Tag Archive: Fitness News

  1. 30 Day Squat Challenge

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    30 DAY SQUAT CHALLENGE

    Try Out Our 30 Day Squat Challenge Today!

    Take up this 30 Day Squat Challenge this month and tone up and boost your leg and butt muscles and body strength to the max and get into the perfect summer shape that you’ve been dreaming of for so long! This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days in the time frame given in the chart below.

    The 30 day squat challenge only has 1 exercise (a squat) which you have to do each day, and the time spent doing the exercise slowly increases day by day as you follow the instructions to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and as you keep completing the exercises day by day you will start to see your results develop as the month progresses.

    You only have to do the amount of time shown on the 30 day squat challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days so be careful not to overwork your body so that you don’t feel exhausted when completing the next challenge and means that you won’t feel the full benefit of the challenges.

    Please follow the challenge chart below on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Does The Squat Challenge Work?

    Yes! Our squat challenge does work and it has helped so many people to get in shape and really improve their fitness levels. Our squat challenge has been specially and carefully designed to make sure that you can work your body to the maximum whilst avoiding injury and any long term damage this may cause. This has been tried and tested by millions across the globe and we have seen hundreds of success stories about how this 30 day squat challenge has helped them become stronger and healthier as a person. If you would like to master the technique of this challenge. Then be sure to check out the video down below which gives you a full guide into the squat exercise to point out what you’re doing wrong.

    Different Types Of Squats

    Body Weight Squats

    squat

    This is just a regular squat with no exercise equipment. There are no dumbbells, barbells, or kettle-bells involved. Just get into basic squat form, feet hip width apart, with your feet slightly pointed out, squat down where your knees reach a 90 degree angle and then try to maintain the weight through your heels as you push yourself back up to start. Remember to not lean forward and to maintain a flat back throughout the exercise.

    Plie Squats

    In this squat, your feet need to be wider than hip width apart with feet angled significantly outward. Same rules of a regular squat apply to this one. Be sure to keep your back in line, and you are going to bend your knees more outward than straight. This is going to target your inner thighs significantly. If you need to make it more difficult, you can also grab some weights or an even kettle-bell!

    Pulse Squats

    Get into basic squat shape and then reach the bottom of the squat, then instead of coming back up all the way only come halfway up, and then lower back down into the squat. Repeat this multiple times to “pulse”.  You will really feel the burn with this one! So enjoy!

    Plyometric Squats

    squat

    This type of squat will really get your heart rate up. You use the same rule of form as a bodyweight squat, but instead of this, when you get to the bottom of the squat, you are going to explode up and land softly.

    Single Leg Squats

    This type of squat is done on one leg. You’re going to lift your left leg either behind you or keep it as straight as possible in front of you while you squat down on your right leg.

    30 DAY SQUAT CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY SQUAT CHALLENGE CHART

    30 day squat challenge chart free download

    30 DAY SQUAT CHALLENGE DAILY ROUTINE

    • Day 1: 50 squats
    • Day 2: 55 squats
    • Day 3: 60 squats
    • Day 4: rest day
    • Day 5: 70 squats
    • Day 6: 75 squats
    • Day 7: 80 squats
    • Day 8: rest day
    • Day 9: 100 squats
    • Day 10: 105 squats
    • Day 11: 100 squats
    • Day 12: rest day
    • Day 13: 130 squats
    • Day 14: 135 squats
    • Day 15: 140 squats
    • Day 16: rest day
    • Day 17: 150 squats
    • Day 18: 155 squats
    • Day 19: 160 squats
    • Day 20: rest day
    • Day 21: 180 squats
    • Day 22: 185 squats
    • Day 23: 190 squats
    • Day 24: rest day
    • Day 25: 220 squats
    • Day 26: 225 squats
    • Day 27: 230 squats
    • Day 28: rest day
    • Day 29: 240 squats
    • Day 30: 250 squats
  2. 30 Day Abs Challenge

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    30 DAY ABS CHALLENGE

    Try Our 30 Day Ab Challenge Today!

    Take up this 30 Day Abs Challenge this month and tone up and boost your core muscles and body strength to the max in order to get you that perfect summer in the lead up to the holiday season!

    This is our most popular challenge to date with over 10,000,000 people taking part helping them get their body into shape!!

    The 30 day abs challenge has 4 different exercises which you have to do each day including sit-ups, crunches, leg raises, 10 second planks and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually and pushing you further and further, ensuring you are able to complete the final day of the challenge easily. Each day will become more challenging but as you get through each challenge and build up your core body strength then the challenges will keep pushing you in order to finely tune your body to make you feel better and stronger than ever before!

    You only have to do the amount of time shown on the 30 day abs fitness challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times. But these challenges are all about pushing yourself to the absolute maximum.

    Please follow the challenge chart on each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Why Should You Try An Ab Challenge?

    By following this challenge you will not only be stronger but healthier as well! We spent a long time breaking down this simple exercise and putting it together to produce an ab workout challenge chart that is designed to push your body to the limit to make sure that you’re toning your abs ready for the upcoming summer! This workout will make your abs stronger which can help you to improve your sport performance levels. This added strength to your core muscles you can put more force into actions in games like football, basketball or tennis. Where the power of your action are always big factors in the success of the game. Unlike crunches and sit ups, this exercise is designed to guarantee an improvement in sports performance.

    Also when you take up an ab challenge this can help to prevent any lower back pain which you may experience at some point in your lifetime. This kind of exercise helps to improve your mobility and strength in the hips, thighs, glutes and back so not does it prevent back pain in the future. It can also relieve any aches that you may be experiencing too. Improving your core strength will make people more mindful when performing daily living moments such as lifting boxes, gardening, or even sitting at a desk correctly since maintaining a straight spine is naturally a subconscious reflex as more time passes.

    You’ll also develop a slimmer waistline too, the high intensity of this exercise will reduce your waist circumference and reduce the long term health risks that are always there. Not to mention that aesthetically pleasing benefit of having six pack abs. If you would like to learn more about how you can get involved with our 30 day ab challenge then be sure to take a look at our chart below! Be sure to check out our tutorial video below for a guide on how to master your technique for the ab workout.

    What Is The Best Ab Challenge?

    By following the 30 day ab challenge which you can find below, you’ll find the best mix of every to do with your abs packed into one mega workout. We make sure that you’re pushing your body to the limit to make sure you’re achieving the best results. We also include rest days so that you’re not overworking your body to the point where you’re putting yourself at risk. We have worked endlessly to make sure that we can provide you with the best workout out there on the internet right now! Be sure to try it out and let us know what you think!

