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Do You Dare? Dueling Partner Dorm Room Workout

July 25, 2024 by Nick Quintero Leave a Comment

Do You Dare_  Dueling Partner Dorm Room Workout

Do you wanna challenge your roommate to duel while working out? We've got a solution for your workout needs, especially if you're feeling a little competitive If you're in need of a dorm room workout for those days when you simply want to lounge in your sweats and study! Do you have a roommate who enjoys exercising as much as you do? Then get ready for a great dorm room workout where you and your roommate will be dueling.

For this workout, the only thing you will need is a towel or sheet depending on the length needed to complete the exercises. To play it safe, have both on hand so you can easily transition to one or the other based on your needs. Also, make sure the area around you is free from things that could injure you or cause you to fall/trip.

Dorm Room Workout

Dueling Exercise 1: Squats

For this exercise, stand facing each other and both of you will grab the towel or sheet with both hands. At the same time, both of you will go down into a squat until your upper legs are parallel to the ground. Then, come back up. Use each other for stability, allowing you both to sit back into the squat to take the pressure off your knees.

Dueling Exercise 2: Chest Press

Stand back-to-back and wrap the towel or sheet around both of you so that one of you has your arms extended while the other has your hands back against their sides. As one of you pushes the sheet out, the other resists the motion. Once your arms are straight out, your roommate will push the sheet out in front of them while you resist the movement. As one person pushes (the concentric part of the motion), the other resists (the eccentric part), and you go back and forth.

Dueling Exercise 3: Row

Sit on the floor with your legs straight out, touching your roommate's. Both of you should sit with your backs straight, holding the towel or sheet with both hands at shoulder width. Take turns pulling backward in a rowing motion until your hands are at your sides and your roommate’s upper body leans towards you. Your roommate should resist your rowing motion. Then switch, and your roommate rows while you resist. It's a fun way to work out without realizing immediately how much effort you're putting into it!

Dueling Exercise 4: Biceps Curl/Triceps Pushdown

One of you will be on your knees while the other stands in front. The person on their knees will use their triceps to push the towel down in front of them while the standing roommate resists the movement. The standing roommate then completes a biceps curl while the person kneeling resists. Once the set is complete, reverse roles.

Dueling Exercise 5: Shoulder Press Handstand

Use your dueling partner to steady you while you get into a handstand position. Slowly lower yourself down until the top of your head barely touches the floor, then push yourself back up (your roommate can assist if needed). Once the set is complete, reverse roles. Be very careful with this, especially if it's a new pose for you. Feel free to ask a resident yogi or gymnast in your dorm room to demonstrate first if you want!

EXERCISEREPSSETS
Squat10-122-4
Chest Press10-122-4
Row10-122-4
Biceps Curl/Triceps PD10-122-4
Shoulder Press HS10-122-4

This workout is a great way to stay active and have fun with a friend, even in a small dorm room! Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Do You Dare_  Dueling Partner Dorm Room Workout

Crush the Freshman 15 with This 15-Minute Workout

July 20, 2024 by Nick Quintero Leave a Comment

Crush the Freshman 15 with This 15-Minute Workout

Crush the freshman 15 with this 15-minute workout? Yes, totally, you can do it. You don't need much time to ramp up the metabolism and burn some fat. Learn how!

College is an amazing time for you to expand your horizon as well as learn new skills. While your time there should be focused on getting an education, we aren’t naïve to think you aren’t going to partake in some extracurricular activities. Unfortunately, some of these activities can cause severe weight gain and bring on what is known as “The Freshman 15.” In an effort to minimize these effects and help keep you lean and fit, we have put together a 15-minute workout below that you can utilize to keep your health and waistline in check.

What is HIIT and How Does It Help Crush Weight Loss?

HIIT (high-intensity interval training) is amazing and can maximize results in a minimal amount of time. The premise of such a workout is that you have an all-out exertion for a set timeframe which is then followed up by an active recovery period where you are still moving, but it is a very low intensity – allowing you to somewhat catch your breath.

As with any exercise program, it is wise to speak to your doctor before starting to ensure you are healthy enough to utilize such a program. Once given the green light, it’s time to HIIT (I mean hit), the workout.

First things, first. When you reach the gym, hop on one of the bikes (a spin-style bike would be preferred if available, if not, use an upright bike). Start off with a nice and easy five-minute warm-up to get the blood pumping and the muscles loosened up. Once you reached your five minutes, it’s time for the workout laid out below.

A HIIT Workout That Works For You

For the 15-minute workout below, you are going to have a max effort round along with a slow steady round which will consist of slow pedaling (to allow for recovery). You will do these consecutively until you reach the final round. Have a water bottle handy to sip during your recovery rounds if needed. Each set of rounds will be a 1:2 ratio of work to recovery. The “sprint” round below will consist of a max effort sprint on the bike while the “recovery” will be a nice and slow pedaling to allow for recovery.

RoundsDuration
Recovery Round 160 seconds
Sprint Round 130 seconds
Recovery Round 260 seconds
Sprint Round 230 seconds
Recovery Round 360 seconds
Sprint Round 330 seconds
Recovery Round 460 seconds
Sprint Round 430 seconds
Recovery Round 560 seconds
Sprint Round 530 seconds
Recovery Round 660 seconds
Sprint Round 630 seconds
Recovery Round 760 seconds
Sprint Round 730 seconds
Recovery Round 860 seconds
Sprint Round 830 seconds
Recovery Round 960 seconds
Sprint Round 930 seconds
Recovery Round 1060 seconds
Sprint Round 1030 seconds

Following the 15-minute Freshman 15 crushing workout, pedal slowly for an additional 5 minutes to cool down and allow your body to completely recover. And don't forget to breathe!

Crush the Freshman 15 with This 15-Minute Workout

This workout is a great way to stay active and have fun with a friend, even in a small dorm room! Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

5 Exercises To Blast Your Lower Body

June 19, 2024 by Nick Quintero Leave a Comment

Wide Jump Squats

Looking to strengthen and tone your legs in less than 20 minutes? This lower body workout is designed to target your entire lower half, getting you closer to your fitness goals with just a few simple moves. Whether you're a beginner or an advanced fitness enthusiast, this circuit can be adapted to fit your needs. Here are answers to some common questions to help you get the most out of your workout!

How Often Should I Do This Workout Routine?

For optimal results, it's recommended to do this lower body circuit 2-3 times per week. This frequency allows your muscles enough time to recover and grow between sessions, while also providing consistent training to improve strength and endurance. Remember to listen to your body and adjust the frequency as needed based on how you feel and your fitness goals.

Can I Modify These Exercises if I Have Knee or Joint Issues?

Yes, absolutely! Modifying exercises to accommodate joint issues is important to prevent pain or injury. For example:

  • Wide Jump Squats: Instead of jumping, perform regular squats or partial squats without the jump.
  • Walking Lunges: Try stationary lunges or reduce the range of motion to lower the impact.
  • Plyometric Lunges: Replace these with reverse lunges, which are gentler on the knees.
  • Plie Squat: Ensure your feet are turned out, and perform a shallow squat if deeper movements cause discomfort.

Always prioritize proper form over depth or intensity, and consult with a healthcare professional or physical therapist for personalized advice.

How Can I Make These Exercises More Challenging?

To increase the intensity of this workout, consider these options:

  • Add Weights: Use dumbbells, kettlebells, or a weighted vest to add resistance. Take a look at our Home Gym Essentials List HERE
  • Increase Reps or Time: Extend the time for each exercise to 45 seconds or increase reps to 25.
  • Add a Pause: Hold the lowest position of each exercise for a few seconds before returning to the starting position.
  • Use Resistance Bands: Incorporate resistance bands around your thighs to add more tension.

What Are the Benefits of These Exercises for My Body?

These exercises offer a range of benefits:

  1. Wide Jump Squats - 30 seconds
  2. Walking Lunges - 20 reps per leg
  3. Plie Squat - 20 reps
  4. Plyometric Lunge - 30 seconds
  5. Alternating Lateral Lunge - 20 reps per leg

Can Beginners Do This Workout?

Yes, beginners can definitely do this workout! Start with fewer repetitions (10-15 reps per leg) or reduce the duration of each exercise (15-20 seconds). Focus on mastering the form before increasing intensity. As you become more comfortable and stronger, gradually increase the reps and time. Remember, consistency is key, so start at your own pace and progress when you're ready.

What Should I Do to Warm Up Before Starting This Workout?

Warming up is crucial to prepare your muscles and reduce the risk of injury. Spend 5-10 minutes on dynamic stretches and light cardio. Here’s a simple warm-up routine:

  • Jumping Jacks: 1 minute
  • Leg Swings: 10 per leg (front to back and side to side)
  • High Knees: 1 minute
  • Bodyweight Squats: 15 reps These movements will increase your heart rate, loosen your joints, and get your muscles ready for action.

How Should I Cool Down After This Workout?

Cooling down helps reduce muscle soreness and brings your heart rate back to normal. After completing the circuit, spend 5-10 minutes stretching the major muscles you worked. Here are some effective stretches:

  • Hamstring Stretch: Hold for 30 seconds per leg
  • Quad Stretch: Hold for 30 seconds per leg
  • Glute Stretch: Hold for 30 seconds per leg
  • Calf Stretch: Hold for 30 seconds per leg
  • Child's Pose: Hold for 1 minute These stretches will help your muscles relax and improve flexibility.

How Long Should I Rest Between Each Set or Exercise?

Aim to keep rest to a minimum to maintain the intensity of the workout. A 15-30 second rest between exercises and a 1-2 minute rest between circuits is recommended. Keeping the rest short helps keep your heart rate up, promoting more effective calorie burn and cardiovascular conditioning.

What Should I Eat Before and After This Workout?

Proper nutrition fuels your workout and aids recovery. Before your workout, have a light meal or snack that includes carbohydrates and protein 30-60 minutes prior, such as a banana with peanut butter or a small bowl of oatmeal. After the workout, focus on protein to repair muscles and carbohydrates to replenish energy. A smoothie with protein powder, spinach, and berries or a grilled chicken salad with quinoa are great post-workout meal options.

Can I Combine This Routine with Other Workouts?

Yes, combining this lower body workout with other types of exercise is an excellent way to achieve a balanced fitness regimen. Pair it with:

  • Cardio sessions: Running, cycling, or HIIT for overall endurance and fat loss.
  • Upper body strength training: Push-ups, dumbbell rows, or shoulder presses to build a well-rounded physique.
  • Core workouts: Planks, crunches, or mountain climbers to enhance core strength and stability. Mixing different types of workouts can prevent boredom and target various muscle groups.

