Fun Ways to Stay Active This Summer

Bryan Lockley- Fun Ways to Keep Active This Summer

In the summer months, it’s no fun being cooped up inside all day…okay, maybe if you’re a teenage boy playing video games inside all day, oblivious to the gorgeous weather, that’s fun for you. But is it healthy? Not so much.

You may associate staying fit and active with owning a gym membership and going there on a regular basis. However, when summer rolls around, you don’t necessarily have to waste away the beautiful days inside the gym. Outdoor activities are often an even better exercise than what you’d do at the gym, and a lot more fun! Rather than using the summer heat as an excuse to avoid dragging yourself to the gym or running outside, here are some fun and unconventional ways to exercise outside this summer.

Rock climbing

Rock climbing is one of those activities that doesn’t even feel like working out. However, it’s a great exercise for your arm and leg muscles, as you stretch yourself to reach new heights on the climbing wall. On a hot day, going to your local rock gym is an excellent way to beat the heat, and if you go with friends or a date, you’ll forget all about the workout you’re getting.

Hiking and biking

What better way to enjoy a beautiful day than by removing yourself from the hustle and bustle of city or suburban life, and connecting with nature? Find your local trails, and pick a day to go with friends. If you’re not an experienced hiker or biker, you may start to feel some pain, but the gorgeous scenery you’ll be treated to make it all worth it.

Ropes course

Ropes courses are essentially jungle gyms for adults. It may not sound like climbing around on nets and walking across beams while strapped into a pulley system would be a great workout, but depending on the level of the course you choose, you may be called upon to lift your full body weight at some points. Don’t be fooled: ropes courses are challenging, often involving complex tasks that require you to employ your problem-solving skills and push yourself in ways you haven’t before, but that’s what makes them so much fun.

Early-morning yoga

Yoga can be a great group activity if you take a class, or you could opt for a more therapeutic solo experience. You’ll have a more refreshed start to your day if you wake up with the sun and take your workout outside. Plus, you’ll get your workout out of the way first thing and have the rest of the day to yourself.

Take a swim

When you were a kid, you probably didn’t need to be told to go swimming. Playing around with your friends in the water was one of the highlights of your summer. As an adult, it may be a little trickier convincing yourself to go to the pool if all you associate with it is swimming laps. The fun doesn’t end when you’re an adult though! There are so many ways to get a good workout in the pool, from volleyball, to paddle boarding, or even a pool game like Marco Polo with friends.

Go kayaking

If you haven’t been kayaking before, you’ll realize right away what a workout it is for your arms, and you will definitely feel it the next day. Whatever tension you may feel in your arms, however, you’ll feel relaxed as you gently guide your kayak through the water and take in the surrounding nature.

Spend a day at the amusement park or water park

No, I’m not kidding about this one! When you think about it, you’re on your feel almost all day as you make your way from ride to ride. You can burn a ton of calories walking for several miles around the park and standing in line.

Embrace your inner child

Lastly, just have fun and you’ll get a better workout than you even know. It certainly beats staying on your couch all day watching tv or playing video games. Be a little silly and have a water gun fight or a field day competition with your friends or your kids. There’s nothing that says you have to stop having fun as an adult!

How to Make the Most of Your Winter Workout

Bryan Lockely- Winter Workout

When the skies are gloomy and gray (and dark by the time you get out of work), the wind chills you to the bone when you step outside, and there’s a coating of snow on the ground, going to the gym is probably the last thing you want to do.The only thing that keeps you going is the reminder that you’re paying a lot of money for your membership, and if you don’t go you’re basically just throwing that money away. Even then, it’s a struggle. You count yourself lucky if you make it to the gym at least once per week.

