Monthly Archives: April 2018

Build Your Home Fitness Center

Many folks feel like they must sign up at their local fitness center to maximize their workout sessions. One of the main reasons for this feeling is that people do not realize they can piece together a very effective home gym and only spend a fraction of the money doing so. This article provides several suggestions for exercise equipment that can easily be integrated to create an excellent home gym.

Dumb bells, Elliptical Trainers, and exercise balls as well as other home gym machines are sold online. You can visit the Internet to find a wide variety of discount home gyms. Using fitness and exercise balls, you can stay fit and healthy. The exercise balls offer you a way to enjoy exercise during each workout. Fitness or exercise balls come in a variety of colors and size.

If you are thinking about buying one of the exercise balls, it is important to choose the right size for your weight and height. Discount fitness machines, such as the Elliptical trainers offer you a great way to start a low-impact cardio workout. Elliptical trainers include the Fitnex light commercial Elliptical machines and the Endurance 7 HRC Premium models. You can view images online, and compare the machine with other home gym machines.

Build a weight collection by adding dumbbells, plates and bars to your home gym collection. You can incorporate a multitude of exercises using dumbbells, plates and bars into your exercise. They make great items to add to your home gym collection while only taking up limited space. Online you will find a variety of dumbbells including the Neo-Hex Neoprene Fit bells, sold steel dumbbells, the 2-pound vinyl set, and York rubber hex dumbbells.

Ab-equipment sold at discount stores online includes the Corfit abs trainer, AB crunch harness adjustable sit up board, and best fitness Ab board. You can choose from a range of AB equipment online to add to your gym.

The BF-48 Valor Olympic bench will make a great fitness piece to add to your home machines. There is something for everyone sold online including treadmills, spinners, AB balls, steppers and stair climbers, recumbent bikes, rowing machines, exercise bikes, Elliptical trainers, and more.

If you intend to do aerobics at home, take time to check out the exercise mats. Exercise mats are believed to be one of the most valuable assets to add to your home gym. Trainers that incorporate Hatha Yoga into their workout scheme will need an exercise mat. Sticky mats are one of the many exercise mats to consider. Airex, Yoga mats, TKO Yoga sticky mats, and other styles are sold online.

The bottom line is that there are a multitude of various home gym accessories one can acquire to build a complete home fitness center right in their garage or basement. While the various pieces may cost a little bit of money to acquire, in the long run you will save money over a traditional gym membership.

Discover This Online Gem For Quality Weight Loss Workouts

We all know how challenging it can be to get to the gym regularly – actually if you have an empowering view of your future self, then going to the gym regularly is a piece of cake just like the rest of your weight loss journey. But, for those of you who have still not discovered how to get an empowerment photo, let me provide you with an online gem that I recently discovered that will excite anyone to get out there and get moving on their workout.

Marina Online is actually Marina Kamen and you are going to like her offering. She’s a New York mother of 3 who has lost over 100 pounds and has an amazing personal story that you can check out online. She’s widely celebrated for her own successful weight loss journey and also for her online marketplace. She was the winner of the first People’s Choice Award in Podcasting for Musical Health & Fitness and once you look up her site, you’ll know why.

Marina is a singer/songwriter in NYC who has lost 100 pounds while writing and developing online musical programming for the exercise and fitness. MARINA started dance at age 4 in New York City, added violin and piano at age 7, and then, by the age of 11, went on to study opera and violin at the prestigious Manhattan School of Music. In1980, MARINA pioneered and spear headed the aerobic exercise industry as one of the original instructors at Body Design By Gilda NYC.

Marina Online offers Audio Workout Programs, Workout & Fitness Music and other goodies such as videos and books. If you like working out to music and getting the motivation from a quality workout routine but are sick of using standard pop music or the militant tone of the spin instructor, you are going to find her catalog refreshing. You’ll be jamming along working out all while thinking you are in a super cool night club dancing the night away. And studies show, that as you crank up the volume you work harder and get more results. So crank it up and let Marina Online show you the audio choices you’ll be sure to enjoy.

You will also appreciate how easy it is to shop and download your selections – and that is from a neatly categorized selection of over 1,200 products. They been at this a long time and the intuitive nature of the site is evidence of their years of developing a quality shopping experience. So if you are a mom like Marina and want to shed some pounds and be more excited about getting to the gym, then you’ll want to discover what I did.

Kevin Graham serves as the Managing Director at Empower Me Photo. Empower Me Photo provides tools to help those seeking to stay on their diet or exercise program over the long run – by showing how you are going to look AFTER you lose the weight.

Fitness For Golf

You probably already know that to make a full and complete backswing you need to be flexible. I have played with college golfers recently and I noticed one thing in particular that helped them to drive the ball way down the fairway past me and everyone else. These young guys were very flexible and able to take the club back with a long and flowing backswing. Watching them made me wish for the return of my youth.

