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?

(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.

The Importance of Stretching for Flexibility

When people consider their diet and exercise regimen and how they can improve it, they very rarely consider the benefits of simple stretching. Stretching can help you increase your balance, strength, and flexibility - all of which are important for maintaining fitness and avoiding injury. Stretching for flexibility is beneficial in all aspects of your active life.

Why You Shouldn't Overlook Stretching
Stretching has so many benefits. At all levels, there are stretches that can be done to help increase your flexibility and strength, and even your balance. This can help you avoid injuries, feel limber, and give you more range of motion and energy.

How Stretching and Flexibility Helps Your Workouts
Stretching your muscles is a great way to prepare them for workouts of any kind, and is also a great way to cool down from a workout. Stretching before and after workouts helps work out lactic acid, prevents injury, and helps you feel less sore. Not to mention that the added flexibility will help you get the most out of your workouts. Hold each stretch for 30 seconds to 1 minute per side.

Great Stretches for Flexibility

(Photo courtesy of imagerymajestic at FreeDigitalPhotos.net.)

* Behind the Head Elbow Stretch - In either a sitting or standing position, simply reach one arm behind your head. Using the opposite arm, grab your elbow and press to increase the stretch. Hold the stretch and repeat on the opposite side.

* Lunge Stretches - Stand with your feet shoulder width apart and your hands on your hips. Step out wide with one foot, and then bend that knee, bringing the back leg down against the ground. Get as close to the ground as you can, trying to touch your shin to the ground. Hold this pose and then repeat on the opposite leg.

* Seated Twists - Sit on the ground with your feet out in front of you and then twist your torso to one side. Then bring your arms around to help pull your torso into a good twist. Hold this pose and then repeat on the opposite side. You can also do a second variation of this stretch with your legs folded “criss-cross”.

* Folding Stretch - Stand up straight with your feet just slightly apart. Keeping your posture straight, bend at the waist and try to hug your knees. If you are not quite at that level, just try to touch your toes or use blocks or the bottom stair to stretch as far as possible. Don't force it - just hold the pose and let your body stretch naturally.

* Butterflies - Sit on the floor with your legs out in front of you. Bring your legs in and touch the bottoms of your feet together, knees bent outward. Keeping your knees as flat on the ground as possible, grab your feet and try to bring them closer to your body. Without straining yourself, bounce your knees up and down a bit.

* Yoga Poses - There are a huge amount of yoga poses that are aimed specifically at increasing your flexibility. Two of these poses are called “baby cobra” and “downward facing dog”.

* Baby Cobra - Lie face down on the ground with your arms near your head, palms on the ground. Use your hands to push the top portion of your body off the ground, curving your spine backwards and looking up to the sky.

* Downward Facing Dog - Start in push-up position, and then push your hips up, folding your body in half so your bottom is up in the air and your head and arms are down. Your heels should be flat on the ground, stretching your entire body. If you can't get your heels flat on the ground with your knees straight, straighten your knees and let your heels lift up. Gradually work on getting your heels closer to the ground.

Stretching for flexibility will help you will all facets of your healthy lifestyle and exercise regimen. These stretches alone will be beneficial for your whole body and daily life, and when paired with your exercise routine will make a huge difference in your overall fitness and health.

Does Fitness Depend Mostly on Will-Power?

You have probably achieved some of the fitness goals you have set during your life. But you have probably failed to reach certain levels of physical fitness as well, haven't you? You are the same person, so why did you succeed in one physical endeavor and fail in another? Was it because you were not "mentally tough" when you needed to be? Was your mindset to blame? And if it was, how can you change that?

(Image courtesy of photostock at FreeDigitalPhotos.net.)

Dr. Jim Loehr is a globally recognized performance psychologist. He wrote a wonderful book titled Mental Toughness Training for Sports: Achieving Athletic Excellence. In it he discusses and defines mental toughness, revealing that it is made up of the following 7 components:

• self-confidence
• attention control
• minimizing negative energy
• increasing positive energy
• maintaining motivation levels
• attitude control
• visual and imagery control

He uses the word energy twice and the word control 3 times in defining the 7 dimensions of mental toughness in physical endeavors. And while the actual meaning of mental toughness may vary from one expert to the next, controlling your energy has a lot to do with your ability to accomplish any physical fitness goals.

