Best Fitness Apps of 2018

There are so many apps that we use on a daily basis to connect with our friends and family. These apps can bring us closer together and feel like we’re in a community with one another.

Another great way we can connect with each other is using fitness apps. Having fitness apps can help you track progress and achieve goals faster, all while having the same sense of community. They can be little built-in accountability partners, helping you be healthier and active during your week. There are so many apps out there to choose from, and we’ve narrowed down 5 that could be very beneficial for you:

  1. MyFitnessPal: One of the best ways to lose weight and keep it off is to keep track of the food you eat. This app has consistently ranked as one of the best in the fitness industry. MyFitnessPal has a database of more than 5 million foods, a barcode scanner, and a recipe importer. It’s so easy to track your calories in just a few steps.
  2. Couch to 5K: If you’re a beginner looking to train for a 5K, this is a great app that gets you going. The program lasts for nine weeks and all you need is 30 minutes a day three times a week. It also connects you to a running community to help support your goals.
  3. Charity Miles: This is a great way to get exercise while earning money for a charity! You can earn 25 cents every mile you walk or run, and 10 cents every mile you bike. Choose from over thirty world-class charities to donate to.
  4. Fooducate: Being healthier starts with the groceries we buy. Fooducate lets you scan the barcodes on food and gives it a grade based on how good, or not so good, it is for you. You can track what you eat and your activities to see your progress and achieve your goals.
  5. Pocket Yoga: You can practice yoga anytime or anywhere with this app that contains more than 200 illustrative and descriptive poses. It has a variety of skill levels for all ages and allows you to track your progress. And the best part is, Pocket Yoga does not require internet for you to use it, making it a very versatile app.

Pick apps that will help you reach milestones the quickest; whether that is losing weight, running a marathon, practicing yoga, or becoming a better cyclist. Invite friends to download the same app and get moving together! Remember, small changes in your habits can lead to big changes over time.

Want more app options? Check out to see their full list of fitness apps.

MS Bike-a-Thon, Spin For a Cure!

More than 2.3 million people worldwide are affected by Multiple Sclerosis, often referred to as MS. Unfortunately, there is no cure yet and it is a chronic, often disabling disease that disrupts the flow of information within the brain, and between the brain and body. MS is thought to be an immune-mediated disease in which the body’s immune system attacks myelin, the fatty substance that surrounds and protects the nerve fibers of the central nervous system. Symptoms may be mild and can show up in various forms. The most common forms are tingling, numbness, painful sensations, slurred speech, and blurred or double vision.

Living with MS can be extremely difficult for people who have severe symptoms, resulting in not being able to walk. For many, it may just require an overall attention to health and wellness that can help reduce the risk of other medical conditions.

On Saturday, March 10, Beechmont Racquet & Fitness will be “spinning for a cure” which will benefit the National Multiple Sclerosis Society. Each participant will receive a free t-shirt, Clif Bars, bottled water, and will be entered to win a cycling jersey and massage by “Sarah’s Sports Massage”.  There will also be an opportunity at the event to get a chair massage:  $1 for 1 minute by “Sarah’s Sports Massage.”

There are five spinning sessions that start hourly from 7:30 am to 11:30 pm. You may ride as an individual for $20 per each hour, or enter as a team of 6 riders or more for $100. You do not need a club membership to participate; it is open to everyone!

Many bikes have already been reserved!  Hurry to reserve your bike today by contacting MS Volunteer Michael Rathsack at 513-633-1117 or email at If you are unable to ride at the event, please consider making a donation or finding out about other ways you can help.

Want a Better Workout?

Just Breathe.

Proper breathing is one of the most important aspects of exercise. Good breathing patterns allow your muscles to get enough oxygen to improve stamina during your workout. Focusing on breathing helps control movements, which can significantly reduce the chance of injury.

Yoga Instructor, Bob Guard, will help you discover the power of breath for mental focus and help improve your yoga practice. Please join us on Saturday, February 17 from 10:45-12pm. Cost is 15 if you pre-register and $20 the day of the workshop.

POUND® Yourself Into Shape This January

POUND® is a fast-paced and rockin’ workout class—and it’s now at Beechmont Racquet & Fitness every Monday and Wednesday!

The POUND® creators have developed the class to be the “world’s first cardio jam session inspired by the infectious, energizing and sweat-dripping fun of playing the drums. Using Ripstix®, lightly weighted drumsticks engineered specifically for exercising, POUND® transforms drumming into an incredibly effective way of working out.” So get ready to sweat during these classes! It will blend together a mixture of cardio, strength training, pilates, and yoga movements to create an ultimate fat-burning and muscle-toning workout hour.

What are the benefits? They’re pretty good:

“+ Burn up to 900+ calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!

+ Drastically improve your rhythm, timing, coordination, speed, agility, endurance, and musicality. 

+ Cinch the waistline, slim the thighs, and strengthen connective tissue and infrastructural muscles with the combination of stability and cardio. 

+ Numerous studies have proven the powerful brain boosting, stress-relieving effects of drumming. The rhythm of drumming permeates the entire brain to improve focus, increase higher-level thinking and decision-making skills, boost the immune system, lower blood pressure, decrease chronic pain, anxiety, and fatigue.”

We’re very happy to offer this exciting new class that transforms drumming into an effective and fun way of working out. The class is designed for all fitness levels, so everyone is welcome to join, regardless of age or shape. Classes will be located in the Kid’s Gym, and space is limited to 25 people per class. We have Ripstix® on a first come, first served basis, or you can purchase your own pair at

If you’re looking to get yourself back into shape after the holiday season, ready to jump on your 2018 resolutions, or just looking to switch up your weekly fitness routine, this is a great option to check out!