    30 DAY ABS CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A CRUNCH EXERCISE VIDEO TUTORIAL

    30 DAY ABS CHALLENGE CHART

    30 day abs challenge chart free download

  3. Fitness For Older Women

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    Strength training has a lot of advantages for women, and particularly for women aged 35 to 40 and older. By the age of 40, women generally begin to lose bone density and muscle mass. One study at Tufts University, designed by the author of ‘Strong Women Stay Young’, Miriam Nelson PH.D, found that instead of losing bone density and muscle mass, the women were 15 to 20 years younger after one year of weight training. They gained bone density, and their strength tests matched women who were in their 30’s and 40’s.

    These women didn’t diet, but they did end up looking slimmer. Some lost 1 or 2 dress sizes, and they all replaced fat with muscle. Because muscle weighs more than fat, this is the reason they looked slimmer, though the scales may not have changed much.

    The women in this study were all post menopausal, and some of their ages were in the 50’s and 60’s. They made some remarkable changes in their lives as they got stronger. One woman described going rollerblading with her children. Another went canoeing with her husband. More than any pills or potions, strength training gave these women back a youthfulness some didn’t even have to that degree in the first place.

    The women in this study used leg weights and free hand weights that were adjustible in their strength training program. They started at a level they were able to – even if this was the lightest weights available. They didn’t buy lots of expensive equipment or home gyms, and many of these can be bought second hand with a little research locally. As they developed their strength, they invested in heavier weights.

    For the strap on ankle weights, they started with 1 to 3 kilograms in each cuff. The suggested ankle cuffs hold up to 10 kilograms each. The dumbells they used for their arms were adjustable, and they started with 1 or 2 kilograms. The only other equipment they needed was a chair, somewhere to store the weights, and a towel. Because you’re working out in your own home you don’t need to buy expensive or flashy gym clothes, or worry about feeling the odd one out.

    The workout itself is in the book, Stong Women Stay Young. It covers a range of basic exercises that don’t take up too much time, which is suggested you do twice a week. Each session takes about 40 minutes including warming up and cooling down.

    Tips for women working out with weights at home

    * Make sure the area you’re working in doesn’t have rugs, electrical cords, toys and other items that you can trip over

    * Keep your pets and young children away from this area whilst you’re working out

    * If you’re using a chair when you do exercises, make sure it’s on a carpet that won’t slide around. If you don’t have carpet, put the chair against the wall so it stays stable

    * If you have problems with your back, you’ll need to be careful when you’re carrying your free weights around. Take a few trips to carry things if you have to move them in or out of a storage area. And make sure you lift them properly by bending your knees and moving slowly.

    * It helps to keep the weights you’re not currently using in their container. That way they can’t be knocked off by curious children.

    * If you’re using leg weights, don’t walk around with them on. It could affect your balance. And if you trip on something, you are more likely to injure yourself than normal

    * Keep the telephone off the hook, and the cellphone off. That way if someone rings you won’t be interrupted

    * Make sure you have some drinking water nearby in case you get thirsty.

    * Don’t drink any alcohol, even a little bit, less than a couple of hours before you exercise

    * Try and make sure you haven’t just eaten a meal before you work out. But by the same token, make sure you’re not starving! If you’re really hungry, you could become light headed or dizzy when you work out.

    * Don’t forget to warm up!

    * If you’re using weights, try doing them in front of a mirror so you can check your posture. You’ll get more out of the exercise, and work the right muscles. Sometimes our posture becomes so habitual we don’t realize it’s not quite right until we see it

    * If you’re using weights, a good posture means you’re chin is down slightly, so that it’s aligned with your neck. Your neck is in line with your spine, shoulders are straight and not stiff, back is straight, and your knees are not locked or bent. Your pelvis should be tucked under a little

    * When using weights, do the lifts slowly. This really works the muscles instead of letting the motion do the work for you.

    * Make sure you pause for a count between lifting the weight up, and lowering it

  4. 5 Myths About Personal Fitness Training

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    1. Sport is for professionals. This idea applies only in the case of performance sports. The native qualities required for professional sportsmen (speed, skills, specific height, etc.) can only be developed, they can’t be formed by training. As long as the aim of a regular person is not performance, almost all sports can be practiced for keeping the body in a good shape. It’s all about dosing the training you chose, so that the benefits are bigger than wear and tear. Even the sports considered tough can be practiced in a ‘soft’ way (tae-bo, mini-triathlon, jogging, etc.).

    2. Training is tiring. This idea is true as long as it refers to consuming all your energy (muscular and hepatic glycogen), but it doesn’t mean that training gets you into that state of exhaustion which would slow down the process of recovery of the body. Even in performance sports, the purpose is to have rather effective than exhausting training, so that the body can get the stimulation necessary to qualitative progress from one training to the next.

    Even more than in other sports, in fitness the sportsman is spared overexerting. However, the training must not become ineffective. People can come to the gym tired after a work day and leave relaxed (physically and psychologically) and not more tired. This is extremely useful for people with sedentary jobs, but also for those who make physical effort at work. They could use the training by choosing a type of effort meant to compensate the one involved in their job.

    3. Training takes too long. Again, this idea is true if applied to performance, which can only be obtained by working a lot. But also in this case short and very intense training or training for relaxation and recovery are often performed. In fitness, you can get to 20-minute training, working only super-series of fast exercises, which could involve, directly or indirectly, all the muscles. Anyway, regular training shouldn’t take longer than an hour and a half. Otherwise, the body will get into the catabolic faze, when the cortisone secretions ‘cannibalize’ the muscles.

    4. Any type of exercise is good for solving your problems. What’s true in this refers to some particular cases like excess of adipose tissue. This tissue can be ‘melted’ by any kind of aerobic exercise (running, cycling, swimming) if this is continued long enough. Even in these cases it was clear that some exercises are more effective than others. There are situations when only a combination of exercises with a certain amount of each, can provide you with the results you expect. More than that, repeating the same exercise all the time can have as a consequence not only losing balance in the antagonist muscles and in the joints involved in training, but also stopping progress or even regressing.

    5. You’re older? No more exercises! This is true only if we refer to extremely demanding efforts (really heavy weights, fast running, jumping, etc.). There are lots of exercises adapted to different ages. Their purpose is to keep and improve health and also to improve physical shape. The development of movement parameters for older people refers especially to muscular and cardio-vascular resistance as well as mobility of the joints. Because the final purpose of training is not preparing for a competition, the exercises can be organized gradually according to their difficulty, eliminating the risk of accidents. Because it’s based on perseverance, fitness can be adapted without problems for older people and even for people suffering from different affections specific to old age.

