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<title>Working Out With a Busy Lifestyle</title>
<link>https://fitnessforfive.com/working-out-with-a-busy-lifestyle/</link>
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<description><![CDATA[It is possible to work out with a busy lifestyle! We all have the same 24 hours in a day, so it’s about being creative and making time for what you want. This blog post will show you how to make fitness happen no matter how hectic your schedule is. 1. Set a realistic fitness …
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<content:encoded><![CDATA[It is possible to work out with a busy lifestyle! We all have the same 24 hours in a day, so it’s about being creative and making time for what you want. This blog post will show you how to make fitness happen no matter how hectic your schedule is.
1. Set a realistic fitness goal
Starting with realistic goals is the best way to stay motivated. We all want to see results as quickly as possible, but if you set unrealistic goals for yourself, it will be extremely discouraging when you do not reach them and may cause you to give up entirely on working out. Shoot for gradual progression rather than a quick fix that isn’t sustainable long term
2. Figure out when you have time to work out and stick with it
Whether you work out early in the morning or after you get home from work, figure out when you have time to work out and stick with it. If working out early in the morning is best for you, set your alarm clock a little earlier so that you can get everything done before heading off to work.
If exercising after work works better for your schedule, try not to let yourself become too busy at home or during dinner that you miss out on your workout. If you can’t fit in a full workout, do some push-ups or squats during commercials when watching tv instead of lounging on the couch.
Even if it is just for five minutes, try to prioritize taking care of yourself and working out!
3. Make your workout as convenient as possible 
Your workout does not have to be a huge production. Another way to make your workout more convenient is by using bodyweight exercises at home instead of going to the gym for a full-on weight lifting session.
4. Workout in small increments throughout the day 
If you cannot find a set time to work out every day, you can always work out in smaller increments. Things like doing lunges over your desk (or another sturdy surface) when on phone calls or getting up from your chair every 30 minutes to walk around, just moving around can make a big difference over time.
5. Get motivated by watching fitness videos on Fitness For Five’s website
Here at Fitness For Five, we offer virtual workouts for those who can’t make it to the gym! You can watch these videos at home or on your mobile device while you are traveling. This is a great way to stay fit even when life gets busy!
The trainers in our virtual workouts will inspire you and push you towards achieving your goals so that one day soon, working out won’t seem like such a chore because it becomes something that you enjoy.
6. Join a gym that is close to home or work so that you can walk there instead of driving and parking (if available)
If you live or work near a gym, try walking there instead of driving and finding parking. This will help to add in some extra steps each day and give your workout an added boost!
Working out with a busy lifestyle is possible if you just put effort into it. Set realistic goals for yourself, figure out when you have time to work out and stick with it, make your workout as convenient as possible by doing bodyweight exercises at home or in small increments throughout the day.
If you are looking to join a gym, check out Fitness For Five today! Visit our website at <a href="https://fitnessforfive.com/">https://fitnessforfive.com/</a> to learn more.
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<title>Advantages of Working Out at Home</title>
<link>https://fitnessforfive.com/advantages-of-working-out-at-home/</link>
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<pubDate>Fri, 10 Sep 2021 20:41:27 +0000</pubDate>
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<description><![CDATA[Working out at home is an excellent idea for many people. It can be challenging to find the time and energy to get in a good workout, but if you have access to fitness lessons, then it’s no problem! You can work out any time that suits your schedule, not just when your local gym …
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]]></description>
<content:encoded><![CDATA[Working out at home is an excellent idea for many people. It can be challenging to find the time and energy to get in a good workout, but if you have access to fitness lessons, then it’s no problem! You can work out any time that suits your schedule, not just when your local gym is open. In this blog post, we will look at the main advantages of working out from home.
Working out at home is an excellent idea for many people. It can be challenging to find the time and energy to get in a good workout, but if you have access to fitness lessons, then it’s no problem! You can work out any time that suits your schedule, not just when your local gym is open. In this blog post, we will look at the main advantages of working out from home.
 
Save Time
If you have a busy schedule, there’s no time to drive across town and wait in line before your workout. Instead, you can work out any time that suits you without having to make special arrangements with people or sit in traffic.
Working out at home means you don’t have to waste time getting ready and driving across town to your local gym! Instead, you can pop into the room that’s dedicated as a workout area, change into your exercise gear and get going without any fuss or bother.
 
No More Expensive Gym Memberships
By working out at home, you can avoid buying a monthly or yearly expensive gym membership that you cannot afford or fully utilize and will cost you more than your monthly food budget! You do not need to use a regular gym to get in shape, so why spend all of that money? You can also save money by spending it on equipment and other workout accessories instead.
 
Workout in Private
Working out at home is also great for those who love exercising but hate the idea of people watching and criticizing you. Not to mention the fact that there is no risk of getting stared at by other people in a public place, which can be intimidating for some individuals. You can also make the most out of your workout time and not wait for equipment or drive to the gym and waste so much time.
 
Stay Motivated
You can stay focus on getting in shape with no distractions from other people who might be there to distract you. Whether it’s the instructor, other people in the class, or even your children, no one can distract you from pushing yourself to achieve your fitness goals.
 
Workout Anytime
You also have the luxury of working out whenever you want, or you can always find a spare hour during the day for a workout! There are no hours or time restrictions like those found at a commercial gym. The ability to work out whenever you feel like it is also a huge advantage. You can wake up earlier than others before they come barging in on your space so that you will never be late again! In addition, it gives you more control over your workouts, which makes you more likely to stay committed.
 
Access to Different Classes
Access to different classes means you have more options for working out, which will definitely prevent boredom from setting in. This also means that if you are not satisfied with your current routine, you can change it up anytime.
You can have fun and try new things like yoga, pilates, or weight lifting without having to pay extra so that you get a new experience. You can do classes any time of the day without worrying about waiting in line or cheaper membership fees.
 
If you need an affordable online fitness class that can motivate and have a clear plan for staying fit, check out our virtual fitness solution <a href="http://www.fitnessforfive.com/" target="_blank" rel="noopener">www.FitnessForFive.com</a>.
 
<a href="https://alphamedia.group/" target="_blank" rel="noopener">Alpha Media Group</a>
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<title>Should You be Doing Aerobic or Anaerobic Exercise?</title>
<link>https://fitnessforfive.com/should-you-be-doing-aerobic-or-anaerobic-exercise/</link>
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<pubDate>Thu, 11 Jun 2020 22:52:30 +0000</pubDate>
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<description><![CDATA[Exercise is exercise right? Not really. While almost all exercise is good for you, it isn’t all the same. Moving your body gets your blood pumping through your veins. It improves your mood and your waistline. Which one should you be doing? Both. Most experts agree that a combination of aerobic and anaerobic exercise will …
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]]></description>
<content:encoded><![CDATA[Exercise is exercise right? Not really. While almost all exercise is good for you, it isn’t all the same. Moving your body gets your blood pumping through your veins. It improves your mood and your waistline. 
