Pros And Cons of Using a Home Personal Trainer Over Going to a Gym

Getting fit is a challenge that most people encounter in life. If getting fit was easy, everybody would be physically fit. But, that is not the case. Many people are struggling to keep fit by hiring personal trainers and going to the gym. However, you need a holistic approach to safely keep fit. If you focus on a single aspect, you might be disappointed if the process fails to bring your desired results. That is why many people hire a home personal trainer that focuses on their unique needs in training. 

But, just like with any other service, it’s important to hire an expert with personal training liability insurance. Personal training is a physical activity that carries several risks for which you, your home, and the personal trainer should be covered. On top of that, there are several advantages and disadvantages of picking a home personal trainer over going to a gym you should consider. 

Hiring A Personal Trainer Is Educational 

You can use the internet to find information on the exercises to perform to achieve your desired fitness goals. But, this might not be ideal for you. As hinted, physical training comes with some risk. If you don’t do it right, you can sustain serious injuries in the process. What’s more, exercise is just a part of the process of achieving physical fitness. Research has shown that lifestyle and nutrition play an important role when it comes to physical fitness. So, if you don’t get your exercise right, you can fail to achieve your fitness goals. 

Hiring a home personal trainer ensures that you engage in the most effective exercises that will lead to the achievement of your goal. What’s more, the trainer provides important education on how to reduce risks and avoid injuries. 

Catering To Your Unique Requirements 

A home personal trainer will focus on ensuring that you achieve the goals for which you are training. For instance, if you have an old injury for which you require exercise or have a phobia that affects how or where you work out, the trainer will cater to that. 

In addition to that, the trainer will demonstrate the right technique and posture to ensure a perfect form. They will make sure that you perform the exercises efficiently and correctly to maximize results. This is very important because if you’re not in the right form when exercising, you can easily injure yourself and fail to achieve your goal. And, if you sustain an injury while exercising with a professional, personal training liability insurance will cover you. 

Help With Your Realistic And Specific Goals 

You want to achieve training goals right away. For instance, you may want to achieve strength or lose weight within days. But, this might not be possible. A home personal trainer will help you come up with realistic goals. These are goals that you can achieve. 

What’s more, the trainer will ensure that you set specific fitness goals. This is very important if you wish to achieve a certain fitness level. The trainer will also keep you on track to ensure that you achieve your goals. They also motivate and challenge you to keep pushing even when you feel like giving up. 

Hiring A Home Personal Trainer Is Expensive 

The major disadvantage of picking a home personal trainer over going to the gym is the cost. The services of a qualified and experienced personal trainer are not cheap. Since the trainer will come to your home, they will charge you a little higher than what you would pay if you went to a gym. And, if you settle for a low-cost trainer, you can compromise the quality of your training. 

Puts Your Home At Risk Of Damages 

When a personal trainer comes to your home, it means your living space becomes an exercising field. This can cause damage to your home and furniture items. The personal trainer can bring equipment that can also damage your home. And, even if you invest in training equipment, it can also be damaged during the training process. Thus, you might end up with losses because you have to cover the damage. 

Luckily, you can choose a personal trainer with personal training liability insurance to avoid this. This insurance will cover damages that may arise in the training process. Thus, you won’t have to spend your money on replacing items that might be damaged in your home in the training process. 

Overall, there are more advantages to picking a home personal trainer over going to a gym than disadvantages. The most important thing is to hire an experienced professional with the right insurance.

Unique Exercises For Those On The Go

Exercise. For a lot of people, this word is one which brings about feelings of guilt, dread, and trepidation. After numerous attempts at starting new fitness routines, diets, and other health drives, only to find yourself falling back into the same old habits at the end of it, it can be easy to feel disillusioned when it comes to this part of life. In a lot of cases, though, this is simply because you are bored. To overcome this sort of issue, this post will be showing you some exercises which can add a bit of spice to your workouts, giving you a much bigger reason to keep working at them. 

Yoga 

Not a lot of people realize quite how good yoga can be for your body. While it won’t exactly make you fit, this sort of workout will have a big impact on toning and strength. Largely focusing around your core muscles, yoga is a pain-free way to give yourself a nice set of abs, all while having the chance to enjoy some time with other people. To achieve this goal, you need only find a local class which includes a large group of people, with this setting being great for anyone who likes to have a chat. In the future, you could even consider running your own class. 

Rebounds 

Originally spearheaded by Nasa, rebounding looks very strange from the outside. Using a small trampoline, this sort of workout pushes you to not only manipulate your body, but will also make you balance yourself in the process. Like yoga, rebounds won’t improve your fitness very much, but will have a big impact on toning and strength. It is worth looking up the health benefits of this sort of exercise if you are unsure. There are loads of resources around the web which can help you with this, giving you the chance to learn loads about the exercise you want to take part in. 

Water-Based Sports 

Finally, as the last area to consider, it is time to think about swimming pools, the versatility which can be found with them. There are loads of sports out there which push you into the water, forcing you to swim, jump, and struggle through liquid while you work out. This is good for your body because the water limits the chances of injuries, while also adding resistance to put pressure on your muscles. Volleyball, polo, and even tennis can all be played like this. Of course, though, you will need to find a group of people to play with you, making it worth avoiding being picky with what you choose. 

Hopefully, this post will inspire you to start working harder on the time you put into your exercise. When you are bored of something like this, it will always be harder to put everything you have into it, especially when it is hard in the first place. Of course, though, there will always be things you like out there, making it a simple matter of doing some research to find the best workout for you.

I hope you enjoyed this blog post about unique exercises for those working out on the go and on frugal budgets.

