5 Workouts You Can Do at Home for Better Health

If you don’t have money for a gym membership, you should learn more about the workouts you can do at home. There are tons of ways to get into better shape and lost weight without joining a gym.

You may have seen the promotional for P90X, Beach Body, and several other programs. It seems that there is a new workout or diet fad every week, and if that isn’t enough you can’t possibly know which one to choose.

There are plenty of options when it comes to learning more about workouts you can do at home, and they won’t cost you even half of what it costs to join a gym.

Easy Workouts You Can Do at Home

Working out at home can be done, and it doesn’t have to cost you much at all. Here are some workouts you can do at home for next to nothing.

1. 20 Minute Hard, Circuit Training Workout. If you are already in fairly decent shape, this may be an ideal workout option for you. Circuit training pushes you hard for a few minutes at a time with one exercise, and then you move onto another exercise where you push harder than you ever thought you could. The goal is to push hard to get the body moving and keep the heart rate up for a solid 20 minutes. You can rotate various types of lunges, planks, push-ups, or even running in place with only ten seconds of rest in between.

2. Core Workout. Have you heard that it’s wise to strengthen your core? This means the center of your body. You can combine a workout like the one above, where you interchange jumping jacks, walkouts, spider lunges, single leg dead lifts and more.

3. 20 Minute Upper-Body Burner. Just as the first point above, this workout is the same. This upper-body burner workout is a bit tougher because it’s all upper-body without stops. You’ll want to incorporate push-ups, planks, plank taps, walkouts, and any other upper body movements you are familiar with.

4. 20 Minute Lower-Body Burner. This workout is similar to the one mentioned in number 3. This series of exercises is for the lower-body only, so here’s the rundown. These include squat jumps, side lunges, glute bridges, and jumping lunges.

5. Quick Lower-Body Burner. If you are in a jam with time for workouts, then this quick lower-body workout is ideal for you. Whether you work out at home or you are working out in a hotel room, this is a great way to shape up. You can do reverse lunges, jumping jacks, side lunges, squats, more jumping jacks, and single leg deadlifts. If there are other movements you can incorporate then add them to the mix.

Working out is important because it keeps your body moving and keeps your heart pumping. It’s important that you keep moving and mixing up the workout. There is no better way to stay in shape than using these simple workouts you can do at home.

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James

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5 Great Reasons to Work Out at Home!

This time of year is all about the holidays, but this is also about a season that offers 5 great reasons to work out at home. You could be afraid of the germs at the gym, but there are plenty of other reasons to avoid the gym too.

The main reason is the expense, but when flu season strikes you’ll want to be extra careful. Today, I’ll give you the list of these reasons to work out at home, so you can plan on saving some money and getting in shape!

5 Great Reasons to Work Out at Home in Fall and Winter

There is always a good reason to work out, but there are 5 great reasons to work out at home when fall and winter arrive. Here they are.

1. Baby its cold outside. The beauty of working out at home is that you NEVER have to leave home. Forget the cold and braving the snow and ice. It’s a beautiful thing.

2. Your routine is still your daily routine. You can still wake up when you want; well, this is true if you work for yourself. However, you won’t have to worry about the gym’s schedule. You can workout when the time is right for you. If you want to wake up at 4:30 or 5 AM and workout, then you won’t have to wait. If you want to workout at night when you get home from work, you can get right to it without having to wait.

3. Looks don’t matter. I know folks that are worried about what other people will think about how they look when they go to the gym. If you work at home, it won’t matter at all. It’s a great thing to NOT have to feel as though you need to impress the crowd when it’s time to sweat. Forget the expense of cute outfits and focus on the time to get down and dirty.

4. You can catch your very own germs. The machines at the gym are subject to germs of all kinds. It’s really hard to know if everyone washes their hands. I’m here to tell you that they don’t. It’s no surprise that so many folks get sick this time of year. Workout at home and catch your own germs.

5. Get your post-workout fuel immediately. If you work out at the gym, you’ll want to shower and change before you head out to refuel. When you workout at home, you can make your favorite post workout protein shake or snack without waiting. Well, take a shower first. That will only take a few minutes.

Working out at home is wonderful, and it’s still going to give you results if you are consistent. Keep in mind that it’s cheaper overall, and it’s all about the flexibility you can create with your own schedule.

Would you agree that these are 5 great reasons to workout at home?

