First of all, I want to thank all of you dear readers and followers who have visited us and followed along with our weekly workouts for all of these years! I appreciate you, and have been glad to share information on health and fitness that you found useful.
Secondly, we're not disappearing - we're just streamlining our blogs! From now on, you can find a quick, fun, and effective weekly workout every Wednesday over on our health blog at HolisticHealthWire.com. We will also continue to share new fun ways to exercise, plus important information that will help you to achieve a fitter, healthier, and trimmer body and achieve your fitness goals.
You can also find our "Workout Wednesday" workouts, as well as lots of other tips, strategies, and resources on how to live a healthier life by following us on Facebook.
Be sure to bookmark the link below, and visit us every Wednesday for your weekly workout!
Come Visit Our New Location At: www.HolisticHealthWire.com...
Tuesday, September 6, 2016
Thursday, September 1, 2016
[Video] 16-Minute Fat-Burning HIIT Workout
When it comes to burning fat, interval training is a great way to rev up your metabolism and burn more calories all day long. Because of the intensity of this kind of workout, you really don't need (or want) to spend a lot of time doing it. Short bursts of activity are best for melting off that stubborn fat, and most high-intensity interval training workouts only take 20 minutes or less.
This quick workout only takes 16 minutes, and incorporates both cardio and strength-building elements, meaning you'll get an intense full-body workout in under 20 minutes.
This workout includes a short warm-up and cool-down, and consists of 4 sets of 6 different exercises. Each exercise is done for 20 seconds, with 10 seconds of rest between each set.
Grab some water and a towel (this one is intense!) and let's get ready to burn some fat!
This quick workout only takes 16 minutes, and incorporates both cardio and strength-building elements, meaning you'll get an intense full-body workout in under 20 minutes.
This workout includes a short warm-up and cool-down, and consists of 4 sets of 6 different exercises. Each exercise is done for 20 seconds, with 10 seconds of rest between each set.
Grab some water and a towel (this one is intense!) and let's get ready to burn some fat!
Tuesday, August 30, 2016
12 Things You Should Never Do When Trying to Burn Fat
If you’re trying to lose weight, but you're really not seeing results in your fat burning regime, there are likely some things that you may be doing wrong. Exercising the right way to burn fat efficiently is important (see workouts on this blog for lots of ideas), but it is also important not to do the wrong things in the process.
Here are 12 things that can keep you from burning fat:
1. Not Eating Enough Calories – You should know how many calories you need to eat per day to maintain a certain weight. Choose to use your goal weight as your calorie range for best results. When you don't eat enough, your body may start slowing your metabolism to compensate, which is the opposite of what you want.
2. Eating Too Many Calories – Conversely, many people do not track their calories at all, and therefore they eat too many calories. Even if you eat only healthy foods, you can still eat too many calories and not burn fat.
3. Not Eating the Right Amount of Protein – You can both eat too little protein and too much protein. Shoot for about 20 to 30 percent of your daily calories to be healthy protein. Remember that you can get protein from vegetables, fruit, beans, legumes and nuts in addition to fish and meat.
4. Not Eating Enough Vegetables – Try filling half of your plate with vegetables at every meal. The great thing about veggies is that they are very low in calories so you can eat a high volume of them without breaking your calorie bank. Plus, they're filled with fiber, vitamins, and other healthy nutrients.
5. Not Eating Enough Fruit – The sugar in fruit is not bad for you - as long as you don't over-indulge. When you feel like eating a snack or something sweet and you have the calories to spare, eat fruit. It’ll give you energy plus vitamins and minerals.
6. Not Eating Enough Whole Grains – Don’t give up grains just because you’re trying to burn fat. Steel cut oats, quinoa, cracked wheat, and other whole grains can be good for you in measured serving sizes.
7. You Drink Your Calories – To burn the greatest amount of fat, don’t drink your calories. Avoid drinking juice, sweetened coffee or tea, and other calorie-laden drinks in favor of fresh filtered calorie-free water.
8. You Eat “Calorie Free” Fake Food – Don’t fool yourself into thinking you can drink diet soda, and use fake zero calorie sweeteners and still burn fat. These additives can not only be dangerous but studies also show that people who use them tend to be fatter, not thinner!
9. You Avoid Exercise Entirely – You can’t burn fat and be a couch potato. Even if you have health issues that keep you from doing very strenuous activities, you can still use walking, swimming, or other gentle activities to get you moving and burn calories.
10. You Don’t Do Enough Cardio – Cardio is essential to burning fat. If you have health issues that prevent you from doing hard enough cardio, you’ll need to eat fewer calories to make up for it. But you can also try breathing exercises that can increase your oxygen intake and help burn fat.
11. You Are Too Stressed Out – If you have a lot of stress in your life, it will manifest itself as added fat, usually on your belly. Try to find a way to a way to de-stress every day. Try yoga, meditation or even prayer to take you out of your worries and calm yourself.
12. You Don’t Get Enough Sleep – Most people need between 7 and 9 hours of sleep per night. It’s important that you schedule your life so that on most nights you can accomplish this task, because not doing so can affect your hormone levels and cause your fat burning to stall.
Knowing what not to do is as important as knowing what to do when it comes to burning fat and losing weight. Being healthy is about taking action to do more of the right things, and fewer of the wrong things every day!
Here are 12 things that can keep you from burning fat:
1. Not Eating Enough Calories – You should know how many calories you need to eat per day to maintain a certain weight. Choose to use your goal weight as your calorie range for best results. When you don't eat enough, your body may start slowing your metabolism to compensate, which is the opposite of what you want.
2. Eating Too Many Calories – Conversely, many people do not track their calories at all, and therefore they eat too many calories. Even if you eat only healthy foods, you can still eat too many calories and not burn fat.
3. Not Eating the Right Amount of Protein – You can both eat too little protein and too much protein. Shoot for about 20 to 30 percent of your daily calories to be healthy protein. Remember that you can get protein from vegetables, fruit, beans, legumes and nuts in addition to fish and meat.
