26 Mar
Blog

3 Reasons You Should Add Cycling to Your Fitness Routine

Nobody loves cardio. This is the most tedious part of a fitness routine, and many people skip it altogether. This is because, for the most part, our imagination of cardio spends 30 minutes on a treadmill staring at a wall. An alternative way to incorporate cardio into your fitness routine would be on a bike. Bicycles are useful in many ways and have the advantage of being great calorie burners. However, they have a ton of other fitness benefits that you should know about.

Here are some reasons everyone should add cycling to their fitness routine. We'll also give you some tips on how to do this safely and efficiently.

It's a great form of transportation

The biggest benefit of cycling for fitness is that it gives you the opportunity to do so while getting things done at the same time. You don't have to worry about two hours of cardio a week if you use it to go to work or run errands every morning. You will also find that from time to time you may want to take pleasure drives. That way, you can either burn calories more easily or maintain a healthy weight.

It is fun

Cycling is also a fun way to burn calories. Some people really do it and decide to go on long trips. It's difficult to be an avid cyclist and not be in shape. When it becomes your passion, you no longer have to worry about gaining weight or losing weight.

Cycling is also a great way to get the whole family involved. If you want your kids to get active, get them a bike early on. It becomes part of their lives and you don't have to ask them for some fresh air. This is a great habit that is instilled in a child that they may maintain for the rest of their life.

It's great for recovery

Many people have felt that rest means that there is absolutely nothing you should do during your days off. But that's not correct. Being lethargic means there is less blood circulation and fewer nutrients getting to the areas where it is needed.

Instead, you need to do an active restore. This is the case when you work the areas that need recovery with moderate to light intensity. One study found that people who practiced active rest recovered much faster, and there are few exercises better than cycling for active rest.

The nice thing about cycling is that you can ride at your own pace. If you've worked on your legs the day before, you can take a light drive on a sunny afternoon to get the blood pumping. This will reduce the pain and allow you to work on those areas faster, which will also result in faster gains.

Here's how to add cycling to your routine

There are two ways you can do this. One way is to use your bike as a first or secondary mode of transport and the other is to use it as a fitness machine.

In addition, if you use the bike as a means of transport, we recommend that you obtain a transit pass. So you can either take your bike with you or park it near a subway station. This way you get maximum mobility. Another benefit of this is that you always have a way to return home if you go too far and suddenly feel like you can't walk anymore.

If you are using the bike specifically for fitness purposes, there are also many ways you can achieve this. You can exercise endurance or use the bike for high-intensity interval training. This is when you do short sprints followed by a cool down period. This can be a great way to burn energy both before and after your sessions. This is because this form of exercise has been shown to boost metabolism and calorie consumption after the session is over.

Using HIIT with a bike, especially on the open road, is dangerous. Because of this, you need to learn how to avoid a bicycle accident. If you want to know how to avoid a bike accident and some other safety tips, we recommend you visit Velosurance. They have a great article that explains what are the most common causes of accidents and how to avoid them. They provide tips on how to avoid getting a door, for example, which is one of the most common yet overlooked types of bicycle accidents.

As you can see, there are tons of reasons why adding cycling to your routine is a great idea. Make sure you think about it and try to make it a part of your everyday life.

20 Mar
Blog

Longevity in Fitness | Breaking Muscle

John Du Cane is the author of Qigong Recharge, editor, fitness guru, and accomplished businessman. I was lucky enough to speak to him recently. At first I thought we'd steer the conversation towards kettlebell and John's pioneering work in seeding the fitness industry with quality kettlebell trainers, but something else caught my attention. And so we talked about resilience and longevity.

John's journey began in South Africa, where he spent his youth. At a young age he felt a connection between life and energy. I understood this as his awareness of the life force of the human body and the energy connection between people.

John says, "I was always surrounded by nature and thinking about the world."

John started his qigong and tai chi practice in 1975 and has owned and operated Dragon Door Publications since 1990, where he spans everything from martial arts to isometrics, aside from popularizing tough kettlebell training under the RKC banner.

Qigong and resilience

As a qigong student, John Du Cane understands how our breath is a tool with which we can develop physical and mental resilience.

Qigong is an art that originated in China and is taught to warriors to be fully aware of their bodies and movements. I asked him if a particular segment of qigong would help modern martial artists develop this kind of resilience.

He suggested the iron shirt qigong.

If the breath is energy and energy of life, it makes sense why we breathe in a way that tenses our core muscles when doing exercises like running, pull-ups, or lifting heavy weights in general.

Longevity in fitness - fitness, weight lifting, strong man, diaphragmatic breathing, kettlebells, martial arts, self-confidence, core strength, training at home, pushing boundaries, energy, energy systems, posture, resilience, qigong

Control your breathing

Many books and courses on breathing techniques have been published.

If you're ever intrigued enough to buy a copy of John Du Canes Qigong series on Amazon, I'd also recommend buying a copy of Breathing for Warriors by Belisa Vranich and Brian Sabin.

These books contain a lot of information, tips, and tricks to begin your journey of breathing mastery.

According to John, it can take you many years to learn to control your energy through qigong. Development takes a long time because it goes beyond the physical aspects of our being. It helps us develop mental strength that sharpens our intuitive mind.

Train your inner being

This ability can help us navigate life by making meaningful choices. I've made some decisions in life that were logically right but didn't feel exactly right. Ultimately, these decisions led me to point one because I chose to ignore this sense of inner knowing.

This sense of inner knowing is your intuition, and if you choose to cultivate it through qigong, everything that happens to you will happen for you.