  5. 7 Important Tips for Yoga Success

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    Yoga has been proven to relieve stress by using exercises that unify the mind, body, and spirit. If you are new to yoga, these seven tips will start you on the road to a more centered life.

    1. Talk to your doctor and explain what type of yoga poses you intend to practice. Show your doctor pictures of the poses for illustration. Your doctor may rule out specific poses if you have high blood pressure, glaucoma, a history of retinal detachment, or heart disease. Make sure you follow your doctor’s recommendations.

    2. Find a yoga class that best fits your abilities. Talk to prospective teachers, and decide whether of not you can handle a program before you sign up. It’s very important to take it one step at a time. Try a few beginner classes before you attempt more vigerous classes. Don’t move ahead too quickly. Allow your body to adjust to your exercises.

    3. Listen to your body and be aware of your physical abilities. You don’t want to hurt yourself. Make sure the instructor understands your level of experience and any limitations you may have. Don’t allow anyone to push you ahead too quickly. Remember, this is supposed to be fun and relaxing.

    4. If you can’t find a class that meets your needs, you can always practice yoga at home. There are many books, programs, and tapes available to help you get started. Search for the best products on the Internet and read reviews. Talk to others for recommenations.

    5. Why not try private lessons? You can book some one-on-one sessions with a teacher in your area. Most yoga instructors offer private classes or can help you design your own program. This is a good way to get started. You can always take group lessons or practice at home after you’ve had private lessons and learned the basics.

    6. Find a yoga buddy. It’s nice to practice with someone and it will help reduce injuries. It’s also a great way to keep up your enthusiasm and interest.

    7. Eat lightly before practice. Wait at least two hours after meals before yoga class or practice. An empty stomach is best, but don’t let yourself get too hungry to think. You won’t be able to focus on the poses or enjoy yourself during the relaxation or meditation exercises.

    Now it’s time to grab your mat and a towel and get the most out of your yoga exercises.

  6. 10 Healthy Tips for Fitness Success

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    Getting fit is on the minds of most people. However, many people are not consistent and fail in the first three months of an exercise program. But if it becomes a habit and they stick to it, something magical happens after four months. You are finally getting the results you expect and chances are you will continue with the exercise program.

    Here a 10 simple tips to help you with your fitness success.

    1. Get Moving. Resolve to be active in a variety of physical activities on a regular basis that will develop strength, cardiovascular capacity and flexibility.

    2. Prime the Pump. Resolve to participate in physical activities that involve the large muscle groups of the body.

    3. Let Your Muscles do the Work. Resolve to lift weight or use resistant exercises to place demands and challenge your muscles.

    4. Loosen Up. Resolve to stretch regularly before and after or during exercise. Remember to move your muscles through their full range of motion on a regular basis.

    5. Win the Losing Game. Resolve to maintain your weight at an appropriate level. If you need to lose weight, a general rule to follow is to eat less and exercise more (both in moderation).

    6. Watch What You Eat. Resolve to eat a healthy diet. Good nutrition equates to good health. Good nutrition involves providing your body with the required nutrients in appropriate amounts.

    7. Chill Out. Resolve to keep matters of your life in proper perspective. Know what factors you can and cannot control in your life. Don’t “stress out” over those things beyond your control. See change as an opportunity, not a threat.

    8. Get Plenty of Rest. Resolve to get enough sleep. The basic guideline concerning how much sleep you need is whatever enables you to feel refreshed, alert and in relative good spirits the next day. Sleep helps to rest and restore your body both physically and mentally.

    9. Keep Your Focus on the Task at Hand. Resolve to make time to exercise on a regular basis. Consistency gets results. Focus on the muscle you are exercising. Don’t just go through the motions.

    10. Keep in Mind that “There is no Free Lunch.” Resolve to commit to sound lifestyle choices. For example, don’t smoke. Maintain an appropriate level of body fat. Avoid the latest fitness and diet fads, magic potions and exercise gadgets that seem too good to be true (they always are).

  7. 30 Day Beach Body Challenge

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    30 DAY BEACH BODY CHALLENGE

    Take up this 30 Day Beach Body Challenge and get an over all body workout, which will make you look super hot when you are sunbathing on the beach!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day beach body challenge is not just for summer, it can give you fantastic results all year round as it is a great overall body workout.  Why not incorporate it into your regular gym routine, or combine it with our other challenges for maximum effect.

    The 30 day beach body challenge has several different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the 30 day beach body challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BEACH BODY CHALLENGE EXERCISE TUTORIALS

    HOW TO DO BURPEES VIDEO DEMONSTRATION

    30 DAY BEACH BODY CHALLENGE CHART

    30 day beach body challenge chart free download

  8. 30 Day Ab & Squat Challenge

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    30 DAY AB & SQUAT CHALLENGE

    Take up this 30 Day Ab And Squat Challenge this month and tone up and boost your core, leg and butt muscles and body strength to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day ab and squat challenge will help you to tone up your core and butt areas, giving you fantastic results if you complete the challenge.  The regular 30 day ab challenge and 30 day squat challenge are our most popular 30 day fitness challenges, so this is a combination of the two.

    The 30 day ab and squat challenge have 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however, if you are feeling brave then you can repeat each days challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY AB & SQUAT CHALLENGE EXERCISE TUTORIALS

    HOW TO DO A CRUNCH EXERCISE VIDEO TUTORIAL

    30 DAY AB & SQUAT CHALLENGE CHART

    30 day abs + squat challenge chart free download

  9. 30 Day Extreme Squat Challenge

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    30 DAY EXTREME SQUAT CHALLENGE

    Take up this 30 Day Extreme Squat Challenge this month only if you dare!!

    This challenge should only be taken up if you have completed the regular 30 Day Squat Challenge, and should not be taken on lightly.

    This challenge is very hard and each day’s exercises should be broken up into multiple sets, so you can manage to complete them.  We recommend splitting them up into small chunks and doing them throughout the day to make it more manageable.

    This challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the 30 day extreme squat challenge chart once per day, and we recommend you split the number up in to reps so you can have a break in between – remember to stretch before and after this challenge.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC on both Twitter and Facebook. We make sure that every single fitness challenge that we put out on the website for you is tried and tested by so many people so we can make sure that this challenge works! So why not give our 30 day fitness challenges a go today! If you’re looking to get in shape for summer then now is the perfect time to start one! Be sure to check out the chart below and try it out!

    30 DAY EXTREME SQUAT CHALLENGE EXERCISES

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY EXTREME SQUAT CHALLENGE CHART

    30 day extreme squat challenge chart free download

  10. 30 Day Lunge Challenge

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    30 DAY LUNGE CHALLENGE

    Take up this 30 Day Lunge Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day lunge challenge can help to tone up your butt and leg regions, and is a simple challenge to complete whilst watching TV and requires no equipment.

