Tag: fitness

5 Virtual Fitness Challenges to Tackle This Summer

Written by travel blogger Tiffany Ammerman 

From local 5ks to hikes in far-off, exotic destinations, many of our planned fitness challenges have been added to the list of canceled activities this year. Initially, it might be disheartening to have to remove these events from your calendar, but don’t lose hope. Many competitions and challenges are simply moving to a virtual platform so attendees don’t have to experience fitness FOMO. 

Check out these five fun, fitness-related challenges for the summer and get your fitness fix! 

  • Paddle Boarding Competition

    For those of you who are heavily involved in the sport of paddle boarding, check out this fundraising event for the World Wildlife Fund! The Panda Paddle helps to support the conservation work of WWF and is typically held in San Diego, California. The organizers of the competition stated, “While we’re sad to not be there in person with our great community of nature loving paddle enthusiasts, we’d like to recreate the friendly competition with our Virtual Paddle Competition which we can now open up to other paddle sports.”  If you’re ready to get out on the water for a good cause, sign up for the Panda Paddle HERE.

 

  •  Limitless Vertical Challenge

    This intense endurance challenge focusing on vertical gain is perfect for those who love to continuously push themselves and their physical boundaries. Starting at Level One and moving through to Level Six, you can register, log your vertical gain and attempt to get yourself to “Double Everest”. Run Steep tells us, “Like other virtual races and challenges, you are in control. You get to design your course, choose your location, mix up locations each day as you like, and keep track of your progress through the week. Keep us updated each day and #ShareYourSummit as you trek toward the next level.” Ready to put some elevation gain under your belt? Click HERE to get more info on the Limitless Vertical Challenge. 

  •  Virtual Marathon

    Offering a 10k, half marathon, 30k and a full marathon option, this virtual race benefitting Blueprints of Love will have you running for a good cause in no time. This virtual race not only facilitates your marathon but it also helps to train and encourage you during the process. If you want to help out a great cause and get in some fitness, check out the virtual race with lots of options HERE. 

  • Camino de Santiago Virtual Pilgrimage

    The ancient 480 mile pilgrimage located in Spain beckons many people of all walks of life and all fitness levels. Unfortunately, the Camino has closed for the year but that doesn’t mean you can’t create your own hiking challenge in your own hometown. Each time you log your miles, it inches you across the map and lets you see, virtually, what you would be seeing if you were on this legendary trail using Google Street View. You’ll also receive virtual postcards which give more information about each location you reach on the trail. This pilgrimage is meant to be an intensely personal experience for each pilgrim so not only is it a fitness challenge but it also serves as  a mental journey. Start your Camino today by clicking HERE. 

  • Swim the Distance

    Whether it’s in the local lake or your own backyard pool, this swimming challenge will have you clocking some serious distance. After you register, you choose your distance and you have the month to document and complete your challenge. This virtual competition is perfect for those who are looking for some virtual fitness motivation. Clock your miles HERE. 

C O N C L U S I O N

Whether you’re supporting a fundraiser or attempting to push your own physical boundaries, these virtual fitness challenges will have you motivated and staying fit during a time of many competition cancellations. These challenges are perfect for both beginners who are just getting started on their fitness journey as well as professional athletes who are looking for another sport to add to their repertoire. Join the league of other virtual athletes and start working towards your goal today! 

Cover photo courtesy of @the_goodish_traveler
Additional images courtesy of @pandapaddle and @aravaiparunning

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she’s not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Helping Gyms Reopen Successfully Post-COVID Wave

The FITAID Five: Helping Gyms Reopen Safely & Successfully

LIFEAID co-founder Aaron Hinde and daughter Trinity share the top-five steps to help our community safely return to the gym, as doors begin reopening nationwide. We know how important fitness is to our overall well-being, so please stay safe and stay fit out there. We’re all in this together.

Check out the full video here.

How Athletes Are Handling Quarantine

We interviewed four FITAID athletes—Kelsey Kiel, Jacob Heppner, Neal Maddox and Jackie Perez—to get their take on how they’ve been staying fit and what key learnings they’re taking away from quarantine.

Read the full article here.