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| (Photo credit: Wikipedia) |
5. Not Eating Enough Fruit – The sugar in fruit is not bad for you - as long as you don't over-indulge. When you feel like eating a snack or something sweet and you have the calories to spare, eat fruit. It’ll give you energy plus vitamins and minerals.
6. Not Eating Enough Whole Grains – Don’t give up grains just because you’re trying to burn fat. Steel cut oats, quinoa, cracked wheat, and other whole grains can be good for you in measured serving sizes.
7. You Drink Your Calories – To burn the greatest amount of fat, don’t drink your calories. Avoid drinking juice, sweetened coffee or tea, and other calorie-laden drinks in favor of fresh filtered calorie-free water.
8. You Eat “Calorie Free” Fake Food – Don’t fool yourself into thinking you can drink diet soda, and use fake zero calorie sweeteners and still burn fat. These additives can not only be dangerous but studies also show that people who use them tend to be fatter, not thinner!
9. You Avoid Exercise Entirely – You can’t burn fat and be a couch potato. Even if you have health issues that keep you from doing very strenuous activities, you can still use walking, swimming, or other gentle activities to get you moving and burn calories.
10. You Don’t Do Enough Cardio – Cardio is essential to burning fat. If you have health issues that prevent you from doing hard enough cardio, you’ll need to eat fewer calories to make up for it. But you can also try breathing exercises that can increase your oxygen intake and help burn fat.
11. You Are Too Stressed Out – If you have a lot of stress in your life, it will manifest itself as added fat, usually on your belly. Try to find a way to a way to de-stress every day. Try yoga, meditation or even prayer to take you out of your worries and calm yourself.
12. You Don’t Get Enough Sleep – Most people need between 7 and 9 hours of sleep per night. It’s important that you schedule your life so that on most nights you can accomplish this task, because not doing so can affect your hormone levels and cause your fat burning to stall.
Knowing what not to do is as important as knowing what to do when it comes to burning fat and losing weight. Being healthy is about taking action to do more of the right things, and fewer of the wrong things every day!
Thursday, August 25, 2016
[Video] 10-Minute Fat Burning Bodyweight Workout
As we discussed on Tuesday, there is a clear difference between weight loss and fat loss. What we're all really looking to do is lose fat, and this quick workout will help you do just that. It's short, simple, and requires no equipment, so you can do it anywhere, and fit it into your busy schedule - even if you're traveling.
This simple workout consists of just 5 exercises which will strengthen and tone your entire body, while also providing cardio to help burn off that stubborn fat. Each exercise is done for 30 seconds, with at least 30 seconds of rest between sets. You will do 3 rounds of the exercises, so go ahead and follow along slowly with the demo the first time, to make sure you are doing the exercises properly, then pick up the pace and follow along for this quick fat-burning workout.
This simple workout consists of just 5 exercises which will strengthen and tone your entire body, while also providing cardio to help burn off that stubborn fat. Each exercise is done for 30 seconds, with at least 30 seconds of rest between sets. You will do 3 rounds of the exercises, so go ahead and follow along slowly with the demo the first time, to make sure you are doing the exercises properly, then pick up the pace and follow along for this quick fat-burning workout.
Tuesday, August 23, 2016
What Is the Difference Between Losing Weight & Losing Fat?
When most people say they want to lose weight, they really mean they want to reduce their body fat. If they really wanted to lose weight per se, their goal would be to reduce the weight of their bones, muscles, organs along with body fat … most likely not their real goal - or it should not be! Most of us want to preserve all but the body fat part.
So in reality, you want to reduce the amount of body fat you are carrying, but how much is healthy? If you are male, then you want your body fat to be around 10%; 15% for females.
Why the Scale is Your Worst Enemy
If you are trying to lose body fat, weighing yourself every day is frustrating at best. Because the scale measures your total weight, it can fluctuate up or down every time you get on the scale.
When you first started to eat fewer calories, you probably showed a significant drop in numbers on the scale. But because carbs bind to water, lowering your carb intake reduced the amount of water in your body, so the real loss was not body fat, but water loss – the water had fewer carbs to attach to. If you start eating more carbs again, your weight will go up proportionately due to water hanging onto the additional carbs.
As a matter-of-fact, you can lose body fat, gain muscle and your number on the scale can remain the same, even though you now look better. Why? Because a pound of muscle takes up less space than a pound of fat therefore your profile is much slimmer even though you weigh the same.
Measuring Body Fat
The only real way to measure body fat loss accurately at home is by measuring your girth in the same places each time with a pair of body fat calipers – the neck, chest, arms, waist and thighs. Your waist measurement should go down, but the rest of your measurements should go up.
Train for Success
The best overall workout strategy is a mix of cardio and strength training. Cardio burns more calories and thus speeds up fat loss, but it alone is not enough; without strength training, you’ll end up losing muscle. Through strength training, you’ll tone the muscle you have and build more. And because more muscle means you’ll burn more calories throughout the day, developing muscle mass is the key to long-term weight management.
Most likely your real goal of “losing weight” is to lose body fat and build muscle. Be sure to check back for our weekly workouts every Thursday to help you accomplish these goals!
So in reality, you want to reduce the amount of body fat you are carrying, but how much is healthy? If you are male, then you want your body fat to be around 10%; 15% for females.
Why the Scale is Your Worst Enemy
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| (Photo credit: Wikipedia) |
When you first started to eat fewer calories, you probably showed a significant drop in numbers on the scale. But because carbs bind to water, lowering your carb intake reduced the amount of water in your body, so the real loss was not body fat, but water loss – the water had fewer carbs to attach to. If you start eating more carbs again, your weight will go up proportionately due to water hanging onto the additional carbs.
As a matter-of-fact, you can lose body fat, gain muscle and your number on the scale can remain the same, even though you now look better. Why? Because a pound of muscle takes up less space than a pound of fat therefore your profile is much slimmer even though you weigh the same.
Measuring Body Fat
The only real way to measure body fat loss accurately at home is by measuring your girth in the same places each time with a pair of body fat calipers – the neck, chest, arms, waist and thighs. Your waist measurement should go down, but the rest of your measurements should go up.