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James

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How Runners Should Really Eat

Runners are some of the most “in shape people” and how runners should really eat may be eye opening for you if you are thinking about taking up running.

Everyone thinks that eating healthy means eating egg whites, vegetables, and drinking ONLY water. This isn’t true at all, especially for runners. So, what’s the secret to getting in a good run?

Today, I’ll share with you the diet and insight from Annie Bersagel, the marathoner from Colorado. You’ll learn more about how runners should really eat, and why it works so well for the craziest of lifestyles.

Annie Bersagel on How Runners Should Really Eat

Annie may not be famous, but she’s a successful marathoner. Recently, I came across the article written about her on www.runnersworld.com. Having come in 10th last year at the marathon in New York City, Annie wants to share her insight about what it takes to get the proper fuel into her body before her run.

Annie eats only a few crackers before she runs, and after an hour run, here is her typical menu.

1. Breakfast. Oatmeal with cottage cheese, a little bit of jam, and a black coffee

2. Lunch. With lunch at the cafeteria where Annie works, she’ll drink a glass of milk, a salad, and she’ll eat the special of the day. Sometimes Annie will eat open-faced sandwiches, and this means two! Then, she’ll have hard-boiled eggs and some butter.

3. Meal prior to a hard workout. When a hard workout is coming, Annie will eat a sandwich or a yogurt with what is known as Muesli.

4. Dinner. The last solid meal of the day is usually some type of fish. Cod or salmon are commonly consumed in Norway, and along with it, she’ll eat some rice, potatoes, and another salad.

While meals seem simple, it’s all about the content. You’ve heard the phrase “less is more”, right? This is so true of eating.

Americans often consume whatever is quick and easy, which means fast food. This often leads to fried and high fat foods that are laden with sodium. This is NEVER a good idea. You can still eat out when necessary, but you have to make good choices.

Living in Norway means that Annie is able to get access to fresh, cold-water fish, and that is one of the best things anyone can eat. The fatty acids in the fish are great for the joints, the heart, and have numerous other health benefits.

Annie did elaborate more on how she eats for her training, and just so you are aware, she does make homemade pizza on the weekends when she has more time!

Overall, fish is always a go-to with a salad, and prior to a big race Annie eats chicken, vegetables, and rice or potatoes. It’s all healthy, and she encourages other runners to eat the same. Although the rice and potatoes may seem carb heavy at first, carbs are essential for quick energy.

After the race, it’s clear she loves ice cream.

You can learn more about how runners should really eat when you read the full article here-http://www.runnersworld.com/nutrition-for-runners/eat-like-an-elite-annie-bersagel.

Run on and on. Now Leave me your thoughts.

James

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5 Hot Nutrition Tips for Athletes

If you’re a beginner athlete you could probably use some tips for athletes on solid nutrition and how to eat for fuel. If you are a runner, you’ll want to know what gives you the most endurance and a burst of energy for racing.

Whether or not you believe you are super competitive, the goal is to have the ability to win. In order to do this, you have to eat right and train properly to get there. How do you do it?

Food is your fuel. Today, I’m giving you 5 hot tips for athletes that are critical for success in the area of nutrition. You’ll feel great, and you’ll have more energy than you ever imagined.

Tips for Athletes for Energy and Longevity

Getting too little fuel from a diet is a common problem among athletes. Generally, I find that many athletes feel great at the beginning, and over time they wear down.

There are plenty of things to consider as an athlete including:

  1. What type of sport you engage in.
  2. Is a calorie reduction required?
  3. Do you need to focus on calorie intake daily or just prior to workouts?
  4. What type of recovery do you need post workout?

Here are some hot tips for athletes to follow when it comes to nutrition.

