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Pain in the Squats.

Squatting the gym life on an empty pocket.

Ten belly burning foods.

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That stubborn belly fat just won’t budge, and you’ve tried everything.

Eating right, working out, and you cut down on the snacking.

Try eating these 10 belly fat burning foods to help reduce the fat that sits in your mid section.

These are great for a light morning breakfast, mid afternoon snack, or just adding a little flavor to a boring salad.

  1. Oatmeal
  2. Almonds
  3. Olive Oil
  4. Eggs
  5. Grapefruit
  6. Berries
  7. Lean meats
  8. Whole Grains
  9. Peanut Butter
  10. Green Veggies

Oatmeal is a great breakfast choice because it is filling and keeps you full for a long day at work or school. You can add some berries or almonds to make it even more beneficial. Eggs are another good start to the morning or even for an after workout snack. You could also eat some celery with peanut butter to refuel after exercising.

Try adding these 10 foods into your daily routine to lose that belly and feel good tomorrow.

For more information check out Health and Fitness Tips.

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At home stairs.

If you got stairs, you got a workout.

Trying to get in a killer workout, but don’t want to go to the gym and it’s miserable outside. Use your stairs as a way of exercising.

Try this.

  • Run up 5 times (walk down)
  • 10 push-ups at the top
  • 20 squats at the top
  • Run up 5 times (walk down)
  • 1 minute plank at the top
  • 20 alternating lunges at the bottom
  • Run up 5 times (walk down)
  • 10 burpees at the top
  • 1 minute plank at bottom
  • Run up 5 times (walk down)

Rest in between sets and do 2-3 sets altogether.

This is a great way to get a workout in without the gym or using heavy weights. You can do this whenever and wherever there is a set of stirs. At work, in school, or in your home, you can exercise and not worry about it later.

So the next time you want to skip out on a workout or have been lazy the pat couple of days, use your stairs as a means of exercise. Don’t slack off, but keep going. It takes one step at a time. (No pun intended.)

Good Luck!

 

Check out the video here.

 

What are your workout habits?

A recent survey was taken in February to test the workout habits of people who all have different schedules and life styles. This is an overview of the results that will interest you in finding out what others like to do compared to your workout.

The survey takers were asked a series of questions pertaining to their demographics and habits during their workout time.

The people surveyed in the study were asked to categorize themselves in one of the following groups: student, stay at home mother/ father, work a 9-5 or long hours, or other (asked to specify). Out of the 24 people surveyed, 2o of those were students, three worked a 9-5 or long hours, and one was a stay at home mother/father. They also listed their age and whether they were female, male, or other. 21 of the participants in the survey fell into the age rage of 18 to 24.

The male to female ratio is represented in the following chart.

They then were asked about how often they worked out, where they worked out at, what their eating habits were, and in what order do they perform a workout.

As you can see, a lot of people choose to workout any where from three to six days a week which good because that means more people are getting up and moving even if it means just a walk around the park or a jog through their neighborhood.

With people’s busy schedules, they still find the time to go to the gym and exercise. From looking at the chart, a lot more people like the gym than their home. Maybe it’s because more equipment is offered at the gym or maybe they prefer the atmosphere of the gym setting.

The survey contained another question about how often they ate vegetables, fruits, and desserts during a week. With an average of 50 percent, most people said they ate meats, proteins, and eggs everyday. Also 83 percent of the participants said they ate desserts and candy bars zero to two times a week.

The survey gave way to many results in areas of many long they did certain exercise in a day or if they did those exercises at all, and the order in which they performed a workout. Most people start with a stretching or a warm up, but rarely did they ever choose a cool down exercise or method after their workout.

More people are choosing to work out because they want to stay fit and healthy, so the survey led to asking what was their favorite exercise moves, and as you can guess, squats ranked number one because who doesn’t love a good squat? Of course, the dreaded burpees would be everyone’s least favorite!

After having people respond to what their favorite exercises were, I will be giving new tips and tricks to advancing these moves further, but also giving alternative ways to do certain moves for people with bad knees or past injuries.

Hopefully the survey results, showed you what others are doing from day to day to give you a better understanding of where you are at, and maybe it will help you to improve your overall fitness level.

 

 

If you would like to take this survey, you can take it here.

 

 

The After Binge

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You just binged all weekend long, and now you feel guilty.

So how do you recover after a weekend binge?

The number one thing that anyone can tell you is not to freak out. Relax, breathe, and everything will be okay.

All weekend, you ate snack after snack after snack. Between the cookies, the cakes, the chips, and the extra fries, you ate constantly. Now you need to get back into the good stuff. Vegetables, protein, and water.

Here are some tips to lead you in the right direction.

Tip #1- Water. 

