#30-Minute Full-Body Pilates Workout at Home

[freeonlineworkouts]

30-Minute Full-Body Pilates Workout at Home

[fitnessmantram]

Yoga Pilates Reformer Balance Exercise || Yoga Pilates || Pilates reform...

What is Yoga Pilates Reformer Balance Exercise?

Yoga Pilates reformer balance exercises are a type of exercise that combines elements of yoga, Pilates, and reformer Pilates. They typically involve using a reformer machine to help you improve your balance and coordination.

The reformer machine is a piece of exercise equipment that uses springs and pulleys to help you perform a variety of exercises. It's a great way to challenge your body and improve your strength, flexibility, and balance.

 Benefits of Yoga Pilates Reformer Balance Exercise

There are many benefits to doing yoga Pilates reformer balance exercises. Here are just a few:

1.Improved balance: These exercises can help you improve your balance and coordination. This can be helpful for preventing falls, especially as you get older.

2.Increased flexibility: Yoga Pilates reformer balance exercises can help you increase your flexibility. This can make it easier to do everyday activities, such as reaching for things on high shelves or getting up from a chair.

3.Stronger core: These exercises can help you strengthen your core muscles. This can improve your posture and help you avoid back pain.

4.Reduced stress: Yoga Pilates reformer balance exercises can help you reduce stress and improve your overall mood.

Read More: Mastering the Landmine Hack Squat

[ros3ybabes]

Fall 24' Workout Split 🎀

So my friend and I got a gym membership together BUT have been overworked by our jobs and are tired pretty often, so I've created a workout split (for myself) that takes into account what days her and I are going to the gym and then some at home workouts! The days her and I are supposed to go to the gym, IF we don't, there's a fitness center at my apartment that would be perfect to utilize as a backup!

A bit about my fitness/aesthetic goals ( I will be discussing body image, so please DON'T READ if that info would hurt or upset you at all <3 take care of yourselves)

I want a mix of a pilates princess/muscle mommy physique. I'd love full, round glutes and juicy quads and hamstrings, but a slimmer, more lean, and toned top and arms. I am currently overweight (honestly, obese, if I'm being truthful with myself. I'm 5'3, btw) with a large chest and thick ish upper arms. I want to lose weight, tone up, and grow my glutes. Definitely doable with some nutrition fixes and work in the gym!

My Weekly Workout Split:

Monday - Gym - Glutes + Hamstrings

Tuesday - At Home - Full Body Pilates

Wednesday - Gym - Glutes + Quads

Thursday - At Home - Arms + Core Pilates

Friday - Gym - Full Lower Body Glutes

Saturday - At Home Yoga + Cardio

Sunday - At Home Yoga (Optional Cardio)

Daily Things:

8,ooo+ steps a day

5mg creatine daily

track macros (90g+ protein goal daily)

90oz+ water intake daily!!! (super important for the creatine)

(attempt) 15-30+ minutes of walking outside or treadmill a day

I am so excited for this split and really hope it helps me set a nice routine! I've found it difficult to get into routine lately, but I am confident I can figure it out soon. Journaling, skincare, self care, and physical movement are all things I'm incorporating back into my life, and I can't wait to feel like myself again! <3

til next time lovelies 🩷

[ros3ybabe]

Daily Check-in: July 24, 2024 🎀

Ahhhh today was such a phenomenal day omg. I had a really good, mostly productive day today and I'm so happy. I still need to work on my eating and nutrition and stop letting my hotel roommate talk me into late night munching, but everything else is going so good.

🩷 What I Accomplished

35 minutes full body strength workout

30 minute treadmill walk (2.5 speed, 3.0 Incline for 19min, 3.0 speed, 3.0 Incline for 11min)

put away all my clean laundry

had a 30 min korean trial lesson on italki (loved it, love the teacher, she's awesome)

planned out my language studies and budget moving forward

booked an appointment to get my nails done once I'm back home in mid August (gonna get medium acrylics, coffin shape with a mocha brown French tip, I'm so excited)

napped for about ~3 hours, i think? I've been really tired recently

did my night time skincare routine for the first time in a week

did my night time gratitude journal, also for the first time in a while

studied Korean for about 75 minutes (not counting the italki lesson!!)

got homework from my italki teacher, super excited to work with her

called my boyfriend this morning

tried an egg, bacon, cheese, potato, and avocado breakfast bowl from a place nearby and it was so yummy and filling

remembered to take my night time meds

emailed my therapist about documentation I need for a financial aid appeal

looked for more Korean and Spanish learning resources

my dad sent me pictures of one of our dogs (a German Shepard that has my whole heart), and she's such a cutie i could cry

