The Crazy-Fun Partner Workout You Can Do In Under 30 Minutes

This post originally appeared on Well+Good
You wouldn’t get a tattoo or give birth without someone holding your hand, so why suffer through an intense workout without a good pal by your side? (Yes, burpees produce a different kind of pain –but it’s still enough to induce f-bombs.)

The truth is, it’s easier to withstand a brutal burn if you’re bonding over it with someone else, which is quite possibly why Los Angeles’ Training Mate bootcamp studio has been so successful. “If you have a really strong community to exercise with, [you’re] more likely to maintain a sustainable, healthy lifestyle,” says Luke Milton, the former Australian rugby team captain who founded the studio in 2013. “The great thing about us is we’re very inclusive and lighthearted about working out. We’re here to make fitness social.”

RELATED: This New Dating App Is The Tinder Of The Fitness World

Training Mate’s high-intensity circuit training may be all about team-building and encouragement, but that doesn’t mean the classes are soft–as the studio’s super-fit celebrity clients like Rachel McAdams and Tyra Banks can attest. To celebrate his new Studio City location, Milton designed a 30-minute partner workout exclusively for Well+Good readers, which he says “uses different planes of the body and engages every major muscle group.” Plus, it’s fun–the hardest part about this might be getting through face-to-face planks with your BFF without breaking into laughter.

Grab a partner and scroll down for Training Mate’s 30-minute HIIT workout–we guarantee it’ll be way more entertaining than your usual jog-and-gossip sesh.

Circuit 1
Set a timer and do each move in the circuit for 45 seconds, with a 15 second rest in between moves. Run through the circuit three times and then take a water break before moving on to Circuit 2.
Platypus Push-Ups

Keeping hands directly underneath shoulders, do a push-up. At the top of the push up, reach out and touch your partner’s opposite hand.

Kangaroo Hops

Face your partner with your feet together. Jump your feet apart into a squat, then jump them back together as you return to a standing position.

Sydney Harbor

Head to Well+Good to see the rest of the workout…

More Reading from Well+Good:
10 Partner Yoga Poses For A Strong (And Flexible) Relationship
This New Dating App Is The Tinder Of The Fitness World
Everything You Need To Know About High Intensity Interval Training

(All photos: Well+Good) — This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
Source: health-fitness

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Choosing the Right Home Exercise Equipment

by Phil Hardesty

There are a number of reasons to create a fitness area in your home. Maybe you want an occasional break from the gym, an option for those rainy days, or you want to fit in a quick 20 minutes at the end of a long day. Whatever your reason is, the key is to make the right selections so that the equipment fits your space in the best way, supports your interests, and offers you a safe experience.

Focus Your Interest

The first step is to determine your area of interest. Are you looking for a piece of equipment, space for floor aerobics with DVDs or larger strength training equipment? Begin with a simple plan as you can always add to it later.

Determine Your Space Needs

No one wants to feel crowded out by equipment so planning your space before you make the purchase is vital. Once you determine the equipment you prefer and begin shopping, make sure to take measurements to ensure a good fit in your home. Most equipment will provide you with recommendations for space requirements, so asking the sales representative for the equipment measurements is a great step.

Remember this measurement is often just the space needed to set the equipment in the room. It’s also important to include extra space for safety and ease with getting on and off the equipment. For example, if you opt for a home treadmill, try to allow for a “crumple” zone off the back of the treadmill. You want enough space just in case you accidentally fall or stumble off the back and can land on the floor clear of the belt.

Ceiling height is key. Equipment like treadmills and elliptical trainers often raise you up off of the floor as much as six to eight inches, so make sure you can stand on the equipment and have enough head room. Other space considerations could include space for storage as well as open floor space for stretching, strength training or even some floor aerobics with DVDs.

Take It For A Test Drive

It’s important to take your potential exercise equipment for a test drive just as you would when shopping for a new car. I would strongly advise against buying equipment without this step. Walk or run on the treadmill or use the elliptical trainer or weight machine. Take your time and make sure you like the equipment and it fits you! As an example, make sure you can walk or run comfortably on the treadmill without any restriction to your movement. If a piece of equipment doesn’t fit and isn’t adjustable, move on to the next one.

I also suggest visiting multiple stores and trying multiple brands even if they are outside of your price zone. Another way to inquire about various pieces of equipment can be to visit local fitness centers and talk with their staff. They may have valuable input about reputable local stores and may even give you some personalized advice. The more equipment you try the better you will know what is available and what you ultimately want.

