Posted in Video on December 27, 2012
Video: A fitness professional goes through 3 exercises that target your trapezius muscles.
Posted in Video on December 27, 2012
Video: A fitness professional goes through 3 exercises that target your trapezius muscles.
Posted in Article on December 26, 2012
Exercising as a family has lots of benefits. First it provides you with some great quality time together. Plus it shows your children that exercise can be fun and is a great way to instill some healthy habits into them. Too many children today spend so much time in front of computers and video games that they don?t understand the benefits of getting some exercise.
Exercise doesn?t have to be running and huffing and puffing around the gym. There are plenty of easy low impact exercises that can be done together. A couple that come to mind are walking, hiking, swimming and golfing. What better way to get outside with your family and have fun!
Just teaching your young child how to ride a bike or learn to skate is exercise! You are showing them how to be active and get some much needed fresh air.
Many parents put their children into baseball, soccer and even karate lessons, which is fine. But what is better is when both parents and children exercise together. So why not go on a family hike once a month?
To get your children into the habit of exercising you could allow them to pick the activity. It could be going on a mountain bike trail, ice skating, horseback riding, even going out to play miniature golf.
As with any exercise you want to make sure that your kids are wearing the correct type of clothing. This includes any protective clothing such as helmets, knee and elbow pads. If you are hiking then a good hiking boot is essential. You want to prevent injuries if at all possible.
Before you head out for the day or afternoon make sure that everyone has had the chance to warm up. This could be just doing a few jumping jacks or running on the spot for a couple of minutes. Even bending over to see who can touch their toes is a great warm up exercise that is fun for the family.
Make your chosen activity more enjoyable by taking along a camera and shooting a few pictures of your family outing. If you are hiking or walking you never know what animal, bird or unusual flower you might see.
Always go out prepared by having a small first aid kit in your car or better yet carry it along in a back pack. Hiking is a great way to teach your children how to read a map and use a compass. They won?t even realize they are learning something new as they?ll be having so much fun.
Posted in Video on December 25, 2012
Video: The dumbbell press focuses on the chest and can be done on a ball, seated or flat as shown in this video.
Posted in Video on December 23, 2012
Video: Doing a crunch on a ball is a very effective core exercise as it uses your core to balance on the ball, as well as to actually do the crunch.
Posted in Article on December 22, 2012
Want to work out in a gym-like atmosphere but don’t want to fork out the hundreds of dollars required for a membership? For those of us who either don’t like to or can’t run outside, and can’t find a way into the local fitness center, we’ve compiled some tips for you when it comes to creating your own home gym.
Check it out at the library. A staple of any home gym is exercise videos. These are a great way to get sweating with minimal cost involved, but when the minimal cost drops to “zero” it’s as budget friendly as you can get! Most libraries carry work out tapes and videos in their media sections, and the larger ones are likely to have DVDs as well. This is a great way to get some serious variety into your workout video regimen, as well, since you can bring back the old tapes and pick up new ones every week without spending a dime!
Work out with a buddy. Instead of spending 50 dollars or more on a personal trainer, why not try working out with a friend in the comfort of your own homes? This is a great way to get you both motivated to work out, as you’ll have to deal with the sense of “letting the other person down” if you cop out for a day. You can either encourage each other or compete against each other as you desire and it’s all free!
Used gym equipment is cheaper. If you’ve always wanted a stationary bike but just can’t justify spending the hundreds if not thousands of dollars required to get one into your home, try Craigslist for used equipment. You might balk a little bit at first, but think about it, people pay hundreds of dollars to share gym equipment with total strangers at gyms. What’s so different about purchasing an item that’s been in somebody else’s home? Give it a chance and you’ll save big.
Make your own weights. This will depend on how strong you are and how much resistance you need, but you can often create a reasonable exercise plan for yourself by either using your own body as weight – push up, sit ups, lunges – or by filling jars and cans with rocks, sand, or other heavy materials and using that in lieu of expensive dumbbells.
Use cables instead of weights. If you need more resistance but don’t want to buy traditional weights, try cables. These can be used in many ways to give even the strongest individual a great workout, but are much smaller, easier to store, and less expensive than dumbbells.
