We have all been there at some point: snow blocking the roads, sick child at home that needs pampering, car is in the shop, or probably the most common, I just don’t have the time today. But you need to get to a gym to get a leg workout, right? What to do?
While less than ideal, I typically take these days as an opportunity to work not only major muscle groups, but also minor muscles that are often neglected during traditional exercises. As goes the old idiom, “a chain is only as strong as its weakest link,” so goes a body is only as strong as its weakest muscle. So here are four at-home exercises that can work both your major and minor muscle groups which require little to no equipment.
Typically, when we do lunges, we are doing front lunges, which give the quads a fantastic burn, but otherwise do not work other muscles. The windmill lunge will work all parts of your leg, including the inner thigh muscles and hip abductors. To do a windmill lunge, begin with a normal forward lunge, with your right foot forward. In your next lunge, step forward at a 45 degree angle. Continue to rotate 45 degrees each lunge, and after five lunges you will have just completed a reverse lunge. Repeat until fatigued and then switch legs.
One of the worst aspect about at home workout is that without equipment, it is difficult to do explosive movements which activate those “Type 2” muscle fibers, which are the muscle fibers responsible for your heavy lifts. Doing a jump lunge will activate those type 2 muscle fibers. To do a jump lunge, it’s easy; do a lunge, then jump up in the air and switch your foot position for the next lunge, then land. The faster you move, the better the burn!
This exercise requires a lot of balance to execute correctly, so in case you fall over your first few times, make sure you have something to grab onto. Stand on a step with one foot and keep your other foot off the ground. Lower yourself with your planted leg until your butt and knee are parallel, then stand back up. If you can, try not to hold onto anything while doing these. Again, balancing engages minor muscles as well as your core.
Likely the easiest exercise from this list, find an inflatable exercise ball and lie down on your back. Place both your heels on the ball and lift your body off the ground. Now bring the ball in closer to your body by curling your legs. Repeat until fatigued. For a more challenging exercise, use a smaller exercise ball, which will throw your body off balance and engage more and different muscle fibers.
Whether your home is your ideal workout spot or you’re crunched for time and can’t leave the house, these exercises can get you the workout your body needs.
This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all newWeight Loss Stack 52, the most fun and unique way to lose weight.
Come on, you know where the back machines are in your gym right? Well if you don’t, it’s the group of machines that rarely have anyone on them. That’s because people like to work muscle groups that get attention, like biceps and abs. However, those with strong backs will be the first to tell you it is one of the most important muscle groups on your body, not only for posture, but for any type of athletic movements.
Back Exercises You Can Do at Home
Facts about your back muscles: — Your back muscles are the second strongest muscle group in your body; only your legs have more power.
— A wide back creates the illusion of having a much smaller waist than you actually do. Therefore you look a lot trimmer than you really are.
— Back training burns more calories than most exercises because they are the second biggest muscle group in the body
— For athletic movements, a strong back will enable you to throw further, climb and pull higher, or punch harder.
— The lower back is used in nearly every exercise that you do for your entire body.
So, how do you exercise your back if you don’t have access to gym equipment? Easy, just follow the below workout I designed for you. Feel free to add or take away reps if the exercises are too easy or difficult for you.
Supermans – 1 set – 8 reps
Lay face down with your arms out straight in front of you. Raise your arms and legs 6 inches off the ground. Hold for 3 seconds and return to the starting position.
I Pose Pump – 1 set – 18 reps
Lay face down with your arms extended by your side. Raise your arms and legs 6 inches off the ground. Pump your arms up and down.
T Pose Pump – 1 set – 25 reps
Lay face down with your arms extended outward. Raise your arms and legs 6 inches off the ground. Pump your arms up and down.
Bird dog – 1 set – 8 reps
On your palms and knees with your eyes facing the ground, raise one arm and the alternate leg in line with your back. Hold for 3 seconds. Every two times you raise your leg is one rep.
Bridge– 1 set – 8 reps
Lay on your back with your knees bent and feet hip-width apart. Put your arms at your side and lift your hips. Hold for 3 seconds and return to starting position.
There you have it, 5 back exercises you can do anywhere and anytime without any equipment. Of course, if you have a gym membership you could add many more back exercises to this workout, such as lat pull downs and pull ups. Always be sure to stretch your back after a workout to reduce soreness and stiffness.
This article was authored by Michael Volkin, inventor of Strength Stack 52 bodyweight exercise cards and the all new Weight Loss Stack 52, the most fun and unique way to lose weight.
There is so much to learn about workout properly, it can be as confusing as you want to make it. However, there are some simple tips, tricks and hacks that anyone can do to make working out easier and more effective. Below are some simple fitness hacks that you can incorporate today to take your fitness to a higher level.