Which one should you be doing? Both. 
Most experts agree that a combination of aerobic and anaerobic exercise will give you the
<figure id="attachment_5360" aria-describedby="caption-attachment-5360" style="width: 402px" class="wp-caption alignleft"><img loading="lazy" class=" wp-image-5360" src="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-300x200.jpg" alt="" width="402" height="268" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-600x400.jpg 600w" sizes="(max-width: 402px) 100vw, 402px" /><figcaption id="caption-attachment-5360" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
most benefit. You will work at different intensities using different muscle groups for a well-rounded workout. 
But what is the difference between the two?
Oxygen. The difference is how your body uses the air you breathe during exercise. 
 
What is aerobic exercise? 
During aerobic exercise, oxygen supplies energy to sustain the movement of large muscles. Muscle fibers are able to repeatedly contract without getting tired too quickly. 
Carbohydrate and glycogen stores are used as fuel during the first 20 minutes of constant movement. After that, the body starts to burn body fat to power the muscles. This is called aerobic fat-burning exercise. You burn calories at a faster rate while you are exercising, then revert to a normal state when you are through.
Aerobic exercise can be sustained for long periods thus increasing your stamina. For example, think marathon runners as opposed to sprinters who run as fast as they can for a short period. 
Aerobic exercise can be sustained for long periods thus increasing your stamina. For example, think marathon runners as opposed to sprinters who run as fast as they can for a short period. 
When you are doing aerobic exercise, you are burning fat and strengthening your heart and lungs. It reduces your risk of diabetes and deals you a dose of endorphins that boost your mood. 
During aerobic exercises, you should be breathing hard, but not out of breath. You should still be able to have a simple conversation. Some examples of aerobic
<img loading="lazy" class=" wp-image-5381 alignright" src="https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-300x200.jpg" alt="" width="431" height="287" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/marcus-ng-ZbbhkQ0M2AM-unsplash-600x400.jpg 600w" sizes="(max-width: 431px) 100vw, 431px" />
 exercise include:
<ul>
<li style="font-weight: 400;">Jogging </li>
<li style="font-weight: 400;">Hiking</li>
<li style="font-weight: 400;">Biking</li>
<li style="font-weight: 400;">Swimming </li>
<li style="font-weight: 400;">Fast-paced walking</li>
<li style="font-weight: 400;">Classes such as Jazzercise and Zumba</li>
</ul>
To obtain the best results from aerobic exercise, try a combination of the above. Working different muscle groups will increase the calorie-burning effect. 
What is anaerobic exercise? 
Anaerobic exercises or high-intensity training requires you to exert yourself to the maximum of your ability. It gets your heart pumping and increases both your heart rate and your breathing rate. It is generally unable to be carried out for more than 3 or 4 minutes at a time. 
This type of exercise occurs in the absence of oxygen. Rather than using oxygen to fuel your muscles, your body relies on its energy from muscle stores. Sprinting and weightlifting are examples of anaerobic exercise. 
During anaerobic or intense exercise, your body burns a lot of calories in a short time period and upon completion of the exercise, you continue to burn calories for up to two hours. 
Which one should I choose? 
The answer to this question depends on what your exercise goals are. Both are great ways to build muscle and improve your health. However, if your goal is to burn calories, aerobic exercise generally results in a greater loss of calories being burned than anaerobic exercise. 
It’s true you do continue to burn calories after anaerobic exercise but total caloric expenditure will still be less than aerobic exercise. 
That doesn’t mean that you should only do aerobic exercise to lose weight. A combination of the two will give you the best results. Anaerobic and resistance training will build or maintain your muscles and aerobic exercise will improve your overall fitness. 
The benefits of aerobic and anaerobic exercise include:
<figure id="attachment_5382" aria-describedby="caption-attachment-5382" style="width: 392px" class="wp-caption alignleft"><img loading="lazy" class=" wp-image-5382" src="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-300x200.jpg" alt="" width="392" height="261" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-110-ZF-9334-85308-1-012-600x400.jpg 600w" sizes="(max-width: 392px) 100vw, 392px" /><figcaption id="caption-attachment-5382" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
<ul>
<li style="font-weight: 400;">Assists in weight loss and maintenance goals</li>
<li style="font-weight: 400;">Builds muscle mass</li>
<li style="font-weight: 400;">Increases strength</li>
<li style="font-weight: 400;">Supports a healthy metabolism</li>
<li style="font-weight: 400;">Reduces overall body fat</li>
<li style="font-weight: 400;">Increases the function of the heart and lungs</li>
<li style="font-weight: 400;">Boosts the immune system</li>
<li style="font-weight: 400;">Reduces the risk of health conditions like heart disease</li>
<li>Improves glucose toleration and regulates sugar</li>
<li style="font-weight: 400;">Boosts mood</li>
<li style="font-weight: 400;">Encourages independence</li>
<li style="font-weight: 400;">Adds years to your life</li>
</ul>
The alternative to exercising is sitting. Sitting is the new smoking. A sedentary lifestyle will take years off your life expectancy and you will grow weak and tired. It is recommended that you exercise regularly for a minimum of 30 minutes a day.
Some exercise rules apply to both aerobic and anaerobic exercise such as:
<ul>
<li style="font-weight: 400;">Warm-up and cool-down</li>
<li style="font-weight: 400;">Aim for a target heart rate</li>
<li style="font-weight: 400;">Increase intensity over several weeks to avoid injury</li>
<li style="font-weight: 400;">Drink plenty of water and eat a light protein snack beforehand </li>
<li style="font-weight: 400;">Allow the body days to rest</li>
</ul>
Allowing for rest days is important. You may think that more is better, but you increase the risk of injury if you do not let your body recover. Often you will find you can increase your intensity after an off day. 
Summing it up, the difference between aerobic and anaerobic exercise is the way your body uses oxygen. Both are important for a well-rounded exercise routine and both have amazing health benefits. 
