Fitness - page 9

Tips on How to Get Fit even during Holidays

8 years ago in Fitness
tipshowtogetfitholidays
Holidays are people most favorite time of the year.

Cold season, tempting plenty of food and gatherings that requires to dress up and look good.

How to look good and fit even during holiday season?

Here are some tips;

1. Share to family or someone’s expert, like a coach your idea of wanting to get fit and healthy, seek their advice. Let your love ones know your cutting weight and encourage them to join you too. Get support from them.

2. Set a goal, knowing your ideal weight is way better to meet and be healthy. Don’t overdo and be skinny. It would be one of the best goal to achieve before the New Year starts.

3. Eat healthy, balanced diet with lots of vegetables and fruits, and drink plenty of water. Prepare your holiday feast less carbs and fats. Use substitutes and choose healthy options for example instead of regular pasta use zucchini pasta (vegetable option).

4. Start an exercise routine. Baby steps, begin with simple easy routines body strengthening workouts for better core;

  • 10-20 Squats
  • 10-20 Side Lunges each side
  • 10-20 Push  Ups
  • 10-20 Sit Ups
  • 30 sec – 1 Min Plank

and indoor cardio routines for proper breathing so you can stay long doing exercise.

  • Walk up and down the stairs for 5 Minutes (no stairs walk around the house)
  • Jog in place for 2 minutes (if you have a treadmill much better)
  • Butt Kickers for 2 Minutes
  • 1-2 Minutes Jumping Jacks
  • Frog jumps for at least 2 minutes

5. Get Rest too. If its painful stop, make it part of your routine to rest at least every 2 days of workout. Because if you get hurt or injured the more workout days you will loss.

6. Don’t stop once you reach your goal. Being consistent and making exercise a habit will keep you healthy for a long time.

Move a lot and have fun this holiday season!

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Easy and Fun Thanksgiving Workout!

8 years ago in Fitness

easy-and-fun-thanksgiving-workout

While on vacation and celebrating Thanksgiving with the family, don’t forget to do some workout to get rid of the calories and fats from all the food we consumed.

Do some cardio exercise at home, easy and will just take tiny bit of your precious family time.

Cardio workout is designed to increase and improve blood flow. Help you to burn calories and improves proper breathing.

Do these exercises 1-2 reps for 20 to 30 minutes.

  • To warm up start a 2-5 Minutes Climb stairs. Climbing stairs is a great way to get your heart rate up.
  • 1-2 minutes Jump rope , if you have no rope try jumping jacks instead.
  • 2 Minutes Squats and have some combination of Jump Squats
  • 5-10 minutes Walk or Jog on your backyard or around the village
  • To finish it up, do some planking for about 2 minutes.

Invite your family and friends with you and work out together. This could be a fun and healthy activity to celebrate Thanksgiving.

Happy healthy Thanksgiving everyone!

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The Ideal Body in One Month Before Holidays

8 years ago in Fitness

the-ideal-body-in-one-month

It will be a whole month long of gatherings and holidays. Control over food will be hard, gaining weight will be easy.

Before all this festivities , start working out and prepare your ideal body weight and figure.

Ideal body and weight are different for each people. It always depend on how you feel comfortable and happy. Most importantly is how good your health is and will be.

Healthy is being not easily getting ill, able to do physical activities, mentally and emotionally positive and for most people, looking good and feeling good.

Help yourself and do these challenge for 30 days;

30-days-ideal-body-challenge

Tip: Do these exercises as many repetitions as you can. But don’t forget to warm up, take a sip of water to hydrate, rest a little and stretch out afterwards.

It would be a great gift to one self to have ideal body and look great this holiday season.

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5 Exercises to Get Rid of Flabby Arms

8 years ago in Fitness

5-exercises-to-get-rid-of-flabby-arms

It’s not season for sleeveless clothes but make no reason to better hide your arms.

Flabby arms on the other hand needs some workout.