    You can count “1 lunge” as being either 1 leg or both legs, by counting it as both legs you get twice the benefit, however if you want to count it as 1 lunge per leg you will still see a great result after the 30 days.

    The 30 day lunge challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your leg muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY LUNGE CHALLENGE EXERCISES

    HOW TO DO A LUNGE VIDEO DEMONSTRATION

    30 DAY LUNGE CHALLENGE CHART

    30 day lunge challenge chart free download

    30 DAY LUNGES CHALLENGE DAILY ROUTINE

    • Day 1: 20 lunges
    • Day 2: 25 lunges
    • Day 3: 30 lunges
    • Day 4: 35 lunges
    • Day 5: 40 lunges
    • Day 6: 45 lunges
    • Day 7: 50 lunges
    • Day 8: rest day
    • Day 9: 55 lunges
    • Day 10: 60 lunges
    • Day 11: 65 lunges
    • Day 12: 70 lunges
    • Day 13: 75 lunges
    • Day 14: 80 lunges
    • Day 15: 85 lunges
    • Day 16: rest day
    • Day 17: 90 lunges
    • Day 18: 95 lunges
    • Day 19: 100 lunges
    • Day 20: 105 lunges
    • Day 21: 110 lunges
    • Day 22: 115 lunges
    • Day 23: 120 lunges
    • Day 24: rest day
    • Day 25: 125 lunges
    • Day 26: 130 lunges
    • Day 27: 135 lunges
    • Day 28: 140 lunges
    • Day 29: 145 lunges
    • Day 30: 150 lunges
  11. 30 Day Little Black Dress Challenge

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    30 DAY LITTLE BLACK DRESS CHALLENGE

    Take up the 30 Day Little Black Dress Challenge this month and tone up your whole body and make yourself look super hot in your favourite party dress!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The 30 day little black dress challenge works your whole body so you get a full body workout and full body results, so  you can look amazing in your little black dress on that special occasion.

    The challenge has several different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    EXERCISE TUTORIALS

    HOW TO DO A PLANK VIDEO DEMONSTRATION

    30 DAY LITTLE BLACK DRESS CHALLENGE CHART

    30 day little black dress challenge chart free download

  12. 30 Day Push Up Challenge

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    30 DAY PUSH UP CHALLENGE

    Take up the 30 Day Push up Challenge this month and tone up and boost your arm muscle and strength to the max!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    The push up challenge is a great way to boost your upper body strength, and if you complete all 30 days you will see a big difference in your strength and muscle tone.

    The challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your arm muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY PUSH UP CHALLENGE EXERCISES

    HOW TO DO A PUSH UP VIDEO DEMONSTRATION

    30 DAY PUSH UP CHALLENGE CHART

    30 day push up challenge chart free download

    30 DAY PUSH UPS CHALLENGE DAILY ROUTINE

    • Day 1: 15 push ups
    • Day 2: 16 push ups
    • Day 3: 17 push ups
    • Day 4: 18 push ups
    • Day 5: 19 push ups
    • Day 6: 20 push ups
    • Day 7: 21 push ups
    • Day 8: rest day
    • Day 9: 23 push ups
    • Day 10: 24 push ups
    • Day 11: 25 push ups
    • Day 12: 26 push ups
    • Day 13: 27 push ups
    • Day 14: 28 push ups
    • Day 15: rest day
    • Day 16: 27 push ups
    • Day 17: 28 push ups
    • Day 18: 29 push ups
    • Day 19: 30 push ups
    • Day 20: 31 push ups
    • Day 21: 32 push ups
    • Day 22: rest day
    • Day 23: 33 push ups
    • Day 24: 34 push ups
    • Day 25: 35 push ups
    • Day 26: 36 push ups
    • Day 27: 37 push ups
    • Day 28: 38 push ups
    • Day 29: 39 push ups
    • Day 30: 40 push ups
  13. 30 Day Crunch Challenge

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     30 DAY CRUNCH CHALLENGE

    Take up the 30 Day Crunch Challenge this month and tone up and boost your core body muscles to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

    The 30 day crunch challenge will help tighten up your core and give you those fantastic abs you always wanted.  If you complete all 30 days of the 30 day crunch challenge you will see a noticeable difference! Abdominal crunches are similar to sit ups, except you only lift your upper back and shoulders off the floor rather than sitting completely upright.

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge isn’t easy but if completed you will see the difference. Your endurance will build day by day and 135 crunches will be like a warm up.

    You only have to do the amount of time shown on the challenge chart once per day. However, if you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that eould be 270 or 405 crunches)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY CRUNCH CHALLENGE EXERCISES

    If you are unsure how to perform a burpee follow our simple step by step guide.

    • HOW TO DO A CRUNCH
    • Crunches work your rectus abdoinus, transversus abdominus, internal obliques and external obliques.

    HOW TO DO A CRUNCH VIDEO DEMONSTRATION

    30 DAY CRUNCH CHALLENGE CHART

    30 day crunch challenge chart free download

    30 DAY CRUNCH CHALLENGE DAILY ROUTINE

    • Day 1: 20 crunches
    • Day 2: 25 crunches
    • Day 3: 30 crunches
    • Day 4: 35 crunches
    • Day 5: rest day
    • Day 6: 40 crunches
    • Day 7: 45 crunches
    • Day 8: 50 crunches
    • Day 9: 55 crunches
    • Day 10: rest day
    • Day 11: 60 crunches
    • Day 12: 65 crunches
    • Day 13: 70 crunches
    • Day 14: 75 crunches
    • Day 15: rest day
    • Day 16: 80 crunches
    • Day 17: 85 crunches
    • Day 18: 90 crunches
    • Day 19: 95 crunches
    • Day 20: rest day
    • Day 21: 100 crunches
    • Day 22: 105 crunches
    • Day 23: 110 crunches
    • Day 24: 115 crunches
    • Day 25: rest day
    • Day 26: 120 crunches
    • Day 27: 125 crunches
    • Day 28: 130 crunches
    • Day 29: 140 crunches
    • Day 30: rest day
  14. 30 Day Tricep Dip Challenge

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    30 DAY TRICEP DIP CHALLENGE

    Take up the 30 Day Tricep Dip Challenge this month and tone up and boost your arm strength to the max.

    The 30 day tricep dip challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases to help you build up your muscle strength gradually. This will ensure you are able to complete the final day of the challenge easily. Tricep dips can be difficult so if you struggle try chair dips with your legs bent at a right angle.