Other Details to Consider When Buying Exercise Equipment

Online research is a great way to get reliability and satisfaction ratings on equipment. This can be a big help if you are torn between two items.

Consider extended warranties even if you normally avoid them. This can be especially true if you have more advanced electronics involved on items like treadmills. Extended warranty costs are minimal compared to one service call or part replacement.

Smaller purchases such as exercise balls, mats and videos can be purchased easily online and often at a lower cost. Items such as resistance bands are best to purchase online where you can often get the lowest prices by purchasing in bulk.

Other details such as good lighting and access to music or video can go a long way to make your fitness center super enjoyable. A good fan or windows that open can also keep the air fresh and cool.

The number one key to an effective and enjoyable home fitness area is having equipment you enjoy and want to use. Don’t buy a stationary bike because the cost is low if you prefer walking or jogging.

What suggestions might you have for someone wanting to buy exercise equipment or create a fitness area in his or her home? — This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
Source: health-fitness

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You Can Run an Ultramarathon: Tips From an Ordinary Ultrarunner

I Was Never a Runner

I never ran track or cross-country. I played field hockey, basketball, and softball in high school. In college, I didn’t play any sport but began running to mend a broken heart and to reduce stress. I ran my first road race — a 5K — when my daughter was fourteen months old. I ran my first half-marathon when my son was six months old. When he was two, I ran my first marathon. Five half-marathons and nine marathons later, I completed my first ultramarathon – the JFK 50 – in 2005. In the past eleven years I have logged in thousands of training miles and have completed 13 ultramarathons consisting of 50-mile, 100K (62 miles), 24-hour, and 100-mile ultramarathons, also called ultras or endurance runs.

Who Are These Superhumans?

As a young girl, I loved watching marathons on TV. The marathon was one of my favorite Olympic sports. I was in complete awe of the male runners who ran 26.2 miles. The female marathoners at the 1984 Olympics amazed me. Who were these superhumans? I could not fathom how anyone could run 26.2 miles. However, I have learned that it is not that hard. You can run a marathon! If you can do that, you can run an ultramarathon!

Tips for Running Your First Ultramarathon

1. Start With the Half-marathon

Run a few half-marathons (13.1 miles) first then work your running feet up to a few marathons. This will help to build endurance. I learned I was ready for a marathon when I still had energy after crossing the finish line of a half-marathon. At the end of a marathon, I felt I could run some more. This led me to train for my first 50-mile ultra.

2. Read and Watch

Read about ultrarunning in ultrarunning magazines, books, blogs, and articles on the Internet. There are plenty of ultrarunning memoirs by elite and ordinary ultrarunners to choose and learn from. They are full of great tips and inspirational stories. Watch ultrarunning documentary films and YouTube videos.

3. Follow a Training Plan

A training plan is key. Here’s a training plan to get you excited about logging in the training miles for your first 50-mile ultra. Use it as a guide. I record my time, pace, and distance in paper calendars and save them. They remind me of the hard but rewarding work that is required to run ultras. A training plan will also teach you the importance of discipline.

4. Be Disciplined

You have to put in the training miles. Training for any distance requires discipline and focus. You can run in the morning, afternoon, or evening. I log my miles in the evenings after work on weekdays and my long training miles on weekends from morning to however long it takes me to complete the distance. Sometimes you might feel too tired to run. Shake it off and lace those running shoes. You will be glad you did!

5. Slow and Steady Finishes the Distance

Begin with 3 minutes of brisk walking, followed by 15 minutes of running at your pace. Repeat through out the distance.

©Miriam Diaz-Gilbert

6. Wear and Carry Appropriate Gear

Get fitted for the right running shoe. Wear light clothing to keep you cool on hot days and layers to keep you warm on cold days. Carry one of the many gadgets available to record your time, distance, pace, and much more.

7. Stay Hydrated and Replenish Calories

Bring a hydration bottle with water or a sport drink. Have money to replenish liquids and calories at the nearest convenience store on your training route.

8. Train in All Weather and Terrain

Ultras take place in all kinds of weather and terrain. I have run ultras in temperatures as low as 23°F and as high as 101°F in 100% humidity, as well as in torrential rain, thunder and lightening, and alongside beautiful rainbows. I have been pelted by hale and forced by heavy winds to run sideways. Train on different terrain such as flat roads, trails, and hills.