  1. Eat some fuel prior to your workout. If you are working out on an empty stomach, you can actually hurt your results. Before working out, you should consume a friendly carb. Try toast, low-fat yogurt, a banana, or even oatmeal. Think small, but you can’t workout without gas in your tank.
  2. Check your body’s habits. The color of your urine can tell you a lot about your body and what’s going on. Pale colored urine is always favored. If you are dark, chances are you aren’t getting enough water. Make sure your urine is pale in color prior to your workout and afterward. It’s okay to have some water during your workout.
  3. Note how you feel post workout. When you work out do you feel as though you are super depleted? You should feel tired after a good workout….that’s normal. However, if you feel like you were run over by a truck and could die, that isn’t what you’re going for. When your workout is more than an hour, make sure you eat a carb to help refuel your body. Eat a banana, a few pretzels, choose a carb wisely.
  4. Some salt is okay. The idea that salt should be completely avoided is fanatical. You need some salt in your body to balance your electrolytes. When you are working out for an hour or more, you’ll want to make sure you replenish some of the salt. When your sodium is too low, you can get headaches, muscle cramps, and you can act disoriented when it’s really severe.
  5. Feed your body within an hour of a workout. Once you’ve worked yourself hard, keep in mind that you need to refuel your muscles so they can recover. This means that you need to eat within an hour post workout, and balance your carbs and protein. Rehydrate as well, but you already knew that!

Everything you put into your body matters, and it’s important you work your body too. Follow these tips for athletes for at least two weeks, and see if you notice the difference.

Little steps to increase.

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James

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Why You Need the 5 Minute Full-Body Blast Workout

Have you heard about the 5 minute full body blast workout? If you have been looking for great options for exercise to help you get fit with a busy schedule, this may be a good fit for you.

Getting in a good workout is not easy for everyone. If you have a family, you most likely barely have time to think let alone workout at the gym.

The good news is that you don’t need to fret over buying a gym membership. In fact, I avoid it.

There are tons of ways that you can get in a good workout without paying a fortune for a gym membership. What can you do? You can easily get in a workout in just a few minutes a day if you follow the protocol for this simple, 5 minute full body blast workout.

What is the 5 Minute Full Body Blast Workout?

The 5 minute full body blast workout is probably the simplest workout on the planet. Don’t let it deceive you though; it’s harder than it looks.
There are only three segments of this workout that you need to know about.

1. Warmup. Jogging in place is fairly simple, but when you get your knees up as high as you can, it’s much more difficult. You want to warm up with high knees, because you’ll get a quick stretch in as you actually start working those legs.

2. Circuit training. Circuit training is NOT easy, and it’s a tough workout. Circuit means that you alternate training portions, so you’ll go from upper body to lower body quickly. Once you work your upper body, you’ll do a lower body exercise so the upper body can recover and vice versa.

Once you switch it up, you’ll see that you’re working hard and sweating like crazy. Keep moving!

3. End with burpees. Ouch! This is a whole body exercise, and it’s weight bearing which is the most challenging of them all. You are starting in a standing position, and then following the steps by which you would go into a push-up. Once you come back up to stand you’ll jump as high as you can. This will wear you out good. Thankfully, you’ll do a cool-down when this is over.

Ending with jumping jacks will be easy compared to all that you’ve just done. It’s a love-hate relationship; you love the workout you get in but you hate how hard it is.

The more frequently you do the full-body blast workout the easier it will get. Trust that it will take some time for you to get conditioned enough that you can do a few rounds of this to get into the best shape of your life.

This workout shouldn’t be the only workout you are doing. Your body needs to get at least 30 minutes of non-stop action per day. If you aren’t sure what you can do, please talk to your doctor first before you make any decisions.

If the doctor tells you that your heart is in good shape, beware of the 5 minute full body blast workout!

Get Started Take Action Now!

James

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Network Marketing Tips from the Best of the Best!

If you’ve been searching online for network marketing tips, then you know there are thousands of tips out there.

Most of the folks posting those tips claim to know it all, or know the key to winning in the industry. I can assure you that everyone is NOT successful in network marketing.

If they were, there would be a bigger push for the industry.

HOWEVER…..

Nothing worth doing is ever easy.

The one thing I can tell you for certain is that with network marketing, there is a level playing field. The results are what you make of it regardless.

Anyone can be a success, but that doesn’t mean that they are.

I am going to share with you a few of the BEST network marketing tips I’ve found, and how you can use them to your advantage.

Network Marketing Tips I Got from the Masters of the Industry

There are tons of tips out there in network marketing, but it’s critical to learn from those who had consistent success and results in the industry.

Here are some network marketing tips from some of the best I’ve researched.

1. Be coachable. I have ALWAYS believed that anyone can learn anything when they are coachable. Many folks that join a network marketing company are NOT coachable, and for that reason they fumble around for quite a while before they learn anything about their industry. If you want to be successful at building your business, listen to those who have been successful.

