Monthly Archives: June 2017

How to Get Fit

What can I do to get more fit?

Any type of regular, physical activity can improve your fitness and your health. The most important thing is that you keep moving!

Exercise should be a regular part of your day, like brushing your teeth, eating, and sleeping. It can be in gym class, joining a sports team, or working out on your own. Keep the following tips in mind:

  • Stay positive and have fun. A good mental attitude is important. Find an activity that you think is fun. You are more likely to keep with it if you choose something you like. A lot of people find it’s more fun to exercise with someone else, so see if you can find a friend or family member to be active with you.
  • Take it one step at a time. Small changes can add up to better fitness. For example, walk or ride your bike to school or to a friend’s house instead of getting a ride. Get on or off the bus several blocks away and walk the rest of the way. Use the stairs instead of taking the elevator or escalator.
  • Get your heart pumping. Whatever you choose, make sure it includes aerobic activity that makes you breathe harder and increases your heart rate. This is the best type of exercise because it increases your fitness level and makes your heart and lungs work better. It also burns off body fat. Examples of aerobic activities are basketball, running, or swimming.
  • Don’t forget to warm up with some easy exercises or mild stretching before you do any physical activity. This warms your muscles up and may help protect against injury. Stretching makes your muscles and joints more flexible too. It is also important to stretch out after you exercise to cool down your muscles.

Your goal should be to do some type of exercise every day. It is best to do some kind of aerobic activity without stopping for at least 20 to 30 minutes each time. Do the activity as often as possible, but don’t exercise to the point of pain.

A healthy lifestyle

In addition to exercise, making just a few other changes in your life can help keep you healthy, such as

  • Watch less TV or spend less time playing computer or video games. (Use this time to exercise instead!) Or exercise while watching TV (for example, sit on the floor and do sit-ups and stretches; use hand weights; or use a stationary bike, treadmill, or stair climber).
  • Eat 3 healthy meals a day, including at least 4 servings of fruits, 5 servings of vegetables, and 4 servings of dairy products.
  • Make sure you drink plenty of fluids before, during, and after any exercise (water is best but flavored sports drinks can be used if they do not contain a lot of sugar). This will help replace what you lose when you sweat.
  • Stop drinking or drink fewer regular soft drinks.
  • Eat less junk food and fast food. (They’re often full of fat, cholesterol, salt, and sugar.)
  • Get 9 to 10 hours of sleep every night.
  • Don’t smoke cigarettes, drink alcohol, or do drugs.

Making Fitness a Way of Life

Some school-aged children can’t wait to get home from school, stake out a place on the couch, and spend the rest of the afternoon and evening watching TV. Physical activity is just not on their radar screens, at least not by choice.

Stopping the Slippery Slope of Childhood Obesity:

Not surprisingly, children who fit this profile may be on a slippery slope to a life of obesity. There are a lot of them. Several years ago, when a group of children 6 to 12 years old participated in programs of the President’s Council on Physical Fitness, only 50% of girls and 64% of boys could walk or run a mile in less than 10 minutes. If that same study were conducted today, when the obesity epidemic seems to be gaining momentum, those statistics might be even more troubling.

Making Exercise Into a Lifelong Habit:

During your child’s school-age years, your goal should be not only to get your child moving, but to turn exercise into a lifelong habit. There are plenty of opportunities for your child to keep active.

Getting Involved in Organized Sports:

In most communities, children in this age group can choose to get involved in a number of organized sports, including:

  • Little League
  • Youth soccer
  • A martial arts class
  • Community basketball
  • Hockey
  • Football leagues

Team sports are fun and the perfect fit for many children, and they can help them manage their weight.

But, Sports Aren’t For Everyone…

However, group activities like these aren’t for everyone. Some obese children feel self-conscious about participating in team sports and are much more comfortable getting their exercise in unstructured settings. For them, free play on the playground, ice skating, in-line skating, bowling, or even running through sprinklers is good exercise.

Let your child choose something that he finds enjoyable, and once he discovers it, encourage him to make it a regular part of life. At the same time, limit TV watching or time spent on the computer or playing video games to no more than 1 to 2 hours a day. Studies have shown that the more time children devote to watching TV, the more likely they are to consume foods like pizza, salty snacks, and soda that contribute to weight gain.

If Your Child Insists He Doesn’t Want to Do Any Physical Activity:

Explain that it’s important and might even be fun to find a new activity. Try to find activities that fit the family’s budget and time commitments and have him choose among several alternatives.

