Top 5 Healthy Hydration Tips
If you’ve been interested in health and fitness for a while then one piece of advice that you’re likely to have heard over and over again is to ‘drink at least 8 glasses of water per day’. While this is sound advice, there’s a lot more to staying healthy while you hydrate than just drinking water. In this article I’m going to be taking a deeper look at healthy hydration and listing five of the best tips for staying healthy as you rehydrate.
Tip 1 – Consume The Equivalent Of 8 Glasses Of Water Per Day
As mentioned above, many health and fitness publications recommend drinking eight glasses of water per day. However, what most of these publications fail to state is that you can consume this water in any form. So if you’re finding drinking eight glasses of water per day difficult, try getting some of your water from other sources such as black tea, coffee, green tea, water rich fruits or water rich vegetables. Not only does this add variety and stop you getting bored when trying to hit your water target but it also allows you to fill up on plenty of other health boosting nutrients in the process.
Tip 2 – Mix Up Your Water Intake With Coffee & Tea
Black tea, coffee and green tea are all excellent ways to top up your water levels and stay hydrated. In addition to this, all of these drinks contain a number of health boosting nutrients. Black tea and green tea contain high levels of flavan-3-ols which fight allergies, boost your blood heath, protect against chronic disease, strengthen your immune system and much more. Coffee on the other hand is rich in hydroxycinnamic acids which reduce inflammation within the body, strengthen your bones and your heart, relieve chronic pain and much more. Therefore, by drinking coffee and tea you’ll not only prevent dehydration but you’ll also be able to enjoy all these health benefits.
Tip 3 – Avoid All Types Of Soda
Although it contains water, soda is something you need to avoid if you want to hydrate in a healthy way. Regular soda is loaded with sugar and by drinking it continuously, you’ll gain unwanted body fat. Diet soda doesn’t contain the calories or regular soda but it’s packed full of harmful chemicals which have numerous negative implications when it comes to your health. So if you’re currently drinking lots of soda, make some changes today and replace it with coffee, tea or water.
Tip 4 – Enjoy Water Rich Fruits & Vegetables
Water rich fruits and vegetables are another excellent way to fill up on water while also benefiting from numerous health boosting vitamins, minerals and phytonutrients. Most fruits and vegetables contain a good amount of water but if you’re looking for the best options in terms of hydration, go for broccoli (89% water), grapefruit (90% water), lettuce (96% water) and watermelon (91% water).
Tip 5 – Get A Drink Alarm App
One of the biggest reasons people find consuming the equivalent of eight glasses of water per day difficult is that they simply forget. They’re not used to drinking this volume of water and then once the day gets going, they get wrapped up in their usual routine and don’t follow through with their plans to stay hydrated. The good news is that there is a relatively simple solution to this problem – drink alarm apps.
Drinks alarm apps are simple smartphone applications that log your daily water intake and remind you to drink water throughout the day. They’re incredibly easy to use and once set up, all you have to do is confirm that you’ve drank water with each reminder and the app will take care of the rest. So if you find that your poor memory is often the reason you don’t get enough water, grab a drink alarm app today.
Summary
By following the tips above, you’ll not only provide your body with all the water it needs but you’ll also fill up on a range of health boosting nutrients and avoid excess liquid calories. In addition to this, you’ll be getting your water from plenty of different sources, so you’ll never get bored.
Full Body HIIT Weightlifting Workout
Do you want to fire up your cardiovascular fitness levels while also strengthening and toning your muscles?
If so, you’ll love this full body HIIT (High Intensity Interval Training) weightlifting workout.
It includes 8 weightlifting moves which target all the muscles in your body and are performed at a
fast pace to give you a good cardio workout. To complete the workout, grab a set of light dumbbells
and an adjustable bench, then follow the instructions below. The standard workout takes just 4
minutes to complete but it can easily be extended by repeating the exercises.
Exercise 1 – Dumbbell Chest Press
The dumbbell chest press builds up your chest, shoulders and triceps. To perform the chest press, follow the instructions below:
- Adjust the bench so that it’s flat.
- Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
- Lie back on the bench while lifting the dumbbells up above your chest.
- Turn your palms forward and lower the dumbbells down toward your chest, stopping just before they touch your chest.
- Press the dumbbells upward, stopping just before your arms fully lock.
- Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
- Sit up, lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.
Exercise 2 – Dumbbell Overhead Tricep Extension
The dumbbell overhead tricep extension tones and strengthens your tricep muscles. To perform the dumbbell overhead tricep extension, follow the instructions below:
- Stand up straight, hold a single dumbbell with both hands and then lift it up above your head.
