Category: Fitness

Travel Workouts You Can Do Anywhere

Finding ways to work out while traveling can be difficult- but here are five workouts you can do in a short amount of time, that don’t require equipment, meaning they are perfect for traveling or doing anywhere!

High Intensity Interval Training: Focuses on short periods of all-out work follow by short periods of active rest. This makes the body work harder than it does during steady-state cardio. Some great examples: Tuck Jump, Lunges, Squat Jumps, Mountain Climber, Burpees, Sprints, and Planks.

Pilates: While you can do Pilates with a reformer or props, you can also do it with just your body weight. It can be just as effective using only your weight and is another great program you can do anywhere. Popular moves to try: Bridges, Leg lifts, T-Press, toe taps, Arm Circles, and push ups.

Circuit Training: You can put together your favorite circuit to get your heart rate up,  burn fat and get a good workout in 30 mins or less. Set up 2 circuits that you do for 10 mins each with a warm up and cool down of 5 mins of each for a great 30 min workout. Remember circuit training is all about no rest in between exercises. Choose exercises such as high knees, lunges, push ups, squats, and planks.

Go for a run: Most hotels have a treadmill but you can also take to the streets using one of the million running apps that are available and find a trail near you. It’s a great way to get a cardio workout and see the sites of wherever you are visiting.

Yoga: While yoga is normally done on a mat, it can also be done on carpet or any soft surface. Whether you are a beginner or experienced, yoga is great to improve your flexibility and muscle strength. Some great moves to add to your next workout: Cobra pose, warrior pose, downward dog, airplane pose, one legged prayer, and childs pose.

Finding quick and simple workouts that you can do anywhere including on the road are the perfect way to stay on target with your health and fitness goals.

Sources:

http://www.businessinsider.com/quick-workout-to-do-anywhere-while-traveling-2016-8

http://fitkim.com/5-travel-workouts-you-can-do-anywhere/

Things to Know Before your First Marathon

The number one rule in marathoning is don’t try anything new on race day or race week. Stick to what your body knows and treat every long run like a dress rehearsal for the race.

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Everything you need to know about Hot Yoga

You have probably done Yoga but have you ever tried Hot Yoga? Hot Yoga adds a whole new level of difficulty along with the benefits of detoxification, flexibility, de-stressing, and more. If you have never tried hot yoga and want to give it a try here are some tips to prepare for Hot Yoga.

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What You Eat is What You Lift- How Your Food Choices Influence Your Performance

A common issue among new fitness enthusiasts is their lack of understanding of proper nutrition – what it is, what it does and what it has to do with training. Most either start out by believing that more strength and more muscle means more food, so they eat more of anything and everything, without paying attention to their timing or menu.

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Fix your form: How to Box Jump

Low section of athlete doing box jumping in gym. Young man in crouching on wooden box. He is in brightly lit health club.

Box jumps are a basic quintessential plyometric workout that build explosive power, strength, and stability. However, people tend to use incorrect form that could cause some serious damage to your body. Once you nail the correct form, add box jumps to your workout to target your fast-twitch muscle fibers that will ultimately improve your lifts. If you are new to box jumps, start with a box no higher than knee height and work up to a higher box.

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4 Tips for Proper Form on a Rowing Machine

Young man doing exercises on rowing machine in a gym.

Many people know how great the rowing machine is for a full body workout but they hesitate to use one because they don’t know how. Learn the proper form and technique below so that you can be confident the next time you row.

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Setting Goals for Your Workouts

runner tying her shoes preparing for a jog

A lot of people have general goals when it comes to working out. For example, your New Year’s Resolution may be to “go to the gym more,” but what does that really mean? Without specific workout goals it is hard to remain accountable to yourself so you can achieve results. Whether you want to set a fitness goal, like running a 5K, or a diet goal, like incorporating a workout protein bar into your routine, thinking about the little steps now will allow you to see the bigger picture.

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Keto or Paleo Diet: What’s the Difference?

Improving your health and succeeding in your workouts have a lot more to them than just exercising and staying active. It is also necessary to eat a healthy diet that gives you the vital nutrients you need to get the results you want. Two popular choices that are actually similar in their goals are the Ketogenic diet and the Paleolithic diet. However, it can be tough to know which diet will best help you reach your goals unless you research how each one affects your health. Here is a quick breakdown of paleo vs. keto so you can learn more about which foods to eat, which to avoid, and how they can bring short- and long-term success.

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30 tips for a better you

Tips-to-a-better-you

Every year everyone sets goals on how they are going to be healthier and more fit this year but then give or take a few weeks or maybe even a few months the diets are stopped and exercise becomes less frequent. Wouldn’t it be great if we actually stuck to those goals we set at the beginning of the year? Wouldn’t it be great if we actually were more fit at the end of 2017? Well, the easiest thing to do is to start implementing healthy lifestyle choices into your daily life. Instead of starting one of the “Fad diets” that make you go from eating everything to nothing and are simply hard to maintain, start implementing things like drinking more water every day. As you slowly integrate these things into your lifestyle you will start to become healthier and take a step at changing your lifestyle as a whole instead of just dieting. Here are 30 tips to start becoming a healthier version of you.

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Quick Guide to Lunges

woman does stretch exercise to build strength and healthy body

Lunges are a foundational movement exercise that can be done anywhere and everywhere. They are easy to do and there are so many variations that make them a great exercise. However, they are one of the most butchered exercises in the gym and have caused injuries. Lunges allow you to elevate your heart rate and target several muscle groups at the same time. The targeted muscles include the glutes, hamstrings, quadriceps, and the calf muscles, abdominal muscles, and back muscles act as stabilizers.

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