9. Prep Your Mind and Body

I still have no idea how I complete my ultras. But keeping my mind focused helps. I meditate and pray as I run. Sometimes I listen to music. Completing every mile brings me closer to the finish line and that always keeps me going. An exhausted but focused mind will guide your weary and beaten body. Body chafing and blisters are very common. To minimize toe and feet blisters, and chafing on the area underneath my sport bra, I apply both petroleum jelly and zinc oxide before every long training run and on race day. Apply on all body parts that will chafe. Losing toenails, especially after any ultra event, is not uncommon. I have lost all of my toes nails many times.
The good news is that they grow back!

10. Include Family and Friends in Your Training

Ultrarunning is a solitary sport. I would not be able to train and cross the finish line without the patient love and unconditional support of my children and my husband. He keeps me company on my long training runs riding his bike, or riding my ElliptiGo. He runs with me on short training runs. Invite a friend or family member to do the same. It’s great training for them, too. They will be ready to be pacers and to crew at your first 50-mile ultra.

You Can Run An Ultramarathon!

In the last three weeks I completed two 50-mile ultras. One took place on a chilly and windy day around a lake. I ran a personal best. The other was a trail ultra. I placed third in my age group. Incredibly, I suffered no blisters and lost no toenails. Go ahead, lace up your running shoes and start training for your first 50-mile ultra. Be patient, disciplined, and stay focused. You, too, can be a superhuman! — This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
Source: health-fitness

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Stop Making Excuses! 9 Ways to Make Time for Fitness

If you are looking to get in better shape, I’m willing to bet in the last 12 months you have said or have heard the phrase “I just don’t have the time”. Between work and running a full house, it can be difficult to find the time to exercise. Whenever I hear the phrase “I don’t have time to exercise”, there is normally two things that I do right away: 1) Smile and nod to show my empathy and 2) I politely call bullsh*t!

If you don’t have even 10 minutes a day to take care of your body, I think you are kidding yourself. “I just don’t have the time” is the biggest excuse I hear both online and offline when I meet with potential clients. I truly believe that everyone can find the time to exercise, but often fail to start for a number of reasons.

One of the biggest reasons for failing to start a fitness regimen is lack of a plan. Like anything, if you don’t have a plan in place, you will fail to take action. Another big reason that accounts for lack of inactivity is the fear of failure. Fitness can be a very scary journey if you are doing it alone – which is why I always recommend joining a group of like-minded individuals. Richard Simmons, a famous American fitness guru has said that “most people are in denial about their health”! He continues to say that “we all have reasons for not exercising, but it all comes down to time management and fear. Fear you’ll get hurt. Fear of embarrassment. Fear of failure.”

I completely agree with Richard’s comments above and want to help spark the motivation you need to get off your butt and start moving. You have 10-60 minutes/day that are probably spent wasted on mindless activities, where you could be taking care of your health instead. Remember, fitness is not about strenuous physical activity; it’s about moving more, taking care of your body and feeling better. If you “just can’t find the time to exercise”, here are nine ways to make time for your fitness.

1. Have a Plan
Starting with the most important factor of your fitness, you need to have a plan if you want to succeed. Take a good look at your calendar and look for a 10-15 minute window which is free. Book this time out in your calendar right now and label it “Taking Care of My Health”. If you don’t actually do this, you will not reap the same rewards as someone that takes action. If you see it in your calendar and get a reminder, your chances of actually exercising will increase 80-90%. Once this window is secured, you need to create a plan. In your first couple days/weeks, stick to the basics. Do 5-10 reps of each of the following exercises: push-ups, bodyweight squats, high-knees and jumping jacks. Complete as many rounds as you can in your allotted 10-15 minute window and I promise you will feel like a million bucks.

2. Audit Your Time
Want to know a little known secret? I think that ‘to-do lists’ are the biggest waste of your time. These lists are often filled with meaningless tasks that you can do without. Generally, people make a ‘to-do list’ because they falsify what they feel is important at that given time, but fail to see what really matters the most (your health). These lists make you feel good because you get to cross or check off an item when you complete it, giving you the sense of productivity. I’m willing to bet that if you ‘audit’ your list, there are 2-3 things on that list that you could do without and exercise instead. Remember, starting slow will be the key to your success. Start with a daily 5 minute ritual, whereby you promise yourself to go for a walk or do a quick workout.