By controlling and directing your mental and physical energies, you are able to set a habitual course that improves your ability to achieve the physical goals you set. But let's get back to our original question.

Does fitness, and your state of physical health, rely mostly on mental toughness?

Research in the past few years has shown that 60% to 80% of your physical appearance and fitness will be determined by your diet. So nutrition is obviously very important.

But let's take two identical individuals. They are the same age, same height and weight. They both enjoy a healthy diet. But after work, Subject A heads straight for the couch and the remote control. They watch television until bedtime, go to sleep late, wake up tired and start the process all over.

Subject B exercises in the evening. She makes sure that she drinks plenty of water throughout the day, goes to bed at a decent hour, and gets plenty of rest. In the morning before heading off to work, she exercises. On her lunch break she goes for a walk outside her workplace rather than spending that time stuck to her office chair.

Which one of these two individuals is going to be in better physical shape? It is obvious that subject B will enjoy a healthier and more physically fit body. And it's because she programmed her mind to consciously adopt a healthy lifestyle, which over time becomes an unconscious habit.

However you define it, mental toughness has to be present to some degree for you to reach your physical goals.

But you cannot simply sit on your couch and think about the level of physical fitness you want to achieve. You have to take action. You have to exercise. You have to adopt a healthy diet, drink lots of liquids and get plenty of rest.

Take all of the actionable steps you need to create the body and lifestyle you desire, and combine them with a persistent and confident mental focus. You may just find that the physical barriers of your past become the physical achievements of your future.

The #1 Fitness Trend for 2015 (Free Giveaway!)

I'm back with a special gift for you this week! Around this time of year, many people may start falling behind already on their New Year's fitness resolutions.

That's why I've put together a FREE e-book for you, on the top fitness trend for 2015, and how it can help keep you on track to achieve your fitness and weight loss goals this year!

This exciting "new" fitness trend has actually been around for thousands of years. It's one of simplest and most effective forms of exercise, and it can be done by anyone - men or women - of any age.

 In this special e-book, you'll learn exactly how this unique form of exercise can help you lose weight, improve balance and flexibility, and tone and strengthen your entire body - all in just a few minutes per day.

Click Here to Download Your FREE E-Book Now & Find Out How This Special Form of Exercise Can Help You Lose Weight & Get In Shape Fast! 

 It also improves heart and lung capacity for a stronger, healthier cardiovascular system, builds core strength, reduces risk of injury, helps combat back pain, and improves posture.

Plus, it's never boring! There are literally hundreds of exercise variations you can do - and best of all, you can do them just about anywhere - no expensive equipment or gym membership required! This means it's perfect for the busy person who is always on-the-go.

The e-book even includes 13 exercises you can do anywhere. Whether you're traveling, at home, or just want to take a quick break from sitting at your desk, you can do a few of these simple exercises and help improve posture and strength instantly.

Don't let your fitness goals fall by the wayside this year! Get on board with the #1 fitness trend for 2015, and get fit fast.

Just Click Here To Download Your Free E-Book Today... 

To your health  - in 2015 and beyond,
Rose.

Use Your Own Body Weight To Achieve Real Fitness This Year

For some, getting in shape feels like it's the equivalent to climbing Mount McKinley in Alaska - a tiring, arduous task that not many people can accomplish. You might think that it's an impossible task because you're basing your thoughts on what hasn't worked in the past.

It's true that there are plenty of exercise methods that promise too much for your efforts, but actually deliver little in return. That's why so many people get upset and frustrated with working out.

There's no use in continuing to try something that's not working. The good news is that it's not you that was in the wrong. It was the method. The truth is that there are plenty of methods that simply don't work because they're not created with the average person in mind.

Bodyweight training, however, is different. It's the kind of method that anyone can use and it doesn't matter if you've settled into a sedentary lifestyle or if you're someone who already faithfully works out.

This method will still help give you the muscles you want, improve your shape and add long-term health benefits. You can do a variety of exercises that are intended for use with bodyweight training.

Some of these only require the use of your body because your body provides all of the resistance that you'll ever need. But what some people do to rev it up a notch is they add things such as ankle or wrist cuffs that are weighted.

These items offer an additional layer of resistance. So the user burns fat faster and it makes the body work harder. What some people fail to take into consideration, though, is that bodyweight training isn't a bandage.

