Tag Archives: health

6 Workouts that Don’t Feel Like Workouts by Paige Johnson

Hello dears,

Our friend Paige, from  Learnfit.org is visiting us again. This time she had found some interesting and unusual ways of exercising.

If you dread going to the gym, getting in those miles, or hitting the saddle for the spin class, today is the day to stop dreading workouts! Here are some unique ways to burn calories without focusing on each passing minute.

It’s true that not all exercises are created equally. For instance, some burn more calories than others, but that shouldn’t be the totality of how you choose workouts. What about having fun? Working on agility, speed, quickness, or balance and not solely on muscle hypertrophy or burning fat?

Really sticking to a healthy lifestyle means finding selections you enjoy. Here are a few to check out if you want to have a blast while optimizing your health:

  1. Skip and jump rope. It really can be that easy. Jumping rope is surprisingly very difficult for most adults upon revisiting the activity for the first time since childhood. However, it’s also a massive calorie burner and there’s a reason it’s a staple in boxing training. It combines cardio with balance, endurance, strength, and agility. It’s very demanding, so alternate it with simply skipping instead of running. Take a cue from the kids on the playground!
  2. Pole dancing. It doesn’t matter if you identify as female or male—really! Pole dancing has gained popularity over the years as a workout, but still many people haven’t tried it for a number of silly reasons. Some don’t think they can be “sexy” (not true), others are scared of the logistics of pole climbing, and some don’t think they’ll fit in. Pole dancing requires amazing strength and balance in ways you’ve never encountered before. Plus, many studios offer non-pole options like burlesque classes. All ages, genders, and abilities are welcome.
  3. Learn to drive a racecar. Racecar driving is definitely a sport, albeit a costly one. However, if your budget is generous or if you’ve souped up your own muscle car, learning how to drive like a pro can also come with a side benefit of a great workout. It takes an immense amount of strength to handle such a machine like an expert, as well as training. It might not be an ongoing workout for everyone, but if it’s on your bucket list you can certainly count your sessions as part of your recommended 150 minutes of exercise per week.
  4. Walk a dog. Owning a dog that requires daily walks can be a powerful motivator to get in multiple walks each day. In fact, almost half of dog walkers got an average of 30 minutes of daily exercise at least five days a week, but only a third of those without a dog got that much exercise on a consistent basis. Don’t have a dog or care to get one? Thanks to services like com, you can become a dog walker and get paid to burn calories on the regular.
  5. Hit the slip ‘n’ slide. Summer’s almost here, and that means finding creative ways to cool off. Staples of yesteryear, like running through the sprinklers and gliding down a slip ‘n’ slide double as fun, cool ways to sneak in a workout. If you’re around kids, lead the way and introduce them to the go-to entertainment options before screens were the most popular pick.
  6. Facial yoga. Yes, it’s exactly what it sounds like, but it’s not found in most traditional yoga studios. Fortunately, there are many online videos available, most of which are free. Yoga is about balance, flexibility, and stress release. We hold a lot of tension in our faces. Right now, your tongue is probably pressed against the roof of your mouth! Face yoga helps work very under-worked muscles, and some swear that it can help tighten muscles/skin for a more youthful and relaxed appearance.

Make your workouts fun again and sample everything that’s out there. You might be missing out on your favorite exercise.

Are you moving enough?

I work all day, running around on errands. What are the simple ways to make sure I am moving enough for the day?

I am honored to have been invited along with other experts to answer this question at The Diabetes Council.

Are you looking for tips that fit your busy schedule? This article is specifically for you.

https://www.thediabetescouncil.com/experts-share-how-you-can-keep-moving-with-busy-schedule/

 

5 Unique Workouts to Try by Sarah-Beth

Hello dears!

This week Sarah-Beth is visiting us proposing 5 unique workouts! She is the awesome blogger behind The art of fit and nerd, and she shares the refreshing workouts she´s doing. Enjoy the reading and try one of these workouts!

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Need something to spice up your workout routine? Or just looking for a class that makes you excited to show up to? Me too! Nowadays, there is no shortage of options for getting fit and working out. From traditional to unconventional, I love finding new workouts and giving them a try. As a personal trainer, I love learning from practical experience and being as hands on as I can be. About a year ago, I decided to start writing about my experience about trying new workouts because I want to inspire others to find some sort of workout that they really love and wouldn’t dread going too. I hate hearing that someone doesn’t like being physically active, so I want to present as many options as possible to everyone so they can find their exercise sole mate! (Okay, maybe not sole mate, but at least something they find fun!)

After a year of trying different workouts, I’ve definitely found a few great ones! So thanks to Chape, I get to share my favourite with you all! So if you are looking for something new, novel, and unique, here are 5 different styles of workouts I highly recommend trying!

  1. Konga by The Jungle Body

This is one cardio session that feels more like a dance party than a workout. Playing remixes to all your favourite songs, Konga combines simple moves (typically 4 per song) into high-intensity dance sequences that get your heart pumping. And with classes running from 45-60 mins, you are sure to work up a sweat in one fun, supportive, cardio class.

