Calorie Smart » Exercise & Fitness http://calorie-smart.com The Health, Fitness & Diet Website Thu, 20 Dec 2012 20:05:55 +0000 en hourly 1 http://wordpress.org/?v=3.2.1 Join A Gym, for Free! http://calorie-smart.com/2012/12/12/join-a-gym-for-free/ http://calorie-smart.com/2012/12/12/join-a-gym-for-free/#comments Wed, 12 Dec 2012 19:32:08 +0000 LookSmart http://calorie-smart.com/?p=6415 Join A Gym, for Free!

Looking to join a gym as part of your new years resolution…. Try out the following gyms for FREE!

Family Friendly – YMCA

 

 

 

 

 

Womens Only – Curves

 

 

 

 

 

Fitness Class Variety –  GoodLife Fitness

 

 

 

 

 

24 Hour Availability – 24Hour Fitness

 

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5 Favourite Equipment-Free Workout Moves http://calorie-smart.com/2012/12/11/5-favourite-equipment-free-workout-moves/ http://calorie-smart.com/2012/12/11/5-favourite-equipment-free-workout-moves/#comments Tue, 11 Dec 2012 21:34:05 +0000 LookSmart http://calorie-smart.com/?p=6391 5 Favourite Equipment-Free Workout Moves

Cooler months can also bring unpleasant driving weather. So here are our top 5 favourite equipment-free workout moves that are great for those days you can’t make it to the gym due to the weather!

1. Begin with a full body stretch: when stretching make sure to get all those trouble areas that tend to be a bit more sore when your exercising. The extra stretching will help warm up those joints. As well, make sure you stretch each side evenly to avoid injury on one side over the other. Click here for pre-workout stretch ideas!

2. Step Up: Doing your step exercises to work leg muscle doesn’t always need to be done at the gym on the stair master. If your working out from home, use what you have on hand: run up and down the stairs for 2 minute intervals at 5 reps each. Or use a step stool or coffee table the same way. Stand in front of a stool, feet shoulder width apart. Right foot up, left foot up, right foot down, left foot down. 2 minutes, 5 reps

3. Plank : This is one of my favorite yoga poses that I incorporate into my daily gym routine as it is a great way to work all of our core muscles, leg muscles and arms. Lay face down on your mat, resting your palms beneath your shoulders and toes curled under. Push yourself up. Depending on your strength, you can push yourself up all the way or rest on your forearms. Keep your back, butt and legs all in a straight line. Breathe in for 10 breaths, release. Repeat for 5 reps.

4. Bridge Lifts: This is one of my favorite exercises, as I love having a nice toned tush, but this isn’t always the most comfortable move to do while at the gym. Thankfully you don’t need any equipment for this exercise and can do it in the comfort of your own home. Lay flat on your back, arms at your side, knees bent. Lift your hips and butt to form a straight line from your shoulders to your knees, all while squeezing your glutes. Hold for 5, and slowly lower back down. Do 20 reps.

5. Tricep Dip: This isn’t just one of my favorite gym exercises to help sculpt my arms,  but I can do it during commercials of my favorite shows since the average couch is the perfect height! Sit on the edge of your couch or a chair, and place your palms facedown beside your thighs. Your feet should be flat on the floor and knees bent. Move forward until your butt is hovering above the ground and your feet and hands are in the same place as before. Bend your arms and lower your hips to the floor (almost like a backwards pushup). Push up. Continue 10 times for 5 reps.
* For added intensity, try raising one leg to be parallel to the ground while you bend your arms and push up. This will work those front thigh muscles!

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Best Health Magazine – Spine Stretch http://calorie-smart.com/2012/12/10/best-health-magazine-spine-stretch/ http://calorie-smart.com/2012/12/10/best-health-magazine-spine-stretch/#comments Mon, 10 Dec 2012 20:49:18 +0000 LookSmart http://calorie-smart.com/?p=6379 Best Health Magazine – Spine Stretch

 

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Propel Zero Water Enhancer, Free Samples http://calorie-smart.com/2012/12/10/propel-zero-water-enhancer-free-samples/ http://calorie-smart.com/2012/12/10/propel-zero-water-enhancer-free-samples/#comments Mon, 10 Dec 2012 20:06:56 +0000 LookSmart http://calorie-smart.com/?p=6371 Propel Zero Water Enhancer, Free Samples!