I live in Florida, so I don’t really have this problem, but I realize it’s an issue for a lot of people. Four out of five gym memberships in America go unused, and for those that do put their memberships to use, only about half visit the gym on a regular basis of 100 times or more per year. If you’re worried your gym membership isn’t getting enough use this winter and you feel yourself letting fitness fall to the wayside while you go into hibernation mode for the season, then consider a home workout routine. All it takes is some basic equipment and a little motivation to keep active throughout the winter months. Follow these tips, suggested by, for making the most of you at-home workout and by the time spring rolls around, you’ll be feeling great! Maybe then you’ll want to renew your gym membership, or maybe you won’t even need to! It’s so simple to implement fitness into your everyday routine if you’re really serious about it.

    1. Try a workout video: There are so many great free workout videos available on YouTube, that you don’t even need to purchase a fitness DVD! Yoga is one of simplest exercises you can do from home because all it requires is a yoga mat and yourself. Check out the SaraBethYoga channel for a variety of yoga sequences ranging from beginner-level to more advanced and from 3 to 30 minutes, so her workouts are designed for all levels and schedules! For a great full-body workout, check out this 7-minute workout video, and if you’re into aerobics (think classic 80s workout routine complete with leg warmers and leotards ), then check out this fun routine: Pump It Up: The Ultimate Dance Workout 2004. It really isn’t hard to fit in some fitness when you have so many great workout routines at your disposal, and if you want to take it up a notch, try an interval workout where you mix resistance training with cardio.
    2. Use your own equipment: If you have a jump rope, a hula hoop, weights, a stability ball, or any kind of equipment, then you have a sufficient home gym! Hop on the treadmill or elliptical for 20 minutes, followed by a few minutes jumping rope or lifting weights, and that’s a great workout! There are some great workout tools out there, such as the Empower Kettlebell or a Simply Fit board that make it a breeze to get in shape from the convenience of home.
    3. Make the most of your tv time: If you really don’t want to miss your favorite tv shows, but you’re crunched for time, get out of the lounge chair for a bit and take your workout in front of the tv! Use some of those pieces of equipment mentioned above and it won’t even feel like you’re working out.
    4. Take the stairs: If you have stairs in your home or work building, then you have an easy workout routine! Simply take the stairs every day at work instead of the elevator, or run up and down the stairs in your house a few times, and you’ll start to notice results.
    5. Dance: Here’s one you probably didn’t even think about. Dancing is not only a fun thing you do in front of the mirror when no one’s looking or during a night on the town with your friends. It’s also a great way to burn some calories! Blast the music to a few of your favorite songs and just freestyle it, and before you know it, you’ve accomplished your daily workout.
    6. Go on a winter run: No, I’m not kidding and I’m not crazy! Even if it’s cold out and there’s snow on the ground, there’s no reason you can’t go for a quick run. Ice doesn’t usually form on the grass, so try running across a snow-covered field and take in the tranquility of your surroundings. Additionally, running in the cold burns slightly more calories than in warmer weather as your metabolic rate rises to warm your body.





How to Set (and Stick to!) a New Year’s Fitness Resolution



The clock strikes midnight and a new year begins. The atmosphere is cheerful as you watch the ball drop in Times Square from the comfort of your living room and you clink your champagne glass with loved ones to the tune of “Auld Lang Syne” in the background. But in the back of your head, something is amiss. Here you are, yet again dismayed with your failure at achieving your fitness goals. You know, the ones you set last year and vowed to stick to after feeling bloated and guilty from all the sweets and treats you consumed over the holidays? Part of you wants to try again, but what makes you think this year will be any different?

I know how discouraging it can be to focus on your fitness when your efforts always seem to end in failure. But if this is the case for you, then it’s time to reevaluate your fitness resolution. It is possible to stick with your New Year’s resolution into the next year, but you need to set practical goals and be truly committed to them if you want them to work out. My advice is to start small and build your way up. It’s good to challenge yourself, but don’t bite off more than you can chew.

