Category Archives for "Easy Exercise"

An Easy Butt Workout for Beginners That’s Fun!

By Robert Worrell | Easy Exercise , Life and Stuff

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Toned arms, smooth legs, a tight core, all of them are important when achieving a great body. But don’t forget about the booty! If you feel like your butt could use some tightening, you have to do some squats and lunges to fix that. But these workouts can be so boring.

With that said, you can make them fun, and not have to suffer from exercise monotony. In this article, we’ll give you five ways you can improve your booty workouts and give them the spiced-up workout that it deserves. Plus you can lose some weight from problem areas!

Some people may think that exercise has to be boring, as if it’s a dead-end job. But working out can be fun, and by making it something you’re eager to do instead of an obligation, you will be motivated to do it more. Don’t do an exercise that you hate. There are alternate exercises that will deliver you the same results, and they can be fun to do.

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We’re going to list them off, and teach you how to adapt to them. By incorporating fitness workouts that are entertaining, you can enter the gym with a smile instead of an apathetic expression.

With that, let’s look at the five different ways you can have a creative booty workout. To begin, we all know your goal. You want a lifted, firm booty that makes all the men (or women) stare. The technical term for your butt is the gluteus maximus, and lunges and squats are known to tone it. Lunges are effective because they work out more than just your behind. They tackle your entire lower body, making it ideal.

For extra resistance, add some dumbbells while you lunge. It increases your arm strength, and provides a challenge. Avoid it if you’re new, however.

So what’s a lunge? To make it simple, it’s a thrust that’s sudden and forward. Your arm will be outstretched, as if you’re attacking or grabbing someone. You can also compare it to a move in fencing, where your main foot will be thrust straight, touching the floor, while your back leg is straight.

Let’s look at the workouts. We’ll begin with:

Backward Lunge

Stand straight and move your feet shoulder-width. Your hands should be on your hips, and you’ll be doing a backwards lunge using your right leg. Go as low as comfortably possible. If you can’t go all the way down, that’s okay. But make sure your back is straight and your left knee doesn’t move too far from your toe. Keep this position held for a few seconds, and return.

Forward Stepping Lunge

This one’s simple. You do the same thing you did with the first exercise, but reverse it. It does require a bit more focus. First, step forward and do the lunge position, making sure you balance everything. Keep your movements controlled and slow, and keep the pose held for a few seconds. Rinse and repeat.

Continual Lunge With Gliding Balance

Also know as a gliding lunge, you switch it up. You start backwards, go forward, and never move your foot to the middle. This is a more advanced workout, challenging balance, coordination, and providing more stress on that core of yours. Tips include keeping it slow and controlled, as usual.

The Lateral Lunge

Lateral sounds complicated, but it just means sideways. By doing side lunges, you can work out your thighs quite well. Begin with your feet together and your hands right on those hips. Step to the right using your right leg, and do it as wide as possible. Keep your left foot in the starting position. Keep that right leg straight, and sit yourself back.

Then, bend your left knee. Your right thigh should be about parallel to the ground. As usual, keep everything slow and straight, and your knee should be right behind the toe. Hold for a few seconds, and then return.

The Multi-Directional Lunge

Finally, we have the hardest exercise. Not only does it stimulate all the muscles as the previous four, but it also gives your brain a good workout as it tries to balance your body. You do one of each of the previous four exercises, beginning with your right leg and going to the left. Do all four, not stopping, and do ten sets, if you can. Your entire body will be feeling the burn!

Overall

These exercise are fun because they actually keep your physical and mental sides completely engaged. The complex movements will prevent boredom, and your mind will thank you for it later. Each workout will engage your muscles differently, so your butt will be strengthened on all sides, making it much easier. And soon, you’ll be having the booty of your dreams!

So what are you waiting for? Give these workouts a try. Your body will thank you for it later. You’ll be having fun, and you’ll soon sport a great butt to boot.

How to Meditate and the Benefits

By Robert Worrell | Easy Exercise , Life and Stuff

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Whenever meditation is brought up in casual conversations, the average person will often times find their mind involuntarily wandering to imagined scenes of Asian monks seated in temples or atop mountains. While there is some truth in associating mediation with monks – individuals who are often cited as being embodiments of both spiritual and religious energies – these techniques are far more than that beneath the surface.Continue reading

How to Improve Your Eating Habits with Small Changes

By Robert Worrell | Easy Exercise , Eating Well

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You’ve heard it countless times before: you need to improve your eating so that you can have a healthy weight and function to your fullest potential. However, there is so much information out there about eating that it’s hard for you to grasp just what you need to do.

