by Devin Almonte

Have you ever visited a gym and it feels like everyone there knows each other; they all seem to know what they are doing rotating from machine to machine? People are grunting harmoniously while they watch their arm muscles glisten in the mirror with periodic phone pauses woven into their workout because, after all,  being on your phone 24/7 means you're important! Instead of Starbucks, an array of different colored smoothies and weird looking gel packets purse the lips of all the super fit ladies that walk by. On top of that, you’ve never seen so many butts so perfectly placed in all of your life. And now you are feeling like maybe you should have only had a couple slices of bacon with your eggs this morning instead of four.
 
Here are a couple of things to note. Is the gym intimidating? Yes, very much so! My advice? Recognize that it is intimidating and go anyway. Let this be your first fitness challenge. Before conquering the fat, conquer the intimidation. Once you do, you will soon realize that your fears are based on the superficial aura of the gym subculture. Please, don’t take me as being a hater of all gym rats and the gym lifestyle. I am one of the those gym rats that is always at the gym. That’s because I love it. Just realize that you deserve to be there just like everyone else. Remember, I guarantee that most of the people you see probably have no idea what they are doing (including myself much of the time) and are using the machines improperly. Clothes are just clothes and they won’t get anyone in better shape because they are in style. And the smoothies? Most don’t even know what they are drinking, but are doing so because someone said it was healthy. And it probably is somewhat healthy, but don’t make people out to be in a better position than you. Don’t fall into the comparison trap. You deserve a healthy life. Get started where you are, not where they are.

4. Dress comfortably.

Like I mentioned before, trendy fitness clothes won’t get you fit, though they definitely look cute. If you find that dressing the part will motivate you to get to the gym, then go for it. Otherwise, maybe save that as a reward after all your hard work pays off. Remember, there was a day when basic t-shirts and shorts used to count as fitness attire and people still managed to get in shape.

5. Take a class.

This may be a big step for you, but do not fear. Face the fear. I am a huge fan of classes. Working out as a group is so incredibly motivating. It’s a great place to meet people and to connect with others your age or on your level. Classes attract all types. No need to worry about being coordinated. After a few tries, the moves are relatively easy to pick up. And there are different classes with different fitness levels. Find out who the fitness director is and schedule time to meet with them to see what class is best for you. If you are still worried, many gym websites feature videos of the classes online so you can practice ahead of time.

6. Master the gym.

Make it a goal for the year to “try everything once”. Take a swim class. Play racquet ball once. Use the sauna. Try each class. Master each piece of gym equipment by knowing how to use it correctly. Don’t overwhelm yourself. Take small steps like mastering one piece of equipment each week. From there, you can decide what you like and what you don’t like. Soon, gym goers will be coming to you for advice on how to work the equipment and what to do!

7. Join a beginner group.

Many gyms offering smaller workout groups that have a goal in common such as eating healthier or losing weight. Nothing feels as good as being around those that are working towards the same goal as you. It creates a sense of belonging.

8. Stay focused.

Don’t let the voices in your head tell you that you don’t belong there or that you are wasting your time. You deserve a place there just like anyone else no matter your level of fitness or "current state of being". Use your voice. Don’t be afraid to ask questions. Remember, the staff is there for you, not the other way around. Make your goal be about getting healthy and fit, not about "getting pretty". 
 
Slowly, but surely, you gymphobia should start to melt away along with those dreaded extra pounds. And when it does, remember, to pass on the love because there is always someone that has to start somewhere. 

​​There is nothing that makes me happier than being in my garden. This is where you will find me each and every day during the summer months, pruning, weeding, and watering away. And being the fitness nut that I am, I love the health benefits it offers. Fitness doesn’t have to be in the gym and there is nothing better than true, organic exercise that starts right in your backyard. There’s no need to turn up the heat when you’ve got the summer sun shining upon your face and the birds providing your with your ultimate workout soundtrack. Gardening is the all-natural and healthy way to burn calories and stay active.

​When you garden, you experience a number of health benefits. Gardening in particular  is associated with mental clarity and feelings of reward. If that’s not enough, all that planting, watering, pruning, and weeding eases stress and anxiety, improves memory and concentration, aids in improving hand strength and dexterity, helps immune regulation, and boosts self-esteem and well-being. One long-term study found daily gardening to represent the single biggest risk reduction for dementia, reducing incidence by 36%. For sure, just being around your garden right in your own backyard can improve your state of mind, giving you more energy and helping you to feel more alert, alive, and peaceful. 

I’m happy to say that I just finished laying down 15 yards of mulch to make our gardens summer ready. Talk about a workout!  I easily logged over 30,000 steps each day on my Fitbit until the pile was gone! While you can burn calories by gardening, I wouldn’t make this your main objective. Make your main objective to be healthy and to feel good. The calorie burn will follow.

