Tuesday, December 30, 2014

4 Worthwhile Diet Resolutions to Consider for the New Year

The new year is just around the corner, and you may be considering your New Year's resolutions for 2015. Starting a new year has always been the pivotal time to starting resolutions. It is a time when you may review the past year with some happiness, and maybe some regrets, and look forward to starting a new year with a clean slate.

New Year's resolutions are very popular, especially when it comes to losing weight. Starting a diet as part of a New Year resolution is the number one choice of many people. You may have had this same resolution year after year, but how can you make it stick this year?

Write It Down

The first step to any diet resolution to consider for the new year is to think of what your diet goals are and write them down. If you don’t write down your goals, they can easily be forgotten within a month’s time. Writing down your diet goals makes them a reality for you and something that you can refer to periodically.

Studies have proven that writing down goals is the best way to achieve success. Maybe this has been your problem in the past. Maybe you mentally though that you would start a diet on the first of the year, but then that diet thoughts soon faded as time went on.

Now that you're prepared for success, here are 4 worthwhile diet resolutions to set for yourself this year:

1)  Commit to Drinking More Water

In this world of busy schedules with long days at work and transporting children to school and activities, grabbing caffeinated drinks for increased energy is very popular, but may be loaded with calories. Avoid this habit. It is okay to have a cup of coffee or tea (with no added sugar, milk, or creamer) with your breakfast, but not in the afternoon or at night.

Commit to drinking eight glasses of water a day, minimum. Water is a great way to cleanse toxins from your body, hydrate your body, and deter false signs of hunger. Many times you may think you are hungry, when in actuality you are just dehydrated and need water. Water is a great addition to any diet plan.

English: This image shows a display of healthy...
Healthy, whole foods. (Photo credit: Wikipedia)
2) Replace Processed Foods with Whole, Natural Foods

The easiest way to meet your diet resolution is to just make changes to what you eat. When you replace processed foods, such as pastries, candies, and cookies with unprocessed foods like whole grains, and cleanly raised meats, and lots of fresh vegetables, you automatically decrease calories.

A decrease in calories means a decrease in your weight. Foods that are unprocessed are usually a lot more natural or are made with natural ingredients that are easily digested by your body.

3) Eat More Often

Eat more and lose more weight! You should pre-plan your meals for each day that you are away from home so that you are eating five to six meals per day, about two to three hours apart. This is the only way to keep your metabolism functioning properly, as well as keeping your energy in balance.

When your body is fed continuously it will not recognize that you are changing your diet. All your body knows is that it is receiving food regularly, so it is okay to burn calories. When you start depriving your body of food, it will respond by hoarding calories and slowing its metabolism in preparation for what it perceives as starvation. Many people don't realize this, and when they go on a diet, they cut their food intake so drastically, the body starts actually storing fat rather than burning it - which is why they often find it so hard to lose weight!

4) Decrease Portion Size

English: Cheeseburger 20 years ago had 333 cal...
A cheeseburger 20 years ago had 333 calories; a modern cheeseburger contains 590 calories. (Photo credit: Wikipedia)
You can still enjoy eating most of the foods you enjoy and still lose weight by simply decreasing the portion sizes. A great trick is using a smaller plate or container for your meal. By using a smaller serving dish it will look like you are eating the same size portions as before, but you actually are eating less.

Your mind is very powerful, and it will perceive the portion size as being the same. You will not even feel deprived, because the plate will look full to you - plus your body will quickly adjust to eating smaller portions, so you will still feel full. You will even surprise yourself by how satisfied you are when you eat this way. Losing weight may even seem effortless!

By following these 4 tips, you can lose weight this year - and keep it off - all while enjoying your food, your life, and your newly fit body. Be sure to check this blog regularly for exercise tips, fast, fun workouts, and new fun ways to exercise!



Friday, December 26, 2014

Video: 30-Minute Bodyweight Bootcamp Workout

This is a great workout to try out the effectiveness of working out with just your bodyweight. Each exercise works your entire body for maximum effect and minimal risk of injury. Absolutely no equipment is required, so you can do this workout anywhere!

It's a great way to help you start getting in shape to achieve your 2015 fitness goals, and get rid of some of those extra holiday pounds.

The workout does include a warmup and cool down, so all you need to do is grab a bottle of water, and hit play!

30-Minute Bodyweight Bootcamp Workout You Can Do Anywhere
Let NYC-based celebrity trainer Adam Rosante lead you through his kick-ass bodyweight bootcamp workout. It's 30 minutes that will leave you dripping with swe...


Tuesday, December 23, 2014

Why Bodyweight Training Is the Future of Fitness

There actually is a way to lose fat and get fit without taking on the expense of a gym membership - and without having to wait for someone else to finish sweating on machines so you can finally take your turn.

This method of exercising is called bodyweight training - and it's easy enough for anyone of any age and any fitness level to do. As an added bonus, it's at a price that everyone can afford.

It's free!

Bodyweight training is an exercise method that won't cost you one penny to get started. You can begin the basics right where you are - home, office or traveling. You can do the simple moves like push-ups, sit-ups, crunches or many other different kinds of movements.

English: an exercise of chest
Bodyweight exercise: The Push-Up (Photo credit: Wikipedia)
That's one of the reasons this exercise is predicted to be a top trend in the coming years. While it's an easy method to get started with, that doesn't mean that it's a walk in the park.

Bodyweight training will push your body out of its sluggish couch potato routine. Or it will ramp up what you're currently doing and take you to new levels of body strength and defined muscles.

You can use bodyweight training to boost your energy and to gain flexibility. Not only will it help you burn fat, lose weight and gain muscle, but you'll also be able to see and feel a difference in less than a month.

To get to that point, you'll need to have a little bit of training. Choose an easy to follow guide like Bodyweight Exercise Revolution. With this one, you'll understand why you have to balance the workout method with recovery time.

And why - if you don't, you're only slowing or stopping your strength building goal. Most people who use bodyweight training don't understand the simple but easily corrected mistakes that they make that sabotage their efforts.

For example, most beginners think that more repetitions is better. But that's a mistake. Too much volume causes your body's fat burning ability to slow down. You lose a lot of valuable potential when you don't know how to handle recovery.