It's a change of perspective – a deeper understanding of your purpose on this planet.

Teamwork makes the dream come true. John began his friendship and working relationship with Pavel Tsatsouline when he enrolled in Pavel & # 39; s classes. Pavel & # 39; s technique, charm and articulation skills prompted John to contact Pavel to publish his programs.

In an interview with John, I asked him, "Was it because of all the decades of cultivating and training your intuition that you knew inside that this partnership was going to be a success?"

John Du Cane replied that it might be difficult to understand what was going on in his universe, but it makes sense that he derives his strong self-knowledge from training his inner self.

Kettlebell movement

At the time, kettlebells were not a trend or part of general exercise programs. Even Pavel stated that it was likely a very niche market in which to reach elite strength athletes and other interested professional athletes.

Little did they know that the kettlebell movement was going to become a worldwide phenomenon.

The kettlebell challenge offered people a platform to develop their strength, breathing and resilience all rolled into one. At this point, it's probably safe to say that as long as we're alive and excited about life, we always want to push the boundaries.

We're pushing boundaries to find the answer to the question we've all asked ourselves: Is there more to life than just our daily routines and duties??

A training program called the Russian Kettlebell Challenge (RKC) was born, which resulted in millions of people worldwide having the initials RKC tattooed on their bodies. It is safe to say that there is more in life for anyone who wants to challenge themselves by signing up for this rigorous program.

As Pavel says, "I'll show you how to be a better man. If you don't know, I'll show you. If you don't want to, I'll make you."

Kettlebell mechanics

I am a reflective learner who uses knowledge from the outside world to make it my own internally. My experience with kettlebell workouts has been amazing.

But to do it well, it will take more years before the pursuit of perfection is the journey of a lifetime.

My first encounter with the kettlebell helped me uncover my bad habits in terms of posture, breathing, and timing. I was a strong young man in my late teens and I always found ways to add to my exercise regimen.

The first thing I noticed was that it was easy to get injured with poor form.

In particular, arching your back is not advisable when you are on the downward swing. It also means that I used my arm and hip strength without reaching the full potential of my core strength.

Having abs is cool, but the ability to flex and relax your core at exactly the time you want is the next level.

The repetitive movement of tension and relaxation with which we perform the kettlebell swings can be applied to other forms of fitness such as martial arts and rugby.

There's a lot to do, but the good news is if, like me, you have a kettlebell in your room or office, you can get more exercise time to perfect your form and breathing. It only takes around 10 to 20 minutes for a real workout, which means it's less invasive for your time.

Connor Mcgregor, UFC multiple weight champion, once said, "Accuracy beats strength and timing beats speed."

Hope you made your way to find your form of perfection. If this trip is in fitness, I would highly recommend you buy a copy of John Du Canes Qigong Recharge and Pavel's Fast and Loose-Secrets of Russian Champions.

19 Mar
Blog

Longevity in Fitness | Breaking Muscle

John Du Cane is the author of Qigong Recharge, editor, fitness guru, and accomplished businessman. I was lucky enough to speak to him recently. At first I thought we'd steer the conversation towards kettlebell and John's pioneering work in seeding the fitness industry with quality kettlebell trainers, but something else caught my attention. And so we talked about resilience and longevity.

John's journey began in South Africa, where he spent his youth. At a young age he felt a connection between life and energy. I understood this as his awareness of the life force of the human body and the energy connection between people.

John says, "I was always surrounded by nature and thinking about the world."

John started his qigong and tai chi practice in 1975 and has owned and operated Dragon Door Publications since 1990, where he spans everything from martial arts to isometrics, aside from popularizing tough kettlebell training under the RKC banner.

Qigong and resilience

As a qigong student, John Du Cane understands how our breath is a tool with which we can develop physical and mental resilience.

Qigong is an art that originated in China and is taught to warriors to be fully aware of their bodies and movements. I asked him if a particular segment of qigong would help modern martial artists develop this kind of resilience.

He suggested the iron shirt qigong.

If the breath is energy and energy of life, it makes sense why we breathe in a way that tenses our core muscles when doing exercises like running, pull-ups, or lifting heavy weights in general.

Longevity in fitness - fitness, weight lifting, strong man, diaphragmatic breathing, kettlebells, martial arts, self-confidence, core strength, training at home, pushing boundaries, energy, energy systems, posture, resilience, qigong

Control your breathing

Many books and courses on breathing techniques have been published.

If you're ever intrigued enough to buy a copy of John Du Canes Qigong series on Amazon, I'd also recommend buying a copy of Breathing for Warriors by Belisa Vranich and Brian Sabin.

These books contain a lot of information, tips, and tricks to begin your journey of breathing mastery.

According to John, it can take you many years to learn to control your energy through qigong. Development takes a long time because it goes beyond the physical aspects of our being. It helps us develop mental strength that sharpens our intuitive mind.

Train your inner being

This ability can help us navigate life by making meaningful choices. I've made some decisions in life that were logically right but didn't feel exactly right. Ultimately, these decisions led me to point one because I chose to ignore this sense of inner knowing.

This sense of inner knowing is your intuition, and if you choose to cultivate it through qigong, everything that happens to you will happen for you.

It's a change of perspective – a deeper understanding of your purpose on this planet.

Teamwork makes the dream come true. John began his friendship and working relationship with Pavel Tsatsouline when he enrolled in Pavel & # 39; s classes. Pavel & # 39; s technique, charm and articulation skills prompted John to contact Pavel to publish his programs.

In an interview with John, I asked him, "Was it because of all the decades of cultivating and training your intuition that you knew inside that this partnership was going to be a success?"