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<title>Rules to Guide Your Work Out</title>
<link>https://fitnessforfive.com/post-7/</link>
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<dc:creator><![CDATA[Server Admin]]></dc:creator>
<pubDate>Sat, 06 Jun 2020 05:15:32 +0000</pubDate>
<category><![CDATA[General]]></category>
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<description><![CDATA[Rules to Guide Your Work Out Working out without a plan is like cooking a gourmet dish without a recipe. It may turn out well, or it could be a complete disaster. The same is true with exercise. Without a plan, your results will be inconsistent at best and non-existent at worst. You’ll begin to …
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<content:encoded><![CDATA[Rules to Guide Your Work Out
Working out without a plan is like cooking a gourmet dish without a recipe. It may turn out well, or it could be a complete disaster. The same is true with exercise. Without a plan, your results will be inconsistent at best and non-existent at worst. You’ll begin to wonder why you are bothering to invest so much energy into something that doesn’t seem to be working. 
<img loading="lazy" class="size-medium wp-image-5335 alignleft" src="https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-300x201.jpg" alt="" width="300" height="201" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-300x201.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-1024x684.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-768x513.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-1536x1027.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-2048x1369.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/estee-janssens-zEqkUMiMxMI-unsplash-600x401.jpg 600w" sizes="(max-width: 300px) 100vw, 300px" />You have to chart your progress so you can see how you have improved. It will give you the motivation to continue, especially on the days you may want to skip your workout. If you are a beginner, set a goal and start slowly. Too much to fast and you will want to quit.
Here are some other important reasons you should time your workouts:
You might forget to rest the proper way – 
When you perform excessive amounts of exercise without proper rest and recovery you may experience some harmful side effects including decreased performance, fatigue, altered hormonal states, poor sleeping patterns, reproductive disorders, decreased immunity, loss of appetite, and mood swings.” 
Your heart is at risk – 
While exercising or working out, the rate of your heart gets faster and it can be hard for you to talk during or after working out.
You need to push yourself enough while working out but you must not cross the line and push yourself too hard to a point where you sweat and gasp for breath even several minutes after the workout has ended.
It can help you exercise consistently – 
Exercising at the same time every day helps you turn exercise into a habit. Your body gets used to your schedule and it becomes a routine that you follow. The muscle memory of your body helps your body prepare at the right time for the workout ahead.
How Long Should I Workout? 
Unless you are training for a marathon, a 30-minute workout is enough time for most people to improve flexibility and build muscle. 
Getting started on that 30 minutes isn’t always an easy task to accomplish. You may be tired or have errands to run. Maybe you had to work late or pick up dinner. Th
<figure id="attachment_5376" aria-describedby="caption-attachment-5376" style="width: 414px" class="wp-caption alignright"><img loading="lazy" class=" wp-image-5376" src="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-300x200.jpg" alt="" width="414" height="276" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-239-ZF-9334-85308-1-026-1-600x400.jpg 600w" sizes="(max-width: 414px) 100vw, 414px" /><figcaption id="caption-attachment-5376" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
ere will always be available excuses as to why you can’t work out. Don’t let yourself use them. If you are short on time, don’t skip it. Shorten it. Bump up the intensity and go into it focused and ready to
give it all you’ve got for a solid 20 minutes. 
These short bursts of vigorous exercise will burn calories for hours after a workout and will have a positive effect on your mood. 
Are Morning Workouts More Effective?
A morning workout is an excellent way to start your day. It gets that 30-minute exercise requirement checked off right away. If you are like a majority of folks, that snooze button is your cushion between waking up and actually getting out of bed. 
If you can make a habit of getting up and exercising right away you will get to work already feeling confident and accomplished. Building a habit takes about 2 months or 66 days. After that, it becomes routine, automatic. You can do 2 months of morning workouts with your eyes closed if you must.
Mornings are difficult for most people. They feel sluggish and rushed. Adding in a workout may feel impossible at first, but once you do it you will find you feel more energized than you do with your normal morning cup of coffee. This energy keeps you more active throughout the day which increases calorie burn. 
<img loading="lazy" class=" wp-image-5377 alignleft" src="https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-300x200.jpg" alt="" width="477" height="318" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/nomadic-julien-GcHqUC81r2o-unsplash-600x400.jpg 600w" sizes="(max-width: 477px) 100vw, 477px" />If you still aren’t convinced a morning workout routine has advantages, a research study found that morning exercise can actually lower your blood pressure. The article was published by the European Journal of Social Psychology. Researchers found that people who worked out in the morning were able to reduce their blood pressure by 10% and this reduction lasted the remainder of the day.
Even with all the benefits, there are some people who just can’t make a morning exercise routine fit their schedule. That is perfectly fine. Granted, there are many benefits to working out in the morning, but regular exercise keeps you strong and healthy no matter what time of day you do it. Because exercise is so important, the best time to do it is the time that works best for you. 
The post <a rel="nofollow" href="https://fitnessforfive.com/post-7/">Rules to Guide Your Work Out</a> appeared first on <a rel="nofollow" href="https://fitnessforfive.com">Fitness for 5</a>.
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<title>Before and After Workout Tips</title>
<link>https://fitnessforfive.com/post-3/</link>
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<pubDate>Tue, 02 Jun 2020 05:14:49 +0000</pubDate>
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<description><![CDATA[A little research before you begin an exercise routine can help you get the most bang for your buck. If you are going to invest the time to workout, you want to get the best possible results. Here are some pre and post-workout dos and don’ts so you don’t undo the benefits of your workout. …
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<content:encoded><![CDATA[A little research before you begin an exercise routine can help you get the most bang for your buck. If you are going to invest the time to workout, you want to get the best possible results. 
Here are some pre and post-workout dos and don’ts so you don’t undo the benefits of your workout. 
Pre-workout Dos:
Food – 
If you are planning to do some exercise for more than an hour, it would be better if you eat 2 hours before exercise. Consume some apples, bananas, and oatmeal for example. Choose snacks that combine carbs and protein.
Drink Lots of Water – <img loading="lazy" class=" wp-image-5353 alignleft" src="https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-200x300.jpg" alt="" width="235" height="353" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-200x300.jpg 200w, https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-684x1024.jpg 684w, https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-768x1150.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-1026x1536.jpg 1026w, https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-1368x2048.jpg 1368w, https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-600x898.jpg 600w, https://fitnessforfive.com/wp-content/uploads/2019/07/kobu-agency-TWIRIAizZFU-unsplash-scaled.jpg 1710w" sizes="(max-width: 235px) 100vw, 235px" />
Water regulates your body temperature and lubricates your joints. It helps transport nutrients to give you energy and keep you healthy. It is a good idea to begin drinking water 30 minutes before working out. 
Warm-up –
Never forget to do your warm-ups to prepare your muscles so that you don’t end up causing injury to your muscles or cause overstretching. 
Sleep – 
Being well-rested can energize you through the whole exercise session. It can also keep your hunger hormones in check, so you’re not undoing your efforts in the gym by overeating the rest of the day.