    You can do a tricep dip off the back of a chair, the sofa, a table or anything you have to hand. Dips are intense and effective isolation exercises that help develop powerful and defined triceps. Tricep Dips are a closed kinetic chain exercise. This involves moving your body when your hands and feet stay in the same position.

    You only have to do the amount of time shown on the tricep dip challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 200, or 300 dips by day 30)

    Follow the challenge chart below, and tweet @30dayfitness with your progress with the hashtag #30DFC

    30 DAY TRICEP DIP CHALLENGE EXERCISES

    If you are unsure how to perform tricep dips follow our simple step by step guide.

    HOW TO DO A TRICEP DIP
    In addition to the triceps brachii, dips use the anterior deltoids in the front of the shoulders and the pectoralis major and pectoralis minor of the chest as assisting muscles.

    HOW TO DO TRICEP DIP VIDEO DEMONSTRATION

    30 DAY TRICEP DIP CHALLENGE CHART

    30 day tricep dips challenge chart free download

    30 DAY TRICEP DIP CHALLENGE DAILY ROUTINE

    • Day 1: 5 tricep dips
    • Day 2: 10 tricep dips
    • Day 3: 15 tricep dips
    • Day 4: 20 tricep dips
    • Day 5: rest day
    • Day 6: 20 tricep dips
    • Day 7: 25 tricep dips
    • Day 8: 30 tricep dips
    • Day 9: 35 tricep dips
    • Day 10: rest day
    • Day 11: 35 tricep dips
    • Day 12: 40 tricep dips
    • Day 13: 45 tricep dips
    • Day 14: 50 tricep dips
    • Day 15: rest day
    • Day 16: 50 tricep dips
    • Day 17: 55 tricep dips
    • Day 18: 60 tricep dips
    • Day 19: 65 tricep dips
    • Day 20: rest day
    • Day 21: 65 tricep dips
    • Day 22: 70 tricep dips
    • Day 23: 75 tricep dips
    • Day 24: 80 tricep dips
    • Day 25: rest day
    • Day 26: 80 tricep dips
    • Day 27: 85 tricep dips
    • Day 28: 90 tricep dips
    • Day 29: 95 tricep dips
    • Day 30: 100 tricep dips
  15. 30 Day Sit Up Challenge

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    30 DAY SIT UP CHALLENGE

    Take up the 30 Day Sit Up Challenge this month and tone up and boost your core muscles to the max to get you into perfect shape this summer!

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days!

    Sit ups are the favourite for strengthening and building your core muscles. The 30 day sit up challenge will help you to tighten up and strengthen your core. You’ll have the abs you’ve always wanted. When you perform a sit up you work the rectus abdominis, external obliques, the tensor fasciae latae and the rectus femoris

    The 30 day sit up challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The sit up challenge does look daunting when you see day 30 consists of 140 sit ups but if you complete it you will really see the difference. Your endurance will build day by day and 140 sit ups will be like a warm up!

    You only have to do the amount of time shown on the sit up challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 280 sit ups by day 30)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY SIT UP CHALLENGE EXERCISES

    If you are unsure how to perform a sit up follow our simple step by step guide.

    HOW TO DO A SIT UP
    Sit ups strengthen the underlying stabilising muscles, such as your spinal erector muscles. Over time sit ups increase both flexibilities, range of motion and strengthen your core. If you’re unsure on how to accurately perform a sit up then make sure your technique is perfect for the sit up challenge by following our how to guide.

    HOW TO DO A SIT UP VIDEO DEMONSTRATION

    30 DAY SIT UP CHALLENGE CHART

    30 day sit up challenge chart free download

  16. 30 Day Butt Challenge

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     30 DAY BUTT CHALLENGE

    Take up the 30 Day Butt Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

    This 30 day butt challenge will really work your leg and butt area and will give you a fantastic end result if you stick the challenge and complete all 30 days!

    The 30 day butt challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body and leg muscle strength gradually. This ensures you are able to complete the final day of the challenge easily.

    This challenge helps you work your lower body strength and by completing this butt challenge you will notice a difference.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like remember by day 30 it will be very hard to do multiple times.

    Follow the chart below, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BUTT CHALLENGE EXERCISE TUTORIALS

    • HOW TO DO A SQUAT
    • Squats help build your leg muscles, but they also create an anabolic environment, which allows for the whole body to build. This means effectively squats can help build both your upper and lower body.
    • HOW TO DO A LUNGE
    • Lunges are great for the quads. Lunges also involve muscles such as the glutes, hamstrings, calves and core muscles. They are also very back friendly
    • HOW TO DO A BRIDGE
    • This exercise isolates and strengthens the glutes (butt) muscles and the hamstrings (back of the upper leg)

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY BUTT CHALLENGE CHART

    30 day butt challenge chart free download

  17. 30 Day Burpee Challenge

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    30 DAY BURPEE CHALLENGE

    Take up the 30 Day Burpee Challenge this month and tone up and boost your leg, butt, core muscles and body strength to the max.

    This is one of our most popular challenges to date and gives off the best results – if you stick to it and complete all 30 days !

    Nobody likes doing burpees however they are one of the most impactful exercises to help work your whole body. Burpees are a full body strength training exercise. Every time you do a burpee you work your arms, chest, quads, glutes, hamstrings, and abs.

    The 30 day burpee challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually. This ensures you are able to complete the final day of the challenge easily. The burpee challenge looks daunting but if you complete your whole body will get a workout and you will really see the difference. Your endurance will build day by day and 100 burpees will be like a warm up.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each days challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be like 200, 300 or 400 burpees)

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY BURPEE CHALLENGE EXERCISES

    If you are unsure how to perform a burpee follow our simple step by step guide.

    HOW TO DO A BURPEE

    HOW TO DO A BURPEE VIDEO DEMONSTRATION

    30 DAY BURPEE CHALLENGE CHART

    30 Day Burpee Fitness Challenge Chart

  18. 30 Day Wall Sit Challenge

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     30 DAY WALL SIT CHALLENGE

    Take up the 30 Day Wall Sit Challenge this month and tone up and boost your leg and butt muscles and body strength to the max.

    This is a great challenge which you can do during the TV commercial break. It only takes a couple of minutes and is really easy to do but hard to master.
    Wall sits will help build your isometric strength and endurance in glutes, calves and quadriceps. They also help you develop concentration and focus not to mention they are free and require no equipment.

    The 30 day wall sit challenge is harder than it looks, but if you complete it you will have super strong leg and core muscles. Your endurance will build day by day and a 5-minute wall sit will be like a warm up.

    The 30 day wall sit challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times (that would be a 10, 15 or 20 minute wall sit).

