How to Keep Your New Year Fitness Resolution

How to Keep Your New Year Fitness Resolution

How to Keep Your Fitness Resolution

As we begin the new year, we all look to make promises of what we will achieve. Everyone has their resolution, but one usually shared across the board is the desire to lose weight or get fit.

Keep your fitness resolution

Maybe you feel guilty after eating too much during the holidays, or perhaps you have noticed how tired you are after running around the store all day doing Christmas shopping.

Regardless, making a promise to better yourself is good, but many fail. How can you succeed? Here are a few ways to achieve success with your fitness resolution.

Focus on the Other Health Benefits Besides Weight Loss

One reason why many people fail to be fit is they don’t see results right away. Losing weight is something you don’t get instant gratification from; it takes a good while, with plenty of bumps on the road during your journey.

Instead, focus on the other health benefits. More energy, anti-aging properties, sharper mental health, better rest, and many other reasons to get fit besides losing weight. There isn’t anything wrong with shedding some pounds, but don’t let that be the only reason.

Change Up Your Diet

How to Keep Your New Year Fitness Resolution starting TodayYou can’t lose weight unless you eat better, too. Some people go extreme, such as going on a keto or vegan diet, but you don’t have to change it radically.

You can try fasting (read our DoFasting App Review), which may help you lose weight or control your portions. Some people eat less by eating more meals and opting for smaller meals and snacks instead of three giant ones.

There is no right diet. Instead, experiment with different diets and see which works best for you.

Get a Motivator

Talk to a life coach, counselor, or therapist. These professionals can explain why so many people fail to fulfill their resolutions and help you overcome those failures.

If you have doubts or concerns, a professional can help you turn them into something possible. Search for “therapist near me” and seek help.

Invest Some Money

Another reason people fail is that gym memberships are flexible. You can pay $15-$30 monthly for a membership and cancel anytime. If you decide to cancel, it’s not a big loss.

However, if you have some extra money, you should check for a gym that offers an annual contract for a higher fee. Once you spend the money, you have to get your money’s worth.

Don’t Go Too Hard

A common mistake people make when exercising is pushing themselves too hard. They try all the machines, lift weights bigger than their heads, and try to become as strong as possible. They feel awesome on the first day and think they can keep that energy going.

Then, the next day happens. The people who worked hard are now feeling it. This is known as DOMS or delayed onset muscle soreness. Newcomers to fitness will feel it if they work out too much, which can discourage them.

The secret is to ease into fitness. Realize that this is new for your body and can’t adjust overnight. Don’t do too much, and you can minimize the pain. Consume more protein as well.

Don’t Beat Yourself Up for Messing Up

Another reason people fail their fitness resolutions is one slip-up. Maybe they skipped a day at the gym or ate too much food. This leads to guilt.

But you’re only human, and you do make mistakes. Instead of upsetting yourself, realize that you don’t undo progress with one bad day. Learn how to avoid that mistake in the future, and you can bounce back from it.

Track Your Progress

Finally, download a fitness app like MyFitnessPal or something similar. This app allows you to set goals, count calories, and track progress.

This helps you get the motivation you need to succeed at your resolution.

Wrap-Up

Don’t make your resolution an empty promise. Make it a commitment to make this year yours.

Hot Yoga at Home: A Simple Guide

hot yoga at home

Hot Yoga in the Comfort of Your Home

The practice of yoga dates back well over 5,000 years… Many people use it as a form of meditation. Others, however, use yoga to unleash their body’s healing ability. It builds physical strength, harmony, and awareness in the mind and body. It’s also a very good way to relax and de-stress. Hot yoga is one of the most popular styles of yoga that has recently come to the forefront of fitness.

What exactly is hot yoga?

In the simplest of terms, hot yoga is performed in hot, humid conditions.

You might be thinking, “Wait… How can I do this at home if it needs hot and humid conditions? I can’t create an indoor climate.”