You can't simply add it to your life to cover up habits that are going to derail you. For example, some people think that all they have to do is take part in exercises like bodyweight training and that will make up for oversized portions and unhealthy food choices.

But it doesn't. You can't out-run bad habits with added exercise. You need to have a method in place that not only burns calories but also builds lean muscle, and that includes better food choices.

For example, in the Bodyweight Burn program, you'll learn how to set up an effective routine that will cause you to lose weight, have energy and build muscle using bodyweight training.

You won't have to give up carbs or buy weird sounding foods. You can eat a normal diet, but you'll learn how to combine the foods you enjoy so that they work for your body instead of against it.

You'll learn how to keep off rebound weight. You'll also learn how to use cardio to burn fat. The program offers you step-by-step instructions on bodyweight training routines so that you can lose fat and gain muscle. You'll also learn what to eat and how to use your current program to get the fat loss results you want.

You can Check Out Bodyweight Burn Here....

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...

How Your Dog Helps You Stay Fit

Hello and welcome back! I'm so sorry we couldn't post your weekly workouts for the past couple of weeks. My husband and I moved into our new house, and had some trouble getting our internet service set up. Luckily we are good to go now, and back with some more great exercise tips for you this week! Since I'm now living with a dog full-time, I thought it would be a good time to remind you of all the great ways your dog can help you stay in shape.

When it comes to fitness, we could all benefit from having an accountability partner. Motivation is an excellent tool to have as well. However, sometimes friends and family members are too busy to help us keep our goals, much less reach them.

This is where our furry friends come in handy. Having a pet is a sure-fire way to help us stay fit. If you have a dog, there is no better way to keep fit than by incorporating your dog’s needs with your own.

There are several ways you can stay fit with a furry friend.

The Power of Walking

Cover of Dogs

Of course, it is common sense that walking your dog for business as well as pleasure is necessary. However, you can spice things up a bit by walking you dog the power walking way.

Start off slowly, allowing your dog to sniff and smell along the way and then pick up the pace. Power walking is a great way for you to increase your cardio as well as give your dog a bit of a workout too.

Walking along the boardwalk is a great way to get some exercise in while taking in the scenery, too. A power walk along the beach is a great workout for you and your dog, as it works out your leg muscles. Walking along the beach is more difficult and you will receive a better workout.

Bring the Frisbee

Dogs love to play Frisbee. Take your dog to the beach and throw the Frisbee around having him catch it. You can chase him a little bit until you command him to stop. Playing Frisbee will give you a good cardio workout while you are at it.

Swim Time

Most dogs love the water and what better way for both of you to get into shape than to hit the beach. Have a good swim alongside your dog for a great workout. Swimming in your pool and doing some laps is a great way to use the buddy system. They do not call a dog man’s best friend for no reason.

Hit the Trails

Jogging is one of the best ways to incorporate exercise and fitness into your daily routine and your dog can help you with this. Jogging through trails that are a little hilly will give both you and your furry friend a great workout and a fresh mindset as well.

Jogging in the woods and on trails gives you and your pet a connection with nature and when you are connected, you feel fit and healthy!

5 Weight Loss Tips to Help You Acheive Your Goal

When it comes to weight loss tips, it's not the "magic cures" that you should pay attention to, it's the real, solid advice that will set you on a healthy track for the rest of your life. And when you're setting a new weight loss goal, anything that'll make things easier on yourself is worth trying. With that in mind, here are 5 steps you should take at the start of your weight loss journey.

1) Buy A Scale: You'll need to keep a scale not only to keep track of your weight, but also scales for the kitchen to weigh out proper portions of food. Many of us overeat when we don't strictly measure our portions!

2) Find Support: If you can find an exercise and/ or dieting buddy then you'll have the support you need to continue even when things are at their most difficult. Studies show that dieting alongside someone else makes it a lot easier to meet your targets and set up healthy new habits. If there really isn't anyone who wants to join you, at least confide in others and share specific goals that will keep you accountable.

(Photo credit: Wikipedia)

3) Get A Notepad: You need a notepad to note down the foods you're eating, and even the exercises you're doing if that helps. Although it can be tedious, knowing exactly what goes into your body helps you to improve things little by little. You can also use your notepad as a place to vent if you're feeling frustrated, and to reinforce your goals to help motivate you to continue.