Within a week, this 5 minute routine will turn into a 15-20 minute routine because of how it makes you feel. Successful people don’t try and find the time for exercise, they make the time. Tip: keep a log/journal for 2-3 days and account for your time. I bet in the run of a week, there are hours of unaccounted time and time wasted on activities that make you feel productive.

3. Limit TV Time
The average North American spends 21-30 hours/week behind a television. That is absolutely insane! To put that in perspective, think about it this way – the average work-week is around 35-40 hours for most people. This means that some of you are watching TV for close to the same amount of time as a week’s worth of work! Holy cr*p! If you have ever watched Netflix and received the “are you still watching?” message, you are guilty of this (you know who you are). Think about the value that 20-30 hours of TV/week brings to your life; chances are it’s not much. Now, think about how this time could be better spent on countless other activities, including physical fitness. I’m not asking or recommending that you devote 20 hours a week to your fitness. I’m asking you to take a good look at your TV screen time and start reducing it day by day.

This will free up a lot of unaccounted for time and help you make the time for exercise. Tip: if you are going to watch TV/Netflix, challenge yourself to do 5 push-ups or sit-ups between every commercial/episode. Depending on your TV habits, this could turn into a very successful workout!

4. Earn Your Shower
Confused? Keep reading.

I challenge you to earn your shower every morning going forward. This simply means that you need to complete some sort of physical activity (get sweaty) before you are allowed to shower. It’s amazing how a simple challenge like this has helped change the lives of many entrepreneurs and business owners and has helped increase their fitness levels. Starting tomorrow, I challenge you to wake up 10 minutes earlier and complete your favorite physical activity. Whether that’s going for a quick walk, doing some jumping jacks/push-ups, yoga – the options are endless. Use your creativity and every morning try a new physical activity that you’ve been meaning to do. Google and YouTube are your biggest friends here; simply search phrases like “10 minute beginner workout” or “10 minute yoga” – once again, the options are endless!

Over the course of a week, waking up 10 minutes earlier every week day will give you a bonus of 50 minutes/week that you can devote to living a healthier life. Tip: once your workout is complete in the morning, you can enjoy the rest of your day knowing that the ‘hard part’ is over!

5. Break Up Your Day
Many entrepreneurs and business owners have the convenience of setting/working their own hours. If you work like the typical North American, chances are your work week starts at either 8 or 9am and goes through 5 or 6pm. If you don’t have the luxury of setting your own hours, you need to become creative and look for opportunities to sneak in a workout during the work day. Generally, most people are given a 60 minute lunch break throughout the day. If you’re like me, you know that it only takes about 10-15 minutes to actually eat your lunch.

Bring your workout clothes with you to work and spend the first 20-25 minutes of your lunch break exercising. You don’t need any gym equipment and you don’t even need a gym membership. Go for a walk around a nearby trail, run around the block 2-3 times, create a mini bootcamp with your colleagues, sign up for a walking challenge – the sky is the limit. If you are really looking to step it up a notch, find a set of steep stairs nearby that you can go up and down on!

Here is what I’m talking about These are the stairs that I run 1-2 times a week on my lunch break!

7. Workout @ Work

Here are 8 exercises you can do while sitting down in your chair. Now, you literally have no excuse!

8. Make it a Challenge
Do you ever notice around your office when someone is taking part in a health/fitness challenge? Chances are, this person wants to share the details of the challenge and by the end of it, leaves you more motivated than ever before. Challenges seem to always work, especially in a team-oriented environment. When you are part of a team, not only do you want to contribute to the success of the team, but you also want to the team to feel that they can keep you accountable.

Whether it’s your fitness or work life, accountability is a major key to success. Round up 2-5 of your closest work colleagues (or your spouse/partner), and create a fitness/wellness challenge. Here are some ideas for quick and simple challenges that can help kick-start your fitness:

Walk 15 minutes/day or STEPS challenge
Drink eight cups of water/day
Take the stairs at work
Make your own lunches/snacks instead of store bought for a week, etc.

To add to the excitement, feel free to include an incentive for the participants, such as taking them out for coffee/treat to celebrate their (and your own) win!