Classes will be offered on Mondays at 6:30 p.m. and Wednesdays at 9:45 a.m. Members do NOT need a # from the Front Desk for “POUND”. Just go to the Kids’ Gym and we hand out the Ripstix®. It is first come, first served. See you there!

5 Great New Gifts To Give A Workout Buff

We’ve checked out a few gift guides from NBC News and Sports Illustrated and put together this roundup of new workout gear that’s perfect for the fitness savvy person on your list this holiday season. All of these gifts are new products for sale now from awesome retailers like Amazon and Nordstrom (which often offer free and discounted express shipping during the month of December). Get what you like soon—the holidays are almost here!


Bose Sound Sport Wireless Headphones

Nobody likes accidentally ripping their headphones out of their ears while they’re on a roll at the gym. There’s no more worrying about tangles, wires getting in the way, or constantly pushing earbuds deeper into your ears with these wireless earbuds from Bose. From NBC News: “Specifically designed for strenuous activity, these popular Bluetooth wireless headphones are both sweat and water resistant, have a six-hour battery-charge life, stay securely in place during even the most aggressive workouts and respond to voice prompts. Tech writers consider these the most comfortable wireless headphones on the market.”

Buy them on Amazon for $149.


FitBit Iconic Smart Watch

Who doesn’t love the look of a new smartwatch? Fitbit offers plenty of great features for fitness aficionados, “including step-, heart rate-, sleep-, calorie-, and distance-tracking — as well as music playlist storage and sync, Fitbit Wallet for payments, Starbucks and Pandora apps, fitness coaching, GPS and email and text message notifications.” (NBC.)

Get it on Amazon for $299.95.


Auster Traveller Pack

This is the perfect gift for workout lovers who are always traveling. Essentially, it’s mountain climbing gear that fits easily in a suitcase. Users can perform a variety of different exercises to target arms, shoulders, legs, core, and glutes with just one tool. Plus, the bands can hook around any doorframe or fence, so it’s a great workout option no matter where you are.

Buy it on Amazon for $199.99


Trigger Point Grid Vibe Vibrating Foam Roller

This is an awesome option to help your workout buddy relax after a tough gym visit. According to Sports Illustrated, “Foam rollers are the best tool to help prevent muscle soreness. Trigger Point took that simple tool and added a vibrating functionality, which helps to induce muscle relaxation and blood flow for muscle recovery.”

Check it out on Amazon for $99.99.


The North Face Ventrix Water Resistant Jacket

Know someone who loves the outdoor workout, regardless of weather conditions? This jacket from The North Face is not only super stylish, but it’s also a great option to keep your athlete warm in cold or wet weather, without causing them to overheat. “…this jacket is breathable and features perforated micro vents that open and close as your body heats up and cools down,” points out Sports Illustrated. Great for hikers, outdoor runners, and marathon lovers!

Get it at Nordstrom for $199.

What do you plan on getting the fitness enthusiasts on your list? Comment below to let us know what you’ve found!

How many calories am I burning?

Curious about how many calories your body burns when you’re active? According to the USDA, it depends completely on your height, weight, and whatever activity you’re doing. Check out this helpful chart for reference!

Approximate calories used (burned) by a 154-pound man
MODERATE physical activities: In 1 hour In 30 minutes
Hiking 370 185
Light gardening/ yard work 330 165
Dancing 330 165
Golf (walking and carrying clubs) 330 165
Bicycling (less than 10 mph) 290 145
Walking (3.5 mph) 280 140
Weight training (general light workout) 220 110
Stretching 180 90
VIGOROUS physical activities: In 1 hour In 30 minutes
Running/ jogging (5 mph) 590 295
Bicycling (more than 10 mph) 590 295
Swimming (slow freestyle laps) 510 255
Aerobics 480 240
Walking (4.5 mph) 460 230
Heavy yard work (chopping wood) 440 220
Weight lifting (vigorous effort) 440 220
Basketball (vigorous) 440 220


Burning calories is most associated with weight loss, but according to the USDA, you want to exercise for many more benefits than just losing weight or keeping yourself in shape. The long-term benefits of physical activity affect everyone of all ages, shapes, and sizes—it can increase your chances of living longer, decrease depression, help your sleep cycle, make you feel more confident, and increase your strength in both your muscles and bones. Plus, exercising is a great way to stay active with your friends and family and exercise your social self along with your physical self!

 As 2017 comes to a close, we encourage you to think about what kind of changes you want to make to better your health. Whether it be eating better, cooking healthier options, or upping your exercise game, any small (or big!) change that you make to improve your health is a great step in the right direction towards a healthier, better you!

What’s the Best Time to Work Out?

The short answer: whenever you have time to break a sweat.

According to Greatest, “Research suggests the body could adapt to regular gym dates, so if we hit the weight room every day at 4 p.m., eventually we might perform better at that time than at any other time of day. These findings are similar to earlier research, which suggests that sticking to a specific workout time can result in better performance, higher oxygen consumption, and lower perceived exhaustion.”

Unfortunately, our lives and schedules can easily get in the way of a chosen workout time. The good news is, there are perks for working out at different times in the day. We’ve broken them down for you.


According to The Mail, “Researchers at Appalachian State University found that

7 a.m. is the best time to go for a jog if you want to reduce your blood pressure and get a better night’s sleep.”