The truth of the matter is that, according to research from the University of Scranton, only 8% of people accomplish their New Year’s resolutions. Most people will start putting their fitness goals into action after the holidays only to completely abandon them by Easter. Here are a few tips to make your fitness a priority all year long:

Have a plan

The first step to any goal, not just a fitness goal, is to have a plan of action. You’ll never motivate yourself to work out if you don’t make an active commitment to fit it into your lifestyle. So, before aimlessly heading to the gym, ask yourself these questions: 1)When will you exercise? 2)What kind of exercise will you do? And 3) How much time will you spend exercising?

Write it down

I find that it always helps to write things down. This goes with working out too. Of course, the physical movements of working out are most important, but if you write yourself a reminder to workout and stick it somewhere you will see every morning, then you’ll be more likely to follow through. Whether this means writing a workout plan into a daily to-do list or just scrawling it on a post-it note, remind yourself that it’s important you meet the recommended 30 minutes of daily moderate to intense physical activity, whatever it is you do to get there.

Recruit a buddy

For most people, working out is not exactly the most fun activity. Sure, some people love it, but for most it’s a necessary evil. Why not make working out a little easier by setting a joint fitness goal with a friend who can also serve as your accountability partner? Find an exercise that you both enjoy and motivate each other!

Start small

This is key. Never take on more than you can manage to avoid injury. If you try to take on too much, you’ll also be much more likely to give up on your fitness goals. Start with an exercise regimen that you know you can handle, and don’t compare yourself to others. You may see some people at the gym who are exercising at a much higher intensity, and that’s okay. They are probably more experienced than you and you can gradually work your way up to more vigorous activity.

Be practical

This goes along with starting out small, but you also need to have realistic expectations when planning your goals. For instance, a goal to run a marathon within a few months may not be practical if you’ve never trained for one before, but a goal to lose ten pounds by Easter (if you’re actively dieting and working out) probably is. Know what you’re capable of and go from there. Don’t get discouraged.

Work fitness into your schedule

Lastly, we all lead busy lives and it’s easy for fitness to take a back seat to our other responsibilities. We tend to prioritize what’s most pressing in the moment, such as work and household duties, and let fitness fall to the wayside. Surely though, if you plan for it and make fitness part of your daily routine, you have 30 minutes to spare. Instead of sleeping in an extra half hour or watching a mindless reality show after work, that time could be spent engaging in physical activity. It’s important to balance working out with relaxation, but you will have a much greater chance of long-term success if you work fitness into your daily schedule. Put it on your calendar, download a fitness tracker app, or sign up for a class- whatever you need to do to stay motivated!

If you truly want to make fitness a priority and you follow these tips, then you should be primed for success. Don’t let another year end in failure. Most importantly, don’t give up!

How to Fit Fitness Into Your Holiday Plans


I know, I know- you probably don’t want to see “fitness” and “holiday plans” in the same line, because if you’re like most people (even a fitness guru like me), you think of the holidays as a time to hang out with friends and family, stuff yourself on a giant holiday feast and all the inevitable baked goods, just relax. Relaxing and exercising don’t seem to go together. In fact, they’re basically polar opposites. One requires you to unwind and do absolutely nothing, while the other is about giving it all you’ve got to the point of pain and exhaustion. Even if you’re someone who incorporates working out into your daily routine, you’re probably more inclined to veg out than to feel the burn over your precious free time around the holidays.

Staying fit is vital for your health, however, and you don’t have to sacrifice your health to enjoy the holiday season. Personal trainers report seeing a drop-off in physical activity around this time of year due to holiday obligations, but according to the American Heart Association and The Centers for Disease Control, adults should engage in moderately intense workouts for a minimum of 150 minutes each week to maintain their health.

Between all the holiday parties, gift shopping, cooking, baking, holiday movie specials, and family gatherings, how are you supposed to fit in trips to the gym? Well, I have some good news. If you’re hard-pressed to find time to exercise due to your busy holiday schedule, you can cheat a little. Yes, cheat. I do not endorse cheating in any other aspect of your life, but if you need to cut back on your fitness plan a little in order to fit it in, then go for it! It’s better to cut back than to cut it out completely.