John Du Cane replied that it might be difficult to understand what was going on in his universe, but it makes sense that he derives his strong self-knowledge from training his inner self.

Kettlebell movement

At the time, kettlebells were not a trend or part of general exercise programs. Even Pavel stated that it was likely a very niche market in which to reach elite strength athletes and other interested professional athletes.

Little did they know that the kettlebell movement was going to become a worldwide phenomenon.

The kettlebell challenge offered people a platform to develop their strength, breathing and resilience all rolled into one. At this point, it's probably safe to say that as long as we're alive and excited about life, we always want to push the boundaries.

We're pushing boundaries to find the answer to the question we've all asked ourselves: Is there more to life than just our daily routines and duties??

A training program called the Russian Kettlebell Challenge (RKC) was born, which resulted in millions of people worldwide having the initials RKC tattooed on their bodies. It is safe to say that there is more in life for anyone who wants to challenge themselves by signing up for this rigorous program.

As Pavel says, "I'll show you how to be a better man. If you don't know, I'll show you. If you don't want to, I'll make you."

Kettlebell mechanics

I am a reflective learner who uses knowledge from the outside world to make it my own internally. My experience with kettlebell workouts has been amazing.

But to do it well, it will take more years before the pursuit of perfection is the journey of a lifetime.

My first encounter with the kettlebell helped me uncover my bad habits in terms of posture, breathing, and timing. I was a strong young man in my late teens and I always found ways to add to my exercise regimen.

The first thing I noticed was that it was easy to get injured with poor form.

In particular, arching your back is not advisable when you are on the downward swing. It also means that I used my arm and hip strength without reaching the full potential of my core strength.

Having abs is cool, but the ability to flex and relax your core at exactly the time you want is the next level.

The repetitive movement of tension and relaxation with which we perform the kettlebell swings can be applied to other forms of fitness such as martial arts and rugby.

There's a lot to do, but the good news is if, like me, you have a kettlebell in your room or office, you can get more exercise time to perfect your form and breathing. It only takes around 10 to 20 minutes for a real workout, which means it's less invasive for your time.

Connor Mcgregor, UFC multiple weight champion, once said, "Accuracy beats strength and timing beats speed."

Hope you made your way to find your form of perfection. If this trip is in fitness, I would highly recommend you buy a copy of John Du Canes Qigong Recharge and Pavel's Fast and Loose-Secrets of Russian Champions.

16 Mar
Blog

Embrace A Long-term, 3 Step Approach To Pain-free Fitness

After more than 11 years of coaching, I've learned that pretty much every single person who shows up to train with me is in pain.

Pain is something we can all relate to. For some, it is an emotionally rooted pain, and for the vast majority of adults, there is some amount of physical pain to deal with every day.

As a trainer, it can be tempting to want to resolve this pain by writing the perfect exercise program. The OPEX Coaching Certificate Program (CCP) gave me another idea. The training program is only a small part of helping your clients live without pain.

Change your mindset

Most people are impatient and want results right now. This is why people try muscle ups when they can't even do a rigorous chest-to-bar pull-up (CTB). It is not your fault.

We have all been told we can::

Unfortunately, the road to greater fitness and less pain is slow.

The key is helping our clients change their mindset to take a long-term, patient approach to fitness and pain-free living.

Here are three steps that you may not have considered to change your mindset and stop feeling pain in the long run.

Step 1: Many people don't know where they are.

"Meet them where they are," says OPEX CEO Carl Hardwick, a man with nearly 20 years of coaching experience, often.

The basic idea is to learn as much as you can about your customers::

Then you can design an effective program for them that takes their entire life into account and ultimately "hits them where they are" in all areas of their life..

However, one of the problems with this is that many people don't know where they are. They don't even know what they are trying to achieve with training.

Somewhere along the way, they decided it sounded like a cool idea to snap a muscle and learn. However, some clients have ignored the fact that they can't put their hands over their head without straightening their spine (or maybe they don't even realize it is) and that they experience physical pain every time they snap to have.

This person keeps trying to slide a square pin into a round hole – talk about pain!

Others set arbitrary goals without really thinking about what it will take to achieve them. Have you ever had a client say she wants to lose 20 pounds and pull herself up, but her actions are inconsistent with her goal?

She never sticks to the homework you gave her and keeps admitting her Taco Bell addiction. As a coach, it is frustrating to see this person fail all the time, and it is even more frustrating to be the person who feels like a failure.

Much of the weeding out of this emotional and physical pain is based on awareness.

Helping clients find what they want – their intention or why – is the first step in uncovering, processing, and eliminating their emotional and physical pain, said Firass El Fateh, owner of OPEX Abbotsford, British Columbia.

You have to: "Dig really deep with your exact reason for this whole thing," said El Fateh. This starts on the first day. “It's about setting expectations from the start at the first consultation. Go over the assessment together and give the customer a clear picture of where they physically stand, ”he added.

Emotionally, if customers are honest about what they really want to sacrifice, it is more likely that they will B. Lose 50 pounds, shed emotional baggage, and work to fix your problem.

In practice, a thorough assessment can help your customers understand their limitations.

  • For exampleIf your client knows they haven't passed a shoulder flexion test, they're more likely to respect the fact that going over their head with a barbell is not yet a good idea. Maybe it's even why they're always in pain. From there, you can determine a path that will help them correct this weakness and avoid pain.

Changing mindset begins with being aware of what is causing the emotional pain and physical pain and understanding what they are trying to achieve.

Step 2: the beauty of simplicity

Remember the elementary school saying: keep it simple, stupid (KISS)?

