Mar 29

5 Tips to Help You Stick to a Big Arm Training Plan

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Knowing what you’re doing is just the start. Here’s how you can achieve success by following through on your goals.   GETTING A PLAN is one thing. Following that plan through to its end is a completely different task. We’ve all had that workout plan, nutrition advice, or cardio routine that we hoped would get us on track with the version of ourselves we want to become. Finding a plan isn’t the part people have trouble with: It’s the follow-through, sticking with the program every day. I get it! Most people start new programs with the best of intentions, but then life gets in the way. Late hours for a work project, a sick child, feeling overwhelmed, or any number of monkey wrenches can derail the program, and sometimes you never get back on track. This is the pain point that keeps many people from making the changes they initially set out to accomplish. Luckily, that is all in the past. Here are the top tricks and hacks I suggest to my clients to help them go from well intentioned to well equipped!   1. Choose Small Goals, or Mile Markers, to Achieve Along the Way We all have goals […]
Mar 29

6 Ways to Achieve Your Fitness Goals This Year

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The holidays are a wonderful time to reflect, but once the ball drops, it’s a cue to look forward and map out your goals for the upcoming year. For many, that invariably includes a vow to be more physically active. And why not? Regular exercise is shown to strengthen muscles and bones, boost mood, reduce disease risk, and increase longevity. It can also help you keep your weight in check, if that’s on your list of resolutions. Yet, the best intentions don’t always lead to unwavering self-discipline and habits that stick. If this sounds familiar, consider whether wellness pledges of years past have lacked clarity. “The problem is often a goal we think we should set, versus one that’s actually important to us,” says Allison Grupski, Ph.D., a clinical psychologist and vice president of behavior change strategies and coaching at Weight Watchers. “Or, it’s that we haven’t gotten a clear idea of what [a goal] will look like when we reach it.” If you’re dedicated to making your goals come to fruition this year, use these research-backed tips to inject new momentum into your intentions, and transform your get-healthy resolve into a reality.   1. Identify the “Why” If a […]
Mar 29

Pre-workout mistakes to avoid: Happy ways to weight loss

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A good workout session also consists of good preparation to make the most out of it. Working out is not only about hitting the gym and lifting weights. A good session also consists of good preparation to make the most out of it. Here are some common pre-workout mistakes to avoid: Lifting on an empty stomach: Lifting or working out on an empty stomach with the goal of burning more calories will yield the opposite effect. While your body is running low on fuel, it turns out that the largest source of energy readily available for loss is unfortunately not fat, but muscle. Eating a heavy meal: Eating a heavy meal too close to a workout can make you feel nauseous and sluggish. This impact is because your body hasn’t had enough time to digest the food properly. Therefore, it is best to have a light snack a while before the workout. Not stretching or warming up: Warming up is as important as any exercise in your workout routine. It increases blood flow to your muscles, raises body temperature, and most importantly, it reduces the risk of injury to your body.
Mar 29

6 tips to prevent common injuries during a barbell workout

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Love to lift weights but scared of injuries? Well, follow these 6 tips and avoid any kind of injury while you do barbell workouts. If you are someone who loves to hit the gym everyday and do deadlifts, make you take necessary precautions to avoid injury. Barbell workouts can get scary if not done with the right technique. Your goal might be to build muscles and get a toned body but you might end up with a torn body. So, here are 6 tips you must follow to avoid getting injured during a barbell workout. Going to the gym for a day, getting hurt and then missing out on several days of workout makes no sense. Also, the pain you will be in is no party, so why not be careful and do things the right way to avoid getting injured. Apart from getting injured while working out, people also get injured because of wrong handling of the equipment. There have been a lot of cases where one has dropped the barbell on their foot or worse hit someone with it because of not being careful with it. For these kinds of accidents, all you can do is be very […]
Mar 29

Try This 10-Minute Morning Workout to Start Your Day

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Workouts don’t have to be complicated to be effective. In fact, the easier you make a morning routine, the more likely you’ll get out of bed to do it. Short workouts are also great when you’re crunched for time, traveling, or just need a quick way to get the blood flowing. Plus, fitting in fitness before you head off to work, school, or other life duties allows you to establish a routine, which means you’re less likely to come up with a list of excuses to ditch this essential “me” time. Before starting a new exercise program, check with your doctor. Then, follow the six steps in this exercise routine to get the most out of your mornings.   1. First, warm up Start with some warm-up exercises for 2 minutes. Do 90 seconds of easy cardio drills, such as: jogging in place high knees jumping jacks rope jumping (without a rope)   Follow this with 30 seconds of dynamic stretches, such as arm circles and hip swings.   2. Speed skaters Stand with a slight bend in your knees and your feet hip-width apart. With your arms at your sides, jump to the left and land on your left […]
Mar 29

