Tuesday, 14 October 2014

HOME WORKOUT ROUTINE


Home Workout Routine

Who said you need a gym membership to get fit? A home workout routine can be a simple, effective way to build muscle and sweat off those unwanted pounds. On the path to achieving your fitness goals, there are many distractions and excuses that can come between you and achieving these goals. The simple act of driving to the gym can often be a mental barrier that keeps us from working out. Now you don’t need to drive anywhere! By using some good old fashion creativity, a home workout plan removes the excuses and provides a time-efficient, cost-effective way to fit a daily workout into your busy schedule. Check out some of my favourite home workouts…

Benefits Of A Home Workout Routine

Convenience

It’s as easy as rolling off the couch, onto the floor, and starting your workout. When juggling a busy schedule, extra time in a day becomes rare, so for many people it makes sense to explore home workouts. Very little equipment is typically needed, and if you do bodyweight workouts, then your own body becomes the equipment. Only have 20 minutes to spare?

Cost Effective

If your budget is tight, saving $50-$100/month in gym membership fees feels good. And if there ends up being a bit of money left over at the end of the month, invest it in some simple equipment that will help you better accomplish your home workout routine.

 Privacy

No longer will you have to be constantly looking over your shoulder to see if anyone is watching you. In the privacy of your own home you can relax and focus on your workout without worrying about how your hair looks or if your Lulu’s are the latest style. In fact, you can forget about clothing all together if you like! There is no scientific research yet to back up the claim that working out in the nude produces better results, but there has got to be some benefit to letting it all hang out…maybe?

Get Your Family Involved

If you find yourself tripping over your kids while you are trying to get your workout done, get them involved! Run boot-camp workouts that requires your kids to complete different stations along with you. Make it fun for them, meanwhile you are pushing hard and completing a great workout. Want to add some weight to your air squats? Pick up a kid in your arms and get squatting! By the time you have teenagers in the house, you will have the most toned legs in the neighbourhood.

Do Some Research Before You Start A Home Workout Routine

At Perfect Fitness Routines, we want to provide you with the knowledge required to help you successfully achieve your fitness goals. Whether it is ideas for bodyweight workouts, home boot-camp workouts, or the most basic beginner workout, we want you to be able to use Perfect Fitness Routines as an ongoing resource for all your fitness needs. Check out our our Program for amazing videos that you can follow along with from home, including interval training workouts, weightlifting workout routines and sample meal plans. If you want a solid home workout routine, then you have come to the right place!

Saturday, 11 October 2014

Friday, 10 October 2014

5 WAYS TO MAKE ANY RECIPE HEALTHIER

5 Ways to Make Any Recipe Healthier

Cooking at home is a great way to eat healthy, but not all recipes are healthy. Here are 5 simple ways to make any recipe healthier.

Reduce the Amounts of Some of the Unhealthier Ingredients

One easy way is to substitute an ingredient for a healthier one. Whole wheat pasta, brown rice, leaner cuts of meat are substitutes that you will not notice.  They hardly (if at all) affect the taste of a recipe

Eliminate Some Ingredients

Sometimes you can skip ingredients all together! Condiments, cheese and toppings are easy ones that you won't miss too much. 

Change the Cooking Method

Instead of frying, bake your food! You'll save calories and fat. 
For foods that are already use baking as the cooking method (like cookies), keep these tips in mind:
- replace fats like butter with oil
- when oil doesn't work, try using pureed fruits/veggies.  Things like applesauce or prune puree work great.
- add fiber
- use less sodium

Portion Size

One of the easiest ways to make a recipe healthier (without changing the actual recipe) is to eat less of it! Keep portion sizes reasonable and you'll still get to enjoy your favorite foods. 
Keep a portion size chart handy in your kitchen or on your computer so that when serving yourself and others you have a reference for how much to dole out!

AWESOME 20-MINUTE ARM SHAPING ROUTINES

20-Minute Arm-Shaping Routine


Take your multitasking skills to a whole new level with this quick arm-toning walking workout

arm exercises
Grab an exercise band and do these moves while you walk to firm your upper body.
THE WORKOUT: Start with 4 minutes of easy walking. Then pick up your pace to a moderate intensity and do the first exercise for 25 reps. When you're finished, drape the band around your neck and speed up to a brisk pace, like you're in a hurry, for 2 minutes. Repeat the 25-rep toning / 2-minute brisk-walking intervals until you've done all the exercises. Cool down with 4 minutes of easy walking.
You can make moves harder by placing hands closer together so you're using less band, or easier by separating hands for more slack.
CHEST CIRCLE
A. With band around your back, extend arms in front, crossing wrists.

B. Circle arms out to sides, bend elbows, and bring hands in to chest. Repeat, crossing opposite arm on top.

SHOULDER SHAPER

A. Loop band around your back. Hold each side with palms up, elbows bent in at waist, forearms angled out to sides.
B. Keeping shoulders down and back, press hands up and away from body to about shoulder height. Slowly lower to start position. 

BACK PULLDOWN
A. Hold band wide overhead.

B. Lower arms, keeping elbows bent slightly, and pull down behind head. Slowly return to start position.

TRICEPS TONER

A. Hold band at shoulder height in front of you, hands wide, elbows bent 90°.

B. Keeping upper arms still, straighten arms and press hands out to sides. Slowly return to start position. 

SUPER- EFFECTIVE ALTERNATIVE WAYS OF DOING PUSH UPS

A Super-Effective Alternative To Push-Ups


Reversing upper-arm sag (and avoiding dreaded push-ups) doesn't get any easier than the Bow & Arrow. Do 2 sets of 20 reps every other day and you’ll have tighter triceps in 4 weeks.
Here's how to do it:
Grab the middle of a resistance band with your right hand and 1 end of band with your left hand. Extend your left arm out to side at shoulder height (A) with your right hand by left forearm.
Bend your right elbow, bringing right hand in front of chest (B), then extend arm at shoulder height. Complete reps; repeat on opposite side.