- Keep your elbows parallel with your shoulders, then bend your arms and lower the dumbbell down behind your head, stopping when your elbows are bent at a 90 degree angle.
- Straighten your arms and lift the dumbbell back up to the starting position, stopping just before your arms fully lock.
- Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
- Lower the dumbbell down onto the ground, rest for 10 seconds and then move onto the next exercise.
Exercise 3 – Dumbbell Bent Over Row
The dumbbell bent over row works your upper back along with your arms and forearms. To perform the dumbbell bent over row, follow the instructions below:
- Stand up straight and hold a dumbbell in each hand with your palms facing inward.
- Bend forward at the waist until your chest is almost parallel with the ground while keeping your arms, legs and upper body straight.
- Hold the dumbbells out in front of you until they are in line with your chest, bend your knees slightly, then bend your arms and raise the dumbbells up toward your chest, stopping once your arms are fully bent.
- Straighten your arms and lower the dumbbells back down, stopping just before your arms fully lock.
- Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
- Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.
Exercise 4 – Alternating Arm Dumbbell Bicep Curl
The alternating arm dumbbell bicep curl is a popular exercise that specifically targets your bicep muscles. To perform the alternating arm dumbbell bicep curl, follow the instructions below:
- Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing forward and tuck your elbows into your body.
- Bend your left arm and curl the dumbbell up toward your left shoulder, stopping once your left bicep muscle is fully flexed.
- Straighten your left arm and lower the dumbbell back down to your side.
- Bend your right arm and curl the dumbbell up toward your right shoulder, stopping once your right bicep muscle is fully flexed.
- Straighten your right arm and lower the dumbbell back down to your side.
- Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
- Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.
Exercise 5 – Seated Dumbbell Shoulder Press
The seated dumbbell shoulder press is a fantastic compound exercise that primarily targets your shoulders while also working your chest and arms. To perform the seated dumbbell shoulder press, follow the instructions below:
- Adjust the bench so that it’s upright.
- Sit up straight on the bench, bend your knees and rest the dumbbells on top of them.
- Raise the dumbbells up above your shoulders and in line with the side of your head, making sure that your palms facing forward.
- Straighten your arms and press the dumbbells up above your head, stopping just before the dumbbells touch.
- Bend your arms and lower the dumbbells back down above your shoulders and in line with the side of your head.
- Repeat steps 4-5 for as many repetitions as you can manage within 20 seconds.
- Lower the dumbbells down onto the ground, rest for 10 seconds and then move onto the next exercise.
Exercise 6 – Dumbbell Squat
The dumbbell squat is one of the most effective lower body exercises out there. To perform the dumbbell squat, follow the instructions below:
- Stand up straight with a slight bend in your knees, hold a dumbbell in each hand with your palms facing inward and tuck your elbows into your body.
- Bend your arms and curl the dumbbells up toward your shoulders, stopping once your biceps are fully flexed.
- Hold the dumbbells in this position, bend your legs and lower your body down toward the ground, stopping when your butt is in line with your knees.
- Straighten your legs and lift your body back up to the starting position.
- Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
- Lower the dumbbells onto the ground, rest for 10 seconds and then move onto the next exercise.
Exercise 7 – Dumbbell Renegade Row
The dumbbell renegade row is a top exercise for your abs and lower back. To perform the dumbbell renegade row, follow the instructions below:
- Put the dumbbells on the ground in front of you.
- Kneel on the ground, put your hands on the dumbbells, straighten your arms, straighten your legs out behind you and tighten your core muscles.
- Lift the left dumbbell off the ground, stopping when it’s in line with your chest.
- Lower the left dumbbell back onto the ground.
- Lift the right dumbbell off the ground, stopping when it’s in line with your chest.
- Lower the right dumbbell back onto the ground.
- Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
- Stand up, rest for 10 seconds and then move onto the next exercise or complete the workout.
