Tag Archives: exercise


When you think of the treadmill( infamously known asthe dreadmill ), I’ll bet you automatically associate it with running.

I know running is good for you and all, but TBH, I often only find myself constantly checking the clock to see when my torture I mean jog will finally be over.

If you’re like me, the good news is there are plenty of ways to work out on a treadmill without having to do any running whatsoever.

Here are six creative treadmill workouts to spice up your cardio routine and insure you’ll never have to run again.

1. Walking Lunges

The other day, I was doing walking lunges across my gym, and it was honestly a pretty pathetic sight.

Picture a profusely sweaty girl weaving through the cross-fitters and sharply swerving to avoid bumping into that oblivious dude who’s always glued to his phone.

Anyway, taking your lunges to the treadmill clears out all of those obstacles and allows you to focus on simply mastering your sort and impression the booty.

2. Side Shuffles

Side-shuffling is great for working the inner and outer thighs, glutes, and increasing strength, as well as flexibility.

You might get some weird appears from the girl on the machine next to you, but frankly, anything to avoid that routine operate amirite?

3. Reverse Mountain Climbers

Mountain climbers arebasically the push-up of the treadmill world, and they’re about as difficult as they sound.

You’ll probably miss operating when you’re done with these bad boys or not, I don’t know your life.

4. Walking Plank

This plank variation will severely engage your core and shoulders like no other workout you’ve ever tried.

If you thought the traditional plank was hard, you might want to reevaluate after a few minutes of these babies.

But hey, your shoulders will be sculpted AF. You can thank me later.

5. Incline Push-ups

There’s nothing worse than when your HIIT circuit calls for incline push-ups, and all the free benches are entirely occupied by a bunch of sweaty, gross dudes.

Thankfully, you can take this workout straight-out to the treadmill and still work on your triceps.

Plus, you can glance at the runners on either side of you and mutely thank your lucky stars you’re not sweating it out with them.

6. UphillWalking

Boost the incline on your treadmill and go for a brisk, upward stroll if you can’t stand running.

Exercising on an inclinebuilds muscles in the ankles, calves, upper and lower thighs, and glutes.

The incline of the treadmill also stretches out your calves, constructing lots of tilt, mean muscle, so you can say peace out to your shin splints once and for all.

The steeper you set the incline, the more you’ll benefit so don’t hold back!

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Exercising isnt always the best part of my day. Sure, there are some days where I cant just waiting hop on my bike and get going, but there are some days where Im really simply not feeling it.

Maybe I had a crappy day at work, maybe its that time of the month or maybe its merely not my day and the last thing I want to do is to continue efforts to hit a new PR at Flywheel. As much as spinning sometimes isnt my number one priority, I love it. But most importantly, Ive learned a lot from it.

Yes, Ive properly learned how to tap back without violating my back, and how to reach 105 RPM without looks a lot like a lunatic, but Ive also learned a lot about myself.

And thats not from sitting on motorcycle for 45 minutes, its from listening to my instructors.

Ive been blessed with some of the best fitness teachers not only in Boston, but also in the country. And after a year of spinning my little tush off, this is what Ive learned from them 😛 TAGEND

1. Love yourself.

This probably seems counterintuitive or super clich, but its true. The reason I started spinning is because I couldnt appears to love my body for what it was. And as much as the workouts have changed it, my teachers changed it even more.

Their crazy confidenceand love for everything they do is so ridiculously inspirational. Every time I walk to class, I just feel myself strutting down the street because thats what theyve taught me to do.

Signing up for class each week, walking through a rainstorm and many other things dont make going to class easy, but were doing it. So love it, and love yourself because youre beating some serious odds.

2. Youre not always going to hit a PR.

Im crazy, crazy competitive. Even as a little kid, I always wanted to be first in line or the fastest at finishing my meal( plainly because PE was my worst subject ).

And yes, Flywheel maintains my competitive spirit alive, which Im totally grateful for. But Im not going to be at the top of the Torq Board every day, and thats wholly OK.

Were all going to have bad days days where we just cant appears to made checks and balances between our torq and RPM but those are also the days we are still, against all odds, sitting on that damn bike and kicking butt.

We night not always be kicking the best butt, but regardless of your rating, you are still KICKING BUTT.

What Happens To Your Body When You Stop Running Out[ LABS]

3. EAT.

This might also seem like the most ridiculous tip in the world, but if you dont eat and if you dont eat healthy, for that are important you wont be able to work out.

I cant even tell you how many times I didnt snack or lunch before my workout, and I came severely close to fainting.

Your body requires nutrients so you can work even harder. If you dont eat, you wont have energy. And your body wont have anything to burn.

And then what happens? Youll have serious potbelly aches, and youll accident. Not good.

4. Be patient.

I am one of the least patient people in the world, so this one is a true life lesson. Your body wont change a week into your workout, and you wont be the best in class after a couple of spins.

