Archive | Workouts & Routines

2 Simple BodyWeight Exercises for Home, the Park, or Anywhere

There are a huge number of progression options for each exercise and ultimately the level that the exercise is performed at will be relevant to the person. If you have any injuries or are new to exercise, please refer to a qualified physio therapist or personal trainer prior to trying these exercises.

Both of the following exercises are ‘super stars’ in terms of the benefits you can receive from them. They are exercises that reflect movements our bodies are naturally designed to do and they work all the major muscles in the lower body. You may wish to compliment them with some upper body exercises once you get into the habit of doing them.

1. Squat

Start with feet just outside hip distance and turn them out slightly. Sit back and imagine you are sitting into a chair. You may need to start with a small movement, in order to maintain your posture, and when you become more advanced you can work towards getting your thighs parallel to the ground, or even lower. Always ensure you maintain correct postural alignment. From there, push up through the hips to the start position.

The chest stays lifted, heels remain on the floor, and knees are in line with feet throughout – if your knees drop inwards it normally means you need to squeeze your buttocks and/or tighten your abdominals more.

Variations can include narrow squats, wide squats, and 1 legged squats.

2. Lunge

Start with the feet directly under the hips. Keeping the feet hip distance apart for balance, take a big step forward with one foot and lower into the lunge position. Both feet stay facing forward, and the back heel is lifted. Lower until the back knee is just off the ground (or start with a small movement as needed). Then push off the front leg using the thigh muscles and buttocks so that you are back in the start position.

This type of lunge is called a ‘power lunge’. Other variations include stepping back or to the side into your lunge, instead of forward. You could also perform a ‘static’ lunge, where both feet remain fixed in the lunge position throughout (i.e. there is no stepping into the lunge).


• Warm up for 5 minutes (e.g. by going for a walk or a jog) before completing these exercises

• Keep your abdominals strong and breathe continuously.

• Start with 10-15 repetitions of each exercise. Repeat for 2 sets if you are feeling energetic.

• Always refer to a qualified exercise professional for advice on technique and to determine an appropriate progression for your individual fitness level

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Revealed – The Very Best Exercise For You

Many people ask me, what is the best exercise for me, or which exercise should I be doing.

The answer depends on where you are up to, for example if you are just getting back into activity or if you have never been an exercise person, then… Drum Roll! The very best exercise is the one you will do!

It’s as simple as that. It doesn’t matter what the latest book say, or the chiselled trainer recommends, if you don’t like it you won’t do it.

Who cares if the celebrities are doing it (they probably aren’t anyway) who cares if your sister in law swears she got her great butt from a certain exercise, if you don’t like it then it won’t happen, at least beyond the first few days or weeks.

So many pieces of expensive lie dormant in the back of garages, or neatly folded under beds gathering dust. Because they seemed like such a good idea at the time and the TV infomercial was so compelling.

Unfortunately most of these gadgets are as good as useless and most people give up on them. So what would you do, here are a few tips.

A daily intentional walk

Walking a little further to work or to the shops.

Doing something regularly at home such as a few squats or push ups every 60 minutes.

Dance around the house.

Power cleaning!

Join a class that you would like, but don’t buy any special clothes until you are sure it is a class you will persist with.

Run, swim, cycle etc.

The bottom line is that you will make the time to do it.

If you are already in the routine of being active then it’s still important to add in exercises which you will enjoy over time.

Or you may have a sport or hobby which requires a degree of fitness and you wish to enhance it. E.g. My passion is martial arts, so I choose exercises which will enhance my strength, flexibility endurance and speed. Some Of these exercises I may not like much, but the benefits for my martial arts make it worth pursuing.

For me convenience is important I like to do body weight exercises in a park close to home, and I dislike gyms so I choose activities to suit me, and my time schedule.

There are so many possibilities, and if you are stilled confused, get out of your chair and go for a walk while you are thinking about what you will do, perhaps walk to a library or book shop and get some inspiration.

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6 Tips For A Successful Cocker Spaniel Obedience Training

So did you just bring home a new Cocker Spaniel pup? Well, you did make a great choice. This breed is not only known for its beauty which is evident by its glorious fur, but it is also popular for its gentle temperament. But as with any new dog, she will need to learn some manners. So for your dog’s obedience training, here are some pointers to keep:

Always Start Early

While they are still puppies, the attitude and habits are still just developing. And that makes early training very effective. And although it is still possible to teach obedience to older dogs, the possibilities are limited. So if at all possible, start your Cocker Spaniel Obedience Training at an early age.