You can’t? We’ll see about that. Keep reading …

Yoga Basics

Hot Yoga at Home An Easy How-ToBefore learning hot yoga, it’s important to understand its foundation. Yoga is an ancient form of exercise and meditation. It is known to incorporate a series of movements (called poses) that increase difficulty throughout a session.

Yoga also incorporates some of the main principles of fitness, those being:

•Balance: Utilizing differing positions to activate stabilizer muscles, you will learn to maintain balance for an extended period.

•Breathing: You will discover proper breathing techniques to relax the mind and hone physical skills.

•Flexibility: Throughout changing and maintaining poses during a session, you will stretch most muscle groups and increase flexibility.

•Strength: By using different muscle groups to lift, balance, stretch, and maintain poses, yoga offers a slow and controlled way of using your own body as a form of resistance training.

It is also important to get rid of muscle soreness after a yoga session. You can easily do that with a portable light therapy device.

Hot Yoga 101

As previously mentioned, hot yoga is yoga with heat. But how hot? Hot yoga features a specific set of 26 poses, and it is performed in temperatures that are usually kept at around 105 degrees Fahrenheit.

Bikram Choudhury, the founder of hot yoga, has said that he designed this style in order to mimic the hot climate of yoga’s place of origin in India.

The benefits of hot yoga differ from traditional versions of yoga because of the element of increased temperatures. These benefits include:

  • Cardio: The cardio aspect can be comparable to running for an extended period of time. Due to the increased temperature and constant pace, you can burn more than 1,000 calories in 90 minutes.
  • Improved Posture: The stretches you do during your hot yoga workout enable you to correct your posture. This is beneficial, especially for those who spend long hours in a sedentary position.
  • Deeper Breathing: While breathing is essential to all yoga styles, hot yoga makes deep, slow breathing absolutely vital due to the increased humidity.
  • Spine Protection: The spinal disks of the body need movement, as this is the only way to absorb nutrients. Hot yoga gives you a good stretch, protecting your spine from nutrient deficiency.
  • Detox: By causing the body to sweat more profusely, hot yoga is known to be an excellent way to rid the body of unhealthy toxins.
  • Increased Blood Flow: Yoga is a very good way to get the blood flowing through your whole body. The exercises that you do with your hands and feet can improve overall circulation. More importantly, this improves the flow and distribution of oxygen throughout the body.
  • Increased Flexibility: Higher temperatures allow the body to naturally and safely become more limber by slowly stretching muscles and tendons during poses.
  • Muscle Strength: Strong muscles are needed for the body to protect it from physical conditions like arthritis and back pain.

Hot yoga is typically performed in a licensed studio with the necessary features in a safe and spacious setting. Fear not if you do not have the time or money to seek out or travel to a studio.

Instead, you can use our guided approach to creating a hot yoga space in the comfort of your own home.

Put Your Own Sizzling Space Together

It isn’t easy to find a room in a normal home that suits being upwards of 100 degrees Fahrenheit for an extended period, but setting up your DIY hot yoga studio is quite doable.

Start by picking a room that best suits high temperatures. A bathroom is ideal if there is enough space to perform a session.

First, turn the shower nozzle to “hot” and run the steaming hot water with the door closed to increase the room’s temperature. If that doesn’t completely do the trick, you can use certain bathroom-friendly space heaters. Together, the combination should safely get the room to the right temperature and humidity.

Please note: A space heater should never be left unattended, and you should never mix water with electricity. Be sure to keep the space heater in a dry room area. Also, use extra precaution when shutting off the hot water in the shower so as not to burn yourself.

Here’s a bonus tip: If you also intend to do hot yoga to de-stress, relax, or meditate, it helps to surround your hot yoga space at home with healing stones and crystals. One of the best that you can use is rose quartz. Why so? Check out this article on rose quartz meaning.

Introducing Yourself to the Workout

Now that you have the space, you need the know-how.

During an at-home hot yoga session, a few resources can be utilized to learn the practice’s 26-pose routine. The easiest resource would be books, such as Bikram’s Beginning Yoga Class. You can also get movies for beginners or watch online tutorials on sites like YouTube.