Now I’m not saying that even on Christmas day, you should cut your time with your family short in order to fit in a quick workout, but instead of lounging around the next few days feeling guilty about the copious amounts of food you consumed, why not work off those cookies and pie with some simple, mildly-strenuous physical activity? Here are three suggestions for prioritizing fitness, even when it may seem difficult or impossible to do so:

Get active with a workout buddy

Exercising is so much easier and more fun when you have someone to do it with, so find yourself an accountability partner (sibling, cousin, friend, whoever’s around) and motivate each other to get up off the couch, even if it’s just for a quick jog around the block or a walk in the park. Exercise can be a great way to catch up with someone you haven’t seen in awhile – much better than being glued to your phones or the television!

Prioritize efficiency and effectiveness

When you’re pressed for time, efficiency and effectiveness are the keys to a successful workout, so high-intensity interval training and circuit training will help you maximize your workout and burn the most calories. Interval training should always be done at a 1:2 ratio of rest to work. The intensity of the intervals will vary depending on one’s experience level, but an example would be a ten minute interval period alternating between 20 seconds of sprinting on the treadmill with 40 seconds of jogging. A simple circuit workout that can be done in a short amount of time is 10 repetitions of the following six exercises using weights: squats, deadlifts, lunges, shoulder presses, pull-ups, and pushups.


Yoga is one of the best things you can do to feel rested and rejuvenated, and you’ll feel so much better relaxing in a healthy way like this than spending all your time napping or parked in front of the tv. According to yoga instructor Jim Simonik, “Around the holidays there’s so much going on, there’s so many demands that really the last thing you want to do is to continue to deplete the body, and the mind, and the emotions.” So if you want to do both your body and your mind a favor, set aside about 20-30 minutes of your time, lay out a mat, and queue up a yoga video. It’s really that simple-yoga classes can be an excellent way to ensure you’re fitting this form of exercise into your schedule, but they’re not necessary!

Implement these tips, and you can rest assured that you’re doing everything you can to stay fit around the holidays. This busy time of year may curtail your normal fitness routine, but being busy is no excuse for disregarding your personal fitness entirely. For even more holiday fitness tips, check out this helpful list!

Plant-based Bodybuilding

As I recently shared, I’m currently transitioning towards a plant-based diet. My decision to do so was by and large for cardiovascular health concerns. Studies show that those on a plant-based diet are half as likely to be diagnosed with heart disease as well a whole list of issues. Since I’ve made the switch, I’ve gotten a lot of surprise from friends, family, and even clients. Fitness and exercise is my bread-and-butter. I workout everyday and help others achieve the fitness outcomes that they’re shooting for. So when I casually let slip that I’m doing so on a plant-based diet, the general reaction I get is generally like

shocked shock michael cera scott pilgrim vs the world

Sometimes like

HULU parks and recreation shocked amy poehler shock

And occasionally like

shocked dinosaurs stunned earl sinclair shock

Needless to say, people don’t get it. How could a plant-based diet provide me with the proper amount of protein for my physically rigorous lifestyle?!? Even more, a lot of people imagine how meat could actually be harmful for you.

Now, I’m not trying to tell anyone how to eat. I have specific reason for switching to a plant-based diet. If you would like to continue eating meat, awesome. To help explain my rationale for a plant-based diet, I’ve pointed a number of folks to the below video by Dr. Greger, author of the New York Times Bestseller How Not to Die:

As a rule of thumb, excess cellular growth is not so good for the body. The more times a cells copies itself, the more likely a cell is to get incorrectly copied, and the more likely we are to receive tumors, which may be indicative cancer. Heavy, I know. The thing is that many individuals, like myself, aim for extra cellular growth in the form of gaining muscle mass.

Those who eat a plant-based diet are known to exhibit less of the growth hormone IGF1. This is great because it’s correlated with a decreased risk in cancer, but at the same time it would seem that less of a growth hormone would make building muscle mass an unreachable goal. As it turns out that this isn’t the case.