How to Involve Friends & Family in Fitness Activities:

Some children might prefer to go with a friend or parent. Be creative and emphasize participation, not competition. To help your school-aged youngster become physically active, recruit the entire family to participate. Let your overweight child know that all of you, parents and siblings alike, are in his corner, and even if he has rarely exercised before, he can start now with the entire family’s support.

  • Go for family bike rides (with everyone wearing a helmet)
  • Swim together at the Y
  • Take brisk walks
  • Learn to cross-country ski
  • Sign up for golf lessons
  • Do activities of daily living together, such as household chores
  • Spend a Saturday afternoon cleaning the house or raking leaves

No matter what you choose, regular activity not only burns calories, but also strengthens your child’s cardiovascular system, builds strong bones and muscles, and increases flexibility. It can also diffuse stress, help him learn teamwork and sportsmanship, boost his self-esteem, and improve his overall sense of well-being.

4 Week: Burn Fat, Build Muscle, 30 or 50 Minutes a Day

Welcome to Fitness Blender’s 4 Week FBsweat Program! This program is unlike any that we have done so far; each day you get to pick and customize the length of your workout depending on your own schedule & energy levels. If you’re pressed for time, complete the main workout, which includes everything you need for a great workout in roughly 30 minutes (similar to FB30). If you’ve got the extra time and energy, tackle the workout video under the “Extra Credit Challenge” for a total workout length of 45-60 minutes (similar to FBfit).

With FB Sweat, YOU get to pick the length of your workout session each day.

Save time & stress by taking the guesswork out of your fitness with this detailed, day-by-day plan that has everything you need for a smart, effective workout program. This detailed, day-by-day program uses Fitness Blender’s online workout videos to challenge & change your body fast with HIIT, strength training, circuit training, supersets, cardio, plyometrics, Pilates, and yoga. There are NO repeat workouts in this program – you’ll be doing a different workout video every single day. All you need is dumbbells.

This program is excellent for fat and weight loss but also great for increased lean muscle, drastic improvements in body tone, endurance, strength, & flexibility gains. We include a workout & clean eating guide to give you the essentials on how to properly nourish yourself during the program (please note, this is a general guide and not a meal plan).

These workouts are intense but the vast majority of fitness levels have been able to partake in these programs as you are encouraged to go at your own pace and modify whenever necessary – however, this is not a beginner workout program.

Important: Main workout lengths range between 25-36 minutes (30 minutes average), OR, 45-60 minutes (50 minutes average), five days a week with an optional recovery workout on the 6th day. Programs are available immediately after purchase under “My Purchased Programs” on your account page. Programs can be completed at any pace and can be repeated over and over again without any additional cost. Each program is a standalone plan – they can be completed in any order.

Use #FBsweat on social media to track your workout sessions, share your progress, find motivation, and connect with people around the world who are following this program.

Proceeds from programs help keep our workout videos & website free for everyone; thank you to everyone who has ever supported FB with a program purchase.

Please Note:

  • If you ever have any questions about accessing a purchased program, we are happy to help, email us at service@fitnessblender.com
  • Workout programs are available immediately after purchase and can be found on the “My Calendar” page under “My Purchased Programs”. To add the program to your online workout calendar: From “My Calendar” page, click on “My Purchased Programs” and select “Add to My Schedule” for the program you would like to add to your calendar. Select the date that you would like to start the program; your calendar will then be populated with your program, with each day’s workout video(s) waiting for you on each corresponding calendar date.
  • Programs you purchase have no expiration date and can be reused
  • Online calendar programs are 100% unique from our eBook/PDF programs (previous PDF programs do not crossover to the new calendar)

What’s the Best Butt Exercise?

Studies that have been done on electrical activity (EMG) of muscles in the butt show that two different exercises cause your glutes to grunt the hardest:

  1. Prone bent leg hip extension against manual resistance. Yep, that’s a mouthful. Basically, the move involves getting into a crawl position with hands and feet on the ground and then kicking out behind you with one leg – against a partner who is manually resisting your kicking force. Of course, you could also do this exercise against resistance such an elastic band, as I describe in the episode How to Tone Your Butt, but it’s not quite as effective as having a partner resist your kicking force.
  2. Standing butt squeezes with a wide stance and feet turned out. This one is a bit hard to describe, but I’m going to give you the description from one of my favorite butt-experts, Bret Contreras, who says:

“From a standing position, take a moderate to wide stance and flare the feet out slightly. Now squeeze the glutes as hard as possible for 30 seconds. Make ‘fists’ to increase the neural drive through irradiation. Just do this one time.”