Hello everyone. Today’s article is a guest post from Emma Barnes who is writing on behalf of 3D Golf.

—–

The New Year is here and people throughout the UK are looking for quick-fix ways to lose weight and get in shape following the excess of Christmas. Some sign up at their local gym, some pledge to actually go on a more regular basis having been a member for some time, some start fad diets and some pledge to give up alcohol or smoking for good.

Have you considered, though, taking up a new sport? If so, how about giving golf a go? If you’re a newcomer to golf then the great thing is that you’re never too old to give it a try which cannot always be said for other sports and if you enjoy it then it opens up the possibility of taking golf holidays abroad to all manner of far-flung destinations. Bringing together sport and travel is always enjoyable.

Playing golf is ideal if you want to ease yourself into an exercise regime because it’s not too gruelling physically and will also help to keep you mentally alert without being too taxing. The average 18-hole course can easily be over three miles long so playing a round or two once or twice a week means you’ll be clocking up the miles without really noticing and it’ll work and tone your calf and thigh muscles as well as improve your general stamina. This cardiovascular exercise will help to lower cholesterol and speed up your metabolism too.

Fresh air will also do wonders for your physical and mental wellbeing and this will probably appeal if you don’t fancy being cooped up in a stuffy gym and if you want to get away from all the stresses and strains of everyday life. You’ll also sleep soundly after a couple of hours outside. The golf course can offer an oasis of calm either after work during the summer months when the evenings stay lighter for longer or at the end of another hectic week. When the weather improves and the sun comes out, exposure to sunlight while playing golf will ensure your body is exposed to a valuable source of vitamin D, although it’s obviously important to protect your skin and eyes from overexposure to direct sunlight.

Swinging and putting will enhance upper body strength and it’s worth having a lesson with an expert on posture to make sure when you’re making a shot that you’re doing it correctly as that’ll also have a positive impact on your core muscles. If you don’t have time to go and play a round after work then remember that an hour or two spent at the driving range can also work several key muscle groups.
It has been claimed in the past that playing a round of golf, providing you resist the urge to travel around via a golf buggy, can help to burn roughly 300 calories. That figure drops to 200 calories if you spend an hour at a driving range. While this is a relatively low figure when you compare and contrast with the impact of having a strenuous gym session, the health benefits of golf should not be understated. Then there’s the social side. Play with friends, work colleagues or with complete strangers.

As you can see, golf has countless benefits. So next time the weather is good, grab your golf clubs and get down to the golf course to take advantage of all the benefits this sport has to offer.

Hello everyone. Today’s article is a guest post from Tom who writes for Assisted Living Today.

—–

As a person gets older, exercising becomes more and more important. A common misconception is that working out and staying fit are for the young and the vain, those who want to show off during the summer months on the beach. Exercise is about more than the external; it is also about the internal which is particularly important for older generations. Working out means a healthier heart, improved mobility and being more independent. More often than not seniors feel intimidated by the prospect of working out because they aren’t sure what type of exercise equipment is best suited for them. Luckily there are countless products on the market designed specifically for the elderly.

Pedometers are probably one of the best pieces of equipment seniors can own. Pedometers help to measure daily activity usually in the form of steps taken during the day. More advanced ones will calculate energy expended and a number of other factors. Walking is one of the best forms of exercise for people of all ages. It is low impact and helps to keep the heart at a low BPM which means less stress on the body while still gaining all the benefits of working out. Seniors should set a goal for how many steps they want to take in a day and then use the pedometer to keep track. When the goal becomes easy to accomplish it should be increased to ensure constant improvement.

Cando Bow-tie exercisers are another great piece of exercise equipment. They are often used for rehabilitation and personal training and they provide a low impact method for improving strength. This particular piece of equipment can provide a full body workout depending on how they are used. Seniors should talk with their doctor before using this exercise equipment to ensure they aren’t putting themselves at risk for injury.

As a person gets older they begin to lose strength in the most unlikely of places. One of these locations that is perhaps the most inconvenient is the hand. An individual’s hands are what allows them to be independent. Whether it is picking things up or opening a jar, strong, fully functioning hands make everyday life easier. However, with age comes a decrease in hand strength. Hand exercisers are the perfect way to maintain strength in this part of the body. They can be purchased in a number of different resistance levels allowing seniors to work up to whatever level they desire. If the hand exerciser doesn’t do the job or is too difficult to use, therapy putty is another great option. It helps to improve the strength of hand and forearm muscles which are absolutely vital in day-to-day activities.