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4 Ways To Travel & Stay Fit On A Tight Budget

Traveling is a wonderful opportunity to see new places, learn new perspectives, taste new foods, and enjoy the benefits of all of your healthy life choices. While you are seeing the sites and expanding your mind, you can still work out and eat right. Another thing you must remember before choosing any country for traveling is to check the respective Countries Safety Index. Here are 4 ways to travel on a budget while staying in shape:

Awesome Antarctica

If you are going to travel, you might as well go big or go home right? One of the most incredible destinations on the planet is available through adventures travel planners for affordable rates. You will be going on expeditions and seeing incredible examples of nature like icebergs, penguins, whales, and stunning landscapes. Things that most people can only dream of or watch on National Geographic.

So how do you stay in shape on this once in a lifetime travel opportunity? Well part of the trip is going to be cold so you might need to exercise and keep moving just to stay warm! You will be doing some walking and hiking on your trip but traditional snow and ice sports like skiing probably aren't realistic. And you can always work out with bodyweight exercises in your hotel, included in the cost!

As far as healthy nutrition goes, you can be assured that there will be plenty of fresh seafood for plentiful protein and heart-healthy fats! The hotel and cruise ships also have plenty of healthy meals for all modern tastes. 

Captivating Costa Rica

Prefer traveling in warmer climates or for even lower rates? Another incredible and even more affordable option is to travel to Costa Rica with G Adventures! Enjoy the beaches, wildlife, volcanoes, rivers, jungles and restaurants! It's absolutely stunning and a heck of a lot of fun.  

To stay fit you'll be doing plenty of walking, hiking, biking, swimming, and kayaking in Costa Rica. There's plenty of fresh exotic food to keep you going as well. 

Epic Euro Trip

Everyone should travel to Europe at least once in their life (if you aren't from Europe already) to experience the incredible history, culture, and cuisine. Unfortunately it's not always the cheapest option when it comes to traveling. But fear not, there are plenty of amazingly affordable European vacation opportunities to help you in your quest to visit London, Paris, Rome, and all of the other incredible destinations. 

While traveling in Europe there are plenty of opportunities to walk, hike, bike, and ski. Your feet will be tired I can assure you! And of course many of the hotels and cruise ships have modern gyms for additional workout potential. 

Since Europe gets so much tourist traffic from all over the world, you can be assured that most areas offer healthy food options for nearly every palate.

I actually just recently returned from an 11 day frugal vacation package to Europe with my wife and it was incredible to say the least! And we were amazed what we could do on a frugal budget.

Moving On

Sometimes you travel somewhere that changes everything. You realize that this vacation destination is destined to become your new permanent home. It is becoming more of a realistic option each year with technology, remote work options, and the overall globalization of our world. You can even earn your existing high paying salary and live in a lower cost country if you'd like! If you know it is time to move on, you will need to contact your local moving services to get packed up and ready to start fresh!

Travel Fun, Fit, And Frugal

We wish you safe travels on your tight budget travels. Have fun and stay healthy!

I hope you enjoyed this article about how to travel and stay health on a tight budget. 

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Top 5 Outdoor Workout Essentials

Now that summer’s here, it is time to think about all our outdoor workouts. Yes, it is that time of the year again, so there’s no need to hit the gym every day and be in a closed and confined space while the weather is so good outside. This means that you can do whatever you want during the day (or simply do your job) and then when you clock out, you can always hit the local park or a place where you can jog or do an outdoor workout. However, since you don’t have equipment outside, you always have to think about the things you will carry with you in your gym bag for your outdoor workouts. You might want to familiarize yourself with some outdoor workouts and how to make the most of them, but these are the outdoor workout essentials that you simply need to have in your gym, in this case outdoor, bag: 

Equipment 

As far as the equipment is concerned, you need to think about your workout a bit more when you’re opting for outdoor workouts. Unless you find an outdoor gym or different things that can help you out in your workout, you need to take the necessary tools with you. It might be a bit difficult to take weights and dumbbells with you, but you can always take empty bottles that you will fill with water or sand somewhere outside. 

Extra Equipment 

What is extra equipment though? Well, these are all the things that you don’t actually need but taking them with you will result in a much better and more efficient workout. One such thing is a yoga mat that you will be able to use not only for yoga but also for warming up, stretching or doing and pushups. It’s definitely an important asset to have with you for frugal fitness workouts, and the good thing is that it is not very heavy, so you can easily take it with you. 

Clothes 

Your clothes can make or break any workout. What you need to pay attention to is the quality of the clothes that you use for your workouts, regardless of the place you are conducting your workout in. Since we’re speaking about outdoor workouts, make sure that you equip yourself with high-quality thermal jackets as these will enhance your performance outdoors and thus result in a much more effective workout. Also, always opt for moisture-wicking clothes made out of breathable materials. Even though it’s not the clothes that help you get your body in shape, there are those clothes that will definitely make your workouts much more pleasant, comfortable and can enhance your motivation and your posture. 

Entertainment 

But what are you going to do outside without any form of entertainment? There are no big TVs on which you can watch different things while you’re lifting your weights, so what can you do? Well, the most important thing here is to have high-quality headphones that will keep you occupied. Play your favorite music playlist, enjoy a podcast episode, or listen to an audiobook – the choice is yours. Another plus side is that everything’s much more interesting outside, so you will have no problem trying to find something to watch while you’re doing your outdoor exercises. You might even find someone to flirt with! 