If you're currently relying solely on home or gym equipment to help you work out, then you're also losing some valuable potential. Your body not only can do the work that machines do, but it needs to do the work.

Certain items can help. Dip stands create resistance and also force your body to act as its own stabilizer. In other words, it won't do the work that your body can do.

But that's what certain types of exercise equipment does. It takes the effort away from your body, which is the whole reason you're working out - to get your body working hard and getting strong and toned, right?  By getting a program to follow, you can learn how to work with bodyweight training for best results.

You'll learn how long to train, when to back off and how to turn your body into the fit machine it was meant to be. Bodyweight training is simple, easy to get started with, and very effective. It's a great way to get fit for 2015!

Thursday, December 18, 2014

Video: New Year's Eve Cocktail Dress Workout

This quick toning workout will help you get in shape for that cocktail dress you've been eying for this year's New Year's Eve party. Tone your arms, shoulders, back, legs, and booty with this simple exercise sequence which combines weights with yoga moves to lengthen and strengthen those stubborn trouble spots.

You will need a mat and a pair of dumbbells - around 5lbs, or less if you are at a very low fitness level.

Do this a few times a week before New Year's Eve, and you'll be all set to slip into that sexy dress!

New Year's Eve Cocktail Dress Workout With Katrina | Tone It Up Tuesdays
Like this holiday workout? Thumbs up above and Subscribe: http://bit.ly/PQKgxk Get ready for your New Year's Eve cocktail dress! Katrina shows you a great wo...


Tuesday, December 16, 2014

Review: Slendertone Flex Pro Abdominal Muscle Toner

The Slendertone Flex Pro is one of the latest electronic abdominal training devices to hit the shelves, and you may know someone who has this product on their Christmas "wish list"! These devices have been around for some time now, but their popularity keeps on going strong. This device isn’t trying to do anything new, it’s just trying to do everything better than the existing alternatives. So how does it manage? Let’s find out if it's worth purchasing as a gift for someone - or just yourself.

Key Features Of The Slendertone Flex Pro Muscle Toner

RRP: $100.00
Product Dimensions: 12 x 8.1 x 3.6 inches
Weight: 1.2 lbs
Waist Range: 24 - 47 inches
Built in Programs: 7 (99 resistance levels)


Slendertone Flex Pro Muscle Toner: The Pros

Designed To Work On All Ab Groups: While most of us think of the abs as the muscles that make up the six-pack on the front of the torso, they are actually more than that. The abs are comprised of 4 major muscle groups that include the rectus abdominis (the muscles that make up the six pack), the transverse abdominal muscles, the internal obliques and the external obliques.

This product is designed to work on not only the six pack muscles, but all of the muscle groups that make up your core, creating a tighter and firmer body. It’s important not to ignore the other muscles as they’re just as important for your health (and appearance) as the main rectus abdominis group.

No Effort Required: If you’re looking for a quick and easy way to train your abs without having to dedicate your time to it, then this is a great product. By electronically stimulating your muscles they are forced to contract and release without you even thinking about it.

Whether you’re working or just walking to the shops, you can wear the Slendertone underneath your clothes to train your abs. This means you don’t have to spend so much of your free time exercising, as you’ll be doing some of the physical work while you’re doing other things.

Fits Many Sizes: This trainer is designed for men with waists from 24 inches to 47 inches in size (also available in a women's version). So no matter what your size, you’ll almost certainly be able to make use of the Slendertone. And that means that it doesn’t matter how big you are, you can always get the abs that you’ve dreamed of with a little work and the Slendertone.

99 Intensity Levels: As this device works by electrical stimulation it’s important to have a range of intensity levels, and the Slendertone has 99 of them! That’ll let you get the level just right so that it doesn’t cause you any discomfort, but also so that it doesn’t overstimulate your abs. It’s important to start slow if you’re not used to abdominal workouts, otherwise you can hurt yourself (just as if you were doing situps).

Light Weight: As well as fitting all body types, the Slendertone is a light weight device. That makes it suitable for use anytime and anywhere. Just wear in underneath your usual clothes and go about your business – you’ll be working on your abs without even knowing it.

Time Saver: One of the best things about the Slendertone is that it can be a great time saver. As you can use it while doing other things, you don’t have to set aside so much time to concentrate purely on exercise without doing anything else. Just slip it on under your work clothes and use it throughout the day.

Great Home Workout Solution: If you struggle to get to the gym on a regular basis and have decided to work out from home instead then this is a great option. Because it’s so easy to use it’s easy to stay motivated, and you can combine it with your regular workout to achieve effects even faster than usual.

Slendertone Flex Pro Muscle Toner: The Cons

Won’t Make You Lose Weight: Although the Slendertone will work on your abs without you having to put any serious effort it, you’ll have to work on weight loss for yourself. No amount of abdominal training can make you lose enough body fat for your abs to show, or for you to get into a healthy condition. So if you’re primarily looking for a way to lose weight, you should look elsewhere.

Poor Manual: The manual that’s included with the device is not very detailed. It does give you clear instructions on what sort of intensity levels to work at, but if you’re looking for information on how to incorporate this into a workout routine you can forget it.

Belt Not Moveable When Switched On: This is more of a warning than a true negative, but as the belt is electronically charged you shouldn’t try and move the electrodes while they’re active. They can give you a fairly painful shock that you’d be better off avoiding.

A Supplementary Device: If you’re looking to get great abs, you shouldn’t see this as a primary device that gets rid of the need for any work. Ideally you should do your own abdominal workout routine, and use this as a post-workout supplement to push your muscles further than you could during the actual workout. Then you’ll see really fast improvements that can’t be beaten any other way.

Is The Slendertone Flex Pro Muscle Toner Worth Buying?

The Slendertone Flex Pro Muscle Toner isn’t going to give all those who are too lazy to set themselves a strict diet or do a bit of exercise an easy get-out. But it’s a great addition to a training program, and can even be used without other forms of exercise to improve the abdominal tone. This is a good all-round product for those who are already trying to get their abs in shape but aren’t having much luck.

The Slendertone Flex Pro is available on Amazon.com and other online retailers.