As trainers, we always try to reinvent the wheel to get people interested and demonstrate our knowledge. Another lesson I learned from the OPEX CCP was the beauty of simplicity.

This leads, as Hardwick calls them, to the "Basic Lifestyle Guidelines (BLGs)".

Put simply, "Start with the lifestyle," Hardwick said.

The first thing to do is look at what the person did for fitness and whether they made "a series of inappropriate (for them) contractions and movements," Hardwick said.

Take a look at what they are doing during the other 23 hours of the day. How are your sleep hygiene, nutritional hygiene and stress levels? Teach them how this contributes to their pain, lack of recovery and fatigue, Hardwick added.

"If the client is not sleeping well, drinking enough water and getting enough sun, there is no point in delving into the part of the program design," added El Fateh.

In addition to sleep, stress, sunlight, diet, and other basic lifestyle guidelines, Hardwick asks trainers to consider how many steps the person is taking each day, how much water they are drinking, and what type of bowel movements they are having.

As OPEX founder James Fitzgerald put it, if you are not comfortable talking to your customers about their poop, you are missing out. "It's an undeniable barometer of health … you need to talk to your customers about it," he said.

"Identify the lowest hanging fruit living habits," Hardwick said, "and tackle them before you go to the trouble of writing a fancy exercise program that will promise the world to your client."

Step 3: teach them why.

Anyone can teach someone to squat, push, hinge, and pull. In order for people to be on board on a long-term path to better health and pain-free life, they need to understand why they are doing what they are doing. This encourages all-important buy-in, Hardwick explained.

"It has to start with the ability to train our customers," said Hardwick, not just through "principles and science," but also through your own and other customers' experiences.

El Fateh agrees. Once his clients have a clear understanding – based on the OPEX assessment he conducted – he can now “determine how their program will get them from their location to their desired location,” he explained.

He added, "It's important to explain why the program is behind … If people know why they're doing something, they're more likely to keep doing it."

The more self-sufficient and autonomous your customers become, the more likely they are to make decisions when you're not looking (which is mostly the case) that are smart for them and ultimately help them get out of the pain for a long time. Term.

15 Mar
Blog

Embrace A Long-term, 3 Step Approach To Pain-free Fitness

After more than 11 years of coaching, I've learned that pretty much every single person who shows up to train with me is in pain.

Pain is something we can all relate to. For some, it is an emotionally rooted pain, and for the vast majority of adults, there is some amount of physical pain to deal with every day.

As a trainer, it can be tempting to want to resolve this pain by writing the perfect exercise program. The OPEX Coaching Certificate Program (CCP) gave me another idea. The training program is only a small part of helping your clients live without pain.

Change your mindset

Most people are impatient and want results right now. This is why people try muscle ups when they can't even do a rigorous chest-to-bar pull-up (CTB). It is not your fault.

We have all been told we can::

Unfortunately, the road to greater fitness and less pain is slow.

The key is helping our clients change their mindset to take a long-term, patient approach to fitness and pain-free living.

Here are three steps that you may not have considered to change your mindset and stop feeling pain in the long run.

Step 1: Many people don't know where they are.

"Meet them where they are," says OPEX CEO Carl Hardwick, a man with nearly 20 years of coaching experience, often.

The basic idea is to learn as much as you can about your customers::

Then you can design an effective program for them that takes their entire life into account and ultimately "hits them where they are" in all areas of their life..

However, one of the problems with this is that many people don't know where they are. They don't even know what they are trying to achieve with training.

Somewhere along the way, they decided it sounded like a cool idea to snap a muscle and learn. However, some clients have ignored the fact that they can't put their hands over their head without straightening their spine (or maybe they don't even realize it is) and that they experience physical pain every time they snap to have.

This person keeps trying to slide a square pin into a round hole – talk about pain!

Others set arbitrary goals without really thinking about what it will take to achieve them. Have you ever had a client say she wants to lose 20 pounds and pull herself up, but her actions are inconsistent with her goal?

She never sticks to the homework you gave her and keeps admitting her Taco Bell addiction. As a coach, it is frustrating to see this person fail all the time, and it is even more frustrating to be the person who feels like a failure.

Much of the weeding out of this emotional and physical pain is based on awareness.

Helping clients find what they want – their intention or why – is the first step in uncovering, processing, and eliminating their emotional and physical pain, said Firass El Fateh, owner of OPEX Abbotsford, British Columbia.

You have to: "Dig really deep with your exact reason for this whole thing," said El Fateh. This starts on the first day. “It's about setting expectations from the start at the first consultation. Go over the assessment together and give the customer a clear picture of where they physically stand, ”he added.

Emotionally, if customers are honest about what they really want to sacrifice, it is more likely that they will B. Lose 50 pounds, shed emotional baggage, and work to fix your problem.

In practice, a thorough assessment can help your customers understand their limitations.

  • For exampleIf your client knows they haven't passed a shoulder flexion test, they're more likely to respect the fact that going over their head with a barbell is not yet a good idea. Maybe it's even why they're always in pain. From there, you can determine a path that will help them correct this weakness and avoid pain.

Changing mindset begins with being aware of what is causing the emotional pain and physical pain and understanding what they are trying to achieve.

Step 2: the beauty of simplicity

Remember the elementary school saying: keep it simple, stupid (KISS)?

As trainers, we always try to reinvent the wheel to get people interested and demonstrate our knowledge. Another lesson I learned from the OPEX CCP was the beauty of simplicity.

This leads, as Hardwick calls them, to the "Basic Lifestyle Guidelines (BLGs)".