While senior citizens can certainly utilize most equipment at any local gym, there are a wide range of products that are perfect for use at home. Some of the main reasons seniors lose body strength is because they fail to stretch and exercise muscles the way they did when they were younger and more active. By utilizing some of these smaller pieces of exercise equipment, seniors not only ensure better health and mobility but also decrease the possibility of injury.

About the Author:
Tom writes for Assisted Living Today, a leading source of information on senior care providing a directory of assisted living facilities in Michigan.

Hello everyone. Today’s article is a guest post from Christine who is a freelance writer and self proclaimed fitness freak.

—–

With the New Year in full swing, you are likely working on your resolution to get fit and healthy. Are you searching for a way to get fit without spending money? If so, the following information will be helpful for you. Below are 20 ways to get fit for free.

1) Train For A 5K:- Running is a great way to get fit. Choose an upcoming 5k in your area and get busy training.

2) Join A Walking Group:- Walking briskly for 30 minutes to an hour a day can also help you get fit. Join a walking group and enjoy the company as you walk your way to a fit lifestyle.

3) Look For Free Online Workouts:- The internet is a fantastic tool in helping to lose weight and get fit. Search for free online videos that can show you the moves you need to get fit.

4) Workout At The Park:- The park is free and is also a great place to get in shape. Take advantage of walking tracks, pull up bars, etc. at the playground.

5) Participate In Community Sports In Your Area:- You community probably has sports teams that you can get involved in. Look for events such as softball tournaments or Saturday basketball games and get involved.

6) Change Your Eating Habits:- You don’t have to go on an expensive diet plan to get fit. Simply change your eating habits to a healthier lifestyle.

7) Use Things Around Your Home To Lift Weights:- Instead of purchasing weights, find things to lift around your home such as large bags of dog food or even your children!

8) Walk To Work:- If you live close enough to your job, take advantage of this and walk to work.

9) Use Exercise Equipment You Already Own:- Chances are that you already own at least one piece of equipment. Use it daily as a free way to get fit.

10) Use Free Phone Applications:- Your smart phone probably has many free apps available to help you get fit and active. Search your market for great fitness apps.

11) Go For A Daily Bike Ride:- A bike ride around the neighborhood will get your heart pumping and help you get in shape.

12) Volunteer To Coach Youth Sports Teams:- Your community is likely looking for volunteers to coach organized sports. Get a coaching spot and take advantage of daily practices with the team. Instead of coaching from the sidelines, take a hands on approach in an effort to get fit.

13) Bring Out The Jump Rope:- That old jump rope you have in the garage is the perfect exercise tool for getting fit. Jump rope 300 times a day and begin to see results.

14) Borrow Work Out DVDs From A Friend:- Ask your friends if they have any workout DVDs that you can borrow.

15) Clean Your House:- Any type of movement can get you one step closer to your goal. Clean your house at least an hour a day in an effort to get fit.

16) Turn The Music On And Start Dancing:- Dance your way to fitness. Get the family involved for fun and fitness.

17) Go The Gym With A Friend Who Has A Membership:- If you can’t afford a gym membership, tag along with a friend a couple of times a week. Be sure to get the most out of each and every trip.

18) Swim In The Local Lake Or Community Pool:- Swimming on a regular basis can also help you get fit. Take advantage of the community pool and go for a swim 4 to 5 times a week.

19) Search For The Workout Channel On Your Television:- Your satellite or cable network likely has an exercise channel that is aimed at getting you up and active. Channel search until your find one that you like.

20) Start An Exercise Group:- If exercising with other people will motivate you, consider starting your own exercise group. The more people you have exercising, the more motivated you will be to continue with you journey.

There are countless ways that you can get fit without spending a dime. Use the 20 tips above to help you get started.

About the Author:
The article has been written by Christine. Christine is a fitness freak and writes for 1001Shop- a home of specialty products like decorative wall clocks, artificial silk flower, etagere, accent tables and lot more.

Hello everyone. Today’s article is a guest post from Christine Kane who writes on a variety of different topics for a number of different blogs.

—–

Maybe you’ve been running for a while and you’re looking to take your running to the next level. Maybe you need some extra motivation to get out the door and work out every day. And maybe you’re just looking for a new challenge to tackle. Whatever your reason, signing up for a race is a great way to push yourself and see what you’re really capable of accomplishing in terms of your physical fitness. However whenever you do decide to dive head first into tackling a 5k, or even a marathon, make sure you don’t commit these common faux pas:

1. Don’t Skimp On Sleep The Days Leading Up To The Race

Getting enough sleep is crucial to preforming well at your race, and this means getting several good nights’ sleep in the days leading up to the event. Even if you don’t get enough sleep the night before the race, if you’ve rested up in the days prior you will be fine. Likewise, if you skimp on sleep in the days leading up to the race then you’ll probably show up tired and not ready to give it your best effort.

