Home Sweat Home

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Copyright : Katarzyna Białasiewicz

 

When I first decided to write a blog post on this topic, it was a couple of years ago, and I sat on it, procrastinating. What finally prompted me to complete this post was the inevitable, terrifying lockdown which washed across the globe in response to the COVID-19 pandemic.  Times have certainly changed in a heartbeat, and many of us find ourselves in unfamiliar territory, being forced to remain within the confines of our homes, socially isolated, concerned about a very uncertain financial and economic future.   Gym rats like me everywhere have been banned from alighting daily upon gyms and fitness facilities which have provided much needed iron therapy, daily “me” time, and a chance to clear up all the mental clutter which our frenetic society has thrust upon us.

Whether you are stuck indoors without much more than a list of streaming shows to check off, or you have had the good fortune to remain gainfully employed during this difficult time, you might be interested in some exercises which can keep you lean and mean.

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Copyright : Marcin Balcerzak

 

Throw in a few quad stretches during your day to keep soft tissues limber!

 

It may seem to be a daunting task to devise a workout routine outside of a gym or health club, but it is absolutely possible to get decent workouts in on a daily basis whether you are at home, or away from home with limited equipment. Whether you take a few minutes to exercise at your desk while at work (just remember the safe distance rule), throw together a calisthenics routine in an open outdoor area, use your living room floor to eke out a workout, or use furnishings in a home office area to crank out a sweat-inducing regimen, you honestly have ZERO excuses to avoid a workout. Contrary to popular belief, you don’t need fancy gym equipment to move and challenge your body.

If you truly are new to exercising on the fly, here are some suggested workouts which can get you going.

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Copyright : Andriy Popov

 

Got a stability ball chair?  It’s great for balancing on while you get a good rib stretch!

 

SUGGESTED EXERCISES:

CALISTHENICS/PLYOS for full-body:

Star Jacks:  These are similar to a jumping jack, but you flair your arms and legs out, while jump explosively from the ground. To make it more challenging, touch the ground at the beginning of the move.

Try 3 to 5 sets of 10 to 12 reps.

 

Jump Squats:  Start in a crouched squat position with feet shoulder width apart.  Then jump up quickly Upon landing, return to squat position again.

3 to 5 sets of 10 to 12 reps.

 

UPPER BODY BLAST:

Tricep Dining Room Chair Dips:

You can perform these triceps burners on the edge of a chair or a firm bed, or a bathtub.

  1. Place your hands at the edge of the bed with palms facing down so you are supporting your upper body.
  2. Bend your knees at 90 degrees so that your thighs are parallel to the floor.
  3. Dip down slowly, keeping elbows in line with your shoulders.
  4. Push down against the support to raise yourself back up to the starting position.

 

3 sets of 8 to 10 reps

 

Incline Push Ups (use the floor or chair):

  1. Place your hands on the bed or a chair with your feet on the floor behind you in a push-up position.
  2. Slowly lower yourself down to the bed while keeping your abdominal region tight and squeezing your glutes.  Don’t round out your back!
  3. Push back up to the starting position and repeat.

 

3 sets of 10 to 12 reps

 

Decline Push Ups:

When you are ready to get more of a challenge from your push ups, move to this exercise.

 

  1. Start with your feet on the bed and your hands on the ground. Keep your body in a straight line and your abdominals tucked in.
  2. Slowly lower your chest down to the ground while keeping your elbows in close to your body.
  3. Push back up to the starting position and repeat.

 

One Arm Milk Jug Rows:

Use a milk jug or similar weighted item for this exercise.

  1. Start bent forward at the waist, placing opposite hand on low table, chair, or sofa.
  2. With other arm, bend at elbow and bring weight up near ribcage, squeezing muscles in mid back to bring weight up.  Return to start.

3 sets of 10 to 12 reps

 

LEG BLAST:

Wall Squats:

  1. With your back to the wall, lower down so that your legs create a 90-degree angle.
  2. Hold this position for as long as you can.