    Follow the chart and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY WALL SIT CHALLENGE EXERCISES

    If you’re unsure about how to do a wall sit we have a simple step by step guide.

    HOW TO DO A WALL SIT

    HOW TO DO A WALL SIT VIDEO DEMONSTRATION

    30 DAY WALL SIT CHALLENGE CHART

    30 day wall sit challenge chart free download

  19. 30 Day Easy Squat Challenge

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    30 DAY EASY SQUAT CHALLENGE

    Take up the 30 Day Easy Squat Challenge and tone up your butt and leg muscles.

    This is an introductionary challenge which you can do if you do not think you can manage the standard 30 Day Squat Challenge.

    The 30 day easy squat challenge has 1 exercise which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day, however if you are feeling brave then you can repeat each days challenge as many times as you like – however remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    30 DAY SQUAT CHALLENGE EXERCISES

    HOW TO DO A SQUAT VIDEO DEMONSTRATION

    30 DAY EASY SQUAT CHALLENGE CHART

    30 day easy squat challenge chart free download

  20. 30 Day Easy Push Up Challenge

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    30 DAY EASY PUSH UP CHALLENGE

    Take up this 30 Day Easy Push Up Challenge this month and tone up your arm muscles and strength with our introductory push up challenge.

    Push ups can be a hard exercise to do if you’re new to fitness so this is an easier version of our standard push up challenge. It helps you get started if you are struggling or learning to do push ups for the first time.
    The easy push up challenge is great for improving your posture and for protecting your shoulders from injury. Push ups can also help prevent lower back injuries and increase functional strength via full body activation

    The challenge has 1 exercise which you have to do each day. The time spent doing the exercise slowly increases day by day to help you build up your arm muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.

    You only have to do the amount of time shown on the challenge chart once per day. If you are feeling brave then you can repeat each day’s challenge as many times as you like. Remember by day 30 it will be very hard to do multiple times.

    Please follow the challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Once you’ve completed this challenge why not take up the 30 Day Fitness Push Up Challenge and carry on building that upper body strength.

    30 DAY EASY PUSH UP CHALLENGE EXERCISES

    If you’re unsure about technique and form while doing a push up check out our simple how-to guide on doing the perfect push up.

    HOW TO DO A PUSH UP VIDEO TUTORIAL

    30 DAY EASY PUSH UP CHALLENGE CHART

    30 day easy push up challenge chart free download

  21. Home Gym & Walking – Perfect Combination

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    With the busy lifestyles today few adults with families can afford to take the time necessary to go the health club or neighbourhood gym on a regular basis. Heck, even if it’s within a short distance, we’re talking about several hours commitment per session. Who has time for that!?

    Still, we all recognize that exercise is just downright good for you. If you name any random 10 medical conditions and diseases, I’m willing to bet money that some form of frequent exercise is a good treatment or preventative measure for at least 9 of them. Diet and exercise pop up as treatments and preventative measures in so many of the diseases that ail us today, and both of these areas are a good place to focus on if your concerned about your health. Even just some simple walking for exercise can go a long way to improving your health. Walking for exercise is fun, easy, and is a great stress reducer but more on that in a minute.

    Another idea is that of home gym equipment. now we’re not talking about enough equipment to fill up the basement or several bedrooms. What you want is something that you enjoy that can be done in the privacy of your home whenever you desire. My son, who’s working on his muscle tone has a resistance weight training program with 1 piece of equipment. The wife likes the aerobic action of a small trampoline and treadmill. The idea of home gym equipment need not be a daunting enterprise, just something that will save hours and allow the exercise program that your desire right from your own home. Another great workout however is simply walking!

    The great thing about walking for exercise is that you can do it anywhere. You have absolutely no excuse for not getting up and walking around for at least 30 minutes a day. So it’s raining out? Take an umbrella! Seriously, just get out for a short walk around the block a couple times and you’ll thank yourself for it later. If its absolutely miserable out, just walking around your house or apartment a while is better than nothing.

    Walking for exercise is extremely low impact, and so anyone of any age can do it safely and frequently without worrying about damaging themselves. Running and other more strenuous forms of exercise can cause all kinds of joint pain and soreness, and isn’t recommended unless you are in otherwise good shape.

    A lot of recent studies into different forms of exercise are showing that walking is every bit as good for you as running or other more vigorous exercises, you just need to do it longer. If you are walking for exercise, go for at least 30 minutes or even an hour. The more the better, as you can’t hurt yourself by walking too much.

    There are a lot of exercise programs that are beginning to realize the benefits of walking for exercise. As it is something virtually anyone that can walk can do, there is a huge target market for walking programs. I’d recommend any program that motivates you to walk frequently. Even without one, there are hiking and walking clubs all over the place to join. Not only can walking for exercise be a way to maintain good health, but it can be a good way to meet new people and form new networks.

    With so many benefits and virtually no cons, you can’t go wrong with walking for exercise. Its only drawback is that it takes time to do, but it is time well spent. What is the value of good health and longevity? Add on a favorite piece of gym equipment and you have everything needed to develop a healthy workout and exercise program without the inconvenience of going to the gym all the time.

  22. 5 Benefits of Drinking Water During Exercise

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    The number of people in the United States with kidney stones has been increasing over the past 30 years. In fact, the number nearly doubled since 1994. Just as an observer in my health club, I never see anyone drinking water. It’s ironic that these exercise enthusiasts are sweating to attain good health yet not drinking enough water while exercising can ultimately give them kidney stones.

    How You Lose Water

    You lose several cups of water everyday through breathing alone. The lungs require humid air to work. The average adult loses about six cups of water a day through urination and during exercise up to four cups per hour. When these loses are added up, it’s easy to see why the body needs fluid replenishment.

    Limited Water Intake Symptoms

    Limited water intake can cause dry coughs, bronchitis, dry skin, acne, nose bleeds, urinary tract infections, constant sneezing, sinus pressure, and headaches and the above-mentioned kidney stones.

    Listed below are the benefits of drinking water when you exercise.

    Benefit #1

    Water with Lemon. Besides quenching your thirst after a workout, lemons have a high concentration of citrate which naturally inhibits kidney stone formation. If you can’t drink water, drink lemonade.

    Benefit #2

    Metabolism Boost. Drinking cold water amps up your metabolism. Since your body has to work to warm up the water, you will be burning a few extra calories in the process.

    Benefit #3

    Your Heart. If you are drinking enough water, your heart doesn’t have to work as hard to pump blood throughout your body.

    Benefit #4

    Your Skin. If you allow your body to get dehydrated by not drinking enough water, fine lines and wrinkles deepen. Water flushes out impurities and improves circulation besides plumping the skin.