How Soon Can I Expect to See Results from This Workout?

Results vary based on factors like diet, workout consistency, and individual body types. However, with regular practice (2-3 times per week), many people start noticing improvements in strength and muscle tone within 4-6 weeks. Staying consistent, following a balanced diet, and getting enough rest will help maximize your results.

Are These Exercises Suitable for Weight Loss?

Yes, these exercises can aid in weight loss as they build muscle and increase your metabolic rate. Combining this workout with a healthy diet and regular cardio will help you create a calorie deficit, which is essential for weight loss. The key is to stay consistent and combine various forms of exercise with mindful eating.

What Should I Do If I Experience Pain During These Exercises?

Experiencing discomfort or slight soreness is normal, but sharp or intense pain is a red flag. If you feel pain, stop the exercise immediately and rest. Reassess your form, as improper technique can cause pain or injury. If the pain persists, consult a healthcare professional to avoid further injury. It's better to adjust or skip an exercise than risk hurting yourself.

5 Lower Body Exercises

5 Ways to Workout Without Spending a Cent

June 19, 2024 by Nick Quintero Leave a Comment

5 Ways to Workout Without Spending a Cent

With new year’s resolutions in full-force, many people are looking to get in shape. In fact, the top resolution in 2017 was to “lose weight and eat healthier” and we’re sure that will be a similar trend in 2018. Yet, one statistic showed that 80% of people who joined a gym in January quit within five months. In general, many people find their resolutions hard to stick to, even after just a few weeks.

Table of Contents
  • Ways to Get Exercise, For Free
    • 1.Go for a run.
    • 2. Try out gym trials.
    • 3. Find a fitness app
    • 4. See what your office offers.
    • 5. Make the outdoors your gym
    • Related: Gift Ideas for Your Fitness Friends
bicep workout with exercise bands

While staying in shape is a great resolution, it can often be an investment—and maybe that’s a reason why it’s hard to stick to it. Monthly gym memberships are costly, and one-off boutique classes cost a pretty penny.

If you want to jumpstart your workout routine but you’re not willing to cough up a ton of money, keep reading. We’ve explained five easy ways to workout with spending a single cent—making this a great way to switch up your normal workout routine while saving money too!

Related: Home Gym Essentials

Ways to Get Exercise, For Free

1.Go for a run.

This one is a no-brainer. Going for a jog, run, or even a power walk is something that’s completely free. All you need is a good pair of sneakers and some warm running gear! If you’re already a runner, then this option is an easy one; just make sure you gear up properly, run while there’s still ample daylight, and watch out for the slick roads due to snow and ice. If running is completely new to you, do not fret! Start with “run/walks” which basically means you break up running with walking stints. See if you can jog for two minutes, followed by one minute of walking. You may also want to consider looking up the “Couch to 5K plan” which also incorporates this run/walk approach. Either way, remember that the roads and trails are completely free, and the only thing you need to bring with you is a little motivation.

Image via: Shape

2. Try out gym trials.

January is a huge business month for gyms, and many offer special deals for newcomers. Still, those deals won’t be completely free. If you’re curious about eventually finding a new gym, a great way to make the right choice is to test a few out. Most gyms offer a free day pass—or even a free week pass—so you can try out their equipment, classes, locker rooms, and other amenities. If you’re up for a little exploration and gym hopping, then definitely use January as a time to try a few out to see which one you’d like to invest in!

Related: Dorm Room Workout

Man doing planking exercise in gym

3. Find a fitness app

There are tons of fitness apps on the market, from bodyweight exercises to running routes, yoga, and even CrossFit-type workouts. Apps are a great way to bring workout classes to you, and are especially handy when traveling! It’s also a great way to learn new fitness routines you can eventually do on your own.

Search the app store to find your favorites, or check out our recommendations, which are all free:

  • Aaptiv: A fitness company that produces audio-based workouts created by certified personal trainers. Includes a free trial!
  • Zombies, Run!: A running app with special audio; if you hear you’re being chased by zombies, you’ll have to speed up! Interval training, anyone?
  • Sworkit: A strength training app that has videos for any type of regime—from abs to yoga, to advance full body. 7-day free trial included!
  • Daily Yoga: A free, studio-like yoga experience in the comfort of your home. Can we get a namaste?
  • 7-Minute Workout: Bring the scientific 7-minute workout to you. The app includes a timer and images so you can move through the 12 exercises with ease.

Related: Core Killer! 1 Workout,10 Minutes, Sculpted Abs

4. See what your office offers.

Your workplace might be an unexpected (and free) way to stay fit this winter. See if your office offers any corporate fitness challenges. Or, talk to HR to inquire about a corporate gym membership! If you work for a small team, coerce people into daily plank challenges at lunch or push-ups before meetings. If anything, find a buddy who will go for a walk with you during lunch to get some steps in.

5. Make the outdoors your gym

It may be winter, but that doesn’t mean you need to stay stuck inside. While the gym, or even your living room floor, are great places to workout, sometimes that doesn’t beat the beauty of the outdoors. Plus, you’ll get an extra boost of Vitamin D! Here are some ways you can use the outdoors as your natural gym:

  • Be your own Stairmaster. Head to a local stadium, find some bleachers, and start walking or jogging! See if you can do repeats for 20-30 minutes, mimicking the Stairmaster machine, but with much better views!
  • Use playgrounds! A lot of local playgrounds now have fitness stations. Work your abs, perfect your pull-ups, strengthen the quads, and more. Check out your local parks to see what they offer.
  • Find local trails. Get the blood flowing by going on a power hike! Extra points are given if you can find a trail that has some steady ascents to really challenge the leg muscles.
Image via: Neilarey.com

Related: Gift Ideas for Your Fitness Friends

If you’re craving community, definitely try to get a fitness friend to explore these options with you. Have a workout party in your own home, and turn on an app! Go for a run with a coworker at lunch, or get a group to do a long hike with you on the weekends. If you like solitude, any of these fitness ideas work great for solo-exercisers too.

Either way, one thing should be clear: You don’t need to shell out a ton of money to get fit. Instead, you just need a little motivation and creativity! These different types of workouts should mix things up for you—targeting all different types of muscles while getting your heart rate up. And since they’re completely free, it’ll be hard to say no, helping you keep your new year’s resolution.

3 Exercises That Burn 200 Calories in Less Than 3 Minutes

June 4, 2024 by Nick Quintero Leave a Comment

3 Exercises That Burn 200 Calories in Less Than 3 Minutes

3 Exercises that burn 200 calories or less in less than 3 minutes? Sounds too good to be true, but trust us, it's not!

When you want to yield the best results in a very small amount of time, you’re going to need to utilize some of the best calorie-burning exercises out there. I see too many people doing low-intensity steady-state cardio for long durations and hating every minute of it. Why put yourself through the pain and agony of long, drawn-out exercises that yield you very little in return when it comes to burning calories? Stop the madness! We get it! You wanna maximize your efforts. It can be done! 

Beneil Dariush (UFC Lightweight) says, "...you’ll never be the best striker. You’ll never be the best grappler. You don’t have the time to spend mastering one thing, so there is always someone beating you on a regular basis."

This article will show you three exercises that burn 200 calories in less than 3 minutes. You can utilize these as a stand-alone cardio workout, as a quick way to burn calories throughout the day, or incorporate them into your resistance workouts (between sets) to increase the total calories burned.

Man doing planking exercise in gym

To complete these exercises, you can do them in bursts of 30 seconds before taking a very short breather. Or you can tough it out and go for the full three minutes all at once (which isn’t going to be easy). By keeping the intensity as high as possible, you will keep the calories burning even after you are done with your three minutes of intense exercise.

Due to the afterburn effects of the exercise(s), you will burn up to an additional 200 calories on the days you complete any or all of the exercises listed below.

And, of course, before you engage in any of these exercises, you should be medically cleared by your doctor to ensure you are healthy enough to engage in these intense exercises.

Feel the BURN

  1. Jump Squats

This exercise involves dropping down into a squat position before exploding back up and jumping into the air. The movement should be swift and fluid while ensuring the intensity of the exercise is high.

  1. Burpees

An exercise we have all come to love to hate (or maybe just hate?) are burpees. To do a burpee, squat down and put your hands on the floor in front of you slightly. Kick your legs back behind you to put yourself in a push-up position. Lower yourself to complete a push-up and immediately following the push-up. Then, bring your feet back up towards your hands in an explosive motion, returning yourself back into a squat. Then explode up and jump as high as you can before starting the exercise all over again.

  1. Stairs Running

This is pretty self-explanatory. To complete this exercise, you run up and down the stairs, keeping the intensity as high as possible while still maintaining your safety on the stairs. (This is the kind of training you saw in movies like Rocky.) Your stairs might work great, but stadium stairs at your local high school are perfect.

EXERCISEREPSDURATION
Jump SquatsAs many as you can do30 sec – 2 min
BurpeesAs many as you can do30 sec – 2 min
Stairs RunningAs many as you can do30 sec – 2 min
3 Exercises That Burn 200 Calories in Less Than 3 Minutes

Article Courtesy Of Weik Fitness

Stairway To Heaven Leg Workout

May 26, 2024 by Nick Quintero Leave a Comment

Stairway To Heaven Leg Workout

Who says you need to hit the gym to fit in an intense leg workout? Not me! In fact, all you need is a set of sturdy stairs and you’re all set. I have come up with a unique leg workout that I like to call “Stairway to Heaven.”  If you’re up for a challenge, then I suggest you give this amazing leg workout a try. It’ll leave your legs burning!

Table of Contents
  • Exercise 1: Squats
  • Exercise 2: Skip a Step
  • Exercise 3: Calf Raises
  • Exercise 4: Side Step Ups
  • Exercise 5: Stair Sprints

In order to warm up properly, walk for five minutes either inside or outside (or simply walk up and down the steps for 5 minutes). If the ground outside is wet, do not walk outside as depending on the type of steps you are using, it can cause them to become extremely slippery and I don’t want you to fall.

It should also go without saying that if you have any knee issues or have been told by your doctor to refrain from leg training, then do not complete this workout and wait until you get approval from your doctor.