Hydration 

And finally, even though this should be included in the “extra equipment” headline, it’s so important that it deserves a headline of its own. Hydration is crucial, and not only when workouts are concerned. This is why it’s always good to have a water bottle with you at all times – not only will you be protecting the environment by not buying bottled water in shops but you will also have it by your side to remind you that you need to drink plenty of water during the day. This is why it is always good to have a double insulated water bottle with you at all times – not only will you be protecting the environment by not buying bottled water in shops but you will also have it by your side to remind you that you need to drink plenty of water during the day.

Exercise Outside

Outdoor workouts do not differ a lot from the ones conducted at the gym, but there are certain things you need to worry about – as you might miss something that you have at the gym but cannot find outside. Also, pick a great outdoor space for your workout and you will be good to go!

Build a Garage Gym Like A Pro

With the advent of the recent global change and the rules that have been implemented towards it, regarding lockdowns and quarantines, people can get restless. We are creatures of habit and social activity, and when we lack such fundamental things, it can be quite frustrating not having the freedom of movement, like we are used to, especially for many of us health buffs, our routines have been broken when our gyms and leisure centres got closed down. How is anyone supposed to do anything about that when it's not in our hands? 

We will tell you how – you can build your own! For anyone who has ever watched the iconic 1989 movie ‘Field of Dreams’ will remember the much-used quote “build it and it will come”! 

What we're saying is that if you can’t go to the gym, bring the gym to you…or make one in your garage. This article will cover a few essentials that you will need to create an amazing home gym, that you (and your friends and family) can use regularly, who says you need to go to the gym and pay those insatiable monthly fees, to work out on a piece of equipment that you can afford to kit out in the comfort of your own home yourself? The list of advantages to owning a home gym is endless. 

Basic Equipment For A Garage Gym 

If your given lemons… we are the habit of taking adversity and making it into a good thing. One of these ‘good things’ that we want to share is the fact that your fitness routine does not have to stop any day soon. The miraculous invention of garage gyms has taken over numerous houses over the past two decades and the popularity has been steadily increasing. People have been building their house to include space for gyms, and leisure activity rooms so they do not have to go out to them anymore and makes for a better investment in the long run. 

You have decided on your budget and you have got your ‘eager-beaver’ hat on. Now you just need to decide what basic equipment to get and enough to help you do a full circuit that works every part of the body. Some equipment tips can be found online, while others are included.

You can start with these basic items and gradually work your way up to a slightly more tailored circuit. 

Both Sides Up (BOSU) Trainer 

A great way to introduce a multipurpose tool in the four walls. It helps you work your core by pushing your balance and stability, plus you can do burpees with them too. Plus, if you get one of these you don’t need to wait your turn at the gym! 

Dumbbells 

It goes without saying that without these, there would be no home gym. These are the be-all and end-all of any work out whether they are 5 kg ones or 50 kg ones. They are a must to have. Get a pair of adjustable ones so you don’t need to buy different ones. 

Cardio Machine 

Pick at least one cardio machine to work on, and garage gyms are the ultimate place for these helpful types of machinery, you won’t disturb anyone with any noise and you can move freely. Whatever you feel fits your fitness and workout preferences the best. Getting some cardio work out is very important in any fitness routine. 

There is nothing quite like a good cardio workout, even for days where you do not feel like doing anything else, just doing some cardio will be worth it. 

These would include any (or all) of the below machines: 

• Stationary bikes 
• Elliptical machines 
• Treadmills 
• Rowing machines 
• Stair climbers 
• A Walking Pad 

Jump Rope 

Also, another very good way to get some cardio in, if you can’t afford any of the other machines. You can burn up to 100 calories in just over 10 minutes! This is the quickest and easiest, not to mention the simplest way to get a workout – plus, it is fun! 

Pull-Up Bar 

If you are a fan of the Johnny Bravo character that we once watched as kids, and want to look like him with the bulked-up torso, this piece of equipment will help you get there (along with weights). Various pullups and chinups help work on the top part of the body, to build muscle and definition and can fit in any door frame, away from anything.

5 Awesome Benefits of At-Home Workouts

You already know that doing regular exercise is a key ingredient to achieving great health. Exercising has many benefits: it helps you get to and maintain your desired weight and manage stress and gives you a good night’s sleep. You don’t have to enroll at a gym or join a class to experience the results of working out. Exercising at home can give you all these benefits and more. In addition to fitness books and magazines, there are many great health blogs and video tutorials online that can guide you every step of the way of your fitness journey. 

Here are five awesome benefits of doing exercises at home. 

More Flexible With Your Time 

When you exercise at home, you can be more flexible in managing your time. You don’t have to adjust your schedule to the opening and closing hours of a gym. You can make your exercises work for you and get creative with how you insert your workouts into your daily routine. 

Unlike at a gym, where you have to wait your turn at the treadmill or find a spot where you can do your sets in peace, you can do your workouts anytime you want at home. You can do planks in between commercial advertisements of your favorite television show or watch the news while doing kettlebell swings. With at-home workouts, you won’t have any excuse to skip exercising. 

Master Your Workouts 

When you are at home, you have more freedom and privacy to do all your exercises without feeling self-conscious or time-pressured. Unless you go to a gym that is open 24-7, then you won’t have all the time in the world to master that one-hand kettlebell swing. You will have to be pretty efficient to do all your sets in one session. 

On the other hand, if you work out at home, you can keep repeating your routines until you’re confident you have mastered your form. When you’ve mastered your workout routines, you get the added benefit of being able to to do them anywhere else. For example, when you travel out of town, you won’t have to worry about looking for a new gym. You can simply do squats, sit-ups, jumping jacks, or whatever routine you regularly do in your own hotel room. 