3 sets of 30 to 60 seconds

 

Bodyweight Squats:

  1. Start in squat position.
  2. Squeeze glutes and backs of legs to raise up halfaway.
  3. Return to start.

4 sets of 12 to 15 reps

 

Front Lunges:

  1. Start standing with feet shoulder width apart.
  2. Step forward with right foot into lunge position, knee bent at 90 degrees, with right thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  3. Return to start position by pushing off right foot and squeezing left glute.
  4. Repeat on other leg.

4 sets of 10 reps each leg

 

Walking Lunges:

  1. Start standing with feet shoulder width apart.
  2. Step forward with right foot into lunge position, knee bent at 90 degrees, with right thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  3. Now advance by stepping forward with left foot into lunge position, knee bent at 90 degrees, with left thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  4. Keep moving forward, alternating legs.

3 sets of 10 reps each leg

 

Diagonal Lunges:

  1. Start standing with feet shoulder width apart.
  2. Step forward with right foot out at a 45 degree angle from the center line into lunge position, knee bent at 90 degrees, with right thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  3. Now advance by stepping forward with left foot out at a 45 degree angle from the center line into lunge position, knee bent at 90 degrees, with left thigh parallel to ground.  Make sure knee does NOT extend past your toes!
  4. Keep moving forward, alternating legs.

3 sets of 10 reps each leg

 

Single Leg Deadlifts:

  1. Stand with feet shoulder width apart.
  2. Lean forward at the hips and shift your weight onto right leg while extending left leg straight behind you.
  3. Lift your extended left leg while leaning your upper body forward until your body is almost parallel with ground, arms hanging down or with hands at hips.  Slowly return your extended leg to starting position.
  4. Repeat with other leg.

3 sets of 10 reps each leg

 

Assisted Pistol Squats:

  1. Start by balancing on right leg, toes pointed forward.
  2. Straighten out left leg in front of you while you crouch down.  Lightly lean on chair back with your right hand as you crouch down to assist with movement, until your extended leg is parallel with ground.
  3. Press back up by engaging muscles in your right leg, pressing away from the floor to return to start.
  4. Repeat for designated number of repetitions, then switch legs.

3 sets of 6 to 8 reps per leg

 

Leg Kickbacks:

  1. Get down on all fours on the floor with an exercise mat or towel under you for cushion.  Align your wrists under your shoulders and your knees under your hips.
  2. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground with the sole of your right foot facing the ceiling.
  3. Contract your glute at the top of the movement and hold for a count of 1-2.
  4. Return to your starting position without touching your knee to the ground and repeat.
  5. Do 12 to 20 repetitions, then switch sides.

4 to 5 sets of 12 to 20 reps per leg

 

Hip Bridge:

  1. Lie flat on your back, with knees bent and arms by your hips, palms down, and feet hip distance apart with heels a few inches from your glutes.
  2. Push through your HEELS and squeeze your glutes to lift your hips up so that they are in line with your torso.
  3. Pause at top for a count of 2 to 3, then lower back down.

3 to 4 sets of 10 to 12 reps

 

ABDOMINAL STABILIZERS:

Basic Plank:

  1. Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width.
  2. Feet are about 6-8 inches apart, with toes ground into floor.
  3. Squeeze glutes and make sure your entire body makes one long line.
  4. Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Make sure your head is in line with your back.
  5. Hold the position for at least 30 seconds.

One Hundreds:

  1. Lie on back with knees bent at 90 degrees and hips at 90 degrees from floor.
  2. Reach arms down along torso parallel to floor, then lift head and engage your abdominal muscles with shoulder blades off the mat.
  3. Move your hands in a repetitive percussive motion about an inch or so off the floor then down while you inhale for a count of 5.
  4. Exhale for a count of 5 while continuing the same percussive hand motion.
  5. Repeat for 9 more full breaths with same cadence.