Make sure the steps you are using are deep enough to allow your entire foot to be securely placed on it for each exercise listed below. Additionally, wear athletic shoes with good tread.

Exercise 1: Squats

Have both feet on a step and complete a full squat. Step up to the next step and repeat. Do this for the entire flight of stairs so long as there are at least 10 steps (such as the first set of stairs on a floor, you don’t need to do multiple flights unless there are less than 10 steps per level). Jog back down the stairs and repeat two more times.

Exercise 2: Skip a Step

To complete the exercise, you will be skipping each step (or even two steps) as you move up the flight of stairs. Put your left foot up 2-3 steps and similar to a lunge, push yourself up onto that step using your left leg. Then, using your right leg, repeat the movement and keep alternating legs. Once at the top, jog back down to the bottom and repeat two more times.

Exercise 3: Calf Raises

Stand on the edge of a step that has a good grip on it. Hang your heels off of the step and complete a calf raise. Do this for 15 reps. When done rest and repeat again two more times.

Exercise 4: Side Step Ups

For this exercise, stand sideways so that your right leg is closest to the step. Now, place your right foot up on the second step and push yourself up. On the way back down from the movement, return your left foot to the base of the stairs. Repeat this for 15 repetitions and then turn in the other direction so that your left leg is closest to the stairs and repeat for your left leg. Repeat these two more times.

Exercise 5: Stair Sprints

To complete this workout, you will sprint up the stairs either touching every step on the way up or by skipping a step in between. You want this movement to be explosive. Once at the top, jog back down the stairs and repeat three more times to finish off the workout.

Once done, walk inside or outside for five minutes or simply walk slowly up and down the stairs as a cool down.

Stairway To Heaven Leg Workout

Article Courtesy Of Weik Fitness

Annihilate Fat: The Ultimate Treadmill Workout

May 19, 2024 by Nick Quintero Leave a Comment

Annihilate Fat_ The Ultimate Treadmill Workout

If you are like me, you get sick of being on the treadmill for any longer than… five seconds. The key is to try and make your workouts fun, entertaining, challenging, and of course intense. I’ve created a treadmill workout that is bound to make your fat cells cry.

Enough with the low-intensity steady state cardio on the treadmill. It’s time to kick things up a notch and see exactly what you’re made of. This workout is not for the faint of heart, so please make sure you consult with your doctor before engaging in this workout to ensure you are healthy enough to do so.

There will be several stages to this treadmill workout and each stage will be something different and will last one minute. Complete each stage safely and if at any point you don’t feel confident in the stage, move onto the next stage where you feel comfortable (from a stability standpoint – don’t simply skip it because it’s difficult).

Treadmill Workout

Directions

Stage 1: Start out with a five-minute warm-up to get the blood pumping and into the working muscles.

Stage 2: Turn the speed up until you have a nice jogging speed, but not too quickly. Jog for one minute.

Stage 3: Next, turn yourself so you are facing the right side of the treadmill and shuffle (side step) at the same speed. To do this, you will be pushing off of your right leg and hopping back towards the front of the treadmill. Your feet will remain around shoulder-width apart the entire movement. Do this for one minute.

Stage 4: Turn again and have your back to the console of the treadmill and backpedal for one minute.

Stage 5: Next, turn and face the left side of the treadmill and repeat the side hops as you did in Stage 3 (only this time you’re facing the opposite direction).

Stage 6: Immediately following Stage 5, safely face forward again and turn the treadmill down to a walking pace. Hit the incline button and take it up as high as it goes. Once there, walk uphill for one full minute.

Stage 7: Now take the incline all the way back down to zero and walk for one minute.

Stage 8: Following the recovery walk, increase the speed to a sprint (but not 100% exertion) and go at that pace for one minute.

Stage 9: Turn the speed back down to a walk and enjoy a short active recovery period for a minute.

Stage 10: Next, turn to the right side again, but instead of the hop like in Stage 3, you are going to incorporate a squat. Complete a squat (quickly) and hop back up towards the front of the treadmill. Do these quickly to avoid falling off the back of the treadmill. Do these for one minute.

Stage 11: Turn forward again and walk for one minute to allow your legs to recover slightly from the squats.

Stage 12: Next, move your body so you are facing the left side and repeat the squats like in Stage 10, only going in the opposite direction. Do these for a full minute.

Stage 13: Turn forward and walk for one minute.

Stage 14: To close out the treadmill workout, finish with a one-minute sprint.

Stage 15: Cool down with a slow walk for five minutes.

STAGEEXERCISETIME
1Warm-up5 min.
2Jog1 min.
3Right shuffle side step1 min.
4Backpedal1 min.
5Left shuffle side step1 min.
6100% incline walk1 min.
7Walk1 min.
8Sprint1 min.
9Walk1 min.
10Right squat1 min.
11Walk1 min.
12Left squat1 min.
13Walk1 min.
14Sprint1 min.
15Cool down walk5 min.

Don't forget, exercise is just a way to expend energy. If you're not fueling your body properly, you're fighting an up-hill battle. Try planning meals and listening to your body, paired with an active routine.

Annihilate Fat_ The Ultimate Treadmill Workout

Save it For a Rainy Day: Indoor Workout to Get You Drenched

April 27, 2024 by Nick Quintero Leave a Comment

Save it For a Rainy Day: Indoor Workout to Get You Drenched
Table of Contents
  • Before You Begin: Warm-Up
  • The Indoor Body-Weight Workout
  • Cool Down
  • Stay Safe and Listen to Your Body
  • A Balanced Approach to Fitness

It’s rainy and yucky outside, and you don’t feel like making the trek to the gym and getting soaked. What do you do? Well, we have good news and bad news. The good news is that we have an indoor workout below that you can use right in the privacy of your own home. The bad news? You’re still going to end up drenched—with sweat, that is.

Make sure you have enough room around you to complete the workout below, and you’ll be sure to work up a good sweat and burn a significant number of calories in the process.

The workout below can be done anywhere from 1-4 times as a circuit, depending on your current fitness level. Complete all the exercises from top to bottom, and then start over for each circuit round. The more conditioned and physically fit you are, the more circuits you should be able to complete.

Exercises should be completed one after the other with little to no rest in between. However, remember to listen to your body and take short breaks if needed. You will also need some type of timekeeping device—whether it’s a stopwatch, timer, clock, cell phone, or wristwatch—to ensure you are meeting the specified duration for each exercise. A glass of water or water bottle is also recommended to stay hydrated throughout the workout.

Save it For a Rainy Day: Indoor Workout to Get You Drenched

Before You Begin: Warm-Up

Start with a 5-minute warm-up to get your muscles ready and prevent injury. Try jogging in place, jumping jacks, or dynamic stretches like leg swings and arm circles.

The Indoor Body-Weight Workout

  1. Jumping Jacks – 1 minute
    Get your heart rate up and warm up your entire body with this classic move.
  2. Bodyweight Squats – 15 reps
    Stand with your feet shoulder-width apart, then lower your body as if sitting back into a chair. Keep your chest up and knees behind your toes.
  3. Push-Ups – 10-15 reps
    Start in a plank position, with your hands slightly wider than shoulder-width apart. Lower your chest to the floor, then push back up. Modify by doing them on your knees if needed.
  4. Plank – 30 seconds
    Hold a plank position, keeping your body in a straight line from head to heels. Engage your core and avoid sagging your hips.
  5. Mountain Climbers – 1 minute
    From a plank position, quickly alternate bringing your knees to your chest, as if you're running in place.
  6. Lunges – 10 reps per leg
    Step forward with one leg and lower your hips until both knees are bent at about a 90-degree angle. Return to the starting position and switch legs.
  7. Bicycle Crunches – 1 minute
    Lie on your back, lift your legs to a tabletop position, and alternate bringing your opposite elbow to your knee in a pedaling motion.
  8. High Knees – 1 minute
    Run in place, bringing your knees up towards your chest as high as you can.
  9. Side Plank (each side) – 30 seconds per side
    Lie on your side, prop yourself up on your elbow, and lift your hips. Hold, engaging your core, then switch sides.
  10. Burpees – 10 reps
    Start standing, then squat down, place your hands on the floor, jump back into a plank, perform a push-up, jump your feet back to your hands, and explode up into a jump. Repeat.

Cool Down

Finish your workout with a 5-minute cool-down. Walk around to bring your heart rate down, and stretch your major muscle groups to aid recovery.

Stay Safe and Listen to Your Body

Remember, this workout is designed to be challenging but safe. Always listen to your body, take breaks when needed, and adjust the exercises to suit your fitness level. Consistency is key, so aim to complete this workout a few times a week, and you'll start seeing great results in no time!

A Balanced Approach to Fitness

Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Fitness For Teens: The Unexpected Benefits

April 18, 2024 by Nick Quintero Leave a Comment

Fitness For Teens

Fitness For Teens: 101

The health and fitness world is chock-full of information for people of all ages. Yet, a lot of that information can be contradictory, confusing, or just plain wrong. (Truth #1: You don’t need a six-pack to be happy. Truth #2: You don’t need to slog away on an elliptical every day to get in shape.)

We’re here to explain why exercise and fitness are important for teenagers, and how what you do to stay healthy can take on many different shapes and forms. We’ll also dive into the various—and unexpected benefits—of adopting a regular fitness routine, along with tips and tricks to build motivation, form habits, and have fun.

First off—why does fitness matter?

Let’s start with this stat: From the 1970’s up until present day, the prevalence of overweight and obese teenagers (ages 12–19) increased from 6.1% to 18.4%, and that number is still growing. What’s more, if you’re overweight as a teenager, that increases your risk for heart disease and other chronic illnesses as you age, and makes getting back to a healthy weight harder to achieve.

teenage post eating fitness for teens

But exercise shouldn’t be only about avoiding obesity and feeling bad when you step on the scale. Alexia Clark says, "There is a difference between training and exercising. You can do anything to exercise, like play soccer with your kids or go hiking. Working out / Training is hard…that's when you’re pushing yourself and working on your weaknesses"

Let’s also look at the awesome benefits: exercise produces brain chemicals called endorphins, which make you feel elated and happy. Fitness also promotes better sleep (and as a teen, you need a solid 9-10 hours a night), and keeps your bones strong. There are mental health benefits as well. Exercise is known to ward off stress and anxiety, help with depression, and boost self-acceptance and esteem.

