Calisthenics for beginners

WORKOUT WARS !!

MINI TRAMPOLINE EXERCISES! The Beauty of Rebounding..

Hey Howdy Hey, Marco here:

To maximize the benefit of your rebound workout:

Drink 12-16 oz of clean filtered water beforehand.
Do it outside and connect with God and nature. (If nature permits)
Take at least 10 deep breaths of fresh air. In through your nose, hold it for a few seconds, then push it out through your mouth.
Get sunlight on as much of your body as you can.
If possible do it with enough intensity to break a sweat. What a great way to start your morning!

Bounce !!

But wait. There's more!

Yoga facial exercises: How to tone and lift cheeks

This is just plain ole funny. But it works! 

How to Get Big Shoulders With Bodyweight Exercises! Only 3 Exercises!

5 quick and simple tips to help shed some fat..

As we come to terms with the fact that the years are ticking normally comes with the determination to begin to get back in shape. If your efforts at exercising are not going as well as you had planned, take a look at these tips. They might help get you back on track.


Tip #1 – Do Something You Enjoy Exercise doesn’t have to mean spending hours at the gym peddling away on a stationary bike. It doesn’t mean you have to spend money on exercise gadgets you will likely never use, either. Anything you do to get your body moving is going to be better than doing nothing. Walking is an easy exercise that you can do just about anywhere, in any climate. Bike riding, dancing, gardening, weight lifting, swimming, playing a favorite sport, house cleaning and even playing in the yard with your children are just some of the ways you can add exercise into your daily routine. Read on folks... (Thanks Rob!)

Eliminate the flab.. 

Can you pass the "Sit & Rise" Test? If not..

Marco here..  A simple screening test of musculo-skeletal fitness has proved remarkably predictive of all-cause mortality in a study of more than 2000 middle-aged and older men and women. The study, was performed in Brazil by Dr Claudio Gil Araújo and colleagues at the Clinimex -- Exercise Medicine Clinic in Rio de Janeiro. Remember, it's the start that stops most people! GOYA!

You Better Pass This Test!

Thinking of Suicide? Start Running. Apparently, running now kills..

Somewhere along the line, being fit and healthy got redefined to exclude endurance work. Long and steady cardio is now the height of boredom, a waste of time, and - worse yet - the antithesis of "gains." No longer do we need to log endless miles to burn off stubborn fat (regardless of whether you enjoy cardio or not) running can kill you. Whatever..

Sorry Skeptics, But Running Is Good for You

100 Doctors Don't Lie Shakeology!!

I'll be signing up real soon! Love Insanity and P90x! 

Rest in Peace Mr. Joe Weider

On Saturday, Mar. 23, the world lost Joe Weider, the creator of the bodybuilding empire that founded Arnold Schwarzenegger, after he died from heart failure. At 93, Joe Weider sadly passed away on Saturday, but the world is not yet moving on. Celebrities have begun tweeting their sadness and condolences to the king of bodybuilding. It all began with an official statement from Arnold Schwarzenegger.

Joe Weider created a full empire; he created dietary supplements, competitive muscle-building contests and several muscle magazines – Muscle and Fitness, Flex, Men’s Fitness and Shape.

Even though he’s passed away, he will be remembered for not all the great things he did, but all the great people he influenced.


Joe Weider, RIP

Here's Why Exercise May Be The Best Medicine!

Marco here and guess what? There is no debate, regular exercise is vital for maintaining health and wellness.  Again and again, research confirms that everyone can benefit from physical activity.  Want to live a long, healthy life?  Your chances of doing so are far better if you regularly work your body.  According to the U.S. Department of Health and Human Services, regular physical activity has been shown to reduce mortality rates of many chronic diseases. Additionally, many illnesses and health ailments can be improved, or even prevented, by engaging in regular physical activity.

Read more...

10 Reasons You're Not Losing Weight

Marco here. There are obvious things that can derail your diet and exercise plan such as children, work, stress, oh, and how about plain ole life!  Over-eating, consuming too many calories from foods loaded with sugar, fat and carbohydrates, chemicals, artificial sweeteners, skipping meals etc. Trust me, I know. I live in the real world. I miss the good old days when the gym was a priority. There were some mornings when I would work out before I even brushed my teeth. Baby needs a diaper change? Hang on! I'm doin' ab work! That's why they make diaper rash ointment... We get older and we no longer care as much about how we look and feel. We're adults. We have to be responsible. Gotta work. Gotta buy groceries, gotta pay the bills. F it! I'll grab an energy drink and save some money for Lipo. Some folks hate to exercise, some just have no time. Just know this, if you don't take care of your body now, Big Pharma ain't gonna save you later! Your kids will just stick your ass in a home and come visit on the weekends. Maybe... Rot and die or get healthy and stay healthy now. We get one chance at life. Better to be and feel your best!

10 Reasons...

6 MINUTE ABS SUPERSETS

GETTING BACK TO FITNESS! Jogging ain't a fat burner...

Hey, Marco here. Unless you really love to jog, and I do, add a couple of sprints to your run. Really. Sprint for 20 to 30 seconds on the tread mill, on the road, the elliptical, rowing, up a hill, whatever. That is of course, if you're able to do sprints. A sprint is pretty much your fastest run. Or row, or jumping, whatever. Sprinting basically means your fastest and hardest. When you're moving your fastest, the movement can only be brief. Why? Go sprint a mile and see what happens. This power based movement cannot be sustained. Twenty to thirty seconds will be long enough. Believe me! Especially when you're low on time and want a quick energizing workout...