And Shape Magazine points out; “…while there are certainly benefits to fueling up before a workout—it’ll keep you going harder and longer—a 2013 British Journal of Nutrition study found exercising on an empty stomach can burn as much as 20 percent more fat than when a meal is eaten first.”


Your body temperature is higher in the afternoon, which makes your muscles more flexible and less prone to sprains or injuries. Greatest says, “Muscle strength and endurance may peak in the late afternoon when body temperature is highest. The afternoon is also when reaction time is quickest and heart rate and blood pressure is lowest, all of which combine to improve performance and reduce the overall likelihood of injury.”


Another study from the Appalachian State University, according to Men’s Health, says, “…evening gym time raises body heat like a warm bath and promotes sound slumber.” So the myth that working out later at night, say after 8 p.m., will keep you from falling asleep isn’t exactly rooted in truth.

Our advice: play it by ear on a weekly, or even daily basis, and see what time in the day you can fit exercise into your daily routine. If you’ve managed to get moving and break a sweat at least once a day, we think that’s plenty a reason to feel good about yourself (regardless of the time)!

The Best Fish Oil For Bodybuilding

If you have ever read anything related to health, the chances are that you have heard about the health benefits of EPA and DHA also known as Omega-3 fatty acids. You have probably heard that Omega-3 fatty acids are good for helping brain function, cardiovascular function, hormonal function, and specific conditions like infertility. They also help in autoimmune conditions, blood sugar balance and even with weight loss to a certain extent.

What Are Omega-3 Fatty Acids 

When we speak of fish oil, we also regularly mention the word Omega-3. Usually, these 2 terms are used interchangeably, and to an extent, it’s the Omega-3 content of a fish oil blend that we are more interested in when we’re speaking in the context of the fish oil’s benefits for athletes. How can one thing as simple as Omega-3 fatty acids help all those systems in our body? It comes down to a simple model that may seem bold and oversimplified but is nevertheless true. The difference between health and disease is how many cells are functioning well in your body versus how many cells are not functioning as they should.

Why Fish Oil Is Important for Your Body

Our bodies are made up of hundreds of trillions of cells. If one cell becomes dysfunctional, we would never notice anything. However, when enough cells start to become dysfunctional, symptoms start to develop, and wherever these cells are found in large amounts, then that will be a symptom that we will experience. So, for example, if enough cells become dysfunctional in our brain, we may experience something like depression. If enough cells become dysfunctional in our hormonal glands, it might manifest itself as infertility or PMS. If the progression furthers itself and you get even more dysfunctional cells, then it may be classified as a disease.

Omega-3 and Omega-6 fatty acids, also known as Poly-unsaturated fatty acids, are needed in small quantities in our everyday diet. These facts are so relevant that your body does not even bother making them. Therefore they are called essential fatty acids. No more than 5% of your total calorie intake should come from polyunsaturated fats.

We need to consider the purpose of Omega-3 and Omega-6 fats. Omega-6 helps cells grow. Sometimes when a cell grows, it breaks. Your body then uses Omega-3 to repair the cell. This process repeats continuously.

As cells grow and occasionally deform, Omega-3 comes along and repairs them. However, when there’s too much Omega-6 in the diet, the Omega-3 cannot keep with all the growing cells. Omega-3 becomes exhausted and deactivated. You are then left with reproducing mutated cells. This may lead to inflammation and even cancer.

Fish Oil’s General Benefits 

Fish oil’s effects on overall health are extremely well proven and documented at length, from improving the efficiency and function of the heart to strengthening the effective potency of the immune system’s natural defense mechanisms.

It also significantly improves blood pressure, cholesterol, brain function, etc. However, what many people are not aware of is that fish oil has specific benefits for those individuals trying to build and maintain muscle mass, as well as burn fat.  The best fish oil for bodybuilding utilizes and maintains a forward bias equilibrium between the body’s natural mechanisms for muscle building and muscle breakdown.

Fish Oil’s Benefits for Athletes

Fish oil has direct effects on muscle growth and recovery which are both very crucial parameters for consideration amongst athletes in general.

3 methods are involved in promoting these effects. The first is the observation that fish oil seems to promote muscle building, a process known as anabolism. Reputed university studies had proven that when healthy volunteers were given 4 gr of fish oil daily as part of a controlled observational test for the effects of fish oil, the researchers found a notable increase in the formation of muscle protein.

Protein formation is the method by which various and separate amino acids join to form whole proteins. Basic biology teaches us that the foundational units of muscle fibers are in fact protein, and this is of prime importance for athletes. The researchers also noticed that the consumption led to an increase in the motor pathway, which is a key signaling pathway that controls muscle cell growth.

The second way in which fish oil seems to benefit athletes is that it reduces muscle breakdown, a process also known as catabolism. Therefore, along with aiding the building of muscle at an accelerated rate, it also assists in maintaining and preserving existing muscle. The muscles are continuously in a balancing act of both anabolism, which is muscle creation, and catabolism, which is muscle degradation. The net muscle or lean weight gain is determined by the difference in the levels of anabolism and catabolism taking place in the body. Hence, if you reduce the amount of muscle catabolism, you will, in effect, amplify your overall muscle gain. 

How Does Fish Oil Help in Building Muscle?

The best fish oil for bodybuilding assists in reducing muscle catabolism using 3 primary mechanisms. These 3 mechanisms include cortisol, ubiquitin-proteasome,and inflammation. Cortisol is a stress hormone that causes a eduction in muscle growth by the direct utilization of muscle fiber for energy production. Ubiquitin-proteasome is also a primary bodily pathway that leads to catabolism that can be greatly reduced when a higher intake of EOPA is incorporated into the individual’s dietary regimen.

