When you work out, it’s very common to focus on chest, legs, shoulders, back, arms, and core muscle groups. An area that you probably don’t target is the muscles that help you breathe. According to new research from the American Physiological Society’s annual meeting at Experimental Biology 2022, it’s possible for muscles that control breath to enhance fitness levels.

What Is Endurance?

Endurance isn’t just something that athletes have to maintain. You need endurance to properly execute repetitive activities in your daily life. These activities range from low-intensity cooking or blow-drying hair to high-intensity hiking and stair-climbing. Your endurance is related to your ability to perform work over and extended period of time. Children seem to play for hours without ever getting tired, but this isn’t necessarily the case for older adults. Improving endurance can help your ability to perform aerobic activity and help you avoid muscular fatigue.

Conventional cardiovascular exercise can help improve cardiorespiratory fitness and exercise tolerance. The reality is that many people don’t engage in regularly aerobic activity, and their cardiovascular health suffers as a result. It’s a proven fact that improving endurance by way of regular cardiovascular activity can reduce the risk of cardiovascular diseases as you age. The new study, however, said that high-resistance inspiratory muscle strength training (IMST) was an excellent way to strengthen breathing muscles. 

What Is IMST?

High-resistance inspiratory muscle strength training (IMST) is typically recommended for people with bronchitis, COPD, asthma, and emphysema. IMST originated in the 1980s as a method of breathing to open the narrow airways in people with the aforementioned conditions. New research states that it may also improve endurance and overall performance. By strengthening the respiratory muscles used for breathing, you can perform better. This happens because breathing volume increases as a result of practicing IMST. Continue reading to see what the study reported. 

12% Increase In Fitness In Just 6 Weeks

The study divided 35 people age 50 and older into two groups. One group used IMST at high resistance, while the other group was controlled and used the device at low resistance. Both groups performed IMST training for 30 breaths, which took about five minutes, every day for six consecutive weeks. The aim of the study was to see if the high resistance IMST group could improve endurance. 

After the six-week period, the high-resistance group experienced a 12% improvement in a treadmill time to exhaustion test. The low-resistance controlled group didn’t experience any improvement. The researchers conducting the study claim that the 12% increase in exercise tolerance is very promising. Tests revealed that high-resistance IMST evoked three-quarters of the increase in exercise tolerance that is consistent with aerobic exercise intervention. The only difference is that high resistance IMST requires very little time to complete. It’s a low-barrier strategy for improving exercise tolerance and cardiovascular health in middle-aged and older adults. 

Relationship Between Physical Activity And Respiratory Muscles

As we’ve discussed, strengthening the respiratory muscles is necessary for improved endurance and performance level. When you exercise, the body requires more oxygen and breathing volume must increase to accommodate the higher demand for oxygen. The muscles surrounding the lungs come into play in this situation, contracting to keep up with the need for oxygen. The more intense the workout, the harder these muscles must work. You need a lot of energy, then, in order to perform physically. When you improve respiratory strength, you increase the amount of oxygen that you can inhale in a given period. That ultimately decreases your energy consumption and enhances your endurance. Now, you know why IMST breathing can help you cardiovascular strength!

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With busy work schedules, working out every muscle group several times per week can be a difficult feat. You may target shoulders one day and legs another day, but what about your back, chest, and abdominals, though? No muscle group should get left behind, and that’s what full-body workouts are for. 

For people who are short on time, the number one worry in the gym is, “Am I making the most of my time here?” It’s logical to think that if you spend half of your workout on your phone and the rest of the time targeting one muscle group. You may be thinking that the idea of full-body workouts goes against leg days, chest days, and back days. While those types of workouts have their place and are effective, many exercise physiologists agree that a full-body routine is a better bang for your fitness buck. 

What Is A Full-Body Workout?

It’s very self-explanatory, but a full-body workout targets the upper body, core, and lower body. Because the exercises activate most of the major muscle groups, they help to elevate your heart rate, which improves cardiovascular strength. One single move is not the entirety of the full-body workout; rather, pairing different moves between short periods of rest is the goal. 

There’s no need for special equipment, which is a plus for people who do not go to the gym. Most full-body exercises utilize body weight as resistance, but you can always incorporate the use of dumbbells or kettlebells, depending on your fitness level. Full-body workouts truly benefit complete beginners or advanced fitness gurus. Continue reading to see why you should start doing full-body workouts.

