IMPACT FITNESS

Run Faster with these Stretches and Exercises

Tue, 11 Aug 2026 06:39:08 GMT

Run Faster with these Stretches and Exercises

Running is the exercise of choice for a lot of people, and for good reason. It’s easy to do just about anywhere, its free, gets the heart rate up and motivates you to spend time outdoors (all good things!). However, running can really take a toll on the body, so pairing it with a smart strength training and stretching routine is key.

Check out this combination of stretches and exercises that can make you a better runner and help to prevent common injuries.

Dynamic Vs. Static

Stretching (before running)

First of all, let’s look at dynamic stretching. Dynamic stretching is movement-based stretching that is primarily done before exercise in order to prime the muscles and joints for movement and load. The types of dynamic stretches you will do depend entirely on the type of exercise you will perform. The goal is to not only prime muscles for activation, but prepare joints for movements, therefore decreasing your risk of injury.

Static stretching, on the other hand, is the type of stretching you will do after exercise, and involves holding each stretch for a minimum of 30 seconds. The point of static stretching is to relax the muscle being stretched, and increase flexibility.

Both are essential to maximize your running routine and keep you safe, and some examples of dynamic stretches for runners include leg swings, butt kicks, and movements that target hip flexibility (like hip circles). Static stretches to include post-run could be lying hamstring stretch, glute and quad stretches, adductor and groin stretches, hip flexor and calf stretches.

Strength Training

While it might seem odd that resistance training is so important, skipping out on training is actually a common mistake that many runners make, as it can lead to injury and imbalance. Developing and/or maintaining a weight lifting routine is crucial to proper running form and even more-so for injury prevention.

Resistance training works to strengthen certain muscles necessary for runners, especially the glutes and core muscles. This will help to prevent low back injury by making it easier to avoid excessively hinging forward from the hip, and keeping an upright position even when fatigued.

Check out these 3 important exercises for runners to get you started:

Squats

Many fitness experts see the squat as one of the most important functional movements to include in your routine, and this is definitely true for runners. The squat provides lower body strengthening and mobility, and mimics a natural movement that we carry out in daily life. The problem is squats are not easy, mainly due to poor flexibility and mobility. When done correctly, they work the glutes, hamstrings, quads, erector spinae (muscles lining your spine), abs and adductors (inner thigh muscles).

Squats are also especially important for runners as they target knee stability, which is key for avoiding injury.

Deadlifts

Deadlifts are another compound exercise (works multiple muscle groups and joints) and particularly focus on the posterior chain (glutes, hamstrings, back), all of which are important for runners. This beneficial exercise can even help you improve your posture!

This lift is excellent for power, endurance and speed, but it’s critical to get some coaching on proper form if you’re unsure. Once you have it mastered, you can slowly begin increasing your load (weight).

Planks

Planks are a fantastic exercise that target all core musculature (which is much more than just abs!). You can do regular, forearm or hand planks, or modify them with side planks, spider planks and supine planks.

Other Considerations

Aside from strength training and stretching, be sure your running form is correct. This includes taking short strides, being aware of foot positioning, staying stream-lined with your arms and focusing on pushing off the ground with your back foot.

Also, be aware of certain considerations when running up and down hills. For example, when climbing, focus on keeping your head and chest up, and look ahead instead of down at your feet. Continue to push off the ground with your back foot and stay more on your toes. Running downhill can really can trigger injury more than other types of running, so it is essential to keep your upper body and head upright, and look forward. Most importantly, keep your strides/steps short and soft, and try to maintain your head over your toes (not hinged forward).

Happy running!

This salad is very simple to make, full of flavor and the best part is it can be enjoyed hot or cold.

Tue, 11 Aug 2026 06:39:08 GMT

Roasted Broccoli and Quinoa Salad
Recipe Serves 6

4 Limes

1/2 Cup Avacado Oil

1 Tsp Pink Salt or Sea Salt

1 Tsp Garlic Powder

1 Tsp Black Pepper

1 Tooth Garlic (minced)

1/3 Cup Fresh Parmesan

Broccoli Crowns

1 Cup Quinoa

Instructions:

1. Heat oven to 475 degrees, wash and chop broccoli crowns into small 1×1 pieces.

2. Place pieces on a baking sheet and place them in the oven for 20-25 minutes or until broccoli is nice and brown.

3. In a medium pot bring 2 cups of water to boil then add 1 cup uncooked quinoa. Lower heat and let the quinoa cook for 6-7 minutes covered.