​ Don’t get me wrong, I love my gym workouts. They give me the structure and routine that I need. But, when I am looking for a full body rejuvenation and peace of mind, I turn to my garden for some organic, all-natural exercise.

If you’re the type that must know the calorie burn connected to your activities, here is a helpful guideline:

​Applying Fertilizer or Watering: 20-50 calories/30 minutes
If you’re walking along applying fertilizer, seeding a lawn, or watering your garden, you’ll burn about 20-50 calories every half hour. It’s one of the lower-intensity activities on the list, so don’t expect to get too much of a workout here. Use this one to offset your higher-intensity workouts on other days. If you want to get more out of this activity, break it up. Instead of using a hose to water, use a watering can and walk back and forth to fill it.

Weeding: 150-170 calories/30 minutes
Spend about a half hour pulling weeds from your garden and you’ll burn about 150 calories. Other estimates put the number a bit higher, at about 170 per thirty minutes. The faster you go and the more vigorously you work, the more you’ll burn. To intensify the workout, use more squats and lunges to get at the weeds rather than sitting down in the dirt. Don’t let your knees go over your toes.

Planting: 150 calories/30 minutes
Planting will take about the same amount of effort as weeding, yielding a 150-pound person about 150 calories burned in about 30 minutes. You can increase that number by lunging as you go—lunge, plant, get up, step forward, lunge, plant, and go again.

Digging: 190-200 calories/30 minutes
Digging requires more energy than weeding or planting, as you usually have to rely on your muscles to get that dirt loosened and out. It’s a great exercise for your shoulders and back—just remember to keep your core muscles firm as you work to avoid hurting your back. If you’re squatting down or lifting rocks out, you’ll also be working your thighs and buttocks. A half hour will burn about 190-200 calories.

Clearing Land: 200 calories/30 minutes
If you’re just starting your garden, you may have to clear a space for it. This is a great activity to do to burn some calories, as it usually combines digging with lifting and carrying, working the entire body. Estimates are that you’ll burn about 200 calories every 30 minutes. The same is true for spading and tilling.
 
Mowing the Lawn: 50-250 calories/30 minutes
The best way to burn calories by mowing is to use a push mower. Estimates are that you’ll burn about 170 calories every 30 minutes this way. If you use a hand mower (without power), you’ll raise that number to about 250 calories every thirty minutes. A riding mower, of course, requires a lot less energy on your part—you’ll burn only about 50 calories every 30 minutes.

Hedge Trimming: 120-150 calories/30 minutes
Often when your trimming hedges or trees, you’re using heavy equipment that you have to hold up and move around. That can help burn more calories for you. Estimates vary—it probably depends on how heavy your equipment is and how intensely you work. Trimming in this way will burn about 120-150 calories per 30 minutes.
Manual trimming, though you’re not supporting the weight of a machine, may help you burn more calories, because you have to use more muscles to do the work. Estimates are that trimming by hand will burn about 180-200 calories per half hour. You’ll also be likely to build up your bicep and shoulder muscles.

Raking: 200-400 calories/30 minutes
The best way to turn this activity into a good calorie burner is to combine your raking and sacking activities. Rake for a bit, then stop and put the grass and leaves in your trash bag. Combining the two will help you burn about 200-300 calories or more per half hour. (Some estimates put it up in the 350-400 calorie range.) If you stick to raking alone, you’ll cut that number about in half.
To get the most out of your raking, stand with feet about hip-width apart and use a wide raking motion on each side. This is a great workout for your arms and upper body.

Laying Sod or Crushed Rock: 200 calories/30 minutes
This is a more high-intensity gardening activity, as you have to carry the sod pieces (or bags of rock), bend and stand to set them into place, and move them around to fit. You’ll burn at least 200 calories an hour at this activity.

Moving Waste with a Wheelbarrow: 300-400 calories/30 minutes
This is a higher-intensity workout because you’re lifting a significant amount of weight with the wheelbarrow and whatever is inside it. Estimates are that filling it, moving it, and dumping it will burn about 300-400 calories an hour, maybe more depending on how quickly you’re moving and how much you’re carrying.

Sources

​Summer is here! Yes, finally here in the northeast, the sun has come out and the weather has warmed up.
 
Summer is by far, my favorite time of year. Nothing feels better than a sun-kissed face. And as a former sun worshipper,  a true sun-kissed face looks anything but glowing. It can leave your skin, dry, flaky and dull. It’s screaming at you to give it some juicy hydration to maintain that healthy glow.
 
Please, take good care of your skin this summer. I found some great tips from Diabeticpick that I want to share with you along with some of my own. Follow these great tips to maintain smooth, soft, and glowing skin.