It takes time to change, and so what? Youre still aiming for change and aiming for a better you every time you walk into that studio. Be proud!

I perfectly hated exercising before I discoveredspinning. I always, always dreaded it, and now its something I( largely) look forward to.

Yes, I feel great after my workouts, but the lessons Ive learned from it and my instructors are worth a hell of a lot more than any calorie Ive burned.

Give it a try. Who knows, perhaps youll love it as much as I do.

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It’s not easy to change your negative lifestyle habits. That’s why they’re called habits. But one female finally decided that enough was enough, and as you can see from her unbelievable before and after scenes, potential impacts has been truly remarkable.

The 4ft 10 ” 20 -year-old, who goes by the name of melephants and who once weighed 143 lbs, lost around 30 lbs by feeing properly, counting calories, and reaching the gym four to five times per week. She started by adjusting her eating habits( “I base my meals around a source of protein now( chicken, fish) and lots of veggies, ” she says. “I don’t eat carbs that much, more on lifting days”) before gradually incorporating exert into her routine. She spent the majority of members of her first month on the treadmill but she didn’t ensure much change, and so now she concentrates more on HIIT( High Intensity Interval Training ). She works her lower body two-three times per week and her upper body twice, and during those conferences she does deadlifts, squats, bench press and hip thrusts.

She’s also made smaller a modification to their own lives, such as standing instead of sitting on the train, drinking more water, and leaving snacks and junk food out of her home. “Honestly, it’s not only benefited my physical health but my mental health too, ” she said, adding that her lifestyle change has been the “best decision I’ve ever attained! ” So if you’re looking to shake things up then what are you waiting for? Take a foliage out of this woman’s book and start taking steps towards a happier, healthier life!

When this woman started to make changes to her daily habits, the results were incredible

She used to weigh 143 lbs but she’s so far lost 30 lb due to various adjustments to her lifestyle

“I base my dinners around information sources of protein now( chicken, fish) and lots of veggies, ” she says

“I don’t eat carbs that much, more on lifting days”

“For the first month or so I spent a lot of period on the treadmill but didn’t enjoy it/ find much change”

Now she focuses more on HIIT( High Intensity Interval Training) while also hitting the weights

She works her lower body two/ three times per week and her upper body twice

During her upper body sessions she does deadlifts, squattings, bench press and hip thrusts

“It’s not only benefited my physical health but my mental health too. Best decision I’ve ever induced! ”

The internet was just as impressed as we are

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For sculpted limbs and toned abs, fitness instructor and celebrity trainer Amy Dixon has the mother of all moves. “The wood chop is the number one exercise I have my clients do to tone their arms and abs, ” she says.

Step 1

Start by holding a heavy dumbbell with two hands. As Dixon demonstrates in the above video from #OWNSHOW, hold the dumbbell by the weighted objectives , not by the bar. “If you do that, you’ll be so focused on hanging onto the weight for dear life that you won’t notice if you’re constructing other mistakes with your kind, ” she explains.

Step 2

Position your feet wider than your hips and slightly bend your knees.

Step 3

Bring the weight up above your shoulder, and then rotate your torso while bringing the weight down toward your opposite hip as you rotate and bend your knee.

“You have to get down low in order to generate power to swing the weight back up, ” Dixon explains. “The lower you squat, the more power you’ll have in the move. But always recollect to move in a pain-free range of motion. In other words, listen to your body.”

Step 4

Swing the dumbbell back up toward your shoulder, straightening both legs as you swing upward.

For best outcomes, Dixon recommends completing three decides of 12 reps on each side.

To stimulate your workout most difficult, you use a heavier weight or change the timing. “Swing down from the shoulder towards your opposite hip rapidly, then slowly bringing the weight back up above your starting shoulder, ” Dixon instructs. “Or do the reverse, bringing the weight down slowly and rapidly bring it back up.”

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If you’ve always been the type of person to work out in the evening, you know that life can often get in the way of your #GymGoals. Whether it be extra hours at the office, your friends making you up for happy hour, or an impromptu Bumble date, cancelled workouts can easily become the norm. But as much as you try to rearrange your routine, you only can’t figure out how to work out in the morning.

Honestly, people who work out in the morning used to seem like another species to me. I could scarcely drag myself out of bed to brew my coffee, let alone blast out some burpees.

But with a few simple lifestyle changes, I slowly bear-crawled my way over to the dark side( literally — it’s still dark when I wake up ). And now, I can confidently call myself a morning person — at least when it comes to exert, that is.

Trust me, I was in a full-blown relationship with my snooze button when it came to morning workouts. Like, “were in” knee-deep in the honeymoon stage, and I had no intents of a divorce anytime soon.

So if I can break up with the snooze button and become a morning person, trust me, you can, too.

