This chart approximates what beats per minute (BPM ) corresponds to your walking, jogging or running speed.  The chart is based off of averages and you can use it to help find your personal BPM , then calculate the beats per minute for your favorite songs.  Get  in sync, literally, with the music to create an ultimate workout playlist.

We all know that exercising becomes monotonous after awhile, which is why most people don’t stick to a much needed weekly routine.

One of the easiest ways to get the spring back in your step during that daily run is to take full advantage of the music that moves you! Create a different set of songs for high-energy workouts, at home yoga sessions, or for that grueling hour of spinning.  No matter the genre or the workout, music helps us stay engaged and excited for the duration of what’s ahead.

There are known connections between music and athletic performance, so if to you, 90’s grunge equals adrenaline, then pack your playlist with Nirvana.

Follow along with the steps below to create your ultimate workout playlist that will have you up off the couch and melting fat away with the music.

 Warm Up Songs

For the first few songs on your playlist you want something that will inspire and motivate.  Something with somewhat of a moderate tempo that will accompany light stretching.  Choose songs that are somewhat lengthy depending on the amount of time you plan to warm up, usually two to three songs that run for about three to four minutes.

Get Moving Songs

After you are really moving and warmed up, you want to hear something that is paced a little faster.  Your heart rate will be climbing up from a lighter level to a moderate level, so you will want a moderate to fast paced track, something with a catchy beat that makes you naturally want to speed up.

Keep It Up

People naturally pick up their pace when fast music is playing and slow down their pace when slower music is playing.  Be sure to keep fast and high-energy songs in this spot of your playlist.  You know those songs you hear that you can’t help but dance to?  Those are the songs you want here.  You want them to be almost impossible for you to remain still when you hear them.  The fast tempo will keep you moving at a fast pace.

Take It Back Down

After all of that heart pumping work and blood pumping music, it’s important to add in a few moderate tunes to slow yourself down a little for a short recovery period.  You’ll be out of breath so choose songs that are all time favorites or something you find a true meaning in.  During these songs you will want to slow down just a little, but still keep your motivation up enough to continue on with the workout.

Smack in the Middle Songs

Your endurance gets tested in the middle of your routine, some say it’s the hardest part. Naturally, the songs you pick to be in the middle of your playlist are going to be the hardest to choose, so choose wisely.  During this section of your playlist you will need music that holds your interest and keeps boredom at bay.  For middle of the workout music choose new favorites and songs that you are just learning the lyrics to, your focus will be in tune with something other than the pain your muscles may be feeling.  Guilty pleasures will also work well here.  No matter what you decide on, just make sure the beat keeps you moving.

The Grand Finale

These are the “I’m gonna get there songs.”  You are getting so close to the end!  The songs you choose for almost the end of the workout, are the songs you need to hear when you think you can’t keep going, but you can, so turn the volume up, LOUD! Your grand finale songs should be a rock em’ sock em’ beats of all beats.  The last few songs on your playlist has to motivate you at the time that you are feeling the most tired.  They should also let you know that the very end is near and you have just a little bit left of your workout to go.

Cool Down Time

The end is here and it’s time to cool down.  Remember to give yourself at least five minutes for cool down time, and you may need more than one song to cool down to.  These songs should be your celebration songs, because let’s face it, we always feel like celebrating when we have completed our days worth of exercise.  Choose your most favorite feel good music for the last song spots on your playlist and also, feel proud of yourself because you did it!

Don’t forget though that weight training should still be your primary form of exercise some come try out a session with one of the best personal trainers in Chicago.

When we overindulge in too much junk food, the results leave us wanting one thing, you guessed it, more junk food!  Be it a salty or sweet craving, eating food that is bad for us can affect our bodies and brains in the same way drugs and alcohol affects an addict.

A trigger goes off in the brain making us feel utterly powerless to our cravings.  Much like a junkie, we are in desperate need of a fix and focused only on that bowl of pasta or ice cream.  For many of us, food can become a drug of choice and we use when we are tired, sad, bored, or anxious.  The happy spot in our brains can become addicted to refined foods, such as white bread and sugar and the more we eat, the more we want.  

