5 Ways to Keep in Shape at Home

The Home Gym

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Everyone totally loves forking out money on the regular for a gym membership that gathers the figurative dust, right? Oh, what’s that? You don’t love it? Well, in that case, it might be time to start looking at the alternatives. Start by looking at why you don’t go to the gym. Does it make you feel overwhelmed or intimidated? Does it take too much time out of your day? Do you just hate putting on pants? If you answered ‘yes’ to any of these questions, there’s good news! You can get in shape in the comfort of your own home. Read on to discover how.

1. Create a home gym

A home gym is no longer restricted to the rich and famous. You don’t need every conceivable piece of fitness equipment to get a great workout, and the equipment you do want is extremely easy to get your hands on thanks to specialist retailers like Fitness Market. Get some expert advice, learn how to use any machines you get, and if you’re completely new to the game, consider getting some professional programming to start you off on the right foot.

2. Learn about bodyweight training

Bodyweight training is massive in many fitness circles. It’s based on the idea that your own body is the only weight you need to build lean muscle mass and lose fat. Different styles have different names, including calisthenics and Zuu, so if it’s something you are interested in be sure to check out what each style involves. Or you can just keep it basic to begin with – squats, lunges, push-ups and sit-ups can be challenging enough. The best part about bodyweight training is the ability to do it almost anywhere. You don’t have to interrupt your routine for little things like work trips or holidays!

3. Use what you have

Try and see your home in a new light. Your couch isn’t just a couch – it’s actually perfect for dips. Your sturdy coffee table? It’s actually a bench for step-ups. Are there small humans in your family? Throw them on your shoulders while you work out for an extra level of difficulty. Working out at home can be extremely interesting and varied if you apply a bit of creativity!

4. Get out and about

Yes, the title does say ‘at home’. But walking keeps you close to home, and there’s a heap of benefits so it seemed like a necessary addition to this list. As far as low impact, low intensity exercise goes, you can’t go past walking. You don’t need heaps of equipment, you don’t need extensive knowledge, and there are a wide range of other positive effects attached to this basic human movement. If you don’t want to commit to anything else, try and get out for a 20 minute walk a few times each week. Your body and mind will thank you for it.

5. Discover your interest

Many people discover the most difficult aspect of working out at home is keeping motivated. That’s why you should put a little effort into uncovering your interests. Boxing, aerobics, yoga – no matter what floats your boat, if you find it and invest some time into it, you are much more likely to stay interested, stay on track and keep in shape with much less mental effort.

Do you work out at home? What’s your favourite piece of equipment, workout or motivation tip?

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Want to Start Exercising in Your 40s? Facts You Need to Know Beforehand

Staying fit and healthy in spite of the passage of time is extremely important. This is especially true of women approaching their 50s, who need to adjust their exercises and gym routines to changed stamina levels, lower flexibility, increased bone brittleness and reduced endurance in high-key physical strain circumstances. To help you stay fit and agile in your 40s, we have several useful tips and information on the aspects of PE you need to know before taking up gym sessions or heavy exercise routines, so scroll down and always stay on the safe – and healthy – side of the bar.

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Be careful about your muscles and joints
Over time, muscles and other connective tissue like tendons and ligaments lose elasticity, which contributes to increased risk of joint injury in case of high-impact exercises and high muscle strain. That’s why women over 40 are strongly recommended to swap step- and jump-based aerobic exercises and regular jogging sessions for swimming, cycling, Pilates, yoga, recumbent bike or brisk walking. Though perhaps equally strenuous, your post-40 exercise routine will probably have to focus on different muscle groups than the ones you used in PE sessions in the days when you were younger.

Health benefits of physical activity after 40
According to medical research, regular strength training in the post-40 period will considerably improve your bone density, maintain a healthy blood pressure and heart rate, up your good cholesterol levels, keep heart disease and cardiovascular conditions at bay, enhance your immunity and metabolic processes, minimize negative consequences of aging and even extend your lifespan by a couple of years. Even with the inevitable loss of muscle mass and deteriorating bone structure owing to increasing age and declined metabolic rates, a carefully thought out strength training regimen can help you stay fit, healthy and in shape after you light the 40th candle on your birthday cake, so definitely take strength exercises into consideration when planning your physical activity regimen one you turn 40.

Adjusting your movements and activities
Unlike in the years when you were younger and more flexible, some movements at the 40+ age may not prove as comfortable or feasible, which is why you will have to adjust your exercise routines to stay fit while still out of harm’s way. For instance, you may be forced to drop running for walking, substitute the heavy thumping moves for an extra five minutes of warm-up and stretching and swap lengthy strenuous cardio routines for short, high-intensity exercise regimens. Whatever exercise or sport you decide to take up after 40, always stay in touch with your body and listen to the signs and messages it is sending you – awareness of the feel in your muscles, limbs, joints and the rest of your anatomy the best way to get the body you want without risking injury, after all.