Control Your Environment 

Some people need music to get in the zone while working out. If you can relate to that, then you will appreciate how working out at home can give you ultimate control over your aural environment. You don’t have to listen to playlists you don’t like, and you can blast your favorite beast mode tunes without annoying other gym rats. Similarly, if you hate distractions when working out, you can just turn off the television and speakers and do your routines in peace. 

If you have unique preferences for your workout routine, you won’t worry about people judging you for your choices. If you do ganja yoga, for example, you can light a joint at the comfort of your own home while doing all those relaxing poses. 

Be careful not to do anything drastic afterward, though, such as driving a car or carrying heavy things, to avoid accidents in case you are high from that weed you have smoked. Remember to detoxify and purchase cleansing kits every now and then to maintain safe levels of THC in your body. 

No Pressure To Wear Fancy Gym Clothes 

When you work out at a space you share with other fitness fanatics and health buffs, there is an undeniable pressure to look good. At home, however, you can wear a ratty old T-shirt or tacky beach shorts without feeling self-conscious, so you can focus on perfecting that kettlebell swing or crunch. This can save you time from having to choose gym outfits and constantly washing them. 

Save Money 

Regularly training at the gym can have its rewards, but let’s face it: gym memberships are expensive. Plus, there is a good chance you are paying for in-house equipment and facilities that you are not really using. 

Aside from that, you won’t feel the pressure of wearing fancy workout outfits. When you’re at the gym, even if you are not the type to splurge and stock up on the latest and expensive athletic wear, you still need to at least look presentable. When you work out at home, the more important thing is to wear something that will help you exercise properly and not cause you injuries even if that clothing item doesn’t particularly agree with your fashion sense. 

For The Love Of Convenience 

One of the great things about at-home workouts is that they are usually very straightforward and simple; that is, they require very minimal props or none at all. High-intensity workouts like the burpee, for example, can burn an average of ten calories per minute, and you don’t need any special gear to do it. You only need to master your form and pace, and voilà, you can do burpees at the comforts of your own living room. If you decide to use equipment, then you can save up for one that you know you can actually make a part of your regular workout routine. Be sure to follow safety procedures too to avoid accidents.

I hope you enjoyed this article about how to get in an excellent at-home workout on a shoestring budget.

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What Are The Best Home Fitness Products?

In gyms, you can achieve great results if you are really dedicated to it. These places are equipped with a variety of equipment for exercising all parts of the body. You can always ask licensed and skilled fitness professionals working in a gym for advice. Having a complete tool for your fitness program can be a great motivation, and it could also be the case when doing it alone at home with the right fitness products. 

Those who decide to train at home claim that the most significant advantages are privacy and that they don't have to adjust the workout time to the gym's working hours. There is also a financial benefit because apart from the initial investment in equipment, there are no other costs. You can exercise for free and unlimited. 

As for the equipment, it is up to you on how to furnish your home gym and adjust the choice of workout devices to your fitness goals, budget, and the room you plan to turn into an exercising area. Once you find the perfect tools, you just now need to be motivated and check out how to stay motivated for home training here. 

Start with the Basic Furnishing 

The size of the home gym doesn't play as important a role as its equipment. Even a small space can be used if you provide it with the gear you will be using. You need one part of the room to keep things like weights, towels, and some little things. It could be some old cupboard or shelf. 

In addition to proper arranging, you must also think about the safety of the exercise area. The surface on which you work out should be non-slip. You will probably sweat during training, so you don't want to slip and get hurt. 

It is advisable to place foamy yoga mats on floors. If the floor is concrete (space in the basement or garage) or ceramic, choose thicker mats. They will better absorb shocks (if, for example, you drop a kettlebell) and prevent damage to the floors. Thinner mats can be placed over laminate or any wooden floor. 

Treadmill For Cardio Training 

Cardio workouts are essential for every type of training. These are aerobic exercises without weights, which maintain a high heart rate during a specified time interval. It is the best and most effective warm- up. Besides, cardio exercises are a great way to get rid of fat deposits, which is useful for maintaining fitness and overall health. 

A treadmill is one of the most popular devices for home gyms. The reason for this lies in the efficiency of running as one of the basic cardio exercises. As seen on Fitness Product Reviews, advanced models are often more expensive than all the other equipment in your home gym. You should be careful when buying a treadmill because you don't want to waste money on a device that will just take up space and serve nothing. 

The number of engines and power must be appropriate. Treadmills with more engines and more power are more expensive, but they are more durable and long-lasting. Also, the running surface must be adequate. You should have enough space to move legs naturally, and your knees should be exposed to the least load. 

Running speed and the ascent are essential functions of every treadmill. By combining these two, you get a large selection of training programs and the opportunity to do a wide range of cardio exercises. As for the display, at least they need to show speed and mileage. The number of calories burned, the pulse, and the number of steps, are some additional features that it is desirable to have. 

Be A Proud Owner Of Multigym 

Multigym is an excellent choice if you have a tight budget for a home gym. This device is suitable for beginners because they have control over the proper performance of exercises. Besides versatility, a great benefit of this device is the ability to add weight as you progress. 

An investment in a home gym device that allows you to work the whole body on it pays off. With multigym, you get a set of different weights that you can use on all exercise stations. You can also use them as standard weights, which means savings on the purchase of these accessories. 

The only problem may be the size because this device takes up a lot of space. But if you have a larger room that you plan to remodel into an exercise area, you must have a multigym. 

Suspension Trainers 

There are no better activities for the upper body part than push-ups. A suspension trainer is a simple tool that doesn't require too much space (hangs on the ceiling or wall). It allows you to do exercises for the arms, back, and core in a standing position. If you are a more advanced exerciser, you can use suspension trainers to perform more complex squats and lunges to tighten your legs and buttocks. 

