3 Most Overrated Exercises at the Gym

3 Most Overrated Exercises at the Gym

Not all exercises at your favorite gym are created equal. Some exercises are certainly better than others, yet some of the least beneficial exercises continue to be the most popular exercises at a lot of gyms. By skipping the following exercises and replacing them with a better alternative, you’ll be able to get a better bang for your workout buck. Overrated Exercise #1–Seated Leg Extensions: For whatever reason, the leg extension machine is always one of the more popular exercises in every gym I’ve ever been a member of. And I’ll admit, I used to buy into the hype. The exercise is designed to target your quads, and it does, but it places a lot of stress on your knee if the machine isn’t adjusted appropriately.Try This Instead–Wall Sits: Wall sits are a great way to strengthen your quads in a much safer way. All you need to do is lean back against a wall with your feet about shoulder width apart, and your heels about 2 feet from the base of the wall. Now, just “sit down” until your thighs are parallel to the floor and your back is pressed firmly against the wall behind you. Hold this seated position for 30 seconds to a few minutes, and I guarantee the tops of your legs will be feeling the burn. Overrated Exercise #2–Hamstring Curl Machine: This machine is usually right next to the leg extension machine, and in some gyms youʼll use the same machine adjusted differently. The problem with the hamstring curl machine isn’t that the exercise puts any extra stress on any body parts, but it...
Fitbit Force Calorie Tracker Review

Fitbit Force Calorie Tracker Review

My 2014 New Year resolution is to be more physically active. Yours is probably the same. But it’s hard to find time to work out every day. Let’s face it, most of us are busy as is. Most people give up working out after just two weeks. That’s why it’s a good idea to have a fitness tracker that stays with us 24×7, and motivates us to reach the daily goal. To me, it’s like having a personal trainer (or mom) who kicks my buns and get me moving around all day long. After all, consistency and discipline are key to making a difference in life. In this video I’m going to share with you a little health and fitness gadget that I have been playing with. It’s called Fitbit Force. This is the latest model. I paid about a $130 dollars for it and waited about a month, because it was on backorder. So far I’m pretty happy with it. It works really well, as a constant reminder for myself that I need to walk or just move more throughout the day. You can set a goal. I think it’s preset at 10,000 steps a day which is what everybody should be doing. But most of us don’t actually. I believe the national average in America is around 5,000 steps a day. So if you can hit 10,000 steps, you are doing pretty good. Cons: One thing I don’t like about it is that it’s a lot bigger than the previous model. This is actually my first one but I know this is bigger than the previous model. And the second...
How to Motivate Yourself to Workout (Video)

How to Motivate Yourself to Workout (Video)

Today’s question is, “How do you motivate yourself to work out when you’re feeling just a little lazy?”   I have one simple tip for you. Listen to music but not just any kind of music. It has to have a fast tempo and a rhythm.     There have been studies done at the Brunel University in London on the connection between music and exercise performance. One of the most important things they found is the tempo. It needs to be between 120 and 140 beats per minute because that is the average person’s heart rate during a routine workout.   If you go to iTunes and search for workout music, you can see usually it will say BPM 130 marked for each track.   Besides the tempo, the rhythm is very important too. You want music that has a rhythm that you can easily match your movements too. It helps you synchronize your movements at a consistent pace. So maybe not the jazz but more like dance music or music that play at a dance club. I have Serena Williams’ workout music on my iPhone. It’s 60 minutes, nonstop, 130 BPM.   So when I’m not really feeling 100 percent motivated to work out, I listen to it for about two minutes either at my desk or in my car before I head out to the gym. It really gets my heart rate going, gets my head bopping and boom, I’m ready to go.   So what tips do you have to get yourself back to exercises?  Please leave me a comment or send me an email...
Easy to do workouts at home