Maximize Workout Efficiency

If you only have 30 minutes to spare, it’s beneficial to focus on multi-joint movements that exercise the entire body. Back squats, for example, stimulate the same muscles as if you were to use six or seven different exercise machines. Supporting a bar during squats engages the core because you have to stabilize the body under weight. If you are limited on time, and want to maintain a tone physique, try to make at least 20% of your workout full-body exercises. That’ll help you maximize your workout time.

Improved Muscular Recovery Rates

In order to see progress from your workouts, your muscles need time to properly recover between them. Some people can’t handle back-to-back workouts, even if they work out different muscle groups. For these people, full-body workouts are extremely beneficial, as they allow for at least one day off between each workout. This allows for maximum recovery time. 

Reduce Risk Of Injury

Focusing on one or two muscle groups can lead to muscle imbalances, overuse, and injury. When you engage in full-body workouts, you exercise the entire body and reduce the risk of disproportionally stressing a specific joint or muscle group. A baseball pitcher, for example, overuses his shoulder and experiences a higher risk of injury as a result. Strengthening all of your major muscle groups can help protect against common injuries like stress fractures or ligament tears. Injuries can still happen, but an overall stronger body reduces common workout injuries. 

Burn More Calories In Less Time

Time-efficiency is something that many people seek, so take that approach to your workouts. Engaging in full-body workouts is a more efficient way to burn more calories in a shorter time period. Shoulder day or back day won’t burn the same amount of calories as working out muscles in compound exercises. Squats, lunges, burpees, and other similar movements require more energy and coordination to move, as opposed to single-joint exercises. 

Decreased CNS Fatigue

The central nervous system (CNS) consists of the brain and spinal cord, both of which exist in the body’s midline. Comprised of billions of neurons, the CNS is one of the most complex systems in the body, along with the peripheral nervous system. Working out the entire body instead of one muscle group helps to reduce CNS stress from week to week. Lifting weights puts stress on the CNS, no matter if you do a tricep extension of deadlift. Stimulating the CNS day after day can cause fatigue, which ultimately inhibits your ability to lift well. Because full-body workouts exercise the entire body, you get to take a day off between workouts. This recovery period is essential to rebuild muscle and reduce CNS fatigue. 

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Most people know that exercise or physical activity is beneficial for overall health. Even though people may go to the gym on a regular basis, they may not exert themselves enough to have a legitimate workout. It’s possible that people won’t burn enough calories to counteract the anything they ate all day. The fact is that about 30% of people worldwide don’t get sufficient exercise. 

Maybe you work a hard job and don’t have the effort to workout when you get home. Perhaps your desk job drains you and causes utter laziness. Maybe you are a parent and don’t have the time to exercise. If any of those examples describes you, it’s time to try high intensity interval training (HIIT). That’s exactly what Vinnie, a.k.a. V-Man, did with the one and only She Beast, Nadege Ndjebayi. 

What Is HIIT?

Involving short bursts of intense exercise with low-intensity recovery periods, HIIT works to improve both cardiovascular and muscular strength. Many people love HIIT workouts because they only last for 10-30 minutes. Even though they are shorter than the average gym-goer’s workout session, HIIT sessions have proven to be more effective. Studies show that HIIT workouts burned 25-30% more calories than other forms of exercise. You’ll see how exhausted Vinnie was in the video in this article. In fact, he’ll tell you all about it below.

I love a good workout. Whether it’s riding down the slopes on a snowboard, lifting free weights, surfing, or hiking, I love to explore as many activities as I can. One thing I had never done, though, was HIIT training. I’m not a cardio guy, and you’ll see how badly the She Beast whooped my ass in the training session. Am I out of shape? Cardiovascular speaking, absolutely, but that’s because I don’t focus on cardio exercises as much as I should. That left me feeling embarrassed and weak during the workout session, but sometimes it’s good to feel that way. It means the training works!

Who Is The She Beast?

Nadege Ndjebayi is one of the most inspirational and motivated women I’ve ever had the chance to meet. Born in Paris, Ndjebayi has dedicated a huge portion of her life to transforming her health. She struggled with weight gain and poor eating habits in the past, but she found the will to overcome obstacles and emerge a healthier person. She is a personal trainer who has the drive to inspire the masses, and she exudes female empowerment. Her love for fitness has helped other women find their inner she beasts. You’ll see how mighty her roar (and muscles) are in the video. 