4. Turn heat off and set aside.

5. In a medium bowl add 1/2 cup avocado oil, juice of 4 limes, spices and Parmesan.

6. Place minced or pressed garlic into mixture.

7. Once the broccoli is cooked, remove from the oven and place into a medium bowl along with the quinoa.

8. Use a whisk to mix well and pour over the quinoa and roasted broccoli.

9. Enjoy cold or hot.

Krystle Lopez

Personal Trainer | Vegan Chef | Health & Wellness Expert | Sports Nutritionist

Business Owner (providing health services to corporations and individuals) – Raices2Health,Inc.

In the health and wellness field for over 10 years

Passion for food and cooking

Studied Kinesiology and Nutrition

Guilty Pleasures: Chocolate and Red Wine

Health Fair at One SubSea

Tue, 11 Aug 2026 06:39:08 GMT

Thanks to those who joined us at the Health Fair put on by One SubSea today. We had a great turnout at the Impact Fitness booth. If you signed up for body fat analysis we will be contacting you soon.

Don’t Make These Fat Loss Mistakes When Going Low-Carb

Tue, 11 Aug 2026 06:39:08 GMT

Don’t Make These Fat Loss Mistakes When Going Low-Carb

Cutting your carbohydrate intake in favor of a high-protein diet is the simplest way to get lean fast. However, people often make mistakes when going low-carb, especially if they are training hard in an effort to accelerate the fat loss process.

With these five simple tips, you can make going low-carb a lot easier and get better fat loss results.

Mistake #1: You Are Not Increasing Protein Enough

Low-carb diets are naturally higher protein diets, but one problem a lot of trainees have is not boosting protein intake sufficiently. If you are training hard and going low-carb for the first time, you need to increase protein by at least 50 percent.

If you’ve been limiting carbs for a while, troubleshoot the makeup of your diet by ensuring carbs are less than 50 grams, strictly from green vegetable sources, and increase your protein by 20 to 50 percent.

Mistake #2: You Are Not Getting Enough of The Right Fats

Low-carb diets should also naturally be higher fat diets, but the fat MUST come from healthy sources—omega-3s, medium chain triglycerides (MCTs like coconut oil), and monounsaturated fats (olive oil and avocado, for example).

The omega-3s are considered essential fatty acids (EFAs) and they have the excellent effect of encouraging fat burning. In addition, consuming MCTs can substitute for glycogen in the body when you are training at high-intensity.

As you know if you’ve ever trained in a glycogen depleted state, it can be particularly painful and some people experience a drop in performance. Training this way is a necessity if you want to lose fat fast, but simply, it sucks. One way to help avoid this is to supplement with MCTs like coconut oil prior to your workout because the body will use it for energy. Try cooking your pre-workout meal in coconut oil (or just supplement with 2 tablespoons) 60 minutes before your workout.

Mistake #3: You Are Low In Sodium & Potassium

When you shift to a low-carb diet, your body ends up excreting more sodium and water. This can lead to mineral imbalances, lower blood pressure, and sluggishness. This situation is commonly mistaken as low blood sugar, and individuals often respond by increasing carb intake. Don’t do it.

Instead you want to ensure you are taking in sodium either in diet or in supplement form. One study found that supplementing daily with 3 to 5 grams of sodium and 2 to 3 grams of potassium allowed subjects who were exercising on a low-carb diet to maintain circulation and avoid losing muscle mass.

Take electrolytes to get both sodium and potassium together. Cooking with meat broths and using Celtic or Himalayan salt on your food can also help.

Mistake #4: You Are Deficient In Magnesium

Unless you supplement with magnesium, you probably have horribly low magnesium that is stunting fat loss. When you cut carbs and train hard, magnesium can be depleted due to its role in insulin metabolism. Avoid this by supplementing with a high-quality magnesium blend such as magnesium glycinate and magnesium taurate, but avoid magnesium oxide as your sole source because of its poor quality.

Mistake #5: You Are Not Taking Advantage of Caffeine

This one isn’t a “mistake” since using caffeine is a personal choice and people respond differently to it. However, supplementing with caffeine pre-workout when on a low-carb diet can give you a major boost and accelerate fat loss.