More than just laps around the track

There is no one-size-fits-all when it comes to a fitness regime. And that’s the true beauty of it! Varying your workouts, trying new things, and challenging your body in different ways prevents boredom, keeps things fun, and helps your body stay in shape.

The most effective exercise routines are comprised of three elements: aerobics, strength training, and flexibility. It’s recommended teens get 60 minutes of exercise in a day, so keep things varied and make sure you’re also incorporating rest! Here are some fitness ideas to get you started:

  • Aerobics: Aerobic exercises focus on your heart—specifically your heart rate and breathing. Another word for this is cardio. Examples of cardio/aerobic workouts include running/jogging, hiking, rowing, swimming, biking, dancing, and team sports (basketball, lacrosse, hockey, soccer, tennis.)

  • Strength training: Strength training has a few benefits—toning your muscles actually increases your endurance, while helping your muscles burn fat more effectively. Strength exercises include bodyweight exercises like push-ups, curl ups, squats, and lunges. Consider working with a personal trainer to learn how to use the weight machines and equipment safely at the gym. Power vinyasa yoga is another great option for strength training, too!

  • Flexibility: If you take care of your body and work on flexibility, you decrease your chances of getting injured. Types of workouts here include dance, martial arts, restorative yoga, pilates, and gymnastics.

How to take your fitness on by storm!

Exercise shouldn’t be seen as a chore. Instead, it should be a fun addition to your daily routine. Remember: Exercise helps keep you healthy, promotes a better mood, and can even help with building friendships and community! Keep these tips in mind when working on building a fitness habit into your life:

  • Start with baby steps. Getting into shape or adopting a new exercise routine can be overwhelming. So don’t be afraid to start small! The little changes will quickly add up. Begin by riding your bike to work versus taking the bus or getting a ride. Take the stairs instead of taking the elevator. Go for a power walk with a friend during lunch.
  • Warming up and cooling down is important! Don’t get so excited that you jump into a workout without a proper warm up or cool down—this is necessary to protect against injury and while aiding with flexibility. For example, make sure to walk for five minutes before starting your run, and do 10 minutes of dynamic stretching once your workout is over.
  • Pick something that’s fun. If it’s not fun, you won’t stick with it. Choose something that you actually enjoy versus feeling like it’s a chore. Plus, a lot of teenagers find joy in working out together, so get your friends together for a group run, join a local sports team, or meet a new group of people at a dance or yoga class.
  • Be careful about overdoing it. Exercising too much can be dangerous. Teenagers need a lot of calories, so working out excessively won’t let your body and mind grow properly. Overdoing it can also lead to exercise addiction and eating disorders. If you think you are working out too much (signs include feeling upset because you missed a workout or exercising even when you don’t feel well) talk to somebody you can confide in, and also speak with your doctor.

It’s all part of something more

Remember—exercising and staying active is part of a large picture of good health. In addition to exercise, make sure you are also eating well, getting enough sleep, and reducing bad habits (like sitting in front of the TV while eating, spending hours scrolling through your phone, or not hydrating before or after your workouts!).

Here's a pro-tip from Alexia Clark: "Try not to look at it as restricting yourself. Think of it like, “This is going to be a new habit I’m starting”

Now, get moving! And remember to have fun with it, knowing you’re doing your body and mind a lot of good.

teenage post motivation

More health resources for teens:

  • Foods to Avoid for College Athletes
  • What Health Conscious Teenagers Eat
  • How to Eat Healthy as a Teen
  • 23 Best College Dorm Recipes
  • How to Train Yourself to Wake Up Early
  • 10 Easy Recipes for Busy Moms (give your mom some ideas)

Hate Running? Try These 5 Treadmill Exercises Instead

February 26, 2024 by Nick Quintero Leave a Comment

treadmill-exercises-777x431

Treadmill exercises go beyond walking, jogging, and running. Read on for more ideas!

Table of Contents
  • Side Shuffle
  • Pull-Ups and Push-Ups
  • Plank Crawls
  • Lunges
  • Leg Lifts

Most of us know that regular exercise can help us maintain our weight, boost our energy, relieve our stress, and make us feel healthier and more confident. Even so, some forms of physical fitness may feel… well, boring. It’s tough to get excited about exercise when you face a monotonous hour running in place on the treadmill. The thought might be enough to convince you to cancel your trip to the gym.

Of course, the treadmill can be a great option for runners, especially in the wintertime. And in 2017, there were nearly 52.97 million treadmill users throughout the United States. Clearly, a lot of people are using this device to up their fitness level. However, even if the only piece of exercise equipment you own is a traditional treadmill, fear not. You aren't stuck with walking, jogging, or running as your trio of workout options. 

Elliptical in Modern gym interior with equipment. Row of training exercise bikes wheel detail, backlight. Healthy lifestyle concept

In fact, there are numerous exercises you can easily do with help from your treadmill that don’t involve running at all. This piece of equipment might be a lot more versatile than you thought. By using your treadmill a bit more creatively, you can fit in a whole-body workout without having to sprint. Here are five ideas that will allow you to put your treadmill to good use -- no running required.

Side Shuffle

Walking or running on the treadmill while facing forward is simply too ordinary. But if you turn yourself to the side and switch up your leg movements, you’ll be able to fit in some cardio in a way that’s anything but mundane.

Start by setting your treadmill speed low (around four miles per hour) and walk forward on the belt as you normally would. Then, put your left hand on the treadmill’s front handle and your right hand on its right railing. Slowly step forward with your left foot and turn your whole body (including both feet) towards the right side of the treadmill. This will place you in the correct position to execute this exercise.

Start your side shuffle by taking a large side step with your left foot toward the front of the treadmill, with your right foot following suit. You’ll need to press your palms down on the handle and rail to obtain the proper hopping motion. When you land on your right foot, repeat this exercise for up to a minute. Then, go through the process again to switch to the left side and perform the exercise for up to a minute. Voila! A more amusing way to fit in your cardio.

Pull-Ups and Push-Ups

If you thought your treadmill was just for cardio exercises, you’re dead wrong. You can actually use this type of exercise equipment to increase your overall strength and tone. Your treadmill will be turned off for these exercises, allowing you to utilize the actual structure of the machine to aid in your workout.

You don’t necessarily need a hanging bar in your home gym to do pull-ups; the side railings on your treadmill will do just fine. Start by sitting down on the center of the belt with your back towards the front of the treadmill. Your knees should be bent, and the soles of your feet should be on the belt. Place one hand on each side railing with your palms facing inwards. Then, press your weight into your heels and lift yourself up off the belt.

Make sure to engage your core and your buttocks to keep the belt from moving. Your chest should be parallel to the ground, so lean back a bit if you need to readjust. You’ll then want to bend your elbows to bring your chest towards the middle of the railings (be careful not to drop your hips!). Slowly release your arms with control so they’re extended. Repeat this last section until you’ve completed 10 reps. You can do up to three sets of these reps in total.

Did you know you can do push-ups on your treadmill, too? You can do them on a bit of an incline using the main body of the treadmill (where the monitor and handles are) as leverage. Start by placing your palms on the front handle(s) of the treadmill and taking a few steps backward on the belt. Then, bend your elbows to lower your chest toward the front bar. While doing this, your body should be in a straight line, and your core should be engaged. Then, press up through your palms and extend your elbows. Repeat this last section until you’ve completed 10 reps. Just like with the pull-ups, you can do up to three sets of these reps in total.

Plank Crawls

Planks are a great way to engage the core and build muscle. While you can do them just about anywhere, the structure of your treadmill can make it easier to be innovative with your planks.

For instance, you can try a backward plank crawl. In this exercise, you’ll keep your treadmill turned off—but you’ll actually end up moving the belt manually. Start standing with your back facing the front of the treadmill. Get into the plank position from there, with your feet on the front part of the machine and your hands facing down on the belt. While you keep your legs extended, use your palms to push the belt forward. As you do this, lift one hand at a time and place it under its corresponding shoulder. Essentially, you’ll be walking your hands backward while you push the belt forward at a consistent pace.

Alternatively, you can do this same exercise with your feet on the floor while you’re facing the front of the treadmill. If you feel your treadmill won’t provide the stability you need while facing backward, you can do your plank this way and have only your hands on the treadmill belt.

Lunges

If you thought you could only do lunges while standing still, think again. This exercise has become quite popular for toning one’s derriere, and there are loads of inventive ways to get your squat on.

If you liked doing the side shuffle, you might enjoy doing lunges this way, too. Your treadmill should be set to a low speed (around 0.5 miles per hour). Start by walking forward, placing your left hand on the front handle and your right hand on the right side railing. Step forward with your left foot and turn so your whole body is facing the right side of the treadmill. Start by bending your left knee into a side lunge.

Your left knee should be positioned straight over the toes of your left foot, with your right leg straight. Press down into your left heel while you step your right foot over your left foot. Then, step out your left foot towards the front of the treadmill to bring you back to your initial position. Repeat this process for 30 seconds and then reposition yourself towards the treadmill’s right side to do the sequence on the other side.

You can do lunges on the treadmill without the moving belt, too. You can do a basic lunge while standing on a powered-off treadmill with your arms reaching back for a deep stretch. For those who would rather do their lunges on solid ground, you can use your treadmill in another way. Stand on the ground below your treadmill, facing away from it. Place one foot on the belt of the treadmill and push it backward to move the belt until you reach a full lunge. Then, slide your foot back towards you and come to a standing position. Repeat on the other side.

Leg Lifts

Another excellent way to engage your core during exercise is to do some knee raises or leg lifts. The structure of your treadmill can help here, as well.

You can use those side railings again by doing some cross-legged knee raises. With the treadmill powered off, stand on the belt with your back facing the front of the machine. Place one hand on each railing and press into your palms to lift yourself off the ground by extending your elbows. Keep your ankles crossed but open your knees out towards the sides. With your ankles still crossed, engage your core to bring your knees in towards your chest. Slowly lower your knees to complete the rep and repeat until you’ve done 10 reps.

Another version of this same exercise can allow you to lift your legs entirely so that you’re supporting yourself in a lifted sitting position. You’ll be facing backward with the treadmill off for this one, too. Keep your hands on the treadmill railings and straighten your elbows until you’re in a raised position. Then, lift your legs (keeping them straight) until they are parallel to the ground. Hold this position until you’re fatigued.

You can expand on the above exercise by maintaining that held position and drawing both knees to your chest in a set of reps. Your body should be suspended the entire time, and your feet should not touch the belt until the last rep has been completed.