Here are 5 easy ways to get rid of these fats hiding on your arms;

1. Arm Circles – Stretch out arms to ‘T’, palms face the floor and start do front circles for 30 seconds, then back circles for 30 seconds.

2.Knee Pushups – Start on all hands and knees on ground. Lower your body until shoulders align with your elbows.

3.Overhead Press – Start with your elbows bent on 90 degrees. Using your own resistance push arms slowly up and overhead until fully extended. You can use some dumbbells for more resistance.

4.Floor Triceps – Start on the ground where you bent your knees, hands behind and fingers forward position. Then push up through arms, lift hips and extend your elbows.

5.Bicep Curls – In a standing position, start feet apart, arms at side. Lock elbows against body and using your own resistance slowly curl your arms up. Use dumbbells for more resistance.

Do these exercise 2 to 4 reps everyday.

Holiday season are the days when we love to attend gatherings and parties, where food are everywhere. Gaining weight would be easy.

Prevent some weight on your arms and do these workout.

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Best Cardio Workout Efficient for Intense Training

8 years ago in Fitness

best-cardio-workout

Everyday we move, doing chores, labor works and even going to work. Movements helps our body and somehow we are doing cardio without even knowing it.

There are simple cardio workout such as walking, running, biking, swimming and so on, as long as you move and get sweat.

But if you do intense training such as boxing, martial arts or any combat sports like Jiu Jitsu, cardio exercises are very important to build strength, lean muscles and develop proper breathing.

What is a cardio workout?

Cardio workout are set of exercises that raises your heart rate, getting you pump up and makes your body warm enough to get ready with more intense exercise. Sometimes, people take cardio as warm up exercises.

These workout I listed below are more stationary and can be done in the comfort of your home. You may only need a space, mat and jumping rope and your on.

Here are the best cardio workout efficient for intense training;

  • 1 minute jump rope
    1 minute plank jacks
    50 high knees
    1 minutes squat punches
    5 push ups
    15 burpees
    50 jumping jacks

**Repeat these exercises in order for two times (2x) or as long as you can everyday. Try to hydrate in between repetitions.

These movements makes your body stronger, and stronger muscles make for a more efficient and healthy body.

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Strong Abs in 30 Days of Plank Challenge

8 years ago in Fitness

Strong Abs 30 Days Plank Challenge

Are you up again for another challenge?

Or if you hasn’t done anything like this before, this is the time to do it and start on something.

Something to get fit and strong.

Try these “30 days Plank Challenge“.

Plank or called as abdominal bridge is one of the best core strength exercise involves maintaining a position similar to a push-up holding on for a maximum possible time.

This challenge will help you strengthen your abdominals and will improve posture if performed it regularly.

30 Days Plank Challenge

You do not need any equipment to perform this challenge all you need is a bit of space and tiny bit of your time everyday for 30 days.

Sometimes, challenge makes it more interesting to work hard and do your best.

Take the this Plank Challenge now for stronger abs and better looking you.

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10 Foods To Get Rid of Belly Fats

8 years ago in Fitness

10FoodsBellyFat

There is a saying, “You are what you eat!”

We eat mostly three times a day to nourish our body. Eating makes people happy.

But why food is to be blame for the weight gain, those muffin tops and belly fats. Have you ever feel regrets after eating?

The real question is, are we eating the right foods? Do you feel good about eating and still have a flat abs?

What causes those belly fats?

Belly Fats are excess calories turned into fats stored in the belly. Caused by wrong choices of foods like junk, oily and processed.

Wanting to get rid of these bulge or fats is not only for vanity sake as what the trend says. But also, to protect our organs inside healthy and not surrounded by these nasty fats.

