BistroMD Health Library

Get excited about reading again with fun and interesting tips from our experts, including The M.D., our dietitians, and our fitness expert. In our health library, you will find all of the information you need to achieve your goals of making a healthy lifestyle change. So, start reading and start losing!


Here we have a collection of articles to help with your health.

Diary of a Spartan Warrior: Week 3

Diary of a Spartan Warrior: Week 3

Have Fun and Just Breathe!

Who says a workout has to be no fun and no play? Well, BistroMD’s team of Spartan Warriors definitely like to have fun when they workout, especially when it comes to training for a race as intense as the Super Spartan Race in Miami.

“Even though I’m making our team work hard, I definitely encourage a fun atmosphere,” says Sean Wells, a Certified Strength and Conditioning Specialist through the NSCA, and the fitness expert at BistroMD. “Having fun while you workout helps you maintain your motivation and makes any activity a little less strenuous.”

This team may have fun as a whole, but here are some tips from each of our Spartan warriors about how you can make your workout a little more fun, and a little less stressful, while achieving optimal results.

1. Embrace a United Effort

Diary of a Spartan Warrior: Week 3

“If you are competing in a race or a marathon, it’s great to workout with others and develop a united effort to achieve your goals,” says Wes, one of BistroMD's Spartan warriors. “Since all of us are competing in the Spartan race as a team, we have each taken on the mentality of a Spartan warrior independently. It makes it easy for all of us to come together as a united front when we workout.”

One tip: Find an article of clothing, or a piece of equipment each of you can use to bring the team together. Create your own team shirts, or rally around a specific motto or team phrase.

“Since we are competing in the Spartan Race, each of us has our own Spartan helmets,” says Wes. “Every time we see that helmet, we get so pumped up. It’s amazing what a small prop can do for team morale.”

If you aren’t racing with a team, you can still motivate yourself in a similar way. While training, wear a piece of clothing, or purchase something you can become inspired by. Take a picture of your old self, or make a calendar that counts down the days until you reach your fitness goal.

2. Jam Out!

“Nothing keeps me more motivated than music,” says Amanda, another BistroMD Spartan warrior. “Music is just so uplifting, and whenever I hear one of my favorite songs, I don’t even think about how tough my workout is. Music just brings a calming energy.”

Suggestion: Burn a mixed CD, or make a playlist with some of your favorite songs. If you are working with a team, request suggestions from your teammates and make one CD or playlist with all of your favorite songs. Designate a person to bring the CD or playlist to every workout.

“Right now, I’m putting a playlist together for our team,” says Amanda. “We all have different musical tastes, but the variety will help us stay motivated and give us something to look forward to when we workout.”

3. Remember to Breathe and Take Breaks

Diary of a Spartan Warrior: Week 3

“Breathing is important, and it will help you stay mentally focused while you workout,” says Sean. “Many times, people can become so focused on training that they literally forget to breathe during an activity.”

Right now, the BistroMD marketing team is focused on cardio and resistance training exercises, both of which require efficient and effective breathing techniques.

Any time you are working out with weights, this is vitally important. When performing squats, make sure you are inhaling as you come up from the squat, and exhaling as you go down into the squat. Just keep this in mind: if your muscles are constricting to perform a movement, breathe out. When they are going back into a resting position, breathe in.

For more tips from our fitness expert, please visit our healthy facts section for more information.

Keep following our marketing team each week as they get closer and closer to competing in the Spartan Race in Miami this February.

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