Workout Summary Chart
| Phase | Exercise | Time (seconds) |
| 1 | Dumbbell Chest Press | 20 |
| 2 | Rest | 10 |
| 3 | Dumbbell Overhead Tricep Extension | 20 |
| 4 | Rest | 10 |
| 5 | Dumbbell Bent Over Row | 20 |
| 6 | Rest | 10 |
| 7 | Alternating Arm Dumbbell Bicep Curl | 20 |
| 8 | Rest | 10 |
| 9 | Seated Dumbbell Shoulder Press | 20 |
| 10 | Rest | 10 |
| 11 | Dumbbell Squat | 20 |
| 12 | Rest | 10 |
| 13 | Dumbbell Renegade Row | 20 |
| 14 | Rest | 10 |
I hope you like this full body HIIT dumbbell workout. For the best results, make sure you perform the workout a maximum of 3 times per week and give your body plenty of time to rest and recover between each workout. Don’t re-attempt the workout until your muscles feel fresh and fully recuperated. You can adjust the length of the workout using the instructions below:
- For a 3.5 minute workout, complete phases 1-14 once
- For a 7 minute workout, complete phases 1-14 twice
- For a 10.5 minute workout, complete phases 1-14 three times
- For a 14 minute workout, complete phases 1-14 four times
- For a 17.5 minute workout, complete phases 1-14 five times
- For a 21 minute workout, complete phases 1-14 six times
- For a 24.5 minute workout, complete phases 1-14 seven times
- For a 28 minute workout, complete phases 1-14 eight times
Goat Cheese Quesadilla Recipe
Craving some quesadilla but have only a few ingredients? If you have some tortilla and happen to have some goat cheese or mozzarella, then this recipe is definitely for you!
What You Will Need:
- Flour tortillas (this recipe uses 12 inch diameter flour tortillas)
- 1 small red bell pepper, cut into strips
- 1 small green bell pepper, cut into strips
- 3-4 ounces of goat cheese
Lets Flip Some Quesadillas!
1. Get everything you need ready and set to go.
2. Using a non-oiled non-stick pan on medium heat, heat up both sides of the flour tortilla.
3. Place the red and green bell peppers, and the goat cheese on one side of the flour tortilla.
4. Fold the flour tortilla in half and flip until both sides are browned and the cheese have melted.
5. Cut the quesadilla in manageable wedges and serve with hot sauce and mustard for filling meal. This recipe serves two for snack portions and 1 for dinner. What’s great is that you may substitute the goat cheese for mozzarella or other mild cheese, making this dish totally customizable and convenient!
Frozen Chocolate Covered Banana Treats Recipe
Do you need a quick yet attractive looking treats for your upcoming party or reunion? Or are you finding cool kitchen activities that you love to do with your kids? Or better yet, your kids hate bananas? Then this is the right tutorial for you! Today we will be making a quick, yet fun activity that would definitely catch the attention of your kids or guest. You can make several of these in minutes and you can finish in no time!
This will not only encourage your kids to eat bananas, but this is also a healthy alternative to junk foods that your kids maybe addicted to. So if you are interested, then let us start making this!
What You’ll Need:
- Several bananas
- A block of sweetened chocolate
- Several popsicle sticks
- Rainbow sprinkles
Method:
1. Peel the bananas.
2. Cut the bananas in half.
3. Stick the bananas on the popsicle sticks.
4. Slice the chocolate bar into small pieces and place it in a microwavable bowl or container.
5. Place the chocolate in a microwave oven for 2 to 3 minutes. Make sure to check the chocolate every minute to make sure that the chocolate will melt evenly and prevent it from burning.
6.Dip the banana on the melted chocolate. Be quick in doing this step since most of the melted chocolate tends to solidify in an instant. That would still vary on the type of chocolate bar you used. You have the option to cover it completely or leave the bottom part bare, it is all up to you.
7. Carefully sprinkle the rainbow sprinkles around the chocolate-covered banana. This is perfectly done when the chocolate is still in its liquid or semi-liquid state. Put the chocolate-covered bananas in the freezer for 30 minutes.
8. Finally done! You can now serve the chocolate covered bananas to your guest or your kids!
Top 5 Healthy Eating Tips for Bergen County Residents
Most healthy eating advice focusses on counting calories and measuring portion sizes and ignores actual health. However, true healthy eating goes far beyond calorie restriction and involves providing your body with the essential nutrients it needs. These essential nutrients boost your energy levels, protect against chronic diseases, help your vital organs function and much more. Today I’m going to be helping you adapt your diet so that it contains fewer calories but is also packed full of health boosting nutrients by providing you with five top healthy eating tips.
Tip 1 – Fill Up On Vegetables
Vegetables are a great healthy eating choice for various reasons. First, they contain large amounts of water and help you stay hydrated. Second, they are packed full of fiber along with plenty of health boosting vitamins, minerals and phytonutrients. Finally, vegetables generally contain well below 100 calories per serving which makes them an excellent choice if you’re trying to lose weight. So if you want to stay healthy, make sure you’re eating multiple servings of vegetables throughout the day.