V-Ups:

  1. Lie on your back and extend your arms above your head. Keep your feet together with toes pointed.
  2. With legs straight, lift them up as you simultaneously raise your upper body off the floor. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.

How To Do V-Ups

I’m A Jasmin Influencer!

I am so thrilled to be a Jasmin Influencer!  I have been with them since early December, and I have a blast creating highlights for the site and posting every day.  Yes that’s right, every single day, even on holidays and weekends!

Please follow me at www.Jasmin.com/staceynaito  and check out my highlights and daily story elements!  You can also direct message me anytime through the site, and I also make myself available for Video Calls for a pocket of time every day.

Topics I cover include:

Dating

Relationship

Soul Mate

Fitness

Flirt Advice

Beauty

Lifestyle

Travel

Fashion

I haven’t posted anything on Dance, but who knows?  I may talk about my three year stint with salsa dancing on the Jasmin platform!

You can sign up for FREE and get 15 FREE CREDITS!

 

I am also always open to suggestions on topics which you would like to have me cover.  Want more nutrition tips?  Beauty hacks?  Travel deals? Relaxation techniques?  On the go workouts?  You tell me, I’m open!

Why Influencer Marketing Is Key In The Fitness Industry

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Influencer marketing has become an integral part of our modern culture, and is increasing in popularity as a way for businesses to capture new customers to purchase their products and services. Since the fitness industry is particularly visually centered, and also because it tends to sit on the cutting edge of brand marketing, many of my fitness friends and I have been able to forge long-standing relationships with brands as we bring awareness to their products, while also solidifying our relationships with our followers. It’s a wonderful symbiosis in which everyone wins – the brand has powerful advertising via social media portals, the influencer is able to garner the loyalty of fans by promoting respected items, and the followers are introduced to new and exciting products, usually with an associated discount as a thank you from the influencer and the company which is selling the product.

One critical component to success with influencer marketing, regardless of whether you are a company or an individual influencer, is to be willing and able to adjust to the changes which tend to occur across social media platforms. For example, Instagram and Facebook fairly recently implemented certain regulations on how a post should be tagged, and such regulations are always subject to change. It is vital to stay abreast of guideline changes as they come down the pike.

Another important aspect of influencer marketing is that influencers should be genuinely passionate about the brands they represent. A prime reason why social media marketing is so popular is that followers believe in the influencers they follow, and they want sound, honest advice on what merchandise or services they can purchase which will enable them to reach their fitness goals. Followers want to know what products an influencer has used to obtain his or her enviable physique, what fitness apparel is the most comfortable, functional and flattering, etc. The more honest an influencer is, the more the audience appreciates any recommendations made by that person.

Dr. Stacey Naito

In a similar vein, companies which turn to social media influencers to promote their products or services meet with the best success when they like the influencer’s overall vibe and messages, as well as the target audience which the influencer has built via social media. Fitness influencers of varying ages can also help to expand brand awareness for a company, as can influencers who have a unique perspective (moms, senior citizens, people with diabetes, etc.).

There are many athletes and fitness professionals who essentially fell into the world of brand influencership, partially because they were well-respected by their fitness peers, but mostly because they behaved with integrity and were transparent with their fans and followers about their experiences and struggles with training, diet, and performance. It makes a huge difference when an athlete speaks from the heart, and such candor helps to build up the brands he or she represents. From a personal perspective, I have never endorsed or promoted a brand or product which I did not wholeheartedly believe in, and I know my followers can tell that I am forthright and honest when I post YouTube reviews, blogposts, etc.

We certainly live in a very different age now, one in which people expect different options for their exercise regimens and meal plans. For example, fitness apps are incredibly popular, especially since most of them have tracking software built in so that a user can enter in goals and track progress. Other people specifically want at-home workouts because they either don’t want to join a gym, or don’t feel comfortable working out in a public environment. That’s where some popular fitness influencers can guide followers to workouts they can perform while they are in the comfort of their own homes.

