Train Your Entire Core To Get Ripped Abs

Train your entire core by strategically taking advantage of all the ideal core-strengthening exercises so that you can have those amazing abs in no time.

Train your core the right way

If you are a beginner, it is better to understand the dynamics behind the core muscles. Hate to burst your bubble, but it is more than just the abs, which is often misunderstood as one and the same.

The core is a network of muscles that surrounds the lower torso of the body and becomes the center of strength for the entire physique. The main muscle network is located just below the diaphragm down to the hamstrings.

In short, it is the intricate web that makes up the muscle group of the core that differentiates it from the abs.

Stability is key

When you aim to get those six pack abs, you need to be aware that targeting the right muscle groups are important. How to tell if your workout is for strength conditioning or for developing strategy.

If you start to notice that your spine is moving when working out, then your body is strengthening, but when you see the spine not doing anything and is just holding on in the same position, then it is the indication of ideal core stability.

Start to crawl

It creates a cross sectional pattern that starts as the foundation for almost every athletic activity. Ideally, it works the entire torso region with doing the crawl exercises to train your core.

It engages all of the muscle networks that can give you a total body workout. It follows the same principle as the plank and helps you optimize your capacity to start burning fat and engaging more muscle for recovery and growth.

Use a Bosu

A Bosu is a balance trainer device that looks like a half portion of a circle (more like half of a large medicine ball.) It establishes instability which is good for engaging muscles in the body when using it because the key is to make sure that you establish balance when using it.

Balancing side plank

Place the Bosu dome side-up and place a hand at the center of the device with arms straight. Pivot to one side as you extend both legs away from the Bosu and stack the knees, ankles and hips to maintain balance on the hands and the outside of the bottom foot then lift the hips in line with the head and the heels. Hold the position for 10 seconds the repeat several times.

Slow Mo leg lower

With the Bosu dome side up and placed a foot or two in front of a firm object like a bench or couch. With the small of the back, lie on the top center and reach up overhead with both hands to take hold of the sturdy object of the device.

Bring the legs straight up over the hips and engage them together then slowly lower both legs to the floor and reaching out as far as you can. Raise both legs back to the starting position.

Additional moves

Other than the Bosu workouts, here are some follow-up moves that you can integrate to your core workouts.

Kneeling front press

Fix one end of a resistance band to a rack on your side and kneel on the floor. Extend the hips up to form a straight line from shoulder to knee. Engaging the glutes and core, press the band forward and maintain a straight path for both hands in front of the chest. Pause for a moment then return to the original stance. Perform for 10 reps then switch to the other side.

Kneeling front raise

Assume the simllar starting position as the one above. Bring the band upward over the head and lower it in an arch to your legs. Engaging the core, make sure to resist twisting towards the band. Do ten reps then switch to the other side.

Kneeling hip extension

Start with the same kneeling position. Press the band out in front and lock your elbows in place. Slowly sit the ips until the glutes touch the heels of your feet then extend the hips back up. Make sure the band is always at the center and arms are always parallel to the floor.

Press on Swiss Ball

Lay your back on a Swiss Ball and begin to step forward until the head and shoulders touch the ball. Bridge the hips until the torso is parallel to the floor, Grab the band on your side and pull it towards the center of your boy, then do 10 presses.

Prepare your workouts at the gym with your trusty Championship Round Transition Pack from Fitmark Bags that helps you carry all your gym essentials, along with your other important gear and gadgets.

You’d feel confident having your things properly secured and always keep you ready to go. Its trademark durable webbing material makes it your durable carry-all companion and is lined with an antimicrobial lining to let you stay worry –free after changing your soaked gym clothes.

The post Train Your Entire Core To Get Ripped Abs appeared first on .

Train your entire core by strategically taking advantage of all the ideal core-strengthening exercises so that you can have those amazing abs in no time.

Train your core the right way

If you are a beginner, it is better to understand the dynamics behind the core muscles. Hate to burst your bubble, but it is more than just the abs, which is often misunderstood as one and the same.

The core is a network of muscles that surrounds the lower torso of the body and becomes the center of strength for the entire physique. The main muscle network is located just below the diaphragm down to the hamstrings.

In short, it is the intricate web that makes up the muscle group of the core that differentiates it from the abs.

Stability is key

When you aim to get those six pack abs, you need to be aware that targeting the right muscle groups are important. How to tell if your workout is for strength conditioning or for developing strategy.

If you start to notice that your spine is moving when working out, then your body is strengthening, but when you see the spine not doing anything and is just holding on in the same position, then it is the indication of ideal core stability.

Start to crawl

It creates a cross sectional pattern that starts as the foundation for almost every athletic activity. Ideally, it works the entire torso region with doing the crawl exercises to train your core.

It engages all of the muscle networks that can give you a total body workout. It follows the same principle as the plank and helps you optimize your capacity to start burning fat and engaging more muscle for recovery and growth.

Use a Bosu

A Bosu is a balance trainer device that looks like a half portion of a circle (more like half of a large medicine ball.) It establishes instability which is good for engaging muscles in the body when using it because the key is to make sure that you establish balance when using it.

Balancing side plank

Place the Bosu dome side-up and place a hand at the center of the device with arms straight. Pivot to one side as you extend both legs away from the Bosu and stack the knees, ankles and hips to maintain balance on the hands and the outside of the bottom foot then lift the hips in line with the head and the heels. Hold the position for 10 seconds the repeat several times.

Slow Mo leg lower

With the Bosu dome side up and placed a foot or two in front of a firm object like a bench or couch. With the small of the back, lie on the top center and reach up overhead with both hands to take hold of the sturdy object of the device.