    Benefit #5

    Digestion. Water helps pass waste in the body. If you are dehydrated, your body will absorb water meant for your colon and other areas of the body. This will leave your colon dry and make it difficult to pass waste.

    Understanding why water is so beneficial to the body makes it a little easier to drink.

  23. How To Stay Cool During Summer Exercising

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    But don’t decide this is the time for a little summer break from fitness, experts say, because you may be hurting yourself in the longer term.

    “It’s important to continue exercising over the summer because the effects of exercise training are rapidly lost once training stops — use it or lose it,” said Barry Franklin, Ph.D., director of the William Beaumont Hospital Cardiac Rehab and Exercise Laboratories in Royal Oak, Mich. “Most studies suggest many of the key benefits are lost in four to six weeks of inactivity.”

    Be smarter than the heat

    Still, you can’t just ignore the heat because you could wind up with heat stress, heat stroke or other problems. So to keep the heat from melting your workouts, Franklin recommends you:

    1. Hydrate, hydrate, hydrate. Maintain salt-water balance by drinking plenty of fluids (preferably water) before, during and after physical activity.  Avoid alcoholic and caffeinated beverages.
    2. Exercise smarter, not harder. Work out during the cooler parts of the day, preferably when the sun’s radiation is minimal — early in the morning or early in the evening. Decrease exercise intensity and duration at high temperatures or relative humidity.  And don’t hesitate to take your exercise inside, to the gym, the mall or anyplace else where you can get in regular physical activity.
    3. Ease in to summer. Allow your body to adapt partially to heat through repeated gradual daily exposures. “An increase in the body’s circulatory and cooling efficiency, called acclimatization, generally occurs in only four to 14 days,” Franklin said.
    4. Dress the part. Wear minimal amounts of clothing to facilitate cooling by evaporation. “Remember, it’s not sweating that cools the body; rather, the evaporation of sweat into the atmosphere,” Franklin said. Wear lightweight, light-colored clothing in breathable fabrics such as cotton.
    5. Team up.  If you can, exercise with a friend or family member. It’s safer, and could be more fun.

    Know what’s up

    Because vigorous exercise in hot and humid conditions can lead to heat stress, heat stroke and related complications, you should know the signs of danger to keep an eye out for.

    Symptoms of heat exhaustion:

    • Headaches
    • Heavy sweating
    • Cold, moist skin, chills
    • Dizziness or fainting
    • Weak or rapid pulse
    • Muscle cramps
    • Fast, shallow breathing
    • Nausea, vomiting or both

    Symptoms of heat stroke:

    • Warm, dry skin with no sweating
    • Strong and rapid pulse
    • Confusion and/or unconsciousness
    • High fever
    • Throbbing headaches
    • Nausea, vomiting or both

    Take steps to cool down and get medical attention immediately if you experience any of these symptoms.

    Driveway guys

  24. Post Pregnancy Weight Loss Tips

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    Post Pregnancy Weight Loss Tips

    Congratulations! The hard part is over and you finally have your new baby… trouble is, you may well be left with a new post pregnancy baby belly, too. It can be tempting to dive straight back into exercise after giving birth… but wait. It’s important not to start any form of intense activity until a satisfactory postnatal check-up has been completed – usually around six weeks after delivery. The recovery process is vital, to ensure that the uterus has retracted back into the pelvis, bleeding has ceased and stitches have healed. It is important to listen to your body during this time and ease back into exercise gently. Remember that the body has been through many complex and amazing changes over the past nine months – so take it easy on yourself!

    When you feel up to it, start with some very gentle exercise, including some pelvic floor exercises and short walks with your new baby. After your six-week check-up, if your doctor agrees, move on to the following training plan.

    Your diet is an important part of your post pregnancy program. But don’t be tempted to embark on a diet whilst breastfeeding. It’s important to follow a sensible balanced diet which supplies your body with the nutrients it needs post-baby. Try these top tips and our handy eating plan to get your on track.

    The golden rules

    1. Balance your hormones with zinc (red meat, nuts and seeds, egg yolks and oats) and vitamin B6 (broccoli and bananas).
    2. Detoxify your body from chemicals by not smoking, limiting alcohol and caffeine intake and eating organic.
    3. Stay stress-free. Try meditating, a hot bath or yoga.
    4. Maintain a healthy weight, keeping your BMI between 20-25.
    5. Maintain your blood sugar balance with low Glycaemic Load (GL) foods. Avoid refined and sugary carbohydrates.
    6. Aid digestion with fibrous foods such as fruit and vegetables, whole grains and beans.
    7. Get lots of folic acid in your diet with green vegetables, beans, and pulses.
    8. Support your immune system with prebiotics like onions, garlic and rye and probiotics like life
    9. Eat a range of essential fats found in nuts and oily fish to reduce any inflammation

    Try this healthy eating plan to whittle down your post pregnancy body.

    Breakfast

    -Omelette with a slice of wholegrain toast -Berry smoothie made with natural yoghurt a handful of berries and 2 tablespoons of mixed nuts and seeds

    – Porridge with unsweetened rice or coconut milk, 1 tablespoons of flaxseeds and half a teaspoon of cinnamon

    Lunch

    -Grilled chicken served with a big garden salad -Baked sweet potato with cottage cheese, served with a generous helping of colourful vegetables and a knob of butter
    – Lentil salad made with quinoa, tomatoes, spinach and a handful of your favourite herbs

    Dinner

    -Steamed wild salmon with sweet mashed potato on a bed of sautéed green leafy vegetables
    -Beef stir-fry served with brown rice
    -Tuscan bean soup made with cannellini beans, brown pasta, one tin of chopped tomatoes, onions, vegetable stock and seasoning

    Snacks

    -Small pot of natural yoghurt served with a sprinkling of pumpkin or sunflower seeds
    -2 oatcakes with hummus
    -Banana with a small handful of nuts
    -Fruit salad topped with seeds

    If you enjoyed this article on the post pregnancy weight loss tips and would like to see more information on all the latest fitness news. Then be sure to head over to our Facebook page and drop us a like!

    You can also take part in our fitness challenges which can find with this link!

  25. 14 Steps To A Healthy Summer Diet

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    Here are some other useful lifestyle tips you can follow to beat the summer heat.

    1. Water is the best option to quench thirst.

    It is a key ingredient in keeping the body cool. With high humidity levels, sweat will not evaporate quickly. This prevents the body from releasing heat in an efficient manner. This is why it is necessary to hydrate and drink water, even when you are not thirsty. Increase water intake regardless of your activity levels.