“The obstacle in the path becomes the path. Never forget, within every obstacle is an opportunity to improve our condition.“

 

—Ryan Holiday

The Obstacle Is The Way: The Timeless Art of Turning Trials Into Triumph

Especially during difficult times such as these, this #1 Wall Street Journal Bestseller has helped those who apply its wisdom to become more successful at whatever they do.

Check out Ryan Holiday’s book here or at your local bookstore. 

.
AH

HindeSight  |  No. 39

How FITAID Athletes Are Handling Quarantine

 

Written by travel blogger Tiffany Ammerman 

Athletes around the world have become all-too familiar with the struggles of trying to maintain a healthy lifestyle and exercise regimen while gyms have been temporarily closed worldwide during the COVID-19 pandemic. Sharing our quarantine experiences and struggles with our fitness friends has become a major way for us to connect and stay motivated in a time of social distancing.

But what has quarantine been like for professional athletes?

We interviewed four FITAID athletes—Kelsey Kiel, Jacob Heppner, Neal Maddox and Jackie Perez—to get their take on how they’ve been not only staying fit but also what key learnings they may be taking away from their time in quarantine so far. Here’s what they had to say!

QUESTION 1

FITAID: Isolation coupled with a massive change in our normal day-to-day life can be tough for everyone. What obstacles have you experienced and overcome during quarantine?

Kelsey Kiel: I think one of the biggest things people (including myself) weren’t used to when we started this whole quarantine is the “being alone with yourself” thing. I always thought I was independent (I still think that), but being separated from normal life and interactions, you really have to be okay with sitting with yourself (all the thoughts and feelings that come with that). It was a tough thing for me at first, but I’ve really embraced FEELING and THINKING and BEING. Which is a bit abstract, but I think it’s helped me grow. 

Jackie Perez: Quarantine has forced me to really take a look at what I rely on for happiness. Total isolation has shown me that I rely on others and events to make me happy or motivate me. I have overcome this by trying to focus on the things that bring joy to me. The things that if they were taken away, they wouldn’t take my joy. I’ve started doing things I would never stop and take the time to do like read and go on walks or journal. Things that don’t require much but truly make me happy. 

QUESTION 2

FITAID: As many of our local CrossFit boxes have been closed, what are some ways that you’ve been keeping fit during quarantine? What is the most unique thing you’ve done so far for fitness?

Jackie Perez: I created a Running Club because I found myself very unmotivated to workout. It was a huge success and had over 500 people sign up. I thrive on community so I created one where we all pushed each other and kept each other accountable. Nothing replaces the community vibe of being at the gym, but we must adapt to the current situation instead of letting it control us. 

Neal Maddox: I tend to go for bike rides a lot. I put together a home gym so I am able to train still. 

QUESTION 3

FITAID: Staying positive and tuning in to our emotions have been very important lately. How have you been staying present, positive and connected?

Jacob Heppner: For those of you that know me you know I’m already a super positive and connected person! One thing I recently did during the quarantine period was to start Fitness Related Awesome News (FRAN) which shares positive and uplifting news from around the globe in the fitness space! 

Kelsey Kiel: I’ve been doing a lot of self work and reading and writing. It’s also been helpful to have people around me (not necessarily physically, haha) who have been there—FaceTiming, phone calling, and connecting that way. My dog also helps me stay positive because he’s so dang cute. 

QUESTION 4

FITAID: Describe how you’ve been focusing on nutritional wellness during this time. What have been some of your favorite healthy dishes you’ve made during quarantine?

Kelsey Kiel: I track my macros regularly, and I recognized after a few weeks that nutrition and food is something I can control, so it actually helped me feel a sense of normalcy to continue to count and track my macros and eat the normal, healthy and tasty things I normally would. 

Jacob Heppner: I’ve actually spent a lot of time focusing on my nutritional wellness and realized that so many others need that help and need accountability! So I recently started “Functional Eating” which is a nutrition company with a 1-on-1 coach, the same coaches I use for my diet and nutrition for competing at the Games. Our main focus is giving every person that accountability and relationship instead of just a plain ol’ diet template that doesn’t keep you accountable! 

QUESTION 5

FITAID: What advice do you have for other athletes during quarantine? What have you personally taken away from this experience?

Neal Maddox: Advice I could give is this: get off social media and pick up a book. I have been basically going back to school and gathering as much knowledge as possible. The reason is because I want to come out of this pandemic a better person and great coach for my clients. 

