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Will you get faster results if you workout every day? It all depends on what you consider a workout. If you're lifting weights every day, STOP! You'll actually be losing ground rather than gaining it. When you lift weights or do strength building exercises, it makes micro tears in the muscle that need time to heal. When they heal, they get bigger and stronger. If you don't give that time to heal, which means you won't get stronger and often go backward, getting weaker in the process.

You can train every day if you alternate.

Some people spend one day on legs and the next on the upper torso. Others devote a day to endurance, one to strength training and one to flexibility training and then restart the cycle. Doing some type of physical activity every day won't hurt, and will help if you're trying to lose weight. However, repeating the same workout, same level of intensity or focusing on the same muscle group each day isn't necessarily healthy and won't be your best option in the long run.

To vary intensity levels, try HIIT---high intensity interval training----on one day and extended walking on the next.

You can't force your body to get fit quicker than it's able. It all takes time. Have a schedule that combines both the gym and activities outside the gym. For instance, take a walk through the park or ride a bike as an alternative to a tough workout. It gives your body time to heal, plus provides circulation so it speeds the process.

Make sure you get all types of workouts.

While some people focus on building muscles and others focus on aerobic training, they're both wrong. You need both types of training, plus balance and flexibility training. Without flexibility training, you're more prone to injury when you're lifting weights. All types of training are important to be truly fit. You can combine types of training or focus on each on different days.

• When you're working out hard, don't go home and lay on the couch the rest of the night. After your workout, continue with activities you'd normally do.
• It's okay to train every day, especially when you do it the same time each day. It helps you get into the habit. Just don't do the same type of exercise each day or make each day intense.
• Doing some type of training every day can actually help relieve stress and keep your body moving with ease. The older you are, the more likely you'll lose gains with too many days between workouts.
• If you choose to do strength training every day, do short, easy sessions. Don't push yourself too hard. If you have a particularly intense workout, take it easy the next day.

For more information, contact us today at Habitat Health & Fitness

If you've made it your new goal to get fit, you probably want to find the best possible program to achieve that goal. Finding workouts for beginners can help solve that problem, but you still have to identify how much you should push yourself and how many repetitions to do. It's one reason people love having the services of a personal trainer, to help them through that phase of exercise. However, if you're working out on your own, don't push yourself too much the first few days. Spend more time focusing on the right form than how much you can lift, how long you can workout and how many reps you can do. You'll be glad you did.

You need a combination of exercises that provide endurance, strength, balance and flexibility training.

No matter what your level of fitness or experience with exercise programs, you need a balance of all types of workouts. Endurance exercises are also known as cardio workouts. It keeps you heart healthy. Strength training builds muscles and protects your bones, while flexibility training protects your muscles. Balance training helps protect you from falls. Running, rowing and biking are three types of cardio workouts. Flexibility training increases your range of motion and include all types of stretching. Most people identify strength training with weights, but you can use body weight, resistance bands and kettlebells. Many of the core exercises improve your balance, as well as strengthening the body in the process.

Always include a warm-up and a cool-down.

Before you start any workout, make sure you include warm-up exercises to prepare your body. The type of warm-up you do depends on the part of body you're working out. Jumping rope, arm circles and lunges are appropriate, depending on the body area you'll be working. Simply walking it off or stretching can be a good cool-down exercise.

Start with a workout program that doesn't require equipment if you're doing it at home.

Bodyweight exercises are the best types of workouts for anyone that isn't working out in the gym. The weight of your body is all the equipment you'll need. Start with your warmup and move onto the actual workout. Start with a program that has squats, push-ups, lunges, a plank and jumping jacks. You can do strength training by using empty plastic bottles filled with water or sand for strength training. Focus on form initially and don't push yourself the first few days, but slowly increase the number of repetitions and shorten the recovery time between exercises.

• Before you start your workout program, set a goal, then create a path to achieve it.You need to be able to measure your success, so record your progress, weight and measurements before you start and periodically once you've begun.
• If you haven't worked out in years, are older or have medical conditions, always check with your health care professional before starting a workout program.
• Create a workout schedule. When you have it scheduled, like any other appointment, you're more apt to do it. If you workout in the morning, lay your clothes out the night before as extra incentive.
• If you're still confused and want more help, we offer three workouts free that will help you get into the grove and get started immediately. Habitat Health and Fitness also offers low cost group programs to get you started on the right path and help you stay on it, too.