As you can see, the treadmill can be used for so much more than running or walking. If you’re a non-runner who previously saw no value in owning this piece of exercise equipment, you may want to rethink your fitness strategy. In many ways, a treadmill can actually replace the need for several other, less versatile workout tools. Subsequently, it’s a good investment that can quickly become your go-to to achieve your fitness goals.

Remember, working out is just a way to burn energy. If you're not pairing a solid exercise routine with a balanced diet, you're fighting an uphill battle. I would suggest pairing a weekly meal plan with your exercise routine to maximize your results and maintain a healthy lifestyle.

Related Fitness Articles:

3 Exercises That Burn 200 Calories in Less Than 3 Minutes
Lower body workout
7 Band Exercises You Can Literally Do Anywhere
5 Agility Exercises That Make Working Out More Fun

8 Ways to Get Fit This January

January 3, 2024 by Nick Quintero Leave a Comment

8 Ways to get fit in January
Table of Contents
  • 1.Stay hydrated before meals.
  • 2. Don’t skip breakfast.
  • 3. Find a Trainer.
  • 4. Grab a friend.
  • 5. Purchase a foam roller.
  • 6. Strengthen your core.
  • 7. Make good use of downtime.
  • 8. Dance for 15 minutes.

January is the typical month to reevaluate your exercise routine. Everyone is doing it this time of year. Especially if the inches or pounds have encroached upon your frame, we generally take this time to revisit our plan to see if there are some things that need to be revised for the upcoming year. Here are 8 suggestions to think about as you seek to get fit this January:

1.Stay hydrated before meals.

One of the best ways to get fit is to make sure that you maintaining optimal hydration. It is important during exercise, of course, but it is equally so throughout the normal course of the day.

Water is essential to your body to make sure your metabolism and digestive system is running at optimal levels. Like gas is necessary to make a car run efficiently, water is the fuel that is necessary for all the cells of your body to do their jobs well.

Drinking eight, 8 oz. glasses of water daily is suggested, but make it a habit to drink one of those glasses before each meal. Our bodies have a hard time making a distinction between hunger and thirst. Having a nice, cold glass of water can make you feel fuller before a meal so it’s easier to avoid overeating.

What is dehydration and how to avoid it

2. Don’t skip breakfast.

Make sure to meal prep something for busy weekday mornings so you have no excuses for being famished and grabbing something, shall we say, less than advantageous, on the way to work. If you are hungry in the morning, EAT! If you are running out the door, at least have a glass of water (see previous suggestion). If you prefer not to sit down to the good breakfast that you have prepped at home, bring it with you to have once you get to work. This will keep you satisfied and alert as you start your day.

3. Find a Trainer.

If you have never invested in having a trainer to help you put together a fitness plan, January may be the time to give this a try. You might be able to find some holiday special to experiment with this time of year-just another way to take advantage of this resolution-making season.

This might be someone that you want with you every step of the way. Or maybe you just need someone that you can engage to help you get together an initial plan and you take it from there. There are plans to fit every financial situation. It just takes some fortitude to go looking for the deal that will best fit you and your lifestyle. This is a wise investment to get the most time-saving benefit on the road to a fitter YOU.

4. Grab a friend.

Making plans that you will be more apt to stick to, is always easier if you have a partner to keep you on track. There is no way to overemphasize the benefits of having a friend along to motivate, encourage, and hold you accountable. Plus, let’s be honest, it definitely makes it more fun! Take a look at what Pablo Diaz says about working out with a friend, HERE.

5. Purchase a foam roller.

Or if money isn’t an issue for you, get a regular massage. Either way, your body will thank you to spend some time on myofascial release after a good, hard workout. How will this help? Either a few good rolls with a foam roller or massage helps to speed recovery from any aches or pains and ease muscle soreness. You will more likely look forward to your next exercise session if you indulge yourself to recover with foam rolling and/or a session with a trained masseuse..

Foam Roller Exercises

6. Strengthen your core.

What is the benefit of a tightened core? Your core muscles are the muscles around your abdomen, pelvis, and lower back. It is necessary for all sports and exercise to have strong core muscles to help with flexibility, balance, and should be a vital part of any exercise program. One of the easiest core exercises is “The Plank”. It does not require any special equipment and can even be done in front of the television.

7. Make good use of downtime.

These days, most of us have more things that are pulling at our time than ever. Finding time to fit in a well-organized fitness program at times seems almost impossible. Look for those extra minutes to just keep moving if you haven’t been able to fit your normal routine in. Just don’t give up! Or maybe you have had several workouts this week and it is time for a rest day. Instead, use your downtime to do some foam rolling. Little minutes add up!

8. Dance for 15 minutes.

During the winter months, especially if you live in the snow regions, there can be lots of indoor time. For some of us, there tend to be lots of family time; time spent watching movies or just being together. This is a good thing!

This is also a great time to put on some good music and have a little dance party. Children love this too and they never seem to run out of energy! But children or partners are not required. This can be done any ol’ time. Just keep moving and those calories will burn!

How are you keeping fit this January? We would love to hear about it. The options are limitless.

What are some of your favorite ideas?

Tools & Tactics To Track Your Fitness Progress

October 2, 2023 by Nick Quintero Leave a Comment

How to track fitness progress

If you have been around here for awhile, you know that Meal Prep on Fleek is a website for those who have a goal to be in better shape-inside and out. For most of us, that includes a fitness program. Though there are different reasons for wanting to be in better shape, there is one thing that we probably all have in common:  

We all hate to waste time, and we all want to see progress in whatever we endeavor.

So, you may be asking yourself, why should you track your fitness progress?

Reason #1- You should track your fitness progress because by doing so, you will see if you have moved forward in your goals. No one wants to expend hard work to remain stagnant.

Reason #2- You should track your progress so that you have a record of what you have done. You can adjust things if you find something amiss in your efforts to accomplish the goal that you have set for yourself. (Note: If you have not set a goal, do that first!!)

If you don’t track your progress, something similar to this scenario can happen and we probably all can relate (be honest!):

  1. You decide that you want to be healthier and finally get fit
  2. You do a workout and meal prep every day for several days
  3. Every day you step on the scale and see your number go down and your motivation coming up. You are elated!!
  4. The weekend has the International Food Festival coming to town and you can’t miss that! You step on the scale before work on Monday morning only to find your weight is higher than the day you started
  5. You are deflated; you can’t believe you ever even tried. You wolf down a pizza single handedly

In the above scenario, if you were tracking your progress, you would know that an occasional “going off the rails” happens when someone is looking to change their lifestyle (emphasis on the word LIFESTYLE!)

This it the key when tracking your fitness progress;

Don’t Stalk Your Scale! Instead, use your bathroom scale as a tool to help you, not a hammer to bash all of your efforts.

The following are some Tools & Tactics To Track Your Fitness Progress. These tricks will allow you to monitor your new lifestyle almost effortlessly;

Food & Exercise

Track what you have been eating each day. Log each thing you put in your mouth. Especially don’t forget the mindless handfuls of things that you don’t usually notice. For example, the handful of M&M’s that you grabbed from the reception desk candy dish on the way to the copier room. Yes, even those. This track record of food will be a great asset to see which foods and which food arrangements have worked best for you. You can then adjust as you evaluate. And you can see how much your nutritional habits have changed; very motivating!

Similarly, do this for your exercise routine. What exercises you do? How many calories did you burn? If you are into weight training, how many pounds did you lift? Write it down so that you have a record of what you want to beat next time.

You can use a notebook and pen for this, but might I suggest one of the many apps that are out there that you can put on your phone to make it easy and convenient? There are two I might suggest: Lose It! and MyFitnessPal.  All three track calories, exercise, and food intake. They also have a barcode nutrition scanner. MyFitnessPal even has a recipe importer which is nice. You can import all the delicious recipes that you find right here on Meal Prep On Fleek!!

If you're looking for a Meal Planner that also provides weekly meal prep recipes, try the Workweek Lunch Meal Planner HERE.

Weight & Measurements

At the risk of sounding obvious, you are going to want to track your weight and girth. This sounds almost unnoteworthy, but this is actually what trips people up the most, derailing many a great intention. Our bodies are very complex things, and there are so many variables that can go into weight and measurement. For example, females may be more “puffy” certain times of the month. Men can find inaccurate weight measurements if they are gaining muscle; muscle weighs more than fat. Because of these things, tracking should not be done daily, but rather monthly to help keep you the most motivated.

Again, the tools used might seem obvious, but there are some rules that you should follow in using them to help you get a more consistent reading. Make sure you use your scale (or tape measure) on the same day each month and at the same time. Wear the same clothes and use the same bathroom scale. Track your progress in your app or notebook.

Physique

Finally, probably the best way to see your progress in living color, is to use the camera on your phone to take a picture each month to really see how you did. The camera doesn't lie! Visual progress seems to be the most motivating (or convicting-but let’s not go there…)for most people. Again, consistency will be your key, so here are your steps to take to keep a great photo journal:

  1. Take your photo on the same day of the month at the same time of day
  2. Use workout clothes that will show your midriff or underwear to take your photo
  3. Keep your feet together and your arms loosely to your side
  4. Take a front view and a side view
  5. Make a specific folder on your phone to import your monthly photos
  6. Set your calendar to remind you of your next photo “appointment” and keep it!
  7. Though you might be tempted, DO NOT DELETE any photos. Remember that this will be your greatest motivation.

We hope you found some good information here to keep you motivated and organized as you work to accomplish your particular body goals!

Comment below and let us know what's working for you!

how to track your fitness progress

5 Reasons Exercise Will Change Your Life

September 12, 2023 by Nick Quintero Leave a Comment

couple exercising together

Exercise isn’t just about looking good, it’s all about feeling good as well. While the aesthetic benefits are a definite bonus when it comes to incorporating regular exercise to your life, there are so many other ways it can really change your life for the better. Here are the top 5 reasons why exercise will change your life!

1. Improves your physical health

One of the best and most important reasons why exercise will change your life is because it’ll extend it! There are an array of health benefits such as reducing the risk of heart disease and diabetes, managing insulin, improving circulation and oxygen flow throughout the body and the list goes on. 

Even going for a walk every day increases the amount of physical activity in your life and can change your body for the better. The more you exercise, the more time you have to enjoy the benefits that come with it.