Train for Success
The best overall workout strategy is a mix of cardio and strength training. Cardio burns more calories and thus speeds up fat loss, but it alone is not enough; without strength training, you’ll end up losing muscle. Through strength training, you’ll tone the muscle you have and build more. And because more muscle means you’ll burn more calories throughout the day, developing muscle mass is the key to long-term weight management.
Most likely your real goal of “losing weight” is to lose body fat and build muscle. Be sure to check back for our weekly workouts every Thursday to help you accomplish these goals!
Thursday, August 18, 2016
[Video] 5 Great Pool Exercises to Stay In Shape All Summer
This time of year it can sometimes feel too hot to work out, but if you get your exercise in the pool you can stay cool and still burn calories and lose fat!
Swimming is great exercise, but you can do a lot of other exercises in the pool as well. Transitioning exercise from dry land to water increases resistance, meaning you're working harder without even realizing it!
This short video shares 5 fun pool exercises that you can do in the water this summer to boost your fitness and help you achieve your weight loss goals. From legs, to upper body, to cardio, these exercises will work your entire body, all while enjoying the water and the beautiful summer weather.
Check it out here, and try these next time you're at the pool and want to get a quick workout in!
Swimming is great exercise, but you can do a lot of other exercises in the pool as well. Transitioning exercise from dry land to water increases resistance, meaning you're working harder without even realizing it!
This short video shares 5 fun pool exercises that you can do in the water this summer to boost your fitness and help you achieve your weight loss goals. From legs, to upper body, to cardio, these exercises will work your entire body, all while enjoying the water and the beautiful summer weather.
Check it out here, and try these next time you're at the pool and want to get a quick workout in!
Tuesday, August 16, 2016
3 Top Benefits of Swimming for Fitness
Swimming is one of those exercises that's hard to hate, since it’s gentle and yet fun at the same time! Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? There are many fitness benefits that one can get from swimming. If you're not convinced, here are 3 reasons why:
1. Swimming Is Great Cardio
Swimming requires a lot of energy and burns a lot of calories thanks to the fact that, when you swim, you need to move your whole body instead of just your legs or your arms. Swimming works your body and heart the same way any cardio workout, such as dancing or running would. So if you take up swimming for fitness, you will work your heart and boost your metabolism at the same time. To get the most out of swimming, it’s best to carry out interval training where you do high-intensity sprint swimming alternated with easier workouts. This way you’ll push your body hard - but not too hard, and boost your metabolism for a longer period of time.
2. Swimming Is Great For Strength Training
Not only is swimming good for a cardio workout, swimming challenges muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder - just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes since the water resistance provides a good workout without adding stress to the injured body parts.
3. Swimming Is Great For Everybody!
The great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming as the water provides support and cushioning so that they can stay fit without worrying about injuring their back or joints. It’s also a great activity for you to do with your family: you can have fun together and stay healthy at the same time! If you bring little kids along to the pool or beach, though, be sure to always keep an eye on them to prevent any accidents.
1. Swimming Is Great Cardio
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| (Image courtesy of arztsamui at FreeDigitalPhotos.net.) |
2. Swimming Is Great For Strength Training
Not only is swimming good for a cardio workout, swimming challenges muscles all over your body and is great for increasing overall body strength. The water resistance you face while swimming forces your muscles to work harder - just like traditional forms of strength training. You’ll be able to gain some muscle and tone up your body at the same time. Swimming is also widely used as therapy to strengthen injured muscles in athletes since the water resistance provides a good workout without adding stress to the injured body parts.
3. Swimming Is Great For Everybody!
The great thing about swimming is that everybody can do it and enjoy it. It's suitable for every age group and fitness level; you can decide how hard to push yourself when you swim. Elderly people can benefit from swimming as the water provides support and cushioning so that they can stay fit without worrying about injuring their back or joints. It’s also a great activity for you to do with your family: you can have fun together and stay healthy at the same time! If you bring little kids along to the pool or beach, though, be sure to always keep an eye on them to prevent any accidents.
Thursday, August 11, 2016
[Video] 9-Minute Morning Wake Up Workout
Start off your morning the right way with this gentle workout which gets you moving and helps you wake up and get ready for the day!
Some research has found that working out in the morning can boost your energy, improve your mood, and increase productivity throughout your entire day.
This workout uses Pilates principles to improve flexibility, get your blood moving, and warm up your muscles in preparation for your day. (You can also use this short workout as a cool down session after a more strenuous workout.)
If you have trouble getting out of bed in the morning, start with this flowing and energizing workout, and see what a difference it makes in your day!
Some research has found that working out in the morning can boost your energy, improve your mood, and increase productivity throughout your entire day.
This workout uses Pilates principles to improve flexibility, get your blood moving, and warm up your muscles in preparation for your day. (You can also use this short workout as a cool down session after a more strenuous workout.)
If you have trouble getting out of bed in the morning, start with this flowing and energizing workout, and see what a difference it makes in your day!
Tuesday, August 9, 2016
Does Exercising In The Morning Make You More Productive?
It is no big secret that exercise, proper nutrition, getting plenty of rest and drinking lots of water throughout the day is a proven recipe for health. Regarding exercise, is there a particular time of day when working out or staying physically active will deliver greater rewards? The answer to that question seems to be "yes", and the time you should be exercising is in the morning (which is why we usually post our weekly workouts on Thursday morning).
When you are productive in any area of your life, you enjoy less stress and anxiety, more happiness and a sense of fulfillment, and more success. To boost your productivity, get active more often. Jogging, taking a walk, lifting weights, cycling, and performing yoga or Pilates will give you more energy than if you are sedentary, which will naturally lead to better productivity. When you schedule that exercise in the morning, you supercharge that productivity.
Here's how it works.
Exercise in the morning means fewer scheduling conflicts. You never miss a workout when you wake up early, and you don't have to push other responsibilities aside to make sure you get a workout in. This means after your morning workout, your entire day can be focused on productively knocking out your to-do list and daily responsibilities.