4) Go Through Your Cabinets: If you're going to be dieting then you don't want to have temptation all around you in your home. So go through all your cabinets and get rid of food that will lead you astray and won't serve you well. Then go shopping and buy plenty of healthy snacks, like fruit, vegetables, and nuts, that you can have on hand whenever you're feeling peckish.

5) Choose An Exercise Program: Now that you've got everything else sorted, it's time to decide on the kind of exercise you want to do. Although you'll have to make sacrifices and sometimes do things you won't enjoy, you can cater your exercise to what feels best for you, which will keep you motivated. This could mean starting by walking every day, taking a yoga class, or running x amount of miles on the treadmill  - whatever you enjoy doing the most. Whatever you do, make sure you put it into a solid plan - and have some fun with it!

Video: 10-Minute Stability Ball Workout

This 10-minute workout uses a stability ball (also known as an exercise ball or a balance ball) to tone and tighten your entire body. It's a short workout, but it will still make you burn! This is a great way to get some effective exercise into your day, even if you only have a few minutes in your busy schedule.

For this routine, you will need a stability ball, an exercise mat, and an open wall. You will do each exercise for 45 seconds. Like most Fitness Blender workouts, this video provides clear instructions, along with the demonstration. So grab a ball, and let's work out!

Video: 5-Minute Mobility Workout for the Office

I discovered this set of exercises a few weeks ago, and have been doing them at work almost every day. They really seem to help with my stiffness and soreness that comes from sitting at the computer all the time, and - especially in my hamstrings, and upper back. My legs are actually more flexible than they have been in some time, even though I stretch them daily using other exercises. While this workout is not specifically targeted for office workers, it is useful for anyone who wants to increase flexibility, reduce soreness, or just keep your body young. And it only takes 5 minutes!

I suggest bookmarking the video on all of your computers where you spend a lot of time, and take a 5-minute break at least once a day to run through these exercises. Like me, I bet you will find you get a lot of benefit out of getting out of your chair and doing these simple exercises even just once during your work day.

Click the link below to go directly to the video, and once there, bookmark it for future reference:

5 Minute Anti-Aging Mobility Workout

Video: Fat Burning Cardio Workout

This full-length cardio workout is done in an interval format for maximum fat loss. It does include a warm up and cool down, and it is a body weight workout, so you won't need any equipment and it can be done pretty much anywhere. The video also includes a calorie meter, so you have a general idea of how many calories you are burning throughout the workout. It starts at a lower intensity, and then you will work your way up until you are getting a good burn going.

Each exercise is done for only 40 seconds at a time, so you'll have a lot of variety and work all of your muscles in turn, as well as varying your heart rate for maximum metabolism-boosting effect.

As usual with Fitness Blender workouts, it includes clear, detailed instructions, and a count-down along with the demonstration. After you've done it a few times and are familiar with the movements and form, feel free to turn down the sound and put on your own music in the background to work out to!

Get your calorie burn on, and get rid of those stubborn love handles with this fast, fun, interval cardio workout:



Click Here for Another Fun, Fast, Interval Cardio Workout Only 12 Minutes Long...

 

Video: Yoga Booty Ballet Goddess Booty Workout

If you've never tried Yoga Booty Ballet, you're in for a treat today, as we're sharing a great workout from the hit series. This 25-minute workout focuses on - you guessed it - your booty! Like other workouts in the series, this is a full workout that starts with a short warmup, and ends with a cool-down and stretch period.

This is a good workout for all fitness levels, and no equipment is needed but an exercise mat. This energetic workout combines moves from yoga, Pilates, and more to hit all the different muscles of the backside from different angles and give you a strong, shapely butt and a strong core.

Enjoy, and have a great 4th of July weekend!

YOGA BOOTY GODDESS BOOTY


Try More Fun & Effective Yoga Booty Ballet Workouts:
   

Video: 10-Minute Beach Workout

This short workout can be done on the beach or anywhere - all it requires is the weight of your own body, so you don't need any equipment or special training. (You can use weights or a rock like he does, for the arms and lunges.) It combines fat-burning calisthenics with some yoga and core-strengthening moves to get your body strong, lean, and toned.

The demonstration is really done on the beach, so the sound isn't great, but it's a fairly intense workout and you should really feel it - even more so if you're doing it in the sand! Being on vacation is no excuse not to work out, and these moves are easy to do wherever you are, so get your beach workout on already - and look great in that bathing suit!