Bring the legs straight up over the hips and engage them together then slowly lower both legs to the floor and reaching out as far as you can. Raise both legs back to the starting position.

Additional moves

Other than the Bosu workouts, here are some follow-up moves that you can integrate to your core workouts.

Kneeling front press

Fix one end of a resistance band to a rack on your side and kneel on the floor. Extend the hips up to form a straight line from shoulder to knee. Engaging the glutes and core, press the band forward and maintain a straight path for both hands in front of the chest. Pause for a moment then return to the original stance. Perform for 10 reps then switch to the other side.

Kneeling front raise

Assume the simllar starting position as the one above. Bring the band upward over the head and lower it in an arch to your legs. Engaging the core, make sure to resist twisting towards the band. Do ten reps then switch to the other side.

Kneeling hip extension

Start with the same kneeling position. Press the band out in front and lock your elbows in place. Slowly sit the ips until the glutes touch the heels of your feet then extend the hips back up. Make sure the band is always at the center and arms are always parallel to the floor.

Press on Swiss Ball

Lay your back on a Swiss Ball and begin to step forward until the head and shoulders touch the ball. Bridge the hips until the torso is parallel to the floor, Grab the band on your side and pull it towards the center of your boy, then do 10 presses.

Prepare your workouts at the gym with your trusty Championship Round Transition Pack from Fitmark Bags that helps you carry all your gym essentials, along with your other important gear and gadgets.

You’d feel confident having your things properly secured and always keep you ready to go. Its trademark durable webbing material makes it your durable carry-all companion and is lined with an antimicrobial lining to let you stay worry –free after changing your soaked gym clothes.

The post Train Your Entire Core To Get Ripped Abs appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/train-your-entire-core/

Boxing Workout To Keep Fit

Boxing workout moves are getting more popular each day, as it has taken on a lot of influence from many professional boxing fighters that inspire people to work out more.

Boxing workout routines for fitness

Truth be told, boxing routines and workout programs are one of today’s fast- growing fitness fads that have taken the fitness world by storm.

Other than just a fad, boxing routines in fact are very effective ways of burning fat and toning muscles. It can burn up to 600 calories in 1 hour and also works the arms, core, legs and shoulders.

Another benefit you get out of it is that it also trains the mind and body at the same time.

Boxing routines for everyone

Warming up for routine with a few minutes of jump rope to help start off the heart pumping. Take a few minutes to jump the ropes and start building up a sweat.

Burpees

Burpees are good movements to help build up you strength and endurance for the boxing routine session ahead.

Assume a squat position and reach down to the floor right in front of you. Then kick both feet behind you and drop into a pushup position, as you lower your body to the floor.

Quickly snap both feet towards your arms to return to your squat position and jump into the air with your arms extended.

Sit-ups

This is more for building up endurance and strength rather than toning for six packs. Start by laying down on the floor with both legs apart and stretch both arms in front of you. Engage the ab muscles to pull you off the floor and move both hands to touch the toes of both feet, make sure that the chest is moved forward.

Lower down then repeat the steps.

Shadow boxing

This incorporates several jab, punch, cross, weave and bob combinations. This will make your workouts a bit more interesting and fun as you will need to make sure that you maintain balance as you do the exercises.

Speed is also a key factor that helps you stretch your muscles as you jab and do your speed footwork during the shadowboxing exercise. It is a good cardiovascular workout that makes you use your own bodyweight to punch and move around, as well as your muscles also exerting effort and put strength into it as you maintain your balance.

Another good thing about shadowboxing is that you do not need to have any type of boxing training equipment like a punching bag or a speed ball, and also allows you to move free style to help you target the muscle groups that you would like to work on.

Among the key points you need to understand when shadowboxing is know that you not underestimate the effects of shadowboxing on your health and allow it to work for you and not just something that lets you show off to others at the gym.

Apply as many combinations as you like and feel free to incorporate your own combinations. This is a guaranteed way that you do a full-body workout.

Push ups

Start from a plank position except the hands are supporting the weight instead of the forearm. Lower your upper body using engaging only the arms and shoulders and at the same time keeping a straight body. Then push back up. Repeat the steps.

Squats

To help strengthen the glutes and legs, squats also help immensely in working the core and lower back.

Stand with your legs apart, then pull your shoulders back to engage the abs. Push the butt and hips like you are sitting in a chair and focus your weight on your heels. Bend down until both thighs are parallel to the floor and move back up to the starting position. Repeat the steps.

Start doing your boxing workouts with your very own Championship Round Transition Pack from Fitmark Bags that helps you carry all your gym essentials, along with your other important gear and gadgets.

You’d feel confident having your things properly secured and always keep you ready and rearing to go. Its trademark durable webbing material makes it your durable carry-all companion and is lined with an antimicrobial lining to let you stay worry –free after changing your soaked gym clothes.

The post Boxing Workout To Keep Fit appeared first on .

Boxing workout moves are getting more popular each day, as it has taken on a lot of influence from many professional boxing fighters that inspire people to work out more.

Boxing workout routines for fitness

Truth be told, boxing routines and workout programs are one of today’s fast- growing fitness fads that have taken the fitness world by storm.

Other than just a fad, boxing routines in fact are very effective ways of burning fat and toning muscles. It can burn up to 600 calories in 1 hour and also works the arms, core, legs and shoulders.

Another benefit you get out of it is that it also trains the mind and body at the same time.

Boxing routines for everyone

Warming up for routine with a few minutes of jump rope to help start off the heart pumping. Take a few minutes to jump the ropes and start building up a sweat.