💔 What Could've Gone Better

need to write my financial aid appeal letter (too many credit hours, but I'm double majoring so it makes sense???)

didn't wash my laundry, need to do it tomorrow morning

ate too much again. my roommate keeps talking me into late night eating and ughhh, I gotta stop giving in

gotta make better food choices in general, and start logging my food to be more mindful

slept A LOT today, like napped before my italki lesson, napped afterward. I've been so so tired lately and I've no clue why

need to stick to a consistent routine, and prepare myself for my after work workouts for Friday thru Sunday

💗 Stuff For Thursday (July 25th)

finish paying back my friend

send money for rent to roommates back home

make a payment towards new apartment

book next Spanish and Korean italki lessons

study korean

complete my pilates full body workout from health coach plan

begin tracking what I eat to help my mindfulness around my food choices

morning and night skincare

morning and night gratitude journaling

wash my laundry before I go to work

work an ~8.5 hour evening shift

💕 Song of The Day: Who - Jimin

ughhh I love his voice, and this song, so much

til next time, lovelies 🩷

[museenkuss]

loving and moving my body this week (15.01.-21.01.)*

Monday. Beginner Pilates [20 min] || Splits Flexibility Ballet Stretches [11 mins]

Tuesday. Bellydance Arm & Belly Rolls [20 min] || Full-Body stretch [15 min]

Wednesday. Super Sweaty Cardio Pilates Workout [33 min] || Everyday Stretch Routine for Dancers [10 min]

Thursday. Full Body Ballet Follow-Along Workout - Lengthening and Strengthening [20 min] || Stretches for the Inflexible: Beginner Full Body Flexibility Routine [14 min]

Friday. Full Body Pilates for Strength and Flexibility - at home Pilates for Everybody [25 min] || Splits Flexibility Ballet Stretches [11 mins]

Saturday. 21 Minute All in One Tone Workout || Total Body Stretch (At Home Exercise Routine to Improve Flexibility) [12 mins]

Sunday. Sexy Dance Workout [13 min] || Everyday Stretch Routine for Dancers [10 min]

__

* since flexibility is so important (and I'm so very, very inflexible), I decided to add a flexibility routine to every workout this week! Still, the sessions aren't much longer than 30 minutes (except on Wednesday), so it can be snuck into busy schedules more easily. As always, the idea here was to find a variety of fun ways to stay active and move with joy <3

In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less, can also be used as add-ons). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility. // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 15 min Gentle Pilates Workout For Beginners

[rorygilmorecore]

Health and Wellness 🪻🫐| 01/06/2024

Started my fitness journey today with an at home workout.

For my main work out, I did a short Pilates video.

30 MIN FULL BODY WORKOUT || At-Home Pilates (No Equipment) - YouTube

For my warmup and cool down I did some at home yoga.

10 MIN STANDING YOGA STRETCH | Yoga Without Mat | Yoga with Uliana (youtube.com)

10 Minute Yoga For Beginners ( EASY Morning Stretches ) (youtube.com)

For breakfast I had a yogurt with dark chocolate chips in it and a hot cup of chai tea. For a snack I had an orange and diet cranberry juice and a few left-over Christmas cookies. For lunch I am having lentil soup with a rice cake with peanut butter and bananas. And for dinner I am having pasta with a salad. 😊

I also cleaned my house. I will finish a scholarship application today, read a few chapters from my book, and work on my upcoming conference presentation.

[disciplinedselfrya]

2nd of August: Pilates

Today's session was a full-body Pilates one and it made me feel like a pink-pilates-princess type of girl - I think I am entering a new era of me!!! 🎀

I started with a 5-minute warm-up, followed by the actual workout (30 minutes), which was pretty intense - even more than expected. I finished with a 5-minute cool-down and then got straight into the shower (I was all sweaty at the end of it)😅 . Compared to the past ones, this session was quite short, but it gave me a boost of energy and was exactly what I needed at the end of the week!