If you are the owner of a fitness-minded company, and you haven’t explored the world of brand influencer marketing, doing so could take your brand to the next level. For aspiring fitness brand influencers, make sure the brands you post on your profile are congruent with what your followers want to see. As long as you are consistent and honest with your marketing, chances are your brand and your following will steadily grow.

Great Article In Men’s Health On Weights and Longevity

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Copyright : Michal Bednarek

Click on the link here to access the article from Men’s Health Magazine:

https://www.menshealth.com/fitness/a19517546/lifting-weights-helps-you-live-longer/?fbclid=IwAR1Da9QtT4YbIqFv6YhwGniCGry46Mvaczy9Zo7ObSTedXkw1gPsl0QGpoU

A recent study from Penn State College of Medicine revealed that strength training reduced the risk of death in subjects aged 65 and older. The study surveyed people 65 and older about their exercise habits and then followed them for a 15 year period. Of the less than 10 percent of subjects who lifted weights, they were 46 percent less likely to die during the course of the study than other subjects.

Strength training combats the age-related muscle loss which occurs over time, improves bone density, and is also correlated with improved mood, memory and concentration. Even individuals who have never weight trained in the past can easily incorporate resistance training into their regular routine and reap the multiple benefits which it confers.

Drink Your Water!

Drink Water. Close Up Man Pouring Water Into Glass. Hydration

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Copyright : puhhha

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What’s the big deal with drinking water every day anyway?

Well, it turns out that there are a myriad of health benefits which come from drinking water. After all, we are made up largely of water, which exists in our tissues, blood, bone, and organs. In addition, we lose fluid constantly through processes such as breathing, urination, defecation, and skin evaporation. You may not realize it, but proper hydration maintains blood pressure, flushes wastes from the cells in the body, regulates body temperature, and maintains humidity in the airways for optimal oxygenation.

When fluid intake is adequate, the natural process of digestion keeps humming along, and waste products which form are softened by the water content. One sure way to impede the natural process of digestion is to deprive your body of water, which will result in slow transit and constipation. Low water intake can also create an environment in which kidney stones are prone to form.

As if that wasn’t enough, adequate water intake actually enhances physical performance and lubricates the joints. If you have ever struggled through a workout when you haven’t been drinking enough fluids, you know how agonizing it can be to try to power through a routine when you are dry as a bone. And since water is so plentiful in the tissues of the brain, dehydration has a major negative effect on energy levels and concentration. If you’ve ever gotten a headache from dehydration, you know that it can be next to impossible to focus when your head is pounding.

The simple solution? Drink some water!

Lastly, water forms a protective barrier in the skin to plump it up and minimize the appearance of wrinkles. Proper hydration is a simple anti-aging secret which you can easily adopt.

So tell me again why you don’t like to drink water?

Perhaps you are one of those people who never drinks water. If you simply can’t deal with the “taste” of water, then try infusing water with fresh fruits such as lemon, lime, oranges, blueberries, cucumber, strawberries, kiwi, or watermelon. Another option for flavoring your water in a healthy way is to make herbal tea and drink it either hot or cold. You can also turn to foods which have a high water content, which will hydrate you, while also fill you up faster and aid in weight loss if that’s your goal. Most fruits and vegetables are high in water content, but you can also incorporate yogurt, soups or bone broth into your regimen to increase water intake.

Here are my top three guidelines to encourage you to drink more water:

1. Carry an attractive stainless steel or BPA-free plastic container with you everywhere you go. I generally suggest a 1 liter size (which is about 34 ounces), and I also recommend a container which has a sip spout for easy drinking, as well as a handle at the top for easy portability. Ideally, you will consume a full container of water in a day, preferably two. I honestly always have a drinking container with me which I take everywhere. It never leaves my side.

2. Drink a beverage every time you eat something. This way, you will get into the habit of consuming fluids with every food item, which will help wash down the food and will get you to your hydration goals more easily.