Thursday, December 11, 2014

Video: Cardio Kickboxing Workout Plus Abs

This full-length workout takes less than 40 minutes and gives you an intense full-body workout using fast, fun kickboxing moves. The workout consists of 2 segments of kickboxing, with a core workout segment in the middle so you can really target those abs as well as burning fat. This is a great workout to keep you in shape over the holiday season!

It does include both a warm up and cool down, and requires no equipment, so you can do it just about anywhere. Get ready to burn off some of those holiday calories, and lets get boxing!

Cardio Kickboxing Workout with Ab Exercises - 37 Minute Fat Melting Routine with Fitness Blender
Full routine info for this Fitness Blender Kickboxing and Abs Workout @ http://bit.ly/UxmqH6


More Fun Fat-Burning Kickboxing Workouts:

   

Tuesday, December 9, 2014

Kickboxing: What It Is and What It Can Do For You

Kickboxing comes in different forms.  In Thailand, it is called muay thai although most Asian cultures have a form of kickboxing as a type of street martial art.  It is not like Japanese karate because Japanese karate is an art form - a martial art as well as a spiritual discipline - so it has rigid rules of engagement. It is not like Korean taekwondo which is purely a martial art.  Also, kickboxing was developed only in the 1960s. One similar martial art in the Philippines is called “yaw-yan” which corresponds to the last syllables of two words “saYAW” (meaning dance) and “kamataYAN” (meaning death).  Together the last syllables mean the “Dance of Death.”  Kickboxing is a kind of dance: the graceful yet powerful moves can be lethal.

Kickboxing has Asian roots as a form of sport.  It is almost gladiatorial.  For centuries, Asian monarchs kept kickboxers as sort of champions – instead of going out to an all-out war between kingdoms, they sent champions to fight with each other. 

The king whose champion won the bout would be declared the winner, and lands and other reparations and tribute would be paid to him by the losing monarch.  The kickboxers gained fame and an elevated status in society.

English: world z9 kickboxing champion, George ...
World z9 kickboxing champion, George "The Dragon" Hastings (Photo credit: Wikipedia)
Kickboxing has been adapted in the West as a form of gladiatorial or spectator sport.  In places like Las Vegas, Nevada, kickboxing is a sport where placing bets is encouraged.  Kickboxers are sports celebrities in their own right and they have fans and a following.

Kickboxing is a full-contact sport.  Fighters can use their hands and their legs to either knock down their opponent or hold them down so that they are unable to move or fight. 

Unlike boxing where there are moves that are considered foul (such as head butting, pushing or hitting below the belt), in kickboxing, these moves are par for the course.  Kickboxers often get their teeth knocked out, and their bones broken (even though they win).  It is a violent sport. 

Kickboxers wear protective gear such as gloves, mouth guards and groin guards but this is more for protection for the kickboxer than it is for the protection of the opponent.

It borrows a lot of the names of the punches from boxing such as jab, upper cut, cross and straight punch.  It also borrows from karate and taekwondo the names of the kicks such as front kick, back kick, side kick and roundhouse kick.

However, in the US, kickboxing is also a form of popular exercise.  Because all four limbs are involved in the exercise, it is a total body workout.  It also involves strength training because the punches thrown must have enough power in it to knock your opponent down.
 
English: Roundhouse-kick in counter Fran├žais :...
Roundhouse-kick in counter. (Photo credit: Wikipedia)
It also develops speed in order to throw punches and kicks in quick succession.  It develops agility: one must be flexible enough to dart in and out of reach of the opponent’s kicks and punches.  It is a good weight-bearing exercise because you have to be able to carry your own weight, dance around the ring and bounce on the balls of your feet.  Roundhouse kicks are difficult to execute because you balance on one leg while executing the kick.  So balance is also required for kickboxing.

The most important part of training in kickboxing – be it for sport, for exercise or even for professional fights is mental discipline. 

A kickboxer needs to be able to anticipate the moves of his opponent, and make many small decisions that might mean injury if they fail.  A kickboxer needs to develop strategy; for this, the kickboxer must be alert and he must be a good tactician and strategist.  He must also perfect a number of moves to include in his arsenal.

All told, kickboxing is a great sport as well as a great form of intense exercise.



Thursday, December 4, 2014

Video: 10-Minute Quick Holiday Workout

The holidays can be the busiest time of the year for many people - not to mention full of tempting foods at all those holiday parties! It can be easy to skip your regular workouts and get out of your healthy routines. This quick workout can fit into the busiest schedule and help keep your good workout habits from getting derailed during the holiday season.

This workout challenges your entire body in just 10 minutes with cardio, strength, and balance.

No equipment is required, so you can do this pretty much anywhere. Grab a mat and lets get moving, and look and feel great throughout the holidays this year!

Little Black Dress Workout, Holiday Fitness, Class FitSugar
With all the treats and temptations around during the holidays, it's easy to pack on a few extra pounds — but remember, New Year's Eve parties are fast appro...


Tuesday, December 2, 2014

How Long Should Your First 5K Take?

If you enjoy running so much that you decide on entering a race, starting out with a 5K race is your best option. A 5K run is 3.1 miles, and one of the best ways to begin getting involved in running races, no matter what your running goals may be.

Entering races can also give you the determination to stick to a regular running schedule, giving you the exercise you need for cardiovascular health, as well as in maintaining your ideal body weight. And of course, there always is the benefit of meeting new people and making new friends in the “running world”.

So when entering your very first 5K race, you may have several concerns and fears that can cause pre-race jitters. One area of concern that you may have is how long it will take you to complete the 5K race.

Time Depends on Training

English: Athletes at the start of a 10-mile ra...
 (Photo credit: Wikipedia)
Training to run your first 5K can be based on an easy plan, which you can complete within just two to three months. As a beginner in the racing arena, you probably have kept your schedule to running at least three times per week, which has you well-prepared in conditioning for the race.

At the beginning level, the minimum time on average to complete a 5K is approximately 30 to 36 minutes. This would be equivalent to running a steady pace between 12 and 10 minute miles. This is being conservative, and is just based on general averages for first time racers in a running event.

Time Depends on Fears

With your first race, fear may develop. This fear may be related to your thoughts about having enough energy to complete the race. Many first time race runners will hold back their running pace and therefore finish the race in 30 minutes or longer and still be full of energy.