2. Improves your mental health

It isn’t just the physical benefits that matter, but also your mental health. Fortunately, exercise has that covered as well. Have you ever walked in the gym in a bad mood but left feeling much happier? Exercise releases endorphins in the body which helps you let go of any negative feelings you may have and replaces them with good ones. Not only that, you can let out any anger or stress during your workout. There are different types of fitness that you can do to, depending on your mood and what you’re looking for. Boxing classes can get that frustration out while yoga can help you find your inner peace and zen.

 Studies have also shown that it can lessen the symptoms of depression and anxiety. In these cases, focusing on the frequency of exercise, as opposed to the duration or intensity is a good start. While there are other factors that play a part in reducing the effects of depression and anxiety, exercise is a big contributing element as well.

3. Improves your functional fitness

Exercise will help make everyday tasks so much easier. With better balance, strength, fitness and coordination, you’ll find that day-to-day responsibilities will be a piece of cake. Need to carry all those groceries from your car to your kitchen? No problem! Elevator broken and you need to climb those 5 flights of stairs instead? You’ve got it covered. You’ll even be able to keep up with your kid’s endless bundles of energy so much longer as well.

Not only that, learning the proper technique for certain movements such as the squat or deadlift can help you execute tasks that mimic these exercises with a decreased risk of injury.

4. Improves your sleep

Who doesn’t want a better nights sleep? Sleeping is such an important part of life and yet it is one of the aspects where people suffer from the most. But not if you include regular exercise.

“We have solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality,” says Charlene Gamaldo, M.D. , medical director of Johns Hopkins Center for Sleep at Howard County General Hospital. You just have to be careful about when you exercise. Some people find that exercising too close to your bedtime can have a detrimental effect on your sleep quality instead. So experiment and see which works best for you. Anywhere from the morning to late afternoon is ideal.

5. Improves your social life

Sure, exercise comes with great physical and mental benefits, but it also comes with great social ones too! It can be really fun. By joining a class or club, you’ll most likely run into the same people often and soon enough (if you regularly attend), you have a new group of friends.

Exercise is an incredibly rewarding activity that can change your life for the better. By improving your physical health, mental well being, social life and also, of course, your aesthetics, there are all too many reasons why you should include physical activity in your daily life.

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Article courtesy of:

Emily Trinh
"A powerlifter by day and a writer by night, Emily Trinh has a passion for all things health, fitness, and writing—which makes her profession as a health and fitness writer quite fitting.”

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Foods to Avoid for College Athletes

May 24, 2023 by Camden Woods Leave a Comment

Foods to Avoid for College Athletes

Welcome back to our series on nutrition for college athletes. As a former college football player at NC State, I’ve seen the ins and outs of nutrition at the college athletics level. There are athletes that get it right and some that do not. With this in mind, I want to give you some foods you should avoid if athletic performance is your goal. 

Nutrition can be tricky in college athletics. I say this because, for the most part, you are dealing with athletes in their late teens or early twenties. Athletes in this age group are not only burning incredible amounts of calories because of their sport but also because of their age, metabolism, and muscle mass. You may have heard the famous stories about how NFL players only eat McDonald’s and think that that is absurd. You’d be right; however, often these are the most successful athletes. For instance, one of the recent Olympic USA Basketball teams went to Wendy’s during one of their road trips. We are talking about the highest-level athletes in the world eating hamburgers, fries, and frostys. 

The reason I mention this is because, for some athletes, they are so good that they can get away with what we may consider poor nutrition. However, as an athlete, you should be looking for every opportunity to be the best you can be - and nutrition is no different.

I also want to say that your nutrition is highly dependent on your weight goals. If your coaches have you trying to gain fifty pounds in a year, being incredibly selective about your food choices is not as feasible. You will sacrifice some of what we would consider “health” in order to improve performance. 

So, let’s jump in.

Foods To Avoid For College Athletes:

  1. Fast Food

I know, I know - fast food always gets a bad rap and is always on these lists. You may be thinking, “I can get grilled chicken,” or “Is it really that bad, I hate cooking.” If so, you are partially right, what I am talking about with fast food is not the salads, grilled chicken, subs, or even burritos. There are certainly healthier options at fast food, but oftentimes college athletes don’t make the best decisions at places like McDonald’s, Cookout, or Bojangles. 

The ultra-processed, fried foods are tough on the body. Things like french fries and chicken tenders are fried using harmful oils for your body. Eating food like this slows down your recovery as an athlete by adding additional inflammation - not to mention these foods significantly lack nutrients.

  1. Alcohol

Man, if fast food wasn’t popular, this one sure won’t be. 

Technically this isn’t a food, but it is such a large part of college life and has a pretty significant effect on college athletes, so I feel it is important to mention. While certainly, it depends on many factors, it is still pretty clear that alcohol has a negative effect on overall athletic performance

Some of alcohol’s effects to be aware of include dehydration, impairing muscle growth, energy depletion, and preventing muscle recovery. Alcohol interrupts sleep patterns and can even decrease the release of human growth hormones by 70%. 

As an athlete, you work so hard in the weight room and on the field, so it’s important to realize that at least some of the benefits you would have gained can be lost by consuming alcohol.

  1. “Junk” Foods

You know what this means. If you want to be an elite athlete, snacks like Cheetos, Chips Ahoy, and Lucky Charms don’t belong. Of course, the occasional snack won’t kill you, but similar to fast food - these foods contain artificial ingredients, oils, and high levels of sugar that aren’t great for your recovery from a hard day of training. 

What to Eat

This could be an entire article, if not a book, by itself. Again this depends highly on the goals of the athlete for their weight, whether they are eating before practice or after practice, or even what their food sensitivities allow. 

A general principle I like to use is to eat food as close to how it was grown as possible. What does this look like? Instead of eating potato chips eat a baked potato. Instead of eating fried chicken nuggets opt for a grilled chicken breast. Choosing from major food groups such as meat, vegetables, fruit, dairy, nuts, and grains will generally leave you in a pretty good spot. 

Wrap Up

There you have it - what not to eat as a college athlete. Especially as you move off campus and have more kitchen space, one of the best ways to make sure you are eating healthy is to cook your own food. This way you can be sure you know exactly what you are eating. If you aren’t sure where to start - check out 18 High Protein Meal Prep Recipes. Leave us a comment or question below. We’d love to hear from you!

Sources

Braun, Perrin. “How Does Alcohol Affect Your Athletic Performance?” The InsideGuide, 1 Aug. 2022, https://www.insidetracker.com/a/articles/how-does-alcohol-affect-your-athletic-performance etic-performance. 

What To Eat Before and After Training or Practice

May 17, 2023 by Camden Woods Leave a Comment

Whether you are a college athlete, a high school athlete, or someone who just enjoys working out, knowing what to eat before and after training or practice is important. 

Table of Contents
  • Why Eating Before Training or Practice Matters
  • Why Eating After Training or Practice Matters
  • What To Eat Before Training or Practice
  • What To Eat After Training or Practice
  • Wrap Up

As a former college football player at NC State, we were constantly told what to eat - and most of the time to eat more of it. Based on some of my experiences, I’ll try and give you a good idea of why eating before and after training is important and what foods are best. 

Why Eating Before Training or Practice Matters

During training, your body is going to likely burn a lot of calories. Now, this obviously depends on your sport, activity level, duration, and many other factors, but especially in college you could expect to be there awhile and work hard - a recipe for burning calories. 

If you don’t eat before training, you are likely not giving your body enough fuel to complete the workout. Simply put, food is energy. More importantly, carbohydrates are our bodies' first source of fuel. So by not eating before training you are putting yourself at a performance disadvantage. Not to mention, no one wants that upset stomach feeling going into a workout or practice. Nine times out of ten it can be avoided with proper nutrition and hydration leading up to training. 

Why Eating After Training or Practice Matters

You may have heard of the “anabolic window” immediately following a workout. Some people take it so far as to down a protein shake immediately after they set down the dumbbell on their last set. While this is likely a myth, eating after training is still important. 

Especially, after a hard training session, your body is depleted in fuel. Eating foods high in both protein and carbohydrates not only helps you refuel, but also begin to build muscle following a lifting session. If you are an athlete, eating after training is going to also help you recover for your next session. If you have two training sessions, practices, or even games in a day this is critical. 

What To Eat Before Training or Practice

The first thing to consider is how long you have until you start practice or training. What you eat 30 minutes before training versus three hours varies tremendously. 

As a general rule, you want what you eat to get easier to digest the closer you get to training. 

For instance, if I had practice at 5 pm, I ideally would eat a full meal sometime between 1 pm and 2 pm. This meal could look like grilled chicken and rice, steak and potatoes, or spaghetti and meatballs. The important thing to note with this meal is that you have time to digest it, but you still don’t want to eat foods that could upset your stomach. Foods that are high in fiber, fat, or even spicy foods should be avoided this close to practice. 

As you get closer to practice, you want to eat again. Ideally, you want to top off your carbohydrate stores with some easy-to-digest foods. Some great examples here would be gummies, rice krispy treats, or pretzels. 

What To Eat After Training or Practice

After training, you may not feel hungry initially. That is okay. You don’t have to eat immediately, but it’s a good idea to get food as soon as possible. 

Going off the previous example of a 5 pm practice, let’s say it gets over at 7:30 pm. A great idea here is to eat dinner at 8 pm if possible. Be sure to include protein and carbohydrates for recovery as well as plenty of water and electrolytes. Need some help with hydration? Check out our article here.

Protein shakes or chocolate milk can be a great option too if you aren’t in a position to eat a full meal immediately. Tart cherry juice can also be a great source of carbs and help speed up the recovery process.

Wrap Up

You are now ready to train! Try out these suggestions and see what works best for you. Maybe you like eating a full meal 2 hours before training or maybe 5. This can depend on the person, so be sure to experiment with training and practice so you are ready to go on game day.

Let us know if you have any questions and feel free to leave a comment below. We’d love to hear from you!

5 Best Things to Eat or Drink After a Workout

April 8, 2023 by Nick Quintero Leave a Comment

Eating after a workout is a great way to maximize the benefits of your workout while also extracting as much of the health benefits from the food itself. Most studies suggest eating within 30 minutes of completing a workout, and a maximum of 2 hours, after a workout. When we exercise, we might have different goals. You might want to build muscle, increase flexibility, get stronger or faster, and/or lose fat. Multiple studies have examined what to eat and drink after a workout, but the main things to remember? Consume protein and plenty of water, as those provide the most benefits.