Here are five simple lifestyle changes that will finally let you attain the switch to morning workouts.

1. Eat Right At Night

The foods you eat the night before your workout can definitely impact how you’ll feel by the time you reach the gym the next morning.

Basically, greasy junk food is going to attain you feel sluggish AF when it comes hour for those #gains.

Having a balanced meal that includes carbs, protein, veggies, and healthy fats for dinner will give you a lot more energy when your alarm goes off in the morning.

2. Get Some More Shut-Eye

This might seem like a no-brainer, but catering to your body’s natural circadian rhythm will induce waking up for a morning sweat sesh much easier.

Try to get the recommended seven hours of sleep by switching off your phone during those late hours and giving your body the deep sleep it needs to perform at its best at the gym.

3. Make A Motivation List

Making a list of things that will motivate you to hop out of bed in the morning will help you recollect why you’re sweating it out at sunrise.

Whether it be the beaker of coffee waiting for you when you get home, or the #BootyGains that you’ll reap from a consistent a.m. workout routine, write it all down and stick it on a post-it note right next to your bed.

4. Prepare The Night Before

Setting out your clothes, keys, and shoes the night before will remove any obstacles or excuses you’ll be sure to make in the morning.

Sometimes I even sleep in my sports bra and work shorts because I know if I don’t, I’ll try to be sneaky AF when 6 a.m. rolls around.

5. Reward Yourself For Rising And Grinding

Making yummy pre-workout snacks that will be ready for you before your journey to the weight room can stimulate early rising a lot easier.

Prep your healthy treats as a reward for responding to your wake-up call. These chocolate peanut butter energy bites will stimulate parting with your pillow a lot more doable.

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A combination of a healthy diet and a well-rounded exert regimen is key for weight loss. But if you pit the two against one another, one yields more results than the other.

When it comes to falling pounds, what you put in your body is more important than how you move it, according to the AsapSciencevideo above. The clip expressed the view that cutting out calories is more fruitful than running on the treadmill because it takes less period. You could put on your gym clothes, go to a workout class and come home and shower to burn some calories, or you could just not feed a candy bar.

While exercise is crucial for leading a healthy life, exclusively, it doesn’t often promote weight loss. A 2015 analyse found that calorie control is more successful, especially because exercise increases appetite in many people. Even more, additional research found that working out burns more calories initially, but the burn eventually plateaus as the body adjusts for stability.

Nevertheless, we have to stress that putting the two together is your very best bet for getting the most out of life. Don’t forget that physical activity can reduce risk for heart disease, cancer and diabetes and can boost your mood and help you sleep better.

Lucky for you, you don’t have to choose between the two.

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We can all be supermodels, yall. Its not even that hard or anything.

Victorias Secret model Elsa Hosk recently laid out her food and fitness diary for StyleCaster, and, TBH, it sounds pretty doable.

On oneparticularday, the 27 -year-old downed bacon and eggs for breakfast, a mozzarella and tomato panini with lentil soup for lunch and an impressive spread for dinner at The Greek including fried cheese, chicken skewers with rice pilaf and a potato, cucumber and feta salad.

Um, yeah, yes. All of that. Every day. Dedicate it to me. I want to be runway sexy and suck down plates of hot cheese more than I want to breathe clean oxygen.

The model doesnt snack, so she makes sure her dinners are big enough to tide her over until the next plate of pilaf or Juice Press smoothie.

To stay fit, Hosk develops with boxing coach Kwame Davis and opts for basketball over mindless cardio.

She doesnt work out to music, which sounds like a unique formof torture developed by terrorists to gain entry to the White House undetected, but to each his or her freaking own, I guess.

The 5-foot-10-inch Swede advisesreaders to recollect to exfoliate and moisturize, as it is evidently a vital step in the supermodel transformation.

Lets face it, you dont want to play a sweaty round of basketball and polish off your third pan of fresh, cleansing bacon merely to realise you still definitely sounds like the cartoon witch from Brave who turns everyone into bears simply because you missed one simple skincare step.

At no point does Hosk mention how big a role genetics play in a given individuals ability to be so drop-dead gorgeous that society as a whole stares agape like hungry cartoon animals.

Yet, I have faith if we all commit ourselves fully to the lifestyle, were each merely a four-day weekend away from strolling down the runway of the Victoria’s Secret Fashion Showin string bikinis and massive pairs ofwings, the breeze blowing gently through our thigh gaps.

Anyone interested in exploding the sweet bubble of this fiction for me can kindly keep it to his or her damn self.

Let. Me. Have. This.

See you on the runway, Elsa girl!

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It’s officially winter. This entails layers, long sweaters and multiple pairs of long johns are entirely acceptable( and even kind of trendy ).

I’m a fan of the cooler months. They conceal a lot of imperfections.