 

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Shape Magazine’s November Fitness Playlist http://calorie-smart.com/2012/11/12/shape-magazines-november-fitness-playlist/ http://calorie-smart.com/2012/11/12/shape-magazines-november-fitness-playlist/#comments Mon, 12 Nov 2012 19:52:21 +0000 LookSmart http://calorie-smart.com/?p=5979 Shape Magazine’s November Fitness Playlist

 

Download this FREE playlist from Shape Magazine to help get you motivated at the gym!

(Click the photo to start the download!)

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Top 3 Ways to Stay Active During the Winter http://calorie-smart.com/2012/10/31/top-3-ways-to-stay-active-during-the-winter/ http://calorie-smart.com/2012/10/31/top-3-ways-to-stay-active-during-the-winter/#comments Wed, 31 Oct 2012 16:09:57 +0000 LookSmart http://calorie-smart.com/?p=5783 Top 3 Ways to Stay Active During the Winter

With the colder months coming up, I am starting to dread the inevitable winter weight gain and hibernation. But this winter is going to be different; I am refusing to stay home and away from the gym! To help keep this fitness goal, I have looked into different ways to stay motivated and active this winter!

1. Join an Indoor Sports League!
    During the cooler months, organized sports leagues are the best way to keep active. They offer a wide variety of different sports to participate in, as well as an opportunity to expand your social circle! This winter I’ve signed up for an indoor floor hockey and dodge ball league!

2. Set Goals, and Keep Them
During the winter months, it is just as important to set fitness goals for yourself as it was for your beach-bod prep. Set realistic goals for yourself and track your progress more often. Incorporate weight goals with fitness goals so you’re not favoring one side of your health over the other.

3. Set up a Home Gym
Cooler months, bring unpredictable weather. If you’re serious about keeping up with your fitness goals and routines this winter, unpredictable weather won’t stop you! You can set up a home gym for relatively cheap. All you need is basic equipment; yoga matt, skipping rope, 5lb weights and a couple of workout DVDs.  Make sure you set up your home gym in a section of your home that is visible. Seeing your workout equipment in your home will encourage you to make time and workout.

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30-Minute Workout Interval http://calorie-smart.com/2012/08/10/30-minute-workout-interval/ http://calorie-smart.com/2012/08/10/30-minute-workout-interval/#comments Fri, 10 Aug 2012 15:42:18 +0000 LookSmart http://calorie-smart.com/?p=4457 30-Minute Workout Interval

Getting bored with your regular workout routines? It happens! So spice things up and get your blood pumping with this awesome 30-minute interval workout. Good luck ☺

50 jumping jacks

10 pushups

20 squats

20 bicycle crunches

50 high knees

15 oblique crunches (right)

 

30-Minute Workout Interval

30-Minute Workout Interval

 

 

20 jump squats

15 oblique crunches (left)

50 mountain climbers

15 lunges (left leg)

20 plank knee crosses (plank position raise right knee to left elbow then left knee to right elbow)

15 lunges right leg

 

 

 

Repeat 2-3 times, depending on what you feel most comfortable with. This is a quick workout that you should have no troubles squeezing into your daily schedule.

Don’t forget to “like” us on Facebook and “follow” us on Twitter.

Happy Sweating ☺

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Killer Arm Workout! http://calorie-smart.com/2012/08/10/killer-arm-workout/ http://calorie-smart.com/2012/08/10/killer-arm-workout/#comments Fri, 10 Aug 2012 15:30:05 +0000 LookSmart http://calorie-smart.com/?p=4431 Killer Arm Workout!

My arms are my absolutely favorite part of my body to workout, so I’m always looking for workouts to improve them and strengthen them.  I found this awesome workout at MuffinTop-Less Blog (another fabulous fitness fanatic!), so check it out!