Jackie Perez: The best advice I can give is to only focus on what you can control. See opportunity in the situation that will help you grow. It’s a great time to get back to the fundamentals and make them bullet proof. We won’t have this kind of time to rebuild from square one again so focus on the basics and get really good at them so when things go back to normal, we can continue to build. 

C O N C L U S I O N

This experience has shown me just how important it is to control our thoughts. This can either be the biggest tragedy we have had to deal with or an opportunity for growth in areas of our lives we have ignored because we were too busy. 

As Jackie Perez mentioned in her interview, “Nothing replaces the community vibe of being at the gym, but we must adapt to the current situation instead of letting it control us.”

While it can be easy to lament the temporary closing of your local gym, remember that everyone—even professional athletes—are going through the same experience, and with that knowledge we can move forward together towards a positive and healthy future.

All images are the property of respective athlete and FITAID, all rights reserved.

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she’s not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

5 Equipment-Free Home Workouts to Try

Written by travel blogger Tiffany Ammerman 

Is social distancing putting a cramp in your fitness regimen?

Are you finding it difficult or frustrating to get a sweat session in without access to your normal workout equipment? With so many of us now finding ourselves doing nearly everything from home, we’re longing for the days when attending a HIIT, yoga, CrossFit, dance or spin class was the norm in our daily routine. 

Photos of epic and creative home/garage gyms are popping up everywhere, as we adjust to our new-found quarantine lifestyle. To help you stay fit during SIP, we’ve curated a list of five different types of fun and effective workouts that will get you sweating with little (or no) equipment. Bonus: if you’re missing your workout buddies, you can easily do these circuits over Zoom/FaceTimeⓇ with a friend.

Grab your water bottle, some tunes, a virtual friend, and get ready for some simple at-home workouts that will get both your heart rate and mood boosted!

  • HIIT 

HIIT (high-intensity interval training) has become popular among those who are looking for a heart-pumping workout often using just your bodyweight combined with high reps. 

Check out this HIIT workout you can try at home, repeat the circuit 3-4 times:

20 Speed Skaters

10 Air Squats

10 Squat Jumps

30 Mountain Climbers 

10 Sit-Ups

10 Seated Ab Tucks

10 Push-Ups

10 Burpees

10 Pulse Lunges (per leg) 

10 Glute Bridges

Max. Plank Hold

HIIT workout courtesy of @healthy_bree

  • Yoga Flow

There are many subsets of yoga, from hot yoga to Bikram to Ashtanga Vinyasa and more! Some yoga flows can be meditative, slow and peaceful while others will send your heart rate soaring or have you completely inverted. 

Check out these sans-equipment home yoga sequences. Repeat each exercise for 15 reps, complete 3-4 rounds:

Downward Dog to Upward Dog

Knee Hover to Downward Dog 

Knee Hover + knee-to-shoulder taps

Handstand Tuck Jump 

Hand Plank to Forearm Plank (with alternating knee hovers)

Yoga workout courtesy of @fitveganyogi

  • Cardio

Cardio is typically defined as any sort of workout that increases your heart rate. Whether that is running, climbing stairs, swimming or high-volume body movements, it is guaranteed to spike your heart rate and get you sweating.

Check out this spicy at-home cardio circuit, try repeating the circuit 4-5 times:

1:00 Skaters

0:15 Run, turnaround, then 0:15 Run back 

1:00 Squat Jumps

0:30 Run, turnaround, then 0:30 Run back 

1:00 Burpees

0:45 Run, turnaround, then 0:45 Run back 

1:00 Jumping Jacks

Cardio workout courtesy of @gomadtfitnesstoledo

  • Dance HIIT Out

Workouts incorporating various dance movements have become a fitness trend that has cultivated a huge following. From barre to ballroom dancing to Buti yoga, there are many dance-infused fitness routines for you to explore, even from home.

