Posts Tagged ‘fitness’

 

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Women – Now it’s your turn – THIS ONES FOR YOU!

(Men – You can do these exercises also)

SOURCE:FITGIRLSDIARY.COM

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**WOMEN – YOU CAN USE THESE EXERCISES ALSO**

thank you

Hey Guys,

How are we all doing on this fine day. I hope everyone is well and enjoying life the way it’s supposed to be enjoyed 🙂

Today is just a quick thank you to all my followers and viewers for making this site as phenomenal as it is. If I didn’t have followers, I wouldn’t be as motivated to keep the site going. But you guys support me with your e-mails of gratitude, your views and your follows and it really does mean a lot to me – Thank You.

I don’t know what direction this site will go in, but I will continue writing content from the heart as it seems that is what you guys like. I now literally have followers from all over the world and this fills me with joy as I never knew it was possible. I never anticipated how massive this site would actually grow. From a hobby to something I look to form as a life time career.

I’m a normal guy in my 20’s from the UK who started this site to make myself a name in the fitness industry not really knowing what that entailed. Since then I have competed in two bodubuilding shows, helped 1000’s of people to stay motivated, inspired, and on track with different areas of their lives.

I’ve seen that the material I write actually benefits peoples lives and this really does mean a lot to me as I never knew I had the potential to be a writer in any way, shape or form…

I even had a woman from my gym share with me that from reading my website it helped her through her divorce – Thank you for sharing this with me and I hope you are reading this now.

After seeing 1600 people sign up to my site in just 40 days with no promotion from my end, I knew that I had to write a book and continue sharing material with y’all.

I would start my YouTube channel now, but I don’t know if I can be 100% consistent as of yet hence why I’m waiting until 2016 to see how my time table changes.

Duration Following Dee’s Fitness

My Journey Has Been Incredible

My Journey Has Been Incredible

I don’t know when any of you started following my site, but if you started following me in 2013 just before my first bodybuilding show, you will have seen my progression from the chubby boy in the gym to the guy with abs in just over 90 days – It is possible for anyone to sculpt their dream physique, you just gotta want it badly enough…

Setting goals and achieving them is what I’m all about and I love helping you guys to do the same – I’ve been doing it for over 3 years now and look to continue in bigger and better ways 🙂

They say setting goals and achieving them deems you as a successful person – I agree on this one.

We can all be successful and happy – We just have to strive for it knowing that it is possible.

~If you think something isn’t possible, then you’re right. If you KNOW it’s possible, then you are also right. It’s all about how you think and what you believe that defines your reality~

The Wrap Up

Before I go though, I just want to share with you guys a picture of when I first started going to the gym. I feel to share this picture as I speak to so many people that don’t believe it’s possible to get abs or to even sculpt their dream physique and this is both a lie and limiting thought process.

The moment I said, OK, time to change - No more talking!

OK, time to change – No more talking!

I remember I took a trip out to the sunny Islands of Jamaica in 2007 and I was trying to suck in my belly every time a hot girl walked past, but it just wasn’t working – Sad times right 😦 LOL

That’s when I knew it was time for me to do something…

IT WAS TIME FOR ME TO MAKE THAT CHANGE!

Then after years of dedication, consistency, clean eating and smart training, I evolved like a Dragon Ball Z character into this:

Girls can't keep there eye's of me at the beach now ;-)

Girls can’t keep there eye’s of me at the beach now 😉

NOW when I go to holiday, it’s a totally different ball game. The girls are coming at me from left, right and centre (yes I am smiling as I write this hehehe)

I used visualisation techniques and saw what I wanted to look like and I surely got there in the end…

Moral of the story: If I can do it, so can you…

I love you guys

~Stay Strong~

~Stay Positive~

~Keep Focused~

~Learn To Let Go Of The Past~

~Smile Everyday~

And live life like today is your last

LOVE, PEACE & POSITIVE VIBES

David Richards

DEE’S FITNESS

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Stay in Shape This Winter With Dee

Hey Guys,

How’s it going out there 🙂

Coming up to the Christmas period is a time where the pounds start piling on and all the guys in the gym start “Bulking” –  A term used within the Bodybuilding/Fitness community, whereby dudes eat an over excessive amount of food for the love of the muscle LOL. I did at one time take part in such extreme eating.