2. Don’t Start Off Too Fast

It’s so easy to get caught up in the excitement of toeing the start line of a race. The crowd is cheering, you’ve trained hard, and you’re ready to GO. Unfortunately, a lot of people – newbie athletes and experienced ones alike – make the grave mistake of starting out way too fast… and then end up burning out before the race is over. Be sure to pace yourself at the start so that you can finish strong.

3. Don’t Try Anything New On Race Day

If you’ve been eating toast before your runs then stick to toast before your race – don’t try to experiment with new foods because the end result could be unpleasant. You should never try anything new on race day, and that’s not just for foods but also for shoes and clothes too – the last thing you want is for your body to have a negative reaction to something leaving you uncomfortable and out of luck.

4. Don’t Skip The Water Stations

You have to stay hydrated so that you can keep going! It might be crowded at each station, but slowing down a little bit to grab a cup of water is a much better option than slowing down – or passing out – during the race because your body is no longer functioning the way it should be… dehydration is easy to avoid, so avoid it!

5. Don’t Show Up At The Last Minute

Remember: early is on time, on time is late. It’s better to get there way too early than it is to get there late so that you can have time to make sure that you can go to the bathroom, loosen up, warm up, stretch and anything else that you normally do pre-run. Getting there late will only leave you stressed out, which is never a good thing.

Participating in races is a great way to push yourself farther, get in some exercise, and connect with like-minded individuals. However if you aren’t kind to your body it likely won’t be kind to you, so treat it with respect so that you can give it your best shot!

About the Author:
This guest post is by Christine Kane from internet service providers.  She is a graduate of communication and journalism. She enjoys writing about a wide-variety of subjects for different blogs. She can be reached via email at: Christi.Kane00 @ gmail.com.

Hello everyone. Today’s article is a guest post from Aishwarya Vohra who writes for Escentual.com.

—–

Short, intense exercise sessions are a great way to burn a few extra calories each day. Whilst you still need to follow a solid exercise plan, an extra 10 minutes each day can help boost your metabolism and gain a little extra tone.

So, if you’re raring to slip into those skinny jeans in no time, sneak a few minutes during those commercial breaks in your favorite TV programs. Now, who said you can’t get slimmer watching TV? Just follow these easy exercises to reap the benefits of working out less yet melt fat faster!

Commercial Break 1 – Shape those shoulders, lift the bust and flatten your tummy

Hold a soup can or a light dumbbell in each hand then kneel on a slightly flat pillow. Put your arms up at the sides with your elbows bent at right angles. Bring your arms up overhead then slowly put them down back to start position. Then, pull your arms downward, squeezing your shoulders together as you do. Return to start. Repeat the whole process for the duration of the commercial break. How, you say, will this exercise the tummy? The pillow will require balancing and that means your abdominals will be working too. Great bonus, don’t you think?

Commercial Break 2 – Slim the thighs and get rid of jiggling arms and wobbly glutes

Get hold of those soup cans once more but this time stand with your feet apart, each foot in line with the hips, and with your arms hanging at the sides. Step out your right foot behind for a lunge. At the same time, bend your elbows to put your hands in front of you for a bicep curl. Return your foot to starting position then repeat exercise using the left foot. Alternate lunges throughout the commercial break.

Commercial Break 3- Shape the waist, shrink abdomen and burn that back fat

To get the above-mentioned benefits, it is essential to work the core muscles. This exercise works on your hip abductors, the abs and lower back muscles. Sit on the floor with your knees slightly bent. Hold a throw pillow in both hands and with both arms extended in front, lean back, making a 45 degree angle. Make sure you’re not hunched and that your back is straight. Twist your torso to the right, squeezing your abs while doing so. Return to start position. Repeat the process turning to the left. Do the exercise all throughout the commercial break.

Doing these exercises while watching your favorite TV show is sure to whittle out boredom. Besides, the next thing you know, you have to buy a pair of one size smaller jeans because the old ones are looking too baggy on you!

About the Author:
This article has been contributed by Aishwarya Vohra for Escentual.com. She believes in healthy and balanced living. Although she blogs on various topics, her favorites are health, fitness and beauty related issues.

Hello everyone. Today’s article is a guest post from avid runner David Dack who owns Runners Blueprint.

—–
Are you overweight and looking for a way to lose those extra pounds for good? You’ve come to the right place. Being overweight can take its toll on your health and life quality. Fat is not a well liked buddy. Therefore, getting rid of it is mandatory. Starting a running program can help you lose those extra pounds and keep them off for life.