Ndjebayi trains at The Method, a black-owned gym in the heart of Downtown Los Angeles, CA. It aims to give people the most efficient workouts, while offering impressive recovery methods to maintain optimal physical health. The gym offers a variety of circuit, boxing, and booty-focused workouts, but the featured one is the Metcon. This 25-30 minute HIIT workout aims to burn 600-700 calories. That’s the craziest workout I’ve ever heard of! Naturally, I had to try it.

The Workout

Before I start telling you how exhausted I was, let me first start by saying that the gym feels like a club. She Beast calls it, “the only club you should be excited to go to.” The lights are going, the music is bumping, and She Beast is yelling at you the whole time. She’s not yelling to demean you or anything like that; rather, she’s doing her best to match the intensity and motivate you to power through the workout. 

I started by biking a mile on the assault bike, which is a heavy-duty exercise bike. Using your upper and lower body, you crank the pedals and pull/push the handles. From there, I went straight into pull-ups for 30 seconds, followed by tricep dips for 30 seconds. Only then was I allowed to rest for 30 seconds. Then I was back to the pull-up bar. I managed to complete a few pull-ups, but then She Beast had to assist me with reps for the remaining time. Fortunately, I could still do tricep dips after finishing those pull-ups. 

After 30 more seconds of recovery, I went back to the pull-up bar. Little did I know, that I had no strength left. I tried pulling myself up, but nothing happened. My lats and traps were useless and I was done for. And we were only on the first circuit of the workout! I should’ve taken the resistance band to assist with pull-ups that she offered me in the beginning. 

She Beast then pointed to the stair climber. I was excited to try this machine, which I only ever saw in the Rocky montages in the movies. Although, I did not look as ripped and determined as the boxers in the movies. As you can see in the video, I looked exhausted, because I was. I dug deep and was inspired to keep pace with the thumping beats she blasted in the studio. It was She Beast who kept me motivated to complete the workout. She kept saying, “Come on! Stay on the beat!” I tried as best I could.

Post Workout

Needless to say, I wanted to die. My lungs had never worked that hard in my life, and I was proud of myself for completing the workout. Before this HIIT session, I never needed help with pull-ups in my entire adolescent or adult life. It was definitely humbling because it exposed the areas I need to improve on in my fitness game. 

Did I feel like my inner She Beast came out to roar during that session? I don’t know if it did. I think it went to hibernate after the workout, though. What I do know is that if you want to get in shape and be the best version of yourself, head over to The Method gym and take some classes from the She Beast. You can find out more about her and what she does with the information below. 

Instagram: @nadege_ndjebayi

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If you took a long break from exercise during COVID-19 and want to start back up, you are not alone. Many people adhered to lockdown measures, staying home as much as possible. Unfortunately, lockdowns and the fear of contracting COVID-19 caused many people to avoid exercise, even if an outdoor space was available.

Returning to your old training regimen is not going to be a walk in the park. In fact, fitness experts suggest that you ease in to an exercise regimen to avoid injury. After a year of not working out, for example, you will most likely have lost your progress. That means you shouldn’t expect to warm up with the starting weight you remember. It’s so easy to injure yourself if you rush into exercise after a long break. Going too hard can increase the risk of shin splints, tendinopathies, and other overuse syndromes. It’s all about the slow build, no matter if you work on cardiovascular or strength training exercises. 

The body is an amazing creation and it has the ability to rebuild strength, provided your general health isn’t in a dramatic decline. Start with the right training method after your period of inactivity. Always listen to your body to avoid pushing it into a state of discomfort. Pay attention to warning signs, including tightness, pain, or limited range of motion, and stop if these things occur. 

Manage Expectations

If you could easily run a mile before the pandemic and have not exercised since, don’t think that that mile is going to be an easy feat. The same can be said for your warm up weight on a bench press. The fact of the matter is that if you did not work out, or only worked out minimally, during the pandemic, you will not be the same upon your return. That’s perfectly fine, but expecting that you will be the same sets you up for failure, injury, and disappointment. It’s very common to be upset or angry when you tire easily or can’t lift what you used to. It’s better to self-examine before your workout to assess where you should start. Once you have a starting place, you can create goals to motivate yourself to get back to where you were.