Give this at-home dance circuit a go, repeat 3-4 times:

10 Passé Jump Step Touch

10 Squat Jump Twist

10 Tricep Tap Clap Plank

10 Plank Jack Knee Crunch

Dance workout courtesy of @sequinjillian and @carbon38

  •  Strength Training

If you’re wanting to get some strength training in but don’t have any dumbbells or barbells on hand, we’ve got you covered. During this time, getting creative is key! Please feel free to adjust the movements for whatever equipment you have, and always be safe.*

Here’s an upper-body strength circuit that uses items you can easily find lying around your home! Aim for quality reps and complete the circuit 2 times: 

5 Single-Arm Shoulder Lifts with a weighted/full backpack (5x per side)

5 Single-Arm Fly with a weighted/full backpack (5x per side)

5 Shoulder Lifts with a heavy box/bag

0:30 Overhead Hold with a heavy box/bag

5 Arm Raises with a heavy box/bag

5 Single-Shoulder Press with a milk jug/bottle (5x per side)

5 Around-the-Worlds with a broom handle/stick

5 Tricep Extensions with a milk jug/bottle

Strength workout courtesy of @dina_homeworkouts

C O N C L U S I O N

Hopefully, these at-home workouts will help get you motivated and moving. But, like all things during this time, please don’t let failure or missed workouts become a point of shame—remember that your mental health is equally important right now. So if you find yourself getting more frustrated than fit, just give yourself a break for the day, go for a walk, then get back to it tomorrow. Utilize this unique time to explore different types of workouts and just have fun moving your body today! 

*Please always consult a physician before starting any exercise regimen.

Photos courtesy of: @healthy_bree and @meganashleyfitness

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she’s not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

Fitness in Quarantine: How to Stay Motivated & Moving

Written by travel blogger Tiffany Ammerman 

Staying motivated to continue on your fitness journey during a shelter in place order can be difficult, especially if you’ve been doing the same body weight exercises in your living room for the past four weeks. Staying active can not only give your immune system a boost but it can also provide an emotional lift during a time when our day-to-day life has changed dramatically.

If you’re looking for some ideas to help amp up your fitness motivation, check out these helpful tips:

♦ Create a Schedule For Yourself

Having a structured day and a dedicated schedule can help you feel more productive, focused and willing to take on some fitness. Knowing that you have carved out some time in your day for your workout not only gives you a mental and emotional break, but it can also help you to feel reinvigorated for future workout sessions.

♦ Participate in Weekly Fitness Challenges

There are so many CrossFit boxes, Jiu-Jitsu schools and yoga studios on social media who are offering up their services free of charge to help get people moving. Look up some fun fitness related challenges that’ll get you logging some miles or videoing your daily burpees. Posting your progress on social media so your friends can virtually participate along with you or cheer you on can help you to feel encouraged to continue. 

♦ Commit to the Mindset

It can be easy to be in the doldrums right now, but if you’re wanting to amp up your motivation, commit to the mindset that you’re going to get moving and get going. Being your own biggest cheerleader right now is so important for mental health. Sometimes just pledging to the process can be enough to make you feel inspired to get moving again. That also includes committing to a realistic and healthy fitness schedule that is right for you. 

♦ Find a Workout Buddy

Whether it’s your dog, your partner or your friend over video chat, having someone else who is relying on you can give you the extra push to get out and get going. It might require a little extra planning and creativity, but working out with a friend can really make you feel connected and inspired to continue your training. Don’t leave them hanging! 

♦ Try New Things

If you’re normally into HIIT workouts or prefer a slower paced yoga routine, now is the time to experiment with different types of fitness! It can be easy for our preferred workout to become deeply ingrained in our day to day routine pre-quarantine. Now that our schedule has been shaken up and you might not be feeling the same motivation without your gym buddies, try to use this time to find fun, new hobbies you might not have given yourself the chance to explore previously. 

♦ Take Rest Days

It may seem counterintuitive, but giving yourself some time to rest and recover can give you more motivation for future fitness and less burn out. You’ll feel ready to tackle your next vinyasa flow with vigor and energy! Maintaining rest days or active recovery days can give structure to your workout schedule as well as providing a physical and mental health balance in our lives. 

C O N C L U S I O N

Keep in mind that this isn’t a normal moment in any of our lives and it’s important to be kind to yourself during your training periods in quarantine. This isn’t a time to compare your fitness to others but rather an opportunity to explore, get creative and enjoy your own, personal workout journey.  So, find some cool fitness challenges and call your favorite workout buddy over video chat and get moving!

All images courtesy of: @j_straty

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she’s not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or her website: TheGoodishTraveler.com

 

> > > Stay well.

