Improve Your Running with the Vibram FiveFingers!


Running is definitively great for you. But all the new footwear sold these days could actually do more harm than good. According to research, running barefoot is the optimal way to run.
Our feet naturally land on the forefoot when running. Forefoot running allows your foot to naturally act as a shock absorbent, when striking the ground. Most running shoes condition your running to land on the heel instead. Heel striking cause the most amount of impact, causing all sorts of injuries–such as knee and back pain.
The Vibram FiveFingers remove the traditional sole and provide just enough padding to protect you from the ground but still maintain the natural running form.
I highly recommend for you to check out the Vibram FiveFingers!
 
 

Salmon on a Cedar Plank

Salmon on Cedar Plank
For a healthy and delicious protein alternative, try out this amazing recipe. This recipe requires a Cedar Plank, which adds a pleasant smoky flavor to your fish.
  • Soak the cedar plank for 2-3 hours.
  • To create the marinate: mix some salt, pepper, cayenne pepper, paprika, rosemary, olive oil and mustard.
  • Dice up a few cloves of garlic, 1 carrot, 1 celery stick and 1 onion into finely chopped pieces.
  • Hand mix the marinate, vegetables and salmon.
  • Place salmon in the fridge to marinate for 30 minutes.
  • Place the salmon on the cedar plank and put into a preheated 350F oven for 20-30 minutes.
  • Enjoy!

The Perfect Push-Up

pushup

Push-ups are one of the most common exercises known to man. It targets the chest, back, arms and even your core.

With proper form and a few other full body exercises (like squats, and bicycle-crunches) you can get a nice full body work out if you’re short on time or are just starting out.

To perform a proper push up:

  1. You most maintain a straight line from your head to your feet throughout the entire exercise.
  2. Move slowly both upwards and downwards.
  3. Keep your arms at 45 degree angles from your body. With the biceps parallel to the ground at start.
  4. When going down try to reach the floor with your abdominal.
  5. If you have wrist issues, use fists to support yourself. You may use a carpeted floor for padding.

There’s really not much to it. Just like any other exercise don’t get discouraged if you can’t do 1,000,000 pushups from your first try. If you can’t perform a desired amount of repetitions, just do as many as you can and add a couple every week. With practice and conscience effort anyone can progress to perform a desired amount of pushups in no time.

A Fast and Effective Cardio Alternative – The M 100

Try out this great super effective cardio workout if you’re tired your current cardio routine. It only takes about 5 minutes!

  • Squat thrust — 10 reps
  • Mountain Climber — 10 reps (counting 1-2-3-ONE-1-2-3-TWO)
  • Squat Jump — 10 reps

Keep repeating the sets until your total combined reps count is 100.
httpv://www.youtube.com/watch?v=bkD9LwDBWW0

The 300 Workout Challenge from the Movie

Up for a challenge? Want to get fit like the actors from the 300 movie? Try out this crazy routine and see how well you can perform:

  • Pullups – 25 reps
  • Deadlifts with 135lbs – 50 reps
  • Pushups – 50 reps
  • 24-inch Box jumps – 50 reps
  • Floor wipers – 50 reps
  • Single-arm Clean-and-Press with 36lbs Kettlebell – 50 reps
  • Pullups – 25 reps

If you can’t do the whole set keep doing as many sets untill you reach the outlined reps.
httpv://www.youtube.com/watch?v=G0ETHPvJzMQ

Top Fitness Tips

  1. When strength training move very slowly up and down. This helps you gain muscle mass and prevent injury due to good form.
  2. Workout exercises that target the same muscle group together.
  3. Eat eggs or oatmeal for breakfast, to avoid hunger later in the day.
  4. Drink plenty of water throughout the day.
  5. Do different exercises on different days. Your muscles need rest, if you do the same exercises everyday they will adjust to the work outs and you won’t be seeing the results you expect.
  6. Eat high fiber foods like fruits and vegetables. Fiber is the best way to get full for the lowest calorie count.
  7. Eat whole grains. They digest slower and keep you full for longer periods of time.
  8. Avoid junk food. For a funny video on the problems with junk food check out: httpv://www.youtube.com/watch?v=66boOY4xXGU
  9. Don’t drink calories.
  10. Eat snacks between meals.
  11. Working out at home is a lot easier if you’re too lazy to go to the gym. It is also a lot cheaper.

The Ultimate Full Body Workout Routine: Part 3 – Strength Training

This post is part 3 of the The Ultimate Full Body Workout Routine.
All the exercises here can be done with the Complete Home Gym for Under $100.
 

