Super-Fast "Multi-Workouts" To Do ANYWHERE!

Hey guys! It's time for some unique, lean-body workouts for time-crunched people. I've got some Super-Fast "Multi-Workouts" to do at home or the office!

Warning: This style of workout is WAY different than anything you've ever tried before and may result in a dramatically leaner, stronger body so that your friends no longer recognize you in a matter of weeks!

Alright, I exaggerated about your friends recognizing you, according to Fitness Experts this workout is still great for busy people who always use the excuse that they don't have time to go to the gym, or even for the normal gym rat to try out for a few weeks to break out of a plateau.

Please keep an open mind and don't worry so much about what other people think, because this is quite different and you may get some funny looks, but you'll get the last laugh with your new rock hard body!

Here's how it works (these workouts can be done at home or even in your office):

Instead of doing your traditional workouts of going to the gym 3-4 times a week and doing your normal weight training and cardio routines for 45-60 minutes at a shot... with this program, you will be working out for just a couple minutes at a time, several times throughout each day, 5 days/week.

The program will consist of only bodyweight exercises done for about 2-3 minutes, 6-8 times per day, throughout each day. Now obviously if you work a normal office job, you are going to have to not be shy about doing a few exercises in your office and having your cube-mates watch you. Actually, I've found that some people that have tried this have actually gotten their co-workers to join them!

If you have a private office, then you don't have to worry about anybody watching you. If you work from home, or are a stay at home mom, there's no reason you can't fit these in throughout the day while at home. If you end up having a busy day with meetings and so forth, and can only fit a couple of these 2-minute workouts in, then so be it, but try to get as many done each day as you can.

If you're on a normal 9-5 office schedule, I recommend doing your 2-minute workouts every hour, on the hour, with the exception of lunch. For example, you could try 9 am, 10 am, 11 am, 1 pm, 2 pm, 3 pm, and 4 pm.

Some of the bodyweight exercises that are the best to focus on are:

·         bodyweight squats (and variations)

·         pushups (and variations)

·         forward, reverse, or walking lunges

·         up & down a staircase if one is available

·         floor planks (holding the plank position from forearms and feet)

·         floor abs exercises such as lying leg thrusts, ab bicycles, etc.

·         one-legged bodyweight Romanian deadlifts

This list is not fully comprehensive, but I wanted to keep it relatively simple. If you know other good bodyweight exercises, you can add those to your routine also. If you want to keep it real simple and don't want to get down on the floor for anything, you can stick to squats, lunges, and pushups and still get great results.

The good thing about these workouts is that you do enough in 2-3 minutes to get your blood pumping, heart rate up a bit, a large portion of your body's muscles worked, and body temperature raised. However, it's usually not enough to break a sweat in only 2 or 3 minutes, so you don't have to worry about sweating in the office or where ever you may be. At most, you might just get a little moist on the skin.

{Source: http://www.diet.com/dietblogs/read_blog.php?title=Super-Fast+%22Multi-Workouts%22+To+Do+ANYWHERE%21&blid=19869}

Stress Busters for a Healthy Mind and Body

Stress can wreak havoc on your mental and physical state. Sometimes we can go on for days or even weeks not realizing that our stress levels are too high. I know there have been many times that I have just been so focused on getting through my day that I sometimes forget that I need to take care of myself. We all can relate to that feeling!

Stress can affect your body, mind, and your behavior. Here are a few of the common effects of stress courtesy of the Mayo Clinic.

Effects on your body:

Headaches, muscle tension/aches, fatigue, sleep disturbance.

Effects on your mind:

Anxiety, lack of motivation, anger, sadness/depression, negative outlook.

We all have our methods for relieving stress. We just have to remember to use them! Here are a few Fitness Experts ways that I have been staying calm. I hope one or some of these tricks will help you!

Massage/Myofascial Release:

So you could pay a massage therapist... or there are some great tools on the market that let you do self-massage. Using foam rollers is one method, and many gyms and fitness centers have them. I enjoy foam rollers, but I found a company that makes massage therapy balls that suit me better. I love how quickly the therapy balls relieve muscle tension.

The company is called Yoga Tune UP. You definitely do not need to be a yoga practitioner to enjoy this great product. The balls are $10... what a steal!

So grab a foam roller or some therapy balls, and melt away your stress and tension!

Magnesium Lotion:

Magnesium is a natural way to de-stress and calm down. I discovered a couple of companies that make magnesium lotions. I've found that lotions are a convenient way to get some magnesium therapy.

I also realized that it was a great way to relax sore muscles. So if I have tightness or soreness in a particular muscle group, I will put the lotion directly on the area that needs it. My favorite company is Ancient Minerals. They made an amazing magnesium lotion that contains coconut oil and shea butter to make the texture very luxurious. It's the perfect way to get magnesium and moisturize your skin! One 8 oz. bottle is $24.00.

Another option is Dr. Shealy's Biogenics Magnesium Lotion, which is around $14 for an 8 oz. bottle. It feels more like a gel, and it will not be as soothing to the skin. I think this is a better option for people who plan on using a separate moisturizer.