Proper Relaxation – 
The key to a successful workout session is the combined interaction of mind and body. Make sure to detach yourself from work pressures or unpleasant thoughts and try to invoke a sense of inner peace and relaxation.
Pre-workout Don’ts:
Food – 
Do not eat foods that are high in protein and fat levels as they take a longer time to digest and can cause stomach cramps.
Soda and Alcohol – 
Alcohol is a depressant and can be detrimental to your system. Soda has a high sugar content that will spike your insulin levels, and throw your system off balance. 
Pain Reliever – 
Taking pain relievers before exercising can cause exercise-induced small intestinal injury and induces gut barrier dysfunction in healthy individuals.
Just because you are active doesn’t mean you are healthy. Active people tend to believe that their workout is all that is necessary to lose weight and build muscle. Below are some important do’s and dont’s to complete your exercise routine. 
<img loading="lazy" class=" wp-image-5354 alignright" src="https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-300x200.jpg" alt="" width="413" height="275" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/katee-lue-SxR5wZYaOtg-unsplash-600x400.jpg 600w" sizes="(max-width: 413px) 100vw, 413px" />
Post-workout Dos:
Stretch – 
Do some static stretching to cool down after a workout. This will bring your body back to a resting state.
Use a Foam Roller – 
This can help you recover from workouts and minimize post-workout soreness.
Drink Lots of Water – 
You lose water through perspiration when you exercise. To maintain hydration, experts advise drinking water before, during, and after exercise. 
Keep Track –
Keeping track of what you did in every workout will help you keep challenging yourself. It’s also a great way to make sure that overall your workout routine is giving you what you want.
Post-workout Don’ts:
Staying In Your Sweaty Clothes – 
Not changing out of your sweaty workout clothes can lead to yeast infection and acne.
Pig-out – 
You just burned a lot of calories and you wouldn’t want to waste that just by eating everything you want, right. Choose a diet that’s good for you and not sweets or fast food.
Everything you do impacts your body’s ability to function at its best. Going hungry before or after your workout lowers your blood sugar level which can lead to you feeling tired and sluggish. Before you leave your house, pack some smart snacks to take with you. They will help keep
<figure id="attachment_5355" aria-describedby="caption-attachment-5355" style="width: 428px" class="wp-caption alignleft"><img loading="lazy" class="wp-image-5355" src="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-300x200.jpg" alt="Girl holding weight" width="428" height="285" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-124-ZF-9334-85308-1-013-600x400.jpg 600w" sizes="(max-width: 428px) 100vw, 428px" /><figcaption id="caption-attachment-5355" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
you energized before, during and after your workout. 
Some examples of smart foods are asparagus, which is rich in cancer-fighting antioxidants. Others include tangerines, strawberries, carrots, and peas. These are easy to pack and retain flavor so you can enjoy eating healthy and your body can enjoy the nutrients. 
Remember to eat proper portions. You don’t want to end up consuming more calories than you can burn. 
Follow these tips and your body will happily perform at its best for you. 
 
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<title>Try These Exercises for Your Home Workout</title>
<link>https://fitnessforfive.com/post-4/</link>
<dc:creator><![CDATA[Server Admin]]></dc:creator>
<pubDate>Fri, 22 May 2020 05:14:53 +0000</pubDate>
<category><![CDATA[General]]></category>
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<description><![CDATA[Not everyone enjoys the social atmosphere of the gym. They don’t care to wait for their turn on a machine or they just find working out a home more convenient. Others love the gym and are upset when they aren’t able to go for whatever reason. Either way, you can get a great workout at …
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<content:encoded><![CDATA[Not everyone enjoys the social atmosphere of the gym. They don’t care to wait for their turn on a machine or they just find working out a home more convenient.
Others love the gym and are upset when they aren’t able to go for whatever reason. 
Either way, you can get a great workout at home or while traveling. Here are some exercises to get you started. Make it a circuit and complete the circuit 3 times. 
From the Gym to the House
Bicep curl
How to do it: Stand with a dumbbell in each hand and, keeping your upper arms stationary, curl the weights until the dumbbells are at shoulder level. Focus on keeping your elbows still – only your lower arm should move. Squeeze your bicep at the top of the contraction then lower slowly and repeat.
Shadowboxing
<figure id="attachment_5342" aria-describedby="caption-attachment-5342" style="width: 431px" class="wp-caption alignleft"><img loading="lazy" class=" wp-image-5342" src="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-300x200.jpg" alt="" width="431" height="287" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-440-ZF-9334-85308-1-041-600x400.jpg 600w" sizes="(max-width: 431px) 100vw, 431px" /><figcaption id="caption-attachment-5342" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
How to do it: Adopt a fighting stance and bounce on your toes as you shadow box. Dip and weave to your heart’s content.
Skipping / Jump rope
How to do it: Grab the rope at both ends. Use your wrists to flick it around your body, jumping to clear the rope as it hits the ground. Make the move more intense with double underletting the rope pass round you twice for every jump
Dumbbell squat
How to do it: Holding a dumbbell in each hand, position your legs shoulder-width apart. Keeping your head up and back straight, sit back into the squat until the dumbbells are an inch from the floor. Focus on keeping your knees over your toes and chest out – don’t arch your back or lean forward as you dropdown. Exhale, straighten your legs and return to the starting position.
Farmer’s walk
How to do it: Grab a heavy dumbbell in each hand – think half your body weight – and hold them at your sides. Stand up tall with your shoulders back and walk forward as quickly as you can using short steps.
Lateral raise
<img loading="lazy" class=" wp-image-5332 alignright" src="https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-300x169.jpg" alt="" width="387" height="218" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-300x169.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-1024x576.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-768x432.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-1536x864.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-2048x1152.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/cristian-baron-0-hB59n1m94-unsplash-600x338.jpg 600w" sizes="(max-width: 387px) 100vw, 387px" />
How to do it: Stand holding a light dumbbell in each hand. Slowly lift the dumbbells out to the side until they reach shoulder height – no higher – and resist the urge to cheat by swinging the weight. Pause, then lower back to your sides, slowly – you’ll build more muscle fighting gravity than letting it do the work for you.
Burpees
How to do it: From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
Plank
How to do it: Get in a push-up position, but rest on your forearms rather than your hands. Make sure your back is straight and tense your abs and glutes. Hold without allowing your hips to sag.