  1. Parkour

Want to bounce off the wall? Or pretend you’re a ninja? Parkour could be your thing! It takes a little bit of fearlessness and a dash of trust, but it feels absolutely amazing when you nail a move! (Even the simple ones!) There is usually a steep learning curve with moves, and it does help to have strength, but a lot of it is practice and learning where your body is in space. From a personal note: be prepared for a few bumps, bruises and scrapes along the way.

  1. Yin Yoga

Looking for something a bit slower paced with a chance to really reconnect with your body? Yin Yoga is worth a try. Unlike the fast pace of Vinyasa, Yin puts you in a pose (many supported by props) and really lets you explore it deeper. Many poses are held for two plus minutes, giving you time to focus on stretching further or as my teacher said: “Get comfortable with being uncomfortable”. Be prepared to feel “worked” in a completely new way!

  1. EMS (Electro Muscular Stimulation)

Want to really work on that mind muscle connection? If you’ve ever had EMS on during rehab exercises, then you know just how much it helps to remind you exactly where each muscle you need to work is. Strapped into a full EMS suit, hitting all the major muscles groups, these quick 20-30 minute long workouts are the perfect solution to those that are time poor but want a solid workout or just those looking to understand muscle activation better. If you can get over the weird tingling feeling and focus on the workout, you’ll not only be sweating within minutes but burning heaps of calories in a very short amount of time. This is my favourite unique workout I’ve tried so far because it is so different from anything else and I really enjoyed how sore I felt post workout!

  1. Pole Dancing

For those that want to feel graceful as they are getting strong, then I highly recommend pole dancing. Not only is it tons of fun just to spin around on the poles, but it’s a great way to work your upper body and grip strength in a very functional way. (It’s up to you to hoist yourself onto that pole!) Most studios offer beginners courses that set up all the basics for you and allow you to build a solid foundation before you get to flipping around on the pole. So start there and build from it!

Nothing on the list strike your fancy? Try looking for free events on either your local area fitness page on Facebook, ask at your local lululemon athletica store (lululemon is known for hosting a lot of fitness events and not just yoga!), google gyms in your area and see if they offer a free/discounted first class/week, or check out wellness weeks at your local shopping center. All these are ways I find new classes to try while staying budget friendly!

Thank you so much Chape for letting me guest post!

If there is a unique workout I should try, leave it the comments down below!

Happy working out!

-SB

Bio: Sarah-Beth or SB is the personal trainer behind the blog The Art of Fit and Nerd. Originally from Canada, she is now based in Perth, Australia and loves living by the beach. She is constantly looking for unique workouts to try or gyms to go too. When not working out or training clients, she’s a bit of a nerd and can be found creating cosplays, gaming, or watching anime.

Home training is in by Tina Tazekand

Today, Tina is visiting us from the sunny California to talk about home training.

Home training is in! Are you with me?

With the busy hustle and bustle of daily life, it may be harder for most to find time to run to the gym before closing to workout. We also can’t forget the hassle of waiting in line for the machines to be free at the gym either.

Remember when home gyms just started to get popular? Well, the fitness world has returned home – your home!

Luckily with the help of technology including the Internet, computers, and cell phones, we can now workout in the comfort of our home. Yes, I’m talking about good old fashioned home training, but with a whole new tech twist!

There’s so much that online workout programs offer – streaming workout videos, nutrition meal plans, blogs, comfort, and convenience while you sweat bullets and stay motivated.

21 days ago, I started one of these online streaming workout programs and now I’m down 5 lbs. and feel amazing! The increase in energy is astounding, and I love waking up every morning to my daily workout which I stream on my laptop, phone, or AppleTV depending on where I am. If I get to the gym, I use the weights there to complete my workout with my phone. If I’m at home, I use my resistance bands and body weight workout videos on the AppleTV or my laptop.

The workouts are really challenging and the meals planned out for me are helpful and easy to cook. Easy in, easy out – the meals are made with simple and clean ingredients that I actually have in my fridge. I only have to go to the store for certain ingredients once in a while, otherwise, I have everything I need to do my meal planning for the week.

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I found that having my own blog through the workout website helped me document my fitness journey, inspire others, and motivate myself to keep going strong. This is a wonderful relatively new feature to the website that I love. It makes me feel like more of a community member amongst others working toward their fitness goals.

In addition, I was able to become a coach myself and lead a challenge group to keep others motivated and inspired to continue achieving their fitness goals. This is my most favorite part of the membership – it reminds me to hold myself accountable as I lead by example and encourage participation in the challenge group for those I lead to stay strong and motivate each other with their fitness goals, recording progress in weight loss and measurements, sharing their stories, recipes, routines, exercises, etc. All of the participants log on to an app on their phones to be a part of the group daily and take part in daily games to encourage healthy living.