You may not think that this is something you would fear, but there is something about that race day that brings about this fear; “what if I run to fast and burn out?”, “What if I come in last?” It's good to be cautious as a beginner, so you will know what it feels like to be running alongside many runners with different running speeds.

Time Depends on the Course

If possible, it's a very good idea to practice the course before your race day, as it'll make you feel more comfortable with running the 5K. When practicing on the race course, you will be better able to judge your strength and fitness level, and know what pace you can run at.

When checking out the course is not possible, it is always best to proceed with caution. A first running race is an exciting time, so it should be enjoyed instead of worrying about your finishing time. Enjoy the scenery of the course and pace yourself according to how you feel.

Running in a 5K is a great way to see if racing is what you would like to do. Who knows, you may like the thrill of racing so much that you start training for longer-distance races!


Friday, November 28, 2014

Video: Ab Wheel Exercises for Total Body Strength

Think ab wheels are just for your abs? Think again! This versatile piece of exercise equipment can be used in many different ways, as shown in this quick video. From arms and chest, to upper back, legs, and your entire core, this is a great piece of equipment to have on hand. It's small, portable, storable, and affordable!

Check out all of the great ways you can use your ab wheel to build strength and get the body you desire:

AB WHEEL AB WORKOUT (home workout for your entire body!)
Crazy ab wheel workout for more than just your abs... http://athleanx.com/x/howtogetripped If you are into fitness at all, either you or someone you know has...


Tuesday, November 25, 2014

Review: Perfect Fitness Ab Carver Pro

When it comes to improving your fitness, core strength is key, and the Perfect Fitness Ab Carver Pro allows you to target your core as well as your arms and back to get an effective high-performance workout.

This system comes with a wide wheel with sturdy handles that allows you to perform an ab workout that will sculpt and tone your abs very easily.  You'll also appreciate the included knee pads that help protect your knees while you're exercising.

The Perfect Fitness Ab Carver Pro
Using this piece of equipment couldn't be easier. Just get on your hands and knees, grab the handles on the wheel and then roll out and roll back.  This simple motion targets your core muscles.  The longer the distance you roll out and back, the more intense the workout. You can also use the ab carver to target specific areas such as the oblique muscles for the best possible overall workout.

You might look at this little exercise tool and think it's too simple to do much good. But it turns out that this provides you with a very intense workout - sometimes good things do come in small packages! Unlike situps, which can be hard on the lower back and even cause injury, this tool actually strengthens the back and shoulders, as well as the abs, so it's not just an abdominal workout - it improves your total core and upper body strength at the same time.

The Perfect Fitness Ab Carver Pro is designed to be sturdy and handle any amount of body weight you apply to it, but it requires you to do all of the work. Balancing and rolling the device takes a lot more effort than you might think.  You'll get more out of your workout in less time - and isn't that what everyone wants from their fitness program?

After you've purchased the product, you'll be able to download a workout plan to your computer that helps you get started with a 21 day fitness plan.  This allows a beginner to get started with a plan that's easy to follow.  However, even an fit and experienced person can benefit from the workout.

Whether you're a newbie looking to improve your exercise routine, or you're ready to take your workout routine to the next level, this exercise tool will help you to meet your goals.

Customers who have purchased this exercise device have been surprised at their quick results.  They rave about the stability and quality of the product.  After using this for a few weeks you'll begin to see a big difference in your core strength. With this added strength you'll find that you're standing taller, have fewer aches and pains, and look better in your clothes.  With the Perfect Fitness Ab Carver Pro may even find that you're finally able to achieve the six pack you've always wanted! It's up to you and the effort you put into it, but this is a very effective and affordable piece of exercise equipment to have on hand.

Plus it's small enough to store easily, and portable if you need to use it in a different location.

Check out the Perfect Fitness Ab Carver Pro and get your abs in shape quickly this holiday season - and it also makes a great gift for those interested in fitness! You can find it at Amazon.com and other online retailers and fitness stores.

Have a Happy Thanksgiving, and we'll be back on Friday with your weekly workout!


Thursday, November 20, 2014

Video: 30-Minute Yogalates Workout

This is a fun, flowing, fairly fast-moving but not too challenging Yogalates workout combining yoga poses with Pilates and dynamic movement for an excellent full-body workout. The workout is designed to stretch and strengthen your entire body from head to toe. All you need is a yoga mat, and if you are not very flexible, you may want something to use as a block.

Grab your mat, and let's work out!

Yogalates Moon Flow Part 1 with Liz Brandt
Yogalates is a fusion of yoga and pilates combined into one powerful work out. For this work out I took a basic moon flow and added extra poses and movement ...


Check Out More Fun Workouts With the Benefits of Both Yoga & Pilates:
   

Tuesday, November 18, 2014

Basic Yogilates Exercises For Your Abs

Yogilates or Yogalates (an exercise combo of Yoga and Pilates moves) offers many health benefits. Aside from helping you achieve a calm state of mind, it can also increase your core strength and flexibility. And speaking of core strength, this form of exercise can help you achieve that envy-worthy stomach you have always wanted! Check out these three Yogilates moves that will make your abs look better than ever.

1.) Hammock

This exercise is great for toning your abdominal muscles as well as your arms, chest, shoulders and buttocks. Sit tall and bend your legs. Your feet should be positioned flat on the floor. Put your hands on the floor behind you at about a 45-degree angle and lean back. Keep your arms straight. Inhale as you slowly lift your hips up to the front of your body. Your knees and shoulders need to be aligned in one straight line.

As you lower your hips to the floor, straighten your legs out in front of you as you assume a sitting position. Now place your hands next to your thighs and lean forward. Pull your abs in toward your spine. Push down using your hands to lift your hips off the floor. Hold this position for a couple of seconds. Beginners may have a little rough time performing this exercise but keep practicing until you get comfortable with it.

2.) Double Leg Stretch

English: Abdominal muscles on a woman's belly.
(Photo credit: Wikipedia)
This low-intensity exercise will help strengthen and tone your abs. It also engages the muscles in your lower back, legs and arms. To get into the starting position, you need to lie on your back, bend your legs (90-degree angle) and elevate your bent legs in the air. Your legs should be parallel with your body and your toes should point outwards. Lift your head and keep it just a bit higher than your chest. Extend your arms forward towards your legs.

