits to carrots, most notably the fiber and beta-carotene found within. You can lose weight eating carrots raw or cooked, but like most vegetables, raw is best to keep the maximum amount of nutrients. Also, carrot juice is among the best juices you can drink. Fruit juice, even if it is freshly squeezed, is packed with sugar, but carrot juice is sweet and delicious with much fewer calories.

Celery

Also consisting of primarily water, celery is also considered a vegetable that will help you lose weight as you eat it. Celery contains protein and fiber, a great combination for weight loss and can be enjoyed in many ways. Be careful though. You may be tempted to use celery with dips and other fatty spreads, which can actually do more harm than good.

Peppers

Going back to the note about eating a rainbow of vegetables, peppers offer many options in a wide variety of colors. Yellow peppers in particular are a great source of vitamin C as well as energy. Peppers are also sweet and can be great when your sweet tooth kicks in.

Onions

Onions fly under the radar a bit when it comes to vegetables that will help you lose weight. Of course, there are plenty of ways to make them less healthy, such as frying, but raw and cooked onions are both low calorie options that can be a nice addition to a salad or other dish. Red onions are best when it comes to weight loss.

Leafy Green Vegetables 

As previously stated, green leafy vegetables have a great reputation for helping people lose weight. Kale, spinach, watercress, Swiss chard, lettuce, and other greens are all terrific sources of fiber, vitamins and minerals with very few calories. Specifically, kale is currently one of the most popular vegetables that will help you lose weight and has moved up the list of healthiest foods on the planet.

One of the biggest points for losing weight with this list of vegetables is that they are all very flexible. It can be tough to get excited about eating the same old thing everyday, so look for fresh new recipes that feature these vegetables in a new way.

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