Best exercises for 40+ women
After a brief warm-up, you’ll have to focus on different muscle groups to get the most out of every workout session. For instance, squat jumps can do wonders for women with generous thigh and buttock areas, whereas ladies eager to flatten out their tummies will benefit from planks and crunches, and 40+ women who want to tighten up their arm backs can achieve the desired results through push-ups. To improve muscle mass and shape in target areas, you can consult a personal trainer and have them design an exercise plan for your individual build, weight and agility levels. In some cases, a diet change may be required for optimal workout results and weight loss, so be prepared to make some small sacrifices for the sake of a healthier, stronger and sexier body if you have extra pounds to shed.

Though age can heavily impact your workout plan, pace and exercise sequence, you should try and make your body your temple – it’s the only one you’ll get in this life time, after all, so make it count.

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Smart Advice For Keeping Fit On A Budget

Life is hard and incredibly costly. They do say that nothing in life comes for free! Sometimes, you wish it would, especially when your wage just won’t last until the end of the month. Money problems are not a new thing because everyone goes through that particular period of their life, maybe even more than once. What is new is trying to maintain your lifestyle while your pockets are bleeding cash. The obvious question is why do you not cut back? Unfortunately, you cannot cut back on your health and fitness. What you can do, however, is keep fit while tightening the purse strings.

Use The Great Outdoors

Gyms are the ‘in thing’. The majority of people love to spend cash monthly, on a gym subscription to go for a run or have half an hour on the bikes. Well, you can do all that without paying. You might prefer the gym, but you don’t get the choice if you are struggling for cash. So, remember you can always go for a run in the great outdoors. In fact, you can perform any cardio related exercise outside. It is basic, but more importantly it is free!

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Do It At Home

And for all the remaining exercise, you can always workout at home. Take the weights as an example. Buy a few basic weights that range in size and clear out your front room for the afternoon. You can perform your exercise routine as easily at home as you can in the gym. Better yet, it is cheaper, and you get a lot more privacy.

Negotiate A Deal

Okay, maybe working out at home or on the road isn’t your thing. It is important to remember that working out is about your personal preference. What makes you happy and the experience enjoyable is vital because it promotes exercise on a regular basis. Your best bet is to go to your local gym and ask them what they can do price wise. A lot of gyms have payment plans and cheaper options than the full twelve-month subscription. Remember that you hold all the cards. Gyms would rather give you a discount for a prolonged period than not have your customer at all.

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Discount Card

A prescription discount card is a great tip. If you can get hold of one, they can save you a fortune on prescription drugs because they have huge discounts. The benefits are there for all to see. For starters, if you get ill you can buy the relevant drugs that will help you recover quicker. The quicker you get back to full fitness, the better your health. Secondly, you can buy prescription supplements that help make the body more efficient. Cod liver oil tablets and vitamin tablets are worth their weight in gold when it comes to your health and fitness. They are especially important if you don’t get enough from your diet.

Continuing to exercise is vital, regardless of your situation. You should never compromise your health because of money issues because it is so easy to overcome. Plus, when you exercise it improves your mental health and that is always nice when you feel down.

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Five Questions To Help You Choose The Right Workout Plan

One of the biggest issues that women have to deal with is body image. Unfortunately for women, our bodies have to be in perfect shape. Getting to that point is not easy, and it takes a lot of hard work. But, before you can even start, you need to pick the right workout plan for your needs. Workout plans are incredibly varied and wide-ranging. That means they need a lot of thought before you make a decision. If you choose poorly, you could spend weeks of time and effort for no reward.

It isn’t all doom and gloom, however. If you are serious about getting your body into shape, ask yourself these five questions.


What Are Your Goals?

What do you want out of your training? The answer to that question will define what workout you choose. If you want to tone up and lose weight, you need a low-intensity exercise program that burns fat. But, if you are looking to bulk up you need a high-intensity weights program. Just remember, if you are not going to run a marathon, you don’t need to train for a marathon.


Are You Training Your Muscles Or Your Entire Body?

Nowadays, it is the ‘in thing’ to train your muscles. Whether you want to build body mass or improve your vital organs like your heart, the right workout will get it done. However, you might want to consider your whole body like your joints, breathing, and circulation. If you want to achieve longer lasting goals, you have to think about the long-term fitness regimes.


Can You Separate Your Fitness Goals From Your Weight Loss Goals?

Fitness and weight loss are different, so you should teach them as such. If you don’t, you won’t see any improvements and you will quit before you have given it time to work. So, if you want to lose weight you need to check out eight to ten-week workout programs like Rushfit. A review of Rushfit workout will show you exactly how to lose weight in a quick timeframe if that is what you want. However, when it comes to your fitness that won’t work, so you will need to find another alternative.


Does Your Training Schedule Fit Your Life Schedule?

If it doesn’t, you are going to have big problems. They might not be life-changing problems, but they are problems that will stop you from obtaining the perfect body. When you are considering workouts, make sure it is not too much of a hassle in your life. If you have a family and kids, there is not enough time in the day to work out for hours.