Put simply, "Start with the lifestyle," Hardwick said.

The first thing to do is look at what the person did for fitness and whether they made "a series of inappropriate (for them) contractions and movements," Hardwick said.

Take a look at what they are doing during the other 23 hours of the day. How are your sleep hygiene, nutritional hygiene and stress levels? Teach them how this contributes to their pain, lack of recovery and fatigue, Hardwick added.

"If the client is not sleeping well, drinking enough water and getting enough sun, there is no point in delving into the part of the program design," added El Fateh.

In addition to sleep, stress, sunlight, diet, and other basic lifestyle guidelines, Hardwick asks trainers to consider how many steps the person is taking each day, how much water they are drinking, and what type of bowel movements they are having.

As OPEX founder James Fitzgerald put it, if you are not comfortable talking to your customers about their poop, you are missing out. "It's an undeniable barometer of health … you need to talk to your customers about it," he said.

"Identify the lowest hanging fruit living habits," Hardwick said, "and tackle them before you go to the trouble of writing a fancy exercise program that will promise the world to your client."

Step 3: teach them why.

Anyone can teach someone to squat, push, hinge, and pull. In order for people to be on board on a long-term path to better health and pain-free life, they need to understand why they are doing what they are doing. This encourages all-important buy-in, Hardwick explained.

"It has to start with the ability to train our customers," said Hardwick, not just through "principles and science," but also through your own and other customers' experiences.

El Fateh agrees. Once his clients have a clear understanding – based on the OPEX assessment he conducted – he can now “determine how their program will get them from their location to their desired location,” he explained.

He added, "It's important to explain why the program is behind … If people know why they're doing something, they're more likely to keep doing it."

The more self-sufficient and autonomous your customers become, the more likely they are to make decisions when you're not looking (which is mostly the case) that are smart for them and ultimately help them get out of the pain for a long time. Term.

06 Mar
Blog

The 15 Best Bodyweight Exercises to Ace Your Fitness

Body weight exercises are a mass favorite for their humorous benefits. For starters, they offer coordination, flexibility, stability and endurance during training. Plus, you don't need any equipment to perform them. What's even better is that you can practice these workouts without going to the gym every day.

Discover with us the 15 best home weight workouts to instantly improve your fitness game!

Bodyweight exercises are simple, effective, and give instant results. You increase the energy level and get fit immediately. That's why most fitness freaks like to start doing these workouts every time. All you have to do is maintain your body weight in order to perform these exercises. This also means that the risk of injury is minimal.

So if you are a beginner and you are worried about the workout, don't worry. Almost all of these exercises will suit you too!

1. Squats

  • Stand with your feet parallel. You can also stand with your feet facing each other at 15 degrees.
  • First, bend your hips and knees until your thighs are at least parallel to the floor.
  • Your heels shouldn't be off the ground.
  • Push through your heels to get back up.
  • This is the best beginner workout that you can do at home.

2. Push-ups

  • Get on all fours and place your hands a little wider than your shoulders.
  • Extend your arms and legs.
  • Lower your body until your chest is almost touching the floor.
  • Pause and then back.
  • Repeat the workout.

3. Last

  • Start in a push-up position.
  • Jump forward and let both legs return next to your hands.
  • Go back to the starting position.
  • Massively helps your lower body by pumping blood to almost all parts.

4. Skater hops

  • Start from the left and then jump to the right. Make sure you go as far as you can.
  • Sit back on your right foot and try not to touch the other.
  • Now repeat the step to land on the other foot.
  • It is undoubtedly an exercise done at home.

5. Burpee

  • Start in a low squat position.
  • Now kick your feet back into a push-up.
  • Do a push-up and bring your feet back to a crouch.
  • Jump up as far as you can and get back into the push-up.
  • It's one of the best beginner exercises to get started.

6. Arm circles

  • Extend your arms at your sides and stand tall. Make sure your arms are perpendicular to your torso.
  • Now make clockwise circles about 1 foot in diameter for about 20 to 30 seconds.
  • Now reverse the movement.
  • Fortunately, it's the easiest to do. So any beginner can get started with this without even thinking about it.

7. Frozen V-Sit

  • Lie on the floor with your arms and legs outstretched. Your hands and legs should be off the floor.
  • Begin the workout by lifting your torso while your legs come down to your feet.
  • Hold this position for about ten seconds.
  • If you are craving those packs of 6, this is the way to get it!

8. Step-up

  • Get a bench and put your right foot on the surface.
  • Make sure your right leg is straight.
  • Return to the starting position.
  • Repeat for ten to twelve repetitions on each side.
  • This is another potential workout for beginners.

9. Donkey whips

  • Start on all fours and lift your right leg behind you.
  • Now bring your right leg to the right side and then back to the center.
  • Repeat on the other end.

10. Dips

  • Hold the dip bars with your palms and straighten your arms.
  • Now lower until your elbows are on the right side. Make sure they don't flare up.
  • Get up again and repeat the workout.

11. Forward lunges

  • Stand up. Make sure your feet are together.
  • Now take a massive leap forward with your right foot. Bend your right leg until your front thigh is parallel to the floor. Your back knee should barely touch the floor.
  • Now push through your back front heel and stand up again.
  • Repeat on the other side.

12. Sit-ups

  • Lie on the floor and bend your knee.
  • Put your hands behind your head and contract your core as you lift your torso.
  • Lower yourself and return to the starting position.
  • Repeat the workout for the best experience.

13. Fire hydrant

  • Start exercising on all fours.
  • Now lift your right leg to the side and keep your knee bent. Your knee should be at hip height.
  • Lower yourself down and move your knee across the floor.
  • Repeat on the other side.