To begin breaking the vicious cycle of junk food cravings we should eliminate all things refined and avoid high fructose corn syrup that is found in food that has been highly processed.  Read all of your nutrition labels to make sure you aren’t consuming added sugar and sodium, which can make junk food cravings even more powerful.  Replace sugary snacks with whole grains and fiber, plenty of nuts, fruits, and raw veggies which will help you to feel full and keep you out of the pantry.

To ward off cravings in the future and take your mind off of a roller coaster of emotions, there are many strategies to consider that will train your brain to respond to needs in a more positive way.

Use Your Imagination

Like clockwork, after you make it a point to eat a healthy lunch, within thirty minutes, you start craving something sweet.  Sound familiar?  This happens because we associate dessert as being a reward.  You ate a healthy meal, so you want to treat yourself for being good.

You know how when you keep fighting off that feeling of having to have a piece of chocolate cake and it makes you want it even more?  Sometimes accepting your cravings, instead of fighting them, is one of the most satisfying methods for getting the craving to go away.  Think of a craving as just a thought and not a physical need and you should get a better handle on how you control your emotional eating.

Instead of giving in to the craving and blowing the diet that your personal trainer in Chicago helped you get on track with, it is sometimes helpful to imagine that you are eating that piece of chocolate cake that you so desperately want.  And imagine that you are eating a lot of it!  Imagining the food being in your mouth will of course, increase your craving but when you imagine you are overeating will decrease the craving.

The best way to beat a junk food urge is to have a few bites of fruit before a meal.  Fruit will give you a dose of sweetness ahead of time so you won’t crave it later.

Exercise

When you get the urge to head to the kitchen and swallow the whole half gallon of ice cream in one big bite, don’t do it.  Instead of keeping your head in the freezer, go outside and jog around the block.  When you get back, the fresh air and sunshine should cause your craving to subside.

Mindless eating should be replaced with an emotionally pleasurable activity.  Do something you enjoy that doesn’t involve calorie consumption.  Give yourself a manicure and paint your nails, you’ll be less likely to dig freshly painted nails down into a potato chip bag.  Look for things to do that won’t destroy weight loss efforts or something that you can enjoy with another person that don’t relate to food.  Take a nature walk, sign up for a class with a personal trainer in Chicago, or go power window shopping with a strong support system.

Exercise is calming, clears your head, and will help cure the desire for you to overindulge.  If you are stuck inside, try running in place or doing some jumping jacks to burn calories rather than piling them on.

Don’t Starve Yourself

Do you find yourself starving by mid-afternoon for something salty and crunchy or sweet and decadent?  By fueling yourself with a high-glucose snack ahead of your usual three o’clock craving time, you can keep the bad for you cravings at bay.  A sandwich with whole wheat bread and a source of protein at lunch should keep you full and help you to resist temptation before it starts.

If afternoon snack time is unavoidable, try to keep a stash of healthy snacks within easy reach.  By eating every few hours your cravings that are caused by hunger can be avoided.  Choose something low in calories like an apple with a small amount of almond butter, grapes or microwaved popcorn.

Chew Gum

Keep a pack of sugarless gum in your pocket or desk drawer.  When a sweet craving strikes, pop a piece in your mouth.  Chewing gum may help reduce cravings for snacks and aid you in reaching your weight loss goals.  

Brush Your Teeth

When your taste buds are screaming for something particularly sticky and nutrition-less, you can literally wash that taste right out of your mouth.  Get up and go to the bathroom sink and brush your teeth for two minutes with a mint toothpaste. Follow your routine up with a strong mouthwash.  You can even floss an extra time of day for a final touch.  Then put on a mint flavored lip gloss.  When your mouth feels fresh and clean, you more than likely won’t want to make it feel dirty again with loads of sugar or bad breath causing foods.

Stay Hydrated

Drinking plenty of water is probably the most important thing to consider when trying to kick your junk food habit.  Dehydration causes salty food cravings and by drinking more water, it can be avoided.  

Sometimes what you think are food cravings, may actually be thirst. Keep yourself from being thirsty by having a water bottle handy all throughout the day and food cravings shouldn’t creep up.