Set Goals

Not only does setting goals help to motivate you, but it also keeps you focused. The goals should be specific, smart, realistic, and time-sensitive. Is your goal to run a 5K in under 20 minutes? Maybe you want to get stronger, increase your rep count, or squat a certain weight. Whatever the goal is, gradually build towards it. Start small and increase the difficulty as time passes. You can reach your goals, but you have to start slowly so that your body can acclimate to your new regimen without worrying about potential injury.

Diverse Activities For Runners

People who run require a different workout regimen than those who only want to lift weights and build muscle. When you return to running, take the time to stretch before and after your run. You may also want to consider foam rolling for myofascial release. Running is not just about distance or time, though. Physical trainers suggest that runners develop a solid glute strengthening routine to increase muscle strength and mobility. Additionally, you may also want to adjust sleeping and eating habits to encourage an overall healthier body when you run.

Tips To Stay Motivated

There is no possible way that you will experience instantaneous results. That’s just not the way life goes, folks. Unfortunately, most people want to give up when they don’t see immediate progress. Giving up after so much time away from exercise defeats the purpose or returning to the gym! One of the best ways to make your new exercise routine a habit is to engage in exercises that you like. Consider joining a fitness class with a motivational instructor. Zumba, spin, hot yoga, or Pilates might be more beneficial for you and your fitness goals. You may even want to sign up for personal training sessions to help you stay on track. If a trainer is not affordable, consider using a workout/fitness app to set goals and track progress. 

Don’t Beat Yourself Up

It’s easy to compare your pre-COVID self to your post-COVID self, but don’t do that. If you haven’t been training for over a year, there is no need for comparison. In fact, that’s a ludicrous idea! Your strength or endurance declined, but you are back to bring them back to where they were. Be proud of yourself for wanting to get back in shape. Always stay positive and you will get back to where you left off before the pandemic. 

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For a lot of people, washboard abs are the epitome of peak physical fitness. There’s no denying the beauty of solid abs. They look great in photos, boost self-confidence, and help you maintain control over daily activities. The last point doesn’t sound as interesting, but a strong core is essential for optimal balance, posture, and reduced risk of injury.

Whether you already have a washboard stomach or you’re working on getting one, the yoga poses in this article are greatly beneficial. These poses are static and limiting movement is your ultimate goal. Maintain correct form throughout and engage your core muscles. If you fail to engage your core, your dream of strong abs fades farther and father away. You’ll know if your core muscles are activated because you’ll feel the difference!

6 Yoga Poses To Build Stronger Abs

Forearm Plank

Even though this is a classic core strengthener, people fail to execute it correctly. Begin in a tabletop position with your knees directly under your hips and your wrists directly under your shoulders. Lower yourself down onto your forearms and step your feet back. Make sure that your elbows are directly under your shoulders on the mat. Push your heels back, engage your thighs and glutes, and squeeze your core. Keep your back straight and neck in line with your spine. Hold for 30 seconds to one minute and then gently release.

Revolved Chair Pose

Not only does this pose work to strengthen your quads and glutes, but it also targets your abdominals and oblique muscles. Stand up straight with your feet together. Take a deep inhale as you raise your arms above your head. Simultaneously, shift your weight down and back as though you are going to sit in a chair. Keep your back straight and don’t let your knees extend beyond your toes. Draw your hands to your heart center in one inhale. During the exhale, hook your left elbow on the outside of your right knee. Twist to your right, opening up to your right side. Hold this pose for 5-10 breaths before returning to center and repeating on the other side. 

Upward Facing Plank

If you have any shoulder tightness, this is going to feel like a wonderful stretch, but it also helps to build core strength. Start in a seated position with your legs extended out in front of you. With your back straight, plant your hands on the ground (fingers facing forward) directly behind your hips. Lift your hips and allow the soles of your feet to fall towards the floor. Press them down flat if you can. Lift your chest, squeeze your glutes, and hold in your core. Hold this pose for 10 breaths. 