We present to you a list of the 5 best things to eat or drink after a workout, to help you with your health and fitness goals!

Protein Shake

There are several types of protein powder, and countless brands and options out there. Typically, for a post-workout drink, it is best to go with a whey isolate protein drink because it gets into the bloodstream quickly. You'll want to consume it within 30 minutes of working out, to give your muscles the protein they need. Go with a lower-carb option that is low in sugar but has at least 20 grams of protein per serving. This is a quick and easy thing to eat after a workout, especially if you make it with a protein-rich milk.

Protein Powder mixed with milk or water

Greek Yogurt

Greek yogurt is naturally high in casein protein, which can take around 6 to 8 hours to digest. It's often advised to eat it before bed so that your body has a steady source of protein throughout the night until you eat in the morning. Working out earlier in the day? No sweat. Go ahead and have that Greek yogurt if that's what you've got handy. Greek yogurt is high in protein, and if you drink water with it, or blend it with milk or water, it can be absorbed more quickly.

Eggs

No, this is not a time to start drinking raw eggs as they did in movies of yesteryear (Sorry, Sylvester Stallone!) We're advocating for cooked eggs, whether boiled, in an egg cooker, in the oven, on the stovetop, or even in the microwave. Eating cooked eggs comes with a slew of amazing health benefits; it's a simple source of protein and amino acids. Many studies have suggested consuming at least 3 eggs during a post-workout meal will increase muscle growth. (You may even find bodybuilders advocating more than this, but we will leave that up to each individual to decide.)

Peanut Butter

Everyone's favorite nut butter (ok, maybe not everyone, but....) is such a good go-to protein source. Peanut butter has a decent amount of protein and amino acids. When it's paired with some carbohydrates it can help build muscle and refuel your glycogen levels. Make sure to drink water or milk with peanut butter after a workout; your body will absorb it faster. Almond butter is a great alternative. Try these no-bake chocolate peanut butter bars for an awesome post-workout snack (or healthy dessert).

No Bake Chocolate Peanut Butter Bars

Meat

Whether this meat source is from fish, chicken, beef, pork, etc., consuming meat after a workout will promote muscle recovery and growth. It also restores all of the depleted elements your body needs to stay strong and healthy. Meats are high in amino acids and protein, which are two key factors that aid the body in proper function and improving your physique. In fact, if you eat your normal breakfast, lunch, or dinner, right after a workout, you will get the most benefits. Consuming a regular meal of protein, carbs, and fat right when you are finished working out will give your body what it needs. You'll also reduce your newly induced hunger symptoms from the workout itself. Try this salmon, lentils, and broccoli meal prep.

Super Easy Salmon, Broccoli, Lentils, Meal Prep

15 Minutes To Blast Your Entire Body With HIIT

March 18, 2023 by Nick Quintero Leave a Comment

15 Minute Entire Body HIIT Workout

HIIT training is the craze right now. Why? Because it works! Those who utilize HIIT workouts not only get done with their workouts in lightning-fast speeds, but they also burn more calories and maintain that caloric burn long after the session is complete – turning themselves into a fat-burning furnace.

The question then becomes, with all of the up-side to HIIT training, why wouldn’t everyone want to do it? Well, many do and quickly realize it isn’t easy. HIIT stands for high-intensity interval training. Also knows as, “OMG, this might kill me.”  Ok, that last part might be a joke (not really).

HIIT workouts are made up of super intense bursts of energy that are followed up by a “recovery” phase. When just starting out, many people utilize a 1:2 ratio of work to recovery.

It should be noted that you are going to want to check with your doctor before utilizing any HIIT program you see online or the one mentioned below in this article. HIIT is extremely intense and when done correctly, rapidly elevates your heart rate, and will have you sucking wind in no time flat. So, for safety sake, it is best to speak with your doctor before engaging to ensure you are healthy enough to do such a protocol.

 

Fast Feet = Fast Metabolism: A Fat-Torching Ladder Workout

March 15, 2023 by Nick Quintero Leave a Comment

Fast Feet = Fast Metabolism: A Fat-Torching Ladder Workout

What we have here is not for the faint of heart. In fact, this ladder workout will test even the most conditioned athletes – so, be prepared. However, if you’re determined to prove to yourself that you can complete this fat-torching workout, it’s going to leave your fat cells screaming for help. They won’t even know what hit them.

Elevating your heart rate through quick bursts of energy is a great way to burn calories – and in a hurry. This ladder workout in a sense is similar to a HIIT (high intensity interval training) workout. You will have some time to recover between exercises, not much, but not enough that you’re going to be able to slightly catch your breath before getting after it again. The harder you push yourself during the workout, the better the results.

Do this workout indoors!

This ladder workout can be done indoors or outdoors and doesn’t necessarily need to be done at the gym if you have a means to complete it at your home. Agility ladders can be picked up fairly inexpensively if you wished to go that route, or you can grab some chalk and make your own in your driveway or on the sidewalk (anywhere there’s enough room for you to complete the exercises safely).

Below is the workout to be completed. You will need some type of timekeeping device whether it be a stopwatch, timer, clock, or wristwatch to ensure you are meeting the specified duration for each exercise to be completed. A glass of water or water bottle is also recommended in case you need a drink in order to stay hydrated throughout the workout.

*Before you start your workout, warm up by walking around your house or doing a light activity such as jumping jacks for five minutes to warm up the muscles and get good blood flow throughout your body.

 

Fast Feet = Fast Metabolism: A Fat-Torching Ladder Workout

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Article Courtesy Of Weik Fitness

7 Band Exercises You Can Literally Do Anywhere

March 8, 2023 by Nick Quintero Leave a Comment

7 Band Exercises You Can Literally Do Anywhere

Resistance bands are some of the most useful tools you can invest in when it comes to your workout regimen – especially those who work out at home and want to fit in a full body workout. Band exercises provide an excellent source of resistance; enough to challenge your muscles through their full range of motion, while being small and convenient enough to be used anywhere. Regardless if you are traveling, fitting it a quick at home workout, or heading to the park to get in a workout and enjoy the great outdoors, the following band exercises may be done anywhere and can help you reach your health and fitness goals.

What you’ll need:

Resistance bands with handles

exercise bands with handles

 

exercise band workout for triceps

5 New Fitness Trends

February 8, 2023 by Nick Quintero Leave a Comment

5 New Fitness Trends 2023

Wondering what the fitness trends are for 2023? Read on, we've got some answers!

As we begin a new year and resolutions are fresh in our minds, one thing is for sure: people want to be healthier. The fitness trends for 2023 look a bit familiar, and a bit new.

The two most common ways people think about improving overall health are through the lens of nutrition and exercise. While this article will focus on exercise, we want to see you succeed in all areas of your health. Don't forget your nutrition! Be sure to check out our meal prep recipes for delicious, easy, and healthy ideas! 

Like anything else, the fitness industry goes through trends. Trends are not a good or bad thing necessarily. Without them, we wouldn’t have disruptors like Peloton, OrangeTheory, and CrossFit. But sometimes, it seems fitness trends can get you a little carried away or even to go overboard as you narrow in on just one aspect of fitness. So, as we look at this list, be aware that there is no such thing as a “perfect” exercise program. The best one is not only the one that helps you achieve your goals but one that you consistently commit to doing. 

Let’s look at 5 New Fitness Trends for 2023!

Fitness Trend #1: Hybrid Training

Hybrid Training running

This style of training, made popular by Bare Performance Nutrition CEO, Nick Bare, focuses on building strength and cardio. This typically looks like workout time split between running miles and lifting weights. 

This type of training is appealing because many gym goers, especially those who train as bodybuilders or powerlifters, have become tired of showing up, lifting weights, and getting strong but not feeling like they are in “good shape.” Nick has set the standards as he chases personal records in both marathons and lifts like the squat and bench press. 

Fitness Trend #2: Hyrox

Hyrox is the next evolution in the Spartan-esque races. I think the best way to describe it is as a mix between CrossFit and Spartan races. Hyrox races are events that you train for similar to a 5k or marathon. They consist of running, broken up by exercises like medicine ball throws and burpees. 

With events across the country, not only can they be a great workout, but they can also provide you with that extra motivation for something to train for. 

Fitness Trend #3: Walks

Okay, this seems silly to even say that this is a “trend.” However, in the summer of 2022, walks became incredibly popular because of the TikTok trend known as “hot girl walks.” The basic idea was that walks help you become a “hot girl” or let’s just go with a better version of yourself. Sort of a silly way to make walking more exciting, but walking is really good for you. 

There is something to this though. Walks are a great fat-burning, low-impact way to burn extra calories. Especially if you are new to exercise, walks can be a great first step - see what I did there.

READ MORE: You're Eating Carbs and You Don't Even Know It!

Fitness Trend #4: Knees Over Toes 

Knees Over Toes training was started by Ben Patrick. Ben was a former basketball player with multiple devastating knee injuries that sidelined his basketball dreams. That was until he changed the way he trained. 

The basic idea of this way of training is to protect your joints by strengthening the muscles around them using full ranges of motion. This is a great program for longevity and improving how well your body moves. If it sounds a little daunting, it’s okay, Ben’s mom does the program as well. 

Fitness Trend #5: Boutique Fitness Studios

These aren’t necessarily new; however, they are growing fast and popping up in cities across America. Whether it’s OrangeTheory, F45, or your local hot yoga studio, these studios can be a great way to get your heart rate up and improve your cardiovascular health. 

With people continuing to understand how important exercise is to health, there’s no doubt these studios will continue to grow.

READ MORE What 80/20 Means When It Comes to Food and Fitness

Fitness Trends for 2023: Will They Stay?

Here’s the thing with exercise, the most important thing is that you do it. Do we believe there is one best way to go about it? Not necessarily! Every body is different. But at the end of the day, an exercise program only works if you do. 

The important thing to remember with exercise is that you want to train your muscles (resistance training) and your heart (cardio). Overall health is best achieved when you combine the two; you're in charge of the how in this equation.

Wondering where to start? Try this primer how How to Burn 300 Calories!

What trends are you seeing these days? What are you curious about? Which ones have you tried? Let us know in the comments!

3 Cardio Workouts You Never Thought Of

January 23, 2023 by Nick Quintero Leave a Comment

3 Cardio Workouts You Never Thought Of

Let’s face it, you can only do so much running on the treadmill or cycling on the stationary bike before you start going nuts; that's partly why Peloton has become so popular because the programming keeps you engaged and from getting bored.