Side plank
How to do it: Lie on your left side with your legs straight and prop yourself onto your elbow. Brace your core and raise your hips until your body forms a straight line. Hold this position
<figure id="attachment_5340" aria-describedby="caption-attachment-5340" style="width: 300px" class="wp-caption alignleft"><img loading="lazy" class="size-medium wp-image-5340" src="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-300x200.jpg" alt="" width="300" height="200" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-600x400.jpg 600w" sizes="(max-width: 300px) 100vw, 300px" /><figcaption id="caption-attachment-5340" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
while breathing deeply. Roll over and repeat on the other side.
Deadbug
How to do it: Lie on your back with hands above you and feet up so your knees are at 90 degrees. Straighten your leg until your heel is an inch from the floor and then return to the start position. Repeat with the other leg.
 
Dumbbell floor press
How to do it: Lie down on the floor with a dumbbell in each hand. Bend at the elbows and hold the weights above you. Press up and straighten your arms before pausing at the top of the rep and lowering slowly to the start position.
Crunch
How to do it: Lie flat on your back with your knees bent at a 90-degree angle. Place your hands on either side of your head. Push your lower back into the floor as you lift your shoulders a few inches off the floor – make sure your lower back stays in contact with the ground at all times. Tense your abs hard at the top point of the movement, then return under control to the start position.
Lower back curl
How to do it: Lie down flat with your arms by your sides. Slowly raise your chest upwards, with your arms down. Keep your head up during the move. Once you’ve reached the furthest point up, lower yourself back down.
Push-up
How to do it: Start standing, core engaged. Bring the right heel behind you to touch the right glute. Bring the right foot back down to the ground, then repeat on the opposite side. Continue alternating sides, and speed it up for an added challenge. Complete as many reps as possible in 30 seconds, and then continue to the next move.
Inchworm Walkouts
How to do it: Start standing, then fold forward. Keeping legs straight (knees can be bent slightly if hamstrings are tight), begin walking hands out until shoulders are over wrists and body is straight. Walk hands back toward feet, keeping legs as straight as possible. Return to standing. Complete as many reps as possible in 30 seconds, and then continue to the next move.
<figure id="attachment_5360" aria-describedby="caption-attachment-5360" style="width: 341px" class="wp-caption alignright"><img loading="lazy" class=" wp-image-5360" src="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-300x200.jpg" alt="" width="341" height="227" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-146-ZF-9334-85308-1-017-600x400.jpg 600w" sizes="(max-width: 341px) 100vw, 341px" /><figcaption id="caption-attachment-5360" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
Lateral Bear Crawl
How to do it: Start in bear plank, with shoulders over wrists, knees under hips, and hovering a few inches off of the mat. Move hands and feet left for three steps, keeping hips stable, head in line with the tailbone, and knees lifted off the floor. Don’t let feet or hands cross. Move hands and feet right for three steps. Complete as many reps as possible in 30 seconds, alternating directions, and then continue to the next move.
Seated Straight-Leg Lift
How to do it: Start seated with the legs extended out in front of you. While sitting tall and engaging core, hinge forward slightly. Keep feet flexed while lifting right heel 3 to 5 inches off the ground. Pause and lower, then repeat with the left leg. Complete as many reps as possible in 45 seconds, alternating legs, then rest for 10 seconds. Continue to the next move.
Jumping Jacks
How to do it: Stand upright with your legs together, arms at your sides. Bend your knees slightly and jump into the air. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head. Jump back to the starting position. Repeat.
High Knees
How to do it: Start standing with feet hip-distance apart. Then, lift your right knee as high as it will go and raise the opposite arm, then switch quickly so the left knee is up before the right foot lands. Continue pulling knees up quickly for as long as desired.
When you are working out at home it doesn’t matter what you wear, what kind of mood you are in, or how many excuses you give yourself for not working out that day. Deep down you know there is no good excuse and you just have to do it. 
Right now, with the COVID-19 pandemic and kids being out of school longer than the summer, television viewing has risen 300 percent. Taking your routine home shows your family that fitness is important, and you can help get them motivated to move. Sitting is the new smoking. It’s a killer. 
 
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<title>Yoga Styles for Everyone</title>
<link>https://fitnessforfive.com/yoga-styles-for-everyone/</link>
<comments>https://fitnessforfive.com/yoga-styles-for-everyone/#respond</comments>
<dc:creator><![CDATA[Fitness For 5]]></dc:creator>
<pubDate>Sat, 02 May 2020 23:06:02 +0000</pubDate>
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<description><![CDATA[Have you ever thought about trying yoga and then after one class decide it was too difficult? Maybe you chose the wrong yoga style. There are many different styles of yoga and each can benefit you in different ways. Finding the right style to fit your needs can be difficult. There are some that are …
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<content:encoded><![CDATA[Have you ever thought about trying yoga and then after one class decide it was too difficult? Maybe you chose the wrong yoga style. 
There are many different styles of yoga and each can benefit you in different ways.
Finding the right style to fit your needs can be difficult. There are some that are more beneficial for toning, balance, or flexibility, while others highlight weight loss, spirituality, or focus.
It can be overwhelming sorting through all the different types of yoga and trying to figure out what to try. It may even be good to try a variety and choose what you most enjoy. In this post, the 9 most popular forms of yoga will be explained in order to help you figure out which style or styles best suit you and your health goals.
1) Lyengar Yoga
This type of yoga has a focus on your body’s anatomy and alignment. Prop work including yoga blocks and blankets could be of some use in this style of yoga. Typically, this type of yoga is very precise and detail-oriented, so instructors tend to explain how different poses impact each bone and muscle group. If you are unfamiliar with the typical poses in Iyengar yoga, it is best to start with the beginner level classes. 
2) Hatha Yoga
This is the best type of yoga to try if you are just starting out. Hatha is the basics of yoga at a slower moving pace. Each pose is held for a couple of breaths while you focus on your physical posture. Since this type of yoga is considered gentler, it is great for beginners who want a relaxing introduction to yoga.
3) Bikram Yoga 
<img loading="lazy" class="size-medium wp-image-5330 alignleft" src="https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-300x200.jpg" alt="" width="300" height="200" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/carl-barcelo-nqUHQkuVj3c-unsplash-600x400.jpg 600w" sizes="(max-width: 300px) 100vw, 300px" />If you like to have the same routine, then Bikram is the best type of yoga for you. It is a specific set of 26 poses and 2 breathing exercises. After doing it a few times, you will know exactly what to do when you roll out your mat. The poses are practiced in the same 90-minute sequence each time, so it is considered to be a very predictable type of yoga. The room is heated at around 105 degrees with at least 40% humidity so be prepared to sweat. This yoga can be very strenuous, especially because of the heat, so make sure to rest if needed and stay hydrated.