Remember that excessive sweating and dehydration can occur during the workout without proper precautions. It is crucial to maintain hydration throughout the process. Slow and patient movements will also help curb excessive sweating.

Tips and Tricks for Hot Yoga

To optimize your workout at home, utilize these tips:

  • Do not eat two to three hours before beginning the session. However, ensure you’ve had a good meal so your body can withstand the hot yoga session.
  • Drink water before, during, and after the session to give your body time to absorb the hydration.
  • Use a mirror during the session to ensure proper form.
  • Wear loose or flexible clothing like harem pants that do not limit movement.
  • Have two towels beside you, as you’ll be sweating excessively; even your mat won’t be enough.
  • Supplement your water with electrolytes, such as potassium and sodium, as you lose so much of these when you sweat.

Choosing breathable, moisture-friendly clothing can also enhance comfort during hot yoga sessions. Because the heat and humidity can increase sweating, many people prefer soft, natural fabrics that minimize irritation. Underlayers made from materials like organic cotton, such as Q for Quinn 100% cotton underwear, along with lightweight yoga socks or headbands can help manage moisture and prevent chafing during prolonged poses. Simple accessories like sweat-absorbing wristbands or microfiber towels can also make the practice feel more comfortable and focused in a heated environment.

Wrap-Up

Of course, the most important tip is knowing your own body. While millions of people worldwide enjoy the many benefits of hot yoga, it is not for everyone.

Be sure to understand your body’s limits and not push yourself too much to ensure a beneficial experience.

However, it’s worth giving it a try first for you to really determine whether or not it’s the right one for you. If you’ve long been looking for that exercise routine that can help you de-stress and relax both your mind and body, yoga is a great option.

Moreover, you can recreate a space for it right in the comfort of your home.

Nagano Tonic Review: A Deep Dive Into Pricing, Ingredients & Results

Nagano Tonic Review A Deep Dive Into Pricing, Ingredients & Results Featured

DIY Active As seen In About Us

Struggling with stubborn weight loss is a common challenge for millions of adults, with over 70% of the population in the United States alone classified as overweight or obese. Backed by a 180-day guarantee for those seeking natural and sustainable solutions, supplements like Nagano Tonic promise support for metabolism, energy, and digestion.

In this Nagano Tonic review, we’ll examine pricing, ingredients, benefits, and user experiences to determine if it’s a worthwhile addition to your wellness routine.

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    • What is Nagano Tonic?

    Nagano Tonic is a powdered nutritional supplement that supports metabolism, weight management, and overall energy levels. It is manufactured in an FDA-registered facility in the United States and boasts a blend of natural ingredients inspired by traditional Japanese health principles.

    Nagano Tonic Review A Deep Dive Into Pricing, Ingredients & Results Testimonials Shop Now

    Key Features:

    • The powdered formula for easy mixing and absorption.
    • Natural ingredient blend including probiotics, adaptogens, and antioxidants.
    • GMP-certified manufacturing ensures high-quality production.
    • Made in the USA for quality assurance.

    Nagano Tonic’s formula targets key health areas influencing weight management, such as metabolism, digestion, and energy production.

    Core Benefits

    Nagano Tonic offers various benefits to support overall health and wellness. For example, one user shared their experience of improved energy levels within a week of consistent use, stating that they felt more alert and less reliant on their usual morning coffee.

    Another user highlighted better digestion and reduced bloating after incorporating Nagano Tonic into their routine, attributing it to the supplement’s probiotics and prebiotic fibers. Let’s dive into its claimed core advantages:

    1. Metabolic Support

    • Enhanced natural metabolic processes: Nagano Tonic includes green tea extract and EGCG, known for their metabolism-boosting properties. These compounds may help the body burn calories more efficiently.
    • Supports energy production: Ingredients like ginseng and ashwagandha enhance energy levels, reduce fatigue, and promote an active lifestyle.