Unfortunately, if you are overweight, running can lead to a myriad of injuries due to the high impact. Therefore, you need to make sure you start a running program in the right way. In this article I provide 2 steps you need to take to go from being a total couch potato to a true running pro.

1st Step: Flip The Mental Switch

You’re the sum of decisions you’ve made up to this point. Decisions shape our life. And what drives them is our mindset—primarily our beliefs and values. See, what we believe and value most in life, tends to materialize in the real world. For instance, if you value short-term gratification than taking the wise, often the hard, health choices, then you’re most likely to indulge in bad eating habits thus more weight gain.

In addition, if you believe that you can’t change or it’s impossible to be healthy and slim, then the chances of that ever taking place are very thin. “If you think you can or you can’t, you’re right”– John Ford.

Therefore, you need to align your mindset with the type of results you’re after. Here some ways to help you build more empowering beliefs and values:
- Peer up with like-minded people who are on the same path as you. Just beginner overweight runners in search for support and company.
- Set small, measurable, and realistic goals. And go on to achieve them one by one.
- Find a mentor and have him hold you accountable for your actions.
- Keep learning about running, by reading articles, books, magazines and success stories.

2nd Step: Start Walking, Get Running

The mind is just if the first component of the puzzle. Practicing running in the field is what matters more. Here is where the robber meets the road. However, many beginners renounce from the training early on for just one main reason: Doing too much too soon. This is what is known as over training.

For starters, you may be really excited about your new resolution to start running and lose weight, but that’s no excuse to over train. Doing so will just set you for failure and a premature disappointment. No wonder most beginner runners can’t make it past the 2nd week of training.

Therefore, the healthiest approach is to start walking first, then introduce the running afterwards. It’s okay to walk. Walking will allow to get your feet wet, help you build the habit of regular exercising into your daily life. This is of utmost importance.

For instance, during your 1st week of training, go for three to four 30 minutes walks around the neighborhood. There is no need to run even if you feel the urge to. And as the training progresses forward, starting on the second week, you can add 30-45 seconds of running intervals with the walking sets. This is what is known as the Walk-Run-Walk method. And as you get stronger and fitter, you should lengthen the running and shorten up the walking.

This simple method can boost your fitness level without running the risk of injury or burnout. Many despise running because it’s too hard and impossible to sustain— physically and mentally—for a long while. Well, the Walk-Run-Walk method is the perfect recipe for injury-free training while reaping the maximum benefits from each session. Each session should take about twenty to thirty minutes, three times a week. this is the amount of moderate exercise recommended by numerous studies and fitness experts.

By just abiding to the above steps you can start running in no-time while staying injury free. Nonetheless, the key to success is implementation. Therefore, you should start take action now, and learn to trust yourself.

About the Author:
David Dack is a runner and an established author on weight loss, motivation and fitness.
If you want more free tips from David DACK, then go to http://runnersblueprint.com/weightlossrunning.html and for a limited time you can grab this special “Weight Loss By Running” FREE report

If you really want to Lose Weight fast and forever, this is a proven step-by-step technique that can help. You can lose up to 5 pounds each week by just following this simple report. So what are you waiting for? Click Here Now!

It’s been over a year since I last did a product review article. Today I’ve finally got my act together and completed a new product review. The product I reviewed is The Beginners Guide To Muscle Building by Shannon Clarke and I have broken the review down into the following sections.
- Product Overview.
- Good Points.
- Bad Points.
- Overall Rating.

PRODUCT OVERVIEW

The Beginners Guide To Muscle Building contains 16 chapters and 110 pages. However, the information covered can be grouped into 4 main sections:
- Introduction.
- Exercise.
- Diet.
- Lifestyle
- Action Plan & Further Reading.

1) Introduction:

The first 4 chapters and 48 pages focus on an introduction to all things related to building muscle. The very first section introduces the author Shannon Clarke. For those who don’t know, Shannon is a fitness expert and AFLCA certified personal trainer who holds a degree in Exercise Science. She is a published author who also contributes to some of the largest fitness sites on the Internet including Bodybuilding.com and Askmen.com. In terms of muscle building she most definitely knows her stuff.

Shannon begins the main part of the ebook by discussing some of the common reasons people fail when trying to build muscle and some of the popular misconceptions associated with this type of training. After this she discusses what you need before you start working out and then provides a pretty comprehensive overview of the basic weight lifting principles and terms. In this section Shannon covers sets, reps, rest period between sets, the different types of lifts, periodisation, avoiding injuries and more.

2) Exercise:

The next 8 chapters and 27 pages discuss a number of muscle building exercises and options. In these chapters Shannon covers exercises for the main muscle groups – chest, abs, arm, leg, shoulder and back. For each body part she provides some basic exercises with recommended sets and reps and also some specific training tips for the particular body parts.