4) Vinyasa Yoga
This type of yoga can be great for weight loss because it is fast-paced. If you like high-intensity interval training, this may be an enjoyable style to try. It involves linking breath and movement together in a continuous series of poses that don’t last long. Vinyasa can be very dance-like and most teachers will often play fast music that matches the pace of the poses. 
5) Restorative Yoga
The main goal of restorative yoga is to slow down and relax. These poses are held for long periods of time in slow transitions in order to tap into your body’s nervous system and help you fall into deep relaxation. Props such as blocks will likely be used to help support parts of your body during certain poses. You may feel as though you aren’t doing much but it can be great for anxiety, stress, and athletes who are on their exercise recovery days.
6) Ashtanga Yoga
If you like challenging routines with strict guidelines, then Ashtanga may be your perfect yoga style. Each class will consist of the same specifically sequenced poses in a series of six. Through each pose, you will match your breath and movement to create a flow that is great for toning while feeling some internal burning. Some classes have instructors that talk out the poses while others involve you going through the sequences independently, only asking for guidance if needed.
7) Kundalini Yoga <img loading="lazy" class=" wp-image-5338 alignright" src="https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-258x300.jpg" alt="" width="325" height="378" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-258x300.jpg 258w, https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-881x1024.jpg 881w, https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-768x893.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-1321x1536.jpg 1321w, https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-1762x2048.jpg 1762w, https://fitnessforfive.com/wp-content/uploads/2020/06/jared-rice-NTyBbu66_SI-unsplash-600x698.jpg 600w" sizes="(max-width: 325px) 100vw, 325px" />
This practice looks very different from other types of yoga. It is more of a spiritual yoga involving coupled breaths with repetitive physical exercises. Also, chanting, singing and meditating are important parts of this yoga type. Kundalini’s goal is to bring you to a higher level of self-awareness while releasing buried energy within you. 
8) Hot Yoga
Similar to the practice of Bikram, hot yoga is done in a heated and humid room. The main difference between the two is that hot yoga isn’t attached to the same 26-pose sequence and has the ability to incorporate more poses in a variety of ways. The heat helps you feel like you can move deeper into each pose which can result in overstretching if you aren’t careful. This class will leave you very sweaty and can be more challenging so make sure to start out at a beginner level class.
9) Yin yoga
If you want a calming experience to find your “Zen” and stretch out your muscles, try Yin yoga. It is a meditative practice with a focus on deeper connective tissues. You will mostly allow your body to release into the posture instead of engaging with the pose. This will allow elasticity and length to be restored while also balancing your mind and body. 
If you have been practicing yoga for a while you probably are already noticing its health benefits such as better sleep, getting less sick, less stressed and have increased strength and flexibility. 
Those are the benefits you can look forward to if you begin a yoga routine and stick with it consistently. Science is beginning to understand how yoga works to improve your health, heal aches and pains and destress your mind and body. 
Give it a try. You may find yourself feeling stronger and better than you have with other exercise routines.
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<title>Boost Your Energy by Eating These Foods</title>
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<pubDate>Wed, 22 Apr 2020 05:14:45 +0000</pubDate>
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<description><![CDATA[Feeling run down and tired is normal if you’re sick or under a lot of stress. There are daily stresses with kids and jobs and other miscellaneous things that come into our lives, but those things are part of life and you should have the energy to live. We usually feel tired and run-down at …
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<content:encoded><![CDATA[Feeling run down and tired is normal if you’re sick or under a lot of stress. There are daily stresses with kids and jobs and other miscellaneous things that come into our lives, but those things are part of life and you should have the energy to live. 
We usually feel tired and run-down at some point during the day. A lack of energy could affect our daily activities and make us less productive. The type and quantity of food we eat <img loading="lazy" class=" wp-image-5347 alignleft" src="https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-300x225.jpg" alt="" width="357" height="268" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-300x225.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-1024x768.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-768x576.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-1536x1152.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-2048x1536.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/adrian-swancar-roCfgvkBLVY-unsplash-600x450.jpg 600w" sizes="(max-width: 357px) 100vw, 357px" />play an essential role in determining our energy levels during the day. Even though all foods give us energy, some foods contain nutrients that could help increase our energy levels and maintain our alertness and focus throughout the day.
Before you start chugging coffee or eating sugary snacks for some energy, you might want to consider some better food options:
Bananas
Bananas are one of the best foods for energy. They are composed mostly of sugars and fiber, making them a foolproof energy food. They are an excellent source of carbohydrates, potassium and vitamin B6, all of which can help boost energy levels in your body.
Fish
Fatty fishes like salmon and tuna are a great source of protein, fatty acids and B vitamins, making them great foods to include in your diet. A serving of this can provide you with the recommended daily amount of omega-3 fatty acids and vitamin B12. Omega-3 fatty acids can lower cholesterol and reduce the risk of heart disease.
Brown Rice
Since this grain is rich in manganese (the mineral that helps produce energy from protein and carbs), it can help you maintain high energy all day.
Sweet Potatoes
Sweet Potatoes are high in carbohydrates and loaded with vitamins A and C. And thanks to its fiber content and complex carbs, your body digests them at a slow pace, which provides you with a steady supply of energy.
<img loading="lazy" class=" wp-image-5339 alignright" src="https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-200x300.jpg" alt="" width="231" height="347" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-200x300.jpg 200w, https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-683x1024.jpg 683w, https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-768x1152.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-1024x1536.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-1366x2048.jpg 1366w, https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-600x900.jpg 600w, https://fitnessforfive.com/wp-content/uploads/2020/06/jiangxulei1990-eIzzzwtkBjU-unsplash-scaled.jpg 1707w" sizes="(max-width: 231px) 100vw, 231px" />
Eggs
Eggs contain the highest complete form of protein and provide 30% of your daily value of protein. All of the essential amino acids that your body uses to rebuild muscle are also found in eggs. Plus, eggs are rich in B vitamins. These vitamins help enzymes perform their role in the processes of breaking down food for energy. 
Apples
An apple a day keeps the doctor away. It is high in fiber and natural sugars. Plus, since it takes a bit longer to digest, it can give you a more prolonged lift than other fruits. Furthermore, apples have a high antioxidant content.
Oatmeal
Oatmeal contains beta-glucan, a soluble fiber that forms a thick gel when combined with water. The presence of this gel in the digestive system delays stomach emptying and the absorption of glucose into the blood. Furthermore, it is rich in vitamins and minerals that help the energy production process. These include B vitamins, iron and manganese.
Yogurt
Yogurt is an excellent snack to fuel up your day. It is packed with protein, magnesium, calcium, and generous amounts of vitamins B2 and B12, which are involved in cellular functions. They aid the formation of the molecule ATP, which your cells use for fuel.