    2. Digestive Health

    • Probiotics and digestive enzymes: Nagano Tonic’s formulation includes beneficial bacteria that support gut health and improve digestion.
    • Inulin as a prebiotic: This fiber nourishes gut bacteria, promoting a healthy microbiome and aiding in nutrient absorption.

    3. Energy Enhancement

    • Natural caffeine sources: Green tea and adaptogenic herbs provide sustained energy without the jitters associated with synthetic stimulants.
    • Stress management: Ashwagandha helps regulate stress-related cortisol levels, which can influence weight and energy balance.

    Nagano Tonic’s multi-faceted approach promises to ensure comprehensive support for individuals looking to improve their health naturally.

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    • Ingredient Analysis

    A closer look at Nagano Tonic’s ingredients reveals why it is becoming popular as a natural weight management supplement.

    Nagano Tonic Review A Deep Dive Into Pricing, Ingredients & Results Ingredients

    Primary Components:

    1. Green Tea Extract (EGCG):
      • Boosts metabolism and supports fat oxidation.
      • It contains antioxidants that combat free radicals and promote overall health.
    2. Panax Ginseng:
      • Adaptogen that enhances energy and reduces stress.
      • It may improve cognitive function and mood.
    3. Probiotics:
      • Support gut health by balancing beneficial bacteria.
      • Aid digestion and reduce bloating.
    4. Inulin:
      • A prebiotic fiber that nourishes probiotics.
      • Promotes a healthy digestive system.
    5. Ashwagandha:
      • It helps manage stress-related eating by lowering cortisol levels.
      • Improves energy and resilience to stress.

    Each ingredient in Nagano Tonic is carefully selected to support weight management and overall wellness through a natural and science-backed approach.

    Pricing Structure

    Nagano Tonic has multiple purchasing options to suit different needs and budgets. Here’s the breakdown:

    • Single Bottle: $69 (1-month supply)
    • Three Bottles: $59 per bottle (3-month supply)
    • Six Bottles: $49 per bottle (6-month supply)

    Nagano Tonic Review A Deep Dive Into Pricing, Ingredients & Results Pricing

    Additional Benefits:

    • Free shipping on three- and six-bottle packages.
    • 180-day money-back guarantee for risk-free purchases.
    • Bonus digital materials included with multi-bottle orders:
      • Anti-Aging Blueprint.
      • Energy-Boosting Smoothie Recipes.
      • Sleep Guide for improved rest.

    These pricing tiers make it easier for long-term users to save while receiving additional resources to complement their health journey.

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    • Pros and Cons

    Before deciding if Nagano Tonic is right for you, consider the following advantages and limitations:

    Nagano Tonic Review A Deep Dive Into Pricing, Ingredients & ResultsAdvantages:

    • Made from natural ingredients with no artificial additives.
    • Produced in an FDA-registered facility adhering to GMP standards.
    • It is backed by a 180-day satisfaction guarantee for peace of mind.
    • Free shipping on larger orders reduces overall costs.
    • Reports of improved metabolism, digestion, and energy.

    Limitations:

    • Only available online through the official website, limiting accessibility.
    • Premium pricing compared to some competitors.
    • Results vary based on individual health and consistency.
    • Requires long-term use for noticeable benefits.

    Despite these limitations, Nagano Tonic’s benefits and risk-free guarantee make it a compelling choice for those seeking natural weight management solutions.

    User Experience & Safety

    Usage Instructions:

    • Mix one scoop of Nagano Tonic with water daily.
    • For best results, take it in the morning to kickstart your metabolism.
    • Consistency is key to achieving optimal benefits over time.

    Safety Considerations:

    • Nagano Tonic uses natural ingredients with a good safety profile.
    • Manufactured in a GMP-certified facility to ensure product quality and safety.
    • Always consult your healthcare provider before starting any new supplement, especially if you’re pregnant, nursing, or have underlying health conditions.

    Who Should Consider Nagano Tonic?