I hope you have fun with your workout, loves! Keep going! 🏃‍♀️

The warm-up: 5 MIN WARM UP FOR AT HOME WORKOUTS (youtube.com)

The workout: 30 Min Full Body Pilates HIIT Workout - All Standing - Burn 300 Calories (No Repeats) (youtube.com)

The cool-down: 5 Min Cool Down Stretches for Recovery & Flexibility (Do After Workout) (youtube.com)

[gazelle-777]

Summer Beach Trip - pt 1

The morning light peeks through the crack in the blinds, coaxing your eyes to open. You smile. It's a small, nervous thing, basing its continued existence on the scale and morning bodycheck. You reach over and slide your phone off its charger, feeling the skin stretch over your ribcage. So far so good. Opening the blinds to let the morning sunlight filter through, you set up for the bodycheck pose. Consistent posing and angles is important, and you don't want to mess it up. A tap of a button and it's over; you quickly sit up to pore over this latest photo. It's ... perfect.

You did it. You reached your goal. Your legs are small, your stomach perfectly flat. You can just barely see a hint of hipbone showing through. That'll be more prominent come the end of summer, especially if I stay consistent. The thought comforts you, and for a moment you can feel yourself relaxing, easing into a sensation of completion. And what is going on here? Its 10 past 7 and you're lounging in bed doing ... what, exactly? Get up. You have work to do. You leave in a few hours; just enough time to get in one last sweat sesh before being car bound for hours. As much as you hate to admit it, you're right. Sitting doesn't burn calories. You hurriedly change into workout clothes, choosing your favorite set.

Cute, but it's a little chilly in the gym. Best to put an extra layer over it. 30 minutes of running. 30 minutes of full body pilates. 15 minutes of abs then 10 minutes of stretching. You go through the routine, straining a bit at the end to finish. Good. That means you're still progressing. It's still effective.

You get back home to be greeted with chaos. Suitcases scattered on the floor. Your dad scuttling back and forth trying to load the car as quickly as possible. You duck and weave around the madness and dart upstairs to shower and change.

"Are you wearing that for the trip?" Your sister eyes you up and down, her lip curling in ... disgust? Jealousy? You can't tell so you answer carefully. "Yea, I wanted to be comfortable. It's a long drive and a whole lot of sitting." She rolls her eyes. "Yea, we get it. All you do is workout and refuse to eat. You don't have to rub it in every 5 seconds." So it was jealousy. You shrug and head off to the car while everyone else loads up the bags.

"Hey girls", your mom calls. "We have some time before we head out. You guys should eat something first." You browse the fridge and look for something fresh. You avoid drinking a lot of water on car trips to limit bathroom visits, but need to stay hydrated so fruit would be best. After poking through the fridge, you make your selection. You settle down to eat, the eyes of both sister and mom tracking your bowl. "It's going to be a long drive and we aren't planning on stopping to eat." You smile and nod, "yes, that's ok."

After polishing off the last bit of watermelon, you toss the can in the recycling bin and rinse your bowl before putting it away. You wash your hands and hop in the car, ready to have the best vacation ever.

[liveforeverfitnesspodcast]

Staying Fit Without Going to the Gym

Hey Fit Fam,

Welcome to this week’s edition of the LiveForeverFitness Newsletter! Today, we’re diving into a hot topic: how to stay fit without ever setting foot in a gym. Whether you’re juggling a busy schedule, tight on cash, or just prefer to work out at home, I’ve got some simple and effective ways to keep you active and in shape, no matter where you are.

1. Bodyweight Workouts Are Your Best Friend

You don’t need fancy equipment to get results. Push-ups, squats, lunges, and planks are all you need to strengthen and tone your body. Try this simple circuit:

10 push-ups

15 squats

20 lunges

30-second plank Repeat 3-4 times for a full-body workout!

2. Get Creative with Everyday Items

No dumbbells? No problem! Use what you have around the house:

Canned goods as weights for bicep curls or shoulder presses.

A chair for tricep dips.

A backpack filled with books for added resistance during squats and lunges.

3. Take Your Fitness Outdoors

Nature is the ultimate gym. Go for a run, hike, or bike ride, and incorporate activities like jumping rope or playing basketball. Parks are great places to add incline push-ups or step-ups using benches.

4. Incorporate Flexibility and Mobility

Stretching and mobility work are key to long-term fitness. Try incorporating yoga or Pilates into your routine for improved flexibility, strength, and stress relief. If you’re new to yoga, there are plenty of free online resources to get started. Plus, in our next newsletter, I’ll dive deeper into how we can encourage more men to join in on the benefits of yoga.

5. Consistency is Key

Without the structure of a gym, it can be tough to stay motivated. Set small, daily goals like a 30-minute workout or hitting a step count. Find something you enjoy—whether it’s dancing or an online fitness challenge—to keep it fun and engaging!