Posted in Article on December 21, 2012
There are many diet books and plans on the market today, each claiming to be the best way to lose weight. If you believe the hype, you can eat only carbs and lose weight, eat no carbs and lose weight, eat only cabbage and lose weight. the list goes on and on. These plans would not be popular if people didn’t follow them, but it is important to be reasonable, as well.
When choosing a diet plan, avoid fad diets. These plans come and go each season, and some can even be harmful to your health. Take the time to consult your doctor, and design a weight loss plan that works for you. Your plan should allow you to lower your calorie count, while consuming foods from all major food groups.
Follow these guidelines to avoid dangerous diet plans:
Avoid Massive Calorie Cuts Some diets drastically restrict the amount of calories you take in per day. These diets can lead to malnutrition, so avoid them at all costs. Instead, consult your doctor for a target calorie count per day. He or she can take your height, weight, age, and medical conditions into account to design a diet plan that is safe and effective.
Avoid Cutting out Food Groups Just say no to diets that cut out entire food groups. Your body is designed to function at an optimal level by eating a variety of foods. Cutting out an entire group can cause severe health issues, such as malnutrition or organ failure. Choose a diet that balances grains, protein, dairy, and fruit and vegetables. Your body needs these nutrients to function.
Avoid Crash Diets or Pills – If your diet comes in a box, it’s probably not the healthiest option. Most diet pills and supplements are not regulated by the FDA, so use them with extreme caution. Avoid stimulant medications and crash “cabbage soup” types of diets. You may lose weight quickly, but it will come back as soon as you’re off the diet or supplement.
Use these guidelines to develop a diet plan that’s right for you. Avoid unhealthy calorie restrictions, cutting out entire food groups, or diet pills. Take the time to consult a medical professional and tailor a diet to meet your caloric needs. You’ll be able to lose weight, and keep it off effectively, if you use a combination of diet and exercise to do so.
This article entitled “Dying to Lose Weight Why Kill Yourself” is not medical advice. It should not be used as or substituted as medical advice; from a medical professional. This article is for informational purposes only.
Posted in Video on December 20, 2012
Video: Your lower abs, hip flexors and even your lower back get a workout with this exercise.
Posted in Article on December 19, 2012
There are several easy ways to deal with weight loss that will help with your diet as well. The simple methods include changing the way you live your life and eat. With the changes will comes losing of weight.
Here are some tips for losing weight:
1. Drink about 8 glasses of water a day. The body needs water to flush the wastes from the body and to create a healthier body.
2. Start your day out by drinking a glass of water, before you do anything else that morning, get the water into your body to jump start your system.
3. Before you eat any of the other meals during the day, drink a glass of water. The water will help you feel fuller and eat less for the meal.
4. Drink another glass during the meal. The water helps your food digest better and helps you eat less.
5. Avoid sweetened bottled drinks. The sodas are filled with sugars that will make you gain weight.
6. Add water vegetables and fruits such as tomatoes and watermelons. They contain about 90water that will provide the essential water as well as nutrition.
7. Eat fresh fruit versus drinking fruit juice. The drinks are sweetened while the fresh fruits do not have the additives and they provide essential fiber to your diet.
8. Add fiber to your diet. The body needs fiber just as it needs water.
9. Eat leafy green vegetable as a source of natural fiber.
10. Eat healthy foods by replacing the sugary and starchy foods with natural foods.
11. Avoid the garnishments on your food. The little tasty additives are fattening.
12. Learn to control your cravings for sweets. You can still have the sweets but in moderation and small amounts. Satisfy the craving by eating a bite or two.
13. Set a standard time for meals. When you have a schedule your body becomes adjusted to the schedule as well as the schedule will help you lose weight.
14. Eat only when you are really hungry. Eating when you are not hungry is one of the largest reasons for weight gain.
15. Avoid snacking between meals. Eat the scheduled meals so you will be hungry at those times.
16. If you must snack, eat vegetables or fruit. The natural foods are far better to eat anytime of the day.
17. Resist drinking too much coffee and tea. Avoid adding the sugar and creamers to the drinks. The caffeine in the drinks is not good for you, actually slowing your metabolism causing fatigue.