Get outside for some exercise!

Sometimes the best things in life have no price tag attached. Heading outside for a walk or a run is a great way to get your blood circulating. Exercise is a wonderful distraction from a stressful day. Load up your iPod with your favorite tunes, and get out there! If you're in a time crunch, go out for a short walk. Even a 15-minute walk will help clear your head.

{Source:http://www.diet.com/dietblogs/read_blog.php?title=Stress+Busters+for+a+Healthy+Mind+and+Body&blid=28265}

10 Fit Tips for the Holidays

Do you think you're too busy to workout this holiday season? With all of the hustle and bustle who really has time to stop, lift weights or run a mile? A common misconception many of us have is that if you can't dedicate a specific amount of time to your fitness routine, it isn't worth it. Bah-Humbug... it's not true. Scroll down and check out our list of fit tips by the Fitness Experts to keep in shape throughout the holidays and beyond.

1. Plan Ahead: Jot down in your planner or a calendar the actual times you are going to workout, and consider it a non-negotiable "scheduled" appointment. If you consider your workout part of your daily schedule, not just something you will "fit in" if you have time, then you're more likely to stick to it.

2. Break It Up: It's great to get at least 30 minutes a day of exercise, but people often think it needs to be done all at once. It's perfectly acceptable to break up your workouts into 10-minute spurts. If you are at work, go out for a brisk walk between meetings. Take a break from answering emails and stretch for 10 minutes in your office. Any sort of physical activity counts as exercise, and little bits throughout the day really add up.

3. Pack Snacks: Everyone gets hungry during the day, so plan ahead and avoid making trips to the vending machine or coffee shop for that super creamy hot chocolate. Instead, take the time to pack healthy snacks in single serving bags to take with you, wherever you go. Make sure your snacks have a good combination of fiber and healthy fats to feel satisfied. A good example would be an apple with two tablespoons of almonds, baby carrots and hummus, or a slice of whole wheat bread topped with lean protein and avocado. These choices are much healthier than any vending machine snack, they'll leave you feeling far more satisfied throughout the day, and you'll be less likely to "crash and burn."

4. Circuit Train: When you make it to the gym (for your scheduled workout~see tip #1), make every minute count. Have a personal trainer or friend help you create an intense circuit training routine that will keep you moving the entire time, instead of standing around between sets. Circuit training consists of several exercises that can be done right after another. Not only will you get a great total body workout, but all the moving around will get your heart rate up and you'll end up getting a great cardio workout as well.

5. Multi-Muscle Exercises: Along the same lines as circuit training, multi-muscle exercises are a great way to cut your workout time in half. It's easy: simply perform two exercises at once instead of one at a time. An example would be a forward lunge coupled with a bicep curl; or do a squat with an overhead press. By combining two moves into one you're giving yourself an intense workout in a shorter amount of time.

6. Workout on Your Lunch Break: Most of us can eat our lunch in about 10-20 minutes, leaving you with about 40-50 minutes of spare time for a nice lunchtime trip to the gym or brisk walk. Having active breaks during the day will help boost your metabolism, clear your mind and relieve stress, all making you more productive during the day.


7. Take the Stairs: All the little things we do throughout the day really do add up, each step at a time: so take the stairs! You'll burn those extra calories, just getting to your destination each day.

8. Intensify Your Daily Duties: Your daily duties, such as house cleaning, gardening or shoveling snow can really add to your daily calorie burn! Mow the lawn (without the ride-on mower), or water the flowers yourself without using a sprinkler. Doing laundry can count as exercise, too. Try to think of ways to make your housework a little more intense. Instead of bending over to throw a load of laundry in, perform a squat on your way down and up. While you are waiting for the water to boil for dinner, perform a couple sets of push-ups and lunges. These simple changes will help to improve your health and, by strengthening your core muscles, will make everyday movements seem that much easier.

9. Walk/Ride to Work: There are several health benefits connected to walking, everything from heart health and strong bones to increased circulation and flexibility. You'll save money on gas, do your part in helping the environment, and find your commute is probably shorter by avoiding traffic. If you live too far from your destination and must drive, simply park as far away from the building as possible and walk. It's amazing how a fast walk across the parking lot can get your heart pumping.

10. Keep a Food Journal: It's no secret that nutrition is one of the key ingredients to a super workout; try keeping a food journal and write down everything you consume during the day to gain insight into how much you're eating and what you're eating habits are. By identifying key factors and trigger points in your diet, you will get to know your body better and be more prepared for when a craving hits and how to deal with it.

These tips are easy enough to make your holidays happy, healthy and bright!

{Source:http://www.diet.com/dietblogs/read_blog.php?title=10+Fit+Tips+for+the+Holidays&blid=13572}

8 Weird Ways to Workout

It's hard to begin to love working out if you're constantly becoming bored by your fitness routine. To really build fitness/exercise into your lifestyle, you have to have fun and enjoy it enough to want to keep doing it!

Are you falling into a pattern of becoming bored by your workout routines? That means it's a perfect time to introduce yourself to some new ways to move your body. Whether it's a piece of equipment you haven't tried before or an out-of-the-box exercise that you'd like to attempt, adding something new and exciting into your workout routine can be just the thing to keep you motivated!