Here are some superfoods to help us get rid of belly fats:

  1. Almonds – it contains significant amount of proteins and fiber which helps burning belly fats. Consume an ounce or 20 pieces for snack time.
  2. Oatmeal – is a whole grain full of good carbs and fibers which promotes better metabolism preventing belly bulge. Take one small bowl of oatmeal for breakfast with low fat milk and any fruits you desire.
  3. Broccoli – is packed with good amount of calcium and vitamins effective to boost metabolism. Have this vegetable on your daily meal as side dish or snack, boiled or steamed.
  4. Celery – eating this help cleanse your system. Eat this as a snack, add it on your soup or salad.
  5. Cucumbers – it is a low calorie food, like celery this also help cleanse your body. This is a good additional ingredient on your daily lemon water or salad.
  6. Tomatoes – it has minerals that can control body fats. Put this on you salad, soup or just eat it raw will be fine.
  7. Avocado – this is rich in good fats that helps burns belly fats. Why not make a guacamole, add this on your sandwich or salad.
  8. Pineapple – this fruit is very rich in vitamins and fiber promotes a healthier metabolism and fat burning. Add this on your fruits shake or just eat it raw much better.
  9. Pears – are low-calorie fruit that are high in fiber. Eat one a day for snack.
  10. Apple – one of this fruit a day drives a doctor away. True enough it will also drives belly fats away as it is high in dietary fibers and beta-carotene which helps proper digestion and making you feel full to prevent yourself from overeating. Have an apple for snack time.

Try to eat most of these foods or any that are low in calories, rich in fiber, calcium and vitamins as often as you can to prevent from having a big tummy

Enjoy losing those belly fats, eat good, look good, feel good!

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Tips and Benefits of Running that Makes You Gorgeous

8 years ago in Fitness

Running

This is the time of the year where we should be out and running.

There is the perfect weather and moment to get into shape before holidays.

We all know running is a very effective and easy form of exercise.

How far can you run? Are you a jogger or a consistent runner?

With running it all depends on your goal and capability how far you can go. Try to set realistic goal, start from at least a mile or two on your first day, be consistent doing it two to four times a week and soon beat your own record by increasing miles as you go each day.

Jogging or running either way both are beneficial for health, as the only difference between the two is the pace where joggers going at a pace slower than runners.

5 Tips to Encourage Yourself Into Running;

  1. Give Yourself a Reason and Set a Goal – whether to lose weight or joining a fun/charity run these are good reasons to help yourself and others while running. Set up personal goal, how many miles and how much time you can go each day, motivates you to get up and run.
  2. Invest with comfortable shoes and clothing – get yourself a good shoes and clothes because running will be easy if you feel comfortable. Proper clothing will definitely protect you from the weather. Shoes helps your run more and better.
  3. Pace Yourself – for beginners do jogging, starting in a slow pace at least 6 mph helps you warmed up and in control of your breathing. There will always be someone faster than you but better focus on yourself improvement.
  4. Run with a Friend – having someone with you running in the park or any trail makes running more possible and fun. If you get a chance to run with a pro, learning from them and getting some tips to reach your goal is another achievement.
  5. Run more every week – being consistent will help your body adapt and prevent yourself from getting hurt.

5 Benefits of Running;

  1. Improves Health –  get you into shape as running helps burns off fat, prevents high blood pressure, increased bone density and helps you have a strong legs.
  2. Improves Skin Health – sweat gets rid of body toxins which gives you a radiant and beautiful complexion.
  3. Helps you Clear Your Mind – with running your not only getting a body health increase but a positive mine too. Running helps lifting your mood and relieving depression. Running is an awesome way to have a personal “me” time and see some nature.
  4. The Best Cardio Workout –  in order to get stronger your body needs a good heart and lungs. Running definitely strengthen lungs and heart as it helps pumping blood and oxygen for our body. Before getting into other extreme physical activities, doing some cardio by running helps pump your energy up high.
  5. Be able to Help Others – there is no better reason with running for a cause. There are so many fun/fund/charity runs on your city to join that can help people in need and to get socialize.

Run and reach your goal happy, not worn out. Remember, running helps you stay fit and young looking.

Being positive with running helps you to come back for more. Make time for it and finish it strong gorgeous!

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