Lastly, inflammation while not being a direct tensor on the catabolic process, leads to the stress factor on joints and tissues that form the supporting connective structures around muscle tissues. This stress causes pain and strain that prevents muscle training, which indirectly leads to reduced muscle hypertrophy. By reducing these 3 mechanisms, we can see that fish oil positively correlates to a regular, higher training regimen for athletes that promotes positive muscle hypertrophy. 

The Recommended Fish Oil Dosage

Regarding the recommended fish oil dosage, the main thing to take note of is that it is not the overall amount of raw fish oil that is important, but rather the specific amount of EPA and DHA that matters; the 2 key Omega-3 fatty acids in fish oil. 

Top 5 Fish Oil Supplements for 2017

From this point on, we will review 5 individual fish oil supplements which provide all the intended benefits expected from the best fish oil for bodybuilding. 

Omegaboost Omega-3 Fish Oil 

This supplement has a very digestible lemon flavor that disguises the fishy taste that’s usually associated with fish oil tablets. These tablets have a sizable dosage of Omega-3 in each capsule. Omega boost acts as a great supplement to your heart health function. Each dose contains only 10 calories and has 1,200 milligrams of fish oil.

The benefits and drawbacks of this product are listed below.


  • A single tablet is required per day
  • Fantastic choice for anyone who does not like popping multiple pills a day
  • Marked effect in inflammation reduction
  • Noticeable improvement in functional memory.


  • The oil is extracted from fish that may contain mercury.
  • It has an EPA to DHA ratio that is not favorable for an athlete’s training goals.
  • The flavoring could also be a polarizing factor, as some consumers may not like the lemon taste.
  • The capsules are very large.
  • Difficult for some consumers to swallow due to a more sensitive gag reflex.
  • A final consideration, which some consumers have noticed while utilizing this product is that it may cause the urine to have an odd fishy odor.

Newchapter Wholemega Fish Oil 

This product is made of 5 different Omega fatty acids, all of which are obtained from wild caught Alaskan salmon. One dose of this product is equal to 3 whole servings of fish regarding Omega oil nutritional content. The gelatin used to make the capsule is halal, which may be an important consideration for some users, and the product is guaranteed to be soy-free, which helps to avoid any allergic reactions. Also, it does not contain any krill.


  • Contains astaxanthin, a very potent antioxidant.
  • Works efficiently against free radicals in the body.
  • Effective against oxidation induced by a buildup of lactic acid due to vigorous training.
  • The product contains no added filler material.
  • Reported to be less smelly than other comparable fish oils.


  • An Omega-3 count that is sizeably lower than other similarly priced supplements.
  • The fish odor burps that are common if the capsules are not taken with a meal.
  • The large capsule is again a difficulty in swallowing for many consumers.
  • Multiple capsules need to be taken daily which may be a deal breaker for many users who prefer a single dosage.

Carlson Norwegian Cod Liver Oil 

This product claims to be a great source of Vitamin D3 and Vitamin A. It also has an additional source of Vitamin E for fortification. The company behind it has a unique preservation method, utilizing nitrogen instead of natural air, to reduce oxidation, which thereby ensures that it will maintain its potency for a longer period, giving you the freshest supplement possible. It can be added to liquids and other beverages of choice. The fish oil is extracted without any chemical intervention.


  • Easily blends into the most commonly consumed beverages
  • Excellent naturally sourced vitamin profile
  • No chemical involvement that may serve as a dilution to potency


  • The typical fish burp, even when consumed with a meal
  • The Omega-3 Dosage profile is sizably less compared to similarly priced products 

Nutrigold Triple Strength Omega-3 Gold Fish Oil 

Nutrigold provides a prominently higher concentration of Omega-3 than would be usually available in supplements of comparable price and dosage. All the raw content of this supplement is obtained and manufactured exclusively in the United States. This ensures to the extent that the fish used for producing this supplement was obtained from sustainable and hygienic sources. The dark container reduces exposure to direct sunlight that could contribute to the deterioration of the fish oil.


  • It’s dark bottle helps to keep the light out
  • It does not contain any artificial coloring 


  • A faintly fishy after taste, which was unequivocally noted in all the products reviewed. 

Green Pasture Blue Ice Royal Oil 

This widely popular product boasts a unique blend of butter oil that contains a higher vitamin density profile infused with fish oil produced using a fermentation process. This in turn gives a nutrient stack that is assimilated more readily by the digestive health. It’s very beneficial for your overall health and non-heat extracted for added potency. More benefits that add to the credit of this product possibly being the best fish oil for bodybuilding is the high dosage per serving and the processing mechanism of the product which does not rely on heat and chemical buffering, leading to a greater efficacy.


  • An effective bodybuilding support aid for muscle growth and maintenance
  • Doubles as a unique preventative supplement to reduce dental caries.
  • The fermentation process prevents the product from expiring
  • Help improve acne and other aggravated skin issues caused by excessive sebum production due to its effect on regulation of the hormone system.


  • None reported 

Our Recommendation

The Green Pasture Blue Ice Royal Oil is a clear winner. The stabilised version of the fish oil is easier for the body to assimilate. It’s also free from even the minor contaminants. The product offers exceptional value for money. In using this product, consumers have not reported any major side effects or drawbacks. It is for these reasons that the Green Pasture Blue Ice Royal comes in first to be the best fish oil for bodybuilding for 2017.

7 Interval Training Regimen You Can Do In 1 Hour BY KAREN REED

Interval training workouts that alternate high-intensity levels with low-intensity efforts are the key to fat burning. This formula keeps your body burning the calories even after you’ve stopped working out. Interval training helps you to get the most of your working regimen.

