Workout From Home

Workout From Home

By   9:43:00 AM   No comments:

If you can’t make it to the gym every day or don’t have the money for a gym membership, here’s some creative solutions for getting fit.

When I head out to an appointment, I don’t expect my clients to have a full fitness center in their home, nor do I rely on them having all the equipment. When I pull in the driveway to train the family, or simply their kids, I tend to use everyday items, i.e. pool rings, stepping stools, light weights, etc.

Although going to the gym can be an awesome experience, it’s not absolutely necessary for getting in shape. By using household items, or simply modifying the way you do chores, you can get an amazing workout from the convenience of your own home.

As long as you’re moving...you’re working! Whether you’re walking around the block, or cleaning the house as fast as you can, the workout doesn’t have to be complicated, it just has to get your heart rate up! It also doesn’t hurt to have fun while you’re doing it!

Being a firm believer in “Family Fitness”, have the whole family involved, make it fun and do it together! If you’re watching television, have a competition during the commercials of who can do the most abdominal crunches or pushups. Taking a walk after dinner every night is a wonderful way to get your kids used to exercise and also a great time for the family to truly relax and talk about the day.

If you truly want an intense workout, the biggest trends in fitness right now are those that involve using your body weight as resistance. If you really want a tough workout, go back to the basics! Pushups, sit-ups, mountain climbers, up / downs (also called burpees), pull ups, squats and walking lunges are amazing exercises that involve little to no equipment. If there would be one piece of equipment I could recommend to someone trying to lose weight, buy a jump rope! If you start with a minute or two a day and work your way up, you improve your cardio level, and burn an insane amount of calories!

A few examples of household items you can use for equipment are:

• Water Bottles: You can create an entire “weight” system on water bottles alone. Use smaller water bottles to start, then increase up to the gallon size jugs which weigh about 8 pounds each. Adding sand to the gallon can make it up to 15 pounds! Carry them while doing the squats or walking lunges.
• Stepping Stool: Using a stepping stool, practice stepping up and down and have fun with it! This not only works your quads, but also your butt and your hamstrings, which is definitely a common area with women. Additionally, the step can be a measurement by which you do squats. Squat down until your butt hits the stool, then stand back up.
• Chair: By using a sturdy, armless straight-back chair, you can do dips or even put your feet on the chair to do a more difficult pushup. You can also use the chair as a bench to do curls or different exercises with resistance bands.

Regardless of the exercise or equipment, the important thing is to make sure you’re active. Even playing with your children can turn into an excuse to exercise. Challenge them to run an obstacle course, do laps in the driveway or even play with a hula hoop. With a little creativity, you can make anything an exercise.

Heather Hackett is the Chief Fitness Officer of I Train Your Kids, a company focused on improving the health of children and their families through proper nutrition and exercise. Starting this Fall, Heather will also be offering online training and nutrition counseling which will allow her to train any child or family, anywhere. To contact Heather or for more information, please visit www.iTrainYourKids.com.

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Summer Fitness For Family Fun

Summer Fitness For Family Fun

By   3:56:00 PM   1 comment:

There is nothing I love more than warm weather and sunshine and if you are looking for a way to improve your fitness level, summer is the time year when you can enjoy many activities that cannot be enjoyed at any other time. So, get your outdoor gear ready and prepare to have some fun.

Kayaking is a great way to enjoy the beauty of the water and get a workout at the same time. This sport gives you a great upper body workout and burns about 340 calories per hour. There is a learning curve when it comes to removing yourself from a closed kayak. Enjoy the beauty of the water and its wildlife from a kayak.

Inline skating is a great way to burn calories. This activity gets rid of more than 800 calories an hour as well as toning the lower body. The parks in my area are full of people enjoying nature on skates. This is an activity that is easy on your joints and if this is something you always thought you would enjoy, but are afraid take lessons and enjoy the outdoors on skates.

Hiking is one of the best ways to enjoy the outdoors and leave the rate race behind...at least for a short while. This activity burns about 400 calories per hour and is great for your heart and lungs. Make sure you are wearing shoes that are broken in and are not going to hurt your feet. There is no better way to enjoy the beauty of the earth than by hiking through the wilderness.

Bicycling is a great way to spend time with your family and burn 500 calories per hour. There are cycling clubs that ride in the parks and also along other bike trails. This has become a popular activity for both individuals and groups. This is great sport for people from 6 to 80. This is another one that is also easy on the joints.

Swimming is a great family sport that burns about 800 calories an hour. Some of the activities that are most fun are badminton and volleyball played in the water. Treading water is a fantastic way to exercise in a nongroup setting and water aerobics is another activity done in the water that has become popular in recent years.

Summer is the best time to get physically fit just because it is easy to make exercise fun. It can be an individual event or something that is done as a group or with your family. If you can get yourself in a fitness routine in the summer, it is that much easier to carry it over into the winter.

