Most people think they need to spend hours at the gym to get their bodies in shape. I’m going to show you six simple exercises that require zero equipment and can be done anywhere. You will be seeing results in no time!
Exercises– We want to choose exercises that are going to work multiple muscle groups at the same time. This is a highly effective way to get your workout done quickly. By just using our body weight, we are going to be building lean and beautiful muscles-none of that bulky stuff we’re afraid of. Do this routine twice, a few times per week.
Do each exercise as many times as you can in one minute. Repeat the entire sequence two times. Add in some high intensity cardio sessions, and get ready to go shopping for your new clothes!
In & Out Abs
Side Plank Drops
So now you know the secret of how fit people really get fit. It’s easy, doesn’t take a lot of time, and anyone can do it. Don’t wait another moment to get started on your body makeover!
About the Author: Nationally renowned nutrition and fitness expert Kimberly Olson, CNC, CPT is the creator of FitKim, a nutrition and fitness blog that teaches people how easy it is to be healthy. She has completed her Master’s Degree in Holistic Nutrition, become a Certified Nutritional Consultant & ACE Personal Trainer, and travels nationally conducting public speaking events. She has been consulting clients for over ten years, and has developed a passion for combining nutrition and fitness.
Kimberly is the author of The FitKim Lifestyle: Food & Fitness to Get YOU Fit!, a complete guide to teach readers everything they need to know to live healthier, become more active and learn how to finally lose those stubborn pounds. She has been featured on Fox San Antonio, CBS Minnesota, ABC West Michigan, Yahoo!, YouTube, Houston Woman Magazine, O’Fallon Nutrition Radio and has reached Expert Author status on Ezine Articles.
She is currently working on two PhDs in Natural Health and Holistic Nutrition, as well as her next book, Cooking with FitKim. Kimberly resides in Austin, Texas with her husband, Scott, who is her official taste-tester. She can be contacted at Kim@FitKim.com for freelance and consulting inquiries read more →
Exercising first thing in the morning will provide you with the energy you need to get through your day. Get started on the right foot using these exercise tips from our guest blogger and rehabilitation physician, Dr. Paul Scheatzle.
Slowly get moving in the morning. Tai Chi is a form of exercise that emphasizes gentle range of motion, balance and coordinated movements. It is an ideal way to warm up prior to moving on to more aggressive strengthening or aerobics.
Floor exercises with no other equipment besides your body weight can lead to great strength and flexibility gains. Move from range of motion to core and extremity strengthening to aerobics to get your blood pumping, increase your alertness and energy and set an energetic tone for the whole day!
Dr Paul T Scheatzle, Physician, Bailey Rehabilitation
About the Author: Dr. Paul T Scheatzle is a Physical Medicine and Rehabilitation Physician and Author read more →
If you’ve read my other posts here, you know that I admit to being a big ol’ sweaty mess when I leave the gym… if I’m not, it means it was not a good workout!
But, what happens when you workout and just can’t stop sweating? That can be a real problem when you’re trying to get work, an appointment or just relax after that hard workout.
Everything seems better in my life when I take the time to do some exercise – especially my business! But, I will admit, that sometimes I get too caught up with work, the kids and my home to prioritize exercise. The things that often get in the way are my kids! I plan to work out while they are at school, at camp or off on a play date, but then the phone rings or an email arrives and boom, that plan vanishes!
So this fall I am trying a new method of ‘organization’ to be sure I fit some exercise into almost every day! It’s pretty simple, but what I am doing is taking some time on Sunday evening to ‘schedule’ a work out in for each day of the week. Sometimes I put it on my calendar for early in the morning before the kids wake up, other times I schedule it during a lunch during my workday. If I know I am flying solo with the kids on a certain day, I make sure to schedule a workout I can do in my house! If there is a special class I’d like to take when the kids are out of the house, I schedule my workday around when it’s offered.
I am finding that I keep my ‘workout dates’ when they are on the calendar, and I am more excited about working out since I am making time to do the kind of exercise I enjoy most, instead of fitting in a dreaded run at the end of the day, because that’s all I have time for!
It’s simple, but effective. Give it a try!
About the Author: Noelle Abarelli, author of The Smart Mompreneur, is a serial entrepreneur raising two kids in Boulder, CO. A former international marketing executive for a start up tech company, Noelle really understands how to launch a successful business with limited time and limited resources. Contact Noelle at email@example.com. read more →
The Zen type answer to planning your diet for a hard workout is – You eat when you are hungry and drink when you are thirsty. Exercise creates an imbalance since it burns energy – to balance this out – eat a wide variety of proteins and complex carbohydrates and avoid processed foods, simple carbs and refined sugar.
Wait 15-20 minutes after eating before working out but this also depends on how you feel after eating and what you ate. Whether you eat too much food or if you are doing abdominal crunches or running may vary the time between eating and exercise.
Eat proteins and complex carbs and supplement with the key electrolytes including magnesium citrate powder which helps relax and repair muscles.
At Pretty Hard Work we know that maintaining a healthy diet and regular exercise doesn’t come easy. But, we also know that once we make both an important part of our lifestyle that it is very worth the effort. Take a look at the following healthy habits you can apply to any diet.
Looking back across the evolution of the human race, many of the instinctual movements we performed on a daily basis when hunting, gathering, or even farming have become obsolete in today’s world of desks and computer screens. But, just because the world around us has changed, doesn’t mean that our need for movement or exercise has lessened. Learn from our expert guest blogger how getting back to our instincts is the best type of intense training to stay in shape!
Are you guilty of sucking in your stomach when you look in the mirror – or pulling in that belly when you’re out and about and see someone walk by?
C’mon – we all do it!
As today’s guest blogger tells us – keep it up! Just lie on your back and suck in that gut – it is a real exercise that actually builds muscle!
Our experts have raised the bar with the following booty exercises that will have your booty looking hot for swimsuit season. Learn the best exercises to tone your tush from some of the leading experts in fitness!
What exercise really flattens your stomach? The answer is any exercise that flattens your stomach. If you can’t keep your stomach flat and drawn inward during your core work, then your core exercises are teaching your belly to stick OUT not pull IN.
So try this: Put your hands on your stomach and inhale, expanding your stomach gently. Then exhale, contracting your stomach inward, hollowing your belly-button under your rib cage. You just flexed your transverse abdominus (TA) which is like your “seatbelt” or “corset” muscle!
You might have hunched forward when you pulled your navel in, or you might have raised your shoulders or tightened your hips and thighs. Take another belly breath and try to flex inward on the exhale WITHOUT curving your spine and hunching. Once you’ve mastered that kind of bracing or vacuum motion, add some pulses.
Do the belly breath, but once you’ve exhaled, pull your belly inward deeper a few times. Work your way up to sets of 30-50, stopping when you feel fatigued in your lower back and deep core. The TA “transverses” your whole middle, originating in your lower back and connecting via the linea alba to your other ab muscles.The real beauty of this exercise is that it will prevent and reduce existing diastasis recti injuries, a common condition occurring in women post partum.
Swimsuit Ready Challenge
This exercise is part of our Swimsuit Ready Challenge (April 2-30, 2012). Do this exercise and comment below “I did this!” to be entered to win our $100 and $50 giveaways. You may enter up to one time per day through April 30th.
Also – be sure to share this on Facebook, Pinterest and other sites to let your friends cheer you on or – better yet – join in on the challenge so they can hang out on the beach with you this summer! read more →
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