3. Eat more fruits and vegetables. Remember that fruits and vegetables have a high water content, and contribute to total water intake.

Seated Stretches To Energize You

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Copyright : Andriy Popov

If you work at a desk job, you probably don’t think much about stretching your body and recharging it, but it’s one of the best things you can do for your body and your spirit.

Though I think it’s always best to step away from your desk to increase circulation, stretch, and reset your mind, I know that isn’t always an option. So here are a few stretches which you can do while sitting at your desk. I challenge you to perform these stretches right now as you read this blog post so you can see how easy and quick they are.

NECK CIRCLES:
Inhale, then exhale while dropping your chin to your chest.
As you slowly inhale, rotate your head to the right, bringing your right ear near your right shoulder and stretching the muscles on the left side of your neck.
Keep rotating until your neck is fully extended and pause, then rotate your head while slowly exhaling so that your left ear is now near your left shoulder and you feel a stretch in the muscles on the right side of your neck.
As your chin reaches your chest, finish your exhalation and pause.
Continue in this manner for 5 complete revolutions, then switch directions and perform 5 complete revolutions. Bring head to neutral and take a deep inhale, then slowly exhale.

SHOULDER SHRUGS
With arms at sides, inhale, then raise both shoulders near ears and hold for a count of 5.
Forcibly exhale through open mouth while quickly dropping shoulders.
Repeat 4 more times.

GRIP AND RELEASE
Make fists with both hands, holding for a count of 10.
Spread fingers out wide, holding for a count of 10.
Repeat sequence 2 more times, then shake hands out for several seconds.

OPEN HEART
With bent elbows, reach behind your lower back and clasp your hands together.
Aim to keep your palms together at all times.
Move the shoulder blades together.
Then straighten the elbows.
See if you can lift your arms up, away from your back.

NOTE: If this move is too difficult for you, hold onto a towel or belt, then pull arms outwards to add tension, then lift your arms.

Will You Ever See Your Abs? REPOST

real fat man

One of the most common questions I get from people is how to lose belly fat and get defined abs. Since a tight midsection is one of the most enviable and desirable body attributes, I am never surprised by these inquiries. I have noticed that there is a relatively common misconception that defined abs come solely from exercise, which is definitely not the case. While a certain amount of development in the abdominal muscles must be present for the washboard appearance which many people covet, an individual’s food choices often interfere with the quest for six-pack abs.

If you really want to see abdominal definition, you need to eliminate the following foods from your diet:

SUGAR
Processed foods (including crackers, luncheon meats, cheese, chips, breads)
Foods high in saturated fat (red meat, fast foods)
Salad dressing
Alcohol

Though it may be difficult at first to eliminate the foods listed, you will notice over time that your palate will adjust and that food cravings will subside. That’s because processed foods and sugar set up a vicious cycle in which you crave more bad foods when you consume them. Cut them out of your meal plan, and your cravings will subside. Another benefit of avoiding these foods is that you will avoid the rapid spikes in blood sugar and insulin which they trigger. Why is this important? Because sharp spikes in insulin release promote increased fat deposition in the midsection.

Another dramatic change which you need to make is to drink plenty of water daily. My general rule is to buy an attractive 1 liter bottle, fill it 3 times during the course of a day, and drink all the water you put in that container.

If your abdominal muscles haven’t seen a sit-up in years, you should also incorporate abdominal exercises into your regimen. Here are my three favorite abdominal exercises which work for everyone, from beginners to advanced athletes:

bicycle crunches
Katie-Bicycle-Crunches
ball crunches
basic-crunches-on-stability-ball
planks
Plank-1024x538

If you are consistent with making healthy food choices and getting regular exercise, chances are good that you will see a toned tummy if you are already at a normal weight. If you are overweight, the healthier food choices will help you to slim down and get rid of belly fat, putting you on course for a tighter midsection.