Eat more meals – Note I am not saying eat more food. Break your meals into smaller portions and eat more frequently. Ideally you should eat a meal every 3 hours. Doing this will keep your blood sugar levels in check, keep your appetite under control so your less likely to binge on an unhealthy snack and increase your metabolism.
Tell the world – Tell the world, or at least your world, that you have a goal to lose weight, gain muscle, or even finish a 5k. Most people are willing to let themselves down before their friends and family. Whatever your goal is, telling your friends and family will keep you accountable to them and not yourself. Social networking websites are a great medium for announcing your goals.
The “new exercise” rule- Too often I see people in the gym doing the exact same exercises day after day. Your body has an amazing ability to adapt, and exercising is no exception. Over time, doing the same exercises over and over will decrease the effectiveness of your workouts. Make it a goal that every Sunday night you will search the internet for one new exercise you want to do at least 3 times during the upcoming week. Not only will this new exercise be a learning experience, it will take your fitness to a higher level.
Workout with a friend – Fact: working out with someone will make you less likely to skip a workout and more likely to complete a workout. So grab a buddy at a similar fitness level to you and be amazed at how far you push yourself.
Reward yourself – This hack is especially useful for someone who can never seem to workout consistently. One of the biggest problems newbies have is they quit because they don’t have an end goal, or their goal is too long term. Make a short term goal, just a month or two, and if you complete your goal, say lose 7 pounds, reward yourself with new workout clothes. Having a short-term goal and a reward will make you more likely to finish what you started.
Exercise to Fast Music – A recent study concluded exercising to fast paced songs made people exercise harder and longer. So load your phone up with fast paced heart thumping music before you exercise to increase the effectiveness of your workout.
Active Work Meetings – Why does a day at work have to involve sitting at a desk 8 hours a day? A recent study concluded sitting is deadly, literally. Schedule an active work meeting. Instead of sitting at a conference table with others, burn some calories and take a walk around the building.
Are you tangled in the web of weight loss fads and endless contradicting information on the web? Hopefully you haven’t fallen victim to one of these fads, wasting money and time with the hopes to lose a few pounds, only to gain more back in return. I know, it’s frustrating and millions of people share your pain. Below I explain several myths that you might be doing right now to try and lose weight. If you are, then stop wasting your time and money.
JT drinking Naturade all in one nutritional shake
MYTH # 1) LOSING WEIGHT REQUIRES HUNGER PAINS
The fact is, what you eat is more important than how much you eat. If you don’t eat enough, your metabolism will slow down, making your body want to store fat. As a result, your initial weight loss will come from water and muscle, instead of fat.
You should try to consume healthy food choices and save those foods (and beverages) that are high in fat, sugar and calories for special occasions. Yes, you can have those unhealthy food choices from time to time, in fact, it’s encouraged. Without a cheat meal or snack every now and then, you will get frustrated and lose sight of your goal. Please note, I said a cheat meal, not a cheat day. I see too many people doing cheat days, which is way too much for your body to overcome on a weight loss plan.
MYTH # 2) EAT NO FAT WHATSOEVER
This is a very old and popular myth. Your fat intake should be limited to around 15% of your overall daily calorie intake. Fat is needed in any diet to lubricate your joints, keeps your skin smooth and elastic, provide a source of energy, help your nervous system function properly and more. Olive, flaxseed and fish oils are good sources of fats. Fats to avoid include saturated fats and hydrogenated fats (also known as trans fats).
MYTH # 3) AVOID CARBS
You’ve certainly heard this before, “Carbohydrates are bad for you and should be avoided”. This myth has been trending lately as fad diets like Atkins and its copycats become more and more popular. The truth is carbohydrates have a moderate amount of calories (about half as many as fat). Simple carbohydrates (sugar) should be limited, but complex carbohydrates: whole grain and starches are high in nutrients. The problem with carbohydrates is portion control. Too many people eat at restaurants with huge portion sizes loaded with 5 times the amount of carbs needed for a given meal. The best way to control your carb portions is to cook for yourself.
MYTH # 4) MEAT IS THE ONLY WAY TO GET ENOUGH PROTEIN
Meat is a great source of protein, but it certainly is not the only source. Meat can also be high in fat and sodium so many people look for alternative sources of protein. Egg whites are a prime source of protein and so are various vegetables and legumes like peas, spinach, Brussels sprouts and broccoli.
MYTH #5: EXERCISE AT LEAST 30 CONSECUTIVE MINUTES TO GET AN EFFECTIVE CALORIE BURNING WORKOUT
Adults should engage in a workout regimen for at least 30 minutes a day at least 4 days a week. Research has shown that the activity does not need to be done all at once. The 30 minute routine can be split into two 15 minute intervals and provide the same health benefits.