A recent study found that when trained cyclists took 3 mg/kg/body weight and performed eight 5-minute “sprints” at maximal capacity in a glycogen depleted state they performed significantly better than a placebo group. Caffeine enhanced power output during the workout and is suggested as a means of enhancing performance when you have low energy stores and want to lose fat.

Larger caffeine doses may have even greater performance-enhancing effects—8 mg/kg/body weight has proved ideal in non-glycogen depleted athletes.

Fasted Cardio

Tue, 11 Aug 2026 06:39:08 GMT

Fasted Cardio

There have been some questions regarding fasted cardio lately so I will try to explain without being too boring to answer some of them.

Understanding the science behind fasted cardio, along with an indvidual’s unique set of goals, will provide the most clear-cut plan.

When you’re sleeping, the primary substrate used as fuel to power your breathing, digestion and circulation is your fatty free acids. When you wake up, many fatty free acids are decloalized or let go from usual activity and therefore can be used as fuel. This is why I suggest doing light to medium cardio on an empty stomach.

Another thing that must be considered is the state of the body before sleep. In order to only use fat as the fuel during your fasted cardio session, your glycogen (sugar) stores must be depleted. So, if you don’t go to bed with these stores depleted, then these sugar stores will be used before any of the fat during your cardio session.

When you fast over night and perform your cardio in the morning, you significantly lower the insulin in your blood. Once these levels are lowered, your body will increase lipolysis (fat splitting). This occurs because insulin triggers a messenger response inside the fat cells to break them down and be released for fuel.

So the main question to answer is at what intensity should you perform your cardio session in a fasted state? I suggest somewhere between 60-65% of your heart rate max. To figure this out quickly just take 220-your age and multiply by .60 or .65 to get your number. Try to keep you heart rate at this number for at least 30 minutes and upwards of 60 minutes.

Why shouldn’t you perform cardio at a higher intensity? The main reason is the hormone cortisol. Cortisol is the hormone released during intense or stressful situations and can be very damaging to the body. It can also break down hard earned muscle. Intense exercise puts an enormous amount of stress on the body which increases the cortisol’s effects. During early morning hours when you awake, cortisol levels are at their highest. This means that if intense exercise is performed, not only is muscle potentially at risk, the body is less likely to use fat as it primary source of fuel.

To wrap this up, I suggest the mornings that you are properly fasted from the night before and would like to burn some honest to goodness fat, peform fasted cardio at an intensity that is no more than 65% of your heart rate max. This will probably be a “power-walk” for most. Don’t let that pesky cortisol have its way with your body by trying to go more intense! Trust me on this one! Good luck to you!!

Soy Healthy or Dangerous?

Tue, 11 Aug 2026 06:39:08 GMT

Soy Healthy or Dangerous?

For some people Soy is a welcome addition to their daily life due to dairy allergies. Unfortunately, this is not always the case. There are those that become extremely ill from even the smallest ingestion of Soy. I discovered my soy intolerance about 5 years ago. I was having constant stomach issues and most meals out ended up as lengthy crying sessions with me doubled over in the bathroom for hours. When the body does not recognize a substance as natural it rejects it and quickly does all it can to eliminate the foreign invader as quickly as possible. You can imagine what this entails and it can come from both directions. The biggest issue with Soy is you dont always know you are eating it. You would think that roast beef and mashed potatoes at a restaurant were safe. The sad truth is the food is not safe if the restaurant is using prepackaged food. Soy is used used as a filler for just about every prepackaged food because its cheap. Soy is even in your chewing gum. So for those of us with soy intolerance we have to read everything very carefully unless we want a night we wont soon forget. Soy intolerance will not show up on a blood or allergy test, it is a reaction the body has but not an allergy. If you experience nausea or diahrea after meals start looking at what you are eating when these events occur.

When is Whole Grain not good for you?

Tue, 11 Aug 2026 06:39:08 GMT

When is Whole Grain not good for you?

Everyday we are bombarded by images on tv and print telling us that to lose weight or be healthy we have to eat whole grain wheat. This may not be the best advice for everyone. Some people have terrible bloating and pain as a result of eating whole grain wheat. The reaction can also move into the skin causing eczema and other dry skin disorders. If after eating your clothes no longer seem to fit or your waist is significantly bloated after a meal, you might want to try gluten elimination. There are plenty of other avenues to get fiber such as beans, vegetables and even fruits such as prunes. From personal experience I have noted that when it comes to intolerance, avoiding whole grains has saved me much pain and embarrassment.

