Tag: exercise

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Living Room Fitness Routine

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On May 27, 2020

In Fitness, Mental Health

Not all of us are able to leave our homes to pursue activities. In our current climate, we are becoming normalized to doing are ordinary tasks from our own homes. Here are some simple living room fitness routines to try to stay active.

 

Couch Leg Raises

Couch leg raises are exercises that you can comfortably do on a couch. The couch is a bit softer than a hard floor, which is appealing to many people. The target muscles are the rectus abdominal muscles, the oblique muscles, and abdominal muscles.

  •  Lay flat on the couch with your head on the cushions and your back on the couch.
  • Leave both of your legs straightened out and elevate them to a vertical position before lowering them back down. 
  • Repeat this 10x and repeat the set.

 

Couch Air Bike Crunches

This is the perfect exercise for when you don’t feel like exercising. The muscles that are being worked are the lower abs, front hip flexors, and the quadriceps. 

  • Lie on the sofa with your knees bent, with your lower back pressed against the couch.
  • Place your hands behind your head.
  • Contract your core muscles while drawing in your abdomen to stabilize your spine.
  • With both your hands holding your head gently, move your shoulder blades back while elevating your knees 90 degrees.
  • Breathe out slowly and make a bicycle motion with your legs. Try to keep your legs higher than your hips while completing this exercise. 

 

Couch Squats

Couch squats are an ideal exercise for those who do not have a spacious living room space. The workout strengthens both your legs, core, and bottom. The primary muscles used are the quadriceps, hamstrings, hips, thighs, and glutes. 

  • Stand in front of your sofa with both of your arms while sucking your stomach inwards. 
  • Move as if you are about to sit, but do not sit on the couch.
  • Straighten back up to a standing position
  • Repeat this 10x per set, multiple sets per exercising schedule.

 

Exercising is a great way to stay healthy and get your endorphins rushing. You don’t have to leave your home to remain fit. 

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Easy Ways To Add Fitness To Your Daily Routine

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On April 20, 2020

In Fitness, Health & Wellness, Marissa Elman

Most people today are too busy for long workouts at the gym or marathon training runs after work. But with a little planning, it’s not too hard to squeeze an extra five or ten minutes of exercise into one’s daily routine. Here are some easy fitness tips for busy people.

1. Start Your Day With a Walk, Jog or Bike Ride

 Just one lap around the block, either on foot or on a bike, is an easy way to boost the metabolism and get the day off to a good start. It probably won’t even be long enough to break a sweat, so no extra shower time is needed. But it gives the mind a positive boost along with burning some extra calories.

2. Exercise on Your Lunch Break

 Taking lunch breaks on the go is another easy way to sneak in a little exercise. Walk a few laps around the office or down to the cafe on the corner and back.

3. Take a Stretch Break at Your Desk

 Instead of heading to the water cooler or coffee maker for every break, it’s just as easy to do a few calisthenics exercises and stretches without even leaving the cubicle. A quick standing hamstring stretch, lower back stretch, quad stretch, and calf stretch sequence only takes 60 seconds total.

4. Hit the Gym After Work

 There are two secrets to efficient after-work gym workouts:

 Always keep a gym bag packed and stowed in the back seat

 Join a gym close to home or the office

5. Cycle or Walk for Quick Errands

 Instead of taking a driving to pick up a loaf of bread, just ride a bike or jog. If it’s only a mile or two away, the total trip won’t take more than 15-20 minutes.

6. Keep Exercise Equipment Within Arm’s Reach

 Lastly, make exercise ridiculously easy. For example:

 – Keep a 15 pound dumbbell next to the couch or work desk

 – Take the first empty parking stall and walk a little farther

 – Take stairs instead of elevators

 – Work at a standing desk for a few hours a day

Ballroom Dancing For Fitness Marissa Elman

4 Reasons to Try Ballroom Dancing for Fitness

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On October 2, 2019

In Fitness, Health & Wellness, Marissa Elman

There are many reasons why you should try ballroom dancing for fitness. For example, ballroom dancing is great for your overall health and wellness. It’s also a lot of fun. In fact, once you get started, it may be difficult to stop. The following list contains just a handful of reasons why you should try ballroom dancing.

 

Burn Fat

There is a lot of accelerated movement that happens during ballroom dancing. It’s the reason why this type of dance is known to boost your metabolism. This means you’re able to burn more fat. You’ll also burn a lot more calories and lose weight. This is partially why there is a dramatic physical transformation when celebrities compete in dancing contests.