Interval training is not complicated as you think. This form of exercise mimics sports which include the start and stop motions with periods of sprinting or close to racing speeds that are followed by light jogging or rest. The best part of interval training is that you can use these workouts anywayyou want, for example, swimming, running, cycling, walking and even on elliptical trainers.

Interval training can jazz up your workout routine and offers you some great benefits. It helps you to burn more calories, significantly improves your aerobic capacity, adds variety and keeps boredom at bay and best of all you can just modify your current routine and don’t need any special equipment.

A recent research study says that interval training helps mitochondria stave off old age. The researchers found that biking and walking produced more proteins for the energy-producing mitochondria and protein building ribosomes and stop aging at cellular level.

Why Interval Training?

Increase efficiency. Your heart is a muscle so if you keep it beating at a constant rate never expanding it outside its comfort zone; It will never grow. However, when you throw in some intervals during your exercise sessions, your heart will work harder, pump in more blood and work harder to return to normal levels which will ultimately boost its efficiency.

Interval training gives you a healthier physique: Not only do you burn more calories during aninterval workout, but the intense exertion kicks off your body’s repair cycle into hyper drive. It helps you to burn more fat and calories. While steady state cardio enhances muscle loss, studies show that interval training allows dieters to preserve their hard-earned muscle while ensuring most of the weight loss comes from fat stores.

Interval training improves your aerobic and anaerobic capacity: Dr. Tabata’s study on moderate and high- intensity interval training showed that high-intensity intermittent training improves both anaerobic and aerobic body systems while aerobic exercise only improves aerobic systems.


One Minute Interval Cardio Workout

Tutorial: Amanda Russell

Note: To increase the time span you can increase the number of minutes or reps.

High knees 1 minute: Keep your mind focused and core tight. Get your knees worked out for 60 seconds. Then follow it up with active recovery for 30 secs. Just keep your legs wide apart and move your arms down and all the way up.

Plank jacks: Get down into plank position and jack out your legs. Come back to active recovery.

Frog hops: Keep your hands behind your head and squat down. Then jump forward.Do these reps for one minute and come back to the active recovery phase.

Single leg hops: Choose your leg to drive your knee and hop it up. One minute of these exercises and back to active recovery. Repeat with the other leg.

Jumping jacks: Stand with your feet together. Jump your feet out with your arms raised. Immediately come back to the starting position. Back to your active recovery.

Turkish get-ups: Lay all the way down and without any support get up at once. You can use a single hand for extra support and do it as a modification.

Speed skaters: Go from side to side and drive your opposite arms to your opposite knee after jumping. Follow up with active recovery.

Jump ropes: If you have ropes you can use it. Otherwise, you can pretend jumping rope. Move from side to side, back and forth, etc.

Barrier jumps: Picture an obstacle down the floor. Keep your arms down and jump the hurdle from side to side. Finish with active recovery. Finally, do some stretches.

Jump Rope-Fat Burning Cardio HIIT Skipping Home Workout

Skipping ropes helps you to burn calories faster. According to Science Daily, 10 minutes of jumping rope is equivalent to running an 8-minute mile. It builds agility and quickness, increases bone density, boosts your brain health by enhancing your coordination, rhythm, and strategy, and is most affordable and highly portable.

Tutorial: Millionaire Hoy

Workout structure: 50 seconds on 10 seconds rest for each move.

Light ropes: Warm up with a slight jump rope. Hop twice on the left side and the right. Start slower and increase your speed.

Boxer skips: Do one jump, then do two sets of two jumps.

High knees exercise: Bring your knees up, lock in your abs, swing your rope and breathe in and out.

Front to back shift skips (butt kick hops): Jump forward, back, bouncing in the middle alternating your feet.

Butt kick hops: Lock your abs, keep on swinging and maintain your form together.

Take 15 seconds rest.

Speed ropes:  Bring your knees high up and skip the line faster. Increase your speed gradually.

Side to side high knee ropes: Jump up skipping your lines and move on either side.

Follow the listed skipping steps in order, with 50 seconds of jumping and 10 seconds rest.

  • Criss cross skips
  • 1-2 double under
  • Three-way jump ropes
  • Calf ab hops
  • Freestyle ropes
  • Hip twist skips
  • Deep lunge ropes
  • High-low jumps
  • Jump Jack skip
  • Reverse ropes
  • 180 jump ropes
  • Front to back sprint ropes
  • High-speed ropes


Bent rockers: Fold your arms, bend and rock your body from side to side. Follow it up with cat stretch, side stretch (left and right), ham stretch (left and right) and finish off your exercise regimen with Flamingo (left and right) pulls.

60-minute Tabata HIIT, Abs, and Obliques Workout

Source: Fitness Blender

Workout structure:

  • 6-minute cardio warm up
  • 48 mins HIIT and abs routine
  • 6-minute cool down and stretch

3 Torso twists+ knee: Rotate shoulders back and forth three times. On the third one, you pull the knee and the opposite elbow just near to each other.

Toe touch circles: Keep feet shoulder width apart, make a nice circular motion around the torso reaching downwards. Repeat back and forth.

Follow it up with:

  • Oblique high knee pulls and
  • Lateral step moves

Butt kickers: Bring your heels up and move fast to pump up your heart rate.

Side shuffles: Lunge onto one hand, kick off your leg behind, shift your feet a couple of times to the left and right.

Mountain climber switch + knees: Come to a mountain climber pose and change your legs. Jump up to your standing position and repeat.

