Stadium or Bleachers Workout 1

Below is a little workout we put together over the weekend.  The weather is no good so we are unable to train outside and I'm not feeling motivated to workout in the gym.   So I came up with the idea of training in the stands of a recreational center.


Warm Up:

1. Walk up and down stairs
2. Jog up down the stairs
3. Side step up stairs then jog down

Cardio:

1. Side set with other leg up stairs
2. Run up and down stairs 2 times
3. Run up stairs using every other step 2 times
4. Run to Bleacher doors and back shuffle back

Legs:

1. Lunge up stairs 1 step at a time then jog down
2. Jog up stairs and Side Lunge down
3. Single leg squats with lateral leg raise off the steps
4. 20 Sumo Squats
5. 1 minute running on the spot
6. 45 Second quick step it out (Jump switch feet for more advance)
7. Run to Bleacher doors and back shuffle back or run to entrance and back

Chest & Arms

1. Pushups (Triceps style) - To Fatigue
2. Pushups Regular type to fatigue
3. Side arm walks for 30 seconds
4. Triceps Dips for 1 minute or till fatigue

All arm workouts can either be done on the steps used to walk up and down or they be done off the bleacher seats for increased angle, thus making it harder.

Core

1. Standing Knees to elbows.  Alternating side to side for one minute
2. Seated kickouts for 30 seconds
3. While sitting on bleacher seat hold arm and legs up for 1 minute.  (boat pose)

If you are every bored or looking for ways to train inside a stadium, bleachers, or perhaps even an ice rink that is not in use, then this workout may be just want you are looking for.  For more articles click here!

Benefits Of Resistance Training and Why You Should Strength Train

Personal Trainers and health educators have been speaking about the benefits of resistance training (also known as weight training) for a some time now. There are tons of studies that look into resistance training and its effects. One such study for example is by Cornelissen, Véronique A., et al. "Impact of Resistance Training on Blood Pressure and Other Cardiovascular Risk Factors A Meta-Analysis of Randomized, Controlled Trials".

We may think everyone would be taking part in some form of resistance training, however this is not true. Many people still do not partake in resistance training and if they are they are not doing enough. Resistance training can be achieved with the use of dumbbells, barbells, body weight, or from using a kettle bell or similar type of strength training device. Below are 5 key benefits to resistance training.

Below are 5 benefits to resistance training:

Increased Bone Density - With ongoing proper resistance training has shown to help by increasing bone density. What’s best about resistance training and bone density is, the sooner you start the more bone density you should achieve. This may not seem that important now, but as you get older this will become an area of concern. 

Improved Immunity – Working out, not only increases muscle and joints strength but also helps strengthen cells and improves your ability to fight off diseases and infections. One particular group that is increased from the good stress of working out is something called K cells. K-cells play a very important role in host rejection and fighting off infections. If you’re bored Google K-cells, or Kcells for some educational reading.

Increased Energy – Through the use of weight training your body gets better at using energy and also gets better with energy production. This increase in energy can at times be felt right after the workout and can carry on throughout the day. I have personally heard from many people who love working out early morning before work for this reason alone.

Enhanced Metabolism – After the initial workout the muscle are broken down.   During this repair process your body needs to take in energy to assist with the repair.  You body also uses more energy throughout the day based on how much lean muscle mass you have.   With more muscle, your body will increase in the amount of energy it needs.  This then leads to a further reduction in body fat as well.

Increased Strength and Muscle Endurance – An obvious positive impact of resistance training, but it is still good to make sure we all know the benefits.    By resistance training within different intensities we can achieve the goal we want.   An example would be training for endurance vs. power.   If training in “different zones” is not for you, than just train somewhere between 8 and 15 repetitions and enjoy the workout.

Other Benefits include some of the following:

1. Helps with Depression
2. Improvement in Posture
3. Helps increase BMR
4. Reduce stress
5. Improved heart rate
6. Can increase lung function  

Core Workout - Plank Position with Forward Dumbbell Raise Exercise

Is it time for another plank workout? This weeks workout is plank with an anterior DB raise.  This plank with a stabilized dumbbell raise workout may be just what you need to add some needed flare to your core workouts. Remember to always work within your bodies limits.