Burpees

Burpees are good movements to help build up you strength and endurance for the boxing routine session ahead.

Assume a squat position and reach down to the floor right in front of you. Then kick both feet behind you and drop into a pushup position, as you lower your body to the floor.

Quickly snap both feet towards your arms to return to your squat position and jump into the air with your arms extended.

Sit-ups

This is more for building up endurance and strength rather than toning for six packs. Start by laying down on the floor with both legs apart and stretch both arms in front of you. Engage the ab muscles to pull you off the floor and move both hands to touch the toes of both feet, make sure that the chest is moved forward.

Lower down then repeat the steps.

Shadow boxing

This incorporates several jab, punch, cross, weave and bob combinations. This will make your workouts a bit more interesting and fun as you will need to make sure that you maintain balance as you do the exercises.

Speed is also a key factor that helps you stretch your muscles as you jab and do your speed footwork during the shadowboxing exercise. It is a good cardiovascular workout that makes you use your own bodyweight to punch and move around, as well as your muscles also exerting effort and put strength into it as you maintain your balance.

Another good thing about shadowboxing is that you do not need to have any type of boxing training equipment like a punching bag or a speed ball, and also allows you to move free style to help you target the muscle groups that you would like to work on.

Among the key points you need to understand when shadowboxing is know that you not underestimate the effects of shadowboxing on your health and allow it to work for you and not just something that lets you show off to others at the gym.

Apply as many combinations as you like and feel free to incorporate your own combinations. This is a guaranteed way that you do a full-body workout.

Push ups

Start from a plank position except the hands are supporting the weight instead of the forearm. Lower your upper body using engaging only the arms and shoulders and at the same time keeping a straight body. Then push back up. Repeat the steps.

Squats

To help strengthen the glutes and legs, squats also help immensely in working the core and lower back.

Stand with your legs apart, then pull your shoulders back to engage the abs. Push the butt and hips like you are sitting in a chair and focus your weight on your heels. Bend down until both thighs are parallel to the floor and move back up to the starting position. Repeat the steps.

Start doing your boxing workouts with your very own Championship Round Transition Pack from Fitmark Bags that helps you carry all your gym essentials, along with your other important gear and gadgets.

You’d feel confident having your things properly secured and always keep you ready and rearing to go. Its trademark durable webbing material makes it your durable carry-all companion and is lined with an antimicrobial lining to let you stay worry –free after changing your soaked gym clothes.

The post Boxing Workout To Keep Fit appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/boxing-workout/

A College Meal Plan Is A Must

College meal plan ideas need not be difficult and should be an important aspect of everyday university or college life to help you stay away from unhealthy food habits and stress eating.

College Meal Plans Can Be Healthy

There are a lot of things that can just go wrong with your diet when it comes to college life. Group studies, burning the midnight oil for research, preparation for assessments, complicated projects and so much more could make you lose focus.

It may take some self-discipline to develop your time management and coping skills to be able to breeze through college, but it is crucial to remain healthy to be able to be at your best- both physically and mentally.

Fending Off For Yourself

College life always subjects you to two common dietary options, you end up paying for a meal at the cafeteria or somewhere else- could even be food from a vending machine- or you could cook for yourself.

The first option often leaves you at the mercy of “what you see is what you get.” You are always left with no other choice but pick from any available food that you see on display at the college cafeteria or from the vending machine.

The other option, which you can turn to your advantage, may be a bit time consuming due to the fact that it would take time to prepare your ingredients, table and all dining stuff that you clean up after.

Either way, you need to make sure that you still have the right kinds of food for your optimum nutrition.

Plan To Meet You Macros

If you cannot avoid having to go to the cafeteria to get some grub because you need to be back for a class in a few minutes, then make sure that you are still aware of what you should be putting in your body.

Whatever meal choices it may be, it is best to always have a balanced meal. If it needs to be a combination of several food items, take note to ask what’s in it. There are a lot of college cafeterias with nutrition labels for their food items, so you may be able to have your good choices for your meals.

Other dining halls also have their meal preparations and details posted online and you may be able to go through it that way you can also prepare your meals throughout the week.

Breakfast Choices

Breakfast fare in college dining halls and cafeterias often prepare the usual common fare, the most common of which are eggs, pancakes and bread, among many others.

Sometimes even the way food is cooked is also essential, so if you ask for fried eggs or scrambled ones, make sure to request the chef fry with little oil or other options like have it boiled or poached.

You can also go for oatmeal or a couple of pancakes without the syrup or with little butter.

Make the most of fresh fruits for breakfast and add a bit of fiber to your breakfast fare.

Lunch Fare

A lot of dining halls and cafeterias have unlimited salad bars for lunch, just make sure to stay away from calorie-dense salad dressings and go for vinaigrette or use olive oil as  dressing base.

You may also have your occasional cheeseburger or pizza, but make sure to not go too heavy on these, like say only once a week. If you go for sandwiches, choose fillings that would give you the most protein like lean meat, tofu or chicken breast fillet.

If you decide to prepare it yourself at the dorm, having some fresh green vegetables and create your salad with vinaigrette dressing. You may have a piece of chicken breast to go along with it.

Elegant Dinner

This may help you break that monotony of ready-to-eat foods. You may spend a few extra minutes whipping up a good dinner. Many dining halls prepare international fare that could like an Asian stir-fry with assorted vegetables and a little meat in it.

You also may want to go for some steamed fish cutlets or fillets, often couple together with some grilled vegetables like asparagus or spinach.

If you want to prepare it at the dorm, you can go for some deli-meats, which may be a bit expensive, but you don’t have this everyday. This could help you stay on track by allowing yourself some slack to prevent getting food burnout.