 

Increase Your Flexibility

Flexibility is important because it helps you move around better on a daily basis. If you try ballroom dancing, it will be necessary to engage in stretching activities so that you’re able to perform the different routines. Stretching exercises promote improved flexibility and reduce the possibility of an injury occurring. This isn’t just helpful when you’re dancing; it’s also good for preventing injuries in your everyday life.

 

Improve Your Mood

Ballroom dancing can be an uplifting and joyful experience, especially when there’s great music playing. Generally speaking, dancing is a great way to improve your mood. When you couple movement with lively music, you can’t help but feel amazing.

 

Get Creative

Creativity is the spice of life because it can keep you from getting bored. Whether it’s painting, dancing or some other pursuit, getting creative can put a pep in your step. With ballroom dancing, ou will have a chance to move your body in ways that show who you really are. Expressing yourself through dance is a wonderful feeling. More importantly, ballroom dancing is a creative and fun way to stay fit.

 

It’s great to have a knowledgeable dance instructor that can help you learn the different types of ballroom dancing, and seeking one out is a wise move in general so that you can learn the proper steps and rhythms. There are many benefits associated with ballroom dancing. After a while, you’ll probably have more fun than you ever imagined you could while exercising.

Celebrity Fitness Routines Marissa Elman

Popular Celebrity Fitness Routines to Try

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On October 2, 2019

In Fitness, Health & Wellness, Marissa Elman

Which celebrity do you most want to look like? You already know that most of your favorite celebrities have admirable and beautiful body shapes. It is also true that many of us train to replicate celebrity body shapes and fitness. And we all know, fitness does not come without breaking a sweat. Celebrities have to go to the gym, climb hills, or hit the road for long-lasting fitness results. Below are workout routines that super-fit celebrities implement to maintain their body shape.

 

The Rock 

His fans best know Dwayne Johnson from the time he was in the WWE. The ‘Hercules’ and ‘Fast and Furious’ star is not the ‘rock’ for no reason. He has a six-day workout routine where he pumps serious iron at the gym and does cardio. Normally, he dedicates thirty to fifty minutes for a run in the morning before he hits the gym.

 

Halle Berry

She is an Oscar award-winning actress that has successfully kept her body in great shape. After the birth of her daughter, she started a serious workout plan. Currently, she works out for five days a week for an hour. Her plan includes ab and leg exercises, stairs, hill climbing, and kickboxing.

 

Ben Affleck

Before starring in the ‘Batman’ role, Ben strictly followed two workouts. First, he had a fat-burning workout plan to get lean. This was followed by the second phase that involved muscle building to bulk up. Presently, he continues weight-lifting at the gym to maintain his definition.

 

Kim Kardashian

She is known for starring in a reality TV show that has a huge following around the globe. Kim devotes time to workout sessions at Barry’s Bootcamp. This is a popular fitness studio in California that has 18 other locations. Her workouts involve intervals of 25-30 minutes of cardiovascular treadmill routines and 25-30 minutes of strength training.

 

Kevin Hart

He is one of the funniest actors in Hollywood but has a serious workout routine. The actor utilizes old school routines including bicep curls to work the arm muscles, bench presses, and push-ups. He basically does weight training to stay fit.

Vacations For Fitness Lovers Marissa Elman

Perfect Vacation Ideas for Fitness Lovers

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On January 28, 2019

In Fitness, Health & Wellness, Marissa Elman

Going on vacations doesn’t mean you have to spend your days lounging in the sun with a cool drink in hand, though that certainly appeals to some people. For fitness lovers and adventure seekers, vacation can mean engaging your bodies in exciting, rigorous activities away from home. Here are a few vacation options for you to consider.

 

Explore the Galapagos

These islands in Ecuador’s territory are perfect for those with an active lifestyle. Sure, the beaches are great for relaxing, but the beautiful landscape allows for scenic hikes and surfing expeditions. On the mainland, some of the best canopy walks, where the paths are suspended above the ground, can be found. This trip is also perfect for anyone interested in nature, especially native wildlife, with giant tortoises, marine iguanas, Galapagos penguins, and more!

 

Drop Into Black Hole Drop in Belize

Nestled in the Maya Mountains, Black Hole Drop is a stunning cave that can only be reached by rappelling. After hiking up the foothills of the Maya Mountains, explorers will jump down 300 feet to reach the cave’s basin. While rappelling, the cave below appears dark and distance, but once you reach the bottom, you can appreciate a beautiful rainforest canopy before you depart.