Easy to do workouts at home

In many parts of the country, the past week has brought some of the coldest temperatures in awhile. And when you factor in the wind chill, it has been downright miserable being outside. When the mercury dips low, all many people want to do is to just curl up under a blanket and stay inside. Fortunately, you don’t need to venture out to the gym when it’s so cold outside. Getting a good workout in your home is easy, no matter what your fitness goals are. Not sure what to do? Here are a few ideas for easy to do workouts at home. Yoga–There are many benefits of regular yoga practice. Perhaps the most obvious is increased flexibility. But the benefits also include increased core strength, improved balance, increased kinesthetic awareness, reduced stress levels, and many more. Yoga is a great “too cold to go to the gym” option, because you don’t need any equipment at all. A yoga mat is helpful, but not required. And if you’ve never tried yoga before, that’s ok! There are dozens of yoga apps available for every device, videos on you tube, and programs on television as well. Pick one, do your best to follow along, and get a great indoor workout. Calisthenics—Calisthenics are a great way to get your heart racing. Sometimes calisthenics are considered only for a warm up, but you can actually get a real good cardio workout if you stick with it for more than a few minutes. Any near-constant movements can be considered calisthenics, and none are inherently better than another. Some of the most common calisthenic exercises include...
Are Energy Drinks Safe?

Are Energy Drinks Safe?

Energy drinks can give you a boost during a long day or help you cope when you are feeling sluggish and out-of-sorts. Unfortunately, not all energy drinks are healthy, nor do they provide the same benefits. When consumed too often, energy drinks can be downright dangerous. What should you know about safe use of energy drinks? Ingredients Like most packaged foods, you must know the ingredients in an energy drink before determining if it is safe. These drinks are not regulated by the FDA, so do not assume they are safe just because they are on supermarket shelves. Energy drinks are typically enhanced with natural stimulants, including caffeine and sugar, as well as green tea, yerba mate, or guarana. These are all considered natural, but can be dangerous when used inappropriately. Also remember many energy drinks contain artificial coloring, sweeteners, and preservatives, so even if the active ingredients are safe, you might still get a dose of dangerous stuff when consuming an energy drink. In addition to knowing what is in your energy drink, understand how much of a specific ingredient is safe. Health experts recommend no more than 400 milligrams of caffeine per day, yet energy drinks often have far more than that amount in one serving. Many do not even list the total amount of caffeine contained in their products. To safely enjoy an energy boosting beverage, you must understand how much caffeine you are consuming. Current Solution to an Energy Dip With all of the dangers associated with energy drinks, you might be wondering why anyone would opt for them as a solution. There are some...
Diet for Strong and Healthy Bones

Diet for Strong and Healthy Bones

Whether it is health issues, weight-watching or a vegetarian or vegan lifestyle that has you on a restricted diet, don’t let those restrictions interfere with strong, healthy bones. Poor nutrition can cause gradual bone weakening, which can lead to serious consequences. Weak bones break easily, making a bump or fall that would typically just cause bruising a risk for fractures. Bone loss due to malnutrition is also a major risk factor for osteoporosis, that common brittle bone disease that, in severe cases, can make sneezing, a bone-shattering experience. So make sure that plenty of nutrients that support bone health are included in your daily diet. Osteoporosis Perhaps the most ominous potential consequence of bone loss and weakness, osteoporosis is a very common disease, affecting approximately 44 million Americans. While the disorder primarily affects people over 50, it can occur at any age. Osteoporosis causes about 1.4 million fractures every year. Most common are fractures in the wrist, spine and hip. Hip fractures happen to 250,000 people every year in the U.S., and many of those can be attributed to weak bones and osteoporosis. Hip fractures most always requires surgical repair, and damage to the hip is often severe enough to require hip replacement. Hip replacements are generally safe and effective, and have given many people disabled by hip fractures a new lease on life, restoring mobility and independence. However, it is not a quick fix, since recovery is a long, intense process, and no surgery is without risk. Lately, risks associated with these procedures have been higher than usual, with several faulty hip implants causing serious complications in thousands...