Mini scissor kicks: Lie down, lift your legs and move your feet in a vertical plane to create the scissoring action.

Follow it up with Switch leg burpees and 2 Jacks+ high kick exercises.

Toe tap crunches: Bring your knees to a tabletop position and crunch up dropping one foot at a time.

Take a water break and start with two Heel Taps + Walk Down Plank and proceed to Side Plank Toe Touches.

4 High knees + floor tap: Do two high knees on each leg and hit the floor alternating your hands. Again, do the side plank toe touches.

Russian Twists: Sit down and leaning back to about 45-degree angle rotate your shoulders and kick out your elbows.

Cool down and do these stretches: shoulder rolls, Hamstring + shoulder stretch, Shell stretch and torso twist, glutes stretch and finally oblique and hamstrings stretch.

Fartlek Workout

Fartlek means “speed play” in Swedish. This form of training combines continuous training with speed intervals in an unstructured format that strengthens both aerobic and anaerobic energy systems. The speed and intensity vary however and whenever you want. You can walk, jog, and sprint for any distance or length of time and in any order.

This 30-minute Fartlek workout involves a variety of speed to give you a good running workout. Focus on running fast enough to increase your heart rate. Try to run each interval faster than the last.

30-minute Fartlek Run


  • Warm up 5-minute easy run
  • 5 minutes hard run (half marathon run)
  • 1-minute easy recovery phase
  • 4 minutes hard run (10 miler effort)
  • 1-minute easy recovery phase
  • Run 3 minutes harder (10k effort)
  • 1 minute easy
  • Run 2 minutes harder (5k effort)
  • 1 minute hardest (Sprint)
  • Cool down 5-minute easy run

Cycling Workouts

“Stationary bikes are great for everyone of all fitness levels,” Jennifer Tallman, an indoor cycling instructor at New York Sports Clubs, tells SELF Magazine. Tallman suggests doing intervals rather than constant cycling because it gives you the biggest fat burning payoff on a stationary bike.

  • Easy. Flat road
  • Moderate. You will start to breathe heavily, you’ll feel like you’re up on a slight incline on a small hill.
  • Hard. You are working at this point. You would be using medium to high resistance.
  • All-out. You’re using the heaviest resistance while still can push your legs.

Stationary Bike Interval Workout


Time Intensity Reps
5 minutes Easy warm up
30 seconds hard X 4
30 seconds moderate X 4
1 minute easy
1 minute hard X 4
30 seconds moderate X 4
45 seconds All-out X 3
15 seconds easy X 3
2 minutes easy
Challenge Repeat entire circuit One more time
5 minutes Easy cool down

Fat Burning Plyometric Workout

Tutorial:Fitness Blender

Workout structure:

  • 5 Plyometric exercises
  • Ten reps with
  • Two rounds each with one-minute rest

Broad jumps: Set a marker for yourself and make a broad jump. Switch around and jump to the starting point.

Knee tuck jumps: These leaps increase your overall effort level. Get into a nice deep squat and jump up in the air as high as you possibly can. Take your time reset those feet, and make the jump.

Power jacks: Spread out your feet. Squat down nice and low then, get your hands come above your head and jump. Bring your arms to your thighs, slap those thighs and go back to nice deep squat before you do it again.

Jumping lunge: Step forward into a lunge, keep your knees barely off the ground and jump straight switching those feet at the top range of motion. Come back down with your opposite leg forward directly back into that lunge, then jump straight back up. Keep pushing up as hard as you can.

Box jumps: You need a chair or Plyo box for this exercise. Stand up on top of that Plyo box, and jump down. Then step back on the box and make the same motion all over.

Interval Pool Moves to Burn Calories

Source: PopSugar Fitness

Sprint: Start kicking your knees as high as you can towards your chest. Move your legs as fast as you can as if you’re running a race. Just think you’re running an aqua sprint. Get your arms pumping up. If you’re under the water, then this action needs a little bit more effort from your upper body. Do 15 reps with 60 seconds rest.

Push up on the wall: you’re going to start down in the water and keep your hands securely on the side of the wall. You can use the side of the pool to get you initiated all the way up. With a bit of help from the side of the bath, extend your arms all the way then slowly pushes back down into the water. Come up and kick your feet and come down. This action works the muscles of the shoulders, triceps, and chest. Do 20 reps with 1-minute rest.

Jump with knee tuck: Plunge into the water till it covers your shoulders. Now jump up and tuck your knees into your chest. Use your arms for balance and stability. Jump and tuck. You’ll find that your lower legs get fired up. Adding the knee tuck works your core. Do 15-20 reps with 1-minute rest.

Hurdle jump: Pretend that there is a hurdle, right underneath the bottom of the pool. Keep your feet together, tuck your knees up, and jump over the hurdle to the other side and then back. This exercise works a little bit of the lateral muscle groups. Do 15-20 reps with 1-minute rest.

Water treader: You must be in the deep end of the water and move your legs as if you’re running. Just make sure to bend your knees and extend your legs. Use your upper body to help you keep afloat. Perform the exercise for 30 seconds with 1-minute rest.


The principals of interval training are the same for everyone. If you’re working towards a specific fitness goal, you may want to take a more scientific approach. But if you only want to vary your exercise routine you can determine the length and speed of each intensity interval based on how you feel that day.

This form of training isn’t appropriate for everyone. If you have a chronic health condition, have a word with your doctor before trying any interval training. Research studies say that even individuals with heart disease can perform short periods of interval training. Utilizing the services of a fitness instructor or an expert will be highly beneficial in this regard.