Weight Accessories 

Regardless of your fitness goals, weight training is beneficial for all levels of exercise. Various dumbbells and kettlebells allow you to add weight to each exercise and work on your fitness and strength. Here are some ideas on DIY dumbbells. 

If you are new in exercising, you don't need very big kettlebells and dumbbells. As you increase your fitness, you will buy more of these accessories. It is desirable to have a corner where you will always keep the weights to stay organized like how all gyms are set. 

When buying weights, it is advisable to look for models with padded handles. You can get adjustable kettlebells and thus save some money, or buy bigger ones every time you decide to increase weights. For beginners, models with wider handles are better for lifting with both hands. Advanced exercisers can raise the level of their form with one-handed kettlebells. 

Having a home gym has its advantages. Although you may not have all the conditions as in the gym, you can achieve excellent results with home training. It just takes a little of willpower and determination!

How To Make Home Workouts Work For You

Working out at home has always been popular. YouTube is packed with workout videos. There are countless fitness blogs and vlogs and even personal trainers that will work with you in your own home. It’s easy to see why home workouts are so popular. A lot of us haven’t got time to make it to the gym. With kids at home, busy jobs and other responsibilities it is not always as easy as we would like to get out of the house. Then, there is the cost. Committing to a monthly gym membership when you are short of cash, or just not sure if you would use it is often a mistake. Some of us just don’t like exercising in public. The idea of running in front of people can make us feel anxious and unhappy. 

But, home workouts aren’t easy either. Sometimes, it’s hard to find something that you love doing at home, but it’s also hard to keep focus and make a workout program work when there’s no one to push you or motivate you to move forward. So, how do you make home workouts work? Can working out at home ever be as successful as join a gym or getting a trainer? How? 

Get Some Equipment 

If you love working out on cardio and weight machines like those at the gym, but either hate the gym or can’t get there often enough, why not get some equipment at home? If you have got the space, you could convert a room into a small home gym, or just get one machine which fits into another room. Click here to find the best treadmills for home and remember you can always add free weights and other bits as you go. 

Find Something You Love 

Just like exercising out of the house, you are more likely to stick to something and do well if it is something that you love doing. Home workouts aren’t confined to basic aerobics anymore. There are absolutely tons of choice. You could try Pilates, yoga, combat aerobics, boxercise, kettlebells and many, many more. You could stick to one or rotate your exercises in a routine. But, make sure you enjoy what you are doing. 

Set Goals 

Goals and targets are a great way to measure your success and push yourself harder. But, it’s much harder to set goals at home on your own than with help in the gym. The best thing to do is to write down your goals and track your progress. 

Remember, goals don’t have to be about weight or measurements. Nor do they have to be about times or what you can lift. It could be things as simple as working out for at least 10 minutes every day, doing 10,000 steps every day or being able to complete a video that you used to have to stop for a rest halfway through. 

Workout Early 

Many of us make excuses to avoid exercise. We mean to do it, but life gets in the way. Workout early in the morning, as soon as you get up and you are less likely to put it off. You will also start your day in a better mood, feeling more confident and alert.

Make sure to pair up your frugal home workouts with healthy nutrition daily for optimal recovery and results. 

I hope you enjoyed this article about how to make the most out of your home workouts without pricey gym memberships or expensive exercise equipment that might require you to take out a personal loan!

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How To Exercise At Home After Serious Injuries

If you are trying to recover and stay fit after an injury, you should play it incredibly safe. The worst thing for you to do is jump straight back into your old routine before you are ready as this will cause more damage and slow your healing even further. Many of those recovering from severe injuries like auto accidents find it very difficult to motivate themselves, so if you have managed to find that motivation, it can be challenging to resist exercising. If you feel you are ready, you need to follow these steps: 

Be Sure You Are Ready 

There is a reason that specialist doctors exist: without training and experience, it can be challenging to make the right call for yourself. As a result, if you are thinking of getting back on your exercise regime, you should run it by a specialist first. Make sure they have experience in the specific accident you have had, for example, if you have an auto collision in the State with the most auto accidents, you’d want to only get the opinion of an auto accident and rehabilitation Orlando experts. A good chiropractor will likely give you an exercise plan to follow. 

Get Mentally Prepared 

If you have been involved in a serious accident, you will likely have a long rehabilitation period. It is common to feel frustrated during this time of waiting, but understanding that it is for your own good is vital. If you used to have exercise as a critical aspect of your routine, try substituting this with a healthy but less physically exerting mental exercise like meditation. 

When You Are Ready, Go Slow 

When you are both physically fit enough to start exercising again and have the necessary motivation, you should start slowly and exercise many different areas of your body at once. If you were previously a runner, some might advise you to start running at about 50% the distance / pace that you previously ran, increasing 10% each week. It is much more beneficial to instead start doing low-intensity home exercises that exercise your body in its entirety. If you have one specific area that has been injured, working on the whole of your body will give you the holistic strength that you need to support your recovery. You can find many whole-body home exercises online, but make sure you start with low intensity before moving up. 

Warm Up Then Keep Cool 

It will be crucial for you to take the time to warm up properly before exercise and cool down properly after exercise. Warming up should vary depending on your exercise but should last about 5-10 minutes and gently prepare your body for the exercise ahead. Cool-downs should last a similar time and are equally important, you need to stretch and wind down your intensity. Avoid sudden stopping and starting as these can put unnecessary stress on your recovering body.