But healthy eating is always the way forward and should be adopted as apart of your lifestyle.

Let’s face it, getting in shape and staying toned can be tricky, especially during the festive period. If you feel like your exercise regime has hit a wall, or you just want to give your efforts a boost, you might be interested in the various bodybuilding supplements now available.

For example, bodybuilding experts such as Monster Supplements offer creatine. This is a compound that’s involved in energy production within the body, so it plays an important role in health and fitness. If you’re interested in the sciencey stuff, it’s a nitrogenous organic acid that is produced in the liver. It helps to supply energy to cells around the body, especially those in the muscles. Creatine is made naturally in the body, but you can also get it from certain foods and supplements.

Because of its ability to supply energy where it’s most needed, many athletes and fitness enthusiasts take creatine supplements to help raise their performance levels. It can help them to train harder and compete more effectively. If you’re wondering whether this product could assist you, take a look at the following benefits of creatine.

Improving strength

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One of the main reasons people take this supplement is to bolster their strength levels. Because it helps the body to generate more energy, it can make lifting that extra weight or completing a few more reps that little bit easier.

Research conducted by a team at Charles Sturt University in Australia found that creatine can increase maximum performance and power in high-intensity anaerobic repetitive work. The scientists, who published their research in the Journal of Sports Science and Medicine, suggested that it could raise performance levels by as much as 15 per cent.

Increasing muscle mass

Creatine also boosts water retention, and this can have the effect of making muscles appear larger. When the substance is inside muscle cells, it attracts surrounding water and this can cause muscles to look bigger and more toned. If you’re trying to build up rippling abs and bulging biceps, this is something to bear in mind.

Improving muscle recovery

The compound is also thought to boost muscle recovery after exercise. If you’re hitting the gym hard, you’ll know how difficult it can be to keep up an intense fitness regime. Trying to start a workout when your muscles are aching and tender can be a real chore.

Experts believe that creatine supplements can help to reduce protein breakdown following intense exercise. This may mean the products make it easier to stick to gruelling exercise plans.

Other potential health benefits

It’s not only in the world of bodybuilding and fitness that creatine is causing a stir. It’s now believed that the substance could help to promote health in range of circumstances. For example, a study published in the Journal of Neurochemistry found that the substance might be useful in treating neurodegenerative diseases like Parkinson’s.

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Meanwhile, a team from Ruhr University Bochum in Germany discovered that creatine could help to improve the strength of people who suffer from muscular dystrophy. The experts conducted short and medium-term experiments and revealed that treatment with the supplement improved muscle strength and was well-tolerated.

Creatine may even prove useful in treating depression. Researchers from three South Korean universities discovered that women with depression who added five grams of the compound to their daily antidepressant responded twice as quickly to the medication and experienced remission of the condition at twice the rate compared with women who only took the antidepressant.

See for yourself

If you think creatine could benefit your health regime, you can purchase the supplements online. Of course, it’s important to bear in mind that supplements of any kind shouldn’t be seen as a substitute for a healthy diet. Instead, they should be taken alongside balanced and nutritious meals.

Look out for the next winter special where I’ll be bringing you my secret dietary tips that’ll be sure to help you keep trim throughout the up n coming festive period.

Until next time – Eat well and Stay Motivated

Dee’s Fitness

Hey Guys,

Following on from yesterday, I’m here to bring you some Fitness apps which I have come across as of late and feel they may benefit you as they have done for me.

We live in an era where “Smart Phones” have become the latest technology/fashion trend and with apps being created left, right and centre, I have taken some of the best Fitness/Nutrition apps to not only save you some homework but to also hopefully help you with your new goals for 2014 – I hope you have your goals written down and stuck on your wall already 🙂

In no particular order, let’s get cracking baby.

Dee’s Top 5 Fitness Apps

1) JEFIT – www.jefit.com

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This app is superb! JEFIT is described as the “Worlds Most Dedicated Bodybuilding Software”. They claim that the software/app helps keep you on track, live better, and stay motivated with your fitness goals – Some claim right…Let’s explore.