It is likely that the food we crave is just our brain playing tricks on us.  It’s alright to give in a little, on occasion.  Junk food cravings don’t control what we put into our mouths and by eating a proper diet we won’t feel as much like we are fighting and losing a constant food battle.  The sooner we learn that we don’t have to give into our cravings, the happier we all will be.  

Choosing to work with one of the best personal trainers in Chicago can be an empowering decision. Taking control of one’s physical health is an important move and the best personal trainer can help you get the most out of your workouts. The dedication and expertise can prove invaluable on the road to reaching your goals.

Getting most from your personal trainer is not simply learning how to lift weights or stretching properly. The skills that need to be absorbed are how to develop a smart strategy for your workout, as well as overcoming the mental and physical obstacles that will surely arise as you move forward.

It is important to not simply walk into a health club and throw down money for a personal training session with the first trainer with an open slot on their schedule. Remember that you and your new personal trainer will be spending a great deal of time together, so it is crucial to get to know who you will be working with. It is important to not only have someone working with you has the right set of skills but also that your personalities mesh well together.

Simply showing up for a personal training session and expecting the PT to give you the results you are looking for is not going to get it done. Whether you are a seasoned athlete that has always exercised alone, or you are starting up after a lapse in workouts, it is essential to show up completely for the experience with your personal trainer. Putting your body and soul into your session will help you get the most out of it.

For many that have had a hard time sticking with an exercise routine, the real struggle lies in going to the gym at all. You may find yourself getting frustrated with not seeing results or feeling as if you are wasting time wandering around not knowing which machines to use.

The advantage of working with the best personal trainers in Chicago is that once you have selected someone you will have the tools needed to succeed. Simply discussing your history, setting goals and starting an orchestrated plan can get you on the right path. The support and encouragement from a personal trainer will get you through the roadblocks that trip up so many looking to accomplish a healthier life.

To get the most out of your workout a plan has to be made. Using the best personal trainers will help you get there.

Before busting your moves out with the best personal trainer in Chicago, it’s a good idea to feed your body with nutrients to provide your mind and muscles the energy it needs for the workout ahead.  Never mind the intensity of the iron pumping or the treadmill running, juice will cure hunger pangs and keep you full for the duration of your session.

Juicing is easy!

To get started, buy a juicer.  They’re a great investment, trust me. Then, all you need to do is shop around for the best quality fruit, vegetables, a few spices, and a good quality bottle of H2O.  

This is where it gets fun!  

You get to experiment with varieties of fruits and vegetables, and fresh juice is so much better for you.  It’s not over processed and it’s full of vitamins, minerals, and whole nutrients.

Carrot Juice

Carrot juice provides :

• energy

• beta-carotene

• antioxidants

• potassium

• calcium

• iron

Beet Juice

Beet juice provides :

• digestive immunity

• Vitamin A

• Vitamin B1

• Vitamin B2

• Vitamin B3

• Vitamin C

• Folic Acid

• Potassium

Kale Juice

Kale Provides :

• Vitamin K

• Calcium

• Vitamin A

• Vitamin C

Now, what do we get when we combine all three of these super nutrient filled juices?  That’s right.  A super duper before workout juice!  It’s filling in the morning and refreshing for a snack so get out your pen and start exercising your print because you are gonna wanna write this recipe down!

Super Duper Workout Juice Recipe

Ingredients :

1 cup fresh, washed Kale

2 Carrots, cut up into small chunks

1 Beet, washed and peeled if muddy

½ of a Celery Stalk

1 cup of water

Toss it all in the juicer and you are good to go.  This recipe is enough to make for a whole day, which is recommended.  Juice that sits for longer than 24 hours tends to separate, leaving it not so appetizing for the beginner.

For a sweeter version of juice you could add an apple, grapes, or a cucumber.  If you like it spicy celery salt, a few cloves of garlic, or a dash of hot sauce should suffice.  Just go with your gut, literally, when combining ingredients.  Whatever fruit and vegetables smell good together, will taste good together.  If you are unsure about nutrition information, find a personal trainer today.

Happy juicing!