Don’t Push Through The Pain 

If you are an eager exerciser, you will likely be good at sensing discomfort and pushing through it to extend your limits. Don’t do this when you’re recovering as painful discomfort will be a sign from your body that you are doing damage to an already damaged area. Some very mild pain is okay, but if this intensifies when you continue your exercise you should stop immediately and either look for a different exercise that doesn’t cause that pain or give it a few days of rest – doing anything else simply isn’t worth it.

How Do I Get The Most Out Of My Body?

Many people like to think that they are reasonably fit and would probably be able to run or jog for a while without any real issues. Sometimes looks can be deceiving as it takes more than just going for a jog to consider yourself to be fit as there are a number of other factors that contribute to good fitness. 

Am I Fit? 

Would you be surprised if you were told that Americans had spent $1.13 billion on gym memberships that just do not get used? This is only 3.3 percent of the people who possess a membership, but the figures show that it is an absolutely huge sum of money to be throwing away on something you are not going to use. Even then, 9.45 percent of people only use the memberships once a month, so it does not seem they are getting their money's worth. 

If you are looking to save a bit of money, you do not necessarily need the gym membership to start with, as many apps on your phone can help you if you would like to work out at home. This became a common trend, especially in the last year with constant lockdowns as people have had to make do without being able to go to a gym so you could be more cost-effective by utilizing what is at your fingertips. You will only know if you are fit if you have more energy for longer and have shorter rest periods between workouts. 

What Else Can Affect Fitness? 

Diet can have real impact on your personal fitness levels as by putting healthier food into your body; you will be setting yourself up to have energy for longer. Eating more fruit and vegetables can help as they contain essential minerals, fiber, and nutrients that will take longer for your body to break down. Because of this, you will maintain your energy levels for far longer and prevent your body from suffering from a crash, leaving you physically drained and potentially a bit burnt out. 

Although not essential, supplements can help restore energy and help your body recharge after energetic and draining workouts. If you visit our Frugal Fitness page, you will see how they work and offer guidance and help to ensure that you are getting everything you need out of your body. 

Finally Fit Forever

Whilst there is an awful lot more to getting healthy than just exercising, it is important to take everything at a manageable pace. Pushing yourself too hard too quickly will lead to a breakdown and could set you back further than you were when you started. With a bit of patience and the right guidance, you put yourself on the path to success, but it will be a long one. 

Just trust your body to help you along the way, and in the end, you should be happy with the results. Just try not to overdo it, or your body will not forgive you later.

8 Balance Board Exercises You Should Try

Flexibility and balance are two core necessities for a healthy and stable life. Many things can affect balance, such as injury, recovery from surgery, or ageing. When you have problems with your balance, it's far more likely that you're going to fall and injure yourself further. Amongst the elderly, the risk of falling is far more significant, and in this age group, there is a massive problem with fractured hips and associated issues. 

It’s no surprise that physicians are keen to help their patients improve their balance and flexibility, therefore strengthening their core and creating a far healthier outlook. There are several ways you can work to improve your balance, but a balance board is one of them. 

What Is A Balance Board? 

A balance board is a tool that can be used to increase balance and flexibility for those who need it. These can be used to carry out balance exercises for beginners or even seasoned athletes who want to focus on strengthening their core or recovery from injury or even surgery. 

It is a board which you stand on, which is slightly off-balance in itself. You then engage your core muscles and work through balancing board exercises to improve your overall balance and stability. The board can be likened to a see-saw somehow, giving you a slightly off-kilter sensation that you need to fight against to strengthen your skills. 

Exercises To Try With A Balance Board 

According to Niva MD, Most balance board exercises work your core muscles, your glutes, back, and the major muscles in your leg. By strengthening these significant muscles, you're able to stay upright and correct yourself far more quickly than otherwise. That is particularly important for older adults who may struggle with their balance due to illness, side effects from medication, or the general ageing process. 

1. Balanced Push-Ups 

Place the balance board on the floor and get down onto your knees. When you're ready, reach forward and place both your palms flat on the board and stretch your legs out behind you. Move up onto your tiptoes and make sure to keep your back straight. Then, lower your body down in a traditional push-up, pausing for a second and then pushing back up. 

2. Abdominal Exercises 

Balance and stability exercises are designed to work out the abdominal muscles as well as the back. 

Sit down on the board and make yourself comfortable. Cross your legs but make sure that your back remains as straight as possible. Once you're ready, slowly move your body around in a circle but only use your abdominal muscles. Pull in your stomach and make sure to use your core, not your back! Once you've moved one full rotation, alternate back the other way. Keep going for two minutes, or build up your time slowly. 

3. Forward, Backward, Or Side Tilt 

Many balance training exercises are done while standing on the board unaided, but at first, you can hold onto something, e.g. a stable chair or the wall, until you become more confident. 

The forward, backward, or side tilt can be done by standing on the board and keeping your back straight. When you’re ready, use your abdominal muscles (pull in your stomach) to move the board forwards, but don’t allow it to touch the floor. Then, move backwards and do the same. Once you're ready, move side to side, avoiding touching the floor. 

4. Squats 

Squats are one of the best exercises for improving balance and can be done very quickly on your balance board. Stand up straight on the board and wait until you feel stable. Then, slowly bend your knees and move downwards into a traditional squat position. Hold it for a few seconds, then return to standing, and be careful to keep your knees soft. Repeat for another ten seats. 

5. Single Foot Balance 

The single foot balance is one of the best beginner balance exercise options. All you need to do is stand on your balance board, keeping your back straight. To get the most out of the exercise, you need to avoid holding onto anything, but you can look at something that isn't moving to help keep you steady. Once you're ready, either bend one leg behind you or lift one leg to the side so that you're standing with one leg on the board. Hold it for a few seconds before changing legs and repeating. 