2. Write down your goals! What do you want your life to look like? The bigger question is, if money were no object, what would your life look like? It’s important that you get this down on paper in detail. Those who are the most successful have done this, and they do it on a regular basis when they come upon a new dream!

3. Yep, it’s work. One of the biggest challenges with building a network marketing business, is that most individuals see it as a get-rich-quick scheme. Just because you joined a well-known company that offers a great product, it doesn’t mean that everyone will want to buy from you or join your business. This is a business, and it’s no different than any other business except that it’s less expensive to get it off the ground. Work at it daily, rather than when you think about it at the end of your day.

4. Be persistent on a consistent basis. Have you heard the phrase that it pays to have persistent consistency? (Say that five times fast..whew!) You can’t work your business for a few months and then feel as though it’s not working. You have to work at it, see what your results are, and when something doesn’t work you try something else. Many folks get excited and view their business as their lottery ticket. This should be their attitude every day, all the while they are helping others. You should do the same.

5. Focus on relationships FIRST and FOREMOST. A wise man once said that he was “in the business of making friends and making money.” This is great, and the focus on building relationships should be first before anything else. As you build lifelong relationships, the rest will come. Don’t dismiss the power of valuable relationships.

There are tons of things you’ll hear as “good advice” as you work in this industry, but these network marketing tips are the best advice I could possibly give you!

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5 Foods That Can Help You Avoid Heartburn

If you have heartburn frequently, or if you have it a few times a month, you should pay close attention to these 5 foods that can help you avoid heartburn.

Diet has everything to do with your health and how you progress or how you decline. Heartburn is something that no one enjoys, and there are specific food sources that you can consume that will help you avoid it and treat it.

Studying the 5 Foods That Can Help You Avoid Heartburn

Here are 5 foods that can help you avoid heartburn and help you prevent it altogether.

1. Oatmeal. Oatmeal is great as a breakfast meal or any other meal! It’s also very affordable, which means everyone can purchase it. The greats news is that oatmeal does NOT cause reflux.

2. Ginger. This beloved spice has been used for centuries to treat various ailments. One of those ailments is acid reflux. Use Ginger moderately, but it’s great sliced up and simmered in a pot for 15 minutes to make tea.

3. Aloe Vera. This plant is long known for its healing properties, but it’s also a great healing plant used for acid reflux. You easily grab the liquid form of this plant in your grocery store or local health food store.

4. Salad? Yes, salad! Many have believed that this isn’t good for those with acid reflux, mainly because lettuce, when consumed often can cause acid in the stomach to accumulate. Salad can be a great option for you if you suffer with acid reflux. You’ll want to note that tomatoes should be eliminated if you have a severe case, and use moderately if you have occasional heartburn. The acid in the tomatoes can spur acid buildup. Consider using other fruits or vegetables in your salad, and go light on the onion too. Be kind to your body when it comes to dressing, high fat dressing can also give you a nice flare up!

5. Go bananas! Did you know that bananas are a great option for those with acid reflux? Bananas are known for their potassium, but they also have a low pH. This means that it’s a great option for those you with acid reflux. Don’t eat too many, they are high in sugar too.

It’s important that you educate yourself on the foods you eat. What you put into your body is just as important as how often you exercise, and what type of exercise you choose.

All things in moderation is a great rule to live by, so be mindful of this as you prepare your grocery list. While there are many over-the-counter remedies for heartburn, it would be better if you didn’t have to take them at all.

I hope that you got some great value and insight from this blog post on the 5 foods that can help you avoid heartburn.

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In-Home Exercises You Can Do Anywhere

There are tons of in-home exercises you can do, but there are 5 that I would like to share with you today that anyone can do in their own living room.

Everyone has their own busy schedule and it’s hard to work out right when you are on the go unless you have some guidance. This is why I’ve done the work for you, and researched tons of options for exercises that don’t require weights or expensive equipment.

These in-home exercises come from the reference of an ACE Certified Professional, and you can be sure that these are safe for almost everyone unless there are specific limitations.

Top 5 In-Home Exercises for Busy People

I’m a busy man, and it’s hard for me to keep up with staying fit when I have to travel. Today, I want to share with you the top 5 in-home exercises for busy people that I highly recommend. You can do these anywhere, whether you are at home or on the road on a regular basis.