14. Handstand wall walk

  • Stand in a handstand position with your feet against the wall.
  • Move your hands forward and walk down the wall until you are all the way down.
  • It's a fun exercise to do at home.

15. Trunk twists

  • Start on a high plank and attack your core.
  • Your left knee should come under your body towards your right elbow by twisting your torso slightly.
  • Repeat training on alternate ends.

frequently asked Questions

  1. How long does it take to see results?
    People who exercise daily and eat healthily can see results within six months. However, there may be times when you notice changes within at least three months.
  2. Can women do body weight training?
    Of course! Both men and women can build strong muscles through daily exercise.
  3. Do I need a trainer for this?
    Not really! A guided tutorial and the instructions listed above are enough for you.
05 Mar
Blog

Garmin Lily Review: Bring Fashion to Your Fitness Watch

Garmin Lily Rating Wrist

Garmin Lily Women's Fitness Classic Smartwatch

"The Garmin Lily brings the much-needed feminine flair to a mostly male fitness watch market."

  • Stylish, classic look

  • Pulse oximeter

  • Excellent sleep and wellness tracking

  • Decent battery life

  • Grayscale display

  • No GPS on board

  • No music storage

Smartwatches are usually designed for function and not for fashion, which is why the Garmin Lily attracts attention. With its slim design and feminine color selection, the Lily was carefully designed for women. Garmin hits the bull's eye when it comes to Lily's looks, but surprisingly, the features are a bit short.

The petite size is perfect

There is little doubt that Garmin can make monstrous GPS watches, but the lily shows that Garmin can successfully downsize too. The delicate round face (34.5 mm) and the narrow 14 mm band make the Lily ideal for women. It fits my wrist perfectly and is one of the most comfortable smartwatches I've ever worn. I even prefer it over the Apple Watch SE, which has been a staple on my wrist for years.

With a weight of 24 grams, the Lily is one of the lightest smartwatches on the market. It doesn't put any strain on your wrist and is slim enough that it won't get caught on clothing. You barely even realize you're wearing it until you receive an incoming notification. Although the Lily is small, it offers around four days of battery life between charges.

Creative, classic design

The Lily has a classic design that is more like a luxury watch than your standard fitness watch. The band is delicate and the round display is framed by a thin aluminum or stainless steel bezel that is attractive and non-flashy. Even the sports models that have silicone instead of a leather strap share this classic, good look.

Although the Lily is small, it still delivers up to four days of battery life between charges.

When not in use, the lily's grayscale display disappears, leaving behind a patterned lens. The different colors have different patterns and give the watch a touch of class. The choice of colors is decidedly feminine, but reserved so that it goes well with a variety of outfits. You can wear the lily to work or for a night on the town and no one will know it's a fitness tracker.

Long-lasting but disappointing display

The display is bright and easy to read, but its 16-level grayscale is a step back from the colorful OLED on the Apple Watch and Garmin Venu. The display of the lily isn't bad. It's just not as good as its competition.

The display is covered with Gorilla Glass 3, which is scratch-resistant. After three weeks of wearing the watch, the lens above the display is still flawless.

Robust wellness tracking compensates for missing functions

Like most Garmin devices, the Lily offers numerous wellness features, including stress monitoring and energy tracking of the body's batteries. It can even calculate your breathing rate and blood oxygen levels while you sleep. All of the great wellness tracking, sleep metrics, and widgets you'd expect from a Garmin watch are included in the Lily. Garmin saves a bit on activity options – there are only a handful of timed activities to choose from. While there are fewer choices than most other fitness watches, the activities included are wide enough to cover the basics for most people.

As great as it is at the spa, the Lily lacks some key features. Don't bother setting up Garmin Wallet as you can't use NFC contactless payments with the Lily. It also doesn't have a built-in GPS and instead uses your phone's GPS to calculate distance and pace. Another disappointing area is music. The Lily has a music widget that allows you to control the music that is playing on your phone. The watch does not have built-in memory, so you cannot download music to the watch for offline listening.

Our opinion

The Garmin Lily is ideal for a woman who wants to control her health and fitness with a decidedly feminine watch. The $ 199 price for the sports band and even the $ 249 for the classic leather model are well worth it if you prefer fashion over features.

Is there a better alternative?

If you are a woman looking for a very feminine or classic watch with basic fitness tracking, there is no better choice than the Garmin Lily. If you don't mind a more general look, Garmin Venu or Fitbit Versa 3 might be a better option. Both watches offer an always-on AMOLED display, built-in GPS, and mobile payments for about the same price as the Lily.

How long it will take?

The Garmin Lily has a strong feminine side, but that doesn't mean it's soft. Like most Garmin watches, the Lily is as sturdy as nails and durable. Garmin is constantly updating its watches with bug fixes and new features. If you encounter a problem, Garmin offers a one-year warranty.

Should you buy it?

Buy the lily if you are a woman who wants a fitness tracker that looks like a luxury watch.

Editor's recommendations




01 Mar
Blog

Apple Fitness+ Review: Gorgeous Workouts, Great Potential

Apple Fitness plus Rating Screenshot Trainer3

"Fitness + motivates you to close your activity rings, but is lacking in key areas."

  • Seamless integration with the Apple Watch

  • Diversity of likeable trainers

  • Variety of training types

  • New content every week

  • Requires an Apple Watch Series 3 or later and an iPhone

  • No live courses

  • Some exercises require special equipment

Because of gym restrictions and pandemic issues, many people are building their own gym instead of throwing away their hard-earned cash on gym membership. Services like Apple Fitness + fill that void as the move to home fitness is transforming the fitness industry. Can an online stream replace your personal Pilates class? We tested Apple Fitness + to find out.