But as an advocate of body positivity, Im not about to make this article about your body looking good in the winter.

Every body is different, and if I read one more piece about how to get a thigh gap, I will explode.

What I will do, though, is explain why its important to exert your lower body-year round. These reasons have nothing to do with how you appear, and they even offer some workout suggestions.

Exercising your lower body will reduce the health risks of trauma, improve your balance, allow you to move more quickly( and for longer periods of period ), improve your metabolism, alleviate lower back ache and increase your range of motion.

Your legs are basically half your body. You rely on them to do basically everything.

Making dinner? Youre most likely standing.

Running to the bathroom? Still using your legs.

Tapping your foot during a long flight out of boredom? Watch?

I havent even mentioned exercising.

Leg day doesnt exactly have an exciting reputation on social media. Everyone calls leg day the day they love to hate.

There is a lot of pain post your lower body workout, sometimes attaining it difficult to even sit down.

But it doesn’t have to be so bad. Actually, you can learn to love leg day, especially if it means awesome results.

Thisis why I’m presenting you with three 10 -minute videos( and who doesn’t have 10 minutes ?) to help you get super strong legs.

1. Ballet Beautiful: Lean Hips& Outer Thighs

The moves in Ballet Beautiful: Lean Hips& Outer Thighs are easy and can be done anywhere. If theres room for you to lie down on the floor, you can do this video.

I do, however, recommend doing this routine on a mat. You may not be able to walk quiteas easily the next day, but youll feel empowered and strong.

Plus, the video is quite elegant. It takes some of that leg day fear away.

I would recommend stretching and warming up your hips before pressing “play” for ultimate security. Spectators are not required to have any previous ballet experience to make this one a favorite.

Check it out 😛 TAGEND

2. 30 -Day Fat Burn: Legs And Butt Shaper

Interested in a bit more cardio, but not too much? 30 Day Fat Burn: Legs And Butt Shaper is exactly that.

Its great to pair this video with any other routine, as it involves many squatting pulses, light cardio explosions and even some floor work.

All you need for this 12 -minute routine is a mat, or at least something to put under your knees when the floor run begins. If I miss this routine on leg day, I feel like somethings missing.

Its a must-try, low-impact aerobics routine for everyone.

Check it out 😛 TAGEND

3. BeFit Bikini Body Pilates: Lean Legs

Though BeFit takes the exercises in this video from traditional Pilates class, they differ from novice to intermediate.

Anyone can do them.

You dont have to be a Pilates expert to be good at this. You can implement the moves into your regular workout routine.

Check it out 😛 TAGEND

Exercise doesnt have to be complicated, time-consuming or expensive. Simple motions can work, get you the strength you want and may very well be free.

No gym membership is necessitated this winter.

But Ill still keep the long johns.( Theyre so comfy .)

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You know when you’re lounging around, catching up on, and you abruptly realise you haven’t moved in, well, an embarrassingly long time? And you’re pretty sure your butt is so dead asleep you are able never be able to move it again? You want to get your blood pumping, but like, standing? That’s way too much effort. Well, actually, there are plenty of workouts for your butt that the project works, and don’t require you to move at all from your comfortable yoga mat.

Try these six kickass( literally) exerts to get the booty of your dreams with the least sum of effort.

1. Glute Bridge

From strengthening your loot and hamstrings, to reducing knee and back pain, to sculpting your core, the glute bridge candidly does it all.

And hell yes you should roll over and take power nap after, because you earned it.

2. Fire Hydrant Kick

You can’t park in front of them in real life, but you continue to park yourself right in front of your Netflix episode while you’re doingthese bad boys.

This exercise targets the outer glutes, core, and hipsto make this move a total lower-body trifecta.

I’m comin’ for ya, perky booty.

3. Donkey Kicks

Stay right where you are, and add some donkey kicks into your routine.

These simple kick-backs will sculpt your glutes big time, which helpsincrease your velocity and agility you know, for when you choose you actually want to get up.

Add ankle weights if you want to feel the booty burn.

4. Single Leg Glute Bridge

Remember your BFF, the glute bridge?

Well, subtract a leg, and redefine your rump with this slightly trickier variation.

You may be laying down, but don’t be fooled this moveis effective AF.

Your hammies won’t know what reached them when you double the difficulty of the classic bridge.

5. Lateral Leg Lift

Lateral leg lifts are the ultimate lazy-but-not-actually-lazyexercise. Severely, those minor, controlled movements run a way.

Sideleg raiseswill really run your abductors, which arethe muscles that help move your thigh to the side of your body.

6. Clam Shell

According to a 2011 study from the, theclamshell exercise was one of the five largest exerts for strengthening the gluteus medius and a strong gluteus medius entails less injuries for you in the long-term.

Listen, if I can achieve ultimate booty strength without ever having to stand up, you can catch me chilling on the floor forever.

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