9. Have Fun

The other eight ideas above will mean absolutely nothing to you if you’re not having fun. Fitness can and should be made fun, simple and exciting. The days of ‘killing’ yourself in a gym or hunched over gym equipment are OVER for you. Get outside and act like a kid again, go to the park and swing on the jungle-jims – whatever it takes, just make sure you are having the time of your life.

Like anything in life, your heart is not into it, you’re just wasting time. Find an activity or hobby that motivates and drives you to become more physically fit. Being outside and moving around will help you feel so much better. You will become happier, more physically active and start enjoying your life like you never have before!

Fitness can be a scary journey if you are in it alone. As a thank you for reading this article, I invite you to join the Fit Opportunity Community – a group of entrepreneurs and business professionals that are looking to live a healthier lifestyle! — This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
Source: health-fitness

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The 3 Most Common Strength Training Injuries

By Kenneth Leung, DPT

If you’re trying to lose weight and get strong, the last thing you want is an injury. We have enough reasons not to workout as it is. When you’ve found your groove with your exercise and nutrition program, an injury can sideline your progress. But here’s some critical information – usually, it’s how you perform your exercises that contributes to the most common injuries.

Strength training with poor form and technique is a major contributor to injury. That’s why it’s so important to learn how to lift properly and build a solid base of strength and stability before advancing your workouts.

Here are a few of the most frequent injuries I see as a physical therapist, and how to prevent them:

1. Herniated Disc

When a patient tells me that he got hurt picking something up, a disc herniation is one of the first things on my diagnostic list. This injury is often caused by poor lifting mechanics, and can be exacerbated by chronic poor posture. Possible symptoms of a disc herniation can include localized back pain as well as numbness or tingling that travels down into the legs.

Prevention Tips: By placing your spine in the correct position, you’ll experience the least amount of stress to your discs and spine, and your core muscles will be able to engage more effectively. This is why it’s incredibly important to strength train with good posture and alignment.

If you stand up straight with your back against a wall, you should have a small natural curve at your low back. Keep this curve! This position is often called a “neutral spine” and should be maintained during all strengthening exercises. When lifting, focus on hinging at the hips and engaging your core to maintain a strong, neutral spine. Also, be wary of exercises like the Russian twist which put a lot of stress on your discs.

2. SLAP Tear

Most people have heard of rotator cuff injuries, but another part of the shoulder that commonly gets injured in athletes is the labrum. A SLAP tear (which stands for Superior Labrum Anterior and Posterior) can occur from both acute trauma and repetitive stress from motions like throwing or overhead lifting.

Be careful of workouts and exercises that repetitively load your arms in the overhead position or when fully rotated. If you can’t raise your arms above your head without pain, feel that one or both shoulders are weak, or experience popping/catching in certain movements, visit a health practitioner to get a more complete diagnosis. Some labral tears can heal over time, but some require more aggressive treatments like rehab or surgery.

Prevention Tips: When people think about exercising the shoulder, they don’t usually think about the entire shoulder girdle. This includes the shoulder blade, which absolutely needs to move to help support the shoulder.

Make sure to thoroughly warm-up your upper back before your strength training session, and only exercise within a pain-free range-of-motion. Always focus on keeping the optimal shoulder position when doing any upper body exercise: shoulders down and away from the ears!

Also, avoid strengthening movements where your arms are placed behind you, and avoid painful movements with your arms overhead.

3. Patellar Tendonitis

The patella, or kneecap, is often a source of pain for athletes of every sport.

Patellar tendonitis is a common injury characterized by pain at the patellar tendon, which is just below the kneecap. If you’re experiencing this, you definitely want to rest the knee and avoid stressing it while it’s inflamed. When the inflammation has decreased, focus on gradually building up the strength of your legs without flaring it up again. Visit a therapist who can show you how to progressively rebuild the load on the quads and the patellar tendon with eccentric exercises.

Prevention Tips: Keep the middle of the knee inline with the 2nd toe during every leg exercise. Whether you’re doing squats, lunges, step-ups, etc., watch where your knees track and make immediate adjustments! This will help decrease any lateral stresses to the knee, which can exacerbate knee problems.

Targeting your glutes during your workout is another great way to help decrease stress to the knee. Strengthening and engaging your hip muscles can help ensure proper knee alignment, thereby helping take the load off your knees.

Build An Injury-Resistant Body

By incorporating some key exercises into your workout and focusing on proper form, you can build a more injury-resistant body. Some useful strategies to prevent injury include: (1) starting each workout with a thorough warm-up, (2) correcting your muscular imbalances, and (3) including flexibility training. Train smart and stay injury free.