Does Your Training Program Carryover?

The best workouts carry over into your daily life and continue long after the workout has finished. For example, if you choose a cardio program and you do a lot of walking around, that is a crossover.


If you ask yourself these five questions, you will find the perfect workout program with no problem at all.


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Six Great Steps Towards a Better Body

These days it’s important to look after yourself and try to build a better body. There are a few ways you can do this. But one thing is certain; you’re going to need to be committed on your fitness journey. These are six steps you can utilise to get and keep a better body.

  1. Exercise

If you’re wondering about how to lose chest fat, exercise is the key. It’s impossible to lose weight or keep yourself toned without regular exercise of some kind. Now, this might be working out in the gym, or it could be something like running or swimming. Whatever it is, exercise is paramount, and you need to do it as often as you can. Try to get a weekly regime in place; this will help you keep disciplined with it.

  1. Sleep Well

It’s also important to make sure you’re getting an appropriate amount of rest. If you don’t get enough sleep, it can affect your body functioning and your metabolism. It’ll also leave you feeling tired and lethargic, and you’ll be disinclined to want to do any physical exercise. So you have to ensure you get adequate sleep. You need to be aiming for at least six hours per night.

  1. Drink a Lot of Water

We all know how important water is in life, so you need to make sure you drink plenty of it. It’s thought you should try to consume at least two litres of water every day. This keeps you nourished and revitalised. It means your body stays refreshed and strong and will operate at the optimum level.

  1. Eat Right

If you want to keep a good body, you need to keep a good diet. This means making sure you eat the right amount of fruit and vegetables, and that you have a balanced diet. Try to cut out unhealthy things like junk food. And if you can attempt to reduce the amount of red meat you eat. Having a balanced and sensible diet will help you keep your body in good shape.

  1. Take Supplements

Another important thing to consider when building the perfect body is to take supplements. These can be things like protein and muscle building supplements. If you combine these with healthy eating and a sensible exercise regime you’ll reap the benefits. Protein supplements give you much-needed nutrients and minerals for your body.

  1. Be Dedicated

As with anything rewarding, getting an awesome body is going to require dedication. You need to work hard and put your all into it. If you don’t take the process seriously, you’ll find that you struggle to keep up with it. Make sure you remain as dedicated as possible to the exercising and dieting.


You need to remember that getting a great body can be complicated and difficult. You’re going to need to put a lot of work in and be serious about it. Success will come to you, but it’s not going to happen overnight. So you need to think about the best ways to improve your body. Use the steps on this list as sources of inspiration.


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Quickest Ways To Lose Stubborn Belly Fat

There’s always one fitness conundrum that many struggle to find answers too. How do I lose belly fat? You may be in good shape, but there’s just that one layer of belly fat that won’t budge. Or, you’ve been hitting the weights hard and got your strength up, now you want to lose fat. Whatever the reason, there’s a high chance you’ll be looking to lose fat during your workout programme. But how do you do it? Here’s a look at the best & quickest ways to lose belly fat.

Sleep More

Studies show that people who sleep less than five hours a night will gain body fat. You need to make sure you get a good night’s sleep every single night. Rest is key when working out anyway, so you should aim for seven to eight hours minimum. If you get more sleep, your body is less likely to gain weight.

Sweat It Out

The more you sweat, the more fat you’re burning off. There’s a funny saying ‘sweat is fat crying’ that’s appropriate here. Wear a hoodie and joggers when you go for a run/cycle, the extra clothing will make you sweat more. The more you sweat, the more weight you can lose.

Have A Proper Diet

Eating the right foods is key to losing weight and burning fat. You need to have the right diet in check if you want to lose belly fat. There are weight loss systems like the Nutrisystem Fast 5 that have set meal plans for you. It can be easier to stick to a diet if the meals are already planned out for you. In general, if you’re looking to get slim, you should stay away from calorific foods. Foods with high-calorie counts are bad because you need to burn more calories than you consume. So if you burn 1000 calories in the gym but eat 2000 calories throughout the day, you’ll end up gaining weight.


If you want to get rid of belly fat you’re going to have to do cardio. Cardio can be the bane of many gym goers lives. Just the word is enough to reduce some die hard weightlifters to tears. But cardio is necessary because it’s the best way to burn calories. Doing interval training on a bike/treadmill will burn you loads of calories and help lose that fat.


Train with intensity. Try and make your workouts harder and more intense. If you’re doing some weight training that make adjustments, make things harder for you. Slow down the tempo of your lifts, it makes things really intense. You can make simple exercises harder and more intense, which will help you burn fat. By making little adjustments, you’ll find yourself sweating from a simple weight session.

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Getting rid of stubborn belly fat is one of the harder tasks when working out. But if you apply these words of advice, you’ll soon see the fat melt away. Summer is the time where many people start trying to get fit and lose weight. If you’re a beginner, it’s helpful to read this: The Advice You Need To Start Your Fitness Journey Right Now. That article can help you start things off and begin your journey to a better you!

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