 

FITAID MAKES A SPLASH AT MIAMI’S 2020 WODAPALOOZA


February 20-23, 2020

What a weekend!

While athletes crushed WODs in the Miami sunshine & rain, the FITAID booth sampled over 3,000 cans of our LOW-CAL and ZERO SUGAR workout Recovery Blends—FITAID, FITAID ZERO SUGAR, FITAID RX & FITAID RX ZERO SUGAR—as well as the new balancing LIFEAID HEMP Blend.

Meet & Greets over the weekend included top athletes & influencers: Kelsey Kiel, Kenzie Riley, Hannah Eden, Cassidy Lance & Luke Parker

Pictured on podium, left to right: Sara Sigmundsdottir (2nd), Tia-Clair Toomey (1st), Kari Pearce (3rd)

CONGRATULATIONS to FITAID athlete Sara Sigmundsdottir on her 2nd-place finish at WZA 2020, crushing all the events over the weekend!

THANKS to everyone who came out and helped make WZA 2020 a success! We’re already looking forward to seeing you next year.
—Your FITAID Team

> > > Live well.

Scott Stallings Life-Changing Transformation

Source: PGA Tour video | April 2019

After being diagnosed with chronic fatigue in 2015, GOLFERAID athlete Scott Stallings changed his lifestyle. With two top-10s and a third-place finish in the 2019 AT&T Pebble Beach Pro-Am, Stallings is looking to earn his fourth career victory at the Valero Texas Open.

WATCH THE VIDEO HERE.

“The only time I really truly felt good is when I worked out. So when I was training and stuff, I felt great. It just kinda became a routine. It wasn’t a matter of if and when I was gonna do it, it was just a matter of what time of day.”

—Scott Stallings

FITAID Partners with Athlete & Coach Neal Maddox on The Jug Method

Santa Cruz, CA—Jan. 27, 2020

The Jug Method

Recently launched, just in time to help all of us reach our goal of getting in the best shape of our life in 2020, the new Jug Method is already sweeping the nation! Droves of fitness fanatics from all skill levels are flocking to replace expensive home gym equipment with simple water jugs. 

Founder and creator of the Jug Method, Neal Maddox is an eight-time CrossFit® Games athlete, elite coach & fitness guru who partnered with FITAID to share his revolutionary new fitness program with the masses.

“Whether you’re an elite athlete or just trying to get fit, the Jug Method is perfect for you! Ditch those expensive plates and barbells, join the Jug Arms movement today,” says Maddox with confidence.

Dip ‘n’ Sip, baby!

The unconventional program encourages members to “Dip ‘n’ Sip your way to improved strength with the Jug Method,” promising to get you lean, mean and green in record time.

There are already dozens of testimonials touting the benefits of Maddox’s program: “I’m cancelling all of my gym memberships and sticking to the Jug Method,” says one satisfied convert.

Just Jugs

Convenient and inexpensive, almost any kind of plastic jug (which you can adjust to desired weight by simply adding or removing liquid) can be purchased for less than a couple bucks at most any local retailer and put to use immediately with the Jug Method’s powerful, explosive movements.

Maddox is helping millions kick excuses to the curb by making fitness affordable and convenient, accessible from the convenience of your own couch.

Join the Movement

To learn more about the program or experience the power of the Jug Method for yourself, visit JugArms.com today, and let the Jug Method take your fitness to the next level. Show off your jug arms in a Jug Method T-shirt, now available online in vibrant white. And don’t forget to fuel your jugs with FITAID, the #1 Post-Workout Recovery Drink in America.

Join the Movement at JugArms.com 

Best Workout Playlist & Headphones for Work Outs

Original blog post by Poly | January 6, 2020 

When you’re working out, having the right playlist changes everything, especially if you have the perfect headphones! Working out with music is a great source for motivation and has been shown to boost performance. Read on to see the benefits of listening to music while exercising, how the right headphones make an impact and which songs to add to your workout playlist to get the beats going and your heart pumping.