For more information on Plant-based diets, check out this piece in

Thanks for viewing! If you have any thoughts or comments, feel free to drop me a line.

If you haven’t already heard, I’m trying to raise $300 for the Miami Rescue Mission. Checkout my GoFundMe to learn more.

Bryan Lockley

Bryan’s Tips: Citrus Water

Be serious about your water.

To give hydration a kick, drink citrus water. When water has flavor, you value it more—it actually feels like you’re drinking something. In addition, synephrine, an organic compound found in the rind and juice of citrus fruits, especially tangerines and sour oranges, accelerates metabolism. Citrus has vitamin C also, which helps to boost production of growth hormone.

image of citrus water by Bryan Lockley

2 gallon dispenser, filtered water, citrus fruit, 3 quarts a day for consumption.

 Your good for days.

It’s that simple.

Fitness Bands Are Often Abandoned Within Months

As you know, I’ve been a proponent of fitness bands in the past. They are on the forefront of fitness technology and, as the price continues to drop, they seem to be poised to become even more popular than they already are. However recent studies are now pointing to a new issue in the world and business of fitness bands: they are frequently abandoned only months after being purchased and used. While this doesn’t mean that sales are going down (in fact, they’re still strong and going up), it does mean that investors are now proceeding with more caution regarding the longevity of this niche in the fitness market.

The research firm Endeavor Partners has looked at the numbers and estimates that around a third of all fitness bands are abandoned and no longer in use after only 6 months of being purchased. A health care investment fund, Rock Health, says that according to Fitbit’s regulatory filings, only half of the 20 million users registered to Fitbit were still active within the first quarter of 2015. So what does all of this mean for fitness bands in general? It means that fitness bands are failing when it comes to engaging their consumer base and making the people who their products want to continue to use said products.

This doesn’t mean that people are going to stop buying fitness bands, yet. But it does mean that every customer that buys one isn’t necessarily a repeat customer and that there is also a lack of brand loyalty when it comes to fitness bands. People who no longer use their fitness bands aren’t going to recommend to their friends and family that they should buy one. They also aren’t going to be tempted to sign up and pay for premium packages, a source of growth for many fitness band companies. Hopefully these companies can figure out a way to renew interest in their products once they’ve been purchased and the novelty wears off because if not, there are going to be even more abandoned fitness bands in the future.

If you’d like to read more, the link is here.

Fitness Streaming Might Be the Future

Technology is changing everything, even things that you thought would be immune. One of those places where we see technology having a massive impact is in the health and fitness world. There are now apps and gadgets that can help us monitor everything from what we eat, to how many calories we burn, to even how much water we drink (or should be drinking). Now, technology has invaded the world of gyms and the actual physical part of “physical fitness” and is proving that it might be doing it better. Here are 4 reasons why fitness streaming may very well be the future of exercise:

  1. It’s cheaper: Gyms are absurdly expensive and frequently rely on large numbers of inactive members to subsidize those who go regularly. Not only is there a monetary cost (frequently reaching the $100s a month region), but there is also a time cost that’s involved in ferrying yourself back and forth. Streaming a fitness routine at home cuts down on both of these, something that gyms will never ever be able to do.
  2. Time flexibility: Going to the gym or using a personal trainer means carving out a set chunk of time that can’t be moved (especially in an appointment is involved). The flexibility of streaming means that you can do a workout of any length whenever you want and have the free time. If you only have time for a 15 minute work out you can find one, do it, and then move on with your day.
  3. Easier motivation: The ability to motivate yourself is so much easier when you don’t have to even leave your home to get your sweat on. Motivating yourself to work out in the comfort of your own home will forever be easier than motivating yourself to go to the gym every time you want to exercise.
  4. Goals: Many streaming services allow you to customize and search for specific exercises that target certain muscle groups. Planning and executing your fitness routine with certain goals in mind is so much easier when you have something guiding you during every step. Unless you’re willing to shell out for a personal trainer, you won’t find this sort of thing in a gym.