6. Around The Clock 

The around the clock exercise will strengthen your core, your hips, and your ankles. Stand comfortably on the balance board with your legs a slight distance apart. Keep your back straight and slowly move around the board in a circular motion, keeping your feet firmly where they are. Once you’ve completed one rotation, pause and move back around the other way. 

7. Calf Stretch & Raises 

Tight calves can be a problem when maintaining balance, so this is one of the best exercises for improving balance and overall stability. For this exercise, you need to step forwards and place one foot onto the board, moving so that it is just your heel that connects with the board. Keep the other on the floor. When you’re ready, gently tilt forward until you can feel the stretch that moves down your calf muscle. Wait a few seconds and then change legs. 

8. Half Moon 

The half-moon is one of the slightly more challenging balance board exercises. Stand with one foot on the board towards the front and the other in the middle. When you're ready, slowly lift one leg out behind you and slowly lower your body down so that your leg and body are in a straight line. Aim to hold the position for up to 20 seconds, working up to that level if you find it hard at first. 

Conclusion 

These balance board exercises are ideal for beginners and intermediates alike. Slowly work up your tolerance by building time, perhaps starting at 5 seconds, up to 10 seconds, and then further if you can manage it. 

A balance board is an ideal option for anyone who wants to strengthen their balance and stability, regardless of age or ability level.

How To Plan The Best At-Home Exercise Routine

The last couple of months have been tough, really tough. Sitting around in your home idle is sure to put some extra pounds on the body. With the whole country - including the gyms – in a smart lockdown situation, one may negate any solution to this dilemma. But there is a way to prevent putting on those extra pounds while the gyms are restricted. 

Amid this entire COVID-19 situation, people have learned the value of their homes. They are constantly coming up with new ideas to kill the time that does not require wearing a mask and being in groups. One of these trends having an At-Home Exercise Plan. These workouts are pretty much the new way of life now (or as they say, the “new normal”). It is the only way to keep your body fit and toned with Frugal Fitness during a time when it is easier to be a couch potato. 

Why You Should Want A Personalized Plan? 

If you go around looking for exercise plans, you will find yourself surrounded by hundreds of videos and apps on the Internet. The only thing you can do is to not fall in those traps. It is also not necessary that your friend’s at-home routine would work for you as well as it has for them. Why? Because if you are just deciding to get into shape and they have already been in the full swing of things, their workout may be too intense to handle in the beginning. So, you might have to look for options and figure out which plan works for you. 

While devising an exercise plan, here are 6 top tips you should keep in mind as you put together your at-home workout: 

1) Keeping It Simple

Have you ever had a good feeling about a routine and then ended up messing it up? It happens to the best of us. We make a plan that goes against our convenience and then end up leaving it in the middle or not doing it at all. If you're experiencing such mood bummers, then you should think of changing that routine. Consider this: 

-      Don’t let the routine disturb your everyday life. 
-      Schedule it in free time. 
-      Look for a routine that doesn’t require much prep. 
-      Choose a routine that doesn’t require much equipment. 
-      Create a plan that motivates you. 
-      Don’t be too hard on yourself (this is important) 

2) Stay On Schedule

Whether you have early morning office hours or are just one of those work-from-home employees, it's important that you sort out your priorities and devise a schedule that realistically works to your benefit. You need to ask yourself: What suits you best? Are you an early riser or a night owl? These things seem ordinary but are actually prerequisites in determining your plan. 

Set a specific hour in a day, and stick to it. Don’t let anything distract your at-home exercise routine. 

3) Be Accountable

When it comes to at-home exercises, you are the one in charge of your whole workout plan and that can make things challenging in a number of ways. First, you’ll always be faced with distractions. Don't let family, guests, phoned, or television give you an excuse to not workout or stop your workout. 

Second, you never know what to start with, how long you should take breaks (or even if you should, and even reps should I go along? 

Third, you simply wonder if you are doing enough. Is it burning? Should your heart rate elevate? 

To ensure you are able to complete your at-home workouts make a chart and analyze your exercise hours at the end of every week. That way, you could figure out what's working for you and what is not. 

4) Shake Things Up

Some people might argue that it takes a bit of adjustment to get used to at-home exercises and that may be true sometimes. In gyms and fitness classes, you don’t have to think about what you’re going to do in the next half hour; you keep to a routine, go from machine to machine, or ask for assistance. But at home exercises are a little more thought-provoking. They require proper planning, adjustment, and execution. 

We often get bored with following the same steps. So, try being creative and look for new ways you could move your body. This will give you a better idea of what you like and what you don’t. It can also help you devise your at-home exercise plan. 

5) Look For Options

There are many reasons people like going to fitness clubs and gyms. Interacting with different people and learning their habits can open your mind and direct you to your goal. In a situation like this, you should: 

-      Look for online fitness communities 
-      Explore virtual fitness 
-      Talk to people about your at-home routine 
-      Acquire suggestions 
-      Look for personal support 

6) Watch What You Eat (Diet)

You can’t think of losing weight or staying healthy while eating a poor diet (after all, it not only what you do but what you eat). At home exercise plans involve refueling your body after a light or tough routine. Taking in unhealthy foods or drinks can put all your hard work to waste. That is why you should consider choosing an at-home nutrition plan in conjunction with your at-home workout routine. 

The thing is, you cannot go around blaming COVID for your untoned and reckless physique. I am sure it has played its part, but now is the time to make a change. 

If you haven’t yet thought of a professional at home plan, you should rethink your health and your priorities. The abs you desire aren’t going to just drop from the sky. Follow the tips, build an at-home routine, and keep your goals in sight!