Waking up is hard for a lot of people. You're one of them if you're sluggishly getting through the morning and heading to work without much energy. Exercise fires up your endorphins and cranks up your energy levels. Enjoying even just 20 minutes of physical activity in the morning can lead to energy reserves to fuel a productive day.
Early-morning fitness means a spike in your metabolism. So when you have a mid-morning snack and lunch while you are working throughout the day, you effectively burn more calories. This means you're less likely to suffer a mid-afternoon energy crash. Moderately intense to intense physical activity also wakes up your brain. So you start the day with a clear head, improving your chances of keeping ahead of your workload and responsibilities all day long.
As far as motivation goes, getting your workout in early gives you a boost of self-esteem. You have barely begun your day, and you have already accomplished something important. Success can build upon itself. The feel-good hormones that exercise releases make you feel good about yourself for exercising in the morning, a time when it may be tough to think about physical activity. This successful early-morning achievement develops the proper mindset to attack subsequent goals and commitments with a lot of productive energy and positive feelings.
Be sure to check back here each Thursday morning for a free workout to get your motivated and start your day off on the right foot!
When you are productive in any area of your life, you enjoy less stress and anxiety, more happiness and a sense of fulfillment, and more success. To boost your productivity, get active more often. Jogging, taking a walk, lifting weights, cycling, and performing yoga or Pilates will give you more energy than if you are sedentary, which will naturally lead to better productivity. When you schedule that exercise in the morning, you supercharge that productivity.
Here's how it works.
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| (Image courtesy of nenetus at FreeDigitalPhotos.net.) |
Waking up is hard for a lot of people. You're one of them if you're sluggishly getting through the morning and heading to work without much energy. Exercise fires up your endorphins and cranks up your energy levels. Enjoying even just 20 minutes of physical activity in the morning can lead to energy reserves to fuel a productive day.
Early-morning fitness means a spike in your metabolism. So when you have a mid-morning snack and lunch while you are working throughout the day, you effectively burn more calories. This means you're less likely to suffer a mid-afternoon energy crash. Moderately intense to intense physical activity also wakes up your brain. So you start the day with a clear head, improving your chances of keeping ahead of your workload and responsibilities all day long.
As far as motivation goes, getting your workout in early gives you a boost of self-esteem. You have barely begun your day, and you have already accomplished something important. Success can build upon itself. The feel-good hormones that exercise releases make you feel good about yourself for exercising in the morning, a time when it may be tough to think about physical activity. This successful early-morning achievement develops the proper mindset to attack subsequent goals and commitments with a lot of productive energy and positive feelings.
Be sure to check back here each Thursday morning for a free workout to get your motivated and start your day off on the right foot!
Thursday, August 4, 2016
[Video] Cool Down & Stretch Routine
As we discussed on Tuesday, flexibility and stretching are an important part of your fitness routine - or at least, they should be!
Stretching after a workout can help prevent soreness, cool down your muscles, and finish off your workout on the right foot.
This stretch routine can also be done anytime you are feeling tight and need to improve your flexibility. If you're feeling extra tired and can't handle a strenuous workout, why not do this one instead? It will help to relax you, relieve stress, and improve flexibility and posture.
These are active stretches, so you will be moving fluidly from one movement into another at a slow pace to help your muscles relax and lengthen. You will do 8 repetitions of 9 different flexibility exercises.
No equipment is required, though you may want a yoga mat for some of the exercises.
Stretching after a workout can help prevent soreness, cool down your muscles, and finish off your workout on the right foot.
This stretch routine can also be done anytime you are feeling tight and need to improve your flexibility. If you're feeling extra tired and can't handle a strenuous workout, why not do this one instead? It will help to relax you, relieve stress, and improve flexibility and posture.
These are active stretches, so you will be moving fluidly from one movement into another at a slow pace to help your muscles relax and lengthen. You will do 8 repetitions of 9 different flexibility exercises.
No equipment is required, though you may want a yoga mat for some of the exercises.
Tuesday, August 2, 2016
4 Exercises to Increase Your Flexibility
Many people practice both cardio and strength training routines as part of their fitness plan, but fail to include exercises that would increase their flexibility. Not only does being more flexible benefit you in the gym by lessening your risk of an injury and increasing joint range of motion, it also helps you in your daily life, such as allowing you to easily bend over and tie your shoes.
Stretching is one of the best ways to get back or increase flexibility. There are two types of stretching – static and dynamic. Your fitness routine will generally dictate when each type is performed. Generally speaking, static exercises are done after a workout as a cool down, where dynamic exercises are done after a warm-up but before a workout to get you loosened up. With either type of stretching, you don’t want to stretch cold muscles, as this can lead to an injury.
Static Stretches
In this type of stretching, a muscle is slowly stretched and then held in the stretched position for several seconds before relaxing. If done properly, there is a low risk of injury, making it one of the safest forms of stretching.
A popular upper body muscle group to stretch is the shoulder. To perform the shoulder stretch seated or standing:
Dynamic stretching is stretching while in motion. The muscles that will be used in the upcoming workout are stretched, but are not held in the stretched position as they would be with static stretching.
One great stretching exercise for the lower body is forward lunges. To start:
To increase the flexibility in your back, do some side bends:
Check back Thursday for a great stretching routine to try!
Stretching is one of the best ways to get back or increase flexibility. There are two types of stretching – static and dynamic. Your fitness routine will generally dictate when each type is performed. Generally speaking, static exercises are done after a workout as a cool down, where dynamic exercises are done after a warm-up but before a workout to get you loosened up. With either type of stretching, you don’t want to stretch cold muscles, as this can lead to an injury.
Static Stretches
In this type of stretching, a muscle is slowly stretched and then held in the stretched position for several seconds before relaxing. If done properly, there is a low risk of injury, making it one of the safest forms of stretching.
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| (Image courtesy of Ambro at FreeDigitalPhotos.net.) |
- Hold your right arm parallel with the ground and across the front of your chest.
- With your left arm grab your right arm just above the elbow and pull the stretched arm.
- Pull gently until you just start to feel the stretch.
- Hold for 30 seconds and then release.
- Repeat with the other arm.
