SparkPeople Guest Blogger
Love it or hate it, leg day or at least spending time flexing those leg muscles is a must for any strength training schedule. Lucky for you, you can get in a mile's worth of steps and a solid all-over leg burn in just 15 quick minutes.
Posted 1/16/2017 12:00:00 AM By: SparkPeople Guest Blogger : 1 comments 11,647 views
You've probably heard a lot about the importance of having a good body image or body confidence. After all, who doesn't want to love themselves more and feel more confident in their body?
And it sounds simple enough: love yourself and your body as you are. But how exactly do you do that? Especially if you've struggled with feeling good about your body for years or if you are trying to lose weight? How can you improve your body confidence?
Posted 12/26/2016 12:00:00 AM By: SparkPeople Guest Blogger : 3 comments 8,473 views
If you have reached the age of 60 without any aches, pains, health problems or injuries, congratulations! However, the vast majority of the population by this age has had their fair share of challenges, which makes exercising all the more difficult. The American College of Sports Medicine recommends that all adults weight train at least two non-consecutive days a week, in addition to regular cardio work. Not only will regular resistance training make you feel like a superhero when you're picking up the grandkids, but you'll also be decreasing your risk of heart disease, decreasing blood pressure and improving cholesterol, among other benefits.
By the time you reach the age of 60, what should your strength-training program include to reap the benefits, though? The weight room can be intimidating for anyone who's never lifted weights, and with so much equipment available, finding the right combination of exercises can be downright confusing. Any resistance training routine should include three elements: Exercises that increase flexibility, increase your strength for all major muscle groups and be selected with care to avoid aggravating past injuries or causing new ones, most importantly. For your first foray into the weight room, keep these 16 moves in mind and get ready to get strong.
Posted 10/27/2016 12:00:00 AM By: SparkPeople Guest Blogger : 13 comments 50,940 views
Athletes have careers that ride on every performance, game or competition. The majority of these athletes spend their entire lives training for their moment—sacrificing time with family and friends in order to make it to the top, skipping vacations for days in the gym, spending the off season training and perfecting skills in order to be better for when the next season comes around. The elite athlete mindset is focused on being the best. When the difference between gold and silver can be just a fraction of a second, a fierce dedication and attention to detail can give them the advantage.
No matter if you are an avid athlete or a weekend warrior, though, we have that desire to perform at our best in common. It is human nature to want to excel, and it is motivation, determination and the details that gets us to the finish line.
Posted 8/15/2016 12:00:00 AM By: SparkPeople Guest Blogger : 4 comments 23,854 views
Abdominals, glutes and thighs—we're going after every muscle group on this dynamic and heart-pumping workout. Designed to avoid joint strain and muscular imbalances, this one-mile indoor walk varies your step and pace using simple, low-impact moves to get you sweating. Your core and leg muscles are in for a treat.
Posted 7/27/2016 12:00:00 AM By: SparkPeople Guest Blogger : 14 comments 63,162 views
The coveted six-pack is here to stay, but before you start doing a bunch of ineffective crunches, there's something you need to know. Aesthetics aside, having a strong core is essential for everything from balance and stability to preventing injury during other activities, according to Harvard Health Publications. Work on your core and you're also working towards better posture, comfort while you twist or lift items, a pain-free back and more.
There are four main abdominal muscle groups: The deepest muscle layer, the transversus abdominis, stabilizes your trunk. The internal and external oblique muscles work together to rotate the trunk. The final muscle in the group, the rectus abdominis, draws the ribs down toward the hips to create spinal flexion–and six-pack abs. If you're lean and do a ton of crunches you'll surely develop a six-pack, but crunches alone are not going to stabilize your core.
How can you stabilize your core and build killer abs? Three things: clean eating, cardio and smart strength training. With its challenging stabilization poses, yoga is a great place to start. Try these seven poses that target your middle and deliver in all the all the right ways. You'll be feeling these in a hurts-so-good kind of way tomorrow.
Posted 7/5/2016 12:00:00 AM By: SparkPeople Guest Blogger : 9 comments 58,899 views
A refreshing summer salad starts with turning a bit of dirt right in your own backyard. There’s nothing more satisfying than a hearty, healthy bowl of greens and veggies handpicked from your own garden or back porch planter box. Whether it's a backyard barbecue at the neighbors, picnic or a perfectly grilled steak in need of a side, summer presents many opportunities to enjoy a fresh salad.
Luckily, the steps to establish your own garden filled with salad ingredients are simple: Use a raised or elevated bed to hold your potting soil. Tuck in baby vegetable plants and make sure they get plenty of sunshine and water. Apply a layer of mulch to the bed to help it retain moisture. Keep the soil nutrient-rich with natural fertilizers and you’ll be on your way to growing bountiful salads in a small amount of space! Follow this helpful infographic to get started today.
Posted 6/6/2016 12:00:00 AM By: SparkPeople Guest Blogger : 8 comments 14,525 views
Barre is an amazing way to strengthen all the muscles in your body, but all those plies can be a killer on the knees. Not anymore. With this knee-friendly routine, you can enjoy the ballet-inspired exercise without the pain. Target your entire body with dynamic moves that will make your muscles shake as you get stronger and stronger.
Grab a set of three to five pound dumbbells, a sturdy chair and maybe even a furry friend for some encouragement, and get to work with this low-impact routine.
Posted 5/23/2016 12:00:00 AM By: SparkPeople Guest Blogger : 8 comments 63,879 views
Cumin is not just another kitchen spice. Cumin has been used extensively in traditional medicine in the treatment of a number of diseases. The spice is also an ingredient in curries and other dishes. Indian and Middle Eastern dishes and beverages use cumin to impart a unique flavor and add additional health benefits within a meal.
Posted 5/11/2016 11:00:00 AM By: SparkPeople Guest Blogger : 0 comments 2,314 views
We get it: Running on the treadmill might not be the most enjoyable activity. However, treadmill workouts offer many benefits. They provide a more forgiving surface than pavement and thus, are better for your joints in the long term. Treadmill running gives you the ability to run in front of a mirror and check your form. The treadmill also makes it easier to see exactly how far you have run and at what incline.
Finding fun and manageable ways to get on the treadmill will increase your chances of reaping the benefits of these workouts. Fortunately, there are many ways to switch it up and get creative with the treadmill.
Posted 5/10/2016 10:00:00 AM By: SparkPeople Guest Blogger : 1 comments 6,042 views
Mint has long been enjoyed in culinary dishes and for its medicinal benefits. Not only is the aromatic plant easy to grow in many varieties, it is also know to produce beneficial effects on the body.
Posted 5/1/2016 12:00:00 AM By: SparkPeople Guest Blogger : 2 comments 1,731 views
Whether its Bikram or Hatha, Vinyasa or Ashtanga, it's a well-known fact that yoga has calming power. The popular exercise is also praised for a range of psychological and physical benefits, many of which can help people be more productive and more mindful, no matter their age or ability.
Posted 4/2/2016 10:00:00 AM By: SparkPeople Guest Blogger : 0 comments 790 views
Who says you need to get on the hard floor for an effective abdominals workout? In just 10 minutes, this high-energy, express-style indoor power walk works your whole core without ever having to get down on the ground. The standing routine targets all the muscles lining your waistline as you walk to get an extra mile's worth of steps for the day. This walking-based, core-centric routine can easily be done in a small space at home or on the road, making it easy to meet your daily step count goals, rain or shine.
Posted 3/17/2016 12:00:00 AM By: SparkPeople Guest Blogger : 13 comments 75,747 views