18. Avoid fried foods. The frying of foods adds a large amount of fat to the diet most people do not burn resulting in them gaining weight.
19. Eat foods from the basic food groups for every meal every day. The foods help to keep you healthy.
20. Drink alcoholic beverages in moderations. They are not good for you and are fattening adding to the weight gain.
There are several accepted habits in everyones life that can be changed to help with the weight loss. Use some of these tips to make a healthy new beginning in your life.
Posted in Article on December 18, 2012
The front plate raises will concentrate on your shoulders. It will help to strengthen them in order to help give the upper body the look of wider shoulders. When the shoulders appear wider it seems to help build the confidence up in a person. It also makes the body appear to be more balanced and athletic.
You will need a barbell plate when doing your front plate raises. The barbell plates are the big flat weights. Do not pick one that is too heavy instead get a weight that you will be able to lift easily.
This exercise is done in the standing position. Make sure both feet are flat and are aligned with your shoulders. You want to keep your back straight so you do not injury it.
Once you are in the proper position you will need to place your hands properly on the barbell weight. Place your right hand in the 3 o?clock position on the weight. Now take your left hand and place it at the 9 o?clock position. When your hands are placed in the correct position your palms will be pointing towards each other.
Keeping a firm grip on the barbell weight lower it until it is almost at your waist. Your elbows will be slightly bent and pointing at the wall behind you. Your arms will be extended and locked into place. This is going to be your starting position for the front plate raises.
While exhaling, start to raise the plate slowly until it is just above your shoulders. You will know the weight is at the correct height when you can see through the hole. Your arms should have stayed locked in the same position they were at the beginning. You are using your shoulders to pull the plate up in front of you not your arms or your torso.
Hold the position for a second while you look through the hole. Now start to inhale as you bring the plate back down to your starting position. Do the recommended repetitions.
If you do not feel comfortable with the barbell plate or cannot keep your grip on it there are some other items that can be used. The dumbbells can be used and you can do one arm at a time or you can do both at once. Some people prefer using the dumbbells because they can add more weight to it easily. If you feel more comfortable being able to grab a bar with both hands then use the barbells. The cables can also be used if you are worried about dropping the weights on to the ground.
If you are not sure if you are doing the front plate raises correctly then stop and ask a professional. The whole point of the exercise is to build and strengthen your shoulders and not to hurt them.
These three shoulder exercises will give your shoulders the appearance that they are wider over time. They will cut your shoulders and give them definition.
Posted in Article on December 17, 2012
Why is it that when exercising comes to mind everyone immediately thinks they have to join a gym? Maybe it is from watching all these weight loss and fitness shows on TV. Anyway getting fit doesn’t have to be expensive. If you look around your home and even your local community you can probably find ways to get fit without spending a ton of money.
To start with why not use the stairs in your home to get fit? If you have ever run up or down stairs you know how winded you can get. So why not start stair climbing on a daily basis. Aim to walk up and down the stairs five to ten times each day. Then once you have this mastered the next day add one more set. If you can do it once you can do it again, so there is no reason to do fewer repetitions.
If your stairs at home are really steep or you just want a change of venue, see where in your town you have lots of stairs. Is there a church, library or community building that has lots of stairs? How about your local mall? The mall is a great idea for rainy days plus you can walk around the mall as well as climb the stairs and get a great workout.
For those who live in a community with lots of parks or nearby trail walks you may find nature walks that incorporate stairs. These are the kind that are built right into the ground and are not as evenly spaced. This way you will have to adjust your steps to navigate the stairs.
If your child is in soccer, hockey or baseball you can walk the flight of stairs on the stands while your child is playing or practicing. This doesn’t allow you to have any excuse about not having time to exercise because of after school activities.
If you haven’t tried climbing stairs in a while you will be surprised at just how good of a workout this is. Your leg muscles will be burning afterwards and you’ll find yourself huffing and puffing. If you experience shin splints they will go away in about a week or two. This is just a sign of your muscles becoming adjusted to your new activity.
Stairs are available almost everywhere and you shouldn’t have any problem finding a set that you can use each day. It wasn’t that difficult to find a low cost exercise solution now was it?