- With the soles of your feet together, grasp your ankles and pull both of your feet towards your body; allow your knees to come up and out to the side.
- While still grasping your ankles, gently push your knees down towards the floor.
- You will feel the stretch along the inside of your thighs and groin.
- Hold for 30 seconds.
Dynamic stretching is stretching while in motion. The muscles that will be used in the upcoming workout are stretched, but are not held in the stretched position as they would be with static stretching.
One great stretching exercise for the lower body is forward lunges. To start:
- Keep your upper body straight, shoulders back and look straight forward.
- Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Ensure your front knee is centered over your ankle; your other knee should not touch the floor.
- Push back with your front leg to the starting position.
- Do 5 to 10 repetitions and then switch legs.
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| (Image courtesy of marin at FreeDigitalPhotos.net.) |
- Stand with your feet shoulder-width apart and arms straight in the air.
- Without moving your lower body, slowly alternate bending laterally to your left, back up and to the right as far as possible.
- Do 5 to 20 repetitions in each direction.
Check back Thursday for a great stretching routine to try!
Thursday, July 28, 2016
[Video] Outdoor Workout - No Equipment Required
Walking, jogging, or running are all great ways to work out outdoors, but there are plenty of other exercises you can do outside as well. If you have access to a playground or park, you can often use equipment there (benches, monkey bars, etc.) as workout equipment - use it as your own outdoor gym!
But if not, there are lots of other things you can do without any equipment at all. Yoga and Tai Chi are great relaxing workouts to do in the great outdoors.
Or you can do a number of free form exercises like those in the video below, including lunges, pushups, and more.
This workout does include a short warmup and cool down, and requires no equipment at all, so you really can do it anywhere - even on the beach during summer vacation - so you have no excuse not to work out!
But if not, there are lots of other things you can do without any equipment at all. Yoga and Tai Chi are great relaxing workouts to do in the great outdoors.
Or you can do a number of free form exercises like those in the video below, including lunges, pushups, and more.
This workout does include a short warmup and cool down, and requires no equipment at all, so you really can do it anywhere - even on the beach during summer vacation - so you have no excuse not to work out!
Tuesday, July 26, 2016
Why You Should Consider Exercising Outdoors
Exercising outdoors brings with it a whole host of advantages, along with some disadvantages. Depending on where you live, exercising outdoors may not be an option during some parts of the year. In the Northern Plains and Northeast of the United States, you have bitter cold and snow in the winter that prevents you from exercising outdoors. In the desert Southwest, the extreme heat in the summer has the same effect.
However if you walk or run, you’ll get a better workout if you exercise outside because:
While the first three are physical advantages, the last one is psychological. Virtually every study performed has shown that those who exercise outside scored higher on tests that measured vitality, enthusiasm, pleasure and self-esteem and lower on tension, depression and fatigue after walking outside when compared to groups walking indoors. Plus on a sunny day, you get your Vitamin D!
Known as the sunshine vitamin, health benefits derived from getting Vitamin D naturally include:
You can exercise anywhere. There are very few places where you can’t walk or run, making it the almost perfect exercise when traveling for business or pleasure. Just be sure to pack a pair of walking, running or cross trainer shoes and your workout clothes.
With the availability of sidewalk, trails and paths, plus the obvious health benefits and savings, you have no excuse to not exercise outside. Just lace up your shoes and get going!
However if you walk or run, you’ll get a better workout if you exercise outside because:
- Your ankles flex differently due to the varied surface, so you use more and different muscles.
- You use different muscles going downhill, something you can’t do on a treadmill.
- You’ll burn more calories due to air resistance. Expect a 2% to 10% increase in the amount of effort expended.
- Your frame of mind will be better.
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| Image courtesy of nenetus at FreeDigitalPhotos.net. |
Known as the sunshine vitamin, health benefits derived from getting Vitamin D naturally include:
- Preventing cancer – recent research suggests Vitamin D slows the growth and progression of cancer cells.
- Reducing hormonal problems – Vitamin D influences how certain hormones, such as insulin, rennin, serotonin and estrogen react thus improving blood pressure, diabetes, depression and sleep, while reducing the risk of heart disease and stroke.
- Combating obesity – Vitamin D deficiency can interfere with the hormone leptin, which is what tells the brain you are full and should stop eating. People deficient in Vitamin D are twice as likely to be overweight.
- Reducing inflammation – Vitamin D strengthens your autoimmune system, thus reducing the risk of the body attacking itself as it does with diseases such as multiple sclerosis and rheumatoid arthritis.
You can exercise anywhere. There are very few places where you can’t walk or run, making it the almost perfect exercise when traveling for business or pleasure. Just be sure to pack a pair of walking, running or cross trainer shoes and your workout clothes.
With the availability of sidewalk, trails and paths, plus the obvious health benefits and savings, you have no excuse to not exercise outside. Just lace up your shoes and get going!
Thursday, July 21, 2016
[Video] Plateau-Busting Strength Training Workout
This tough, intense workout is designed for those who have hit a fitness plateau, and need some help busting through it to their next level of fitness. This is a challenging workout, so be sure you are in good enough shape to attempt it!
You will need to add a warmup and cool down on your own, and you will need some equipment for this workout, although it doesn't have to be expensive. You will need some hand weights or kettle bells of different weight levels, an equalizer, bars or a couple of sturdy chairs, and a step.
The format of this workout is a little bit different, as you will always be one exercise behind the instructor. Each exercise is done for 40 seconds, with 10 seconds in between, for just 12 minutes total - but you sure will feel like you worked out for an hour!
Now, let's bust that plateau!
You will need to add a warmup and cool down on your own, and you will need some equipment for this workout, although it doesn't have to be expensive. You will need some hand weights or kettle bells of different weight levels, an equalizer, bars or a couple of sturdy chairs, and a step.
The format of this workout is a little bit different, as you will always be one exercise behind the instructor. Each exercise is done for 40 seconds, with 10 seconds in between, for just 12 minutes total - but you sure will feel like you worked out for an hour!
Now, let's bust that plateau!