THE BENEFITS OF LISTENING TO MUSIC WHILE WORKING OUT

Whether you’re just getting in to the workout world or are a pro athlete, adding music to your exercise regimen can be extremely beneficial, from finding motivation and pushing through difficult exercises to getting you in the zone and helping you keep pace. Music helps provide a distraction from pain or difficulty while working out and can help make the experience more fun. Working out to music can boost your performance, and depending on the activity, the best exercise music is between 120-140 BPM. The main benefits of using a playlist for working out are:

  • Creates a good kind of distraction
  • Increases your effort
  • Puts you “in the zone”
  • Provides a good beat to keep pace
  • Elevates your mood
  • Makes you want to move

FINDING THE RIGHT WORKOUT HEADPHONES

When it comes to your workout, nothing should get in your way. It’s important to find the right headphones for working out that fit your needs. Comfort and functions are main priorities, and of course it doesn’t hurt to have some style thrown in there as well. From wireless headphones that offer rich sound and comfort to true wireless earbuds that keep your gym bag light and allow you to focus on both your music and surroundings, there are plenty of options available.

Man at Gym with BackBeat FIT 6100 Workout Headphones

WIRELESS HEADPHONES

With an adjustable headband, premium sound, and sweatproof construction, the right wireless sport headphones should do the audio heavy lifting when you’re lifting at the gym. Find a pair or workout headphones that stay put even when you’re hitting the gym hard. When you’re working out, you don’t want to worry about an uncomfortable fit or headphones falling off, so look for an adjustable head strap and memory foam ear cushions.

BackBeat FIT 6100 Wireless Sport Headphones  |  BackBeat FIT 500 Wireless Sport Headphones

WIRELESS EARBUDS

It’s important to find workout earbuds designed to stay in place during even your most rigorous training sessions. When buying wireless workout earbuds, look for a sweatproof and water-resistant design that doesn’t get in your way. Wireless earbuds are compact and stylish options that have the added security of a neck cord. This design is perfect for runners or anyone on the go and are designed to hear your workout playlist with clarity while being aware of other surroundings.

BackBeat FIT 2100 Wireless Sport Earbuds  |  BackBeat FIT 350 Wireless Sport Earbuds  |  BackBeat FIT 300 Wireless Sport Earbuds

TRUE WIRELESS EARBUDS

Don’t let cords hold you back. True wireless earbuds are designed to deliver a freeing and reliable listening experience in and outside the gym. This style is the most compact design with no cords, so invest in earbuds that are equipped with soft, flexible yet super-secure earloops in an ultra-lightweight design that will stay put during your toughest workouts. Bonus points if they are sweat-proof and waterproof to add that extra durability needed in workout earbuds.

BackBeat FIT 3200 True Wireless Sport Earbuds  |  BackBeat FIT 3150 True Wireless Sport Earbuds  |  BackBeat FIT 3100 True Wireless Sport Earbuds

Woman Climbing with BackBeat FIT 3200 Workout Headphones

LISTEN: POLY’S ULTIMATE PLAYLIST FOR WORKING OUT

  • Side To Side – Ariana Grande, Nicki Minaj
  • Around the World (La La La La La) – ATC
  • Sail – AWOLNATION
  • Run The World (Girls) – Beyoncé
  • The Distance – Cake
  • I Like It – Cardi B, Bad Bunny, J Balvin
  • Everytime We Touch – Cascada
  • Girls Just Want To Have Fun – Cyndi Lauper
  • One More Time – Daft Punk
  • Titanium – David Guetta and Sia
  • When A Fire Starts To Burn – Disclosure
  • Turn Down for What – DJ Snake, Lil John
  • X Gon’ Give It To Ya – DMX
  • Burn – Ellie Goulding
  • Lose Yourself – Eminem
  • Call On Me – Eric Prydz
  • Love On Me – Galantis, Hook N Sling
  • I Will Survive – Gloria Gaynor
  • Welcome To The Jungle – Guns N’ Roses
  • Thunder – Imagine Dragons
  • Where Are Ü Now – Justin Bieber, Diplo, Skrillex
  • SexyBack – Justin Timberlake, Timbaland
  • Stronger – Kanye West
  • Tik Tok – Ke$ha
  • HUMBLE. – Kendrick Lamar
  • Pursuit of Happiness – Kid Cudi, MGMT, Ratatat
  • The Edge of Glory – Lady GaGa
  • Fitness – Lizzo
  • Sexy and I Know It – LMFAO
  • Animals – Martin Garrix
  • Can’t Touch This – MC Hammer
  • Enter Sandman – Metallica
  • Beat It – Michael Jackson
  • Lose Control – Missy Elliott, Ciara, Fatman Scoop
  • Pound The Alarm – Nicki Minaj
  • Here It Goes Again – OK Go
  • Hay Ya! – OutKast
  • Last Resort – Papa Roach
  • Another One Bites the Dust – Queen
  • Don’t Stop the Music – Rihanna
  • Push It – Salt-N-Pepa
  • Temperature – Sean Paul
  • Electricity – Silk City, Dua Lipa, Diplo, Mark Ronson
  • Eye of the Tiger – Survivor
  • Shake It Off – Taylor Swift
  • Stayin’ Alive – The Bee Gees
  • Imma Be – The Black Eyed Peas
  • Seven Nation Army – The White Stripes
  • Headstrong – Trapt
  • The Middle – Zedd, Maren Morris, Grey

