Tag Archives: lose weight

National Women’s Health & Fitness Day

Happy Wednesday! I love the ‘day’ today – national women’s health & fitness day. This won’t be a post to preach about how many times a week you should go to the gym, what to eat to lose weight, or exercises to do to lose your love handles – I want to let you guys in on some tips on how to work out at home when you’re too busy, or the gym membership is too expensive, or you have a spare moment. You don’t need to belong to the fanciest gym or have regimented classes to stay healthy and fit.

I’ve perused all sorts of options and have found a ton of mainstays that are quick, easy, and effective as an at-home workout – these are my favorites:

  1. Bodyweight Exercises

No equipment needed, bodyweight exercises are perfect for doing at home, and incredibly effective and can be a full body workout. Greatist has an incredible list of 50 bodyweight exercises. They divide the bodyweight exercises into full body, legs, chest & back, shoulders & arms, and core. My favorite way to run through these exercises is to pick 2-3 from each section and run through a set of each, 5 times. Generally takes about a half hour and I feel like I get a full body workout  – right in my living room! I would recommend a mat, sometimes I feel better about all the sweat when it’s dripping on a mat and not the carpet!

Women’s Health also has a great body weight workout routine that only takes 15 minutes and is perfect for when you’re in a time pinch. Traveling? Great for the hotel room. Simply do each body weight exercise, and in between sets, do 30 seconds of cardio (jump rope, jacks, high knees). Rest for 30-60 seconds at the end, and repeat 2 more times, to do 3 total.

2. Yoga

Yoga is so low impact and relies on almost no equipment, which makes it the perfect at home exercise. Women’s Health provides two awesome yoga routines: fat burning & heart pumping. Depending on what you are in the mood for on a given day, either are great at-home options. Fat burning uses elements from vinyasa, an active sequence of yoga flows, and burns more than 450 calories/hour. This is a full body workout, and Women’s Health recommends running through each flow about 5 times to maximize efficiency. Heart pumping is a more cardio routine, designed to build heat and keep your heart rate up with a series of demanding standing poses, twists, and inversions – all held for long periods of time. Beyond the physical aspect of this type of yoga, the inhaling and exhaling can improve your cardiovascular health considerably.

3. At Home Workout Videos

I know what you’re thinking – these things are corny. I also thought so until I checked out modern at home workout videos for myself. It’s not legwarmers and step benches, these are hardcore women giving you an intense workout. Greatist compiled a list of what they consider to be the best FREE workout videos from pilates to martial arts.

My current favorite? Piyo – a fusion of pilates and yoga, full body workout. You’ll never sweat more!

FREE Atkins Quick-Start Kit

Let’s break down how the Atkins diet works before we dive in here. A standard “diet” limits calories, but is still high in carbs and sugar. As a result, people cycle between suger highs (excess sugar stored as fat) and sugar lows (fatigued, hungry) – this nonstop cycle makes it very difficult to sustain and long-term lose weight.

Atkins limits carbs/sugar so that the body burns fat for fuel, leaving the body steadily fueled and prepped for weight loss, even when more calories are consumed – less hunger, less cravings, more weight loss. That being said, many people find it very difficult to rid themselves of carbohydrates – these are time-old staple foods that easily please.

high_carb_vs_low_carb

High Carb vs. Low Carb [http://www.atkins.com/how-it-works]

A no/low carb diet isn’t for everyone – understood. Personally, I tried to do Atkins years ago. Although for me, this was not a sustainable way for me to eat, I did lose weight, and was inspired to convert to a low-carb lifestyle, which is much easier.

That being said, if you want to try out the Atkins lifestyle in an easy and highly motivated way, this is certainly a great way to do it! Sign up here and receive a quick-start kit with everything you need to kickstart your own weight loss program. With this, you’ll also receive the Atkins quick start guide, a comprehensive carb counter, access to thousands of free low carb recipes, and free online interactive tools.

quick_start_kit

Quick Start Kit [http://www.atkins.com/register?mcid=riserafshop&utm_source=ShopHer&utm_medium=Affiliate&utm_campaign=ShopHer]

This is a great opportunity to try something new and start some newfound good eating habits. Give it a try, it’s free!