Locust Pose

This is a great prone position to counteract the many supine poses and exercises associated with abdominal workouts. Lie flat on your stomach with your forehead on the mat and arms extended back by your sides. Contract all the muscles in your arms, legs, and core to lift your head, chest, and lower legs off the mat. Keep your neck long and continue to breathe slowly for 10 breaths. With each breath, try to lift a little higher. Release and relax. 

Boat Pose

This pose works to improve your core strength and balance at the same time. Start by sitting up straight with your legs extended out in front. Bend your knees so that the soles of your feet are on the mat. As you lean back slowly, extend your feet up so that your body is in a “V” shape. Keep your back straight and reach your arms a little past your thighs. Hold this pose for 30 seconds and then return to the starting position.

Side Plank

A lot of people neglect their oblique muscles, so this pose is just for them. Get into a plank position with your hands on the mat directly beneath your shoulders and your feet extended back. Shift your weight to your right hand and begin to twist, opening up as you stack your left foot on top of your right. Engage your right oblique and hip to lift up away from the floor. Extend your left arm up and direct your gaze toward your fingers. Hold this position for 5-10 breaths before switching sides. 

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It’s safe to say that people nowadays are living longer than all previous generations. That doesn’t mean that we are the healthiest of people as we age, though. People can easily live to be 90 years old, but what is their quality of life like as they reach those years? More often than not, people in that age bracket are not in the best shape and rely on medications to make it through the day. Advancements in modern medicine are wonderful, but there’s no reason to rely on it to keep you alive. That’s not quality; that’s merely existing. 

Depending on who you talk to, quality of life can be measured a few different ways. Some people base it off love, while others use happiness as a measurement, but it’s safe to assume that physical health largely dictates quality of life. Eating healthy and exercising regularly are common suggestions to live a long and healthy life, but you can do more than that. Eating quinoa and sweet potatoes with kale every day or running every morning isn’t the sole answer. 

It’s possible for you to take your health to the next level when you practice other activities that keep you mentally, emotionally, and physically healthy. Start doing the following five things and you’ll find that your quality of life drastically improves. Plus, these habits will benefit you in the long run!

Get More Vitamin D

According to research, roughly 90% of American adults are mildly deficient in vitamin D. Nobody goes outside anymore! We are indoor creatures that were not designed to be indoors all day long. Exposure to the sun and natural light not only contributes to healthy vitamin D levels, but it also helps you maintain a healthy circadian rhythm. When you have sufficient vitamin D levels, it’s easier for the body to absorb calcium and your immune system is functions optimally. 

Warm Up Before Workouts

Regular exercise is a fantastic way to keep your body in shape and healthy as you age, but there’s something to be said about a good warm up. Stretching, foam rolling, and getting the body mobile before a workout is the best gift to give your body. Not only does it reduce the risk of injury, but it also helps to boost performance. A study at Austin State University monitored a group of people who engaged in either static stretching or a dynamic warm-up before weight lifting. The results indicated that the participants who engaged in dynamic warm-ups, doing things like high skips or lunges, experienced enhanced performance. 

Start Meditating

Meditation can change your life, people. It may seem like an Instagram influencer’s trend, but Om-ing your way through life, even for 10 minutes a day, can help you unwind and improve focus. We don’t often take time for ourselves in the fast-paced world in which we live. According to several studies, daily meditation can lead to better sleep, lower stress levels, stronger immune function, and lower blood pressure. Meditation can also help you establish a healthier mind/body connection.

Wear Sunglasses

This isn’t just so you look cool, but it definitely helps. Just as you lather on sunscreen to protect your skin from ultraviolet (UV) rays, you should throw on a pair of shades to protect your eyes. When you don’t wear sunglasses in the sun, you increase your risk of cataracts, skin cancer, and sunburn. It’s beneficial to wear sunglasses that have 99-100% UV absorption, or UV 400. While polarized lenses cost more, they also protect your eyes a lot better than non-polarized lenses.

Practice Daily Gratitude

How often do you look at others and become jealous of what they have? It’s common to compare yourself to others around you, which only increases stress and feelings of self-doubt. Mental health research found that people who are grateful tend to be healthier than those who are less grateful. Additionally, people who practice daily gratitude tend to handle stress better and have stronger immune systems. Start each day by writing down five things you are grateful for, and you’ll find that you’re healthier and happier down the line. 