Water if your best friend, so as soon as you realized that you went on a binge, grab a bootle of water and drink up. This will help you get all the unnecessary wastes out of your body, but be sure you don’t drink an entire gallon of water in less than a hour. It may be your friend, but you don’t want to drown your cells.

Tip #2- Plan.

Plan tomorrow out with high protein and controlled portions, so eat eggs for breakfast, have a light lunch, and lots of vegetables for dinner or throughout the day and possibly throw in some chicken. The more protein the better. This will give your body some time to process everything that it went through.

Planning will help you from going back on the binge wagon and continuing the process of snacking. It’s better to be prepared then continue the streak.

Tip #3- Get some cardio.

Go to the gym and run or bike. Try to get cardio in and help counteract the binge, but don’t punish yourself by running for three hours straight. It’s okay that you went a little crazy, but the main thing is you’re getting back into it.

Tip #4- Let it go.

It already happened, and there’s nothing you can do. Just let it go and move on. There is no point in stressing about everything you did wrong or how crazy it was for you to blow everything that you worked for in one sitting. It’s okay because now you know, and you will be prepared for next time. Lesson learned.

Stressing will only make it worse, so relax, hit the gym, drink your water, and eat clean for the next day or two. Then you’ll be back into your routine in no time.

So the next time you binge, stop, relax, and prepare yourself for clean eating because you don’t want to fall onto a binge wagon and waste your hard work!

 

Check out more here at Canadian Living and Spark People.

 

Talking trainers.

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With over 28 years under her belt as an athletic trainer, Kristin Baker sat down and talked about her time as a trainer and tips she recommends athletes and anyone who works out or plans to workout should follow.

After completing high school, Baker continued her schooling at Baldwin-Wallace College majoring in health and physical education. Located in Ohio, Baker studied a board curriculum of education, anatomy and physiology, exercise, nutrition, and first aid. She learned skills that led her to graduate in 1991 with a Bachelor’s degree in health and physical education and training.

After graduating from Baldwin-Wallace, Baker did some graduate work to further her career as an athletic trainer. She got hands on experience that prepared her to start a career at Med Central Health Systems.

She worked as a clinical trainer for over 15 years to where she then transfer to high school training at Mansfield Senior High School. Foe eight years, Baker aided students in football, softball, and other sports to maintain a healthy athletic career and nutritional diet.

The next eight years of her life all the way up till now, Kristin Baker has been one of the athletic trainers at Point Park University in association with UPMC in Pittsburgh, Pennsylvania.

Her main goals working with students and athletes are educating the athlete, injury prevention, diagnosis of possible injuries, and rehab and conditioning.

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She travels with teams to home games and matches, attends practices, and she even travels to spring training with the baseball and softball teams. Baker is there to support and help the athlete’s before, during, and after practices and games to make sure all players have the care they need for soreness, and injuries.

Baker also helps the dance majors at Point Park and is there for any student looking to get knowledge of workouts and exercises or if they have and concerns with an injury that happened during their time at the school.

She gave some helpful tips that she recommends everyone who is working out or an athlete to follow to prevent injuries and health concerns. The number one thing she recommends is nutrition and knowing your portions sizes. She said giving your body a variety of meals and foods and eating at a moderation if the body more energy and allows it to restore lost energy from workouts.

Baker also recommends that students and everyone to eat breakfast even if it is just something small like a banana. Baker stated “It’s like if you don’t put gas in your car, then the car won’t run. It’s the same thing with your body if you don’t put fuel in, you won’t be getting the energy needed to get the most out of your workout or even day.

Another main tip that she recommends is to get at least eight hours of sleep a night. it is hard to get sleep as a college student or even on a busy schedule, so it’s okay if you go one or two days without eight hours, but it is good to balance it out making sure you get enough sleep on other days if not more.

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She also mention other tips of stretch before and after workouts, get in a balance of cardio and strength, and finding a friend or family member to go to the gym or on a walk because it makes the workout more enjoyable.

Baker continues her career as athletic trainer at Point Park traveling with the teams, aiding in injury prevention, and giving her students knowledge to better living.

 

 

You can find more information of her work  here with Point Park University.

Want more on fitness and training, check out UPMC’s website.

Information was given by Kristin Baker in an interview earlier this week.

Take the poll: What’s your favorite workout?

Want to know how many other people like doing the same exercises as you. Take this poll and find out now. Ask your friends and family which they prefer better.

All it takes is two seconds to click your favorite workout move.

Fit to facts.

So you know how to get fit, but do you know the facts behind physical activities and how many people actually choose to work out. Did you ever think to question how many people eat healthy or what others do to try and loose weight?

Maybe you have or maybe you haven’t, but here are some charts that show statistics taken from a worldwide database that is collected constantly of how many people are active based on different situations, households, and incomes.

This might be helpful for you in trying new things and getting your family and friends active.

This graph shows what people are doing in order to loose weight or become healthier in the United States.