I love the app as it allows you to track your workouts by creating session logs of how many sets/reps per exercise you have performed. It has a data base with hundreds of exercises to choose from. Say for example you wanted to train Legs and was stuck for exercises – There is a picture of an anatomical figure labelling all the parts on the body and all you simply have to do is click on the muscle group you want to work on, (in this case Legs)  and KABOOM – You have access to a whole list of exercises. It gets better though…

The app actually show’s you how to perform the exercise with a person demonstrating the correct technique and written instructions for clarity.  You can put together a workout from the app itself by selecting a number of exercises and creating a customized program.

If you are a newbie to the fitness game but you know the goal you are trying to achieve, there is an option to select a sample program which will set you out a list of exercises, reps and sets to perform – Pretty neat right.

There is an on line community that allows you to integrate Facebook/Google+ but I haven’t had time to explore that side of the app as of yet. However, I do believe that by integrating your FB/G+ account, you join a network with everyone else who has the app and can share your goals and continue being motivated by others around the world.

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There is a PRO version which cost £3.21 for those of you in the UK (still cheap Internationally) but I haven’t had a need for the PRO version and can’t remember what added features you get to be honest.  The user interface could be laid out a bit better by making it easier to navigate around, but all in all I feel it’s the best app of it’s kind for working out and getting creative.

Dee’s Verdict – 9/10

2) Stretch HD 

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Shouts out to my “brother from another mother” and training partner Scott for showing me about this app. The name say’s it all really lol. Stretch HD has changed the game by not only making an app with superb stretches but has recorded them all in clear HD – Thanks guys 🙂

Once Stretch HD has been loaded the screen will pop up with  two sections at the top. There is a feature on the app  which cost 69p but the rest of the app is free.

Under the sub heading “Stretches” you will see a further 3 categories:

Lower Limbs, Upper Limbs, Back & Kneck

Select a stretch to view a video of how it’s performed. The written instructions below the video will inform you what muscle group the stretches are useful for, key points for the stretches and if any equipment is needed…For example:

1) Sit upright

2) Cross ankle over joint

3) Pull knee towards opposite shoulder

4) Hold 15 to 30 seconds, repeat 3-5 times

It will then go on to explain what that particular stretch is useful for…For example:

Piriformis Syndrome

Sciatica

Low back pain

It really is an excellent app and one that I use at present.

The female doing the stretches is also some nice eye candy and for that…

Dee’s Verdict – 9/10 (What can I say, women are my Kryptonite lol)

3) My Fitness Pal

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This app has over 10 million views and for a very good reason…Where do I start?

I was first introduced to this app over 2 years ago now and it still holds a place in my life 🙂

This app not only allows you to track your calories but also allows you to scan the barcode on the food packaging and bring up it’s information to track the calories. They claim to have over 3 million food items within it’s database including junk food .

WOW, Technology Technology.

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Say for example you wanted to loose weight at 2 lbs a week – All you need to do is enter your information. For example, you’d enter your age, weight, target weight, height, how active you are at present and it will create a plan for you.

It will inform you of how much calories you need to consume on a day to day basis to stay on track and what date you can expect to reach your target weight.

Based on your daily calorific intake that it generates for you, your new role now is to input all of the food you’ve eaten throughout the day and it will let you know if you’ve hit your daily macros, gone over your daily amount or eat too little.

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You can track your progress by viewing graphs that are generated based of your results over a period of time.

As with many apps being launched in today’s market, My Fitness Pal also comes with an option that allows you to integrate your account with Facebook, check on a friends progress (who also has the app) and send messages back and fourth – Pretty cool right.

I really can’t fault this app and for that…

Dee’s Verdict – 10/10 – SMASH!

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4) BarStarzz

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This app here is not for the light hearted!

Does the name “Hannbal King” ring any bells?

Have you seen those guys on Youtube working outdoors doing the most craziest of things with their body whilst working out? If not, check the end of this post for a little surprise.