1. Choose a light dumbbell your comfortable lifting. Most women find 3 – 5 pounds acceptable for this workout, most guys tend to like 8 pound to 12 pounds.
2. Adopt a Plank position, this time you will be on your hands holding the dumbbells you have chosen.
3. Make sure the weights in your hands are below your shoulders and palms are facing each other.
4. Keeping one arm straight and both feet firmly on the ground with knees up, slowly bring one arm straight out and up. Raise your arm till it’s about shoulder height.
5. Return to normal position, breather, and repeat with the other arm.
6. Alternate between the arms getting raised
7. When both arms have been raised and returned to normal start position then that is 1 repetition.
8. Try to aim for 15 – 20 reps.
9. Make sure you’re bracing yourself and keeping your body stabilized throughout the range of motion.
10. If you find this method too easy you can also try lifting more weight or elevating your feet then performing this exercise.

Hope you enjoy it and if you’re looking for more training ideas and methods. Check out here!

How to do a Savasana Pose or Corpse Pose to Improve Breathing and Relaxation

I believe you need to find time to relax and breath. One of the ways I do this is by practicing a very important posture called Savasana or Corpse Pose. Above all other poses, this is the posture to master in order to instill a sense of deep relaxation and a connection to all things around you. Yet, sometimes it is the most difficult to do while remaining focused. It is a pose that I am trying to get better at but have practice for a long time.
Whether your physical goal is to lose weight, gain muscle mass, improve your metabolism, etc. a key ingredient is proper relaxation. It is only when your body is a state of calm, can it function effectively, and carry out processes such as the absorption of nutrients, the elimination of toxins, weight loss and muscle building.

How to perform Savasana (corpse pose)

• On a mat, towel, blanket, lie down on your back
• prop your head up with a pillow if you are prone to dizziness;
• prop your feet up on a chair, pillow or bolster if you have lower back discomfort
• Separate your feet hip-width apart, separate your arms about 30 degrees away from your sides
• Bring your head to neutral by pointing your nose straight up
• Relax your inner thighs, letting your feet fall open; relax your hands and wrists, letting your fingers naturally curl towards your palms.
• Relax your jaw, tongue and forehead. Breathe: take slow even breaths into your lower abdomen; feel it rise as your inhale and lower as you exhale.
•  Feel the weight and warmth of your body as you settle deeper into the pose.
• Stay here for 5-15 minutes,
• Then slowly wiggle your fingers and toes, gently rock your head from side to side or do any other stretches that you like
• Roll over onto your side and take a couple of breaths
• When you are ready, very slowly press yourself up to seated with your top hand

I hope you enjoy the effects of this pose.and remember although this pose is often used at the end of a yoga class or fitness class. It is also useful to just use it whenever during your day to help you relax. If your looking for more training articles or exercise tips, read more here!

Looking To Make Money Writing Online? Perhaps Hubpages is for you then.

Earning money by writing online can be done.  We all have read and seen people do it.  However this late in the game it is much harder.  Main reason is so many people and websites are doing it and there is also such much coping and infringement that it is making it very difficult.

This is more of a hobby of mine and so earning anything is just a bonus.  However if I was to pick a site that takes care of its writers, has decent sharing of the profit, and is easy to learn and use than I would have to go with Hubpages.  Hubpages has been around for a while now and is ranked at 535 in the world according to Alexa. They are always finding different ways to make the site better, more Google optimized, and over all SEO friendly.  Lastly although I have written on multiple sites and learned a lot over the years I find I still have much to learn but I would definitely recommend Hubpages over Infobarrel, or Squidoo, any day.

If you want to get started writing on Hubpages to earn money click here!

Boxing Glove Deals Out There

I don't know if anyone is in the market for new boxing gloves but it seem like the month of August is having some great deals.   Muaythaistuff.com looks like they have nice deals going on, as well as Everlast at shopeverlast.com.  How ever the main one I want to ensure everyone knows about is the complete sets being for sale in Twins brand.   The site is http://shop.twinsspecial.com/   A lot of the stuff is almost $100 off for the whole set which includes boxing gloves, hand wraps, and shin guards.

Just to point it out, I am not affiliated in anyway with the above mentioned sites.  I just like to pass on deals and mention good gear when I see it.

Keep on kicking!

Hold Back On The Condiments and Help Keep The Weight Off

There are so many choices we can make daily in keeping with in our calorie allowance.   A easy way to keep your weight down and limit your calorie intake is to say no to condiments.  Sound crazy?  Well a simple package of ketchup for instance can be 10 to 20 calories a pack.  

How does that help you stay slim or lose weight?
We tend to use 60 to 80 calories when we squeeze it from a bottle at the kitchen table.   If we were to use ketchup or similar condiment daily we would add approximatly 500 calroies a week.  At 3500 calories needed to lose 1 pound, you can see it does not take long before you have added 1 more pound to you.

So keep the condiments off or limit their intake and this might just be what you needed to see the changes you were hoping for.