If you’re interested, you can learn more about the most common gym injuries and get specific exercise recommendations.

More from BuiltLean:
• 10-Minute Workout to Fix Bad Posture
• Workout Plan to Lose The Last 5 Pounds
• The Morph Review: The Best Foam Roller To Carry Everywhere — This feed and its contents are the property of The Huffington Post, and use is subject to our terms. It may be used for personal consumption, but may not be distributed on a website.
Source: health-fitness

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What To Look For When You Shop For Toys

Has a certain toy caught your eye, but you are not sure if it is really a good choice? Choosing toys can be quite overwhelming, but the right tips should make things simpler. Read these tips to learn all there is to know about buying toys.

Always adhere to what the package warnings state before you purchase any toys for your child. There are choking hazards that you will need to be aware of. All toys contain information if they can potentially harm a child in some way, so pay attention!

Craigslist is a mecca when it comes to toys that are used but in good condition. When you look at an ad and answer it, look closely at the toy to see if it’s worn out and what the quality is like. You can generally find gently used toys out there that are in great condition for you. This is an awesome way to save yourself some cash.

Before buying at your local toy store, be sure to check the prices out online. Online shops may likely have cheaper prices that what you find locally. This saves you money, especially around Christmastime. Online sales often go on for many months during this time of year.

Sports equipment is a good idea to consider if you are shopping for active tweens or teens. Active teens might like a basketball hoop for the driveway, or maybe a football. Choosing this type of gift will not only bring them joy, but it will also offer them an incentive to be physically active.

When buying baby toys, it’s important to choose toys that are age appropriate. Pick toys that are colorful, full of textures, and are lightweight. Children of this age learn through their senses. Kids this age will probably put the toys in their mouth, so verify that they’re non-toxic.

It’s quite appropriate to get toys from a consignment shop or thrift store since they are pretty affordable. Still, make sure you clean these toys very well. You never know where the toys have been and you don’t want germs passed on to your child.

Look at the different prices on the web for your toy. You may see one store offer it for a given price, but another one might offer it much cheaper. This is not unusual to find when looking at online retailers. Check out all stores so that you can save the most amount of money.

There is a toy list for dangerous toys that you should look at. It details how certain toys can cause serious injury and/or death. Looking this list over could potentially prevent you from purchasing a toy that may look harmless but is very dangerous.

Most kids reach an age where pretend play is fun. Give them some dolls, furniture, and then you can watch them play like they’re in a family. Get them a kitchen for play and they can make you a great meal. The right props can breathe life into their imaginings. Give them the tools to be creative, then sit back and watch them work their magic.

Toys aren’t going to need to be the best to be enjoyable. Some classic toys still make the best gifts. Lego is a toy that is simple but can be used to build something that’s really enjoyable. They serve to foster imagination and creativity in youngsters.

Purchasing toys is easier if you have the right techniques. You can use the tips that you have learned to your advantage. Thankfully, you’ve come across this guide, and you could use the advice you find here to make your toy shopping trip the best.

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The Benefits For Weight Training While Dieting

Are you feeling tired throughout your entire day? Do you struggle to do things that your friends seem to not struggle with? Is your bulge getting to you? To eradicate this problem from your life you’re going to want to add in some weight training and exercise to your life, follow along and read to figure out how.

When trying to bulk up and build muscle mass, you should increase the total number of calories that you eat. You should increase your diet enough to gain around one pound per week. Seek out ways to get more calories, and if you should not see any weight gain after two weeks, think about consuming more calories.

Keep the “big three” in mind and incorporate them in your exercise routine. These bulk-building exercises include squats, bench presses and dead lifts. These will not only add some bulk to your body, but they will also help to condition you as well as improve your strength. It’s important to tailor your exercises to include variations of these regularly.

Building Routine

Mix up your muscle building routine. Doing the same exercises each day can get static and dull so switch up your routine to keep it interesting. Make sure to keep your exercise routine regularly by using different pieces of equipment at the gym or taking advantage of different exercise classes. By keeping your workouts new and different, you will stay interested in and committed to your muscle-building routine.

If you are trying to build large muscles, do not attempt it while doing any form of intense cardio training. Although cardio is important for your overall fitness, large amounts of it can negatively impact strength training attempts. If building up muscle is your focus, spend most of your effort on a strength-training routine.