How to Run Safely in the Houston Summer Heat

Tue, 11 Aug 2026 06:15:32 GMT

How to Run Safely in the Houston Summer Heat

Most people agree that summer is a great time to b ask in the warm weath er and enjoy the great outdoors. But why is it so hard for people to get in a good run when the temperatures are soaring into the 90’s? The truth is that heat is the most difficult element to run in, with the effects of humidity and heat putting a damper on both your long- and short-term performance. Why is running in the Houston summer heat so hard and what can you do to stay safe when running?

Why You Need to Be Careful When Running in the Heat

The first reason you must be careful when running in the heat is related to your body temperature. When you run, your overall body temperature rises. When you run in the heat, your temperature can become even higher. And similar to when you run a fever, when your core body temperature gets high, you feel crummy.

Your oxygen levels may also decrease if you get too warm. When the body warms up, blood is sent to the skin so your body can cool through sweating and evaporation. This diversion of blood leaves less blood to transport oxygen through your body, to your working muscles. When oxygen levels are decreased, it can be difficult to run as hard or fast and will undoubtedly impact your pace.

Heat also affects your heart. Running in higher temperatures can boost your heart rate beyond normal even if you run at your usual pace, which can cause your pulse to skyrocket.

Dehydration is another significant risk in hot and humid conditions. When your fluid levels drop, your core body temperature rises while your body’s cooling methods have a more difficult time with maintaining your temperature. This cycle can repeat if you are not careful when running in the heat.

Staying Safe in the Summer Heat

Although some downfalls exist when it comes to running in the heat, you can still make the best of it. So before you head out of the door to hit the trails, consider these tips for running in the heat.

Run During Cooler Times of the Day

Schedule your runs when the temperatures are less extreme, which typically occurs early in the morning or later in the evening. If you can work it into your schedule, morning is the best time to run as early morning hours offer the lowest temperatures and less sunlight (even despite the higher humidity).

Hydrate Properly

Higher temperatures mean you should increase your fluid intake. A general rule of thumb is to drink at least eight ounces of water or sports drink every hour to keep your perspiration system at its best. It is advised that you wear a water pouch or belt when running in warmer temperatures. If you do not have one, consider mapping out a run that will stop you at drinking water sources (parks with drinking fountains, gas stations, grocery stores, etc.). Get in plenty of electrolytes after your run to replenish any stores you lost.

Hit the Trails

Concrete and asphalt absorb and radiate heat. Trail running is a better alternative during the summer months. Not only do most trails offer tree cover but you typically have to run a little slower on them, which will also help to keep you slightly cooler. If you are unsure where to find a good trail, check out the trails at Buffalo Bayou Park.

Dress Wisely

Do not dress in dark colors or cotton. What you wear matters in extreme heat so wear garments manufactured for running in heat, which are often made with synthetic fabrics like moisture-wicking polyester. Look for light-colored clothes that are loose-fitting on your body (tight clothes do not allow a breeze to pass through).

Run by Effort

Avoid strictly running by distance and pace in the warmer months. Every 5 degree Fahrenheit rise in temperature can slow your pace by nearly 20 to 30 seconds per mile. Rather than fighting it and running by pace, learn to listen to your body and run by time and effort.

By taking proper precautions when running in the Houston summer heat, you will you better protect your body from heightened risk of heat-related illness or injury. And don’t give up on training because it is hot! With these tips, you can easily maintain an outdoor workout routine without feeling completely miserable and run down!

Staying Safe at Home: How Seniors Can Age in Place with a Few Changes

Tue, 11 Aug 2026 06:15:32 GMT

Staying Safe at Home: How Seniors Can Age in Place with a Few Changes by Kent Elliot

Safety at home is a major concern for many seniors. As we age, it gets harder to find ways to prevent falls and other accidents, and health or mobility issues may lead to a decline in one’s overall quality of life. Living alone is often discouraged after a certain age, especially if there are physical health problems involved, yet many seniors want nothing more than to live their post-retirement years in their own home rather than in a nursing facility or senior living residence. If you’re a senior who has been thinking about how to age in place safely, there are many things to consider, from your flooring to the bathtub.

The good news is that there are many things you can do to improve the safety of your home and ensure that every day you spend there will be enjoyable and comfortable. Not only will this help you prevent accidents and injury, but it will also give you and your loved ones some peace of mind. Fortunately, many of these changes are affordable and won’t cost an arm and a leg, meaning you can get them done without worrying about your bank account. Below, check out a few of the modifications you can make to your home.