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Health is the biggest priority of all! Well, that’s our motto, and we hope that people learned to adopt that mindset after the crazy year that was 2020. Outside of dietary shifts to improve overall wellness, people had to shift the way they exercised, adjusting workout routines in response to gym closures. Needless to say, the fitness landscape is drastically different now. 

That’s why 2021 promises new and exciting changes in fitness cultures! People started working out from home during lockdown, purchasing any gym equipment that wasn’t already sold out. Through online workouts, exercise apps, and basic necessities, people learned that they could stay fit and healthy without gyms. For example, Peloton saw a 232% increase in sales during the first quarter of 2020, and E-commerce Times reported that dumbbell sales increased by 1,980% from April 2019 to March 2020. 

According to research, roughly 80% of adults took to some form of exercise during COVID-19 restrictions. Whether that was walking around the neighborhood, engaging in online HIIT workouts, or joining yoga Zoom classes, people understood the importance of movement. 

What’s To Come In 2021? 

Now that restrictions are relaxing and things are opening up, what can we expect from fitness trends in 2021? Some people are eager to get back into the gym, while others have already started working out at smaller, private outdoor gym facilities. The fitness world is definitely going to look different from now on, and these are five trends that health experts expect to see in 2021. 

Home Fitness

OnePoll conducted a poll consisting of 2,000 people. Roughly 75% of them stated that it was easier and more convenient to work out and stay fit at home than if they were going to gyms. More people are interested in at-home exercise, especially since the reopening of gyms is uncertain as we continue to move through the pandemic. Home fitness doesn’t require a gym membership, and saving money is paramount now more than ever before. With a pair of resistance bands, a set of dumbbells, and the internet, it’s very easy and affordable to stay or get in shape. Additionally, many fitness apps are free and the ones that cost money are much more affordable than the average gym membership. 

Quick-fire Workouts

It’s no secret that attention spans are shorter than ever. People can barely make it through a 15-second reel on Instagram, let alone a 45-minute workout! Additionally, schedules remain hectic, which means that people want to break a sweat and feel the burn in a shorter amount of time. Micro-HIIT workouts or quick-fire workouts range from three minutes to 20 minutes. Because they are rapid and intense, you only need to do them three times per week. Fiit offers workout challenges that range from 7-10 minutes, and they work to increase cardio and enhance strength. Expect to see short HIIT workouts that offer amazing benefits as we move through 2021. 

Holistic Fitness

Mental health was just as important as physical health during the pandemic. Establishing a healthy mind-body connection is integral for mental relaxation and stress relief. Fitness enthusiasts aim to promote physical fitness and mental health without making the two separate. According to statistics, Pilates, yoga, and other mind-body activities are projected to become a $66 billion industry by 2027. This number includes both virtual and in-person classes, apparel, equipment, and more. Expect to see a push in intentional exercise in 2021, which focuses on muscle and mental activation. 

Active Video Games

Wii Fit saw its popularity back in the day, but there is new growth on the fitness video game horizon. As it turns out, the video game industry developed more games that require body movement in place of the plain old controller. Just Dance 2021 will involve dance-related workouts to have fun and enjoy with a group or on your own. Nintendo Ring Fit will be an interactive game, which involves holding the wheel in front of you and following the full body movements. VR companies are also expected to bring training into the VR world very soon. 

Wearable Technology

From the Whoop Strap to the Oura Ring, the wearable technology industry has increased in popularity over the past decade. At first, it was all about the FitBit. Now, experts predict that over 900 million people will be wearing fitness devices by 2022. These devices help provide valuable information about overall health. From overall exertion and personalized recommendations to recovery and sleep, these devices help to track and improve overall wellness. 

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Remember the days when going to the gym was a regular occurrence? Those were fun, right? You know what wasn’t fun? Waiting for people to finish with the equipment you needed to use to complete your workout. There’s one piece of equipment that put an end to all of that waiting: the kettlebell. 

For the average home gym, the kettlebell is the perfect piece of workout equipment. There’s no need for benches, elaborate dumbbell sets, plates, barbells, pulley systems, or squat racks. The kettlebell is perfect for full body circuits that tone the major muscle groups. 

While the exercises in this article will help tone your entire body, it’s important to accompany them with a clean diet. Eating the right foods will take your body to the next level, just like the following exercises. 