For more information, contact us today at Habitat Health & Fitness

I love watching the people in the team and small group classes in Lakeland, Florida. While you'll sometimes see a bit of dread on the participants faces when they have to start something new, most of the time you'll find they enjoy themselves, even when the workout is hard. The people in the group classes and even those who come to me for personal training, find it's more enjoyable when you're working out with someone else. You might say working out with a partner or in a group will make you flex for fun, while you're building endurance, flexibility and strength.

One of the benefits to group training or having a trainer or a workout partner is accountability.

Just knowing you'll be meeting a group, a workout partner or a trainer will get you to the gym when you'd rather stay at home. When someone is waiting for, that makes you accountable to them to arrive. Even when you exercise, if there are others watching, you'll be more apt to put more effort into the workout. Sometimes, there's even friendly competition that drives people on to achieving more. You'll put more effort into the workout, so you'll get more out of it. After all, who wants to be the person who quits first.

A workout group is less expensive than private sessions.

Whether you opt for small group training or team training, you'll pay less than you would if you worked out with a personal trainer. That's because everyone shares the cost of the trainer's time. Even though you don't get continuous one-on-one time, you get the oversight of a personalized trainer, a program created for your fitness level, and instruction on how to do each exercise correctly. Our trainers even modify workouts to accommodate injuries and special needs.

You'll laugh and build friendships.

People don't come to the group sessions to make friends. They come to get fit. Friendships are just a bonus. Today, there's a lot of competition for good jobs and that causes some people to focus their energy on their job, with very little left for social life after work. The reason they do it boils down to a busy schedule and little time for socializing. Group workouts, provide a bit of social outlet, while focusing on staying fit. People often make friends with other busy people, form relationships---even if it's just at the gym---and have a real personal connection when they workout in a group.

• Our workouts are fun and also quick. You don't have to spend all day to have the workout you need to look and feel better. Taking just 45 minutes out of your day will help you melt fat and get fit.
• Our trainers have the knowledge to provide workouts that make the most of the time you have. You'll get faster results by doing the training you need.
• There's something for everyone. You don't have to be fit to enjoy a workout with the group, even if someone in your group is super fit. Everyone works at his or her own fitness level. The only person you'll be competing with is yourself.
• Come take our three workout challenge. At Habitat Health and Fitness, we offer 3 free workouts to get you started. You'll feel how great it is to get moving and learn how you can get in shape faster, without costing you one cent.

For more information, contact us today at Habitat Health and Fitness

I appreciate our faithful clients to come to Habitat Health and Fitness and put the design of their workout in our hands, going through each guide workout with intensity and passion. However, even the most committed client has occasions when they can't make it to the gym and need no equipment workouts to fill in the gaps until they can. Here's a few workouts that you can do in a hotel room or your living room, virtually anywhere you have privacy and time.

Try a quick workout using calisthenics and body weight exercises.

People have been exercising for centuries without equipment. The exercises done in military boot camps start with those types of workouts using calisthenics and bodyweight exercises. If you want a total body workout, start with reverse lunges that work the thighs and hips. Do six reps on each side and move on to lateral split squats, also doing 6 reps on each side. Ten pushups are next followed by 10 hip bridges and 30 seconds of mountain climbers.

Dr Zach Bush created a four minute workout you can do three times a day.

This four minute workout is also called a nitric oxide dump. Nitric oxide opens up the blood vessels by relaxing the inner muscles of the vessels and allows increased circulation and more nutrients and oxygen throughout the system. This workout also works 16 different muscle groups. It starts with five to fifteen squats, jumping jack arm motions for the same number of reps, outstretched arm circles and finally overhead presses. Do four sets of this combination three times throughout the day. If you're fit, do the highest number of repetitions and those less fit start with the lower amount.

Get back to the basics.

There's nothing better than good old push-ups or lunges. If you want to maximize your workout time, get a combo of four bodyweight exercises you can do in a circuit training style. Repeat the combination for five to ten sets. One sample is 10-push-ups, 20 crunches, 10 Supermans and 10 body weight squats. If you're in good shape and these don't provide the challenge you hoped for, ask your trainer for some variations to make them more difficult.