Ramp up your food intake on days when you will be doing your muscle-building workouts. It is always a good idea to increase calorie consumption approximately an hour before working out. That doesn’t mean you can overeat when you are scheduled for a workout, but just be sure to eat a bit more on those days and less on the days you aren’t going to be weight training.

Compound Exercises

To be sure you get the proper amount of muscle growth you can, do compound exercises. Compound exercises work more than one muscle group at once. An example is bench pressing, which works not only your chest, but also your triceps and shoulders, in just one exercise.

Stretch well after each workout, so your muscles can repair and grow. Someone who is under forty should hold each stretch at least thirty seconds. Stretches of no less than 60 seconds are recommended for those over 40 years. This will work to prevent any injuries from happening after you have worked your muscles.

Building muscle doesn’t necessarily mean you have to get ripped. A variety of bodybuilding routines are available, and it is up to you to choose the one appropriate to you before beginning. If your goal is to gain lots of mass and bulk up, a supplement will probably be required.

Adding muscle to your body will change every part of your life. Not only does it control your weight, but it gives you energy and allows you successfully complete tasks. Use these great tips to improve your life in lots of different ways.

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The Fitness Advice To Help You Succeed

You may, like many other people, not be someone who is naturally physically fit. It is hard to begin a routine when you don’t know how to start. The right advice can really help you out. The following are several useful ideas for beginning your fitness journey right away.

By adding variety to one’s routine, the body will receive maximum benefits. If someone normally exercises on a treadmill, they can go running around their neighborhood. The differences the body experiences from running up a hill on the sidewalk will translate into different results. If you vary your workout you will not get used to a specific workout that only uses one muscle set.

To increase muscle mass lift heavier weights and do fewer repetitions. Focus on one muscle group at a time: start with your chest for instance. Start with lighter weight to warm up your muscles. You can do upwards of 15-20 reps with these weights, then increase the intensity. Once you’ve finished your warm-up, do a set with a heavy weight. You should only be able to lift it six to eight times in succession. Add about five more pounds and repeat.

Are you looking for ways to get more impact from your workouts? You can make yourself 20% stronger by stretching. Take a moment between exercises to stretch your muscles. A mere twenty or thirty seconds of extra stretching can be the difference between a good workout and a great workout. Your workout will be improved tenfold by the simple act of stretching.

Put aside a few moments a day to workout. Use the stairs instead of the elevator in the office building each day to move towards a healthier you.

Prior to beginning bench exercises, check the pads by applying finger pressure. If you sit on a machine and can feel through the padding, it is time to select another machine. A machine that does not offer proper padding is bound to be extremely uncomfortable during your workout session.

Do not stop your workout routines on the weekends! The weekends are not a time to get lazy and eat unhealthy. You should keep weight loss on your mind, daily. It’s not a good idea to slack off on the weekends just to have to make it up again that Monday.

If you are going to workout, try to avoid calling it exercise or working out. Using either of these names can decrease your motivation. Instead, you should think about your goals, the sense of accomplishment and the fun you have when you go running, cycling or swimming.

Meal planning and exercise should be planned in your schedule daily. If you are on the run during lunch, you may be more prone to quickly choose unhealthy fast food, or even sugar-filled snacks, in order to keep your energy levels up. By planning your day in the morning, you can find time to exercise and bring healthy meals with you when you leave your home.

Do some dips for maximum fitness help. Dips are an amazing exercise that targets your chest, triceps, and shoulders. There are many different ways to do these exercises. You can do gravity-assisted dips by doing them between two appropriately-positioned benches. You can even add weight when doing dips.

Use the tips shared here and get into shape. It might take you a while to get comfortable with your new lifestyle but you’ll soon be enjoying it. Starting and maintaining a fitness routine will work wonders for your physical and emotional health, so get started today!

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Great Tips And Strategies For Effective Parenting

Many parents only learn to be parents by actually doing it. If you want to improve your bringing up a child skills, check out some of the following tips and advice. Face being a parent with information, as well as the intuition you use every day.

Avoid disrupting your small child’s eating and sleeping routines when you are traveling. Traveling can be scary and stressful for young children. Going through the same bedtime routine he or she knows from home is particularly important for making your child comfortable in strange surroundings and ensuring that everyone gets a good night’s sleep.

