Apr 01

12 Tips to Make Waking Up for Early Morning Workouts Easier

by admin in Workouts 0 comments
These Philadelphia-area fitness pros have mastered the art of waking up for early morning workouts — here are their tips and tricks. Raise your hand if you love to sleep. Okay, now raise your hand if you love waking up for early morning workouts. We’re going to take a guess that we lost a few people on that second one. And rightfully so: Sleep is ah-mazing and getting the motivation to leave a warm bed to work out can be darn near impossible. Despite the fact that many of us hate the thought of leaving our beds in the morning, early-to-bed and early-to-rise is an undeniable trend in our Sweat Diaries — you know, our peek into a week in the life of local fitness pros. Because Philly trainers all seem so well-versed in the art of waking up at the crack of dawn, we asked eight local fitness pros to share their tips for waking up early. And just in case you think this isn’t for you, we’ll let you in on a secret: Some of these pros aren’t morning people either. If they can do it, so can you. Read on for 14 tips to crush your next […]
Mar 31

4 Bad Fitness Habits You Need To Discard Right Now!

by admin in Mind & Body, Workouts 0 comments tags: bad fitness habits, discard right now, exercise routine, fitness habits that shoud be avoided, major loopholes, workout empty stomach
It may look like you’re giving your best to make it count. But guess what? Sometimes, you are not! There are some major loopholes that we usually overlook while we are busy maintaining an exercise routine. Here is the outline of the main 4 bad habits that you should take care of from now on! Stop working out on an empty stomach Following the old saying people tend to keep the stomach as empty as possible while initiating a workout! But hey, this thought is entirely mistaken! Your body needs some glucose (blood sugar) for fuel in addition to what it can use from fat stores when you’re working out. If you don’t have any blood sugar available, your body can eat its own muscle tissue to get glycogen for fuel once it runs out of available blood sugar or glycogen stores. Avoiding Strength Training You are right! Cardio is good for your body! It gets your heart rate up, burns a lot of calories, and works a lot of muscles. But sometimes it might not be the best way to burn the most calories. Add a minute of jumping rope, sprinting, or doing jumping jacks to jack up your […]
Mar 31

4 Abs Exercises You Can Do While You Are Sitting!

by admin in Workouts 0 comments tags: abs exercises, fluttering motion, propel your arms, reverse crunches, russian twists, scissor kicks, simple chair exercise, single leg V ups, tabletop manner
If you are craving for arrest day then have it but make sure you do exercise as well, even if it is by sitting down. What are some of the abs exercises you can do where you won’t have to stand? Not all exercises need you to be on your feet, all charged up. So let’s take a look at these 4 cool abs exercises which you can do even when you are sitting. Russian twists For this, you will need to sit on the floor, bend the knees and then elevate your upper body which will create kind of a v shape with the upper thighs and torso of your body. You will need to twist to a single side and keep your legs parallel to the floor. You can hold a dumbbell and then hold it on one side and then repeat on the other side. Scissor kicks You will need to lift your legs around 6 inches from the ground while you are keeping your back pressed on the floor and hands on the sides. Up next bend your knees slightly and move your feet in a fluttering motion. Repeat it for reps. Single leg V Ups […]
Mar 31

7 Exercise Myths That Can Derail Your Weight-Loss Goals

by admin in Healthy Living, Workouts 0 comments
You could keel over from exhaustion (without ever leaving the couch!) trying to make sense of all the advice, often conflicting, in the media on exercise. To help you cut through the confusion and find the right path to losing weight and healthy living, the experts at the Pritikin Longevity Center® & Spa set the record straight on 7 common exercise myths and outline guidelines that are both effective and scientifically-based.   Exercise Myths – #1: The more you sweat, the more pounds you will drop. Fact: Weight loss is not about sweating. It’s about burning calories.   What matters most about losing weight is that at the end of each day you’ve burned more calories than you’ve eaten. You want more calories (energy) “going out” than “going in.” Sure, if you sweat up a storm, you’ll lose a pound or two in water, but it’s temporary. Those pounds go right back on. That’s because sweat has little to do with calories burned. Sweat happens simply because your body’s storing heat, whether while exercising or sunbathing on the shore, and you need to cool off. So if running – and profuse sweating – isn’t your thing, that’s fine.  Walk if you […]
Mar 31

Healthy snacks you can have before and after a workout

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Eating the right food before and after a workout can help you reach your weight loss goals. Here are some pre and post workout meals for you.   Losing weight is not about starving yourself! Instead it is about making some dietary adjustments to make sure you receive proper nourishment at the right time. The best way to do that is by combining exercise with healthy meals. It starts with eating the right foods at the right time. If you are wondering about what to eat before, during and after your workout, we have you covered. When it comes to having a lean body, it isn’t just the workout that matters but also the meals one takes before and after. What we eat before exercise influences our performance, and what we eat after helps build muscle mass and replenishes the exhausted energy reserves.   Pre workout meal for weight loss A good meal before a workout can effectively fuel the body with the energy it needs to exercise, without facing gut issues. Without a healthy pre-workout snack, one may get fatigued, which can impact the speed and intensity of your workout. A drop in blood sugar immediately after exercise can […]
Mar 31