Tuesday, July 19, 2016
6 Subtle Signs That Your Fitness Is Improving
Sometimes it can be tough to stay motivated and on track with your workout plans. You see the perfect bodies at the gym. In the checkout line at the supermarket the fitness magazines show impossibly toned and ripped cover men and women. You look in the mirror and don't see much, if any, results of all your hard work. So it's understandable if once in a while you think about throwing in the towel and giving up on getting in shape.
But guess what?
You may be stronger and more fit than you think! Changes taking place inside you may be paying off your exercise efforts. The outward results might just be subtle, instead of noticeable.
Did you know that when you hit a "plateau" in your fitness efforts, your body is actually resetting itself to a new, fitter version of "normal"? If you just push through it and keep going, you will begin seeing improvements soon!
The following are not-so-obvious signs that your workouts are working, and that visual proof of a stronger, leaner, fitter you is just around the corner!
1. You Are Sleeping Better
Weird, huh? Most people do not connect better sleep habits with being fit. The truth is when you build muscle and burn fat, you sleep better. So if your sleep has improved, you are probably on the right physical fitness track.
2. You Don't Need Your Usual Cup(s) of Coffee in the Morning
This is connected to the healthy sleep cycle that fitness creates. When you work out during the day, your body repairs at night. You sleep better and wake refreshed, not always needing the usual amount of morning java.
3. You Can Stand without Having to Shift Your Weight
Here's an interesting one... Can you stand through a short meeting without switching your weight from one foot to the other? Do you effortlessly stand in line at the grocer or DMV? These are subtle signs that you have improved your functional strength and flexibility.
4. You Can Keep up With Your Kids
Kids seem to have endless energy. A lot of parents start exercising to be able to spend more time with their children. If you notice you can keep up with your kids better than before, that's a sign your hard work is paying off.
5. Your Friends Notice Health Improvements
"Have you been working out?" When you hear this, it means the improvements are noticeable. You stand a little taller. Your posture improves, along with your self-confidence. You walk with a lighter step. You may not notice gradual but positive changes that come as a result of exercising, but your friends, family and co-workers will let you know.
6. You Find That You Are Mentally Sharper
Exercise fires off "feel good" endorphins and other chemicals in your brain. Physical exertion also makes your mind clearer and more focused. Have you noticed you are mentally more capable than usual? Exercise could be the cause.
If you're noticing any of the above signs, this means you're on the right track! Don't give up! Stick with your fitness plan, and you will soon be seeing more obvious results of all your hard work.
But guess what?
 |
| (Image courtesy of nenetus at FreeDigitalPhotos.net.) |
You may be stronger and more fit than you think! Changes taking place inside you may be paying off your exercise efforts. The outward results might just be subtle, instead of noticeable.
Did you know that when you hit a "plateau" in your fitness efforts, your body is actually resetting itself to a new, fitter version of "normal"? If you just push through it and keep going, you will begin seeing improvements soon!
The following are not-so-obvious signs that your workouts are working, and that visual proof of a stronger, leaner, fitter you is just around the corner!
1. You Are Sleeping Better
Weird, huh? Most people do not connect better sleep habits with being fit. The truth is when you build muscle and burn fat, you sleep better. So if your sleep has improved, you are probably on the right physical fitness track.
2. You Don't Need Your Usual Cup(s) of Coffee in the Morning
This is connected to the healthy sleep cycle that fitness creates. When you work out during the day, your body repairs at night. You sleep better and wake refreshed, not always needing the usual amount of morning java.
3. You Can Stand without Having to Shift Your Weight
Here's an interesting one... Can you stand through a short meeting without switching your weight from one foot to the other? Do you effortlessly stand in line at the grocer or DMV? These are subtle signs that you have improved your functional strength and flexibility.
4. You Can Keep up With Your Kids
Kids seem to have endless energy. A lot of parents start exercising to be able to spend more time with their children. If you notice you can keep up with your kids better than before, that's a sign your hard work is paying off.
5. Your Friends Notice Health Improvements
"Have you been working out?" When you hear this, it means the improvements are noticeable. You stand a little taller. Your posture improves, along with your self-confidence. You walk with a lighter step. You may not notice gradual but positive changes that come as a result of exercising, but your friends, family and co-workers will let you know.
6. You Find That You Are Mentally Sharper
Exercise fires off "feel good" endorphins and other chemicals in your brain. Physical exertion also makes your mind clearer and more focused. Have you noticed you are mentally more capable than usual? Exercise could be the cause.
If you're noticing any of the above signs, this means you're on the right track! Don't give up! Stick with your fitness plan, and you will soon be seeing more obvious results of all your hard work.
Thursday, July 14, 2016
[Video] Fun Family Workout With Little Kids
These workout ideas are great for families with little kids - the kids will have a ton of fun crawling, running, jumping, and balancing, while you get a great workout!
It doesn't need to take long - just a few simple exercises will have you burning when you add the weight of the kids to the equation, as shown in this video. This mom and dad do a great job of showing how fun it can be to get fit while enjoying your kids!
It's also a great way to set a good example for your kids by teaching them that exercise can be fun and enjoyable.
If you're a busy parent with small children, you will definitely want to check this one out!
It doesn't need to take long - just a few simple exercises will have you burning when you add the weight of the kids to the equation, as shown in this video. This mom and dad do a great job of showing how fun it can be to get fit while enjoying your kids!
It's also a great way to set a good example for your kids by teaching them that exercise can be fun and enjoyable.
If you're a busy parent with small children, you will definitely want to check this one out!
Tuesday, July 12, 2016
How to Achieve Physical Fitness for the Whole Family
When your entire family is working together towards a common goal, no matter what it is, your chance of success improves dramatically. The old joke asks, "How do you eat an elephant?" The answer is, "One bite at a time." When your family is also focused on helping you eat the elephant, a seemingly impossible task gets accomplished in a much shorter time.
While eating an elephant is certainly an unenviable and impossible sounding chore, it is often times just as difficult for a family in today's society to remain active, stay fit and keep healthy. Processed and fast foods are everywhere, teens and adults are more sedentary than at any other time in humankind's history, and mobile Internet technology has everyone's face stuck in a smartphone or PC display.