Shoulders

Pull ups:
httpv://www.youtube.com/watch?v=83B1RLBBAts
Military Presses:
httpv://www.youtube.com/watch?v=FpWrzp9Mnyg
Lateral Raises:
httpv://www.youtube.com/watch?v=O8I4ySTVAdA

Legs

Calf Raises:
httpv://www.youtube.com/watch?v=aF8R0jBwdes
Lunges:
httpv://www.youtube.com/watch?v=D7KaRcUTQeE
Squats:
httpv://www.youtube.com/watch?v=24PeqytTtq4
Swiss ball wall squats:
httpv://www.youtube.com/watch?v=ydVHCRhEnj8
Dumbbell Dead-Difts:
httpv://www.youtube.com/watch?v=RZnrc_MXX1U

Chest

Pushups:
httpv://www.youtube.com/watch?v=Eh00_rniF8E
Incline bench press using the swiss ball:
httpv://www.youtube.com/watch?v=SNrKXmSemSQ
Swiss ball push ups:
httpv://www.youtube.com/watch?v=NosiLQP_xlY
Swiss ball dumbbell flies:
httpv://www.youtube.com/watch?v=Lg7Jt91Jjqc

Back

Rows:
httpv://www.youtube.com/watch?v=lP_fqQ6yEQ8
YTWL back exercises on the swiss ball:
httpv://www.youtube.com/watch?v=xck3d8LidME

Arms

Dumbbell Kick-Back:
httpv://www.youtube.com/watch?v=i5dkvabxAlU
Curls:
httpv://www.youtube.com/watch?v=ZawrdYA0WXU
Dips:
httpv://www.youtube.com/watch?v=nx9gVDCnT84
 

The Ultimate Full Body Workout Routine: Part 2 – Abs + Core Exercises

This post is part 2 of the The Ultimate Full Body Workout Routine.
All the exercises here can be done with the Complete Home Gym for Under $100.
Core Exercises:
20 kettlebell swings:
httpv://www.youtube.com/watch?v=6u_nqSnM2S8
hip thrusts on the swiss ball:
httpv://www.youtube.com/watch?v=HXprDZlX8pY
Plank for 50 seconds:
httpv://www.youtube.com/watch?v=pSHjTRCQxIw
10 Side plank rotations on each side:
httpv://www.youtube.com/watch?v=Qo0j8L8sXJk
10 Leg raises on the iron gym (requires the straps):
httpv://www.youtube.com/watch?v=BSCCOAuF7Bo
 

Swiss ball exercises:

20 swiss ball myotatic crunch:
httpv://www.youtube.com/watch?v=noD_RwkaGEQ&feature=related
20 swiss ball back crunch:
httpv://www.youtube.com/watch?v=r_OfbkJwxnc
20 swiss ball side crunches:
httpv://www.youtube.com/watch?v=RDSPi8N3RUA
30 swiss ball russian twists:
httpv://www.youtube.com/watch?v=lvIpcKy0JjQ
Super Man on the swiss ball for 30 seconds:
httpv://www.youtube.com/watch?v=5r1MiHU_Rwg
20 swiss ball jack knives:
httpv://www.youtube.com/watch?v=XYDHDUEDDe0
 

Ab exercises:

20 plain crunches with legs on the swiss ball:
httpv://www.youtube.com/watch?v=_UTXXBwmETk
20 V situps:
httpv://www.youtube.com/watch?v=sTYdRiLfuO0
10 reverse crunches:
httpv://www.youtube.com/watch?v=LfdmYbDczag
50 bicycle crunches:
httpv://www.youtube.com/watch?v=ixQGJ3Ja-2I

How to Commit to a Healthy Habit – The 21 Day Challenge

Commiting to a new habit may seem difficult. And any failures along the way may lead to discouragement.
The idea of the 21 Day Challenge has been floating around the blog world for quite some time. Basically you pick a single challenge and attempt to implement it for 21 straight days. Since the goal is a short period of time, psychologically it appears to be a lot easier. Once the 21 days have passed the habit becomes routine. You should only take on 1 challenge at a time.
Some 21 day challenges for you to try:

  1. The Ultimate Full Body Workout.
  2. The Perfect Diet/Meal Plan.
  3. Cut out all media besides music.
  4. Eat Slowly.
  5. Good Posture.
  6. Kick coffee.
  7. Don’t eat 3 hours before bed time.
  8. No instant messaging.

For more challenges google is your friend.