Now inhale and stretch your legs out until they are completely straight at a 45-degree angle with your body, at the same time as you extend your arms back by your ears. You should be able to form a wide "U" shape with your body. Hold this position while pressing your ribs down toward the mat. Bring your legs and arms back to the starting position and repeat the move for 5 to 10 times.

3.) Side Twists

The side twist is great for working all abdominal muscles, particularly the oblique muscles. Lie on your back and extend your arms out at your sides. Bend your knees and position your feet flat on the floor. Lift your bent legs to form a right angle. Make sure you keep both legs together and your shoulders should press into the floor. Now twist and drop your legs to the left and down towards the floor. Bring your knees back to the center, twist and lower them to your right but do not bring them all the way to the floor. Return to the center and repeat 5 times per side. Move slowly and with control throughout the exercise.


Thursday, November 13, 2014

Video: 10-Minute Fun Home Cardio Workout

This short full-body cardio workout will ramp up your heart rate and burn some calories in just a few minutes, and can be done right at home in your living room - or just about anywhere else! These calisthenic exercises are done interval-style, with no rests, but with slow and faster 20-second intervals of each exercise to really improve your cardiovascular capacity and increase your metabolism. (Note: Be sure to consult with your doctor before beginning any new activity - especially if you are starting at a low fitness level.)

This workout does not include a warmup, so you will want to warm up with some jogging or other activity, and cool down at the end with some gentle stretches.

Grab a drink of water and let's work out!

Fast and Slow Remix Cardio Intervals - Fun Fat Burning Cardio Workout at Home



For an excellent 6-week cardio interval workout program that will really get you in shape in just 12 minutes a day, check out PACE Express!


Tuesday, November 11, 2014

Best Exercise Equipment For Home Gyms

Staying fit and healthy is one of the best things you can do for yourself. Not only does it make you feel and look better, it can lead to a longer life! Some people like to work out at the gym, others only exercise through recreational activities, while some prefer to sweat in the comforts of their own abode.

Not only do you not have to drive anywhere, there is a convenient non-public shower available for you when finished!

There is no denying that exercise can be expensive, especially when equipment is involved, but there are amazing ways to get the heart rate going while saving some pocket change, if you are so inclined.

Best Exercise Equipment For The Home 

Jump Ropes

One of the cheapest things to buy is a jump rope (less than $10). It gets the heart rate going quickly and can be found in almost any store that sells exercise products. It’s a great work out for the legs and can be quite challenging, depending upon how far you want to push yourself. Plus, it brings about childhood nostalgia, and it's a lot of fun!

Resistance Bands

Along the lines of jump ropes are resistance bands. They are extremely versatile and can be used to work out many different areas of the body. They provide a low-impact workout, and are very small and light, therefore making them easy to store. Though resistance bands have been seen stereotypically as a work out for middle-aged ladies, they have become an integral part of professional body building due to their ability to target many different muscle areas. These bands can range anywhere from $10 to $50.


Exercise Balls


A piece that is not quite as easy to store is the fitness/exercise ball. Inflated and made of sturdy, puncture-proof elastic, these balls are used for weight training or physical therapy. Just sitting on them have been known to be a great work out for the abs (more fun than an office chair!). Some people enjoy using them so they simply do not have to sit on the hard ground while performing an exercise; others use them to add some muscle strengthening, or balance conditioning. Fitness balls come in many different diameters and run the gamut from $12 to $60 depending upon how much pressure or pounds they can support.

Free Weights

Another great item to have on hand is a set of free weights. Many different exercises can be performed using them, including curls, squats, dead lifts, and lunges, all which trigger different muscle groups. If you are willing to be very patient and super thrifty, these can usually be found in garage sales or second hand stores for very inexpensive prices. Otherwise, you can find dumbells at discount stores for $20 and up.

http://www.amazon.com/s/?_encoding=UTF8&camp=1789&creative=390957&field-keywords=kettlebell%20set&linkCode=ur2&rh=n%3A3375251%2Ck%3Akettlebell%20set&sprefix=kettlebel%2Csporting%2C533&tag=newholliv-20&url=search-alias%3Dsporting&linkId=QQBIYGR5BIUJ2QUTKettlebells

Kettlebells are great for building strength and endurance. Originally of Russian invention and usually made of cast iron, kettlebells have the look of a cannon ball with a handle on top. They come in many different weights and are normally used to build the legs, arms, shoulders and lower back. Prices of these can be anywhere from $30 to $70 depending upon the style and weight desired.

Treadmills

For those looking to invest in a larger piece of equipment, there are many different large pieces that are extremely useful as well as popular. The most popular and obvious choice would be a home treadmill.

A staple in gyms across the nation, you can run, walk, trot, strut, and stroll at your own desired pace without having to bother about the weather. It works up a great sweat and many of the machines will keep track of your distance traveled, calories burned, heart rate, etc.

The cost of a treadmill can run anywhere between $250 and $3,000 but they should last for many years, and can provide a great workout in a home gym, and you can use them while watching TV or even catching up  on your reading.

Final Thoughts

There are many more options available for working out at home, including elliptical triners, exercise bikes, ab trainers, steppers and much more. Consider the space you have at home, your goals and fitness and your budget when shopping.

Thursday, November 6, 2014

Video: Fun 30-Minute K-Pop Dance Workout

If you like K-Pop, and you're looking for a fun dance workout that will really get you sweating, check this one out! This 30-minute workout offers a medley of cardio dance moves to fun K-Pop songs. There aren't a lot of instructions after the warmup segment, so you will have to follow along with the video, but if you've got some coordination and you enjoy dancing, this is a great workout that will get you moving and burning calories! (Note: Oddly enough, it does have a couple of ads in it, but they all involve dancing as well, so you can keep going right through them.)

Fun Kpop Workout Routine!!
This is my personal workout routine, I decided to post it on youtube for others that want to stay fit and have fun at the same time! This workout includes st...