A piece of tenderloin steak or fillet mignon can also be a good option, just so you would feel rewarded for all your efforts.

Meal Management

It is always important to plan and manage your meals as these can be greatly beneficial for you.

Your meal planning and management can get a lot of help from The Shield LG by Fitmark Bags. The Shield LG is a meal management bag that you can use to organize, segregate and manage your meals accordingly all in one convenient bag.

The Shield LG has been carefully designed to fit your meal prepping activities as it comes with 5 BPA-free food containers and drink tumbler among others. It also has several multi-use compartments that can be used for a whole lot of things whether you are travelling, getting ready to have your meals on a hectic day of classes or working out at the college gym.

The post A College Meal Plan Is A Must appeared first on .

College meal plan ideas need not be difficult and should be an important aspect of everyday university or college life to help you stay away from unhealthy food habits and stress eating.

College Meal Plans Can Be Healthy

There are a lot of things that can just go wrong with your diet when it comes to college life. Group studies, burning the midnight oil for research, preparation for assessments, complicated projects and so much more could make you lose focus.

It may take some self-discipline to develop your time management and coping skills to be able to breeze through college, but it is crucial to remain healthy to be able to be at your best- both physically and mentally.

Fending Off For Yourself

College life always subjects you to two common dietary options, you end up paying for a meal at the cafeteria or somewhere else- could even be food from a vending machine- or you could cook for yourself.

The first option often leaves you at the mercy of “what you see is what you get.” You are always left with no other choice but pick from any available food that you see on display at the college cafeteria or from the vending machine.

The other option, which you can turn to your advantage, may be a bit time consuming due to the fact that it would take time to prepare your ingredients, table and all dining stuff that you clean up after.

Either way, you need to make sure that you still have the right kinds of food for your optimum nutrition.

Plan To Meet You Macros

If you cannot avoid having to go to the cafeteria to get some grub because you need to be back for a class in a few minutes, then make sure that you are still aware of what you should be putting in your body.

Whatever meal choices it may be, it is best to always have a balanced meal. If it needs to be a combination of several food items, take note to ask what’s in it. There are a lot of college cafeterias with nutrition labels for their food items, so you may be able to have your good choices for your meals.

Other dining halls also have their meal preparations and details posted online and you may be able to go through it that way you can also prepare your meals throughout the week.

Breakfast Choices

Breakfast fare in college dining halls and cafeterias often prepare the usual common fare, the most common of which are eggs, pancakes and bread, among many others.

Sometimes even the way food is cooked is also essential, so if you ask for fried eggs or scrambled ones, make sure to request the chef fry with little oil or other options like have it boiled or poached.

You can also go for oatmeal or a couple of pancakes without the syrup or with little butter.

Make the most of fresh fruits for breakfast and add a bit of fiber to your breakfast fare.

Lunch Fare

A lot of dining halls and cafeterias have unlimited salad bars for lunch, just make sure to stay away from calorie-dense salad dressings and go for vinaigrette or use olive oil as  dressing base.

You may also have your occasional cheeseburger or pizza, but make sure to not go too heavy on these, like say only once a week. If you go for sandwiches, choose fillings that would give you the most protein like lean meat, tofu or chicken breast fillet.

If you decide to prepare it yourself at the dorm, having some fresh green vegetables and create your salad with vinaigrette dressing. You may have a piece of chicken breast to go along with it.

Elegant Dinner

This may help you break that monotony of ready-to-eat foods. You may spend a few extra minutes whipping up a good dinner. Many dining halls prepare international fare that could like an Asian stir-fry with assorted vegetables and a little meat in it.

You also may want to go for some steamed fish cutlets or fillets, often couple together with some grilled vegetables like asparagus or spinach.

If you want to prepare it at the dorm, you can go for some deli-meats, which may be a bit expensive, but you don’t have this everyday. This could help you stay on track by allowing yourself some slack to prevent getting food burnout.

A piece of tenderloin steak or fillet mignon can also be a good option, just so you would feel rewarded for all your efforts.

Meal Management

It is always important to plan and manage your meals as these can be greatly beneficial for you.

Your meal planning and management can get a lot of help from The Shield LG by Fitmark Bags. The Shield LG is a meal management bag that you can use to organize, segregate and manage your meals accordingly all in one convenient bag.

The Shield LG has been carefully designed to fit your meal prepping activities as it comes with 5 BPA-free food containers and drink tumbler among others. It also has several multi-use compartments that can be used for a whole lot of things whether you are travelling, getting ready to have your meals on a hectic day of classes or working out at the college gym.

The post A College Meal Plan Is A Must appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/college-meal-plan/

Your Level Of Personal Fitness: How Fit Am I?

How fit am I would definitely be synonymous with questions related to diet and exercise, especially with how your body deals with its capacity for weight loss and gaining mass.

How fit am I really?

You feel happy seeing yourself sweat it out after several minutes of intense cardio like running or rowing, thinking that you are starting to feel the impacts of your regular workouts.

But are you sure of how you measure your health progress in response to your daily workouts and exercises?

It is a given that exercise is indeed good for the body, especially if you are aiming for changes or progress in your fitness quest. But understanding your weaknesses and strengths are also considerations that need to be addressed.

For one, it is aimed at preventing you from getting injured. You may think that a certain workout routine, albeit essentially good and beneficial can also cause you harm if not done properly or if you overdo it.

Fitness self-test

Try the following assessment tests to help you understand how you are faring in your daily workout routines.

Sitting and Rising Test (SRT)

This will help you assess your lower-body balance and mobility. The purpose of this is to determine how you are able to sit down and up from a seated position cross-legged. This is done 10 times and every successful round scores 1 point.

Cross your feet and start to lower yourself to a seated position, then stand up by reversing the process and focus on not losing your balance or touching the ground for support.

Each time any part of your body that touches the ground except your feet, you lose a point.

Aim to get no less than 8 points for this assessment.

Vertical jump

This is aimed to assess the power of your lower body. Start with both feet apart slightly wider than the hip. Pull your hips back and bend the knees, as you prepare to propel yourself upward.

Jump straight upward and land in the same position you started. An average clearance would be 15 inches for women, while man get to reach 20 inches off the ground. Do this 10 times.

Goblet squat

This will help assess your lower body strength. Start with the feet slightly wider than the hips and grab a kettlebell to bring to your chest level. Toes should be pointed straight forward or slightly out. Pull the hips back and bend the knees to lower down. Do 10 reps.

On average women would complete 10 reps for a 20 kilogram weight while men would complete 10 reps with 32 kilograms.

Push ups

Assesses your upper body strength. Assume a plank position with the hands slightly wider than the shoulders. Make sure you form a straight line from the shoulders to the hips. Bend the elbows and lower down to the floor. Prevent the body from making contact with the ground. An average person can master it in five minutes.

So, on your next trip to the gym, it would be great to have the Fitmark Performance Duffel that would help you organize your gym gear and change of clothes inside one convenient carry-all bag.

You can simply slip on your Fitmark Performance Duffel on your shoulder and you are good to go.

Made with durable ballistic nylon and polyester material, this all-in-one duffel bag can also secure your used gym clothes and keep it bacteria-free with the bag’s anti microbial lining.

The post Your Level Of Personal Fitness: How Fit Am I? appeared first on .

How fit am I would definitely be synonymous with questions related to diet and exercise, especially with how your body deals with its capacity for weight loss and gaining mass.

How fit am I really?

You feel happy seeing yourself sweat it out after several minutes of intense cardio like running or rowing, thinking that you are starting to feel the impacts of your regular workouts.

But are you sure of how you measure your health progress in response to your daily workouts and exercises?

It is a given that exercise is indeed good for the body, especially if you are aiming for changes or progress in your fitness quest. But understanding your weaknesses and strengths are also considerations that need to be addressed.

For one, it is aimed at preventing you from getting injured. You may think that a certain workout routine, albeit essentially good and beneficial can also cause you harm if not done properly or if you overdo it.

Fitness self-test

Try the following assessment tests to help you understand how you are faring in your daily workout routines.

Sitting and Rising Test (SRT)

This will help you assess your lower-body balance and mobility. The purpose of this is to determine how you are able to sit down and up from a seated position cross-legged. This is done 10 times and every successful round scores 1 point.

Cross your feet and start to lower yourself to a seated position, then stand up by reversing the process and focus on not losing your balance or touching the ground for support.

Each time any part of your body that touches the ground except your feet, you lose a point.

Aim to get no less than 8 points for this assessment.

Vertical jump

This is aimed to assess the power of your lower body. Start with both feet apart slightly wider than the hip. Pull your hips back and bend the knees, as you prepare to propel yourself upward.

Jump straight upward and land in the same position you started. An average clearance would be 15 inches for women, while man get to reach 20 inches off the ground. Do this 10 times.

Goblet squat

This will help assess your lower body strength. Start with the feet slightly wider than the hips and grab a kettlebell to bring to your chest level. Toes should be pointed straight forward or slightly out. Pull the hips back and bend the knees to lower down. Do 10 reps.

On average women would complete 10 reps for a 20 kilogram weight while men would complete 10 reps with 32 kilograms.

Push ups

Assesses your upper body strength. Assume a plank position with the hands slightly wider than the shoulders. Make sure you form a straight line from the shoulders to the hips. Bend the elbows and lower down to the floor. Prevent the body from making contact with the ground. An average person can master it in five minutes.

So, on your next trip to the gym, it would be great to have the Fitmark Performance Duffel that would help you organize your gym gear and change of clothes inside one convenient carry-all bag.

You can simply slip on your Fitmark Performance Duffel on your shoulder and you are good to go.

Made with durable ballistic nylon and polyester material, this all-in-one duffel bag can also secure your used gym clothes and keep it bacteria-free with the bag’s anti microbial lining.

The post Your Level Of Personal Fitness: How Fit Am I? appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/how-fit-am-i/

Start Meal Prepping To Avoid Bad Eating

To start meal prepping requires a little more time and effort that that can bring you a plethora of benefits as it prevents you from leaving your diet to chance, which you know that in the long run could be more damning than helpful.

Start Meal Prepping To Avoid Poor Eating Habits

There’s very little that a good plan can’t solve, so the same goes with your meals, especially when you are working out where food choices are different. You must know what foods to eat, why you need to eat it or when you need to have it in your system.

Planning is a critical consideration if you want to know how to stock a great pantry and preparing healthy meals, instead of just winging it and end up eating unhealthy food and regretting it.

The Power Of Temptation

It is always best to avoid a situation where you feel the pang of hunger gnawing at you at the end of your workout. You resolve to take it home, only to end up falling in line at a nearby fastfood joint feasting on double burgers, fries and soda.

Definitely this should not be the case and although convenience can be your very good friend, planning ahead and stocking up your pantry with all the right food types and varieties can help you take more control of managing your meals and strategize your healthy eating habits.

Remember that what you see in your kitchen determines what goes into your body so nutrition advice that the best way to stay healthy is to stay away from unhealthy foods and take some time to plan and manage your meals before going off to the grocery and filling up your pantry and fridge.

Stock up on low-calorie, high-nutrient foods that you can mix and match, as well as prepare your week-long menu to help guide you through your meal prepping activities.

Stack Up On Food You Need, Not Desire

There’s a whole lot of difference between need and want. So better be cautions when doing your meal preps. Focus on what you should be having day in and day out and stick to it.

To give you an idea on what you should be having, here’s a list of food items that you can have for your meals and snacks

• Whole grains like brown rice, wild rice, buckwheat, whole wheat pasta, quinoa and amaranth among others.
• Canned or packed beans and lentils
• Spreads made from nuts like peanut butter, almond spread, hazelnut spread, among others.
• Tahini or sesame seeds
• All-natural or organic pasta sauces and canned tomatoes
• Salsa
• Low-sodium canned or packaged soups
• Non-dairy or soya milk
• Coconut juice or milk
• Dried fruits
• Nuts
• Green leafy vegetables
• Air pop or microwave popcorn bags- those that do not require oil for cooking.
• Baked corn chips or cholesterol-free, low calorie crackers
• Vinegar (organic, apple cider, balsamic, etc)
• Spices like pepper, cumin, turmeric, ginger, etc.
• Vegetable stock or bouillon
• Coffee beans and tea

You can also check online for healthy food options that you can find in your pantry.

Make sure to start getting rid of white flour, refined sugar, white rice, hydrogenated oils, artificial flavouring, sweeteners and colouring, as these can be harmful for the body.

Remember that as long as you plan your meals ahead, you would be less stressed to conjure up unhealthy options at the last minute.      

Your meal prepping can get a lot of help from The Shield LG by Fitmark Bags. The Shield LG is a meal management bag that you can use to organize, segregate and manage your meals accordingly all in one convenient bag.

The Shield LG has been carefully designed to fit your meal prepping activities as it comes with 5 BPA-free food containers and drink tumbler among others. It also has several multi-use compartments that can be used for a whole lot of things whether you are travelling or going to the gym.

The post Start Meal Prepping To Avoid Bad Eating appeared first on .

To start meal prepping requires a little more time and effort that that can bring you a plethora of benefits as it prevents you from leaving your diet to chance, which you know that in the long run could be more damning than helpful.

Start Meal Prepping To Avoid Poor Eating Habits

There’s very little that a good plan can’t solve, so the same goes with your meals, especially when you are working out where food choices are different. You must know what foods to eat, why you need to eat it or when you need to have it in your system.

Planning is a critical consideration if you want to know how to stock a great pantry and preparing healthy meals, instead of just winging it and end up eating unhealthy food and regretting it.

The Power Of Temptation

It is always best to avoid a situation where you feel the pang of hunger gnawing at you at the end of your workout. You resolve to take it home, only to end up falling in line at a nearby fastfood joint feasting on double burgers, fries and soda.

Definitely this should not be the case and although convenience can be your very good friend, planning ahead and stocking up your pantry with all the right food types and varieties can help you take more control of managing your meals and strategize your healthy eating habits.

Remember that what you see in your kitchen determines what goes into your body so nutrition advice that the best way to stay healthy is to stay away from unhealthy foods and take some time to plan and manage your meals before going off to the grocery and filling up your pantry and fridge.

Stock up on low-calorie, high-nutrient foods that you can mix and match, as well as prepare your week-long menu to help guide you through your meal prepping activities.

Stack Up On Food You Need, Not Desire

There’s a whole lot of difference between need and want. So better be cautions when doing your meal preps. Focus on what you should be having day in and day out and stick to it.

To give you an idea on what you should be having, here’s a list of food items that you can have for your meals and snacks

• Whole grains like brown rice, wild rice, buckwheat, whole wheat pasta, quinoa and amaranth among others.
• Canned or packed beans and lentils
• Spreads made from nuts like peanut butter, almond spread, hazelnut spread, among others.
• Tahini or sesame seeds
• All-natural or organic pasta sauces and canned tomatoes
• Salsa
• Low-sodium canned or packaged soups
• Non-dairy or soya milk
• Coconut juice or milk
• Dried fruits
• Nuts
• Green leafy vegetables
• Air pop or microwave popcorn bags- those that do not require oil for cooking.
• Baked corn chips or cholesterol-free, low calorie crackers
• Vinegar (organic, apple cider, balsamic, etc)
• Spices like pepper, cumin, turmeric, ginger, etc.
• Vegetable stock or bouillon
• Coffee beans and tea

You can also check online for healthy food options that you can find in your pantry.

Make sure to start getting rid of white flour, refined sugar, white rice, hydrogenated oils, artificial flavouring, sweeteners and colouring, as these can be harmful for the body.

Remember that as long as you plan your meals ahead, you would be less stressed to conjure up unhealthy options at the last minute.      

Your meal prepping can get a lot of help from The Shield LG by Fitmark Bags. The Shield LG is a meal management bag that you can use to organize, segregate and manage your meals accordingly all in one convenient bag.

The Shield LG has been carefully designed to fit your meal prepping activities as it comes with 5 BPA-free food containers and drink tumbler among others. It also has several multi-use compartments that can be used for a whole lot of things whether you are travelling or going to the gym.

The post Start Meal Prepping To Avoid Bad Eating appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/start-meal-prepping/

Basic Rules Of Strength Training For Fitness

The basic rules of strength training not just helps you adapt to your training program in preparation from competition, but it brings with it practical wisdom on how to keep yourself fit while at the same time keeping out of harm’s way.

Basic rules of strength training starts from the beginning

Knowledge is important and the awareness of the basic foundations for physical fitness and muscle-building is crucial to be able to optimize the effects of your workouts.

As a matter of fact, just going through the basic rules of strength training you already get an overall picture of what your body needs to do and what areas of focus you should be working one.

Rule No. 1: Joint Flexibility

Using a full range of motions, it is ideal for the body to develop good joint flexibility. This does not just make the body limber and versatile for any workout routine, but it does ensure that the body is safe from harm.

Remember to always take careful consideration about joint flexibility. Take good care of the joints as well. Ensure that you have adequate stretching exercises during training days and prioproceptive neuromascular facilitation to enhance flexibility and muscle recovery after training.

Rule No. 2: Tendon and ligament strength

If you focus too much on muscle development, you may as well provide good attention to your ligaments and tendons as well. Take note that most injuries occur in the ligaments and tendons and here’s another fact, muscles develop faster than ligaments and tendons.

They both develop through anatomical adaptation as a result of training. Without that conditioning process, they can easily get injured. Training them properly and consistently increase the diameter and makes them able to withstand tearing and tension.

Rule No. 3: Core strength

No, they’re not just the abs.The core’s muscle network is actually the broadest muscle network of the body which starts from the lower part of chest that goes all the way to the back, then down to the top of the knees that include the hamstrings then all around to the gluteus maximus. It makes up the lower torso of the body.

Developing good core strength is essential in ensuring a more stable body and getting the right core workouts does not just only give you shredded abs, but also a more stable body structure and helps promote good overall strength and endurance.

Rule No. 4: Stabilizers

These are the fixator muscles and contract isometrically in order to immobilize a part of the body so that another part can move. As it is aptly called the stabilizers need to be properly take care of in order to provide the maximum about of stabilization possible. Properly caring for these muscle groups also prevent you from harm or injury.

Rule No. 5: Focus on movement, not individual muscles

It is important in strength training develop what is called muscle memory and are also key components to training efficiency.

Although muscle training is accepted as a muscle building workout, it goes differently for strength training where strength is more developed through consistent muscle movement until the develops the muscle to grow and build more strength.

Multi-joint exercises are among the most ideal workouts for strength training.

Rule No 6: Focus on what is necessary, not new

Make no mistake, there may be no hard and fast rule when it comes to shifting into new routines or programs, but always think of this reminder that strength is developed through consistent work. This means that focusing on what is necessary make you feel more fulfilled as it can give you your desired results in the long run, instead of just reaping the benefits in the short term.

Preparation is key and tugging along your gym clothes and gear need not be a hassle with the Fitmark Namaste Tote– your all purpose gym bag to get you all packed up and ready to go.

Made with high grade ballistic nylon exterior and fully lined antimicrobial nylon interior, it has separate compartments for your fresh change of clothes after your workout and comes with a separate laundry bag where you could stash away your used outfit and placed in a separate compartment.

It has an oversized strap-in top buckle to secure your mat and other gym accessories for ease of carry and properly organized gear wherever you go.

The post Basic Rules Of Strength Training For Fitness appeared first on .

The basic rules of strength training not just helps you adapt to your training program in preparation from competition, but it brings with it practical wisdom on how to keep yourself fit while at the same time keeping out of harm’s way.

Basic rules of strength training starts from the beginning

Knowledge is important and the awareness of the basic foundations for physical fitness and muscle-building is crucial to be able to optimize the effects of your workouts.

As a matter of fact, just going through the basic rules of strength training you already get an overall picture of what your body needs to do and what areas of focus you should be working one.

Rule No. 1: Joint Flexibility

Using a full range of motions, it is ideal for the body to develop good joint flexibility. This does not just make the body limber and versatile for any workout routine, but it does ensure that the body is safe from harm.

Remember to always take careful consideration about joint flexibility. Take good care of the joints as well. Ensure that you have adequate stretching exercises during training days and prioproceptive neuromascular facilitation to enhance flexibility and muscle recovery after training.

Rule No. 2: Tendon and ligament strength

If you focus too much on muscle development, you may as well provide good attention to your ligaments and tendons as well. Take note that most injuries occur in the ligaments and tendons and here’s another fact, muscles develop faster than ligaments and tendons.

They both develop through anatomical adaptation as a result of training. Without that conditioning process, they can easily get injured. Training them properly and consistently increase the diameter and makes them able to withstand tearing and tension.

Rule No. 3: Core strength

No, they’re not just the abs.The core’s muscle network is actually the broadest muscle network of the body which starts from the lower part of chest that goes all the way to the back, then down to the top of the knees that include the hamstrings then all around to the gluteus maximus. It makes up the lower torso of the body.

Developing good core strength is essential in ensuring a more stable body and getting the right core workouts does not just only give you shredded abs, but also a more stable body structure and helps promote good overall strength and endurance.

Rule No. 4: Stabilizers

These are the fixator muscles and contract isometrically in order to immobilize a part of the body so that another part can move. As it is aptly called the stabilizers need to be properly take care of in order to provide the maximum about of stabilization possible. Properly caring for these muscle groups also prevent you from harm or injury.

Rule No. 5: Focus on movement, not individual muscles

It is important in strength training develop what is called muscle memory and are also key components to training efficiency.

Although muscle training is accepted as a muscle building workout, it goes differently for strength training where strength is more developed through consistent muscle movement until the develops the muscle to grow and build more strength.

Multi-joint exercises are among the most ideal workouts for strength training.

Rule No 6: Focus on what is necessary, not new

Make no mistake, there may be no hard and fast rule when it comes to shifting into new routines or programs, but always think of this reminder that strength is developed through consistent work. This means that focusing on what is necessary make you feel more fulfilled as it can give you your desired results in the long run, instead of just reaping the benefits in the short term.

Preparation is key and tugging along your gym clothes and gear need not be a hassle with the Fitmark Namaste Tote– your all purpose gym bag to get you all packed up and ready to go.

Made with high grade ballistic nylon exterior and fully lined antimicrobial nylon interior, it has separate compartments for your fresh change of clothes after your workout and comes with a separate laundry bag where you could stash away your used outfit and placed in a separate compartment.

It has an oversized strap-in top buckle to secure your mat and other gym accessories for ease of carry and properly organized gear wherever you go.

The post Basic Rules Of Strength Training For Fitness appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/rules-strength-training/

Ideal Foam Rolling Drills For Flexibility And Mobility

Foam rolling drills promote self- myofascial releases that helps work out hard-to-reach muscle groups and balances the efforts done for training.

Foam rolling drills can be part of your training

It may not have the results similar to lifting or strength training, but it can help activate your deeply-placed muscles for better mobility and flexibility during your training or lifting sessions in or outside the gym.

Thoracic spine

One of the oft-neglected area of the body is the thoracic spine, where the usual lifting which is less stretched due to braced positions under a weight load. Although the deficit in positioning could only be minimal, the inability to maintain a neutral thoracic spine position would place undue stress on the neck and shoulders.

It is designed to take stress off the lower back, neck and shoulders during physical activity.

To enhance mobility, it is important to stimulate the vertebral segments usually done by rolling your upper back with the roller by creating a fulcrum point to mobilize all the segments of the spine through the mid back.

Anterior Lateral Hip Group

Addressing the gluteal group can be achieved by triggering the deeper structures to stabilize the hip and pelvis.

Place the foam roller perpendicular to the body along the soft tissue area between the hip and the pelvis. Rotate the hip and pelvis atop the roller while it stays in place. Do not roll using foal roller.

It may be a simple move, but it can do a lot to create that flexibility on the hip and pelvic regions.

Lats and the rib cage

These muscle areas usually get tight due to the insertion point inside the humerus, which is in fact an internal rotator of both shoulders.

The lats have a broad attachment throughout the back of the thoracic cage and targeting it is dependent on moving the rib cage with active movements.

After working the roller under the armpits, take the foam roller under you and pressure down on the top portion of the lat while the body is lying on the sides. With the opposite arm and side of the rib cage, stretch to meet the hands overhead.

Pectorals group

For chest and shoulder mobility,  start with traditional foam rolling for this muscle group. Then follow these with smart movements that target the pectorals.

For the follow-up sequence, place the foam roller under the chest in a 45-degree angle to the body right under the muscular potion of the pectorals. This area is an inch or two up to the shoulder from the chest.

Rotate the opposite shoulder and rib cage. Perform 2 to 3 repetitions.

With these foam rolling drills, you will be able to generate good mobility and flexibility during your workout routines.

The next time you visit the gym, take along your Fitmark Athletic Tote bag. It is one of the best bags you can have to carry along for your personal and gym workout needs.

It comes with a separate shoe and laundry bag, lined with the trademarked anti-microbial protection.

The post Ideal Foam Rolling Drills For Flexibility And Mobility appeared first on .

Foam rolling drills promote self- myofascial releases that helps work out hard-to-reach muscle groups and balances the efforts done for training.

Foam rolling drills can be part of your training

It may not have the results similar to lifting or strength training, but it can help activate your deeply-placed muscles for better mobility and flexibility during your training or lifting sessions in or outside the gym.

Thoracic spine

One of the oft-neglected area of the body is the thoracic spine, where the usual lifting which is less stretched due to braced positions under a weight load. Although the deficit in positioning could only be minimal, the inability to maintain a neutral thoracic spine position would place undue stress on the neck and shoulders.

It is designed to take stress off the lower back, neck and shoulders during physical activity.

To enhance mobility, it is important to stimulate the vertebral segments usually done by rolling your upper back with the roller by creating a fulcrum point to mobilize all the segments of the spine through the mid back.

Anterior Lateral Hip Group

Addressing the gluteal group can be achieved by triggering the deeper structures to stabilize the hip and pelvis.

Place the foam roller perpendicular to the body along the soft tissue area between the hip and the pelvis. Rotate the hip and pelvis atop the roller while it stays in place. Do not roll using foal roller.

It may be a simple move, but it can do a lot to create that flexibility on the hip and pelvic regions.

Lats and the rib cage

These muscle areas usually get tight due to the insertion point inside the humerus, which is in fact an internal rotator of both shoulders.

The lats have a broad attachment throughout the back of the thoracic cage and targeting it is dependent on moving the rib cage with active movements.

After working the roller under the armpits, take the foam roller under you and pressure down on the top portion of the lat while the body is lying on the sides. With the opposite arm and side of the rib cage, stretch to meet the hands overhead.

Pectorals group

For chest and shoulder mobility,  start with traditional foam rolling for this muscle group. Then follow these with smart movements that target the pectorals.

For the follow-up sequence, place the foam roller under the chest in a 45-degree angle to the body right under the muscular potion of the pectorals. This area is an inch or two up to the shoulder from the chest.

Rotate the opposite shoulder and rib cage. Perform 2 to 3 repetitions.

With these foam rolling drills, you will be able to generate good mobility and flexibility during your workout routines.

The next time you visit the gym, take along your Fitmark Athletic Tote bag. It is one of the best bags you can have to carry along for your personal and gym workout needs.

It comes with a separate shoe and laundry bag, lined with the trademarked anti-microbial protection.

The post Ideal Foam Rolling Drills For Flexibility And Mobility appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/foam-rolling-drills/