By: Marjorie Salada

Article Directory: http://www.articledashboard.com

Marjorie is an author that enjoys writing about health and finance. You can visit her latest site at spinningbikesforsale.net where you can find information on Used Exercise Bikes.

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Tango, one of the most fun forms of exercise

Tango, one of the most fun forms of exercise

By   8:10:00 AM   No comments:

Tango dancing is one of the most fun forms of exercise available! Its been one of the main topics of major medical news stations and channels, that social dancing has become a great method to replace the needed twenty minutes of brisk walking that doctors have been recommending for years. Dancing the Tango can do many things to improve your overall health. For one thing, dancing the Tango, or any style of dance for that matter, helps improve your respiratory functions by helping the blood flow across your entire body. The rigid stance demands promote excellent posture, as dance instructors will grill it into you until it is part of your second nature. The dance itself is great for burning calories as well, the fast paced movements tend to make it one of the most valuable dances in terms of losing weight! Not all Dances were created equal, as you can tell by examining the amount of calories burnt per hour:


* Ballroom/Tango: 180-480 * Belly dancing: 180-300 * Jive/swing dance: 250-400 * Line dancing: up to 300 * Salsa: 400

Tango has started to be used as a Therapy for people with certain levels of dementia, and diseases like Alzheimer's and Parkinson's. In these methods, prevention tends to be the best method, starting before the symptoms can occur. It also offers the benefits that come with an equal amount of physical exercise, such as lower blood pressure, and cardiac diseases. It is often seen as better then most of these types of exercises, since it increases balance and and requires you to use your entire body. Its not uncommon for people to find muscles in there feet they didn't know existed before. It works by dancing steps that help your balance, equilibrium, memory, posture; your movement from your own axis, levity, synchronization, syntonisation , psycho tonic dialogue, feeling through your physicality. Tango Dancing, at its base, is a social activity. Studies have shown that strong social ties and socializing with friends contribute to high self-esteem and a positive outlook. Most major cities have a lot of activities involving dance occurring- I live in Portland Oregon and there is a Portland Tango event every single night. A simple google search will find you activities occurring in your own city. Tango being a social dance, it is seen as a way for people dealing with divorce and depression to connect to the outside world- helping them, get out of the rut there life was currently in.

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Get Fit with the Family

Get Fit with the Family

By   8:24:00 AM   No comments:

One thing that is shared by Mums around the world is the feeling that there just aren’t enough hours in the day. If you slump down onto the sofa after a day of cleaning, tidying, washing and cooking and feel that spark of motivation to spend an hour on the treadmill, you’re certainly in the minority. For the rest of us, the feeling that we could be doing more to improve our health and fitness is off-set by the fact that we’re just too rushed off of our feet to find the time to do much about it.


There’s no need to feel guilty that health and well-being is pushed to the bottom of the pile, behind homework and tomorrow’s packed lunch. However, in a world filled with cars, microwaves and TV dinners, it’s really important that you teach the merits of a healthy lifestyle to your children, and there’s no better way than being a good role model. So, here are some ways that you can squeeze some activity into your daily routine without realising:

Do Things Together: Children make great personal trainers and they’re free! So pull out your bicycles from the back of the garage and go on an adventure together. If you have little ones who are too young to cycle for themselves, those great seats or towable tents can make them feel included in the fun. Don’t limit cycling time to a Sunday afternoon only; there are plenty of trips that you can make during the week where the car can be left at home18

Start a Routine: If everybody pulls their weight after dinner to clear the table and load the dishwasher, you’ll have time to go for a half-hour stroll before bed-time. Walking aids digestion, helps you to get to sleep faster and is the perfect opportunity to have one-to-one time with your children to chat about school without the distraction of the TV set.

Make it a Play Date: If you feel a bit daunted by the idea of taking the kids to the swimming pool alone, why not call up a good friend and make a play-date of it? The responsibility of keeping an eye on the kids will be shared between the two of you and the splashing around and having fun will help to burn far more calories than you would if you were sat in front of the Wii. Also, going with a friend adds an extra level of motivation, as you will be far less likely to change your mind 5 minutes beforehand.

Join a Team: Summer activity schemes usually start around this time of year, so keep your eye out for soccer, football and softball teams advertising in your area. Some teams have both junior and Mom & Dads’ leagues too, and the sense of team-spirit and new friends that you make will make going to training feel like more of a social event than exercise.

Have Fun: Do you often find yourself gazing out of the kitchen window while your little ones are having a great time chasing around garden? Well, put down the scouring cloth, step away from the sink and join in! Spending half an hour running after a Frisbee or playing goalie isn’t going to put you behind on your chores for the rest of the week, but it’ll certainly get your blood pumping and the smiles all-round will make it all worthwhile.

About the author: Victoria Crowdell works for SportsEquip.co.uk, leading suppliers of ‘capital’ sports equipment and wet pour safety surfaces.