Stay Connected That’s all for today’s newsletter! Remember, you don’t need a gym to stay fit—you just need the determination and a bit of creativity. If you found this helpful, share it with a friend, and don’t forget to follow us on social media for more tips and inspiration.

Until next time, stay active, stay consistent, and Live Forever Fit!

—Twon LiveForeverFitness

P.S. If you have any questions or suggestions for future topics, feel free to reply to this email. I’d love to hear from you!

[susantaylor01]

How to Lose Fat : A Comprehensive Guide

Losing fat and achieving a leaner, healthier body is a common goal for many. This article outlines effective exercise strategies and diet to help you shed unwanted fat, improve your fitness, and enhance your overall well-being.

1. Cardiovascular Exercise: The Fat-Burning Foundation

Cardiovascular exercise, also known as aerobic exercise, is fundamental for burning calories and reducing body fat. It increases your heart rate, improves cardiovascular health, and accelerates fat loss by creating a calorie deficit. Here are some of the most effective cardio exercises:

Running or Jogging: These are accessible and effective ways to burn calories. Running at a moderate pace can burn around 300-400 calories in 30 minutes. To avoid injury, start with jogging and gradually increase your pace.

Cycling: Whether on a stationary bike or outdoors, cycling is a low-impact exercise that can burn 400-600 calories per hour, depending on intensity. It’s also great for toning the legs and core.

Swimming: Swimming is a full-body workout that is easy on the joints while burning a significant amount of calories. A vigorous swim can burn approximately 400-700 calories per hour.

HIIT (High-Intensity Interval Training): HIIT involves short bursts of intense exercise followed by brief rest periods. This method is highly effective for fat loss as it keeps your metabolism elevated even after the workout is done. A 20-minute HIIT session can burn as many calories as a longer, steady-state cardio session.

2. Strength Training: Building Muscle to Burn More Fat

Strength training is crucial for fat loss because it helps build muscle mass. Muscle tissue burns more calories at rest than fat tissue, meaning the more muscle you have, the higher your resting metabolic rate. Here’s how to incorporate strength training into your routine:

Weightlifting: Focus on compound exercises that work multiple muscle groups, such as squats, deadlifts, bench presses, and rows. These exercises not only build muscle but also burn a significant amount of calories during the workout.

Bodyweight Exercises: If you don’t have access to weights, bodyweight exercises like push-ups, pull-ups, squats, lunges, and planks are effective for building strength and muscle.

Resistance Bands: Resistance bands are versatile tools that can be used for various strength-training exercises. They’re especially useful for home workouts and for targeting specific muscle groups.

3. Flexibility and Core Training: Supporting Fat Loss and Preventing Injury

Flexibility and core training are often overlooked in fat loss programs, but they play a vital role in overall fitness. A strong core supports all your movements, improves posture, and reduces the risk of injury, which can keep you consistent with your workouts.

Yoga: Yoga is excellent for improving flexibility, strength, and mental well-being. It can also be a low-impact way to burn calories and build muscle tone.

Pilates: Pilates focuses on core strength, flexibility, and overall muscle tone. It’s a great complement to cardio and strength training exercises.

Stretching: Incorporate stretching exercises into your routine to maintain flexibility and improve muscle recovery. Stretching after workouts can help prevent soreness and improve your range of motion.

4. Maintaining an Active Lifestyle

In addition to structured exercise, maintaining an active lifestyle can significantly contribute to fat loss. Simple changes like walking more, taking the stairs, or engaging in active hobbies can increase your daily calorie expenditure.

Walking: Aim for at least 10,000 steps a day. Walking is an easy and effective way to burn extra calories, especially when done consistently.

Active Hobbies: Engage in activities like dancing, gardening, or playing sports. These not only burn calories but also make exercise enjoyable and sustainable.

5. The Importance of Nutrition and Recovery

Exercise alone is not enough to lose fat; it must be paired with a balanced diet. Focus on eating nutrient-dense foods, including lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables. Proper hydration and adequate sleep (7-9 hours per night) are also critical for recovery and fat loss.

Eat Varied, Colorful, Nutritionally Dense Foods A balanced diet should consist of a variety of fruits and vegetables, whole grains, and lean proteins. Aim for meals that include 50% fruits and vegetables, 25% whole grains, and 25% protein. This not only provides essential nutrients but also helps you feel full longer.

Keep a Food and Weight Diary Self-monitoring is crucial for weight loss. Keeping track of what you eat can help identify patterns in your eating habits and make it easier to stick to your goals. Use a mobile app or a paper diary to log your food iintake and weight regularly. 