Tip 2 – Drink Healthy Hot Drinks
Healthy hot drinks (such as black tea, coffee and green tea) not only protect against dehydration but they’re also loaded with health boosting phytonutrients. These phytonutrients in black tea, coffee and green tea have countless health benefits some of which include protecting against chronic disease, boosting the health of your blood, strengthening your immune system and much more. By drinking healthy hot drinks regularly, you can take full advantage of these phytonutrients and enjoy all their health benefits.
Tip 3 – Enjoy Natural Marinated Meat & Fish
Fresh meat and fish are an excellent source of protein. However, if you’re eating them regularly, they can start to become bland and boring. One great way to get around this is by mixing up a range of healthy and natural marinades, soaking your meat or fish in them for a few hours and then cooking them as normal. Doing this will give the fish and meat you eat a whole new level of flavor and ensure that you have plenty of variety in your diet.
Tip 4 – Snack On Nuts & Seeds
Nuts and seeds are an excellent healthy snack for numerous reasons. They’re packed full of healthy fats which boost your brain, strengthen your heart, enhance your immune system and much more. In addition to this, they contain high levels of protein which helps to build, maintain and repair all your body’s cells. They’re also very filling and sure to keep you satisfied between meals. So if you’re currently snacking on candy, chocolate and chips between meals, swap them for nuts and seeds today and give your health a kick.
Tip 5 – Limit Processed Carbohydrates
Processed carbohydrates are probably the biggest barrier to healthy eating around with foods that contain large amounts of processed carbs being high in calories and low in nutrients. As a result, they do very little for your health but add lots of unnecessary calories to your diet which then get stored as excess body fat. So if you want to ensure that every meal you eat is healthy, think about the amounts of processed carbs it contains and where possible, choose meals that contain little or no processed carbs.
Summary
As you can see, a proper healthy eating strategy will help you lose weight and improve your overall health. So if you’re currently focused just on the quantity of foods that you eat, start making some changes today and use these five tips to improve the quality of the foods you eat as well.
HIIT Core Workout in Bergen County
HIIT Core Workout
HIIT (High Intensity Interval Training) is a brilliant fat burning tool and when combined with specific exercises for your core muscles, it’s one of the best ways to develop a tight, toned midsection. This HIIT core workout does exactly that by blasting through 500 calories and giving your core muscles a thorough workout in just 30 minutes.
To complete the workout, simply perform each of the 9 exercises below in succession and then repeat the cycle 5 more times. If you find 6 cycles too difficult, start by performing each exercise once and gradually build up until you can successfully complete the full 30 minute HIIT core workout.
Exercise 1 – Planks
Planks are one of the most challenging bodyweight exercises around and involve holding your body in a flat, horizontal position for a fixed amount of time. To perform planks, follow the instructions below:
- Kneel down on the ground and then place your forearms on the ground and in line with your head.
- Straighten your legs, lift your knees off the ground and support your bodyweight on your toes and forearms.
- Once your body is fully supported, tighten your core muscles and hold the plank position for 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 2 – Bicycle Crunches
Bicycle crunches are similar to regular crunches but involve moving your legs in a cycling motion as you crunch your core muscles. To perform bicycle crunches, follow the instructions below:
- Lie down on the ground with your legs straight out in front of you, your hands at either side of your head and your elbows sticking out.
- Lift your legs off the ground, keep your left leg straight and bend your right leg toward your chest.
- At the same time, twist your upper body toward your right knee and touch it with your right elbow.
- Straighten your right leg and bend your left leg toward your chest.
- At the same time, twist your upper body toward your left knee and touch it with your left elbow.
- Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 3 – V Sit Hold
The V Sit hold is a simple looking but very challenging core exercise. To perform the v sit hold, follow the instructions below:
- Sit on the ground with your back straight, your knees bent and your feet flat.
- Lift your feet off the ground, straighten your legs and raise them up to a 45 degree angle.
- Once your legs are at a 45 degree angle, lean back until your upper body is at a 45 degree angle.
- Hold your arms straight out in front of you and balance on your tailbone for 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 4 – Twisting Crunches
Twisting crunches are performed in the exact same way as regular crunches except they involve rotating your body as you crunch your core muscles. To perform twisting crunches, follow the instructions below:
- Lie down on the ground with your knees bent, your feet flat, your hands at either side of your head and your elbows sticking out.
- Curl your lower back, crunch your abdominal muscles and twist your left elbow toward your right knee.