    2. Avoid caffeinated or carbonated beverages, alcoholic beverages, and those high in sugar.

    All these drinks contain preservatives, colours and sugars. They are acidic in nature and act as diuretics. They cause loss of fluids through urine.

    Many soft drinks contain diluted phosphoric acid, which damages the inner linning of the digestive tract and, therefore, affects its functions.

    An excessive intake of soft drinks increases phosphorous levels in the blood. This separates calcium from the bones and moves it into the blood.

    This calcium displacement from the bones makes them porous and brittle. It also causes plaque on the teeth, kidney stones, arthritis and bone spur.

    Soft drinks also reduce mineral levels in the body to such an extent that enzymes are unable to function well, resulting in indigestion.

    3. Do not drink very chilled liquids.

    They do not really help cool you down in summers, though they make you cool for some time. Drinking really cold liquids when feeling hot may lead to a slight constriction of the blood vessels in the skin and decrease heat loss, which is not advisable when trying to cool down.

    4. Limit all strenuous activity.

    5. Eat light, nutritious and non-fatty meals.

    6. Reduce intake of heaty vegetables and fruits, like spinach, radish, hot peppers, onions, garlic, beetroot, pineapple, grapefruit and ripe mangoes (if you cannot resist mangoes, soak them overnight in water).

    7. Minimise the intake of dried fruits. Increase the intake of fresh fruit.

    8. Use sabza (tulsi seeds) in your drinks — this has very cooling effect on the body.

    9. Include lots of fruits and vegetables in the form of salads and fresh juices, preferably without sugar, in your diet.

    10. Drink lemon juice, coconut water and thin buttermilk, to replenish the fluids that are lost in sweat.

    11. Avoid sugary foods, especially honey and molasses, and stick to natural sugars available from fruits and veggies.

    12. Minimise the intake of hot, spicy foods and extremely salty foods. The body retains salt in the organic form found in fruits and veggies; the inorganic salt, meanwhile, is digested and needs to be thrown out of the body. And this is why you need to drink water!

    13. Cut the intake of fried foods, like vadas, samosas, chips, bhajias, farsans, etc. Fat has a thermal effect.

    14. Maintain good hygiene levels.

    Since the sultry heat of summer increases with each degree rise in the mercury, by rooting ourselves to nature’s provision of healthful food choices we can experience the bloom of our health and vitality.

  26. 30 Day Plank Challenge

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    30 DAY PLANK CHALLENGE

    Try The 30 Day Plank Challenge Today

    Take up this 30 day plank challenge this month and tone up and boost your core muscles to the max and give you that summer body that you’ve always been dreaming of in time for this upcoming summer!

    The plank challenge is our most popular 30 day fitness challenges and has been taken by over 800,000 people over the past 12 months, so why not give it a go for yourself, it worked for them so join the huge amount of people using a tried and tested fitness method to stop using the same old excuses and get you into shape.

    The 30 day plank challenge only has 1 exercise which you have to do each day this includes planking for a certain amount, and then the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily and get into perfect shape and boost your core strength in time for the summer season.

    You only have to do the amount of time shown on the 30 day plank challenge chart once per day, however, if you are feeling brave then you can repeat each day’s challenge as many times as you like – however, remember by day 30 it will be very hard to do multiple times as you have been pushing your body day after day for 30 days. But if you are feeling brave then definitely push yourself as much as you can!

    Types Of Planks

    Elbow Plank

    This is the most common plank, and what you’re most accustomed to in the form of planks. This is where you lay stomach down on the floor and put both your feet together. Place your elbows underneath your shoulders and then lift your body up into a straight plank. In order to get the best results from this exercise, you shouldn’t push your pelvis up or allow your hips to sink down too.

    Regular Plank

    This is similar to the elbow plank that was mentioned above. But the difference is that this one is a little harder. For this plank, you need to lay stomach down with your feet together. Place your hands under your shoulders, and then follow by lifting your body up into a plank position. But keep it straight. Like the elbow plank, be sure that you don’t let your hips sink down or push your pelvis up.

    Plank With Arm Up

    Get down to a classic elbow plank position and then slowly lift one arm up. Make sure that you hold this position and then repeat for the other arm.

    Climbing Plank

    In my opinion, this is the hardest variation of a plank that we will be covering. But it is very much worth it. Be sure to get into an elbow plank. Then straighten one arm and then the other, getting up into a standard plank position. Once you have done this, climb back down to get into an elbow plank, and repeat accordingly.

    Plank Challenge Social Media

    Please follow the 30 day plank challenge chart below each day, and let us know how your progress goes on by tweeting us @30dayfitness with the hashtag #30DFC

    Plank Challenge Benefits

    The benefits of completing the 30 day plank challenge really are endless. The planking exercise will help build your inner core muscles that lay the groundwork for that six pack. As your abdominal muscles become stronger, your midsection will tighten and tone up. While building your strength, the planks also increase flexibility in your posterior muscle groups. The muscles around your collarbone, shoulders, and shoulder blades will expand and stretch, as will your hamstrings and the arches of your feet and your toes.

    How To Do A Plank Properly

    How To Do Plank Jacks Exercise

    To do a plank correctly, you must engage with your abs to stay upright. Side planks or normal planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise.

    Start by getting into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

    HOW TO DO TO A PLANK EXERCISE VIDEO DEMO

    How To Do A Plank

    30 DAY PLANK CHALLENGE CHART

    30 day plank challenge chart free download

    30 DAY PLANK CHALLENGE DAILY ROUTINE

    • Day 1:  20 seconds plank
    • Day 2:  20 seconds plank
    • Day 3:  30 seconds plank
    • Day 4:  30 seconds plank
    • Day 5: 40 seconds plank
    • Day 6:  rest day
    • Day 7:  45 seconds plank
    • Day 8:  45 seconds plank
    • Day 9:  60 seconds plank
    • Day 10:  60 seconds plank
    • Day 11:  60 seconds plank
    • Day 12:  90 seconds plank
    • Day 13:  rest day
    • Day 14:  90 seconds plank
    • Day 15:  90 seconds plank
    • Day 16:  120 seconds plank
    • Day 17:  120 seconds plank
    • Day 18:  150 seconds plank
    • Day 19:  rest day
    • Day 20:  150 seconds plank
    • Day 21:  150 seconds plank
    • Day 22:  180 seconds plank
    • Day 23:  180 seconds plank
    • Day 24:  210 seconds plank
    • Day 25:  210 seconds plank
    • Day 26:  rest day
    • Day 27:  240 seconds plank
    • Day 28:  240 seconds plank
    • Day 29:  270 seconds plank
    • Day 30:  300 seconds plank

     

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