Exercise and Workouts

DOMS 101: What It Is and How to Deal with It

DOMS 101: What It Is and How to Deal with It

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If you’re new to the fitness world, you may not have heard of DOMS before. But chances are decent that you will experience it firsthand at some point in your health and wellness journey. As you become more experienced at exercise, you’ll get better at gauging your intensity and workload, but in the beginning, you may overshoot — and DOMS may be the result.…

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Exercise with Andy: Living Room Workout 1

Exercise with Andy: Living Room Workout 1

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Welcome to my new eight-week video series! Each week, I’ll share a workout from my personal exercise routine — and then do it in real time so you can follow along. These workouts are optional and are simply one of the many ways you can accomplish your ten daily minutes of exercise.

Living Room Workout 1

Welcome to my living room!…

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The Back-to-Basics Boredom Buster Workout

The Back-to-Basics Boredom Buster Workout

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Are you bored with your workouts? Or plateaued? Or short on time? Change things up with this quick, satisfying, and effective routine.

Get back to the basics for a total body workout that even improves your posture!

The Boredom Buster Workout

Complete 3 rounds of the following:

1. Push-ups – 10 reps
  • Keep your thighs tight.
  • Keep your shoulder blades pulled together.
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    Why More Is Better and Intervals Can Be a Bad Choice

    Why More Is Better and Intervals Can Be a Bad Choice

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    10,000 hours. That’s the number it is said to take to master something. 10,000 hours of hard work to get world class.

    But what if you don’t want to be world-class as an athlete — what if you just want to be in really good shape? How many hours does that take?

    If we start with what 10,000 hours might look like broken down into a weekly target, we can work our way backward and figure out the hours you need to put in to achieve your fitness goals — as well as the most effective thing to do during those hours.…

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    6 Questions That Will Set You Up for Fitness Success

    6 Questions That Will Set You Up for Fitness Success

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    Benjamin Franklin famously said, “By failing to prepare, you are preparing to fail.” The statement resonates with many of us because we get that preparation is the first step in starting anything. In beginning a new chapter in fitness, this is most certainly the case.

    But how to prepare is a different story. After all, you can have the best coach and a membership at the best gym in town, but it’s up to you to execute a training plan and get your reps in.…

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    How to Get Fit with Fun and Functional Animal-Inspired Exercise

    How to Get Fit with Fun and Functional Animal-Inspired Exercise

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    The idea of using animal-like or animal-inspired exercises for training is nothing new. Several athletic disciplines — such as gymnastics and martial arts like Shaolin kung fu — use animal-inspired exercises to create movements of incredible strength and gracefulness. And, if you visit any playground, you’ll see kids crouching, crawling, and moving just like animals.

    But what is new is the integration of these animal moves into comprehensive fitness programs for the average person to help them achieve results that were never before possible.…

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    Gym-Bag

    The 1 Piece of Exercise Equipment Everybody Should Own

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    What is the one piece of exercise equipment everybody should own?

    It’s lightweight, inexpensive, easy to store, and you can take it along when traveling to get a killer workout.

    What is it? A jump rope!

    That said, sometimes it’s not as easy to pick up the jump rope as it was when you were a kid. But don’t worry, it’s like riding a bike — it will come back to you.…

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    It Might Be Time to Throw Your Fitness Wearable in the Trash

    It Might Be Time to Throw Your Fitness Wearable in the Trash

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    For many Americans, 2017 is the year that they will finally get in shape. So was 2010, 2011, 2012, 2013, 2014, and 2015. And so, too, will be 2018, 2019, 2020 and beyond.

    It’s time to get off the fitness industry merry-go-round.

    To that end, we offer the most radical (and effective) fitness advice you’ll get this year. Take that fitness wearable (Fitbit, Jawbone, Garmin, Apple watch, Misfit, Moov, etc.) you got as a holiday gift out to your garage.…

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    Build Core Strength and Better Posture: How to Do the 4-Way Plank

    Build Core Strength and Better Posture with the 4-Way Plank

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    If you are looking for a quick and effective way to tone your midsection and give your entire body a workout, give this four-way plank a try. When done properly, this series of exercises not only strengthens the midsection but improves posture from head to toe. Improving posture is important for preventing future injury while working out.

    Work up to holding each of the following four positions for one minute each.…

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    How to Create an Effective Workout Program in 2 Simple Steps

    How to Create an Effective Workout Program in 2 Simple Steps

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    What if you had to write an exercise program for someone (or for yourself)? Where would you start? Would you start with basic bodybuilding movements or would you go for the big three power lifts?

    Right now, in gyms all over the world, people are answering these questions. And right now, their clients are getting bigger and stronger. But what if “bigger” and “stronger” are only the answers to a very small number of questions and we, the general public, has been led astray by sports strength and conditioning?…

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    Push-up Challenge: Weekly Habit Practice

    Push-up Challenge: Weekly Habit Practice

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    The Weekly Habit Practices are mini-challenges intended to help you fine-tune different aspects of your health and wellness. Offered between Challenges, these practices address fitness, nutrition, stress reduction, productivity, and personal connection — because health is about far more than food and the gym (and we could all use a little practice).

    Take the Push-up Challenge by Doing Push-ups Every Day

    Simple Instructions:

  • This week, set a daily push-up goal (and complete it for seven straight days).
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