• Turn a simple walk to a HIIT workout. HIIT---high intensity interval training---can get you into shape faster than other styles of working out. By varying the speed and intensity, you can even make walking more challenging.
• You don't have to have official equipment to get a workout. If you have plastic detergent bottles or gallon milk jugs, you have a replacement for kettlebells or weights when they're filled with sand or water.
• Planks and other yoga poses also provide great workouts when you don't have access to the gym. Learning a few of these can add variety to your workout program and provide exercises when you're miles away from the gym.
• At Habitat for Health and Fitness, our personal trainers are ready to help you with a program that travels with you, no matter where you go. Come in and our three free fat-burning workouts for a sampling of the benefits we offer.

For more information, contact us today at Habitat Health & Fitness

Winter is a great time to make soup. While our weather is far warmer than most areas, it still can get chilly at night in the winter. Now, you can make soup that warms you up, while also helps burn fat. These fat burning detox soups are also delicious and you can make them ahead and store them in the freezer for later use. These provide clean meals that everyone in the family will love.

Detox soups not only help your body eliminate toxins, it also improves digestion.

You may not realize the effect that processed food, dairy, sweeteners and sugar have on your body, but if you give them up for a while, you'll notice the difference. Detox soups also provide fiber to aid in elimination. When you add soup to the menu each day that's full of nutrients, you'll lose weight faster. One study showed that even when calories were the same, people who chose soup over junk food snacks lost more weight. It helps keep your blood sugar more level, which helps you avoid that low dragged out feeling and the potential for overeating.

This yummy green soup is filled with nutrients and has a touch of licorice taste from the fennel.

What do you get when you combine the flavors of kale, fennel, spinach, asparagus and garlic? You get a delicious soup that's packed with nutrition and energy to boost weight loss. Heat a teaspoon of coconut oil in your soup pot, then add a small diced onion, 2 minced garlic cloves, a pound of chopped asparagus, a diced fennel bulb and two celery stalks chopped in half inch chunks. Cook for five minutes at low. Add a cup and a half vegetable stock and bring the mixture to a boil, then simmer on low for seven minutes. Add ½ lb fresh chopped kale leaves and 1 cup fresh spinach, then remove from the stove. Put it in the blender and add the juice of one lime. Blend until smooth and if necessary, add more vegetable stock. Top it with seeds or toasted nuts as garnish.

If your work schedule is tough, you can still make this soup, but make the base a day ahead of time.

Make the base for this lentil soup the day before, so you have less to do the next night. Put a cup of each, chopped carrots, chopped celery and chopped onions. Add one dice red bell pepper, 6 minced garlic cloves, 1 ½ cups brown lentils, rinsed, a pound of sweet potatoes peeled and cut in small pieces and seven cups of broth. Mix in a teaspoon curry powder, ½ teaspoon of each nutmeg, ground cinnamon, turmeric and paprika and 1 ½ teaspoons of both coriander and cumin powder. Cook on high in the slow cooker for 4 to 6 hours. Refrigerate and the next night, put half the soup in a blender, with a half cup of broth, blend mix with the remaining soup. Heat in the slow cooker on high and add 2 ½ chopped baby spinach and ¼ cup lemon juice. Serve with a sprinkle of cilantro.

• Green cabbage soup is probably the best known detox soup. Chop the cabbage and add broth, carrot onion and herbs for flavor. A little apple cider vinegar adds more benefits and for improved flavor, add instant miso soup mix. Adding lemon juice and tomatoes also boost nutrition.
• Brighten your table with a beet soup. It contains red onion sautéed in coconut oil, with cubed beets, minced ginger root and garlic are added as it sautés longer. Mix coconut milk, vegetable stock and sea salt in and cook 40 minutes, then stir in cashews five minutes before serving, lime juice. Puree and serve with cilantro.
• A simple broccoli soup can be ready in ten minutes. Put a 14 ounce can of coconut milk, a bunch of broccoli, stalks and florets in a pan with salt, pepper and nutmeg to taste and cook for 5 minutes. Blend it until smooth and serve with chunks of avocado and parsley in it.
• At Habitat Health and Fitness, we provide a workout program that helps you on your weight loss quest.

For more information, contact us today at Habitat Health & Fitness