Do Not Spoil Your Dog

Cocker Spaniels are undoubtedly one of the most adorable breeds especially that they have such a lovely coat. Because of this, it becomes very tempting for owners to spoil them. But you need to control yourself. For a successful Cocker Spaniel Obedience training, you will need to be firm when disciplining your dog. She might give a sad face, but it will be for her own good.

Hurting Your Dog Is Counter-Productive

Now that discipline has been mentioned, physical punishment should never be a part of it. Hurting your dog may encourage violence on their part and you do not want this. Also, she may not understand why she is being hurt. There are better methods, and they work better. So why bother with the hurting?

Treats Do Not Always Have To Be Food

Admit it. Giving food treats is an all time favorite. Your dog loves it, and it makes things easier for you. But once you realize your dog will not obey you unless you are holding food, now there is a problem. For a more well-rounded Cocker Spaniel Obedience training, you can also use petting, playing, or giving lots of attention as reward. It can be anything that your dog loves.

Use Leash Training

This accessory may look like a harsh item for discipline, but only if used 24/7. A well-trained dog would have no problem with a leash every now and then. Also, it can serve as a great disciplining tool. It teaches your dog the importance of yielding as she backs down when you pull. Thus said, a leash is a must for Dog’s Obedience training.

Cooperation Of All Family Members Is Important

Especially when your dog is supposed to be under disciplinary action, it will not be good if some family members do not understand this fact. Like for example, when you temporarily outcast your dog because of misbehavior, the discipline will not get through her if one family member still continues to show her affection.

Well, that is not so difficult is it not? But it should only be easy if put your heart into it. Together with effort and dedication, you should be on your way to teaching your Cocker Spaniel to be obedient.

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How To Get The Most Out Of Your Cross Trainer Workouts

Today, there are various machines that you can use to burn calories and have a toner body. One or the most popular fitness machines today are cross trainers.

Cross or elliptical trainers are the ideal fitness machines for giving individuals the total cardio workout. According to various studies, working out for at least 30 minutes on the cross trainer burns between 270 and 400 calories. These numbers can go higher or lower, depending on the person’s body weight.

If you own this fitness machine or regularly use one at the gym, there are some tips you can follow to make the cross trainer even more effective in helping you achieve your weight loss goals. These tips include the following:

Make sure the cross trainer you will use have the right settings. If you will be working out at the gym, ask a trainer to assist you in setting up the machine to meet your personal needs and capabilities. If you will be using your own personal machine, make sure the equipment’s stride length meets your physical requirements.

Know the minimum amount of time you need to work out each week. Use this machine for at least 75 minutes a week if you’re working at a high intensity. However, if you train at low to moderate pace, 150 minutes is enough. According to fitness experts, these specified minutes are the amount of aerobic training needed for people to experience health and weight loss benefits.

Divide the time you need to train into three separate workouts. If you’re new to using a cross trainer, you may find that trying to do your whole weekly training time in just one or two workouts can be too hard. However, by splitting your workout into shorter sessions, you will be able to work harder in each and burn more calories in the process.

Lastly, try doing HIIT on your cross trainer workout. HIIT, or high-intensity interval training, is better than steady-state cardio for weight loss and fat burning. To perform HIIT on a cross trainer, start by warming up for five minutes then go as fast as you can for 30 seconds before returning to a steady pace for 90 seconds. Repeat this process eight times, and then cool down for five minutes. You should also aim to add an extra sprint every session. Once you are capable of doing 12 sprints, increase the work to rest ratio to 40:80. Also, to get the most out of your workouts, alternate an HIIT session with a steady-state one.

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Bodybuilding Workouts – 6 Tips To Remember

Many individuals discover it tough to develop their bodybuilding exercise strategy for faster outcomes. Picking the best workouts is another huge job. Here are some tips when it comes to bodybuilding workouts.

1. Raise More Weight With Time

And to get muscle, you will have to keep including weight to the bar. The concepts you have set will not matter if you do not put more pressure on your muscles as time goes by.

2. Do not over-exhaust your muscle.

Do not totally tire your muscle or you will run into severe issues, such as your anxious system tiredness. Of course, you must extend your muscle by raising much heavier weights.