If you, like me, are still trying to get to where you can complete the backswing smoothly and comfortably with ease then you should consider a golf specific stretching and flexibility program.

As the golf fitness industry continues to grow more and more “experts” have come on the scene touting their version of a golf workout, fitness or stretching program. As with all purchases you should be cautious and make an educated decision about which program would be best for you.

With all the new voices in the mix, the golf stretching discussion has evolved into two different approaches to the subject. The choice you make is vital to your success.

Simply put the two types are “Dynamic Golf Flexibility and Stretching” or “Static Golf Stretching and Flexibility“. Knowing the difference is the secret to choosing the correct type of program.

Let’s discuss Dynamic Golf Stretching and Flexibility Exercises.

In order to achieve that smooth, full, complete and tension free backswing you will need to incorporate dynamic golf stretching and flexibility exercises in to your golf training program. The term dynamic refers to the motion of your body. In this case it the continuous motion of the exercises.

You see the golf swing is dynamic, a continuous, coordinate movement of the body. It only makes sense that an exercise program designed to improve your golf swing would be dynamic in nature as well.

You may be thinking that stretching exercises follow the pattern of “make this move, hold for awhile, repeat 5 times, move on to the next”. Those would be static exercises rather than dynamic and by now you understand that static exercises won’t improve your golf swing flexibility.

What you want are dynamic golf flexibility exercises like a lunge with a shoulder turn. This involves the entire body, both upper and lower body, in a coordinated move just like your golf swing.

That is just one of many simple yet very effective golf flexibility and golf stretching exercises you can use to develop a better golf swing. A swing more like those young college golfers we talked about earlier. You will add power and distance unlike anything you have ever known to your golf swing. Your foursome won’t know what hit them, unless you tell them.

If you are as hungry as a bear for more distance with every club then please consider improving your flexibility through a dynamic golf stretching and flexibility program as the best way to satisfy that hunger.

Minutes of Magic

I just finished reading “7 Minutes of Magic” by Lee Holden a few days ago and it has prompted me to do a couple of things. That is a mark of a very good book, it prompts you to take action. First, I have tried the routines Holden outlines in this book, and I do agree with another review of this book that it does take longer than 7 minutes to do the routines when you are first learning them. However, that is okay, I am used to spending longer than 7 minutes each morning. I really like the routines, and I feel that by themselves for most people they will be very beneficial.

However, for me, I am incorporating Holden’s flows from this book with the morning exercises I already do that are based on teachings of Dan Millman, Pavel Tsatsouline, and other martial art/qi gong instructors I have had. Holden’s workouts fit very well with the kinds of exercise flows I’ve already been doing. (In fact, some of the same things he teaches have been in my routines) So, for me it has been invigorating to try different routines and to incorporate them into what I’ve been doing. My goal for the morning exercises is to loosen up my joints, warm up my core, especially lower back, and to energize myself for the day ahead. This is just what Holden’s routines do! I really like how Holden incorporates Qi gong, Tai Chi, Yoga and Western exercises into his routines, since that is how I approach things as well.

Normally my evening or after work routines incorporate aerobic exercise, weight lifting, martial art practice and a variety of other exercises. I will often do a little stretching late in the evening and a breathing or meditation session. I’ve been incorporating Holden’s PM routine into my training and enjoy it as a nice way to calm down late in the evening before retiring for the night. I’ve also looked at Holden’s other products and intend to learn more from him in the future, so yes this is a book I recommend.

The book starts out with a little about Holden’s training. I enjoyed this short chapter. As someone who has also lived in Asia to further my training, I found his story very interesting. I also liked the second chapter on East Meets West: Your Body, Mind and Spirit. It corresponded well with my own philosophies and I liked how Holden put it simply and to the point.

The next part of the book teaches the flows, or exercise series. There are several flows for the morning. Core Flow, Upper Body Flow, Lower Body Flow, Full Body Flow, Energy Flow, Breath Flow, and Mind Flow. Then the PM flows: Spinal Flow, Upper Back and Neck Flow, Lower Back Flow, Downward Flow, Seated Flow, Lying Flow, and the Joy and Gratitude Flow.

I really feel that incorporating these flows, or even modifying them if need be, will help a person have increased health, energy, and fitness. With this comes reduced stress levels and the avoidance of the illnesses that come with increased stress and inactivity of the body.

Part three of the book focuses on Living with More Vitality, and in this part Holden gives some good advice for living a more healthy lifestyle. He discusses exercise, especially walking. He has a short chapter on breathing. Chapter 7 is a short chapter on eating, not what to eat, but how to eat, especially chewing food more and eating less to lose weight and live longer. He also includes a quick chapter on drinking water. He finishes with chapters on meditation and sleep, and then throws in a bonus 7 minute routine for health and vitality.

All of the chapters are short, direct and easy to read. They do not include in depth information on the topics, but give enough to get most people started along a healthy way of living. For some, this book will act as a catalyst to send readers to further study the topics here, through more of Holden’s works or those of others on the same or similar topics.

