HOLIDAY TIPS TO STAY ACTIVE || If there is ever a time to focus, the time is now. Pre-soiree, make a game plan. We can’t deny that you will be around incredible feasts, irresistible cookies, usually with a festive cocktail and out late, but you can have a fun holiday season without feeling so overwhelmed. Although it can be challenging to stick to your healthy lifestyle during the holiday season, there is no excuse to abandon all the progress you have made thus far. Here’s some top tips to STAY ACTIVE!
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• Try to choose exercises that move your body quickly. Chances are you will be short on time so get your metabolism revved up and go with high-intensity. Doing a circuit of body weight movements such as; push-ups, planks, lunges, burpees (to really get the heart rate up!), jumping jacks - are all great.
• No gym? No problem! Try the above movements and if you are really dedicated to staying active then you can pack either a jump rope (which burns the most calories per minute), bands, TRX or sliders. If you don’t have sliders, use towels on the hard wood floor and incorporate Mt.Climbers and planks. You can also use filled up water bottles for weights – you bet! See, no excuses.
• Shopping and staying on your feet also keeps you active. Play with the kids and have contests like a push-up contest or, “Who can run the fastest from here to there?” How about a “plank off?” After all, it’s all about having fun!
• Delayed flight? Store your luggage and explore the terminal, walk around! “People Watching” kills time much faster. (Bonus Points: pack some of your own snacks - it can be very tricky to eat healthy while traveling).
• Want to play outside? You will find me on the slopes! Grab the family and try ice skating, snow shoe shoeing, skiing or snowboarding. A long hike with the dog is another idea.
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In 2016, I took a lot of chances.
In 2017, I lost myself.
In 2018, I built a solid foundation.
In 2019, I’ve set expectations and goals to become the best version of ME yet. NOTHING will stop me from achieving them. 👊🏼
#2019imcomingforyou #transformationtuesday #1stphorm
got me feeling nice with this aerobic freestyle! 🔥 The best part about functional training is you activate more muscles and consumes tones of energy. ☀️
These multidimensional exercises also improve your natural movement skills and enhance your general mobility.🤸🏿♀️ •
I have been going to Stellar for 4 years and doing the megareformer workout. I never realize how strong my core is until I take a HITT class and we do core work. Everyone struggles, while I breeze through and have to figure out ways to make it harder. I struggle in other parts of the workout but never the core part. Point being; don’t forget, your core is what keeps you from injuries, increases flexibility which is what helps you move better and gives the rest of your body a base to make you stronger. Happy Tuesday! #coreworkout #corestrength #hittworkout #otf #strongwomen #strongnotskinny @stellarbodiesatl #5amclub
Another workout, focused mainly on shoulders. As you can easily tell which shoulder of mine is weaker do to an injury many years ago in my gymnastics days. I never got it properly healed and still dealing with it but it won’t stop me, it is pretty much as healed as it will ever be. I always struggle working out my shoulders because of it, there are just some workouts I can’t do because my shoulder won’t do it. Despite all the hardships that come from my shoulder I still push and do my best to improve it. As you can also tell I very much enjoy doing these little circuit workouts in this type of situation. It’s easier to hit more than one or two areas and get more from a workout. Might not be posting tomorrow or for awhile again, just remember it’s okay to do hard things? #usmc #hittworkout #shoulders
1 more sleep to go! 🏝
I am super excited to jet off to Thailand tomorrow, looking forward to a fortnight of sun, sea and cocktails ☀️🍹
I’m planning to keep up my fitness by beach walks and some home workouts with my @gracefituk
band, though the main aim is take some time off social media and relax 💆🏼♀️ •
Today I’ve got a lot to do, but planning on doing a quick HITT workout later 🏋🏼♀️
Happy Tues 🎄
Burning the weekends calories be like👆🏻😅
This circuit training focuses mainly on the legs and abs.
30 sec each exercise total 90 sec without rest for 4 rounds and 30 sec rest between each round 🙂.
Cardio alone does not equal fat loss. It should be thought of as an extra tool to use with your strength training and proper diet…
If you’re eating less than your body burns each day, your body has no choice but to tap into its stored blubber 😌
Excessive cardio becomes an issue for folks when hours and hours are invested in it because: ⠀
Your appetite gets ramped up 😟
Your chances of losing muscle are increased 💪👎
Your hard efforts can be ruined in one single snack 🥜🍎
And it’s tough to stick to an intense schedule, especially with everything else you have going on 😣
So, if you want to use cardio as a handy tool to speed up the process… ⠀
HIIT Cardio (High-Intensity Interval Training) is my favorite for that 🙃
It’s been shown to burn more body fat, lower the chance of losing muscle, and the best part, you’ll spend less time doing it ✅
HIIT Workout Example📝
After a 3-5 minute warm-up of low intensity, you’ll be alternating between:
Max output (30 seconds)
Moderate output (60 seconds) (active recovery) ⠀
For the duration of 20 to 30 minutes without stopping in between 😅
The treadmill, rowing machine, and bike are great for this method of cardio🏃♀️🚣♀️🚴♂️ also tabata with zero equipment🤸🏻♂️
End with another 3-5 minute cool down…
Bonus: You can also do 15 minutes of HIIT and then 15 minutes of steady state cardio 😤
2 to 3 sessions a week is all you need so it doesn’t interfere with your workouts, and it’s your preference, but I always enjoyed doing HIIT on non-lifting days🏋️♀️
And of course, this is not any magic solution — it’s a useful tool that may be a more enjoyable option for you to help stay consistent…
Along with using cardio more as a strategic tool, rather than doing excessive amounts 5-6 days a week 💯
Have you tried HIIT before? 🤔
#hiitworkout #hiitcardio #hiit #cardio #fatloss #fatlossworkout #burnfat #leangains #cardioworkouts #hiittraining #fatlosshelp #hiitcardioworkout #gym #metabolism #fitfam #intervaltraining #getlean #burnfat #getshredded #getripped #metabolicconditioning #gymtipsdubai #gymtime #highintensity #hittworkout #highintensitytraining #fitover40 #dubaifitfam
Loving yourself is the greatest revolution 💕✨💫
Having the opportunity to wake up everyday HEALTHY and ABLE to work on mental and physical health! 👊🏼💪🏼
A lot of people tell me I’m not very compassionate or that I’m “cold” but the truth is I don’t have patience for people who take advantage of their ability to get up everyday and live a normal life.
My mother was born with and will forever have Myasthenia Gravis, an auto-immune disease that weakens EVERY MUSCLE IN YOUR BODY. She doesn’t get to do simple things that the rest of us do. She can’t go for a walk in the park by herself, ride a bicycle anymore or even drive after it gets dark out because her vision is weakened as the day goes on.
So next time you feel like skipping the gym because you’re “tired” or “just don’t feel like it” ... remember there are people like my mother who would KILL for the opportunity to do what you are too lazy to! 👊🏼
#1stphorm #neversettle #1percenters
Happy Sunday ❄️
Today I went to my home gym for an early morning session, and I spent a lot of time working on hip mobility to help strengthen my hip flexors 💫
The rest of the day is being treated as Christmas Day in my house (basically so we don’t have to take any presents to Thailand ahah) 🏝 •
I hope everyone has a lovely day 🎄
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