 

Brave the Skeleton Coast of Namibia

With such a foreboding name, this location may not sound welcoming, but the sand dunes along this stretch of Namibia’s coastline are impossible to resist. Here, you can participate in unique activities like sand sledding and sand boarding. Nearby is Etosha National Park, where black rhinos and cheetahs can be found in the largest free-roaming population size in the world.

 

Climb Mt. Batur in Bali

For the truly adventures, what better way to spend a trip than scaling a volcano? Of course, Mount Batur is not active, but the thrill of climbing such an impressive landmass is a once-in-a-lifetime opportunity. Guided tours are available, and some treks entail climbing the mountain before dawn to catch the sunrise from the summit.

 

Enjoy the Diamond Highlands of Brazil

Named for its region’s famous diamond mines, the Diamond Highlands (Chapada Diamantina) boasts stunning scenery and ample opportunities for physical activity. Hike up to the top of the tabletop Morro Pai Inácio or swim in the underground cavern pool in Poco Azul. This area also features a number of incredible waterfalls; because many of them flow over flat rocks, you can often slide down them!

 

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Squeezing in exercise at work – stretches and exercise moves you can do at your desk

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On December 18, 2017

In Fitness, Health & Wellness, Marissa Elman

There are several reasons you need to occasionally exercise or stretch your muscles at work. The main reason is because when you sit for long hours, typing and hunching over a computer, you run the risk of getting repetitive stress injuries. Secondly, muscles can get stiff during the day and start aching. And the best way to alleviate both potential problems is to perform some periodic exercises at your desk. Exercise different areas of your body so you get the blood flowing all over. That said, following are some great movements you can do without leaving your desk.

 

Head Twist and Rotation

While seated on your chair, slowly turn your head to the left as far as you can and hold that position for five seconds. Turn your head to the right in the same manner and hold it there for five seconds. Repeat the movement five times on each side, then relax.

 

Shoulder Blade Squeeze

Sit in an armless chair with your hands resting on your upper thighs. Slowly move both arms back and squeeze your shoulder blades together. Hold that position for five seconds, then repeat it two to four more times. Perform this exercise a couple times per day for stiff traps and upper back muscles, according to Mayo Clinic.

 

The Twinkle Toe

Warm your toes and ankles up by tapping them in rapid fashion under your desk while seated, according to Greatest.com.

 

The Mover and Shaker

When you have a little privacy with no prying eyes, try a little seat dancing. This exercise comes natural to babies when they long for movement. Move your arms and legs while your sitting to get the blood flowing. One to two minutes should do the trick.

 

Silent Seat Squeeze

An effective way to get blood flowing in your rear end and lower back is by simply squeezing your buttocks in your chair. Hold each squeeze for five to 10 seconds, according to Great.com. Continue flexing and relaxing your glutes until you feel rejuvenated or tire the muscles.

 

Desk Squats

To stimulate those tired legs, perform some squats in front of your desk after pushing your chair aside. Lower yourself down until the bottoms of your legs are parallel to the floor, simultaneously moving your arms up toward your computer screen. Hold the movement for fifteen seconds, then stand back up. Do four to six repetitions.

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Movies That Will Help You Get Motivated

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On October 17, 2017

In Fitness, Health & Wellness, Marissa Elman

Getting healthy and reaching your fitness goals can be incredibly difficult. It’s a good idea to do whatever necessary to get to the point where you are happy and healthy, and the following movies could help you get your priorities straight and start hitting the gym.

 

Bridget Jones’ Diary

Not only is Bridget Jones hopeless in her romantic life, she also lives her life in an unhealthy manner by smoking, eating poorly, and not exercising. When she thinks she can’t get any lower, she decides to vanquish her unhealthy ways and get down to business so she can live a better life. One of the best moves Bridget made was to get a diary and start writing down her thoughts, achievements, and yes, some slip ups. None of us are perfect, but trying to take steps in the right direction are always a great idea.

 

Girlfight

Michelle Rodriguez plays a tough girl who has been thrown into a rough school where she discovers boxing. This movie shows how strong you can get when you take up boxing and how physically and mentally tough you get when you make fitness a priority in your life. Take a page from the lead character in this story and try your hand at boxing. The high-intensity workout will get your blood pumping and have you on the way to a healthier life.

 

Super Size Me

When  one man makes it his mission to eat nothing but McDonald’s menu items for a full month, his health seems to take a significant hit. Although most of us don’t eat fast food for every single meal, it still gives viewers an indication at how unhealthy this kind of food for our bodies.