 Measure Servings and Control Portions Portion control is vital for managing calorie intake. Use measuring cups or visual comparisons (like using a tennis ball for half a cup) to avoid overeating even healthyfoods.

Eat Mindfully Mindful eating involves paying attention to what you eat and savoring each bite. This practice can help you recognize hunger cues better and prevent overeating by allowing your body time to signal fullness.

6. Consistency and Progression: Keys to Long-Term Success

Consistency is the most important factor in any fat loss program. Stick to your exercise routine and gradually increase the intensity, duration, or weight as your fitness improves. This approach, known as progressive overload, ensures continuous improvement and sustained fat loss.

Potent morning tea destroys 57lbs

Conclusion

Losing fat  requires a well-rounded approach that includes cardiovascular workouts, strength training, flexibility exercises, and an active lifestyle. When combined with proper nutrition and recovery, these strategies will help you achieve your fat loss goals, improve your fitness, and boost your overall health. Remember, the key to success is consistency, so stay committed .

[bisluthq]

Oh that reminds me! I just sent the long message about the anon with the roommate maybe being in ED zones.

There was an anon who asked recently about what to do when you get the munchies with your period.

Literally eat more at meal time. I’ve been learning a lot about this stuff (from actual drs lmao, like not IG influencers) and I can’t remember all of it, but basically your cycle can be broken up into 4 weeks/ phases and each phase requires different things.

Your body uses a lot of energy to have a period, and it needs a certain amount of energy to make one and recover from one. The shedding of the lining of the uterus and the back pain is literally to prepare you for childbirth and just the same cramps but typically to a lesser degree than actual childbirth. So it’s good to stick to light exercise during and just after your period and eat extra at meal time because your body needs it. That’s why we snack during it, because we NEED more to push the blood out easier.

Once your period is over, it’s recommended to eat high iron foods and extra water / less caffeine or anything that acts as a diuretic, because you need to top up the fluids you lost and restore the blood levels. It’s not like you’re gonna become dehydrated and bleed out just cause you had your period (unless there’s something seriously wrong) but doing that stuff makes it easier for your next period. The next 2 weeks is when you have the most energy to burn, so if you have a workout routine, that’s the part of your cycle when you can run heaps, light big weights, do endurance and CrossFit type shit (if that’s something you’re capable of!) but then you want to slow down just before your period to lighter weights, less CrossFit type stuff, not as much endurance, and keep it less strenuous. Pausing/ doing lighter versions of whatever you do before your period starts until a couple days after it’s finished gives your body more energy to push out the blood because your body doesn’t think you NEED to hold on to it to fight the bear or whatever primitive thing we’d do that CrossFit mimics lol.

An easy way to see if this applies to you is if you’re mostly having brown blood, it means it’s old blood and there are a few possible reasons for it, but one is that your body is like ‘I’m not gonna get rid of this fresh uterus lining because I might need to send it to the muscles’. If you slow down the pace of whatever your workout routine is, and eat more at meals if you’re hungry and wanting to snack or getting period munchies, it will likely help you have a much easier period.

A lot of the workout routines have been designed with male bodies in mind and they have a 24 hour hormone cycle, not a 28 day one.

So I’ve changed my workout from doing like weight lifting day, cardio day, Pilates day stuff each week to:

Period week + a few days before and after: walking and Pilates, if I’m feeling it I’ll do a light jog, but I do less steps these days too, unless I’m only walking.

The rest of the time: weight lifting a few days a week, push myself with cardio (within the healthy limits) to either run faster or further, and less time doing Pilates stuff, but I just feel really good doing a few stretches. So I’ll do like 15 minutes during this time and then on my period (when I feel like it lol) I’ll do a full class, or a 30 min session at home.

It has made a huge difference to my periods and my fitness is still improving even though I do light stuff for 10 days. Like I’m seeing better results in terms of lung capacity, how far and fast I can run, muscle growth and how much I can lift, and my recovery time is better.

Obviously, everyone is different and needs different things and will feel better with different things, but if you’re having bad periods with old blood, bad PMS, bad back pain, etc and wondering why you’re tired and hungry (and have seen a dr to rule out things like PCOS and endometriosis) I really encourage you to try a version of the above for 3 months and see how you go. I’ve been doing this for 6 months (it takes 3 months typically for a woman’s hormones to reset) and my periods are a lot easier. It’s super interesting to learn about too because just knowing why you’re hungrier (especially with dumb ass diet culture we were exposed to 😫)… like it just makes sense. Well it did and does for me. lol

Sorry for another essay Nat, I tried to edit but I also feel the need to tell everyone about this stuff because I had so many tests and drs appointments and legit just changing my workout schedule and allowing myself to eat more when I was hungry was all I needed to do 😭

this seems like amazing advice!