- Straighten your lower back, relax your abdominal muscles and lie down on the ground.
- Curl your lower back, crunch your abdominal muscles and twist your right elbow toward your left knee.
- Repeat steps 2-4 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 5 – Lying Leg Raises
Lying leg raises target your lower abdominal muscles. To perform lying leg raises, follow the instructions below:
- Lie down flat on the ground and put your hands alongside your butt.
- Lift your legs off the ground, stopping once the bottoms of your feet are facing the ceiling and your legs are at a 90 degree angle to your hips.
- Lower your legs back down toward the ground, stopping just before your feet touch the ground.
- Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 6 – Side Planks
Side planks involve holding a similar position to regular planks but with more emphasis on your oblique muscles. To perform side planks, follow the instructions below:
- Lie down on the left hand side of your body.
- Place your left forearm on the ground and your right hand behind your head.
- Lift your hips off the floor and support your body on your feet and left forearm.
- Once your body is fully supported, tighten your core muscles and hold the side plank position for 20 seconds.
- Rest for 10 seconds and then lie down on the right hand side of your body.
- Place your right forearm on the ground and your left hand behind your head.
- Lift your hips off the ground and support your body on your feet and right forearm.
- Once your body is fully supported, tighten your core muscles and hold the side plank position for 20 seconds.
- Rest for 10 second and then move onto the next exercise.
Exercise 7 – Lying Twisting Windmills
Lying twisting windmills are another great exercise for your lower abs that involve twisting your legs from side to side while holding your upper body in a fixed position. To perform lying windmills, follow the instructions below:
- Lie down on the ground with your arms straight out to the side and in line with your chest, your legs bent and your feet flat.
- Straighten your legs and point the bottoms of your feet toward the ceiling.
- Twist your legs and hips to the right while keeping your upper body in the same position, stopping just before your feet touch the ground.
- Twist your legs and hips back to the starting position.
- Twist your legs and hips to the left while keeping your upper body in the same position, stopping just before your feet touch the ground.
- Twist your legs and hips back to the starting position.
- Repeat steps 3-6 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 8 – Flutter Kicks
Flutter kicks are a fun, fast paced core exercise. To perform flutter kicks, follow the instructions below:
- Lie down on the ground with your legs straight out in front of you.
- Crunch your hands into fists, place them underneath your butt and lift your feet a couple of inches off the ground while keeping your legs straight.
- Kick your left foot a couple of inches above your right foot.
- Lower your left foot back down and then kick your right foot a couple of inches above your left foot.
- Lower your right foot back down and then kick your left foot a couple of inches above your right foot.
- Repeat steps 4-5 rapidly for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 9 – Reverse Crunches
Reverse crunches do exactly as the name. To perform reverse crunches, follow the instructions below:
- Lie down on the ground with your knees bent at a 90 degree angle and your hands by your butt.
- Pull your knees toward your chest and tighten your core muscles, stopping when they are fully crunched.
- Lower your knees back down toward the starting position.
- Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise or complete your workout.
Workout Summary Chart
| Phase | Exercise | Time (seconds) |
| 1 | Planks | 20 |
| 2 | Rest | 10 |
| 3 | Bicycle Crunches | 20 |
| 4 | Rest | 10 |
| 5 | V Sit Hold | 20 |
| 6 | Rest | 10 |
| 7 | Twisting Crunches | 20 |
| 8 | Rest | 10 |
| 9 | Lying Leg Raises | 20 |
| 10 | Rest | 10 |
| 11 | Side Planks (Left) | 20 |
| 12 | Rest | 10 |
| 13 | Side Planks (Right) | 20 |
| 14 | Rest | 10 |
| 15 | Lying Twisting Windmills | 20 |
| 16 | Rest | 10 |
| 17 | Flutter Kicks | 20 |
| 18 | Rest | 10 |
| 19 | Reverse Crunches | 20 |
| 20 | Rest | 10 |
As mentioned at the beginning of the article, the standard length for this HIIT core workout is 30 minutes but it can be shortened if you find the full workout too difficult or you’re pushed for time. To adjust the workout to your desired duration, follow the instructions below:
- For a 5 minute workout, complete phases 1-20 once
- For a 10 minute workout, complete phases 1-20 twice
- For a 15 minute workout, complete phases 1-20 three times
- For a 20 minute workout, complete phases 1-20 four times
- For a 25 minute workout, complete phases 1-20 five times
- For a 30 minute workout, complete phases 1-20 six times
4 Minute Tabata Workout
4 Minute Tabata Workout
Tabata is probably the most popular style of HIIT (High Intensity Interval Training). It involves completing 8 exercises successively and performing each exercise for 20 seconds at a high intensity followed by 10 seconds of rest. While a 4 minute workout may sound deceptively simple, tabata workouts are one of the most challenging routines you’ll come across. Keep reading for full details of this HIIT Tabata workout.