Here are some of our favorite "weird" ways to workout according to Fitness Experts, that you may not have tried before!

1. At Home Broom Workout: In this installment of your at-home workout series, Arielle Novak shows you how to warm up your abs and core using a broom as a prop!

Broom Workout

2. Weird Gym Equipment: You may have seen the Trap Bar (or Hex Bar) at your gym, but aren't sure how to use it. Here's the how-to!

Weird Gym Equipment - the Hex Bar

3. Punching Bag Cardio Workout: Bored of the treadmill/elliptical? Switch up your cardio routine by incorporating some boxing moves! Working out with a punching bag will quickly get your heart rate up and help you burn a ton of calories.

Punching Bag Cardio Workout

4. Torch Calories with Battle Ropes: You've seen these huge ropes at your gym, but maybe you're not familiar with how you can use them. Here are 3 exercises you can use them for.

Battle Ropes

5. 5 Exercises with a Squishy Ball: Pilates and fitness expert Lisa Johnson shows you five different ways you can workout with a simple squishy ball. These exercises will work your core, butt and thighs!

5 Exercises with a Squishy Ball

6. DIY Home Gym Equipment: Mark shows you how easy it is to make your own versatile workout equipment right at home.

DIY Home Gym Equipment

7. Tone with Bungees!: We show you how adding a small elastic band to some of your lower body moves can make your workout much more challenging.

Tone with Bungees, Lower Body Exercises

8. TRX Row Progression: These row progressions using a TRX suspension machine will challenge your back, core and obliques. Don't be nervous to try this piece of equipment if your gym offers it!

{Source: http://www.diet.com/dietblogs/read_blog.php?title=8+Weird+Ways+to+Workout&blid=30951}

EATING HEALTHY, WHEN ON THE ROAD!

Remember the last time you raised a toast, ‘One for the road’! Well, if habits make a man then groom yourself into travel-experience enhancing hacks that will not toss your toned body and hard-earned fitness through the window.

Staying healthy and keeping diet on the track while on the go can be difficult but, read on as Fitness Experts First brings you tips to stay fit while traveling.

Plan ahead in time

A little bit of homework goes a long way to help you plan your schedule and food. You do come across fast food joints a plenty when discovering a new country but they offer limited choices. Opt for a grocery store instead that offers whole and healthy foods like fruits, nuts and salads. A supermarket with a salad bar may not offer you a brownie but will sure earn you brownie points. Home-made snacks like nutty bars, energy bites etc; let you have access to food at all times. So, there’s no skipping meals there! Binge on tasty and heart healthy foods:

Binge on tasty and heart healthy foods:

Avoid giving in to temptations. Maximize clean eating like meat, vegetables, nuts and fruits and consciously junk empty calories like processed grains, carbs and aerated, sugary drinks.

Eat less, eat more:

That precisely means you should be eating small quantity at frequent intervals. In this way, the body never stores fat for later consumption. It is also easy to burn calories taken in by regular meals rather than loading in one single sitting. Eating too much at one go can also make you sluggish and sleepy, beating the purpose of your vacation.

Raise protein intake:

When in need of energy for a long hike, a long drive, or a day at the beach, stoke your body with high-quality, lean protein found in any animal and dairy product. Eating the right amount of complete protein for your weight and activity level stabilizes blood sugar (preventing energy lags), enhances concentration, and keeps you lean and strong.

Keep sipping on water:

Yes, water is essential and a life saver! Our body needs water for virtually all of its functions. Drinking plenty of water will flush the body of toxins, keeps the skin fresh, and reduces the appetite. It will also keep you hydrated and aids in avoiding travel lag, symptoms of overexposure to the heat or sun, and junk-food cravings. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water.

Get picky about choosing restaurants:

Select places with a full menu. Not only does that allow you to customize a healthy meal but also take in cooking requests like trimming off visible fat from meat and poultry.

And while we are still at the restaurant, it might just help to keep the following in mind:

*Select steamed or fresh vegetables and broiled or baked meat instead of fried foods. Roasted or poached fish and meat are also preferable to fried food.

*Watch your salt intake and use the salt shaker on your table sparingly.

*Choose the lunch portion, when possible. Lunch portions are usually half the size of dinner portions, but most are still enough to fill up the average diner.

*Look for pasta dishes with tomato-based sauces, which are generally lower in fat and calories than cream-based sauces. This applies to soups, as well.

*Drink water or unsweetened tea with your meal, and avoid soft drinks and alcoholic beverages. Most restaurants offer bottled water.

*Skip dessert. Eating a single slice of chocolate cake after your meal can negate all the healthy choices you made when ordering your dinner. If you really need dessert, ask if the restaurant serves a fresh fruit bowl.

*So while you sift through the ‘Lonely Planet’ to lay your sight on the next destination-to-be; remember these simple tips and never forget, ‘Moderation is the key’!

Happy vacationing!

                           {Source: http://blog.fitnessfirstme.com/healthy-food-eating-healthy-when-on-the-road/}