[chukpzo]

How I Slimmed Down at Home: My Top Tips and Effective Exercises for Lasting Results.

With busy schedules and the convenience of processed foods, weight gain can sneak up on us. However, slimming your body doesn’t require expensive gym memberships or elaborate diets. You can achieve your weight loss goals from the comfort of your home with the right approach. In this article, we’ll explore effective tips and exercises to help you slim down at home.

Understanding Weight Loss

Before diving into the specifics, it’s essential to understand the basics of weight loss. At its core, weight loss is about creating a calorie deficit, which means consuming fewer calories than your body burns. You can achieve this by maintaining a balanced diet and engaging in regular exercise.

The Role of Metabolism: Your metabolism plays a significant role in how your body burns calories. While genetics do play a part, you can boost your metabolism through diet and exercise.

Common Myths and Misconceptions: There are many myths about weight loss, such as the idea that you need to starve yourself or do extreme workouts. These approaches are not only unsustainable but also unhealthy. The key is to adopt a balanced and consistent routine.

Diet Tips for Slimming Down at Home

Balanced Diet: The foundation of any successful weight loss plan is a healthy diet. Focus on whole, nutrient-dense foods that fuel your body and keep you feeling full.

Meal Planning and Preparation: Planning your meals ahead of time can help you make healthier choices and avoid the temptation of fast food. Prepare meals that include a variety of vegetables, lean proteins, and healthy fats.

Incorporate More Vegetables and Fruits: Vegetables and fruits are low in calories but high in nutrients and fiber, making them ideal for weight loss. Keep your workouts varied by trying different exercises and routines.

Choosing Lean Proteins: Protein is crucial for building and maintaining muscle, which in turn helps burn fat. Include sources like chicken, fish, tofu, and legumes in your diet.

Reducing Processed Foods and Sugars: Processed foods and sugary drinks are high in empty calories and can sabotage your weight loss efforts. Opt for whole foods and water instead.

Hydration: Drinking plenty of water is essential for weight loss. Drinking enough water can help manage hunger and boost your metabolism. Aim for 8–10 glasses daily.

Healthy Snacking Options: Instead of reaching for chips or cookies, choose healthy snacks like nuts, yogurt, or fresh fruit. These options will keep you satisfied without the extra calories.

Effective Home Exercises for Weight Loss

Types of Exercises: Incorporating a variety of exercises into your routine will help you burn calories and tone your body. Focus on cardiovascular exercises, strength training, and flexibility exercises.

Cardiovascular Exercises: These exercises get your heart rate up and burn a lot of calories. Examples include jumping jacks, running in place, and high knees. Aim for at least 30 minutes of cardio 3–5 times a week.

Strength Training Exercises: Building muscle is essential for a healthy metabolism. You can do bodyweight exercises like squats, push-ups, and lunges, or use resistance bands and dumbbells. Incorporate strength training into your routine 2–3 times per week.

Flexibility and Balance Exercises: Yoga and Pilates are great for improving flexibility and balance, which are important for overall fitness and injury prevention. These exercises also help reduce stress, which can aid in weight loss.

Sample Home Workout Routine

Warm-up: 5–10 minutes of light cardio, like marching in place or gentle jogging.

Main Workout

Cardio: 20 minutes of high-intensity interval training (HIIT) — alternate 1 minute of high-intensity exercise with 1 minute of rest.

Strength Training Exercises: Building muscle is essential for a healthy metabolism. You can do bodyweight exercises like squats, push-ups, and lunges, or use resistance bands and dumbbells. Incorporate strength training into your routine 2–3 times per week.

Flexibility and Balance Exercises: Yoga and Pilates are great for improving flexibility and balance, which are important for overall fitness and injury prevention. These exercises also help reduce stress, which can aid in weight loss.

Sample Home Workout Routine

Warm-up: 5–10 minutes of light cardio, like marching in place or gentle jogging.

Main Workout

Cardio: 20 minutes of high-intensity interval training (HIIT) — alternate 1 minute of high-intensity exercise with 1 minute of rest.

Strength Training: 20 minutes of bodyweight exercises — 3 sets of 15 squats, lunges, push-ups, and planks.

