So the weather aye! The pollution should never stop you from being active indoors,Be creative, pick 5 exercise or do them all at once, set your timer at 1 min and do as many reps, repeat as many sets as you wish. Feel free to add jump ropes or high knees in between your exercises. Believe me there's no right or wrong exercises, even jumping on the spot for a minute is pretty much a movement.
knees to elbow
single leg lunges
single leg touch
seated boat twist
seated boat crunch
close-wide stance squat
plank to push up
In every gym I've been to, a swiss ball is always presence. Of course u could do more than just sitting down on it. While performing any exercise on a swiss ball, its best to keep your mid section tight therefore you do not feel any pressure on your lower back.
This two exercise is a little tough but challenging nonetheless, try it at the end of your workout, 3 sets of 10 slow and controlled repetition.bam
mountain climbing plank
scissors on a boat
tights :lorna jane
Creating a habit of regular exercise doesn’t require special gadgets or even equipments. Walking instead of taking the bus and climbing the stairs could be good enough for most folks. But if you’re bored and want to be on your toe with your results or enjoy using technology to enhance ordinary tasks, there is so many electronic exercise gadgets and digital devices available for everyone!
As someone who likes to keep active every day and workout regularly, I have been searching for a fitness band for some time as I have always wanted to monitor and track all my fitness and lifestyle related metrics such as distance walked, distance ran, number of hours slept, and calorie consumption, i do it not to lose weight but just to know my body better.
So my search began and I found out that there are many fitness bands available out in the market today such as the Garmin Vivofit, Basis, Nike+ Fuelband SE, Withings Pulse, Jawbone UP24 and Misfit Shine, among others. They all have different features and each one of them is styled differently. The one that recently caught my eye though is the Fitbit Flex.
Although there are many other Fitbit style of fitness bands, the Fitbit Flex in my opinion is the best one of the lot as it offers a long list of features making it the most complete product of its kind and the best fitness tracker you can buy. It is also one of the best and most competitively priced trackers available, offering many more features than its competitors, and is priced much cheaper than similar products such as the Nike + FuelBand and Jawbone UP. Alot of my clients are seen with the Fitbit Flex.
Some of its features include the ability to track the number of steps you have taken, your sleep quality, the amount of calories you have consumed, and a silent wake alarm that gently vibrates to wake you at your desired time. The Fitbit Flex also automatically syncs all the data collected wirelessly to either your PC, Mac, iOS device, and select Andorid phones, providing the user with real-time access to all the stats on the Fitbit dashboard at any time of the day.
As I scoured the net in search of the best price for the Fitbit Flex, I noticed that today was the launch of the LAZADA 100 SALE on http://www.lazada.sg/lazada100/. It turns out that Lazada Singapore are celebrating 100 days since the launch of their website in Singapore and they are having a sale featuring their TOP 100 Best Selling Items at prices of up to 90% off!
Imagine my delight when I found that they are offering the Fitbit Flex at the unbeatable price of only $109.00! Not only that, 3 lucky shoppers who take part in this sale will stand to $100 shopping vouchers!
The sale starts on the 28 August 2014 and will end on 10 September 2014. So don’t forget to check it out where they have many other products besides the Fitbit Flex ranging from mobiles, tablets, cameras, and consumer electronics to toys, fashion, health and beauty products.
Check out the sale here! à http://www.lazada.sg/lazada100/
And grab the Fitbit Flex here http://www.lazada.sg/fitbit-flex-fitness-tracker-lime-98897.html
Don’t forget to like the Lazada SG Facebook for more promotions! https://www.facebook.com/LazadaSingapore
Today I bump with my very first gym instructor in my gym that I came across when I was 16, back in the days when I got curious about exercises and what others was doing, I kept all my question to my gym instructor, though most of his answers was very straightforward that I thought I already know, I guess I just wanted to hear a magic exercise or a magic repetition to get a certain result.
I always wanted to do pull ups! I would see all the massive dragonboaters performing them in the gym and I wanted to do just 1! Basically I just wanted to be the first girl in the gym to do a pull up, I’m competitive like that.
Its all hard work that is also why you don’t see many people using the pull up bar but just isolating their upper body to appear more cut or whatever they call it and many of this ripped guys, not all but many cant string 10 proper pull up.
One of the best back exercise along side with heavy deadlifts and row the pull ups are said to be the foundation of a solid back program and hey your bicep would get some work too while pulling yourself up!
According to fat loss expert, let me just quote him :
“Josh Hillis notes that a woman who can do three pull-ups and three dips almost always has her bodyfat issues locked down. Strength in this movement seems to have an odd correlation with a woman being “rockstar fit”, as Josh says.”