Finally, a word of caution, never rush out into a strenuous workout before your body is ready, you may end up injuring your muscles, tendons, and bones. Start slowly and as your stamina improves challenge yourself to vary the pace. You’ll be amazed by the results.


This blog was originally posted by Karen Reed | Click here to read the original blog!

11 Reasons To Do Cardio Workouts Daily BY KAREN REED

You’ll hear a lot about the benefits of strength training. While there are certainly many muscular and health benefits that cardio workouts don’t offer, there are various benefits that only cardio workouts can provide. You need to get a good mixture of both daily.

Cardio workouts involve running, swimming, rowing, etc. Anything that helps you get your heart rate up and work your lungs. It’s possible to combine both cardio and strength training together to get the best possible workout for your whole body.

If you don’t already, you need to make a cardio workout part of your daily routine. Here are 11 reasons why.

Improve the Health of Your Heart

We must focus on one of the biggest benefits of cardio. Remember that this type of workout works your heart and lungs, so it makes sense that the biggest benefit of all is to your heart. Your heart is a muscle, so it constantly needs a workout to remain strong and healthy. By doing more cardio workouts, you will have a better heart health.

By getting your heart pumping more, you improve the circulation around your system. You get more oxygen around your body, which helps to improve all the other organs. We’ll move onto those benefits soon.

The biggest benefit is that your heart is constantly being strengthened. It will work for the years to come, and you starve off complications like cardiovascular disease, high blood pressure, and many more issues.

If you just wanted one reason to do more cardio, this is the reason. While strength training can help, it’s just not as good for getting your blood pumping.

Boost Your Metabolic Rate

All the processes in your body get a boost, which includes your metabolism. This is great for those who want to lose weight, but can also help to maintain a healthy lifestyle. After all, your metabolism is useful for more than just burning the calories you eat. Your metabolism helps to convert the calories, fat, and other components into energy to use throughout the day.

High-intensity cardio workouts are better for a metabolism boost compared to low-intensity workouts. However, both will offer health benefits. If you want to make the most of your workouts, try some high-intensity-interval-training (HIIT) workouts.

Of course, when you increase your metabolism, you will lose more weight or find it easier to maintain weight. It’s much easier to create a calorie deficit.

Decrease the Amount of Belly Fat You Have

While your increased metabolism will help you lose weight, cardio workouts specifically help you lose that belly fat. All the crunches in the world aren’t going to get rid of the visceral fat. All you’re doing with the strength training is working on the muscles underneath the fat. This is good for the result and toning, but it doesn’t help while you’re struggling with around middle. Studies have even shown that ab-focused workouts alone aren’t good enough for getting rid of belly fat.

Visceral fat is the worst type of fat. It surrounds your organs and puts your health at more risk than other types of fat. You can find out just how much belly fat you have by measuring your waist at your belly button with a normal home measuring tape. You want to have a waist of 35in or less for a healthy abdomen area. Even if you’re not technically overweight according to the BMI scale, a waist larger than 35in is unhealthy.

Remember that by doing the cardio workout you’re burning more calories. Your metabolism will need to use the store calories in the fat for more energy, helping you get rid of this specific fatty area. Once you lose the weight from your stomach area, cardio exercises are effective in preventing future weight gain.

Studies are positive. They show that it’s possible to lose (on average) 2.5sq. In. Of belly fat by performing cardio workouts for eight months. This was in those who only did aerobic workouts. Those who combined saw 1.5 times less loss, and those who only did strength training saw 20 times less than their cardio counterparts.

Of course, losing the belly fat isn’t just about your cardio workout. You will need to follow a healthy, calorie-controlled diet. The good news is you’ll find this easier when you do more cardio because of other health benefits. This takes us onto the next health benefit.

Boost Your Mental Health and Happiness

Cardio workouts are excellent for your mental health. Studies have shown that those who do more exercise will fight off depression, anxiety, and other mental health issues. This is all linked to the release of endorphins and serotonin while you work out.

Opting for aerobic exercises helps to boost the blood flow around the body. It reduces the stress levels felt, which makes it easier for the brain to release the right hormones. By getting happy hormones out and around the body, people feel less fatigued, depressed and hungry.

This is another benefit that has been proven through studies. The Archives of Internal Medicine published a study that showed how 156 clinically depressed participants felt after a range of treatments. One group took antidepressants, one group cardio workouts, and one a mixture of the two. The results showed that cardio workouts were just as good as fighting against depression as the use of medication. Exercise is the natural antidepressant for those who want to avoid Big Pharma.

There’s no need to do a lot of cardio for this to be beneficial. Just 30 minutes a day is enough for all the mental health benefits. You don’t have to do this in one sitting but can space it out in 10-minute intervals throughout the day. What is important is getting the cardio workouts.

Of course, there are other natural ways to alleviate depression. Fresh air and sunlight are one. Try a cardio workout in the garden or go on a power walk or run in the fresh air to gain more benefits.

Improve Your Quality of Sleep

While there are many people who focus on the number of hours of sleep you get, the quality of sleep on a night you receive is also important. If your night is constantly broken, you don’t quite get the full recovery that your body needs.

The great news is cardio workouts help improve your quality of sleep—and the amount that you get. You’ll find it easier to fall asleep on a night and find that you don’t constantly wake up throughout the night.

Poor sleep is linked to stress. Your subconscious is constantly working against you when your stress levels are high. By getting a cardio workout, you’re reducing the amount of stress in your body. You get rid of the adrenaline, which helps to improve your ability to close your eyes and relax.

