There’s nothing worse than getting to the gym and drawing a blank on what to do next for an exercise. As staring at the rack of dumbbells can be exhausting alone, here are 100 moves you can do with dumbbells making it impossible to run out of ideas for your next gym sesh:
One of the most intense exercises that engages your entire body, is often times one of the most dreaded exercises…. The Burpee… Regular burpees can get old and repetitive, so why not switch it up and make things fun with these variations in this video below:
Unfortunately, back pain is a common discomfort these days. There’s the stress on the body from sitting at a desk all day, stress tension from everyday life and funky fad workouts going around that could injure the back, and as this move alone may seem funky and make you feel a bit silly, I guarantee it will loosen you up (yes, you can laugh at yourself doing it), strengthen your core over time and relieve back pain once and for all! Watch the video below from, Dr. Brianne Grogan, DPT is a women’s health physical therapist, fitness expert and learn the move:
“I am trained as a women’s health physical therapist, but you won’t find me in the clinic taking clients through sets of traditional rehabilitative exercises; rather, you’ll find me shouting from the rooftops about the glories of hip circles, the one (fun!) move that can help you achieve a more flexible body that’s free from pain.
Hip circles (and other forms of multi-planar movement) build core strength and flexibility in a quick, enjoyable way. They get you out of the rut of straight-plane, linear movement and activate muscles that are rarely used in modern life. Hip circles can relieve back pain, tone the core, loosen up tight hips, and spice up your fitness routine if it’s feeling a little flat. They’re safe, effective, and anyone can do them—no coordination, no special equipment, and no significant amount of space is required.”
Yoga has many benefits on the body and mind- inner and outer strength… What a lot of people may not realize, is yoga is also practiced for a healthier gut. Take a look at the sequence below to see how you too can improve your gut health with a little bit of yoga:
You may be confused with the terms ‘brain’ and ‘stomach’ referring to each other, but in actuality, your gut is the brain of the stomach… That gut feeling that something doesn’t feel right is most likely more than just a feeling. Watch the video below to see how important it is to be aware of your gut and what it’s trying to tell you:
In a world full of chaos and a blurred line between work and home life; stress is a common thing to come by these days. There’s many ways to unwind after a long day, but I bet you never would think to just float… This method of floating is proven to clear your mind and reduce stress, watch the video below to discover how:
We all want to be healthier and fit and as we may think we are making the right moves to get there, we could actually be sabotaging our metabolism in the process. This could be anything from not fueling our bodies after a strong workout or not hydrating our body throughout the day properly… Take a look at the tips below to make sure your fueling your metabolism properly to reach your fitness goals:
The Mistake—You eat breakfast…but it’s typically oatmeal or a bagel.
Why That’s a Problem — You’re doing the right thing by eating in the morning, as regularly scheduled meals keep your metabolism humming along, but a little protein would go a long way toward helping the cause. It takes more energy to digest than carbohydrates, and it promotes muscle mass.
The Fix— Add 20 grams of protein at breakfast, recommends Jessica Crandall, RD, a spokesperson for the Academy of Nutrition and Dietetics, roughly the amount in one container of plain low-fat Greek yogurt.
The Mistake — You rely on your trusty fitness tracker to keep tabs on your strength training.
Why That’s a Problem — You know the more lean muscle you have, the more energy your body uses at rest, and that using weights is an efficient way to build that muscle. Recent research from Iowa State University reports that fitness trackers aren’t so great at measuring strength training, though—the four popular models tested were all off on their energy expenditure estimates by at least 25 percent when it came to resistance work. That means you may end up with an inflated sense of how hard you’re pushing yourself in the weight room.
The Fix—Listen to your body instead. A good guideline: For any given set of any given exercise, you should feel like you could do 2 more reps when you stop. So if you’re doing 12 reps of bicep curls, you’ll know you’re using the correct weight if you feel like you could make it to 14 reps but not more than that.
The Mistake — You don’t feel hungry after you exercise, so you don’t eat.
Why That’s a Problem — Workouts deplete muscle stores, and eating the right mix of nutrients within an hour after you finish helps them recover, which is essential for increasing lean muscle mass.
The Fix— Crandall recommends refueling with a snack made up of 10 to 15 grams of protein and 15 grams of carbs.
The Mistake — You get up at the same time every day, but you throw caution to the wind during the weekend.
Why That’s a Problem — Yes, we’re talking about sleep hygiene, and we know you’ve heard it a million (and one) times, but there’s new reason to get on board. Just one night of sleep loss can throw off the circadian rhythms of genes that help keep your metabolism moving at a quick pace, according to a recent small study in the Journal of Clinical Endocrinology and Metabolism.
The Fix—Make bedtime the same across the board, or at least try to get close to that goal.
Eating healthy can be a complex winding road, especially when you want to specialize your foods to benefit your personal body and lifestyle. As a woman, we have special needs that men don’t specifically need in their diets, so watch this video below to get the ideal foods for your body:
Get this: our bodies are made of 50% water and two of our vital organs needed to survive (our brain and heart) are made up of 73% water. So the statistic that 7% of Americans drink NO water in their day, should literally make you get up out of your chair and grab a glass for their sake.
Full-on dehydration occurs when you lose more fluid than you take in, and your body lacks the water and other fluids necessary to carry out basic bodily functions. Symptoms of moderate dehydration include:
– Dry, sticky mouth
– Few or no tears when crying
– Dry skin
– Extreme fussiness or sleepiness in infants and children
– Irritability and confusion in adults
– Very dry mouth, skin and mucous membranes
– Lack of sweating
– Little or no urination
– Sunken eyes
– Shriveled and dry skin that lacks elasticity and doesn’t bounce back when pinched into a fold
– In infants, sunken fontanels — the soft spots on the top of a baby’s head
– Low blood pressure
– Rapid heartbeat
– Rapid breathing
– In the most serious cases, delirium or unconsciousness
Water for the active
For the physically active, water has added benefits. It prevents achiness, and it flushes toxins from the body. “Drink in advance of activity and during and after as well,” Cartwright said. “By the time thirst kicks in, you are dehydrated.”
What about sports drinks?
Cartwright is also an adjunct faculty member with the Department of Nutritional Sciences at the University of Arizona. She often has to remind her college students that energy drinks and sports drinks are not the same thing. She recommends sports drinks that contain six percent glucose or less for endurance athletes as well as for people who live in extreme environments (such as college students walking all day in the Arizona heat) or anyone engaged in an activity that causes them to sweat profusely. Otherwise, water is preferable. Cartwright is leery of the smart water craze. “There’s no reason to buy smart waters,” she said. “It does have added vitamins, but for some people it makes them nauseous, and it doesn’t really do anything except cause them to spend more money.”
These kids who have benefited from social-emotional learning from a charter school in Mar Vista, California have more of a grasp on what’s going on inside their mind than most adults do. Whether your brain feels like a jar of glitter being shaken up or you find a peaceful place and take deep breaths, we could all take a few notes from these mindfulness gurus themselves in the video, “Just Breathe” by Julie Bayer Salzman & Josh Salzman (Wavecrest Films)