These are just some of the ways technology is changing how we make ourselves healthier. This doesn’t even touch on all of the new toys and gadgets that are coming out every day either; fitness is never going to be how we remember it.

If you’d like to read more, the link is here.

Even Fitness Professional Get Self-Conscious

Fitness professionals are people. I know that that seems obvious and that many will read that and scoff, but it’s important to recognize. Just because someone is in good shape and has dedicated their life to helping others, through both advice and example, doesn’t mean that they’re somehow immune to all of the rigors and stress that non-fitness professionals have to deal with. It might hard to imagine, but even people who are in great shape could have low self-esteem and issues with being confident in themselves and their bodies. People are people, no matter what their level of fitness is.

A noted Youtube fitness blogger named Cassey Ho is the perfect example of how this simple truth applies to everyone, regardless of how good shape they’re in. Cassey has been creating and filming online fitness courses for the past 6 years of her Youtube channel Blogilates and has had to deal with the standard internet examples of abuse and compliments. Unfortunately, the anonymity of the keyboard allows people to be truly cruel without having to deal with any sort of repercussions for their actions. It’s pretty much a guarantee that none of the people who piled abuse on Cassey’s page would ever say those things to her face. In response to all of the body negativity she was experiencing, Cassey made a video.

This video, called “The ‘Perfect’ Body” is an amalgam of just some of the most hurtful comments she received. She shows the world that she’s human and just as affected by these mean comments as a non-fitness professional would be. The video is a strong reminder that just because someone has made fitness their passion and career, it doesn’t mean that they’re immune to self-esteem issues and being self-conscious. It also shows the world that fitness professionals come in all shapes and sizes. Words can hurt and it doesn’t matter who’s on the receiving end. Hopefully this video goes to show that even those that seem the most confident are still human and can still be hurt.

If you’d like to read more, the link is here.

5 Habits of People Who Love to Work Out

Working out can suck. There’s no denying that most of the world doesn’t really take any pleasure in vigorous exercise; it’s difficult, can hurt, and makes you sweat and smell bad. That being said, exercise can lead to huge benefits and shouldn’t be ignored just because it’s uncomfortable. With that being said, here are 5 tips for working out that come from people who love to work out!bryan lockley and exercise

  1. Only do what you love: Those that are most successful when it comes to working out tend to do the exercises they love to do. Find out which type of exercise makes you happy and focus on it! Don’t go running if you know that you hate running. If you’re looking for cardio and don’t like running, there’s swimming and biking and all sorts of different exercises and activities that will get your heart rate up that you might enjoy far more. Sports teams are another example of fun things to do that will get your blood pumping and lead you towards health.
  2. Use feedback: Instant feedback makes everything better and means you’ll be more likely to keep the effort going. Instead of waiting to see if you’ve lost weight a few weeks down the line, get a fitness tracker so that you can get instant feedback about how many calories you burned. I wrote a blog post about a $12 fitness tracker (so you know they’re not all expensive) but they range in price and what they can do. Most will coordinate with your smart phone too so you’ll be able to transition it seamlessly into your life.
  3. Exercise with friends: Doing things alone is usually less fun than if you have some great company. Working out with people is not only more entertaining, but it also keeps you accountable to someone other than yourself. It’s one thing to let yourself down but it’s another thing to let both yourself and your friend down when you’re supposed to be exercising together.
  4. Go outside: The sun has amazing properties for your your physical and mental wellbeing. Working outside is so much better than working out in a room that is stifling and fully of other sweaty people grunting and wheezing their ways through their workouts. Nature will help you enjoy what you’re doing so much more and the wind in your hair will make you feel alive.
  5. Don’t let setbacks get to you: You’re only humans you will make mistakes. There’s no point in denying that cardinal truth and getting upset at the mistakes you make on your road towards health will do nothing except set you back and ruin your motivation to continue. Use your setbacks as a learning experience and try to avoid similar mistakes in the future.

These are only 5 on the 10 tips that this fantastic article has about exercise tips. Read more here to see the rest.