3. Concentrate on Substance Workouts

The 3rd pointer is to select substance workouts. You have to choose a set of exercises that will work for the best muscle groups.

Many of your exercise strategies must consist of workouts that will extend a minimum of 2 muscle groups in your body. Another essential exercise is bench press as it will work your chest, biceps, triceps muscles, and shoulders.

4. Feed Your body Before And After Exercises

Consume the correct amount of food before and after each exercise session. Your muscles require amino acids or carbs to develop brand-new muscle tissues. You will not be able to see the outcomes you desire if you do not feed your body before doing your exercises.

5. Prevent the Plateau

Exactly what would you do if you get in a plateau? Eventually, throughout your exercise schedule, you might wind up with a plateau. In case you do not know, a plateau is a point where you see no development for over two weeks.

All you have to do is to keep altering something in your exercise schedule. You can adjust the order of the workouts you do at the fitness center, or it might be a modification in the type of activities you do.

6. Taking Rest is a Should

You cannot construct muscles without taking adequate rest. Your muscles require time to recuperate after each training session. If you do not let them relax, your muscle will slowly break down.

As a basic guideline, you might wish to take 24 Hr of rest after each weight lifting session. Aside from this, if you are cardio-minded, the guideline does not indicate you must do an extensive cardio workout for 45 minutes. This implies you ought to rest your body for reaching its optimal capacity.

Follow these 6 tips, and you will get more powerful muscles before long.

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Why MLM Team Training Means Better Long Term Success

MLM is a big adventure that intertwines around you and other people. Like a big swirl cloud, it connects you and demands of you to push yourself. Great leaders and teams are balanced on one thing, and they work together like cheese and wine. This industry is really not a solo operated one, considering there are different ways to get compensated. The strongest way is to build downlines. Now we can take on today’s lesson, which is about long term success with downlines. Are you ready to create a team that is there for the long term? Read on, my dear champion.

Long term success is collective spirit of team, training and effort

Long term success is the name of the game. Nothing is fast, especially if you want a livable income. It will take work and lots of patience. As you build up your team, you have to train them in the best practices for creating a reliable business. As time goes by, you can refine your training methods with better tips. You should want you team to have success, this will in the end give you the success that you want. Time is a factor, so early on in your business, get all of your education that you want and need. This will help smooth over bumps that could arise in the future.

If your team is lacking motivation, maybe it’s time to rethink your MLM training. People need encouragement and guidance in order to cross over their first obstacle. Your training material is important and it may need a yearly audit to it. In the meantime, your positive messages and life examples can show your team where you made mistakes. This can help them achieve faster results.

Guiding your footsteps in the darkness…

As you mature in the MLM environment, your experiences will help new people save themselves from the traps and other dangerous snares. In the meantime, if your new and just starting out. You can protect yourself from many traps and tripwires. You can talk to your mentor, sponsor or friend that has more experience in the industry then you. Create a marketing plan, but don’t be afraid to make changes to it. It’s hard to accept a setback, but it’s not defeat. Learn from your mistakes and use it to light the torch so you can avoid others. Stay focused and positive, this is a business about people. You can do this; it takes time and a good team.

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Treadmill Meditation – Mindful Walking

Treadmill meditation is a way to not only exercise your body, but also simultaneously relax your mind. It may sound a bit strange, but it is a perfect combination to make your treadmill workout timeless.

Before addressing the two together, it is important to fully understand what meditation is.


It is a discipline where the person strives to go beyond the “thinking” mind into a deeper state of relaxation or awareness. Although, meditation has been a core for many religions, it can be done without any religious intent. Some practitioners believe that it is a way of life, and the word “meditation” means “a cessation of the thought process”. Some may misunderstand that meditation is some sort of spiritual practice where the practitioner sits down with their eyes closed and empties the mind of thoughts to gain peace. This is a form of meditation, but being in the moment and focusing on what you are doing without letting your mind wander is also meditation. While on a treadmill, being mindful can really help you get the perfect workout.

Mindful Meditation

This is a form of meditation which focuses on being fully present. This meditation may appeal to those who aren’t looking for a spiritual focus, but a way to truly “exercise” the mind. You walk through life with words and actions flying at you at an unstoppable rate. The mind rants on and on about paying bills, cooking dinner, picking the kids up, meeting the work deadline and so on. But with mindful meditation, you are stopping the ranting and focusing on one thing.