Free Weights vs. Machines for Muscle Gains

Top 5 Benefits of Exercise Beyond Simply Looking Good

WHO'S BIGGER? Mr. Bigger or Mr. Bigger's baby?

Hey, Marco here! The answer? Mr. Bigger's baby! Why? Because he's a "little" Bigger! Nothing like starting out Monday in a good mood! Yeah, I woke up late! Anyway... Here's some quick tips for a better workout AND a bigger, but not much bigger body! Read on ~~

1. Keep your workouts short and sweet! Get in and out within one hour. Hey, you've got a life, right?
2. Train each muscle less frequently but with greater intensity. Alternate workouts while splitting up exercises, focusing on different muscles in consecutive training sessions 3-6 times a week.
3. Do cardio and aerobic exercise AFTER your weight training or as I do, on non weight training days.  I don't like to do cardio before my weight training. Okay, I'm gettin' old...
4. Always warm up and start with lighter weights and work your way up to the heavier plates.
5. As I learned from my trainer way back in the day, squeeze and flex your muscles between sets, especially right after a set. Oh, if you squeeze and get a cramp, which used to happen to me, increase your water and your trace minerals. (Don't know if there is any science to this, but it worked for me!)
6. Stretch lightly between sets instead of checkin' out the hot guy or girl in the spandex. And keep your eyes of the tv's which are all over the gym...
7. Always drink plenty of good, clean water through out your entire workout! And if doing cardio afterwards, drink a hefty glass before getting started. Water! Drink of Champions!
8. Take a protein shake, (I use Vega) or eat a hight protein meal with one hour of training. You can throw in some carbs too during this time.
9. And when possible, train with a fanatic! Someone who is enthusiastic about their health and body! Train, and keep the chatter to a minimum.
10. When finished, take a shower! Most gyms don't have filtered shower water, so be quick about it! And as Mom always said, "Make sure you have clean underwear!" (this won't make you bigger)

Peace! Love! Happy!
Marco

Top 10 Injury Causing Machines in Gyms

A typical modern gym houses hundreds of individual pieces of exercise equipment, some of which appear purposefully designed to injure as many trainees as possible. Here are ten of the most dangerous exercise machines. Avoid these, and avoid any so-called personal trainer who recommends them.

Dangerous Machines!

Yoga at Work - Sitting Yoga Poses & Breathing Exercises

Goodmornin'! Research has found that sitting for extended periods of time is linked with an increase in several health risks. So what's a person to do if they sit at a desk all day? Hmm... got yoga?


And here's a few more tips...

*Stand up to take phone calls. Rather than kicking your feet up on your desk for the conference call, stand up while you chatter. Better yet, do a couple of stretches.

*Walk to see a colleague. Next time you pick up the phone or start to fire off an email, take a stroll down the hallway instead.

*Have “standing” meetings. Remove the chairs so that everyone has to be on their feet (this will probably keep meeting time to a minimum, too!) Won’t fly in your office? Encourage regular breaks for people to stand up during long meetings.

*Do your business on a different floor. Any time you need to use the restroom or a vending machine, take the stairs to the level above or below you.

*Move things away. Rearrange supplies such as trash bins and printers so they’re off of your desk and in another location—that you have to walk to.


Exercise at Work!

THE 15 MINUTE RULE! For when you just don't feel like it!

And a big "THANK YOU!" to Dr. Rob Gilbert for teaching me this lesson! 

Hey, Marco here! You've heard me preach it before but here it is again!

It's the START that STOPS most people. You have heard it said, “half the battle is showing up.” I know you know this but, how well do you apply this in your life? What have you taken action on recently? Do you take regular action toward your goals? Do you even have any goals, aspirations?

If you answered no to any of these questions, then you are in the majority. (Fat, Tired, Drug dependent) And you certainly don't want to be the majority!  We need to get you started. So how do you become the minority? You gotta get busy gettin' busy! Why? Because without energy, nothing's happening!

Listen, you want to know what procrastination is? It's getting ready to get ready. Most people procrastinate because things aren't perfect in the present moment. So let me ask you, "when will the perfect moment come for you?" Tomorrow? Next week? Next year? Imagine if you had started exercising one year ago where you would be today! Wow! I know, I know, everyone has an excuse! But is there any validation to your excuses? Nay Nay!

Remember, action beats inaction anytime. So get started today. Never worry if conditions are ideal. With intensity and consistency, you'll make conditions more ideal.

Still having a problem getting started? Well here's where the 15 minute rule applies. Take action for 15 minutes. Exercise, study, clean the house... And go  "easy.” Just not too easy and something amazing will happen. You'll slowly turn your "I got to" into an "I GET too!" See how easy that is! Put your body in motion and the Emotion will follow!

This always works!  One of the best ways to change your feelings is to change the way you are moving. Begin by acting as if. Move the way you want to feel, even if this feels fake at first. Fake it till you make it, and fake it till you feel it.

Emotion creates motion, and motion creates emotion. This relationship is called a reciprocal interaction. So there. You learned something new today! Now Go! BE! Get er Dun!

Thank God it's Friday!

Stay healthy!
Marco                                                 (Polo!)