So will you lose fat while doing pull ups? Most definitely, they are so physically demanding that it requires the effort of the entire body, your core and even your butt is engage when pulling yourself up!
Will you get strongers? If you can bench a decent amount of weight but you cant crank 1 pull up, then you need to readjust your programing unless of course if you are a power lifter. Balancing the amount of pulling and pushing exercise is essential to prevent any injury of the shoulder.
The best thing I love about pull ups, it take so little time to hit so many major muscle of the upper body plus a girl who could do pull up in the gym is always a badass and guys it’s a requirement in the army need I say more.
So stay up for part 2 and tips on getting your very first pull up!
photo credit :DS SAY / LEE (FITBODYASIA)
Being a fitness trainer it's my job to keep my client being challenged,engaged, motivated and at the same time giving them results! i always believe that functional movement out rule every other fancy movement but typical weekend warriors and desk jocks get bored and lose focus and motivation if you get them to squat and do push up and planks at every session! Don't get me wrong all my clients do squat,deadlift, press, pull, rotate, and lunge at every sessions according to a program but there are a bunch exercise out there that you could do to keep them interested! Also the fitness industries have made all sort of fancy equipment for you to use, so why not use it safely in between your main exercises, if you do have excess to a gym of course. I've mention, I love working with balancing exercises with my client, because its such a simple exercise but it can be a taxing to some.
So today I'm going to show you some example of exercising using just 1 dumbbell, i am sure all of us have 1 dumbbell at home, or a water bottle, or if your at the gym, pick up something heavier and challenge yourself! this may look simple but throw in a circuit or add a couple of burpees in between those sets!you will get your heart pumping, so here we go
3 sets of 10 reps
Pick 3-5 exercise and repeat for 3 sets of 10 reps! between every exercise throw in 20 jumping jacks!
(you know jumping jacks right?, i don't have to show you or burpees if you love it like i don't )
warrior frontal raise
boat pose hold
lunge and raise
boat pose crunch
single leg back row
single leg hip extension
single leg back row to hip extension
boat pose hold
high plank row
What is free.
Can be done anywhere.
Can be done by yourself or with someone else or even an entire country.
Comes with some health benefit.
A truckload of bad reputation.
Distintive knees and joint injury.
A total waste of time to some and an addiction to many.
Running or Jogging!
I had to go look up on the difference between those two, beside the pace/speed, Jogging is usually done more leisurely and comes with a slight more bounce as compared to Running which sounds more competitive, a little less more demanding than Sprinting.
Just google jogging the minute you insert "jogging is" the word bad follows through. I wouldn't associate jogging with being bad, every sport that we play have a little element of jogging/running/sprinting, so is sports bad?
Reason why running may be bad, because there is no follow through or planning or progressive training. People see running as a way to lose weight and they beat themselves up and start going for miles and hours for their first run, they do it a couple of days, every day! get tired, pull a muscle, and blame it on running! To much of every thing is not good and too little of everything is not good either, therefore building up miles takes time, i wouldn't do marathons, maybe 1 and get it over my bucket list but thank god its not in it. haha
If you are planning to start running,because its cheap, free and makes you feel good, always start of with a 5-10min warm up. Run/jog no longer than 30 minutes for the first time and if you need to stop then stop! listen to that poor body that sit on a desk an entire day , you can't just force it to run immediately, Let it get accustom, let the joint and muscle start developing and firing up.
For the first week plan to run 2-3 times per week depending on individual , get ample of rest and remember to hydrate, try not to run more than an accumulated to 2-3 hours a week unless if you are planning to compete in a race, but if you are just planning to stay fit, and if that 30 min is getting to easy, instead of increasing the time of the run why not increase the speed!
Why i don't run anymore? i find that i can do more efficient exercise in the gym and my knees are not in the best shape since my netball days! but just for you and to prove that running is safe if done correctly, i'll try adding it into my program and let you know how i feel after running bur of course you're not gonna get 10km per week from me, maybe 2km if you're lucky! on my next post i will find a suitable APP to use via your phone to track the distance and speed and if you do know of any, drop me a comment.
Below are some pointers to remember when running! yes there is an efficient way to do everything, no right or wrong. When i workout or when i participate in activity, first thing that i love to address is that it shouldn't hurt you, nothing is safe, people die while running, but people die getting choke with a fish ball too, we just need to be more well prepared and aware to actiivites that we can control.
I recalled netball training, my coach made us toss around 5 kg medicine balls countless numbers of repetition until your arms literally died, but hey it did get me stronger, it made the netball lighten and in crossfit! we would usually toss a 5kg or 10kg medicine ball up against a wall while dropping into a squat way too many time until you have no more gas.
