Tag Archives: fitness tips


9 Incredible Reasons to Pick Up a Kettlebell for Your Next Workout

Kettlebells are one of our home gym essentials because, in a single piece of equipment, you can work your cardio, improve your strength and boost flexibility.  Learn more about why kettlebells are so  awesome for building a lean, toned body and why you should incorporate kettlebell training into your routine.

It Burns Some MAJOR Calories

One of the reasons kettlebells are so loved is for their ability to seriously incinerate some major calories.  If you’ve ever tried swinging one around, you know it can get your heart rate up quick. In fact,  The American Council on Exercise (ACE) reports that you can burn 400 calories in a 20-minute kettlebell workout, which is the equivalent of 20 calories per minute or running a 6-minute mile!

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8 Different Squats to Try

There’s certainly no arguing with squats – they’re an ideal exercise for sculpting and strengthening the quads, booty and calves, plus, because you’re involving such a large muscle group, they also burn calories.   But, switching things up is a great way to challenge your lower body in a different way.  The next time you’re getting ready to drop it like a squat, try these variations.


Squat Press

By adding weights to your squat, you’re really loading your legs, which helps you to build greater strength in fewer reps.  This variation also includes a shoulder press to incorporate your arms and help you burn more calories.  Dumbbells in hand and feet  shoulder-width apart, sit back into your squat, keeping your knees in line with your ankles.  Exhale as you stand up, driving the weights above your head and squeezing your backside at the top.

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Fitness Goals

5 Tips To Help You Hit Your Fitness Goals

We’ve all been there. We want to be better, eat better and live healthier lives. But let’s be honest. It’s difficult to hit our fitness goals and resolutions – especially when it comes to  committing to workout programs.

And the numbers don’t help.   Reports have shown that 1 in 3 people ditch their goals by the end of January when it comes to newly formed fitness resolutions and almost 75% of newly turned gym rats fail to hit their goals.

But don’t lose heart. Here are 5 tips to help you achieve what you’ve always wanted while beating the odds.

Sweat the Small Stuff

It’s been said that all great things are built piece by piece. Approach your fitness goals in exactly the same way.   Look for small successes and build on top of each one.  Taking a step-by-step approach helps to break up the longer term goal into smaller sprints, making it easier to accomplish your goals. That’s why 30-day challenges are a great way to get anyone to keep their focus and create scalable successes. Once you accomplish one, leverage your recent success and do another one!

Keep A Journal

Don’t forget to track the successes you make. It’s easy to not keep score or stay on top of your fitness performance. But this simple act is key to making sure that you’re moving in the right direction. Try keeping a journal or taking notes after each short-term challenge – what you accomplished and what you felt you could’ve done better. This way, you’re able to look back and make sure you’re keeping yourself accountable and performing at the level you want.

Expect Gradual Improvements

It’s a known fact: in the beginning of every workout/diet plan, people can expect to shed an immediate 5-10 pounds. But this slows in weeks 2 and 3.  So, it’s important to remember that workout plans are always marathons, not sprints.  By managing your expectations, and keeping your focus on the long term, it’s harder to become disheartened in the first couple of days.

It’s All About Food

Nutrition is just as important to a fitness plan as the workouts.  So, it’s always good to be mindful of what you’re putting into your body before and after your workout.  A great way to do this is to follow this blog and others that offer up great ideas for pre and post workout meals – as well as awesome snacking options.  Because your body is a temple, and you only want the best stuff in there.

Mix It Up

Even though it’s about hitting goals, don’t forget that fitness should be fun. Gone are the days of mundane pushups and treadmill running. If you’re feeling the funk of workout boredom, check out other fitness genres that might keep you interested. Nowadays, there are tons of boutique workouts including boxing, rowing, pilates and even trampoline-ing.

Sticking to your workout goals isn’t an easy thing. But if you commit to building on your smaller successes, keep yourself accountable and manage your own expectations, it shouldn’t be as much of a struggle — and you’ll thank yourself in the end.

Also Check Out…

Fitness Trends:  What is Piloxing?

Put’em Up: 4 Tips To Uncover The Boxer In You

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