Apple Watch is the killer feature

Apple Fitness + is available for the iPad, iPhone, and Apple TV, but was designed specifically for the Apple Watch. As soon as you open a workout on your iPhone, it is immediately displayed on the Apple Watch. Your watch will then send your health data to your connected device so that you can view it if you follow the trainer's lead.

I realized that I connected with the coaches and wanted to train with them.

As you exercise, you can watch your activity rings increase as you get closer to meeting your exercise goals. You can also see your heart rate, time and calories burned. It's a small feature, but incredibly motivating to see all of your stats on the big screen. Since it is displayed on your screen, there is no need to keep looking at your watch. This is huge for someone like me who is likely to stumble or lose rhythm looking at my wrist.

Can't make the mood

Apple Fitness + is great for beginners to advanced users, provided they have the right equipment. Most cardio workouts require a treadmill, bike, or step machine and are not interchangeable. Unlike iFit, which films landscape-related activities suitable for any machine, Fitness +, for example, requires a bike to complete the bike training.

You will also need dumbbells or kettlebells to complete many of the strength activities. You might be able to swap bodyweight exercises, but it's not the same. You can also skip workouts that require specific equipment, but eliminating so many exercises seriously affected my experience. Instead of having a "can-do" feeling, I often had a "can-do" feeling when browsing the training library. To be fair, Apple offers walking workouts and dance classes that don't require special equipment, but there are few. I would love to see more of this creative, equipment-free content.

This "can't" feeling was reinforced by a limited user interface. Fitness + divides the workouts into broad categories (intense interval training, yoga, core, strength, treadmill, cycling, rowing, dancing, and mindful cooldown) to help you find the right exercise. Once in a category, I found it difficult to find the right workout for my fitness level. There was no way to filter activities based on difficulty or equipment required. I had to choose a workout and then read the description to see if it was appropriate for me. This hunt-and-peck method of finding activity was tedious.

Diverse, enthusiastic trainers

Apple is the master of looks, so it's no surprise that the Fitness + videos are highly polished. The videos are recorded in a beautiful studio gym with great camera angles so you can see exactly how the trainer moves. The workouts feature happy music and personable coaches who encourage you to “close those rings”.

There's no way to filter activities, and the Hunt-and-Peck method of finding a workout was tedious.

Apple's trainers reflect a wide variety of races, ages, and body types that I really appreciate. Since these were normal and not particularly healthy top athletes, I found that I connected with the coaches and wanted to train with them. Their enthusiasm was contagious. Apple also adds content weekly so I keep coming back to find out what's new.

Moderate workouts but no live content

Fitness + is aimed at the large number of iPhone and Apple Watch owners. It is aimed at beginners to advanced and not advanced athletes. Established fitness fanatics could use Fitness + to add to their existing routine or do cross-training on a day off, but it won't replace their existing high-intensity routine.

Most workouts are easy to follow and some are even scalable. This is a function that other exercise programs should do. With these scalable strength training sessions, you can choose to complete the selected activities, improve them with more advanced activities, or downsize the exercises if you have an injury or just want to take it easy. This flexibility encourages you to keep going even when an injury or illness gets in the way.

As much as I've enjoyed Fitness +, the service has a big Achilles heel. Unfortunately, unlike Peloton or Mirror, which offer a plethora of live classes, Apple Fitness + consists entirely of recorded videos. On-demand workouts are convenient because you can work out anytime, but they lack the community feel of a live class. Hopefully Apple will hire a few trainers to teach live classes on a daily basis.

costs

Apple Fitness + requires an Apple Watch Series 3 or later, which gives you at least $ 199 back for a new watch. Also requires a monthly subscription of $ 10 or an annual subscription of $ 80. The service is also included in the Apple One Premier bundle, which costs $ 30 per month and includes Apple Music, Apple TV +, Apple Arcade, Cloud, and News +. When it comes to cost, it's significantly cheaper than the average $ 40 per month subscription that most affiliated home gyms like Mirror, Tempo Studio, and Tonal have.

Our opinion

Apple Fitness + is a great workout tool for beginners to advanced users who already own an Apple Watch. A growing collection of workouts from motivational coaches encourage you to exercise. It's a little rough around the edges, but it has potential. If Apple listens to its critics and improves the service, Fitness + Peloton could give a run for its money in the coming year.

Is there a better alternative?

Apple Fitness + shows promise, but it does require an Apple Watch. Not everyone owns an Apple Watch and doesn't want to buy one just to exercise. Fitness +’s strongest competitor is iFit, which has an extensive library of recorded studio and outdoor activities, as well as a growing number of live workouts and does not require a fitness watch. It's priced at $ 10 per month and runs on a tablet or smartphone.

How long it will take?

Apple has supported and updated the software on its older devices in the past, and we expect Apple Fitness + to receive the same treatment. The service will improve over time and its shortcomings (e.g. no live training) will be a thing of the past.

Should you buy it?

Yes, Apple Fitness + may be just what the doctor ordered for Apple Watch owners who want to get fit and stay fit.

Editor's recommendations




20 Feb
Blog

Meg Squats – Fitness Journey & Achievements

Meg Gallagher, better known as "Meg Squats," is a power lifter and social media star. In her college days, she was like any of us. She loved to party, drink alcohol, and eat delicious but unhealthy food. So what has changed? How did she go from being a normal student to being a social media sensation?