    Nagano Tonic may be an ideal choice for:

    • Adults looking for a natural solution to support weight management. For instance, a customer reported shedding 10 pounds over three months, attributing the success to improved metabolism and reduced cravings.
    • Individuals who want to boost metabolism and energy levels.
    • Those interested in supporting digestive health through probiotics and prebiotics. One user shared how their bloating significantly decreased within weeks of use.
    • People seeking an energy boost without the negative effects of synthetic stimulants.
    • Adults looking for a natural solution to support weight management.
    • Individuals who want to boost metabolism and energy levels.
    • Those interested in supporting digestive health through probiotics and prebiotics.
    • People seeking an energy boost without the negative effects of synthetic stimulants.

    If these goals align with your health objectives, Nagano Tonic could benefit your wellness routine.

    Additional Features

    Nagano Tonic offers more than just a weight management supplement. Additional perks include:

    Bonus Materials:

    • Anti-Aging Blueprint: Tips to promote longevity and maintain youthful vitality.
    • Sleep Guide: Strategies for better rest and recovery.
    • Energy-Boosting Smoothie Recipes: Delicious and nutritious ways to enhance energy levels.

    Nagano Tonic Review A Deep Dive Into Pricing, Ingredients & Results Testimonials

    Quality Assurance:

    • Manufactured in an FDA-registered facility under strict quality controls.
    • Third-party testing to ensure purity and potency.
    • Adheres to GMP-certified standards for consistency and safety.

    These additional features make Nagano Tonic a holistic product that supports overall health beyond weight management.

    Wrap-Up

    Nagano Tonic is a promising supplement for those seeking a natural approach to weight management and improved energy levels. While the pricing may be higher than some alternatives, including natural ingredients, quality manufacturing standards, and a money-back guarantee potentially justify the investment.

    For individuals committed to a healthier lifestyle and willing to use the product consistently, Nagano Tonic provides a comprehensive solution that addresses metabolism, digestion, and energy in one formula.

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    • Important Disclaimer

    This review is for informational purposes only and highlights the potential benefits and safety of Nagano Tonic for most users. While the product has a solid safety profile, always consult a healthcare provider to ensure it aligns with your health needs. The statements regarding this product have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary between individuals. Always consult with a qualified healthcare provider before starting any supplement regimen, especially if you have underlying health conditions or are taking medications.

    Why Diets Fail: The Biggest Reasons

    why diets fail

    Why do Diets fail?

    Dieting and weight loss can be confusing and hard to figure out… Not to mention, disheartening! The nutritionist behind one of the fastest-growing weight loss programs in the world – Brian Flatt and The 2 Week Diet – breaks down why almost all diets fail. His exclusive advice can help you achieve the results you deserve!

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    Improve Your Strength With These Kettlebell Exercises

    kettlebell exercises

    Top Kettlebell Workout

    The human body requires an adequate supply of nutrients, combined with sufficient amounts of physical activity on a regular basis to function properly. When these two basic needs aren’t met, then a person may be at risk of developing certain diseases and may live a shorter life.

    Continue

    After 40: How to Keep Your Brain Healthy in 10 Ways

    how to keep your brain healthy

    Brain Health After 40

    Our brain health is a vital part of our lives, and we should do our best to keep it healthy. Unfortunately, taking constant care of the brain isn’t easy in today’s world simply because there isn’t enough time. Get the brain health tips you need!

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    Simple Body Sculpting Home Workout

    body sculpting home workout

    The Body Sculpting Home Workout

    Legs, arms, core…etc. simple home workouts that hit the entire body is what living an active lifestyle is all about. Check out this body sculpting home workout that you can do anywhere!

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    Kettlebell Workouts for Beginners

    Kettlebell Workouts for Beginners Series

    Here are Your Kettlebell Workouts

    Not long ago, kettlebells were practically unknown, and nobody knew how to train with them. These days, you can find kettlebells at almost any gym in the world, and they have become an incredibly popular tool for fitness. One could argue people still don’t know how to train with kettlebells, though, which is why this series of articles exists: to eliminate the mystery around how to safely and effectively start training with kettlebells.