#1: The Kettlebell Swing

If there’s one exercise to know how to do with a kettlebell, it’s this one. It works the core, glutes, legs, shoulders, abs, and back. Start with your feet shoulder-width apart and hold the kettlebell with both hands between your legs. Hinge at the hips and bend your knees slightly. In one powerful motion, press your weight into your heels and swing the weight upwards to shoulder height, thrusting with the pelvis. Don’t lift the weight with your shoulders. Drop it back down and repeat this swinging motion, engaging the glutes throughout. The motion of this exercise is mainly driven by the glutes as you thrust forward, so keep that in mind. 

#2: Goblet Squat

Stand with your feet hip-distance apart and point your toes slightly outward. Invert the kettlebell so that the bulbous part is facing up. Grab the handle with both hands and hold it close to your chest like a goblet. Squat down and engage your lower abdomen to protect your lower back. Squeeze your glutes and drive through your heels to return to the starting position. 

#3: Kettlebell Push Press

This is an explosive move that helps to tone the traps, triceps, and deltoids. It also works to build core stability. Stand with your feet hip-distance apart and hold the kettlebell in your right hand at chest height. Hold your left arm out to the side or keep it down and relaxed by your side. Lift your chest, keep your back straight, and lower into a subtle squat, but only a couple inches before exploding upward, extending your right arm above your head. Your right bicep should be by your ear. Finish your reps and then repeat on the other side. 

#4: Russian Twist

It’s all about the abs and obliques with this exercise! Take a seat, no literally, please take a seat on your buttocks to start the exercise. Sit with your knees bent and your feet pressed into the floor in front on you. Hold the kettlebell with both hands by your right hip. Contract your abs as you twist toward the other side, bringing the weight with you. Try to tap the kettlebell on the floor each time you twist. 

#5: Bent Over Row

When engaging in this exercise, proper posture and form is key because you don’t want to injure your back. Stand in a lunge position with your right leg out in front and bend your right knee slightly. Keep your chest up and back straight as you lean forward at an angle to be in line with your back leg. Hold the kettlebell in your left hand and pull it back, drawing a line with your elbow as the guide. Your upper arm should be in line with your back, engaging your back to hold the weight. Return to the starting position in a controlled manner; you don’t want to release the weight. Repeat on the other side once you finish your reps. 

#6: Kettlebell Offset Squat

Stand with your feet shoulder-width apart and hold the kettlebell in a rack position with your right hand at shoulder-height. Extend your left arm out in front of you and lower into a squat, engaging your glutes and core. While down in the squat, make sure that your back is straight and that your knees don’t extend beyond your toes. Drive through your heels to return to the starting position. Finish the reps and then repeat with the other hand holding the kettlebell. 

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For the average person, stretching is stretching. Most people are unaware that there are multiple forms of stretching, including dynamic, static, and active stretching. It’s likely that you are familiar with static stretching, which involves going through the motions that you’ve observed or learned over the years. As it turns out, active stretching is the most beneficial form of stretching.

What Is Active Stretching?

Active stretching is a form of static stretching, but it involves remaining in a position that isolates the muscles that you want to stretch. If the stretch aims to target the hamstring, you only use the muscles in that area to hold the pose. For example, during the pose, you contract the muscle group that you’re stretching and relax the opposite muscle group. This actually can deepen the stretch and improve range of motion. You don’t need external forces to increase mobility with active stretching.

What Does Research Say About Active Stretching?

Active stretching is based on reciprocal inhibition, meaning that you voluntarily contract one muscle group and relax the other muscle group. This allows you to go deeper into the stretch. A review in 2012 compared active stretching to passive stretching, in regards to muscle loss prevention. The majority of the research indicated that active stretching helped prevent muscle atrophy, whereas passive stretching didn’t do much. Other research from 2015 found that actively stretching the hamstrings improved flexibility and knee flexion more than people who passively stretched. 

If you don’t regularly engage in active stretching, we recommend starting now. It may help to improve performance, accelerate recovery time, and improve range of motion and flexibility. See the following benefits below. 

Pain Relief

Active stretching works to improve circulation to your muscles by gently stimulating them. In doing so, you can experience less tension and pain in the targeted areas. It’s not a and done and done quick fix thing, though. You have to regularly engage in active stretching to help relieve pain. This has been proven with athletes who experienced an injury and used active stretching for recovery.