Superset #1:

3×12 Standing Bicep Cable Curl (Check out this video from Fittplanfor instructions)

Standing Bicep Cable Curl

Standing Bicep Cable Curl3x12 Rope Tricep Push-Down (Check out this video from Scott Herman Fitness)

 

 

 

 

 

 

 

 

 

 

 

 

3×12 Rope Tricep Push-Down (Check out this video from Scott Herman Fitness)

Superset #2:

4×12 Seated Alternating Dumbbell Curls (Check out this video from Oracle Fitness)

4×12 Skull Crushers (Check out this video from Scott Herman Fitness http://www.youtube.com/user/ScottHermanFitness?feature=watch  http://www.youtube.com/watch?v=d_KZxkY_0cM )

Superset #3:

3×12 Hammer Curls w/ a dropset after each set (Check out this video from Scott Herman Fitness)

3×12 Tricep Dumbbell kickbacks w/a dropset after each set (Check out this video from WorkoutBOX)

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Calorie-Burning Interval Workout http://calorie-smart.com/2012/08/08/calorie-burning-interval-workout/ http://calorie-smart.com/2012/08/08/calorie-burning-interval-workout/#comments Wed, 08 Aug 2012 14:13:56 +0000 LookSmart http://calorie-smart.com/?p=4289 Calorie-Burning Interval Workout

I personally don’t like doing the same boring workouts each day, I find that I easily get bored and I lose interest in the exercise which causes fitness plateaus. So I choose to do interval workouts that are usually shorter than regular workouts, get your heart rate pumping fast, and burn more calories than regular monotone workouts. Here’s one interval workout that I do almost everyday, if you have you one you want to share, contact us at our Facebook page!

Upper-Body Strength Workout

10 Push-ups (try to do them on your toes, not your knees)

Calorie-Burning Interval Workout

Calorie-Burning Interval Workout

30 Seconds of Jumping Jacks

15 Single-Arm Bent-Over Rows

30 Seconds of Jumping Jacks

20 Tricep Dips

30 Seconds of Jumping Jacks

16 Alternating Bicep Curls & Hammer Curls

30 Seconds of Jumping Jacks

This whole interval workout can easily be done in 20 minutes, but if you are a newbie to interval training, don’t rush yourself. Take your own time and workout at your own pace. If you find yourself really sore on some days from this interval workout, don’t do the interval again (your muscles and joints need time to heal), but do some cardio such as brisk walking, biking, etc.

Don’t forget to “like” us on Facebook and “follow” us on Twitter!

——-

References:

Real Beauty

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Top 5 Moves for a Bootylicious Booty http://calorie-smart.com/2012/07/27/top-5-moves-for-a-bootylicious-booty/ http://calorie-smart.com/2012/07/27/top-5-moves-for-a-bootylicious-booty/#comments Fri, 27 Jul 2012 19:34:04 +0000 LookSmart http://calorie-smart.com/?p=4197 Top 5 Moves for a Bootylicious Booty

1. Traditional Squats

SquatsStand with your feet shoulder-width apart and bend at the knee. As you bend into a squat, make sure your knees stay above your feet and your torso remains straight upright. For added intensity, hold weights atop shoulders and always keep your core tight.

Repeat 10-15 reps, 5 sets

 

 

 

 

 

2. Pelvic Lift

Pelvic LiftLay on the floor with your knees bent and feet flat on the floor. Squeeze your core and glutes to lift your pelvic bone and lower vertebrae closer to the ceiling. Hold for a count of 10, keeping your glutes and core tight, then slowly lower down to the floor. For added intensity, extend one leg straight towards the ceiling while in the lift position and hold for ten.

Repeat 10-15 reps.

3. Leg Kicks

Leg KicksStart on all fours [hands and knees on the matt], keeping your hips parallel to the floor and your hands directly below your shoulders. Draw your stomach in toward your spine as you bring your right knee up to your chest. Kick out! Keep your leg straight, foot flexed and your butt tight!

Repeat 10 times, switching legs, 5 sets

 

 

 

 

 

 

4. Step Up

Step UpStart with your feet flat on the floor, slightly apart, and your hands reaching straight down towards the floor. Breathe in, and raise your weight onto the balls of your feet. Hold…..and slowly lower. If you need help balancing, slowly raise your hands towards the sky as you rise up onto the balls of your feet. To add intensity to this exercise, when balancing on the balls of your feet lift one foot off the ground and do the exercise using one foot at a time. Your glutes and core will contract to help your body balance through the exercise.

Repeat 10 times, switch legs, 5 sets

 

 

5. Sweeping Lunges

Swinging LungesStand legs shoulder width apart, hands reaching down to the side. Raise the right leg off the ground and sweep it in front of your left leg as far over as possible. Hold. Sweep back to your starting position.
Repeat 10 times, switching legs, 5 sets.

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