Decluttering

Clutter is easy to accumulate and difficult to eliminate. Sometimes, we don’t even realize how much we have in our homes until we stop and take a look, and the bad news is that it can be detrimental to both our physical and mental health. What’s more, having lots of belongings around in a disorganized way can lead to anxiety or depression. It can also be a trip hazard, which can lead to a fall or other serious injuries. Start the decluttering process by getting organized; add storage solutions, get things off the floor, and move items you no longer want or don’t need every day into a storage unit. You can hire movers to help with the process.

Removing Fall Hazards

Falls are one of the leading causes of injury to senior adults in the US, so it’s important to make sure each room in your home is safe. This means utilizing non-slip mats in the kitchen and removing throw rugs, which can be trip hazards, as well as installing grab bars in the shower and on the wall just outside it. While Original Medicare doesn’t usually cover grab bar installation, many Medicare Advantage plans do. Also, consider changing out a traditional bathtub for a walk-in shower, although this will be a more expensive option that requires outside help. You can hire a local handyman to take on some of these projects, but this can cost up to $1,100 in Houston.

Installing a Ramp

Stairs are not only a fall hazard, but they can also become increasingly difficult to traverse as older individuals deal with joint pain and mobility issues. If you have any steps in front of your home, consider installing a ramp (this usually costs between $1,200 and $2,400) that will help you remain independent; stairs inside the home are a bit trickier, but you can install a chair lift that will help you get up and down in style. You may even qualify for a grant that will help you pay for it; do a little research online to see what kinds of financial assistance are available to you.

Changing Up Your Lifestyle

There are a few changes you can make to your lifestyle that will help you stay healthy and avoid any major issues as you get older. Exercising daily will keep your heart in good shape, whereas eating the right diet can help everything from joint pain to eye health. If you feel that your lifestyle could use a boost, don’t be shy about making some changes. Talk to your doctor first to make sure you’re doing what’s right for your needs.

Staying safe at home is something that takes a lot of consideration and careful planning, but if you want to age in place, it’s essential. Talk to your doctor and loved ones about the best ways to get started, and remember that every change could improve your life for years to come.

John Townsley’s Story of Strength and Determination

Tue, 11 Aug 2026 06:15:32 GMT

John Townsley’s Story of Strength and Determination

John Townsley is a member of Impact Fitness and in this video he shares his experience living and training in Houston, TX. John is a retired publisher from New York City. He moved to Houston many years ago and enjoys living inside of the Loop, where he frequently runs in Memorial Park and can get to downtown in minutes to attend events at the Houston Symphony, Alley Theater & the Houston Opera.

He also enjoys working out at Impact Fitness where he makes the time to take care of his mind and body. John came down with an illness some year ago and when he was well enough he joined us at Impact Fitness to begin an exercise regime to help build his strength and health back up. John is fully recovered and has a great time with his personal trainer Jeff Pearson, owner of Impact Fitness.

John’s story is so inspiring and we thank him for sharing his experience.

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Leslie’s Transformation Journey of Weight Loss

Tue, 11 Aug 2026 06:15:32 GMT

Leslie’s Transformation Journey of Weight Loss

“Several things have improved in the past 6 months. I am officially off of all the medications I was previously taking, my cholesterol numbers have all improved by 80 points and my blood sugar / liver enzymes have regulated. My stomach problems with indigestion and IBS have subsided, I no longer have joint and back pain and I can shop in regular sized clothing now! Also, I am down 50lbs over the past 6 months and I am 100lbs down from my heaviest weight.”

What I Enjoy Most About Training at IMPACT

“I like that whoever I am training with, whether it be Jeff, Krystle or Alex, the workouts are unique and specific to me and my goals. We never do the same routines twice, so every time I train, I am not sure what to expect…and this is wonderful thing! I also thoroughly enjoy the SPORTS MASSAGE I receive from Dede weekly or whenever I can make it in. Lastly, I do like that the gym is never crowded or intimidating, and it is very clean and well maintained.”

What Keeps Me Motivated to Exercise & Live a Healthy Lifestyle

“I have been overweight most of my life. I’ve always had an unhealthy relationship with food and I could never quite get a handle on it. I recently read a book called “Bright Line Eating” that really changed my life. Ever since then, I have lost my addiction to food and have begun to lose weight in the process. This has motivated me to continue down a weight loss path and it has amped up my desire to exercise and build muscle.”

