Thursday, April 28, 2016

[Video] HIIT Interval Cardio Bodyweight Workout for Fast Fat Burning

This short but effective workout will help you burn fat fast with high-intensity interval cardio moves - no equipment required!

This workout uses bodyweight only, so you can do it anywhere. It includes a 5-minute warmup, followed by a 10 minute high-intensity interval training workout and a short cool-down session.

Each exercise is done for 20 seconds with 10 seconds of rest, and low-impact modifications are offered for those who need a slightly less intense workout, or who have joint problems.

Grab some water, and let's burn some fat!

Tuesday, April 26, 2016

[Infographic] How to Boost the Effectiveness of Your Workouts

Looking to get more exercise out of your day, and make the most of your workouts?

This helpful infographic shares 5 simple tips for boosting the effectiveness of your workouts, and getting more results out of your daily exercise.

Thursday, April 21, 2016

[Video] 10-Minute Low-Impact Workout for Seniors

Staying fit throughout your lifetime is, of course, important, but it gets even more important as you age. Falls caused by poor balance or lack of fitness are one of the leading causes of death and disability in the elderly. Staying in shape can prevent debilitating injury, so it is imperative that you stay physically active as you enter your senior years.

This short, low-impact workout is conducted by a physical therapist, and it's perfect for those who are looking for a gentle way to get some extra movement into your day.

Whether you are a senior or just at a very low fitness level and need a way to improve your physical activity levels in a safe way, this is a good one to try. It includes a light cardio segment, a balance exercise, and a strength training portion, plus stretching. The only equipment you need is a couple of light hand weights (or water bottles, canned goods, etc.), and something to hold onto like the back of a chair.

Tuesday, April 19, 2016

5 Fitness Tips to Help Seniors Get & Stay In Shape

You know you should exercise regularly, drink lots of water and eat nutritious foods. Those are 3 smart fitness tips everyone should live by. But if you're over the age of 60, there may be special concerns you should keep in mind when trying to stay fit.

If you are a senior, the following tips provide even more support for a fit and healthy lifestyle.

1. It's Never Too Late to Start
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Don't think that since you have lived a life of little exercise and physical activity, there is no need to start now. Just 15 minutes after you begin exercising, you benefit by the increased rate of healthy oxygen pumped throughout your body! Make exercise a regular part of your daily and weekly activities, and your health can improve quickly - no matter what your age.

2. Stop Comparing Yourself to Others

There are always going to be other people in better (and worse) shape than you. Comparing your level of fitness to someone else is pointless. You are an incredibly unique individual. What someone else can or cannot do has nothing to do with you. Continue to make strides with your physical fitness, keeping moving and active on a daily basis, and your efforts will pay off.

3. Don't Underestimate Yourself

The last 20 or 30 years research continues to show that what we thought about the inevitability of aging is not entirely true. The things that you can accomplish, physically, spiritually, emotionally and mentally, are not limited by your age. If you haven't exercised in a while, start slow, but don't underestimate what frequent physical activity, lots of rest, smart nutrition and hydration can accomplish in your life.

4. For Senior Citizens Who Used To Be Athletes – Accept That You Are Not That Young Anymore

You just learned that you may be able to do more physically than you ever thought possible as a senior citizen. This mindset can lead to incredible health rewards. On the other side of that coin are those individuals who overestimate their physical ability as seniors. If you used to be an athlete, or you were just very physically active as a youngster, don't overestimate your strength and endurance. You can lead a wonderfully healthy life as a senior, but be careful not to injure yourself by overestimating your physical abilities. Injury in the elderly is one of the leading causes of disability and can even lead to death.

5. Include Strength Training, Balance Exercises and Aerobics In Your Daily Routine

Balance exercises include yoga, Pilates and tai chi. Every year past 60, your chances of falling increase. That's why balance exercises are so important for seniors. However, as mentioned above, so is regular and moderately intense aerobic activity. Add strength training, like body weight training or lifting weights, and you have the perfect trifecta of senior exercising for a fit and healthy body – strength training, balance exercises and aerobics.

Thursday, April 14, 2016

[Video] Fun 6-Minute Workout for Parents & Kids

Running around playing with your kids is often great exercise, and there are so many fun activities you can do together without scheduling a formal "workout."  Riding bikes, or playing frisbee, tag, or catch are all great forms of exercise that are fun to do with your kids outdoors.

But sometimes you may be stuck inside on a cold or rainy day, and you may want to throw in a planned exercise session. This short workout is only 6 minutes long, and it can be done just about anywhere. All you need is a ball, and a mat or folded blanket.

It's so short neither you nor your kids will get bored, and it incorporates fun little touches like passing a ball, or high-fives, so it will make your exercise feel more like a game than a workout!

Bookmark this one for a rainy day, and get some exercise even when you're stuck indoors!

Tuesday, April 12, 2016

5 Great Fitness Tips for Busy Parents

Having kids often means a busy, hectic lifestyle. When your children are very small, it seems you are changing diapers every few minutes. When they are older, you are running them here and there, acting as their personal taxi service. At home and at work, children make for very little free time for parents.

Even so, you need to understand how important it is to stay physically active. The mental and physical rewards from regular exercise are many, and when you stay active you also set a healthy example for your children. Practice the following 5 fitness tips for busy parents, and you will always have time for health and wellness in your family.