Avocado
Avocados can keep you feeling energized since they are full of healthy fats. The fiber in avocados helps maintain steady energy levels. Plus, it is an excellent source of B vitamins, which your body uses to convert food into energy
Oranges
High in vitamin C, potassium, and folate, oranges make a great choice. Additionally, oranges contain antioxidant compounds that can protect oxidative stress.
Seeds
Seeds, such as chia seeds, flaxseeds and pumpkin seeds, could also increase your energy levels. They are high in plant-based omega-3 fatty acids. The fiber in seeds contributes to the slow digestion of the nutrients, resulting in a steady, sustained release of energy.
Beans
Because beans are packed with protein, fiber, and vitamin B9, they are a must for carnivores <img loading="lazy" class=" wp-image-5348 alignleft" src="https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-300x200.jpg" alt="" width="422" height="281" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/tijana-drndarski-oD7H_J-vJm4-unsplash-600x400.jpg 600w" sizes="(max-width: 422px) 100vw, 422px" />and vegetarians. Additionally, beans are digested slowly, which helps maintain stable blood sugar levels and gives you steady energy. Beans also contain antioxidants that can help fight inflammation and promote vitality.
 
Nuts 
Most nuts like almonds, walnuts, and cashews are known for their high calories and abundance of proteins, carbs, and healthy fats. These nutrients can provide you with a slow release of energy during the day. They are also high in omega-3 and omega-6 fatty acids, and antioxidants that can increase energy levels and help with inflammation and antioxidant protection.
Leafy Green Vegetables
Leafy green vegetables, such as spinach and kale, are excellent sources of nutrients that promote energy. They are high in iron, calcium, magnesium, potassium, and vitamins A, C, E, and K. Additionally, they are packed with folic acid, fiber, and antioxidants that provide health benefits.
<figure id="attachment_5349" aria-describedby="caption-attachment-5349" style="width: 410px" class="wp-caption alignright"><img loading="lazy" class=" wp-image-5349" src="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-300x200.jpg" alt="" width="410" height="273" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/FF5-Commercial-FInal-33-ZF-9334-85308-1-003-600x400.jpg 600w" sizes="(max-width: 410px) 100vw, 410px" /><figcaption id="caption-attachment-5349" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
The foods we eat fuel our bodies giving us energy while promoting both physical and mental health. The kind of health we need to get through the stresses of everyday life. 
A diet full of the right combinations of proteins and vegetables can help keep your body healthy by boosting the immune system. If you think healthy foods are tasteless, add your favorite spices. A little goes a long way. 
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<title>Live Healthy by Practicing Healthy Habits</title>
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<pubDate>Sat, 11 Apr 2020 03:25:55 +0000</pubDate>
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<description><![CDATA[Everyone has their own personal journey to better health and fitness. Maybe you are on a journey to lose weight or build muscle or increase your endurance. But one thing everyone agrees on as the ultimate goal is better health. Building healthy habits doesn’t happen overnight. It’s a day to day roller coaster ride. Sometimes …
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<content:encoded><![CDATA[Everyone has their own personal journey to better health and fitness. Maybe you are on a journey to lose weight or build muscle or increase your endurance. But one thing everyone agrees on as the ultimate goal is better health. 
Building healthy habits doesn’t happen overnight. It’s a day to day roller coaster ride. Sometimes it runs along evenly, and you round the curve, other times you are up and down and wonder why you should even keep trying. <img loading="lazy" class=" wp-image-5328 alignright" src="https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-300x199.jpg" alt="" width="280" height="186" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-300x199.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-1024x678.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-768x509.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-1536x1017.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-2048x1356.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/lukas-blazek-UAvYasdkzq8-unsplash-600x397.jpg 600w" sizes="(max-width: 280px) 100vw, 280px" />
Don’t quit. You must be in it for the long-haul. You are learning a new way of life and sometimes that takes a minute. 
Building a consistent routine that will become a way of life is essential for long-term success. There is no magic pill to replace the hard work and effort you will have to put in, but that’s OK. 
There are important habits aside from just fitness that are equally important to your health. The food you eat, the amount of sleep you get, and your stress level all play a role in how good (or bad) you feel. 
Habits You Should Embrace and Ones to Let Go Of 
There is a long list of healthy habits you can adopt, however, trying to do them all at once is a certain recipe for doing none at all. Pick one habit a week and get really good at it. Then move to the next. 
Here are a few things you can do to get started:
<ul>
<li style="font-weight: 400;">Snack on fruit. Specifically, apples are great for weight loss and heart health. </li>
<li style="font-weight: 400;">Get enough rest every night. Sleep helps your body rejuvenate and rebuild. Loss of sleep can sabotage your efforts to lose weight.</li>
<li style="font-weight: 400;">Do not multitask during lunch or breaks. Take at least 15 minutes to enjoy your food, your thoughts and the scenery. Multitasking leads to overeating. </li>
<li style="font-weight: 400;">Get a support person or support group to help hold you accountable. Share your plan and ask for their support.
<figure id="attachment_5340" aria-describedby="caption-attachment-5340" style="width: 348px" class="wp-caption alignleft"><img loading="lazy" class=" wp-image-5340" src="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-300x200.jpg" alt="" width="348" height="232" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-88-ZF-9334-85308-1-010-600x400.jpg 600w" sizes="(max-width: 348px) 100vw, 348px" /><figcaption id="caption-attachment-5340" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure></li>
<li style="font-weight: 400;">Move your body. Every little bit helps. If you only have 10 minutes chose a 10-minute full-body workout.</li>
<li style="font-weight: 400;">Make plans and create challenges. Plan to exercise every day at 5:30 pm and make a 28-day squat or plank challenge for yourself. Record what you can do on day one and again on day twenty-eight.Start Wherever You AreEveryone has a different fitness level and ability. Don’t compare yourself to the person working out next to you or the instructor on the television. Instead, focus on your own exercise and performance.
When you are getting back into exercise and beginning to build your healthy habits, it’s best not to overcomplicate things. A few simple moves can give you a complete workout.
Focus on pushups, planks, squats and lunges. These 4 exercises target the large muscles and your core helping you to build muscle and stability. Do pushups and planks one day, then switch and do lower body the next day.
Don’t forget to stretch every day. Stretching is an excellent way to relieve muscular tension from your workout. It’s also a good way to destress. Stretching slows down your heart rate and helps you to relax.
Healthy habits aren’t just for exercise. You cannot be healthy without a healthy diet. It isn’t possible. Many people struggle with eating healthy foods because they try to change their diet all at once.