After this, Shannon takes a look at working out from home and then covers cardiovascular exercise. She covers the pros and cons of home workouts and outlines some of the equipment you will need if you choose to workout from home instead of joining a gym. Shannon then discusses the different types of cardio training and how you can implement cardio into your workout.

3) Diet:

The next 2 chapters and 16 pages cover meals and supplements. Shannon begins the meals section by focussing on the amount of calories you need to be eating and then goes on to discuss carbohydrates, protein and dietary fats in more detail. In the supplements section Shannon discusses how to avoid over hyped supplements and how to determine which ones are actually worth your money.

4) Lifestyle:

The next chapter and 4 pages look at how lifestyle factors such as alcohol, smoking, stress and sleep affect your muscle building progress. Shannon also provides some positive lifestyle choices you can make to overcome these negative habits.

5) Action Plan:

The final chapter and 11 pages provide you with an action plan and some further reading. The action plan brings together all the information in The Beginners Guide To Muscle Building and provides you with some daily exercise and diet plans. The further reading section then links you to a number of useful resources such as exercise databases, calorie calculators and healthy recipes.

GOOD POINTS

1) Key Terms:

From a beginner’s point of view the best part of The Beginners Guide To Muscle Building is the introduction to key terms. When I first started weightlifting I didn’t know the difference between a set and a rep. I couldn’t tell you if someone was performing a compound or isolation movement. It took me months to learn all the different terms and I would have really benefited from something that told me exactly what each term meant right from the beginning.

2) Training The Different Body Parts:

Another thing that The Beginners Guide To Muscle Building does well is explain exactly how to work each of your muscle groups. When I first started weight lifting I just wanted to build muscle. I didn’t know that you had to train your different body parts in different ways. I also didn’t know how to train them in different ways beyond what the trainer had shown me. In fact during my first few months at the gym I only learnt new exercises when I asked one of the trainers for a new program. If I had something like this ebook from the start it would have been brilliant because I would have understood what I was doing right away instead of blindly following an exercise program.

3) Fitness Misconceptions:

Another thing I really liked about The Beginners Guide To Muscle Building is that it gives you the truth behind some of the common fitness misconceptions. There’s a lot of bad information floating around in the gym from both trainers and regular gym goers. However, when you are first starting out you take it as gospel because after all these guys are in the gym all the time. Why wouldn’t they know their stuff? When you get a little bit of experience you realise that some people at the gym simply love the sound of their own voices and may not actually have the best advice. This part of the ebook gives you that information even if you don’t have the experience and saves you wasting a lot of time listening to bad, ill-informed advice.

4) Supplements:

One of the first things I did after joining the gym was head down to the shops and buy a weight gain supplement. It contained a ridiculous amount of calories and promised that I would gain a lot of muscle very quickly. When I looked at the ingredients I saw that it was mainly sugar but since I didn’t know any better I continued to take it. Luckily I only made this mistake once but I know a lot of people who consistently waste their money on well marketed, ineffective supplements. This section of The Beginners Guide To Muscle Building tells you what ingredients to look out for when buying supplements. If I had read this when I was a beginner I would have never invested in that sugar filled weight gain powder and this section could save other beginners from wasting their hard earned cash when it comes to buying supplements.

BAD POINTS

1) Diet Section:

The diet section of The Beginners Guide To Muscle Building is a lot lighter than the exercise section. Whilst it does give a good introduction to carbohydrates, proteins and dietary fats it doesn’t really cover vitamins or minerals at all. In fact the only mention that vitamins and minerals do get is in the form of supplements.

2) Lifestyle Section:

The lifestyle section is even lighter than the diet section and to be honest feels like a bit of a bolt on. Whilst they are all valid points, I think they need a lot more meat. Two short paragraphs on why smoking is bad are not going to motivate many people to quit.

OVERALL RATING

8/10

It’s kind of strange reviewing The Beginner’s Guide To Building Muscle as I’ve been weightlifting for over 10 years. With my current knowledge, there’s very little this ebook would teach me. However, if I had read it before my first ever gym session then it would have been a massive help and I highly recommend beginners get a copy.

Whilst the diet section could do with a little fleshing out and the lifestyle section probably doesn’t even need to be included, the introduction and exercise sections are fantastic. They help give you a basic understanding of weightlifting and building muscle that normally takes months to develop. Overall, The Beginner’s Guide To Building Muscle is a must read for beginners.

A few days ago I discussed 9 fun family exercise ideas you could try this Christmas. However, sometimes it is just too cold or too icy to go outside. In fact sometimes you just don’t fancy the cold and would prefer to stay inside.