7 Nutrition and Lifestyle Tips for Weight Loss

Tue, 11 Aug 2026 06:15:32 GMT

7 Nutrition and Lifestyle Tips for Weight Loss

Weight loss goals can often feel daunting, but they don’t have to! Check out these 7 nutrition and lifestyle tips you can implement today to help you lose some extra pounds and feel great.

Get Adequate Sleep

Getting enough sleep is number one on the list. Simply put: sleep is essential to our wellbeing and daily function, but unfortunately many people struggle with getting consistent, quality sleep. In fact, millions of prescriptions are given every year for sleep aids and often you can find entire aisles dedicated to over the counter sleeping pills in your local grocery and drug stores.

Not only can lack of sleep result in unwanted symptoms such as depression, mood disorders, weakened immunity, greater risk of cardiovascular disease and hormonal imbalances, but there is also a direct connection between sleep and weight management. If you have the ability to get your 7-8 hours of sleep per night, you will be doing your health (and your waist line) some serious favors.

Manage Stress Levels

Besides the effects on our mental and emotional health, stress affects the body in profound physical ways and can prompt issues such as hormone imbalances, thyroid issues, cardiovascular disease and weight gain.

Find what works for you to help decrease daily stressors. Maybe this means finding ten minutes a day to meditate, an afternoon walk with your dog or taking up a creative hobby.

Avoid Refined Carbs and Sugar

It might not come as a big surprise that refined (table or white sugar) is an unhealthy addition to any diet and is also a major culprit in weight gain. White flour products such as white bread, pastries, cookies, cakes, etc. are also part of this category, and both should be avoided as much as possible.

Multiple studies conducted have shown that sugar-sweetened beverages like sodas, juices and energy drinks have a strong connection with obesity. We must also remember that food products that include refined sugars and carbs do more than just add empty calories to your diet. Refined sugar is not only counterproductive to weight loss but can even be considered a toxin. Many of these study participants who took refined sugar out of their diet experienced significant improvement in fasting blood sugar, LDL cholesterol and triglyceride levels, as well as less fat in their liver.

Focus on Digestion

Hippocrates once said that all disease begins in the gut. The following digestive issues and symptoms are very common and may lead to more complications. If you suffer from gas, bloating, diarrhea, constipation, acid reflux or other GI conditions, these symptoms could also be inhibiting weight loss.

If your body is not able to digest foods properly, this means that you are probably not absorbing the nutrients you need and likely not eliminating properly. An inability to break down and assimilate vitamins, minerals and other nutrients from the foods we eat can affect the body’s metabolism, causing weight gain or an inability to lose weight.

Consider going gluten free

If you have a gluten allergy or sensitivity, you will certainly benefit from going gluten free. However, gluten can be an inflammatory protein for many and cutting it out of the diet or reducing its consumption is often beneficial. Furthermore, gluten tends to be found in processed and packaged foods, so eliminating it will also make it easier to focus your diet on real and nutritious food sources.

Do not avoid fat

It is essential to include plenty of good quality fats to your diet in order to achieve and maintain a healthy weight (not to mention overall health). Fats are key for brain health and play many other important roles in the body. Healthy fat sources include coconut, olive and flax oils, dried, unsweetened coconut, avocado, grass-fed butter, ghee, nuts and seeds.

Eat for blood sugar regulation

A low-carb diet helps reduce blood sugar levels and prevents blood sugar spikes. Sugar levels that dip and spike throughout the day can lead to cravings, weight gain, mood changes and inflammation. It can also leave us with plummeting energy levels. Making sure that high quality protein and healthy fats are included in your meals and having consistent meal times will help maintain adequate sugar levels.

There you have it! Try out these 7 nutrition and lifestyle tips for weight loss and give your body the tools it needs to shed unwanted pounds while feeling energized and healthier!

Amanda: “Joining Impact Fitness has been a rewarding experience for me. When I moved to Houston I had a difficult time getting back into an exercise routine, and I was not being consistent with my workouts.

After researching gyms in my neighborhood, I found Impact Fitness. From the first day, they made me feel comfortable and supported. They provided me with nutritional guidance and support to make positive changes to my lifestyle and eating habits. I was able to lose over 30 pounds and I am feeling better than ever.

Thank you Impact Fitness family!”