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My plan also came with portion control containers that were shipped to me to help me eat the right amount of different food groups/categories. It helps me control what I’m putting into my body every day and has helped me get the most out of my workouts. If you just workout and overeat, you undo all the work you did in your exercise routine, so portion control is just as important as exercise, if not more.

There are several of these programs to choose from depending on your fitness level (beginner, intermediate, or advanced), goals, and preferences (what kind of music/exercise you like, etc.). There are also several websites where you can sign up for these various programs.

Personally, I chose Beachbody on Demand (BOD) because I was drawn to their success stories – I found them to be both motivating and inspiring.  I work late most nights and have to care for my dog in the morning, so I was looking for some way to fit my workouts into my busy schedule and BOD did just that.

They also led me to discover a delicious, vitamin-rich, dense nutrition shake (Shakeology) that keeps me full throughout my workout and well beyond. It prevents me from snacking and helps me lose weight.

I highly recommend these websites to everyone I know who is looking to get into shape – especially with graduations happening and summer being just around the corner. I’ve even gotten my cousin signed up and she absolutely loves it! She’s a wife and a mother of two kids who works full-time and couldn’t find time for the gym. So she canceled her membership and joined me on BOD to see what all the hype was. And that was that! She has managed to find a ten minute a day workout program that works for her!

And if we can do it, you can do it! You can achieve anything you set your mind to, and with today’s technology, you can have the body of your dreams without having to leave your front door.

Bio:  Tina is a coach at Beachbody and has just started out on her fitness journey. She has two blogs – one on WordPress and one on Beachbody. She lives and trains in Los Angeles, CA. Meet her and join her groups on Beachbody and Shakeology.

 

Evernote Walking Challenge

It´s no secret I love walking. Walking has several physical and mental benefits: reduces stress, controls blood sugar levels, boosts the immune system, burns fat and more.

You can lose body fat and get in shape through walking alone. Often, sedentary people choose intense workouts when they want to get in shape. Big mistake. It’s hard to stick to an intense routine if you’ve been out on the couch for a long time. You need a routine first. Intense routines come later.

Beach travel - woman walking on sand beach closeup

It´s no secret I love Evernote, the place to organize your work, declutter your life, and remember everything. As you know, Evernote has endless applications, and I use it to deliver personalized training and meal plans, all over the world,  and easily keep track of my clients´ daily progress.

I´m excited to announce my first fitness challenge on Evernote. This walking challenge will build discipline that will help you stay in shape for the rest of your life. Don’t wait until Monday or next month to start this challenge, start today!

First, you need an Evernote account to share your training notes with me and get advice. Download it here, and make sure to download it to all your devices. No worries, there is a free version of Evernote available. This challenge won´t cost you any money, but if you think Evernote is useful and want a paid version, you´re very welcome.

If you already are an Evernote user, let me know in the comment section.

No matter the activity tracker or app you use, you can save it (and much more) in Evernote with no effort. I´ll show you how to do it.

Once you get your account, I give you access to a notebook where you share your daily walks. I share mine, as well as advice on walking and Evernote. Private chat is available for your questions and concerns about training and how to use Evernote.

Also, an exclusive Facebook group with healthy recipes where you´ll meet more participants in a distended ambient. I think we have it all to reach your goals as you have fun.

This is “The Moment” when you chose a more healthy lifestyle. Download the app and let´s get started!

*This post may contain affiliate links from companies or products that I love. If you use this links to purchase a product, I may get a compensation.

Open invitation to all coaches/trainers

Dear fellow coach/trainer,

Would you like to get more followers and drive more traffic to your blog? Would you like exposure for your content? I have no advice to get more followers, traffic or exposure. But I do have an offer you shouldn´t refuse.

Back in the day, I started blogging as all of you, with no followers and thousands of questions. After two years of daily posting, I´m proud to say I have thousands of followers and a bunch of answers.

There are some well-known strategies to get your blog out there, like awards, tags, and so on. Between nominations and invitations, I realized guest post worked better for me. It´s logical, I got invited to write about fitness at any blog, some followers of this blogger like what they read and they decided to follow me as well.

I will be in debt forever with Kally, at Middleme for showing up in my email with a great idea, exercising at the workplace. Besides all the fun, the biggest advantage for guest authors are the free backlinks, traffic, and subscribers they receive.

In the other hand, I had the chance to be the host. Again, more followers and traffic. I dare to say it´s a win-win situation. That´s why I openly invite you, fellow trainer, to write a guest post for this blog.

I can offer you 2000 WP followers, almost 3000 followers on Twitter, and near 1000 on Facebook. But most important, a great and active community I love and care about. So, a positive and encouraging message towards a healthy living is required.

Please, email to info@chape.es if you´re interested.

Best,

Chape

 

Foam Roller: Neck Relief

At the base of the skull is a small group of muscles that serves to control and stabilize the head. These muscles can become overworked and chronically shortened. As these muscles adapt to the shortened position they can begin to impede blood flow to the brain and can be associated with tension headaches and chronic neck pain. Releasing these muscles can provide relief from chronic pain and headaches.

Main instructions on how to foam rolling, here.