This is a great start for many people, and following the routines will help anyone improve their health. For me and others, it is a good book of information to further our studies and incorporate new approaches into our own routines. I’m glad I bought this book and look forward to doing these routines and learning more from Holden in the future.

Effective Home Workouts

Many people think that creating a home workout gym is either too intimidating or too costly. So, often they instead invest their money in a health club membership not realizing that for the same amount of money (or even less) they can create a very effective gym right in their own home.

For an effective home gym, all that is required is a little bit of planning. Don’t fall into the trap of purchasing random fitness equipment because of fancy advertising for the latest infomercial fad or the great “sale” at your local fitness store. That type of purchasing leads to a house littered with equipment that’s only use is as a clothes hanger or dust collector. This often happens because the equipment is either useless, poorly constructed or quickly loses its value because it doesn’t progress with your fitness level.

To avoid having a basement filled with expensive dust-collecting equipment, keep these points in mind when making a purchase:

  1. What are your fitness goals?
  2. How often do you realistically think you will use the equipment?
  3. What fitness level do you expect to be at in 3, 6, 9 months?
  4. Will the equipment meet your needs as you get more fit (at the 3, 6, and 9-month marks)?
  5. Does the equipment offer enough variations in use that you can change your workouts frequently to prevent your body from hitting a plateau?
  6. Will you enjoy the exercises or will you quickly grow bored of them?
  7. And, of course how much can you afford?

Once you have answered all of the above questions then you are ready to make some purchasing decisions. Of course, how much you can afford to spend may dictate what you can actually purchase. Don’t get discouraged. For as little as $100, you can have a very effective total strength training home gym. Even for as little as $35, you can create an effective workout that will tone your entire body.

Regardless of what your fitness goals are, there are a plethora of equipment options to consider. For building muscles and/or toning-up you can choose from free weights, selectorized machines, resistance bands, benches and even no-equipment. For cardiovascular improvements (e.g. running, walking, etc), there are even more options. They range from treadmills, to elliptical trainers, to bikes and beyond. So, answering the previously mentioned questions is very important.

To help make your decision easier, below are several recommendations based on costs and needs, along with benefits of the exercise equipment.

If you want to create a gym that will provide you with a total body workout (cardio, strength and flexibility) and you have a budget of at least $1000, consider the following recommendations:

  • Treadmill – The best option for cardiovascular equipment because it can be used for running, walking, and even some leg strength training. Plus, workouts can continually be varied based on speed, incline, even direction. And, it easily progresses as fitness levels improve.
  • Full dumbbell set with weights ranging from 5 pounds to 50+ pounds. – Great for light toning, to intermediate strength training to building muscles. Less expensive than selectorized machines and usually provides more flexibility and variety in workouts.
  • Fitness Ball – Provides exercise options for toning, strengthening and stretching.
  • Resistance Band – Provides another option for strength training. Can alternate use with free weights for a great challenge that will help prevent plateaus.
  • Step Bench – Can be used for both cardio workouts and strength training workouts.

If you want a home gym specifically for building muscles (or just can’t afford cardio equipment), and can afford at least $100, consider the following recommendations:

  • Dumbbell set.
  • Fitness Ball
  • Resistance Band
  • Jump Rope – Offers very challenging cardiovascular fitness workouts at a very low price.

If you want a total body home gym but can only afford less than $100, consider the following recommendations:

  • Three dumbbells sizes (e.g. 5, 10 and 15 pounds)
  • Resistance Band
  • Jump Rope

If you are limited to purchasing just one very affordable piece of equipment, consider buying a Fitness Ball. As mentioned above, it provides many different exercise options. With the ball you can get an upper body workout, a lower body workout, very challenging abdominal workout and a stretching/flexibility workout. And, you can get all of this for around $35.

Also, don’t underestimate what you can do with things that are already in your house, like stairs, a chair, milk jugs and others. There are a lot of exercises that require no equipment at all. For example, push-ups, tricep dips, squats, calf raises, etc. You can even create your own “weights” through milk jugs filled with water or sand.

As you can see, there are a lot of options available for creating a home gym that will meet your individual needs and will provide a lot of workout variety. Even on a shoestring budget, you can still make a wise purchase that will be invaluable in helping you get more fit and healthy. And, you’ll enjoy all the benefits of working out at home.

What are the benefits of working out at home? Well, here are some highlights:

  • No wasted time driving to and from a fitness club
  • No waiting in line to use the equipment
  • Workout on your schedule, rather than just when the health club is open
  • No expensive monthly membership fees or long-term contracts
  • Motivation to workout as you pass by the equipment every day

Of course, you will need previous knowledge of how to use your home equipment or you will have to be willing to learn. But, it’s not difficult. Most equipment will come with basic instructions and a few sample exercises. You may want to enlist the help of a professional to provide additional exercise options and guidance that will ensure that you get the most out of your fitness equipment through every fitness level stage.