If that happens don’t worry – you can still fit in some exercise. Whilst a gym and open spaces certainly give you more options when it comes to exercise, they are not essential. Today I am going to be proving that point by listing 12 weightless workouts you can perform within the comfort of your own home. You don’t need any equipment for these workouts – just you and your bodyweight.

1) BRIDGE

The bridge is a great stretch for your lower back. It can improve posture and help to relieve lower back pain associated with poor posture and sitting on a chair for too long. To perform the bridge watch the video and follow the instructions below.

Video:

Instructions:
- Lie flat on your back with your legs and arms outstretched.
- Bend your arms and legs so that your hands and feet are flat on the floor.
- Push up with your arms and legs and arch your back.
- Hold for 30 seconds.

2) BOX SPLITS

The box splits are a stretch most guys probably think are reserved for girls. However, there are plenty of advantages of doing box splits for guys as well. They increase your range of motion, reduce your chances of injury when playing sports and much more. To perform box splits watch the video and follow the instructions below. If you are struggling use the cushion trick in the video:

Video:

Instructions:
- Stand with your legs as wide as they can go without becoming uncomfortable or causing you to lose your balance.
- Place your hands on the floor.
- Slowly widen your legs even further. This will feel slightly uncomfortable as you are pushing your legs past their normal range of motion. However, if it starts to feel painful stop immediately.
- Hold for 30 seconds.

3) HAMSTRING STRETCH

The hamstring stretch is another great way to improve your functional flexibility for sports. It also helps with day to day things such as putting on your shoes and socks (it’s much easier to do this when you can touch your toes without bending your legs). To perform the hamstring stretch watch the video and follow the instructions below:

Video:

Instructions:
- Sit with your legs straight out in front of you.
- Try to touch your toes with your hands whilst keeping your legs straight.
- If you cannot do this, touch as far down your legs as possible whilst keeping them straight.
- If you can do this, try to touch your head to your knees whilst keeping your legs straight.
- Hold for 30 seconds.

4) SHOULDER STRETCH

The shoulder stretch improves the flexibility of your chest and shoulders. To perform the shoulder stretch watch the video and follow the instructions below:

Video:

Instructions:
- Whilst standing place one arm horizontally across your chest.
- Hook this arm with your other arm and pull it towards your chest.
- Hold for 30 seconds.
- Repeat with your second arm.

5) TRICEP STRETCH

The tricep stretch is a great stretch for both your upper back and your triceps. To perform the tricep stretch watch the video (exercise 1a) and follow the instructions below:

Video:

Instructions:
- Whilst standing place one arm behind your head and bend your elbow so that your hand is touching your upper back.
- Push down on your elbow with your other arm.
- This will feel slightly uncomfortable as you are pushing your tricep and shoulder past their normal range of motion. However, if it starts to feel painful stop immediately.
- Hold for 30 seconds.
- Repeat with your second arm.

6) GOMUKHASANA ARMS

This strange sounding stretch is one of the best I have ever come across. It improves the flexibility of your arms, shoulders and upper back. To perform gomukhasana arms watch the video and follow the instructions below. If you are struggling use a belt, strap or towel as shown in the video:

Video:

Instructions:
- Whilst standing place one arm behind your head and bend your elbow so that your hand is touching your upper back.
- Place your other arm behind your lower back and bend your elbow so that your hand is also touching your upper back.
- Try to touch your hands together.
- Hold for 30 seconds.
- Repeat with your arms the other way around.

7) PRESS UPS

Press ups are an old but effective weightless workout that can strengthen your chest and triceps. To perform press ups watch the video and follow the instructions below:

Video:

Instructions:
- Lie flat on your stomach, place your hands parallel to your chest and straighten your legs out behind you.
- Raise your body off the floor and support your weight with your feet and hands.
- Keep your body straight and slowly bend your elbows until your nose touches the floor.
- Slowly extend your arms and raise your body back to the starting position.
- Repeat for as many repetitions as possible and try increase your reps each time you do press ups.

8) CHIN UPS

Chin ups are another old but very useful way to strengthen your biceps and upper back. To perform a chin up you will need a chin up bar. Once you have the chin up bar watch the video and follow the instructions below:

Video:

Instructions:
- Grab the chin up bar with your palms facing towards you.
- Bend your knees so that your feet are off the ground and hang from the chin up bar.
- Slowly bend your elbows and arms and raise your chin above the bar.
- Slowly extend your elbows and arms and lower yourself down to the starting position.
- Repeat for as many repetitions as possible and try to increase your reps each time you do chin ups.