Muscle Strength

Please don’t think that active stretching replaces strength training because it doesn’t. Not only does help to maintain your strength, but it also feels good. According to a study from Medicine & Science in Sports & Exercise, people who actively stretched their legs for 40 minutes several times a week improved their one-rep max by 32% in 15 different exercises. People also improved muscular endurance, standing long-jump, vertical jump, and more. 

Better Performance

One of the most common benefits of all stretching is that you can improve your athletic performance. For active stretching, engaging the muscles during the stretch can improve performance in those areas. By improving mobility, range of motion, and overall flexibility, you have a better chance at performing better and reducing the risk of injury. 

Personalized Stretching

With regular passive stretching, you address general pain or work to increase flexibility. More often than not, people aim to stretch areas of pain, but don’t correctly address the affected muscle group. Active stretching allows you the opportunity to cater your stretches to the areas of pain. You can look up videos online about specific active stretches for your needs, or you can visit a stretch therapy center. You can read more about stretch therapy by clicking here. 

Better Form During Exercise

If you are a workout enthusiast, then you understand how optimal form is paramount for reducing risk of injury and targeting the muscles you actually want to strengthen. Most people engage in exercises with improper form all the time. No matter what type of exercise you do, you can always improve your form by actively stretching. As we stated earlier, active stretching can lead to better performance and improved muscle strength. Healthier muscles and flexibility allow for full range of motion, which makes it easier to successfully perform the exercise.

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From the days of the quarantine-15 to the fabled holiday weight gain, it’s safe to say that this year and last year were not kind to your waistline. In times of stress, many people resort to food for comfort. Are we right or are we right? It’s too easy to find comfort in food, especially when holiday treats and sweets attack you from all angles. 

The holiday season is fast-paced, what with shopping, end of the year projects, travel, and coordinating with family. Even though the holidays involve a lot of family time, functions, gatherings, parties, and more, it’s still important to carve out a portion of your day for physical activity. If you don’t feel safe heading to the gym or it’s too cold to exercise at an outdoor gym or outside, engage in the following exercises that you can do no matter where you spend the holidays. 

Push-Ups

You can do push-ups anywhere, no matter if you’re in a basement, on top of a mountain, or in your grandma’s living room. The push-up is a great upper body workout that engages your chest, shoulders, triceps, and core muscles. Start in a plank position with your legs extended back and your hands on the ground directly beneath your shoulders. Engage your pectorals and shoulders and lower your body down until it’s hovering above the ground. Press back up to the starting position, keeping your body in a straight line the entire time. Complete three sets of 8-10 reps. 

Side-Ups

These are wonderful for the obliques, which don’t receive the attention they should. Lie down on your right side, stacking your left leg on top of your right. Place your right forearm on the ground perpendicular to your body. In one motion, press up into a side plank position, squeezing your right oblique, hip, glute, and shoulder all at once. Hold at the top for a split second and then lower yourself back down. Complete three sets of 10 reps per side. 

Bodyweight Squats

Whether you need to break up your at-home work life or work off some extra holiday sweets that you put away, squats are the answer. Start by standing with your feet shoulder-width apart. Keep your back straight as you squat down until your thighs are parallel to the ground. Make sure your knees don’t extend over your toes, engage your glutes, and drive through your heels as you return to the starting position. Complete three sets of 10 reps per side. 

Shoulder Taps

This takes the plank to another level! The most important thing to remember is to engage your core to prevent rocking from side to side. Start in a plank position and widen your feet so that they are shoulder-width apart. Keep your core engaged to stabilize your body as you bring your right hand to your left shoulder to tap it. Return it to the ground and then repeat with your left hand to your right shoulder. Complete three sets that last 20 seconds each. 

Lunges

This is the final workout that will propel you through the holiday season. It’s a great exercise because it engages your leg muscles, glutes, and core. Start in a standing position with your feet hip-distance apart. Step your right foot forward and plant your foot on the ground. Bend your legs and make sure that your right knee doesn’t extend beyond your toes. Your left knee should kiss the ground. Don’t bounce off your left knee because that increases risk of knee injury. Squeeze your right quadriceps and glutes as you press back to the starting position. Repeat on the other leg. Complete three sets of 8-10 reps per leg. 

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