    Kettlebell workouts

    The kettlebell may seem intimidating at first glance, especially for the beginner or novice.

    After all, a kettlebell is a cannonball welded onto a thick handle that you swing around your body in a ballistic manner. It’s natural to have a bit of fear!

    Learning how to use a kettlebell isn’t necessarily easy, but it’s worth the time investment to reap the fat-burning and muscle-building benefits of lifting kettlebells.

    Kettlebell training specifically targets the areas where most people lack strength and flexibility due to spending so much time sitting at a desk: glutes, hamstrings, upper back, and core.

    While most often used for ballistic movements like swings, cleans, and snatches, kettlebells can also be used for all the standard exercises typically performed with a dumbbell. The versatility and applicability of kettlebell training make them the perfect tool for both at-home fitness and group classes at a gym.

    Little space is needed, and an effective workout can take as little as 20 minutes and require just one or two kettlebells.

    Kettlebell Workouts for Beginners

    In this Kettlebell Workouts for Beginners, we will perform a full-body workout focusing on seven major compound movement patterns.

    This workout is designed to develop a solid foundation of strength, increase muscle definition, and improve endurance in all major muscle groups.

    The workout requires only one kettlebell. We recommend that women start with a 6-8 kg (13-18 lbs) kettlebell and that men start with a 10-12 kg (22-26 lbs) kettlebell.

    The workout can be performed in two different ways:

    1. Consecutive Sets – Perform three sets of 8-12 reps per exercise with 30-45 seconds of rest between sets.
    2. Circuit – Perform each exercise for 60 seconds back-to-back, then rest for 60 seconds. Complete 3-4 circuits.

    Straight Arm Crunch

    Primary Muscles Targeted: rectus abdominis, internal and external obliques, and hip flexors

    1. Lie on your back with your feet flat and knees bent, holding onto either side of the kettlebell handle (weighted side of the kettlebell up toward the ceiling).
    2. Engage your core by peeling the shoulder blades, the upper back up off the floor a few inches, and pressing the kettlebell toward the ceiling. Keep your neck neutral (avoid excessively pulling your chin into the chest).
    3. Slowly lower the shoulder blades back down to the floor, vertebrae by vertebrae. Keep your arms straight throughout the exercise.

    Goblet Squat

    Kettlebell Workouts for Beginners Goblet Squat

    Primary Muscles Targeted: quadriceps, gluteal muscles, and hamstrings

    1. Stand upright with your feet about hip-width apart. Hold the sides of the kettlebell handle in both hands at chest height while keeping your elbows tucked in.
    2. Squat down, bending at the hips and knees while maintaining an upright, neutral spine.
    3. Lower down until your thighs are parallel or slightly below parallel with the floor, and your elbows tap the inside of your knees.
    4. Push through your heels and return to the upright position, finishing with fully extended hips by contracting the glutes.

    Lying Chest Press

    Primary Muscles Targeted: pectoralis major, deltoids, and triceps

    1. Lie on your back, your feet flat on the ground, and your knees bent. Bring the kettlebells into position on either side of your body, hands fully inserted through the handles and elbows tight to the body.
    2. Press the kettlebells up and over the chest, locking out the elbows. Lower the kettlebell back down until the elbows touch the floor. Keep the lower back flat throughout the movement.

    Single Arm Bent Row

    Kettlebell Workouts for Beginners Single Arm Bent Row

    Primary Muscles Targeted: latissimus dorsi, rear deltoids, trapezius, rhomboids, erector spinae

    1. With your feet in a staggered stance, hinge at the hips and place the kettlebell on the floor on the side opposite to your front foot, holding the handle with the opposite side hand. Maintain a neutral (flat) spine position throughout the movement.
    2. Lift the kettlebell by drawing your elbow toward your belly button and squeezing your shoulder blades together. Instead of pulling your elbow up as high as possible, focus on creating tension through the lats and upper back by pulling your shoulder blade down and back. If the goal targets your back muscles, the elbow should just come to the side of the ribs or slightly above.
    3. Lower the kettlebell back to the floor and release the shoulder blade before reengaging it for the next repetition.
    4. Repeat the movement on the other side.