5 Fitness Tips Every Man Should Read

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Some men might think they know it all when it comes to health and fitness – but it’s not always the case. Our 5 tips are a must read before you hit the gym. There are certain facts in life that every man needs to know, or at least that it would be wise to take into consideration. Here we reveal five fitness tips that all men should read and most importantly put into practice.   1. Work On Your Flexibility One of the key differences between a man’s and a woman’s body is that men are generally less flexible than women. You may not think flexibility is important, but it is. Stretching your muscles regularly will help you move more efficiently, it can also help you stay injury-free and can relax your muscles, in turn reducing stress. Attending yoga or Pilates classes can help you improve your flexibility. Remember, as a general rule, men’s hamstrings, shoulders and lower backs need to be worked on more than other areas of the body, so pay special attention to these parts in flexibility sessions.   2. Go Slower It may be something of a cliché, but men do tend to have a […]
Mar 31

The Rock’s strength coach shared 3 tips for building muscle, from doing negative reps to trying earthquake bar presses

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Dwayne “The Rock” Johnson’s strength coach shared three key tips for maxing out your strength in the gym, which the Rock himself said he includes in his training. Strength and conditioning coach Dave Rienzi, who co-founded the ZOA energy drink brand with Johnson, shared the advice in a June 22 Instagram post. The tips include specific exercises and techniques you can add to your current workout to gain muscle and build overall strength and fitness, like negative reps and stability training.   Negative reps can boost muscle-building Rienzi’s number one tip is to include negative reps — the part of an exercise that involves lengthening the muscle or lowering weight. Also called eccentric exercise, negatives create a lot of tension on the muscle, which is ideal for making gains to both strength and muscle size. Typically, negatives are done on a slower tempo, such as a count of three, for even more tension. Examples include the lowering portion of a leg press, squat, or bench press, or bringing the weight back to the starting position in a shoulder press or bicep curl. Rienzi recommends slowing the reps so they last about four seconds, and using the technique for two to […]
Mar 31

TEN MINUTE WORKOUTS

by kevin in Workouts 0 comments
Fitness doesn’t come easy for some. While many love to spend hours at the gym or out and about keeping fit, there are a lot of us who struggle to do so. It could be through confidence, lack of interest or just not having the time to do some exercise – there is a large chunk of people who don’t even bother. Ten minute work outs, are perfect for any newbies or people who just don’t like long and complicated workout routines. We are recommended to do at least 30 minutes exercise five days a week, yet the figure is impossible for many. Ten minute workouts on the other hand, are relatively simple to learn, don’t take long (it’s in the name after all!) and can be done with little to no equipment. Why They Are Good for You Exercise does wonders to our bodies. Keeping them in tip top shape, fitness increases levels of our immune system, helps to burn calories therefore battling weight gain as well as increasing our positive moods. Ten minute workouts offer short bursts of exercise that still goes a long way in helping your body. The fact those who struggle with fitness tend to […]
Mar 31

How to keep your heart and brain healthy? Check out these 5 yoga poses

by admin in Workouts 0 comments
Yoga is known to increase flexibility and balance. However, you can perform yoga for heart and brain as well. Try these poses. One of the best things you can do for your heart and brain is to get on the mat for some yoga. Regular practice of yoga can help you manage your stress, which can lower your risk of heart disease and helps your body work to its full potential. Yoga for the heart and brain can also help you enhance your physical, mental, and emotional well-being, all of which contribute to a healthier heart. What’s more? Yoga can also help your muscles get stronger and bigger. Health Shots spoke to Akhil Gore, yoga instructor, lifestyle coach, and founder of Routein Yoga, who listed down some of the best yoga poses for heart and brain health.   Yoga for the heart and brain “Yoga is a holistic approach to regulating your lifestyle in a better manner. While performing asanas and pranayama, you can keep your mental and physical health in check. When it comes to specific asanas which can keep your heart and brain strong, one should follow the sequence of heart-opening asanas,” says Gore.   5 asanas to […]
Mar 30

Demotivated to workout? Here’s one science-approved way to get moving again

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A study found that using fitness apps increased everyday physical activity by an equivalent of 1,235 steps, and moderate and vigorous physical activity by 48.5 minutes a week Fitness trackers and monitors were all the rage when they were newly launched in India. Everyone wanted one, no matter how often they worked out. But for fitness enthusiasts, it remains a daily necessity for monitoring their workouts, calories burned, steps walked, and much more. If you are new to working out or someone who is trying to resume their exercise routine, fitness trackers may even help you get back on track. A study published in December 2021 on The BMJ, titled ‘Effectiveness of physical activity monitors in adults: systematic review and meta-analysis’ studied data from 121 randomised control trials and 141 study comparisons with more than 16,000 participants. The research was conducted to find what impact exercise monitors had on everyday physical activity, moderate and vigorous physical activity, and sedentary time. Its findings stated that using fitness apps increased everyday physical activity by an equivalent of 1,235 steps, and moderate and vigorous physical activity by 48.5 minutes a week. It also stated that the impact on sedentary time was insignificant. “The […]
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