Mindful Walking

You may hop on the treadmill and sigh. How are you going to get through the next half an hour? Treadmill meditation may be your answer. Instead of drowning your session in TV watching, being aware of every step and help you enter deeply into the present.

So many times, treadmill users miss a step or lose their balance because their mind is lost in a thought, or their attention is on a song or magazine. With treadmill meditation, you can enter a state of flow. You are taking it one step at a time. Think about how your foot touches the treadmill belt and pushes off, or what sound is made when it touches it.

Once you’ve practiced treadmill meditation, you’ll probably notice that your workout is less dreaded. Also, keeping your mind focused will become easier. Treadmill meditation is an interesting twist to any walk, and this type of mind discipline can assist you in other areas of your life.

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The Benefits of Using a Personal Trainer

Trimming down and maintaining your ideal weight can be hideously difficult. From eating the right food to choosing the right exercise and everything in between, one may invariably forget one pertinent detail or make a mistake regarding their diet and end up 10 pounds overweight or with bulging biceps when all you really wanted was to tone your muscles.

While the fee that a personal trainer may charge may make your knees bulk, wait till you read and learn about the benefits of hiring one.

Accurate Fitness Evaluation. Let’s face it; a lot of us tend to over- or under-estimate our physical abilities and therefore end up with strained muscles and joints (which can lead to health problems) or a lax exercise regime (which lengthens the time enabling us to reach our fitness goals). However, with a personal trainer, your physical fitness will be accurately evaluated and you can be quite sure that whatever fitness program you end up with is the ideal one for you.

Motivation. It really is easier to exercise with someone around and a personal trainer is just the right person to have on your side if you have a fitness goal you’re sweating to attain. A personal trainer will know exactly when he has to act as a tough general, a great source of encouragement and inspiration or simply as a friend to talk to and listen to your personal health woes.

Customized Fitness Program. Contrary to popular opinion, there’s no such thing as an exercise or diet program that fits all. In short, what may work for others may not work for you and what may take others weeks to achieve may mean one year’s worth of effort in your part. But how will you be able to determine what fitness program is best for you unless you consult an expert?

Safety.A lot of accidents can happen during unsupervised exercises so having a personal trainer will ensure that you are using health club equipment the right way. Not only does this prevent serious physical injuries, it ensures that you get the most out of your exercise routines.

The Need for Change. Perhaps one of the things that hits even the most health-conscious individual is boredom! Sometimes, all that one needs is a little change in one’s exercise routine and with a personal trainer beside you, he or she can can come up with different exercise programs, all geared towards keeping you active and interested in going to the gym.

What to Look for in a Personal Trainer

So are you convinced now that a personal trainer is what you have been needing all this time? If so, following are some of the items you should look for in a personal trainer.

oEducation. Remember, you are relying on this individual to guide you in your fitness goals. As such, it is important that he or she is certified by reputable fitness organization such as ACSM or NSCA.

oExperience. It builds one’s trust and confidence if you know that your personal trainer has had vast experience so be sure you know his or her credentials. Also, keep in mind YOUR fitness targets. For instance, if you are a bodybuilder, get a personal trainer who specializes in bodybuilding.

oPersonality. A great personal trainer is one who is dedicated to your fitness objectives. As such, he or she should be attentive to your needs, be a good listener and one who constantly keeps track of your progress or failures.

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Bowflex Max Trainer Vs Treadmill – Which Is Best For You?

Trying to decide between the Bowflex Max Trainer vs. a treadmill? The Bowflex Max is a new type of elliptical-stair stepper that’s extremely popular right now.

But the treadmill is still the most popular type of fitness equipment overall – and also gives you some definite advantages.

So which is best for you? Here’s a review of 5 key differences between the Bowflex Max Trainer and a treadmill to help you decide:

#1 Calorie Burning

The Bowflex Max has the edge here. In studies done in the Bowflex lab, the Max trainer burned up to 2.5 times more calories than a treadmill (or regular elliptical or stair stepper).

In fact trial users burned up to 600 calories in 30 minutes. Contrast that to about 100 – 200 calories in 30 minutes that you burn on a treadmill (depending on incline, speed, etc.), and it’s quite a difference.