1. Supermans. Indeed, these exercises look just like the figure of Superman as he flies through the city. You’ll lay flat on your stomach with her arms straight out in front of you, and legs straight behind you. This is a great stretch that you need to do, so reach as if you could touch each wall with your fingers and toes.

2. Push-ups. Generally, a men’s workout isn’t complete unless he has included push-ups in the workout. These can be done anywhere, and if you are just getting started keep the number of repetitions as high as is comfortable for you.

3. Contralateral Limb Raises. This one is simple, but it’s NOT easy! You’ll lie flat on the floor face down as you did for the Supermans. However, you won’t be stretching. You’ll be reaching up with your left hand while raising your right leg off the floor. Then, you’ll repeat the same movement on the opposite side. This is an exercise designed to help you strengthen your core. You’ll feel it!

4. Bent-Knee Push-up. This is a variation on the standard push-up, and it’s a great way to perfect your form. If you are just starting out, then get into a kneeling position, and put your hands flat on the floor. Then you’ll push-up, but make sure your knees stay on the floor. The whole idea is to use this position to start out the simple way and get stronger, or to help you get your form just right.

5. Push-up with Single Leg Raise. This exercise is somewhat similar to the contralateral leg raise. You’ll be doing push-ups in this movement, and you’ll be raising one leg as you complete a push-up. Then, you’ll do another push-up and switch legs. Whooo, it’s tough.
These are not easy, but they will help you get a good start. Don’t feel bad if you struggle. You have to start somewhere, and the best place is at the beginning.

It’s great that you want to start with in-home exercises, so you can get use to moving your body a little more each day until you get stronger.

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5 Tools for Working Out at Home

More Americans started at working out at home when the economy collapsed in 2007. This is great for the budget but fitness clubs are still frowning.

Gym memberships can be expensive and that isn’t something that many families want to fork out money for when they work out in the comfort of their own home.

Today, more consumers are checking out the P90X and Beach Body workouts that they can follow along with on DVD as well as those that offer a meal plan guide.

Is working out at home right for you? Your needs may be quite different from mine or your neighbor, but working at home can be easy for anyone that wants to get into better shape.

In this article, I’ll share with you 5 tools that anyone can purchase to vary their in home workout schedule.

Working at Home Should Be Affordable

Everyone wants to look and feel good, but can you look and feel good by working out at home? Some believe that you can and others don’t believe it’s possible unless you hire a personal trainer.

Here are 5 tools that anyone can purchase for an in home workout.

  1. Resistance Bands. These bands are inexpensive and will work within any budget. These bands are great, and there are tons of fitness trainers that sell them with DVD’s to follow along with. Simple exercises can be done with the proper form to give you the best results for trimming inches and losing weight when you use these bands. Each set generally has around 3 or 4 resistance bands so choose the band that’s right for your level of strength.
  2. Jump ropes. Jump ropes are one of the least expensive workout tools you can purchase, and they are probably the lowest on the totem pole when it comes to working out. Jumping requires that you use momentum in your legs to move up once you hit the ground, and over time it really works the legs and your ability to breathe. Jump ropes are used to increase agility for boxers and other athletes that need to move quickly.
  3. Belly Dancing DVD. Did you know that belly dancing is not only easy on the joints but it helps with digestion? The movements of belly dance are unique, and as a result belly dancing has some unique benefits. If you have arthritis or joint and muscle pain, this is a great way to exercise in the comfort of your own home come rain or shine. The other thing to keep in mind is that the DVD will most likely be under $20!
  4. Dumbbells are the oldest and most well-known workout tool in history. Dumbbells are inexpensive, and they start in the 1 pound range. It’s ideal for you to start light if you have no experience in working out with them or if you have not used them in a long time. Dumbbells are used every day by physical therapists to help patients increase range of movement and strength.
  5. Stability Ball. If you have not used a stability ball, you’ll want to buy one. These are also inexpensive, but can be purchased along with a DVD to help you get a solid workout routine. These balls are great for helping you strengthen your core, increase your balance, build better posture, and you can purchase them in various sizes according to your height. You’ll have a ball1

You can create the workout that is right for you, but don’t believe that you can start out with all of these tools if you are just getting started. Be patient with yourself, and give your body time to adjust and become stronger.

You don’t need to spend a fortune, because working out at home is easy when you get your hands on the right tools at the right price.

 

James

Empowering Others

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