Thinking about changing the way you have been dieting. Look at the different ways people have changed their diets and improved their lives.

Ways People changed their Diets

Statistics found here.

Graph number two shows physical activities of students based on their gender and ethnicity.

Did you ever think about how many other students are just as active as you? Managing school work among other things can be hard, but students have found to get to the gym or workout to stay healthy and fit.

U.S Students Physical Activity Levels by Gender and Race

Statistics found here.

This graph shows how active a  household is during the year based on incomes of $100,000 or $200,000.

Different activities are beneficial, and getting the entire family or even your friends makes it even more fun and worth getting up and moving.

2014: Household Participation in Physical Activities

Statistics found here.

I hope these graph have changed the way you look at your workouts and proved that getting up and moving is just as good as going to the gym or doing a quick workout.

 

 

 

 

Look good, do good.

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We all want to look good when we work out, but who really knows how to do that. I mean, you can show up in makeup with your hair in the perfect bun, and the cutest outfit, but if your anything like me at the gym that doesn’t last long. Makeup running down my face, half is half up, half down, and it looks like I just went through a carwash. Let alone trying to find the perfect outfit that makes you look skinny, but it doesn’t make you look like your trying to hard.

That’s only one of the hardest parts of going to the gym, and eventually you just give up trying and show up in whatever. Here are some tips that will make working out and looking good as simple as possible.

Tip #1- Make sure it’s comfortable for you. Everyone is different when it comes to clothes, so make sure that whatever you choose to wear that it is comfortable to move in, but also something that makes you feel comfortable. No one wants to feel uncomfortable at the gym, so keeping clothing loose but form fitting will help.

Tip #2- Dress to impress. When you dress nicely, it motivates you to do better and work harder.

Tip #3- You don’t have to match. The gym does’t care what you wear, it’s not there to judge you. The gym is just glad to see you showed up, so you don’t have to match colors or patterns. It’s about being comfortable when you work out and getting things done.

Tip #4- Weight lifting equals no sleeves. If you plan on lifting weights, arm day, try not to wear sleeves, but it allows to move more freely, but it also gives motivation when you see your muscle flex. (At least for me it did.) If you are not comfortable wearing a tank top, then try wearing loose sleeves, something that allows you to move more freely.

Tip #5- Cardio and leggings. Treadmill, spin class, cycling, just to name a few are a good time to wear leggings or workout pants because then you don’t have to worry about your shorts bunging up or causing more problems than it is helping you. It is also good to wear workout pants anytime because it gives you an instant butt lift or at least we hope and want it too.

So now that you know what to wear, where can you get workout clothing for cheap. Well, here are 12 brand that sell workout clothing cheap in all different styles and colors.

  1. Charlotte Russe
  2. Old Navy
  3. Boohoo- can get student discounts here
  4. Shop Priceless
  5. Nordstorm Rack
  6. Forever 21
  7. Target
  8. Pink
  9. Aerie- student discounts here
  10. 6 PM
  11. Missguided
  12. Pomp and Circumstance

When it comes to working out, it doesn’t matter what you wear as long as you are comfortable wearing what ever it it that will make you do better and get your workout done!

 

Build-a-butt.

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So, you have been working hard, doing squats, but your butt is still not lifted.

It’s closing in on summer, and all you want is to get the butt tighten, toned, and lifted, so you can feel great when you’re rocking that swimsuit.

Here is a seven day challenge starting at 10 reps a day and increasing to 40 reps by the seventh day. Try it out to give your butt the lift that it needs.

Move one- Donkey kicks

How to: Start on all fours with your hands shoulder-width apart and knees hip-width apart. Flex your right foot, bend at the knee, and raise your leg so that you are pressing your heel towards the ceiling. Keep raising your leg until your heel is over your butt while squeezing your glutes then slowly lowering your leg back down without touching your knee to the ground. Continue for ten reps each leg.

Move two- Skater lunges

How to: You will start by doing a reverse lunge bending the right (back) leg at an angle. Leap to the left moving the left backwards only tapping your toe then jumping to the right repeating the process for ten reps.

Keep your knees bent staying low for the entire workout.

Move three- Glute bridges

How to: Lie on your back with your knees bent, and feet flat on the floor. Raise at the hips until you form a straight line with your body. Take a pause, then lower your hips back to start position.

Move four- Lunge kicks

How to: Start by standing with your feet shoulder-width apart, and your arms by your sides. Lunge forward with the left leg while singing the right arm forward and left arm back. Return to start position and switch to right leg. Do ten reps.

Move five- Squat jumps

How to: Squat down as low as you can keeping your knees behind your toes. Then jump as high as you can coming gently back down into a squat. Repeat for 10 reps.

Check it out here.

If you like this workout, try PopSugar’s Pilates butt lifting exercise that is only ten minutes.

 

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