Every parent needs to take some time off from taking care of their children. Set up a regular play date or a weekly visit with the grandparents, so that you can have some alone time. Parents that do not get personal or adult time away from children have higher levels of stress that magnify throughout the home.

Avoid smoking in your house if children live there, also. It might be a good time to think about quitting once and for all. Inhaling secondhand smoke can be just as harmful as smoking cigarettes. Second-hand smoke increases the risks of asthma and various respiratory conditions in children.

Remember that each child is a different person. Some modes of interaction are more effective with one child than another. You may have to find different ways to punish the child, and come up with new reward systems. It is important to remember what you have, and have not, tried in the past.

Although taking care of your children may be your primary focus, it is important to take care of your needs as well. Despite what crazy events occur throughout the day, always take some time alone to be by yourself and relax, step away from the world and its worries. The better you feel the more positive you act, and you’ll make better decisions when raising your children.

When you travel with young children or toddlers, bring along some comfort items. Going on vacation is supposed to be fun and relaxing for a family, but young children may just see this as a disruption to their regular routine. Having your child’s favorite blanket or toy will let them have some familiarity in the new setting and make them more comfortable.

It is natural for children to crave independence, so assigning chores and responsibilities around the house boosts their confidence. Let your child put away the silverware when you unload the dishwasher. When you are folding clothes, have your little one help you by sorting out a load of socks. Tasks like these help them feel independent and it helps you.

Encourage your child to take part in activities after school, like sports. Participating in these activities cultivates your child’s social skills and allows him or her to make friends. The benefits of this process stretch right up into and throughout adulthood. In addition, pursuing these interests will keep them from idleness and boredom, both of which can lead to getting involved in unhealthy activities.

As the tips in the above article has shown, there is a lot more to child-rearing than simply just trying to go with the flow. You can make a conscious decision to improve your child-rearing skills by incorporating this information into the strategies you use when dealing with the challenges you face as a parent.

How To Properly Educate Your Kids At Home

If you found out that homeschooling was your best option, would you start? If this is the choice you would make, you’re definitely not alone. Many other parents feel this way about the educational choices for their children. Homeschooling might be the solution. Keep reading for helpful tips!

Think about what room in your house is best to use as your classroom. It should be roomy and comfortable, but not in a distracting area. It should provide room for art, exercise, dance and creating, but also be suitable for writing, reading and taking exams. This area should also be one that isn’t hard to get to, so that you can watch the kids easily at all times.

Do you understand the costs associated with homeschooling? For instance, it will require one parent to be at home and not working. Time is a huge factor in homeschooling, as you will have to devote a lot towards teaching.

Get help around the house if you feel that you have too much responsibility. You will find it difficult putting everything on your shoulders. You will be extremely fatigued if you attempt to keep up with all household duties in addition to your homeschooling work. Accept any help you can get when it is offered.

Many children learn through experiencing things for themselves. Speak in Spanish regularly if you’re teaching Spanish, or feed your kids Italian food when learning Italian history. Immerse them in the culture. For instance, your children may cook perogies and cabbage rolls to go along with a lesson about Stalin. You could also adapt the recipes to the era you are studying through history lessons or the countries you are talking about during geography classes. Learning with the full complement of senses helps information stick.

If you are thinking about homeschooling your child, make sure you understand the concept completely. Check out some of the resources on the web, as this can be very beneficial in the long run. While the idea of homeschooling may be very appealing, without sufficient financial resources, energy, or time, it can turn into a nightmare.

Try to work learning into your family vacation plans. Coordinate your family vacations to correspond to what you are teaching your child in school. Take a day or two of each trip for learning. Your whole family will enjoy the time spent together while discovering something new.

Try not to become a recluse. Find local parents who are in the same situation you are and network with them. Local homeschooling support groups are a great way to socialize while also getting tips and advice. If you have a good list of people to go to you will get the most out of it.

To ensure that your child learns a lot of information, use a unit study method. This method involves learning just a single topic alone. This gives you the chance to dig deep into the topic. As an example, you might spend several weeks devoted to classical music. Once you have studied music in the class, schedule a fired trip to a musical performance to experience the joys of music. This will really help to cement what they have learned into their memory bank.

Now that you know a little more about homeschooling, it’s time to get started. Homeschooling can provide your children with a complete education. These tips should help you become a good educator but do not get started with homeschooling if you are not ready. It’s your job to use this advice effectively.

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