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Get the Kids off the Couch **Outdoor Fun from International Playthings

Get the Kids off the Couch **Outdoor Fun from International Playthings

By   3:47:00 PM   No comments:

What better way to enjoy the springtime than by getting the kids off the couch and outside for some active play? These days, little ones are spending way too much time in front of the computer, playing video games, and watching TV. In fact, The Archives of Pediatrics and Adolescent Medicine recently found that children with more TV exposure tend to participate less in class and have lower math grades. They are also less likely to be physically active on weekends, and have body mass index scores that are about 5 percent higher than their peers. International Playthings loves to encourage productive play by offering a range of toys that get kids into the great outdoors!

New from International Playthings’ proprietary iPlay line of toys, are two hot items for spring, when the days are warmer and longer, allowing for plenty of outdoor fun.

Soccer Trainer

The soccer trainer set is fun to use while improving ball control and coordination while practicing kicks! The set includes an 8-inch ball that is attached to the base. The ball is easy to inflate using the included pump whose needle stores inside the handle. Before playing, simply weight the base with either sand or water. It is versatile and can be played alone or with a friend! Soccer Trainer, for ages 3+, retails for $19.99.

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Summer Fitness For Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season

Summer Fitness For Busy Women: 4 Quick Exercises To Stay Firm During Bikini Season

By   8:15:00 AM   No comments:

It’s summertime, and the living is easy – except when you have to think about putting on an itsy-bitsy-teeny-weeny yellow polka dot bikini! But don’t worry, there’s still time to get in shape to strut your stuff on the beach or the boardwalk!


These tried-and-tested exercises can give you quick results with just 10 minute focused workouts every other day. (If you’re on a serious mission and feeling really motivated, feel free to go for it every day!) And don’t forget to mix up these moves with some cardio work, even if it’s a game of soccer with the kids or a brisk walk to the park. Take advantage of the extra quality time you’re spending with the kids, family or friends this summer - whether at home or on vacation - and put the fun things you do to work to stay active. Every calorie counts!


And after a few weeks with these exercises, you can look your best in the season’s latest teeny-weeny bikini fashions! Have fun in the sun – but don’t forget the sunscreen!!

Dolphin Kicks
For this exercise you want to balance your weight on your forearms with your elbows directly underneath your shoulders. Make sure to pull your shoulder blades down towards the hips (away from your ears) – this will keep the stress off your shoulders. Extend your hips and spine, pull in your abs (this supports your torso) and bend your right knee slightly off the floor for more support. First Inhale, and then as you exhale extend your left leg straight out to hip height, contracting the glutes and hamstrings. Your hips should be facing forward at all times. With a slight bend, return the left leg to meet the opposite supporting leg.

Reps:
Repeat up to 20 repetitions, keeping the torso still, then switch to the other side.

Muscle Focus:
Glutes, hamstrings, abs, and lats.

Super Butt Kicks
Lay down on your back, placing your arms down by your side. Lift your hips off the floor in a bridge position. Your right knee should be bent with the heel in line with your sit bone, and your left leg should be extended straight up. As you inhale, lower your left leg to the floor. Be sure to keep your hips still and maintain the bridge position. Exhale and bring the leg back up to the start position

Reps:
Repeat up to 20 reps, then lower your left leg to the floor in the same bent position as the right. Lower your butt to the floor, rest, and change over to the other leg.

Muscle Focus:
Glutes, hamstrings, abs

Dead Bug
Lay down on your back with knees bent at a 45-degree angle. Head, neck and shoulders should be off the floor and hands resting on your knees. On an exhale, draw in your abs and simultaneously extend your left leg out and your right hand over your head. Repeat this move, alternating your arms and legs. Keep your eyes focused on your belly button at all times, and if you start to feel tension in your neck, lower your head down to the floor. (This will get easier as you build more strength in the abs.)

Reps:
Build up to 20 repetitions completed twice with a 30-second to 1-minute break. Make sure not to sacrifice form.

Muscle Focus:
Abs

Side Plank Leg Lifts
Lay down on your side, balancing on your right hip and resting on your right forearm. Your right elbow should be directly underneath your shoulder and your knees bent and stacked on top of each other. While exhaling, contract your abs, and lift your hips off the floor. At the same time, extend your left arm and leg out to the side of your body, making sure to keep the knee and toe facing forward.

Reps:
Try for 10-15 reps, then turn over onto your other side and repeat.

Muscle Focus:
Glutes, abs

By: Tracey Mallett
Article Directory: http://www.articledashboard.com

Highly sought after fitness expert 15+ years in the fitness industry, Tracey Mallett can help the busiest women get into shape. Her Super Body Boot Camp Burn It and Firm It and 3-in1 Pregnancy System exercise DVDs each feature different cardio workouts that hone in on techniques that will strengthen and reshape your body’s major muscles – in just 15 minutes per day. Even the busiest women have 15 minutes in a day – so buy one of her DVDs now at: www.traceymallett.com/products.htm

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