Start small. Add an apple to your breakfast meal. Then eliminate the toast or cereal. Add fruits and vegetables to all your meals before taking away that go to rice or pasta you usually make. Once you have learned to enjoy them, you can choose them over the carbs. 
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We all know that diet and exercise help you lose weight. However, it is a process. Weight loss happens slowly but will progress steadily as long as you are moving in the right direction and making the right choices. 
There will be days you cannot motivate yourself to exercise no matter how hard you try. Those are the days you must remember that moving your body counts. Do a short walk or lightweight bicep curls while watching Netflix. You don’t have to go all out every day. Learn some simple yoga moves that you can practice before you go to sleep at night.
As you continue your journey, there is one thing that will ensure your success, even if you fall off the bandwagon. You have to keep coming back. Whether it is a busy schedule, an injury, or a lack of motivation that has required you to detour, get back on the right path as soon as possible. It only takes a month for all that hard work you have put in to diminish. 
Now, go start your journey. The rewards are tremendous. </li>
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<title>Should You Work out Before or After Breakfast?</title>
<link>https://fitnessforfive.com/post-6/</link>
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<pubDate>Mon, 06 Apr 2020 05:14:58 +0000</pubDate>
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<description><![CDATA[It seems like this should be a yes or no answer. The problem is as individuals, our body responds differently to metabolize meals. For some, breakfast gives them the needed fuel for an effective workout. For others, it makes them feel tired and sluggish. Studies show that your body’s response to exercise can differ based …
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<content:encoded><![CDATA[It seems like this should be a yes or no answer. The problem is as individuals, our body responds differently to metabolize meals. For some, breakfast gives them the needed fuel for an effective workout. For others, it makes them feel tired and sluggish. 
<figure id="attachment_5341" aria-describedby="caption-attachment-5341" style="width: 273px" class="wp-caption alignleft"><img loading="lazy" class=" wp-image-5341" src="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-200x300.jpg" alt="" width="273" height="410" srcset="https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-200x300.jpg 200w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-683x1024.jpg 683w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-768x1152.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-1024x1536.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-1365x2048.jpg 1365w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-600x900.jpg 600w, https://fitnessforfive.com/wp-content/uploads/2020/06/FF5-Commercial-FInal-1-ZF-9334-85308-1-053-scaled.jpg 1707w" sizes="(max-width: 273px) 100vw, 273px" /><figcaption id="caption-attachment-5341" class="wp-caption-text">Jeramie Lu Photography | Available for travel Worldwide | www.JeramieLu.com</figcaption></figure>
Studies show that your body’s response to exercise can differ based on whether or not you eat before exercise. Your body’s primary sources of fuel are body fat and carbohydrates. When you eat before exercising your body will use carbohydrates which will provide you more energy for the exercise. But what if you decide to work out before breakfast? 
When you work out on an empty stomach it is called, fasted cardio and your level of insulin is low or at the baseline level. If insulin is low, there isn’t available energy in your bloodstream in the form of glucose. Your body must rely on stored energy like glycogen and fat to fuel your muscles. If your goal is to do fasted cardio, it can be done any time of day your body is in a fasted state.
 
What happens if you exercise before eating?
As mentioned, if you exercise prior to having a meal your body will use the stored fat for energy that may lead to higher levels of fat loss. However, there is no concrete evidence to support this and this doesn’t necessarily mean that it’s ideal. 
When you exercise on an empty stomach, you may burn valuable energy sources and have less stamina. Completely depleting your glucose and glycogen can result in muscle being used as protein. This would do more damage than good as muscle gives your body it’s shape and tone. Usually, if you are burning protein at this stage, you are not feeling too well either. 
Low blood sugar levels may also leave you feeling lightheaded, nauseous, or shaky. Another negative effect is that your body can adjust to continually using fat reserves for energy and start to store more fat than usual.
 It would be great to have a definite prescription for fat burning, but it depends on how your body works. Try it out for 14 days and see if the scale gives you better results. 
When should you eat before exercising?
Generally speaking, it isn’t recommended to have a large meal within an hour of your workout. If you are hungry try a light snack that is easily digestible such as a piece of fruit or a handful of nuts. 
If you prefer working out after your evening meal you should wait at
<img loading="lazy" class=" wp-image-5372 alignright" src="https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-300x200.jpg" alt="" width="439" height="292" srcset="https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-300x200.jpg 300w, https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-1024x683.jpg 1024w, https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-768x512.jpg 768w, https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-1536x1024.jpg 1536w, https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-2048x1365.jpg 2048w, https://fitnessforfive.com/wp-content/uploads/2019/07/tengyart-_VkwiVNCNfo-unsplash-600x400.jpg 600w" sizes="(max-width: 439px) 100vw, 439px" />least 2 hours before beginning your workout. Another option is to break your evening meal down into 2 smaller meals.
If your exercise routine requires a lot of strength, energy, and endurance you should eat beforehand. It’s especially important if you plan to work out for longer than an hour. Foods high in protein eaten at least 2 hours prior to intense exercise gives your muscles fuel and improves performance. 
Here are some food options you’d want to consider:
<ul>
<li style="font-weight: 400;">Carbs such as fresh fruits and vegetables, whole grains, and legumes.</li>
<li style="font-weight: 400;">Healthy fats, such as olive and coconut oil, ghee, and avocados.</li>
<li style="font-weight: 400;">Protein-rich food like lean meats, eggs, and low-fat dairy products.</li>
<li style="font-weight: 400;">Nuts, seeds, and sprouts </li>
<li style="font-weight: 400;">Foods are rich in iron such as fish, cooked beans, and green vegetables.</li>
<li style="font-weight: 400;">If you don’t have enough time you can snack on an energy bar, peanut butter sandwich, or fresh or dried fruit.</li>
</ul>
Light snacks like this can be helpful but a large meal can actually hinder your workout because a portion of your blood is being diverted away from your working muscles to your digestive system to help process your food. This leaves less oxygen available for your muscles and can leave you feeling sluggish. 
Should I Try Fasted Cardio?
At the end of the day, the answer is, if it works for you, and you can do it consistently, go for it. What is ultimately going to give you the most results is training on a consistent basis regardless of whether or not you eat first. 
Lasting results will happen over time as you continue to train and follow a healthy lifestyle. We all wish there was a firm “this will work for you” answer with a plan we could follow. Weight loss is highly individual and many times it is a process of trial and error before you know what will work best for your body.
The post <a rel="nofollow" href="https://fitnessforfive.com/post-6/">Should You Work out Before or After Breakfast?</a> appeared first on <a rel="nofollow" href="https://fitnessforfive.com">Fitness for 5</a>.
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