Poor sleep is also linked to obesity and depression. Both are tackled through cardio workouts, as we’ve already looked at.

But can’t you take a pill to help you sleep? Well, yes, there are some medications available but did you know they increase your risk of death? There are various health complications to using sleep medication, and it’s not the most effective for a clear and productive day the next morning. Cardio workout is healthier and far more beneficial overall.

Studies have shown that just getting 150 minutes of exercise a week will help improve quality sleep by 65%. You’ll also feel less fatigued and drowsy throughout the day, which moves us onto the next benefit.

Your Recovery Is Better

By getting a better night’s sleep, your body recovers better through the night. You will wake up rested and ready for another day.

But don’t your muscles ache? At first, they will. This is your body getting used to the workout that you’re performing. Eventually, your recovery rate will increase, and you’ll find that your muscles don’t ache as much as all.

In fact, cardio workouts the next day, even with some aching muscles, can help your recovery period. A light job helps to remove some of the lactic acid build up. It helps to stretch off the muscles and reduce the feeling of tightness and soreness.

You don’t have to wait until the next day either. A light jog after a strength workout will also help to loosen and improve your recovery time and avoid some pain the next day.

You also need to listen to your body. Pain due to injury is very different to aching muscles because you’re using ones that you forgot you had. If you feel pain (not an ache or tiredness) while exercising, you should stop and rest.

If you do get injured, you’ll find your overall recovery rate is quicker. Your muscles are healthier, along with the rest of your body. And yes, your recovery from an illness improves, and this moves us to the seventh benefit.

Improved Immune System

Let’s look at how your immune system benefits from a cardio workout. Did you know that cardiovascular activity improves the working of your lymph system? Your lymph nodes offer the ability to fight infection. They help to remove toxins from the body and keep you healthy overall. It makes sense that by improving your lymph system, your immune system improves.

You will also get the benefit of better quality sleep and lower stress levels. Stress can lead to your immune system working against you. It starts to attack something that isn’t there or just doesn’t work efficiently when attacking infections and viruses. You’re left constantly getting colds and viruses.

However, too much cardiovascular exercise can cause the opposite issue. You run the risk of injury and running your body down. If you don’t get enough rest and recovery between sessions, you run the risk of overpowering your immune system. It’s important to find that balance.

Reduce the Risk of or Control Your Diabetes

Diabetes is a major issue, especially in the Western world. The good news is doing more cardio exercise will help to improve your condition. You can avoid Type II diabetes completely and help to manage pre-existing diabetes.

When you work out more, your muscles will be able to utilize the glucose (blood sugar) in your body better. You’ll see lower blood sugar levels and less insulin, as your muscles find a way to expel the sugar instead. You’ll also experience fewer mood swings and less irritability.

You will still need to get your blood sugar levels checked. It’s important to follow medical advice from the doctor. However, you may find that you can reverse some of the damage. This is especially possible if you follow a healthy diet and manage your weight gain at the same time.

Improve the Way the Brain Works

It’s not just the hormones that change. The whole functioning of your brain will improve thanks to your cardio workout.

Remember that the amount of oxygen your brain gets improves. Your blood pumps faster, and you breathe in more oxygen on a daily basis.This means the connectors in your brain get all the oxygen they need.

You won’t feel as foggy or confused throughout the day. Your hippocampus increases, which means you’re learning and memory centers improve. You’ll find it easier to remember even the simplest things in life—like where you put your keys or phone.

Studies have shown that these benefits are clear in cardio workouts. The same benefits aren’t there in resistance or strength training. You want to take advantage of both types of training daily.

Improve Your Bone Health

It’s not just your organs that benefit from cardio workouts. Running and other cardio activities tend to get a bad reputation for the bone and joint health. There is certainly some potential damage, but there are also plenty of benefits. It all depends on how you do your aerobic exercises.

Osteoporosis is a problematic disease, particularly for older women. As you lose too much bone mass, your bones become weak and brittle. You’re more likely to injure or break a bone, even just from a minor fall.

While a good diet is important, the right exercises can also help to avoid osteoporosis. Studies have shown that a good warm-up, aerobic exercises, and a proper cool-down in the space of around 40 minutes can help to increase your bone mass. You’re at a much lower risk of injury and damage.

When you do cardio workouts, avoid running on pavement. Stick to grass and other soft surfaces or choose a low-impact workout that will protect your joints and overall health.

Improve Your Endurance in Life

How long can you walk up flights of stairs? How long can you last be running around after the kids? Your cardio abilities are affected by some aerobic exercises you do. If you want to increase your endurance in your everyday life, you will need to increase your cardio workouts.

Remember your heart and lungs are like muscles. The more you work them, the healthier they are. So, by doing more cardio workouts, you’ll help your heart and lungs deal with the amount of activity you need to do through the day. You’ll also find you can run/swim longer and faster in a few weeks or months’ time. The marathon may seem an impossible task now, but it will be easier with some training.

Improved endurance is also important for your metabolism. We’ve come full circle on the benefits.

Add More Cardio to Your Week

Start by adding just one or two more cardio sessions to your week. If you don’t currently do any exercise, you won’t want to do more than two days of exercise a week to start. Get your bones and muscles ready and allow your endurance to improve.

As you find the workouts easier, you can add more and train for longer. Eventually, you’ll be able to do a little cardio daily. You will even find your rest days can involve 15 minutes of walking or so to help strengthen the muscles and improve your mental health.

It’s time to add more cardio to your week. You will not regret it with the above 11 health benefits.


This blog was originally posted by Karen Reed | Click here to see original blog!

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