Well, I gave you that little intro as an app has been created around Callisthenics (a method of training) showing & teaching you how to do the moves they perform and the diets they eat. So it’s still a fitness app but with a slight twist.

I love the app, it’s layout, the concept and as a bonus, Callisthenics has always been an interest of mine.

I love the layout as it’s simple and so easy to use. The home page has a range of videos showing you some of the crazy exercises these guys get up to. A simple scroll to the right brings up a menu with the following sub titles:

Facebook, Youtube, Instagram, Blog, Food, Vegan, Drinks, Routines, Quotes and some other cool stuff you can check out.

A click on each heading will bring you to a new page within the app.

Check out the drinks section as they have some pretty cool concoctions that may seem bizarre but actually look pretty tasty hmm hmm hmm 🙂

The app has some work to do before it can get a 10 in my eyes. I would give it a 9 but due to a few bugs it get’s…

Dee’s Verdict – 8/10

5) ??? – I thought I would try something new on this one. Rather than giving you a number 5, I thought I’d get some of you fine readers out there to send in some ideas.

This year I want to get more interactive with everyone and thought I’d start today.

Plus, one of you might send me an app that I’ve never heard of before that I can share with everyone else.

Send in your ideas and I will put it as number 5 giving you some recognition:(Website, FB Page, Youtube channel – If you have one)

If it goes well and we get loads of ideas, I’ll extend the list to 10 if necessary or more.

For those of you still living in the Dinosaur age that haven’t purchased yourselves a smart phone as of yet, no worries, books & video tapes are still available lol…

I’m only joking guys 😉

So, with technology on the rise we really have no excuse not to be keeping fit, eating well and looking after our bodies.

You literally have a personal trainer in your pocket with you on the go…

What does this mean for future Personal Trainers?

Well, if technology is always changing and advancing it only makes sense we do the same right…

That is why I am continuously learning, studying and getting new certificates when I can (Trainers, I recommend you do the same both for yourselves and your clients)

Come June 3oth I should be a certified Holistic Masseuse & then plan on studying Herbal Medicine/Nutrition – One of my 2014 goals (Damn I cut my work cut out lol)

Anyhoo, that wraps it up for today…

Quote of the week will now be moved Monday’s so you will have both me and Eric Thomas #TGIM to look forward to with a boost of “Monday Morning Motivation”

(Because the world hates Monday mornings lol)

MMM BABY 🙂

Hannibal King Video

David Richards

DEE’S FITNESS

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Hey Guys,

I’ve been meaning to review some apps as of late but I felt I needed some more time to play around with them before I gave my review. I’ve come across some amazing apps which have actually helped me with my Fitness goals and I feel it’s only right I share them with you 🙂

Technology changes everyday, so we might as well keep up with it (especially if we can make use of the products at hand)

Catch y’all tomorrow with the review.

Until then…

Stay Blessed 😀

Dee

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HAPPY NEW YEAR 2014 WOOP WOOP

We made it guys, the New Year is here and already we are 9 days in. Time really waits for no man.

The New Year is always a time for a fresh new start. The energy is powerful in January as the majority of the world are focused on making a new start. However, once February approaches that energy dies down as people easily loose focus on their goals or New Year resolutions. You may know someone this has happened to or even experienced it yourself.

When people set goals they tend to see the bigger picture which is what motivates them to get started in the first place and this is a good thing. For example, if you are 2 stones over weight, the bigger picture for you would be the lost of the 2 stones and a new you. However, the bigger picture can also work against you. Why you may ask?

Well, when you see the bigger picture originally you can’t wait to get stuck in right? A new you sounds great. But I find that once people get started, the bigger picture becomes too big for them and they loose vision as they can’t possibly see a way they will get there. This is why breaking down your goals is so important and I will discuss that in another post.

Today though, I want to talk about a subject most of us have faced in life or will face in life. I think it’s only right I share my story so you can see that we all go through the same things. That leads me to today’s quote of the week:

“The journey of a thousand miles begins with the first step”

The reason why I chose this quote today is because I have come across PLENTY of people recently who are starting out at something new and are already being hard on themselves from the get go.