Tuesday, November 4, 2014

Night Time Running Tips – How to Run Safely In the Dark

Sometimes you have to run in the dark. Whether you get up early in the morning or you run when you get home at night, darkness may be your reality. There are many dangers to running in the dark. Follow these safety tips to enjoy an incident-free run.

#1. Wear Reflective Gear

You really can’t go overboard with this. Find shoes, tights or shorts, and tops or jackets with reflective features. Consider running with a reflective vest. A headlamp or a flashlight is a good idea too. They actually make flashing lights that can attach to a hip pack or waist band as well. These are a good idea if you’re running in a trafficked area.

#2. Run in a Well Lit Area

English: HTC night running
HTC night running (Photo credit: Wikipedia)
Running in the dark on a dimly lit path or street is a bad idea for many reasons. It’s too easy to get hit by bicycles or cars in the darkness. It’s also easy to trip and fall or twist an ankle in the dark. And people who intend to do others harm often choose dimly lit trails and sidewalks to attack.

#3. Rules of The Road

If you’re running in the road, meaning you’re dealing with traffic, then there are a few hard and fast rules to obey. The first is to run on the shoulder. If there isn’t a shoulder then don’t run on that road. The wider the shoulder, the better. Don’t run in bike paths. They’re for bikes. And do run against traffic. You want to be able to see the cars coming at you, not have them at your back.

#4. Change it Up

If you always run the same dark path at the same time you may be making yourself more vulnerable to an attack. Some people prey on lone runners. They learn your patterns and then take advantage. Mix it up and vary your routine.

#5. Run with Others

If you are running at night or in the darkness, try to run with other people. There really is safety in numbers.

Finally, be sure to carry a cell phone, personal protection spray, and emergency contact information. These three things may save your life. You just never know when something might happen. The darkness shouldn’t keep you from running and getting in shape. However, be smart about it. Know your surroundings, be prepared, and stay aware of the potential dangers. 


Thursday, October 30, 2014

Video: 11-Minute Beginner's Dance Workout

This simple dance workout will get you body moving, get you warmed up, and burn some calories - all in less than 15 minutes.

This is a nice easy workout for beginners who are starting to work out at a low fitness level. While the moves are simple and not too challenging, it is a great place to start if you want to get started with a workout program and you need something easy to start with.

You can also use it as a fun warmup for a more strenuous workout.

Fun Beginners Dance Workout For Weight Loss - At Home Cardio Exercise Dance Routine
This is a dance workout video to do at home to lose belly fat and weight ...



Tuesday, October 28, 2014

Kettlebell Training for Work-at-Home-Moms

If you are a work-at-home mom and you badly need to develop an exercise regimen that will allow you to burn calories in a short amount of time then the kettlebell is exactly what you're looking for. Doing KB exercises will speed up your metabolism, tone your body, relieve stress and increase your energy levels. If you are ready to get started, check out the kettlebell exercises below that will help you reshape your body in its best form ever! (Note: Like any workout, these exercises involve risk of injury. Be sure to consult with your physician or personal trainer before beginning any new workout routine, and if anything hurts, STOP.)

-The Swing

Picture of a kettlebell or "girya" (...
Kettlebell. (Photo credit: Wikipedia)
You can use this move to lose weight, build lean muscles and tone your body. To do the swing, strand straight with your legs shoulder width apart and lean forward while keeping your back straight. Don't arch your back as this may cause injury. Bend your knees mimicking a semi squat.

Your arms should hang loosely and then raise the kettlebell with both hands over your head and inhale. Now swing the weight in between the legs towards the back as you breathe out. Do 10 sets of 20 to 50 repetitions and pause for a minute between each set.  

- Deadlift

The deadlift is great for toning the back and butt. When doing this exercise, you have to keep your back straight and use your body's force to lift the weight, not your arms. Start with the standard standing position. The kettlebell should be on the floor centered between your legs.

Bend your knees and squat over the weight. Remember to keep your spine straight and abdominals tight. Reach down and grab the kettlebell with both hands. Lift it with your entire body and not just your arms.

The power of the lift should come from your abs and hips. Bend your elbows out open as you raise the weight to your mid chest. Slightly bend your knees as you lower the weight. Repeat this move for 25 times before putting the kettlebell back to the floor.

-Lunge Press

This is one of the easiest kettlebell exercises that a woman can easily do. To start, stand with your feet shoulder width apart and hold the sides of the kettlebell handle with both hands in front of your chest.

Your elbows should be bent by sides with your palms in. Now lunge forward using your left leg and press the weight up using both hands. Stand back up while you bring the kettlebell back down.

Repeat the exercise using the other leg. The lunge press targets the shoulders, back, arms, abs, legs and butt. Make sure you keep your back and shoulder blades straight when doing this move.

Thursday, October 23, 2014

Do-Anywhere Resistance Band Workout

This week's workout utilizes resistance bands, which are a fantastic piece of exercise equipment. First, they're cheap, second, they're very light and portable, so you can use them just about anywhere, even when you're traveling, or at the office. And thirdly, they give you a great workout that uses multiple muscle groups at once, similar to free weights. Plus, working out with a giant rubber band is just fun!

Resistance bands are available in a wide variety of lengths and levels of resistance, so you can start out with a lighter band if you're not very fit to start with, and work up to harder bands as you get stronger.

This workout can be done anywhere, and is scalable for all abilities and fitness levels. You can do it outside, inside, in the break room at work, in your backyard, or in a hotel room. Pick a place you feel comfortable, and let's work out!

Click Here for the Do-Anywhere Full-Body Resistance Band Workout



Tuesday, October 21, 2014

How To Stretch Your Back When Sitting In An Office Chair All Day

Let’s face it; having an office job which requires you to sit at your desk all day can be detrimental on your back, especially as you get older. Plus, it’s difficult to maintain a proper back posture when you’re concentrating on your work. Getting up and walking around at least twice an hour can help, but it isn't always enough. That’s why it’s important to regularly stretch your back. Here are some simple back stretches that you can do right in your chair.

Seated Back Twist

To do this stretch, you need to sit on your chair and plant both feet flat on the ground. Then, while holding the back of your chair, gently twist your body to one side to stretch your spine. Be sure to keep your spine straight and don’t overdo it or you can injure your back. After twisting to one side, you can rotate your torso and gently twist your body to the opposite side.