Working out can be made more enjoyable and effective with the right workout playlist and some high-quality sports headphones. Use the playlist above as a baseline to create your best workout playlist and get that BPM going – for both your heart and your music. Not only will you have more fun, but you’ll see your performance improve as well!

© All rights reserved. | Original photography and article from blogs.Poly.com

> > > Live well.

5 Tips for Combating Holiday Stress

Written by travel blogger Tiffany Ammerman | All images courtesy of @cf_kat

While the holidays can be a fun and busy time of year, there are definitely times where you find yourself looking at your schedule wondering how it’s possible that you’re going to squeeze everything in!  From visiting family to wrapping gifts and preparing food, it can be a little overwhelming at times. While this time of year can be focused on giving to others, it’s important to remember to give back to yourself as well with these 5 tips for combating holiday stress.

1. Work It Out

Working out can help to relieve stress by releasing endorphins and giving you a singular focus. By spending an hour or two in the local CrossFit box or pounding it out on the treadmill at home, carving out some time to focus on yourself and your goals can be a much needed respite during the rushing around of the holiday season. 

2. Grab a Coffee, a Book and Your Dog

Taking some time for yourself to read, play with your dog or just have a coffee alone can do wonders for your mental health. Spending time with our pets can help to relieve stress when we’re trying to tackle that to-do list. The holidays can be a very overwhelming time with all the parties, dinners and tasks that need to be done! Take some time to refocus & recenter yourself so you can jump back into the festivities fully rejuvenated. Bonus tip: adding in a CBD supplement could also help to relieve anxiety, depression & any joint pain from your workouts. A win/win!

3. Make a To-Do List

Making a list of items that need to get done can help you to feel more organized and together when its out of your head and down on paper!  With the most pressing items listed first, that will help you to make sure everything gets done when it needs to get done and you don’t feel rushed or pressured. Another useful tool is to understand that not everything has to get done in one day. Next to your tasks, write down what day they need to be done and what day you want to get them done. No time for it today? Try to get it done tomorrow. Be kind to yourself during this stressful time.

4. Focus In On The Positives

While it can be easy to get bogged down in what didn’t work out correctly or that frustrating relative, try to turn your mind to the positives. Getting to spend time with family can be stressful but focusing on the reasons why we love and appreciate our family and friends can help to realign your mind to a more positive space. Write down some positive affirmations or positive things that happened that day rather than dwelling on the cookies that didn’t turn out or the gift that still hasn’t been delivered.

5. Ask For Help

Whether it’s asking your partner to pick up the gift from the shops or asking your friend to be a sounding board, it’s always okay to ask for help. There is no need to spread yourself so thin so you eventually crack! Ask for backup and you’ll be sure to get it.

CONCLUSION

Keep in mind that while the holidays can be heaped in stress, it’s ultimately about spending quality time with the people that you love. Try not to stress about the changes in plans, unexpected guests or burnt cookies! It may seem like a lot at the moment but allowing yourself to have the space to step back and decompress can mean so much for your mental health and happiness during this holiday season.

All images courtesy of @cf_kat

 

About the Author:
Georgia native Tiffany Ammerman is the thru-hiker and CrossFitter behind the travel blog The Goodish Traveler. She spends the majority of her time traveling, eating sushi and searching for hiking trails. When she’s not blogging, Ammerman can be found training at CrossFit LaGrange and teaching art to kids.

You can follow her adventures on Instagram: @the_goodish_traveler or website: TheGoodishTraveler.com

 

> > > Live well.