My Story

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Pizza Eating, Ice-Cream drinking – LOL – Never again

An example is when I first started going to the gymnasium. I was out of shape, unhealthy and wanted to look like one of those dudes on the front cover of Mens Health and Fitness. I love my food and was still eating unhealthily when I first signed up. Back then I knew nothing about staying fit and healthy. I had no knowledge on Nutrition and would order a Chinese, Indian or Pizza at my disposal. What makes it even worst is I worked part time at Domino’s pizza back then and was “very” cool with the manager. Very cool as in free pizza after every shift LOL (with sides)

It’s funny because it’s true hehehe…

Anyway, I had a good 8 years bad eating under my belt and wanted to go from Mr tub to Mr Stud over night.

“You don’t get from A-Z in one go – You have to go through the rest of the alphabet”

It’s the same with anything really. If you want to get good at something or you are trying to achieve something from life, you have to grind, graft, hustle and put that work in… PERIOD!

Work has to be put in, in order to see a result…

I’m sure you’ve all heard it before: 

Cause and effect & You reap what you sow – It’s all Universal Law folks…

Yet, you see so many people who want the results for free so to speak. It either cost them too much time or effort…

If only it was that easy. If it was, we would all be success in this life time. The difference between a successful person and a person who isn’t successful is the cost they pay – Not necessarily money either…

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I kept Going…

The journey to success has to start from somewhere. Don’t beat yourselves up. I use to beat myself up when I first started going to the gym. My previous self dialogue went a little something like this:

“David, why are you so fat”? 

“Why are you going to the gym, you’re wasting your time – Go eat a pizza”

“Damn you’re weak, you can’t even lift this weight”

It’s quite clear I didn’t love myself back then and I had to go through that stage in order to know and love myself. 

To all my guys out there now going to the gym and they’re new to this game – Please drop your ego and know that you don’t have to try and lift heavy weight because the guy next to you is. Ego lifting will get you hurt. You, like everyone else has to start from somewhere in order to build up your strength. 

Women who are new mothers – Don’t ever judge yourself and think your a bad Mum because you don’t get some things right…

~YOUR A NEW MUM – You’re a special Mother with a special little creation to look after. Enjoy the new journey and path you have embarked on~

I am able to approach people like this because I have gone through similar things myself (not the baby part of course LOL)

The more the days go pass and the more I look and reflect on my past, I can see the magical path I have been travelling on (I was blind at the time though)

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What self image have you created for yourself?
Are you the cat looking at the lion or are you sadly looking at it the other way round…

 

Me not loving myself was the magic on the path that has now allowed me to learn to love myself and help others in hand to love themselves – Can you identify the magic?

Me living a life with a poisonous self image of myself has allowed me to identify that image, re-create it into something beautiful and to help others identify their image and to re-create it also if necessary – Can you identify the magic?

I’ve now seen how Life and the Universe really works…

At the time of going through these situations (I used to call them heart breaking at the time) no way did I know the reason for them. This is why I say, when something happens, DO NOT look for the reason – You will just drive yourself crazy (again, talking from experience)

~Let life flow and the reason will be revealed when the time is right~

That’s why when I’m now faced with a sticky situation, I

1) Take a deep slow breath

2) Face whatever it is

3) Make peace with it there and then (Move through anger and negative emotions, never let them consume you)

4) Know that not only will it make me stronger person, but a person that will be able to share the story one day

Just like I’m doing now 🙂

I could keep typing but I feel I have put across today’s message (I hope LOL)

I will be covering a lot more fitness and nutrition related issues this year but I’ve felt recently that “life” issues in regards to the state of mind and humanity as a whole have became more of a priority for me. 

What good is living if you don’t love yourself LOL – I make a joke out of it now only to lighten the energy but it is a serious matter not to be played with.

Anywhoo…

HAPPY NEW YEAR ONCE AGAIN 😀

Really focus your attention on making 2014 the year of the change (whatever the change may be)

It’s your life, your thoughts, your reality and your time to shine…

My Love, Energy and Blessings goes out to you all.

NAMASTE

David Richards

DEE’S FITNESS

Quotes by: Lao Tzu & David Richards

random-thoughts

Hey folks,

How is everyone doing? I hope you’re all well.