That is why it is more important than ever to take certain proven steps towards becoming a more physically fit family. And actually, in many ways, the family dynamic can make physical fitness and better health easier to achieve as a team than it is on the individual level. Children are already conditioned to receiving direction from their parents, and parents are consistently and consciously striving to set the best example. This creates some easy-to-follow steps towards family physical fitness which will increase your overall chance of success.
Assign a Coach
All teams need a coach or manager who leads the actions of the group. Someone in your family needs to direct the physical fitness activities of your "team". This works most effectively when it is mom or dad, and remember that the coach should set realistic but challenging goals. The family fitness coach should hand out schedules, provide input and motivation, and then follow-up on performances.
Schedule Family Fitness Outings
The different ages and fitness levels of your family members will dictate that not everyone can lift the same weight, run the same distance or swim the same length. However, team activities like hiking are excellent for overall body health, hiking is doable by everyone, and it also allows the family to bond. Schedule family fitness outings which get you and your children away from computers and fast food, and you will find your family growing closer together while also becoming more physically fit.
Incorporate Nutrition As Well As Exercise
It is well known that exercise and nutrition form the two most important components for physical fitness and health. Exercise is great, and as little as 30 minutes per day can deliver a significant health benefit. But correct diet and nutrition is important as well, meaning more fruits and vegetables, less fried and fast foods, more preparing your own meals and enjoying them as a family, and less artificial drinks and sodas.
Hold An Accountability & Rewards Night
To help achieve your family's physical fitness goals, schedule one night a week where all members of the family enjoy a "rewards meal", openly discuss their successes and failures of the previous week, and motivate each other for the week to come.
Especially with the children in a family, hard work delivering an enjoyable reward like pizza night and positive affirmations from other family members will go a long way to guaranteeing compliance in future fitness activities.
These are just a few of the simple and inexpensive ways even the busiest family can create a physical fitness attitude that is looked upon positively by all family members.
Try to schedule exercising and workouts at the same time and on the same days whenever you can, to instill a sense of order and repetition. Always reward yourself, your spouse and your children with positive input when it is earned, remember that everyone falls and stumbles from time to time, and the chance of success for your family's physical fitness plan will improve dramatically.
While eating an elephant is certainly an unenviable and impossible sounding chore, it is often times just as difficult for a family in today's society to remain active, stay fit and keep healthy. Processed and fast foods are everywhere, teens and adults are more sedentary than at any other time in humankind's history, and mobile Internet technology has everyone's face stuck in a smartphone or PC display.
That is why it is more important than ever to take certain proven steps towards becoming a more physically fit family. And actually, in many ways, the family dynamic can make physical fitness and better health easier to achieve as a team than it is on the individual level. Children are already conditioned to receiving direction from their parents, and parents are consistently and consciously striving to set the best example. This creates some easy-to-follow steps towards family physical fitness which will increase your overall chance of success.
Assign a Coach
All teams need a coach or manager who leads the actions of the group. Someone in your family needs to direct the physical fitness activities of your "team". This works most effectively when it is mom or dad, and remember that the coach should set realistic but challenging goals. The family fitness coach should hand out schedules, provide input and motivation, and then follow-up on performances.
Schedule Family Fitness Outings
 |
| (Image courtesy of nenetus at FreeDigitalPhotos.net.) |
Incorporate Nutrition As Well As Exercise
It is well known that exercise and nutrition form the two most important components for physical fitness and health. Exercise is great, and as little as 30 minutes per day can deliver a significant health benefit. But correct diet and nutrition is important as well, meaning more fruits and vegetables, less fried and fast foods, more preparing your own meals and enjoying them as a family, and less artificial drinks and sodas.
Hold An Accountability & Rewards Night
To help achieve your family's physical fitness goals, schedule one night a week where all members of the family enjoy a "rewards meal", openly discuss their successes and failures of the previous week, and motivate each other for the week to come.
Especially with the children in a family, hard work delivering an enjoyable reward like pizza night and positive affirmations from other family members will go a long way to guaranteeing compliance in future fitness activities.
These are just a few of the simple and inexpensive ways even the busiest family can create a physical fitness attitude that is looked upon positively by all family members.
Try to schedule exercising and workouts at the same time and on the same days whenever you can, to instill a sense of order and repetition. Always reward yourself, your spouse and your children with positive input when it is earned, remember that everyone falls and stumbles from time to time, and the chance of success for your family's physical fitness plan will improve dramatically.
Thursday, July 7, 2016
[Video] Belly Fat Burning High Intensity Interval Training Workout
If you want to burn belly fat fast, forget about crunches. What you need is high-intensity interval training, which will help your body burn fat faster and more efficiently, revealing those abs that you've worked so hard on!
This short workout only takes 15 minutes of your time, yet it will help kick your fat-burning metabolism into high gear, burning more fat even when your workout is done.
This is a pure bodyweight workout, so it requires no equipment, and can be done just about anywhere. The workout consists of 3 sets of each exercise, and each exercise is done for 20 seconds at a time, with 10 seconds of active rest between each exercise, so you can't get bored, and you will be done before you know it!
Please note that this workout does not include a warmup or a cool-down, so you will need to add those on your own.
Ready to get those abs show-off-worthy? Let's work out!
This short workout only takes 15 minutes of your time, yet it will help kick your fat-burning metabolism into high gear, burning more fat even when your workout is done.
This is a pure bodyweight workout, so it requires no equipment, and can be done just about anywhere. The workout consists of 3 sets of each exercise, and each exercise is done for 20 seconds at a time, with 10 seconds of active rest between each exercise, so you can't get bored, and you will be done before you know it!
Please note that this workout does not include a warmup or a cool-down, so you will need to add those on your own.
Ready to get those abs show-off-worthy? Let's work out!
Tuesday, July 5, 2016
The 2 Real Ways to Lose Belly Fat
While many “diet and exercise programs” would lead you to believe you can reduce belly fat by doing sit-ups, the cold hard truth is that you can’t. Reducing fat in just the abdominal area is touted as spot reducing, but the body does not work that way. The only way to lose belly fat is to reduce your overall body fat. In the process, a certain amount of fat lost will come from your abdominal area.