And you may have so many questions about what you should and shouldn’t eat. While eating fewer calories can lead to weight loss, is there more you need to do in order to improve your body’s performance? Thankfully, there are quite a few ways that you can do that and just a few are listed below.

 

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Cut Out Soda

Whether you call it pop, coke, or soda this sugary drink can be damaging to your teeth and body if consumed in excess. Soda contains excess sugar that gives you a rush when you initially drink it, but then you crash afterwards, which is never fun. Some people drink one, two, or even three cans every day and suffer from dental and weight problems because of it.

Granted, having a drink every once in a while is not going to break you, but if you consume it daily you might want to ease out your consumption. To do that there are plenty of healthier alternatives that can give you the same caffeinated rush, but without the harmful side effects. Try replacing your soda intake with some green tea, or maybe drink coffee instead, without the excessive cream and sugar of course. Speaking of caffeine, this leads to the next point.

Consume Less Caffeine

Caffeine wakes you up and keeps you going, but odds are that you’re consuming too much. Coffee with a shot of energy drink with a soda afterwards and then a tea… yeah, you’re drinking a lot. The truth is, too much caffeine can be counter-productive on your body. Why is that? It’s simple, really. You’re kicking your adrenal glands to their maximum and this can cause imbalances in your body. Besides that the effects of caffeine will start becoming less the more you drink, as your body adapts. If you drink too much close to bedtime then you’re going to suffer from horrible sleep patterns and difficulty falling asleep.reduce_caffine_12

So what’s a person to do for energy? Well, you can still drink caffeine, but leave it to once or twice a day. Perhaps have a cup or two of coffee in the morning, followed by a cup of tea in the afternoon. Exercising and eating a balanced diet will give you all the energy you need, so that you don’t have to worry about putting too much caffeine in there.

Consume Enough Macro-Nutrients

Your diet needs a good balance of fat, carbs, and protein in order to function to its fullest. While reaching the perfect balance is something that is next to impossible to do without screaming, a good rule of thumb is to have 40 percent carbs, 40 percent protein, and 20 percent fat. If you don’t get those numbers exact don’t fret, but try to keep it in that given range – if taking vigorous exercise, you may need to increase carbs.
A good source of each of these is included below:

Fat:

  • Ghee
  • Avocado
  • Plant-based oils
  • Raw coconut oil

Carbs:

  • Fruit
  • Honey
  • Agave nectar

Protein:

  • Beans
  • Nuts
  • Seeds
  • Beef
  • Eggs
  • Chicken
  • Fish

Drink Enough Water

Water is something that’s difficult to drink too much of, but easy to not drink enough. Drinking water has many benefits. It can keep your complexion going, defeat dehydration, and provide a natural way to clean your body. However, you need to always have a water bottle with you. Don’t wait until you’re thirsty to drink; take a sip every once in a while to keep your body going. It will thank you for it later.

Eat Plenty of Veggies

Vegetables provide plenty of nutrition but without the calories. While a good balance of other foods is important, it never hurts to put more leafy greens in your foods. Of course not everyone is a fan of vegetables, but there are ways you can implement them in your diet.healthy_veg_improve_diet

For many people, vegetables turn out to be an acquired taste. In other words, you may not like it very much the first time, but if you keep eating them, you’ll end up loving them. Try putting a little bit of vegetables in your meal and build it up from there every week. If that’s not enough, there are plenty of vegetable juice blends out there that taste great and will provide the same amount of nutrition for you.

Try to Avoid Processed Foods

In this era pre-packaged foods and fast food consumption are rampant. After all, they’re cheap and easy to make, so many just want to have a way to eat food that is convenient. However, the problem is that many of these foods are high in fats, calories, salt, or sugar, but are nutrient lacking. Having them every now and then will not kill you, but it’s best to avoid them if you want to have a healthy diet and a functioning body.

When shopping look for foods that have nutrition and are not overly processed with additives and artificial ingredients. Try looking for foods at farmers’ markets on occasion. Not only do these foods tend to be delicious, but you’re supporting the local market by doing so, which more people need to do.

Small Steps to Success

So how do you make these changes? It’s definitely not an overnight process, but instead something gradual. Changing your body’s intake of foods can be done through a slow process. Doing it all at once can be a shock to your eating habits, making it easy to go back to eating the bad foods. However, if you cut back on soda every week, start eating more and more vegetables every single day, and gradually change your diet, you can achieve a healthy diet that allows for the unhealthy foods on occasion. It’s not a difficult process, and your body will thank you for it later.