Chin Tuck

This stretch is effective to loosen the muscles in your neck, shoulder, and upper back. To do the chin tuck, simply lower your chin to your chest and stretch the back of your neck. You can also use your hands to push your head down with a slight pressure to further stretch your neck.

Lower Back Stretch

To do this stretch, you have to sit upright in your chair and make sure you have ample space in front of you. You then bring one knee towards your chest and hold it there for a few seconds with your hands. Make sure you feel the stretch in your lower back. You can then repeat the stretch with your other knee.

Seated Forward Bend

The seated forward bend allows you to stretch your whole back as well as your shoulders and neck. Just like when doing the lower back stretch, make sure that you have enough space in front of you. With both your feet flat on the floor, raise both hands above your head and bend down slowly towards your knees. When your chin reaches your knees, hold that position for a few seconds before you slowly rise back up.

Cat-Cow Back Stretch

This stretch is a very simple stretch which is great for the neck and upper back. To do it, sit upright with your hands on your knees, and inhale slowly while raising your head up and arching your back. Hold for a few seconds and exhale while dropping your chin down to your chest and rounding your spine. You can repeat this stretch a few times.

There are many easy back stretches you can do in your office chair. All you need to do to relieve the tension from your back is to take a few minutes every day to stretch your back. However, make sure you carry out the stretches slowly and with good form so you don’t end up injuring your back instead.

Thursday, October 16, 2014

Video: 5 Muscle-Building Bodyweight Exercises

Who says you need weights to build strong muscles? These 5 great exercises help increase strength and build muscle, all without any equipment at all. They can be done anywhere, and although they may seem simple, they are actually quite challenging. Do a set of these when you get up in the morning, and repeat in the evening, and you'll be building muscle quickly with no gym-time required!

Throw these into your workout routine today:

5 At-Home Exercises You Can Use to Build Muscle Without Equipment
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Tuesday, October 14, 2014

5 Easy Tips for Gaining Healthy Muscle Mass

Anyone who has ever stepped into a gym with a goal of gaining muscle mass soon realizes one important fact:  it takes time.

To build muscle mass, it takes a two-pronged approach:

1. An effective workout routine with good technique
2. Proper nutrition

When considering a meal plan to help you gain more muscle, you must realize that, in general, the more you eat, the more weight you will gain.  However, if the weight you gain is not muscle, but instead is fat, you will not reach your desired goals.  Therefore, gaining muscle mass is very much dependent on what and when you eat, not simply how much.

The following are a few simple, but crucial tips to help build the muscle that you desire:

1. Drink plenty of water

This is at the top of the list, not because it's a new idea, but because we've all heard this before.  However, most people have an attitude of, "Oh and by the way, try to drink more water if you can."  However, they often do not take this point seriously.

Adequate water intake is probably the most important thing anyone can do to lead a healthier lifestyle.  Keeping your body hydrated can help prevent colds and flu, which can take a toll on your workouts.  In addition, drinking water will reduce your cravings for those sugar-filled juices and drinks that so many of us consume.  The amount of water you need depends on your body mass, as well as external factors such as temperature, etc.  A good rule of thumb is one cup of water per twenty-five pounds of body weight per day.

2. Eat more frequently

Gone are the days of three square meals per day.  To build muscle mass, your body needs a constant supply of energy.  Supply this energy by consuming five to seven smaller meals throughout the day, and try to avoid having that hungry feeling.  Going hungry for too long means your body will start to take calories that would have otherwise gone to muscle building and repair.

3. Eat protein and complex carbohydrates

Building muscle requires a balance of protein and carbohydrates.  Protein content is highest in lean beef, chicken, and fish.  If prepared and sourced properly (i.e. organic, grass-fed, not breaded or fried, etc.), these present good sources of healthy protein.

Cooked legumes such as kidney beans and lentils are another good source of protein.

When taking in carbohydrates, make sure they are not the simple carbohydrates that break down quickly.  Choose complex, high-quality carbohydrates that will release energy over a longer time, such as unprocessed oatmeal and wild rice. Avoid sugar, corn, and white, processed flour and grains.

4. Add power to your workout

There is nothing worse than being halfway through a workout, and finding you no longer have the energy to complete it.  Avoid this by eating a high-quality protein or carbohydrate thirty minutes to an hour before a workout.  This will give you energy that will last throughout your workout routine.

5. Reward yourself with a protein shake

After a vigorous workout, your muscles will be begging for nutrition to help repair themselves.  Do not ignore this request.  Give your body a high-quality protein shake that has at least forty grams of protein per serving, and do this within sixty minutes of completing your workout. (Again, avoid sugar and artificial additives and fillers.) Your body will thank you.

In summary, gaining muscle mass is not only for the elite bodybuilders.  Anyone can do it provided he is committed to following an effective workout routine, coupled with sensible nutrition and perseverance.


Thursday, October 9, 2014

Video: 15-Minute Beginner Weight Lifting Workout

This short workout is for those new to weight training, so it's not terribly strenuous, but will probably feel difficult if you are not used to lifting weights. It will work your arms, legs, back, shoulders, abs, and glutes.

You will need a pair of dumbells - not too heavy - about 5-10lbs for men, or 3-5lbs for women, and a mat if you would like one.

These are simple exercises designed to get your muscles heated up and start building strength. Each exercise is done for 30 seconds, and be sure to emphasize control and proper form throughout the exercises.

Grab some weights, and follow along!

15 Minute Beginner Weight Training - Easy Exercises - HASfit Beginners Workout Routine - Strength
Everyone has to start somewhere and this 15 minute...

Tuesday, October 7, 2014

Top 7 Tips for Beginner Weight Training for Men

These beginner weight training tips aren't for everyone. But if you are serious about losing weight and building lean muscle then stick with these tips to get where you want to be, strong and fit.