I am sure you would be able to find a medicine ball in any gym you visit, it comes in a variety of weight range depending on how atas(classy) your gym is, here's a bunch of exercise you could do with a ball and not just use to sit on it like i do at times :)
Feel free do 3 sets of this circuit anyway you fancy in 12-15 repetition, throw this in after your weight training or do it as your total body workout or just pick 3 that you like and keep doing it for 30 second intervals!
1) ball plank ( hold for 30 seconds)
2)ball stability lunge
3)ball push up
4)ball pike ups
5)ball power pike ups
6)basic ball lunge
7)ball sit ups
ball stability lunge
ball push up
ball pike ups
ball power pike up
basic ball lunges
ball sit ups
I always challenge my body in every movement possible, be it climbing on the gates of my home when I've forgotten my card or basically moving in a way i barely move in, and this have made me notice certain tightness at different areas of the body, the human body never seem to get me thinking on how this has occurred, maybe i carry my bag more on one side, maybe i played netball for a very long time, maybe i got the wrong shoes i was 12, or maybe sitting is really that bad.
I still find this movements challenging without any weights being used, therefore stick to body weight and perform 10-12 repetition on each legs for 3sets, as for a static exercise hold for 2 minutes.
deep side lunges
Compared to basic forward lunges, the primary difference with a lateral lunge is that during the exercise, you lunge toward the side rather than forward. You start in the same position, standing straight up with your feet shoulder-width apart, arms down at your sides. Take a big step to one side, lunging down and putting most of your weight on your leading leg. Lower yourself down until the thigh of your trailing leg is nearly parallel to the floor, always keeping your toes pointing forward during the exercise. Return to your starting position, then repeat on the other leg.(citation)
pretend that you are reaching out for a chair at the side of the room.
deep squat holds
Whenever i begin training a new client i am always impressed to those that can get into this position and if they cannot sit down in this position comfortable, i would try to fix it until they reach deep down in a squat position, this is by far the most natural state of sitting, remember those days that you had to squat to take a poo?
If you find holding the position a challenge, place something heavy in front of you and slowly find your balance, but always make sure you're feet is pressed firmly on the ground.
for ladies out there, dont be afraid to pick up something heavy beside your handbag, i GUARANTEE, it would be life changing.
Have you seen the latest movie, EDGE OF TOMORROW? I'm definitely not a fan of Tom Cruise but I watched it because of Emily Blunt! Damn! Her body looks so lethal that I feel bad munching on my popcorn but finished it anyways.
Recently Hollywood have been celebrating strength in women. Not just skinny bodies with a pretty face, but actual celebrities who put in hard work for their roles.
So I spoke to her personal trainer. Okay, just kidding. Being a personal trainer, I know the amount of hard work she had to put in to achieve that body. And yes, it may take longer for most of us but make that journey count! I want to look badass like Rita Vratask, or maybe just half of her.
Before we dedicate time for some arm exercises that you can do at home with a water bottle or with weights at the gym, let's talk about 3 pointers that would help you increase your progress
Stick to unprocessed food, ensuring that you get protein in every meal, keep your meat lean,and ensure that you eat the whole plantation of green leafy vegetable, if you are hungry and need a snack reach out for healthier option such as nuts or vegetable sticks, and also drink loads of water.
Yes Emily Blunt trained 6days a week, 2 and the half hours a day but not all of us have that luxury, so dedicate 20 minute everyday - doing something challenging, throw in some stairs sprints and interval trainers at home and another 40 minutes being active and on the move, like take more toilet breaks , stand and walk around, do some stretches, do some squat at your desk or some table push up, just so you know, i am not responsible if you do get weird stares : )
3) Increase of activity
Make every minute you have active, if you are not rushing, take the longer route, take the stairs, walk your dog, play sports with your friends or when you go shopping, try to increase your walking speed.
Here's some exercises you can do for her svelte upper body.^^
you can choose to finish 1 exercise first and move on to the other or challenge yourself to do exercise number 1-4 without much rest and repeat,
exercise number 5 is basically to challenge you, do as many reps as you can with good form until failure.
for push up, there's 2 option, feel free to pick which ever works for you.
pick a weight that you can do 10 reps and the last 2-5 reps are tough but do-able or even start off with a pair of water bottles!
1) modified push up
1)standard push up
2) lateral raise
3)bend over reverse fly
4)standing arnold press
5) renegade row to push up( slightly more challenging)
Hi, my name is Jas. I am a freelance personal trainer, the purpose of this blog is not only to
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