Exercise 1 – Burpees
Burpees are a fantastic bodyweight exercise that give you a full body workout while also firing up your cardiovascular fitness. To perform burpees, follow the instructions below:
- Bend your knees and put your hands on the ground so that they’re parallel with your chest and around a shoulder width apart.
- Kick your legs out behind you, bend your arms and lower your body down toward the ground, stopping when your nose touches the ground.
- Straighten your arms, kick your legs back in, stand up and jump in the air.
- When you land, repeat steps 1-3 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 2 – Skaters
Skaters are a great lower body exercise that improve your balance, coordination and reflexes. To perform skaters, follow the instructions below:
- Stand up straight with a slight bend in your knees and your arms by your side.
- Lean forward at the waist while keeping your lower back flat and your core muscles tight.
- Take a long step to the right with your right leg, place your right foot flat on the ground, then step across with your left leg and place your left toes on the ground behind your right leg.
- Take a long step to the left with your left leg, place your left foot flat on the ground, then step across with your right leg and place your right toes on the ground behind your left leg.
- Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 3 – Plank Jacks
Plank jacks are a fast paced variation on regular planks that involve hopping your legs in and out. To perform plank jacks, follow the instructions below:
- Kneel down on the ground and then place your forearms on the ground, making sure that they’re in line with your head.
- Straighten your legs, lift your knees off the ground, tighten your core muscles and support your body on your toes and forearms.
- Once your body is fully supported, jump both your feet off the ground, widen your legs as far as you can manage and land in this position.
- Jump both your feet off ground, bring your legs back together and land in this position.
- Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 4 – Bicycle Crunches
Bicycle crunches are a top exercise for tightening and toning your abs. To perform bicycle crunches, follow the instructions below:
- Lie down on the ground with your legs straight out in front of you, your hands by your ears and your elbows pointing outward.
- Raise your legs off the ground, keep your left leg straight and bend your right knee toward your chest.
- At the same time, rotate your upper body toward your right knee and touch it with your right elbow.
- Straighten your right leg and bend your left knee toward your chest.
- At the same time, rotate your upper body toward your left knee and touch it with your left elbow.
- Repeat steps 2-5 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 5 – Mountain Climbers
Mountain climbers are similar to burpees but place more emphasis on your lower body. To perform mountain climbers, follow the instructions below:
- Bend your knees and put your hands on the ground, making sure that they’re about a shoulder width apart.
- Straighten your right leg out behind you, bend your left leg and point your butt up toward the ceiling.
- Jump both feet off the ground simultaneously and switch your leg position so that your left leg is now straight out behind you and your right leg is now bent.
- Jump both feet off the ground simultaneously and switch your leg position so that your right leg is now straight out behind you and your left leg is now bent.
- Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 6 – Punches
Punches are a simple but effective exercise that engage your upper body and get you fighting fit. To perform punches, follow the instructions below:
- Stand in a wide stance with your toes facing outward and your knees bent.
- Tuck your elbows into your body, bend your arms so that your hands are just below your chin and clench your fists.
- Straighten your left arm and throw a punch while twisting the left side of your body into the punch.
- Bend your left arm back into the starting position while straightening your right arm, throwing a punch and twisting the right side of your body into the punch.
- Repeat steps 3-4 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 7 – 180 Jump Squats
180 jump squats are a fun, challenging exercise that combine squatting, jumping and twisting in one fluid motion. To perform 180 jump squats, follow the instructions below:
- Stand up straight with your feet a shoulder width apart and your arms clasped together in front of you.
- Bend your legs and lower your body down, stopping when your butt is parallel with your knees.
- Straighten your legs and lift your body back up to the starting position, then jump in the air as high as you can and rotate your body 180 degrees.
- Repeat steps 2-3 for as many repetitions as you can manage within 20 seconds.
- Rest for 10 seconds and then move onto the next exercise.
Exercise 8 – Lunge Kicks
Lunge kicks enhance your flexibility, boost your cardiovascular fitness and tone up your lower body. To perform lunge kicks, follow the instructions below:
- Stand up straight and place your hands on your hips.