    Stiff Leg Deadlift

    Primary Muscles Targeted: hamstrings, gluteus maximus, and erector spinae

    1. Start with your feet about hip-width apart, and the kettlebell is between the feet. Hinge at the hips with a slight knee bend and grab the kettlebell handle with both hands. The shoulders should be over the toes. The spine should be neutral, shoulders at or above hip level, and upper back muscles engaged.
    2. Drive through the floor and extend the hips into standing, contracting the glutes to complete the movement.
    3. In subsequent repetitions, only go down as far as you can while maintaining a neutral spine with a slight knee bend. If you cannot maintain a neutral spine bringing the kettlebell down to the floor, use a box or elevated platform to bring the floor to you.

    Single Arm Overhead Press

    Kettlebell Workouts for Beginners single arm kettlebell overhead press

    Primary Muscles Targeted: deltoids, latissimus dorsi, trapezius, and triceps

    1. Start with the kettlebell in rack position: your hand is fully inserted through the bell handle so the handle lies diagonally across your palm, and the kettlebell is resting in the V of your shoulder, elbow, and hand.
    2. Activate your lats by depressing and retracting your shoulder, then press the kettlebell overhead, extending your arm fully and locking your elbow in the top position. Make sure to squeeze your glutes and brace your core throughout the press.
    3. Lower the kettlebell back to the start position, depressing the shoulder to keep the lats active (this will set you up for a strong rep).
    4. Repeat the movement on the other side.

    Offset Farmer Carry

    Primary Muscles Targeted: Full-body

    1. To come to a standing position, perform a single-arm deadlift with a neutral spine, holding the kettlebell by the handle in one hand to the side of your body.
    2. Walk at a controlled speed, maintaining an upright neutral spine with core engaged and shoulder blades pinched together.
    3. Switch the kettlebell to the other side and repeat.
    4. Carry the kettlebell for about 30 seconds – 1 minute per arm.

    Wrap-Up

    As you build strength and endurance, you will be able to increase weight and reps.

    You should always ensure that you execute all kettlebell movements properly to avoid injury (consult your physician before beginning any exercise program).

    5 Ways To Stay Fit During The Holidays

    Stay Fit During the Holidays Featured 3

    How to Stay Fit During the Holidays

    The holidays are here! Time for friends, family, and food. Is there a way to keep your physique this season? Who wants to hit the gym constantly over the holidays? Not me! This expert drops by to give us some simple tips that you can use this year to stay fit during the holidays!

    Want to stay fit during the holidays?

    The Holiday season is here, and with it comes the season to be happy, thankful, and, most of all, stuffed! Speaking of stuff, some fitness enthusiasts actually don’t like the season as it often derails them from their current training routine.

    Depending on where you are, the gyms might be closed due to heavy snowfall, the weather might be too bad for your usual run, or sometimes the food you’re “scheduled” to eat is no longer available.

    What’s worse is the sudden influx of parties, and late-night eating and drinking could spell disaster for your fitness goals!

    Don’t panic! Here are 5 effective ways to stay fit and strong during the holidays!

    1. Revise your schedule

    Everything starts with a plan, as not planning is planning to fail. Get your notebook and list all your holiday activities, arranging them so that you can squeeze in an hour or two for your fitness routine.

    It could be as simple as doing a 20-minute HIIT workout in between shopping for gifts and decorating the house or hitting the gym right after office hours and just before a really late Christmas buffet.

    Stay Fit During the HolidaysWhen you plan it out, stick to your schedule as much as possible. If one particular day is too tight, make it your official recovery day.

    Recovery days aren’t exactly “cheat” since muscles also need to rest.