10 MINUTE FAT BURNING BEACH WORKOUT
MORE INFO AND WORKOUTS --- http://bradscottfitness.com MY TWITTER: https://twitter.com/bradsfitness MY FACEBOOK: http://www.face...

Video: Exercises for Training for Running A 5-K Race

This short video demonstrates some great exercises for preparing your body to run a 5-k race. Improve your strength and speed with these high-intensity exercises which strengthen and tone the muscles needed for running. And if you need guidance and training in preparing for your first race, check out the 5-K Training Program from Treadmill Trainer.

Exercises to Run a 16-Minute 5K : Full Fitness Training
If you want to run a 16-minute ...


Get The Support You Need to Run Your First 5-K Here:

Video: Leg-Strengthening Workout for Runners & More

If you're a runner, these exercises will strengthen your legs, improve posture, and help avoid injury. But even if you're not a runner, this is a great way to build leg strength and help prevent injuries to your back and knees.

It also tones the butt and thighs, for a leaner, more sculpted look, and improves balance and coordination. It only takes a few minutes, but you will really feel it! Add this one to your workout rotation for great legs and more.

Leg Workout for Runners
Listen to Podcast interviews with Top Fitness Trainers @ http://www.spreaker.com/user/ryanraw

Assessing & Improving Your Running Posture

Running may sound simple, but actually, there's more to it than you might think. How you run has a direct impact on how much energy you use when you run. It also affects your risk for potential injury. Improving your running posture and form can help you run further, faster, and easier.

Assessing Your Running Posture

This is a two or three step process. The first step is to pay attention to your posture on your next run. Here are some things to assess:

Poor posture (Photo credit: midwestnerd)

* Are you bent at the waist, standing up straight or leaning forward from the hips?
* Are your shoulders scrunched up or relaxed?
* When you run up hill do you shorten your stride, lengthen your stride or keep it the same?
* When you swing your arms do they move parallel to your body? Do they swing in front of your body? Do they move at all?
* Do you clench your fists or are your hands relaxed?
* Is your chin tucked down, tipped toward the sky or looking straight ahead?

When you’re running try a few different things and see how it feels. For example, scrunch your shoulders then relax them. What feels different? Now lean forward at the waist and run for a minute. Now straighten and run for a minute. Now lean forward at the hips and run for a minute. How did each change feel? How did it affect your running and your effort level?

Now it can be difficult to assess your posture by yourself. The next step is to ask a friend to video tape you running. Try to run naturally without making any changes or adjustments. Tape yourself for a few minutes. When you review the video you can assess yourself based on the questions listed above.

POSITION OF SKELETON IN GOOD AND POOR POSTURE -  (Photo credit: Wikipedia)

What to Aim For

Ideally, your upper body including your shoulders, arms and hand will be relaxed. Your arms will move from side to side and match your stride. If they cross your body it causes your torso to rotate which takes energy. This energy is better spent in your legs.

Imagine a string running from the top of your head down to the center of your belly. This string keeps your head, neck and back in alignment. When you need to increase your speed, lean forward from the hips just a touch. You’ll notice that you gain momentum by changing gravity here. Stand up straight and you slow down. Think about how you run when you’re going downhill, you automatically lean back bit right? And when you’re running uphill you lean forward. It’s a natural instinct. Make sure you’re leaning from the hips instead of your waist for maximum efficiency.

Finally, your feet will ideally stay under you. If your leg reaches too far forward it causes your heel to strike the ground first. This impact can cause injury to your knees, shins, and hips. This may mean you need to start with a shorter stride. You can make up the speed by increasing your turnover or the number of steps you take in a specific amount of time.

Good posture makes a huge difference in the amount of energy you expend when you run. The more efficiently you can run the less energy it takes to complete a run. It may take time to correct your posture but it’s worth it - less effort, better results and fewer injuries.

Video: Super-Slimdown Pilates/Yoga Blend Workout

This is a really fun workout that combines power yoga moves with strengthening and core exercises from Pilates in a flowing routine that keeps your whole body engaged.

All you need for this one is a yoga mat, so it can be done pretty much anywhere. The workout includes a warmup and cool-down with stretching, and beginner modifications for most of the exercises are included in the demonstration.

* Remember to use caution when beginning any new workout. Listen to your body to avoid injury, and if you are at a low fitness level, you may wish to consult a personal trainer or physician to be sure you are in good enough shape to attempt this workout.
 