How To Tone Your Glutes And Legs At Home

When you’re running short on time, you need a workout that maximizes every second. That’s especially so when it comes to timing the traditional problem areas of the glutes, thighs and hamstrings. Here’s a 10-minute glute and legs focused workout that really delivers. 

How The Workout Works 

Your 10-minute glute and leg centric toning and weight loss workout consists of five movements. The 5 exercises are completed in circuit sequence and then repeated. Each exercise is to be done for 45 seconds. You then get a 15 second recovery before you go onto the next exercise. That all adds up to a pretty intense 10 minutes of leg and butt training. But, as you are no doubt aware, intensity brings results - and 10 minutes is not that long. So, prepare yourself mentally for a pretty hard session. Be sure to stick to just 15 seconds of rest between exercises in order to build the cumulative intensity throughout the workout. 

Complement your 10 minute glute and leg workouts with a calorie reduced smart eating plan that emphasizes lean protein, healthy fats and vegetable based carbohydrates. 

The Workout 

● Air Squats 
● Lunges 
● Kickbacks 
● Glute Bridge 
● Wall Sit 

Air Squats 

Stand with your feet at shoulder width and slightly angled outwards. Hold your arms out directly in front of you and look to the ceiling. Now hinge from the hips as you lower your butt down and back to squat down as if you were sitting in a chair. Lower all the way down to a full squat. Now push through the feels to return to the start position. 

Take Your Squats To The Next Level 

Home Workout Equipment 

When it comes to working your legs and glutes effectively, there are a lot of options. Many of them are not very effective, so when we come across one that is, it’s worth highlighting. A case in point is the Efitment Squat Assist Machine. This cool little machine adds an element of resistance cardio endurance to the No.1 leg toning exercise. It also provides a workout for the arm and upper back muscles. Plus it helps you to perfect your squat form. It’s definitely worth a look! 

Lunges 

Stand with your feet at shoulder width and hands on your hips. Now take a big step forward, leading with your right leg. Drop your left leg down until the knee just kisses the floor. Maintain a slight arch in your lower back throughout the movement. From the bottom position, push through your front thigh to return to the start position. Repeat, this time leading with the right leg. 

Kickbacks 

Get down on all fours, maintaining a slight arch in your power back. Now draw your right knee slightly forward and then kick it back and up into the air. Hold the top position for a count of two as you squeeze your glutes. Return to the start position. Alternate 5 reps on each side until your 45 seconds is up. 

Glute Bridge 

Get down in front of a couch, resting your lower legs on the surface of the couch with your back resting on the floor. Angle your upper legs slightly so that your butt is about a foot from the couch. Rest your hands on the floor alongside you. From this position, lift your pelvis into the air as high as possible. Hold the top position for 2 seconds, squeezing the glutes as tightly as possible. Lower and repeat. 

Wall Sit 

Stand with your back against a wall and your feet about a foot in front of it. Drop down the wall until you simulate a chair sitting position. Your thighs should be parallel to the floor. Place your hands against the wall alongside you. Hold this position for 45 seconds. This is the perfect Frugal Fitness exercise since all you need is a wall, tree, car, or anything else that will support your back! 

How To Stay Fit And Healthy In This Pandemic

Lockdown has provided us all with the perfect excuse to not exercise. Unfortunately, it’s more important than ever before to maintain a healthy lifestyle because this is the key to bolstering your immune system. However, it’s difficult to exercise when gyms are closed and what you can do outdoors is limited. Eating healthily when you have low morale due to the goings-on in the world is also troublesome. If you no longer want to be stuck in this depressive rut, then this article is the one for you. Here’s how to stay healthy and fit despite all the obstacles put in place by the pandemic.

Routine 

We know you’ve all just collectively groaned, and we’ve been there, but there is a reason everyone is hammering on about the importance of routine as it is incredibly beneficial. Every day tends to feel the same in the pandemic, leading to despondency and depression. Routine can counteract this problem by providing a sense of purpose, in turn motivating you to get on track with your health and fitness again. You must go to sleep earlier in the evenings; wake up early in the mornings; be rigorous with your personal hygiene; structure your day around your exercise regime. 

Food Prep 

Lockdown does have the benefit of giving us more time. This means we can invest more in our food prep, baking and nutrition. If you’re wondering how to create a routine, this is an excellent place to begin. Take your time making meals and experiment with new foods. Research what is healthy and delicious. In doing so, you’ll discover why good nutrition and meal-prepping is so rewarding for both your mental and physical health. 

However, we are conscious of the fact there are food shortages currently. This is particularly problematic if you’re a pregnant woman and therefore in need a lot of nutrients. That’s why we also recommend Halal prenatal vitamins from Noor. These can provide all the nourishment you might be unable to access whilst confined during the pandemic. 

Enjoy Exercising 

Not everyone likes the same types of food, so not everyone is going to enjoy the same forms of exercise. Jogging might work for many people during the pandemic, but what if this just isn’t for you? Well, thankfully, there are other options for fitness available. Going for a walk with your headphones in, striding along to your music, is a perfect example of this. Walking is just as beneficial as jogging when done at a pace, plus it’s more enjoyable for some. Home workouts are also a great option – just make sure you choose the right one for you. Some examples of these include Zumba, circuits and yoga. If you find an exercise you genuinely love, then you’re more likely to stick to your fitness regime. Don’t punish yourself with a jog; enjoy yourself with a daily dance workout. 

Continue To Stay Fit And Healthy During The Pandemic

Follow these tips because they’re essential for your wellbeing and fitness during the pandemic. Nurture both your mental and physical health by choosing the right routine, food and exercise for you.