Part I: Full-Body Workout from Home

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Looking forward to losing a bit of weight and build some muscle in the process? Look no further than this full-body workout routine that uses the weight of your own body as a form of strength straining, whilst the short breaks in between ensure that you are burning off the calories as well – a two for one! Plus, this is done from the comfort of your home, making it suitable for everyone. Perform each circuit in order, completing all of them to finish a workout. This should be performed three times a week, taking a recovery day between each. Pistol Squat Start in the standing position with your feet close together. Lift your left leg off the ground whilst standing on your right, and then lower yourself to the ground by bending your right leg. Squat as low as possible before returning to the standing position and repeat on the opposite leg. Once you have squatted on each leg, on rep is complete. Finish a total of 14 to finish a set and then take 30 seconds of rest in-between before completing a further two, taking arrest between each. Burpee Begin standing before squatting down onto the ground with […]
Mar 29

8 Top Exercises Trainers Want You to Try

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Add these expert-approved exercises to your workout regimen. You know fitness matters. By remaining active, you can improve your physical and mental health in a myriad of ways, especially as you get older. But there are a dizzying number of workouts you could potentially do — which ones should you begin with? With the help of personal trainers, we’ve determined the best exercises that fit a wide range of fitness goals. These exercises will improve your strength and endurance and will benefit your workout journey in the long run. You can also modify them depending on your fitness level and still get the same benefits. Add these expert-approved exercises to your workouts today.   1. Deadlifts The deadlift is a compound exercise that has you lifting heavy weight off the floor by bending at the hips and standing back up. There are plenty of variations to choose from whether you’re a beginner or a seasoned weightlifter. Some variations include the kettlebell deadlift, Romanian deadlift, conventional deadlift, stiff-legged deadlift, sumo deadlift and trap bar (or hex bar) deadlift. “The deadlift is a great exercise because it helps strengthen the core, back, shoulders, arm muscles, as well as your glutes, quads, hamstrings […]
Mar 28

Part II: Quick and Easy Ten-Minute Workout

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Getting back into shape after the festive season can always be a struggle, especially when trying to get back into a regular fitness routine. This quick and easy workout routine offers a nice return to exercise, as these simple yoga poses should help relax your mind, work the body’s flexibility and core. Here is the remaining yoga poses that finish off this ten minute workout. The Pigeon Start by getting into the hands-and-knees position, which is essentially being on all fours, with your knees and hands flat on the ground, facing downwards. Then bring forward your left knee to that it is sitting just behind the left arm. Tuck under your left foot so that the toes are sitting close to your right hip, whilst keeping your left knee just in front of your left hip. Then stand your upper body in the upright position and start to inhale. Upon exhaling, walk the hands in a forwards direction on the ground and stop as soon it becomes too much of a stress to stretch any further. More flexible people may manage to lie part of their torso onto their left thigh, although it’s not essential. As the same time as […]
Mar 28

10 Home leg Workouts to add to your Exercise Regime

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It’s not always possible to get to the gym, work commitments, family life, the weather, we all get those days from time to time. To help you out, we’ve put together 10 fantastic home leg workouts to try in the comfort of your own living room. Don’t forget warm up first, however!   Squat A good old squat is the go-to stretch to really get those thighs and glutes working hard. Squats can be difficult at first as sometimes you naturally want to bend your knees. If you are sitting on a chair, lean forward, lift yourself up slightly, and remove the chair so the weight is on your heels. There’s your squat position!   Lunge Ever tied your shoelace? You’ve been lunging all this time, probably without even knowing it! If you’re going to be exercising at home then the lunge is a great home leg workout. Take a large step forward with a leg (as most people tend to use legs to move about) and lower the other leg. It’s important to keep your front shin vertical and your rear foot stretched out behind you. A successful lunge will work your hips, hamstrings, quads and glutes.   Single-Leg […]
Mar 27

5 Surprising Reasons Why You’re Struggling With Workout Consistency

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It’s not just OK—it should be a priority—to put your health and fitness first.   Workout consistency often feels unattainable in our busy lives. For many people faced with handling multiple family and professional responsibilities, it oftentimes feels easier to believe we can’t find the time instead of working to make the time to get in a good sweat. Some of us would rather lean on a whole bunch of justifications and rationalizations, which in reality are just polite code words for excuses. At the same time, they place their fitness goals—and the time needed to achieve these goals—at the bottom of the priority scale and instead accept the increased risk of long-term health issues. Skipping out on your workouts should not be an option, even if you believe you have no time to train, All it takes to get your fitness priorities in order is address some minor bottlenecks, then shift a few beliefs and attitudes that aren’t serving us in any beneficial way. You might find one or more solutions to your complacency among these five surprising reasons why you’re struggling with workout consistency. These reasons also provide convenient excuses not to even try, so let’s shatter them […]
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