This video demonstrates the second exercise in the Lady of America Online Video Workout Series. This exercise combines Dips with Knee Raises while using a simple chair.
Here is how you do it: Sit on the edge of your chair, then place your hands on the side, and bend down in a 90 degree angle and as you go up to sit on the chair, lift your legs up.
Smoking kettlebell intervals that uses ladder style for the repetitions.
For example: You would perform 5 reps for the each exercise during the first set, rest 30 seconds, then perform 4 reps for each exercise during the 2nd set, rest 30 seconds, and then 3 reps for each exercise during the 3rd set, and so on…This is is gong to be fun!
The video demonstrates 5 Kettlebell Swings, 5 Kettlebell Squats, 5 Kettlebell Cleans, and finally 5 Kettlebell Push Presses
Video demonstration by Anna Dornier RKC; NASM, CPT
That is quite a women’s exercise video that focuses on the working out the glutes by squeezing them. They bounce and jiggle and call it a workout. I’m not sure where they came up with this routine but I guess it makes for a good laugh. Without further ado we present “These Glutes Are Made for Walkin’” – the song is a nice touch!
By Ayman Skouri
It is likely that you regard the idea of exercise as highly appealing in order to enhance your general well-being and appearance. However, you may find yourself lacking the actual drive to carry out your intention to exercise, particularly on a daily basis. You may have started out exercising with full determination and enthusiasm but as the days past by, you probably grew tired and bored, developed an illness or just couldn’t find the time to exercise. However, if you find that level of motivation that induced you to exercise in the first place and augment it throughout the long term, you will find yourself fulfilling your goal. This article explores some different approaches to boost your level of motivation to exercise which you can apply to your own routine.
1. Set a clear fitness goal
You need to construct a clear and realistic goal. Describe in exact terms what you wish to ultimately attain and assign a deadline date to reach it by. Planning every step and allocating time to reach this goal is crucial. By doing so, you will head in the right direction and become motivated to reach your goal within a certain time period.
2. Have enough reasons to work out
Before planning your exercise regime, you should write down all the reasons why you wish to exercise. This may be to feel and look good, to attract a partner or you could be performing exercise for health reasons or all of the above. Whilst exercising, you may feel unmotivated to push yourself further so you should then recall that list you wrote to assist you form a positive attitude again.
3. Make a commitment
If you make a commitment to exercise to yourself or verbally convey this to someone, you will feel a sense of obligation to carry this out in order to avoid feelings of let down and embarrassment.
4. Know the benefits of working out
You should understand the wide plethora of benefits to exercise. This includes and is not limited to shedding fat from your body, maintaining a low cholesterol level and healthy joints, and preventing the development of cardiovascular disease, stroke, insulin dependent diabetes and osteoporosis.
5. Choose some fun exercises to do
Repetitive exercise activities are not only highly boring but will also deter you from exercising again. Therefore you should implement a variety of fun exercises to spice up your workout routine and boost your motivation to exercise.
6. Hang out with positive and healthy people
Choosing a circle of friends who all have a positive and healthy approach to life is likely to influence you to form the same attitude. That’s why it is important to hang out with such people to maintain your interest in exercise.
7. Work out with a friend
It will be more enjoyable, simple and effective by many folds if you choose to work out with friends. This would also be a great way to motivate you and at the same time, allow you to catch up with the latest gossips. However, make sure that the majority of time is consumed in actual exercising and not social chit-chat.
8. Hire a personal trainer
The benefits of hiring a personal trainer are far-fetching. Not only will they keep you motivated but they will assist you with your fitness and diet plans, help you learn new skills and lose weight much more comfortably and quickly. If you wish to take up this option, you should enquire whether the personnel trainer is certified and experienced so you can obtain value for your money.
9. Develop the habit of working out
If you adhere strongly to an everyday long term work-out routine, you would not have to think twice about exercising as it will have become a habit, similar to that of brushing your teeth or hair.
10. Go easy on yourself
You should never overload yourself with exercise within a short time space and then criticize yourself for the inability to complete it. It is also not the end of the world if you miss a particular work-out routine due to other pressing commitments. Remember that you can always redeem yourself at another time. Additionally, try not to compare yourself with the progress of other people, as every one functions differently due to differences in biological make-up. Attempt to reward yourself for everything you accomplish, regardless how small it is. Failure to do so can definitely drain your motivation to exercise.
11. Keep records
By keeping a track record of your progress and accomplishments, you will enhance your confidence levels and believe that you can accomplish anything if you set your mind to it.
12. Do something else while working out
Try to keep your mind occupied whilst exercising by watching TV, listening to the radio or your favorite song on your iPod etc. This will add to your fun and excitement and before you know it, countless hours will have been spent in working out.
13. Get results
Muster up all your efforts and drive yourself to achieving your goal which usually is to get results. No significant results in your appearance and mood after a long period of exercising can highly discourage you and act as a catalyst to make you give up exercising. After all, you will not perceive any worth in exercising if you cannot feel and see any differences.
14. Get compliments
Compliments can act as an ego booster and prompt you to exercise even further, knowing that others can detect the results of your hard work and efforts.
To get more information and tips on anything health and fitness related (supplements, nutrition, weight training etc), please visit my website at http://www.fittedforlife.com
Proprioceptive Neuromuscular Facilitation, or PNF, is an advanced exercise for stretching the muscles and creating more flexibility. With the PNF exercises, the muscle groups are put through a routine of stretching and contracting. This type of exercise is typically used in the rehabilitation process because of its proven effectiveness, but it also helps target specific muscle groups for improving strength and flexibility.
Precautions of PNF
PNF stretches can put extra stress on specific muscle groups. As a result, you can increase the risk of injury to the body’s soft tissue areas. Before participating in any PNF stretches, be sure to include a conditioning phase in your routine. Also, don’t neglect a warm up period prior to the stretches.
Advantages of Warming Up before PNF Stretching
How to do a PNF Stretch
The timing recommendations for the stretches tend to differ depending on who you ask. Some say you should contract the muscle groups longer, some disagree about how long to rest between stretches and others disagree about how long to hold each stretch. These timing recommendations, however, are based on a thorough study and research of PNF stretching.
If you’re trying to improve your flexibility or athletic performance, stretching is one of the most important things you can do. It not only strengthens your muscles and joints before exercising, but it also helps to prevent sports-related injuries and helps in the rehabilitation process following an injury. A few minutes engaged in a simple warm up routine of several different stretches is well worth the effort. I can’t stress strongly enough not to neglect this vital part of every daily exercise routine. You could very well be doing more damage than good to your body.
Article by Brad Walker. Brad is an internationally recognized stretching and sports injury consultant with 20 years of practical experience in the health and fitness industry. Brad is a Health Science graduate of the University of New England and has postgraduate accreditations in athletics, swimming and triathlon coaching. He has worked with elite level and world champion athletes and lectures for Sports Medicine Australia on injury prevention. Brad is also the author of The Stretching Handbook, The Anatomy of Stretching and The Anatomy of Sports Injuries
For more information and articles on stretching, flexibility and sports injury management, visit The Stretching Institute
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