That's exactly what we're going to discuss in this article! We are going to tell you the story of how Meg Gallagher became Meg Squats. We will dive deep into those cases where she realized her potential and thus became the ideal and inspiration of thousands of girls.

But first, let's examine some of the Meg Squats facts listed below:

● Full name: Meg Gallagher
● Year of birth: August 13, 1989
● Place of birth: California, USA
● Weight: 61.2-65.8 kg
● Height: 160 cm

Early years:

As a kid, Meg Squats was an athletic kid. She took part in numerous sports competitions, particularly in basketball and cross country.

College days:

However, her lifestyle and love of physical activity were affected when she started partying (which inevitably means eating junk food and drinking alcohol). This continued throughout her student life, with Meg showing absolutely no interest in fitness. As a result, her physical strength deteriorated.

The first step towards your fitness journey:

After graduating from college, Meg found her body had been out of shape for so long, filled with junk and unhealthy food.
Her love of fitness began when she signed up for a half marathon with her mother. She started training for the marathon and her childhood love for fitness and exercise returned to her.

CrossFit:

She took her next step in fitness when she made the New Years decision to try CrossFit. When she signed up for Crossfit, she was thrilled to find so much change in her body. And even the instructor and her friends saw their true abilities.

Powerlifting:

Another avenue for potential success opened up for her when she entered her first powerlifting competition, which was encouraged by her friends. At the age of 27, she took part in the Open New York State Show (2016). He performed excellently as it was her very first powerlifting competition. She managed to record the 1975 deadlift.

This win gave her the confidence and motivation she needed to pursue a fitness career. As a result, she became a fitness trainer while watching powerlifting competitions with the same zeal.

Social media sensation:

With her goal of doing fitness coaching and inspiring every girl to get a barbell, she made her social media profiles. On these profiles, she shared pictures and videos of her training routines.

Given her amazing workouts and body, it didn't take her much time to make a name for herself in the fitness community, and therefore worldwide. Today almost every fitness lover knows her name, and many girls and women aspire to become like them. She currently inspires everyone to lead a healthy lifestyle through their social media accounts and YouTube account.

Successes:

She competed in 63kg USAPL and achieved:

● Open the New York State Raw Deadlift – 175 kg
● Open Washington DC Raw Squat – 125kg
● Open Washington DC Raw Deadlift – 172.5 kg
● Open Washington DC Raw Total – 385 kg
● Open Washington DC Raw Push – 240 kg
● Top 10 at the USAPL Nationals 2015

13 Feb
Blog

All About The Goblet Squat to Change Your Fitness Game Forever

In the midst of all the full body exercises that you do every day, Cup of squat is the best for you. Such a workout is a mass favorite for its instructions for beginners and its minimal disability which allows people to have a great workout experience. People who target quads, glutes, hamstrings, and calves can comfortably use this workout.

When you are ready to learn more about this training, let us help you with it. In this article, you will learn all about this type of squat that will change your fitness game forever!

What is the cup of squat?

Squat mug is a variation of the squat that also helps you add resistance to your workout. It's incredible for those who want complete freedom of movement without making multiple mistakes. That is why it is a training for beginners. Even experienced people can do this training without thinking about it.

Squat mug is to target the glutes, legs, and core. However, it is also used as a cardiovascular fitness exercise. This variation of the squat also targets our primary muscle groups for the best results.

What are the benefits of a cup of squats?

The best thing about Squat mug is that it is a full body workout. By doing this workout, you can get results for all of your body parts. Something like this is missing in other exercises where you can only get benefits for a certain muscle group even after hours of training. Exercising also puts a strain on the core, hamstrings, and other muscles in our body.

If you're looking for that extra energy in your body, this type of squat can help immensely. It also has a positive effect on the shoulders and forearms. So you can see the results in no time.

How to a Squat mug?

If you are on your way to the Squat mugAll you need is a kettlebell or a dumbbell. These are the two devices that you need to have on hand. Now, make sure to focus on the instructions as you conduct this workout. Following the directions for the exercise can help you get immediate results. So don’t hesitate.

1. Stand with your feet slightly wider than your hips. At this point, your toes should be pointing inward.

2. Now take a kettlebell with both hands. Keep it near your chest. At this point, hold the handles as if you were wrapping the mug. Now bend your elbow so that the cup is exactly in the center of your chest.

3. Now warm up with a lighter kettlebell. Once you do that, switch to a heavier tool.

4. Engage your core and look to the horizon. At this point, your back needs to be straight while your eyes stay where they are.

5. Now push your hips back and bend your knees to perform the squat. Make sure you breathe in as you descend.

6. Remember to keep the kettlebell close to your body when exercising.

7. Remember that when you push your hips back and start bending, your chest is big.

8. Your weight must stay evenly over your feet. Make sure you don't come on your toes while squatting.

9. Check your position at the bottom of the squat. At this point, your elbow should be inside and your knees at the lowest point of the squat.

10. Push through heels and reverse the motion to return to the starting position. Now make sure that you exhale as you stand up. Also, make sure to keep your hips pushed forward at the top of the crouch. This will help you get your glutes properly engaged.

11. Now complete a whole sentence like this for the Squat mug. Repeat the workout for best results.

frequently asked Questions

1. Is that Squat mug a safe training?

Yes. However, be sure to follow the instructions. Something like this helps to ensure full safety without worries.

2. Is the exercise beneficial for biceps and shoulders?

Yes it is.

The final result

If you're waiting for that to start Squat mug Exercise, follow this article as a comprehensive guide for the same. We promise; you will not be disappointed.

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