Cool down and Stretch 5–10 minutes of stretching, focusing on all major muscle groups.

Creating a Sustainable Fitness Routine

Consistency is key to any successful weight loss plan. Here are some tips to help you create a sustainable fitness routine:

Setting Realistic Goals: Set achievable and specific goals for your weight loss journey. Instead of losing 10kg in a month, aim for 1–2kg per week.

Staying Motivated: Keep your motivation high by tracking your progress. Use a journal or app to record your workouts and weight changes. Celebrate small victories along the way.

Incorporating Variety: To avoid boredom and keep your body challenged, mix up your workouts. Try different exercises and routines to keep things interesting.

Finding Support: Having a workout buddy or joining an online community can provide accountability and encouragement. Stay motivated by sharing your goals and progress with others.

Lifestyle Changes to Support Weight Loss

Getting Enough Sleep: Sleep is crucial for weight loss. Ensure you get 7–9 hours of quality sleep each night, as lack of sleep can disrupt metabolism and increase cravings for unhealthy foods.

Managing Stress: Chronic stress can lead to weight gain. Incorporate stress-relieving activities into your routine, such as meditation, deep breathing exercises, or hobbies you enjoy.

Reducing Sedentary Behaviour: If you have a desk job, make a conscious effort to move more throughout the day Take frequent breaks to stand, stretch, or walk around. Consider using a standing desk if possible.

Utilizing Technology and Resources

Fitness Apps and Online Resources: Many apps and websites offer workout plans, meal ideas, and progress-tracking tools. Some popular ones include MyFitnessPal, Fitbit, and YouTube fitness channels.

Wearable Technology: Fitness trackers and smartwatches can help you monitor your activity levels, heart rate, and sleep patterns.

Online Workout Classes: Many fitness instructors offer online classes that you can join from home. These classes provide structure and motivation, making it easier to stick to your workout plan.

Common Challenges and How to Overcome Them

Dealing with Plateaus: It’s common to hit a weight loss plateau after a few weeks. To overcome this, mix up your workouts and adjust your diet. Sometimes, increasing your calorie intake slightly can help jumpstart your metabolism.

Managing Time Effectively: If you struggle to find time for workouts, try breaking them into shorter sessions throughout the day. Even 10-minute bursts of activity can be effective.

Handling Cravings: Cravings can derail your diet, but there are strategies to manage them. Keep healthy snacks on hand, stay hydrated, and practice mindful eating. Sometimes, a craving is a sign of an emotional need rather than physical hunger.

Conclusion

Slimming your body at home is entirely achievable with the right mindset and tools. By adopting a balanced diet, incorporating effective exercises, and making sustainable lifestyle changes, you can reach your weight loss goals. Remember to stay consistent, set realistic goals, and seek support when needed.

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[tennesseemensclinic]

Tennessee Men's Clinic Shares Tips to Stay Fit During Humid Summers

Beat the Heat: Tennessee Men's Clinic's Expert Tips for Staying Fit in Humid Summers

Tennessee's summer heat and humidity can make it tough to stick to your fitness routine. The combination of high temperatures and sticky air can sap your energy and motivation. However, with a few adjustments and some expert advice, you can stay active, hydrated, and healthy even during the hottest months. Tennessee Men's Clinic provides some practical tips to help you maintain your fitness routine during Tennessee's humid summers.

Adjust Your Workout Schedule

One of the simplest ways to beat the heat is to adjust the timing of your workouts. Early mornings and late evenings tend to be cooler and less humid, making them the best times to exercise. If you're not a morning person, try to gradually shift your routine earlier by 15 minutes each day until you find a comfortable time that works for you.

Stay Hydrated

Hydration is key to maintaining your health and performance during summer workouts. Drink plenty of water throughout the day, not just during your exercise sessions. Aim to drink at least 8-10 glasses of water daily, and increase your intake if you're sweating heavily. Consider sports drinks with electrolytes if you're engaged in prolonged or intense activities, as they can help replenish essential minerals lost through sweat.

Wear the Right Gear

Choosing the right workout gear can significantly affect your comfort. Opt for lightweight, moisture-wicking fabrics that help keep sweat off your skin. Light-colored clothing can also reflect some of the sun's rays, keeping you cooler. Don't forget to wear a hat and sunglasses to protect your face and eyes from the sun.

Take It Indoors

When the heat becomes unbearable, don't hesitate to take your workouts indoors. Gyms, home workouts, and indoor pools offer great alternatives to outdoor exercise. Many fitness apps provide guided workouts that you can do at home with minimal equipment. Consider activities like yoga, pilates, or strength training, which can all be done indoors.