#2 Impact

Again, the Max trainer wins here are well. Treadmills (especially when used for running) are very high impact. The force of your joints coming down on the belt can strain your hips, knees, back and ankles.

The Max trainer however has almost no impact as your feet do not leave the moving pedals. In fact, according to the manufacturer, running on a treadmill produces up to 200% more impact than workout out on the Max.

So if you’re more prone to injury or shin splints the Max is a great option.

#3 Entertainment/Tracking Options

This is a tie – maybe with a treadmill (depending on the model) having the slight edge.

While the Bowflex Max trainer does come with several built-in workouts (including the main 14 minute high intensity training interval), a treadmill in general tends to give you more workouts and entertainment options.

For example, you can find treadmills with built-in iPod docks, TVs and even web browser in the console.

However, on the other side, the Max Trainer M5 model does come with Bluetooth and you can sync and track your results with their app to see how far you’ve come. So there is some good tracking capability with the M5.

#4 Ease of Use

The treadmill has the slight advantage here. Walking on a treadmill is so simple that almost anyone can do it, regardless of age, weight or coordination level.

Even if you’ve never exercised before and you’re just starting out, you can use a treadmill. Start slow and move up gradually as you fitness level increases.

The Max trainer can be used slowly as well – however it’s a bit more intense than a simple walking workout. Plus, the motion may take a bit of getting used to for newbies.

#5 Upper Body

The Max trainer wins here – hands down. With a treadmill, there really isn’t a way to work your upper body – unless you buy handweights and use these while you walk.

The Max trainer has moving arm bars (similar to elliptical arm bars) what help you work you arms. Testing in the Bowflex lab showed that the Max arms engaged up to 80% more upper body muscles than even a traditional elliptical.

So what’s the bottom line on the Bowflex Max Trainer vs a Treadmill?

Well, it basically comes down to you and what you’re looking for. A treadmill can give you an easy workout with lots of fun entertainment and tracking options. It’s a great option for people who have never exercised before who are just getting started.

However, the Max trainer is much lower impact than a treadmill and can burn a lot more calories in less time. So you’ll see weight loss results faster on the Max than on a treadmill.

Plus, you’ll also get to work and tone your upper body much easier than you would on a treadmill.

So again, it depends on your goals and preferences. Regardless of what you decide to do, please make sure to take your time, go at your own pace and consult your doctor before starting any exercise program. Good luck!

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How Many Calories Does Zumba Burn?

Have you tried to lose weight recently? Are you tired and confused by all the different “CARDIO” styled dance classes?

Well there’s hope for you yet! Meet Zumba Dance…

Zumba Dance is a blending of Latin and International music dance themes creating a vibrant, successful fitness system! The routines feature aerobic/fitness interval training with a combination of fast and slow rhythms that tone and sculpt the body.

ZUMBA utilizes the principles of interval training and resistance training to maximize caloric output, fat burning and total toning.

It is a blend of body sculpting dance movements and easy-to-follow dance steps.

So how many calories does Zumba burn?

An average class can burn from 500 to 800 calories! You can of course burn more or less depending on your intensity and fitness level. Your Zumba instructor will work with you to get the maximum results… fast. Hows that for different! Better than exercising at home listening to some boring cd … right?

Along with the Zumba dance classes it is important to follow these fat loss, fool-proof nutrition tips that will maximize the amount of calories you burn:

* Eat veggies – Mix and match fresh veggies for variety. They are full of fiber and will help you burn more fat.

* Snack – Go ahead just snack on good stuff, like nuts (especially almonds) veggies fresh and dried fruit.

* Nuts – Almonds, macadamia nuts, hazelnuts, walnuts and pecans are great for you. Spice up that yogurt and salad by throwing a few in.

* Steel cut oats – Cook a ¼ cup with 1 cup of rice milk (trust me its delicious and you wont need sweetener) for breakfast

* Protein – Protein is a fat burner. How you ask? Well your body burns more calories digesting protein than eating any other type of food. Eating protein also prevents muscle loss when dieting.

* Yogurt – Will help you lose weight and at the same time protect your muscles. Yogurt is also a simple & convenient snack. It is also high in protein.

Follow these tips attend as many Zumba classes as you can and you will quickly maximize your calories burned.

So how many calories does Zumba burn? Follow these tips and you will burn enough to have that body of your dreams!

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