MYTH #6: VEGETARIANS AND VEGANS ARE HEALTHIER EATERS THAN CARNIVORES
Vegetarians on average eat fewer calories and less fat than carnivores (non-vegetarians). However, vegetarians can make eating choices that contribute to weight gain by eating large amounts of high-fat, high-calorie foods as well as food with little nutritional value. The term vegetarian is not synonymous with health.
The best way to be sure you are getting a well balanced, nutrient rich diet is to eat more whole foods and less processed, pre-packaged foods and to avoid eating out as much as possible. Make eating out an occasional treat, but try to prepare most of your meals yourself and you will be on your way to living a healthier, leaner lifestyle.
With your new found knowledge of weight loss, grab yourself a deck of my new invention, Weight Loss Stack 52, weight loss cards.
Is your diet actually bad for your body? It’s possible! Diets that restrict calories, and even some fad diets, can be harmful to your health in many ways. Don’t let the appeal of quick weight loss take trick you into harming your health.
A starvation diet is where you don’t consume the required calories and nutrients your body needs on a day to day basis.The fad starvation diets that are popular now include the Master Cleanse, the Ultra Extreme Calorie Restriction Diet, and the Clear Liquid Diet. Among other health concerns, each of these diet plans can lead to malnutrition. Malnutrition can cause emotional swings in the near term and liver and heart issues in the long term.
As an alternative to a starvation diet, you could try a healthier detox diet. Some of these include the Dr. Oz’s 48 Hour Cleanse, Clean Program Diet and the MediFast Diet.
But let’s be honest, diets suck. Here is a general rule of thumb to help you know if the food you have on the plate in front of you will contribute to your weight gain, or help you lose weight: The more humans have monkeyed around with your food, the worse it is for your body. By that statement I mean, is your food processed? Does it contain ingredients on the label you can’t read easily? Is the expiration date on the package past the next scheduled Olympics?
To lose weight, and keep it off, don’t overthink it. A balanced diet of fresh foods containing healthy fats, protein and carbs, mixed with a little exercise will do the trick every time.
This guest post was written by Michael Volkin, inventor of Weight Loss Stack 52, the most unique and fun way to lose weight.
The Lady Rams Kickoff Event was a huge success. I was really excited to find out more about the program and meet other Lady Rams members.
The St. Louis Rams organization is encouraging ladies in the community to join the program that focuses on fashion, fitness and football. In my mind, a great combination.
My outfit was styled with a Ralph Lauren dress, a red fitted shirt jacket and my Guess satchel that I purchased on a Chicago trip. My wedge sandals from Clarks are the best and oh so comfortable.
JT getting ready for the Lady Rams event
It was so nice to be a part of the event and that I could invite a guest to attend with me. I brought my hubby who also co-writes on the blog with me. The Lady Rams Kick-off event was at the Budweiser Brewhouse restaurant and bar in the t the newly-opened Ballpark Village. Ballpark Village, which only opened this year, provides an incredible atmosphere right next to the Cardinals stadium, in the heart of Downtown. We parked and checked in and went up the stairs to the event. I was greeted by Rampage, the Rams mascot. Isn’t he adorable.
JT with Rampage
The event was packed and the crowd enjoyed themselves complimentary appetizers and drinks. Great turnout and everyone was pumped.
Lady Rams Kickoff event crowd
Players introduced themselves to the Lady Rams members. I got to meet Cory Harkey and Cody Davis of the St. Louis Rams.
Very cordial gentlemen and it is awesome that Rams organization does so much for the community.
JT meeting Rams players Cory Harkey (left) and Cody Davis (right)
My hubby and I throughly enjoyed ourselves and met some great people.
Hubby and JT
I got a goody bag and received the Lady Rams V-Neck T shirt. The front and the back of the shirt is in the pictures below.
Lady Rams V-Neck T Front and Back
The shirt was so cute that I had to style it with my newsprint skirt.
Lady Rams V neck T shirt styled with Newsprint skirt
I also received some awesome Rams blue nail polish, Rams print nail file, and coupons.
The event was a huge success. I am super excited to be a part of the upcoming events. There will be a Lady’s Training Camp in July and a Fashion Show / Girl’s Night Out in September. It’s not too late to join, CLICK HERE for more information.
JT
The St. Louis Rams has provided me with a complimentary membership for the Lady Rams Program.
Learn More About JT Bubbling with Elegance and Grace is a place for life long learners. The Bubbling With Elegance And Grace team was created 14 years ago. A passion for fashion sparked a lifestyle blog for our Elegant Community to enjoy. We are thankful and in gratitude to our Lord and Savior Jesus Christ for those who have been with us from the beginning and those who have just started riding with us on this lovely journey.
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