- Take a big step backward with your left leg, slowly bend both of your legs and lower your body down toward the ground, stopping just before your left knee touches the ground.
- Slowly straighten both of your legs, step forward, kick with your left leg and land in the starting position.
- Take a big step backward with your right leg, slowly bend both of your legs and lower your body down toward the ground, stopping just before your right knee touches the ground.
- Slowly straighten both of your legs, step forward, kick with your right leg and land in the starting position.
- Repeat steps 2-5 for as many reps as you can manage within 20 seconds.
- Rest for 10 seconds and then complete the workout.
Workout Summary Chart
| Phase | Exercise | Time (seconds) |
| 1 | Burpees | 20 |
| 2 | Rest | 10 |
| 3 | Skaters | 20 |
| 4 | Rest | 10 |
| 5 | Plank Jacks | 20 |
| 6 | Rest | 10 |
| 7 | Bicycle Crunches | 20 |
| 8 | Rest | 10 |
| 9 | Mountain Climbers | 20 |
| 10 | Rest | 10 |
| 11 | Punches | 20 |
| 12 | Rest | 10 |
| 13 | 180 Jump Squats | 20 |
| 14 | Rest | 10 |
| 15 | Lunge Kicks | 20 |
| 16 | Rest | 10 |
If you lead a busy lifestyle and never seem to have time to workout, this 4 minute HIIT Tabata workout is the perfect solution. No matter how packed your schedule is, you can always find time for it and by performing the workout on a regular basis, your health and fitness levels will improve substantially.
Experience the Benefits of Prenatal and Postpartum Exercise
At one time doctors discouraged both prenatal and postpartum exercise, stating it wasn’t good for either mother or child. Of course, in those days, women were restricted to bed for days and sometimes weeks after childbirth. Today, scientific studies paint quite a different picture on whether to exercise during pregnancy and immediately following, or to remain in bed. Studies show that there are many different benefits from exercising both during pregnancy and after the delivery of the child that range from regaining your figure to boosting the immune system and providing the same benefit to the baby if mother is breast feeding.
Exercising during pregnancy can make delivery easier.
Not only does prenatal exercise strengthen the muscles and make delivery easier, it also helps increase the energy level. Posture changes during pregnancy and exercise can help prevent back aches that often occur otherwise. Mothers-to-be find that exercise helps their sleep pattern, which is important when you consider that sleep won’t be as available after delivery. It also helps prevent constipation, swelling and bloating that can sometimes occur in pregnancy. If you’re pregnant and have never been active before, it’s always best to check with your doctor and use the expertise of an exercise specialist, such as a personal trainer. Even if you’ve always been active, you should check with your doctor if you have any health considerations. A personal trainer can also benefit you by choosing the right type and intensity of exercise to provide a safe exercise program.
Delivery is easier is you’re fit.
Women who are fit have shorter labor, both in the first and second stage of labor. Women who exercise regularly while pregnant also have a higher pain tolerance and increased stamina, so they tire less during labor. Studies show there are fewer caesarian births among exercising mothers-to-be and the improved muscle tone in the pelvic area also helps lower the incidence of episiotomies and tearing during delivery.
Postpartum exercise can help prevent the after baby blues.
While most people are aware that exercise produces mood enhancing hormones and burns off stress hormones, most people don’t realize that it also helps build energy. Regular exercise helps you improve your energy levels, which is particularly necessary for this busy time. It restores muscle strength and your abdominal muscle tone, besides promoting weight loss. Women who exercise often find they can cope better with the stresses of motherhood. Lactating mothers also pass benefits on to their children. Exercise boosts the immune system and that benefit goes directly to the newborn at feeding.
You’ll look better and feel better when you exercise during and after pregnancy. It also sets the stage for a healthy lifestyle for your family.
Knowing the best exercises to do both before and immediately following delivery can be tricky. Using the expertise of a personal trainer or exercise specialist during that time is quite beneficial.
Exercise not only helps improve the sense of well being and provides mood improving hormones, it also contributes to improving the self-image.
Prenatal and postpartum exercise prepares you for all extra lifting and bending necessary as a new mother. It provides functional fitness to help prevent injury, such as pulled muscles or prevent backache.
Keeping Up With Your Kids
If you’re already a parent, you know just how exhausting raising a child can be. Not only does it require a lot of work, play can be just as taxing. Keeping up with your kids in Fort Lee, New Jersey doesn’t have to be difficult if you exercise on a regular basis. In fact, people who are considering children often start an exercise program. For women, it’s a great way to prepare your body for childbirth. Studies show that fit women have shorter labor and have an easier postpartum recovery time. Exercising helps prevent constipation that often occurs. It also can help prevent the after baby blues or relieve them. For both parents, keeping in shape not only will give you vitality, it can also provide a number of other benefits.