But what if I told you there are cardio workouts that I bet you never considered or thought of? We are so programmed into thinking that cardio needs to either be done on a piece of cardio equipment, inside a gym, or that cardio equals running outside. Those are good moves, but they aren't necessarily the only moves. In fact, I’m going to list three cardio workouts that you might not even realize constitutes as cardio. And that's because you're distracted from the workout itself, you're having fun, and you're just thinking outside the box.

Cardio = Sports

Rather than running like crazy yet going nowhere on the treadmill, take your cardio workouts to the court or field. Do you enjoy playing basketball, tennis, soccer, or racquetball? How about swimming, mountain biking, skiing, snowboarding, or even boxing? Then spend your time doing the cardio workouts you enjoy. Don’t be a slave to the treadmill! You can burn just as many, if not more, calories by playing recreational sports than you would be sitting on the recumbent bike or climbing the StairMaster. Stop doing cardio workouts that you don’t enjoy! Any sustained movement that keeps your heart rate up is good for you; it doesn't have to be on the treadmill or elliptical. And if you can do any of this cardio outside, that is even better.

uncommon cardio exercises

Cardio = Hiking

While you aren’t running up a hill (although you can if you want!), hiking is a great workout and allows you to get outside and enjoy nature. You can take as long or as short of a hike as you want to, and choose the elevation. The more of a climb you experience, the more your heart has to work. But depending on where you live, there’s a good probability that you have a hiking trail nearby. Hiking makes for great cardio workouts that the entire family can enjoy from your significant other to your kids, and even your four-legged furry friends. Plus, vitamin D and fresh air are good for everyone.

Cardio = High Rep/Low Rest Workouts

Why not kill two birds with one stone? Are you planning on hitting the weights, but you don’t think you’ll have enough time to fit in cardio, too? No worries! Do it all at the same time. How? All you need to do is keep your heart rate elevated throughout your resistance training workout. Now, you might be wondering how you can turn weights into one of the best cardio workouts you’ll ever complete, but it’s possible.

Change up your workout by lowering the weight slightly and pushing for more reps. Not only will this get your heart rate cranking, but when you combine this protocol with a shorter rest period, you don’t allow your heart to drop into a recovery rate. Rather than taking 45 to 60 seconds between sets (or even longer), shorten them to 15 to 20 seconds. Or you can even consider doing a circuit where you move from one exercise directly to the next, without any rest period.

Related article:

5 Ways to Workout Without Spending a Cent

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Article Courtesy Of Matt Weik 

What 80/20 Means When It Comes To Food And Fitness

June 6, 2022 by Nick Quintero Leave a Comment

80-20 Diet Rule to Live By

Are you tired of struggling with complicated diet and exercise plans that just don’t seem to work? The 80/20 rule may be the answer. This approach can help you focus on what actually works, rather than wasting time with dietary restrictions and excessive exercise. Read on to learn more about how this popular method can benefit your diet and fitness routine.

If you've heard of the 80/20 rule before, you might think it means something different from the person next to you. That’s because it’s actually a useful tool that can be applied to a ton of different scenarios! There’s the famous Pareto principle, which declares that for most events, 80% of the effects come from 20% of the causes. There’s also an 80/20 wedding rule that says in a healthy relationship you only get 80 percent of what you want.

But we are here to talk health! There are a couple 80/20 rules here, like the 80/20 diet that suggests you should eat clean 80% of the time, with a 20% space for wiggle room—sweets, treats, and other cravings.

What we’re going to discuss today is the 80/20 rule when it comes to food and fitness. In most cases, if you are looking to get fit and lean, your desired outcomes will come from focusing 80% of your efforts on diet, and 20% on fitness. Let’s dive into how it works, and learn why food is more important than exercise when it comes to getting the results you want.

80-20 Diet Rule to Live By

How the 80/20 Rule Works

Let’s look at the math. Say you want to lose one pound in one week. In order to successfully do so, you need to take in fewer calories than you burn. Since one pound of fat amounts to 3,500 calories, to lose a single pound you need to reach a 3,500 calorie deficit. That amounts to being at a 500 calorie deficit every day to lose one pound in one week.

Now, if we put the 80/20 rule in place, that means in one day, you’d want to shoot for 400 of those calories being cut through diet—so skip the soda, downsize the dessert, and say no to an extra serving of potato salad. 100 of those calories should then be burned through exercise. If you want to think of it in a week-long spectrum, that’s about 700 calories burned through exercise and the rest—2,800 calories—cut through dietary changes.

Of course, it’s worth noting that you shouldn’t need to exercise every day. Rest is important. So you’ll want to focus on cutting more calories from food on the days you’re taking off from a workout.  We like to suggest the Whole30 as a way to create a new baseline for eating habits.  It's not for everyone, so read more about the Whole30 here to see if it's for you.

shopping-at-whole-foods-whole30-777x431

Focus on eating cleaner foods

Applying the 80/20 rule to your diet means concentrating on eating mainly natural, clear foods. This means that 80 percent of what you eat should be unprocessed and free of any artificial ingredients. Examples of these “cleaner” foods include fresh fruits and vegetables, grass-fed meat, free-range eggs and poultry, wild-caught fish, nuts, beans and legumes. Fill up on these kinds of foods so that they make up the majority of your dietary intake.

The reason that food takes the “80” slot in this equation is because what we do and don’t eat will help our weight loss goals becomes a reality more effectively than simply slogging away at the treadmill. There are a few reasons for this:

  1. We actually burn far fewer calories than we think while exercising, and we can easily eat those calories back (and then some!) in our post-workout snack
  2. Things like steady-state cardio will over time become less effective tools when it comes to weight loss. If you’re doing the same exercise over and over, your body will get used to the repetition and not have to work as hard to push you through the workout
  3. For cardio specifically, you could run into a “fat trap”—people with elevated cortisol/stress levels are less likely to lose weight from cardio because the cortisol causes the body to hold onto fat. In other words, it triggers the fight-or-flight response, and your body will want to reserve extra energy in case you need to take off for a run around the world.

So it’s pretty clear that only doing work in the weight room won’t amount to the health goals you’re looking for.

Prioritize High-Intensity Workouts and Interval Training.

You may be thinking...why not just make this the “100/0 rule,” and focus on food entirely? While it’s much easier to cut out a few hundred calories from your diet than burn a few hundred calories through exercise, that doesn’t mean you should ditch your workout routine entirely.

15 Minute Entire Body HIIT Workout

It’s easier to see the results you want when you add moderate exercise into your day. The adrenaline and endorphins help you implement better mindful eating practices, lifting weights and doing intense cardio (like HIIT) help you burn fat more quickly and exercise in general leads to higher self-esteem, leaner looking muscles, and a healthier heart. The benefits go well beyond the number you see on the scale!

The only warning when it comes to exercise is to avoid overeating. It’s important to fuel well, but that doesn’t mean that every single cheeseburger after a three-mile run is warranted. If you’re feeling hungry all the time from your workouts, make sure you are eating a big enough breakfast that has protein and fiber (think: eggs, yogurt, and oatmeal with nut butter). Try experimenting with a post-workout protein shake, too.

Here is a great kale and green apple smoothie recipe to get you started:

  • 2 scoops protein powder
  • 1 cup unsweetened almond milk
  • 1 cup raw chopped kale
  • 1 mini cucumber, chopped
  • 1 small green apple, cored and chopped
  • 1 teaspoon lemon juice

At the end of the day…

While the 80/20 rule is definitely useful, it’s important to recognize that everybody is different, and this exact food-to-fitness split won’t work for everyone. The #1 rule you should always focus on is listening to what your body needs, versus the numbers you might calculate in a notebook. At the end of the day, if you eat less and move more—no matter what the exact percentage—you should feel confident and good in your body.

10 Minute Ab Workout to Achieve a Rock-Hard Midsection

April 15, 2018 by Nick Quintero Leave a Comment

10 Minute Home Ab Workout

Abs seem to be the most coveted body part that everyone seems to focus on. And sure, they look great, they show off a sexy physique, and they are a sign of core strength – the foundation of any body, big or small. Yet, people still seem to be unsure how to properly activate these muscles to have them pop so they can show them off this year at the beach. Let’s not get ahead of ourselves though. As you know, abs are made in the kitchen. You need to have a clean diet in order to drop enough body fat to have your abs show. However, through the 10-minute ab workout, we are about to share with you, you’ll be able to strengthen and build your core to aid in the process of getting that desired rock-hard midsection you’ve always wanted.

10 Minute Home Ab Workout

In order to complete this 10-minute ab workout, you’ll need enough space around you to complete the exercises. If you are doing this workout in the gym, find a space on a padded mat so you are a little bit more comfortable than being on a hard floor, and if you are at home, either utilize an exercise mat (these can be purchased inexpensively from all sporting goods stores or online) or simply use a carpeted area that has some padding under it.

You are going to want to either complete this workout on its own or following one of your workouts as a great finisher. I would recommend hitting your abdominals two or three times each week to help achieve the desired results. The 10-minute ab workout mentioned below is to be completed as a circuit. Meaning, go through the exercises one by one and when you finish the last exercise, start all over again.

Depending on your experience, beginners should start with one circuit and increase the number as they improve. Intermediates can start with two circuits and expand from there. While experienced exercisers can start with three complete circuits. You can rest for one to two minutes in between circuits if you wish or continue the next circuit right away to increase the intensity and calorie burn.

Exercise Routine

  1. Crunch: 15-20 reps
  2. Leg Lift: 15-20 reps
  3. Bicycle: 15-20 reps
  4. Plank: Hold for 30 seconds
  5. Reverse Crunch: 15-20 reps
  6. Toe Toucher: 15-20 reps
10 Minute Home Ab Workout
Article Courtesy Of Weik Fitness

5 Agility Exercises That Make Working Out More Fun

March 31, 2018 by Nick Quintero Leave a Comment

5 Agility Exercises That Make Working Out More Fun

5 Agility Exercises That Make Working Out More Fun

When it comes to cardiovascular exercise, not many people rank it on top of their to-do list. With that being said, you can actually make cardio fun by including agility exercises. What’s even better, is the fact that you don’t need fancy equipment in order to complete them. All you need is yourself, some easy to find household items and enough space around you that you can complete the agility exercises safely.

*Note:  Make sure you warm up for 5-10 minutes before moving into these agility exercises.

 

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