Body fat is your body’s “rainy day account”. During the good times when food is plentiful, we store fat so we have an excess supply to use as energy during the lean times. Unfortunately in many people, the belly is one of the first places fat gets stored.
The Value of Abdominal Exercises
As noted, doing sit-ups does no good as far as losing belly fat, but core and abdominal exercises do have benefits. A strong core means better posture and less potential for back problems. A strength training routine performed a couple times a week will greatly improve your ab strength and define your abs. After all, you want your “six-pack” to shine through once you lose your belly fat, right?
We know that to lose a pound of weight per week, you have to burn more calories than you consume - 3,500 to be exact. We also know there are really only two ways to have a calorie deficit, working out and eating foods lower in calories (or a combination of both which actually works the best).
1. Working Out
To burn the maximum amount of fat, two things have to happen. One, you have to increase your heart rate by performing a warm-up routine so your muscles are getting the maximum amount of oxygen. Two, you have to exercise your body as hard as possible (while monitoring your target heart rate) by doing intense workouts, preferably of varying length. Short, intense workouts should be alternated with rest periods. This type of "interval cardio" workout will achieve maximum calorie burn, and boost your metabolism for ongoing fat loss. Be sure to vary the type and tempo of exercise that you do as well, to avoid the dreaded "plateau" effect.
2. Eating Fewer Calories
Not all calories are created equal. Your focus should be on eating food low in processed fats, sugar, and carbohydrates, but high in fiber and quality protein. Such broad choices include fresh fruits and vegetables, whole grain products, seafood, beans and grass-fed meats to name a few. And don’t forget to add in some of the good fats - the poly and monounsaturated fats. These come from olive oil, fatty fish such as tuna and salmon, nuts and avocados.
By lowering your overall body fat percentage, some of your loss will be belly fat. Keep it up, and you will be well on your way to that coveted "six-pack"!
Body fat is your body’s “rainy day account”. During the good times when food is plentiful, we store fat so we have an excess supply to use as energy during the lean times. Unfortunately in many people, the belly is one of the first places fat gets stored.
The Value of Abdominal Exercises
As noted, doing sit-ups does no good as far as losing belly fat, but core and abdominal exercises do have benefits. A strong core means better posture and less potential for back problems. A strength training routine performed a couple times a week will greatly improve your ab strength and define your abs. After all, you want your “six-pack” to shine through once you lose your belly fat, right?
We know that to lose a pound of weight per week, you have to burn more calories than you consume - 3,500 to be exact. We also know there are really only two ways to have a calorie deficit, working out and eating foods lower in calories (or a combination of both which actually works the best).
1. Working Out
 |
| (Image courtesy of stockimages at FreeDigitalPhotos.net.) |
To burn the maximum amount of fat, two things have to happen. One, you have to increase your heart rate by performing a warm-up routine so your muscles are getting the maximum amount of oxygen. Two, you have to exercise your body as hard as possible (while monitoring your target heart rate) by doing intense workouts, preferably of varying length. Short, intense workouts should be alternated with rest periods. This type of "interval cardio" workout will achieve maximum calorie burn, and boost your metabolism for ongoing fat loss. Be sure to vary the type and tempo of exercise that you do as well, to avoid the dreaded "plateau" effect.
 |
| (Image courtesy of KEK064 at FreeDigitalPhotos.net.) |
Not all calories are created equal. Your focus should be on eating food low in processed fats, sugar, and carbohydrates, but high in fiber and quality protein. Such broad choices include fresh fruits and vegetables, whole grain products, seafood, beans and grass-fed meats to name a few. And don’t forget to add in some of the good fats - the poly and monounsaturated fats. These come from olive oil, fatty fish such as tuna and salmon, nuts and avocados.
By lowering your overall body fat percentage, some of your loss will be belly fat. Keep it up, and you will be well on your way to that coveted "six-pack"!
Thursday, June 30, 2016
[Video] Total Body Toning Functional Strength Training Workout
Functional fitness is all about strengthening key areas of the body that help you to perform everyday activities without injury. If you've ever reached into your car for a bag of groceries and had a back spasm, or stretched up to get something off a shelf and tweaked your shoulder, you know how easy it can be to injure yourself if your body isn't fit and strong.
Performing regular exercise and stretching can help keep your muscles flexible and prevent injury, but it's also important to keep your muscles strong and toned, so they will be able to handle unexpected demands such as shoveling snow, wrestling with the grandkids, or having a water balloon fight in the back yard!
This workout will take you through a series of exercises designed to strengthen and tone key areas of the body, while taking your body through its entire range of motion to loosen tight muscles and increase flexibility. Many of the exercises mimic common daily movements such as climbing stairs, reaching down to pick something up, or squatting. There is also a focus on core muscles, which are important for maintaining spine stability and keeping your whole body in alignment. This is a bodyweight workout, so you can do it at home, and no equipment is required. All you need is a mat or folded blanket.
Stay in shape and enjoy your life without pain by building a fit, strong body!
Here's the workout (you will need to do a brief warmup first, as the video does not include one):
Performing regular exercise and stretching can help keep your muscles flexible and prevent injury, but it's also important to keep your muscles strong and toned, so they will be able to handle unexpected demands such as shoveling snow, wrestling with the grandkids, or having a water balloon fight in the back yard!
This workout will take you through a series of exercises designed to strengthen and tone key areas of the body, while taking your body through its entire range of motion to loosen tight muscles and increase flexibility. Many of the exercises mimic common daily movements such as climbing stairs, reaching down to pick something up, or squatting. There is also a focus on core muscles, which are important for maintaining spine stability and keeping your whole body in alignment. This is a bodyweight workout, so you can do it at home, and no equipment is required. All you need is a mat or folded blanket.
Stay in shape and enjoy your life without pain by building a fit, strong body!
Here's the workout (you will need to do a brief warmup first, as the video does not include one):
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