1. Prioritize Physical Fitness

You must make exercise a priority, especially when you are busy all the time. As a parent, you are constantly "putting out fires" and dealing with problems that arise. That means that if you simply wait for spare time to appear, it may never happen. You have to prioritize being healthy, making it a part of your daily and weekly schedule.

2. When You Fail to Plan You Plan to Fail

If you have taken the mental step of prioritizing exercise in your busy life, good for you. Now you have to consciously make it a part of your family life. This includes planning physical activity for your kids as well. Don't just do this mentally. Write down a weekly and monthly exercise plan and stick to it.

3. Stop Thinking of Exercise Traditionally

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Any moderately intense to intense physical activity is a form of exercise. You don't have to head to the gym or health club to be benefiting from exercise. Carrying around a small child all day is definitely a form of exercise, as is spending 30 or 40 minutes running around outside with your kids enjoying their favorite playtime activities! Gardening, cleaning, and even cooking can provide moderate exercise as well. Try to find ways to incorporate more physical activity into your daily routine, rather than trying to carve out an extra hour somewhere to devote to just working out.

4. Spread out Your Efforts

How do you eat an elephant? One bite at a time. You don't need to experience long, drawn-out exercise sessions. Many noted health authorities recommend 2.5 to 3.0 hours of moderately intense aerobic activity each week. The rewards of exercise are cumulative, meaning you can enjoy that exercise in 10 workout sessions that are 15 minutes long each, or 5 sessions which are 30 minutes in duration. Check this blog often for inspiration - we post great weekly workouts that are often less than 20 minutes long!

5. Get Your Kids Involved

Why not schedule exercise activities the whole family can enjoy together? This ensures you get the workout you need, your children develop healthy exercise habits, and you strengthen your family bond, all at the same time!

Check back Thursday for a quick, fun workout that you can do with your kids...

Thursday, April 7, 2016

[Video] Back On Fire Back Sculpting Workout

When you're getting ready for swimsuit season, you may be focusing on working out your legs, butt, or core, but one area that is often overlooked is your back.

Not only does having a strong back help you to avoid injury and support you during all of your fun summer activities, but it also helps you look great in sexy swimwear or skimpy summer tops!

This short workout will work your shoulders, core, and entire back and butt area, to provide a toned and sculpted look from behind - all in less than 15 minutes.

All you need for this workout is a mat and a set of hand weights (or use water bottles or canned goods if you don't have weights).

Tuesday, April 5, 2016

Get Your Sexy Back...In Time for Swimsuit Season!

As you are getting ready for the summer swimsuit season, you are likely focusing a lot on your tummy, thighs, and butt to make sure you look great. Don't forget the importance of exercising and toning your back muscles, though. After all, your back is likely to get a lot more sun this summer as you bare more skin. Don't worry, however, because there are lots of exercises you can do to tone and strengthen your traps, lats, and back.

Exercising and strengthening the back does more than just help your back view look good. These exercises can help improve your overall posture and help you avoid injury when exercising as well as in your daily life. Try some of these targeted exercises.


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Traps, or the trapezius muscles, are best worked out with targeted exercises. These will target your back and the backs of your shoulders.

* Shrugs - Depending on your level of fitness, you can either use the resistance of your own body, resistance bands, dumbbells, or barbells to complete this exercise. The object is to simply shrug your shoulders, holding the shrug and then releasing carefully, with your arms off to your side. Holding weights or resistance bands helps to create more tension.

* Kettlebell Pulls - Stand with your legs wider than shoulder width apart, with a kettlebell of your chosen weight in front on you. Bend your knees to pick up the kettlebell with both hands, but then keep your legs mostly straight for the remainder of the exercise. Using both hands in the middle of your body, lift the kettlebell to belly button height, then down again.


Lats, or latissimus dorsi, are best worked out with exercises that involve putting your hands above your head and pulling down. Here are some examples of useful exercises for lats:

* Chin-Ups - Find or install a secure bar that can hold more than your body weight, for safety. Grab the bar with your hands out wider than shoulder width, hands facing away from you. Pull your body up until your chin is above the bar, then slowly let yourself back down.

* Pull-Downs - Using resistance bands or gym equipment, use resistance to pull the bar or bands from above you using both hands. Bring the bar or resistance band behind your head, and then return and repeat.

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To work out your entire back, you are better off focusing on doing multiple targeted exercises as well as full-back workouts. These will help trim fat off your back and tone and sculpt the muscles there to give you a great-looking back.

* Core Exercises - Many core exercises are great for your full body, including your abs and butt muscles. Core exercises are excellent for your back, and can help you increase strength and balance to be able to complete other more difficult workouts. Planks are an example of an easy home exercise that works out your entire body, including your back, very well.

* Lying Dumbbell Lifts - Using a bench, lie front down so that your arms are dangling. Grab your chosen weight of dumbbells with both hands. Lift the dumbbells out away from your body, so that your arms are spread out like flying, and then slowly return your arms back down and repeat.

These exercises will help you tone and strengthen your traps, lats, and overall back muscles. This will help you look great this summer when you dare to bare your back, and will help you look leaner and stronger overall. Remember that consistency is key, so repeat these exercises multiple times a week to keep those back muscles working and looking their best.