8 Tips that Will Help You Stick to Your Workout Plan

Tue, 11 Aug 2026 05:45:43 GMT

8 Tips that Will Help You Stick to Your Workout Plan

Sticking to your workout plan requires an extra measure of motivation some days. Even the most determined athletes have fallen off the fitness wagon a time or two. It is not hard to convince yourself out of exercising. Excuses like “The weather is bad” or “I’m too tired” may overrun your previous workout plans.

Whether you are just getting started with a workout plan, are currently on a hiatus and need a little encouragement to get back to the gym or you are simply trying to prevent excessive couch time in your life, try these foolproof tips that will help you stick to your desired workout routine.

Manage Your Expectations

It is important to manage your expectations when it comes to your workout plan. Set the bar low when starting a new exercise routine. Think about it – do you start a marathon by sprinting or pacing yourself? Starting out slow is the best way to get a feel for the exercises without reaching burnout early on, which will help you to feel like you are making real accomplishment.

Keep in mind that many changes are slow to arrive. Do not compare yourself to a gym full of regulars who have been working on their goals for a long time. Focus on yourself and your goals that you can accomplish in the now.

Bring a Friend

Accountability from peers is an excellent motivator to help you stay on track with your workouts. This offers mutual accountability and can actually help you work out better while you have someone alongside you to cheer you on toward your goals. Studies even show that you will work out longer when a buddy is present, so this is a win-win.

Use Visual Aids

Grab a calendar and make an “x” over every day you hit the gym. When you look at your wall, you will see your progress, which will likely encourage you to press forward without taking breaks that could disrupt your momentum.

Change it Up

When you do the exact same thing day in and day out, you are prone to get bored. Do different types of workouts instead to exercise different muscle groups while keeping things interesting. If you usually hit the weight machines, shift things around and do some free weights instead or hop on the elliptical machine.

Sign Up for Something You Have to Show Up To

Commit yourself to a time and place where you have to show up a few days a week. Many classes require an investment of time and money. By signing up, you are setting yourself up for accountability that should motivate you to get to your workouts.

Another option is to sign up for a competition that requires you to put in training time in order to compete. A CrossFit competition, 5k or an obstacle race are excellent options.

Play a Sport

Sometimes you just need a break altogether – but before you get your sweatpants and Netflix on, consider playing a sport. Rock climbing, ultimate Frisbee, basketball, rugby, volleyball and many other activities are a great way to get a good workout in that you can still count to mark that “X” on your calendar.

Share Your Goals

Voice your workout goals to other people. Social media is a great outlet for this. When you share your plan with a group of people, ask that they hold you accountable or send you motivational mantras. This can give you an extra boost to keep moving forward toward your goals.

Take Photos

Sometimes the number on the scale can deceive you, which has the ability to encourage you to just throw in the towel for a while. Rather than just looking at numbers, take photos of how you look in your unmentionables. Keep a private album on your phone so you can track your progress to see changes, which will undoubtedly encourage you to keep hitting the gym.

If you practice these techniques, your workout plan can become a rewarding reality!

IMPACT FITNESS

Run Faster with these Stretches and Exercises

Run Faster with these Stretches and Exercises

This salad is very simple to make, full of flavor and the best part is it can be enjoyed hot or cold.

Roasted Broccoli and Quinoa Salad Recipe Serves 6

Health Fair at One SubSea

Don’t Make These Fat Loss Mistakes When Going Low-Carb

Don’t Make These Fat Loss Mistakes When Going Low-Carb

Fasted Cardio

Fasted Cardio

Soy Healthy or Dangerous?

Soy Healthy or Dangerous?

When is Whole Grain not good for you?

When is Whole Grain not good for you?

How to Run Safely in the Houston Summer Heat

How to Run Safely in the Houston Summer Heat

Staying Safe at Home: How Seniors Can Age in Place with a Few Changes

Staying Safe at Home: How Seniors Can Age in Place with a Few Changes by Kent Elliot

John Townsley’s Story of Strength and Determination

John Townsley’s Story of Strength and Determination

Leslie’s Transformation Journey of Weight Loss

Leslie’s Transformation Journey of Weight Loss

7 Nutrition and Lifestyle Tips for Weight Loss

7 Nutrition and Lifestyle Tips for Weight Loss

8 Tips that Will Help You Stick to Your Workout Plan

8 Tips that Will Help You Stick to Your Workout Plan

Roasted Broccoli and Quinoa Salad
Recipe Serves 6