Top 7 Tips for Beginner Weight Training

Body Fat meter
Body Fat meter (Photo credit: Wikipedia)
1)  Set your goals.  Boring tip sure, but how do you know where you are going without goals?  Talk with your trainer or mentor about setting a goal that is both challenging and attainable.   Here's an example.  Your 6-week goal is to lose enough body fat to get down to 10%-12% body fat.  If your current body fat index is 20% this is a reasonable goal for a 6-week program. However, if above 25% body fat, you may want to set this initial goal to 15% body fat.  The idea is to create a challenge for you, but still be able to successfully reach your goal.

2) Keep your workout sessions to no more 60 minutes.  If your workout sessions are longer than an hour you are wasting time. Here's why.  After a 60 minute workout your fat burning hormones drop and the carbohydrate stores are depleted.  Without these two critical muscle building components you aren't building muscle, and could actually be losing it. This is a common mistake people new to weight training make.  If you train too hard and too long, your body doesn't recover, you don't make progress, and before you know it,  you feel as if you can't keep up the program.

3) Use a progressive training routine.  This means that that as you improve, you perform an extra repetition or add on a bit more weight compared to your previous set.  The overall goal is to ensure that you achieve continuous improvements in muscle tone and definition.

4) Minimize your rests between sets to 60-90 seconds.  This means you perform more work during your workout hour. Studies show that shorter rests keep your growth hormones in action.  Besides building muscles, the growth hormone is responsible for burning off fat.  A shortened rest interval means that your muscle cells retain more water.  This makes you look leaner and more toned.

5)  Vary your training. The popular PX90 workout is a perfect example of a training program that focuses on different parts of your body on a daily basis.  The program varies techniques, changing repetitions and set parameters, changing up the rest periods between sets and changing the focus of the workout.

A complete weight training workout can be perf...
A complete weight training workout can be performed with a pair of adjustable dumbbells and a set of weight disks (plates). (Photo credit: Wikipedia)
6) Keep your sets to 8-15 repetitions.  Performing 8-15 repetitions reduces the possibility of injury.  Repetition pumps blood into your muscles that nourish the muscle cells and help them recover and rebuild faster.  However, if you are building a routine for you calves or abs, then go for higher repetitions, and double this value.

7) Use free weight basic exercises. When you use machines you limit your body to a two-dimensional exercise.  The best exercises for each body part use barbells, dumbbells, dips, pull-ups and squats. Exercises like this work more muscles, and build a more balanced physique, as well as reducing the risk of injury.

Weight training is the number one way to sculpt your body. Beginner weight training should not be complicated.  Just set your goals and create routines that follow these guidelines.


Thursday, October 2, 2014

Video: 20-Minute High-Intensity Interval Fat Loss Workout

This week's workout is a short high-intensity interval cardio workout, which will get your body burning fat quickly, and boost your metabolism for extended calorie burn.

The workout consists of a 5-minute warm up, a 10-minute interval routine, and a 5-minute cool down, so you should be able to fit it into your busy schedule with no problem! Each exercise is only done for 20-30 seconds, with rest intervals in between, so your mind and your body don't get bored, and no equipment is necessary.

If you would like to add music, feel free to play music of your choice - as long as you can hear the instructions to make sure you are using proper form for best results and to minimize your chances of injury.

Now let's get moving and burn some fat!

HIIT Workout for Fat Loss - FitnessBlender.com's At Home HIIT Workout Program for Weight Loss
Find out how many calories this HIIT workout burns @ http://bit.ly/GRKyKY Lose 16-24 lbs in 8 weeks with our free videos - find out how @ http://bit.ly/13EdZ...


Tuesday, September 30, 2014

Diet Vs. Exercise: Which Helps You Lose More Weight?

Which is more effective in helping you lose weight, diet or exercise? Obviously, in the perfect world you would exercise regularly, develop a sensible and nutritious diet, get lots of sleep and drink lots of water. That would help effectively return your body to its ideal weight. But if you had to choose one or another, exercising or dieting, which is the most efficient and healthy way to lose weight?

The short answer here is that there is no short answer. You really should exercise frequently while also eating properly. Unfortunately, a study out of Ohio State University's College of Public Health indicates that when you spend time on one action or habit, that often creates less time for another activity. You are focusing all your time and energy on exercise so your diet suffers, or vice versa.

Body mass index. Graphics is made language ind...
Body mass index. (Photo credit: Wikipedia)
As it turns out, those that believe dieting will help you lose more weight than exercise generally have a lower body mass index (BMI). That information comes from a handful of studies published in Psychological Science. 1,200 participants in South Korea, China, France, Canada and the United States were asked what they believe the main factor is that keeps people overweight. Height, weight and other measurements were taken.

The shocking revelation was, people who believed fitness and exercise was a more important factor for weight loss than proper diet and nutrition actually had higher BMI numbers. They had more body fat. This is because your weight loss mentality impacts your food choices. If you believe exercise is more important than diet for losing weight, you don't pay as much attention to what you are eating and how much you are eating.

And if you believe that proper diet and nutrition removes more weight than exercise, you are more inclined to pay attention to what you put into your body. For instance, in one of the above referenced studies, the volunteers were offered unlimited chocolate. Time and again, those that believed staying active was the key to losing weight ate more than their diet-minded counterparts.

How can you use this revealing research to your advantage? Understand that exercise can definitely help you lose weight. But also remember that effective weight loss means putting the right things into your body in the first place. (See our main blog for lots of eye-opening articles where we reveal the truth about healthy eating - which the food industry does not want you to know!)

Cut back on fast foods, refined carbs, white flour, sugar and salt. Drink lots of water, which is often all your body requires when you think you are hungry. Consistently focus on creating a healthy diet, and find fun ways to exercise that you enjoy and can fit into your schedule, and your mental beliefs will help you reach your weight loss goals faster.


Thursday, September 25, 2014

Video: Absolute Hot Yoga Workout

This full-length hot yoga workout moves you through 50 yoga poses for an intense, full-body yoga workout. Hot, or Bikram yoga is typically performed in a heated room. This warms your muscles, detoxifies your body, and increases the flexibility and weight-loss benefits of yoga. If you do not have access to a heated room, you may also perform this workout at regular room temperature.

This fast-paced workout is performed using only a yoga mat, so no special equipment is needed. Detailed instruction is given along with the demonstration.

Get ready to sweat and let's work out!

Absolute Hot Yoga [official] - Full DVD Online!


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