Use Sunscreen

Protecting your skin from the sun is crucial, especially during outdoor activities. Use a broad-spectrum sunscreen with at least SPF 30, and apply it generously to all exposed skin. Reapply every two hours or more often if you're sweating heavily or swimming. This helps prevent sunburn and reduces the risk of skin damage and skin cancer.

Listen to Your Body

Pay attention to how your body responds to the heat. Symptoms like dizziness, nausea, headache, and excessive sweating can be signs of heat exhaustion. If you experience any of these, stop exercising immediately, find a cool place, and hydrate. It's essential to know your limits and not push yourself too hard in extreme conditions.

Incorporate Water-Based Activities

Take advantage of water-based activities to stay cool while staying active. Swimming, water aerobics, and paddleboarding are excellent ways to get a full-body workout without overheating. These activities also provide a refreshing break from the heat and can be a fun way to mix up your fitness routine.

Plan Your Routes Wisely

If you prefer outdoor workouts like running or cycling, plan your routes to include shaded areas. Parks with plenty of trees or trails near water bodies can offer some relief from the sun. Avoid busy roads where the heat from cars can add to the discomfort.

Stay Motivated with a Buddy

Having a workout buddy can help keep you motivated and accountable. Find a friend or join a local fitness group to make exercising more enjoyable. They can also offer encouragement and support on days when the heat makes you want to skip your workout.

Maintaining your fitness routine during Tennessee's humid summers is all about being smart and making adjustments to cope with the heat. Tennessee Men's Clinic notes that by staying hydrated, choosing the right gear, and listening to your body, you can continue to stay active and healthy throughout the season.

[vsmodelmindset]

daily check-in: day 4

workouts:

warm up: 5 min warm up for at home workouts (full body)

workout: 10 min everyday full body pilates workout beginner friendly

posture & flexibility exercises:

exercises/stretches: 5 min stretch | get flexible legs in 2 weeks

step count: so bad i don’t want to talk about it 💀

fasting:

stuck to my fasting window (12 pm - 8 pm): yep

notes: first meal at 12:25pm and last at 6:30

water intake: 2.5 litres

what i ate:

lunch: chickpeas and cauliflower wrap/sandwich inspired by tiktok

snack: green tea and atkins fudge caramel protein bar

dinner: bread, truffle goats cheese, hummus, cucumber and almonds 

notes/photo description or recipe:

weight: 58.8 kg

zone minutes: 5 minutes

supplements:

supplements taken today: iron and b12

mood/energy levels:

how i'm feeling today: low mood and low energy (kinda like shit)

stress levels:

medium

sleep quality:

hours of sleep: 7 hours and 40 mins

quality: fair

daily goals:

goals set: focusing on high protein meals, 10 everyday pilates video, stretches and maybe a flexibility exercise video

achievements: achieved all my goals!

[fitnessmantram]

Lose Weight with Yoga Pilates #loseweight #reducebellyfat #bellyfatloss ...

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[museenkuss]

loving and moving my body this week (06.11.-12.11.)*

Monday. 20 MIN EVENING PILATES TO RELAX AND FEEL CALM - EASY AT HOME WORKOUT

Tuesday. Beginners Belly Dance Tutorial | Beautiful Hips & Arms!

Wednesday. Everyday Pilates Mobility and Stretch | Posture, Hips and Hamstrings

Thursday. Victoria's Secret Train Like An Angel Live: Martha Hunt + Ballet Beautiful

Friday. 20 MIN FULL BODY PILATES WORKOUT FOR BEGINNERS - AT HOME PILATES or Waistline Shimmy | Belly Dance Workout

Saturday. 30 MIN FULL BODY PILATES WORKOUT FOR EVERYBODY - AT HOME PILATES

Sunday. "Chocoholics" Valentine's Day Waist Winding Workout

__

* the idea here was to find fun little ways to stay active according to my schedule this week. This is completely 'no suffering, joy only'. :)

In case the suggestion doesn't feel right for that day, here are some alternatives (12 minutes or less, can also be used as add-ons). No shame in taking it slow! Let's move according to our needs! :) nightime flexibility stretches // bedtime yoga stretch to release stress & tension // 8 min beginner's ballet flexibility. // 10 min | Beginner Belly Dance Workout | Slow & Smooth Tutorial // 15 min Gentle Pilates Workout For Beginners