Super SlimDown: Pilates Yoga Blend
Super SlimDown: Pilates Yoga Blend: If you want a slim, sleek, toned body, this is the workout for you. Pilates is great for creating long, lean, sexy muscle...

Video: Fun 10-Minute Fat-Burning Workout

This short workout is sexy, fast, and fun, with a Latin dance flavor, and works many areas that women want to tone, such as abs, butt, and thighs, all while burning calories and fat.

A fairly basic workout, this one is suitable for beginners, and is also great to get you moving and get your heart rate up for a few minutes in the middle of a sedentary day, so regardless of fitness level, it's a good one to throw into your rotation now and then when you're short on time.

Get moving, and have some fun with it!

Get your SEXY BACK with this Fat Burning, Calorie Blasting, Body-Sculpting Workout by Tiffany Rothe
More efficient fitness routines, healthy Food Plans and detailed Training Schedules! ♤ Web Site: http://www.tiffanyroth...


For more fun beginner dance-inspired workouts, see the Island Girl Series:
   

Video: Beginner's Toning Kettlebell Workout

This 30-minute video gives a great workout for those just starting out with kettlebells. It does include a warmup, but you will also want to do some stretches afterwards to prevent soreness and increase flexibility.

This workout challenges your back, shoulders, arms, and legs, and is great for building upper body strength, and toning your entire body.

The moves are fairly basic, but be sure to follow the instructions provided for proper form to avoid injury. If you have not used kettlebells before, you should start with a lighter weight.

* Note: Kettlebells, like any weights, must be handled with care, and proper technique should be used to stay safe. Be sure to consult with a physician before beginning to be sure you are fit enough to do this routine.

Fitness Blender's Beginner Kettlebell Workout - Kell's Kettlebells Routine for Total Body Toning
Find out how many calories this burns @ http://bit.ly/GTFi7M


More Kettlebell Workouts for Beginners: 
   

The Basic Concepts of Kettlebell Training

The use of kettlebells can be dated back to the end of the 19th century but it wasn't popularized in the United States until the late '90s. The first US-made Russian style kettlebell was made in 2001. Kettlebells are used like other weights to improve one's physique and fitness level.

What sets this cast iron weight apart from other exercise tools is its unusual design- like a cannonball with a handle. Some are filled with water, sand or steel shot. Unlike regular dumbbells where the weight is evenly distributed on each side, the kettlebell’s center of mass goes away from the hand.

Because of its design, the user can swing the weight to improve core strength. Each time you swing the weight, you are not just fighting the weight but the centripetal force as well. Using a kettlebell is no doubt more challenging than working out with a dumbbell of the same weight.

Kettlebells (Dragon Door Brand) of various sizes. (Photo credit: Wikipedia)

The ballistic and swinging movements combine cardio, strength and flexibility movements. These exercises can build strength and endurance specifically in the lower back, shoulders, butt and legs. Basic moves like swing, snatch and the clean and jerk work different muscle groups at once.

Kettlebell exercises are holistic in nature, working many different muscle groups all over the body at the same time. Compared to exercises done with dumbbells, kettlebell training often requires a larger number of repetitions. Another important aspect of the kettlebell is the caution that needs to be practiced when using it.

One of the most common mistakes that beginners make is they bend at the waist and pull with their arms to move the weight. You need to use your hips and not your arms to move the kettlebell. Doing the exercises correctly will allow you to burn more calories and prevent injuries.

If you are a beginner, it will be best to try different weights and exercises until you find one that that will give you a challenging but functional workout. Learn the basics before you venture out to more advanced techniques. The basic core moves that you have to master are how to swing, clean and snatch.

You can't be an advanced kettlebell user unless you practice the basic exercises first. But another great thing about working out with kettlebells is that since the exercises involved in kettlebell training use the same type of movements you might use in daily physical chores such as chopping wood and shoveling, you are able to develop functional strength that can benefit you in your everyday life.

The weight itself does not look complicated, but mastering the moves is a little difficult. There are certain techniques that are critical to preventing injuries. If you are planning to workout with a kettlebell, it's best to enroll in a class or purchase a DVD so you can practice the moves at home, and learn the basics first to stay safe.

A Few Good Kettlebell Workout DVDs for Beginners: