Resistance Band Fitness Can Give You Surprising Results

Resistance band fitness can give you a lot of benefits, aside from almost similar effects you get from gym workouts, you to have so much more from these bad boys.

Resistance band fitness benefits

It may look like a simple piece of long elastic band with grip handles, but it does give you a ton of benefits- both practical and healthy.

Cost way, way less than regular gym equipment

Resistance bands are relatively inexpensive compared to your usual gym equipment, you can get your own resistance bands for $10, which are far more affordable compared to hundreds of dollars for a good set of weights.

High quality brands that can be had for less than $100, but no matter what the cost it can get the job done and get you the results you need.

Variable fitness levels

Resistance bands are adaptable to almost all types of fitness levels. It is more convenient than working out with cumbersome gym equipment and offer you a wide range of fitness levels from beginner to advanced experts.

Resistance bands come in different varieties and often provide variable fitness settings, more resistance by tightening and reduce resistance by adding slack. Want to up the ante? You can also use multiple bands depending on your preferences.

Sustained effectiveness

Resistance bands sustain the momentum and effectiveness of contracting muscles. Here’s one good example. Doing your regular bicep curls with free weights gives you the muscle tension needed with the weight, but as it reaches a certain apex to the tension applied and you breeze through from there.

With resistance bands, you still get to have enough tension all throughout the movement as the band continues to provide the resistance for the move.

Compatible with most workouts

Whether you are into Crossfit, Tabata, free weights, weightlifting and more, resistance bands can bring the most out of your exercise routines that will give you a bigger bang for your buck.

Resistance band routines

The enormity of the possibilities in using resistance bands for fitness is, in fact, endless and if you want to pinch some pennies to save up for the rainy days or to buy something you’ve wanted to have, then resistance band fitness training is for you.

Circle crunch

Create a loop in the middle and wrap around the thighs just slightly above the knees the lie on the floor with your hands behind the head. Bring your elbows out with both legs lifted and the knees bent approximately 90 degrees.

Curl your upper body and do circles with the upper body in a counterclockwise direction as you press the thighs outward.

Perform 10 circles without lowering the upper body, then switch directions.

Bow and arrow pull

Stand with the feet together as you hold each end of the band. Extend your arms in front at shoulder level wirh pals facing each other. Lunge backward with the right leg as you bend both knees to 90 degrees and with the left hand extended drive your right elbow straight behind to tighten the band and the upper body rotating to the right.

Repeat the same steps as you switch sides. Perform 10 reps.

Resist a chop

Loop a band in each of the calves and stand with the other leg in front. Clasp both hands and extend both arms overhead. Squat slightly as you bring down the arms and across the body then towards the hip, as you rotate the body to one side.

Switch positions and do 10 reps

Loop lift

With the loop wrapped around the calves, stand with both feet width apart and with the right hand on the hip. Squat down and keep the knees behind the toes and touch the left fingertips to the floor. Switch sides and do 10 reps.

Back Zip

Wrap one loop each arrant your wrists and stand with the legs and heels together with feet pointed out by at least 45 degrees. Extend both arms to the front at shoulder level with elbows slightly bent outwards. Squeeze the glutes as you press arms out to the sides and stretching the band as far as you can while keeping the shoulders down the hold the maxed stretch for two seconds the return to starting position.

Perform 15 reps 

While preparing for your resistance fitness workouts, be sure to free up some space inside 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- including your resistance bands.

Keep your things properly secured and always ready to go. The Championship Round Transition Pack is constructed with its trademark durable webbing material makes it your durable carry-all companion. It is lined with an antimicrobial lining to let you stay worry –free after changing your soaked gym clothes.

.

The post Resistance Band Fitness Can Give You Surprising Results appeared first on .

Resistance band fitness can give you a lot of benefits, aside from almost similar effects you get from gym workouts, you to have so much more from these bad boys.

Resistance band fitness benefits

It may look like a simple piece of long elastic band with grip handles, but it does give you a ton of benefits- both practical and healthy.

Cost way, way less than regular gym equipment

Resistance bands are relatively inexpensive compared to your usual gym equipment, you can get your own resistance bands for $10, which are far more affordable compared to hundreds of dollars for a good set of weights.

High quality brands that can be had for less than $100, but no matter what the cost it can get the job done and get you the results you need.

Variable fitness levels

Resistance bands are adaptable to almost all types of fitness levels. It is more convenient than working out with cumbersome gym equipment and offer you a wide range of fitness levels from beginner to advanced experts.

Resistance bands come in different varieties and often provide variable fitness settings, more resistance by tightening and reduce resistance by adding slack. Want to up the ante? You can also use multiple bands depending on your preferences.

Sustained effectiveness

Resistance bands sustain the momentum and effectiveness of contracting muscles. Here’s one good example. Doing your regular bicep curls with free weights gives you the muscle tension needed with the weight, but as it reaches a certain apex to the tension applied and you breeze through from there.

With resistance bands, you still get to have enough tension all throughout the movement as the band continues to provide the resistance for the move.

Compatible with most workouts

Whether you are into Crossfit, Tabata, free weights, weightlifting and more, resistance bands can bring the most out of your exercise routines that will give you a bigger bang for your buck.

Resistance band routines

The enormity of the possibilities in using resistance bands for fitness is, in fact, endless and if you want to pinch some pennies to save up for the rainy days or to buy something you’ve wanted to have, then resistance band fitness training is for you.

Circle crunch

Create a loop in the middle and wrap around the thighs just slightly above the knees the lie on the floor with your hands behind the head. Bring your elbows out with both legs lifted and the knees bent approximately 90 degrees.

Curl your upper body and do circles with the upper body in a counterclockwise direction as you press the thighs outward.

Perform 10 circles without lowering the upper body, then switch directions.

Bow and arrow pull

Stand with the feet together as you hold each end of the band. Extend your arms in front at shoulder level wirh pals facing each other. Lunge backward with the right leg as you bend both knees to 90 degrees and with the left hand extended drive your right elbow straight behind to tighten the band and the upper body rotating to the right.

Repeat the same steps as you switch sides. Perform 10 reps.

Resist a chop

Loop a band in each of the calves and stand with the other leg in front. Clasp both hands and extend both arms overhead. Squat slightly as you bring down the arms and across the body then towards the hip, as you rotate the body to one side.

Switch positions and do 10 reps

Loop lift

With the loop wrapped around the calves, stand with both feet width apart and with the right hand on the hip. Squat down and keep the knees behind the toes and touch the left fingertips to the floor. Switch sides and do 10 reps.

Back Zip

Wrap one loop each arrant your wrists and stand with the legs and heels together with feet pointed out by at least 45 degrees. Extend both arms to the front at shoulder level with elbows slightly bent outwards. Squeeze the glutes as you press arms out to the sides and stretching the band as far as you can while keeping the shoulders down the hold the maxed stretch for two seconds the return to starting position.

Perform 15 reps 

While preparing for your resistance fitness workouts, be sure to free up some space inside 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- including your resistance bands.

Keep your things properly secured and always ready to go. The Championship Round Transition Pack is constructed with its trademark durable webbing material makes it your durable carry-all companion. It is lined with an antimicrobial lining to let you stay worry –free after changing your soaked gym clothes.

.

The post Resistance Band Fitness Can Give You Surprising Results appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/resistance-band-fitness/

Stay Cool During Your Outdoor Workouts And Beat The Heat

Stay cool during your outdoor workouts and avoid the problem of getting burned out or getting into trouble just because you missed out on your workouts as a result of unforeseen circumstances.

Stay cool during our outdoor workouts and not hamper your programs

It is always best to keep your cool, literally, especially during workouts. The fact is that they often find it too difficult or daunting to try and fight it out with the weather and end up on the losing end.

Here are some ways to start battling the natural forces of heat and humidity without letting it hurt or destroy you from your exercises.

Always stay hydrated

It is a fact that water cools you down and so is the same with drinking water. Make sure you have cold drinking water along with you at all times, especially when you are exercising outdoors.

Whenever you stay out in the sun, you increase the chances that you use up the water in your body, most especially if you are exerting energy. Having cold water with you definitely can be a game changer.

There are a lot of water tumbler brands that are out in he market that could retain the cold temperatures of your cold water longer and that would be your best option as your handy drinking buddy.

There are several brands with guaranteed thermoregulation capacity that you can chug along inside sport bags, ready to take out when you feel the need to get refreshed.

Exercise early in the day or late in the afternoon

These are two of the most practical options that you can have. Starting your exercise routines well into midday can spell the difference between getting scorched or getting ripped.

The more heat and humidity that you experience well into the day can speed up the dehydration process and also lets you get exhausted easily.

Find shaded areas

If you need to do your workouts at hotter parts of the day, then you may try to look for areas with shade and there can be a lot that you can find around your area, it could be in a wooded area of the park, an open space surrounded by tall buildings, etc.

Innovate

You could plan different activities everyday or if not once every two days. This can help you get some variety into your workouts that can make it more enjoyable and breaks you from boring routine.

You may jog today, then take go biking the day after, probably hit the beach and surf, the possibilities are endless.

Take time to exercise indoors

This can also be a good time to consider going to the gym for a couple days a week. There are going to be a lot of gym gear you could use for your full-body workouts and isolation exercises.

It is also a practical choice when faced with the predicament of choosing between an indoor gym or the sweltering heat of the sun. So fill up your bodybuilding bag with your gym essentials and head off to the nearest gym.

Always have a fresh change of clothes handy

Of course, no matter what time of the day, having a choice of duffels, totes or backpacks along could be really handy when you are done with your workouts. It’s always good to be prepared when by chance you get to find a good temperature within the day that would give you the feeling that it’s time to do your exercise.

Try and get a Fitmark fitness bag that could fit in your workout essentials and always keep you on the go and ready to jump in to your fitness activity.

Fitmark’s fitness bags are specially-made to cater to your fitness needs and are designed for fitness buffs like you. Made of high-grade durable materials, these fitness bags come in different varieties of duffels, totes, backpacks and meal management bags that you can use everyday.

The post Stay Cool During Your Outdoor Workouts And Beat The Heat appeared first on .

Stay cool during your outdoor workouts and avoid the problem of getting burned out or getting into trouble just because you missed out on your workouts as a result of unforeseen circumstances.

Stay cool during our outdoor workouts and not hamper your programs

It is always best to keep your cool, literally, especially during workouts. The fact is that they often find it too difficult or daunting to try and fight it out with the weather and end up on the losing end.

Here are some ways to start battling the natural forces of heat and humidity without letting it hurt or destroy you from your exercises.

Always stay hydrated

It is a fact that water cools you down and so is the same with drinking water. Make sure you have cold drinking water along with you at all times, especially when you are exercising outdoors.

Whenever you stay out in the sun, you increase the chances that you use up the water in your body, most especially if you are exerting energy. Having cold water with you definitely can be a game changer.

There are a lot of water tumbler brands that are out in he market that could retain the cold temperatures of your cold water longer and that would be your best option as your handy drinking buddy.

There are several brands with guaranteed thermoregulation capacity that you can chug along inside sport bags, ready to take out when you feel the need to get refreshed.

Exercise early in the day or late in the afternoon

These are two of the most practical options that you can have. Starting your exercise routines well into midday can spell the difference between getting scorched or getting ripped.

The more heat and humidity that you experience well into the day can speed up the dehydration process and also lets you get exhausted easily.

Find shaded areas

If you need to do your workouts at hotter parts of the day, then you may try to look for areas with shade and there can be a lot that you can find around your area, it could be in a wooded area of the park, an open space surrounded by tall buildings, etc.

Innovate

You could plan different activities everyday or if not once every two days. This can help you get some variety into your workouts that can make it more enjoyable and breaks you from boring routine.

You may jog today, then take go biking the day after, probably hit the beach and surf, the possibilities are endless.

Take time to exercise indoors

This can also be a good time to consider going to the gym for a couple days a week. There are going to be a lot of gym gear you could use for your full-body workouts and isolation exercises.

It is also a practical choice when faced with the predicament of choosing between an indoor gym or the sweltering heat of the sun. So fill up your bodybuilding bag with your gym essentials and head off to the nearest gym.

Always have a fresh change of clothes handy

Of course, no matter what time of the day, having a choice of duffels, totes or backpacks along could be really handy when you are done with your workouts. It’s always good to be prepared when by chance you get to find a good temperature within the day that would give you the feeling that it’s time to do your exercise.

Try and get a Fitmark fitness bag that could fit in your workout essentials and always keep you on the go and ready to jump in to your fitness activity.

Fitmark’s fitness bags are specially-made to cater to your fitness needs and are designed for fitness buffs like you. Made of high-grade durable materials, these fitness bags come in different varieties of duffels, totes, backpacks and meal management bags that you can use everyday.

The post Stay Cool During Your Outdoor Workouts And Beat The Heat appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/stay-cool-outdoor-workouts/

Easy Pilates Core Moves That Can Surely Tone Your Ab Muscles

Easy pilates core moves provide you with good workouts using classic Pilates moves that are guaranteed to chip off those unwanted bulges and belly fat.

Easy pilates core moves for your six pack abs

Prepare your mat and some upbeat music to help you stay focused and entertained all throughout your exercises.

The hundred

This is the core of the Pilates workout. Draw both legs towards your chest then hold on to your legs. Curl your head and chest to form a tight circle.

Then send your legs out to a table top position with knees above the hip and the shins parallel to the floor. Hold the back of your thighs and curl up as you engage your abs. Hover both arms above the stomach and pump both arms 6 to 8 inches up and down while taking deep breaths, inhale and exhale for 5 counts each.

Perform 10 sets without resting. If the move may be difficult at first, you may try to rest your head on the floor instead of curling up.

Single leg crunches

Lay down on the mat with the ribs and shoulders down as you raise your right leg upwards and the left foot bent and the sole flat on the floor.

Circle the right leg across your body to the left and to the right, stopping at the nose. Make sure your abs are engaged all throughout the workout, then switch legs for the next set.

Perform 6 sets for each leg.

Single leg teaser

Lie on your back with the right leg extended to an angle of 90 degrees forward with toes pointed out and the other leg bent with the foot flat on the floor. With both arms reach forward to the extended foot until you reach it with the tips of both hands then return to the starting position.

Perform 5 times then switch legs.

Criss cross

This is a combination of bicycle kicks and ab crunches. Lie down on the floor and lift both legs upward. Engage your abs and curl your head towards your chest with both hands behind your head.

Start doing your bicycle kicks and slightly twist your body opposite of each leg that gets extended.

Perform six full rotations and repeat the move six times.

You may start to feel your heart pumping and you start building up perspiration. If you don’t feel the pumping pressure, repeat the steps one more time.

When you’re ready to tackle these easy pilates core moves, start packing your gear in your 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 and fitness outside the gym.

The post Easy Pilates Core Moves That Can Surely Tone Your Ab Muscles appeared first on .

Easy pilates core moves provide you with good workouts using classic Pilates moves that are guaranteed to chip off those unwanted bulges and belly fat.

Easy pilates core moves for your six pack abs

Prepare your mat and some upbeat music to help you stay focused and entertained all throughout your exercises.

The hundred

This is the core of the Pilates workout. Draw both legs towards your chest then hold on to your legs. Curl your head and chest to form a tight circle.

Then send your legs out to a table top position with knees above the hip and the shins parallel to the floor. Hold the back of your thighs and curl up as you engage your abs. Hover both arms above the stomach and pump both arms 6 to 8 inches up and down while taking deep breaths, inhale and exhale for 5 counts each.

Perform 10 sets without resting. If the move may be difficult at first, you may try to rest your head on the floor instead of curling up.

Single leg crunches

Lay down on the mat with the ribs and shoulders down as you raise your right leg upwards and the left foot bent and the sole flat on the floor.

Circle the right leg across your body to the left and to the right, stopping at the nose. Make sure your abs are engaged all throughout the workout, then switch legs for the next set.

Perform 6 sets for each leg.

Single leg teaser

Lie on your back with the right leg extended to an angle of 90 degrees forward with toes pointed out and the other leg bent with the foot flat on the floor. With both arms reach forward to the extended foot until you reach it with the tips of both hands then return to the starting position.

Perform 5 times then switch legs.

Criss cross

This is a combination of bicycle kicks and ab crunches. Lie down on the floor and lift both legs upward. Engage your abs and curl your head towards your chest with both hands behind your head.

Start doing your bicycle kicks and slightly twist your body opposite of each leg that gets extended.

Perform six full rotations and repeat the move six times.

You may start to feel your heart pumping and you start building up perspiration. If you don’t feel the pumping pressure, repeat the steps one more time.

When you’re ready to tackle these easy pilates core moves, start packing your gear in your 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 and fitness outside the gym.

The post Easy Pilates Core Moves That Can Surely Tone Your Ab Muscles appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/easy-pilates-core-moves/

Potent Bodybuilding Foods For Muscle Growth And Health

Potent bodybuilding foods are known for their potency to enhance muscle growth and are loaded with nutrients to provide the body with a lot of health benefits.

Potent bodybuilding foods are everywhere

You may not be aware of it, but there are a lot of potent bodybuilding foods, with some also called as superfoods for their dense nutrient contents and high nutritional value.

If you are aiming for good health or build some extra muscle, you may have need of these wonderful foods to enable the body to optimize health and promote better performance.

Whether it be supplement or natural food, it is important that you get to know all these in order for you to be able to plan and manage your meals without risking your diet goals or suffer from food burnout.

Nutrition is important

Always pay careful attention to your diet and nutritional needs as these are very crucial contributors to your health quest, especially if you want to build more muscle or sculpt your body to lose unwanted fat and unsightly bulges.

Our nutrition needs must match your physical goals and programs because they not only give out the right nutrients, but it should also sustain to fuel your body for your other activities for the entire day.

Protein sources

Proteins are essential for the body as it serves as the building blocks of muscle tissues in the body. Most of the work takes place at the molecular level as it works with essential amino acids to help form these tissues in the body.

Chicken meat

This is one of the best sources of protein for the body. Filleted chicken breast without the skin is high in protein and is one of the best food items by weightlifters and body builders.

Chicken can be found anywhere and everywhere, which is also easy to cook and prepare, it makes for a great fuel for muscle recovery post intense workouts.

Salmon

Wild-caught salmon is another good protein source that also is rich heart-healthy Omega 3 fatty acids. It ha a high protein content is also rich in Vitamins A, B6, D and E.

Salmon is also easy to prepare, you can have it grilled, baked or roasted, there are a lot of ways you can prepare salmon for your meals.

Eggs

Eggs have been one of the most misunderstood food around and has even been touted as an unhealthy food when taken in significant amounts which may be deadly for the body.

But eggs have been found to be one of the most potent superfoods with a slew of health benefits. Aside from large amounts of protein, it is also rich in vitamins A, D, E and K.

Carbohydrate sources

Carbohydrates provide major nutrients to the body as well, but must be considered in moderate to low levels as this could break down to sugar and could end up as stored fat for the body. But in good levels, it brings a lot of healthy benefits for the body.

Oats

These are good sources of carbohydrates and have been found to even have heart-health boosting capabilities. It is also a rich source of phosphorus, zing and magnesium.

Sweet potatoes

It is a slow-digesting carbohydrate source which is unlike regular potatoes which is a starch and has high glycemic index.

Whether baked, grilled, roasted, baked or steamed, sweet potatoes are rich in vitamins B6, Cand D as well as minerals like magnesium and iron.

Broccoli

This is one of the best green vegetable around, which is very low in calories and rich in Vitamins A, K and C, as well as folate. It is also a good source of dietary fiber that helps promote good gut health.

Prepare ahead

As you plan your meals, make sure to manage it accordingly and that includes your snacks. Setting a week-long plan would be an ideal measure to effectively strategize your meal plans with your fat loss activities.

What better way to manage your meals with your very own Fitmark Shield Meal Management Bag is a revolutionary carrier bag that comes complete with all the necessary accessories to make it your complete carry-all diet organizer.

Made of high grade polyester for durability and carefully designed to meet your needs the Fitmark Shield Meal Management Bag is your best carry-all solution for your diet management needs.

The post Potent Bodybuilding Foods For Muscle Growth And Health appeared first on .

Potent bodybuilding foods are known for their potency to enhance muscle growth and are loaded with nutrients to provide the body with a lot of health benefits.

Potent bodybuilding foods are everywhere

You may not be aware of it, but there are a lot of potent bodybuilding foods, with some also called as superfoods for their dense nutrient contents and high nutritional value.

If you are aiming for good health or build some extra muscle, you may have need of these wonderful foods to enable the body to optimize health and promote better performance.

Whether it be supplement or natural food, it is important that you get to know all these in order for you to be able to plan and manage your meals without risking your diet goals or suffer from food burnout.

Nutrition is important

Always pay careful attention to your diet and nutritional needs as these are very crucial contributors to your health quest, especially if you want to build more muscle or sculpt your body to lose unwanted fat and unsightly bulges.

Our nutrition needs must match your physical goals and programs because they not only give out the right nutrients, but it should also sustain to fuel your body for your other activities for the entire day.

Protein sources

Proteins are essential for the body as it serves as the building blocks of muscle tissues in the body. Most of the work takes place at the molecular level as it works with essential amino acids to help form these tissues in the body.

Chicken meat

This is one of the best sources of protein for the body. Filleted chicken breast without the skin is high in protein and is one of the best food items by weightlifters and body builders.

Chicken can be found anywhere and everywhere, which is also easy to cook and prepare, it makes for a great fuel for muscle recovery post intense workouts.

Salmon

Wild-caught salmon is another good protein source that also is rich heart-healthy Omega 3 fatty acids. It ha a high protein content is also rich in Vitamins A, B6, D and E.

Salmon is also easy to prepare, you can have it grilled, baked or roasted, there are a lot of ways you can prepare salmon for your meals.

Eggs

Eggs have been one of the most misunderstood food around and has even been touted as an unhealthy food when taken in significant amounts which may be deadly for the body.

But eggs have been found to be one of the most potent superfoods with a slew of health benefits. Aside from large amounts of protein, it is also rich in vitamins A, D, E and K.

Carbohydrate sources

Carbohydrates provide major nutrients to the body as well, but must be considered in moderate to low levels as this could break down to sugar and could end up as stored fat for the body. But in good levels, it brings a lot of healthy benefits for the body.

Oats

These are good sources of carbohydrates and have been found to even have heart-health boosting capabilities. It is also a rich source of phosphorus, zing and magnesium.

Sweet potatoes

It is a slow-digesting carbohydrate source which is unlike regular potatoes which is a starch and has high glycemic index.

Whether baked, grilled, roasted, baked or steamed, sweet potatoes are rich in vitamins B6, Cand D as well as minerals like magnesium and iron.

Broccoli

This is one of the best green vegetable around, which is very low in calories and rich in Vitamins A, K and C, as well as folate. It is also a good source of dietary fiber that helps promote good gut health.

Prepare ahead

As you plan your meals, make sure to manage it accordingly and that includes your snacks. Setting a week-long plan would be an ideal measure to effectively strategize your meal plans with your fat loss activities.

What better way to manage your meals with your very own Fitmark Shield Meal Management Bag is a revolutionary carrier bag that comes complete with all the necessary accessories to make it your complete carry-all diet organizer.

Made of high grade polyester for durability and carefully designed to meet your needs the Fitmark Shield Meal Management Bag is your best carry-all solution for your diet management needs.

The post Potent Bodybuilding Foods For Muscle Growth And Health appeared first on .

from Fitness Bags Canada https://fitnessbags.ca/blog/potent-bodybuilding-foods/

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/