9) DIPS

Dips are a great weightless workout for your triceps. Simply grab a chair and you are good to go. To perform dips watch the video and follow the instructions below. If you want to really up the intensity use 2 chairs as shown at the end of the video:

Video:

Instructions:
- Sit on the floor with a chair behind you and your legs out straight in front of you.
- Place your hands on the chair with your palms facing down.
- Extend your arms and your legs so that your bum and legs are raised off the ground.
- Slowly bend your elbows and lower your body whilst still keeping your bum and legs off the ground.
- Straighten your elbows and raise your body back to the starting position.
- Repeat for as many repetitions as possible and try to increase your reps each time you do dips.

10) HAND STAND SHOULDER PRESS

This one is probably the most difficult exercise on the list but it is well worth it as it gives your shoulders a brilliant workout. To perform the hand stand shoulder press watch the video and follow the instructions below:

Video:

Instructions:
- Perform a hand stand against a wall with your back against the wall.
- Get as close to the wall as possible and try to keep your back and legs straight.
- Bend your elbows and lower your body until just before your head touches the floor.
- Extend your arms and raise your body back to the starting position.
-Repeat for as many repetitions as possible and try to increase your reps each time you do hand stand shoulder presses.

11) SQUATS

Squatting is usually a resistance exercise but if you increase the reps it still gives your legs a perfectly good weightless workout. To perform squats watch the video and follow the instructions below. If you are struggling use the chair trick from the video to get started:

Video:

Instructions:
- Stand up straight with your arms out in front of you and your feet parallel to your shoulders.
- Slowly bend your legs whilst keeping your upper body straight until your knees and bum are parallel.
- Slowly extend your legs and return to the starting position.
- Repeat for as many repetitions as possible and try to increase your reps each time you do squats.

12) PLANKS

Planks are a very underrated abdominal exercise. To perform planks watch the video and follow the instructions below:

Video:

Instructions:
- Lie flat on your stomach, bend your elbows and place your forearms beside your chest.
- Raise your body off the floor and support your weight with your feet and forearms.
- Keep your body straight and hold for as long as possible. Try to increase the time you hold this for each time you do planks.

SUMMARY

If you are not a fan of cold weather then I hope these weightless workouts have helped give you an exercise plan you can use. If you do each of these 12 exercises on a daily basis you will be able to improve your strength and flexibility over the festive period without ever leaving your house.

Now I want to hear from you guys. Do you prefer working out from home or do you brave the outdoors? Do you have any additional weightless workouts that you would like to suggest? Let me know by leaving a comment.

As I have discussed in previous posts, fitting in exercise around Christmas is extremely difficult. The weather is cold and icy plus you have plenty of social commitments which take up the time that you would normally reserve for exercise. The good news is that you can still get some physical activity over the festive period if you are a little creative. 1 way to fit more exercise into your day is to look at your meetings with family as an opportunity to exercise. Don’t worry. You’re not going to be marching them down to the gym when all they want to do is have a relaxing afternoon. Instead try 1 of these 9 fun family exercise ideas:

1) BUILD A SNOWMAN

If you are lucky enough to have a white Christmas then building a snowman is a great exercise that all the family can enjoy. All you need is some snow, a few lumps of coal or stones for buttons and a carrot for the nose. Optional extras include a hat and scarf. Not only is building a snowman a great way to spend some time with your kids but it also burns a reasonable 285 calories per hour.

2) GO FOR A WALK

Walking is a great way to stop the whole family becoming bloated and tired after a big Christmas dinner. So before everyone gets too comfortable and starts cracking open the drinks, suggest a walk to the local park. There will be plenty of time for alcohol and watching movies later but by going for a walk before everyone gets too settled you can get some fresh air and burn an additional 240 calories per hour.

3) GO ICE SKATING

If you have a local outdoor ice rink then this is a really good exercise that you can do with the whole family. It’s also a particularly good opportunity to teach a new skill to the young children in the group who have never ice skated before.  An hour of moderate ice skating burns an impressive 355 calories and if you really crank up the intensity you can burn a significant to 600 calories an hour.

4) GO SLEDDING

Sledding is another fun family exercise you can try this Christmas. All you need is a sled, a hill and some snow. You might not think sledding burns many calories as you are just sliding down a hill. However, climbing back up the hill burns more calories than you think. Just 1 hour of sledding burns a notable 476 calories per hour.

5) GO SNOWBOARDING

Snowboarding is an excellent exercise idea for the more adventurous families and can be turned into a full day out. All you need to do is find your local snowboarding centre, book your places and show up in some warm clothing. In terms of calories burned, snowboarding is pretty effective and gets through an impressive 429 calories per hour.