    2. Start the day earlier

    Most people prefer to work out in the afternoon or after office hours, but this could be devastating during the Holiday season, as sometimes gyms close earlier or your buddies want to go out somewhere and have a few drinks.

    Whether you like it or not, you’ll have to change your workout time for a few weeks, and sometimes, it means getting up earlier than usual.

    Yes, it’s hard to accept that despite the cold weather and the stronger bond between you and your bed during this time, you must exert an extra ounce of willpower to get your workout done and over with as soon as possible.

    Ending your workouts earlier in the day will allow you to spend the rest of the day doing something else.

    3. Skip the iron

    If you want to stay fit during the holidays, the gyms we go to often require a few minutes of driving. If you live in a place with plenty of snow this season, then expect heavier and slower traffic than usual.

    If you get stuck behind the wheel instead of the squat rack, then you have really accepted the fact that you’ll have to spot your gym buddies some other time.

    Don’t worry about not getting a decent workout since you can definitely take advantage of learning bodyweight exercises right inside your home.

    There are plenty of bodyweight exercises available, such as push-ups, squats, and burpees. Not to mention their multiple variations, which can sometimes make the exercise require more effort than simply lifting heavy stuff.

    4. Train with volume

    In conjunction with tip no. 3. You should get your workout fixed with plenty of volume. This is especially useful if you’re often the type of lifter who just goes for 3 reps per set due to the weight of the barbell or because of a program you’re following.

    You can try to offset the lack of weight on your shoulders by simply training enough to ensure your body misses the single-digit reps it’s usually fond of.

    Volume training also allows your body to build up endurance and overall stamina, which is crucial when competing in games requiring tons of energy and twice as much lung power.

    Crossfit games and the Tough Mudder easily come to mind, but volume training can also help you go the extra mile with your runs or get one more rep in before the failure.

    5. Indulge in discipline

    Stay Fit During the HolidaysWe can’t avoid eating the food we want to avoid at all times, and this fact cannot cause us to be more stressed during the holiday season. Our personal trainers cringe at cupcakes, peppermint candies, cookies, milk, chocolate, ham, and many other foods.

    While this is the season to “let go,” it’s always better to exercise some restraint.

    While you can always just pop in a few diet pills for weight loss, it would be a lot smarter (and cheaper) to keep the following set of rules in mind:

    • Have a little bit of everything but only a little: Feel free to take a bite out of everything just to taste it. This will also prevent you from being tempted to gorge on food uncontrollably.
    • Put as much as only one plate can hold: Limit yourself to a single plate and fill it up reasonably so you won’t return for seconds.
    • Don’t eat foods available throughout the year: Go for the food that rarely shows itself. Skip brownies, cookies, and candy bars.
    • Prioritize vegetables and lean meat: It’s important to fill yourself up with proper nutrition before you eat buffers or empty calories.
    • Skip the soda, go for water, or a bit of red wine instead: Soda has sugar and extra sugar in your diet isn’t worth the extra hour at the gym. Red wine is healthy, but just don’t go overboard. When in doubt, water is your friend.
    • Remove yourself from the table as soon as you’re done: Avoiding the sight of food is the best way to prevent overeating.
    • Talk to people: The longer it takes for you to eat, the less likely you will eat too much, and what better way to kill time than to actually socialize? Talk to the friend you haven’t seen in months or catch up on what the squad’s been up to while you were busy with work.

    Wrap-Up

    The Holiday season is a season of happiness and thanksgiving, so do yourself a favor and make sure your body will be happy and thank you once the season ends!

    Stay fit during the holidays, and Happy Holidays, everyone!

    Jamie King: Glider Workout

    glider workout

    A Glider Workout for a Healthier You

    Need a seriously badass workout? Grab a glider or a hand towel and give this workout a try. Trust me, using the glider/towel will make you concentrate on your core stability and really helps to effectively utilize and work your muscles!

    This expert total body workout will help you get awesome results at home or wherever you want to workout!

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