Exercise boosts your immune system.
Let’s face it, as a parent, you can’t afford to get sick. In fact, your job has no sick days…or holidays for that matter. When you exercise on a regular basis, you’re not only staying active and maintaining stamina, you’re also boosting your immune system to help prevent both serious and minor illnesses. Regular exercise can help reduce the potential for high blood pressure, heart disease, diabetes, stroke and many other serious conditions. It can also help you fight off a cold or the latest strain of influenza.
Teach your kids good habits for life.
Exercising on a regular basis and an active lifestyle is not only good for you, it also sends an important message to your children. Kids mimic what they see. If you smoke, the chances of your children smoking increases. If you exercise regularly, they probably won’t end up as couch potatoes, but follow your lead. Just as reading to children encourages the child to read, running and playing with them encourages them to have a more active lifestyle.
Exercise burns off stress hormones.
Raising children is very rewarding, but anyone that says there aren’t frustrating and trying times in that process either never raised a child or has a short memory. When the demands of life look overwhelming, you can sit and worry about it or get moving. Doing any kind of physical activity can help eliminate stress hormones. When you workout at your maximum, your body also replaces those stress hormones with ones that make you feel good, such as endorphins. These hormones can make you feel calmer and more in charge, allowing you to handle the next catastrophe that appears on the horizon.
Regular exercise keeps you in shape for a longer healthier life. You’ll not only be the active parent, but also the active grandparent and maybe even great-grandparent.
When you exercise on a regular basis and eat healthy, you’ll have the energy to keep up with the kids during the day and still have some left for grown up activities at night, such as dancing the night away.
Exercise not only gives you strength and stamina, it makes you look good too. It keeps you feeling young and looking young.
Exercise can give you presence. You’ll speak with more authority, walk tall and feel more confident. Not only will you maintain your cool during stressful times, you’ll find your attitude and carriage brings you more respect from your children.
When It Comes to Fitness, You Have to Be Realistic to Be Successful
In the world of fitness, you must be realistic to be successful. Don’t expect to lose weight miraculously or build muscles without working. Becoming fit takes dedication and commitment to a healthy lifestyle. That doesn’t mean it can’t be fun and exciting. Anything worth having is worth working for and fitness is definitely on the top of the list. Your health and fitness makes a difference throughout your entire life. It not only adds years to your life, it adds life to those years. A fit body helps you develop confidence and look fantastic, while it also slows the aging process.
Don’t expect a miracle diet.
When you work with a personal trainer to improve your health or lose weight, don’t expect him or her to give you a miracle diet to take off pounds overnight. Instead, the trainer will provide nutritional advice to help you make better choices when it comes to selecting food. Diets don’t work. That’s because they always end, either in front of the refrigerator at two in the morning or in success. Either way, you go back to your old eating patterns that put the weight on in the first place. Learning to eat healthier is the only way to take pounds off and keep them from returning. It also helps boost your immune system while providing nutrients that are necessary for a healthy body.
Set a realistic goal.
While you don’t want your goal to be so simple you don’t have to work to achieve it, you also don’t want to set one so high that you’ll become discouraged. Even if you have to lose a hundred pounds, your trainer will show you how to break down that goal to smaller achievable goals. Nothing is as important as seeing success when you’re trying to lose weight or become fit. Setting smaller realistic goals helps you stay on target as it acknowledges the success you have.
Work hard, but don’t overdo.
The first time you workout, you’ll probably want to push yourself beyond your capacity. While that’s good, if you’re not doing each exercise correctly, it can cause muscle strain and injury. A personal trainer can identify your level of fitness and design a program that works you to your maximum, but is still within your ability.
Personal trainers not only show you how to do each exercise correctly, they also watch to insure you do them right. Doing an exercise incorrectly can minimize the benefits or cause injury.
Even if you have realistic goals, sometimes attaining them can get discouraging. A personal trainer can help you stay motivated during times when you reach a plateau. Eventually, you’ll see big results.
When you workout smart, doing each exercise correctly and to your maximum potential, you’ll start to see results relatively quickly. They may be in the form of a higher energy level, weight loss or even looser clothing.
Setting and reaching realistic goals in fitness helps you build the confidence to set goals in other areas of your life.