6) GO SNOW TUBING

Snow tubing is a unique twist on snowboarding and sledding. Instead of going down the hill on a sled or on a board, you slide down in a rubber ring. Generally, snow tubing is cheaper than snowboarding and is also a lot more friendly to beginners. It also matches snowboarding in terms of calories burned and gets through 429 calories an hour.

7) HAVE A SNOWBALL FIGHT

Snowball fights are great fun for people of any age. You could get 1 started on the way back from your walk in the park or alternatively go out in the garden and have a snowball fight. Just 1 hour of snowball fighting burns 319 calories per hour.

8) MAKE SNOW ANGELS

You probably think lying in the snow making snow angels burns little to no calories. However, you will be surprised to learn that it actually uses 214 calories an hour. Whilst you won’t be doing this for a full hour you can factor it in with 1 of the other exercises listed above. For example, if you go for a walk to the park, make some snow angels when you get there and then walk back home.

9) PLAY FOOTBALL

If you are into your team sports then why not suggest a game of football? It’s a great way to introduce a bit of healthy competition and get some exercise. Plus, if there’s snow on the pitch it becomes a whole lot more fun with all the slipping and sliding. In terms of calories burned, even just a casual game of football burns 476 calories whilst if you are a really competitive family you can burn up to 680 calories an hour.

SUMMARY

If you get your thinking cap on there are plenty of fun family exercise ideas that you can suggest when meeting up over Christmas. If you suggested a day out snow tubing or snowboarding I’m sure everyone would leap at the chance. Even a walk in the local park would be met with a welcome response as it would give everyone the opportunity to get out of the house and enjoy the outdoors.

Now I’d like to hear from you guys. Do you have any fun family exercise ideas that you use over the festive period? Do you think it’s a good idea to involve the family in your fitness routine over Christmas? Leave a comment and let me know.

Sources:
Activity Calculator (Calories Per Hour)
Get Physical: Play in the Snow (Fit Sugar)

Hello everyone. Today’s article is a guest post from Kate Wilson who writes for DIY Health.

—–

Exercising is indeed the finest way to keep fit. Not only does it ensure a disease free life, but it also raises your levels of patience, endurance and persistence. Although there are a variety of exercises which one may resort to, stretching exercises are undoubtedly the best. There are numerous benefits which one may reap by indulging in routine stretching exercises. This is precisely why it is extremely important to do these exercises in an appropriate and correct manner. Enlisted here are a few tips to help you avoid mistakes and perform better while undertaking the stretch.

Do a Little Warming Up

A little round of warm up exercises before you get on to stretching is simply a must. At most times, we begin our regimen by directly embarking on stretching exercises. It is pertinent to be understood here that during commencement, our muscles are usually cold. Stretching them at that point will cause them to strain and thus result in injury. Therfore, it is very important to take certain warming up measures beforehand.

Watch the Pressure

Those who believe that stretching involves indefinite pressure live in a state of complete myth. While doing these exercises, you really need to watch the amount of pressure you place on your joints and ligaments. Do it only till your body can bear it. When it exceeds your limit of tolerance, stop the exercise then and there or you will end up making your ligaments susceptible to fracture.

Maintain a Balance

Maintaining a sturdy balance is an utmost necessity. When you strike a certain pose and pull your muscles along with your body in that position, remember to do so for the opposite side too. This opposing posture will definitely help you strike a perfect balance. This balancing act will enable your muscles to stretch and contract gradually while keeping your body free of stress.

Remain Slow

As they rightly say, slow and steady wins the race. So avoid indulging your body in quick and uncontrollable moves. Every time you jerk a joint, a juncture within it weakens and becomes vulnerable. In order to avoid the use of force, supplement your stretching postures with Yogic breathing. This will ensure that you remain calm and gradual.

Flexibility Does Not Ensure Good Health

It is undoubtedly an eternal truth that stretching exercises promote flexibility. However, they do not necessarily promote good health. They do play a pivotal part in its sustenance; yet, the original source of energy comes from a well balanced diet coupled with a regular regime of sturdy workouts. It is thereby vital that one sustains all of these in an equal measure in order to live healthy.

By sticking to the suggestions mentioned above, you will definitely be able to avoid all sorts of unscrupulous mistakes and perform the stretching exercises with complete enthusiasm and full energy. After all, stretching exercises are a quintessential part of the strategy which forms your gateway to a good health!

About the Author:
Kate is a blogger by profession. She loves writing on luxury and health. Beside this she is fond of cooking. She bought a book on quick recipes and which she liked Deviled Chicken Breasts the most. These days she is busy in writing an article on blood sugar check.