If you’re building a home gym, you only need 2 pieces of equipment to have everything you need to develop the body you want. These 2 pieces of equipment are a free rack or smith machine, and a interchangeable dumbbell set that goes from 0-50lbs or 0-90lbs. With these 2 pieces of equipment you have everything you need to develop the body you want and been dreaming. For cardio you can do 20-30 minutes HIIT 1-3 times a week depending on your goals. Examples would be 20-30 second high knees, followed by 20-30 second squats followed by 20-30 second planks and do that for 8-10 sets and that’s a complete cardio workout.
As we get older, especially after our 30’s our body’s can’t handle the physical impact it once could in its youth. I recommend doing less jumping, jumping exercises are bad on the joints. The knee, back and ankle joints take a-lot of pounding when we jump and it can make us open easier for injuries.
Eat to be full. Isn’t that the point of eating? So many people have made the term “diet” to sound horrible, like a punishment. I tell people to eat to their goals and to eat until their full off of the right foods. Your daily diet should consist of lean protein (chicken, fish, turkey, lean ground beef, lean steak, lamb) it should consist of vegetables, fruits and complex carbohydrates (brown rice, quinoa, sweet potatoes, red potatoes, oatmeal, beans) when you eat like this 80% of the time, you will be full and you will reach your goals when you pair it with working out.
Ok, so you’re ready to begin your fitness journey and you have your workouts together, your meal plans, and your workout attire. You’re ready to go, but part of you wants to know is there a secret, is there a …well you know short cut? Could I eat whatever I want and workout or could I eat healthy and not workout? Which one is most important?
I’m going to answer that with both! You can’t have one without the other, so you need to focus on both. Eating is just as important as working out and working out is just as important as eating. If you eat low calorie diet and don’t workout, you will lose weight and not be toned, most likely you’ll be flabby. If you lift weights and eat whatever you want, you will be bulky look, fat and muscle, still pudgy. Now if you eat what you want but do a-lot of cardio, then you will just stay the same.
To win in the game of health and fitness, you must eat according to your goals and workout according to your goals, and you will reach them.
I’m not a huge fan of having a daily set schedule for workouts and here’s why. I know most people live their life on a schedule and I get it, wake up at this time, work from this time to that time and sleep by this time. The only set schedules I believe in is waking up, work, spending time with loved ones and sleep, and sleep is up in the air. For workouts days change and things happen so you must be ready at all times to adjust your workout. I would aim for it to be the same most days, morning or mid day , lunch or night but always leave it open for flexibility because you will have days where you have to do something at a normal time you workout, you will have emergencies or events where you need to adjust your schedule. In those times if you have a non flexible workout schedule then most likely you will skip your workout. Instead of skipping your workout, I recommend to be flexible at all times to be able to workout at a different time if need be because of your schedule.
Lower abs are the toughest area to challenge when it comes to ab workouts. The reason for this is because it’s difficult to create resistance when most of our ab workouts are done on the ground. Therefore if you’re going to challenge the lower abs, it’s best to get off the floor and hand from a pull up bar or sling to perform some hanging leg raises. You can do straight hanging leg raises, or side hanging leg raises to hit the lower abs and obliques. Once you have mastered these, move on to weighted leg raises, windmills, and static leg raise holds.
1. Healthier employees, so less sick days
2. Energized employees, so more work gets done
3. Employee engagement in workouts which creates chemistry and cohesion for your employees.
4. Happier employees because you’ll be offering them something that normally is a expense and time consuming for them.
5. Convenience for your employees.
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