 

The Karate Kid

This classic movie is about one young man’s quest to protect himself from a beautiful girl’s ex-boyfriend. A older man who works at the apartment the boy, Daniel LaRusso, lives in is actually a karate master who, besides teaching him how to wax cars, paint houses, and sands floors, teaches him the art of karate. While he’s doing all of this seemingly unrelated chores, Daniel is actually getting stronger and becoming a powerful karate student. Much like Daniel, whenever you work out, you may think to yourself that you aren’t actually making a difference in your overall health, but rest assured that you are improving your health with every positive step you make.

How to Hire a Personal Trainer

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On July 25, 2017

In Fitness, Health & Wellness, Marissa Elman

How to Hire a Personal Trainer - Marissa Elman

 

Getting in shape by yourself can be daunting, but just as overwhelming can be trying to find the best personal trainer for you and your own situation. There are some excellent personal trainers out there, but there are also ones that are just plain terrible. Before you shell out hundreds of dollars on someone to help you get in shape, follow these steps to make sure you’re getting the most for your dollar.

 

  1. Set Your Goals First

Make sure you have a clear understanding of what you’re hoping to gain from your time with your personal trainer. Are you already in shape but hoping to advance your muscle mass, or do you need help losing a significant amount of weight? Think about your own skill and experience level too and how many times per week you would like to participate in a workout routine with the trainer.

 

  1. Meet with Several Trainers

Once you have a clear goal, it’s time to start seeking out trainers in your local area. If you live in a large city, you’ll likely have many options to choose from compared to a small town. Make sure you look for places that will work well with your own schedule each week and are close to your work or home. It’s often most beneficial to find a gym between work and home so it’s easier for you to get to. Narrow down your choices by reading reviews, asking coworkers and friends, and checking out the facility, then go in and meet with the trainer you’ll be partnered with.

 

During the consultation, make sure you define your goals and articulate what it is you’re hoping to gain from your time together. The trainer should come up with a realistic schedule and regimen that fits within these goals and exercise level. Make sure they are aware of any injuries you may have had in the past or limitations so that they don’t ask you to do something that may hurt you.

 

  1. Know the signs of a bad trainer

A great trainer should be excited to get started with your workout schedule because they sincerely want to help you. It’s also worth it to ask about their certifications and success stories of the past. Having certifications doesn’t necessarily equal excellence in personal training, but it can be an indicator that they take their work seriously and are dedicated to building their level of knowledge of personal training. Bad trainers will make unrealistic promises, guaranteeing results in a relatively short amount of time.

Marissa Elman: 4 Way to Exercise Without Even Noticing

4 Sneaky Ways to Exercise Without Even Noticing

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On September 1, 2016

In Fitness, Marissa Elman

It’s always easier to watch just one more episode of your favorite show than to get up and hit the gym. When you’re already busy and stressed, it can be almost impossibly hard to stay motivated when it comes to your fitness. Chances are, though, that you don’t actually mind being active when you have a goal other than exercise. Here are some great ways to get out and get moving without even noticing that you’re actually exercising! Adding a few basic changes to your usual activities can have a huge effect, and you’ll be on your way towards your fitness goals before you even realize it.

Ditch the Car

One of the best things you can do it start walking or biking to work. Pick a few of your most common destinations, like work or your favorite coffee shop, and simply make it part of your routine that you never drive there. It’ll become second nature very quickly, and you’ll always have a destination to keep you motivated. Besides, a daily dose of fresh air can truly do wonders for your mood.

Bring Your Friends

Next time you’re planning a day out with friends, suggest something fun and active. Get a group together a take a hike, or explore local parks, or visit a local rock climbing gym. Your friends will appreciate the fun new activities to switch up your usual go-tos, and you’ll be having so much fun you won’t notice that you just worked up a real sweat. Plus, if you make being active a default with your friends, they can help keep you accountable. Share your plan and goals with them and they can help remind you  next time you’re tempted to take the easy way out.

Go Dancing

This one is pretty self-explanatory. Dancing is great exercise for your entire body! Whether you’re in your living room or out for a fun night with friends, this is a fantastic way to cheat the system and get fit while having a great time!

Enlist a Four Legged Work-Out Buddy

Dogs love being active, and it’s easy to catch their enthusiasm! If you don’t have a dog of your own, ask if you can take your friend’s pup out. Go on a long walk to head to the park to play. If you really want to get serious, you can even start up a side gig walking neighborhood dogs on the weekends! It’s fun, and you’ll be responsible to other people so you can’t skip a day. Plus a little extra spending money for doing something you want to do anyway is never a bad motivator. Use it to reward yourself with a smoothie!

 

Pumped up and looking for even more ideas to work exercise into your daily life? Here they are!

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