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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!

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.

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.

What is it a morning like to you?

How do you start your day? What are your morning routines?

Maybe practically still on a snooze mode and just wanted to burry yourself in bed.

How we wake up in the morning basically affects our entire day including diet and training mood. For a morning person should probably be fine, but for those not, alarm clocks sets them to a bad mood.

Learn to start it with happiness, gentle movements and stretch out. Running to the gym or in the park is not an option sometimes. Make use of the bed and comfort of your bedroom to workout.

Create a habit of exercising the minute you wake up, do these 10 exercise to boost your morning:

1. Side Plank – in the comfort of your bed start 1 minute side plank. Lie on your right side with your legs straight. Prop yourself up with your right forearm so your body forms a diagonal line. Rest your left hand on your hip. Hold as much as you can and do the other side.

1. Regular Plank or Forearm Plank – same static workout as the side plank, this one also best works our core body strength. Stay on your bed, lie facedown with legs extended and elbows bent and directly under shoulders. Feet should be hip-width apart, and elbows should be shoulder-width apart. Hold for a minutes or so.

1. 25 Leg Raises – lie from the bed, legs straight out, hands at your sides. Lift your legs straight up (not bending your knees at all) until they’re at a 90 degree angle (or close). Lower your legs and repeat without letting your legs touch the bed.

1. 25 Flutter Kicks – lie on your back from the bed; lift your legs one by one, left and right making sure to keep it raise up. Try at least 25 times.

1. V-Sit Hold – Lie on your back with your arms overhead. Then start lifting your arms, shoulders and legs off the ground and hold this lifted position by contracting your core. Reach you arms straight, hold and maintain your position for at least a minute.

1. 25 Crunches – Start on a mat or any flat surface lying face up with knees bent. Then curl your shoulders towards your pelvis with hands behind or beside your neck or cross over your chest. Make sure the lower back stays on the floor, and don’t push against your neck or head to avoid injury. The difficulty of crunches varies like side crunches, also you can use equipment’s such as medicine balls, etc.

1. 25 Squats – Start on a crouch or sit position, bent both knees and one’s heels are close to or touching one’s buttocks or the back of one’s thighs. Move up and down for at least 25 times.

1. 50 Jumping Jacks – this time you pretty much warmed up so get up from your bed, and start jumping while arms over your head. Try to do at least 50 times.

1. 25 Jump Squats – begin in a squat position, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Do this at least 25 times. 

1. 20 Push Ups – On the floor, start on a good posture push-up position. Position your arms correctly to properly support your body. Keep your back straight, flex your ab muscles and squeeze your gluteus. Then slowly lower your body as if your are pushing the floor away from your chest, and repeat. For assisted push-up, try to put your knees on the ground instead.

Doing exercise in the morning helps us create a happy productive day and a strength our body needs to perform physical activities.

Start your day right. So rise and shine, get fit!