2 weeks left until my fitness/bodybuilding competition at the WBFF European Championships taking place on November 9th 2013.

You may find that the show is titled as:  European Fitness and Model Spectacular – London UK – November 9 – I can confirm to you all that this is the same show.

The last few weeks have been a real learning experience for me. What do I mean exactly?

Well, I’ve learnt that I need to improve on my breathing for one. Through sports massages, yoga and stretching, I’ve learnt how tight my body has become over the last few years through bodybuilding and a lack of work on my flexibility. I’ve drastically changed my physique through nutrition and different methods of training  that I’m not used to and it’s made me really think about how amazing our bodies are and how we can change them with just a thought and some persistent work.

It’s almost as if I was suppose to do this show to become more in tune with my body and help others become more in tune with their body.

I’m 4 weeks into my holistic massage course and the amount of knowledge I’ve learnt already is amazing. I have a burning desire to share with you all what I am learning as I know it will benefit you.

I posted the below on my Facebook page and want to share it with you all….

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Sometimes I sit back and ask myself:

“David, why do you endure all this pain in gym and eat clean all the time, you should be out there with all the other young people your age partying and boozing”

Then my higher self kicks in and say’s:

“David, through consistent training and clean eating you have learnt the basic principles to make one successful in this life time – Discipline, Persistence, Will power, Determination and the hunger to keep going even when it feels like you aren’t hungry no more”

Within that though, I have learnt balance – The balance between enjoying life and not letting fitness take over.

Through accomplishing my goals, dreams and aspirations I will also show others that they too can accomplish whatever it is they want from life.

It doesn’t take hard work, it takes smart work. The moment you call something hard your subconscious mind kicks in and everything you’ve ever associated with hard in this life time will boot up (as if it is a program on auto pilot)

This is why you need to be careful with the words you use down to the thoughts you think!

Like I always say though, never believe the information I give you – Go out and research it so you can find the truth within what I’m saying for yourselves!

The start of something new…

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Today I’m was just throwing some random thoughts out there and letting you into my crazy world.

I’ve been blogging for over a year now and it’s lead me to want to write a book. I never knew I had writer skills to be fair and the blog started as just a random website to people now emailing me for advice or telling me thank you for a blog I’ve written. Truth be told, that’s strange to me or weird in a way as I never knew I had it in me.

What’s happened recently is, I’ve been searching into what life is about, why we are here as humans and trying to find out who I am as an individual – Search and you shall find right…Well, I have been searching and let’s just say that at the age of 24 I have found my life’s purpose and I now I feel I have it in me to help other find theirs.

Life isn’t all about the materials goods but living in the western world you would think that is the case!

I haven’t even got started with the things I want to share with you guys on this blog, but life has happened and my priorities have needed adjusting –  But stick with me as I may be able to help you in someway, shape or form and if I do that, then I am living my true life’s purpose…

You are all light…It’s time we took our light and shined it upon all the darkness and negativity around us in the world today.

Love, Peace and Blessings as always

David Richards

DEE’S FITNESS

I keep telling y’all ladies, weights ain’t gonna get you hench 🙂

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Hey Guys,

I’m back with another quick tip of the week.This weeks tip is simple but effective and can be used by anyone

Choosing the stairs over the Lift/Elevator

The Lift/Elevator at work or at the shopping centre may be a nice convenience, but taking the stairs will strengthen your heart, burn extra calories and tone your entire lower body. If you have stairs at home, take every opportunity to use them.

Walking up and down stairs for 20 minutes a day works nicely if you need to squeeze in some cardio but find you are short for time.

I like to consider myself as fit but even walking up a few flight of stairs can have a guy feeling a little short of breath LOL.

Not that I should have to tell you, but the more steps the better…but you already knew this right 🙂

Stair Lunges

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If you have stairs at home, a little work out you can try is lunging up the steps and pausing at the bottom for a nice burn.

Here’s how I see it…taking the stairs cost nothing but a few extra minutes out of your day. And what’s a few extra minutes when where talking about your health…Think about it!